2007 miles	562.0	PR's		2011 Snowboarding Days :	10					Most miles/month	164.9
2008 miles	1005.0	Races		2011 Ave. Overall Pace:	0:07:48	January	111.62	July	145.83	Most miles/week	47.0
2009 miles	1026.5			Ave Pace for 20mi or more :	0:08:16	February	85.45	August	130.95	Longest run	26.5
2010 miles	1229.0			(10 or more miles) Long Runs :	31	March	93.06	September	117.71	Adam Altra :	144.80
2011 miles	1342.6			(two in one day) Double training runs:	17	April	70.52	October	120.44	Asics Hyperspeed 4 :	92.90
				Interval training runs:	9	May	123.05	November	104.30	Vibram KSO Trek :	189.18
				Tempo training runs:	24	June	147.55	December	89.00	Vibram Bikila LS :	79.3
		# of runs:	235	Sick Days:	7					Asics Piranha SP3 :	426.05
		0:27:00		Emil's TRAINING LOG 2011
Date	Distance	Time	Pace	Comments	Mi/Wk	LongRuns	Hrs/Wk
Jan 01 Sat				Started NEW YEARS - Snowboarding in Big Bear!
Jan 02 Sun
Jan 03 Mon	4.00	0:31:25	0:07:51	39th VFF run in 57 days - Treadmill Vibram KSO Trek's mile 1 @ 8:57 pace mile 2 @ 8:00 pace mile 3 @ 7:30 pace mile 4 @ 6:58 pace 4 x 25 Abdominal core crunches @ 70 lbs 2 x 10 switch hand chin-ups Sauna 10 mins
Jan 04 Tue	4.00	0:31:36	0:07:54	40th VFF run in 58 days - OUTDOOR VFF KSO Trek's mile 1 @ 8:04 pace mile 2 @ 7:53 pace mile 3 @ 7:41 pace mile 4 @ 7:37 pace
Jan 05 Wed	6.20	0:49:20	0:07:57	Evening run in Asics Hyperspeed4™ mile 1 @ 8:09 mile 2 @ 7:43 mile 3 @ 8:22 mile 4 @ 7:58 mile 5 @ 7:59 mile 6 @ 7:20 Last 2 tenths @ 8:10 pace
Jan 06 Thu	4.10	0:32:39	0:07:58	Evening - 41st VFF run in 60 days - OUTDOOR VFF KSO Trek's mile 1 @ 8:23 pace mile 2 @ 7:56 pace mile 3.1 @ 7:45 pace mile 4 @ 7:47 pace
Jan 07 Fri
Jan 08 Sat				All day Snowboarding @ Snow Valley, Tash, Queanh & Josiah
Jan 09 Sun					18.30		2:25:00
Jan 10 Mon	5.00	0:38:27	0:07:41	Evening - 42nd VFF run in 64 days - OUTDOOR VFF KSO Trek's Morning - 3 x 30 L/R Abductor leg raises mile 1 @ 8:13 mile 2 @ 7:37 mile 3 @ 7:44 mile 4 @ 7:27 mile 5 @ 7:24
Jan 11 Tue	5.00	0:39:02	0:07:48	Evening - 43rd VFF run in 65 days - Treadmill run VFF KSO Trek's mile 1 @ 8:34, 1% incline 2 miles @ 16:00, 1% incline mile 4 @ 7:30, 1% incline mile 5 @ 6:58, 1% incline
Jan 12 Wed	5.00	0:39:02	0:07:48	Evening - 44th VFF run in 66 days - Treadmill run VFF KSO Trek's mile 1 @ 8:34, 1% incline 2 miles @ 16:00, 1% incline mile 4 @ 7:30, 1% incline mile 5 @ 6:58, 1% incline 4 x 25 Abdominal core crunches @ 70 lbs
Jan 13 Thu	5.00	0:39:36	0:07:55	Evening - 45th VFF run in 67 days - Treadmill run VFF KSO Trek's mile 1 @ 8:34, 1% incline mile 2 @ 8:34, 1% incline mile 3 @ 6:58, 1% incline mile 4 @ 8:00, 1% incline mile 5 @ 7:30, 1% incline 2 x 10 switch hand chin-ups
Jan 14 Fri
Jan 15 Sat				All day Snowboarding @ Snow Valley, Tash, Queanh, Jen & John
Jan 16 Sun					20.00		2:36:07
Jan 17 Mon	4.00	0:31:55	0:07:59	Morning run - Asics Hyperspeed 4 (Garmin was miscalculating time)
Jan 17 Mon	4.00	0:29:50	0:07:27	Double - Evening run - 46th VFF run in 72 days. KSO Trek's 2 mi @ 0:15:36, 7:38 pace 3 @ 7:19 pace 4 @ 7:18 pace
Jan 18 Tue	4.00	0:30:52	0:07:43	Morning run - 47th VFF run in 73 days. KSO Trek's 1 @ 8:06 2 @ 7:38 3 @ 7:48 4 @ 7:20
Jan 18 Tue	4.00	0:31:50	0:07:58	Double - Evening run - 48th VFF Bikila's run in 74 days. I forgot how great the Bikila's felt to run in! :)
Jan 19 Wed				3 x 30 L/R Abductor leg raises 3 x 15 L/R single leg bridges
Jan 20 Thu	3.10	0:24:24	0:07:52	Morning run - 49th VFF run in 76 days. KSO Trek's 1 @ 8:12 2.1 @ 7:55 3.1 @ 7:30
Jan 21 Fri
Jan 22 Sat	14.10	1:53:55	0:08:05	Morning run - 50th VFF run in 78 days. KSO Trek's Never stopped watch, even for water breaks. Tiny blister on my 2nd toe. 5K split: 24:37 @ 7:56 pace 10K split: 49:23 @ 7:58 pace HM split: 1:46:19 @ 8:07 pace (mile 6.2 to 13.1 @ 7:48 pace) Last mile @ 7:36 pace		14.1
Jan 23 Sun					33.20		4:22:46
Jan 24 Mon	4.00	0:32:11	0:08:03	Morning run - Asics Hyperspeed 4 1 @ 8:50 2 @ 8:10 3 @ 7:43 4 @ 7:25
Jan 24 Mon	4.00	0:31:16	0:07:49	Double - Evening run - 51st VFF run in 81 days. KSO Trek's 1 @ 8:07 2 @ 8:01 3 @ 7:40 4 @ 7:23
Jan 25 Tue	6.02	0:47:06	0:07:49	Evening run - 52nd VFF run in 82 days. KSO Trek's 3 in 24:24 @ 8:07 ave pace 5 in 39:44 @ 7:41 ave pace mile 6 @ 7:11 ave pace
Jan 26 Wed				3 x 30 L/R Abductor leg raises 3 x 30 Wall squats w/yoga ball 2 x 20 push ups
Jan 27 Thu	3.10	0:25:58	0:08:23	Morning road run in KSO Trek's
Jan 28 Fri
Jan 29 Sat	16.00	2:09:54	0:08:07	Beach strand run in KSO Trek's with Queanh 54th VFF run in 86 days. 2 miles in 00:16:29 @ 08:15 pace mile 3 in 00:24:24 @ 07:55 pace mile 4 in 00:33:02 @ 08:15 pace mile 5 in 00:40:15 @ 08:03 pace mile 6 in 00:48:23 @ 08:04 pace mile 7 in 00:56:26 @ 08:04 pace mile 8 in 01:05:02 @ 08:08 pace mile 9 in 01:13:32 @ 08:10 pace mile 10 in 01:21:47 @ 08:11 pace mile 11 in 01:30:52 @ 08:16 pace mile 12 in 01:38:35 @ 08:13 pace 13.1 miles in 01:47:22 @ 08:12 pace mile 14-15 in 02:02:09 @ 07:47 pace mile 16 in 02:09:54 @ 07:46 pace		16.0
Jan 30 Sun					33.12		4:26:25
Jan 31 Mon	4.00	0:31:24	0:07:51	Morning run - 55th VFF run in 88 days. KSO Trek's 2 in 16:09 @ 8:02 ave pace 2 in 15:15 @ 7:39 ave pace
Jan 31 Mon	3.00	0:24:15	0:08:05	Double - Evening run - 56th VFF run in 88 days. KSO Trek's 1mi @ 8:34 1% incline 2mi @ 8:00 1% incline 3mi @ 7:41 1% incline 4 x 25 Abdominal core crunches @ 70 lbs 2 x 1 min L/R side planks
Feb 01 Tue	4.00	0:30:50	0:07:42	Evening road run - in Asics Hyperspeed 4's (Shoes felt very foreign to me, threw off my gait a little… maybe I still need to break them in more.  I also felt sluggish during this run) 1 @ 7:55 ave pace 2 @ 7:38 ave pace 3 @ 7:38 ave pace 4 @ 7:39 ave pace
Feb 02 Wed				3 x 50 wall squats w/yoga ball 1 x 10 L/R knee circles forwards, 1 x 10 L/R knee circles backwards 1 x 20 L/R knee circles forwards, 1 x 20 L/R  knee circles backwards 2 x 20 push-ups 3 x 30 L/R Abductor straight leg raises
Feb 03 Thu	5.00	0:38:04	0:07:37	Evening run - 57th VFF run in 91 days. KSO Trek's 1 mile @ 8:34 pace 2 mile @ 6:58 pace 3 mile @ 6:58 pace ½ mile @ 6:00 pace ½ mile @ 8:00 pace 5 mile @ 8:34 pace 1 x 10 switch hand chin-ups, 1 x 10 regular chin-ups
Feb 04 Fri	3.00	0:25:08	0:08:23	Evening run - 58th VFF run in 92 days. VFF Bikila's (Noticed right hip soreness during run, made me change my gait a little…) 2 miles, 8:34 pace @ 1% incline 1 mile, 8:00 @ 1% incline 2 x 1min planks & L/R side planks 3 x 30 L/R Abductor straight leg raises 15 mins Sauna
Feb 05 Sat
Feb 06 Sun					19.00		2:29:41
Feb 07 Mon	3.10	0:25:00	0:08:04	Morning run - 59th VFF run in 91 days. VFF Bikila's Recovery run, being careful with my right hip
Feb 08 Tue	6.20	0:48:01	0:07:45	Birthday Morning run - 60th VFF run in 92 days. VFF Bikila's.  (The Bikila's are definitely better for road running then the Kso Trek's.) 1 @ 7:46 pace 2nd - 3rd @ 7:29 ave pace 4th @ 7:33 ave pace 5th - 6.2 @ 8:03 ave pace (Ran into Tony Vega during the last 2 miles) 2 x 20 push-ups 2 x 1min planks & L/R side planks
Feb 09 Wed	5.00	0:39:43	0:07:57	Evening road run - 61st VFF run in 93 days - VFF Bikila's 2 in 16:06 @ 8:00 ave pace 3 @ 8:01 4 @ 7:52 5 @ 7:48 Left mid back a little stiff/sore all day, legs felt a little heavy today.
Feb 10 Thu				3 x 50 upright squats 8 x 10 single leg bridges
Feb 11 Fri	5.00	0:38:02	0:07:36	Evening treadmill - 62nd VFF run in 95 days. VFF Bikila's. 1 mile 8:34 @ 1% incline 3 miles 6:58 @ 1% incline 1 mile 8:34 @ 1% incline 1 x 10 switch hand chin-ups 1 x 10 regular chin-ups 4 x 25 Abdominal core crunches @ 70 lbs
Feb 12 Sat
Feb 13 Sun	4.00	0:31:07	0:07:47	Morning road run - 63rd VFF run in 97 days. VFF Bikila's. 1 @ 8:10 2 @ 8:01 3 @ 7:20 4 @ 7:18	23.30		3:01:53
Feb 14 Mon	4.00	0:29:38	0:07:24	Morning treadmill - 65th VFF run in 98 days. VFF Bikila's. 1 mile 8:00 @ 1 % incline 2 mile 8:00 @ 4 % incline 3 mile 6:58 @ 1 % incline 4 mile 6:40 @ 1 % incline 2 x 10 switch hand chin-ups 3 x 30 L/R Abductor straight leg raises 15mins in sauna
Feb 15 Tue	10.00	1:19:48	0:07:59	Morning road run - 66th VFF run in 99 days. VFF Bikila's. Splits: 2 @ 15:58, 7:58 ave pace 3 @ 7:46 ave pace 4 @ 7:47 ave pace 5 @ 8:02 ave pace 6-8 @ 23:09, 7:43 ave pace 9 @ 8:19 ave pace (felt very sluggish, low electrolytes...) 10 @ 8:08 ave pace		10.0
Feb 16 Wed				3 x 50 upright squats 3 x 15 single leg bridges
Feb 17 Thu	4.00	0:29:58	0:07:30	Morning road run - Asics Piranah My Splits: 1 @ 7:49 2 @ 7:33 3 @ 7:16 4 @ 7:19
Feb 18 Fri				3 x 15 single leg bridges 3 x 30 L/R Abductor straight leg raises
Feb 19 Sat	14.85	1:59:30	0:08:03	Morning beach strand run - 67th VFF run in 103 days. VFF Bikila's. Felt hard on left foot after mile 7, I didn't watch pace at all. No blisters.  03/08 - did distance again and think it was about 14.85 miles instead of 15.		14.9
Feb 20 Sun				5 hours Snow Summit snowboarding with Queanh, Veronica and Tash	32.85		4:18:54
Feb 21 Mon
Feb 22 Tue
Feb 23 Wed	4.00	0:30:12	0:07:33	Morning treadmill run - Asics Piranah My Splits: 1 in 8:34 @ 1% incline 2 in 8:00 @ 1% incline 3 in 7:30 @ 1% incline 4 in 6:58 @ 1% incline 1 x 1 min planks & L/R side planks
Feb 24 Thu	4.00	0:31:11	0:07:48	Evening treadmill run - Asics Piranah My Splits: 1 in 8:34 @ 1% incline 2 in 8:34 @ 4% incline 3 in 6:58 @ 1% incline ½ in 3:20 @ 1% incline (6:40 pace) ½ in 3:45 @ 1% incline (7:30 pace) 2 x 1 min planks & L/R side planks w/oblique crunches every 10 sec
Feb 25 Fri
Feb 26 Sat	6.20	0:48:01	0:07:45	Morning road run - 68th VFF run in 110 days. VFF Bikila's. My Splits: 2 mile @ 7:57 pace mile 3 @ 7:45 pace mile 4 @ 7:48 pace mile 5 @ 7:39 pace mile 6.2 @ 7:22 pace
Feb 27 Sun				3 x 15 single leg bridges 3 x 30 L/R Abductor straight leg raises	14.20		1:49:24
Feb 28 Mon	3.10	0:25:00	0:08:04	Morning road run - Asics Piranah My Splits: 1 in 8:16 2 in 7:59 3 in 7::47 Taking it easy, letting my right leg heal more.
