2007 miles	562.0	PR's		2012 Snowboarding Days :	4					Most miles/month	164.9
2008 miles	1005.0	Races		(7:48 last year) 2012 Ave. Overall Pace:	0:07:35	January	95.00	July	122.80	Most miles/week	47.0
2009 miles	1026.5	Athlinks		(8:16 last year) Ave Pace for 20mi or more :	0:08:04	February	61.26	August	116.51	Longest run	26.5
2010 miles	1229.0			(31 last yr) (10 or more miles) Long Runs :	32	March	89.31	September	115.21	Altra Adam :	422.03
2011 miles	1343.0			(17 last yr) (two in one day) Double training runs:	10	April	127.77	October	115.32	Altra instinct :	262.67
2012 miles	1286.3			(9 last year) Interval training runs:	12	May	132.66	November	103.57	Altra Samson :	191.05
				(24 last year) Tempo training runs:	40	June	117.21	December	89.70	Vibram KSO Trek :	202.58
		# of runs:	220	Sick Days:	0					Vibram Bikila LS :	89.3
		0:27:00		Emil's TRAINING LOG 2012				Altra Samson's		Asics Piranha SP3 :	771.22
Date	Distance	Time	Pace	Comments	Mi/Wk	LongRuns	Hrs/Wk	Size 9.5:	30.37	Asics Piranha SP4 :	81.11
Jan 01 Sun				Snowboarding @ June Mountain
Jan 02 Mon				Travel day
Jan 03 Tue
Jan 04 Wed	4.00	0:30:01	0:07:30	Evening treadmill Progression run. 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:13 1% incline 4 @ 6:58 1% incline 3 x 25, 1 x 30 Abdominal core crunches @ 70 lbs
Jan 05 Thu	4.00	0:30:01	0:07:30	Evening treadmill Progression run in my NB Minimus trail shoes: 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:13 1% incline 4 @ 6:58 1% incline 3 x 25, 1 x 30 Abdominal core crunches @ 75 lbs
Jan 06 Fri				100 Push-ups (25 x 4 sets) 220 Hip flexor high-knees w/10lbs Biceps Curls (55 x 4 sets in between push-ups)
Jan 07 Sat				Helped move Bill Tico's stuff to storage
Jan 08 Sun	10.00	1:16:31	0:07:39	My body is a bit tired from helping move a friend into storage yesterday. My back was still a bit tight, I almost threw it out putting my shoes on this morning! It still felt great to run this morning. My Garmin stopped counting laps, so I had to stop to delete my lap history at mile 8, the watch combined my time for miles 8 and 9. 1 @ 7:36     6 @ 7:53 2 @ 7:40     7 @ 7:52 3 @ 7:25     8 @ 2:00 4 @ 7:33     9 @ 13:35 5 @ 7:36     10 @ 7:20	18.00	10.0	2:16:33
Jan 09 Mon	5.00	0:38:21	0:07:40	Evening treadmill Progression run felt good. My back is still very sore from helping friends move over weekend, but the run loosened it up a bit, at least.  I ran in my NB Minimus Trail shoes. 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:13 1% incline 4 @ 6:58 1% incline 5 @ 8:20 1% incline
Jan 10 Tue	4.00	0:31:23	0:07:51	Evening treadmill short Tempo run - my back is still very sore from helping friends move, but slightly better today.  Run felt tough probably because I should've used bathroom before i started :·/ 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:13 1% incline 4 @ 8:20 1% incline
Jan 11 Wed	4.00	0:31:23	0:07:51	Morning: 75 Push-ups (25 x 3 sets) 110 Hip flexor high-knees w/10lbs Biceps Curls (55 x 2 sets in between push-ups) Evening: Treadmill short Progression run - my back is still very sore from helping friends move.  My body is fatigued, couldn't resist an ice cold beer after the run :) 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:13 1% incline 4 @ 8:20 1% incline
Jan 12 Thu	4.00	0:29:43	0:07:26	Morning: 50 Push-ups (25 x 2 sets), 100 Hip flexor high-knees w/10lbs Biceps Curls (50 x 2 sets) Evening: Treadmill short Progression run - my back is still sore from helping friends move.  Legs and cardo felt great today, so I picked it up in the last mile, and it felt surprisingly maintainable!  Again, the ice cold beer was irresistible after the run :) 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:13 1% incline 4 @ 6:40 1% incline 3 x 25, 1 x 30 Abdominal core crunches @ 75 lbs
Jan 13 Fri				50 Push-ups (25 x 2 sets) 120 Hip flexor high-knees w/10lbs Biceps Curls (60 x 2 sets)
Jan 14 Sat	16.00	2:06:40	0:07:55	Morning beach strand run in my racing flats. I've been slackin on my long runs because of boarding season.  This morning was a good reminder of what the long run feels like again, still love it :)  I only refilled my water bottle once, but never stopped watch during run. 1 @ 7:55     10 @ 8:22 2 @ 7:48     11 @ 8:13 3 @ 7:49     12 @ 7:55 4 @ 7:57     13 @ 8:03 5 @ 8:01     14 @ 7:49 6 @ 8:03     15 @ 7:22 7 @ 8:00     16 @ 7:20 8 @ 8:00    9 @ 8:02		16.0
Jan 15 Sun					33.00		4:17:30
Jan 16 Mon	4.00	0:30:08	0:07:32	Morning: 50 Push-ups (25 x 2 sets) 120 Hip flexor high-knees w/10lbs Biceps Curls (60 x 2 sets) Evening: 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 6:58 1% incline 4 @ 8:20 2% incline 2 x 1 min Planks 2 x 1 min L/R Side Planks w/oblique crunches every 10 secs.
Jan 17 Tue	5.00	0:37:34	0:07:31	Morning: 75 Push-ups (25 x 3 sets) 120 Hip flexor high-knees w/10lbs Biceps Curls (60 x 2 sets) Evening Tempo run: 1 @ 8:20 2% incline 2 @ 6:58 1% incline 3 @ 6:58 1% incline 4 @ 6:58 1% incline 5 @ 8:20 1% incline 2 x 1 min Planks 2 x 1 min L/R Side Planks w/oblique crunches every 10 secs.
Jan 18 Wed	4.00	0:30:18	0:07:34	Morning: 100 Push-ups (25 x 4 sets) 180 Hip flexor high-knees w/10lbs Biceps Curls (60 x 3 sets) Evening Tempo/Progression run: 1 miles @ 8:20 2% incline 2 miles @ 7:30 1% incline 3 miles @ 7:30 1% incline 4 miles @ 6:58 1% incline
Jan 19 Thu				3 x 30 L/R Abductor leg raises 3 x 15 L/R single leg Bridges (Glutes & Hamstrings) 100 Push-ups (25 x 4 sets) 240 Hip flexor high-knees w/10lbs Biceps Curls (60 x 4 sets)
Jan 20 Fri
Jan 21 Sat	6.00	0:45:54	0:07:39	Morning Tempo run: 1 @ 8:20 2% incline 2 @ 6:58 1% incline 3 @ 6:58 1% incline 4 @ 6:58 1% incline 5 @ 6:58 1% incline 6 @ 8:20 1% incline Chest 10 x 4 sets @ 40 lbs 2 x 25, Abdominal core crunches @ 70 lbs 3 x 10 Left & Right Oblique Crunches @ 70 lbs
Jan 22 Sun					19.00		2:23:54
Jan 23 Mon	4.00	0:29:43	0:07:26	Morning Progression run: 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:13 1% incline 4 @ 6:40 1% incline
Jan 24 Tue	5.00	0:38:53	0:07:47	Morning Tempo run: 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 7:13 1% incline 5 @ 8:20 2% incline Chest 15 x 3 sets @ 35 lbs 2 x 25, Abdominal core crunches @ 70 lbs 4 x 10 Left & Right Oblique Crunches @ 70 lbs
Jan 25 Wed	6.00	0:45:33	0:07:35	Morning Tempo run in Vibram Bikila's: 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 7:13 1% incline 5 @ 6:40 1% incline 6 @ 8:20 1% incline 50 singlie leg Left to Right Lateral plyometric lunge/squats 20 mins Sauna
Jan 26 Thu	10.00	1:18:55	0:07:53	Morning road run in my Asics Piranha: 1 @ 8:02     6 @ 7:56 2 @ 7:48     7 @ 7:54 3 @ 7:51     8 @ 7:58 4 @ 7:55     9 @ 8:00 5 @ 7:56     10 @ 7:35		10.0
Jan 27 Fri
Jan 28 Sat				Right knee - injured, lateral side.  5 hours Snowboarding at Snow Valley.
Jan 29 Sun				Right knee - can walk on but range of motion is not 100%. Ibuprofen, ice and then heat.	25.00		3:13:04
Jan 30 Mon				Right knee - range of motion is not 100%. ice and then heat.
Jan 31 Tue				150 Push-ups (25 x 6 sets) 360 Hip flexor high-knees w/10lbs Biceps Curls (60 x 6 sets) 2 x 1 min Planks 2 x 1 min L/R Side Planks w/oblique crunches every 10 secs.
Feb 01 Wed
Feb 02 Thu	4.00	0:29:43	0:07:26	Morning treadmill progression run.  Dr. confirmed knee/joint & ligament integrity is solid in my reconstructed knee, it's not 100% but definitely improved since the boarding injury on Saturday. 1 @ 8:20 2% incline 2 @ 7:30 2% incline 3 @ 7:13 1% incline ½ @ 6:40 1% incline ½ @ 8:20 1% incline Chest 15 x 3 @ 40 lbs, 15 x 1 @ 35 lbs 2 x 25, Abdominal core crunches @ 70 lbs 4 x 10 Left & Right Oblique Crunches @ 70 lbs 15 mins Sauna
Feb 03 Fri
Feb 04 Sat
Feb 05 Sun	26.26	3:29:16	0:07:58	Surf City Marathon - ran in my Asics Piranha with an injured right knee: Hydration: 5 Nuun pills, 5 Endurolyte pills, 6 PowerGels Course Elevation:  approximately 297 feet. 1 @ 7:53     15 @ 7:58 2 @ 7:50     16 @ 7:57 3 @ 7:53     17 @ 8:01 4 @ 7:58     18 @ 7:59 5 @ 7:27     19 @ 8:08 6 @ 8:07     20 @ 8:05 7 @ 7:48     21 @ 8:24 8 @ 7:50     22 @ 7:58 9 @ 8:28     23 @ 8:00 10 @ 7:39     24 @ 8:12 11 @ 7:55     25 @ 8:06 12 @ 7:59     26 @ 7:53 13 @ 7:46     0.20 @ 7:26 14 @ 8:08	30.26	26.3	3:58:59
Feb 06 Mon				Left Quad and Right Calf are most noticably tight/sore.  Hip Abductors both sore, but not bad.  Left IT Band is slightly noticable, but nothing to worry about.  Back is sore too, but not too bad.  Biceps are ridiculously sore, especially my Left (I run with a 12 oz. water bottle).  I drank 3 protein shakes throughout the day, lots of apple sauce and some peaches/grapes with my meals.
Feb 07 Tue				Walked 1 mile in approx 19 mins. @ 1% incline.  30 minutes in sauna, stretching legs, back, glutes, and massaging calves.  Legs are very much improved, biceps are completely recovered.  I drank 2.5 protein shakes throughout the day, lots of apple sauce and a peach with my meals.
Feb 08 Wed				Walked 2 miles in approx 35 mins. @ 2% incline.  25 mins. in sauna, stretching legs, glutes, and massaging calves.  Legs are very much improved, but not nearly 100%. Butterfly Chest 15 x 2 @ 40 lbs, 15 x 1 @ 35 lbs 3 x 25 and 2 x 30, Abdominal core crunches @ 70 lbs 1 x 15 Left & Right Oblique Crunches @ 70 lbs
Feb 09 Thu				Walked 2 mile in approx 16.5 mins. @ 2% incline. 30 mins. in sauna, stretching legs, glutes, and massaging calves.  Legs are very much improved, but not nearly 100%.
Feb 10 Fri				Walked 1 mile in approx 18:45 mins @ 2% incline on Tasha's treadmill.  Travel day but we missed morning flight and caught a later one.
