2007 May - Dec

561.70

n/a

34

2008 Jan 02 Wednesday

4.00

0:37:43

0:09:26

562

2008 Jan 04 Friday

4.00

0:37:44

0:09:26

2008 Jan 06 Sunday

13.36

3:00:00

0:13:28

endurance training

21.36

13.4

2008 Jan 10 Thursday

4.00

0:37:27

0:09:22

2008 Jan 12 Saturday

5.00

0:43:45

0:08:45

2008 Jan 13 Sunday

4.00

0:38:00

0:09:30

13.00

2008 Jan 15 Tuesday

4.00

0:36:58

0:09:15

2008 Jan 16 Wednesday

4.00

0:36:56

0:09:14

2008 Jan 17 Thursday

4.00

0:36:30

0:09:07

2008 Jan 19 Saturday

8.00

1:25:26

0:10:41

20.00

8.0

2008 Jan 22 Tuesday

6.30

0:59:55

0:09:31

10K

6.3

2008 Jan 23 Wednesday

6.20

0:59:52

0:09:39

10K

6.2

2008 Jan 24 Thursday

4.10

0:40:07

0:09:47

2008 Jan 26 Saturday

9.00

1:46:30

0:11:50

endurance training

25.60

9.0

2008 Jan 28 Monday

4.00

0:35:30

0:08:52

2008 Jan 29 Tuesday

3.10

0:30:00

0:09:41

2008 Jan 30 Wednesday

3.60

0:35:00

0:09:43

approx mi.

