Ave. RHR
2007 miles	562.0	60 - 65		2010 Snowboarding Trips :	9	January	58.12	July	164.92
2008 miles	1005.0	56				February	84.33	August	149.51
2009 miles	1026.5	53		Asics Hyperspeed4™ :	4.0	March	91.90	September	120.40
2010 miles	1229.0	49				April	34.85	October	128.85
				Vibram Bikila :	112.3	May	107.71	November	112.24
Most miles/week	47.00	PR's				June	98.60	December	77.56
Longest run	26.54	Races		Vibram KSO Trek :	76.76
		0:27:00		Emil's TRAINING LOG 2010
Date	Distance	Time	Pace	Comments	Mi/Wk	LongRuns	Hrs/Wk
Jan 01 Friday	5.10	0:43:00	0:08:26	1 @9:13 w/1% incline 1 @8:00 w/1% incline 1 @8:00 w/1% incline 1 @8:00 w/1% incline 0.25 @7:30 w/1% incline 0.75 @8:00 w/1% incline 3x10 Pull-ups
Jan 02 Saturday	5.00	0:42:28	0:08:30	1 @9:13 w/1% incline 1 @8:34 w/1% incline 1 @8:00 w/1% incline 1 @7:30 1 @9:13 w/1% incline 4x15 L/R single Leg Bridges 1x2min Plank, 1x20 L/R Side Plank lifts w/oblique crunches
Jan 03 Sunday					13.20		1:52:28
Jan 04 Monday				Ear infection and cold finally gone :)
Jan 05 Tuesday	5.10	0:42:55	0:08:25	Outdoor run 4x15 L/R single Leg Bridges
Jan 06 Wednesday	4.10	0:35:00	0:08:32	Outdoor run 2x100 Bicycle crunches 3x10 Pullups
Jan 07 Thursday	3.30	0:26:37	0:08:04	Outdoor run
Jan 08 Friday				Hip-flexor + Abductors w/5 LBS ankle weights - left sacrum/lumbar injury
Jan 09 Saturday				left left sacrum injury, unable to run.
Jan 10 Sunday				left left sacrum injury, unable to run.	12.50		1:44:32
Jan 11 Monday				Dr. confirmed it's muscular. Rest & glute / hip exercises. No improvement 3x15 L/R Bird Dog 3x15 L/R single leg bridges 3x15 L/R Clams (Abductors)
Jan 12 Tuesday				left left sacrum injury, only small pain improvement. 3x15 L/R Bird Dog 3x15 L/R single leg bridges 3x15 L/R Clams (Abductors)
Jan 13 Wednesday				Dr. confirmed it's muscular.  Rest & glute / hip exercises. slightly better today, but injury still present 3x15 L/R Bird Dog 3x15 L/R single leg bridges 4x15 L/R Clams (Abductors)
Jan 14 Thursday				left sacrum injury still present 3x15 L/R Bird Dog 3x15 L/R single leg bridges 4x15 L/R Clams (Abductors)
Jan 15 Friday				noticably better today, but injury still present (8 days off running) 3x15 L/R Bird Dog 3x15 L/R single leg bridges 3x20 L/R Clams (Abductors)
Jan 16 Saturday	3.00	0:26:50	0:08:57	left sacrum injury still present 15min cross-ramp, 10 incline, 10 resistance. 2 @9:05 w/1% incline 1 @8:34 w/1% incline 3x10 Pull-ups
Jan 17 Sunday	4.00	0:35:13	0:08:48	left sacrum injury still present · 5min warmup walk & cool down walk · 2 @9:05 w/1% incline · 2 @8:34 w/1% incline   3x25 @70 lbs - Abs machine	7.00		1:02:03
Jan 18 Monday				left sacrum injury still present 3x15 L/R Bird Dog 3x15 L/R single leg bridges 3x20 L/R Clams (Abductors)
Jan 19 Tuesday	4.00	0:34:40	0:08:40	left sacrum injury still present 1 @9:05 w/1% incline 2 @8:34 w/1% incline 1 @8:00 w/1% incline 3x25 @70 lbs - Abs machine 3x10 Pull-ups
Jan 20 Wednesday	4.00	0:34:44	0:08:41	left sacrum injury still present Outdoor run 3x15 L/R single leg bridges 3x20 Clams (Abductors)
Jan 21 Thursday	3.00	0:25:45	0:08:35	left sacrum injury still present · 1 @9:05 w/1% incline · 1 @8:34 w/1% incline · 1 @8:00 w/1% incline
Jan 22 Friday				left sacrum injury still present 3x15 L/R single leg bridges 3x20 Clams (Abductors)
Jan 23 Saturday	10.00	1:24:35	0:08:28	Outdoor beach run, left sacrum injury still present 3x30sec sprints @6:15 during 10 C killer stairs: • 1x72 double step walk • 1x72 double step run • 1x72 double step plyometric jumps		10.0
Jan 24 Sunday					21.00		2:59:44
Jan 25 Monday				left sacrum injury still present 3x20 L/R single leg bridges 3x20 Clams (Abductors)
Jan 26 Tuesday	4.17	0:34:45	0:08:20	left sacrum injury almost gone.  NEW INJURY: Mid back muscle injury, triggered when getting out of shower.
Jan 27 Wednesday				Mid back feels worse today.  Left work to see Dr. today for therapy and back adjustments.  Left work for Dr. Appt.
Jan 28 Thursday				Mid back - off work today for rest
Jan 29 Friday				Mid back - off work today for rest
Jan 30 Saturday				Mid back, noticable improvement today 30min "Elliptical", LvL 10, Resistance 10, cadence between 160-190 3x10 Pull-ups 3x25 @70 Lbs Abs crunch machine
Jan 31 Sunday	0.25	0:02:30	0:10:00	Mid back injury 15min Bike LvL 10, cadence 165-185 15min Cross-ramp LvL 10, Resistance LvL 10 0.25 @10 w/1% incline	4.42		0:37:15
Feb 01 Monday				Mid back injury 3x15 L/R single leg bridges 3x20 L/R Clams (Abductors) Per Dr's recommendation:  Cat/Camel exercise throughout the day
Feb 02 Tuesday				Mid back injury 3x15 L/R single leg bridges 3x20, 1x25 L/R Clams (Abductors) 1x100 sec Planks & L/R side planks 3x10 Pull-ups
Feb 03 Wednesday	1.00	0:09:05	0:09:05	Mid back injury - very noticable improvement 20min "Elliptical", Level 10, resist LvL 10 1mi @9:05 (1% incline) 1x100 sec Planks & L/R side planks
Feb 04 Thursday	3.95	0:35:00	0:08:52	Mid back much better Treadmill run
Feb 05 Friday	3.00	0:25:55	0:08:38	Treadmill run 1x100 sec Planks & L/R side planks
Feb 06 Saturday
Feb 07 Sunday	13.51	2:10:25	0:09:39	Surf City Half-Marathon, training run with Jerry	21.46	13.5	3:20:25
Feb 08 Monday				30min "Elliptical", Level 10, resist LvL 10 3x10 Pull-ups 1x100 sec Planks & L/R side planks
Feb 09 Tuesday				4x20 Clams (Abductors) 4x15 L/R single Leg Bridges
Feb 10 Wednesday	5.00	0:43:52	0:08:46	· 1 @9:05 w/1% incline · 3 @8:34 w/1% incline · 1 @9:05 w/1% incline   3x25 @70LBS Abs crunch machine
Feb 11 Thursday	3.00	0:26:25	0:08:48	Treadmill run 3x10 Pull-ups
Feb 12 Friday
Feb 13 Saturday	16.20	2:38:00	0:09:45	Beach Strand Run with Jerry 2x30sec strides @5:35		16.2
Feb 14 Sunday				3x15 L/R single leg bridges 3x15 L/R Clams (Abductors)	24.20		3:48:17
Feb 15 Monday	4.00	0:34:40	0:08:40	Outdoor run 3x10 Pull-ups 1x100 sec Planks & L/R side planks
Feb 16 Tuesday
Feb 17 Wednesday	5.00	0:42:15	0:08:27	Treadmill speedwork @ 1% incline · 1 @9:05  · 1 @7:30   · ½ @9:05    · 1 @7:30     · ½ @9:05      · 1 @9:05 1x100 sec Planks & L/R side planks
Feb 18 Thursday				Abs/Crunches 6x130 Jump Rope 3x10 Pull-ups 3x15 L/R single leg bridges 3x15 L/R Clams (Abductors)
Feb 19 Friday				25min "Elliptical", Level 10, resist LvL 10 (cadence 150-180) 3x25 @70LBS Abs crunch machine
Feb 20 Saturday	18.07	2:36:53	0:08:41	Beach Strand Run 1x30sec stride @6:30 during mil 18, fast finish.		18.1
Feb 21 Sunday					27.07		3:53:48
Feb 22 Monday	3.00	0:25:39	0:08:33	Treadmill run @ 1% incline · 1 @9:05 · 1 @8:34 · 1 @8:00   1x100 sec Planks & L/R side planks
Feb 23 Tuesday				3x130 Jump Rope 3x10 Pull-ups 3x15 L/R single leg bridges 3x15 L/R Clams (Abductors)
Feb 24 Wednesday
Feb 25 Thursday	3.10	0:27:40	0:08:55	Outdoor run