Feb 11 Sat				All day Snowboarding in Park City UT with Mnk, Haz, CJ and Qcuddles Re-Injured my right knee
Feb 12 Sun				Boarded all day on my injured right knee… boarded half the time Goofey Footed to protect my knee, and also took Ibuprofen.  NO JUMPING. (Tasha's Birthday in Park City UT today!)	0.00		0:00:00
Feb 13 Mon				Travel day
Feb 14 Tue
Feb 15 Wed
Feb 16 Thu				75 Push-ups (25 x 3 sets) 180 Hip flexor high-knees w/10lbs Biceps Curls (60 x 4 sets in between push-ups) 3 x 25 upright squats
Feb 17 Fri	4.00	0:30:01	0:07:30	Morning treadmill progression run.  Right knee still a little unstable, right calf is much tighter then usual.  Still healing, from re-injuring my right knee. 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:13 1% incline 4 @ 6:58 1% incline 4 x 25, Abdominal core crunches @ 75 lbs
Feb 18 Sat				100 Push-ups (25 x 4 sets) 240 Hip flexor high-knees w/10lbs Biceps Curls (60 x 4 sets) 4 x 25 upright squats 4 x 30 L/R Abductor leg raises 70 each leg - singlie leg Left to Right Lateral plyometric jumps
Feb 19 Sun	4.00	0:30:01	0:07:30	Morning treadmill progression run.  Right knee still a little unstable, but felt noticably better then 2 days ago. 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:13 1% incline 4 @ 6:58 1% incline	8.00		1:00:02
Feb 20 Mon	4.00	0:29:43	0:07:26	Evening treadmill progression run, picked it up a notch in the final mile.  My Right knee is improving each day, but I'm being safe with shorter runs 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:13 1% incline 4 @ 6:40 1% incline 3 x 25 and 1 x 30, Abdominal core crunches @ 75 lbs
Feb 21 Tue	3.00	0:23:37	0:07:52	Evening treadmill progression run, My Right knee is improving each day, but I'm favoring it too much and it's aggrevating my right hip.  Taking a little time off to heal correctly.  Tonight, the treadmill was either calibrated incorrectly with an extra 1% incline...or I'm just very fatigued. 1 @ 8:20 2% incline 2 @ 7:30 1% incline ½ @ 7:13 1% incline ½ @ 8:20 1% incline
Feb 22 Wed				100 Push-ups (25 x 4 sets) 180 Hip flexor high-knees w/10lbs Biceps Curls (60 x 3 sets) 90 upright squats (30 x 3 sets)
Feb 23 Thu				200 Push-ups (25 x 4 sets, then 50 x 2 sets) 200 Hip flexor high-knees w/10lbs Biceps Curls (50 x 4 sets) 150 upright squats (50 x 3 sets)
Feb 24 Fri	4.00	0:31:08	0:07:47	Evening treadmill short progression run. My Right knee and hip stil feel slightly imbalanced. 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 6:58 1% incline 4 @ 8:20 2% incline
Feb 25 Sat	4.00	0:30:18	0:07:34	Evening treadmill progression run. Right knee and hip stil healing. 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 6:58 1% incline 2 x 25 and 1 x 30, Abdominal core crunches @ 70 lbs 2 x 10 Left & Right Oblique Crunches @ 70 lbs Butterfly Chest - 2 x 15 @40 lbs, 1 x 15 @35 lbs, 1 x 15 @30 lbs
Feb 26 Sun				Visit Bill	15.00		1:54:46
Feb 27 Mon	4.00	0:31:08	0:07:47	Evening treadmill progression run. Right knee and hip still very noticable, buggin me a little but it's so tough not to run. 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 6:58 1% incline 4 @ 8:20 2% incline 3 x 25 and 1 x 30, Abdominal core crunches @ 70 lbs
Feb 28 Tue
Feb 29 Wed	4.00	0:30:50	0:07:42	Morning: 100 Push-ups (50 x 2 sets), 120 Hip flexor high-knees w/10lbs Biceps Curls (60 x 2 sets) Evening treadmill Tempo run. Right knee and hip barely noticable. I was feeling good so I cut it short to be safe.  When I feel strong, I usually do too much. 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 7:30 1% incline
Mar 01 Thu	5.00	0:39:10	0:07:50	Morning treadmill Tempo run - knee/hip still an issue. Holding back pace a little to be safe. 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 7:30 1% incline 5 @ 8:20 2% incline 3 x 25 and 1 x 30, Abdominal core crunches @ 70 lbs
Mar 02 Fri	3.00	0:24:10	0:08:03	Evening treadmill recovery run. Right knee and hip noticably improved, but feeling sluggish today. 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 8:20 2% incline
Mar 03 Sat	4.00	0:30:08	0:07:32	Morning progression road run in my Adam Altra's, felt okay.  Knee and hip improving but still needs to heal more.  Not feeling 100% yet. 1 @ 7:48 2 @ 7:42 3 @ 7:24 4 @ 7:17
Mar 04 Sun				100 Push-ups (50 x 2 sets) 120 Hip flexor high-knees w/10lbs Biceps Curls (60 x 2 sets in between push-ups) 3 x 30 L/R Abductor leg raises	20.00		2:35:26
Mar 05 Mon				Evening: Elliptical : 30mins Level 10 crossramp, Level 10 resistance, Ave 160-165 stride rate. Approx 3.5 miles.
Mar 06 Tue				Morning: Elliptical : 30mins Level 10 crossramp, Level 10 resistance, Ave 150-165 stride rate. Approx 3.5 miles.
Mar 07 Wed				Morning: 150 Push-ups (50 x 3 sets) 150 Hip flexor high-knees w/10lbs Biceps Curls (50 x 3 sets) 2 x 50 upright squats Evening: 150 Push-ups (50 x 3 sets) 100 Hip flexor Left to Right high-knees w/10lbs Biceps Curls (100 x 1 set) 3 x 30 L/R Abductor straight-leg raises 3 x 15 single leg Bridges
Mar 08 Thu				Morning 45 min stationary bike: Distance: 5K (9.3mi) @ Level 12 Elevation: approx 5,070 ft gained. 3 x 25 and 1 x 30 Abdominal core crunches @ 70 lbs 3 x 10 Left & Right Oblique Crunches @ 70 lbs
Mar 09 Fri
Mar 10 Sat	6.20	0:48:30	0:07:49	My first morning outdoor run in 6 days.  The knee/hip feel much better but still notice right knee.  My rage of motion is much better.  My shorter right leg is much more noticable then in the past, making my right calf/achilles over work, even more i had to before.  Ran in my Asics racing flats, 468 miles on them :) 1 @ 7:56 2 @ 7:44 3 @ 7:49 4 @ 7:53 5 @ 7:58 6 @ 7:43, last 0.20 @ 7:24 pace
Mar 11 Sun					6.20		0:48:30
Mar 12 Mon	4.00	0:30:00	0:07:30	Evening treadmill progression run felt pretty comfortable today :) 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 6:40 1% incline 2 x 1 min Planks 2 x 1 min L/R Side Planks w/oblique crunches every 10 secs.
Mar 13 Tue	4.00	0:34:04	0:08:31	Morning recovery run, feeling okay, just getting back into mileage. 1 @ 9:07 2 @ 8:24 3 @ 8:09 4 @ 8:24 Evening: 100 Push-ups (50 x 2 sets) 150 Hip flexor Left to Right high-knees w/10lbs Biceps Curls (75 x 2 sets) 3 x 50 L/R Clams (Adductors) 3 x 20 L/R Adductor leg lifts
Mar 14 Wed	4.00	0:30:00	0:07:30	Evening treadmill progression run good today, feels like it takes longer to warm up. 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 6:40 1% incline 3 x 25 and 1 x 30 Abdominal core crunches @ 75 lbs
Mar 15 Thu	6.20	0:48:54	0:07:53	Test 10K run outdoor.  I didn't notice knee/hip at all. I ran slower splits then last time, but finished stronger - probably fatigue from last night's run. 1 @ 8:08 2 @ 7:57 3 @ 8:01 4 @ 7:57 5 @ 7:51 6 @ 7:34, , last 0.20 @ 7:14 pace
Mar 16 Fri
Mar 17 Sat	4.00	0:30:00	0:07:30	Morning treadmill progression run felt good today, rushed for work :/ 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 6:40 1% incline
Mar 18 Sun					22.20		2:52:58
Mar 19 Mon	5.00	0:36:58	0:07:24	Morning: 100 Push-ups (50 x 2 sets) 240 Hip flexor Left to Right high-knees w/10lbs Biceps Curls (60 x 4 sets) 3 x 30 L/R Abductor leg lifts Evening: treadmill progression run. 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 6:58 1% incline 5 @ 6:40 1% incline 3 x 25 and 1 x 30 Abdominal core crunch machine @ 70 lbs
Mar 20 Tue	4.00	0:30:00	0:07:30	Evening treadmill progression felt good today, body is adapting well :) 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 6:40 1% incline
Mar 21 Wed	3.00	0:23:20	0:07:47	Evening treadmill run, saving legs for tomorrow's run. 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline
Mar 22 Thu	10.00	1:18:08	0:07:49	Morning beach strand run - my first long run, on asphalt, in 1.5 months.  My right knee/hip is much improved, but still healing.  Picked it up in last few miles as usual.  I ran in my Asics Piranha racing flats. 1 @ 8:13 2 @ 7:34 3 @ 7:54 4 @ 7:54 5 @ 7:49 6 @ 7:55 7 @ 8:00 8 @ 7:43 9 @ 7:43 10 @ 7:22 Evening: 2 x 50 upright squats 3 x 30 L/R ABductor straight-leg raises 3 x 30 L/R ADductor leg lifts		10.0
Mar 23 Fri				100 Push-ups (50 x 2 sets) 200 Hip flexor high-knees w/10lbs Biceps Curls (100 x 2)
Mar 24 Sat	6.20	0:46:48	0:07:33	Morning 10K test run - Knee/hip feeling better, didn't notice them at all today, I just need to adapt to the distance again. 1 @ 8:15 2 @ 7:37 3 @ 7:53 4 @ 7:24 5 @ 7:16 6 @ 7:04, last 0.20mi @ 6:27 pace
Mar 25 Sun				100 Push-ups (50 x 2 sets) 100 Hip flexor L & R high-knees w/10lbs Biceps Curls (100 x 1 set) 3 x 30 L/R ABductor straight leg lifts 3 x 30 L/R ADductor leg lifts 3 x 50 Upright Squats	28.20		3:35:14
Mar 26 Mon	4.00	0:30:00	0:07:30	Evening treadmill progression, I was tired but felt energized afterwards :) 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 6:40 1% incline
Mar 27 Tue	4.00	0:30:50	0:07:42	Evening treadmill progression, my legs feel a little heavy today. 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 7:30 1% incline 4 x 30 Abdominal core crunch machine @ 75 lbs
Mar 28 Wed	3.11	0:24:45	0:07:57	Morning outdoor run, very rushed for work :/ 1 @ 8:13 2 @ 7:54 3 @ 7:49, last 0.11mi @ 7:05 pace
Mar 29 Thu	6.20	0:47:16	0:07:37	Testing my legs with a morning 10K.  Legs don't feel as heavy and my pace felt pretty comfortable today. 1 @ 7:53 2 @ 7:43 3 @ 7:37 4 @ 7:43 5 @ 7:31 6 @ 7:21, last 0.2mi @ 7:09 pace
Mar 30 Fri				100 Push-ups (50 x 2 sets) 200 Hip flexor high-knees w/10lbs Biceps Curls (100 x 2 sets) 3 x 30 L/R Abductor leg raises 50 each leg - single leg Left to Right Lateral plyometric jump/squats.