2008 Jan 31 Thursday

4.00

0:36:28

0:09:07

2008 Feb 03 Sunday

13.10

2:06:34

0:09:40

1st Half Marathon

27.80

13.1

2008 Feb 05 Tuesday

4.50

0:41:39

0:09:15

Intervals & Incline 1- 8.5

2008 Feb 07 Thursday

5.00

0:46:24

0:09:17

Intervals & Incline 1- 8

2008 Feb 09 Saturday

10.50

1:56:00

0:11:03

endurance training

20.00

10.5

35

137 @ 14% body fat

2008 Feb 11 Monday

4.00

0:37:40

0:09:25

Intervals & Incline 1- 6

2008 Feb 12 Tuesday

5.20

0:46:20

0:08:55

2008 Feb 15 Friday

4.00

0:37:28

0:09:22

Incline 1- 6

2008 Feb 16 Saturday

9.00

1:35:00

0:10:33

endurance training

22.20

9.0

2008 Feb 18 Monday

6.20

0:55:55

0:09:01

Intervals & Incline 1 - 8

6.2

2008 Feb 19 Tuesday

4.00

0:36:10

0:09:02

Incline 1, Last 2 mi. Intervals

2008 Feb 20 Wednesday

3.20

0:29:58

0:09:22

Incline 2 - 6

2008 Feb 21 Thursday

4.00

0:36:46

0:09:11

Intervals & Incline 1- 6

2008 Feb 23 Saturday

10.50

2:02:00

0:11:37

endurance training

27.90

10.5

2008 Feb 25 Monday

4.00

0:36:41

0:09:10

Intervals & Incline 1- 6

2008 Feb 26 Tuesday

4.00

0:33:24

0:08:21

2008 Feb 27 Wednesday

4.00

0:35:00

0:08:45

Intervals & Incline 1- 6

2008 Feb 28 Thursday

4.50

0:40:41

0:09:02

Intervals & Incline 1- 6

2008 Mar 01 Saturday

1.47

1:36:11

1:05:26

17.97

2008 Mar 03 Monday

5.00

0:44:05

0:08:49

Incline 1 & 1 mi. Intervalss

2008 Mar 04 Tuesday

4.00

0:33:45

0:08:26

2008 Mar 05 Wednesday

4.00

0:34:11

0:08:33

Incline 1, 2mi Intervals 6.7 - 9

2008 Mar 06 Thursday

4.00

0:31:45

0:07:56

2008 Mar 08 Saturday

11.50

2:05:59

0:10:57

28.50

11.5

2008 Mar 10 Monday

4.00

0:35:12

0:08:48

Incline 1, 2mi Interval 6.5 - 7.5

2008 Mar 11 Tuesday

4.30

0:39:45

0:09:15

mild inclines

2008 Mar 13 Thursday

5.00

0:45:13

0:09:03

Incline 1

2008 Mar 15 Saturday

9.00

1:33:00

0:10:20

9.0

2008 Mar 16 Sunday

Hip Abd/Add sets, 7 min plank sets, 10 mins bird dog sets

22.30

2008 Mar 17 Monday

4.00

0:34:35

0:08:39

Incline 1, last mile hlls Abs, Abd/Add sets, leg press

2008 Mar 18 Tuesday

3.50

0:29:56

0:08:33

Incline 1 Abs, Abd/Add sets leg press

2008 Mar 19 Wednesday

4.50

0:40:27

0:08:59

Incline 1 Abs, Abd/Add set

2008 Mar 20 Thursday

4.50

0:40:48

0:09:04

Incline 1 Abs, Abd/Add sets leg press

2008 Mar 22 Saturday

1.97

1:50:00

0:55:50

some walking

18.47

2008 Mar 24 Monday

4.00

0:31:09

0:07:47

2008 Mar 25 Tuesday

4.00

0:36:28

0:09:07

Incline 1 Abs, Abd/Add sets leg press

2008 Mar 26 Wednesday

4.00

0:35:58

0:09:00

Incline 1 Abd/Add sets

2008 Mar 27 Thursday

4.00

0:34:45

0:08:41

Incln 1, intrvl 1.5mi @ 6.7-9.5 Abs, Abduct/Adduct sets, leg press

2008 Mar 28 Friday

3.40

0:30:00

0:08:49

2008 Mar 30 Sunday

3.10

0:20:33

0:06:38

12th annual Women Running Wild, Palm Springs, CA

2008 Mar 30 Sunday

4.00

0:35:55

0:08:59

Inclines 1 - 6, Ad & Abd

26.50

2008 Apr 01 Tuesday

4.00

0:35:59

0:09:00

Incline 1, speed 6.5 - 7.5 Abs, Abd/Add sets, leg press

2008 Apr 02 Wednesday

5.00

0:43:00

0:08:36

Incline 1 w/1mi Intervals 6.7-9.5 (90 secs / 30 secs)

2008 Apr 03 Thursday

3.00

0:26:14

0:08:45

Incline 1 Abs, Abd/Add sets

2008 Apr 05 Saturday

10.20

1:33:13

0:09:08

including water/stretch breaks

22.20

10.2

2008 Apr 08 Tuesday

4.00

0:32:15

0:08:04

168-175 strides/min

2008 Apr 09 Wednesday

4.00

0:36:08

0:09:02

Incline 1

2008 Apr 10 Thursday

4.00

0:33:00

0:08:15

168-175 strides/min

2008 Apr 12 Saturday

1.20

2:02:00

1:41:40

168-172 strides/min

13.20

2008 Apr 14 Monday

3.00

0:26:35

0:08:52

172-180 strides/min, Abs, Abd/Add sets, RT quad only

2008 Apr 15 Tuesday

5.40

0:41:36

0:07:42

172-180 strides/min

2008 Apr 17 Thursday

4.00

0:35:14

0:08:48

172-180 strides/min Abs, Abd/Add sets, RT quad only

2008 Apr 19 Saturday

10.50

2:05:00

0:11:54

3.4mi on hardpack, wtr breaks

22.90

10.5

2008 Apr 20 Sunday

Injured

2008 Apr 21 Monday

Injured

2008 Apr 22 Tuesday

Injured

2008 Apr 23 Wednesday

2.00

0:27:00

0:13:30

Injured Core work, stretch hip/glutes

2008 Apr 24 Thursday

Injured Core work: SuperDog & Planks

2008 Apr 25 Friday

Injured 8 miles, outdoor cycling

2008 Apr 26 Saturday

3.10

0:36:00

0:11:37

Injured - run/walk

2008 Apr 27 Sunday

3.40

0:45:20

0:13:20

Injured - HB Pier to MB Pier(3.4 mi)