Mar 01 Tue	4.00	0:29:49	0:07:27	Morning road run - Asics Piranah My Splits: 1 in 7:47 2 in 7:26 3 in 7:16 4 in 7:19
Mar 02 Wed	4.00	0:30:27	0:07:37	Morning road run - Asics Piranah My Splits: 1 in 7:55 2 in 7:38 3 in 7:29 4 in 7:23
Mar 03 Thu	6.20	0:47:22	0:07:38	Morning road run - Asics Piranah My Splits: mile 1 pace 8:00 mile 2 pace 7:56 mile 3 pace 7:43 mile 4 pace 7:40 mile 5 pace 7:26 mile 6 pace 7:07 mile 0.2 pace 7:16 3 x 30 L/R Abductor straight leg raises 2 x 1 min planks & L/R side planks w/oblique crunches every 10 sec
Mar 04 Fri
Mar 05 Sat	10.01	1:17:42	0:07:46	Morning road run - Asics Piranah (felt a hint of a shin splint in my left) My Splits: 1 00:07:53  1.01  07:49 2 00:07:40  0.99  07:44 3 00:08:27  1.10  07:40 (5K split: 0:24:00 @ 8:00 pace) 4 00:07:39  0.99  07:42 5 00:07:55  1.02  07:48 6 00:08:39  1.10  07:51 (10K split: 0:48:10 @ 7:46 pace) 7 00:07:02  0.89  07:53 8 00:08:41  1.11  07:49 9 00:13:46  1.80  07:39		10.0
Mar 06 Sun					27.31		3:30:20
Mar 07 Mon				2 x 1 min planks & L/R side planks w/oblique crunches every 10 sec 3 x 50 upright squats 3 x 15 L/R single leg bridges 3 x 30 L/R Abductor straight leg raises
Mar 08 Tue	6.21	0:49:21	0:07:57	Morning road run - Vibram Bikilas - felt much better then the Piranah's.  Didn't feel any shin splints during run.  Made effort to slow my pace. (69th VFF run in 120 days) My Splits: mile 2.01 pace 8:11 mile 3 pace 7:53 mile 4.07 pace 7:56 mile 5.09 pace 7:56 mile 6.21 pace 7:35 Evening: noticed slight pains in my left shin while at work.  Taking rest of week off running to heal up.
Mar 09 Wed
Mar 10 Thu
Mar 11 Fri
Mar 12 Sat				Awesome FULL day (approx 7 hours) Snowboarding in Mammoth with Q, V, Mnk and Sam :) LOVE IT, want to go back already. It's worth the sore muscles... maybe I'll lay off all that BEER next time (not the best recovery drink, hahaha!)
Mar 13 Sun					6.21		0:49:21
Mar 14 Mon
Mar 15 Tue	4.00	0:30:49	0:07:42	Evening road run - Asics Hyperspeed 4 (first run in 7 days) My Splits - my legs/body are still a little sore from Mammoth. 1 @ 7:48 3 @ 7:42 4 @ 7:35
Mar 16 Wed	4.01	0:31:15	0:07:48	Evening road run - Asics Piranha SP3 (feeling sleep deprived) My Splits - my legs/body are still a little sore from Mammoth.  I think have a strained muscle in my left rib-cage. 1 @ 7:59 2 @ 7:44 3 @ 7:51 4 @ 7:34
Mar 17 Thu	3.10	0:25:15	0:08:09	Morning road run - Asics DS Trainer 15s - my gait feels wrong with these shoes, I feel slower with them. 1 @ 8:24 2 @ 8:03 3.1 @ 7:59
Mar 18 Fri
Mar 19 Sat	10.02	1:20:12	0:08:00	Morning road run - Vibram Bikila's (aggrevated my left rib injury from weekend boarding) 70th VFF run in 131 days My pace Splits: mile 1 pace 8:08 mile 2 pace 7:54 mile 3 pace 8:25 mile 4 pace 7:55 mile 5 pace 7:58 mile 6 pace 7:48 mile 7 pace 8:00 mile 8-9 pace 8:00		10.0
Mar 20 Sun				left ribs noticably sore today	21.13		2:47:31
Mar 21 Mon	4.00	0:30:28	0:07:37	Evening road run - Asics Hyperspeed 4 (left ribs sore from boarding) 1 @ 8:00 1% incline 2 @ 7:30 1% incline 3 @ 6:58 1% incline 4 @ 8:00 1% incline 3 x 30 L/R Abductor straight leg raises
Mar 22 Tue	4.50	0:35:16	0:07:50	Evening road run - Asics Hyperspeed 4 (left ribs still sore) 1 @ 7:48 pace 2 @ 7:58 pace 3 @ 7:57 pace 4 @ 7:44 pace last ½ mi @7:32 pace
Mar 23 Wed	5.00	0:38:02	0:07:36	Evening Treadmill run - Asics Piranha Sp2 (left ribs still sore) 1 @ 8:34 1% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 7:30 1% incline 5 @ 6:58 1% incline 1/4 mile cooldown walk The run felt great, the Asics Piranha are good shoes, but the toes are not as comfortable as the Vibram's.  I think the vibram shoes with the minimal Asics Piranha cushion would be perfect!
Mar 24 Thu	4.00	0:30:57	0:07:44	Evening Treadmill -  Asics Piranha Sp2 (left ribs sore but improving) 1 @ 8:34 pace 2 @ 8:00 pace 3 @ 7:30 pace 3/4 mile @ 6:58 pace 1/4 mile @ 6:40 pace 3 x 30 L/R Abductor straight leg raises 2 x 1 min planks & L/R side planks w/oblique crunches every 10 sec
Mar 25 Fri
Mar 26 Sat	11.01	1:24:35	0:07:41	Morning road run - Vibram Bikila's left rib slightly improved) - 71st VFF run in 138 days My pace Splits: 2 mile pace 7:48 mile 3 pace 7:38 mile 4 pace 7:49 mile 5 pace 7:44 mile 6 pace 7:41 (6mi split 0:46:36 @ 7:46 ave pace) mile 7 pace 7:36 mile 8-9 pace 7:40 mile 10 pace 7:38 mile 11 pace 7:33 (2nd split 0:38:05 @ 7:39 ave pace)		11.0
Mar 27 Sun				4 x 30 L/R Abductor straight leg raises 3 x 20 Push-ups	28.51		3:39:18
Mar 28 Mon	5.00	0:40:31	0:08:06	Morning Treadmill run in VFF Bikila's (left ribs still sore) - 72nd VFF run in 141 days. 1 @ 8:27 1% incline 2 @ 8:00 1% incline 3 @ 8:00 1% incline 4 @ 7:30 1% incline 5 @ 8:34 1% incline 1/4 mile cooldown walk Felt sluggish today, didn't feel warmed up until mile 3.
Mar 29 Tue				5 hrs Snowboarding in Snow Summit with Queanh & Ruby.
Mar 30 Wed	4.00	0:32:39	0:08:10	Morning road run in VFF Bikila's (left ribs still a little sore, and bruised my left glute muscle while boarding yesterday, the pain really slowed my run but didn't change my gait, so I still ran) - 73rd VFF run in 143 days. 1 @ 8:41 pace 2 @ 8:11 pace 3 @ 7:55 pace 4 @ 8:51 pace
Mar 31 Thu	4.00	0:30:22	0:07:35	First evening road run in Bikila LS (left ribs still a little sore, and still feeling my bruised left glute muscle) - 74th VFF run in 144 days. 1 @ 7:50 pace 2 @ 7:27 pace 3 @ 7:39 pace 4 @ 7:21 pace
Apr 01 Fri				3 x 30 L/R Abductor straight leg raises 3 x 20 push-ups
Apr 02 Sat	6.20	0:47:57	0:07:44	Morning road run in Bikila LS (left ribs healed :)  still feeling my bruised left glute muscle) - 75th VFF run in 146 days.  Very sluggish run this morning, probably the beer and pizza last night. 1 @ 7:40 pace 2 @ 7:40 pace 3 @ 7:41 pace 3-6.2 @ 7:46 pace
Apr 03 Sun					19.20		2:31:29
Apr 04 Mon	5.00	0:38:30	0:07:42	Evening Treadmill tempo run in VFF Bikila LS - 77th VFF run in 147 days. 1 @ 8:00 1% incline 2 @ 7:30 pace 1% incline 3 @ 7:30 pace 1% incline 4 @ 7:30 pace 1% incline 5 @ 8:00 1% incline 1/4 mile cooldown walk 4 x 25 @ 75 lbs Abdominal core crunch machine
Apr 05 Tue	4.00	0:30:39	0:07:40	Morning road run in VFF Bikila's - 78th VFF run in 148 days. 1 @ 7:54 2 @ 7:43 3 @ 7:44 4 @ 7:16
Apr 06 Wed	3.11	0:24:12	0:07:47	Morning recover road run in VFF Bikila LS - 79th VFF run in 149 days. 1 @ 8:07 pace mile 2 to 3.1 @ 7:38 pace
Apr 07 Thu				3 x 30 L/R Abductor straight leg raises 3 x 20 push-ups
Apr 08 Fri	3.10	0:25:17	0:08:09	Morning easy road run in VFF Bikila LS - 80th VFF run in 151 days. 1 @ 8:30 2 @ 8:17 3 @ 7:42
Apr 09 Sat	13.10	1:42:10	0:07:48	Morning road run - Vibram Bikila LS (tough on left foot plantar fascia and Left Ankle in later miles) 81st VFF run in 152 days My pace Splits: 2 miles @ 8:02 3 @ 7:46 pace 4 @ 7:57 pace 5 @ 7:58 pace 6 @ 7:55 pace 7 @ 7:47 pace 8 @ 8:07 pace 9 @ 8:07 pace 10 @ 7:56 pace last 5K (11 to 13.1) @ 7:17 ave pace		13.1
Apr 10 Sun					28.31		3:40:48
Apr 11 Mon				3 x 30 L/R Abductor straight leg raises 4 x 20 push-ups
Apr 12 Tue				7 x 30 L/R single leg Bridges 3 x 50 Upright squats
Apr 13 Wed	4.00	0:31:20	0:07:50	Left foot/ankle is feeling better, but not 100% yet. Ran in the Asics Piranah
Apr 14 Thu	4.00	0:30:26	0:07:36	Morning road run in Asics Piranha 1 @ 7:57 ave pace 2 @ 7:34 ave pace 3 to 4 @ 7:28 ave pace
Apr 15 Fri				Snowboarding @ Mammoth with Tash, V, Jen and Qcuddles
Apr 16 Sat				Boarding @ June Mountain with Tash, V, Jen and Qcuddles
Apr 17 Sun					8.00		1:01:46
Apr 18 Mon	5.00	0:38:20	0:07:40	Morning road run in Asics Pirinah 1 @ 7:48 ave pace 2 @ 7:43 ave pace 3 @ 7:45 ave pace 4 @ 7:37 ave pace 5 @ 7:25 ave pace
Apr 19 Tue	4.00	0:30:35	0:07:39	Morning road run in Asics Pirinah 1 @ 7:57 ave pace 2 @ 7:40 ave pace 3 @ 7:31 ave pace 4 @ 7:25 ave pace
Apr 20 Wed				3 x 30 L/R single leg Bridges 3 x 30 L/R Abductor straight leg raises 3 x 20 push-ups
Apr 21 Thu	5.00	0:37:26	0:07:29	Evening treadmill interval run @ 1% incline 1 @ 8:20 pace 800m @ 6:40 pace w/400m @ 8:20 pace 800m @ 6:35 pace w/400m @ 8:20 pace 800m @ 6:27 pace w/400m @ 8:20 pace 800m @ 6:22 pace w/400m @ 8:20 pace 800m @ 6:18 pace w/400m @ 8:20 pace 400m @ 10:00 pace 800m @ 8:20 pace 400m cool down walk.