Mar 31 Sat	3.40			Ran the Irvine Lake Mud Run in Vibram KSO Trek's (Jen, Annie, Andrea, Kimberley, Troy, Queanh, Jerry)
Apr 01 Sun					20.71		2:12:51
Apr 02 Mon	3.25	0:25:00	0:07:42	Morning: road run, rushed for work!  Garmin didn't find satellite :/
Apr 02 Mon	4.00	0:30:37	0:07:39	Evening Double: road run, my Garmin died at last mile :·/ Man, nothin seemed to go right today… still thankful to squeeze in a good run to keep my sanity :) 1 @ 7:50 2 @ 7:42 3 @ 7:37 4 @ 7:28
Apr 03 Tue	5.00	0:39:10	0:07:50	Evening Tempo run: 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 7:30 1% incline 5 @ 8:20 2% incline 3 x 25 and 1 x 30 Abdominal core crunch machine @ 75 lbs 100 Push-ups (50 x 2 sets) 200 Hip flexor high-knees w/10lbs Biceps Curls (100 x 2 sets)
Apr 04 Wed	12.00	1:34:19	0:07:52	Morning beach strand run felt pretty tough - I'm feeling recovered from the knee injury and I'm slowly adapting to the long distance again.  Picked up the pace towards the end, as usual. 1 @ 7:53          7 @ 8:02 2 @ 7:53          8 @ 8:13 3 @ 7:44          9 @ 8:12 4 @ 7:48          10 @ 7:53 5 @ 7:50          11 @ 7:31 6 @ 7:55          12 @ 7:25		12.0
Apr 05 Thu				Morning 4 mile progression run before heading to wrk, still recovering from a week of bad sleep, but legs felt pretty good today :) 1 @ 7:56 2 @ 7:42 3 @ 7:05 4 @ 6:49
Apr 06 Fri
Apr 07 Sat	4.00	0:29:29	0:07:22	Morning 4 mile progress run before heading to wrk, still recovering from a week of bad sleep, but legs felt pretty good today :) 1 @ 7:56 2 @ 7:42 3 @ 7:05 4 @ 6:49
Apr 08 Sun					28.25		3:13:35
Apr 09 Mon	5.00	0:37:48	0:07:34	Evening treadmill Tempo run: 1 @ 8:20 2% incline 2 @ 6:58 1% incline 3 @ 6:58 1% incline 4 @ 6:58 1% incline 5 @ 8:34 1% incline 3 x 25 and 1 x 30 Abdominal core crunch machine @ 75 lbs
Apr 10 Tue	4.00	0:30:25	0:07:36	Just an evening after work outdoor progression run to maintain my sanity. 1 @ 8:03 2 @ 7:42 3 @ 7:27 4 @ 7:14
Apr 11 Wed				150 Push-ups (50 x 3 sets) 200 Hip flexor high-knees w/10lbs Biceps Curls (100 x 2 sets) 120 L/R Abductor leg raises (30 x 4 sets) 100 Upright Squats bar overhead (50 x 2 sets)
Apr 12 Thu	14.00	1:50:07	0:07:52	Beach strand 14 miler approx marathon pace.  Felt challenging to maintain pace in later miles, I need more time to adapt to the long distance again. 1 @ 7:55          8 @ 8:12 2 @ 7:39          9 @ 8:05 3 @ 7:47          10 @ 7:58 4 @ 7:40          11 @ 8:14 5 @ 7:46          12 @ 7:49 6 @ 7:47          13 @ 7:50 7 @ 7:55          14  @ 7:30		14.0
Apr 13 Fri
Apr 14 Sat	4.00	0:29:34	0:07:23	Morning 4 mile progression run before heading to work.  Approx 300 ft overall elevation gain. 1 @ 7:56 2 @ 7:34 3 @ 7:21 4 @ 6:45
Apr 15 Sun					27.00		3:27:54
Apr 16 Mon	5.00	0:37:34	0:07:31	Evening treadmill Tempo run: 1 @ 8:20 2% incline 2 @ 6:58 1% incline 3 @ 6:58 1% incline 4 @ 6:58 1% incline 5 @ 8:20 2% incline 3 x 25 and 1 x 30 Abdominal core crunch machine @ 75 lbs
Apr 17 Tue	3.10	0:24:25	0:07:53	Short progression run before work 1 @ 8:18 2 @ 7:51 3 @ 7:35, last 0.10 @ 6:44 pace
Apr 17 Tue	4.00	0:29:31	0:07:23	Evening double - first run in my new Altra Instinct shoes - haven't run in anything thicker then racing flats in a couple years, so my feet felt heavier then normal… but I like the nice wide toe box and the cushion is more then enough for long distance. 1 @ 7:32 2 @ 7:27 3 @ 7:22 4 @ 7:11
Apr 18 Wed				100 Push-ups (50 x 2 sets) 100 Hip flexor high-knees w/10lbs Biceps Curls (100 x 1 set)
Apr 19 Thu	16.00	2:06:15	0:07:53	Beach strand run was pretty tough today, adapting to longer distance again. Starting slightly faster then I meant made later miles more difficult. That darn El Segundo water fountain took me almost 2 minutes to fill only half of my water bottle at mile 14 1 @ 7:55          9 @ 7:51 2 @ 7:41          10 @ 8:20 3 @ 7:33          11 @ 8:05 4 @ 7:39          12 @ 7:41 5 @ 7:41          13 @ 7:57 6 @ 7:49          14 @ 8:53 7 @ 7:53          15 @ 7:50 8 @ 8:00          16 @ 7:27		16.0
Apr 20 Fri				50 push-ups
Apr 21 Sat	6.21	0:46:04	0:07:25	Aggressive 10K progression training before heading to work. 1 @ 7:48 2 @ 7:32 3 @ 7:30 4 @ 7:26 5 @ 7:25 6 @ 7:01, last 0.21 @ 6:32 pace
Apr 22 Sun				100 Push-ups (50 x 2 sets) 200 Hip flexor high-knees w/10lbs Biceps Curls (100 x 2 sets) 100 singlie leg Left to Right Lateral plyometric lunge/squats 100 Upright Squats bar overhead (50 x 2 sets)	34.31		4:23:49
Apr 23 Mon	6.00	0:44:32	0:07:25	Evening treadmill inclined Tempo training felt easier then usual today.  My usual injury prevention stretching routine afterwards :) 1 @ 8:20 2% incline 2 @ 6:58 1% incline 3 @ 6:58 1% incline 4 @ 6:58 1% incline 5 @ 6:58 1% incline 6 @ 8:20 2% incline
Apr 24 Tue	4.00	0:31:08	0:07:47	Evening treadmill inclined progression. 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 6:58 1% incline 4 @ 8:20 2% incline 4 x 30 Abdominal core crunch machine @ 75 lbs
Apr 25 Wed
Apr 26 Thu	18.00	2:25:13	0:08:04	Beach strand run with Queanh at hermosa. The killer headwind on the turnaround was like running uphill the last 6mi. Nice running weather today though :) I wasn't feeling it today, legs felt heavier then usual. One bathroom break and a long stop so I could cough up the endurolite pill @ mile 14 that went down the wrong pipe, but I kept the garmin running. 1 @ 8:06          10 @ 8:25 2 @ 7:56          11 @ 8:05 3 @ 7:44          12 @ 8:03 4 @ 7:54          13 @ 8:14 5 @ 7:49          14 @ 8:58 6 @ 7:59          15 @ 8:05 7 @ 7:58          16 @ 8:05 8 @ 8:09          17 @ 8:10 9 @ 8:01          18 @ 7:33		18.0
Apr 27 Fri
Apr 28 Sat	6.21	0:46:21	0:07:28	Morning 10K test run - Left quad still a little sore from Thursday.  Legs a little heavier then normal today. 1 @ 7:42 2 @ 7:35 3 @ 7:32 4 @ 7:33 5 @ 7:32 6 @ 7:11, last 0.20mi @ 6:13 pace
Apr 29 Sun				150 Push-ups (50 x 3 sets) 200 Hip flexor high-knees w/10lbs Biceps Curls (100 x 2 sets) 100 singlie leg Left to Right Lateral plyometric lunge/squats	34.21		4:27:14
Apr 30 Mon	4.00	0:30:50	0:07:42	Evening treadmill: sure helped balance my sanity after a long work day :) 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 7:30 1% incline
May 01 Tue	4.00	0:30:48	0:07:42	Evening treadmill 400m Intervals, with incline, and some core work: 1 @ 8:20 2% incline 2 x 400m @ 6:58 w/400m @ 8:20 between sets, all 1% incline 2 x 400m @ 6:40 w/400m @ 8:20 between sets, all 1% incline 2 x 400m @ 6:18 w/400m @ 8:20 between sets, all 1% incline 2 x 1 min Planks 2 x 1 min L/R Side Planks w/oblique crunches every 10 secs.
May 02 Wed
May 03 Thu	6.20	0:45:38	0:07:22	Morning 10K test run.. I took advantage of my day off and got some quality miles in. A rejuvenating run after enjoying an ice cold Guinness and Black Angus dinner last night with Bill & Bern, Bruce, Jerry & Queanh :) 1 @ 7:38 2 @ 7:38 3 @ 7:37 4 @ 7:38 5 @ 7:11 6 @ 6:41, last 0.20mi @ 6:16 pace
May 04 Fri	4.00	0:29:00	0:07:15	Morning: 100 Push-ups (50 x 2 sets) 200 Hip flexor high-knees w/10lbs Biceps Curls (100 x 2 sets) Afternoon run: 1 @ 7:27 2 @ 7:19 3 @ 7:19 4 @ 6:55
May 05 Sat	6.20	0:45:48	0:07:23	Morning 10K before heading to work: 1 @ 7:29 2 @ 7:27 3 @ 7:26 4 @ 7:39 5 @ 7:15 6 @ 7:14, last 0.20mi @ 6:27 pace
May 06 Sun					24.40		3:02:04
May 07 Mon	3.10	0:22:18	0:07:12	Morning cross training: 100 Push-ups (50 x 2 sets) 200 Hip flexor high-knees w/10lbs Biceps Curls (100 x 2 sets) 90 L/R Abductor leg raises (30 x 3 sets) 100 each leg - single leg Left to Right Lateral plyometric jump/squats. Evening run: 1 @ 7:24 2 @ 7:12 3 @ 7:05, last 0.10 @ 6:14 pace
May 08 Tue	5.50	0:41:28	0:07:32	Evening treadmill 400m Intervals, with incline, and some core work: 1 @ 8:20 2% incline 2 x 400m @ 6:58 w/400m @ 8:20 between sets, all 1% incline (8.6 mph) 2 x 400m @ 6:40 w/400m @ 8:20 between sets, all 1% incline (9.0 mph) 2 x 400m @ 6:18 w/400m @ 8:20 between sets, all 1% incline (9.5 mph) 2 x 400m @ 6:00 w/400m @ 8:20 between sets, all 1% incline  (10.0 mph) 1 x 400m @ 5:40 0% incline, w/400m @ 8:20 1% incline (10.5 mph) 2 x 1 min Planks 2 x 1 min L/R Side Planks w/oblique crunches every 10 secs.
May 09 Wed
May 10 Thu	20.00	2:39:51	0:08:00	First 20 mi training run of 2012, the headwind from mi 14 to 19 made later miles much more difficult - but made it a better training workout too :) • (1) S!Cap before start, and (1) S!Cap at mile 10 • PowerBar Gel @ miles 6, 10, 13, 17 • Hydration: 3 Nuun tablets during run (1 to start, then mi 7, 14) 1 @ 8:06     11 @ 8:06 2 @ 7:45     12 @ 7:54 3 @ 7:50     13 @ 7:37 4 @ 7:52     14 @ 8:20 (water refill) 5 @ 7:50     15 @ 8:00 6 @ 7:58     16 @ 8:13 7 @ 7:59     17 @ 8:02 8 @ 8:15     18 @ 8:16 9 @ 8:10     19 @ 7:57 10 @ 8:03    20 @ 7:35		20.0
May 11 Fri
May 12 Sat	5.00	0:37:00	0:07:24	Morning outdoor Tempo run.  Legs felt a little heavy at end of run, and my right 2nd toe is a little sensitive - must be these new Adam Instincts - still breaking in these shoes.  I miss my Asics racing flats. 1 @ 7:30 2 @ 7:29 3 @ 7:30 4 @ 7:22 5 @ 7:10
May 13 Sun				150 Push-ups (50 x 3 sets) 200 Hip flexor high-knees w/10lbs Biceps Curls (100 x 2 sets) 90 Left & Right Abductor single leg raises (30 x 3 sets)	33.60		4:20:37
May 14 Mon	3.10	0:23:45	0:07:40	Morning 5K before wrk: 1 @ 7:59 2 @ 7:33 3 @ 7:29, last 0.10 @ 7:07  pace
May 14 Mon	3.20	0:25:10	0:07:52	Afternoon Double run in my Asics Piranha and guestimated time because I ran w/out a watch.