8.50

2008 Apr 28 Monday

Injured - Light Hamstring, superdog, Planks, Stretch

2008 Apr 29 Tuesday

1.40

0:20:00

0:14:17

Injured - run/walk

2008 Apr 30 Wednesday

Injured 8 miles, outdoor cycling

2008 May 01 Thursday

Injured - / Core / stretch

2008 May 02 Friday

Injured - / Calf / stretch

2008 May 03 Saturday

Injured - / stretch - still Injured

2008 May 04 Sunday

0.50

0:15:00

0:30:00

Injured - / Core / stretch

1.90

2008 May 05 Monday

0.40

0:05:00

0:12:30

Injured - / stretch

2008 May 06 Tuesday

1.50

0:22:00

0:14:40

Injured - walk 0.7mi, jog 0.8mi , stretch

2008 May 07 Wednesday

3.00

0:36:00

0:12:00

Injured - walk 4.5-6mph, Core, Abd

2008 May 08 Thursday

3.00

0:36:00

0:12:00

Injured - walk / run, 4.0, 4.5, 5.5, 6mph

2008 May 09 Friday

Injured - / stretch - rehab

2008 May 10 Saturday

Injured - / stretch - rehab

2008 May 11 Sunday

3.00

0:40:00

0:13:20

Injured - run/walk - still Injured

10.90

2008 May 12 Monday

3.00

0:32:19

0:10:46

Injured - run/walk/stretch 15 mins

2008 May 13 Tuesday

Injured - /stretch - rehab

2008 May 14 Wednesday

4.00

0:33:00

0:08:15

Injured - 5min stretch after 2 mi slow run

2008 May 15 Thursday

Injured - /stretch - rehab

2008 May 16 Friday

4.50

0:46:37

0:10:22

Injured - 1mi warmup & 5 min cooldown

2008 May 17 Saturday

4.50

0:50:00

0:11:07

Injured - Q & Janneil's Paparazzi runner!