Feb 26 Friday				All day Snowboarding trip with QueAnh, 8 lifts
Feb 27 Saturday				Very sore arms, neck, and sacrum / tailbone today from a couple nasty falls yesterday - also had a full day @ work today :(
Feb 28 Sunday	5.50	0:46:15	0:08:25	Treadmill progressive run @ 1% incline · 1 @8:57, after 5min in sauna + 5min warm up walk  · 2 miles @8:34   · 1 @8:00    · 1 @7:30     · ½ @8:57, 8min cool down walk 3x25 @70LBS Abs crunch machine	11.60		1:39:34
Mar 01 Monday
Mar 02 Tuesday				1x100 sec Planks & L/R side planks
Mar 03 Wednesday	5.50	0:46:04	0:08:23	Treadmill Speedwork run @ 1% incline · 1 @9:05 after 5min warm up walk  · 1 @7:47 + ½ @9:05   · 1 @7:47 + ½ @9:05    · 1 @7:47 + ½ @9:05
Mar 04 Thursday	3.10	0:29:00	0:09:21	Outdoor recovery run (Sacrum still a little sore) 3x15 L/R single leg bridges 3x15 L/R Clams (Abductors)
Mar 05 Friday				1x100 sec Planks & L/R side planks
Mar 06 Saturday	21.10	3:10:50	0:09:03	Beach endurance run · 10 split: 1:30:45  (9:05 pace)  · 13.1 split:  1:58:04 (9:01 pace)   · 20 split::  3:00:33 (9:02 pace)    · 21 split::  3:16 (9:03 pace)		21.1
Mar 07 Sunday					29.70		4:25:54
Mar 08 Monday				28min "Elliptical", LvL 10, resist LvL 10 (cadence 150-180) 3x10 Pull-ups 1x100 sec Planks & L/R side planks
Mar 09 Tuesday				4x25 wall Squats w/yoga ball 3x15 L/R single leg bridges 3x15 L/R Clams (Abductors)
Mar 10 Wednesday	5.50	0:44:39	0:08:07	Treadmill Speedwork run @ 1% incline · 1 @9:05 after 5min warm up walk  · 1 @7:30 + ½ @9:05   · 1 @7:30 + ½ @9:05    · 1 @7:00 + ½ @9:05
Mar 11 Thursday	3.00	0:26:35	0:08:52	Treadmill Recovery run · 1 @9:05 @1% incline, after 5min warm up walk  · 1 @8:49 @1% incline   · ½ @8:30 @1% incline    · ¼ @8:30 @2% incline     · ¼ @8:30 @4% incline 1x100 sec Planks & L/R side planks 3x10 Pull-ups
Mar 12 Friday				3x15 L/R single leg bridges 4x15 L/R Clams (Abductors)
Mar 13 Saturday	11.74	2:21:41	0:12:04	Beach run / Walk - Jerry had Left knee pain, we walked about 4 miles.		11.7
Mar 14 Sunday					20.24		3:32:55
Mar 15 Monday				3x15 L/R single leg bridges 3x15 L/R Clams (Abductors) 1x100 sec Planks & L/R side planks
Mar 16 Tuesday	3.00	0:26:00	0:08:40	Treadmill Recovery run @ 1% incline · 1 @9:05, after 5min warm up walk  · 1.5 miles @8:34    · ½ @8:00 4x25 @70LBS Abs crunch machine
Mar 17 Wednesday				3x20 L/R single leg bridges 3x20 L/R Clams (Abductors)
Mar 18 Thursday	4.50	0:36:07	0:08:02	Treadmill Tempo run @ 1% incline · 1 @9:05 after 5min warm up walk  · 3 miles @7:30   · ½ @9:05
Mar 19 Friday
Mar 20 Saturday
Mar 21 Sunday	26.46	4:00:46	0:09:06	25th Los Angeles Marathon 2010: Chip Time 04:00:46 Overall Place 2680 / 22548 Gender Place 2108 / 13345 Division Place 346 / 1775 Age Grade 52.1% Pace 9:11.1 · 5K (3.1mi) 0:25:58 @8:23 pace  · 10K (6.2mi) 0:53:23 @8:37 pace   · 15K (9.3mi) 1:20  @8:39 pace    · 20K (12.4mi) 1:46:56 @8:37 pace     · 25K (15.5mi) 2:13:57 @8:39 pace      · 30K (18.6mi) 2:42:58 @8:46 pace       · 35K (21.7mi) 3:15:17 @9:00 pace (Bad Quad & Halmstring cramps)        · 40K (24.8mi) 3:47:59 @9:12 pace	33.96	26.5	5:02:53
Mar 22 Monday				Recovery - foam roller, rest.  Quads are trashed.
Mar 23 Tuesday				Recovery - Sauna 10 mins, Jacuzzi 20 mins.  Quads & RT Calf sore.
Mar 24 Wednesday				Recovery - Quads still sore, but I can handle stairs better today.
Mar 25 Thursday				1x2min Plank, 1x100 sec L/R side planks, Quads still sore
Mar 26 Friday	1.00	0:09:05	0:09:05	Treadmill Recovery run - Hamstrings still very tight, walk downstairs np. · 1 @9:05 @1% incline, after 5min walk (very tight Hamstrings)   · 4x25 @70LBS Abs crunch machine    · 1x100 sec Planks & L/R side planks
Mar 27 Saturday				Snowboarding trip to Mt Baldy with Queanh, Veronica and Tash, 5 lifts
Mar 28 Sunday					1.00		0:09:05
Mar 29 Monday	3.00	0:25:39	0:08:33	Treadmill run @ 1% incline · 1 @9:05 after 5min warm up walk  · 1 @8:34   · 1 @8:00 3x10 Pull-ups
Mar 30 Tuesday				3x15 L/R single leg bridges 3x15 L/R Clams (Abductors) 1x2 minute Plank & 1x100 sec Planks & L/R side planks
Mar 31 Wednesday	4.00	0:34:42	0:08:41	Outdoor run
Apr 01 Thursday
Apr 02 Friday	3.00	0:25:45	0:08:35	Outdoor run. 1x2 minute Plank and 1x100sec L/R side planks
Apr 03 Saturday				SnowValleySnowboarding w/Queanh, 6 lifts, 3 beginner, 3 Intermediate
Apr 04 Sunday					10.00		1:26:06
Apr 05 Monday				3x20 L/R single leg bridges 3x15 L/R Clams (Abductors) 4x130 Jump Rope
Apr 06 Tuesday	3.10	0:25:45	0:08:18	Outdoor run.
Apr 07 Wednesday	4.50	0:36:42	0:08:09	Treadmill speedwork @ 1% incline · 1 @9:05  · 1 @7:00   · ½ @9:05    · 1 @7:00     · 1 @9:05 3x10 Pull-ups
Apr 08 Thursday
Apr 09 Friday				3x15 L/R single leg bridges 3x20 L/R Clams (Abductors) 4x20 wall Squats w/yoga ball
Apr 10 Saturday				SnowValleySnowboarding w/Queanh, 11 lifts, (1)Cyote Flats, (7)Eagle Flats, (1)The Edge Intermediate, (2)The Edge Freestyle. New Trick: Backside 180's, QueAnh learned to Carve Toeside!
Apr 11 Sunday					7.60		1:02:27
Apr 12 Monday	1.00	0:09:05	0:09:05	1x2 minute Plank and 1x100sec L/R side planks 2x130 Jump Rope
Apr 13 Tuesday	4.00	0:33:01	0:08:15	Outdoor run.
Apr 14 Wednesday	5.00	0:41:14	0:08:15	Treadmill speedwork @ 1% incline · 1 @9:05  · 1 @7:00   · ½ @9:05    · 1 @7:00     · 1.5 miles @9:05 4x25 @70LBS Abs crunch machine
Apr 15 Thursday
Apr 16 Friday	3.00	0:26:00	0:08:40	Outdoor run
Apr 17 Saturday				SnowValley Snowboarding w/manick & vHouse 9 lifts, Worst fall I've had; hit my head pretty hard too, and hsome scars on my nose/face.  Injured my left thumb and also might hfractured right ribs. Deep breaths, coughing, sneezing and blowing nose causes pain in ribs.
Apr 18 Sunday				Went to the first LAKERS playoff game with Qcuddles.	13.00		1:49:20
Apr 19 Monday				X-rays came out normal. Switched back to Ibuprofen, Methylprednisolone (steroid) didn't help at all.  Rib/chest pain when coughing/sneezing/blowing nose.
Apr 20 Tuesday	4.00	0:37:00	0:09:15	Outdoor run, harder to breath, lungs not working normally.
Apr 21 Wednesday				3x20 L/R single leg bridges 4x20 L/R Clams (Abductors) 1x2min Plank
Apr 22 Thursday
Apr 23 Friday				Snowboarding all day w/the campaign in Mammoth, CA - Still injured from last week, rib/chest pain when coughing/sneezing/blowing nose.  On Ibuprofen every 7-8 hrs
Apr 24 Saturday				Snowboarding all day w/the campaign in Mammoth, CA - Still injured from last week, rib/chest pain when coughing/sneezing/blowing nose.  On Ibuprofen every 7-8 hrs
Apr 25 Sunday				Still injured, feels internal or muscular right side, hard to use right lung.	4.00		0:37:00
Apr 26 Monday				Still injured, feels internal or muscular right side, hard to use right lung.
