2007 miles	562.0	PR's		2013 Snowboarding Days :	1			Asics SP3's	378.91	Most miles/month	164.9
2008 miles	1005.0	Races		(7:35 last year) 2013 Ave. Overall Pace:	0:07:48	January	91.46	July	72.75	Most miles/week	47.0
2009 miles	1026.5	Athlinks		(8:04 last year) Ave Pace for 20mi or more :	0:07:58	February	83.01	August	78.46	Longest run	26.5
2010 miles	1229.0			(32 last yr) (10 or more miles) Long Runs :	16	March	92.40	September	81.42	Altra Adam :	431.03
2011 miles	1343.0			(10 last yr) (two in one day) Double training runs:	0	April	95.77	October	102.91	Altra instinct :	262.67
2012 miles	1286.3			(12 last year) Interval training runs:	9	May	60.41	November	80.51	Samson 9.0 :	200.05
2013 miles	936.1			(40 last year) Tempo training runs:	23	June	32.10	December	64.94	Vibram KSO Trek :	206.58
		# of runs	210	(0 last year) Sick Days:	13					Vibram Bikila LS :	92.3
		0:27:00		Emil's TRAINING LOG 2013				Bike/Elliptical	180.65	Altra One :	127.28
Date	Distance	Time	Pace	Comments	Mi/Wk	LongRuns	Hrs/Wk	Samson 9.5 :	334.01
Jan 01 Tue				5 hrs Snowboarding in Mammoth
Jan 02 Wed
Jan 03 Thu	4.00	0:31:40	0:07:55	Treadmill recovery run after Boarding in Mammoth.  After days of very bad sleep, carving the slopes for a couple days, complete change in eating habits and beer/saki every night... I'm finally sick - developing cold/flu symptoms.  My lungs and whole body are not nearly 100%.  Here is  this morning's attempt at boosting the immune system: 1 @ 8:20 pace 2% incline 2 @ 7:30 pace 1% incline 3 @ 7:30 pace 1% incline 4 @ 8:20 pace 2% incline 4 x 25 Abdominal core crunches @ 70 lbs 15 mins in Sauna
Jan 04 Fri	1.00	0:08:34	0:08:34	Still sick - last night a fever developed - I took nyquil. Ran 1 mile @ 8:34 1@ incline 15 mins Stairmaster LvL 10 5 mins spinning
Jan 05 Sat				Felt like I was going to die when I woke this morning.  Still sick 101.5 fever, feeling extremely ill, my whole body aching, terrible headache, eyes burning.  Last night and Mid-day, my fever finally brokel.  Lts of rest, theraflu all day, ginger tea with lemon & honey.
Jan 06 Sun	3.10	0:26:43	0:08:37	sick - Flu Recovery run.  I ran in my boarding mask, hoodie and running pants.  75% felt like 110% effort today.  Breathing slightly labored, but lungs are improving.  Never had a bad cough this time (thank God). 1 @ 8:51 2 @ 8:32 3 @ 8:32, last 0.10 @ 7:50 pace	8.10		1:06:57
Jan 07 Mon				sick - worked today, I still have cold symptoms that I feel in my lungs so I'm laying off the running :(
Jan 08 Tue				sick - worked today, I still have cold symptoms that I feel in my lungs, but a little improvement compared to yesterday
Jan 09 Wed				sick - working today, I still have very slight cold symptoms but improvement is noticable compared to yesterday.  Some strength training: 50 x 2 sets push-ups 15 x 4 sets L/R Single-Leg Bridges 30 x 3 sets L/R Abductor straight leg raises
Jan 10 Thu	4.00	0:31:20	0:07:50	Treadmill run to test my lungs seven days after flu/cold caught up with me. My breathing was difficult after 3mi.  I'm definitely not 100% yet. 1 @ 8:20 pace 2% incline 2 @ 7:30 pace 1% incline 3 @ 7:30 pace 1% incline 4 @ 8:00 pace 1% incline 25 x 3 sets & 40 x 1 set Abdominal core crunches @ 70 lbs 10 mins in Sauna
Jan 11 Fri	4.01	0:30:49	0:07:41	Morning outdoor run, on the road to flu/cold recovery.  Testing my lungs again felt better then yesterday's run: 1 @ 7:51 2 @ 7:41 3 @ 7:39 4 @ 7:38
Jan 12 Sat	6.20	0:49:13	0:07:56	Morning road run - testing my lungs. Still in flu/cold recovery mode. Feeling better but still trying to get back in the swing of things.  Today's felt like too much effort for this pace. 1 @ 8:02 2 @ 8:01 3 @ 8:00 4 @ 7:56 5 @ 7:52 6 @ 7:53, last 0.20mi @ 7:23 pace
Jan 13 Sun	4.00	0:30:50	0:07:42	Morning: treadmill Tempo run. 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 7:30 1% incline 3 x 1min (6mins) L/R Side Planks w/oblique crunches every 10secs. 20 minutes sauna 162º	18.21		2:22:12
Jan 14 Mon				15 x 4 sets L/R Single-Leg Bridges 30 x 3 sets L/R Abductor straight leg raises
Jan 15 Tue	4.00	0:30:41	0:07:40	Chilly morning run.  Almost fully recovered from the flu/cold, lungs are much improved: 1 @ 7:52 2 @ 7:40 3 @ 7:40 4 @ 7:30
Jan 16 Wed	3.10	0:23:55	0:07:43	Chilly morning 5K. 1 @ 7:58 2 @ 7:43 3 @ 7:34, last 0.10 @ 6:46 pace
Jan 17 Thu	15.00	1:59:39	0:07:59	Beach strand long run was much harder then in the past. I think my body is still not 100% recovered from the flu/cold: · Hydration: 3 Nuun tabs: 1 before start, and at miles 8, 13 · Powergels: 3 - one at mile 6, 10, 13 · S!Caps: 1 before start 1 @ 8:03     9 @ 8:11 2 @ 7:48     10 @ 8:01 3 @ 7:56     11 @ 8:03 4 @ 7:57     12 @ 7:52 5 @ 7:54     13 @ 7:57 6 @ 7:58     14 @ 8:15 7 @ 8:01     15 @ 7:26 8 @ 8:17		15.0
Jan 18 Fri
Jan 19 Sat	3.10	0:23:17	0:07:31	Quick run before wrk: 1 @ 7:40 2 @ 7:32 3 @ 7:24, last 0.10 @ 6:38 pace
Jan 20 Sun	4.00	0:30:34	0:07:39	Morning: treadmill Tempo run, some strength & core: 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 800m @ 6:58 1% incline 800m @ 7:30 1% incline 3 x 1min (6mins) L/R Side Planks w/oblique crunches every 10secs. 20 minutes sauna 162º Butterfly Chest 15 x 3 sets @ 40 Lbs 25 x 4 sets Abdominal core crunches @ 70 lbs	29.20		3:48:06
Jan 21 Mon	3.10	0:23:58	0:07:44	Short run before work in my Altra Samson's: 1 @ 7:59 2 @ 7:39 3 @ 7:40, last 0.10 @ 7:07 pace
Jan 22 Tue				15 x 4 sets L/R Single-Leg Bridges 30 x 4 sets L/R Abductor straight leg raises
Jan 23 Wed	3.10	0:23:40	0:07:38	Little morning run, in Altra Samson's, before heading to wrk: 1 @ 7:43 2 @ 7:42 3 @ 7:36, last 0.10 @ 6:47 pace
Jan 24 Thu	12.00	1:35:37	0:07:58	This 12mi should have felt much easier. The Marathon is in 10 days. The flu-virus in the first week of January really threw me off my training. I feel like I'm still recovering, trying to build up endurance back up. In any case, it was nice to run in the rain this morning :) 1 @ 7:50     7 @ 8:12 2 @ 8:03     8 @ 7:55 3 @ 7:59     9 @ 8:14 4 @ 7:49     10 @ 8:03 5 @ 7:56     11 @ 7:49 6 @ 8:01     12  @ 7:46		12.0
Jan 25 Fri
Jan 26 Sat	4.00	0:30:27	0:07:37	Morning: progression run in the rain before wrk in my Altra Samson's: 1 @ 8:00 2 @ 7:33 3 @ 7:31 4 @ 7:24 Evening: 50 x 2 sets push-ups 30 x 3 sets L/R Abductor straight leg raises 10 x 4 sets Swiss ball hamstring curls
Jan 27 Sun	4.75	0:35:24	0:07:27	Treadmill 5x800m inclined intervals in Altra Samson's: 1600m @ 8:20 pace 2% incline 800m @ 6:58 2% incline w/400m recovery @ 8:20 pace 1% incline 800m @ 6:49 1% incline w/400m recovery @ 8:20 pace 1% incline 800m @ 6:40 1% incline w/400m recovery @ 8:20 pace 1% incline 800m @ 6:31 1% incline w/400m recovery @ 8:20 pace 1% incline 800m @ 6:22 1% incline w/400m recovery @ 8:20 pace 1% incline 15 x 3 sets Butterfly Chest @ 40 Lbs 25 x 3 sets & 30 x 1 sets Abdominal core crunches @ 70 lbs 15 minutes sauna 163º, stretching	26.95		3:29:06
Jan 28 Mon
Jan 29 Tue	4.00	0:30:52	0:07:43	Morning progression run before work: 1 @ 7:59 2 @ 7:42 3 @ 7:40 4 @ 7:32
Jan 30 Wed				15 x 4 sets L/R Single-Leg Bridges 30 x 4 sets L/R Abductor straight leg raises
Jan 31 Thu	5.00	0:37:36	0:07:31	Morning: treadmill Tempo run in Altra Samson's: 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 15 minutes in sauna 164º, w/some stretching.