16.00

2008 May 19 Monday

5.00

0:48:00

0:09:36

1.5 mi warmup 4-6mph

2008 May 20 Tuesday

12.1mi 47mins cycling incline

2008 May 21 Wednesday

40 mins Elliptical lvl 4-10

2008 May 22 Thursday

2008 May 23 Friday

4.00

0:38:00

0:09:30

2008 May 24 Saturday

6.00

0:56:13

0:09:22

1 loop = 0.9 miles

6.0

2008 May 25 Sunday

5.67mi cycling outside

15.00

2008 May 26 Monday

6.40

1:08:53

0:10:46

6.4

2008 May 27 Tuesday

3.60

0:31:48

0:08:50

0.5 mi cool down

2008 May 28 Wednesday

7.30

1:09:02

0:09:27

7.3

2008 May 29 Thursday

mild Core & Glutes

2008 May 30 Friday

2008 May 31 Saturday

10.30

1:48:00

0:10:29

10.3

2008 Jun 01 Sunday

27.60

2008 Jun 02 Monday

5.00

0:41:00

0:08:12

1mi warm 0.25mi cool

2008 Jun 03 Tuesday

5.40

0:51:28

0:09:32

1 warm 0.25 cool, 2mi interval

2008 Jun 04 Wednesday

/ mild Core & Glutes

2008 Jun 05 Thursday

4.40

0:42:00

0:09:33

0.3 mile cool down

2008 Jun 06 Friday

2008 Jun 07 Saturday

1 hr outside cycling 10+ miles X-train & gym strength training

2008 Jun 08 Sunday

12.10

2:01:33

0:10:03

endurance last 1.7@7:25 min/mi

26.90

12.1

2008 Jun 09 Monday

2008 Jun 10 Tuesday

4.40

0:41:00

0:09:19

0.3 mile cool down

2008 Jun 11 Wednesday

5.00

0:45:00

0:09:00

0.25 mile cool down

2008 Jun 12 Thursday

x-train 30min cardio & core/legs

2008 Jun 13 Friday

2008 Jun 14 Saturday

8.90

1:27:00

0:09:47

endurance run

8.9

2008 Jun 15 Sunday

Lakers win game 5

18.30

2008 Jun 16 Monday

5.00

0:50:00

0:10:00

including .7mi warm, .3mi cool

2008 Jun 17 Tuesday

4.51

0:38:00

0:08:26

2008 Jun 18 Wednesday

x-train Planks & glutes

2008 Jun 19 Thursday

3.78

0:31:43

0:08:23

.7mi warm, .3mi cool, + Planks

2008 Jun 20 Friday

2008 Jun 21 Saturday

6.20

0:48:01

0:07:45

4th div, 31 of 127 overall

6.2

2008 Jun 22 Sunday

9.5 miles bike ride 53:42mins, rode bike to gym, core, stretch

19.49

2008 Jun 23 Monday

2008 Jun 24 Tuesday

4.00

0:35:03

0:08:46

2008 Jun 25 Wednesday

x-train hip strengthing / stretch

2008 Jun 26 Thursday

5.00

0:41:32

0:08:18

2008 Jun 27 Friday

2008 Jun 28 Saturday

8.40

1:22:37

0:09:50

endurance run

8.4

2008 Jun 29 Sunday

17.40

2008 Jun 30 Monday

7.5 miles bike ride 35:44mins rode bike to gym, core, stretch

2008 Jul 01 Tuesday

8.15 miles bike ride 34:17mins

2008 Jul 02 Wednesday

5.51

0:50:08

0:09:06

1/2 mile warmup for 8.25mins

2008 Jul 03 Thursday

4.50

0:49:00

0:10:53

.05 incline, 1mi warm, .25mi cool

2008 Jul 04 Friday

3.10

0:28:00

0:09:02

easy run

2008 Jul 05 Saturday

2008 Jul 06 Sunday

10.60

1:48:55

0:10:17

endurance run

23.71

10.6

2008 Jul 07 Monday

2008 Jul 08 Tuesday

2008 Jul 09 Wednesday

5.25

0:49:39

0:09:27

Tempo Run Dist: 5mi, inc Warm; 3mi@7:53; Cool

2008 Jul 10 Thursday

4.00

0:36:22

0:09:06

2008 Jul 11 Friday

2008 Jul 12 Saturday

Injured - sore Mid-back from work

2008 Jul 13 Sunday

4.25

0:47:22

0:11:09

x-train abs

13.50

2008 Jul 14 Monday

4.25

0:43:44

0:10:17

x-train leg press

2008 Jul 15 Tuesday

8 miles bike ride 35:00 mins

2008 Jul 16 Wednesday

8.5 miles bike ride 34:00 mins

2008 Jul 17 Thursday

6.25

0:59:43

0:09:33

Speedwk Warm; 3x1600@8:00 w/800 jogs; Cool

6.3

2008 Jul 18 Friday

2008 Jul 19 Saturday

11.13

1:51:30

0:10:01

endurance run

11.1

2008 Jul 20 Sunday

11min Planks

21.63

2008 Jul 21 Monday

2008 Jul 22 Tuesday

10.1 miles bike ride 43:00 mins

2008 Jul 23 Wednesday

5.00

0:45:49

0:09:10

Speedwk Warm; 2x1600@7:30 w/800 jogs; Cool, abs 4x25 @65lbs

2008 Jul 24 Thursday

4.00

0:39:51

0:09:58

Easy Run, Dist: 4mi @9:22, 8min Planks, Adds, Abds, Leg Press

2008 Jul 25 Friday

2008 Jul 26 Saturday

12.10

2:00:30

0:09:58

endurance run

12.1

2008 Jul 27 Sunday

21.10

2008 Jul 28 Monday

5.00

0:50:00

0:10:00

Easy Run Dist: 5mi @9:22. Adds, Abds, Leg Press, abs 4x25 @65lbs

2008 Jul 29 Tuesday

10min Planks

2008 Jul 30 Wednesday

5.00

0:44:32

0:08:54

Tempo Run Dist: 5mi, inc Warm; 3mi@7:30; Cool, abs 4x25 @65lbs

2008 Jul 31 Thursday

4.03

0:37:01

0:09:11

Easy Run, Dist: 4mi @9:26, outside asphalt/grass.

2008 Aug 01 Friday

2008 Aug 02 Saturday

11.00

1:39:00

0:09:00

endurance run

11.0

2008 Aug 03 Sunday

25.03

2008 Aug 04 Monday

4.25

0:43:20

0:10:12

Ez 1mi warm Dist: 4mi @9:13. Adds/Abds/LegPrs, abs 4x25 @65lbs

2008 Aug 05 Tuesday

2008 Aug 06 Wednesday

5.00

0:45:10

0:09:02

Tempo Dist: 5mi, inc Warm; 3mi@7:30; Cool, 9 min Planks & Back

2008 Aug 07 Thursday

4.25

0:39:00

0:09:11

Ez Run, Dist: 4mi @8:30 - 9:13, outside asphalt/grass. Leg Plyometrics.

2008 Aug 08 Friday

2008 Aug 09 Saturday

2008 Aug 10 Sunday

14.00

2:09:19

0:09:14

Endurance run, PV West Point Vicente Lighthouse to Seawolf

27.50

14.0

2008 Aug 11 Monday

2008 Aug 12 Tuesday

40min Elliptical (20min@lvl6, 20min@lvl10), 10min Planks + Superman

2008 Aug 13 Wednesday

4.31

0:39:10

0:09:05

Easy Run, Dist: 4mi @9:13, outside asphalt/grass.

2008 Aug 14 Thursday

Cross-Ramp (40min @ resis 10, ramp 6) Adds, Abs 4x25 @65lbs

2008 Aug 15 Friday

2008 Aug 16 Saturday

15.03

2:50:43

0:11:22

Endurance run, PV West Point Vicente Lighthouse and beyond

15.0

2008 Aug 17 Sunday

19.34

2008 Aug 18 Monday

5.00

0:50:00

0:10:00

Easy Run, Dist: 5mi @9:13, Abs 4x25 @65lbs, 10min Planks

2008 Aug 19 Tuesday

2008 Aug 20 Wednesday

5.00

0:44:20

0:08:52

Tempo 5mi, 3mi@7:41, Adds, Pullups, Leg Press, Abs 4x25 @65lbs

2008 Aug 21 Thursday

mild Hips, Glutes, calves

2008 Aug 22 Friday

X-Ramp (40min @ resist 10, ramp 6, 146-170 stride) Adductors 4x25 @95, Abs 4x25 @65lbs, Pull-ups, Leg Press 4X25 @ 110, side Plank lifts 3x20