Apr 27 Tuesday	3.25	0:29:00	0:08:55	Outdoor run, still injured.  Difficult to expand lungs while running. 1x2min Plank, 1x1min Side Planks
Apr 28 Wednesday	4.00	0:35:00	0:08:45	Outdoor run, still injured. Suspect torn muscle or ligament in rib cage.
Apr 29 Thursday
Apr 30 Friday				4x20 L/R Clams (Abductors), rib cage still injured
May 01 Saturday	8.00	1:10:00	0:08:45	Beach strand run with Queanh. C killer stairs - 1x72 double step run		8.0
May 02 Sunday					15.25		2:14:00
May 03 Monday				1x2min Plank, 1x1:40min Side Planks
May 04 Tuesday	4.00	0:34:00	0:08:30	Outdoor run.
May 05 Wednesday	5.00	0:42:00	0:08:24	Outdoor run 6x30 sec sprints approx 5:30-6:20 pace 1x2min Plank, 1x1:40min Side Planks
May 06 Thursday
May 07 Friday	3.10	0:27:05	0:08:44	Outdoor run 3x15 L/R single leg bridges 3x20 L/R Clams (Abductors) 1x2min Plank & 1x20 L/R side planks lifts with Oblique crunches
May 08 Saturday	11.20	1:36:22	0:08:36	Beach strand run (Hermosa - End of Redondo - Manhattan - Hermosa) 6 x 30sec to 1min fartlek sprints between 5:50-7:00 pace 1 x 72 double step run on Avenue C killer stairs		11.2
May 09 Sunday				Outdoor run 3x15 L/R single leg bridges 3x20 L/R Clams (Abductors) 1 x 3 minute Plank, 1 x 100 second L/R Side Planks	23.30		3:19:27
May 10 Monday
May 11 Tuesday
May 12 Wednesday	4.00	0:34:20	0:08:35	Outdoor run 3x15 L/R single leg bridges 3x20 L/R Clams (Abductors) 3x5 Chin-ups 1 x 3 minute Plank, 1 x 100 second L/R Side Planks
May 13 Thursday	4.00	0:34:08	0:08:32	Outdoor run 3x15 L/R single leg bridges 3x20 L/R Clams (Abductors) 1 x 3 minute Plank, 1 x 100 second L/R Side Planks
May 14 Friday	3.00	0:27:09	0:09:03	Outdoor recovery run 4x30 Wall Squats with Yoga Ball 4x20 L/R Clams (Abductors) 1x20 Swiss-ball hip extension and leg curl
May 15 Saturday	13.10	1:54:31	0:08:45	Beach strand run 6 x 30sec to 1min fartlek sprints between 5:50-7:00 pace 1 x 72 double step run on Avenue C killer stairs		13.1
May 16 Sunday				8x12 shoulders 3x10 chin-ups 2 x 1 minute Plank & Side Planks	24.10		3:30:08
May 17 Monday	5.61	0:49:04	0:08:45	Outdoor run.  4.11mi in 34:30 @8:24 pace. 1.5mi in 14:34 @ 9:43 pace. (ran back ¾ to find my keys which fell out of my pocket during the run) 5x20 L/R single leg bridges
May 18 Tuesday				3x20 shoulders (ribcage injury still noticable) 3x15 warmup then 2x50 L/R Clams (Abductors) 4x30 Wall Squats with Yoga Ball
May 19 Wednesday	6.20	0:52:50	0:08:31	Outdoor run 6 x 30 sec and 2 x 1 minute fartleks @ 6:00-7:00 pace 1x2min Plank & 1x20 L/R side planks lifts with Oblique crunches		6.2
May 20 Thursday				3x50 L/R Clams & w/straight leg (Abductors)
May 21 Friday				3x15 shoulders 3x50 Wall squats w/yoga ball 1 x 2 minute Plank & 1 x 1:40 sec L/R Side Planks
May 22 Saturday	14.00	2:02:00	0:08:43	Beach strand run with Queanh & Jessica 5K:  0:27:24 @ 8:50 pace 10K: 0:54:18 @ 8:45 pace 6.91mi: 1:00:37 @ 8:46 pace 13.1mi: 1:54:55 @ 8:46 pace 14mi 2:02:16 @ 8:44 pace (final @7:20 pace)		14.0
May 23 Sunday					25.81		3:43:54
May 24 Monday				4x20 shoulders 2x20 push-ups 1x2min Plank & 1x20 L/R side planks lifts with Oblique crunches 2x1min L/R side Planks
May 25 Tuesday	5.00	0:42:30	0:08:30	Outdoor run, 5 x 30 sec fartleks @ 6:00-6:30 pace 1x2min Plank & 1x1:40 min L/R side planks lifts w/Oblique crunches 3x50 L/R side clams, 2 sets w/straight leg (Abductors)
May 26 Wednesday	3.00	0:27:30	0:09:10	Outdoor run 2x20 shoulders 2x25 push-ups
May 27 Thursday				3x135 jump rope in between squat sets 3x50 Wall squats w/yoga ball 3x50 L/R Clams (1 w/straight leg Abductors) 1x100 sec Plank & L/R side planks lifts with Oblique crunches
May 28 Friday	3.10	0:27:00	0:08:43	Outdoor run 2x20 shoulders 2x25 push-ups (RT shoulder pain - my bad shoulder) 1x2min Plank & 1x20 L/R side planks lifts with Oblique crunches
May 29 Saturday	15.40	2:17:50	0:08:57	Beach strand run. Multiple water stops and a bathroom break, but never stopped my watch.		15.4
May 30 Sunday					26.50		3:54:50
May 31 Monday
Jun 01 Tuesday	3.10	0:26:39	0:08:36	Outdoor run. 1x2min Plank and 2x100 sec L/R side planks lifts with Oblique crunches
Jun 02 Wednesday	3.10	0:26:33	0:08:34	Evening run, 7:20pm 3 x 140 (1 min) jump rope in between squat sets 3 x 50 Wall squats w/yoga ball 3 x 50 L/R Clams (1 set w/straight leg Abductors) 1 x 2min Plank & 1 x 20 L/R side planks lifts with Oblique crunches
Jun 03 Thursday	4.00	0:32:41	0:08:10	Outdoor run.
Jun 04 Friday				3 x 150 jump rope in between squat sets 3 x 50 Wall squats w/yoga ball 3 x 10 L/R jumping side lunges in between squat sets 3 x 50 L/R Clams (1 set w/straight leg Abductors)
Jun 05 Saturday	3.00	0:25:20	0:08:27	Treadmill run, 1% Incline, 5min warmup walk - went to work after :( · 2 @ 9:05  · ½ @  6:40   · ½ @  9:05 2x25 & 1x20 abs crunch machine @ 70 Lbs 2x10 chin-ups, 1x5 chin-ups
Jun 06 Sunday	16.00	2:22:00	0:08:52	Beach strand run. Multiple water stops, weather too hot in late miles.  Slight left ankle pain.	29.20	16.0	4:13:13
Jun 07 Monday
Jun 08 Tuesday	4.00	0:33:52	0:08:28	Outdoor run.  3x35 second fartlek pickup runs in last mile
Jun 09 Wednesday				30 minute work out: 3 x 150 (1 min) jump rope in between squat sets 3 x 50 Wall squats w/yoga ball 3 x 50 L/R Clams (1 set w/straight leg Abductors) 3 x 15 L/R single leg bridges 1x2min Plank & 1x100sec L/R side planks w/Oblique crunches
Jun 10 Thursday	3.20	0:27:55	0:08:43	Outdoor run.  3x35 second fartlek pickup runs in last mile
Jun 11 Friday				30 minute work out: 4 x 150 (1 min) jump rope in between squat sets 3 x 50 Wall squats w/yoga ball 3 x 50 L/R Clams (Abductors 1 set w/straight leg) 3 x 15 L/R single leg bridges 1x2min Plank & 1x100sec L/R side planks w/Oblique crunches
Jun 12 Saturday	10.00	1:27:00	0:08:42	Beach run with Queanh,  5x35 second fartlek pickup runs in last mile 3 hours indoor rock climbing at Hangar 18		10.0
Jun 13 Sunday	10.00	1:32:00	0:09:12	Outdoor run. 3 x 50 L/R Clams 3 x 15 L/R single leg bridges	27.20	10.0	4:00:47
Jun 14 Monday
Jun 15 Tuesday				20 minute work out: 3 x 50 Wall squats w/yoga ball 3 x 50 L/R Clams 3 x 15 L/R single leg bridges 1x2min Plank & 1x100sec L/R side planks w/Oblique crunches
Jun 16 Wednesday	2.00	0:18:00	0:09:00	Outdoor recovery run
Jun 17 Thursday	3.00	0:25:00	0:08:20	Treadmill run, 1% Incline, 5min warmup walk · 1 @ 9:05  · ½ @  6:40  · ½ @  9:05   · ½ @  6:40    · ½ @  9:05 4x25 abs crunch machine @ 70 Lbs
Jun 18 Friday
Jun 19 Saturday	18.00	2:42:55	0:09:03	Beach strand run.		18.0
Jun 20 Sunday					23.00		3:25:55
Jun 21 Monday				3 x 50 L/R Clams 3 x 15 L/R single leg bridges 1 x 2 min Plank & 1x100sec L/R side planks w/Oblique crunches
Jun 22 Tuesday	4.10	0:34:34	0:08:26	Outdoor run, 2 x 1 min fartlek sprints between 5:50-7:00 pace 3 x 50 Wall squats w/yoga ball
Jun 23 Wednesday				3 x 50 L/R Clams 3 x 15 L/R single leg bridges 1 x 3 min Plank & 1x100sec L/R side planks w/Oblique crunches
Jun 24 Thursday	4.00	0:33:45	0:08:26	Outdoor run, 1 x 1 min fartlek sprint between 5:50-7:00 pace Afterwards, did a 23.5 bike ride with Queanh @ the beach
Jun 25 Friday
Jun 26 Saturday				3 x 10 chin-ups 2 x 150 (1 min) jump rope 3 x 50 Wall squats w/yoga ball 4 x 50 L/R Clams 3 x 15 L/R single leg bridges 1x2min Plank & 1x100sec L/R side planks w/Oblique crunches
Jun 27 Sunday	4.00	0:33:35	0:08:24	Outdoor run.	12.10		1:41:54
Jun 28 Monday	3.10	0:26:42	0:08:37	Outdoor run.
