2007 miles	562.0	PR's		2013 Snowboarding Days :	0					Most miles/month	164.9
2008 miles	1005.0	Races				January	72.30	July	88.60	Most miles/week	47.0
2009 miles	1026.5	Athlinks				February	71.15	August	114.12	Longest run	26.5
2010 miles	1229.0			(16 last yr) (10 or more miles) Long Runs :	22	March	59.00	September	106.40	Altra Adam :	507.53
2011 miles	1343.0			(0 last yr) (two in one day) Double training runs:	0	April	51.50	October	102.95	Altra instinct :	262.67
2012 miles	1286.3			(9 last year) Interval training runs:	2	May	59.50	November	65.25	AltraSamson 9.0 :	203.05
2013 miles	936.1			(23 last year) Tempo training runs:	20	June	85.00	December	83.00	Vibram KSO Trek :	206.58
2014 miles	958.8									AltraSamson 9.5 :	666.11
		# of runs	191	(13 last year) Sick Days:	13					Vibram Bikila LS :	125.3
		0:27:00		Emil's TRAINING LOG 2014				Asics NF2	79.15	Altra One :	298.50
Date	Distance	Time	Pace	Comments	Mi/Wk	LongRuns	Hrs/Wk	Bike/Elliptical	282.25	New Bal NRC5000's	164.6
Jan 01 Wed	4.00	0:31:17	0:07:49	Morning: treadmill run. 1 @ 8:00 1% incline 2 @ 7:47 1% incline 3 @ 7:30 1% incline 4 @ 8:00 1% incline 3 x 25, 1 x 30 Abdominal core crunches @ 70 lbs 2 x 15 & 1 x 20 @ 50 Lbs Butterfly Chest mapulle
Jan 02 Thu
Jan 03 Fri				20 x 4 sets L/R Single-Leg Bridges 30 x 4 sets L/R Abductor straight leg raises
Jan 04 Sat	4.00	0:30:30	0:07:37	Morning: apartment treadmill Tempo run: 1 @ 8:00 1% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 7:30 1% incline
Jan 05 Sun	4.00	0:29:47	0:07:27	Morning: apartment treadmill Tempo run: 1200m @ 8:00 2% incline, 0400m @ 8:00 3% incline 1600m @ 7:19 1% incline 1600m @ 7:19 1% incline 1200m @ 7:19 1% incline, 0400m @ 6:40 1% incline 60 x 1 set push-ups	12.00		1:31:34
Jan 06 Mon	4.00	0:30:18	0:07:34	Morning: apartment treadmill Tempo run w/hills: 1200m @ 8:00 2% incline, 0400m @ 8:00 4% incline 1600m @ 7:30 1% incline 1600m @ 7:30 1% incline 1200m @ 7:30 1% incline, 0400m @ 6:40 1% incline 70 x 1 set push-ups 2 x 1 min (6 mins) Planks & Side Planks
Jan 07 Tue	4.00	0:30:04	0:07:31	Morning: apartment treadmill Tempo run w/hills: 1600m @ 8:00 3% incline 1600m @ 7:30 1% incline 1200m @ 8:00 4% incline, 400m @ 8:00 5% incline 1200m @ 6:40 1% incline, 400m @ 6:18 1% incline 70 x 1 set push-ups
Jan 08 Wed
Jan 09 Thu	3.10	0:23:57	0:07:44	Morning: apartment treadmill Progression run: 1200m @ 8:00 3% incline 1600m @ 7:19 1% incline 1600m @ 6:58 1% incline, last 0.10mi @ 6:40 pace 1% incline
Jan 10 Fri
Jan 11 Sat				20 x 3 sets L/R Single-Leg Bridges 30 x 3 sets L/R ABductor straight leg raises 30 x 3 sets L/R ADductor straight leg raises 60 x 1 set push-ups
Jan 12 Sun	11.00	1:28:19	0:08:02	Nice cool weather for a long morning run :) Too many street lights.  Ran in Altra Samson's.  Legs were fine for hours afterwards, then my left knee joints tightened up later in the afternoon. (I suspect IT and lower muscles, maybe Hip muscles are too tight or imbalanced). 1 @ 7:35 2 @ 7:56 3 @ 7:59 4 @ 7:53 5 @ 8:00 6 @ 8:11 7 @ 8:23 8 @ 8:11 9 @ 8:06 10 @ 8:02 11 @ 8:05	22.10	11.0	2:52:38
Jan 13 Mon
Jan 14 Tue
Jan 15 Wed	4.00	0:30:30	0:07:37	Morning: apartment treadmill Tempo run: 1 @ 8:00 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 7:30 1% incline
Jan 16 Thu
Jan 17 Fri	3.10	0:23:45	0:07:40	Morning: apartment treadmill run: 1 @ 8:00 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline
Jan 18 Sat
Jan 19 Sun	4.00	0:30:19	0:07:35	Morning: Carson gym treadmill Tempo run: 1200m @ 8:00 2% incline,400m @ 4% incline 1600m @ 7:19 1% incline 1600m @ 7:30 1% incline 1600m @ 7:30 1% incline 15 x 4 reps Butterfly Chest mapulle 25 x 4 reps @ 70 Lbs abs crunch mapulle	11.10		1:24:34
Jan 20 Mon
Jan 21 Tue	4.00	0:30:19	0:07:35	Morning: apartment treadmill Tempo run: 1 @ 8:00 3% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 7:19 1% incline
Jan 22 Wed
Jan 23 Thu	4.00	0:30:30	0:07:37	Morning: apartment treadmill Tempo run: 1 @ 8:00 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 7:30 1% incline
Jan 24 Fri
Jan 25 Sat
Jan 26 Sun	10.10	1:22:38	0:08:11	Morning Shorline village - beach strand long run - didn't stop watch for water breaks: 1 @ 8:01 2 @ 7:57 3 @ 7:59 4 @ 8:17 5 @ 8:14 6 @ 8:33 7 @ 8:34 8 @ 8:57 9  @ 7:56 10  @ 7:33, last 0.10 @ 7:25 pace	18.10	10.1	2:23:27
Jan 27 Mon				60 x 1 set push-ups
Jan 28 Tue	3.00	0:22:35	0:07:32	Morning: apartment treadmill progression run: 1600m @ 8:00 2% incline (last 400m @ 4% incline) 1600m @ 7:30 1% incline 0800m @ 7:19 1% incline 0400m @ 6:58 1% incline 0400m @ 6:40 1% incline
Jan 29 Wed	3.00	0:22:21	0:07:27	Morning: apartment treadmill progression run: 1600m @ 8:00 3% incline 1600m @ 7:30 1% incline 0400m @ 7:19 1% incline 0400m @ 6:58 1% incline 0400m @ 6:49 1% incline 0400m @ 6:18 1% incline Evening: 1 min x 3 sets L/R Side Planks
Jan 30 Thu	3.00	0:22:28	0:07:29	Morning: apartment treadmill progression run: 1600m @ 8:00 3% incline 1600m @ 7:19 3% incline 1200m @ 7:19 1% incline 0400m @ 6:40 1% incline
Jan 31 Fri				20 x 3 sets L/R Single-Leg Bridges 30 x 3 sets L/R ABductor straight leg raises
Feb 01 Sat
Feb 02 Sun	13.15	1:38:17	0:07:28	Surf City Half-Marathon: (I made the mistake of starting too fast) Hydration: 1 Nuun Tablet at start. PowerGels:  2 - one at mile 6, 9 Overall:  527 out of 15501 Men:  419 out of 6100 Age Division (40-44):  68 out of 965 Age/Grade:  62.85% Place: 1217 Tag Time:  1:38:10 1 @ 7:20     8 @ 7:29 2 @ 7:14     9 @ 7:42 3 @ 7:08     10 @ 8:03 (water refill) 4 @ 7:27     11 @ 7:56 5 @ 7:07     12 @ 7:47 6 @ 7:06     13 @ 7:39, last 0.10 @ 6:48 pace 7 @ 7:19	22.15	13.2	2:45:41
Feb 03 Mon
Feb 04 Tue
Feb 05 Wed	3.00	0:22:47	0:07:36	Morning: apartment treadmill progression run: 1600m @ 8:00 3% incline 1600m @ 7:30 1% incline 1200m @ 7:30 1% incline 0400m @ 6:40 1% incline 60 x 1 set push-ups
Feb 06 Thu	3.00	0:07:49	0:02:36	Morning: apartment treadmill progression run: 1 @ 8:00 3% incline 2 @ 7:30 1% incline 3 @ 7:19 1% incline
Feb 07 Fri	4.00	0:29:57	0:07:29	24 hour Carson treadmill Tempo run: 1 @ 8:00 3% incline 2 @ 7:19 1% incline 3 @ 7:19 1% incline 4 @ 7:19 1% incline 15 x 3 reps Butterfly Chest mapulle 25 x 4 reps @ 70 Lbs abs crunch mapulle
Feb 08 Sat				Palm Springs
Feb 09 Sun				Palm Springs	10.00		1:00:33
Feb 10 Mon	4.00	0:29:57	0:07:29	24 hour Carson treadmill Tempo run: 1200m @ 8:00 2% incline, 400m @ 4% incline 2 @ 7:19 1% incline 3 @ 7:19 1% incline 4 @ 7:19 1% incline 15 x 2 reps and 20 x 1 rep Butterfly Chest mapulle @ 60 Lbs 2 x 1min (6mins) Plank & Side Planks w/oblique crunch every 10 secs
Feb 11 Tue	3.00	0:22:38	0:07:33	Morning: apartment treadmill progression run: 1 @ 8:00 2% incline 2 @ 7:19 1% incline 3 @ 7:19 1% incline
Feb 12 Wed
Feb 13 Thu	3.00	0:22:17	0:07:26	Morning: apartment treadmill progression run: 1 @ 8:00 3% incline 2 @ 7:19 1% incline 3 @ 6:58 1% incline
Feb 14 Fri	4.00	0:29:52	0:07:28	Morning: apartment treadmill tempo/progression run: 1200m @ 8:00 3% incline, 400m 4% incline 1600m @ 7:19 1% incline 1600m @ 7:19 1% incline 1200m @ 7:19 1% incline, 400m @ 6:58 pace 1% incline