2008 Aug 23 Saturday

14.50

7:25:00

0:30:41

Delicious Adventure Crew - Sequoia Nat'l Park Hiking trip

14.5

2008 Aug 24 Sunday

24.50

2008 Aug 25 Monday

2008 Aug 26 Tuesday

X-Ramp (40min @ resist 6-10, ramp 10, 146-165 stride) Adductors 4x30 @100, Abs 4x25 @65lbs, Pull-ups, side Plank lifts, lower back

2008 Aug 27 Wednesday

40min Elliptical @ lvl 10, 9min Planks

2008 Aug 28 Thursday

5.00

0:43:50

0:08:46

Tempo Dist: 5mi, inc Warm; 3mi@7:41; Cool, back & abs

2008 Aug 29 Friday

2008 Aug 30 Saturday

2008 Aug 31 Sunday

13.10

1:49:04

0:08:20

2008 Disneyland® Half Marathon
Overall Place 680 / 10849
Gender Place 544 / 4442
Division Place 103 / 749
Age Grade 54.7%
5K split    27:44       8:57 pace
10K split 53:25       8:37 pace
15K split 1:19:49    8:35 pace

18.10

13.1

136 @ 14% body fat

2008 Sep 01 Monday

2008 Sep 02 Tuesday

3.00

0:28:30

0:09:30

Easy recovery run, 15min Planks

RT foot injured

2008 Sep 03 Wednesday

Plyometrics, Hips, glutes, shoulders, pullups

RT foot injured

2008 Sep 04 Thursday

6.00

0:53:50

0:08:58

Spdwk 2mi Warm; 1mi@7:30, 1mi@7:00 w/800 jogs@9:13; 1mi Cool, 11min Planks @1:00

6.0

RT foot injured

2008 Sep 05 Friday

2008 Sep 06 Saturday

0.50

0:07:45

0:15:30

Walked 1/2mi, X-Ramp (40min @ resist 10, ramp 10, 146-165 stride) Adductors 4x15 @86 LBS, Leg Press 7x25 @110 LBS, Abs 4x25 @65lbs, 17 Pull-ups, 16min Planks @ 1:10

RT foot injured

2008 Sep 07 Sunday

9.50

2008 Sep 08 Monday

5.00

0:44:45

0:08:57

Easy run 5mi @9:13, mild lower back & side Plank lifts

RT foot injured

2008 Sep 09 Tuesday

Hips/Glutes & 10½ min Planks @ 1:10

RT foot injured

2008 Sep 10 Wednesday

30min x-ramp (ramp 10-13, resist 10), Adductors 5x20 @110 LBS, Leg Press 4x20 @ 110, Abs 4x25 @65, 17 pull-ups

RT foot injured

2008 Sep 11 Thursday

5.00

0:42:00

0:08:24

spdwk 5mi @6:30-9:30, hips, glutes, back, side Plank lifts, shoulders

RT foot injured

2008 Sep 12 Friday

2008 Sep 13 Saturday

16.01

2:35:16

0:09:42

Redondo Bch to Dockweiler Bch & back, 2 bio breaks & plenty water brks

16.0

RT foot injured

2008 Sep 14 Sunday

26.01

2008 Sep 15 Monday

30min x-ramp (ramp 10, resist 10), Leg Press 5x20 @ 110, 8:10min Planks, 7@1:10, 17 pull-ups (5:55am - 6:55am)

RT foot injured

2008 Sep 16 Tuesday

35min x-ramp (ramp 10, resist 10), Adductors 4x25@95LBS & 1x25@125LBS, Abs 5x25 @65lbs, 17 Pull-ups (5:57am-6:57am)

RT foot injured

2008 Sep 17 Wednesday

40min x-ramp (ramp 10, resist 10, 2min@ramp20),
Planks/Side Planks, 3@1:30, 6@1:10 (11½mins)

RT foot injured

2008 Sep 18 Thursday

2008 Sep 19 Friday

2008 Sep 20 Saturday

16.00

2:37:16

0:09:50

Hermosa Bch to Playa Del Rey & back

16.0

RT foot injured

2008 Sep 21 Sunday

16.00

2008 Sep 22 Monday

40min x-ramp (ramp 10, resist 10), Adductors 4x25@100LBS & 1x25@115LBS, Leg Press Right leg only 4x25@50 & both legs 1x25@110, Planks/Side Planks, 4@1:30, 2@1:10, 3@1:00 (11:20min), 20 close arm pull-ups