Apr 22 Fri
Apr 23 Sat				Approx 5 hours Snowboarding @ Snow Summit w/Tash, V, Q & John.
Apr 24 Sun					14.00		1:46:21
Apr 25 Mon	4.00	0:31:00	0:07:45	Morning road run in Asics Pirinah.  Stopped my watch at a light, and forgot to start it.  I guessed my approximate finish time.
Apr 26 Tue	4.00	0:30:11	0:07:33	Morning road run in Asics Pirinah 1 @ 7:55 ave pace 2 @ 7:30 ave pace 3 @ 7:21 ave pace 4 @ 7:23 ave pace
Apr 27 Wed	4.00	0:28:54	0:07:13	Morning treadmill Tempo run in Asics Pirinah 1 @ 8:00 @ 1% incline 2 @ 6:58 @ 1% incline 3 @ 6:58 @ 1% incline 4 @ 6:58 @ 1% incline ¼ mile cool-down walk 3 x 30 L/R Abductor straight leg raises 1 x 2 min planks, single leg every 15 secs 2 x 1 min L/R side planks w/oblique crunches every 10 secs.
Apr 28 Thu				Rest day. 3 x 20 push ups
Apr 29 Fri	2.01	0:15:50	0:07:53	Taper, recovery run, saving legs for OC Half-Marathon this Sunday. 1 @ 8:05 2 @ 7:45
Apr 30 Sat
May 01 Sun	13.10	1:37:51	0:07:28	2011 OC Half-Marathon (approx 265 ft total elevation) I wore Asics Piranha SP3 racing flats. Overall:  224 out of 6624 Men:  180 out of 2614 M 35-39:  29 out of 390 Age/Grade:  62.08% Place: 544 Finish:  1:37:51 Pace: 7:28 Tag Time:  1:37:51 Gun Time:  1:46:11 Split Times: 5 Km:  23:23 Pace: 7:32 7 mi:  52:53  Pace: 7:33  | Last 6.1 mi:  44:55  Pace: 7:29 (negative split) 10 Mi:  1:15:23 Pace: 7:33 11 mi:  1:22:47 Pace: 7:32 Garmin Splits: 1 @ 8:09        8 @ 07:39 (8mi in 1:00:50, 7:36 pace) 2 @ 6:55        9 @ 07:24 3 @ 7:17        10 @ 07:23 4 @ 7:37        11 @ 07:26 5 @ 07:16      12 @ 07:20 6 @ 07:36      13.1 @ 06:59 (Last 5.1mi in 37:01, 7:15 pace) 7 @ 07:54	27.11	13.1	3:23:46
May 02 Mon
May 03 Tue				3 x 20 Push-ups, Recovery day.  Legs are still sore from the OCHM.
May 04 Wed	4.00	0:31:34	0:07:53	Morning recovery road run (legs are still sore from OCHM) 1 @ 8:09 ave pace 2 @ 7:58 ave pace 3 @ 7:48 ave pace 4 @ 7:36 ave pace
May 05 Thu	3.10	0:24:09	0:07:47	Morning 5K road run (legs are still slightly sore from OCHM) 1 @ 8:03 ave pace 2 @ 7:43 ave pace 3 @ 7:35 ave pace
May 06 Fri				3 x 20 Push-ups 2 x 1 min L/R side planks w/oblique crunches every 10 secs.
May 07 Sat	10.00	1:18:04	0:07:48	Nice beach strand training run with Queanh, great running weather!  I wore Asics Piranha again, felt great.  Mile 10 was very fast, I was drafting off a Japanese fella who hit sub-6 min pace for a while. My Garmin mile splits: 2 miles @ 07:54 pace 4 miles @ 07:49 pace 5 @ 07:49 pace 6 @ 07:53 pace 7 @ 07:43 pace 8 @ 08:08 pace 9 - 10 @ 07:30 pace		10.0
May 08 Sun					17.10		2:13:47
May 09 Mon	5.00	0:37:17	0:07:27	Morning road run in Asics Hyperspeed felt okay today, more ankle support then the Asics Piranha, but I think the extra support made me start too faster then I should have. So I gradually slowed down instead of the other way around :·/ 1.07 @ 7:04 ave pace 1.16 @ 7:13 ave pace 1.14 @ 7:44 ave pace 0.71 @ 7:43 ave pace 0.92 @ 7:41 ave pace 3 x 30 L/R Abductor straight leg raises
May 10 Tue				Slight soreness in top of right ankle and left plantar faciitis, rest day.  No Asics Hyperspeed for now!
May 11 Wed	4.00	0:30:57	0:07:44	Morning road run 1 @ 7:57 ave pace 2 @ 7:47 ave pace 3 @ 7:37 ave pace 4 @ 7:29 ave pace
May 12 Thu				3 x 15 single leg Bridges 4 x 30 L/R Abductor straight leg  raises push-ups
May 13 Fri
May 14 Sat	13.10	1:39:57	0:07:38	2011 Palos Verdes Half-Marathon (approx 957 ft elevation gain) I wore Asics Piranha SP3 racing flats. Overall:  60 out of 1013 Men:  55 out of 460 M 35-39:  12 out of 68 Finish: 1:39:57  Pace: 7:38 (1st time I beat all WOMEN in my age group 35-39) Negative Split: • First 7mi in 53:54 @ 7:41 ave pace • Last 6.18mii in 46:02 @ 7:27 ave pace My Garmin pace Splits: 1 @ 8:15        8 @ 07:35 (First 8mi in 1:01:39 @ 7:42 ave pace) 2 @ 7:41        9 to 10 @ 07:27 3 @ 7:24        11 @ 08:00 4 @ 7:29        12 @ 07:19 5 @ 07:31      13.1 @ 06:55 (Last 6.18mii in 46:02 @ 7:27 ave pace) 6 @ 08:04      7 @ 07:18 (First 7mi in 0:53:54 @ 7:41 ave pace)		13.1
May 15 Sun					22.10		2:48:11
May 16 Mon	3.25	0:25:15	0:07:46	3 x 15 single leg Bridges 3 x 30 L/R Abductor straight leg  raises 4 x 20 push-ups Evening road run: (Difficult, legs are heavy) 1 mile @ 07:52 ave pace 2 - 3.25 miles @ 7:43 ave pace
May 17 Tue
May 18 Wed	4.00	0:31:11	0:07:48	Evening treadmill interval run - Asics Pirinah, @ 1% incline.  SLUGGISH, legs/cardo not fully recovered :( 1mi @ 8:20 pace 800m @ 6:40 pace w/400m @ 8:20 pace 800m @ 6:40 pace w/400m @ 8:20 pace 800m @ 6:40 pace w/400m @ 8:34 pace 1.5mi @ 8:34 pace 400m cool down walk. 4 x 25 @ 75 lbs Abdominal core crunch machine
May 19 Thu	4.02	0:31:45	0:07:54	Morning road run - legs felt a little better today, but not 100% 1 @ 7:56 ave pace 2 @ 8:07 ave pace 3 @ 7:54 ave pace 4 @ 7:36 ave pace
May 20 Fri
May 21 Sat	17.02	2:18:00	0:08:06	Morning beach strand run in Asics Piranha, great run, felt left arch slightly sore in later miles but body adapted well and foot feels great.  Felt a nice "runner's high" in mile 16-17 that made the running almost feel effortless! My Garmin splits: 1 @ 07:56     10 @ 08:05 2 @ 07:55     11 @ 08:14 3 @ 07:52     12 @ 08:04 4 @ 08:01     13 @ 08:18 (HM split 1:45:08 @ 8:02 ave pace) 5 @ 08:04     14 @ 09:23 (stop for water refill) 6 @ 07:51     15 @ 07:49 7 @ 08:02     16 @ 08:07 8 @ 08:20     17 @ 07:44 9 @ 08:04 6mi split = 47:40 @ 7:57 ave pace Avg Moving Speed:  7.5 mph		17.0
May 22 Sun					28.29		3:46:11
May 23 Mon	4.00	0:30:54	0:07:44	Morning road run 1 @ 08:07 2 @ 07:40 3 @ 07:40 4 @ 07:25
May 24 Tue	4.26	0:32:34	0:07:39	Morning: 4 x 25 Push-Ups 3 x 30 L/R Abductor straight leg  raises Evening: (legs are feeling good, but saving my legs for quality run this week) - ran in Asics Piranha Garmin pace/mile splits: mile 1 @ 7:35 mile 2 & 3 @ 7:46 mile 4 @ 7:27 ¼ mile @ 7:30
May 25 Wed
May 26 Thu	18.00	2:34:07	0:08:34	Morning beach strand run with Queanh.  Sharp Right achilles pain @mile 15 scared me so I slowed significantly and stopped multiple times to massage/stretch. After a couple miles, the pain was gone, but I kept a safe easy pace and adjusted form to land more flat footed (made a big difference). I'm planning on calf-dips for stretching/strengthening. Garmin mile pace splits: 1 @ 7:59     10 @ 8:09 2 @ 7:39     11 @ 8:43 3 @ 7:50     12 @ 8:06 4 @ 8:00     13 @ 8:30 5 @ 8:05     14 @ 8:18 (ran on an uneven trail with hills - prob the culprit) 6 @ 8:07     15 @ 10:53 (Right achilles pain - slowed pace) 7 @ 8:11     16 @ 10:48 (careful with pace to be safe) 8 @ 8:23     17 @ 09:00 9 @ 8:16     18 @ 08:55 • Six mile split = 0:47:39 @ 7:57 pace • Half Marathon split = 1:46:55 @ 8:10 pace		18.0
May 27 Fri
May 28 Sat				20 x 30 sec L/R Side Planks w/oblique crunches every 10 secs 100 Push-ups (10 in-between each L/R side plank set) 3 x 15 L/R single-leg Bridges 3 x 30 L/R Abductor straight leg  raises 3 x 15 L/R single leg Calf-raises
May 29 Sun	4.00	0:30:45	0:07:41	Morning run - special attention to my landing to protect my right achilles, midfoot rather then forefoot.  I didn't notice any achilles discomfort at all today, I wanted to do 6 miles, but I'm being safe to avoid any injurues. mile 1 @ 07:53 mile 2 @ 07:38 mile 3 @ 07:41 mile 4 @ 07:30	30.26		4:08:20
May 30 Mon	6.20	0:47:24	0:07:39	Morning 10K: (think I tore my right calf muscle a little but doing those calf-raises two days ago - unnaturally sore, but doesn't affect running) mile 1 @ 07:49 pace mile 2 @ 07:44 pace mile 3 @ 07:39 pace mile 4 @ 07:43 pace mile 5 @ 07:39 pace mile 6.2 @ 07:15  pace
May 30 Mon	6.00	1:00:00	0:10:00	Lost my apt keys and slowly jogged the route again to find them, no luck :(
May 31 Tue
Jun 01 Wed	4.00	0:29:58	0:07:30	Evening road run - took about 2 miles before my legs felt warmed up and loose.  Evening's run felt so easy, like I could've done twice the distance. mile 2 in 15:17 @ 7:32 ave pace mile 3 @ 7:29 ave pace mile 4 @ 7:23 ave pace
Jun 02 Thu	5.00	0:37:32	0:07:30	Morning treadmill Tempo run, all 1% INCLINE, Five min warmup walk 1 @ 8:19 pace (7.2 mph) 2 @ 6:58 pace (8.6 mph) 3 @ 6:58 pace (8.6 mph) 4 @ 6:58 pace (8.6 mph) 5 @ 8:19 pace (7.2 mph) ¼ mile cool-down walk @ 1 % incline  (3.8 - 3.5 mph)
Jun 03 Fri	5.00	0:37:57	0:07:35	• Morning: 3 x 30 L/R Abductor straight leg  raises • Evening road run: My Garmin pace splits: mile 1 @ 7:45 mile 2 @ 7:47 mile 3 @ 7:25 mile 4 @ 7:30 mile 5 @ 7:24
Jun 04 Sat	4.00	0:31:40	0:07:55	Treadmill run @ 1% incline mile 1 @ 8:20 mile 2 @ 7:30 mile 3 @ 7:30 mile 4 @ 8:20 4 x 25 Ab core crunch machine @ 70 lbs (felt harder then usual)
Jun 05 Sun				100 Push-Ups (5 x 20) 3 x 50 High-Knees w/10 LBS for arm swings.	30.20		4:04:31
Jun 06 Mon	5.00	0:37:01	0:07:24	• Morning progression road run: 1 @ 07:51 2 @ 07:29 3 @ 07:27 4 @ 07:07 5 @ 07:02
Jun 07 Tue	3.10	0:23:24	0:07:33	• Morning road run: mile 1 @ 07:44 pace mile 2 @ 07:35 pace mile 3.1 @ 07:40 pace 100 Push-Ups (5 x 20 sets) 3 x 50 High-Knees w/5 LBS ankle weights and 10 LBS each arm. 3 x 30 L/R Abductor straight leg  raises 2 x 60 sec L/R Side Planks
Jun 08 Wed	5.00	0:37:08	0:07:26	• Evening treadmill interval run 1% incline: 5 min warm-up walk 1 mile @ 8:20 pace 800m @ 6:40 pace w/400m @ 8:20 pace (9.0 mph) 800m @ 6:35 pace w/400m @ 8:20 pace (9.1 mph) 800m @ 6:31 pace w/400m @ 8:20 pace (9.2 mph) 800m @ 6:27 pace w/400m @ 8:20 pace (9.3 mph) 800m @ 6:22 pace w/400m @ 8:20 pace (9.4 mph) 400m @ 8:20 pace 7 min cool-down walk.  Stretching routine. Run felt tough, but satisfying because I noticed my progress - the same run was easier then last time I did it :)
Jun 09 Thu	4.00	0:30:00	0:07:30	Morning road run, felt very easy after the speedwork yesterday :)
Jun 10 Fri				100 Push-Ups (20 x 5 sets) 200 Hip flexor High-Knees w/10 LBS curls each arm (50 x 4 sets)