Feb 15 Sat				20 x 3 sets L/R Single-Leg Bridges 30 x 3 sets L/R ABductor straight leg raises 1 x 60 push-ups
Feb 16 Sun	12.00	1:34:12	0:07:51	Long Beach Shoreline long run.  I ran in Altra One's, and used 2 NUUN pills during the run and a mini-lara bar at mile 7.3.  My Garmin batter was dead so I used my phone app (mapmyrun.com). 1 @ 8:24 2 @ 8:17 3 @ 7:26 4 @ 7:35 5 @ 7:30 6 @ 8:12 7 @ 7:28 8 @ 8:55 9 @ 8:17 10 @ 7:46 11 @ 7:44 12 @ 7:38	26.00	12.0	3:18:56
Feb 17 Mon				Hip/Groin injured - hurts when I use the inner Right leg Adductor
Feb 18 Tue				Hip/Groin injured - 2nd injury using Altra One's again. Taking Ibuprofen
Feb 19 Wed				Hip/Groin injured - Taking Ibuprofen
Feb 20 Thu				Hip/Groin still injured 30 x 5 sets L/R ADductor straight leg lifts 60 x 1 set Push-Ups
Feb 21 Fri				Hip/Groin still injured 20 x 3 sets L/R Single-Leg Bridges 30 x 6 sets L/R ADductor straight leg raises
Feb 22 Sat	5.00	0:39:00	0:07:48	Apartment treadmill progression run, hip feels okay, only very slightly noticable so I kept pace safe. I ran in Altra Adam's: 1 @ 8:00 2% incline 2 @ 8:00 2% incline 3 @ 8:00 2% incline 4 @ 7:30 1% incline 5 @ 7:30 1% incline
Feb 23 Sun	5.00	0:38:33	0:07:43	Apartment treadmill progression run, hip feels okay, only very slightly noticable so I kept pace safe. I ran in Altra Adam's: 1 @ 8:00 3% incline 2 @ 7:47 2% incline 3 @ 7:41 1% incline 4 @ 7:35 1% incline 5 @ 7:30 1% incline	10.00		1:17:33
Feb 24 Mon	5.00	0:38:33	0:07:43	Apartment treadmill progression run in Altra Adam's: 1 @ 8:00 3% incline 2 @ 7:47 1% incline 3 @ 7:41 1% incline 4 @ 7:35 1% incline 5 @ 7:19 1% incline
Feb 25 Tue	4.00	0:30:58	0:07:44	Apartment treadmill progression run in Altra Adam's: 1 @ 8:00 3% incline 2 @ 7:47 1% incline 3 @ 7:41 1% incline 4 @ 7:30 1% incline
Feb 26 Wed	3.00	0:23:28	0:07:49	Apartment treadmill progression run in Altra Adam's: 1 @ 8:00 3% incline 2 @ 7:47 1% incline 3 @ 7:41 1% incline
Feb 27 Thu				20 x 4 sets L/R Single-Leg Bridges 30 x 3 sets L/R ADductor straight leg raises 30 x 3 sets L/R ABductor straight leg raises
Feb 28 Fri
Mar 01 Sat	3.00	0:23:17	0:07:46	Apartment treadmill progression run in Altra Adam's: 1 @ 8:00 3% incline 2 @ 7:47 3% incline 3 @ 7:30 3% incline
Mar 02 Sun	5.00	0:37:44	0:07:33	24 hour Carson treadmill Tempo run in Altra Samson's: 1200m @ 8:00 2% incline, 400m @ 4% incline 1600m @ 7:30 1% incline 1600m @ 7:30 1% incline 1600m @ 7:30 1% incline 0800m @ 6:58 1% incline 0800m @ 7:30 1% incline 15 x 3 reps Butterfly Chest mapulle @ 60 Lbs 25 x 4 reps Abdominal core crunches @ 70 lbs 25 min Sauna	20.00		2:34:00
Mar 03 Mon
Mar 04 Tue	4.00	0:30:58	0:07:44	Apartment treadmill progression run in Altra Adam's: 1 @ 8:00 3% incline 2 @ 7:47 3% incline 3 @ 7:41 3% incline 4 @ 7:30 3% incline
Mar 05 Wed
Mar 06 Thu
Mar 07 Fri				20 x 4 sets L/R Single-Leg Bridges 30 x 3 sets L/R ABductor straight leg raises
Mar 08 Sat	4.00	0:30:47	0:07:42	Apartment treadmill progression run in Altra Adam's: 1600m @ 8:00 3% incline 1600m @ 7:47 3% incline 1200m @ 7:35 3% incline, 400m walk 4% incline 1600m @ 7:19 1% incline
Mar 09 Sun	3.00	0:38:00	0:12:40	Apartment treadmill  run in Altra Adam's: 1600m @ 8:00 3% incline, 400m walk @ 15:00 3% incline 1600m @ 7:30 3% incline, 400m walk @ 15:00 3% incline 1600m @ 7:30 2% incline	11.00		1:39:45
Mar 10 Mon	4.00	0:31:00	0:07:45	Apartment treadmil run in Altra Adam's: 1600m @ 8:00 3% incline 1600m @ 8:00 3% incline, 400m walk 1600m @ 7:30 2% incline 1600m @ 7:30 2% incline
Mar 11 Tue	3.00	0:23:00	0:07:40	Apartment treadmill progression run in Altra Adam's: 1 @ 8:00 3% incline 2 @ 7:30 2% incline 3 @ 7:30 2% incline
Mar 12 Wed
Mar 13 Thu	3.00	0:22:59	0:07:40	Apartment treadmill progression run in Altra Adam's: 1600m @ 8:00 3% incline 1600m @ 8:00 3% incline 1200m @ 6:58 1% incline, 400m @ 5:56 pace 1% incline
Mar 14 Fri				20 x 3 sets L/R Single-Leg Bridges 30 x 3 sets L/R ABductor straight leg raises 30 x 4 sets L/R ADductor straight leg raises
Mar 15 Sat	3.00	0:23:06	0:07:42	Apartment treadmill progression run in Altra Adam's: 1 @ 8:00 3% incline 2 @ 7:47 3% incline 3 @ 7:19 1% incline
Mar 16 Sun	5.00	0:38:33	0:07:43	24 hour Carson treadmill Progression run in Altra Samson's: 1 @ 8:00 3% inclinee 2 @ 7:47 1% incline 3 @ 7:41 1% incline 4 @ 7:35 1% incline 5 @ 7:30 1% incline 15 x 4 reps Butterfly Chest mapulle @ 60 Lbs 25 x 4 reps Abdominal core crunches @ 70 lbs 25 min Sauna	18.00		2:18:38
Mar 17 Mon				20 Miles on Recumbent bike in apartment gym while doing laundry: 10mi during washer cycle, 10mi during dryer cycle. (1 hour, ave 19 rpm, 12 resistance)
Mar 18 Tue
Mar 19 Wed	3.00	0:23:17	0:07:46	Apartment treadmill progression run in Altra Adam's: 1 @ 8:00 3% incline 2 @ 7:47 1% incline 3 @ 7:30 1% incline
Mar 20 Thu				20 x 3 sets L/R Single-Leg Bridges 30 x 3 sets L/R ADductor straight leg raises 30 x 3 sets L/R ABductor straight leg raises 70 x 1 set push-ups
Mar 21 Fri				20.25 Miles on Recumbent bike in apartment gym while doing laundry: 10mi during washer cycle, 10mi during dryer cycle. (ave 18 rpm, 12 resistance)
Mar 22 Sat				30 x 5 sets L/R ADductor straight leg raises 30 x 3 sets L/R ABductor straight leg raises
Mar 23 Sun	3.00	0:23:00	0:07:40	24 hour Carson treadmill Progression run in Altra Samson's: 1 @ 8:00 2% inclinee 2 @ 7:30 1% incline 3 @ 7:30 1% incline 15 x 4 reps Butterfly Chest mapulle @ 60 Lbs 25 x 4 reps Abdominal core crunche mapulle @ 70 lbs 25 min Sauna	6.00		0:46:17
Mar 24 Mon	4.00	0:30:30	0:07:37	24 hour Carson treadmill Tempo run in Altra Samson's: 1 @ 8:00 3% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 7:30 1% incline 15 min Sauna
Mar 25 Tue
Mar 26 Wed
Mar 27 Thu	4.00	0:29:08	0:07:17	Apartment treadmill progression run in Altra Adam's: 1 @ 8:00 3% incline 2 @ 7:30 3% incline 3 @ 7:30 3% incline 4 @ 6:58 1% incline
Mar 28 Fri				20 x 3 sets L/R Single-Leg Bridges 30 x 3 sets L/R ADductor straight leg raises 30 x 3 sets L/R ABductor straight leg raises
Mar 29 Sat
Mar 30 Sun	5.00	0:37:57	0:07:35	24 hour Carson treadmill Tempo run in Altra Samson's: 1200m @ 8:00 2% incline, 400m 4% incline 1600m @ 7:19 1% incline 1600m @ 7:19 1% incline 1600m @ 7:19 1% incline 1600m @ 8:00 2% incline 15 x 4 reps Butterfly Chest mapulle @ 60 Lbs 25 x 4 reps Abdominal core crunches @ 70 lbs 25 min Sauna	13.00		1:37:35
Mar 31 Mon	3.00	0:25:47	0:08:36	Apartment treadmill progression run in Altra Adam's: 1 @ 10:00 3% incline 2 @ 8:00 3% incline 3 @ 7:47 3% incline 6.6 Miles on Recumbent Bike in apartment gym
Apr 01 Tue
Apr 02 Wed	3.00	0:25:00	0:08:20	Morning: 30 x 3 sets L/R ADductor straight leg raises 50 x 3 sets L/R ABductor straight leg raises 3 x 1 min (6 mins) Planks & Side Planks Evening: Apartment treadmill progression run in Vibram Bikila's: 1 @ 10:00 3% incline, 5 min walk 2 @ 7:30 3% incline 3 @ 7:30 3% incline
Apr 03 Thu	3.00	0:24:04	0:08:01	Apartment treadmill progression run in Vibram Bikila's: 1 @ 8:34 3% incline 2 @ 8:00 3% incline 3 @ 7:30 3% incline
