Feet fail me not

Week starting Jun 16, 2013

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2010201120122013
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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
28.0019.5847.58
Adidas Energy Boost Miles: 37.58Saloman Speedcross 3 Miles: 10.00
Weight: 138.33Calories: 3598.00
Sun, Jun 16, 2013
Slow milesFast milesTotal Distance
6.004.0010.00

Outdoor/Centennial Trail: 10 mi (6:45 AM)
1    8:47.9     1.00     8:48
2    8:15.3     1.00     8:15
3    8:20.5     1.00     8:21
4    8:22.4     1.00     8:22
5    8:20.9     1.00     8:21
6    8:27.0     1.00     8:27
7    8:17.2     1.00     8:17
8    7:59.0     1.00     7:59
9    8:07.6     1.00     8:08
10  7:55.9     1.00     7:56
     1:22:54.9 10.00    8:17 (158/84%)



Adidas Energy Boost Miles: 10.00
Weight: 138.00Calories: 898.00
Add Comment
Mon, Jun 17, 2013
Slow milesFast milesTotal Distance
5.005.0010.00

Outdoor Easy run/Madison St: 10 mi (5:35 AM)
1    9:21.5     1.00     9:22
2    8:45.6     1.00     8:46
3    8:41.9     1.00     8:42
4    8:35.2     1.00     8:35
5    9:04.2     1.00     9:04
6    9:12.5     1.00     9:13
7    7:56.2     1.00     7:56
8    8:29.7     1.00     8:30
9    8:32.8     1.00     8:33
10  8:34.7     1.00     8:35
    27:17.0   10.01     8:43


Adidas Energy Boost Miles: 10.00
Weight: 138.00Calories: 1098.00
Add Comment
Tue, Jun 18, 2013
Slow milesFast milesTotal Distance
1.001.002.00

HS Track/530 AM for intervals.
- Drills/100m Strides x 4
- 1 mi warmup
- 1 mi 6'59"
Shutdown my trackworkout this morning from soreness in my right foot felt yesterday,
Didn't realize it was still an issue until I started my first interval.  Had I known
this I would have been more diligent about treating it yesterday.  If there's one thing
I've learned in the past when I've gotten hurt, is to switch gears from training to healing
mode immediately.  Lesson learned, don't slouch on recovery.

Adidas Energy Boost Miles: 2.00
Weight: 138.00Calories: 0.00
Add Comment
Wed, Jun 19, 2013
Slow milesFast milesTotal Distance
0.000.000.00

Off day/Crosstrain

Recovery: sore right foot

10 min warmup/bike

core/stability:

- 100 situps

- mb/fb plank 3x10

- pistol squats x 3 (assisted)

- single leg deadlift (bosu) 20lb 3x10

weights:

- single leg lunges (barbell) 3x10

- front squats (barbell) 3x10

Recovery:

Swim/run (pool) hot tub: 20 min

Weight: 0.00Calories: 0.00
Add Comment
Thu, Jun 20, 2013
Slow milesFast milesTotal Distance
2.006.008.00

Tempo/HS Track: 6mi (6:13 AM)
Drills/warmup, strides x4 (1.75 mi)/cooldown (.75 mi)
1    7:17.1     1.00     7:17
2    7:14.2     1.00     7:14
3    7:18.0     1.00     7:18
4    7:26.8     1.00     7:27
5    7:28.7     1.00     7:29
6    7:28.9     1.00     7:29
      44:13.7    6.00    7:22 (HR: 171/90%)

Post recovery:  Right foot felt good again after feeling discomfort last Tuesday.

Adidas Energy Boost Miles: 8.00
Weight: 138.00Calories: 551.00
Add Comment
Fri, Jun 21, 2013
Slow milesFast milesTotal Distance
10.000.0010.00

Trail run/Stair repeats x 9: Swallow Cliff (5:53 AM)

Total: 10 mi

Crosstrain: 20 min stationary bike

core/stability training

Saloman Speedcross 3 Miles: 10.00
Weight: 138.00Calories: 1051.00
Add Comment
Sat, Jun 22, 2013
Slow milesFast milesTotal Distance
4.003.587.58

AM HS Track, Drills/100m strides x 6/Easy run: 4 mi (6:20 AM)
Crosstrain, LTF gym:core/stability/weights
PM Easy run, Neighborhood: 3.58 mi (3:39 PM)
1    8:24.5     1.00     8:24
2    7:42.6     1.00     7:43
3    7:16.1     1.00     7:16
4    4:02.9     0.58     6:57
     27:26.1    3.58     7:40

Adidas Energy Boost Miles: 7.58
Weight: 140.00Calories: 0.00
Add Comment
Totals
Slow milesFast milesTotal Distance
28.0019.5847.58
Adidas Energy Boost Miles: 37.58Saloman Speedcross 3 Miles: 10.00
Weight: 138.33Calories: 3598.00
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