RT foot injured

2008 Sep 23 Tuesday

5.50

0:54:45

0:09:57

Easy run, including 5min walk. Abs 4x25@70LBS, Pull-ups 2x8 wide arm, 1x8 close arm

RT foot injured

2008 Sep 24 Wednesday

2008 Sep 25 Thursday

5.50

0:53:16

0:09:41

Adductors 6x25@115LBS, Leg Press Right leg only 3x25@50+70 & both legs 2x25@130, Planks/Side Planks, 3@1:30, 6@1:10+20(11:40min)

RT foot injured

2008 Sep 26 Friday

3.50

0:32:35

0:09:19

easy run, Shoulders 5x10@10LBS

RT foot injured

2008 Sep 27 Saturday

2008 Sep 28 Sunday

8.80

3:54:40

0:26:40

San Gorgonio Wilderness, San Bernardino National Forest

23.30

8.8

RT foot injured

2008 Sep 29 Monday

4.25

0:35:43

0:08:24

easy run, Torrance Blvd

RT foot injured

2008 Sep 30 Tuesday

2008 Oct 01 Wednesday

4.50

0:41:38

0:09:15

Mild Speedwork, 2mi Warm; 1mi@7:00, ½mi@6.40 w/800 jogs, ½mi Cool, Pull-ups 10x2, Leg Press 30x4 @ 110LBS 1set@135LBS, Adductors 4x30@115LBS & 1x25@145LBS, Abs 5x25 @70LBS

RT foot injured

2008 Oct 02 Thursday

2008 Oct 03 Friday

x-ramp 35mins(ramp 10, resist 10, stride 155-190), Planks 6@1:30 (9min)

RT foot injured

2008 Oct 04 Saturday

Bike to 24HR fitness and back, Abs 5x25 @70LBS

RT foot injured

2008 Oct 05 Sunday

8.75

2008 Oct 06 Monday

20min Elliptical @lvl 10, 20min Stairs 6min @11, 14min @10, pull-ups 19

RT foot injured

2008 Oct 07 Tuesday

35min x-ramp @lvl 9, resistance 10. Planks 6@1:30, pull-ups 19

RT foot injured

2008 Oct 08 Wednesday

16min Stairs @Level 11, 14min Stairs @Level 10, Adductors 4x25@110LBS, Abductors 2x25@80, 1x25@70, 1x25@60

RT foot injured

2008 Oct 09 Thursday

2008 Oct 10 Friday

2008 Oct 11 Saturday

2.10

0:24:30

0:11:40

Walk 1/2mi, run 1.5mi to bikecology, rode bike back home approx 2mi.

RT foot injured

2008 Oct 12 Sunday

2.10

2008 Oct 13 Monday

4.25

0:41:58

0:09:52

Mild Intervals. Adductors 4x30@90-110LBS, Abductors 2x25@60, 1x25@70, 1x25@80, 20 Pull-ups, Abs 2x25@70LBS 2x30@70, Planks 6@1:20ea (8min)

RT foot injured

2008 Oct 14 Tuesday

5.00

0:46:06

0:09:13

Mild Temp@8:30-7:30, including Warm & Cool time. 10 full pull-ups

RT foot injured

2008 Oct 15 Wednesday

10min x-ramp@10, resist@10, Stairs 30 mins@10 (89 steps/min)

RT foot injured

2008 Oct 16 Thursday

30min x-ramp@9, resist@10/17min, resist@11/13min, Adductors 2x25@100, Abductors 5x25@50-70LBS, Planks 9@1:30ea (13:30min), Abs 4x25@70LBS

RT foot injured

2008 Oct 17 Friday

2008 Oct 18 Saturday

6.40

0:56:32

0:08:50

Speedwk Warm; 3x1600@8:00,7:30+6:30 w/800 jogs; Cool, Abs 5x25 @70lbs, Adductors 3x25@60LBS and 1x25@70LBS, 20 Pull-ups

6.4

RT foot injured

2008 Oct 19 Sunday

26.50mi bike ride - Hermosa to Culver City loop. Time: 02:22:39

15.65

RT foot injured

2008 Oct 20 Monday

2008 Oct 21 Tuesday

4.56

0:43:56

0:09:38

5min warm, 1mi@10:00, 1min stretch, 1mi@9:13, 1mi@8:00, .25mi@7:03, .25mi@7:34, .50mi@8:00, 2min cool. Planks 6@1:30ea (9:00min), Adductors 2x25@60LBS, 2x30@70LBS, 5:30pm 30min Core@HFCU

