| 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 | | 0.00 | 0.00 | 0.00 |
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| Weight: 143.14 | Calories: 850.00 | |
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| Day 15, 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
- Hanging L's 3x10sec
- dragon flags 3x10
- decline situps/obique twist 3x15
- dead lifts 115lb 3x10
- squat press (smith machine) 180lb 3x10
- single leg dead lift (bosu)leg press 20lb 3x10
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| Weight: 143.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Day 16, left heel recovery, still feeling discomfort around the heel (fatpad). This is getting annoying.
core/lower body
- 1 hr stationary bike (moderate pace)
- back/side raises 25lb 3x20
- CB trunk twists 20 lb 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
- dragon flags 3x8
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| Weight: 144.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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Day 17, left heel recovery Gym 0430
- 1000 m Swim Core/Upper iso(chest) training
- Back extensions 2x50 pushup 2x25
- Burpee/pullups 2x5
- cable pullups/Flys 30lb 3x10
- incline close-grip 115lb 2x10
- incline regular 135lb 2x7
- incline dumbell fly/30lb 3x10
- decline regular 135lb 3x10
- pullups 3x10
- dumbell pullover 50lb 3x10
- extended leg pullups 3x6
- straight arm lat pulldown 54lb 4x15
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| Weight: 143.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Day 18, left heel recovery, healing. 0430
core/stability/lower training
- 60 min stationary bike (moderate pace)
- back/side raises 25lb 3x20
- CB trunk twists 30lb 3x40
- CB/FB Plank 3x 1 min
- Single leg dead lift w/BOSU 20lb 3x10
- single leg press/calf press 90lb 1x10
- leg press 270lb 3x10
- Single leg lunges 115/135lb barbell 1/3x10
- dragon flags 3x10
- hanging oblique twists 3x10
- hanging L pullups 3x6
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| Weight: 143.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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Day 19, 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
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| Weight: 143.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Day 20, left heel recovery, feels better. 0430
core/stability/lower training
- 60 min stationary bike (moderate pace)
- back/side raises 25lb 3x20
- Single leg lunges 115/125lb barbell 4x10
- Hanging L's 3x10sec
- dragon flags 3x10
- decline situps/obique twist 3x15
- dead lifts 115lb 3x10
- squat press (smith machine) 180lb 3x10
- single leg dead lift (bosu)leg press 20lb 3x10
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| Weight: 143.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Swim/core/upper iso(shoulder/back) training 0420
- 1600 m Swim
- Back extensions/side raises 25 lb 3x20
- military press 115-105lb 4x10, 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
- Road cycling , 18.64 miles 400 pm, 1:18:40
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| Weight: 143.00 | Calories: 850.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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| Weight: 143.14 | Calories: 850.00 | |
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