Jun 29 Tuesday	4.00	0:33:10	0:08:17	Treadmill Tempo run, 1% Incline, 5min warmup walk · 1 @ 9:05  · 1 @ 7:30   · 1 @  7:30    · 1 @  9:05 4x25 abs crunch machine @ 70 Lbs
Jun 30 Wednesday				3 x 160 (1 min) jump rope in between squat sets 3 x 50 Wall squats w/yoga ball (1 set w/out yoga ball) 4 x 50 L/R Clams 3 x 15 L/R single leg bridges
Jul 01 Thursday	4.00	0:33:28	0:08:22	Outdoor run.
Jul 02 Friday
Jul 03 Saturday	20.00	2:59:50	0:09:00	Beach strand run.  Last mi @ approx 7:45 pace. · 13.1 miles @ 1:58:35 (9:03 pace)  · 18.1 miles @ 2:42:45 (9:02 pace)   · 19.0 miles @ 2:52:03 (9:03 pace)    · First 13.1 @ 9:03 pace, Last 6.9 @ 8:53 pace		20.0
Jul 04 Sunday				3 x 10 chin-ups 3 x 50 L/R Clams 2x2 minute Plank & 1x100sec L/R side planks w/Oblique crunches	31.10		4:33:10
Jul 05 Monday				40.5mi cycling in 3:07hrs (4:37min/mi pace).  Van Ness/Torrance Blvd(home) to end of Torrance Beach - Culver City and back Home
Jul 06 Tuesday	3.10	0:27:00	0:08:43	Outdoor recovery run
Jul 07 Wednesday	3.10	0:26:10	0:08:26	Morning outdoor run before work
Jul 07 Wednesday	3.00	0:25:13	0:08:24	Evening Treadmill run after work, 4:30pm.  New Asics DS Trainers :) · 1 @ 9:05  · 1 @ 7:03   · 1 @ 9:05
Jul 08 Thursday				3 x 10 chin-ups 3 x 150 (1 min) jump rope in between squat sets 3 x 50 L/R Clams 3 x 15 L/R single leg bridges 1 x 2 minute Plank & 1 x 100sec L/R side planks w/Oblique crunches
Jul 09 Friday	4.00	0:33:55	0:08:29	First outdoor run in my new Asics, feels great! Nice  babe :)
Jul 09 Friday	4.00	0:33:10	0:08:17	Treadmill Tempo run, 5min warmup walk · 1 @ 9:05 1% Incline  · 1 @ 7:30 1% Incline   · 1 @  7:30 1% Incline    · 1 @  9:05 3% Incline
Jul 10 Saturday	11.00	1:42:00	0:09:16	PV Malaga Cove hilly golf course loop with Queanh and Jessica		11.0
Jul 11 Sunday	3.00	0:26:00	0:08:40	Treadmill Tempo run, 5min warmup walk · 1 @ 9:05 1% Incline  · 1 @ 8:00 1% Incline   · 1 @  9:05 1% Incline 3 x 50 L/R Clams 3 x 15 L/R single leg bridges 1 x 3 minute Plank & 1 x 100sec L/R side planks w/Oblique crunches	31.20		4:33:28
Jul 12 Monday	6.00	0:50:00	0:08:20	Outdoor run w/mild hills 22.76 bike ride @ the beach with Queanh		6.0
Jul 13 Tuesday	4.00	0:32:40	0:08:10	Morning - 3 x 50 L/R Clams. Evening - outdoor run - ran w/out orthotics, felt much lighter & faster!  Right Calf a little sore from the hill running @ Malaga Cove.
Jul 14 Wednesday	4.00	0:31:35	0:07:54	Morning - Outdoor run, no orthotics.
Jul 14 Wednesday	4.00	0:33:00	0:08:15	Evening - Outdoor run, no orthotics.  Right Calf still a little tight.
Jul 15 Thursday	5.00	0:40:40	0:08:08	Morning: 3 x 50 L/R Clams 3 x 15 L/R single leg bridges 40 Push-ups, 25 chin-ups (5 in-between each 10 pushups) Evening: 10 chin-ups Treadmill tempo run, 1% Incline, 5min warmup walk 1 @ 9:05 3 miles @ 7:30 1 @  9:05
Jul 16 Friday	3.00	0:24:35	0:08:12	Evening: 3x25 @70 lbs - Abs machine Treadmill progression run, 1% Incline, 5min warmup walk 1 @ 9:05 1 @ 8:00 1 @ 7:30
Jul 17 Saturday
Jul 18 Sunday	21.00	3:04:30	0:08:47	Beach strand run w/no orthotics.  21 @7:55 pace 15mi split @2:12 - 8:48 pace/mi 20mi split @2:56 - 8:48 pace/mi	47.00	21.0	6:37:00
Jul 19 Monday				3 x 50 Clams
Jul 20 Tuesday	2.00	0:19:16	0:09:38	Recovery run 50 Push-ups, 25 chin-ups (5 in-between each 10 pushups) 3 x 50 L/R Clams 3 x 15 L/R single leg bridges 1 x 2 minute Plank & 1 x 100sec L/R side planks w/Oblique crunches
Jul 21 Wednesday	4.00	0:33:00	0:08:15	Morning Outdoor run, calves tight but improved
Jul 22 Thursday	4.10	0:34:00	0:08:18	Morning Outdoor run, calves improved more, right IT slightly noticeable.
Jul 23 Friday	4.52	0:38:24	0:08:30	Ran to 24hr fitness gym in Redondo Beach: 3 x 50 L/R Clams 3 x 15 L/R single leg bridges 4 x 25 Abs crunch @70LBS
Jul 24 Saturday				Travel to San Francisco w/Queanh and Jessica
Jul 25 Sunday	13.10	1:45:39	0:08:04	San Francisco Half-Marathon 2010: (Very hilly course!) Chip Time 01:45:39 Overall Place 424 out of 8394 Gender Place 347 out of 3405 Division Place 122 out of 1204 Age Grade: 57.08%  Place: 1037 Pace 8:04 · First 7.6 Miles @ 01:03:12 Pace: 8:19  · Last 5.5 Miles @ 00:42:27 Pace: 7:43   · My Garmin GPS Time: 13.29mi @1:46:04 Pace 7:59	27.72	13.1	3:50:19
Jul 26 Monday
Jul 27 Tuesday	6.00	0:46:30	0:07:45	Morning outdoor run · 3mi @8:00  · 3mi @7:30 (tempo pace)		6.0
Jul 28 Wednesday	4.00	0:33:10	0:08:17	Morning: 3 x 50 L/R Clams 3 x 15 L/R single leg bridges 1 x 2 min Plank & 1 x 100sec L/R side planks w/Oblique crunches 50 Push-ups, 25 chin-ups (5 in-between each 10 pushups) Evening: Treadmill tempo run with hills, 5min warmup & cooldown walk 1 @ 9:05 @1% Incline 2 miles @ 7:30 @1% Incline 1 @  9:05 @1 to 3% Incline every 0.1mi, last 3 tenths @6% incline
Jul 29 Thursday	4.00	0:33:00	0:08:15	Morning outdoor progression run
Jul 30 Friday				3 x 50 L/R Clams 3 x 15 L/R single leg bridges 1 x 3 min Plank & 1 x 100sec L/R side planks w/Oblique crunches
Jul 31 Saturday	21.00	3:03:50	0:08:45	Beach strand run.  Ran 21 @7:55 pace 13.1 split @1:54 - 8:45 pace 18 split @2:37 - 8:47 pace 20 split @2:56 - 8:48 pace/mi		21.0
Aug 01 Sunday					35.00		4:56:30
Aug 02 Monday	3.00	0:26:50	0:08:57	Road recovery run
Aug 03 Tuesday				60 Push-ups, 30 chin-ups (5 in-between each 10 pushups) 3 x 50 L/R Clams 3 x 15 L/R single leg bridges 1 x 2 minute Plank & 1 x 100sec L/R side planks w/Oblique crunches
Aug 04 Wednesday	5.00	0:40:39	0:08:08	Morning Road run
Aug 04 Wednesday	5.00	0:42:14	0:08:27	Evening treadmill progression run: c 4x25 @70 lbs - Abs machine
Aug 05 Thursday	3.00	0:25:41	0:08:34	Morning Road/Grass run, morning RHR = 51
Aug 06 Friday	4.00	0:33:30	0:08:22	Morning Road/Grass run morning RHR = 49
Aug 07 Saturday	5.00	0:40:55	0:08:11	3 x 50 L/R Clams 3 x 15 L/R single leg bridges 1 x 2 minute Plank & 1 x 100sec L/R side planks w/Oblique crunches
Aug 08 Sunday					25.00		3:29:49
Aug 09 Monday	3.00	0:24:38	0:08:13	Morning road run
Aug 09 Monday	4.00	0:32:00	0:08:00	Evening road run
Aug 10 Tuesday	4.05	0:34:08	0:08:26	Morning road run
Aug 10 Tuesday	4.00	0:31:35	0:07:54	Evening treadmill Tempo run: · ½ @ 9:05 with 1% incline  · 3 miles @ 7:30 with 1% incline   · ½ @ 9:05 with 1% incline 4x25 @70 lbs - Abs machine
Aug 11 Wednesday	4.00	0:32:55	0:08:14	Morning road run, Evening - 20min wobble cushion/board competition with Queanh:  great ankle/foot exercise, really feel the muscles work!