Feb 01 Fri				Picked up my Bib @ Surf City Marathon Expo with Queanh
Feb 02 Sat
Feb 03 Sun	26.31	3:29:24	0:07:58	2013 Surf City Marathon - I was under-trained because of flu/cold 3 weeks ago, 3 hours sleep and my first time running a full marathon in barefoot shoes (Altra-Samson's). No blisters or black toenails :) I missed my PR by 3 seconds! (PR = 3:29:16, Today = 3:29:19) · Hydration: 5 Nuun tabs · Powergels: 6 - one at mile 5, 9, 13, 16, 19, 22 · S!Caps: 3 - one at start, 10, 20 Overall:  191 out of 2306 Men:  162 out of 1392 M 35-39:  29 out of 195 Age/Grade:  60.65% Place: 450 Finish:  3:29:19 Pace: 7:59 Tag Time:  3:29:19 My Garmin Splits: 1 @ 7:38     14 @ 7:55 2 @ 7:42     15 @ 8:23 3 @ 7:57     16 @ 7:48 4 @ 7:50     17 @ 8:00 5 @ 7:31     18 @ 7:56 6 @ 7:55     19 @ 8:00 7 @ 7:52     20 @ 8:11 8 @ 7:58     21 @ 8:05 9 @ 7:59     22 @ 7:56 10 @ 7:46     23 @ 8:15  11 @ 8:05     24 @ 8:01 12 @ 8:20     25 @ 7:58 13 @ 8:02     26 @ 8:03, last 0.20 @ 7:24 pace	35.31	26.3	4:37:52
Feb 04 Mon				28 min stretch in Sauna @ 164º, w/protein shake & 20 oz water
Feb 05 Tue				29 min stretch in Sauna @ 164º, w/protein shake & 20 oz water
Feb 06 Wed
Feb 07 Thu	2.30			Beautiful morning Hike at Tahquitz Canyon in Palm Springs with Queanh
Feb 07 Thu	3.00	0:23:09	0:07:43	Progression run on gym treadmill at Hotel Zoso in Palm Springs. First run since the marathon. Just a test run to see where I'm at - legs need a little more time. 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:19 1% incline Lower legs in Hotel Jacuzzi for 10 min, nice jets :)
Feb 08 Fri	3.00	0:23:20	0:07:47	Testing legs on treadmill… a little sluggish from all that pizza I ate last night, and a very bad nights sleep :·P  My left foot/ankle is a little sore today too. 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 25 x 3 sets & 30 x 1 sets Abdominal core crunches @ 70 lbs 16 min in Sauna 170º
Feb 09 Sat				15 x 4 sets L/R Single-Leg Bridges 30 x 4 sets L/R Abductor straight leg raises 1 min x 2 sets L/R Bird-dog
Feb 10 Sun	4.00	0:30:50	0:07:42	Treadmill - short Tempo run - my body feels much better a week after the marathon. I feel like I can get back into a regular training week soon. 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 7:30 1% incline Stretch in sauna 16 mins @ 170º	12.30		1:17:19
Feb 11 Mon
Feb 12 Tue	3.40	0:26:38	0:07:50	Feeling a little sluggish this morning, didn't sleep well: 1 @ 8:01 2 @ 7:53 3 @ 7:42, last 0.40 @ 7:36 pace
Feb 13 Wed				15 x 4 sets L/R Single-Leg Bridges 30 x 3 sets L/R Abductor straight leg raises 1 min x 2 sets L/R Bird-dog 50 x 1 sets Hip flexor high-knees w/10lbs Biceps Curls 3 x 1min (6mins) L/R Side Planks w/oblique crunches every 10secs. 50 x 2 sets Upright Squats
Feb 14 Thu	5.00	0:40:00	0:08:00	Treadmill 5x800m inclined Intervals My hip area is a bit sore today from lots of x-training yesterday, but it feels good :)  Intervals felt great, but I couldn't convince myself to squeeze in that 6th one I had planned to do.  I ran in my Asics Piranha SP4's today: 1600m @ 8:20 2% incline - warmup 800m @ 6:58 1% incline w/400m recovery @ 10:00 pace 4% incline 800m @ 6:49 1% incline w/400m recovery @ 10:00 pace 4% incline 800m @ 6:40 1% incline w/400m recovery @ 10:00 pace 4% incline 800m @ 6:31 1% incline w/400m recovery @ 10:00 pace 4% incline 800m @ 6:22 0% incline w/400m recovery @ 10:00 pace 4% incline 400m @ 10:00 pace 4% incline 17 mins stretch in Sauna @ 170º
Feb 15 Fri				15 x 4 sets L/R Single-Leg Bridges 30 x 3 sets L/R Abductor straight leg raises 60 x 2 sets Upright Squats
Feb 16 Sat	4.00	0:31:05	0:07:46	Quick morning run before wrk: 1 @ 7:38 2 @ 7:39 3 @ 8:34 (stopped to give directions to a driver) 4 @ 7:14
Feb 17 Sun	5.00	0:36:13	0:07:15	Treadmill inclined mile intervals & some core. Ran in my Altra Samson's. 1 @ 8:20 2% incline, warmup 2 @ 6:40 1% incline w/400m recovery @ 8:20 2% incline 3 @ 6:31 1% incline w/400m recovery @ 8:20 2% incline 4 @ 6:22 1% incline w/400m recovery @ 8:20 2% incline 400m @ 8:20 2% incline, cool-down 25 x 2 sets Abdominal core crunches @ 70 lbs 14 min stretch in Sauna 170º	17.40		2:13:56
Feb 18 Mon				20 x 5 sets L/R Single-Leg Bridges 30 x 5 sets L/R Abductor straight leg raises 50 x 4 sets Upright Squats
Feb 19 Tue	3.00	0:22:55	0:07:38	Garmin battery dead, guestimated time - but I think I went faster.
Feb 20 Wed
Feb 21 Thu	6.00	0:44:41	0:07:27	Treadmill 7 x 800m inclined Intervals and some core work: (ran in my Altra Samson's): 1600m @ 8:20 2% incline - warmup 800m @ 6:58 (8.6 mph) 1% incline w/400m recovery @ 9:00 2% incline 800m @ 6:49 (8.8 mph) 1% incline w/400m recovery @ 9:00 2% incline 800m @ 6:40 (9.0 mph) 1% incline w/400m recovery @ 9:00 2% incline 800m @ 6:31 (9.2 mph) 1% incline w/400m recovery @ 9:00 2% incline 800m @ 6:22 (9.4 mph) 1% incline w/400m recovery @ 9:00 2% incline 800m @ 6:15 (9.6 mph) 1% incline w/400m recovery @ 9:00 2% incline 800m @ 6:07 (9.8 pmh) 1% incline w/400m walk 2% incline cooldown 20 x 3 sets L/R Single-Leg Bridges 3 x 1min (6mins) L/R Side Planks w/oblique crunches every 10secs. 16 mins stretch in Sauna @ 170º
Feb 22 Fri
Feb 23 Sat	4.00	0:30:25	0:07:36	Morning neighborhood run, in Altra Samson's, before wrk: 1 @ 8:06 2 @ 7:38 3 @ 7:25 4 @ 7:16
Feb 24 Sun	4.00	0:30:30	0:07:37	Morning neighborhood run, in Altra Samson's:: 1 @ 8:00 2 @ 7:46 3 @ 7:33 4 @ 7:12 20 x 4 sets L/R Single-Leg Bridges 30 x 3 sets L/R Abductor straight leg raises 50 x 3 sets Upright Squats	17.00		2:08:31
Feb 25 Mon				20 x 3 sets L/R Single-Leg Bridges 30 x 3 sets L/R Abductor straight leg raises
Feb 26 Tue	4.00	0:29:54	0:07:28	Morning neighborhood run, in Asics Piranha SP3's: 1 @ 7:44 2 @ 7:28 3 @ 7:35 4 @ 7:07
Feb 27 Wed				20 x 3 sets L/R Single-Leg Bridges 50 x 2 sets Upright Squats
Feb 28 Thu	6.00	0:44:32	0:07:25	Treadmill inclined mile intervals & some core. Ran in my Altra Samson's: warm-up 5min walk 1 @ 8:20 2% incline, warmup 2 @ 6:40 1% incline w/400m recovery @ 9:30 2% incline 3 @ 6:40 1% incline w/400m recovery @ 9:30 2% incline 4 @ 6:40 1% incline w/400m recovery @ 9:30 2% incline 5 @ 6:40 1% incline w/400m recovery @ 9:30 2% incline cool-down 5min walk 25 x 3 sets & 30 x 1 set Abdominal core crunches @ 70 lbs 15 min stretch in Sauna 170º
Mar 01 Fri				20 x 4 sets L/R Single-Leg Bridges 50 x 1 sets L/R Abductor Clams 50 x 2 sets Upright Squats 100 x 1 set L/R Hip flexor high-knees w/10lbs Biceps Curls
Mar 02 Sat	6.20	0:46:59	0:07:35	Morning neighborhood Tempo run in my Asics Piranha SP3's (approx 807mi on those shoes!): 1 @ 7:36 2 @ 7:37 3 @ 7:37 4 @ 7:35 5 @ 7:40 6 @ 7:30, last 0.20mi @ 7:02 pace
Mar 03 Sun	4.00	0:31:40	0:07:55	Morning treadmill recovery run in Altra Samson's: 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 8:20 2% incline 25 x 3 sets & 40 x 1 sets Abdominal core crunches @ 70 lbs 10 x 3 L/R Side plank Hip-ups w/oblique crunches between each	20.20		2:33:05
Mar 04 Mon				20 x 4 sets L/R Single-Leg Bridges 50 x 2 sets Upright Squats
Mar 05 Tue	4.10	0:31:12	0:07:37	Morning neighborhood run in Altra Samson's: 1 @ 7:52 2 @ 7:33 3 @ 7:39 4.10 @ 7:24
Mar 06 Wed	4.00	0:30:25	0:07:36	Morning neighborhood run in Altra Samson's: 1 @ 7:48 2 @ 7:34 3 @ 7:42 4 @ 7:22
Mar 07 Thu	10.00	1:17:13	0:07:43	Out my door to the beach strand and back.  Some nice hills on the turn around.  My Garmin bugged out at mile 6.  Ran in Asics Piranha SP3's 1 @ 7:37 2 @ 7:25 3 @ 7:35 4 @ 7:44 5 @ 8:07 Last 5 miles in 38:44 (7:45 average pace)		10.0
Mar 08 Fri				20 x 6 sets L/R Single-Leg Bridges 30 x 4 sets L/R Abductor straight leg raises 50 x 2 sets Upright Squats
Mar 09 Sat	4.00	0:30:48	0:07:42	Morning neighborhood run, in Altra Samson's, felt heavy/sluggish today: 1 @ 8:10 2 @ 7:43 3 @ 7:32 4 @ 7:24
Mar 10 Sun	3.00	0:23:20	0:07:47	Short treadmill run, in Altra Samson's, and some core work.  Trying to take it easy today, lower body feels a little fatigued: 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 25 x 4 sets Abdominal core crunches @ 70 lbs 10 x 3 L/R Side plank "Hip-ups" w/oblique crunches between each 15 min stretch in Sauna 170º Evening:  50 x 3 sets - shoulders	25.10		3:12:58
Mar 11 Mon
Mar 12 Tue	4.00	0:30:14	0:07:34	Morning run, in Altra Samson's, to wake me up. 1 @ 7:47 2 @ 7:26 3 @ 7:43 4 @ 7:17
Mar 13 Wed				20 x 6 sets L/R Single-Leg Bridges 30 x 3 sets L/R Abductor straight leg raises 100 x 1 set L/R Hip flexor high-knees w/10lbs Biceps Curls
Mar 14 Thu	7.00	0:52:25	0:07:29	Treadmill 6 x 1200m Intervals at 1% incline, and some core work: (ran in my Altra Samson's): 1600m @ 8:20 2% incline - warmup 1st 1200m @ 6:49 (8.8 mph) 1% incline w/400m recovery @ 9:00 2nd 1200m @ 6:49 (8.8 mph) 1% incline w/400m recovery @ 9:00 3rd 1200m @ 6:49 (8.8 mph) 1% incline w/400m recovery @ 9:00 4th 1200m @ 6:49 (8.8 mph) 1% incline w/400m recovery @ 9:00 5th 1200m @ 6:49 (8.8 mph) 1% incline w/400m recovery @ 9:00 6th 1200m @ 6:40 (9.0 mph) 1% incline w/400m recovery @ 9:00 10 x 3 L/R Side plank "Hip-ups" w/oblique crunches between each 15 mins stretch in Sauna
Mar 15 Fri	3.10	0:23:39	0:07:38	Morning:  Queanh sick for almost 2 months, I may be catching a cold. Hopefully it's just Allergies… 10 x 5 sets L/R Donkey Kicks 30 x 3 sets L/R Abductor straight leg raises Evening short outdoor 5K run: 1 @ 7:39 2 @ 7:32 3 @ 7:46, last 0.10 @ 7:07 pace Sick - Bad cold symptoms
Mar 16 Sat				Sick - cold symptoms - called in sick
Mar 17 Sun				Sick - cold symptoms, slightly improved	14.10		1:46:18
