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Week starting Aug 12, 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 =).

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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
22.0018.0040.00
Asics Gel Nimbus 13 (Grey/Fire) Miles: 28.00Adidas Adizero Adios 2 Miles: 12.00
Weight: 143.60Calories: 3638.00
Sun, Aug 12, 2012
Slow milesFast milesTotal Distance
19.001.0020.00

Outdoor Long Run: Cent/W. Springs w/Rey 0626 AM
1    10:47.4  1.00     10:47 (138)
2    9:54.5    1.00     9:55  (143)
3    9:53.9    1.00     9:54    (144)
4    9:54.8    1.00     9:55    (147)
5    9:59.3    1.00     9:59    (146)
6    10:40.4  1.00     10:41  (143)
7    10:21.4  1.00     10:22  (144)
8    9:50.4    1.00     9:51    (148)
9    9:37.4    1.00     9:37    (150)
10    9:59.9  1.00     10:00  (150)
11    13:44.8 1.00     13:45 (134)
12    10:05.2 1.00     10:05 (148)
13    9:39.2   1.00     9:39   (153)
14    10:26.3 1.00     10:26 (151)
15    11:50.9 1.00     11:51 (144)
16    9:56.2   1.00     9:56   (152)
17    12:09.0 1.00     12:09 (145)
18    9:08.8   1.00     9:09   (160)
19    9:16.8   1.00     9:17   (165)
20    8:38.4   1.00     8:38   (170)
Sum.3:26:05.1  20.02    10:18 (174)       

Asics Gel Nimbus 13 (Grey/Fire) Miles: 20.00
Weight: 0.00Calories: 1762.00
Add Comment
Mon, Aug 13, 2012
Slow milesFast milesTotal Distance
0.000.000.00

Core/Stability/Strength Training 0530 AM
- back/side raises 3x40
- close grip bench (incline)
- wide grip bench (incline)
- hanging trunk twists 3x10
- pullups 3x10
- schwarzenneger shoulder press
- incline dumbell flys
- cable pullup/fly 30lb 3x8
- 100 situps
- mb twits 30lb 3x40
- mb/fb plank 3x10
- single arm MB swing 30 3x15
- single leg deadlift (bosu) 20lb 3x10
- single leg lunges (barbell) 135lb 3x10

Weight: 143.00Calories: 0.00
Add Comment
Tue, Aug 14, 2012
Slow milesFast milesTotal Distance
1.007.008.00

Outdoor Run: Madison St.
1    10:21.4   1.00   10:22 (145)
2    8:07.5     1.00     8:08 (162)
3    8:05.1     1.00     8:05 (169)
4    8:04.6     1.00     8:05 (171)
5    8:14.9     1.00     8:15 (172)
6    8:23.2     1.00     8:23 (173)
7    8:33.8     1.00     8:34 (171)
8    8:08.4    1.00      8:08 (172)
Sum. 1:08:01   8.01 8:30/8:14 (166)

Asics Gel Nimbus 13 (Grey/Fire) Miles: 8.00
Weight: 143.00Calories: 781.00
Add Comment
Wed, Aug 15, 2012
Slow milesFast milesTotal Distance
0.000.000.00

Slight soreness in my left heel.
Decided to supplement my speedwork this morning to crosstrain.
Focused on core strength/stability, lower body speed/power
(Tried swimming, but still having wheezing issues)
- back/side raise 25lb 3x20
- roman chair situp/oblique twists 3x20
- Hanging leg extension/oblique twists 3x6
- military press (barbell) 85lb2x10 75lb 1x10
- back row 90lb 3x10
- pullups 3x10
- dips 3x10
- schwarzenegger press 35lb1x10 30lb2x10
- dragon flags 3x10
- MB twists 30lb 3x10
- MB/FB twists 30lb 3x40
- MB swing 30lb 3x15
- Single leg deadlift (BOSU) 17.5lb 3x10
- Single leg lunge (Barbell) 135lb 3x10
- Single leg box jump 3x15
- Double leg box jump 3x15

Weight: 144.00Calories: 0.00
Add Comment
Thu, Aug 16, 2012
Slow milesFast milesTotal Distance
2.005.007.00

Outdoor Intervals: HS Track 0610 AM
Running drills: 20 min
1    6:54.8     1.00     6:55 (168)
2    7:00.0     1.00     7:00 (175)
3    7:05.6     1.00     7:06 (174)
4    7:02.4     1.00     7:02 (175)
5    7:10.0     1.00     7:10 (178)

Adidas Adizero Adios 2 Miles: 7.00
Weight: 144.00Calories: 605.00
Add Comment
Fri, Aug 17, 2012
Slow milesFast milesTotal Distance
0.005.005.00

Outdoor Run: HS track 0530 AM
Running drills: 20 min
1       7:14.6     1.00     7:15 (166)
2       7:23.0     1.00     7:23 (174)
3       7:25.6     1.00     7:26 (174)
4       7:33.9     1.00     7:34 (174)
5       7:35.2     1.00     7:35 (174)
Sum. 37:44.3    5.05    7:29 (172)
 

Adidas Adizero Adios 2 Miles: 5.00
Weight: 144.00Calories: 490.00
Add Comment
Totals
Slow milesFast milesTotal Distance
22.0018.0040.00
Asics Gel Nimbus 13 (Grey/Fire) Miles: 28.00Adidas Adizero Adios 2 Miles: 12.00
Weight: 143.60Calories: 3638.00
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