Jun 11 Sat	20.00	2:44:01	0:08:12	Morning beach strand run with Queanh :)  The last 5 miles kicked my butt.  The run felt more difficult then I think it should have. Had 1 S-CAP before run, 4 Power-Gel's mi 5, 10, 14, 17.  Only about 3 NUUN hydration half tablet at a time.  Ran in Asics Piranha - no blisters. My Garmin Pace Splits: 1 @ 08:16     11 @ 08:50 2 @ 07:56     12 @ 08:00 3 @ 07:44     13 @ 08:00 4 @ 07:47     14 @ 08:32 5 @ 08:00     15 @ 08:15 6 @ 08:03     16 @ 07:57 (fatigue set in here) 7 @ 08:06     17 @ 08:30 8 @ 08:26     18 @ 08:14 9 @ 08:12     19 @ 08:28 10 @ 08:15    20 @ 08:17 (felt drained, needed more electrolytes earlier)		20.0
Jun 12 Sun				4 x 30 L/R Abductor straight leg  raises	37.10		4:51:34
Jun 13 Mon	3.10	0:23:48	0:07:41	1st run in NB Minimus Road shoes.  Felt sluggish probably from Hamburger yesterday and bad sleep. 1 @ 7:47 2 @ 7:37 3.1 @ 7:38
Jun 14 Tue	4.00	0:30:28	0:07:37	Morning road run in NB's, feeling a little better, not 100% yet. 1 @ 7:53 2 @ 7:31 3 @ 7:37 4 @ 7:28
Jun 15 Wed	4.00	0:30:42	0:07:40	Morning road run in NB's, headache I haven't had in years - feeling it for for 4 days now, took a melatonin last night, much better sleep, though I still woke very often. 1 @ 7:52 2 @ 7:41 3 @ 7:34 4 @ 7:34
Jun 15 Wed	4.00	0:30:17	0:07:34	Double - Evening road run: mile 1 & 2 in 15:27 @ 7:43 ave pace mile 3 @ 7:28 mile 4 @ 7:27 100 Push-Ups (20 x 5 sets) 200 Hip flexor High-Knees w/10 LBS curls each arm (50 x 4 sets)
Jun 16 Thu	3.10	0:23:33	0:07:36	Morning run in Asics Hyperspeed - the NB Minimus Road shoes causing chafing on my left achilles, and blister on my 5th right toe.  The Hyperspeeds feel similar to the Piranha. 1@ 7:41 2 @ 7:41 3.1 @ 7:24
Jun 16 Thu	4.00	0:30:17	0:07:34	Double - Evening run in Asics Hyperspeed 1 @ 7:40 2 @ 7:35 3 @ 7:32 4 @ 7:27
Jun 17 Fri
Jun 18 Sat	10.00	1:20:15	0:08:01	Beach strand run in Asics Hyperspeed's - definitely not as comfortable to me as the Asics Piranha's.  Good run, felt a little tough probably because of my very bad sleep last night. Morning RHR was 52.  I saw Patrick Sweeney and Dan Lehnberg start the Hermosa 24-hour Ultra Marathon before I left. My Garmin pace splits: 1 @ 8:07     6 @ 7:56 2 @ 8:07     7 @ 8:00 3 @ 7:48     8 @ 8:24 4 @ 8:05     9 @ 8:08 5 @ 7:58   10 @ 07:35		10.0
Jun 19 Sun	3.00	0:35:00	0:11:40	Recovery run in Sand and Cement, ran some of the Hermosa 24-hour Ultra Marathon with Sweeney & Lehnberg, caught some video footage also :)	35.20		4:44:20
Jun 20 Mon				3 x 30 L/R Abductor straight leg  raises 100 Push-Ups (20 x 5 sets) 200 Hip flexor High-Knees w/10 LBS curls each arm (50 x 4 sets)
Jun 21 Tue	3.11	0:23:46	0:07:39	Morning road run in New Balance Minimus Trail (1st run - the shoes feel like Vibrams with more protection) 1 & 2 i@ 7:34 ave pace 5K @ 07:48  ave pace
Jun 21 Tue	4.00	0:31:06	0:07:46	Double - Evening road run 1 @ 8:08 2 @ 7:36 3 @ 7:42 4 @ 7:39
Jun 22 Wed				3 x 30 L/R Abductor straight leg  raises 100 Push-Ups (25 x 4 sets) 2 x 60 sec L/R Side Planks
Jun 23 Thu
Jun 24 Fri	21.00	2:59:47	0:08:34	Morning beach strand run with Queanh (on her Birthday!).  I really had to focus on good form during fatigue in later miles. Hydration:  4 Nuun pills - ½ tablet or more @ start, then mile 7, 10, 14 & 17 PowerGel @ mile 5, 10, 14 & 17 My garmin pace splits: 1 @ 8:32     12 @ 8:23 2 @ 8:24     13 @ 8:21 3 @ 8:27     14 @ 8:22 4 @ 8:33     15 @ 8:56 5 @ 8:32     16 @ 8:26 6 @ 8:39     17 @ 8:33 7 @ 8:37     18 @ 9:31 8 @ 8:48     19 @ 8:20 9 @ 8:37     20 @ 8:22 10 @ 8:35   21 @ 7:23 11 @ 9:07		21.0
Jun 25 Sat	2.00	0:15:55	0:07:58	Recovery run - legs feel tired after yesterday's 21 miler.  Ran in NB Minimus Trail shoes - love the shoes, but probably limited to short distance on asphalt/cement. Morning RHR = 47 1 @ 7:50 pace 2 @ 8:07 pace 120 puch-ups (5 x 20 sets) 200 Hip flexor High-Knees w/10 LBS curls in each arm (50 x 4 sets)
Jun 26 Sun				Rest day.  Morning RHR = 47	30.11		4:10:34
Jun 27 Mon	4.01	0:30:48	0:07:41	Morning road run in NB Minimus Trail. Legs feel good 1 @ 7:58 2 @ 7:43 3 @ 7:38 4 @ 7:22
Jun 27 Mon	4.13	0:30:15	0:07:19	Double - Evening road run - love these Asics Piranha, my feet feel great in them. 1 @ 7:35 2 @ 6:59 3 @ 7:23 4 @ 7:20
Jun 28 Tue	4.00	0:31:18	0:07:50	Morning road run, slight fatigue from yesterday's run(s). 1 @ 8:14 2 @ 7:47 3 @ 7:47 4 @ 7:28
Jun 28 Tue	4.00	0:30:14	0:07:34	Double - Evening road run in Asics Piranha.  I ran a different route this evening, my legs are a little tight, but still feeling comfortable. 1 @ 7:44 2 @ 7:39 3 @ 7:42 (I forgot to stop watch while I stopped to adjust my shirt) 4 @ 7:07
Jun 29 Wed	2.00	0:15:55	0:07:58	Morning road run, no time for more. 1 @ 8:10 2 @ 7:42
Jun 29 Wed	5.00	0:37:34	0:07:31	Double - Evening Treadmill Tempo run in NB Minimus Trail shoes.  pretty tough run after all this week's miles, but felt great afterwards. 5 min warmup walk (3.8 mph) 1 @ 8:20 1% incline (7.2 mph) 2 @ 6:58 pace 1% incline (8.6 mph) 3 @ 6:58 pace 1% incline (8.6 mph) 4 @ 6:58 pace 1% incline (8.6 mph) 5 @ 8:20 1% incline (7.2 mph) 0.30 mile cool down walk 4 x 25 @ 75 lbs Abdominal core crunch machine 100 push-ups (20 x 5 sets)
Jun 30 Thu	4.00	0:30:00	0:07:30	Morning: 3 x 30 L/R Abductor straight leg  raises 100 Hip flexor High-Knees w/10 LBS curls each arm (50 x 2 sets) Evening road run in Asics Piranha.  I ran a different route.  Was feeling a little lethargic, but feet feel good, pace was comfortable enough for dist. 1 @ 7:28 2 @ 7:33 3 @ 7:42 4 @ 7:15
Jul 01 Fri
Jul 02 Sat	10.00	1:18:00	0:07:48	Late Morning road run - started around 9:30am, so hot outside!  Very bad sleep - about 4.5 hours, RHR 51.  Pushed a little, but the run still felt pretty comfortable.  Saving legs for next weekend. 1 @ 7:41     6 @ 7:59 2 @ 7:38     7 @ 7:47 3 @ 7:56     8 @ 7:49 4 @ 8:00     9 @ 7:49 5 @ 7:58     10 @ 7:21		10.0
Jul 03 Sun					37.14		4:44:04
Jul 04 Mon	6.30	0:46:44	0:07:25	Morning road run.  Legs feel fine today. 1 @ 7:16 2 @ 7:36 3 @ 8:09 4 @ 7:36 5 @ 7:26 6 @ 7:06 100 Puch-ups (25 x 4 sets) 150 Hip flexor High-Knees w/10lbs arms & 5Lbs ankles (50 x 3 sets)
Jul 05 Tue	4.00	0:30:37	0:07:39	Evening road run, legs feel okay. 1 @ 7:52 2 @ 7:46 3 @ 7:34 4 @ 7:22
Jul 06 Wed	5.00	0:37:56	0:07:35	Evening road run in Asics Hyperspeeds.  Legs felt a little heavier today and the ground feel is noticably different in these shoes. 1 @ 7:39 2 @ 7:35 3 @ 7:53 4 @ 7:31 5 @ 7:13 100 Push-ups (25 x 4 sets) 200 Hip flexor High-Knees w/10lbs arms & 5Lbs ankles (50 x 4 sets)
Jul 07 Thu	5.00	0:37:34	0:07:31	Evening Treadmill Tempo run in NB Minimus Trail shoes.  Hard pace to maintain, great workout. 5 min warmup walk (3.8 mph) 1 @ 8:20 1% incline (7.2 mph) 2 @ 6:58 pace 1% incline (8.6 mph) 3 @ 6:58 pace 1% incline (8.6 mph) 4 @ 6:58 pace 1% incline (8.6 mph) 5 @ 8:20 1% incline (7.2 mph) ¼ mile cool down walk 4 x 25 @ 70 lbs Abdominal core crunch machine
Jul 08 Fri
Jul 09 Sat	22.00	3:05:58	0:08:27	Morning beach strand run.  Ran in new pair of Asics Piranha's, feet feel great.  I still feel like I needed more electrolytes at the end of the run. S!caps: 1 before start and 1 additional at mile 11 Hydration:  5 NUUN pills, ½ pill each water refill. PowerGels:  at mile 1, 5, 10, 13, 16, 19 1 @ 8:15     12 @ 8:21 2 @ 8:06     13 @ 8:07 3 @ 8:12     14 @ 8:28 4 @ 8:16     15 @ 8:49 5 @ 8:23     16 @ 8:14 6 @ 8:18     17 @ 9:15 7 @ 8:21     18 @ 8:18 8 @ 8:31     19 @ 8:46 9 @ 8:34     20 @ 8:49 10 @ 8:33     21 @ 8:03 11 @ 9:09     22 @ 7:50		22.0
Jul 10 Sun				Recovery day, no running.  Some strength training: 100 Push-ups (20 x 5 sets) 300 Hip flexor high-knees w/10lbs Biceps Curls (50 x 6 sets) 15 x 3 L/R Single-Leg Bridges 30 x 3 L/R Abductor straight leg  raises	42.30		5:38:49
Jul 11 Mon
Jul 12 Tue	3.11	0:24:23	0:07:50	Morning recovery run, rushed for work 1 @ 8:01 2 @ 7:53 3 @ 7:38
Jul 12 Tue	4.01	0:30:34	0:07:37	Double - Evening road run in Asics Piranha. 1 @ 8:01 2 @ 7:41 3 @ 7:33 4 @ 7:14
Jul 13 Wed	4.00	0:29:27	0:07:22	Evening outdoor progression run in Asics Piranha 1 @ 7:53 2 @ 7:35 3 @ 7:11 4 @ 6:48 100 Push-ups (20 x 5 sets) 310 Hip flexor high-knees w/10lbs Biceps Curls (50 x 6 sets, last set +10)
Jul 14 Thu	5.00	0:37:32	0:07:30	Evening treadmill Tempo run, all 1% INCLINE, Five min warmup walk Good run, surprised me because I was feeling lethargic.  But when I reached mile 4, I felt like I could've easily done another tempo mile.  Definitely easier then then last week's tempo run. 1 @ 8:19 pace (7.2 mph) 2 @ 6:58 pace (8.6 mph) 3 @ 6:58 pace (8.6 mph) 4 @ 6:58 pace (8.6 mph) 5 @ 8:19 pace (7.2 mph) 0.40 mile cool-down walk @ 1 % incline  (3.8 - 3.5 mph)
Jul 15 Fri
Jul 16 Sat	12.00	1:42:00	0:08:30	Fun run during my down week, at Malaga Cove. Elevation Gain:  761 ft 1 - 2 @ 8:22 3 @ 7:55 4 @ 8:43 5 @ 8:52     6 @ 8:49 7 @ 8:16 8 - 9 @ 9:07 10 @ 8:51 11 @ 7:56 12 @ 7:34		12.0
Jul 17 Sun	3.80	1:09:26	0:18:16	Irvine Lake Mud Run: Left ankle is a little sore because I almost rolled it about 4 times during the run.	31.92		4:53:22
Jul 18 Mon	6.20	0:48:00	0:07:45	Morning road run, legs feel a little heavy.  Left ankle still a little sore from yesterday. 1 @ 8:03 2 @ 7:49 3 @ 8:00 4 @ 7:37 (fast because chased and passed a bike rider up hill) 5 @ 7:42 6 @ 7:20 100 Push-ups (25 x 4 sets) 150 Hip flexor high-knees w/10lbs Biceps Curls (75 x 2 sets)
Jul 19 Tue	6.21	0:47:58	0:07:43	Morning road run.  Left ankle still a little sore from the Mud Run. 1 @ 7:52 2 @ 7:43 3 @ 7:51 4 @ 7:55 (up hill) 5 @ 7:39 6 @ 7:22
Jul 20 Wed				(Mild cold-flu symptoms since last week, catching up to me) 30 x 3 L/R Abductor straight leg  raises 2 x 50 Core work
Jul 21 Thu				Sick - head cold