Mar 18 Mon	4.00	0:30:28	0:07:37	Went to work with a slight head cold, but it improved throughout the day and even better after an evening run.  I meant to take it easy but ended up doing a progression run: 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:08 1% incline 800m @ 6:40 pace 1% incline 800m @ 8:20 pace 2% incline 25 x 3 sets & 30 x 1 set Abdominal core crunches @ 75 lbs
Mar 19 Tue	4.00	0:30:54	0:07:44	Bad sleep last night :/ Did a quick morning run, in my new Altra One's: 1 @ 7:51 2 @ 7:44 3 @ 7:33 4 @ 7:46
Mar 20 Wed
Mar 21 Thu	11.00	1:26:36	0:07:52	Morning long run in Altra One's.  I had slight discomfort on top left ankle at mile 7 (and some hills), so I slowed down a bit to adjust the way I was cushioning the impact: 1 @ 7:36 2 @ 7:37 3 @ 7:33 4 @ 7:39 5 @ 7:47 6 @ 7:57 7 @ 7:59 8 @ 8:26 9 @ 8:01 10 @ 8:02 11 @ 8:01		11.0
Mar 22 Fri
Mar 23 Sat				20 x 4 sets L/R Single-Leg Bridges
Mar 24 Sun	4.00	0:30:50	0:07:42	Short treadmill Tempo: 1 @ 8:20 2 @ 7:30 3 @ 7:30 4 @ 7:30 25 x 4 sets Abdominal core crunches @ 70 lbs	23.00		2:58:48
Mar 25 Mon	3.00	0:23:00	0:07:40	Short neighborhood run: 1 @ 7:55 2 @ 7:38 3 @ 7:28
Mar 26 Tue	4.00	0:30:48	0:07:42	Short neighborhood run.  I think I figured out my shoe lacing for these new Altra One's, the top my left ankle lacing was too tight: 1 @ 7:44 2 @ 8:01 3 @ 7:31 4 @ 7:32
Mar 27 Wed				50 x 2 sets push-ups 50 x 2 sets Hip flexor high-knees w/10lbs Biceps Curls 30 x 3 sets L/R Abductor straight leg raises
Mar 28 Thu	6.00	0:44:16	0:07:23	Morning: treadmill Tempo run in Altra Samson's: 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 6 @ 6:40 1% incline 25x2 sets @75Lbs, 25x1 set @70 Lbs, 30x1 set @ 70lbs Abs crunch
Mar 29 Fri				20 x 4 sets L/R Single-Leg Bridges 50 x 1 set push-ups 100 x 1 sets Hip flexor high-knees w/10lbs Biceps Curls
Mar 30 Sat	2.00	0:15:00	0:07:30	Rushed in a short 2miler before heading to work.  I wish I had more time.  I ran in the Altra One's
Mar 31 Sun	5.00	0:38:23	0:07:41	Easter Morning run in my Altra One's felt okay, I'm adapting to the new shoes.  They're too tight on my left ankle, I think I need to change the laces. 1 @ 7:46 2 @ 7:32 3 @ 7:37 4 @ 7:51 5 @ 7:37	20.00		2:31:27
Apr 01 Mon				50 x 1 set push-ups
Apr 02 Tue	4.00	0:31:37	0:07:54	Morning run felt sluggish: 1 @ 7:53 2 @ 7:56 3 @ 7:53 4 @ 7:55
Apr 03 Wed				50 x 1 set push-ups 100 x 1 sets Hip flexor high-knees w/10lbs Biceps Curls
Apr 04 Thu	14.00	1:51:33	0:07:58	Morning run, in a relatively new pair of Altra One's, felt easier then I expected, probably due to the nice cool running weather.  I picked up the pace in the later miles, which actually felt easier then the mid-run miles.  No blisters or black toenails, feet feeling good :) 1 @ 8:02 2 @ 7:54 3 @ 8:01 4 @ 8:07 5 @ 8:02 6 @ 7:54 7 @ 7:53 8 @ 8:06 9 @ 8:11 10 @ 8:29 11 @ 7:57 12 @ 7:47 13 @ 7:48 14 @ 7:24		14.0
Apr 05 Fri				20 x 4 sets L/R Single-Leg Bridges 30 x 3 sets L/R Abductor straight leg raises 50 x 1 set Push-ups
Apr 06 Sat	4.00	0:30:29	0:07:37	Short morning progression run before work: 1 @ 7:45 2 @ 7:40 3 @ 7:37 4 @ 7:28
Apr 07 Sun	4.00	0:30:00	0:07:30	Short gym inclined treadmill run in my Altra Samson's: 1 @ 8:20 4% incline 2 @ 7:30 2% incline 3 @ 7:30 2% incline 4 @ 6:40 2% incline 25 x 2 sets @ 70Lbs, 30 x 2 sets @ 70 Lbs Ab crunch machine	26.00		3:23:39
Apr 08 Mon	3.10	0:23:39	0:07:38	Morning: 50 x 1 set push-ups 50 x 2 sets Upright Squats 50 x 2 L/R shoulders Evening 5K in my Altra One's: 1 @ 7:35 2 @ 7:40 3 @ 7:41, last 0.10 @ 7:07 pace
Apr 09 Tue				Morning: 50 x 2 sets Upright Squats 100 x 1 set L/R Hip flexor high-knees w/10lbs Biceps Curls
Apr 10 Wed	4.00	0:30:34	0:07:39	Rushed in a morning run before work felt a little sluggish/fatigued, prob my bad sleep again: 1 @ 7:40 2 @ 7:47 3 @ 7:22 4 @ 7:45
Apr 11 Thu	8.00	1:01:04	0:07:38	Treadmill 7 x 1200m Intervals at 1% incline, and some core work: (ran in my Altra Samson's): 1600m @ 8:20 2% incline - warmup 1st 1200m @ 6:58 (8.6 mph) 1% incline w/400m recovery @ 9:13 pace 2nd 1200m @ 6:58 (8.6 mph) 1% incline w/400m recovery @ 9:13 pace 3rd 1200m @ 6:58 (8.6 mph) 1% incline w/400m recovery @ 9:13 pace 4th 1200m @ 6:58 (8.6 mph) 1% incline w/400m recovery @ 9:13 pace 5th 1200m @ 6:58 (8.6 mph) 1% incline w/400m recovery @ 9:13 pace 6th 1200m @ 6:58 (8.6 mph) 1% incline w/400m recovery @ 9:13 pace 7th 1200m @ 6:58 (8.6 mph) 1% incline w/400m recovery @ 9:13 pace 30 x 4 sets @ 70 Lbs Ab crunch machine		8.0
Apr 12 Fri	1.00	0:08:20	0:08:20	Treadmill and 10 mins Elliptical - very fatigued legs/body from bad sleep and intervals yesterday.  A good rest day is in order :) 1 mile @ 8:20 2% incline 15 x 3 sets Butterfly Chest 15 minutes sauna
Apr 13 Sat				20 x 3 sets L/R Single-Leg Bridges
Apr 14 Sun	4.00	0:30:50	0:07:42	Treadmill Tempo run: 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 7:30 1% incline 3 x 1min (6mins) L/R Side Planks w/oblique crunches every 10secs. 15 minutes sauna	20.10		2:34:27
Apr 15 Mon	4.00	0:31:16	0:07:49	Rainy wet morning run, felt great!  Couldn't help but think of the Boston Marathoner's out there during my run :) 1 @ 7:50 2 @ 7:52 3 @ 7:43 4 @ 7:53
Apr 16 Tue	3.11	0:24:15	0:07:48	Morning 5K before work.  Thoughts of Boston during my run, I'm so thankful the friends who ran it are home safe. 1 @ 8:08 2 @ 7:46 3 @ 7:35, last 0.10 @ 7:11 pace
Apr 17 Wed				30 x 5 sets L/R Abductor straight leg raises while watching Lakers win in OT and become the 7th seed in the coming NBA play-offs :)
Apr 18 Thu	3.11	0:24:05	0:07:45	Easy 5K before work: 1 @ 7:54 2 @ 7:41 3 @ 7:50, last 0.10 @ 6:14 pace
Apr 19 Fri	15.00	2:00:10	0:08:01	I started late morning so it was too hot, but there was a nice cool breeze throughout the run.  I picked up the pace in last 3 miles.  This felt more difficult then usual, probably because of the temperature and my bad sleep.  I ran in my Altra One's: Electrolytes: 1 S!Cap 30 mins before run Hydration:  2 Nuun Tabs : one at start and 1 @ mile 7. Gels:  1 PowerGel @ mile 7 1 @ 7:45     9 @ 8:27 2 @ 7:49     10 @ 8:22 3 @ 7:55     11 @ 8:11 4 @ 8:04     12 @ 8:11 5 @ 8:07     13 @ 7:46 6 @ 8:12     14 @ 7:27 7 @ 8:16     15 @ 7:05 8 @ 8:32 (water refill)		15.0
Apr 20 Sat				50 x 2 sets push-ups 100 x 1 set Hip flexor high-knees w/10lbs Biceps Curls
Apr 21 Sun				14.25 miles stationary bike: 2 mile warmup @level 10 12.25 miles @level 12 (between 18-20 mph, 90 rpm) 25 x 2 sets @ 80 Lbs, 30 x 2 sets @ 70 lbs Abdominal crunch machine	25.22		3:19:46
Apr 22 Mon	4.00	0:30:50	0:07:42	Evening: short treadmill Tempo run: 1 @ 8:20 2 @ 7:30 3 @ 7:30 4 @ 7:30 15 mins Sauna/stretch
Apr 23 Tue				100 x 1 set Hip flexor high-knees w/10lbs Biceps Curls 50 x 1 sets push-ups 30 x 3 sets L/R Single-Leg Bridges 30 x 3 sets L/R Abductor straight leg raises
Apr 24 Wed	3.10	0:23:46	0:07:40	Morning 5K before work: 1 @ 7:48 2 @ 7:34 3 @ 7:46, last 0.10 @ 6:41 pace
Apr 25 Thu	5.00	0:37:30	0:07:30	Treadmill - morning Tempo run - my body felt very lethargic this morning with tight hamstrings and hips/glutes, but doing much better a running :) 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 7:30 1% incline 5 @ 6:40 1% incline 30 x 5 sets @ 70 Lbs Abs crunch machine Stretch in sauna 15 mins
Apr 26 Fri				100 x 1 set Hip flexor high-knees w/10lbs Biceps Curls 50 x 1 sets push-ups 30 x 3 sets L/R Single-Leg Bridges 30 x 3 sets L/R Abductor straight leg raises
Apr 27 Sat	4.00	0:29:56	0:07:29	Short morning run before work.  Legs feel light today.  I ran in Altra One's: 1 @ 7:43 2 @ 7:39 3 @ 7:25 4 @ 7:09
Apr 28 Sun				Bruce, Jer & I moved all Bill's stuff out of storage all day (11 hrs day).	16.10		2:02:02
Apr 29 Mon	4.10	0:31:05	0:07:35	Evening outdoor run, I love running in these: Altra Samson's 1 @ 7:51 2 @ 7:39 3 @ 7:33 4 @ 7:18, last 0.10 @ 7:11 pace
Apr 30 Tue	4.25	0:32:30	0:07:39	Morning: 100 x 1 set Hip flexor high-knees w/10lbs Biceps Curls 50 x 1 sets push-ups Evening: neighborhood run in Altra Samson's: 1 @ 7:28 2 @ 7:32 3 @ 7:51 4 @ 7:47, last 400m @ 7:27 pace
May 01 Wed				20 x 3 sets L/R Single-Leg Bridges 40 x 3 sets L/R Abductor straight leg raises
May 02 Thu	16.65	2:13:03	0:07:59	Successful long run in my Altra Samson minimals.  My feet definitely feel better in these shoes compared to the 15mi in the Altra One's a couple weeks ago.  Legs and feet feel great, no issues/blisters.  My Garmin battery died during mile 15, so I guesstimated the final 2 miles/distance with google maps and a kind woman who gave me the time at finish.  I'm pretty sure I ran the last 2 miles faster though.. Electrolytes: 1 S!Cap 30 mins before run Hydration:  3 Nuun Tabs : one at start, mile 7.5, and 12 2 PowerGels, one @ mile 6.5, and 11 1 @ 8:09     9 @ 8:06 2 @ 7:51     10 @ 8:02 3 @ 7:48     11 @ 8:02 4 @ 7:58     12 @ 8:11 5 @ 7:53     13 @ 7:53 6 @ 7:50     14 @ 7:53 7 @ 8:08     15 @ 7:44 (Garmin battery died) 8 @ 8:17     16 @ 7:52, last 0.65 @ 7:52 pace  (calc approx. time/dist)		16.7
May 03 Fri				100 x 1 set Hip flexor high-knees w/10lbs Biceps Curls 50 x 1 sets push-ups
May 04 Sat	2.26	0:17:19	0:07:40	Squeezed in a short run before work: 1 @ 7:37 2 @ 7:48, last 0.26 @ 7:26 pace
May 05 Sun				14 miles stationary bike @ level 12 (45:30 mins) Between 17-20 mph, 80-90 rpm average) 25 x 6 sets @ 70 Lbs Abdominal crunch machine 20 min Sauna & stretch	27.26		3:33:57
May 06 Mon	4.40	0:33:43	0:07:40	Evening run, feeling tired after work and bad sleep last night: 1 @ 8:07 2 @ 7:38 3 @ 7:39 4 @ 7:23, last 0.40mi @ 7:20 pace
May 07 Tue				100 x 1 set Hip flexor high-knees w/10lbs Biceps Curls 50 x 1 sets push-ups 20 x 3 sets L/R Single-Leg Bridges 30 x 3 sets L/R Abductor straight leg raises
May 08 Wed	3.10	0:23:40	0:07:38	Short neighborhood run before work.  Feeling a bit lethargic this morning.
