| 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 | | 11.75 | 15.25 | 27.00 |
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| Asics Gel-DS Trainer 17 Miles: 17.00 | Asics Gel Nimbus 13 (Grey/Fire) Miles: 10.00 |
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| Weight: 141.17 | Calories: 2255.00 | |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Gym 0611
Recovery run/core/upper body strength training
- 3 miles on treadmill
- back extension/side raises
- 100 situps, MB trunk-twists 15lb 3x20, MB/FB plank 3x30
- cable pushups/flys 30lb 3x10
- flat bench press 135lb 3x10
- incline bench press 125lb 3x10
- decline bench press 135lb 3x10
- incline dumbell fly 30 lb 3x10
- pullups 3x10
- dumbell pull over/lat row 50lb 3x10
- dumbell swarzenneger shoulder press 25 lb 3x10
- dips 3x10
- barbell curl 45lb 3x10
- bent over row 20lb 3x10
- Standing iso lat pulldown 54lb 3x10
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| Asics Gel-DS Trainer 17 Miles: 3.00 |
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| Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.00 | 6.00 | 8.00 |
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Track/Gym 0602
MB Tempo splits (red)
2 19:51 7'54"/mi
3 27:46 7'55"/mi
4 35:48 8'02"/mi
5 44:09 8'21"/mi
6 52:25 8'16"/mi
7 1:00:41 8'16"/mi
Core/stability/speed
situps/mid-crunch/30lbMB trunk-twists 3x20 each
MB/FB Plank 3x30 seconds
box jumps 3x15
single seated leg press/calf raises 90lb 3x15
seated leg press (both)/calf raises 270lb 3x10
dragon flags 3x7
hanging pullup/leg extensions 2x10
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| Asics Gel-DS Trainer 17 Miles: 8.00 |
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| Weight: 141.00 | Calories: 752.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 6.00 | 10.00 |
| Outdoor run down Madison TNB 0538
Splits
1 9:54 9'54"/mi
2 19:05 9'11"/mi
3 27:54 8'49"/mi
4 36:29 8'35"/mi
5 45:13 8'44"/mi
6 54:17 9'04"/mi
7 1:03:05 8'48"/mi
8 1:11:43 8'38"/mi
9 1:20:17 8'34"/mi
10 1:28:28 8'11"/mi
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| Asics Gel Nimbus 13 (Grey/Fire) Miles: 10.00 |
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| Weight: 141.00 | Calories: 1074.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.75 | 3.25 | 6.00 |
| Track/Gym 0534AM
-1mile warmup/10 min. speed drills
Intervals/Splits
1 0:00-6:18 6'17"/mi
2 9:48-16:33 6'44"/mi
3 19:53-27:05 7'12"/mi
4 32:33-34:39 7'44"/mi
Core/strength/speed
- box jumps/leg press
- dragon flags 3x6
Cut the training session short due to PF pain in the left heel, just couldn't overcome it.
Live to run another day. |
| Asics Gel-DS Trainer 17 Miles: 6.00 |
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| Weight: 141.00 | Calories: 429.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Gym/Recovery 0510AM
- 35 min bike, moderate pace
core/stability
1. situps 3x25
2. mid crunch 3x25
3. MB twists 3x40
4. MB/FB plank 3x30+sec.
5. dragon flags 3x6
- 400 m swim
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| Weight: 141.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Gym/Recovery 0505AM
- 40 min bike, moderate pace
core workout
1. lower back extensions 2x50
2. Hanging leg raises 2x10
3. decline cable situps 20lb 4x10
4. hanging trunk twists left/right 2x10
5. dragon flags 3x6
- 500 m 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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Gym/recovery 0440
- 20 min bike, easy pace
core
lower back extension 10,25lb 3x20
side raises 25lb 3x20/trunk twists 10lb3x20
situps/push-ups 3x20
roman chair situps/trunk twists 3x20
Upper body
cable pullups/flys 25lb 3x10
flat bench 135lb 2x10, 125lb 1x10
pullups 4x10
incline bench 125lb 3x10
decline bench 135lb 3x10
incline dumbell flys 25lb 3x10
dumbell pullovers/lat row 50lb 2x10
dumbell shoulder shrugs 50lb 3x10
dumbell schwarzenneger press 25lb 2x10
dumbell curl 20lb 2x10
standing lat pulldown 20lb 2x10
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| Weight: 141.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 11.75 | 15.25 | 27.00 |
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| Asics Gel-DS Trainer 17 Miles: 17.00 | Asics Gel Nimbus 13 (Grey/Fire) Miles: 10.00 |
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| Weight: 141.17 | Calories: 2255.00 | |
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