May 15 Tue	4.00	0:30:00	0:07:30	Early morning wake up run: 1 @ 7:51 2 @ 7:28 3 @ 7:22 4 @ 7:21
May 15 Tue	4.00	0:29:28	0:07:22	Afternoon Double treadmill progression run in barefoot shoes, and some core work: 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 6:58 1% incline 4 @ 6:40 1% incline 4 x 25 Abdominal core crunch machine @ 75 lbs
May 16 Wed	3.25	0:24:49	0:07:38	Short afternoon run: 1 @ 7:45 2 @ 7:38 3 @ 7:24 ¼ mile @ 6:51 pace
May 17 Thu	10.00	1:16:04	0:07:36	Morning Tempo run - felt very fatigued today, very bad sleep this whole week, legs felt heavier then usual.  Definitely feeling better after the run :) 1 @ 7:27     6 @ 7:34 2 @ 7:32     7 @ 7:47 3 @ 7:41     8 @ 7:30 4 @ 7:40     9 @ 7:34 5 @ 7:49     10 @ 7:29		10.0
May 18 Fri
May 19 Sat	4.00	0:29:32	0:07:23	Short morning progression run in my vibrams, and some x-training.  I forgot how awesome it feels to run in Vibrams, I love them. 1 @ 7:41 2 @ 7:27 3 @ 7:23 4 @ 7:02 150 Push-ups (50 x 3 sets) 200 Hip flexor high-knees w/10lbs Biceps Curls (100 x 2 sets) 90 Left & Right Abductor single leg raises (30 x 3 sets)
May 20 Sun					31.55		3:58:48
May 21 Mon	5.00	0:37:20	0:07:28	Afternoon road run in Vibrams: 1 @ 7:47 2 @ 7:20 3 @ 7:31 4 @ 7:25 5 @ 7:18
May 22 Tue				150 Push-ups (50 x 3 sets) 200 Hip flexor high-knees w/10lbs Biceps Curls (100 x 2 sets) 90 Left & Right Abductor single leg raises (30 x 3 sets) 2 x 1 min Planks 2 x 1 min L/R Side Planks w/oblique crunches every 10 secs.
May 23 Wed
May 24 Thu	15.00	2:00:25	0:08:02	Beach strand run was harder then usual, i felt very tired going into it. I really need to sleep more. There was a strong headwind on turn the around. 1 @ 7:54     9 @ 8:07 2 @ 7:50     10 @ 8:02 3 @ 7:45     11 @ 8:29 4 @ 7:50     12 @ 8:06 5 @ 7:51     13 @ 8:07 6 @ 8:04     14 @ 8:12 7 @ 8:02     15 @ 7:55 8 @ 8:09		15.0
May 25 Fri
May 26 Sat	5.00	0:37:48	0:07:34	This morning's short treadmill Tempo run made me feel like I'm out of shape.  Felt more difficult then I remember: 1 @ 8:20 2% incline 2 @ 6:58 1% incline 3 @ 6:58 1% incline 4 @ 6:58 1% incline 5 @ 8:34 1% incline 3 x 25 and 1 x 30 Abdominal core crunch machine @ 70 lbs 4 x 15 butterfly chest @ 35 lbs
May 27 Sun					25.00		3:15:33
May 28 Mon	5.00	0:37:28	0:07:30	Morning treadmill inclined Progression run, and some core work.  It was tough warming up and I felt heavy after yesterday's morning of mimosa's and a night full of lots of pizza! 1 @ 8:20 2% incline (warmup) 2 @ 7:30 1% incline 3 @ 6:58 1% incline 800m @ @ 6:40 1% incline 800m @ @ 6:00 1% incline 5 @ 8:20 1% incline (cooldown) 3 x 25 and 1 x 30 Abdominal core crunch machine @ 70 lbs
May 29 Tue	3.11	0:24:11	0:07:47	Morning: squeezed in a 5K before heading to work: 1 @ 8:09 2 @ 7:42 3 @ 7:35, last 0.11 @ 7:09 pace Evening cross training: 100 Push-ups (50 x 2 sets) 200 Hip flexor high-knees w/10lbs Biceps Curls (100 x 2 sets) 100 each leg - single leg Left to Right Lateral plyometric jump/squats.
May 30 Wed	4.00	0:30:25	0:07:36	Morning outdoor progression run: 1 @ 8:02 2 @ 7:40 3 @ 7:24 4 @ 7:19
May 31 Thu	10.00	1:17:45	0:07:46	Morning beach strand 10 miler in my Asics Piranha racing flats, only 1 honey stinger and some water for hydration.  I made an effort to go slower early in the run: 1 @ 7:50     6 @ 7:52 2 @ 7:59     7 @ 7:55 3 @ 7:39     8 @ 7:51 4 @ 7:48     9 @ 7:32 5 @ 7:48     10 @ 7:31		10.0
Jun 01 Fri				150 Push-ups (50 x 3 sets) Miscellaneous Lower Abdominal work
Jun 02 Sat	5.00	0:37:34	0:07:31	Morning treadmill Tempo run, chest & core: 1 @ 8:20 2% incline 2 @ 6:58 1% incline 3 @ 6:58 1% incline 4 @ 6:58 1% incline 5 @ 8:20 2% incline Butterfly Chest 15 x 2 @ 40 lbs, 15 x 1 @ 35 lbs Abdominal core crunches 4 x 25 @ 70 lbs
Jun 03 Sun					27.11		3:27:23
Jun 04 Mon	4.01	0:29:39	0:07:24	Morning 4miler in Adam Altra's: 1 @ 7:46 2 @ 7:25 3 @ 7:21 4 @ 7:07
Jun 05 Tue	4.00	0:29:25	0:07:21	Morning: 100 Push-ups (50 x 2 sets) 200 Hip flexor high-knees w/10lbs Biceps Curls (100 x 2 sets) 100 each leg - single leg Left to Right Lateral plyometric jump/squats. Evening: 4 miler in a new pair of Altra Samson's felt almost identical to the Altra Adam shoes, with a tighter fit and slightly more forefoot padding.
Jun 06 Wed				50 push-ups
Jun 07 Thu	20.00	2:39:56	0:08:00	20 mile training run at beach strand with queanh: S!Caps: 1@start, 1@10mi Hydration: 4 Nuun tablets Gels: 2 PowerGels, 2 HoneyStinger (Mile 6, 10, 13, 16) 1 @ 7:45     11 @ 8:09 2 @ 7:58     12 @ 7:52 3 @ 7:54     13 @ 8:13 4 @ 7:58     14 @ 7:58 5 @ 7:57     15 @ 7:51 6 @ 8:19     16 @ 8:26 7 @ 7:54     17 @ 8:03 8 @ 8:18     18 @ 8:04 9 @ 8:02     19 @ 7:45 10 @ 7:54     20 @ 7:35		20.0
Jun 08 Fri
Jun 09 Sat				LvL 12 Stationary Bike: 12.1 miles @ 40:50mins (3:22 ave pace/mi) Butterfly Chest 15 x 2 @ 40 lbs, 15 x 1 @ 35 lbs Abdominal core crunches 3 x 25 @ 70 lbs, 1 x 25 @ 80 lbs
Jun 10 Sun	4.00	0:29:40	0:07:25	Hot afternoon run after seeing Prometheus with Qcuddles	32.01		4:08:40
Jun 11 Mon	5.00	0:37:36	0:07:31	Evening treadmill 800m Intervals, with incline, and some core work: 1mi warmup @ 8:20 2% incline 1 x 800m @ 6:58 2% incline, w/400m jog @ 10min/mi 2% incline 1 x 800m @ 6:40 1% incline, w/400m jog @ 10min/mi 2% incline 1 x 800m @ 6:18 1% incline, w/400m jog @ 10min/mi 2% incline 1 x 800m @ 6:18 1% incline, w/400m jog @ 10min/mi 2% incline 1 x 800m @ 6:18 1% incline, w/800m jog @ 10min/mi 2% incline Abdominal core crunches 4 x 25 @ 75lbs
Jun 12 Tue	4.00	0:29:40	0:07:25	Evening outdoor run in my Altra Samson's: 1 @ 7:34 2 @ 7:23 3 @ 7:21 4 @ 7:20
Jun 13 Wed
Jun 14 Thu	10.00	1:15:59	0:07:36	Long Tempo run at the beach wearing Altra Samson minimal shoes.  Took 1 Nuun tablet in my water bottle, and 1 Powergel at mile 6.: 1 @ 7:36 2 @ 7:49 3 @ 7:32 (3 mi split 0:22:57) 4 @ 7:40 5 @ 7:40 6 @ 7:37 (6 mile split: 0:45:54) 7 @ 7:39 8 @ 7:33 9 @ 7:37 10 @ 7:18		10.0
Jun 15 Fri				100 Push-ups (50 x 2 sets) 200 Hip flexor high-knees w/10lbs Biceps Curls (100 x 2 sets) 3 x 15 L/R single leg Bridges (Glutes & Hamstrings)
Jun 16 Sat				LvL 12 Stationary Bike: 14 miles @ 46:15mins (3:18 ave pace/mi) Butterfly Chest 15 x 3 @ 40 lbs, 15 x 1 @ 35 lbs Abdominal core crunches 4 x 25 @ 70 lbs
Jun 17 Sun	4.00	0:29:45	0:07:26	Happy Fathers Day!  Morning Progression run in Altra Instincts: 1 @ 7:46 2 @ 7:29 3 @ 7:18 4 @ 7:12	23.00		2:53:00
Jun 18 Mon	6.00	0:46:36	0:07:46	Evening treadmill 800m Intervals run all @ 1% incline 1600m @ 8:20 pace 2% incline 800m @ 6:58 pace (8.6 mph) w/400m recovery @ 9:15 pace 800m @ 6:48 pace (8.8 mph) w/400m recovery @ 9:15 pace 800m @ 6:39 pace (9.0 mph) w/400m recovery @ 9:15 pace 800m @ 6:31 pace (9.2 mph) w/400m recovery @ 9:15 pace 800m @ 6:22 pace (9.4 mph) w/400m recovery @ 9:15 pace 800m @ 6:15 pace (9.6 mph) w/1200m cool down @ 9:15 pace
Jun 19 Tue
Jun 20 Wed
Jun 21 Thu	20.00	2:39:42	0:07:59	Morning beach strand run - I accidentally stopped my watch at mile 13.5 and ran an extra 800m before starting it again (gah!), so I accidentally ran 20.5 miles. Hydration:  Only 4 Nuun tablets, 2 S!Caps one before and 1 at mile 10, 1 Powergel (I forgot to re-supply before the long run).  At least I brought a few raisnettes to munch on after mile 13.  No cramping at all :) 1 @ 7:55     11 @ 8:16 2 @ 7:55     12 @ 8:11 3 @ 7:46     13 @ 8:41 4 @ 7:57     14 @ 8:01 5 @ 7:51     15 @ 7:50 6 @ 8:02     16 @ 7:54 7 @ 7:59     17 @ 7:43 8 @ 8:22     18 @ 8:14 9 @ 8:08     19 @ 7:34 10 @ 8:05     20 @ 7:20		20.0
Jun 22 Fri
Jun 23 Sat	5.00	0:38:37	0:07:43	Morning Progression Run: 1 @ 8:20 2% incline (warm up) 2 @ 7:30 1% incline 3 @ 7:19 1% incline 4 @ 7:08 1% incline 5 @ 8:20 2% incline (cool down) Butterfly Chest 15 x 4 @ 40 lbs Abdominal machine 1 x 25 @ 80 Lbs, 3 x 25 @70 lbs, 1 x 40 @ 70Lbs
Jun 24 Sun					31.00		4:04:55
Jun 25 Mon	4.00	0:29:50	0:07:27	Morning road run: 1 @ 7:43 2 @ 7:22 3 @ 7:23 4 @ 7:23
Jun 25 Mon	4.00	0:29:35	0:07:24	Evening Double run - I used a stopwatch so no mile split times.