Apr 04 Fri
Apr 05 Sat
Apr 06 Sun	2.50			Approx 2.5 mile incline/decline w/Queanh @ Signall Hill	11.50		1:14:51
Apr 07 Mon	4.00	0:31:36	0:07:54	Neighborhood run, testing new routes: 1 @ 8:09 2 @ 7:52 3 @ 7:53 4 @ 7:44
Apr 08 Tue
Apr 09 Wed	3.00	0:23:00	0:07:40	Apartment treadmill progression run in Altra Samson's: 1 @ 8:00 3% incline 2 @ 7:30 3% incline 3 @ 7:30 3% incline
Apr 10 Thu	3.00	0:22:10	0:07:23	Apartment treadmill progression run in Altra Samson's: 1 @ 8:00 3% incline 2 @ 7:30 3% incline 3 @ 6:40 3% incline
Apr 11 Fri	3.00	0:23:17	0:07:46	Apartment treadmill progression run in Altra Samson's: 1 @ 8:00 3% incline 2 @ 7:47 3% incline 3 @ 7:30 3% incline
Apr 12 Sat
Apr 13 Sun	4.00	0:29:58	0:07:30	24 hour Carson treadmill Progression run in Altra Samson's: 1 @ 8:00 3% incline 2 @ 7:30 1% incline 3 @ 6:58 1% incline Walked for quarter mile @ 3.8 mph 4 @ 7:30 1% incline 15 x 4 reps Butterfly Chest mapulle @ 60 Lbs 25 x 4 reps Abdominal core crunches @ 70 lbs 25 min Sauna	17.00		2:10:01
Apr 14 Mon	4.00	0:29:47	0:07:27	24 hour Carson treadmill Progression run in Altra Samson's: 1 @ 8:00 3% incline 2 @ 7:30 1% incline 3 @ 7:19 1% incline 4 @ 6:58 1% incline 3 x 1min (6mins) Side Planks w/oblique crunch every 10 secs 15 min Sauna
Apr 15 Tue				50 x 1 set each arm 10lbs Biceps Curls 50 x 1 set push-ups
Apr 16 Wed	3.00	0:23:00	0:07:40	Apartment treadmill progression run in Altra Samson's: 1 @ 8:00 3% incline 2 @ 7:30 3% incline 3 @ 7:30 3% incline
Apr 17 Thu				50 x 1 set each arm: L/R Hip flexor high-knees w/10lbs Biceps Curls 60 x 1 set push-ups 20 x 3 sets L/R Single-Leg Bridges 30 x 3 sets L/R ABductor straight leg raises
Apr 18 Fri	3.00	0:23:00	0:07:40	Apartment treadmill progression run in Altra Samson's: 1 @ 8:00 3% incline 2 @ 7:30 3% incline 3 @ 7:30 3% incline
Apr 19 Sat	3.00	0:23:17	0:07:46	Apartment treadmill progression run in Altra Samson's: 1 @ 8:00 3% incline 2 @ 7:47 3% incline 3 @ 7:30 3% incline
Apr 20 Sun				15 Miles on Recumbent bike in apartment gym @ 47:10 mins	13.00		1:39:04
Apr 21 Mon	4.00	0:30:46	0:07:41	Apartment treadmill progression run in Altra Samson's: 1 @ 8:00 3% incline 2 @ 7:47 3% incline 3 @ 7:30 3% incline 4 @ 7:24 3% incline
Apr 22 Tue				50 x 1 set each arm: L/R Hip flexor high-knees w/10lbs Biceps Curls 60 x 1 set push-ups
Apr 23 Wed	3.00	0:22:54	0:07:38	Apartment treadmill progression run in Altra Samson's: 1 @ 8:00 3% incline 2 @ 7:47 3% incline 400m @ 7:30 3% incline 400m @ 7:19 3% incline 400m @ 6:58 3% incline 400m @ 6:40 3% incline
Apr 24 Thu
Apr 25 Fri	3.00	0:23:00	0:07:40	Apartment treadmill progression run in Asics: 1 @ 8:00 3% incline 2 @ 7:30 3% incline 3 @ 7:30 3% incline
Apr 26 Sat				Right knee issue
Apr 27 Sun				Recumbent bike: in apartment gym while doing laundry: 10mi @ 12 resistance during washer cycle (ave 18-20 rpm) 10mi @ 14 resistance during dryer cycle (ave 18-20 rpm)	10.00		1:16:40
Apr 28 Mon				Recumbent bike: in apartment gym while doing laundry: 20mi @ 14 resistance 64 minutes 50 x 2 sets each arm w/10lbs Biceps Curls
Apr 29 Tue				15 x 3 sets L/R Single-Leg Bridges 50 x 2 sets L/R ABductor straight leg raises 50 x 2 sets L/R ADductor straight leg raises 60 x 1 set Push-ups 1 min x 3 sets L/R side planks (6 mins) 1 min x 2 sets planks
Apr 30 Wed	3.00	0:23:17	0:07:46	Apartment treadmill progression run in Asics: 1 @ 8:00 3% incline 2 @ 7:47 3% incline 3 @ 7:30 3% incline
May 01 Thu				50 x 1 set each arm: L/R Hip flexor high-knees w/10lbs Biceps Curls 70 x 1 set push-ups
May 02 Fri	4.00	0:30:41	0:07:40	Apartment treadmill progression run in Altra Samson's: 1 @ 8:00 3% incline 2 @ 7:47 3% incline 3 @ 7:35 3% incline 4 @ 7:19 3% incline 2 min x 1 sets Left & Right side planks (4 mins) 2 min x 1 sets planks
May 03 Sat				50 x 1 set each arm: L/R Hip flexor high-knees w/10lbs Biceps Curls
May 04 Sun	5.00	0:40:55	0:08:11	Exploring new running routes in Bixby Knolls - ran in Altra Samson's 1 @ 8:00 2 @ 8:18 3 @ 8:11 4 @ 8:38 5 @ 7:48	12.00		1:34:53
May 05 Mon
May 06 Tue	3.00	0:23:30	0:07:50	Morning: 50 x 1 set each arm: L/R Hip flexor high-knees w/10lbs Biceps Curls 70 x 1 set push-ups 40 x 3 sets L/R Adductor straight leg raises 2 min x 1 sets Left & Right side planks (4 mins) Evening: Treadmill @ carson Gym: 1 @ 8:00 3% incline 2 @ 7:30 1% incline 3 @ 8:00 1% incline 25 x 4 sets Abdominal core crunches @ 70 lbs
May 07 Wed				50 x 1 set each arm: L/R Hip flexor high-knees w/10lbs Biceps Curls 70 x 1 set push-ups
May 08 Thu	4.00	0:30:19	0:07:35	Evening: Treadmill @ carson Gym: 1 @ 8:00 3% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 3 @ 7:19 1% incline 20 mins Sauna
May 09 Fri
May 10 Sat				1 min x 3 sets L/R side planks w/oblique crunch every 10 secs (6 mins) 3 min x 1 set Plank
May 11 Sun	6.00	0:49:22	0:08:14	Late morning run at the Long Beach Riverbed/Bike trail route. I ran in Altra Samson's.  Strong headwinds, and way too hot out there. 1 @ 8:28 2 @ 8:20 3 @ 7:45 4 @ 8:08 5 @ 8:17 6 @ 8:25	13.00		1:43:11
May 12 Mon				50 x 1 set each arm: L/R Hip flexor high-knees w/10lbs Biceps Curls 70 x 1 set push-ups
May 13 Tue	3.00	0:23:30	0:07:50	Evening: Apartment treadmill run in Altra Samson's:: 1 @ 8:00 3% incline 2 @ 7:30 3% incline 3 @ 8:00 3% incline
May 14 Wed				50 x 1 set each arm: L/R Hip flexor high-knees w/10lbs Biceps Curls 80 x 1 set push-ups
May 15 Thu
May 16 Fri	4.00	0:30:45	0:07:41	Apartment treadmill run in Altra Samson's:: 1 @ 8:00 3% incline 800m @ @ 8:00 3% incline 800m @ @ 7:30 3% incline 3 @ 7:30 3% incline 4 @ 7:30 3% incline
May 17 Sat				50 x 1 set each arm: L/R Hip flexor high-knees w/10lbs Biceps Curls 80 x 1 set push-ups 35 x 3 sets L/R ADductor straight leg raises 35 x 3 sets L/R ABductor leg raises 2 min x 2 sets Left & Right side planks (4 mins) 3 min x 1 set Plank
May 18 Sun	7.00	0:58:21	0:08:20	Riverbed run in Altra Samson's.  Terrain ranged from dirt trail, wood chip and cement with some hills: 1 @ 8:16 2 @ 7:52 3 @ 7:45 4 @ 8:27 5 @ 8:25 6 @ 9:04 7 @ 8:33	14.00		1:52:36
May 19 Mon
May 20 Tue				50 x 1 set each arm: L/R Hip flexor high-knees w/10lbs Biceps Curls 80 x 1 set push-ups
May 21 Wed	4.00	0:30:41	0:07:40	Apartment treadmill Progression run in Altra Samson's:: 1 @ 8:00 3% incline 2 @ 7:47 3% incline 3 @ 7:35 3% incline 4 @ 7:19 3% incline
May 22 Thu
May 23 Fri	3.00	0:31:18	0:10:26	LA Riverbed run with Queanh: 1 @ 11:17 2 @ 11:35 3.1 @ 8:26
May 24 Sat				20 x 3 sets L/R Single-Leg Bridges 35 x 3 sets L/R ADductor straight leg raises 30 x 3 sets L/R ABductor leg raises
May 25 Sun	9.00	1:38:37	0:10:57	Exploring new running routes; 9 Mile run San Gabriel River Bed & El Dorado East Regional Park. A beautiful day too be running.  Used my phone app Mapmyrun.com, took pictures and didn't worry about time: 1 @ 9:06 2 @ 7:56 3 @ 8:21 4 @ 18:13 5 @ 13:43 6 @ 12:19 7 @ 9:35 8 @ 9:40 9 @ 9:44	16.00	9.0	2:40:36
May 26 Mon	3.50			Morning LA Riverbed run with Queanh - I forgot to save mile splits on my phone.