May 09 Thu	6.00	0:44:52	0:07:29	Treadmill: inclined interval/mile repeats & some core. Ran in my Altra Samson's: w/u & c/d 5min walks. 1 @ 8:20 (7.2 mph) 2% incline, warmup mile 2 @ 6:58 (8.6 mph) 1% incline w/400m recovery @ 9:13 1% incline 3 @ 6:53 (8.7 mph) 1% incline w/400m recovery @ 9:13 1% incline 4 @ 6:49 (8.8 mph) 1% incline w/400m recovery @ 9:13 1% incline 5 @ 6:40 (9.0 mph) 1% incline w/400m recovery @ 9:13 1% incline 25 x 2 sets @80 Lbs & 30 x 2 sets @70 Lbs Abdominal core crunches
May 10 Fri				100 x 1 set Hip flexor high-knees w/10lbs Biceps Curls 50 x 1 sets push-ups
May 11 Sat	4.00	0:30:02	0:07:30	Morning progression run before work.  I ran in Altra One's: 1 @ 7:49 2 @ 7:35 3 @ 7:27 4 @ 7:13
May 12 Sun				Zip lining in Big Bear with Queanh, Jennifer & Scott	17.50		2:12:17
May 13 Mon	3.00	0:23:09	0:07:43	Treadmill - short evening run after work. Cardio feels slightly labored today, maybe after effects of the Big Bear elevation change? 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:19 1% incline 10 x 3 sets L/R Side plank Hip-ups w/oblique crunches between ea
May 14 Tue	4.00	0:30:14	0:07:34	Neighborhood progression run: 1 @ 7:51 2 @ 7:30 3 @ 7:32 4 @ 7:23
May 15 Wed				100 x 1 set Hip flexor high-knees w/10lbs Biceps Curls 50 x 1 sets push-ups
May 16 Thu	16.00	2:07:14	0:07:57	16mi Hermosa Beach to Marina Del Rey loop in beautiful running weather this morning :)  I ran in Altra One's.  My good knee (left) bothered me a little but didn't slow me at all.  It seems the more cushioned my shoes, the more my body needs to adjust.  I feel much better in even more minimal shoes.  The Altra One's are a little too stiff, in my opinion. Electrolytes: 2 S!Caps, one @ start, one @ mile 10 Hydration:  3 Nuun Tabs : one at start, mile 6.5, and 11 PowerGels:  One @ mile 6.5 1 @ 8:06     9 @ 8:01 2 @ 7:56     10 @ 7:59 3 @ 7:46     11 @ 8:08 4 @ 7:54     12 @ 7:52 5 @ 8:07     13 @ 8:07 6 @ 7:59     14 @ 7:46 7 @ 8:18     15 @ 7:47 8 @ 7:53     16 @ 7:37		16.0
May 17 Fri				Left knee a little worse today, icing and Ibuprophen 20 x 3 sets L/R Single-Leg Bridges 40 x 3 sets L/R Abductor straight leg raises
May 18 Sat				Left knee feels better today but resting more to be safe. 100 x 1 set Hip flexor high-knees w/10lbs Biceps Curls 5 x 4 sets pull-ups
May 19 Sun				Resting Left knee more to be safe. I walked on the treadmill and still noticed sore kneecap. Stationary bike 14 miles in 43:34 mins @ level 12, pushed pace in final last mile (Between 19-25 mph, 90-100 rpm ave). 25 x 6 sets @ 70 lbs Abdominal crunch machine	23.00		3:00:37
May 20 Mon	1.00	0:08:20	0:08:20	1 mile @ 8:20 2% incline. Left knee still bugging me, strange medial knee cap pain, symptoms sound like a patella femoral syndrome, and it's the first time I've ever felt it.. Stationary bike 8.5 miles in 30:05 mins @ level 11 (Between 17.5-18.5 mph, 80-85 rpm ave).
May 21 Tue				Left knee slightly more tender after running yesterday. 30 x 3 sets L/R Abductor straight leg raises
May 22 Wed				I saw Dr. Lehnberg for my left knee today - recommended working on my tight VMO muscle strengthening and managing the knots with foam roller.  Seems to be the cause of tension on the anterior knee/knee cap.
May 23 Thu				I'm testing what I can do with my Left knee issue; it was slightly aggravated after 40 mins on the Elliptical, Resistance 10, Incline 10. 3 x 1min (6mins) L/R Side Planks w/oblique crunches every 10 secs. 50 push-ups and some scorpions to stretch hips out a little. 15 minutes sauna Foam Roller on my left VMO
May 24 Fri				100 x 2 sets Hip flexor high-knees w/10lbs Biceps Curls 5 x 5 sets pull-ups Foam Roller on my left VMO
May 25 Sat				Stationary bike 14 miles in 44:20 mins @ level 12 (Between 18.5-21 mph, 85-95 rpm ave).
May 26 Sun				Stationary bike 14 miles in 44:14 mins @LvL 12, last mile @LvL 13 (Between 18.5-20 mph, 85-100 rpm ave). 25 x 5 sets @ 70 lbs Abdominal crunch machine, then 15 mins Sauna.	1.00		0:08:20
May 27 Mon				Stationary bike 14 miles in 44:40 mins @LvL 12, last mile @LvL 13 (Between 18-20 mph, 85-95 rpm ave).  Was feeling fatigued today. 15 x 3 sets @ 40 lbs Butterfly chest machine
May 28 Tue				100 x 1 set Left & Right Hip flexor high-knees w/10lbs Biceps Curls 50 x 3 sets each leg Clams 20 x 4 sets each leg Single-Leg Bridges
May 29 Wed				Stationary bike 14 miles in 44:25 mins @LvL 12, last mile @LvL 13 (Between 18-20 mph, 85-95 rpm ave).  Knee is still annoyingly noticable.
May 30 Thu				Stationary bike - I used my right leg to do all the work because I'm resting my left knee. 10 miles in 37:00 mins @LvL 12 (Between 16-18.5 mph, 70-85 rpm ave). 15 x 3 sets @ 40 lbs Butterfly chest machine 25 x 4 sets @ 70 lbs Abdominal crunch machine, then 15 mins Sauna.
May 31 Fri				100 x 1 set Left & Right Hip flexor high-knees w/10lbs Biceps Curls 30 x 3 sets L/R Abductor straight leg raises 30 x 3 sets each leg Single-Leg Bridges
Jun 01 Sat				100 x 2 sets Left & Right Hip flexor high-knees w/10lbs Biceps Curls 2 minute Plank. 3 x 1min (6mins) L/R Side Planks w/oblique crunches every 10 secs.
Jun 02 Sun	2.00	0:15:50	0:07:55	Tested left knee today, 1 mile was okay but eventually started feeling same issue. 1 @ 8;20 2% incline 800m @ 7:30 pace 1% incline, w/400m walk 800m @ 7:30 pace 1% incline, w/400m walk Stationary bike -  I used my right leg to do all the work because I'm resting my left knee. 2 miles in 7:50 @LvL 12 10 x 4 sets MTS High Row @40Lbs	2.00		0:15:50
Jun 03 Mon				30 x 3 sets L/R Abductor straight leg raises 20 x 4 sets each leg Single-Leg Bridges + VMO excercises Dr. Lehnberg recommended
Jun 04 Tue				50 x 1 sets push-ups 100 x 2 sets Hip flexor high-knees w/10lbs Biceps Curls
Jun 05 Wed				30 x 3 sets L/R Abductor straight leg raises 20 x 4 sets each leg Single-Leg Bridges + VMO excercises Dr. Lehnberg recommended
Jun 06 Thu				Stationary bike -  10mi in 36:00 mins I used my right leg to do all the work because I'm resting my left knee.  Used both legs for a fast last mile. 10 x 4 sets MTS High Row @40Lbs 25 x 5 sets @ 70 lbs Abdominal crunch machine, then 15 mins Sauna.
Jun 07 Fri				50 x 2 sets push-ups 100 x 1 sets Hip flexor high-knees w/10lbs Biceps Curls 30 x 3 sets L/R Abductor straight leg raises 20 x 4 sets each leg Single-Leg Bridges + VMO excercises Dr. Lehnberg recommended
Jun 08 Sat				Stationary bike -  10mi in 33:50 mins I used my right leg to do most of the work for the first 8.5mi, then both legs for a fast last 1.5mi. My Left knee feels okay after that - I was just testing it out.