Jun 26 Tue	4.00	0:29:47	0:07:27	Morning progression run: 1 @ 7:51 2 @ 7:30 3 @ 7:19 4 @ 7:07
Jun 26 Tue	3.00	0:24:10	0:08:03	Evening Double run, short inclined treadmill: 1 @ 8:20 3% incline 2 @ 7:30 2% incline 3 @ 8:20 3% incline Abdominal machine 4 x 25 @ 75 Lbs
Jun 27 Wed				3 x 30 L/R ABductor leg lifts 200 Hip flexor high-knees w/10lbs Biceps Curls (100 x 2 sets)
Jun 28 Thu	5.00	0:40:41	0:08:08	Morning treadmill 800m Intervals run all @ 1% incline 1600m @ 8:19 pace 2% incline 800m @ 6:58 pace (8.6 mph) w/400m recovery @ 8:20 pace 800m @ 6:48 pace (8.8 mph) w/400m recovery @ 8:20 pace 800m @ 6:39 pace (9.0 mph) w/400m recovery @ 8:20 pace 800m @ 6:31 pace (9.2 mph) w/400m recovery @ 8:20 pace 800m @ 6:22 pace (9.4 mph) w/800m recovery @ 8:20 pace 3 x 60 sec L/R Side Planks w/oblique crunches every 10 secs.
Jun 29 Fri
Jun 30 Sat	6.20	0:46:34	0:07:31	Morning 10K progression run before work.  I'm bummed at not having time to go see the Hermosa24 ultra marathoners start @ noon today :( 1 @ 7:42 2 @ 7:34 3 @ 7:34 4 @ 7:36 5 @ 7:29 6 @ 7:17, last 0.20 @ 7:03 pace
Jul 01 Sun				San Diego Fair with Q, Jer, Tish, John, Sanna and David for his Birthday :)	26.20		3:20:37
Jul 02 Mon				100 each singlie leg Left to Right Lateral plyometric lunge/squats 100 push-ups (50 x 2 sets)
Jul 03 Tue
Jul 04 Wed	21.00	2:48:32	0:08:02	4th of July entrés at the Loftin's Hermosa Cottage™ multiple mimosas and Sondra Loftin's speciality mixed drink, love to the Loftins, life is good :) Morning RHR 44 S!Caps: 1@start, 1@10mi Hydration: 4 Nuun tablets (1 start, mile 9, 14, 18) Gels: 4 PowerGels (Mile 6, 10, 14, 17) 1 @ 8:01     12 @ 8:03 2 @ 7:58     13 @ 7:50 3 @ 7:51     14 @ 7:58 4 @ 7:55     15 @ 8:31 5 @ 7:50     16 @ 7:58 6 @ 7:58     17 @ 7:59 7 @ 8:01     18 @ 8:06 8 @ 8:02     19 @ 7:46 9 @ 8:13     20 @ 7:13 (2:39:37 split) 10 @ 8:03   21 @ 8:55 (cool down mile) 11 @ 8:21		21.0
Jul 05 Thu				Injury - Left lower leg & IT Band better today.  Bad post run decisions… mimosa's and alcohol, my body doesn't agree after 21 miles!
Jul 06 Fri				50 x 2 sets of Upright Squats
Jul 07 Sat	5.00	0:38:20	0:07:40	Morning Tempo run - my legs are better, but I felt a little sluggish today. 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:301% incline 4 @ 7:30 1% incline 5 @ 7:30 1% incline Butterfly Chest 15 x 3 @ 40 lbs 4 x 25 Abdominal core crunches @ 70 lbs
Jul 08 Sun	4.00	0:30:01	0:07:30	Morning treadmill Progression run in my Altra Samson shoes: 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:13 1% incline 4 @ 6:58 1% incline 3 x 60 sec L/R Side Planks w/oblique crunches every 10 secs.	30.00		3:56:53
Jul 09 Mon	5.00	0:37:36	0:07:31	Evening treadmill Tempo run in my Altra Samson shoes RHR 47 1 @ 8:20 2% incline 2 @ 7:19 1% incline 3 @ 7:19 1% incline 4 @ 7:19 1% incline 5 @ 7:19 1% incline 4 x 25 Abdominal core crunches @ 75 lbs
Jul 10 Tue
Jul 11 Wed	3.10	0:22:50	0:07:22	Quick morning 5K before heading to work: 1 @ 7:43 2 @ 7:23 3 @ 7:06, last 0.10 @ 6:18 pace
Jul 12 Thu	6.00	0:44:25	0:07:24	Evening treadmill Tempo run in my Altra Samson shoes. RHR 48 800m @ 8:20 2% incline warmup 800m @ 8:20 3% incline warmup 2 @ 7:13 1% incline 3 @ 7:13 1% incline 4 @ 7:13 1% incline 5 @ 7:13 1% incline 6 @ 7:13 1% incline Abdominal core crunches 4 x 25 @75 lbs Butterfly Chest 15 x 3 sets @40 lbs, 15 x 1 set @35 lbs MTS High Row (upper back) 10 x 2 @50 lbs
Jul 13 Fri
Jul 14 Sat	6.20	0:45:15	0:07:18	morning 10K progression run before work. Feeling a little lethargic this morn, but felt great after the run. 1 @ 7:32 2 @ 7:22 3 @ 7:25 4 @ 7:23 5 @ 7:08 6 @ 7:08, last 0.20 @ 6:34 pace
Jul 15 Sun	4.00	0:30:50	0:07:42	Evening treadmill short Tempo run. Not enough sleep and felt very fatigued this morning after yesterday's effort.  RHR 49 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 7:30 1% incline Butterfly Chest 15 x 4 sets @40 lbs MTS High Row (upper back) 10 x 3 @45 lbs and 10 x 1 @40 lbs 25mins in Sauna @ 182ºF	24.30		3:00:56
Jul 16 Mon	5.00	0:39:10	0:07:50	Evening treadmill Tempo run & lateral strengthing.  Slowed down the tempo today because I'm feeling a little fatigued. 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 7:30 1% incline 5 @ 8:20 2% incline 100 each single leg Left to Right Lateral plyometric lunge/squats
Jul 17 Tue
Jul 18 Wed
Jul 19 Thu	21.00	2:51:31	0:08:10	Waaay too hot for a long run at 7am this morning, even shirtless. The heat and headwind really slowed me in the later miles but at least the headwind helped keep me cooler :)  A challenging long run, but felt great. 4 Nuun tablets, 1 at start, mile 9, 13, 17 1 S!cap at mile 10 (I forgot to take one before starting this time) 3 Powergels: mi 9, 13, 17 1 @ 7:56     12 @ 8:02 2 @ 7:49     13 @ 8:01 3 @ 7:45     14 @ 8:04 4 @ 7:52     15 @ 8:15 5 @ 7:58     16 @ 8:27 6 @ 8:12     17 @ 8:20 7 @ 8:18     18 @ 8:49 8 @ 8:09     19 @ 8:24 9 @ 8:15     20 @ 8:14 10 @ 8:17   21 @ 8:05 11 @ 8:18		21.0
Jul 20 Fri
Jul 21 Sat	5.00	0:38:20	0:07:40	Morning treadmill Tempo run, core & upper body.  Still recovering from 21 miler and last night's sushi & beer fest :) 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 7:30 1% incline 5 @ 7:30 1% incline Butterfly Chest 15 x 4 sets @40 lbs MTS High Row (upper back) 10 x 1 @ 40 lbs and 10 x 3 @45 lbs 10mins in Sauna @ 183ºF 4 x 25 Abdominal core crunches @ 70 lbs
Jul 22 Sun	4.50			Short PV/Malaga Cove trail hike with Rob, Rebecca, Robert, Christian, Queanh, Jenny.  Great hill training, approx 446 ft total elevation gained. 1 Hour, 26 minute hike. 1 @ 20:31 2 @ 18:26 3 @ 20:44 4 @ 17:58 ½ mile @ 18:05	35.50		4:09:01
Jul 23 Mon	6.00	0:44:52	0:07:29	Afternoon inclined treadmill 10x400m Intervals: in my barefoot Altra Samson shoes 1600m @ 8:20 2% incline (7.2 mph) - warmup All with 1% incline (except first 400m was @ 2% incline): 2 x 400m @ 6:00 pace (10.0 mph), 2x400m recovery @ 8:20 2 x 400m @ 5:56 pace (10.1 mph), 2x400m recovery @ 8:20 2 x 400m @ 5:52 pace (10.2 mph), 2x400m recovery @ 8:20 2 x 400m @ 5:49 pace (10.3 mph), 2x400m recovery @ 8:20 2 x 400m @ 5:46 pace (10.4 mph), 2x400m recovery @ 8:20 4 x 25 @ 75 lbs - Abdominal core crunch machine MTS Low Row (upper back) 10 x 4 @ 40 lbs
Jul 24 Tue	4.00	0:30:50	0:07:42	Evening short treadmill Tempo run.  Legs are a little fatigued from yesterday's intervals. 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 7:30 1% incline
Jul 25 Wed
Jul 26 Thu	10.00	1:14:04	0:07:24	10 mile Tempo run on the beach strand: 1 @ 7:29 2 @ 7:23 3 @ 7:23 4 @ 7:26 5 @ 7:27 6 @ 7:32 7 @ 7:25 8 @ 7:31 9 @ 7:41 10 @ 6:48		10.0
Jul 27 Fri
Jul 28 Sat	3.00	0:22:48	0:07:36	short treadmill progression run & some strengthening 1 @ 8:20 3% incline 2 @ 7:30 2% incline 3 @ 6:58 1% incline Butterfly Chest 20 x 3 sets @40 lbs MTS High Row (upper back) 10 x 4 @ 45 2 x 25 @ 80 lbs and 2 x 25 @ 70 lbs Abdominal core crunches
Jul 29 Sun					23.00		2:52:34
Jul 30 Mon	5.00	0:36:57	0:07:23	Evening treadmill Progression run & core.  Felt sluggish before run, but awesome afterwards :) 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:19 1% incline 4 @ 7:13 1% incline 5 @ 6:40 1% incline 3 x 1min L/R Side Planks w/oblique crunches every 10 secs.
Jul 31 Tue	5.00	0:37:48	0:07:34	Evening treadmill Tempo/Progression run: 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 7:30 1% incline 5 @ 6:58 1% incline
Aug 01 Wed	5.00	0:37:48	0:07:34	Evening treadmill Tempo/Progression run: 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 7:30 1% incline 5 @ 6:58 1% incline
Aug 02 Thu	5.00	0:36:39	0:07:20	Morning 5mi Tempo: 1 @ 7:26 2 @ 7:18 3 @ 7:21 4 @ 7:12 5 @ 7:23
Aug 03 Fri	3.00	0:24:10	0:08:03	Morning treadmill run 24-hr gym in Vegas: 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 8:20 2% incline Butterfly Chest 10 x 3 sets @ 50 Lbs Chin-ups 10 x 3 sets 100 Left to Right, each leg, Lateral plyometric lunge/squats 10 min Sauna @ 200º
Aug 04 Sat
Aug 05 Sun				Travel day, Las Vegas to LAX	23.00		2:53:22
Aug 06 Mon	4.00	0:30:50	0:07:42	Evening treadmill - short inclined Tempo run felt more difficult then it should have.  I think Vegas weekend may have thrown my body off a bit, but it was worth it :P 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 7:30 1% incline 4 x 25 @ 75 lbs Abdominal core crunches
Aug 07 Tue	4.00	0:30:17	0:07:34	Evening treadmill inclined  Progression run & behind head pull-ups.  Slowly recovering from the Vegas insomnia that really threw my body off - today's run felt easier then yesterday's easier run. 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:19 1% incline 4 @ 7:13 1% incline 5 x 4 sets of behind the neck pull-ups
Aug 08 Wed
Aug 09 Thu	11.20	1:28:00	0:07:51	This morning the Beach was too hot too early, so I cut my distance short.  My garmin is dead again, so I have no splits, and I just asked for the time at start and finish.  Tough run in the heat.  I've put 580 miles on these Asics racing flats.		11.2
Aug 10 Fri	3.10	0:22:47	0:07:21	Outdoor Morning wake up 5K 1 @ 7:33 2 @ 7:27 3 @ 7:07, last 0.10 @ 6:32  pace
Aug 11 Sat	4.00	0:30:50	0:07:42	Morning treadmill - inclined Tempo run: 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 7:30 1% incline Butterfly Chest 10 x 3 sets @45 lbs MTS High Row (upper back) 10 x 4 @ 45 lbs
Aug 12 Sun				4 x 30 L/R Abductor leg raises	26.30		3:22:44
Aug 13 Mon	4.00	0:29:07	0:07:17	Morning progression run: 1 @ 7:40 2 @ 7:18 3 @ 7:12 4 @ 6:57
Aug 13 Mon	4.00	0:30:50	0:07:42	Evening Double - short inclined treadmill Tempo run & core: 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 7:30 1% incline 3 x 60 sec L/R Side Planks w/oblique crunches every 10 secs.