May 27 Tue				Right knee a little sore
May 28 Wed				Right knee a little sore
May 29 Thu				Right knee a little sore
May 30 Fri	4.00	0:33:15	0:08:19	Morning run in Asics Piranha.  Paced carefully with my knee, almost twisted my left ankle too: 1 @ 8:12 2 @ 8:19 3 @ 8:24 4 @ 8:21 50 x 1 set each arm: L/R Hip flexor high-knees w/10lbs Biceps Curls 50 x 1 set push-ups 3.5 min x 1 set Plank
May 31 Sat
Jun 01 Sun	10.00	1:20:45	0:08:04	10am Sunday morning run in Asics Piranha was tough because of the heat - my own fault for not starting earlier: 1 @ 8:08 2 @ 8:02 3 @ 8:06 4 @ 8:01 5 @ 8:04 6 @ 8:07 7 @ 8:16 8 @ 8:09 9 @ 8:10 10 @ 7:42	17.50	10.0	1:54:00
Jun 02 Mon
Jun 03 Tue
Jun 04 Wed	5.00	0:40:54	0:08:11	Morning run in Asics Piranha. Knee bothering me so paced carefully.  Saw Salvadore Bravo during run :) 1 @ 8:22 2 @ 8:18 3 @ 7:51 4 @ 8:14 5 @ 8:09
Jun 05 Thu	4.00	0:30:30	0:07:37	Morning: 50 x 1 set each arm: L/R Hip flexor high-knees w/10lbs Biceps Curls Evening: Treadmill Tempo run @ 24 hrs fitness Carson gym: 1 @ 8:00 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 7:30 1% incline 25 x 4 sets Abdominal core crunches @ 70 lbs 20 x 3 sets @ 60 Lbs Butterfly Chest mapulle
Jun 06 Fri
Jun 07 Sat
Jun 08 Sun	12.00	1:37:27	0:08:07	12 mile Bixby Knolls to Shorline loop:  Some sand/dirt/trail terrain, but mostly asphalt.  I ran non-stop and didn't have any water refills... I started too late in the morning so it was too hot in the later miles.  I ran in Asics Piranha SP3's. Hydration: 1 nuun tablet Electrolytes:  1 PowerGel @ mile 6 1 @ 8:25 2 @ 7:55 3 @ 7:55 4 @ 8:02 5 @ 8:01 6 @ 8:02 7 @ 8:06 8 @ 8:04 9 @ 8:00 10 @ 7:55 11 @ 8:29 12 @ 8:33	21.00	12.0	2:48:51
Jun 09 Mon
Jun 10 Tue
Jun 11 Wed
Jun 12 Thu	5.00	0:40:45	0:08:09	Morning neighborhood run wearing my asics piranha's: 1 @ 8:08 2 @ 8:10 3 @ 7:54 4 @ 8:12 5 @ 8:22 20 x 3 sets L/R Single-Leg Bridges 30 x 4 sets L/R ABductor leg raises
Jun 13 Fri	5.00	0:40:34	0:08:07	Morning neighborhood run wearing my asics piranha's: 1 @ 8:15 2 @ 8:18 3 @ 8:00 4 @ 8:06 5 @ 7:54 55 x 1 set each arm: L/R Hip flexor high-knees w/10lbs Biceps Curls
Jun 14 Sat	5.00	0:39:22	0:07:52	This is a beautiful running route; The homes are beautiful - I pass the house from "Ferris Bueller's Day Off", "Donnie Darko" and "American Pie 1 and 2", they're all on the same street :) The same run as yesterday felt easier, at a faster pace, today: 1 @ 8:03 2 @ 8:01 3 @ 7:44 4 @ 7:53 5 @ 7:41
Jun 15 Sun	13.00	1:44:44	0:08:03	13 mile Bixby Knolls to Shorline loop:  Some dirt/trail terrain, but mostly asphalt.  Stopped at the turjn-around to take a picture, then ran home.  Wore  my Asics Piranha SP3's: Hydration: 1 nuun tablet (In an UltraAspire hydration pack, on my back) Electrolytes:  2 PowerGels, 1 @ mile 6 & 9 1 @ 8:05 2 @ 7:56 3 @ 7:57 4 @ 8:00 5 @ 8:02 6 @ 8:12 (Stopped to take a picture @ 6.5 miles) 7 @ 8:09 8 @ 8:12 9 @ 8:04 10 @ 7:57 11 @ 7:57 12 @ 7:58 13 @ 8:17 (wood chip trail in the end slows you down)	28.00	13.0	3:45:25
Jun 16 Mon				50 x 2 sets each arm: L/R Hip flexor high-knees w/10lbs Biceps Curls
Jun 17 Tue
Jun 18 Wed	5.00	0:40:13	0:08:03	Neighborhood run in Asics Piranha: 1 @ 8:10 2 @ 8:16 3 @ 7:54 4 @ 8:03 5 @ 7:50
Jun 19 Thu				injured right knee - medial meinscus or lateral ligament pain
Jun 20 Fri				injured right knee - still sensitive, limited range 30 x 3 sets L/R ABductor leg raises 50 x 3 sets L/R ADductor leg raises 50 x 2 sets each arm Biceps Curls w/10lbs
Jun 21 Sat				injured right knee - much improved, but delicate
Jun 22 Sun				Carson gym recumbant bike: 13 miles in 49:00 minutes, level 10 20 x 3 reps @ 60 lbs Butterfly Chest mapulle 25 x 4 reps @ 70 Lbs abs crunch mapulle 25 mins sauna	5.00		0:40:13
Jun 23 Mon
Jun 24 Tue	2.00	0:15:41	0:07:50	Apartment treadmill run in Altra One's (testing right knee): 1 @ 8:00 3% incline 2 @ 7:41 3% incline
Jun 25 Wed
Jun 26 Thu	4.00	0:32:27	0:08:07	Neighborhood run in Altra One's (only a hint of my right knee sensitivity): 1 @ 8:07 2 @ 8:07 3 @ 8:12 4 @ 8:01
Jun 27 Fri	3.00	0:23:25	0:07:48	Apartment treadmill run (knee feels okay, cardio is not up to par): 1 @ 8:00 3% 2 @ 8:00 3% 3 @ 7:30 3%
Jun 28 Sat	4.00	0:30:30	0:07:37	Apartment treadmill Tempo run: 1 @ 8:00 3% 2 @ 7:30 3% 3 @ 7:30 3% 4 @ 7:30 3% Regular work day, then went to Sarah McLachlan concert w/Queanh, Francis & Tess.  Went to sleep after midnight, ugh.
Jun 29 Sun					13.00		1:42:03
Jun 30 Mon	8.00	1:06:58	0:08:22	Neighborhood run in Altra One's.  My lack of sleep made today's run feel much more difficult than it should have.  Easy pace was difficult to maintain. 1 @ 8:20 2 @ 8:25 3 @ 8:15 4 @ 8:27 5 @ 8:26 6 @ 8:23 7 @ 8:29 8 @ 8:15		8.0
Jul 01 Tue
Jul 02 Wed				30 x 4 sets L/R ABductor leg raises
Jul 03 Thu	5.00	0:40:55	0:08:11	Bixby Knolls neighborhood run in Altra One's 1 @ 8:26 2 @ 8:18 3 @ 7:56 4 @ 8:12 5 @ 8:04
Jul 04 Fri	4.00	0:32:06	0:08:01	Bixby Knolls neighborhood run in Altra One's 1 @ 8:16 2 @ 7:52 3 @ 8:18 4 @ 7:42 55 x 1 sets each arm: L/R Hip flexor high-knees w/10lbs Biceps Curls
Jul 05 Sat				1 hour TRX training Intro class with William & Queanh in San Pedro.  Good full body workout.