Jun 09 Sun	1.00	0:07:30	0:07:30	Stationary bike -  7mi - I used my right leg to do most of the work.  I used both legs this time but at an easier speed. 1 mile @ 7:30 1% incline, test run, up to 8 tenths of a mile was okay, but I noticed a hint of the injury in the last 0.20mi so I stopped. 10 x 5 sets MTS High Row @40Lbs 1 x 3 sets of 1 minute (9 mins) Planks & Side Planks 25 x 4 sets @ 70 lbs Abdominal crunch machine, then 15 mins Sauna.	1.00		0:07:30
Jun 10 Mon				25 x 3 sets L/R Adductor straight leg raises 10 mins foot Spa with epsom salt
Jun 11 Tue				50 x 1 sets push-ups 100 x 1 sets Hip flexor high-knees w/10lbs Biceps Curls 30 x 3 sets L/R Abductor straight leg raises 25 x 4 sets L/R Adductor straight leg raises 20 x 4 sets each leg Single-Leg Bridges
Jun 12 Wed
Jun 13 Thu	3.00	0:23:00	0:07:40	Testing knee on treadmill:  My knee finally didn't bug me during the run today :) It is slightly noticable afterwards, but it's still an improvement :) I think the Adductor strengthening is helping.. 8 minute warm-up walk 1 @ 8:00 1% incline 1 @ 7;30 1% incline, 5 minute walk 1 @ 7;30 1% incline 10 x 5 sets MTS High Row @40Lbs 25 x 4 sets @ 70 lbs Abdominal crunch machine 25 x 4 sets L/R Adductor straight leg raises
Jun 14 Fri
Jun 15 Sat	3.10	0:24:00	0:07:45	Testing left knee with an outdoor morning outdoor 5K - I noticed it a little during mile 3. 1 x 100 reps Hip flexor high-knees w/10lbs Biceps Curls
Jun 16 Sun	1.50	0:11:45	0:07:50	Treadmill run - Left Knee still noticable after 1 mile :( 1 @ 8:00 1% incline 1 @ 7;30 1% incline, 5 minute walk 30 x 3 sets L/R Abductor straight leg raises 30 x 4 sets L/R Adductor straight leg raises 20 x 4 sets each leg Single-Leg Bridges 10 x 5 sets MTS High Row @40Lbs 15 x 3 sets @ 40 lbs Butterfly chest machine	7.60		0:58:45
Jun 17 Mon
Jun 18 Tue	1.00	0:07:30	0:07:30	Outdoor run, Left Knee not even noticeable after 1 mile. I'll take what I can! Ran approx 7:30 pace, because sprinted last 0.10 3 x 30 reps L/R Abductor straight leg raises 4 x 30 reps L/R Adductor straight leg raises 4 x 20 reps each leg Single-Leg Bridges 2 x 50 reps push-ups
Jun 19 Wed	1.00	0:08:00	0:08:00	Outdoor run, Just doing what my Left Knee allows me :)  Feels great to run again, even minimal distance. 2 x 100 reps Hip flexor high-knees w/10lbs Biceps Curls 4 x 30 reps L/R Adductor straight leg raises
Jun 20 Thu	1.00	0:07:30	0:07:30	Stationary bike -  10mi in 35 mins I used my right leg to do most of the work.  Then treadmill run: 1 @ 7:30 1% incline, left knee good today, didn't even notice it but being careful with minimal mileage. 4 x 25 reps @ 70 lbs Abdominal crunch machine 15 mins stretch in Sauna
Jun 21 Fri	2.00	0:15:30	0:07:45	Treadmill test run - left knee good today, didn't even notice it but being safe. 5min warmup walk 1 @ 8:00 1% incline 1 @ 7;30 1% incline, 5 minute walk 5min cooldown walk 3 x 30 reps L/R Abductor straight leg raises 4 x 30 reps L/R Adductor straight leg raises 3 x 20 reps each leg Single-Leg Bridges 3 x 10 reps MTS High Row @45Lbs 4 x 15 reps @ 45 lbs Butterfly chest machine
Jun 22 Sat	2.50	0:19:46	0:07:54	Outdoor run - left knee good today.  Being safe, keeping it short dist: 1 @ 7:50 2 @ 7:56, last ½ mile at 8:00 pace
Jun 23 Sun				North Lykken Trailhead 1.3 mile hike in Palm Springs with Queanh.  It took us approx 1:18:00 hrs.	7.50		0:58:16
Jun 24 Mon	2.00	0:15:41	0:07:50	Short treadmill run during vacation @ 24 hr fitness in Indeo, CA.  My left knee was fine today: 1 @ 8:00 1% incline 2 @ 7:41 1% incline Stationary Bike: 5 miles in 16:53 mins, 80-90 RPM, level 11. I used my right leg to do more of the work to be safe. 3 x 10 reps @ 105 Lbs Chest machiine 4 x 25 reps @ 70 lbs Abdominal crunch machine, 10 mins sauna/stretch.
Jun 25 Tue	3.00	0:23:11	0:07:44	Short treadmill progression run during vacation @ World Gym in Indeo, CA.  My left knee was fine today, didn't even notice it but keeping short distance to be safe: 1 @ 8:00 1% incline 2 @ 7:41 1% incline 3 @ 7:30 1% incline 3 x 30 reps L/R Abductor straight leg raises 4 x 30 reps L/R Adductor straight leg raises 3 x 20 reps each leg Single-Leg Bridges
Jun 26 Wed	3.00	0:24:33	0:08:11	Outdoor run while waiting for Smog Check - left knee noticed a hint of it so slowed down in last mile to be safe.  Body needs more time to adapt to outside. Being safe, keeping it short dist: 1 @ 8:26 2 @ 7:57 3 @ 8:10
Jun 27 Thu	3.00	0:23:11	0:07:44	Short treadmill progression run.  My left knee was fine today, but noticed only a slight hint of it, keeping short distance to be safe: 1 @ 8:00 1% incline 2 @ 7:41 1% incline 3 @ 7:30 1% incline 4 x 10 reps MTS High Row @ 45Lbs 3 x 15 reps @ 45 lbs Butterfly chest machine, 15 min sauna/stretch.
Jun 28 Fri				2 x 50 reps Push-Ups 2 x 100 reps Hip flexor high-knees w/10lbs Biceps Curls 3 x 30 reps L/R Abductor straight leg raises 4 x 30 reps L/R Adductor straight leg raises
Jun 29 Sat	3.00	0:23:31	0:07:50	Outdoor run in Vibram Bikila's, left knee okay today, no discomfort at all:  Hurt my neck this morning, pretty sore/stiff. 1 @ 8:10 2 @ 7:39 3 @ 7:44 3 x 20 reps each leg Single-Leg Bridges
Jun 30 Sun				30 mins Stairmaster level 10.  Noticed a slight hint of left knee cap afterwards.  Neck still pretty sore/stiff. 15 mins sauna/stretch	14.00		1:50:07
Jul 01 Mon	2.00	0:15:39	0:07:50	Outdoor run in Altra Samson's, left knee okay today, no discomfort but I can tell if I went further... Neck this still sore/stiff but improved. 1 @ 7:48 2 @ 7:51
Jul 02 Tue	2.00	0:16:00	0:08:00	Outdoor run in Altra Samson's, left knee okay today,.   My neck this still sore/stiff but improved. 1 @ 8:06 2 @ 7:55 2 x 50 reps Push-Ups 1 x 100 reps Hip flexor high-knees w/10lbs Biceps Curls 3 x 30 reps L/R Abductor straight leg raises 3 x 30 reps L/R Adductor straight leg raises 3 x 20 reps each leg Single-Leg Bridges
Jul 03 Wed	3.00	0:23:30	0:07:50	Outdoor run in Asics Hyperspeed's, left knee okay today, no discomfort but keeping it at a safe distance.  My neck this still sore/stiff but improved. 1 @ 8:07 2 @ 7:53 3 @ 7:31 4 x 25 reps push-ups
Jul 04 Thu	4.00	0:30:09	0:07:32	Treadmill progression run in Altra Samson's: left knee feels good no discomfort.  I tried an additional mile as a test and all is well, recovery is slow but progressing. My neck this still a little sore/stiff but has improved. 1 @ 8:00 1% incline 2 @ 7:41 1% incline 3 @ 7:30 1% incline 4 @ 6:58 1% incline 4 x 10 reps MTS High Row @ 50 Lbs 4 x 10 reps @ 50 lbs Butterfly chest machine 4 x 25 reps @ 80 lbs Abdominal crunch machine.
Jul 05 Fri
Jul 06 Sat	3.00	0:23:37	0:07:52	Outdoor run in Asics Hyperspeed's, left knee okay today, no discomfort but keeping it at a safe distance. 1 @ 7:48 2 @ 7:59 3 @ 7:51 1 x 100 reps Hip flexor high-knees w/10lbs Biceps Curls
Jul 07 Sun	3.00	0:23:11	0:07:44	Short treadmill progression run Left knee is okay today, no discomfort but keeping it at a safe distance. 1 @ 8:00 1% incline 2 @ 7:41 1% incline 3 @ 7:30 1% incline 3 x 30 reps L/R Abductor straight leg raises 3 x 30 reps L/R Adductor straight leg raises 3 x 20 reps each leg Single-Leg Bridges 3 x 10 reps @ 50 lbs Butterfly chest machine 4 x 25 reps @ 80 lbs Abdominal crunch machine.	17.00		2:12:06
Jul 08 Mon	3.00	0:23:25	0:07:48	Outdoor run in Asics Piranha SP3's.  Knee fine, no discomfort, but left achilles tightness in mile 3, walked 1 mile to get home. 1 @ 7:45 2 @ 7:54 3 @ 7:46
Jul 09 Tue				6 x 25 reps Push-Ups 1 x 100 reps Hip flexor high-knees w/10lbs Biceps Curls
Jul 10 Wed				3 x 30 reps L/R Abductor straight leg raises 4 x 30 reps L/R Adductor straight leg raises 3 x 20 reps each leg Single-Leg Bridges 3 x 1min (6mins) L/R Side Planks w/oblique crunches every 10secs.
Jul 11 Thu	3.00	0:24:00	0:08:00	Outdoor run in Asics Piranha SP3's.  Left knee & achilles fine, no discomfort.  I ran carefully to be safe. 1 @ 8:06 2 @ 8:03 3 @ 7:49
Jul 12 Fri				4 x 25 reps, then 1 x 50 reps  Push-Ups 1 x 100 reps Hip flexor high-knees w/10lbs Biceps Curls
Jul 13 Sat	2.00	0:16:36	0:08:18	Outdoor run in Asics Piranha SP3's.  Left achilles slightly noticable, so slowed down and kept miles to a minimum.. 1 @ 8:19 2 @ 8:14
Jul 14 Sun	2.00	0:16:54	0:08:27	Outdoor run in Altra Samson's.  Left achilles slightly noticable, so slowed down and kept miles to a minimum.. 1 @ 8:22 2 @ 8:32 2 x 50 reps Push-Ups 1 x 100 reps Hip flexor high-knees w/10lbs Biceps Curls 3 x 30 reps L/R Abductor straight leg raises 4 x 30 reps L/R Adductor straight leg raises 3 x 20 reps each leg Single-Leg w/straight leg Bridges	10.00		1:20:55
Jul 15 Mon	2.25	0:18:16	0:08:07	Outdoor run in Asics Piranha SP3's.  Left achilles slightly noticable, I'm keeping miles & pace to a minimum.. 1 @ 8:15 2 @ 7:59 Last ¼ mile @ 8:09 pace
Jul 16 Tue	2.50	0:20:37	0:08:15	Outdoor run in Asics Piranha SP3's.  No noticable discomfort. Slower pacing and minimal miles to be safe. 1 @ 8:31 2 @ 8:01 Last ½ mile @ 8:08 pace 1 x 70 reps Push-Ups
Jul 17 Wed				2 x 50 reps Push-Ups 1 x 100 reps Hip flexor high-knees w/10lbs Biceps Curls
Jul 18 Thu	4.00	0:30:09	0:07:32	Short treadmill progression run, left knee/achilles no discomfort this time :) I More time warming up seems to help. 1 @ 8:00 1% incline 2 @ 7:41 1% incline 3 @ 7:30 1% incline 4 @ 6:58 1% incline 3 x 12 reps @ 50 lbs Butterfly chest machine 4 x 25 reps @ 80 lbs Abdominal crunch machine.
Jul 19 Fri	3.00	0:24:00	0:08:00	Outdoor run in Asics Piranha SP3's.  No noticable discomfort. Slower pacing and minimal miles to be safe. 1 @ 8:18 2 @ 7:52 3 @ 7:51
Jul 20 Sat	3.00	0:23:50	0:07:57	Outdoor run in Asics Piranha SP3's.  No noticable discomfort. Slower pacing and minimal miles to be safe. 1 @ 8:03 2 @ 7:56 3 @ 7:50
Jul 21 Sun	4.00	0:30:09	0:07:32	Treadmill progression run in Asics Piranha's, no noticable discomfort in left knee/achilles/ankle.  Paying extra close attention to running form. 1 @ 8:00 1% incline 2 @ 7:41 1% incline 3 @ 7:30 1% incline 4 @ 6:58 1% incline 3 x 30 reps L/R Abductor straight leg raises 3 x 30 reps L/R Adductor straight leg raises 3 x 20 reps each leg Single-Leg straight leg Bridges 3 x 12 reps @ 50 lbs Butterfly chest machine 3 x 10 sets MTS High Row @50 Lbs each arm 4 x 25 reps @ 70 lbs Abdominal crunch machine.	18.75		2:27:01
Jul 22 Mon
Jul 23 Tue	3.00	0:24:00	0:08:00	Outdoor run in Asics Piranha Sp3's, no noticable discomfort in left knee/achilles/ankle: 1 @ 7:47 2 @ 8:09 3 @ 8:06
Jul 24 Wed	3.00	0:24:11	0:08:04	Outdoor run in Asics Piranha Sp3's, no noticable discomfort in left knee/achilles/ankle: 1 @ 8:20 2 @ 7:53 3 @ 8:00
Jul 25 Thu	4.00	0:31:11	0:07:48	Treadmill progression run in Asics Piranha's, no noticable discomfort in left knee/achilles/ankle, but I'm being careful taking time to warm up.  Pace felt more difficult today. 1 @ 8:00 1% incline 2 @ 7:41 1% incline 3 @ 7:30 1% incline 4 @ 8:00 1% incline 3 x 12 reps @ 50 lbs Butterfly chest machine 3 x 10 sets MTS High Row @50 Lbs each arm 4 x 25 reps @ 70 lbs Abdominal crunch machine.