Aug 14 Tue	3.10	0:23:07	0:07:27	Quick morning 5K before heading to work: 1 @ 7:43 2 @ 7:24 3 @ 7:19,  last 0.10 @ 6:53 pace
Aug 15 Wed	3.11	0:22:56	0:07:22	Quick Evening Double: 1 @ 7:40 2 @ 7:20 3 @ 7:12,  last 0.10 @ 6:30 pace
Aug 16 Thu	18.00	2:25:48	0:08:06	Beach strand long run was too hot out and I had trouble maintaining a consistent pace today. Hydration: 3 nuun pills, 1 @ start, mile 9, 13. Electrolytes:  3 PowerGels, mile 6, 10, 13. 1 @ 8:02     10 @ 8:48 2 @ 7:41     11 @ 8:15 3 @ 7:47     12 @ 8:01 4 @ 7:51     13 @ 7:54 5 @ 7:42     14 @ 9:18 6 @ 7:50     15 @ 8:04 7 @ 8:01     16 @ 8:17 8 @ 8:04     17 @ 8:07 9 @ 8:10     18 @ 7:56		18.0
Aug 17 Fri
Aug 18 Sat	4.00	0:28:49	0:07:12	Quick 4 miler before heading to w*rk.  It's already too hot out!  Legs are feeling good today. 1 @ 7:15 2 @ 7:12 3 @ 7:12 4 @ 7:00 50 x 2 sets push-ups
Aug 19 Sun					36.21		4:40:37
Aug 20 Mon	4.00	0:30:01	0:07:30	Evening inclined treadmill progression & core: 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:13 1% incline 4 @ 6:58 1% incline 4 x 25 @ 75 lbs Abdominal core crunches
Aug 21 Tue	4.05	0:30:34	0:07:33	Morning 4 miler before w*rk: 1 @ 7:45 2 @ 7:28 3 @ 7:32 4 @ 7:31
Aug 22 Wed
Aug 23 Thu	7.75	0:57:11	0:07:23	Morning treadmill 9x800m Intervals all at 1% incline: 1600m @ 8:19 pace 2% incline (warmup) 800m @ 6:58 pace (8.6 mph) w/400m recovery  @ 8:20 pace 800m @ 6:58 pace (8.6 mph) w/400m recovery @ 8:20 pace 800m @ 6:48 pace (8.8 mph) w/400m recovery @ 8:20 pace 800m @ 6:48 pace (8.8 mph) w/400m recovery @ 8:20 pace 800m @ 6:39 pace (9.0 mph) w/400m recovery @ 8:20 pace 800m @ 6:39 pace (9.0 mph) w/400m recovery @ 8:20 pace 800m @ 6:31 pace (9.2 mph) w/400m recovery @ 8:20 pace 800m @ 6:31 pace (9.2 mph) w/400m recovery @ 8:20 pace 800m @ 6:22 pace (9.4 mph) w/400m recovery @ 8:20 pace MTS High Row (upper back) 10 x 5 sets @ 40 lbs Butterfly Chest 15 x 3 sets @ 45 Lbs 20 mins Sauna @ 180º
Aug 24 Fri
Aug 25 Sat	6.20	0:45:40	0:07:22	Morning outdoor 10K before heading to w*rk.  Body a little sluggish today, probably from the fatty pizza I ate last night: 1 @ 7:37 2 @ 7:33 3 @ 7:31 4 @ 7:23 5 @ 7:17 6 @ 7:10, last 0.20 @ 6:49 pace
Aug 26 Sun					22.00		2:43:26
Aug 27 Mon	4.00	0:30:07	0:07:32	Evening treadmill inclined progression & some core.  Felt heavy today, not sure the incline was calibrated (it felt steeper), but maybe it's just me. 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:19 1% incline 4 @ 6:58 1% incline 4 x 25 Abdominal core crunch machine @ 75 lbs
Aug 28 Tue	4.00	0:30:22	0:07:35	Early morning run: 1 @ 8:08 2 @ 7:29 3 @ 7:22 4 @ 7:23
Aug 29 Wed				100 x 2 sets of Hip flexor high-knees w/10lbs Biceps Curls 30 x 3 sets of L/R Abductor leg raises
Aug 30 Thu	11.00	1:27:40	0:07:58	Very HOT 11 mile run at the beach.  I had to cut my miles short because it was reaching almost 80º mid-run, and my right knee started bugging me :·/ 1 @ 7:40 2 @ 7:42 3 @ 7:44 4 @ 7:42 5 @ 7:49 6 @ 8:19 7 @ 7:52 8 @ 8:00 9 @ 8:10 10 @ 8:45 11 @ 7:57 (also jogged a slow 0.75 cool down mile after my stretching routine)		11.0
Aug 31 Fri				Rest day, easy stuff. 10 x 3 sets Swiss Ball Hamstring Curls 20 x 3 sets L/R Clams (Abductors)
Sep 01 Sat	6.20	0:43:44	0:07:03	Inaugural Pasadena, CA - Awesome 80's Run 10K started at 9:20am (supposed to be 9am, and it was over 80º, TOO HOT!!)  Torrance: 1 of 8  Age Division: 6 of 81  Gender Place: 17 of 380  Overall Place: 22 of 1139 Approx elevation gain: 228 feet 1 @ 7:30 (hills) 2 @ 7:05 3 @ 7:01 4 @ 7:19 (hills) 5 @ 6:57 6 @ 6:34, last 0.20 @ 7:39 pace (poorly organized finish line - me and almost everyone else ran past the finish line and had to double back to reach the finish)
Sep 02 Sun					25.20		3:11:53
Sep 03 Mon	5.30	0:36:21	0:06:52	2012 Conquer the Bridge IV (Garmin says 378 feet elevation gain): 1 @ 6:49 2 @ 6:52 3 @ 6:45 4 @ 7:44 5 @ 6:14, last 0.30mi @ 6:27 pace Bib #1793 Men 30-39: 13 of 247 Overall: 35 of 1369
Sep 04 Tue				Rest day - Right calf very sore.  Feet and back slightly sore from race.
Sep 05 Wed				Rest day - Right calf very sore.  Feet and back slightly sore from race. 10 x 3 sets Swiss Ball Hamstring Curls 3 x 30 L/R Abductor leg raises
Sep 06 Thu	5.00	0:38:37	0:07:43	Morning Tempo, and some strength training: 1 @ 8:20 2% incline 2 @ 7:19 1% incline 3 @ 7:19 1% incline 4 @ 7:19 1% incline 5 @ 8:20 1% incline Abdominal core crunches 4 x 25 @70 lbs Butterfly Chest 15 x 3 sets @40 lbs MTS High Row (upper back) 10 x 5 @45 lbs 15 minutes Sauna at 180º
Sep 07 Fri	3.10	0:24:30	0:07:54	Recovery run - My Garmin didn't get a satellite, but recorded time and I guestimated the distance.
Sep 08 Sat	4.01	0:30:52	0:07:42	Morning road run before work - I know this course well, so I'm positive my Garmin watch definitely miscalculated both time and distance, but here's what it said anyway: 1 @ 9:03 (gradual downhill and I'm sure I was at a sub-8 pace) 2 @ 7:22 (I noticed distance at 2mi split was off by approx 0.20 mi) 3 @ 7:10 4 @ 7:12
Sep 09 Sun	4.00	0:30:17	0:07:34	Short morning Tempo, and some core: 1 @ 8:20 2% incline 2 @ 7:19 1% incline 3 @ 7:19 1% incline 4 @ 7:19 1% incline 3 x 1 min L/R Side Planks w/oblique crunches every 10 secs.	21.41		2:40:37
Sep 10 Mon	4.00	0:30:17	0:07:34	Short Evening Progression run & some core: 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:19 1% incline 4 @ 7:08 1% incline Abdominal core crunches 4 x 25 @75 lbs
Sep 11 Tue	4.00	0:28:49	0:07:12	Morning road run in my Altra Samsons, my Garmin seems inaccurate, I didn't feel like I was going this fast: 1 @ 6:39 2 @ 7:32 3 @ 7:20 4 @ 7:18
Sep 12 Wed				10 x 3 sets Swiss Ball Hamstring Curls
Sep 13 Thu	15.00	1:58:53	0:07:56	Morning 15 miler was pretty tough, I feel like I need to work up to the long distance again: 1 @ 7:46     9 @ 8:23 2 @ 7:43     10 @ 8:22 3 @ 7:45     11 @ 8:11 4 @ 7:55     12 @ 7:55 5 @ 7:46     13 @ 7:45 6 @ 7:49     14 @ 7:48 7 @ 8:01     15 @ 7:49 8 @ 7:58		15.0
Sep 14 Fri				100 Push-ups (50 x 2 sets) 200 Biceps Curls (100 x 2 sets @ 10 Lbs)
Sep 15 Sat	4.00	0:30:08	0:07:32	Morning treadmill inclined 800m Intervals: 1600m @ 8:20 pace 2% incline 800m @ 6:58 pace (8.6 mph) w/400m recovery @ 8:20 pace 800m @ 6:48 pace (8.8 mph) w/400m recovery @ 8:20 pace 800m @ 6:39 pace (9.0 mph) w/400m recovery @ 8:20 pace 800m @ 6:31 pace (9.2 mph) w/400m recovery @ 8:20 pace
Sep 16 Sun					27.00		3:28:07
Sep 17 Mon	5.00	0:38:37	0:07:43	Evening treadmill Progression run was tougher then usual, probably from bad sleep and long work day: 1 @ 8:20 2% incline (warmup) 2 @ 7:30 1% incline 3 @ 7:19 1% incline 4 @ 7:08 1% incline 5 @ 8:20 1% incline (cooldown) 3 x 1 min (6 mins) L/R Side Planks w/oblique crunches every 10 secs.