Aug 12 Thursday				70 Push-ups, 35 chin-ups (5 in-between each 10 pushups) 3 x 50 L/R Clams 3 x 15 L/R single leg bridges 1 x 2 min Plank 1 x 100 sec L/R side planks w/Oblique crunches every 10 secs
Aug 13 Friday	3.00	0:24:49	0:08:16	Morning road run, saving legs for tomorrow
Aug 14 Saturday	21.00	2:58:23	0:08:30	Beach strand run. Morning RHR = 49, Morning temp: 58º @7:20am 6.2 split @ 0:53 - 8:34 pace 13.1 split @1:52 - 8:35 pace 14 split @ 2:00 - 8:36 pace 20 split @ 2:50 - 8:32 pace 21 split @ 2:58 - 8:30 pace (ran 21 @ 7:34 pace) (Very sore RIGHT Plantar Fascia in the end of the run)		21.0
Aug 15 Sunday					43.05		5:58:28
Aug 16 Monday				70 Push-ups, 35 chin-ups (5 in-between each 10 pushups) 2 x 50 L/R Clams, 1 x50 L/R single straight leg raise 3 x 15 L/R single leg bridges 1 x 2 min Plank 1 x 100 sec L/R side planks w/Oblique crunches every 10 secs
Aug 17 Tuesday	5.00	0:39:50	0:07:58	Morning - 3 x 160 jump rope - rushed for work, no time for run :( Evening treadmill Tempo run: · 1 mi @ 9:05 with 1% incline  · 2 mi @ 7:30 with 1% incline   · 1 mi @ 6:40 with 1% incline    · 1 mi @ 9:05 with 1% incline
Aug 18 Wednesday	3.10	0:25:05	0:08:05	Morning road run, rushed before work
Aug 19 Thursday	4.00	0:32:25	0:08:06	Morning road run.  Morning RHR = 48
Aug 19 Thursday	4.00	0:33:10	0:08:17	Evening treadmill Tempo run: · 1 mi @ 9:05 with 1% incline  · 2 mi @ 7:30 with 1% incline   · 1 mi @ 9:05 with 1% incline 4x25 @70 lbs - Abs machine
Aug 20 Friday				Morning RHR = 47 2 x 50 L/R Clams, 1 x50 L/R single straight leg raise 3 x 15 L/R single leg bridges
Aug 21 Saturday	12.25	1:42:25	0:08:22	Beach strand run, pace felt comfortable.  Morning RHR = 49 07.00 split @ 0:59:01 - 8:26 pace 10.00 split @ 1:24:33 - 8:27 pace 12.00 split @ 1:40:38 - 8:23 pace 12.25 split @ 1:42:28 - 7:36 pace		12.3
Aug 22 Sunday					28.35		3:52:55
Aug 23 Monday	4.00	0:32:58	0:08:15	Morning Road run old Torrance, left achilles a little tight.
Aug 23 Monday	4.00	0:31:12	0:07:48	Evening Road run old Torrance, legs feel fine.
Aug 24 Tuesday	5.00	0:40:12	0:08:02	Morning Road run old Torrance, not feeling as light on my feet as used to.
Aug 24 Tuesday	4.00	0:33:05	0:08:16	Run felt okay, horrible sleep last night probably causing the fatigue I'm feeling.  I got about 4.5 hours sleep woke every hour to 30 mins. Darn new neighbor moving in until 2:30am right above my apt... Grrr
Aug 25 Wednesday	3.11	0:24:24	0:07:51	Rushed for work, went shirtless feels great!
Aug 26 Thursday				60 Push-ups, 30 chin-ups (5 in-between each 10 pushups) 2 x 50 L/R Clams, 1 x50 L/R single straight leg raise 3 x 15 L/R single leg bridges 1 x 3 min Plank 1 x 100 sec L/R side planks w/Oblique crunches every 10 secs
Aug 27 Friday	3.00	0:25:05	0:08:22	EveningTreadmill run
Aug 28 Saturday	21.00	2:59:25	0:08:33	Beach strand run. Bad sleep last night, about 5.5 hours spread out. Morning RHR = 51, 132.5Lbs @13.5% body fat, 440ft elevation gain. 6.24 split @ 0:52:30 - 8:25 pace 13.1 split @1:52:30 - 8:35 pace 14.0 split @ 1:59:58 - 8:34 pace 21.0 split @ 2:59 - 8:33 pace (one minute slower then my last 21 miler, but no soreness in feet at the end of the run this time, woot :)		21.0
Aug 29 Sunday				Rest day, morning RHR = 49	44.11		6:06:21
Aug 30 Monday	5.00	0:40:28	0:08:06	Morning outdoor run 50 Push-ups, 30 switch hand pull-ups (10 in-between each 10 pushups) 2 x 50 L/R Clams, 1 x50 L/R single straight leg raise 3 x 15 L/R single leg bridges 1 x 3 min Plank 1 x 100 sec L/R side planks w/Oblique crunches every 10 secs
Aug 31 Tuesday	4.00	0:31:28	0:07:52	Morning road run, old torrance
Sep 01 Wednesday				Giving it a rest today, a little right tibial tuberosity sensitivity. Morning RHR = 46
Sep 02 Thursday				After an entire week, I finally caught Queanh's cold :( 50 Push-ups, 30 switch hand pull-ups (10 in-between each 10 pushups) 3 x 50 L/R Clams 3 x 15 L/R single leg bridges 1 x 3 min Plank 1 x 100 sec L/R side planks w/Oblique crunches every 10 secs
Sep 03 Friday	4.00	0:32:47	0:08:12	Morning RHR = 49.  Road run, bumped into fellow runner & chatted a min during run.
Sep 04 Saturday	5.00	0:38:50	0:07:46	Treadmill Tempo run: · 1 mi @ 8:49 with 2% incline  · 3 mi @ 7:04 with 1% incline    · 1 mi @ 8:49 with 2% incline
Sep 05 Sunday	3.00	0:25:06	0:08:22	Morning - Easy 3mi recovery run Evening: 50 Push-ups, 40 switch hand pull-ups (10 between each 10 pushups) 3 x 30 L/R Abductor straight leg raises 3 x 15 L/R single leg bridges 1 x 3 min Plank 1 x 100 sec L/R side planks w/Oblique crunches every 10 secs	21.00		2:48:39
Sep 06 Monday	5.30	0:39:52	0:07:31	Conquer the Bridge race in San Pedro, CA - with Queanh, John & Tisha D'Azzo, Jerry and Dad! (John & Tisha's first registered race, woot!) Elevation gain: 444 feet Overall: 94 out of 1790 Men: 89 out of 754 M 30-39: 16 out of 172 Finish: 39:52 Pace: 7:32
Sep 07 Tuesday				3 x 50 L/R Clams, resting today.  Quads, feet & achilles a little tight.
Sep 08 Wednesday	4.00	0:32:25	0:08:06	Road run, old torrance loop.  Good run but legs still feel a little heavy and foot muscles are tight.
Sep 09 Thursday				Resting legs today - Left Quad still too tight.  Ice / heat / massage. 60 Push-ups, 30 switch hand pull-ups (5 between each 10 pushups) 3 x 50 L/R Clams 3 x 15 L/R single leg bridges 1 x 3 min Plank 1 x 100 sec L/R side planks w/Oblique crunches every 10 secs
Sep 10 Friday	2.00	0:17:11	0:08:35	Left Quadriceps still a little tight, but took it slow and short today.  It felt like I could go longer, but I'm being safe.