Jul 06 Sun	4.00	0:30:57	0:07:44	Neighborhood run using Mapmyrun.com phone app: 1 mi  @ 7:50 2 mi  @ 7:59 3 mi  @ 7:49 4 mi  @ 7:19	21.00		2:50:56
Jul 07 Mon	10.00	1:20:02	0:08:00	Neighborhood run using Mapmyrun.com phone app: 1 @ 8:19 2 @ 7:56 3 @ 7:50 4 @ 8:12 5 @ 7:47 6 @ 8:02 7 @ 8:10 8 @ 8:06 9 @ 8:06 10 @ 7:34		10.0
Jul 08 Tue
Jul 09 Wed	4.00	0:30:30	0:07:37	Apartment treadmill Tempo run: 1 @ 8:00 3% 2 @ 7:30 3% 3 @ 7:30 3% 4 @ 7:30 3% 20 x 3 sets L/R Side Plank lifts 1 x 2 min Plank
Jul 10 Thu
Jul 11 Fri	4.00	0:30:22	0:07:35	Mandalay Bay gym treadmill Tempo run in Altra Samson's: 1600m @ 8:00 2% incline 1600m @ 7:30 1% incline 1600m @ 7:30 1% incline 1200m @ 7:30 1% incline, 0400m @ 6:58 1% incline 20 x 1 sets L/R Side Plank lifts w/oblique crunch in-between
Jul 12 Sat				Short hike and Zip-lining in Vegas with Sanna, Tisha, John, Queanh & David
Jul 13 Sun	3.00	0:23:15	0:07:45	Apartment treadmill Progression run in Altra Samson's: 1600m @ 8:00 3% incline 1600m @ 8:00 3% incline 1200m @ 7:19 3% incline 0400m @ 6:58 3% incline	21.00		2:44:09
Jul 14 Mon	4.00	0:29:47	0:07:27	24 hrs fitness gym treadmill Progression run in Altra Samson's: 1 @ 8:00 2% 2 @ 7:30 1% 3 @ 7:19 1% 4 @ 6:58 1% 20 x 2 sets L/R TRX Side Plank crunches 25 x 4 sets @ 70 Lbs Abdominal crunch mapulle 15 x 2 sets Chest/Triceps @ 55 Lbs 10 mins Sauna
Jul 15 Tue
Jul 16 Wed	3.00	0:22:39	0:07:33	Apartment treadmill Progression run in Altra Samson's: 1600m @ 8:00 3% incline 1600m @ 7:30 3% incline 0800m @ 7:19 3% incline, 0800m @ 6:58 3% incline
Jul 17 Thu	5.00	0:39:16	0:07:51	Neighborhood run in Altra One's: 1 mi  08:02 2 mi  07:55 3 mi  08:04 4 mi  07:45 5 mi  07:30
Jul 18 Fri				20 x 3 sets L/R Single-Leg Bridges 40 x 3 sets L/R ABductor straight leg raises 50 x 1 set each arm: L/R Hip flexor high-knees w/10lbs Biceps Curls 50 x 1 set push-ups
Jul 19 Sat				plank & side planks 1 min x 3 sets (9 minutes) 50 x 1 set each arm: L/R Hip flexor high-knees w/10lbs Biceps Curls 50 x 1 set push-ups
Jul 20 Sun	13.10	1:47:01	0:08:10	Exploring new running routes; 13.1 Mile run San Gabriel River Bed.  I got lost and ran more then I planned to. There were many street lights: 1 @ 7:54 2 @ 8:01 3 @ 8:10 4 @ 8:14 5 @ 8:19 6 @ 8:30 7 @ 8:25 8 @ 8:15 9 @ 8:41 10 @ 8:31 11 @ 8:26 12 @ 7:45 13 @ 7:48	25.10	13.1	3:18:43
Jul 21 Mon				7 Miles Recumbant Bike Level 10 @ 25:20 mins (3:37 min/mile) 15 x 3 sets @ 60 Lbs Chest 25 x 4 sets @ 70 Lbs Abdominal crunch mapulle
Jul 22 Tue
Jul 23 Wed	4.00	0:31:15	0:07:49	Neighborhood run in Altra One's: 1 @ 7:43 2 @ 7:52 3 @ 7:46 4 @ 7:54
Jul 24 Thu	4.00	0:31:33	0:07:53	Neighborhood run in Altra One's: 1 @ 7:56 2 @ 8:00 3 @ 7:58 4 @ 7:40 plank & side planks 1 min x 3 sets (9 minutes)
Jul 25 Fri	4.00	0:32:28	0:08:07	Neighborhood run in Altra One's: 1 @ 8:05 2 @ 8:19 3 @ 8:15 4 @ 7:50 40 x 2 sets L/R ABductor straight leg raises
Jul 26 Sat				50 x 4 sest each arm Biceps Curls 60 x 1 set push-ups
Jul 27 Sun	5.50	0:42:49	0:07:47	Morning 24hr treadmill Interval run all @ 1% incline wore Altra Samson's: 400m warm up walk. 1600m @ 8:00 pace 2% incline warmup mile 800m @ 7:30 pace (8.0 mph) w/400m recovery @ 9:13 pace 800m @ 6:58 pace (8.6 mph) w/400m recovery @ 9:13 pace 800m @ 6:58 pace (8.6 mph) w/400m recovery @ 9:13 pace 800m @ 6:58 pace (8.6 mph) w/400m recovery @ 9:13 pace 800m @ 6:58 pace (8.6 mph) w/400m recovery @ 9:13 pace 800m @ 6:40 pace (9.0 mph) w/400m recovery @ 9:13 pace 400m @ 9:13 pace 400m cool down walk. TRX oblique tucks 20 x 3 sets, 10 x 1 set Jack-knifes 20 x 3 sets @ 60 Lbs Butterfly Chest mapulle Wow you did alot today! Way to go!! :)	17.50		2:18:05
Jul 28 Mon				REST DAY
Jul 29 Tue	4.00	0:31:16	0:07:49	Neighborhood run in Altra One's (pre run  meal = toast) 1 @ 7:52 2 @ 7:53 3 @ 7:52 4 @ 7:40
Jul 30 Wed	4.00	0:31:41	0:07:55	Neighborhood run in Altra One's (no pre run meal, just vitamins): 1 @ 7:54 2 @ 8:03 3 @ 7:58 4 @ 7:46 60 x 1 set each arm Biceps Curls @ 10 Lbs 1 minute x 3 sets L/R side planks (6 mins)
Jul 31 Thu	4.00	0:32:06	0:08:01	Neighborhood run in Altra One's, feeling lethargic today (no pre run meal): 1 @ 8:11 2 @ 8:00 3 @ 8:10 4 @ 7:45 60 x 1 set each arm Biceps Curls @ 10 Lbs
Aug 01 Fri				20 x 4 sets L/R Single-Leg Bridges 40 x 4 sets L/R Abductor straight leg raises 60 x 1 set each arm Biceps Curls @ 10 Lbs
Aug 02 Sat				20 x 4 sets L/R Single-Leg Bridges 40 x 4 sets L/R Abductor straight leg raises 60 x 1 set each arm Biceps Curls @ 10 Lbs 60 x 1 set Push-Ups
Aug 03 Sun	13.10	1:45:26	0:08:03	Enjoyed this morning's training run through some of the LBM course. There was a half marathon race going on as well as spartan race training, which made the run more fun. I was thankful for the cloud cover but it was very humid this morning. Hydration: 1 nuun tablet (two halves during run) Electrolytes:  1 !SCap before run, 2 PowerGels, 1 @ mile 6 & 9 1 @ 7:54 2 @ 9:01 3 @ 7:49 4 @ 7:58 5 @ 8:02 6 @ 8:17 7 @ 7:56 8 @ 8:04 9 @ 8:10 10 @ 8:03 11 @ 7:51 12 @ 8:02 13 @ 7:38, last 0.10 @ 7:06 pace	25.10	13.1	3:20:29
Aug 04 Mon				60 x 1 set each arm Biceps Curls @ 10 Lbs 10 x 2 sets pull-ups
Aug 05 Tue	4.00	0:31:38	0:07:55	Neighborhood run in Altra One's (no pre run meal, just vitamins): 1 @ 7:55 2 @ 8:01 3 @ 7:54 4 @ 7:48 (long hill in the end)
Aug 06 Wed	3.00	0:23:30	0:07:50	Garmin died during run, so guessed time/distance (I know I went further) 10 x 2 sets pull-ups
Aug 07 Thu	4.00	0:32:15	0:08:04	Neighborhood run in Altra One's (no pre run meal, just vitamins n Juice): 1 @ 8:06 2 @ 8:14 3 @ 8:05 4 @ 7:51
Aug 08 Fri				20 x 3 sets L/R Single-Leg Bridges 40 x 3 sets L/R Abductor straight leg raises 65 x 1 set each arm Biceps Curls @ 10 Lbs 10 x 2 set pull-Ups
Aug 09 Sat				1 min x 3 sets plank & side planks (9 minutes) 20 x 4 sets L/R Single-Leg Bridges 40 x 3 sets L/R Abductor straight leg raises 10 x 2 set pull-Ups 65 x 1 set each arm Biceps Curls @ 10 Lbs w/high-knee
Aug 10 Sun	14.00	1:53:52	0:08:08	14 mile run Shorline Village - Naples loop: Hydration: 1 nuun tablet (two halves during run) Electrolytes:  1 !SCap before run, 1 PowerGel @ mile 7 1 @ 8:06 2 @ 7:54 3 @ 7:56 4 @ 8:13 5 @ 8:02 6 @ 8:13 7 @ 8:24 8 @ 8:20 9 @ 8:24 10 @ 8:14 11 @ 8:06 12 @ 8:03 13 @ 8:04 14 @ 7:54	25.00	14.0	3:21:15
Aug 11 Mon				1 min x 5 sets side planks (10 minutes) 10 x 2 set pull-Ups 70 x 1 set & 80 x 1 set each arm Biceps Curls @ 10 Lbs
Aug 12 Tue	4.02	0:31:57	0:07:57	Neighborhood run in Altra One's (no pre run meal, just vitamins/juice): 1 @ 8:07 2 @ 8:00 3 @ 7:56 4 @ 7:46
Aug 13 Wed	5.00	0:40:04	0:08:01	Neighborhood run in Altra One's: 1 @ 7:53 2 @ 8:11 3 @ 7:49 4 @ 8:19 5 @ 7:51
Aug 14 Thu	4.00	0:31:41	0:07:55	Neighborhood run in Altra One's: 1 @ 8:04 2 @ 8:07 3 @ 7:53 4 @ 7:37 10 x 2 set pull-Ups 80 x 1 set each arm Biceps Curls @ 10 Lbs
Aug 15 Fri				20 x 4 sets L/R Single-Leg Bridges 40 x 3 sets L/R ABductor straight leg raises
Aug 16 Sat				10 x 3 set pull-Ups 140 (70 each arm) Biceps Curls @ 10 Lbs w/high-knee