Jul 26 Fri	2.00	0:16:00	0:08:00	Outdoor run in Asics Piranha Sp3's, no noticable discomfort in left knee/achilles/ankle: 1 @ 8:18 2 @ 8:04 1 x 100 reps Hip flexor high-knees w/10lbs Biceps Curls
Jul 27 Sat	4.00	0:32:13	0:08:03	Outdoor run in Asics Piranha Sp3's, no noticable discomfort in left knee/achilles/ankle.  My first outdoor 4 miles in over a month: 1 @ 8:11 2 @ 8:01 3 @ 7:54 4 @ 8:09
Jul 28 Sun	4.00	0:31:30	0:07:52	Treadmill progression run in Asics Piranha's, no noticable discomfort in left knee/achilles/ankle.  Cardiofelt tired sluggish today. 1 @ 8:00 1% incline 2 @ 8:00 1% incline 3 @ 7:30 1% incline 4 @ 8:00 1% incline 3 x 12 reps @ 50 lbs Butterfly chest machine 3 x 10 sets MTS High Row @50 Lbs each arm 4 x 25 reps @ 70 lbs Abdominal crunch machine.	20.00		2:39:05
Jul 29 Mon
Jul 30 Tue	4.00	0:32:02	0:08:00	Outdoor run in Asics Piranha Sp3's, no noticable discomfort in left knee/achilles/ankle. Slight right shin noticable when I lunge stretched: 1 @ 8:20 2 @ 7:48 3 @ 8:01 4 @ 7:53
Jul 31 Wed	3.00	0:24:52	0:08:17	Outdoor run in Asics Piranha Sp3's, no noticable discomfort in left knee/achilles/ankle: 1 @ 8:28 2 @ 8:13 3 @ 8:11 3 x 30 reps L/R Abductor straight leg raises 3 x 30 reps L/R Adductor straight leg raises 3 x 20 reps each leg Single-Leg Bridges 2 x 50 reps Push-ups 1 x 100 reps Hip flexor high-knees w/10lbs Biceps Curls
Aug 01 Thu	4.11	0:33:34	0:08:10	Outdoor run in Asics Piranha Sp3's, no noticable discomfort in left knee/achilles/ankle: 1 @ 8:18 2 @ 8:09 3 @ 8:02 4 @ 8:15, last 0.11 @ 7:59 pace 1 x 50 reps Push-ups
Aug 02 Fri
Aug 03 Sat	4.00	0:33:22	0:08:20	Outdoor run in Asics Piranha Sp3's, no noticable discomfort in left knee/achilles/ankle: 1 @ 8:25 2 @ 8:24 3 @ 8:13 4 @ 8:21
Aug 04 Sun				Stationary bike 13.4 miles in 44:00 mins hill training, lvl 14 average 3 x 12 reps @ 60 lbs Butterfly chest machine 4 x 25 sets @ 70 lbs Abdominal crunch machine 3 x 10 sets MTS High Row @50 Lbs each arm, then 10 mins Sauna.	15.11		2:03:50
Aug 05 Mon				Rest - Left/ankle achilles a little sore today
Aug 06 Tue	4.00	0:32:57	0:08:14	Outdoor run in Asics Piranha Sp3's, no noticable discomfort in left knee/achilles/ankle: 1 @ 8:36 2 @ 8:25 3 @ 7:49 4 @ 8:08
Aug 07 Wed	4.00	0:32:35	0:08:09	Outdoor run in Asics Piranha Sp3's, no noticable discomfort in left knee/achilles/ankle: 1 @ 8:26 2 @ 8:02 3 @ 8:03 4 @ 8:06
Aug 08 Thu	4.00	0:31:22	0:07:50	Treadmill run in Asics Piranha's, no noticable discomfort in left knee/achilles/ankle.  My cardio isn't great, and left ankle still not up to par. 1 @ 8:00 1% incline 2 @ 8:00 1% incline 3 @ 7:41 1% incline 4 @ 7:41 1% incline 4 x 12 reps @ 50 lbs Butterfly chest machine 4 x 25 reps @ 70 lbs Abdominal crunch machine.
Aug 09 Fri	4.00	0:31:00	0:07:45	Outdoor run in Asics Piranha Sp3's, no noticable discomfort in left knee/achilles/ankle.  Pace felt easier to maintain this time: 1 @ 8:31 2 @ 7:44 3 @ 7:49 4 @ 7:51
Aug 10 Sat				3 x 30 reps L/R Abductor straight leg raises 3 x 30 reps L/R Adductor straight leg raises 3 x 20 reps each leg Single-Leg straight leg Bridges 2 x 50 reps @ Push-ups 2 x 50 reps each arm @10 Lbs Biceps curls
Aug 11 Sun	4.00	0:31:11	0:07:48	Treadmill run in Asics Piranha's, no noticable discomfort in left knee/achilles/ankle. 1 @ 8:00 1% incline 2 @ 8:00 1% incline 3 @ 7:41 1% incline 4 @ 7:30 1% incline 3 x 12 reps @ 50 lbs Butterfly chest machine	20.00		2:39:05
Aug 12 Mon	2.00			Quick short outdoor run in Asics Piranha, rushed for work.
Aug 13 Tue				2 x 50 reps Push-Ups 2 x 100 reps Hip flexor high-knees w/10lbs Biceps Curls
Aug 14 Wed	4.00	0:33:00	0:08:15	Outdoor run in Asics Piranha Sp3's, no noticable discomfort in left knee/achilles/ankle.  I notice I need more warmup time to feel comfortable running: 1 @ 8:23 2 @ 8:20 3 @ 8:08 4 @ 8:10
Aug 15 Thu	4.00	0:31:11	0:07:48	Treadmill run in Asics Piranha's, no noticable discomfort in left knee/achilles/ankle. 1 @ 8:00 1% incline 2 @ 8:00 1% incline 3 @ 7:41 1% incline 4 @ 7:30 1% incline 3 x 12 reps @ 50 lbs Butterfly chest machine 4 x 25 reps @ 70 lbs Abdominal crunch machine.
Aug 16 Fri				3 x 30 reps L/R Abductor straight leg raises 3 x 30 reps L/R Adductor straight leg raises 3 x 20 reps each leg Single-Leg straight leg Bridges 1 x 50 reps @ Push-ups 1 x 50 reps each arm @10 Lbs Biceps curls
Aug 17 Sat	4.10	0:32:29	0:07:55	Outdoor run in Asics Piranha's, no problems.  I'm no where near 100% but just thankful to be able to run: 1 @ 8:04 2 @ 7:48 3 @ 7:43 4 @ 8:09, last 0.10 @ 7:43 pace
Aug 18 Sun	5.00	0:38:33	0:07:43	Treadmill run in Asics Piranha's, Tempo progression run. 1 @ 8:00 1% incline 2 @ 7:41 1% incline 3 @ 7:41 1% incline 4 @ 7:41 1% incline 5 @ 7:30 1% incline 4 x 12 reps @ 50 lbs Butterfly chest machine	19.10		2:15:13
Aug 19 Mon
Aug 20 Tue	4.00	0:32:52	0:08:13	Outdoor run in Asics Piranha's, no problems.  Controlled pace, being safe: 1 @ 8:06 2 @ 7:55 3 @ 8:00 4 @ 8:06, last 0.10 @ 7:27 pace
Aug 21 Wed	3.00	0:24:23	0:08:08	Outdoor run in Asics Piranha's, no problems.  Controlled pace, being safe: 1 @ 8:02 2 @ 8:16 3 @ 8:06 2 x 60 reps Push-ups 1 x 100 reps Hip flexor high-knees w/10lbs Biceps Curls
Aug 22 Thu	4.00	0:31:11	0:07:48	Treadmill run in Asics Piranha's, progression run felt okay, fatigued today: 1 @ 8:00 1% incline 2 @ 8:00 1% incline 3 @ 7:41 1% incline 4 @ 7:30 1% incline 4 x 25 reps @ 70 lbs Abdominal crunch machine. 4 x 12 reps @ 50 lbs Butterfly chest machine
Aug 23 Fri				2 x 50 reps w/10lbs Biceps Curls each arm
Aug 24 Sat	5.00	0:40:12	0:08:02	Outdoor run in Asics Piranha's, no problems.  Felt easier today, but my speed is limited: 1 @ 8:07 2 @ 7:56 3 @ 7:52 4 @ 8:09 5 @ 8:09
Aug 25 Sun	4.00	0:31:11	0:07:48	Treadmill run in Asics Piranha's, progression run felt tough this time: 1 @ 8:00 1% incline 2 @ 8:00 1% incline 3 @ 7:41 1% incline 4 @ 7:30 1% incline 4 x 25 reps @ 70 lbs Abdominal crunch machine. 4 x 12 reps @ 50 lbs Butterfly chest machine	20.00		2:39:49
Aug 26 Mon
Aug 27 Tue	4.25	0:33:42	0:07:56	Outdoor run in Asics Piranha's, no problems.  Controlled pace, being safe: 1 @ 8:07 2 @ 7:54 3 @ 8:04 4 @ 7:41, last 0.25 @ 7:43 pace
Aug 28 Wed				3 x 30 reps L/R Abductor straight leg raises 3 x 30 reps L/R Adductor straight leg raises 3 x 20 reps each leg Single-Leg straight leg Bridges 2 x 60 reps @ Push-ups 1 x 50 reps each arm @10 Lbs Biceps curls
Aug 29 Thu	4.00	0:30:30	0:07:37	Treadmill run in Asics Piranha's, Tempo run: 1 @ 8:00 1% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 7:30 1% incline 4 x 25 reps @ 80 lbs Abdominal crunch machine. 3 x 10 reps @ 53 lbs Butterfly chest machine
Aug 30 Fri	3.00	0:23:51	0:07:57	Outdoor run in Asics Piranha's, no problems. Running carefully: 1 @ 7:59 2 @ 7:54 3 @ 7:58
Aug 31 Sat				3 x 30 reps L/R Abductor straight leg raises 3 x 30 reps L/R Adductor straight leg raises 3 x 20 reps each leg Single-Leg straight leg Bridges 2 x 60 reps @ Push-ups 2 x 50 reps each arm @10 Lbs Biceps curls
Sep 01 Sun					11.25		1:28:03
Sep 02 Mon	5.30	0:46:40	0:08:48	Labor Day Conquer the Bridge 2013 (5.3 mi), walked and took pictures during race, no time goal this year, just fun! :) 1 @ 10:03 2 @ 9:06 3 @ 8:21 4 @ 8:57 5 @ 7:23, last 0.30 @ 8:15 pace
Sep 03 Tue				1 x 70 reps @ Push-ups 1 x 50 reps each arm @10 Lbs Biceps curls
Sep 04 Wed	4.00	0:32:09	0:08:02	Outdoor run in Asics Piranha's, no problems. Legs are still tight/heavy from Conquer the Bridge run: 1 @ 7:58 2 @ 8:05 3 @ 8:00 4 @ 8:08
Sep 05 Thu	4.00			2 Hour hike @ Del Cerro park with Queanh