Sep 11 Saturday	11.29	1:36:42	0:08:34	Beach strand run.  Did 1.3mi 15:28 warmup jog with Queanh & Jessica before run.  Left quad felt okay today, babied it a little and didn't notice it during run.		11.3
Sep 12 Sunday				40 Push-ups, 40 switch hand pull-ups (10 between each 10 pushups) 2 x 50 L/R Clams, 1 x50 L/R with straight leg 3 x 15 L/R single leg bridges 1 x 3 min Plank 1 x 100 sec L/R side planks w/Oblique crunches every 10 secs	22.59		3:06:10
Sep 13 Monday	5.00	0:39:16	0:07:51	Road run, Torrance Blvd - Garmin: Summary 00:39:16 minutes 5.00mi @ 07:51 pace Splits: 00:15:49  2.00mi  07:54 07:51  1.00mi  07:49 07:51  1.00mi  07:51 07:45  1.00mi  07:46
Sep 14 Tuesday	5.00	0:38:35	0:07:43	Road run, Torrance Blvd - Garmin: Summary 00:38:35 minutes 5.00mi @ 07:43 pace Splits: 00:30:58  4.00mi  07:44 07:37  1.00mi  07:39
Sep 15 Wednesday	4.00	0:31:54	0:07:58	Morning Road run, Torrance Blvd - Garmin: Summary 00:31:54 minutes 4.00mi @ 07:58 1 08:17  1.00  08:16 2 07:55  1.00  07:55 3 00:15:41  2.00  07:51
Sep 15 Wednesday	5.00	0:39:06	0:07:49	Evening Treadmill Tempo run · 1 mi @ 8:57 with 1% incline (6.7mph) · 3 mi @ 7:04 with 1% incline (8.5mph) · 1 mi @ 8:57 with 1% incline (6.7mph)
Sep 16 Thursday	3.10	0:25:20	0:08:10	Recovery Road run, Torrance Garmin GPS watch: Summary 00:25:20 minutes 3.10mi @ 08:11 1 08:45  1.03  08:31 2 00:16:37  2.07  08:01
Sep 17 Friday				Rest day 30 switch hand pull-ups (3 x 10 reps) 3 x 30 L/R Abductor straight leg raises 3 x 15 L/R single leg bridges 2 x 1 min L/R Plank & Side Planks
Sep 18 Saturday	21.00	2:57:06	0:08:26	Beach strand run.  5 hours sleep, my morning RHR = 52 and almost threw out my mid back this morning while putting my shoes on. Heat pad for 10mins and mild massaging helped loosen it up. • PowerGel @ mile 5, 10, 14.5 & 18. • S!caps: 2 (one before run & one @mile 10) • Nuun hydration: 3 (½ pill every refill), Elevation Gain: 246 ft. Garmin Splits (includes multiple water bottle refills): First 10 mi = 8:25 ave pace Last 11 mi = 8:27 ave pace 1 @ 8:36 2 @ 8:13      12 @ 8:28 3 @ 9:10      13 @ 8:36 4 @ 7:37      14 @ 8:17 5 @ 8:10      15 @ 9:23 6 @ 8:12      16 @ 8:10 7 @ 8:23      17 @ 8:05 8 @ 9:16      18 @ 8:18 9 @ 8:11      19 @ 9:06 10 @ 8:22     20 @ 7:44 11 @ 9:02     21 @ 7:47		21.0
Sep 19 Sunday				Rest day	43.10		5:51:17
Sep 20 Monday				Rest day 50 Push-ups, 40 switch hand pull-ups(10 between ea 10 push-ups) 3 x 30 L/R Abductor straight leg raises 3 x 15 L/R single leg bridges 2 x 50 crunches 4 x 160 jump-rope (approx 1 min each)
Sep 21 Tuesday	5.00	0:39:18	0:07:52	Wilson Park run, felt light on my feet today
Sep 22 Wednesday	5.00	0:40:10	0:08:02	Torrance Blvd run, legs a little heavy today.  VERY bad sleep. 2 mile @ 8:13 pace 1 mile @ 7:58 pace 1 mile @ 7:47 pace
Sep 23 Thursday	5.00	0:39:45	0:07:57	Torrance Blvd run - nice and chilly outside.  Sleep was bad, but better.
Sep 24 Friday				Rest day 50 Push-ups, 40 switch hand pull-ups (10 between ea 10 pushups) 3 x 30 L/R Abductor straight leg raises 3 x 15 L/R single leg bridges 1 x 3 min Plank 1 x 100 sec L/R side planks w/Oblique crunches every 10 secs
Sep 25 Saturday	11.20	1:24:00	0:07:30	Good run. I forgot my Garmin watch today so I just ran by what felt comfortable (ended up going much faster then I planned for a training run). Ran the last 3 miles at a faster pace.		11.2
Sep 26 Sunday				Bike ride at Hermosa - Culver City with Queanh.  30.18 miles @ 2:39:35	26.20		3:23:13
Sep 27 Monday	6.51	0:49:44	0:07:38	Torrance road run, heavy quads but calves felt great.		6.5
Sep 28 Tuesday	5.00	0:40:24	0:08:05	Treadmill Tempo run: · 1 mi @ 8:57 with 1% incline  · 3 mi @ 7:30 with 1% incline    · 1 mi @ 8:57 with 1% incline
Sep 29 Wednesday	5.00	0:38:43	0:07:45	Torrance road run, legs feel good. 40 Push-ups, 40 switch hand pull-ups (10 between ea 10 pushups)
Sep 30 Thursday				Some hip strengthening/stretching, mild core exercise: Knee circles forward 3 x 10 Knee circles backward 3 x 10 3 x 30 straight lateral leg lifts (Abductors) 3 x 15 L/R Single Leg Bridges 2 x 1 min planks 2 x 1 min L/R side planks 20 x Scorpions, 20 x Iron cross
Oct 01 Friday
Oct 02 Saturday	14.00	1:55:00	0:08:13	Hermosa Beach loop Elevation Gain:  161 ft Splits: 01:55:53 14.00 08:16 5K split: 00:25:22  @ 08:10 pace 10K split:  00:50:50  6.2.@ 08:12 pace 11 mi split:  01:31:09 @ 08:17  pace HM Split:  01:48:46 @ 0:8:18 pace		14.0
Oct 03 Sunday					30.51		4:03:51
Oct 04 Monday	6.20	0:48:58	0:07:54	Torrance road run, the light rain this morning felt wonderful durning run.		6.2
Oct 05 Tuesday	4.00	0:31:55	0:07:59	50 Push-ups, 40 switch hand pull-ups (10 between ea 10 pushups) Knee circles forward 3 x 10 Knee circles backward 3 x 10 3 x 30 straight lateral leg lifts (Abductors) 2 x 1 min planks 2 x 1 min L/R side planks 20 x Scorpions
Oct 06 Wednesday	5.00	0:39:03	0:07:49	Morning: Abs 100 crunches (5 x 20 reps) Evening:  Treadmill Tempo run: 1 mi @ 8:57 with 1% incline 3 mi @ 7:03 with 1% incline 1 mi @ 8:57 with 1% incline 4 x 25 @70 lbs - Abs machine
Oct 07 Thursday
Oct 08 Friday	3.10	0:24:55	0:08:02	Torrance loop, saving legs for tomorrow.
Oct 09 Saturday	12.00	1:36:50	0:08:04	Hermosa Beach Taper run Elevation Gain:  161 ft 10K split: 50:10 @ 08:05 pace · 8mi split:1:05:32  @ 08:12 pace  · 9mi split: 1:14:15 @ 08:12 pace   · 10mi split: 1:22:25 @ 8:12 pace    · 11mi split: 1:29:38 @ 8:09 pace     · (miles 9-12 = 8:08 | 8:09 | 7:42 | 7:16)		12.0
Oct 10 Sunday					30.30		4:01:41
Oct 11 Monday				25 Push-ups, 20 switch hand pull-ups only 1 set each. 3 x 30 straight lateral leg lifts (Abductors) 3 x 15 L/R single leg bridges 2 x 1 min planks 2 x 1 min L/R side planks 30 x Scorpions
Oct 12 Tuesday	4.01	0:32:22	0:08:04	Had red beet soup & brown rice last night.  It felt good to run again after 2 days, I made an effort to go slow and careful (8:30 pace), then picked up the pace in the last 1/2 mile. Legs feel good.
Oct 13 Wednesday	5.00	0:40:24	0:08:05	Treadmill Tempo run: 1 mi @ 8:57 with 1% incline 3 mi @ 7:30 with 1% incline 1 mi @ 8:57 with 1% incline
Oct 14 Thursday	3.12	0:26:08	0:08:23	Recovery run
Oct 15 Friday
Oct 16 Saturday				Expo @ Long Beach Convention Center
Oct 17 Sunday	26.20	3:41:03	0:08:26	26th Long Beach Marathon (Ran in Asics DS Trainer 15 shoes) Elevation Gain: 645 ft Time for water refills: 1 min, 20 secs. PowerGels: 6 (taken around mile 5, 10, 14, 17.5, 20.5, 23) Hydration: 8 Nuun pills (½ pill each refill) Overall:      455 out of 3552 Men:           367 out of 2175 Div(35-39): 57 out of 319 Age/Grade: 56.74% Place: 908 Finish: 3:41:03 Pace: 8:26 10Km split:  0:49:28 @ 7:58 pace 12.50 Mile:  1:43:59 @ 8:24 pace 18.00 Mile:  2:30:56 @ 8:23 pace 24.00 Mile:  3:22:04 @ 8:26 pace 26.20 Mile:  3:41:03 @ 8:26 pace	38.33	26.2	5:19:57
Oct 18 Monday				Recovery day - napping, gentle foam rolling, and the Stick™
Oct 19 Tuesday				Morning Jacuzzi & Sauna, nap with Qcuddles.
