| Location: BurrRidge,IL, Member Since: Mar 08, 2011 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: 2013
- Alexian Brothers 13.1: 7/20/13 1:39:57 (7'38") - Schaumburg 26.2: 5/19/13 4:14:40 (9'42") 2012
- Chicago Marathon: 10/7/12 3:43:27 (08'32") - Allstate 13.1 1/2: 06/09/12 2:08:23 (09'48") - Darien Dash 10K: 05/20/12 46:42 (07'31") - Illinois Marathon: 04/28/12 4:07:42 (09'27") 2011
- Chicago Marathon: 10/09/11 3:48:47 (8'35") - Alexian Brothers 1/2: 7/23/11 1:43:42 (7'55") - Epilepsy 5K Montrose Harbor: 5/21/11 (6'56") 2010
- Chicago Marathon: 10/10/10 4:54:41 (10'46") - Soldier Field 10 Mile: 5/28/10 1:26:11 (08'37") 2009
- Chicago 1/2: 9/13/09 - 2:07:33 (09'44")
Short-Term Running Goals: Boston
Long-Term Running Goals:
A long healthy lifestyle.
Personal: Happily married to Kristine with our beautiful son Connor =). Favorite Blogs: |
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| | Slow miles | Fast miles | Total Distance | | 7.62 | 12.00 | 19.62 |
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| Asics Gel-DS Trainer 17 Miles: 19.62 |
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| Weight: 141.71 | Calories: 1248.00 | |
| | Slow miles | Fast miles | Total Distance | | 2.62 | 4.00 | 6.62 |
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Hinsdale South track, mile repeats
Intervals | 1 | 0:00-7:44 | 7'44"/mi | | 2 | 13:15-21:16 | 8'01"/mi | | 3 | 26:52-34:46 | 7'53"/mi | | 4 | 40:20-47:55 | 7'35"/mi |
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| Asics Gel-DS Trainer 17 Miles: 6.62 |
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| Weight: 141.00 | Calories: 603.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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core/upper body strength training
- 10 min spin bike, easy pace
- back raises/side raises: 3x30
- situps 3x25 seated oblique twists w/medicine ball 3x 40
medicine ball plank: 3x30 sec
- cable pull ups/flys: 3x10
- flat bench: 135 3x10 seated crunch 3x20
- incline bench: 135 3x7/Bent over lat row: 45lbs 3x10
- decline bench: 135lbs 3x7
- pullups: 4x10
- straight arm lat pulldown: 3x10
- dips: 3x10
- 5 min swim
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| Weight: 142.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.00 | 4.00 | 6.00 |
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6 mile tempo run on treadmill, LTF gym, 0530AM
4 mile tempo pace: 7'53"
Core/stability/legs
- situps/hanging leg crunch-oblique twist: 3x10.
- roman chair leg extension/oblique twist: 3x20.
- decine pulley sit up: 3x15
- calf extension/single leg press: 3x15
- box jumps 3x10
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| Asics Gel-DS Trainer 17 Miles: 6.00 |
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| Weight: 141.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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core/stability/upper body strength training
- 10 min spin bike, easy pace
- back raises/side raises: 3x25
- roman chair leg lifts/oblique twists: 2x25
- situps, hanging leg oblique twists: 3x15
- single leg deadlifts on BOSU 20lb 3x10
- dragon flags: 2x10
- cable pull ups/flys: 3x10
- flat bench: 135 3x10
- incline bench: 135 3x7
- decline bench: 135lbs 3x7
- pullups: 4x10
- dips: 3x10
- dumbell flys: 25lb 3x10
- dumbell shoulder press 30lb 3x10
- dumbell pullover 45lb 2x10
- dumbell lat row 45lb 2x10
- dumbell front/side raises 10lb 3x10
- bicep curl 45 lb 3x10
- straight arm lat pulldown 2x10
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| Weight: 142.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 4.00 | 7.00 |
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Hinsdale South Track, Mile Repeats 0530AM
Intervals
1 0:00-7:05 7'03"/mi
2 12:48-20:09 7'20"/mi
3 26:09-33:32 7'24"/mi
4 40:01-47:22 7'21"/mi |
| Asics Gel-DS Trainer 17 Miles: 7.00 |
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| Weight: 142.00 | Calories: 645.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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Core/Stability strength routine
30 min bike
Back raise/side raise
Oblique twits 3x25
Dragon flags 3x10
Hanging leg extension/oblique twists
Situps, mid cruch/oblique twists
bosu single leg dead lifts
15 min swim
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| Weight: 142.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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Not enough time to run since I'm working this morning; going to Plan B.
core/stability/upper body strength routine
- 10 min spin bike, easy pace
- back raises/side raises: 3x20
- situps, hanging leg oblique twists: 3x15
- dragon flags: 2x10
- cable pull ups/flys: 3x10
- flat bench: 135 3x10
- incline bench: 135 3x7
- pullups: 3x10
- dips: 2x10
- dumbell shoulder press 30lb 3x10
- dumbell lat row 50lb 2x10
- dumbell front/side raises 10lb 1x10
- bicep curl 45 lb 2x10
- straight arm lat pulldown 3x10
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| Weight: 142.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.62 | 12.00 | 19.62 |
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| Asics Gel-DS Trainer 17 Miles: 19.62 |
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| Weight: 141.71 | Calories: 1248.00 | |
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