RT foot injured

2008 Oct 22 Wednesday

4.34

0:38:11

0:08:48

4mi on Asphalt/cement - Torrance Blvd

RT foot injured

2008 Oct 23 Thursday

40min x-ramp@9, resist@10, Adductors 2x25@60LBS, 2x25@70, Shoulders 4x15@30, 15 Pull-ups

RT foot injured

2008 Oct 24 Friday

RT foot injured

2008 Oct 25 Saturday

2.04

0:16:52

0:08:16

4mi bike loop to Bikecology, 2mi run while waiting.

RT foot injured

2008 Oct 26 Sunday

25mi bike ride - Rat Beach to Bridge. Time 01:45:00

10.94

RT foot injured

2008 Oct 27 Monday

4.00

0:38:54

0:09:43

5min walk, approx 4 miles run. Abs 5x25@70LBS, Adductors 5x30@60LBS, Shoulders 4x15@30

RT foot injured

2008 Oct 28 Tuesday

2.28

0:20:27

0:08:58

2min walk, 2mi asphalt forefoot run, 5:30pm 30min Core@HFCU, 3x8 pull-ups

Start forefoot runing

2008 Oct 29 Wednesday

RT foot injured

2008 Oct 30 Thursday

3.50

0:33:28

0:09:34

5min walk, 3mi@6, 7, 8, 8.5 forefoot run Adductors 7x30@70.

RT foot injured

2008 Oct 31 Friday

1.50

0:13:15

0:08:50

Stairmaster Intervals 10min@LvL10, 10min@LvL11, 1.5mi forefoot run

RT foot injured

2008 Nov 01 Saturday

RT foot injured

2008 Nov 02 Sunday

8.15

1:27:00

0:10:40

Malaga Cove training run with DAC, 8mi forefoot run

19.43

8.2

RT foot injured

2008 Nov 03 Monday

2008 Nov 04 Tuesday

1.25

0:10:00

0:08:00

30min interval stairs @ LvL 12, 1mi run, Adductors 7x30@70LBS, pull-ups 3x8 and 1x5, Abs 4x25@70LBS

RT foot injured

2008 Nov 05 Wednesday

5.00

0:41:48

0:08:22

5min walk, 5mi Speedwork, 3x1600@7:03, 7:30, 8:00, w/½ mi jogs. 5mi forefoot run

RT foot injured

2008 Nov 06 Thursday

20min jump rope, Planks 6@1:30ea (9mins)

RT foot injured

2008 Nov 07 Friday

2008 Nov 08 Saturday

2008 Nov 09 Sunday

10.46

1:55:09

0:11:01

Malaga Cove training run with DAC

16.71

10.5

RT foot injured

2008 Nov 10 Monday

2008 Nov 11 Tuesday

2008 Nov 12 Wednesday

5.15

0:45:00

0:08:44

Tempo Run Dist: 5mi, inc Warm; 3mi@8:00min Cool. Mild core work, 18 pull-ups

RT foot injured

2008 Nov 13 Thursday

2008 Nov 14 Friday

5.15

0:46:07

0:08:57

Tempo Run Dist 5mi, random 10min - 6:30min/mi, 2min cool. Abs 5x25@70LBS, pull-ups 2x8

RT foot injured

2008 Nov 15 Saturday

2008 Nov 16 Sunday

12.55

2:12:10

0:10:32

Malaga Cove to Manhattan bch loop training run with DAC

22.85

12.6

RT foot injured

2008 Nov 17 Monday

2008 Nov 18 Tuesday

1.00

0:06:55

33min Interval Stairs LvL 12, Pull-ups 3x8, Adductors 4x30@70LBS, 1mi@8.5-9.0mph. 5:30pm 30min Core@HFCU, pull-ups 3x8

RT foot injured

2008 Nov 19 Wednesday

5.00

0:42:00

0:08:24

Tempo Run Dist 5mi, warm, 3@8:00, cool, Incline 1% forefoot strike

RT foot injured

2008 Nov 20 Thursday

4.00

0:35:45

0:08:56

Easy run, Incline 1% - Forefoot strike. Pull-ups 4x8

2008 Nov 21 Friday

2008 Nov 22 Saturday

2008 Nov 23 Sunday

15.25

2:30:47

0:09:53

Malaga Cove training run with DAC

25.25

15.3

RT foot injured

2008 Nov 24 Monday

RT foot injured

2008 Nov 25 Tuesday

6.00

0:51:30

0:08:35

Speedwork, 1% Incline, 2mi@9:22, 1mi@6:30, 1mi@8:30, 2mi interval 9:22 - 8:00, 5min walk. Pullups 4x8, Planks 3x1:30ea, Abs 5x25@70LBS, Adductors 5x20@60.