Jul 22 Fri	3.00	0:22:44	0:07:35	Sick - head cold, can feel it in my lungs now. Morning road run in Hyperspeed's 1 @ 6:57 2 @ 7:55 3 @ 7:51
Jul 23 Sat	6.20	0:48:45	0:07:52	Sick - took Nyquil last night. Sick - took Nyquil last night.  Still feel sick, lungs are not 100%. Breathing didn't come easy. Morning 10K dist: 1 @ 7:48 2 @ 7:49 3 @ 7:51 4 @ 8:12 (mild hills) 5 @ 8:01 6 @ 7:29
Jul 24 Sun	5.00	0:37:34	0:07:31	Sick - I think I beat the flu/cold already, the run felt easy. Treadmill Tempo run: 5min warm up walk. 1 @ 8:20 w/1% incline (7.2 mph) 2 @ 6:58 w/1% incline (8.6 mph) 3 @ 6:58/w/1% incline (8.6 mph) 4 @ 6:39 w/1% incline (9.0 mph) 5 @ 8:20 w/1% incline (2 tenths of this mile @ 6% incline)  (7.2 mph) ¼ mile cool-down walk, 1% incline.	26.61		3:25:01
Jul 25 Mon	5.00	0:38:55	0:07:47	Morning: Sick - not 100% yet, but much improved.  Planning on running later. I'm still coughing up some excess mucus from my lungs/throat. 100 Push-ups (20 x 5 sets) 200 Hip flexor high-knees w/10lbs Biceps Curls (50 x 4 sets, one set +10) Evening run: 1 @ 7:49 2 @ 7:36 3 @ 8:02 4 @ 7:56 5 @ 7:30
Jul 26 Tue	5.00	0:39:28	0:07:54	Evening run: @ the Honda Track, trail/road run. Wore my old Asics Piranha's, they still feel great to run in after 321 miles and very thin sole left. Sick - lungs still not 100%, coughing/breathing slightly difficult. 1 - 2 @ 7:55 3 @ 7:53 4 @ 7:55 5 @ 7:49
Jul 27 Wed				Morning: 30 x 3 L/R Abductor straight leg  raises Evening: 100 Push-ups (20 x 5 sets) 250 Hip flexor high-knees w/10lbs Biceps Curls (50 x 5 sets)
Jul 28 Thu	4.00	0:30:39	0:07:40	Evening run: some road and Honda Track (trail & road). Sick - breathing didn't feel difficult, but I can tell my lungs still not 100% 1 @ 7:35 2 @ 7:33 3 @ 7:48 4 @ 7:41
Jul 29 Fri
Jul 30 Sat	21.00	2:57:00	0:08:26	Yesterday I ate 5 meals, about ever two hours. I snacked all day in-between meals (including two protein bars, rice crackers and celery), and then I had a dinner of turkey meat & brown rice w/veggies followed by a full bowl of quinoa pasta with ground turkey & marinara sauce w/veggies before bed. And I didn't even run. Yet, my morning RHR = 48, and my morning weight = 128.4 (that tha heck?! 3 lbs under normal). Man, I even cut my mileage short this week. Why the weight loss? The run felt great, I made an effort to keep around 8:15 pace/mi.  I'm trying to stuff my face today, jeez.		21.0
Jul 31 Sun				7 mile trail Hike @ Laguna Hills, 1047 feet elevation gain, with Queanh, Tawny, Marci, Leslie - wore my Vibram KSO Trek's. (2hrs, 58min hike) - horrible sleep last night.	35.00		4:46:02
Aug 01 Mon				100 Push-ups (25 x 4 sets) 200 Hip flexor high-knees w/10lbs Biceps Curls (50 x 4 sets)
Aug 02 Tue	3.10	0:23:03	0:07:26	Morning: road run, short on time :( 1 @ 7:42 2 @ 7:28 3 @ 7:06
Aug 02 Tue	4.00	0:30:09	0:07:32	Double - Evening road run in Asics Piranha. 1 @ 7:52 2 @ 7:29 3 @ 7:24 4 @ 7:23
Aug 03 Wed	4.00	0:30:29	0:07:37	Morning: (rushed for work) 30 x 3 L/R Abductor straight leg  raises 50 Push-ups (25 x 2 sets) 100 Hip flexor high-knees w/10lbs Biceps Curls (50 x 2 sets) Evening:  @ Honda Track, trail/road run.  Easy, the trail babies my feet :) 1 @ 7:27 2 @ 7:46 3 @ 7:44 4 @ 7:31
Aug 04 Thu	4.00	0:29:21	0:07:20	Evening road run in my old Asics Piranha racing flats - these shoes feel awesome even after 325 miles and very worn tread. 1 @ 7:43 2 @ 7:19 3 @ 7:27 4 @ 6:49 (last 200m pretty tough on mild hill)
Aug 05 Fri	5.00	0:37:34	0:07:31	Morning treadmill Tempo run, all 1% INCLINE, 3 min warmup walk 1 @ 8:19 pace (7.2 mph) 2 @ 6:58 pace (8.6 mph) 3 @ 6:58 pace (8.6 mph) 4 @ 6:58 pace (8.6 mph) 5 @ 8:19 pace (7.2 mph) 4 x 25 Abdominal core crunches @ 70 lbs
Aug 06 Sat				160 Push-ups (25 x 6 sets +10 last set) 300 Hip flexor high-knees w/10lbs Biceps Curls (50 x 6 sets) 30 x 3 L/R Abductor straight leg  raises
Aug 07 Sun	10.00	1:18:51	0:07:53	Morning beach strand run.  Lungs felt good, the run felt pretty easy, saving legs for another 20+ miler next week I have to find a way to fit it into my schedule. 1 @ 8:03 2 @ 8:07 3 @ 7:45 4 @ 7:52 5 @ 7:49 6 - 7 @ 7:52 8 @ 7:54 9 @ 8:04 10 @ 7:27	30.10	10.0	3:49:27
Aug 08 Mon				100 Push-ups (25 x 4 sets) 150 Hip flexor high-knees w/10lbs Biceps Curls (50 x 3 sets) 60 L/R single-leg Bridges (15 x 4 sets)
Aug 09 Tue	3.14	0:23:46	0:07:34	Morning road run, cut mileage short , rushed for work. 1 @ 7:48 2 @ 7:30 3 @ 7:24
Aug 10 Wed	4.00	0:30:15	0:07:34	Morning treadmill Tempo run: 1 @ 8:19 @ 1% incline 2 @ 6:39 @ 1% incline 3 @ 6:58 @ 1% incline 4 @ 8:19 @ 1% incline 4 x 25 Abdominal core crunches @ 70 lbs
Aug 11 Thu	3.11	0:23:24	0:07:31	Morning road run, rushed for work so cut mileage short.
Aug 12 Fri	4.00	0:30:35	0:07:39	Morning: 125 Push-ups (25 x 2 sets, then 50 x 1 set) 200 Hip flexor high-knees w/10lbs Biceps Curls (100 x 2 sets) Evening:run at Honda trail/track, first mile on roads, then switched to trail. 1 @ 7:35 2 @ 7:38 3 @ 7:48 4 @ 7:32
Aug 13 Sat	13.11	1:43:49	0:07:55	Tough morning training run, I rushed because I have to go to work afterwards. :( 1 @ 7:35 2 @ 7:33 3 @ 7:35 4 @ 7:47 5 @ 7:56 6 @ 7:56 7 @ 8:08 8 @ 8:23 9 @ 8:17 10 @ 8:04 11 & 12 @ 7:55 13.1 @ 7:49		13.1
Aug 14 Sun				100 Push-ups (25 x 4 sets) 200 Hip flexor high-knees w/10lbs Biceps Curls (100 x 2 sets) 90 L/R Abductor straight leg  raises (30 x 3 sets) 45 L/R single-leg Bridges (15 x 3 sets) 60 L/R Clams (Abductors) (15 x 4 sets)	27.36		3:31:49
Aug 15 Mon	4.00	0:29:57	0:07:29	Bad sleep, difficult waking up but legs seemed to agree with the run this morning.  That's 340 miles on these racing flats (Asics Piranha) and they still feel great with almost no sole left :) 1 @ 7:48 2 @ 7:34 3 @ 7:21 4 @ 7:10
Aug 16 Tue	4.00	0:30:11	0:07:33	Morning run: gradual progression run. 1 @ 7:50 2 @ 7:37 3 @ 7:30 4 @ 7:11
Aug 16 Tue	4.00	0:30:44	0:07:41	Double - Evening run at the Honda track / trail. 1 @ 7:47 2 @ 7:45 3 @ 7:42 4 @ 7:27
Aug 17 Wed	5.00	0:37:34	0:07:31	Morning: (rushed for work, no time for more) 50 Push-ups 100 Hip flexor high-knees w/10lbs Biceps Curls Evening treadmill Tempo run, all 1% INCLINE, 5 min warmup walk 1 @ 8:20 pace (7.2 mph) 1% incline 2 @ 6:58 pace (8.6 mph) 1% incline 3 @ 6:58 pace (8.6 mph) 1% incline 4 @ 6:58 pace (8.6 mph) 1% incline 5 @ 8:20 pace (7.2 mph) 1% incline 4 x 25 Abdominal core crunches @ 70 lbs
Aug 18 Thu	3.12	0:23:20	0:07:29	Evening road run, mild pace progression.  Saving the legs for weekend. 1 @ 7:34 2 @ 7:31 3 @ 7:18 30 x 3 L/R Abductor straight leg  raises 45 L/R single-leg Bridges (15 x 3 sets)
Aug 19 Fri				100 Push-ups (25 x 4 sets) 200 Hip flexor high-knees w/10lbs Biceps Curls (100 x 1, then 50 x 2 sets)
Aug 20 Sat	22.00	2:58:56	0:08:08	Morning beach strand run.  I made a conscious effort to stay above 8 minute miles so I could maintain in later miles.  I picked up the pace in the last 3 miles.  Very challenging workout!  I was shocked at my splits, I love surprising myself! 4 PowerGels: 1 @ mile 5, 9, 13, 17 2 S!Caps: 1 before run, 1 @ mile 10 Hydration:  Nuun tabs, 1 before run, refilled around mile 7, 10, 15, 17 My Garmin mile splits: 1 @ 7:54     12 @ 8:15 2 @ 7:50     13.13 @ 8:06 (1:47:01 Half-Marathon split) 3 @ 8:02     14 @ 8:20 4 @ 8:09     15 @ 7:59 5 @ 8:04     16 @ 8:05 6 @ 8:15     17 @ 8:32 7 @ 8:08     18 @ 8:06 8 @ 8:22     19 @ 8:07 9 @ 8:17     20 @ 7:52 10 @ 8:21    21 @ 7:55 11 @ 8:31    22 @ 7:38		22.0
Aug 21 Sun				Legs feel great today, don't notice any muscle soreness from yesterday's run.  Slight tighness in right hamstring and achilles, but nothing significant, I could run today but I know better. Had a fun Pivot board competition against Queanh @ Tash & VJ's Best time: 3 mins, 42 seconds.	42.12		5:30:42
Aug 22 Mon	4.00	0:30:38	0:07:39	Legs feeling okay today, but I can tell they're still not fully recovered from this weekend's long run.  Morning progression run: 1 @ 8:12 2 @ 7:44 3 @ 7:26 4 @ 7:14
Aug 23 Tue				Rushed for work, fit in a little upper body: 100 Push-ups (50 x 1 set & 25 x 2 sets) 100 Hip flexor high-knees w/10lbs Biceps Curls (100 x 1 set)
Aug 24 Wed	5.00	0:37:34	0:07:31	Morning: treadmill Tempo run, tough but felt great. 5 min warmup walk 1 @ 8:20 pace (7.2 mph) 1% incline 2 @ 6:58 pace (8.6 mph) 1% incline 3 @ 6:58 pace (8.6 mph) 1% incline 4 @ 6:58 pace (8.6 mph) 1% incline 5 @ 8:20 pace (7.2 mph) 1% incline 4 x 25 Abdominal core crunches @ 70 lbs Evening: 30 Swiss Ball Hamstring Curls (10 x 3 sets) 100 Push-ups (25 x 4 sets) 200 Hip flexor high-knees w/10lbs Biceps Curls (100 x 2 sets) 90 L/R Abductor straight leg  raises (30 x 3 sets)
Aug 25 Thu
Aug 26 Fri	2.02	0:15:47	0:07:49	Morning road run, no time for more :( 1 @ 8:15 2 @ 7:24
Aug 27 Sat	6.25	0:47:21	0:07:35	Morning treadmill interval run @ 1% incline 400m warm up walk 1600m @ 8:19 pace 800m @ 6:58 pace (8.6 mph) w/400m recovery @ 8:34 pace 800m @ 6:48 pace (8.8 mph) w/400m recovery @ 8:34 pace 800m @ 6:39 pace (9.0 mph) w/400m recovery @ 8:34 pace 800m @ 6:31 pace (9.2 mph) w/400m recovery @ 8:34 pace 800m @ 6:22 pace (9.4 mph) w/400m recovery @ 8:34 pace 800m @ 6:15 pace (9.6 mph) w/400m recovery @ 8:34 pace 1600m @ 8:34 pace 400m cool down walk. 3 x 25, 1 x 30 Abdominal core crunches @ 70 lbs
Aug 28 Sun				100 Push-ups (25 x 4 sets) 200 Hip flexor high-knees w/10lbs Biceps Curls (100 x 1 set, 50 x 2 sets) 120 L/R Abductor straight leg  raises (30 x 4 sets) 45 L/R single-leg Bridges (15 x 3 sets)	17.27		2:11:20
Aug 29 Mon	4.00	0:29:30	0:07:23	Morning run:  legs feel good today, but I'm being careful with my right achilles and reconstructed right knee, paying extra attention to my footfalls - I noticed these old injuries a few days after last week's 22 miler. 1 @ 7:34 2 @ 7:06 3 @ 7:26 4 @ 7:25
Aug 30 Tue	4.00	0:30:00	0:07:30	Morning road run, legs feel a little heavier today but feel strong. 1 @ 7:54 2 @ 7:35 3 @ 7:22 4 @ 7:07
