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Week starting Jul 28, 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
24.3829.5853.96
Adidas Energy Boost Miles: 23.62Saloman Speedcross 3 Miles: 3.00Adids Energy Boost (2) Miles: 27.34
Weight: 140.00Calories: 4228.00
Sun, Jul 28, 2013
Slow milesFast milesTotal Distance
8.008.2416.24

Long Run: Centennial Trail (16.24 mi) 6:36 AM
1      8:23.1     1.00     8:23
2      8:01.9     1.00     8:02
3      7:48.9     1.00     7:49
4      7:56.3     1.00     7:56
5      7:54.1     1.00     7:54
6      8:01.6     1.00     8:02
7      8:06.8     1.00     8:07
8      8:25.2     1.00     8:25
9      8:27.2     1.00     8:27
10    8:49.7     1.00     8:50
11    8:31.6     1.00     8:32
12    8:32.3     1.00     8:32
13    8:06.2     1.00     8:06
14    8:06.3     1.00     8:06
15    8:29.1     1.00     8:29
16    7:43.3     1.00     7:43
17    1:46.8     0.24     7:16
   2:13:10.6    16.24    8:12
Avg HR:     155 bpm/82%
Max HR:     175 bpm/93%

Adidas Energy Boost Miles: 16.24
Weight: 140.00Calories: 1368.00
Add Comment
Tue, Jul 30, 2013
Slow milesFast milesTotal Distance
1.386.007.38

Speed Intervals: HST (6 x 1mi)
Warmup/Drills/Strides x 4
1    6:44.2     1.00     6:44
2    2:52.0     0.25    
3    6:30.5     1.00     6:31
4    3:30.9     0.25    
5    6:46.7     1.00     6:47
6    3:05.0     0.25    
7    6:47.7     1.00     6:48
8    3:17.2     0.25    
9    6:50.6     1.00     6:51
10  3:11.1     0.25   
11  6:50.3     1.00     6:50

      

Adidas Energy Boost Miles: 7.38
Weight: 140.00Calories: 694.00
Add Comment
Wed, Jul 31, 2013
Slow milesFast milesTotal Distance
3.000.003.00

Easy run: HST (3 mi) Drills/strides x 6
Crosstrain:
core/stability
plyometric/box jumps

Saloman Speedcross 3 Miles: 3.00
Weight: 140.00Calories: 0.00
Add Comment
Thu, Aug 01, 2013
Slow milesFast milesTotal Distance
2.007.009.00

1. Tempo Run/Centennial Trail 7:26 AM
(7.01 mi)/2 mi. warmup/cooldown
1    7:23.0     1.00     7:23
2    7:30.6     1.00     7:31
3    7:49.1     1.00     7:49
4    8:00.2     1.00     8:00
5    7:27.7     1.00     7:28
6    7:56.8     1.00     7:57
7    7:32.8     1.00     7:33
8     :03.6     0.01      8:16
       53:43.8    7.01    7:40
2. Crosstrain: LTF Gym
core/stability
back raises 3x25/hip-flexor machine 65lb 3x15
lower/power
- weights/barbell single leg squat/front barbell squat
- superset/plyo box jumps


Adids Energy Boost (2) Miles: 9.00
Weight: 140.00Calories: 419.00
Add Comment
Fri, Aug 02, 2013
Slow milesFast milesTotal Distance
5.002.837.83

AM: Torrential downpour, decided to crosstrain
first and run later in the day.
- core/stability
- weights/upper

quick run after gym: 1.43 mi
PM:  Easy run/Centennial Trail (6.40 mi) 1:46 PM
1    9:42.3     1.00     9:42
2    8:37.3     1.00     8:37
3    8:24.5     1.00     8:25
4    8:10.8     1.00     8:11
5    7:33.7     1.00     7:33
6    8:12.1     1.00     8:12
7    3:05.8     0.40     7:49
    53:46.5     6.40     8:24

Adids Energy Boost (2) Miles: 7.83
Weight: 140.00Calories: 705.00
Add Comment
Sat, Aug 03, 2013
Slow milesFast milesTotal Distance
5.005.5110.51

1. Trail Run/WFG
(9.51 mi) 6:39 AM
1    9:15.5     1.00     9:16
2    8:17.8     1.00     8:18
3    7:48.3     1.00     7:48
4    8:01.4     1.00     8:02
5    8:10.0     1.00     8:10
6    8:07.4     1.00     8:07
7    8:08.9     1.00     8:09
8    7:51.6     1.00     7:52
9    8:22.1     1.00     8:22
10  3:43.7     0.51     7:23
  1:17:46.6    9.51      8:11
2. Track/HST Drill, Strides x 4 (1 mi) 8:10 AM
3. Crosstrain/LTF Gym
core/stability
back raises 3x25
hip flex machine 65lb 3x15
lower/power
- weights/barbell, single leg squat/front squat
- plyo/box jumps
- dragon flags 3x8

Adids Energy Boost (2) Miles: 10.51
Weight: 140.00Calories: 1042.00
Add Comment
Totals
Slow milesFast milesTotal Distance
24.3829.5853.96
Adidas Energy Boost Miles: 23.62Saloman Speedcross 3 Miles: 3.00Adids Energy Boost (2) Miles: 27.34
Weight: 140.00Calories: 4228.00
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