| 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 | | 13.11 | 12.50 | 25.61 |
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| Asics Gel-DS Trainer 17 Miles: 22.61 | Asics Gel Nimbus 13 (Grey/Fire) Miles: 3.00 |
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| Weight: 141.14 | Calories: 2068.00 | |
| | Slow miles | Fast miles | Total Distance | | 2.00 | 4.00 | 6.00 |
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Outside Tempo Run, Hinsdale South Track 0615AM
Splits
1 11:41 11'41"/mi
2 19:46 8'05"/mi
3 27:49 8'03"/mi
4 35:53 8'04"/mi
5 43:48 7'55"/mi
6 54:07 10'19"/mi
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| Asics Gel-DS Trainer 17 Miles: 6.00 |
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| Weight: 141.00 | Calories: 645.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 1.50 | 1.50 | 3.00 |
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Indoor Run, LTF Gym
3 miles on the treadmill (1 mile marathon pace 7'13"). Starting to turn the corner with my
Nasal breathing and speed, which is encouraging.
core/stability training
- situps, medicine ball oblique twists (20lb) medicine ball plank (30 sec) 3x20
- single leg deadlifts on BOSU 20lb 3x10
- dragon flags: 3x7
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| Asics Gel-DS Trainer 17 Miles: 3.00 |
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| Weight: 142.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.00 | 3.00 | 5.00 |
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Hinsdale South Track, Tempo run 0515am
Splits
1 12:26 12'26"/mi
2 20:35 8'09"/mi
3 28:39 8'04"/mi
4 36:19 7'40"/mi
5 47:13 10'54"/mi
Core strengthening
- situps/mid-crunch/oblique twists, 3x20
- medicine-ball plank 3 x 30 sec
- dragon flags 3 x 6
- Hanging "L" 3 x 10 sec |
| Asics Gel-DS Trainer 17 Miles: 5.00 |
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| Weight: 141.00 | Calories: 538.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 1.61 | 3.00 | 4.61 |
| Track, Mile Repeats 0535AM
Intervals
1 0:00-6:51 6'50"/mi
2 9:57-17:14 7'16"/mi
3 20:49-27:55 7'03"/mi
Core/Lower strength training
seated leg curl single/quads 40lb 3x15
seated leg curl hamstrings 40lb 3x15
single leg press 135lb 3x15
calf extensions 135lb 3x15
Dragon Flags 3x6
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| Asics Gel-DS Trainer 17 Miles: 4.61 |
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| Weight: 141.00 | Calories: 385.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
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Indoor Run, LTF Gym
Recovery run, 3 miles on the treadmill (08'30")
Core/Upper strength training
- Roman chair leg lifts/oblique twists 3x20
- Dragon Flags 3x6
- Cable pushups/flys 3x10
- Flat Bench 135lb 2x10
- Incline Bench 135lb 2x7
- Decline Bench 135lb 3x10
- Incline dumbell fly 30lb 2x10
- Dumbell pullover 45lb 2x10
- pullups 4x10
- Dumbell Schwarzenegger press 25 2x10
- Dips 2x10
- Standing Lat pulldown 50lb 4x10
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| Asics Gel Nimbus 13 (Grey/Fire) Miles: 3.00 |
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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 strengthening
- Back extensions/side raise twist 25lb & 10 lb 2x20
- Roman chair leg extenstion/oblique twists 2 x20
- decline cable situps 20lb 3x10
- hanging trunk twist 3x10
- dragon flags 3 x 6
- situps/mid-crunch/oblique twists, 3x20
- medicine-ball plank 3x30 sec
- single leg deadlift/BOSU 17lb 2x10
- single leg lunges 80lb barbell 3x10
- single leg box jumps 3x10
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| Weight: 141.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 1.00 | 4.00 |
| Indoor run
Splits
1 8:42 8'42"/mi
2 15:25 6'43"/mi
3 23:23 7'58"/mi
4 9:45 9'45"/mi
Core/Stability
- back/side raise/twist 3x20
- single leg deadlifts(BOSU) 3x10
- dragon flags 3x6
- Hanging L's 3x10
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| Asics Gel-DS Trainer 17 Miles: 4.00 |
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| Weight: 141.00 | Calories: 500.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 13.11 | 12.50 | 25.61 |
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| Asics Gel-DS Trainer 17 Miles: 22.61 | Asics Gel Nimbus 13 (Grey/Fire) Miles: 3.00 |
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| Weight: 141.14 | Calories: 2068.00 | |
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