| 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 | | 20.00 | 0.00 | 20.00 |
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| Asics Gel Nimbus 13 (Grey/Fire) Miles: 3.00 | Asics Gel Nimbus 13 (White/Blue) Miles: 17.00 |
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| Weight: 143.00 | Calories: 2184.00 | |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
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Track/gym, 3 weeks since last run
- Form drills (slight pain during goose steps)
- 3 miles (easy) unaffected, but not completely pain free
Core/stability/lower training
- back/side raises 25lb 3x20
- roman chair situps/oblique twists 3x20
- hanging leg lifts/oblique twists 2x10
- CB/trunk twists 30lb 3x40
- CB/FB Plank 3xmin
- Single leg deadliftt (bosu) 20 3x10
- seated leg/calf press (single/double)90,270lb 3x10
- Single leg lunges 115/125lb barbell 4x10
- Hanging L's 2x10sec
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| Asics Gel Nimbus 13 (Grey/Fire) Miles: 3.00 |
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| Weight: 143.00 | Calories: 335.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| core/upper iso (shoulder/back) training 0:420 AM
- 1600 m Swim
- Back extensions 2x50
- barbell military press 115,105lb 4x8-10
- dumbell Arnold press 25,35lb 3x10
- single standing barbell press 10, 3x10
- shoulder shrugs 65lb 3x10
- dips 3x10
- back extended row 90,80lb 3x10
- hanging L pullups 3x7
- barbell curl 55-35lb 4x10
- delt front/side raises 3x10
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| Weight: 143.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
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Track,0600
20 min of speed/form drills. Felt slight discomfort at first.
Decided to stay conservative and do only 3 miles again since
I'm not completely pain-free.
Splits
Mile Time Change Avg Pace
1 8:29 -- 8'29"/mi
2 17:01 + 0:03 (-1%) 8'32"/mi
3 25:46 + 0:13 (-3%) 8'45"/mi
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| Asics Gel Nimbus 13 (White/Blue) Miles: 3.00 |
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| Weight: 143.00 | Calories: 325.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| core/upper iso (chest/lats) training 0510
- 1600 m Swim
- Back/side extensions 25lb 3x20
- incline close-grip 115lb 2x10
- incline regular 135lb 2x7
- incline dumbell fly/30lb 3x10
- decline regular 135lb 3x10
- pullups 3x10
- dumbell pullover 50lb 3x10
- Dumbell lat row
- extended leg pullups 3x6
- barbell curl 55,45lb 3x10
- straight arm lat pulldown 54lb 4x15
- Dragon Flags, 3x10
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| Weight: 143.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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Track 0530
20 min speed/form drills. Still feel slight discomfort in
left heel during stretching but not while running. And
now I've been feeling soreness in my right hip since I
started running this week.
Splits
Mile Time Change Avg Pace
1 8:44 -- 8'44"/mi
2 17:36 + 0:08 (-2%) 8'52"/mi
3 26:42 + 0:14 (-3%) 9'06"/mi
4 35:51 + 0:03 (-1%) 9'09"/mi
5 44:22 - 0:38 (6%) 8'31"/mi
6 52:37 - 0:16 (3%) 8'15"/mi
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| Asics Gel Nimbus 13 (White/Blue) Miles: 6.00 |
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| Weight: 0.00 | Calories: 649.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| core/upper iso (shoulder/back) training 0420
- 1000 m Swim
- Back extensions 2x50
- barbell military press 125,115,105lb 4x8-10
- dumbell Arnold press 35,25lb 3x10
- single standing barbell press 10, 3x10
- shoulder shrugs 65lb 3x10
- dips 3x10
- back extended row 90,lb 3x10
- dragon flags, 3x10
- hanging L pullups 3x10
- barbell curl 55-35lb 4x10
- delt front/side raises 10lb 3x10
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| Weight: 143.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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Outdoor run down Madison 0522AM
left heel feels better, but still feeling slight pain on my
right hip that became more prominent on the way back.
Splits
Mile Time Change Avg Pace
1 9:05 -- 9'05"/mi
2 17:56 - 0:14 (2%) 8'51"/mi
3 26:57 + 0:10 (-2%) 9'01"/mi
4 35:43 - 0:15 (2%) 8'46"/mi
5 45:08 + 0:39 (-8%) 9'25"/mi
6 53:58 - 0:35 (6%) 8'50"/mi
7 1:02:40 - 0:08 (1%) 8'42"/mi
8 1:11:27 + 0:05 (-1%) 8'47"/mi
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| Asics Gel Nimbus 13 (White/Blue) Miles: 8.00 |
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| Weight: 143.00 | Calories: 875.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 20.00 | 0.00 | 20.00 |
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| Asics Gel Nimbus 13 (Grey/Fire) Miles: 3.00 | Asics Gel Nimbus 13 (White/Blue) Miles: 17.00 |
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| Weight: 143.00 | Calories: 2184.00 | |
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