Aug 17 Sun	14.00	1:55:27	0:08:15	The beach was full of triathletes so I ran the first warm-up mile in the sand so I wouldn't obstruct the race course. Hydration: 1.5 nuun tablets (1 half @ start and one around mile 8) Electrolytes:  1 !SCap before run, 2 PowerGels, 1 @ mile 5 & 9 1 @ 10:10 (ran in the sand) 2 @ 8:04 3 @ 8:03 4 @ 8:01 5 @ 8:01 6 @ 8:15 7 @ 8:05 8 @ 8:06 9 @ 7:57 10 @ 8:56 (stopped to use the beach shower on my head) 11 @ 8:18 12 @ 7:55 13 @ 7:57 14 @ 7:41	27.02	14.0	3:39:09
Aug 18 Mon
Aug 19 Tue	4.00	0:31:52	0:07:58	Neighborhood run in Altra One's: 1 @ 7:55 2 @ 8:03 3 @ 8:03 4 @ 7:50
Aug 20 Wed	4.00	0:31:24	0:07:51	Neighborhood run in New Balance NRC5000's: 1 @ 7:49 2 @ 7:56 3 @ 7:47 4 @ 7:54 10 x 4 sets pull-ups
Aug 21 Thu	4.00	0:31:14	0:07:48	Neighborhood run in New Balance NRC5000's: 1 @ 7:56 2 @ 7:53 3 @ 7:45 4 @ 7:39
Aug 22 Fri				100 seconds x 2 sets side planks 10 x 3 set pull-Ups
Aug 23 Sat	4.00	0:31:17	0:07:49	Neighborhood run in New Balance NRC5000's: 1 @ 7:58 2 @ 7:49 3 @ 7:50 4 @ 7:41 150 (75 each arm) Biceps Curls @ 10 Lbs w/high-knee
Aug 24 Sun	16.00	2:08:53	0:08:03	Hermosa to  Redondo to Dockweiler and back Hermosa Beach loop.  I really miss this running route since moving to Long Beach, CA.  Picked up pace in the last mile, as usual.  Tough run, but felt strong, my legs feel fine after. Hydration: 2 nuun tablets (1 @ start and one refill around mile 8) Electrolytes:  2 PowerGels, 1 @ mile 6 & 10 1 @ 7:56     2 @ 8:00 3 @ 7:53     4 @ 8:00 5 @ 8:01     6 @ 8:00 7 @ 8:01     8 @ 8:02 9 @ 8:11     10 @ 8:38 11 @ 8:11    12 @ 8:08 13 @ 8:24    14 @ 7:55 15 @ 8:05    16 @ 7:29 Post run rehydration immediately after run, while icing knees in my car: · Blueberry/Blackberry/Raspberry/Bananna smoothie · A full protein shake and half a protein bar.	32.00	16.0	4:14:40
Aug 25 Mon				20 x 4 sets L/R Single-Leg Bridges 40 x 3 sets L/R ABductor straight leg raises
Aug 26 Tue	4.00	0:30:44	0:07:41	Neighborhood run in New Balance NRC5000's: 1 @ 7:56 2 @ 7:41 3 @ 7:31 4 @ 7:37
Aug 27 Wed	4.00	0:30:55	0:07:44	Neighborhood run in Altra Samson's: 1 @ 7:42 2 @ 7:48 3 @ 7:47 4 @ 7:37 10 x 3 sets pull-ups
Aug 28 Thu	4.00	0:31:08	0:07:47	Neighborhood run in NRC5000's: 1 @ 8:02 2 @ 7:48 3 @ 7:38 4 @ 7:41
Aug 29 Fri				20 x 4 sets L/R Single-Leg Bridges 40 x 3 sets L/R Abductor straight leg raises 80 x 1 set each arm Biceps Curls @ 10 Lbs w/high knees (hip flexors) 2 min x 1 set Planks & L/R Side Planks (6 mins)
Aug 30 Sat	5.00	0:37:16	0:07:27	24-hr fitness Carson - Treadmill TEMPO run in in Altra Samson's: 1 @ 8:02 2% incline 2 @ 7:19 1% incline 3 @ 7:19 1% incline 4 @ 7:19 1% incline 5 @ 7:19 1% incline 3 x 25, 1 x 30 Abdominal core crunches @ 70 lbs
Aug 31 Sun				10 x 3 sets pull-ups	17.00		2:10:03
Sep 01 Mon	5.30	0:45:59	0:08:41	Conquer the Bridge VI - Ran/walked with Dad, Queanh, Tisha and John. I walked first half mile with Dad (we had to find his bib at the tent), then ran the rest, but stopped take photos during race. My Right shoe insert out 3 times (slipped up to my achilles area) so I had to remove my shoe 3 times during the race to fix it.
Sep 02 Tue	4.00	0:31:03	0:07:46	Neighborhood run in my New Balance shoes: 1 @ 7:58 2 @ 7:51 3 @ 7:41 4 @ 7:35
Sep 03 Wed				20 x 3 sets L/R Single-Leg Bridges 10 x 3 sets pull-ups 80 x 1 set each arm Biceps Curls @ 10 Lbs w/high knees (hip flexors) 2 min x 1 set Planks & L/R Side Planks (6 mins)
Sep 04 Thu	4.00	0:31:33	0:07:53	Neighborhood run in my New Balance shoes: 1 @ 8:21 2 @ 7:45 3 @ 7:55 4 @ 7:34 40 x 3 sets L/R Abductor straight leg raises
Sep 05 Fri				10 x 3 sets pull-ups 80 x 1 set each arm Biceps Curls @ 10 Lbs w/high knees (hip flexors)
Sep 06 Sat				6 minute Plank
Sep 07 Sun	18.00	2:24:44	0:08:02	Hot 18mi run, Hermosa to Marina Del Rey loop, always a beautiful route :)  I ran in my New Balance NRC5000 racing flats. Hydration: 2 nuun tablets (1 @ start and one refill around mile 11) Electrolytes:  3 PowerGels, 1 @ mile 5, 9, 14 1 @ 8:01     10 @ 8:12 2 @ 8:01     11 @ 8:41 (water refill) 3 @ 7:49     12 @ 8:08 4 @ 8:04     13 @ 7:55 5 @ 7:57     14 @ 7:54 6 @ 8:06     15 @ 7:59 7 @ 8:00     16 @ 7:50 8 @ 7:54     17 @ 8:21 9 @ 8:07     18 @ 7:45	31.30	18.0	4:13:19
Sep 08 Mon
Sep 09 Tue	4.00	0:31:00	0:07:45	Neighborhood run in my Altra Samson's: 1 @ 7:52 2 @ 7:51 3 @ 7:40 4 @ 7:38 100 x 1 sets L/R Biceps Curls @ 10 Lbs w/high knees
Sep 10 Wed	4.00	0:30:40	0:07:40	Neighborhood run in my Altra Samson's: 1 @ 7:58 2 @ 7:51 3 @ 7:35 4 @ 7:16 10 x 3 sets pull-ups
Sep 11 Thu	4.00	0:30:24	0:07:36	Neighborhood run in my Altra Samson's: 1 @ 7:46 2 @ 7:39 3 @ 7:42 4 @ 7:17
Sep 12 Fri				20 x 3 sets L/R Single-Leg Bridges 40 x 4 sets L/R Abductor straight leg raises 80 x 1 set each arm Biceps Curls @ 10 Lbs w/high knees (hip flexors) 2 min x 2 set Planks & L/R Side Planks (12 mins)
Sep 13 Sat				10 x 4 sets pull-ups 3:30 plank with Queanh, good job honey! :)
Sep 14 Sun	20.00	2:45:20	0:08:16	Started around 7:50am, it was too hot, too early.  I slept a little over 5 hours and felt a tired during this morning's run.  The heat made it more difficult to maintain pace as well.  Still feels great to be out there.   I ran in my New Balance NRC5000 racing flats. Hydration: 3 nuun tablets (1 @ start, mile 8, 15) Electrolytes:  5 PowerGels, 1 @ mile 5, 9, 12, 15, 17 1 @ 8:09     11 @ 8:05 2 @ 8:07     12 @ 9:06 3 @ 7:54     13 @ 8:17 4 @ 7:56     14 @ 8:01 5 @ 7:52     15 @ 8:16 6 @ 7:56     16 @ 8:51 7 @ 8:01     17 @ 9:01 8 @ 8:03     18 @ 8:46 9 @ 8:08     19 @ 8:49 10 @ 7:52    20 @ 8:08	32.00	20.0	4:17:24
Sep 15 Mon
Sep 16 Tue	4.00	0:31:04	0:07:46	Neighborhood run in my New Balance NRC5000's, feeling fatigued, legs are heavy and breathing a little labored: 1 @ 7:43 2 @ 7:45 3 @ 7:48 4 @ 7:46 101 x 1 sets L/R Biceps Curls @ 10 Lbs w/high knees
Sep 17 Wed				40 x 3 sets L/R Abductor straight leg raises
Sep 18 Thu	4.00	0:32:04	0:08:01	Neighborhood run in my New Balance NRC5000's: 1 @ 8:30 2 @ 8:02 3 @ 7:52 4 @ 7:41 10 x 2 sets pull-ups
Sep 19 Fri
Sep 20 Sat	4.00	0:30:59	0:07:45	Neighborhood run in my Altra Samson's: 1 @ 7:51 2 @ 7:50 3 @ 7:49 4 @ 7:29
Sep 21 Sun	4.00	0:29:57	0:07:29	Treadmill Tempo run at 24hr fitness in Carson.  Ran in Altra Samson's: 1 @ 8:00 2% incline 2 @ 7:19 1% incline 3 @ 7:19 1% incline 4 @ 7:19 1% incline 10 x 3 sets pull-ups 25 x 3 sets & 30 x 1 set @ 70 Lbs Abdominal crunch mapulle. 17 mins in Sauna	16.00		2:04:04
Sep 22 Mon				sick - mild cold symptoms 20 Miles in 1hr 10mins Recumbent bike in apt gym while doing laundry. (Lvl 10 resistance, ave 17mph)
Sep 23 Tue				sick - mild cold symptoms
Sep 24 Wed				sick - mild cold symptoms 20 x 3 sets L/R Single-Leg Bridges 40 x 4 sets L/R Abductor straight leg raises
Sep 25 Thu	4.00	0:30:30	0:07:37	sick - mild cold symptoms, but much better. Neighborhood run (streets only) in my Altra Samson's ,lungs felt a little sluggish, recovering from cold symptoms: 1 @ 7:42 2 @ 7:45 3 @ 7:28 4 @ 7:35
Sep 26 Fri	4.00	0:30:54	0:07:44	Neighborhood run (streets & trail terrain w/mild hills) in my Altra Samson's, lungs feel better today: 1 @ 7:40 2 @ 7:51 3 @ 7:47 4 @ 7:36
Sep 27 Sat				10 x 3 sets pull-ups 110 x 1 set each arm Biceps Curls @ 10 Lbs w/high knees (hip flexors)