Sep 18 Tue	4.00	0:30:17	0:07:34	Evening treadmill Progression run - very tired and fatigued today, but running still felt great: 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:19 1% incline 4 @ 7:08 1% incline
Sep 19 Wed
Sep 20 Thu	4.50	0:35:07	0:07:48	Morning mill - a couple mile repeats, I had no energy for more.  Running felt very sluggish today.  Probably the effects of very bad sleep and last nights Slaters 50/50 Burger & Guinness beer shake.  I couldn't resist ;) I ran in my Asics Hyperspeeds that I never use.. 1 @ 8:20 2% incline 2 @ 7:19 1% incline with 400m recovery @ 8:20 1% incline 3 @ 6:58 1% incline with 400m recovery @ 8:20 1% incline 4 @ 8:20 2% incline Butterfly Chest 15 x 3 sets @ 45 lbs MTS High Row (upper back) 10 x 4 sets @ 45 lbs Abdominal core crunches 25 x 4 sets @ 70 lbs
Sep 21 Fri				Rest day, easy stuff. 10 x 3 sets Swiss Ball Hamstring Curls 30 x 3 sets of L/R Abductor leg raises
Sep 22 Sat	8.00	1:02:00	0:07:45	Outdoor run in asics piranha racing flats felt great this morning, now time to head to work, bah :P		8.0
Sep 23 Sun	3.10	0:23:47	0:07:40	Short morning run 1 @ 7:57 2 @ 7:45 3 @ 7:23, Last 0.10  @ 7:07 pace	24.60		3:09:48
Sep 24 Mon	4.00	0:30:32	0:07:38	Morning progression run: 1 @ 8:03 2 @ 7:40 3 @ 7:31 4 @ 7:18
Sep 25 Tue	5.00	0:36:57	0:07:23	Evening treadmill morning Tempo progression, and some pull-ups: 1 @ 8:20 2% incline 2 @ 7:19 1% incline 3 @ 7:19 1% incline 4 @ 7:19 1% incline 5 @ 6:40 1% incline 10 x 3 sets chin-ups
Sep 26 Wed
Sep 27 Thu	20.00	2:42:30	0:08:07	Morning 20 miler at the Beach.  A challenging run, I felt sluggish from the start and slightly over-heated during the later miles when the sun started cooking me.  I ran in my Asics racing flats (620mi on those shoes!). 4 Nuun tabs: 1 start, 1 mile 7, 14, 17 3 Powergels: 1 mile 7, 13, 16 1 @ 8:00     11 @ 8:11 2 @ 7:50     12 @ 8:01 3 @ 7:48     13 @ 7:55 4 @ 7:56     14 @ 8:23 5 @ 8:00     15 @ 8:15 6 @ 7:56     16 @ 8:04 7 @ 8:04     17 @ 8:03 8 @ 8:25     18 @ 8:57 9 @ 8:11     19 @ 8:15 10 @ 8:07     20 @ 8:11		20.0
Sep 28 Fri
Sep 29 Sat	3.00	0:23:09	0:07:43	Morning mill - recovery run.  I'm still feeling a little muscle fatigue from Thursday's long run. 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:19 1% incline Butterfly Chest 15 x 3 sets @ 45 lbs, 15 x 1 set at 30 lbs MTS High Row (upper back) 10 x 4 sets @ 45 lbs Abdominal core crunches 25 x 4 sets @ 70 lbs
Sep 30 Sun	4.00	0:30:33	0:07:38	Morning run to the gym to meet wifey, then stairmaster. 1 @ 8:00 2 @ 7:30 3 @ 7:26 4 @ 7:37 (nice gradual hill) 10 mins Stairmaster LvL 10 10 mins Sauna 180º	36.00		4:43:41
Oct 01 Mon
Oct 02 Tue	4.00	0:30:17	0:07:34	Evening treadmill Tempo run: 1 @ 8:20 2% incline 2 @ 7:19 1% incline 3 @ 7:19 1% incline 4 @ 7:19 1% incline
Oct 03 Wed	3.10	0:23:28	0:07:34	Morning wake up run: 1 @ 7:48 2 @ 7:26 3 @ 7:34, last 0.10 @ 6:58 pace
Oct 04 Thu	5.00	0:37:36	0:07:31	Treadmill Tempo run: 1 @ 8:20 2% incline 2 @ 7:19 1% incline 3 @ 7:19 1% incline 4 @ 7:19 1% incline 5 @ 7:19 1% incline 3 x 1min (6mins) L/R Side Planks w/oblique crunches every 10secs. 10 x 3 sets Swiss Ball Hamstring Curls 20 min sauna 180º
Oct 05 Fri				3 x 30 L/R Adductor straight leg lifts 100 Push-ups (50 x 2 sets) 200 Hip flexor high-knees w/10lbs Biceps Curls
Oct 06 Sat	3.00			Walked/jogged at least 3 miles, taking photos of Jenny and Queanh at the Manhattan Beach 10K
Oct 07 Sun	13.23	1:35:46	0:07:14	Long Beach Half-Marathon - Ran in Asics Piranha racing flats (Garmin Elevation Gain: 354 ft). Overall: 180 out of 11206 Men: 154 out of 4664 M 35-39: 32 out of 754 Age/Grade:  63.92% Place: 426 Finish: 1:35:46 Pace: 7:19 · Hydration: 2 Nuun tabs, 1 before start, and at mile 7 · PowerGels: 2 - one at mile 7, 10 · S!Caps: one 30min before start, and half Powercrunch bar before race. • First 6mi in 0:44:12 @7:22 pace • Last 7mi in 0:50:15 @7:11 pace 1 @ 7:32     8 @ 7:32 2 @ 7:23     9 @ 7:12 3 @ 7:12     10 @ 7:05 4 @ 7:25     11 @ 7:16 5 @ 7:15     12 @ 7:04 6 @ 7:25     13 @ 6:39, last 0.23 @ 5:42 pace 7 @ 7:27	28.33	13.2	3:07:07
Oct 08 Mon				Rest day
Oct 09 Tue	4.03	0:30:18	0:07:31	Morning test run:  my quads are still a little tight from the LBM, more so on my right. 1 @ 7:34 2 @ 7:34 3 @ 7:35 4 @ 7:25
Oct 10 Wed	4.00	0:30:19	0:07:35	Morning road run: 1 @ 7:53 2 @ 7:37 3 @ 7:29 4 @ 7:21
Oct 11 Thu	4.00	0:30:17	0:07:34	Morning short Tempo on the mill - didn't have much energy for this run, bad sleep and a little fatigue might be catching up to me. 1 @ 8:20 2% incline 2 @ 7:19 1% incline 3 @ 7:19 1% incline 4 @ 7:19 1% incline Butterfly Chest 15 x 4 sets @ 40 lbs Abdominal core crunches 25 x 4 sets @ 70 lbs 15 mins Sauna 182º
Oct 12 Fri				3 x 30 L/R Adductor straight leg lifts
Oct 13 Sat	4.25	0:31:25	0:07:23	Ran to gym to meet wifey in sauna: Ran in new Asics Piranha SP4 1 @ 7:31 2 @ 7:05 3 @ 7:16 4 @ 7:33, last 0.25 @ 7:54 pace 15 mins Sauna
Oct 14 Sun	4.35	0:33:06	0:07:37	Morning run, trying to break in the new Asics Piranha Sp4's. Toebox is too small, the SP3's were better… Evning: followed 11 hour work day, ugh. 1 @ 7:47 2 @ 7:40 3 @ 7:42 4 @ 7:34, last 0.35 @ 6:55 pace	20.63		2:35:25
Oct 15 Mon				Ugh, another 11 hours work day.
Oct 16 Tue	4.01	0:30:01	0:07:29	Morning run, still breaking in my Asics Piranha SP4's 1 @ 7:43 2 @ 7:24 3 @ 7:31 4 @ 7:20
Oct 17 Wed	3.00	0:22:37	0:07:32	Felt very sluggish this morning, heavy legs, bad sleep, followed by a 12 hour work day :·p 1 @ 7:39 2 @ 7:33 3 @ 7:26
Oct 18 Thu	20.00	2:50:57	0:08:33	Late morning 20 miler - hot run this morning - I was fortunate enough to run into Patrick Sweeney, who joined me between mile 14-17 for a short run/chat, which made the miles go by much easier :) 1 @ 7:54     11 @ 8:05 2 @ 7:56     12 @ 8:08 3 @ 7:58     13 @ 8:00 4 @ 7:57     14 @ 9:30 5 @ 7:58     15 @ 10:34 6 @ 7:47     16 @ 11:57 7 @ 7:48     17 @ 9:43 8 @ 8:03     18 @ 8:37 9 @ 8:04     19 @ 8:11 10 @ 8:46     20 @ 8:02		20.0
Oct 19 Fri
Oct 20 Sat	3.00	0:22:47	0:07:36	Short treadmill progression run, rushed for work, no time for more :( 1 @ 8:20 2% incline 2 @ 7:19 1% incline 3 @ 7:08 1% incline 3 x 1min (6mins) L/R Side Planks w/oblique crunches every 10secs.
Oct 21 Sun				100 Push-ups 50 x 2 sets Hip flexor high-knees w/10lbs Biceps Curls 100 x 2 sets 3 x 30 L/R Abductor straight leg raises 10 x 3 sets Swiss Ball Hamstring Curls	30.01		4:06:22
Oct 22 Mon	2.00	0:15:26	0:07:43	Morning run - rushed for work - no time for more :( 1@ 7:59 2 @ 7:27
Oct 23 Tue	4.05	0:29:29	0:07:17	Morning progression road run - great weather, wish I had more time: 1 @ 7:44 2 @ 7:12 3 @ 7:07 4 @ 7:05, last 0.05 @ 7:26 pace
Oct 24 Wed	3.10	0:22:46	0:07:21	Morning road run - nice and cool out, I wish I had more time! 1 @ 7:43 2 @ 7:12 3 @ 7:11, last 0.10 @ 6:42 pace
Oct 24 Wed	4.00	0:29:37	0:07:24	Afternoon Double run - thankful for extra time, (fire marshall shut down our work early today), which means more miles :) 1 @ 7:32 2 @ 7:28 3 @ 7:16 4 @ 7:22
Oct 25 Thu	5.00	0:36:57	0:07:23	Treadmill Tempo + one mile, and some core work: 1 @ 8:20 2% incline 2 @ 7:19 1% incline 3 @ 7:19 1% incline 4 @ 7:19 1% incline w/400m cooldown walk 2% incline 5 @ 6:40 1% incline  w/400m cooldown walk 1% incline 25 x 4 sets @ 70 Lbs Abdominal core crunches
Oct 26 Fri	3.10	0:23:12	0:07:29	Morning neighborhood wake up run: 1 @ 7:38 2 @ 7:31 3 @ 7:24, last 0.10 @ 6:46 pace
Oct 27 Sat	3.10	0:22:43	0:07:20	Morning neighborhood wake up run: 1 @ 7:15 2 @ 7:24 3 @ 7:23, last 0.10 @ 6:52 pace 100 Push-ups 50 x 2 sets 3 x 30 L/R Abductor straight leg raises
Oct 28 Sun					24.35		3:00:10
Oct 29 Mon	4.00	0:29:09	0:07:17	Morning progression run: (ran in Asics piranha SP3) 1 @ 7:37 2 @ 7:26 3 @ 7:11 4 @ 6:56
Oct 30 Tue	4.00	0:29:42	0:07:25	Morning progression run: (ran in Asics piranha SP4) 1 @ 7:50 2 @ 7:33 3 @ 7:07 4 @ 7:12
Oct 31 Wed	4.00	0:29:12	0:07:18	Morning progression run: (ran in Asics piranha SP3) 1 @ 7:41 2 @ 7:21 3 @ 7:13 4 @ 6:58
Nov 01 Thu	3.10	0:23:36	0:07:37	Morning progression run: (ran in Asics piranha SP4) 1 @ 7:58 2 @ 7:32 3 @ 7:23, last 0.10 @ 7:20 pace
Nov 02 Fri	4.00	0:30:09	0:07:32	Morning progression run: (ran in Asics piranha SP4) 1 @ 7:57 2 @ 7:40 3 @ 7:16 4 @ 7:18
Nov 03 Sat	4.75	0:36:24	0:07:40	Evening treadmill 800m Intervals, with incline, and some core work: 1 @ @ 8:20 2% incline (warmup) 1 x 800m @ 6:58 1% incline, w/400m rest @ 8:20/mi 1% incline 1 x 800m @ 6:49 1% incline, w/400m rest @ 8:20/mi 1% incline 1 x 800m @ 6:40 1% incline, w/400m rest @ 8:20/mi 1% incline 1 x 800m @ 6:31 1% incline, w/400m rest @ 8:20/mi 1% incline 1 @ @ 8:20 1% incline (cooldown) Abdominal core crunches 3 x 25 @ 75lbs, 1 x 35 @ 75lbs Butterfly Chest 15 x 4 sets @ 40 lbs 20 mins sauna
Nov 04 Sun				Rest day - 3 x 30 L/R Abductor straight leg raises	23.85		2:58:12
Nov 05 Mon	3.25	0:23:13	0:07:09	Squeezed in a short run before wrk - ran in Altra Samsons - sometimes I forget how natural the very minimal shoes feel, the pace felt surprisingly easy this morning: 1 @ 6:52 1 @ 6:52 2 @ 7:34 3 @ 7:03, last 0.25 @ 6:53
Nov 06 Tue	3.10	0:23:37	0:07:37	Short run before wrk - ran in Altra Samsons: 1 @ 7:57 2 @ 7:34 3 @ 7:24, last 0.10 @ 7:15 pace
Nov 07 Wed				100 Push-ups (50 x 2 sets) L/R Abductor straight leg raises (30 x 3 sets) Upright Squats (50 x 2 sets)
Nov 08 Thu	4.00	0:29:46	0:07:26	Morning: short progression run: 1 @ 7:44 2 @ 7:28 3 @ 7:19 4 @ 7:17
Nov 09 Fri				100 Push-ups (50 x 2 sets) L/R Abductor straight leg raises (30 x 3 sets) 200 Hip flexor high-knees w/10lbs Biceps Curls (100 x 2 sets)
Nov 10 Sat	10.00	0:16:56	0:01:42	Refreshing long run before heading to wrk.  I wore my minimal Altra Samson's, awesome weather for a run: 1 @ 7:53 2 @ 7:31 3 @ 7:19 4 @ 7:28 5 @ 7:36 6 @ 7:55 7 @ 8:04 8 @ 7:50 9 @ 7:54 10 @ 7:27		10.0
Nov 11 Sun					20.35		1:33:32
Nov 12 Mon	4.00	0:29:55	0:07:29	Chilly morning run: 1 @ 7:39 2 @ 7:26 3 @ 7:24 4 @ 7:27
Nov 13 Tue	4.00	0:29:58	0:07:30	Chilly morning run - I wore my gloves this time :) 1 @ 7:40 2 @ 7:32 3 @ 7:23 4 @ 7:25
Nov 14 Wed				100 Push-ups (50 x 2 sets) L/R Abductor straight leg raises (30 x 3 sets) 100 Hip flexor high-knees w/10lbs Biceps Curls (100 x 2 sets) 3 x 1min (6mins) L/R Side Planks w/oblique crunches every 10secs.