Sep 06 Fri				Slight cold symptoms, hint of a scratchy throat. 3 x 30 reps L/R Abductor straight leg raises 3 x 30 reps L/R Adductor straight leg raises 3 x 20 reps each leg Single-Leg straight leg Bridges 1 x 50 reps each arm @10 Lbs Biceps curls
Sep 07 Sat	4.10	0:34:06	0:08:19	Outdoor run in Asics Piranha's, still feeling a little bit of a bug… hint of a scratchy throat. 1 @ 8:19 2 @ 8:23 3 @ 8:12 4 @ 8:27, last 0.10 miles @ 7:40 pace
Sep 08 Sun				Sick - Slight flu/cold symptoms more noticable today.  Rest.	17.40		1:52:55
Sep 09 Mon				Sick - Slight flu/cold symptoms, but in control
Sep 10 Tue				Sick - Slight cold symptoms, hint of a scratchy throat. 3 x 30 reps L/R Abductor straight leg raises 3 x 30 reps L/R Adductor straight leg raises 3 x 20 reps each leg Single-Leg straight leg Bridges 1 x 50 reps each arm @10 Lbs Biceps curls 1 x 70 reps @ Push-ups
Sep 11 Wed	3.10	0:25:19	0:08:10	Slight cold symptoms, but feel okay to run: 1 @ 8:08 2 @ 8:19 3 @ 8:05, last 0.10 @ 8:00 pace
Sep 12 Thu	4.00	0:31:00	0:07:45	Treadmill run in Asics Piranha's, Tempo run: 1 @ 8:00 1% incline 2 @ 8:00 1% incline 3 @ 7:30 1% incline 4 @ 7:30 1% incline 4 x 25 reps @ 70 lbs Abdominal crunch machine. 3 x 10 reps @ 53 lbs Butterfly chest machine
Sep 13 Fri	3.00	0:24:23	0:08:08	Outdoor run in Asics Piranha.  Feeling fatigued today, lungs are not 100%: 1 @ 8:12 2 @ 8:17 3 @ 7:54
Sep 14 Sat	3.10	0:25:12	0:08:08	Outdoor run in Asics Piranha, my endurance is gone, rebuilding again: 1 @ 8:23 2 @ 8:16 3 @ 7:53, last 0.10 @ @ 6:29 pace
Sep 15 Sun	4.50			run/hike @ Del Cerro park with Queanh in approx 1:16:33 hrs 1 @ 12:38 2 @ 13:02 3 @ 23:02 4 @ 20:38, last 0.50 @ 14:52 pace	17.70		1:45:54
Sep 16 Mon	3.00	0:24:15	0:08:05	Outdoor run in Asics Piranha, my endurance is gone, rebuilding again: 1 @ 8:15 2 @ 8:05 3 @ 7:56
Sep 17 Tue	4.00	0:32:18	0:08:04	Outdoor run in Asics Piranha: 1 @ 8:24 2 @ 8:02 3 @ 7:54 4 @ 7:54 1 x 10 chin-ups 1 x 50 push-ups
Sep 18 Wed
Sep 19 Thu	3.10	0:41:54	0:13:31	Runyon Canyon Jog/Hike with Queanh (approx 691 ft elevation gain): 1 @ 15:21 2 @ 14:19 3 @ 11:22, last 0.10 @ 8:40 pace
Sep 20 Fri	4.00	0:33:28	0:08:22	Morning: 3 x 30 reps L/R Abductor straight leg raises 3 x 30 reps L/R Adductor straight leg raises 3 x 20 reps each leg Single-Leg straight leg Bridges 1 x 50 reps each arm @10 Lbs Biceps curls 1 x 50 reps @ Push-ups Evening run: wow, i've definitely lost my speed: 1 @ 8:33 2 @ 8:30 3 @ 8:14 4 @ 8:11
Sep 21 Sat	4.00	0:31:58	0:08:00	Morning road run in Asics Piranha: 1 @ 8:09 2 @ 8:03 3 @ 7:57 4 @ 7:49 1 x 10 chin-ups
Sep 21 Sat	4.00	0:33:02	0:08:15	Evening road run in Asics Piranha: 1 @ 8:21 2 @ 8:21 3 @ 8:14 4 @ 8:08
Sep 22 Sun	3.00	0:23:11	0:07:44	Treadmill progression run in Asics Piranha: 1 @ 8:00 2 @ 7:41 3 @ 7:30 10 x 3 reps @ 50 lbs Butterfly chest machine 25 x 4 reps @ 70 lbs Abdominal crunch machine. 1 minute x 3 reps of side planks w/dip & oblique crunch every 10 secs.	25.10		3:40:06
Sep 23 Mon
Sep 24 Tue	4.00	0:32:25	0:08:06	Morning road run in Asics Piranha: 1 @ 8:24 2 @ 8:11 3 @ 8:06 4 @ 7:44 1 x 70 push-ups
Sep 25 Wed	3.10	0:24:51	0:08:01	Morning road run in Asics Piranha: 1 @ 8:13 2 @ 8:10 3 @ 7:49, last 0.10 @ 6:39 pace 1 x 70 push-ups
Sep 26 Thu	5.00	0:38:20	0:07:40	Morning: treadmill Tempo run in Asics Piranha's: 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 12 x 3 reps @ 45 lbs Butterfly chest machine 25 x 3 reps @ 70 lbs, 25 x 1 rep @ 80 lbs Ab crunch machine. 1 minute x 3 reps of side planks w/dip & oblique crunch every 10 secs.
Sep 27 Fri	3.12	0:24:44	0:07:56	Morning run in asics piranha: 1 @ 8:07 2 @ 8:01 3 @ 7:47, last 0.12 @ 6:51 pace
Sep 28 Sat				Morning: 3 x 30 reps L/R Abductor straight leg raises 3 x 30 reps L/R Adductor straight leg raises 3 x 20 reps each leg Single-Leg straight leg Bridges 1 x 50 reps each arm @10 Lbs Biceps curls
Sep 29 Sun	6.00	0:47:47	0:07:58	Morning 6 mi run in asics piranha: 1 @ 8:05 2 @ 7:52 3 @ 7:57 4 @ 8:00 5 @ 8:05 6 @ 7:51	21.22		2:48:07
Sep 30 Mon
Oct 01 Tue	4.00	0:31:20	0:07:50	Morning progression run in asics piranha: 1 @ 8:03 2 @ 8:05 3 @ 7:45 4 @ 7:29
Oct 02 Wed	3.11	0:25:00	0:08:02	Morning progression run in asics piranha: 1 @ 8:20 2 @ 7:57 3 @ 8:01, last 0.11 @ 6:37 pace
Oct 03 Thu	5.00	0:08:20	0:01:40	Morning: treadmill Tempo run in Asics Piranha's (I think the treadmill was not calirated correctly, because this felt easier then it should): 1 @ 8:20 2% incline 2 @ 7:19 2% incline 3 @ 7:19 2% incline 4 @ 7:19 2% incline 800m @ 7:19 pace 2% incline 800m @ 6:40 pace 2% incline 12 x 3 reps @ 45 lbs Butterfly chest machine 25 x 2 reps @ 70 lbs, 25 x 2 reps @ 80 lbs Ab crunch machine. 1 minute x 3 reps of side planks w/dip & oblique crunch every 10 secs.
Oct 04 Fri				3 x 30 reps L/R Abductor straight leg raises 3 x 30 reps L/R Adductor straight leg raises 3 x 20 reps each leg Single-Leg straight leg Bridges
Oct 05 Sat	3.10	0:23:46	0:07:40	Morning run in asics piranha: 1 @ 7:54 2 @ 7:32 3 @ 7:39, last 0.10 @ 6:48
Oct 06 Sun	8.00	1:04:35	0:08:04	Morning run at the beach - redondo to manhattan and back.  I had to walk a little through the Hermosa triathlon course during mid miles: 1 @ 7:54 2 @ 8:01 3 @ 8:07 4 @ 8:04 5 @ 8:04 6 @ 8:21 7 @ 8:10 8 @ 7:53	23.21	8.0	2:33:01
Oct 07 Mon				50 x 2 set push-ups 100 x 2 sets w/10lbs Biceps Curls
Oct 08 Tue	4.00	0:32:08	0:08:02	Morning run in asics piranha: 1 @ 8:06 2 @ 8:18 3 @ 7:53 4 @ 7:53
Oct 09 Wed
Oct 10 Thu
Oct 11 Fri	4.00	0:30:50	0:07:42	Morning treadmill run, at Sanna & Dave's, in asics piranha: 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 7:30 1% incline
Oct 12 Sat	3.10	0:26:00	0:08:23	Megan & Jude Storm wedding - squeezed in a run before ceremony.
Oct 13 Sun	6.00			Ran with Jerry (He did 7 miles), my run approx 1:15 mins	17.10		1:28:58
Oct 14 Mon	3.00			Del Cerro Park short jog/hike with Queanh.
Oct 15 Tue	3.30	0:26:13	0:07:57	Morning run: 1 @ 8:04 2 @ 7:49 3 @ 8:04, last 0.30 @ 7:33 pace
Oct 16 Wed	4.00	0:32:38	0:08:09	Painfully threw off my back this morning just picking up a book?!  I massaged it out and went for a morning run.  Feeling much better but not 100%: 1 @ 8:34 2 @ 8:19 3 @ 7:45 4 @ 8:01
Oct 17 Thu	4.00	0:30:30	0:07:37	Morning treadmill Tempo run - my back felt almost as bad as yesterday, heat pad in morning and massaged it out.  After running/exercising it was not that noticable and feels much better now. 1 @ 8:20 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 7:30 1% incline 10 x 6 reps butterfly chest @ 40 lbs. 1 min x 2 reps of planks & side planks (6 min total), then 10mins in sauna
Oct 18 Fri
Oct 19 Sat	3.10	0:23:30	0:07:35	Morning outdoor run: 1 @ 7:37 2 @ 7:47 3 @ 7:26, last 0.10 @ 6:45
Oct 20 Sun	10.00	1:20:09	0:08:01	Hermosa Beach long run with Queanh: 1 @ 7:57 2 @ 8:02 3 @ 7:59 4 @ 8:04 5 @ 8:04 6 @ 8:03 7 @ 8:01 8 @ 8:17 9 @ 7:54 10 @ 7:48 (approx time - my Garmin battery died during last mile)	27.40	10.0	3:13:00
Oct 21 Mon				3 x 30 reps L/R Abductor straight leg raises 3 x 20 reps each leg Single-Leg straight leg Bridges 1 x 70 reps @ Push-ups
Oct 22 Tue	4.00	0:31:51	0:07:58	Morning run in asics piranha: 1 @ 8:09 2 @ 7:53 3 @ 7:51 4 @ 7:58 1 x 70 reps @ Push-ups
Oct 23 Wed				100 x 1 rep L/R Hip flexor high-knees w/10lbs Biceps Curls 1 x 70 reps @ Push-ups 2 x 1 min (6mins) Planks and L/R Side Planks 30 x 1 sets Upright Squats
Oct 24 Thu	5.00	0:37:27	0:07:29	Morning treadmill Tempo run in asics piranha: 1 @ 8:00 1% incline 2 @ 7:30 1% incline 3 @ 7:19 1% incline 4 @ 7:19 1% incline 5 @ 7:19 1% incline 4 x 25 reps @ 70 lbs Abdominal crunch machine. 15 x 3 reps @ 40 lbs Butterfly chest machine
Oct 25 Fri
Oct 26 Sat	3.10	0:25:02	0:08:05	Easy morning run in asics piranha - great detox after last night's dinner.