6.0

RT foot injured

2008 Nov 26 Wednesday

2008 Nov 27 Thursday

6.20

0:54:50

0:08:51

Turkey Trot - Torrance, CA (Ran course twice)

6.2

RT foot injured

2008 Nov 28 Friday

2008 Nov 29 Saturday

2008 Nov 30 Sunday

6.20

1:00:00

0:09:41

Bike outside 6.8mi then Malaga Cove training run with DAC

18.40

6.2

RT foot injured

2008 Dec 01 Monday

2008 Dec 02 Tuesday

Plyometrics/jump rope, core work

RT foot injured

2008 Dec 03 Wednesday

5.00

0:42:00

0:08:24

Tempo Run Dist 5mi, warm, 3@7:53, cool, 1mi Incline 1%, 4x8 pullups, Abs 5x25@70LBS, Adductors 4x50@70LBS

RT foot injured

2008 Dec 04 Thursday

3.00

0:24:00

0:08:00

Easy run, 5min walk, 2mi@9:22, speedwork last 2 miles ½ mi intervals@6:39 - 9:22, .25mi cooldown

RT foot injured

2008 Dec 05 Friday

2008 Dec 06 Saturday

2008 Dec 07 Sunday

13.10

1:41:34

0:07:45

2008 CityofAngels Half Marathon
Overall:       399 out of 6210
Men:            349 out of 3154
M 35-39:      44 out of 272
Age/Grade: 58.76% Place: 873
Finish:          1:41:34 Pace: 7:45
Tag Time:     1:41:34
Gun Time:    1:42:55

21.10

13.1

RT foot improving

135 @ 13% body fat

2008 Dec 08 Monday

2008 Dec 09 Tuesday

2008 Dec 10 Wednesday

4.00

0:35:00

0:08:45

2mi speedwork intervlas 9:05 - 7:30. Adductors 4x25@60, 5x8 pullups, Abs 5x30@70LBS, .

2008 Dec 11 Thursday

2008 Dec 12 Friday

2008 Dec 13 Saturday

2.30

0:20:00

0:08:42

2.3miles @1+2% incline, 45min Stairmaster 6min intervals @ 80/100 steps/min, 9min Planks@1:30ea + additional core workout.

2008 Dec 14 Sunday

6.00

2:30:00

0:25:00

6mi hike through Angeles National Forest with DAC

12.30

6.0

2008 Dec 15 Monday

4.00

0:35:25

0:08:51

Easy 4mi, 1% incline

2008 Dec 16 Tuesday

2008 Dec 17 Wednesday

5.00

0:40:19

0:08:04

5min walk, Tempo run, 1% incline, warm, 3@7:30, cool, ½ mi no incline. Adductors 4x25@60Lbs, 5x8 pull-ups, Abs 5x25@70

2008 Dec 18 Thursday

4.00

0:35:22

0:08:50

Easy 4mi, 1% incline

2008 Dec 19 Friday

2008 Dec 20 Saturday

2008 Dec 21 Sunday

12.00

1:48:00

0:09:00

12mi 1% incline, 6@9:05, 6@8:57, 20 pullups, 8 pullups, Abs 4x25@70

25.00

12.0

2008 Dec 22 Monday

2008 Dec 23 Tuesday

3.36

0:30:00

0:08:56

easy run, 5min warm & cool, 2@9:05, 1@8:36, 1% incline

2008 Dec 24 Wednesday

5.00

0:40:42

0:08:08

Speedwork, 1% Incline, warmi, 3mi@7:03 w/800 ½ mile jogs, cool. Pullups 5x8.

2008 Dec 25 Thursday

2008 Dec 26 Friday

5.00

0:44:10

0:08:50

easy run, incremental incline 0.5, 1, 2 w/speed 6.6 to 9. Abs 5x25@70LBS, Adductors 4x30@60LBS

2008 Dec 27 Saturday

2008 Dec 28 Sunday

7.00

1:18:40

0:11:14

Malaga Cove endurance run

20.36

7.0

2008 Dec 29 Monday

Caught a cold :(

2008 Dec 30 Tuesday

Caught a cold :(

2008 Dec 31 Wednesday

5.00

0:40:44

0:08:09

Tempo Run Dist 5mi, warm, 3@7:35, cool, 1mi Incline 0.5%, 5x8 pullups, Planks 9mins w/obliques Adductors 4x30@75LBS