Feet fail me not

Week starting Jun 17, 2012

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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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Asics Gel Nimbus 13 (White/Blue) Lifetime Miles: 860.38
Nike Air Max 2009 Lifetime Miles: 313.10
Asics Gel Nimbus 13 (Grey/Fire) Lifetime Miles: 576.99
Asics Gel-DS Trainer 17 Lifetime Miles: 567.06
Adidas Adizero Adios 2 Lifetime Miles: 382.49
Brooks Pureflow Connect Lifetime Miles: 409.17
Saloman Speedcross 3 Lifetime Miles: 98.20
Adidas Energy Boost Lifetime Miles: 330.35
Adids Energy Boost (2) Lifetime Miles: 111.99
Totals
Slow milesFast milesTotal Distance
0.000.000.00
Weight: 142.40Calories: 0.00
Mon, Jun 18, 2012
Slow milesFast milesTotal Distance
0.000.000.00

Day 9 of Recovery; left heel. Steady does of ice and stretching movements. Still
noticing slight pain as I stretch my heel in between sets.
- 1000 m swim
- cable pullups/Flys 30lb 2x10
- incline close-grip 115lb 3x10
- incline regular 135lb 2x7
- decline regular 135lb 3x10
- incline flys 30lb 3x10
- pullups 3x10
- flat barbell press/lat row/50lb 3x10
- barbell lat pullover 50lb 3x10
- incline back row/curls 55lb 3x10/standing lat pulldown 54lb 3x10

Weight: 142.00Calories: 0.00
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Tue, Jun 19, 2012
Slow milesFast milesTotal Distance
0.000.000.00

Day 10, left heel recovery. slight improvement in pain during stretch between sets
- 40 min stationary bike (moderate pace)
- back/side raises 25lb 3x20
- roman chair sit-up/trunk twists 3x20
- situps/mid crunch 1x20
- MB trunk twists 3x40
- MB/FB plank 3x1min
- single leg lunges/barbell 115lb 3x10, 135lb 3x10
- hanging oblique twists 3x15
- dragon flags 3x7

Weight: 142.00Calories: 0.00
Add Comment
Thu, Jun 21, 2012
Slow milesFast milesTotal Distance
0.000.000.00

Day 12, left heel recovery, still feeling discomfort around the heel (fatpad)
- 50 min stationary bike (moderate pace)
- back/side raises 25lb 3x20
- situps/mid-crunch 2x30
- CB trunk twists 3x20
- CB/FB Plank 3x 1 min
- Single leg dead lift w/BOSU 20lb 3x10
- single leg press/calf press 45
- Single leg lunges 115/135lb barbell 3x10
- hanging leg lifts/oblique twists 3x10
- hanging L pullups/dragon flags 3x7

Weight: 142.00Calories: 0.00
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Fri, Jun 22, 2012
Slow milesFast milesTotal Distance
0.000.000.00

Day 13, left heel recovery,
core/stability/lower training
- 60 min stationary bike (moderate pace)
- back/side raises 25lb 3x20
- Single leg lunges 115/125lb barbell 4x10
- dragon flags 3x7
- decline situps/obique twist 3x15
- dead lifts 115lb 3x10
- squat press (smith machine) 180lb 3x10
- single leg dead lift (bosu)leg press 20lb 3x10

Weight: 143.00Calories: 0.00
Add Comment
Sat, Jun 23, 2012
Slow milesFast milesTotal Distance
0.000.000.00

Day 14, left heel recovery (improving)
core/upper iso (shoulder/back) training 0420
- 1000 m Swim
- Back extensions 2x50 pushup
- dumbell Arnold press 35lb 3x10
- single standing barbell press 10,25lb 3x10
- shoulder shrugs 50,60lb 3x10
- dips 3x10
- back extended row
- hanging L pullups 3x7
- dragon flags 3x10-8
- standing dumbell back extensions 25lb 3x10
- barbell curl 55-35lb 4x10
- delt front/side raises 3x10
- standing lat pulldown 54-67 lb 4x10

Weight: 143.00Calories: 0.00
Add Comment
Totals
Slow milesFast milesTotal Distance
0.000.000.00
Weight: 142.40Calories: 0.00
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