Aug 30 Tue	3.00	0:22:48	0:07:36	Double - Evening Treadmill progression run; feeling slightly fatigued after full day of work. 1 @ 8:20 pace (7.2 mph) 1% incline 2 @ 7:30 pace (8.0 mph) 1% incline 3 @ 6:58 pace (8.6 mph) 1% incline 3 x 25, 1 x 30 Abdominal core crunches @ 70 lbs
Aug 31 Wed	3.10	0:24:30	0:07:54	Evening 5K run @ honda track/trail.  Feeling a little fatigued, so I kept it safe and easy today.  Wore Asics Hyperspeeds this time. 1 @ 7:57 2 @ 7:55 3 @ 7:47
Sep 01 Thu				My legs/knee are telling me to let up on the running, strength training instead: 150 Push-ups (25 x 6 sets) 200 Hip flexor high-knees w/10lbs Biceps Curls (100 x 2 sets) 90 L/R Abductor straight leg  raises (30 x 3 sets each leg) 60 L/R single-leg Bridges (15 x 4 sets each leg
Sep 02 Fri
Sep 03 Sat	5.00	0:37:34	0:07:31	Morning: treadmill Tempo run. 5 min warmup walk 1 @ 8:20 pace (7.2 mph) 1% incline 2 @ 6:58 pace (8.6 mph) 1% incline 3 @ 6:58 pace (8.6 mph) 1% incline 4 @ 6:58 pace (8.6 mph) 1% incline 5 @ 8:20 pace (7.2 mph) 1% incline 3 x 25, 1 x 30 Abdominal core crunches @ 70 lbs 5 min cool-down walk
Sep 04 Sun				150 Push-ups (25 x 6 sets) 300 Hip flexor high-knees w/10lbs Biceps Curls (100 x 2 and 50 x 2 sets)	19.10		2:24:22
Sep 05 Mon	5.30	0:36:37	0:06:55	Conquer the Bridge 2011 - tough race, approx 385 feet elevation gain (according to my Garmin).  I came in 9th in age div. I think I was 39th overall.  Spoke with Patrick Sweeney for a while - he finished 2nd in our age division! mile 1 @ 7:01 mile 2 @ 6:51 mile 3 @ 6:52 mile 4 @ 7:42 mile 5 @ 6:19 Bib:  1036 Overall:  43 out of 2102 Men:  39 out of 857 M 30-39:  9 out of 196 Finish:  36:37 Pace: 6:55
Sep 06 Tue	5.00	0:39:44	0:07:57	Evening recovery run @ the Honda Track, trail/road run.  Legs are fatigued from yesterday's race.  The up/downhill for that bridge was pretty tough on the quads/calves. 1 @ 7:47 2 @ 7:56 3 @ 8:02 4 @ 8:02 5 @ 7:57
Sep 07 Wed	4.00	0:32:16	0:08:04	Evening recovery run @ the Honda Track/trail.  I wore my Vibram KSO Trek's.  My legs are still a little fatigued but it feels good to run. 1 @ 8:07 2 @ 7:57 3 @ 8:00 4 @ 8:10
Sep 08 Thu				My legs need healing time, strength training instead: 100 Push-ups (25 x 4 sets) 200 Hip flexor high-knees w/10lbs Biceps Curls (100 x 2 sets) 90 L/R Abductor straight leg  raises (30 x 3 sets each leg) 60 L/R single-leg Bridges (15 x 4 sets each leg)
Sep 09 Fri
Sep 10 Sat	20.00	2:45:45	0:08:17	Morning beach strand run wearing Asics Piranha racing flats. 4 PowerGels: 1 @ mile 4, 8, 12, 16 2 S!Caps: 1 before run, 1 @ mile 10 Hydration:  4 Nuun tabs, 1 filled before run, then refilled when needed. My Garmin mile splits: 1 @ 8:08     11 @ 8:17 2 @ 8:05     12 @ 8:04 3 @ 8:03     13 @ 8:32 (Split 1:47:32) 4 @ 8:08     14 @ 8:10 5 @ 8:14     15 @ 8:28 6 @ 8:16     16 @ 8:58 (split: 2:12:45) 7 @ 8:18     17 @ 8:14 8 @ 8:16     18 @ 8:18 (split: 2:29:21) 9 @ 8:20     19 @ 8:09 10 @ 8:32    20 @ 8:09		20.0
Sep 11 Sun					34.30		4:34:22
Sep 12 Mon	3.30	0:25:39	0:07:46	Evening road run & mild upper body. Garmin pace splits: 1 @ 7:59 2 @ 7:53 3 @ 7:36 0.30 miles @ 07:09 100 Push-ups (25 x 4 sets) 200 Hip flexor high-knees w/10lbs Biceps Curls (50 x 4 sets)
Sep 13 Tue	6.00	0:44:43	0:07:27	Evening treadmill interval run all @ 1% incline 400m warm up walk 1600m @ 8:19 pace 800m @ 6:58 pace (8.6 mph) w/400m recovery @ 8:19 pace 800m @ 6:48 pace (8.8 mph) w/400m recovery @ 8:19 pace 800m @ 6:39 pace (9.0 mph) w/400m recovery @ 8:19 pace 800m @ 6:31 pace (9.2 mph) w/400m recovery @ 8:19 pace 800m @ 6:22 pace (9.4 mph) w/400m recovery @ 8:19 pace 800m @ 6:15 pace (9.6 mph) w/400m recovery @ 8:19 pace 1200m @ 8:19 pace 400m cool down walk. 3 x 25, 1 x 30 Abdominal core crunches @ 70 lbs
Sep 14 Wed	4.00	0:31:02	0:07:46	Morning recovery road run, tried to hold back the pace a little but ended up going faster then I meant to :·/  Garmin splits: 1 @ 8:09.6 2 @ 7:33.5 3 @ 7:39.1 4 @ 7:37.1
Sep 15 Thu				125 Push-ups (25 x 5 sets) 200 Hip flexor high-knees w/10lbs Biceps Curls (100 x 1 set, 2 x 50 sets) 120 L/R Abductor straight leg  raises (30 x 4 sets each leg) 60 L/R single-leg Bridges (15 x 4 sets each leg)
Sep 16 Fri
Sep 17 Sat	13.11	1:45:57	0:08:05	A nice cool morning run @ the beach - picked up pace a little in final miles as usual. I felt a little tightness in my right calf throughout the entire run.  Probably a result of my very bad sleep. Only 1 S!Cap before run and 2 Nuun pills for hydration. My Garmin splits: 1 @ 8:15     8 @ 8:31 2 @ 7:51     9 @ 8:20 3 @ 7:49     10 @ 8:19 4 @ 7:56     11 @ 8:16 5 @ 8:04     12 @ 7:55 6 @ 8:02     13 @ 7:38 7 @ 8:06     0.11 @ 7:28		13.1
Sep 18 Sun				125 Push-ups (25 x 5 sets) 250 Hip flexor high-knees w/10lbs Biceps Curls (100x1, 50x1, 100x1 sets)	26.41		3:27:21
Sep 19 Mon	4.00	0:30:48	0:07:42	Morning: A bit sluggish this morning, arrived at gym and realized I forgot my iPod..  Treadmill w/out music = dreadmill :·/  I wore my Asics Hyperspeeds. 5 min warm up walk 1 @ 8:20 2 @ 8:00 3 @ 7:30 4 @ 6:58 3 x 25, 1 x 30 Abdominal core crunches @ 70 lbs Evening: 3 sets of 60 sec. L/R side planks
Sep 20 Tue	4.00	0:30:02	0:07:31	Evening road run - it always feels great to be outside after a treadmill run the previous day :) Already 353 miles on these asics piranha racing flats :·/  My Garmin mile splits: 1 @ 7:36 2 @ 7:44 3 @ 7:29 4 @ 7:11
Sep 21 Wed	4.00	0:29:31	0:07:23	Evening mild progression run outside my door - felt a little tired from bad sleep and just getting home from work. legs not 100% today; felt a little heavier on my feet but at least my pace didn't reflect such :)  My Garmin mile splits: 1 @ 7:35.6 2 @ 7:29.0 3 @ 7:15.6 4 @ 7:12.2 50 push-ups
Sep 22 Thu	5.00	0:37:13	0:07:27	Morning treadmill Tempo run: 1 @ 8:20 1% incline 1 @ 6:51 1% incline 1 @ 6:51 1% incline 1 @ 6:51 1% incline 1 @ 8:20 1% incline 5 min warmup walk and 3 min cool-down walk 3 x 25 and 1 x 30 @ 70 lbs Abdominal core crunch machine
Sep 23 Fri
Sep 24 Sat	14.00	1:53:26	0:08:06	Morning beach strand run with a nice cool beach mist, great running weather.  Tapering off long runs, legs feeling okay.  Got a call from work at the end of my run, bummed about having to go work later tonight :( My Garmin mile splits: 1 @ 7:51 2 @ 7:54 3 @ 7:47 4 @ 8:01 5 @ 7:57 6 @ 7:58 7 @ 8:11 8 @ 8:32 9 @ 8:23 10 @ 8:40 11 @ 8:08 12 @ 8:00 13 @ 8:00 14 @ 7:55		14.0
Sep 25 Sun					31.00		4:01:00
Sep 26 Mon	4.00	0:30:52	0:07:43	Morning road run, bad sleep but felt great to run.  My Garmin splits: 1 @ 8:06 2 @ 7:44 3 @ 7:31 4 @ 7:26 30 x 3 sets L/R Abductor straight leg  raises
Sep 27 Tue	4.00	0:30:39	0:07:40	Morning road run & upper body: 1 @ 8:11 2 @ 7:40 3 @ 7:27 4 @ 7:20 100 Push-ups (25 x 4 sets) 200 Hip flexor high-knees w/10lbs Biceps Curls (100 x 1 set & 50 x 2 sets)
Sep 27 Tue	4.00	0:30:11	0:07:33	Double - Evening run,  my Garmin mile splits: 1 @ 7:46.8 2 @ 7:30.7 3 @ 7:37.4 4 @ 7:15.2
Sep 28 Wed
Sep 29 Thu	5.00	0:37:25	0:07:29	• Morning treadmill interval run @ 1% incline and Abs: 5 min warm-up walk 1600 @ 8:20 warm-up 800m @ 6:49 pace (8.8 mph) w/400m recovery @ 8:19 pace 800m @ 6:40 pace (9.0 mph) w/400m recovery @ 8:19 pace 800m @ 6:00 pace (10.0 mph) w/400m recovery @ 8:19 pace 800m @ 5:52 pace (10.2 mph) w/400m recovery @ 8:19 pace 2000m @ 8:20 cool-down 3 x 25 and 1 x 30 @ 70 lbs Abdominal core crunch machine
Sep 30 Fri	4.00	0:30:48	0:07:42	Evening progression run all @ 1% incline: 1 @ 8:20 2 @ 8:00 3 @ 7:30 4 @ 6:58 90 L/R Abductor straight leg  raises (30 x 3 sets each leg) 45 L/R single-leg Bridges (15 x 4 sets each leg)
Oct 01 Sat	6.20	0:47:44	0:07:42	Morning 10K loop.  Garmin mile splits: 1 @ 7:41.4 2 @ 7:35.6 3 @ 7:37.4 4 @ 7:53.0 5 @ 7:52.0 6.2 @ 7:25 (ave pace last 1.2 miles)
Oct 02 Sun					27.20		3:27:39
Oct 03 Mon	3.11	0:23:51	0:07:40	Morning road run, rushed for work, no time for more :( Garmin mile splits: 1 @ 7:54.9 2 @ 7:44.9 3 @ 7:27.7 .11  @ 6:50.8
Oct 04 Tue	3.12	0:24:28	0:07:50	Morning run & upper body.  Garmin mile splits: 1 @ 7:49.1 2 @ 7:49.0 3 @ 7:54.1 last 0.12 mi @ 7:30.7 100 Push-ups (25 x 4 sets) 230 Hip flexor high-knees w/10lbs Biceps Curls: (100 x 1 set & 60 x 1 set, 70 x 1 set)
Oct 05 Wed	5.00	0:38:30	0:07:42	Morning treadmill Tempo run in Asics Pirinah all @ 1% incline 1 @ 8:00 2 @ 6:58 3 @ 6:58 4 @ 6:58 5 @ 8:20 3 x 25 and 1 x 30 @ 70 lbs Abdominal core crunch machine
Oct 06 Thu				L/R Abductor straight leg  raises (30 x 3 sets each leg) L/R single-leg Bridges (15 x 4 sets each leg)
Oct 07 Fri				100 Push-ups (25 x 4 sets) 240 Hip flexor high-knees w/10lbs Biceps Curls (60 x 4 sets)
Oct 08 Sat				2011 Long Beach Marathon Expo
Oct 09 Sun	26.20	3:30:24	0:08:02	27th Long Beach Marathon Elevation Gain: 552 ft (Ran in Asics Piranha SP3 racing flats) Sleep: I slept @ 8:45pm, woke 12am, 2am, rolled around till 4am. Morning RHR = 52, Weight = 128, Body Fat Percent 7 - 10% Time for water refills: 1 min, 13 secs Hydration: 5 nuun pills S!Caps: 3 (one before start, then mile 11, mile 20) 6 PowerGels: mile 4.5, 8.5, 12, 15, 18, 21) Overall:  216 out of 3234 Men:  185 out of 2018 M 35-39:  39 out of 299 Age/Grade:  59.91% Place: 460 Finish:  3:30:24 Pace: 8:02 Split Times (First 13 mi @ 7:59 pace, Final 13.37 miles 8:01 pace) 10 Km:  47:08 Pace: 7:52 13 Mile:  1:43:59 Pace: 8:00 18 Mile:  2:24:45 Pace: 8:03 24 Mile:  3:12:40 Pace: 8:02	37.43	26.2	4:57:13
Oct 10 Mon				Rest day - only about 5.5 split hours sleep. Morning RHR: 51
Oct 11 Tue	2.00	0:17:32	0:08:46	Approx 6 hours sleep Morning RHR: 51 Recovery run all at 1% incline: 5min warmup walk 1 @ 9:13 2 @ 8:19, then 5min cooldown walk. Abdominal core crunch machine 4 sets @ 70 Lbs: 3 x 25 and 1 x 30 Journey, Foreigner & Night Ranger concert @ Hollywood Bowl!