Nov 15 Thu	20.00	2:38:22	0:07:55	Awesome running weather! It wasn't easy, but felt easier then usual because it was barely over 60º the entire time. I ran in my Asics Piranha SP3 Racing Flats(already 692mi on those shoes!) I stopped for a bathroom break at mile 14, but let my Garmin run straight through the entire course. Hydration:  3 NUUN tablets (1 @start, mile 9 & 14) Powergels:  1 @mile 6, 11, 14, 17 Post run: Large Blueberry, Strawberry, Raspberry smoothie(immediately afterwards) and a full Protein shake (about 45mins after). 1 @ 7:44     11 @ 8:06 2 @ 7:28     12 @ 8:03 3 @ 7:41     13 @ 7:53 4 @ 7:50     14 @ 8:38 5 @ 7:49     15 @ 7:48 6 @ 8:01     16 @ 7:40 7 @ 8:06     17 @ 7:51 8 @ 8:03     18 @ 7:45 9 @ 8:10     19 @ 7:44 10 @ 8:18    20 @ 7:43		20.0
Nov 16 Fri
Nov 17 Sat	3.00	0:22:50	0:07:37	Morning treadmill progression, rushed to get to work, no time for more: 1 @ 8:20 2% incline 2 @ 7:30 1% incline 800m @ 7:19 pace 1% incline 800m @ 6:40 pace 1% incline
Nov 18 Sun					31.00		4:01:05
Nov 19 Mon	3.25	0:24:23	0:07:30	Short morning progression: 1 @ 7:51 2 @ 7:28 3 @ 7:15, last 400m @ 7:11 pace
Nov 20 Tue	4.00	0:29:52	0:07:28	Morning progression in racing flats: 1 @ 7:53 2 @ 7:29 3 @ 7:17 4 @ 7:13 Evening:  L/R Clams (Abductor) - 30 x 4 sets
Nov 21 Wed				100 Push-ups (50 x 2 sets) 100 Hip flexor high-knees w/10lbs Biceps Curls (100 x 2 sets) 3 x 1min (6mins) L/R Side Planks w/oblique crunches every 10secs.
Nov 22 Thu	12.00	1:32:45	0:07:44	Morning long tempo run, I caught the end of Torrance Turkey Trot course, then ran home.  I stopped at a couple street lights but didn't stop my watch, so my mile splits are a little off. (I ran in Asics Piranha SP3 racing flats) 1 @ 7:46 2 @ 7:35 3 @ 7:28 4 @ 7:31 5 @ 8:11 (street light) 6 @ 7:32 7 @ 7:49 8 @ 7:46 9 @ 7:58 (street light) 10 @ 7:44 11 @ 7:48 12 @ 7:39		12.0
Nov 23 Fri				Rest day
Nov 24 Sat	4.00	0:30:01	0:07:30	Morning progression in Altra Samsons: 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:13 1% incline 4 @ 6:58 1% incline Butterfly Chest 15 x 3 @ 40 lbs 3 x 25 and 1 x 40, Abdominal core crunches @ 70 lbs
Nov 25 Sun					23.25		2:57:01
Nov 26 Mon	3.12	0:23:39	0:07:35	Morning quickie before heading to work: 1 @ 7:52 2 @ 7:34 3 @ 7:26, last 0.12 @ 6:40  pace
Nov 27 Tue
Nov 28 Wed	4.00	0:29:07	0:07:17	Morning progression in Asics Piranha SP3: 1 @ 7:45 2 @ 7:22 3 @ 7:03 4 @ 7:00
Nov 29 Thu	10.00	1:16:39	0:07:40	Morning long run, at Tempo-ish pace.  Too many street lights and nice long inclines on my turn around made the run more challenging.  Mile splits: 1 @ 7:30 2 @ 7:24 3 @ 7:34 4 @ 7:26 5 @ 7:27 6 @ 8:04 7 @ 7:46 8 @ 7:56 9 @ 7:50 10 @ 7:43		10.0
Nov 30 Fri				100 Push-ups (50 x 2 sets) L/R Abductor straight leg raises (30 x 3 sets) 100 Hip flexor high-knees w/10lbs Biceps Curls (100 x 2 sets) 3 x 1min (6mins) L/R Side Planks w/oblique crunches every 10secs.
Dec 01 Sat	3.00	0:23:09	0:07:43	Short treadmill inclined progression and some strengthening.  Ran in Altra Samson minimal shoes: 1 @ 8:20 2% incline 2 @ 7:30 2% incline 3 @ 7:19 1% incline 25 x 4 sets @ 70 Lbs Abdominal core crunches MTS High Row (upper back) 10 x 3 @50 lbs
Dec 02 Sun					20.12		2:32:34
Dec 03 Mon	4.00	0:29:58	0:07:30	Refreshing run in the rain.  Ran in Altra Samson's: 1 @ 7:51 2 @ 7:27 3 @ 7:23 4 @ 7:19
Dec 04 Tue
Dec 05 Wed
Dec 06 Thu	20.50	2:44:00	0:08:00	Beach long run felt tough today. I ran in my asics piranha sp3 racing flats. I forgot my Garmin watch, so I asked for time at start and finish instead: 9:15am -11:59am S!Cap: 1 about 40 mins before start. Hydration: 4 nuun pills, 1 @ start, mile 9.5, 14, 19. Electrolytes:  4 PowerGels, mile 7.5, 12, 14, 17.		20.5
Dec 07 Fri
Dec 08 Sat				100 Push-ups (50 x 2 sets) L/R Abductor straight leg raises (30 x 3 sets)
Dec 09 Sun	4.00	0:30:07	0:07:32	Morning treadmill progression.  Wore my Altra Adam's minimals: 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:13 1% incline 4 @ 6:58 1% incline 3 x 25 and 1 x 40, Abdominal core crunches @ 70 lbs 15 mins some stretching in Sauna @ 180º	28.50		3:44:05
Dec 10 Mon	3.10	0:23:45	0:07:40	Burrr!  Cold morning progression run.  No time before work for more. 1 @ 7:54 2 @ 7:42 3 @ 7:26, last 0.10 @ 7:40
Dec 11 Tue	4.00	0:29:45	0:07:26	Morning progression run in my racing flats.
Dec 12 Wed	3.10	0:23:52	0:07:42	Morning short progression run in my Asics Piranha SP4's: 1 @ 7:56 2 @ 7:41 3 @ 7:32, last 0.10 @ 7:09 pace
Dec 13 Thu	5.50	0:40:58	0:07:27	Morning treadmill 800m Intervals @ 1% incline.  I ran in Altra Adam "Barefoot" shoes: 1600m @ 8:20 pace 2% incline warm-up 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
Dec 14 Fri				100 Hip flexor high-knees w/10lbs Biceps Curls (100 x 2 sets)
Dec 15 Sat	4.00	0:30:46	0:07:41	Chilly morning progression run before wrk.  Ran in Asics Piranha SP4's 1 @ 8:11 2 @ 7:47 3 @ 7:29 4 @ 7:21
Dec 16 Sun	4.00	0:28:16	0:07:04	Morning cross-ramp, treadmill progression, some core, and Sauna.  I wore my Altra Adam "barefoot" shoes. Warmup: 15min cross-ramp, LvL10 incline, LvL10 resistance, cadance between 160-186 steps/min. 1 @ 7:30 1% incline 2 @ 7:08 1% incline 3 @ 6:58 1% incline 4 @ 6:40 1% incline 3 x 25 and 1 x 30, Abdominal core crunches @ 70 lbs 15 mins some stretching in Sauna	23.70		2:57:22
Dec 17 Mon				100 Hip flexor high-knees w/10lbs Biceps Curls (100 x 2 sets) L/R Abductor straight leg raises (30 x 3 sets) At home - Free weights - Chest 3 x 20 w/only 10 Lbs
Dec 18 Tue	4.00	0:30:09	0:07:32	Morning  run, nice misty rain conditions, I ran in Asics Piranha Sp4's: 1 @ 7:39 2 @ 7:33 3 @ 7:33 4 @ 7:25
Dec 19 Wed
Dec 20 Thu	5.50	0:44:22	0:08:04	Tough late morning treadmill 800m Intervals @ 1% incline.  I ran in Altra Adam "Barefoot" shoes.  I felt very sluggish today cuz I was up past 1am playing with a new Win8 Tablet :·P  The 15mins in sauna felt great afterwards.  Same old mid left back bugging me for the last 2 weeks also.  I felt too weak to complete the last 2 intervals without walking in-between. 1600m @ 8:20 pace 2% incline warm-up 800m @ 6:58 pace (8.6 mph) w/400m @ 8:34 pace 1% incline 800m @ 6:48 pace (8.8 mph) w/400m @ 8:34 pace 1% incline 800m @ 6:39 pace (9.0 mph) w/400m @ 8:34 pace 1% incline 800m @ 6:31 pace (9.2 mph) w/400m @ 8:34 pace 1% incline 800m @ 6:22 pace (9.4 mph) w/400m walk @ 15:47 pace 3% incline 800m @ 6:15 pace (9.6 mph) w/400m walk @ 15:47 pace 3% incline
Dec 21 Fri				3 x 30 L/R Abductor leg raises 3 x 15 L/R single leg Bridges (Glutes & Hamstrings)
Dec 22 Sat	4.00	0:30:18	0:07:34	Chilly morning run, it took all 4 miles to warm up!  I ran in my Asics Piranha SP4's: 1 @ 7:55 2 @ 7:42 3 @ 7:29 4 @ 7:13
Dec 23 Sun					13.50		1:44:49
Dec 24 Mon				3 x 30 L/R Abductor leg raises 3 x 15 L/R single leg Bridges (Glutes & Hamstrings)
Dec 25 Tue	5.00	0:38:07	0:07:37	Morning run before Christmas stuff :) Ran in my Asics Piranha SP3's.  Merry Christmas DM'ers :·D 1 @ 8:00 2 @ 7:34 3 @ 7:33 4 @ 7:32 5 @ 7:30
Dec 26 Wed
Dec 27 Thu	16.00	2:07:14	0:07:57	My last long run for 2012 sure felt much more difficult then 16mi felt in the past.  I started to fast, again.  Nice and cool, but strong headwind in the first half. I ran in my Asics Piranha SP3 racing flats. Only 1 Nuun tablet (I ran out of supplies) Only 2 non-caffine PowerGel's. 1 @ 7:50     9 @ 8:18 2 @ 7:35     10 @ 8:40 3 @ 7:36     11 @ 7:48 4 @ 7:39     12 @ 8:05 5 @ 7:57     13 @ 8:08 6 @ 8:00     14 @ 7:49 7 @ 7:57     15 @ 8:01 8 @ 8:05     16 @ 7:47		16.0
Dec 28 Fri
Dec 29 Sat
Dec 30 Sun				Back of my LEFT knee has been slightly sore/tight all week, after the 16 miler it became worse.
Dec 31 Mon				5 hrs Snowboarding in Mammoth	21.00		2:45:21
total miles	1286.32	162:35:40	total hrs		1286.32	494.2	162:10:40