Sep 28 Sun	16.00	2:09:10	0:08:04	With this cooler weather, 16 mi felt surprisingly easy today.  I stopped at mile 9 and 13 to chat with a couple people while refilling my water bottle, but didn't stop my Garmin. I felt like I could've comfortably gone a a couple more miles, but I'm being safe :) Beautiful weather this morning, even though I started very late.  I ran in New Balance NRC5000's. Hydration: 3 nuun tablets (1 @ start, mile 9, 12) Electrolytes:  3 PowerGels, 1 @ mile 5, 9, 12) 1 @ 7:50     9 @ 8:52 2 @ 8:02     10 @ 8:17 3 @ 7:45     11 @ 8:06 4 @ 7:54     12 @ 7:59 5 @ 7:54     13 @ 8:56 6 @ 7:56     14 @ 8:26 7 @ 7:59     15 @ 7:34 8 @ 8:34     16 @ 7:08	24.00	16.0	3:10:34
Sep 29 Mon
Sep 30 Tue	3.10	0:22:49	0:07:22	Morning 5K apartment treadmill run in my Altra Samson's: 1 @ 8:00 3% incline 2 @ 7:30 3% incline 3.1 @ 7:19 3% incline
Oct 01 Wed	4.00	30:31.7	0:07:38	Neighborhood run (streets & trail terrain w/mild hills) in my Altra Samson's: 1 @ 7:44 2 @ 7:37 3 @ 7:41 4 @ 7:29 10 x 1 set pull-ups Evening: 2 min x 1 sets Planks & Side Planks
Oct 02 Thu	3.10	0:24:07	0:07:47	Neighborhood run in my Altra Samson's, tried a different route this time: 1 @ 8:02 2 @ 7:42 3 @ 7:39, last 0.10 @ 7:16 pace 10 x 3 sets pull-ups
Oct 03 Fri
Oct 04 Sat				110 x 1 set each arm Biceps Curls @ 10 Lbs w/high knees (hip flexors)
Oct 05 Sun	14.02	1:51:36	0:07:58	14 mile Hermosa to Playa Del Rey loop.  Taper week before the LBM.  I was itpull to do 20, but but I know better.  Started at around 6:40am, a little later then I wanted but it was early enough to beat the heat :)  I ran in my New Balance NRC5000 racing flats. Hydration: 2 nuun tablets (1 @ start, mile 8.5) Electrolytes:  2 PowerGels, 1 @ mile 5, 9) 1 @ 7:57     8 @ 8:01 2 @ 7:57     9 @ 8:12 3 @ 7:47     10 @ 7:58 4 @ 8:05     11 @ 8:06 5 @ 7:54     12 @ 7:52 6 @ 8:04     13 @ 7:56 7 @ 8:03     14 @ 7:31	24.22	14.0	3:09:03
Oct 06 Mon
Oct 07 Tue	4.00	0:30:56	0:07:44	Neighborhood run in my Nea Balance NRC5000: 1 @ 7:46 2 @ 7:45 3 @ 7:49 4 @ 7:36 100 x 1 set each arm Biceps Curls @ 10 Lbs w/high knees (hip flexors)
Oct 08 Wed	4.00	0:31:20	0:07:50	Neighborhood run in my Nea Balance NRC5000: 1st @ 7:47, then watch battery died. Guesstimated time. 20 x 4 sets L/R Single-Leg Bridges 40 x 4 sets L/R Abductor straight leg raises
Oct 09 Thu	3.00	0:23:06	0:07:42	Neighborhood run in my Nea Balance NRC5000: 1 @ 7:48 2 @ 7:46 3 @ 7:32 10 x 3 set pull-ups
Oct 10 Fri
Oct 11 Sat
Oct 12 Sun	26.23	3:31:23	0:08:04	30th Long Beach Marathon: I went into this race, very under-trained.  My left calf cramped during mile 25 but I was able to stretch it out for about 10 seconds and run with it to the finish.  Pain is my friend - have you ever ran with a cramped calf?  It's no daisy, but hell, I've been through far worse pain.  It was worth it ;) Hydration: 5 nuun tablets (1 @ start, mile 5, 9, 12, 15, 18) Electrolytes:  7 PowerGels, 1 @ mile 5, 9, 12, 15, 18, 21, 23) 1 @ 8:02     14 @ 7:49 2 @ 7:55     15 @ 7:55 3 @ 7:41     16 @ 7:43 4 @ 7:56     17 @ 7:58 5 @ 7:47     18 @ 8:21 6 @ 7:57     19 @ 7:55 7 @ 8:07     20 @ 8:15 8 @ 7:56     21 @ 8:05 9  @ 8:00    22 @ 8:27 10 @ 7:57    23 @ 8:35 11 @ 7:53    24 @ 8:38 12 @ 7:50    25 @ 8:51 13 @ 7:59    26 @ 8:08, last 0.23 miles @ 7:38 pace First 13 miles:  1:43:00 Second 13 miles:  1:46:40	37.23	26.2	4:56:45
Oct 13 Mon
Oct 14 Tue
Oct 15 Wed
Oct 16 Thu	3.10	0:24:15	0:07:49	Morning 5K apartment treadmill run in my Altra Samson's: 1 @ 8:00 3% incline 2 @ 8:00 3% incline 3.1 @ 7:30 3% incline 10 x 3 sets pull-ups
Oct 17 Fri				100 x 1 set each arm Biceps Curls @ 10 Lbs w/high knees (hip flexors)
Oct 18 Sat
Oct 19 Sun	3.50			Day after "Bachelor party".  I ran 1.25 miles to gym and did 1 mile @ 7:30 2% incline on treadmill, then ran 1.25 miles back to hotel  In Altra Adam's. 2 min x 2 sets Planks 2 min x 1 set  Side Planks	6.60		0:24:15
Oct 20 Mon				100 x 1 set each arm Biceps Curls @ 10 Lbs w/high knees (hip flexors) 20 x 4 sets L/R Single-Leg Bridges 40 x 3 sets L/R Abductor straight leg raises
Oct 21 Tue	4.00	0:30:33	0:07:38	Neighborhood run in Altra Samson's: 1 @ 7:36 2 @ 7:52 3 @ 7:39 4 @ 7:26
Oct 22 Wed	4.00	0:30:51	0:07:43	Neighborhood run in Altra Samson's: 1 @ 7:54 2 @ 7:52 3 @ 7:37 4 @ 7:30
Oct 23 Thu				110 x 1 set each arm Biceps Curls @ 10 Lbs w/high knees (hip flexors) 10 x 3 sets pull-ups
Oct 24 Fri	4.00	0:32:00	0:08:00	Neighborhood run in New Balance NRC5000's, chilly out, hard to warmup: 1 @ 7:58 2 @ 8:02 3 @ 8:21 4 @ 7:38
Oct 25 Sat	4.00	0:31:08	0:07:47	Neighborhood run in New Balance NRC5000's: 1 @ 7:57 2 @ 7:48 3 @ 7:48 4 @ 7:36
Oct 26 Sun	10.00	1:19:25	0:07:57	First long run since the LBM, only 1 Nuun tablet for hydration.  I ran in my New Balance racing flats. 1 @ 7:51 2 @ 7:46 3 @ 7:56 4 @ 7:55 5 @ 7:54 6 @ 7:54 7 @ 7:54 8 @ 7:53 9 @ 8:06 10 @ 8:15	26.00	10.0	3:23:57
Oct 27 Mon				110 x 1 set each arm Biceps Curls @ 10 Lbs w/high knees (hip flexors) 40 pull-ups (10 x 4 sets) 4:30 minute Plank
Oct 28 Tue				50 x 2 sets Squats 20 x 4 sets L/R Single-Leg Bridges 30 x 3 sets L/R Abductor straight leg raises 10  x 1 set Pull-ups
Oct 29 Wed	4.00	0:31:07	0:07:47	First run in my Asics NoosaFast 2's: 1 @ 7:42 2 @ 7:52 3 @ 7:40 4 @ 7:53 (Nice hill here) 10  x 1 set Pull-ups
Oct 30 Thu	4.00	0:31:37	0:07:54	Neighborhood run in my Asics NoosaFast 2's: 1 @ 8:06 2 @ 7:59 3 @ 7:51 4 @ 7:41 12  x 2 set Pull-ups
Oct 31 Fri	4.00	0:29:56	0:07:29	Neighborhood run in my Asics NoosaFast 2's: 1 @ 7:41 2 @ 7:29 3 @ 7:29 4 @ 7:18 12  x 2 set Pull-ups
Nov 01 Sat				50 x 2 sets Squats 20 x 6 sets L/R Single-Leg Bridges 40 x 3 sets L/R Abductor straight leg raises 110 x 1 set each arm Biceps Curls @ 10 Lbs w/high knees (hip flexors)
Nov 02 Sun	4.00	0:30:26	0:07:37	Neighborhood run in my Asics NoosaFast 2's: 1 @ 7:10 2 @ 8:02 3 @ 7:37 4 @ 7:38 36 Pull-Ups (12  x 3 sets)	16.00		2:03:06
Nov 03 Mon	4.15	0:31:21	0:07:33	Neighborhood run in my Asics NoosaFast 2's: 1 @ 7:38 2 @ 7:38 3 @ 7:28 4 @ 7:31, last 0.15 miles @ 7:15 pace
Nov 04 Tue				50 x 3 sets Squats 20 x 7 sets L/R Single-Leg Bridges 40 x 3 sets L/R Abductor straight leg raises 110 x 1 set each arm Biceps Curls @ 10 Lbs
Nov 05 Wed	4.00	0:30:42	0:07:40	Neighborhood run in my Asics NoosaFast 2's: 1 @ 7:49 2 @ 7:39 3 @ 7:51 4 @ 7:23 12  x 3 sets Pull-ups
Nov 06 Thu	5.00	0:38:56	0:07:47	Neighborhood run in my Asics NoosaFast 2's: 1 @ 7:48 2 @ 7:53 3 @ 7:39 4 @ 7:49 5 @ 7:49
Nov 07 Fri
Nov 08 Sat	3.00	0:22:33	0:07:31	Started WEDDING DAY w/a Neighborhood run in my Asics NoosaFast 2's: 1 @ 7:25 2 @ 7:36 3 @ 7:32
Nov 09 Sun				2.5 hrs sleep, feeling like I'm getting a cold	16.15		2:03:32
Nov 10 Mon				sick day - slight head cold
Nov 11 Tue				sick day - to Palm Springs with Qcuddles
Nov 12 Wed	3.00	0:23:00	0:07:40	sick day - Still feeling head cold - lungs are okay.  Treadmilll @ Renaissance in Palm Springs: 1 @ 8:30 2 @ 7:30 3 @ 7:30
Nov 13 Thu				sick day - Still feeling head cold 40 x 3 sets L/R Abductor straight leg raises 50 squats
Nov 14 Fri				sick day - back from Palm Springs. Queanh won over $1100 but I lost a lot.