Oct 20 Wednesday
Oct 21 Thursday	4.00	0:33:00	0:08:15	Treadmill @ Dave & Sannas: 1 mi @ 8:57 with 1% incline 3 mi @ 8:00 with 1% incline
Oct 22 Friday	3.00	0:24:00	0:08:00	Treadmill @ Dave & Sannas: 1 mi @ 8:57 with 1% incline 1 mi @ 8:00 with 0% incline 1 mi @ 7:03 with 1% incline
Oct 23 Saturday	5.00	1:04:00	0:12:48	Grings Mills Trail Run with Queanh in Reading, PA
Oct 24 Sunday					12.00		2:01:00
Oct 25 Monday	5.00	0:54:37	0:10:55	Grings Mills Trail Run with Queanh in Reading, PA
Oct 26 Tuesday
Oct 27 Wednesday	5.00	0:38:25	0:07:41	Ran in Nike Free 3.0 version 1, and my comfortable pace was faster then usual. Feet feel great, no soreness anywhere. A hint of tightness in my right hamstring, likely still recovering a little from the Long Beach Marathon. 4 x 30 straight lateral leg lifts (Abductors) 2 x 1 min planks 2 x 1 min L/R side planks L/R Knee circles forward 3 x 10 L/R Knee circles forward 3 x 10 3 x 10 L/R Donkey Kicks
Oct 28 Thursday	4.00	0:31:10	0:07:48	Ran in Nike Free 3.0 version 1, felt a little heavy this morning, probably from the late night dinner, and beer.
Oct 29 Friday	4.20	0:32:05	0:07:38	My first 4.2 miles in Vibram Bikila's felt awesome! I love these shoes! My feet feel great, no soreness in any muscles or ligaments, so far.. When I ran in my asics and other shoes, I pretended like I was barefoot and landed as if I were "running on eggshells" to become familiar with landing as softly as possible, like I was barefoot. I think that training will help me adjust quickly to these Vibrams!  I felt the need to slightly adjust my left footfall during the run, but once I made the adjustment everything was perfect! I felt like I could keep going, but I know better. 40 Push-ups, 40 switch hand pull-ups (10 between ea 10 pushups)
Oct 30 Saturday	12.00	1:39:38	0:08:18	Beach strand run in Nike Free 3.0v1		12.0
Oct 31 Sunday	4.02	0:32:12	0:08:01	Vibram Bikila road run.  It took about 1.75 mi to warm up, then feet felt awesome.  It took about 1.75 mi to warm up, then feet felt awesome.  I went through some grass and dirt and it feels like a pillow in comparison to the cement/asphalt.  So far, I love these shoes!  I feel more in-touch with my form and it almost feels like I'm apart of any terrain i tread upon.	34.22		4:48:07
Nov 01 Monday	5.00	0:40:50	0:08:10	Road run in Asics DS Trainers - good run, but felt like more effort with the Asics then with the VFF's
Nov 02 Tuesday				3 x 30 straight lateral leg lifts (Abductors) L/R Knee circles forward 3 x 10 L/R Knee circles forward 3 x 10
Nov 03 Wednesday	5.00	0:39:57	0:07:59	3rd VFF Bikila road run 2 x 1 min planks 2 x 1 min L/R side planks
Nov 04 Thursday	4.02	0:32:12	0:08:01	4th VFF Bikila road run
Nov 05 Friday	4.00	0:31:43	0:07:56	5th VFF Bikila road run - mile splits: 1 00:08:48  1.03  08:31 2 00:07:45  0.98  07:57 3 00:07:53  1.00  07:54 4 00:07:13  0.99  07:15
Nov 06 Saturday	6.20	0:47:54	0:07:44	6th VFF Bikila road run - mostly on road, some dirt about ½ mile in grass. mile 3 @ 7:53 pace mile 4 @ 7:40 pace mile 5 @ 7:38 pace last 1.20 mi @ 7:25 pace		6.2
Nov 07 Sunday				3 x 30 straight lateral leg lifts (Abductors) 3 x 1 min planks 3 x 1 min L/R side planks (w/oblique crunches) L/R Knee circles forward 3 x 10 L/R Knee circles forward 3 x 10 30 Push-ups, 30 switch hand pull-ups.	24.22		3:12:36
Nov 08 Monday	3.10	0:23:44	0:07:39	7th VFF Bikila road run Avg Pace:   07:39 min/mi Avg Moving Pace:  07:37 min/mi Best Pace:  04:53 min/mi
Nov 09 Tuesday
Nov 10 Wednesday	6.20	0:49:58	0:08:04	8th VFF Bikila road run in 13 days. first 2.mi @ 8:18 pace last 4 mi @ 07:55 pace		6.2
Nov 11 Thursday	4.00	0:30:48	0:07:42	9th VFF Bikila road run in 14 days. (MORNING) 1 @ 08:07 pace 2 @ 07:45 pace 3 @ 07:37 pace 4 @ 07:18 pace
Nov 11 Thursday	4.00	0:31:37	0:07:54	10th VFF Bikila road run in 14 days. (EVENING) Queanh went for an evening run at the Beach with Jessica, so I decided for an evening run after work :) 1 @ 08:31 pace 2 @ 07:55 pace 3 @ 07:45 pace 4 @ 07:23  pace
Nov 12 Friday				3 x 30 straight lateral leg lifts (Abductors) 2 x 1 min planks 2 x 1 min L/R side planks (w/oblique crunches) L/R Knee circles forward 3 x 10 L/R Knee circles forward 3 x 10
Nov 13 Saturday	10.00	1:20:55	0:08:06	11th VFF Bikila road run in 16 days - beach strand run My first 10 miler in my Vibram Bikila's. My feet and ankles are feeling strong. No nagging pains. The shoes definitely make you more aware of your forefoot strike and form. 2mi in 16:33 @ 8:05 pace 4mi in 33:04 @ 8:09 pace First 5mi in 41:04 @ 8:18 pace, last 5 mi @ 7:58 pace 10K in 50:29 @ 8:04 pace last 3.8mi in 30:26 @ 08:01 pace		10.0
Nov 14 Sunday					27.30		3:37:02
Nov 15 Monday	6.21	0:49:35	0:07:59	12th VFF Bikila road run in 18 days (some grass and dirt trail) mile 1 @ 09:09 pace mile 2 @ 08:17 pace mile 3 @ 07:39 pace (trail / grass) mile 4 @ 07:48 pace (some hills) last 2.2 miles in 00:16:40 @ 07:37		6.2
Nov 16 Tuesday	6.21	0:49:39	0:08:00	13th VFF Bikila road run in 19 days mile 1 @ 08:38 pace mile 2-3 @ 08:15 pace mile 4 @ 08:03 pace mile 5 @ 07:50 pace last 6.2 miles @ 07:07 pace		6.2
Nov 17 Wednesday	3.10	0:23:27	0:07:34	14h VFF Bikila road run in 20 days mile 1 @ 08:05 pace mile 2 @ 07:24 pace last 3.1 miles @ 07:12 pace
Nov 18 Thursday	3.11	0:24:50	0:07:59	15h VFF Bikila road run in 21 days 2 miles @ 08:21 pace last 1.1 miles @ 07:19 pace 3 x 30 straight lateral leg lifts (Abductors) 2 x 1 min planks 2 x 1 min L/R side planks (w/oblique crunches) L/R Knee circles forward 3 x 10 L/R Knee circles backward 3 x 10 20 Push-ups, 20 switch hand pull-ups.