Oct 27 Sun	12.00	1:36:58	0:08:05	Nice run this morning during the Sketchers Pier 2 Pier Friendship Walk. Nice cool running weather :)  I ran in Asics Piranha & didn't stop my Garmin watch during water breaks. 1 @ 8:02 2 @ 8:00 3 @ 7:56 4 @ 8:07 5 @ 8:11 6 @ 7:57 7 @ 9:02 (bio & water break - didn't stop my watch) 8 @ 7:58 9 @ 8:34 10 @ 7:51 11 @ 8:01 12 @ 7:20	24.10	12.0	3:11:18
Oct 28 Mon
Oct 29 Tue	3.00	0:23:23	0:07:48	Morning run - cut it short because rushed for work.. 1 @ 7:46 2 @ 8:07 3 @ 8:00
Oct 30 Wed	3.10	0:23:45	0:07:40	Morning 5K: 1 @ 7:42 2 @ 7:50 3 @ 7:31, last 0.10 @ 6:56 pace
Oct 31 Thu	5.00	0:37:06	0:07:25	Morning treadmill Tempo run in asics piranha: 1 @ 8:00 1% incline 2 @ 7:30 1% incline 3 @ 7:19 1% incline 4 @ 7:19 1% incline 5 @ 6:58 1% incline 4 x 25 reps @ 70 lbs Abdominal crunch machine. 12 x 3 reps @ 46 lbs Butterfly chest machine 3 x 1 min (9 minutes) Planks and L/R Side Planks
Nov 01 Fri
Nov 02 Sat	3.11	0:24:16	0:07:48	Morning 5K: 1 @ 8:03 2 @ 7:50 3 @ 7:39, last 0.11 @ 6:59 pace
Nov 03 Sun	12.20	1:41:00	0:08:17	Morning long run in Asics Piranha - my Garmin watch didn't work, so my time running is an approximation.  I stopped at mid run to refill my water once, drank about 2 nuun pills during run.	26.41	12.2	3:29:30
Nov 04 Mon				1 x 70 push-ups 3 x 30 reps L/R Abductor straight leg raises 1 x 10 reps each leg - Lateral Plyometrics
Nov 05 Tue	4.00	0:31:52	0:07:58	Morning run in asics Piranha - felt sluggish today, cardio struggle: 1 @ 8:26 2 @ 8:02 3 @ 7:37 4 @ 7:47
Nov 06 Wed	4.00	0:31:45	0:07:56	Morning run in asics Piranha - tough time warming up, at least 2.5 miles: 1 @ 8:11 2 @ 8:08 3 @ 7:40 4 @ 7:47
Nov 07 Thu
Nov 08 Fri	2.00	0:15:13	0:07:36	Morning run, no time for more miles: 1 @ 8:00 2 @ 7:31
Nov 09 Sat	3.50	0:27:22	0:07:49	Short morning run in asics piranha, this felt slower then the Garmin shows, maybe I am gaining my speed back: 1 @ 7:59 2 @ 7:59 3 @ 7:40 800m @ 7:29
Nov 10 Sun	13.00	1:44:34	0:08:03	Beach strand long run was tough, I'm nowhere near the "running shape" I used to be in.  Last night's pizza probably didn't help!  I didn't stop my Garmin watch during the run. · Hydration: 1 Nuun tablet. · Honey: 1 tablespoon at mile 7 · S!Caps: 1 before start 1 @ 7:54 2 @ 8:00 3 @ 7:51 4 @ 8:00 5 @ 8:00 6 @ 8:12 7 @ 8:19 (water refil) 8 @ 8:37 9 @ 8:06 10 @ 8:10 11 @ 7:59 12 @ 8:03 13 @ 7:26	26.50	13.0	3:30:46
Nov 11 Mon
Nov 12 Tue	4.00	0:31:17	0:07:49	Neighborhood morning run: 1 @ 8:05 2 @ 7:44 3 @ 7:42 4 @ 7:46 1 x 70 push-ups
Nov 13 Wed
Nov 14 Thu	5.00	0:36:58	0:07:24	Morning treadmill Tempo run in asics piranha: 1 @ 8:00 1% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 7:30 1% incline 1200m @ 5:29 1% incline (7:19 pace) 0400m @ 1:40 1% incline (6:40 pace) 4 x 25 reps @ 70 lbs Abdominal crunch machine. 4 x 15 reps @ 40 lbs Butterfly chest machine
Nov 15 Fri
Nov 16 Sat
Nov 17 Sun	9.02	1:10:35	0:07:50	Morning long run in asics Piranha:  I cut the run short because of digestion issues during 2nd half of the run.  Probably because I didn't allow enough time between my pre-run meal and starting time. 1 @ 7:53 2 @ 7:38 3 @ 7:22 4 @ 7:38 5 @ 7:46 6 @ 7:57 7 @ 8:00 8 @ 8:04 9 @ 8:11	18.02	9.0	2:18:50
Nov 18 Mon
Nov 19 Tue				1 x 70 push-ups 3 x 30 reps L/R Abductor straight leg raises 4 x 20 single leg Bridges 50 x 1 sets each arm, hip flexor high-knees w/10lbs Biceps Curls
Nov 20 Wed	3.13	0:24:09	0:07:43	Morning run in Altra Samsons, it's difficult to NOT run fast in these shoes: 1 @ 7:54 2 @ 7:45 3 @ 7:38, last 0.13 @ 6:42 pace
Nov 21 Thu
Nov 22 Fri	6.20	0:47:50	0:07:43	Taking advantage of the nice cool weather with a late morning 10K run around the neighborhood :) Ran in Altra Samsons: 1 @ 7:21 2 @ 7:47 3 @ 7:48 4 @ 7:49 5 @ 7:56 6 @ 7:43, last 0.20@ 7:11 pace
Nov 23 Sat
Nov 24 Sun					9.33		1:11:59
Nov 25 Mon				3 x 30 reps L/R Abductor straight leg raises 4 x 20 single leg Bridges
Nov 26 Tue	4.05	0:31:37	0:07:48	Morning run before work, ran in Altra Samson's: 1 @ 7:57 2 @ 8:04 3 @ 7:46 4 @ 7:30 1 x 70 push-ups 50 x 1 sets each arm, hip flexor high-knees w/10lbs Biceps Curls
Nov 27 Wed	4.25	0:31:58	0:07:31	Morning run before work, ran in Altra Samson's: 1 @ 7:14 2 @ 7:58 3 @ 7:25 4 @ 7:40, last 400m @ 6:38 pace
Nov 28 Thu	3.05	0:24:48	0:08:08	Morning run before work, ran in Altra Samson's:
Nov 29 Fri				Started moving with Queanh.
Nov 30 Sat
Dec 01 Sun				Move date - Jerry, Sam, William & Queanh.	11.35		1:28:23
Dec 02 Mon	4.00	0:30:19	0:07:35	Evening Tempo progression run in Altra Samsons on treadmill at new apartment.  Feeling slight cold symptoms after move date: 1 @ 8:00 1% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 7:19 1% incline
Dec 03 Tue	3.10	0:23:10	0:07:28	Evening progression run in Altra Samsons on treadmill at new apartment.  Feeling slight cold symptoms: 1 @ 8:00 1% incline 2 @ 7:30 1% incline 3 @ 6:58 1% incline
Dec 04 Wed
Dec 05 Thu
Dec 06 Fri				1 x 70 push-ups 3 x 30 reps L/R Abductor straight leg raises 3 x 20 single leg Bridges 50 x 1 sets each arm, hip flexor high-knees w/10lbs Biceps Curls
Dec 07 Sat
Dec 08 Sun	10.00	1:20:25	0:08:02	Running is always a fun way to learn the area but can be dangerous too - I had a nasty ankle twist at mile 4, but shook it out and continued on. I'm sure it'll be sore tomorrow. I ran out to the LB Airport and back. 1 @ 7:53 2 @ 7:57 3 @ 7:52 4 @ 8:14 5 @ 7:48 6 @ 8:12 7 @ 8:24 8 @ 8:09 9 @ 8:14 10 @ 7:43	17.10	10.0	2:13:54
Dec 09 Mon
Dec 10 Tue
Dec 11 Wed	3.10	0:23:15	0:07:30	Morning 5K progression run in Altra Samsons on treadmill at new apt. 1 @ 8:00 1% incline 2 @ 7:30 1% incline 3.1 @ 7:03 1% incline 1 x 70 push-ups
Dec 12 Thu	5.00	0:38:00	0:07:36	Morning treadmill Tempo run in my Altra Samson's: 1 @ 8:00 1% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 7:30 1% incline 5 @ 7:30 1% incline 25 x 4 reps @ 80 lbs Abdominal crunch machine. 12 x 3 reps @ 46 lbs Butterfly chest machine, 10 mins Sauna
Dec 13 Fri
Dec 14 Sat
Dec 15 Sun	10.50	1:28:20	0:08:25	My legs felt heavy today my during long run in Altra Samson's, 1 NUUN Tablet at start and 1 PowerGel at mile 6.5.  My Garmin battery was dead, so I used Queanh's a stop watch and Google Maps for approx distance.	18.60	10.5	2:29:35
Dec 16 Mon
Dec 17 Tue
Dec 18 Wed	3.00	0:22:28	0:07:29	Morning treadmill Progression run in my Altra Samson's: 1 @ 8:00 1% incline 2 @ 7:30 1% incline 3 @ 6:58 1% incline 70 x 1 set Push-Ups
Dec 19 Thu	5.00	0:37:28	0:07:30	Morning treadmill Tempo/Progression run in my Altra Samson's: 1 @ 8:00 1% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 7:30 1% incline 5 @ 6:58 1% incline
Dec 20 Fri	3.10	0:23:10	0:07:28	Morning treadmill Progression run in my Altra Samson's: 1 @ 8:00 2% incline 2 @ 7:30 1% incline 3 @ 6:58 1% incline
Dec 21 Sat		0:08:00	#DIV/0!
Dec 22 Sun	5.00	0:07:30	0:01:30	Morning treadmill Tempo/Progression run in my Altra Samson's: 1 @ 8:00 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 7:30 1% incline 800m @ @ 6:58 pace 1% incline 400m @ @ 6:40 pace 1% incline 400m @ @ 5:52 pace 1% incline 1 x 60 push-ups	16.10		1:38:36
Dec 23 Mon
Dec 24 Tue
Dec 25 Wed
Dec 26 Thu	13.14	1:38:49	0:07:31	Operation Jack Half-Marathon 2013: Ran on about 4.5 hours sleep, and I think the holiday junk foods I ate over the last week slowed me some, but I'm still glad I was able to finish in sub-1:40 time :)  I ran in Asics Piranha SP3's.  I was honored to meet Nadia Ruiz in the parking lot before the race, what an inspiration she is! Hydration: 1 Nuun tablet in water bottle at start. PowerGels = one at mile 5 and 9 1 @ 8:00 2 @ 7:29 3 @ 7:37 4 @ 7:35 5 @ 7:29 6 @ 7:25 7 @ 7:38 8 @ 7:26 9 @ 7:37 10 @ 7:27 11 @ 7:48 12 @ 7:27 13 @ 6:59, last 0.10 @ 6:11 pace		13.1
Dec 27 Fri
Dec 28 Sat
Dec 29 Sun				1 x 60 push-ups 3 x 30 reps L/R Abductor straight leg raises 4 x 20 single leg Bridges	13.14		1:38:49
Dec 30 Mon				Feeling a little under the weather today and yesterday.
Dec 31 Tue					0.00		0:00:00
total miles	936.14	118:50:56	total hrs		936.14	241.8	118:50:56