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Week starting Aug 05, 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
27.0017.0044.00
Asics Gel Nimbus 13 (Grey/Fire) Miles: 24.00Adidas Adizero Adios 2 Miles: 17.00Asics Gel-DS Trainer 17 Miles: 3.00
Weight: 143.86Calories: 3584.00
Sun, Aug 05, 2012
Slow milesFast milesTotal Distance
16.000.0016.00

Outdoor LR: Fox River Trail
Splits
1    9:21.0     1.00     9:21 (144)
2    9:57.8     1.00     9:58 (147)
3    9:30.1     1.00     9:30 (152)
4    9:42.8     1.00     9:43 (152)
5    9:17.0     1.00     9:17 (152)
6    9:13.7     1.00     9:14 (153)
7    9:42.0     1.00     9:42 (150)
8    9:41.0     1.00     9:41 (150)
9    10:04.8   1.00     10:05(149)
10   9:59.8    1.00     10:00(149)
11   12:22.6  1.00     12:23(143)
12   9:53.7    1.00     9:54 (156)
13   9:55.6    1.00     9:56 (156)
14   10:00.9  1.00     10:01(155)
15   10:03.3  1.00     10:03(159)
16   8:34.3    1.00     8:34 (169)
17   :04.8      0.01     8:34 (179)
Summ. 2:37:25.1    16.01    9:50 (152)

Asics Gel Nimbus 13 (Grey/Fire) Miles: 16.00
Weight: 142.00Calories: 1428.00
Add Comment
Mon, Aug 06, 2012
Slow milesFast milesTotal Distance
0.000.000.00

Strength/Plyo routine
45 min swim/runing drills in the pool
- back extension side raises 25lb 3x20
- 100 situps, MB twists 20lb 3x40 MB/FB plank 3x1min
- 30lb KB swing (single)
- military press 95lb 1x10 80lb 2x10
- back row 80lb3x10
- single arm swing/press 45lb 3x10
- schwarzenneger press 30lb 3x10
- hip extension 37lb 3x10
- Leg extension pullups 3x8
- single leg box jumps

Weight: 145.00Calories: 0.00
Add Comment
Tue, Aug 07, 2012
Slow milesFast milesTotal Distance
1.007.008.00

Outdoor Steady run: Madison St. (ES)
1    9:59.9     1.00     10:00 (154)
2    8:44.3     1.00     8:44   (158)
3    8:33.3     1.00     8:33   (165)
4    8:34.1     1.00     8:34   (166)
5    8:40.0     1.00     8:40   (168)
6    8:46.6     1.00     8:47   (168)
7    8:39.6     1.00     8:40   (168)
8    8:10.1     1.00     8:10   (171)
9    :08.0       0.01   11:50   (175)
Sum. 1:10:15.8    8.01    8:46  (164)

Asics Gel Nimbus 13 (Grey/Fire) Miles: 8.00
Weight: 143.00Calories: 759.00
Add Comment
Wed, Aug 08, 2012
Slow milesFast milesTotal Distance
3.000.003.00

Plan B, (calf soreness) Indoor RR: LTF Gym (3miles)
- 25 min swim,running drills
Core/Stability Strength training
- back/side raises 3x20
- roman chair situps/oblique twists 3x20
- 100 situps, MB trunk twists 30lb 3x40
- MB/FB plank 3x1 min.
- KB swing (single) 30lb 3x15
- pullups 3x8
- military press 85lb 3x10
- back row 90lb 3x8
- dragon flags 3x8

Adidas Adizero Adios 2 Miles: 3.00
Weight: 145.00Calories: 0.00
Add Comment
Thu, Aug 09, 2012
Slow milesFast milesTotal Distance
2.005.007.00

Outdoor Tempo Run: HS Track 0719AM
1          10:28.3   1.00     10:28  (157)
2          7:38.7     1.00     7:39    (178)
3          8:03.9     1.00     8:04    (179)
4          8:20.5     1.00     8:21    (180)
5          8:37.2     1.00     8:37    (179)
6          8:19.1     1.00     8:19    (180)
7         11:57.2    1.00     11:57  (159)
Summ: 1:03:24.9 7.00    9:04  (171)

Adidas Adizero Adios 2 Miles: 7.00
Weight: 144.00Calories: 777.00
Add Comment
Fri, Aug 10, 2012
Slow milesFast milesTotal Distance
3.000.003.00

Indoor RR: LTF Gym (3miles)
Core/Stability/ Strength training
- back/side raises 3x20
- pullups 3x10
- military press 85lb 3x10
- close grip incline 115lb 3x10
- single arm press (barbell) 45lb 3x10
- single leg lunges (barbell) 135lb 3x10
- box jumps 3x10

Asics Gel-DS Trainer 17 Miles: 3.00
Weight: 145.00Calories: 0.00
Add Comment
Sat, Aug 11, 2012
Slow milesFast milesTotal Distance
2.005.007.00

Outdoor Tempo Run: HS Track 0647AM
1    9:49.6     1.00     9:50 (144)
2    7:40.5     1.00     7:41 (165)
3    7:29.5     1.00     7:30 (172)
4    7:37.2     1.00     7:37 (173)
5    7:36.9     1.00     7:37 (174)
6    7:17.6     1.00     7:18 (177)
7    11:10.5   1.00     11:11(152)
Summary    58:43.9    7.00    8:23/7:32 (163)
Core/Stability/Plyo training: LTF Gym
- Back/Side Raises 25lb 20 3x10
- Single arm KB swing 30lb 3x15
- 100 situps
- MB twists 20lb 3x40
- MB FB Plank 3x1min
- Single leg deadlift (BOSU) 40LB 3X10
- single leg box jumps 4x10
- Burpee/Pullups 3x10
- whirlpool/steam room to clear up the cold

Adidas Adizero Adios 2 Miles: 7.00
Weight: 143.00Calories: 620.00
Add Comment
Totals
Slow milesFast milesTotal Distance
27.0017.0044.00
Asics Gel Nimbus 13 (Grey/Fire) Miles: 24.00Adidas Adizero Adios 2 Miles: 17.00Asics Gel-DS Trainer 17 Miles: 3.00
Weight: 143.86Calories: 3584.00
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