Oct 12 Wed				Travel day - 2 hrs sleep, then fly to Philadelphia, PA
Oct 13 Thu	4.00	0:30:48	0:07:42	Treadmill run at Dave & Sanna's.  All 1% incline.  Decent sleep last night, legs feeling much better but not 100% yet.  Ran in Vibram's 1 @ 8:20 2 @ 8:00 3 @ 7:30 4 @ 6:58
Oct 14 Fri	3.00	0:22:33	0:07:31	Treadmill run at Dave & Sanna's.  All 1% incline.  Bad sleep last night, legs feeling much better but not 100% yet.  Ran in Vibram's again. 1 @ 8:20 2 @ 8:00 1/2 mile @ 6:58 1/2 mile @ 5:27 Derek & Melissa's wedding in NJ - ATE LIKE A PIG :)
Oct 15 Sat				Matawan Brunch :) Then fly back to LAX @ 5pm.
Oct 16 Sun				Recovery/rest day.	9.00		1:10:53
Oct 17 Mon	4.50	0:34:31	0:07:40	Morning treadmill Interval run all @ 1% incline (Ran in Vibram's) 5 min warm-up walk 1600m @ 8:19 pace 800m @ 6:58 pace (8.6 mph) w/800m recovery @ 8:19 pace 800m @ 6:40 pace (9.0 mph) w/800m recovery @ 8:19 pace 800m @ 6:28 pace (9.3 mph) w/800m recovery @ 8:19 pace 400m @ 6:18 pace (9.5 mph) w/800m recovery @ 8:19 pace 400m cool down walk. 3 x 25, 1 x 30 Abdominal core crunches @ 70 lbs
Oct 18 Tue	6.21	0:48:03	0:07:44	Morning 10K run outside in Vibram's. 1 @ 8:04.2 2 @ 7:58.7 3 @ 7:49.5 4 @ 7:43.2 5 @ 7:32.4 6 @ 7:21.3 0.21 @ 7:34.9 100 Push-ups (25 x 4 sets) 240 Hip flexor high-knees w/10lbs Biceps Curls (60 x 4 sets in between push-ups)
Oct 19 Wed	4.00	0:30:24	0:07:36	Morning treadmill - short Tempo run wearing Vibram Bikila's: 1 @ 8:19 pace (7.2 mph) 1% incline 2 @ 6:53 pace (8.7 mph) 1% incline 3 @ 6:53 pace (8.7 mph) 1% incline 4 @ 8:19 pace (7.2 mph) 1% incline 3 x 25, 1 x 30 Abdominal core crunches @ 70 lbs 3 x 30 L/R Abductor leg raises 3 x 15 L/R single leg Bridges
Oct 20 Thu	7.00	0:54:08	0:07:44	Morning road run in Vibram Bikila's: 1 @ 8:21.6 2 @ 7:35.5 3 @ 7:33.8 4 @ 7:50.7 5 @ 7:54.9 6 @ 7:31.1 7 @ 7:21.4
Oct 20 Thu	4.00	0:30:33	0:07:38	Double - Evening road run in Vibram Bikila's: 1 @ 7:50.2 2 @ 7:32.2 3 @ 7:41.8 4 @ 7:30.8
Oct 21 Fri	5.00	0:39:08	0:07:50	Morning treadmill - easy Tempo run - more comfortable tempo pace to be safe.  Wore my Asics Piranha shoes today. 1mi @ 8:19 pace w/1% incline 3mi @ 7:30 pace w/1% incline 1mi @ 8:19 pace w/1% incline 3 x 25, 1 x 30 Abdominal core crunches @ 70 lbs
Oct 22 Sat	5.00	0:37:13	0:07:27	Morning treadmill - progression run in Vibram Bikila's all @ 1% incline 1 @ 8:19 2 @ 7:30 3 @ 7:18 4 @ 7:08 5 @ 6:58 100 Push-ups (25 x 4 sets) 150 Hip flexor high-knees w/12lbs Biceps Curls (50 x 3 sets in between push-ups)
Oct 23 Sun					35.71		4:34:00
Oct 24 Mon	3.10	0:24:30	0:07:54	Morning road run in Vibram Bikila's: My watch was not charged so I'm unsure of my time.
Oct 25 Tue	4.00	0:30:30	0:07:37	Morning RHR = 46 Morning road run in my new Adam Altra's: They feel like Vibram's without the toes - awesome :) the wide toe box is perfect, but the leather on the big toe causes friction… I'll try and wear them in a bit and see if it improves. 1 @ 8:01.1 2 @ 7:41.9 3 @ 7:29.4 4 @ 7:13.6 3 x 30 L/R Abductor leg raises 3 x 15 L/R single leg Bridges
Oct 26 Wed	5.00	0:36:33	0:07:19	Morning treadmill Progressive Tempo run Adam Altra's: 1 @ 8:19 w/2% incline 2 @ 6:48 w/1% incline 3 @ 6:39 w/1% incline 4 @ 6:18 w/1% incline 5 @ 8:19 w/1% incline 3 x 25, 1 x 30 Abdominal core crunches @ 70 lbs 50 L/R Lateral plyometric lunges
Oct 27 Thu	4.00	0:30:42	0:07:40	Morning road run in Adam Altra's.  Burrr… chilly out there at 5am-ish, took a while to warmup! 1 @ 8:00.3 2 @ 7:53.6 3 @ 7:30.5 4 @ 7:18.3 100 Push-ups (25 x 4 sets) 220 Hip flexor high-knees w/10lbs Biceps Curls (50 x 3 and 1 x 80 sets)
Oct 28 Fri
Oct 29 Sat	8.00	1:00:59	0:07:37	Torrance road run before heading to work.  Ran in my Asics Piranha racing flats.  Great run, very chilly out this morning! 1 @ 7:39.1 2 @ 7:35.1 3 @ 7:35.7 4 @ 7:40.3 5 @ 7:44.4 6 @ 7:36.6 7 @ 7:40.0 8 @ 7:27.8		8.0
Oct 30 Sun	4.00	0:30:00	0:07:30	Morning treadmill progression run in Adam Altra's, rushed because I had to meet friend @ the Good Stuff for breakfast :) 1 @ 8:19 with 2% incline 2 @ 7:30 with 1% incline 3 @ 7:13 with 1% incline 4 @ 6:58 with 1% incline	28.10		3:33:14
Oct 31 Mon	4.00	0:30:00	0:07:30	Morning: 125 Push-ups (25 x 5 sets) 300 Hip flexor high-knees w/10lbs Biceps Curls (60 x 5 sets) Evening run in Adam Altra's felt great, my feet love these shoes :) 1 @ 8:03.4 2 @ 7:26.6 3 @ 7:13.6 4 @ 7:17.0
Nov 01 Tue
Nov 02 Wed	14.00	1:50:41	0:07:54	First long run since LBM, on the beach strand, too hot ouside made run much more difficult.  Had a tough time maintaining sub-8 min miles. 1 @ 7:43.6     8 @ 7:55.2 2 @ 7:21.0     9 @ 8:02.3 3 @ 7:40.1     10 @ 7:53.7 4 @ 8:08.1     11 @ 8:31.5 5 @ 7:58.8     12 @ 8:04.1 6 @ 7:44.6     13 @ 7:55.6 7 @ 8:00.3     14 @ 7:43.0		14.0
Nov 03 Thu
Nov 04 Fri	3.00	0:22:56	0:07:39	Morning treadmill run in Adam Altra's: 1 @ 8:20 with 1% incline 2 @ 8:00 with 1% incline ½ @ 7:30 with 1% incline ½ @ 5:43 with 1% incline 3 x 25, 1 x 30 @ 70 lbs - Abdominal core crunch machine
Nov 05 Sat	3.50	0:23:19	0:06:40	Morning treadmill 10x400m Intervals: 1 mile @ 8:20 pace with 2% incline (warm up) 400m @ 6:49 pace, 1% incline, 80 sec recovery walk 400m @ 6:40 pace, 1% incline, 80 sec recovery walk 400m @ 6:00 pace, 1% incline, 80 sec recovery walk 400m @ 6:00 pace, 1% incline, 80 sec recovery walk 400m @ 6:00 pace, 1% incline, 80 sec recovery walk 400m @ 5:42 pace, 1% incline, 80 sec recovery walk 400m @ 5:42 pace, 1% incline, 80 sec recovery walk 400m @ 5:42 pace, 1% incline, 80 sec recovery walk 400m @ 5:42 pace, 1% incline, 80 sec recovery walk 400m @ 5:42 pace, 1% incline, 80 sec recovery walk 3 x 25, 1 x 30 @ 70 lbs - Abdominal core crunch machine
Nov 06 Sun				125 Push-ups (25 x 5 sets) 300 Hip flexor high-knees w/10lbs Biceps Curls (50 x 3 sets in between push-ups) 4 x 30 L/R Abductor leg raises	24.50		3:06:56
Nov 07 Mon	4.00	0:29:22	0:07:20	Morning: Chilly morning run in my Adam Altra's, freezin out there but felt great after warming up: 1 @ 7:42.3 2 @ 7:26.1 3 @ 7:12.3 4 @ 7:02.8
Nov 07 Mon	4.00	0:29:46	0:07:26	Evening: Double - Treadmill at 24hr gym: 1 @ 8:20 with 2% incline 2 @ 7:30 with 1% incline 3 @ 6:58 with 1% incline 4 @ 6:58 with 1% incline
Nov 08 Tue
Nov 09 Wed	17.00	2:13:43	0:07:52	Experimented with sub-8 min long distance. felt awesome, starting in 50º weather always helps! Legs agreed with me in the later miles so picked up the pace. Stopped a couple times for water bottle refills but left watch ticking to mimic race time. Love it :) 199 ft elevation - beach strand construction made me climb some hills and run in sand and dirt in early miles.  Ran in Asics Piranha.		17.0
Nov 10 Thu				125 Push-ups (25 x 5 sets) 240 Hip flexor high-knees w/10lbs Biceps Curls (60 x 4 sets in between push-ups)
Nov 11 Fri	4.00	0:31:08	0:07:47	Morning road run in Adam Altra's.  Legs a little heavy this morning, bad sleep and tough time getting out of bed! 1 @ 8:21.0 2 @ 7:52.6 3 @ 7:27.3 4 @ 7:26.4
Nov 12 Sat	6.50	0:47:34	0:07:19	Morning treadmill 10x400m Intervals: 1600m @ 8:00 with no incline (7.5 mph) 800m @ 8:20 with 2% incline (7.2 mph) All with 1% incline: 400m @ 6:00 pace (10.0 mph), 400m recovery @ 8:20 400m @ 5:56 pace (10.1 mph), 400m recovery @ 8:20 400m @ 5:56 pace (10.1 mph), 400m recovery @ 8:20 400m @ 5:56 pace (10.1 mph), 400m recovery @ 8:20 400m @ 5:56 pace (10.1 mph), 400m recovery @ 8:20 400m @ 5:52 pace (10.2 mph), 400m recovery @ 8:20 400m @ 5:52 pace (10.2 mph), 400m recovery @ 8:20 400m @ 5:52 pace (10.2 mph), 400m recovery @ 8:20 400m @ 5:52 pace (10.2 mph), 400m recovery @ 8:20 400m @ 5:42 pace (10.5 mph), 400m recovery @ 8:20 3 x 25, 1 x 30 @ 70 lbs - Abdominal core crunch machine 3 x 30 L/R Abductor leg raises 3 x 15 L/R single leg Bridges