Nov 19 Friday
Nov 20 Saturday	12.60	1:43:56	0:08:15	16h VFF Bikila road run in 23 days Chilly out there today with a nice rain to cool me down.  I'm still feeling good, no injuries, feet, ankles and calves are feeling stronger.  During long runs, I still feel the Left hip flexor/abductor tightness which I felt during long runs in my Asics. mile 1 @ 8:23 pace mile 2 @ 8:06 pace mile 3 @ 8:14 pace mile 4 @ 8:19 pace 10K split in 0:50:56 @ 8:13 pace 10 miles in 1:23:30 @ 8:21 pace Last 2.6 miles in 20:26 @ 7:52 pace		12.6
Nov 21 Sunday				3 x 30 straight lateral leg lifts (Abductors) 3 x 15 min L/R single leg bridges 2 x 1 min L/R side planks (w/oblique crunches) 3 x 20 pushups 3 x 20 vertical squats (in between push-ups)	31.23		4:11:27
Nov 22 Monday	3.20	0:25:00	0:07:49	17h VFF KSO Trek road run in 25 days mile 1 @ 8:19 pace Last 2.2 miles in 16:30 @ 7:30 Pace
Nov 23 Tuesday	3.10	0:24:16	0:07:50	18h VFF road run in 26 days
Nov 24 Wednesday	4.02	0:30:40	0:07:38	19h VFF Bikila road run in 27 days 2 miles in 15:52 @ 7:56 ave pace mile 3 @ 7:24 pace mile 4 @ 7:13 pace
Nov 25 Thursday	6.06	0:46:06	0:07:36	20h VFF Bikila road run in 28 days - Torrance TURKEY TROT mile 1 @ 9:00 pace mile 2 @ 7:39 pace mile 3 @ 7:32 pace (1st half 24:11) mile 4 @ 7:27 pace mile 5 @ 7:16 pace mile 6 @ 6:51 pace (2nd half 21:34)		6.1
Nov 26 Friday
Nov 27 Saturday	13.11	1:46:35	0:08:08	21st VFF Bikila road run in 30 days - Beach strand run 2 miles in 16:11 @ 8:06 ave pace mile 3 @ 7:43 pace mile 4 @ 7:45 pace 10K in 0:48:41 @ 7:50 pace 9.01 miles in 1:11:26 @ 7:56 ave pace 10.02 miles in 1:20:50 @ 8:04 ave pace 12.12 miles in 1:38:22 @ 8:07 ave pace mile 13 @ 7:50 pace		13.1
Nov 28 Sunday				3 x 30 straight lateral leg lifts (Abductors) 3 x 15 min L/R single leg bridges 2 x 1 min L/R side planks (w/oblique crunches)	29.49		3:52:37
Nov 29 Monday
Nov 30 Tuesday				Right ankle & top of foot a little sore. Another recovery day. 30 min elliptical-ramp, 10 elevation & 10 resistance (154-170 stride) 4 x 25 @ 70 lbs Abs machine
Dec 01 Wednesday	4.00	0:31:27	0:07:52	22h VFF road run in 34 days - Treadmill  Vibram KSO Trek's mile 1 @ 8:57 pace 1% incline mile 2 @ 7:30 pace 1% incline mile 3 @ 7:00 pace 1% incline mile 4 @ 8:00 pace 1% incline
Dec 02 Thursday
Dec 03 Friday	5.00	0:39:03	0:07:49	23h VFF run in 36 days - Treadmill Vibram KSO Trek's 1 mile @ 8:57 pace 1% incline 3 miles @ 7:03 pace 1% incline 1 mile @ 8:57 pace 1% incline 3 x 30 single leg raises (Abductors) 1 x 20 scorpions & dynamic hip stretches 3 x 20 leg circles backwards 3 x 20 leg circles forwards
Dec 04 Saturday	10.06	1:21:43	0:08:07	24h VFF run in 37 days - Wilson Park Vibram KSO Trek's (1 nuun pill) (Cement/asphalt, woodchip trail & grass run, 1 water refill break)  I stretched m during wood chip trail, slightly sore later in day. mile 1 @ 08:16 mile 2 @ 07:56 (16:12) mile 3 @ 08:02 (24:14) mile 4 @ 08:02 (32:16) mile 5 @ 08:07 (40:23) mile 6 @ 08:06 (48:29) mile 7 @ 08:22 (56:51) mile 8 @ 08:17 (1:05:08) mile 9 @ 08:31 (1:13:39) mile 10 @ 07:32 (1:21:11)		10.1
Dec 05 Sunday				resting feet today, noticed mild plantar faciitis, yesterday.	19.06		2:32:13
Dec 06 Monday				3 x 30 straight lateral leg lifts (Abductors) 3 x 15 min L/R single leg bridges 2 x 1 min L/R side planks (w/oblique crunches)
Dec 07 Tuesday	4.50	0:34:40	0:07:42	25h VFF road run in 40 days - Treadmill  Vibram KSO Trek's 1 mi @ 8:57 pace 1% incline 3 mi @ 6:58 pace 1% incline ½ mi @ 8:57 pace 1% incline
Dec 08 Wednesday	4.00	0:31:33	0:07:53	26h VFF road run in 41 days - Treadmill  Vibram KSO Trek's 1 mi @ 8:57 pace 1% incline 1 mi @ 6:49 pace 1% incline ½ mi @ 8:57 pace 1% incline 1 mi @ 6:49 pace 1% incline ½ mi @ 8:57 pace 1% incline 4 x 25 @ 70 lbs Abs/core machine
Dec 09 Thursday	5.00	0:38:48	0:07:46	27h VFF road run in 41 days - Treadmill  Vibram KSO Trek's 1 mi @ 8:57 pace 1% incline 3 mi @ 6:58 pace 1% incline 1 mi @ 8:57 pace 1% incline
Dec 10 Friday
Dec 11 Saturday				All day Snowboarding @ Snow Valley with Queanh, Veronica and Natasha.  Did about 21 runs, 17 of them were on the freestyle slope.  Lots of jumps, major plyometrics today.  Quads & hamstrings will probably be sore tomorrow.
Dec 12 Sunday				rest	13.50		1:45:01
Dec 13 Monday				rest
Dec 14 Tuesday				rest
Dec 15 Wednesday	4.00	0:33:00	0:08:15	28th VFF run in 47 days.  Outdoor run in Vibram KSO Treks.  Guessed time because watch battery drained.
Dec 16 Thursday	5.00	0:38:40	0:07:44	Evening run - 29th VFF run in 48 days - Treadmill Tempo run in Vibram KSO Trek 1 mi @ 8:57 pace 1% incline 2 mi @ 7:03 pace 1% incline 1 mi @ 6:40 pace 1% incline 1 mi @ 8:57 pace 1% incline 3 x 30 single leg raises (Abductors) 1 x 20 scorpions
Dec 17 Friday	4.00	0:31:05	0:07:46	Morning road run in Asics mile 1 @ 8:05 pace mile 2 @ 7:58 pace mile 3 @ 7:34 pace mile 4 @ 7:25 pace
Dec 18 Saturday	8.00	1:07:13	0:08:24	Morning run - 30th VFF run in 50 days - road run in light rain, love it!  Vibram KSO Trek mile 1 @ 10:20 pace mile 2 @ 8:18 pace mile 3 @ 8:14 pace 5 miles @ 8:05 ave pace mile 6 @ 7:57 pace mile 7 & 8 @ 8:05 pace		8.0
Dec 19 Sunday					21.00		2:49:58
Dec 20 Monday	3.00	0:23:20	0:07:47	31st VFF run in 43 days - Treadmill  Vibram KSO Trek's 1 mi @ 8:30 pace 1% incline 1 mi @ 8:00 pace 1% incline ½ mi @ 7:30 pace 1% incline ½ mi @ 6:40 pace 1% incline 4 x 25 @ 70 lbs Abs/core machine
Dec 21 Tuesday	4.00	0:32:45	0:08:11	32nd VFF run in 44 days - Treadmill  Vibram KSO Trek's 1 mi @ 8:57 pace 1% incline 2 mi @ 8:34 pace 4% incline 1 @ 6:40 pace 1% incline 2 x 10 switch hand pullups
Dec 22 Wednesday	4.00	0:30:18	0:07:34	33nd VFF run in 45 days - Treadmill  Vibram KSO Trek's ½ mi @ 8:57 pace 1% incline ½ mi @ 8:00 pace 1% incline ½ @ 6:18 pace 1% incline ½ mi @ 8:00 pace 1% incline ½ mi @ 6:40 pace 1% incline ½ mi @ 8:00 pace 1% incline ½ mi @ 6:40 pace 1% incline ½ mi @ 8:00 pace 1% incline
Dec 23 Thursday				3 x 30 single leg raises (Abductors) 1 x 20 scorpions
Dec 24 Friday				All day Snowboarding @ Mountain High with Queanh, George and Max.
Dec 25 Saturday
Dec 26 Sunday	5.00	0:41:10	0:08:14	34th VFF run in 49 days - Treadmill  Vibram KSO Trek's 1 mi @ 8:34 pace 1% incline 3 mi @ 8:34 pace 4% incline ½ @ 6:18 pace 1% incline ½ mi @ 7:30 pace 1% incline 2 x 10 switch hand chin-ups	16.00		2:07:33
Dec 27 Monday
Dec 28 Tuesday	4.00	0:31:18	0:07:50	35th VFF run in 51 days - Treadmill  Vibram KSO Trek's 1 mi @ 8:34 pace 1% incline 1 mi @ 8:00 pace 1% incline 1 mi @ 7:30 pace 1% incline ½ @ 6:58 pace 1% incline ½ @ 7:30 pace 1% incline
Dec 29 Wednesday				3 x 30 straight lateral leg lifts (Abductors) 2 x 1 min planks and L/R side planks
Dec 30 Thursday	4.00	0:31:49	0:07:57	37th VFF run in 53 days - OUTDOOR Vibram KSO Trek's (Burrr, 47º temp out there!) mile 1 @ 8:23 pace mile 2 @ 8:06 pace mile 3 @ 7:43 pace mile 4 @ 7:35 pace
Dec 31 Friday					8.00		1:03:07
total miles	1228.99	173:14:24	total hrs		1228.99	596.4	173:41:24