Feet fail me not

August 2013

15% off for Fast Running Blog members at St. George Running Center!

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:

Jeff

Click to donate

to Ukraine's Armed Forces

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 miles	Fast miles	Total Distance
46.50	81.99	128.49

Adids Energy Boost (2) Miles: 111.99	Saloman Speedcross 3 Miles: 16.50

Weight: 140.00	Calories: 10441.00

Thu, Aug 01, 2013

Slow miles	Fast miles	Total Distance
2.00	7.00	9.00

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: 140.00	Calories: 419.00

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Fri, Aug 02, 2013

Slow miles	Fast miles	Total Distance
5.00	2.83	7.83

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: 140.00	Calories: 705.00

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Sat, Aug 03, 2013

Slow miles	Fast miles	Total Distance
5.00	5.51	10.51

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: 140.00	Calories: 1042.00

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Sun, Aug 04, 2013

Slow miles	Fast miles	Total Distance
0.00	14.00	14.00

1. Long run/Centennial Trail: 7:09 AM
(14 mi) 7:09 AM
1:51:42.8 14.00 7:59
2. Crosstrain/LTF Gym
Strength/upper body

Adids Energy Boost (2) Miles: 14.00

Weight: 140.00	Calories: 1559.00

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Mon, Aug 05, 2013

Slow miles	Fast miles	Total Distance
7.00	1.00	8.00

Easy run/Madison St (8 mi) 6:49 PM
- 1:05:37.3 8.00mi 8'12"

Adids Energy Boost (2) Miles: 8.00

Weight: 140.00	Calories: 887.00

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Tue, Aug 06, 2013

Slow miles	Fast miles	Total Distance
3.50	6.00	9.50

Speed Intervals: HST (6 x 1mi)
1 mi warmup
1 mi drills/strides x 4
1.5 mi recovery
1   6:30.6    1.00    6:31
2    6:41.8    1.00    6:42
3    6:45.7    1.00    6:46
4    6:50.9    1.00    6:51
5    7:04.9    1.00    7:05
6    6:59.7    1.00    7:00

Adids Energy Boost (2) Miles: 9.50

Weight: 140.00	Calories: 485.00

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Thu, Aug 08, 2013

Slow miles	Fast miles	Total Distance
2.00	7.00	9.00

Tempo Run: HST (7 mi) 6:26 AM
1 mi warmup drills/strides x4
1 mi cooldown
1   7:24.2    1.00    7:24
2   7:26.3    1.00    7:26
3   7:10.2    1.00    7:10
4   7:13.4    1.00    7:13
5   7:21.1    1.00    7:21
6   7:20.0    1.00    7:20
7   7:21.4    1.00    7:22
       51:16.6   7.00   7:20
Avg HR:    165 bpm/87%
Max HR:    175 bpm/93%

Adids Energy Boost (2) Miles: 9.00

Weight: 140.00	Calories: 652.00

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Fri, Aug 09, 2013

Slow miles	Fast miles	Total Distance
4.00	5.50	9.50

Trail Run/WFG (9.50 mi)
1:18:03.6 9.50 8'13"

Saloman Speedcross 3 Miles: 9.50

Weight: 140.00	Calories: 1040.00

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Sun, Aug 11, 2013

Slow miles	Fast miles	Total Distance
5.00	11.15	16.15

Long Run/Centennial Trail (16 mi)
1    7:59.7     1.00     8:00
2    8:02.3     1.00     8:02
3    8:01.9     1.00     8:02
4    8:09.9     1.00     8:10
5    8:00.3     1.00     8:00
6    8:13.1     1.00     8:13
7    7:53.2     1.00     7:53
8    8:09.8     1.00     8:10
9    8:01.7     1.00     8:02
10 8:27.0     1.00     8:27
11 8:01.2     1.00     8:01
12 7:41.1     1.00     7:41
13 7:53.1     1.00     7:53
14 8:07.3     1.00     8:07
15 7:41.3     1.00     7:41
16 7:54.1     1.00     7:54
17 1:03.8     0.15     6:52
2:09:20.8    16.15    8:00

Adids Energy Boost (2) Miles: 16.15

Weight: 140.00	Calories: 1218.00

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Mon, Aug 12, 2013

Slow miles	Fast miles	Total Distance
7.00	0.00	7.00

Trail Run/WFG (7 mi) Easy/Recovery
Summary: 1:12:45.2, 10'23"

Saloman Speedcross 3 Miles: 7.00

Weight: 140.00	Calories: 747.00

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Tue, Aug 13, 2013

Slow miles	Fast miles	Total Distance
3.00	6.00	9.00

Speed Interval: HST (6 x 1mi)
2 miles: warmup/drills strides x 4
1 mile: recovery
1   6:36.3    1.00    6:36
      2:33.5    0.25
2   6:36.6    1.00    6:37
      2:34.8    0.25
3   6:47.8    1.00    6:48
      2:28.2    0.25
4   6:44.6    1.00    6:45
      2:29.4    0.25
5   6:46.2    1.00    6:46
      2:47.9    0.25
6   6:44.2    1.00    6:44

Adids Energy Boost (2) Miles: 9.00

Weight: 140.00	Calories: 808.00

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Thu, Aug 15, 2013

Slow miles	Fast miles	Total Distance
1.00	8.00	9.00

Tempo Run: HST (8 mi)
1 mi warmup Drills/strides x 3
1   7:13.2    1.00    7:13
2   7:23.5    1.00    7:24
3   7:16.7    1.00    7:17
4   7:21.7    1.00    7:22
5   7:23.0    1.00    7:23
6   7:16.0    1.00    7:16
7   7:22.8    1.00    7:23
8   7:00.9    1.00    7:01
9   :03.5    0.01    4:17
       58:21.4 8.01   7:17

Adids Energy Boost (2) Miles: 9.00

Weight: 140.00	Calories: 879.00

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Fri, Aug 23, 2013

Slow miles	Fast miles	Total Distance
2.00	8.00	10.00

Tempo Run: HST (8 mi).   After taking it easy the past 3 days I decided to put my left leg to the test today from some slight discomfort behind the shin that has lingered the past 2 weeks. It doesn't appear to be have gone away but it also hasn't gotten any worse and feels manageable, for now.
1 mi warmup
1 mi drills/strides x4/cooldown
1   7:09.8    1.00    7:10
2   7:13.8    1.00    7:14
3   7:23.1    1.00    7:23
4   7:21.9    1.00    7:22
5   7:32.6    1.00    7:33
6   7:24.7    1.00    7:25
7   7:38.8    1.00    7:39
8   7:31.1    1.00    7:31
       59:17.3   8.00   7:25

Adids Energy Boost (2) Miles: 10.00

Weight: 0.00	Calories: 0.00

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Totals

Slow miles	Fast miles	Total Distance
46.50	81.99	128.49

Adids Energy Boost (2) Miles: 111.99	Saloman Speedcross 3 Miles: 16.50

Weight: 140.00	Calories: 10441.00

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