Nov 13 Sun				Rest day.  100 Push-ups (25 x 4 sets)	35.50		4:31:33
Nov 14 Mon	3.10	0:23:14	0:07:30	Squeezed in a 5K before work, better then nothing :) 1 @ 7:41.6 2 @ 7:32.2 3 @ 7:19.9, last  0.10 @ 6:46.2
Nov 15 Tue	5.00	0:37:19	0:07:28	Morning: treadmill Tempo run. 1 @ 8:20 pace (7.2 mph) 2% incline 2 @ 6:53 pace (8.7 mph) 1% incline 3 @ 6:53 pace (8.7 mph) 1% incline 4 @ 6:53 pace (8.7 mph) 1% incline 5 @ 8:20 pace (7.2 mph) 1% incline 3 x 25, 1 x 30 Abdominal core crunches @ 70 lbs 50 L to R single-leg Lateral plyometric jumps (Lateral strengthening)
Nov 16 Wed	4.00	0:30:27	0:07:37	Morning: 4 x 50 L/R biceps curls w/10lbs (25 each arm) Evening: 1 @ 7:55.8 2 @ 7:37.1 3 @ 7:28.6 4 @ 7:27.0
Nov 17 Thu	3.10	0:23:20	0:07:32	Morning road run in Adam Altra's: 1 @ 7:55.6 2 @ 7:28.8 3 @ 7:15.1, last 0.10 @ 6:40.9
Nov 18 Fri				100 Push-ups (25 x 4 sets) 240 Hip flexor high-knees w/10lbs Biceps Curls (60 x 4 sets in between push-ups)
Nov 19 Sat	20.00	2:39:46	0:07:59	Challenging run in my racing flats. I wasn't feeling it today; strong headwind on the turn around made it difficult to finish strong too. Now heading to my little nephew, Andrew Pedro's 1st B-day! Hydration: 4 Nuun pills during run, in my water bottle. Electrolyes/Salt: • S!Cap before run • 4 Hammer Endurolytes (mile 5, 9, 13, 16) ...I will bring at least 2 gels next time for the later miles, my stomach was a little queasy during this run.		20.0
Nov 20 Sun					35.20		4:34:06
Nov 21 Mon
Nov 22 Tue	4.00	0:30:15	0:07:34	Morning: 100 Push-ups (25 x 4 sets) 240 Hip flexor high-knees w/10lbs Biceps Curls (60 x 4 sets in between push-ups) Evening: 1 @ 7:54.7 2 @ 7:36.6 3 @ 7:32.9 4 @ 7:10.3
Nov 23 Wed
Nov 24 Thu	6.00	0:47:00	0:07:50	Torrance Turkey Trot, ran coruse twice - Forgot my Garmin watch so I just took a guess at the finish time.  Had brunch at the Loftin's, good times :)
Nov 25 Fri
Nov 26 Sat				All day Snowboarding with Mnk, V, Qcuddles & Josiah.  (I did 13 runs)
Nov 27 Sun					10.00		1:17:15
Nov 28 Mon
Nov 29 Tue	3.10	0:23:44	0:07:39	Morning recovery run.  Legs feeling better - turkey day followed by the first boarding trip of the season really beat me up.  Felt great to be running again after 4 days. 1 @ 7:56.5 2 @ 7:36.7 3 @ 7:29.8 Last 0.10 @ 6:57.9
Nov 30 Wed
Dec 01 Thu
Dec 02 Fri
Dec 03 Sat	5.00	0:37:32	0:07:30	Morning: treadmill Tempo run. Left hip/groin feels better, but not 100%.  Right shoulder still healing, but it was already bad before I injured it again. 1 @ 8:19 pace 2% incline 2 @ 6:58 pace 1% incline 3 @ 6:58 pace 1% incline 4 @ 6:58 pace 1% incline 5 @ 8:19 pace 1% incline 3 x 25, 1 x 30 Abdominal core crunches @ 70 lbs
Dec 04 Sun				125 Push-ups (25 x 5 sets) 250 Hip flexor high-knees w/10lbs Biceps Curls (50 x 5 sets in between push-ups)	8.10		1:01:16
Dec 05 Mon	4.00	0:30:00	0:07:30	Morning: treadmill  run. Left hip/groin wasn't even noticable this time but still being safe. 1 @ 8:19 pace 2% incline 2 @ 7:30 pace 1% incline 3 @ 7:13 pace 1% incline 4 @ 6:58 pace 1% incline
Dec 06 Tue	4.00	0:29:51	0:07:28	Morning: treadmill  run: 1 @ 8:19 pace 2% incline 2 @ 7:30 pace 1% incline 3 @ 7:13 pace 1% incline 4 @ 6:49 pace 1% incline 3 x 25, 1 x 30 Abdominal core crunches @ 70 lbs
Dec 07 Wed	4.00	0:29:42	0:07:25	Morning: treadmill  run: 1 @ 8:19 pace 2% incline 2 @ 7:30 pace 1% incline 3 @ 7:13 pace 1% incline 4 @ 6:40 pace 1% incline
Dec 08 Thu	3.00	0:23:19	0:07:46	Morning: treadmill  run - the mill was not calibrated; already set at an idle 1% incline.  I realized after stopping and doing a cool down walk, I was still going uphill.  lol, I was thinking "am I being a wuss?! Why is this pace so difficult right now?!"  jeez, that extra percent incline sure makes a big difference :) 1 @ 8:19 pace 3% incline 2 @ 7:30 pace 2% incline 3 @ 7:30 pace 2% incline
Dec 09 Fri				100 Push-ups (25 x 4 sets) 240 Hip flexor high-knees w/10lbs Biceps Curls (60 x 4 sets in between push-ups)
Dec 10 Sat	15.00	1:59:57	0:08:00	Morning beach strand run.  3 Endurolytes pills, 3 Nuun pills, &1 Powergel: 1 @ 7:52     9 @ 8:06 2 @ 7:48     10 @ 8:02 3 @ 7:45     11 @ 8:05 4 @ 7:56     12 @ 8:04 5 @ 8:05     13 @ 8:25 6 @ 8:08     14 @ 7:50 7 @ 8:01     15 @ 7:29 8 @ 8:21		15.0
Dec 11 Sun					30.00		3:52:49
Dec 12 Mon	3.00	0:22:47	0:07:36	Morning treadmill run & core work: ½ @ 8:19 pace 1% incline ½ @ 8:19 pace 2% incline 2 @ 7:30 pace 1% incline 3 @ 6:40 pace 1% incline 3 x 25, 1 x 30 Abdominal core crunches @ 70 lbs
Dec 13 Tue	5.00	0:37:32	0:07:30	Evening: treadmill Tempo run. 1 @ 8:19 pace 2% incline 2 @ 6:58 pace 1% incline 3 @ 6:58 pace 1% incline 4 @ 6:58 pace 1% incline 5 @ 8:19 pace 1% incline 3 x 25, 1 x 30 Abdominal core crunches @ 75 lbs
Dec 14 Wed	4.00	0:30:00	0:07:30	Evening treadmill  run. My left adductor/groin isn't slowing me down much, but the muscle is slightly noticable if I use it directly.  Run felt good this evening but I wish I had more time do do it this morning instead. 1 @ 8:19 pace 2% incline 2 @ 7:30 pace 1% incline 3 @ 7:13 pace 1% incline 4 @ 6:58 pace 1% incline
Dec 15 Thu
Dec 16 Fri	5.00	0:37:32	0:07:30	Morning treadmill Tempo run. 1 @ 8:19 pace 2% incline 2 @ 6:58 pace 1% incline 3 @ 6:58 pace 1% incline 4 @ 6:58 pace 1% incline ½ @ 8:19 pace 1% incline ½ @ 8:19 pace 2% incline
Dec 17 Sat	4.00	0:33:16	0:08:19	Morning treadmill incline run. 1 @ 8:19 pace 2% incline 2 @ 8:19 pace 4% incline 3 @ 8:19 pace 4% incline 4 @ 8:19 pace 2% incline 3 x 25, 1 x 30 Abdominal core crunches @ 75 lbs 60 singlie leg Left to Right Lateral plyometric lunge/squats
Dec 18 Sun					21.00		2:41:07
Dec 19 Mon	4.00	0:30:00	0:07:30	Morning: 100 Push-ups (25 x 4 sets) 200 L/R Hip flexor high-knees w/10lbs Biceps Curls (50 x 4 sets) Evening treadmill incline/progresion run: ½ @ 8:19 pace 2% incline ½ @ 8:19 pace 4% incline 2 @ 7:30 pace 2% incline 3 @ 7:13 pace 1% incline 4 @ 6:58 pace 1% incline
Dec 20 Tue	4.00	0:29:42	0:07:25	Evening treadmill incline/progression run: ½ @ 8:19 pace 2% incline ½ @ 8:19 pace 4% incline 2 @ 7:30 pace 2% incline 3 @ 7:13 pace 1% incline 4 @ 6:40 pace 1% incline 60 singlie leg Left to Right Lateral plyometric lunge/squats
Dec 21 Wed	3.00	0:23:19	0:07:46	Evening treadmill run: 1 @ 8:19 pace 2% incline 2 @ 7:30 pace 1% incline 3 @ 7:30 pace 1% incline
Dec 22 Thu	5.00	0:38:36	0:07:43	Morning treadmill mild Tempo progression run. 1 @ 8:19 pace 2% incline 2 @ 7:30 pace 1% incline 3 @ 7:30 pace 1% incline 4 @ 6:58 pace 1% incline 5 @ 8:19 pace 2% incline 3 x 25, 1 x 30 Abdominal core crunches @ 75 lbs
Dec 23 Fri
Dec 24 Sat	5.00	0:38:36	0:07:43	Morning treadmill mild Tempo progression run. 1 @ 8:19 pace 2% incline 2 @ 7:30 pace 1% incline 3 @ 7:30 pace 1% incline 4 @ 6:58 pace 1% incline 5 @ 8:19 pace 2% incline
Dec 25 Sun					21.00		2:40:13
Dec 26 Mon	8.00	1:02:45	0:07:51	Morning inclined treadmill Tempo run & core 1 @ 8:20 pace 2% incline 2 @ 7:53 pace 1% incline 3 @ 7:53 pace 1% incline 4 @ 7:53 pace 1% incline 5 @ 7:53 pace 1% incline 6 @ 7:30 pace 1% incline 7 @ 7:30 pace 1% incline 8 @ 7:53 pace 1% incline 1 x 25 @ 90 LBS, 3 x 25 @ 70 LBS, Abdominal core crunch machine		8.0
Dec 27 Tue	4.00	0:30:00	0:07:30	Morning: treadmill progression run.  Legs slightly fatigued from yesterday. 1 @ 8:20 pace 2% incline 2 @ 7:30 pace 1% incline 3 @ 7:13 pace 1% incline 4 @ 6:58 pace 1% incline
Dec 28 Wed
Dec 29 Thu
Dec 30 Fri				6 hour drive to Mammoth :)
Dec 31 Sat				Snowboarding in Mammoth
					12.00		1:32:45
total miles	1342.58	175:26:58	total hrs		1339.48	486.7	175:26:58