Nov 15 Sat	4.00	0:31:39	0:07:55	sick day - Still feeling head cold - lungs are okay: 1 @ 7:55 2 @ 8:03 3 @ 7:59 4 @ 7:43 10 x 3 sets pull-ups
Nov 16 Sun				sick day - rest	7.00		0:54:39
Nov 17 Mon	3.00	0:23:13	0:07:44
Nov 18 Tue				sick day - 50 squats
Nov 19 Wed	4.00	0:32:00	0:08:00	sick day - much improved, lungs are okay, still little phlem in throat Garmin satellite service down, so guessed time.
Nov 20 Thu				50  x 2 sets squats
Nov 21 Fri	3.10	0:23:04	0:07:26	Morning 5K on apartment treadmill in Altra Samson's: 1 @ 8:00 2% incline 2 @ 7:30 2% incline 3 @ 6:58 2% incline, last 0.10 @ 6:00 pace  2% incline
Nov 22 Sat	4.00	0:31:51	0:07:58	Neighborhood run in Altra Samson's: 1 @ 8:00 2 @ 8:13 3 @ 7:52 4 @ 7:45 50 x 1 set ea arm Biceps curls 50 x 1 set Squats
Nov 23 Sun	10.00	1:19:00	0:07:54	Neighborhood run in Altra Samson's: 1 @ 7:46 2 @ 7:26 3 @ 7:40 4 @ 7:35 5 @ 7:37 6 @ 7:59 7 @ 8:03 8 @ 8:18 9 @ 8:25 10 @ 8:13	24.10	10.0	3:09:07
Nov 24 Mon				70 x 2 sets ea arm Biceps Curls
Nov 25 Tue	4.00	0:29:58	0:07:30	Apartment treadmill in Altra Samson's: 1 @ 8:00 2% incline 2 @ 7:30 2% incline 3 @ 7:30 2% incline 4 @ 6:58 2% incline 10 x 3 sets pull-ups
Nov 26 Wed	4.00	0:30:19	0:07:35	Apartment treadmill progression run in Altra Samson's: 1600m @ 8:00 2% incline 1200m @ 7:47 2% incline 2000m @ 7:35 2% incline 0800m @ 7:19 2% incline 0800m @ 6:40 2% incline 10 x 4 sets pull-ups
Nov 27 Thu	3.00	0:30:00	0:10:00	Torrance Turky Trot - fun run, walked with Queanh & William in the beginning.  Great brunch by Sondra Loftin at Jen's afterward :)
Nov 28 Fri				50 x 2 sets Squats 20 x 3 sets L/R Single-Leg Bridges 40 x 4 sets L/R Abductor straight leg raises 4 Minute plank
Nov 29 Sat	3.00	0:23:02	0:07:41	Apartment treadmill progression run in Vibram Bikila's: 1 @ 8:00 2% incline 2 @ 7:30 2% incline 3 @ 6:58 2% incline, last 0.10 @ 5:42 pace
Nov 30 Sun					14.00		1:53:19
Dec 01 Mon	4.00	0:30:25	0:07:36	Apartment treadmill progression run in Vibram Bikila's: 1 @ 8:00 2% incline 2 @ 7:47 2% incline 3 @ 7:30 2% incline 800m @ 7:19 2% incline 800m @ 6:58 2% incline 10 x 4 sets pull-ups
Dec 02 Tue	4.00	0:31:04	0:07:46	Run in the rain wearing my Vibram Bikila', felt awesome, but my skin allergies were triggered, neck/face/scalp.  Good run though: 1 @ 7:27 2 @ 7:49 3 @ 8:02 4 @ 7:46
Dec 03 Wed				50 x 3 sets Squats 20 x 3 sets L/R Single-Leg Bridges 40 x 3 sets L/R Abductor straight leg raises 10 x 3 sets pull-ups
Dec 04 Thu	4.00	0:29:47	0:07:27	Apartment treadmill progression run in Vibram Bikila's: 1 @ 8:00 2% incline 2 @ 7:30 2% incline 3 @ 7:19 2% incline 4 @ 6:58 2% incline 25 x 1 sets pull-ups
Dec 05 Fri	4.00	0:30:14	0:07:34	Apartment treadmill  run in Vibram Bikila's: 1 @ 8:00 2% incline 2 @ 7:30 2% incline 3 @ 7:30 2% incline 800m @ 6:58 2% incline 800m @ 7:30 2% incline
Dec 06 Sat
Dec 07 Sun	10.00	1:22:13	0:08:13	Neighborhood run in Asics NoosaFast 2, low Garmin watch battery, guesstimated last mile.  I think all the Saki & Wine last night, plus very bad sleep slowed me down a lot this morning: 1 @ 10:02 2 @ 7:52 3 @ 7:49 4 @ 7:56 5 @ 7:59 6 @ 8:12 7 @ 8:04 8 @ 8:10 9 @ 8:04 10 @ 8:05	26.00	10.0	3:23:43
Dec 08 Mon				50 x 4 sets each arm Biceps Curls
Dec 09 Tue	4.00	0:30:36	0:07:39	Apartment treadmill  run in Vibram Bikila's: 1 @ 8:00 2% incline 2 @ 7:47 2% incline 3 @ 7:30 2% incline 4 @ 7:19 2% incline
Dec 10 Wed
Dec 11 Thu	4.00	0:29:56	0:07:29	800m x 4 intervals on apartment treadmill in Vibram Bikila's: 1600m @ 8:00 2% incline 0800m @ 6:58 2% incline w/400m @ 8:00 recovery 0800m @ 6:58 2% incline w/400m @ 8:00 recovery 0800m @ 6:58 2% incline w/400m @ 8:00 recovery 0800m @ 6:58 2% incline w/400m @ 8:00 recovery 15 x 2 sets pull-ups
Dec 12 Fri
Dec 13 Sat
Dec 14 Sun	4.00	0:29:33	0:07:23	Apartment treadmill progression run in my Altra Samson's: 1 @ 8:00 2% incline 2 @ 7:30 2% incline 3 @ 7:19 2% incline 1200m @ 6:58 2% incline 0400m @ 6:00 2% incline 10 x 4 sets pull-ups	12.00		1:30:05
Dec 15 Mon	4.00	0:30:36	0:07:39	Apartment treadmill progression run in Altra Samson's: 1 @ 8:00 2% incline 2 @ 7:47 2% incline 3 @ 7:30 2% incline 4 @ 7:19 2% incline
Dec 16 Tue	4.00	0:30:08	0:07:32	20 x 3 sets L/R Single-Leg Bridges 40 x 3 sets L/R Abductor straight leg raises Evening progression run on apt Treadmill (around 6:45pm) in Altra Samsons: 1 @ 8:00 2% incline 2 @ 7:47 2% incline 3 @ 7:30 2% incline 400m @ 7:19 2% incline 400m @ 7:08 2% incline 400m @ 6:58 2% incline 400m @ 6:00 2% incline
Dec 17 Wed
Dec 18 Thu	4.00	0:30:38	0:07:39	Apartment treadmill progression run in Altra Samson's: 1 @ 8:00 2% incline 2 @ 8:00 2% incline 3 @ 7:19 2% incline 4 @ 7:19 2% incline 10 x 3 sets pull-ups
Dec 19 Fri	4.00	0:30:49	0:07:42	Apartment treadmill progression run in Asics NoosaFast2's: 1 @ 8:00 2% incline 2 @ 8:00 2% incline 3 @ 7:30 2% incline 4 @ 7:19 2% incline
Dec 20 Sat
Dec 21 Sun	13.00	1:43:38	0:07:58	Bixby Knolls to Shorline loop in Asics NoosaFast 2's: Hydration: half a NUUN tablet and 1 PowerGel @ mile 7 1 @ 8:06 2 @ 7:49 3 @ 7:40 4 @ 7:44 5 @ 7:53 6 @ 8:08 7 @ 7:43 8 @ 8:13 9 @ 8:07 10 @ 8:00 11 @ 8:06 12 @ 7:59 13 @ 8:10	29.00	13.0	3:45:49
Dec 22 Mon
Dec 23 Tue				50 x 3 sets Squats 20 x 3 sets L/R Single-Leg Bridges 40 x 3 sets L/R Abductor straight leg raises 5:10 minute plank
Dec 24 Wed	4.00	0:31:06	0:07:46	Apartment treadmill progression run in Altra Samson's: 1 @ 8:00 2% incline 2 @ 8:00 2% incline 3 @ 7:47 2% incline 4 @ 7:19 2% incline 7:00 minute plank
Dec 25 Thu				Merry Christmas!
Dec 26 Fri				13 x 4 sets L/R Gluteus Medius tension band lateral steps 40 x 3 sets L/R Abductor straight leg raises 10 x 4 sets  pull-ups
Dec 27 Sat				ear infection - from taking a bath :(
Dec 28 Sun	4.00	0:30:59	0:07:45	Apartment treadmill progression run in Altra Samson's: (still ear infection) 1 @ 8:00 2% incline 2 @ 7:47 2% incline 3 @ 7:47 2% incline 800m @ 7:30 2% incline 800m @ 7:19 2% incline	8.00		1:02:05
Dec 29 Mon
Dec 30 Tue	4.00	0:30:26	0:07:36	Apartment treadmill progression run in Altra Samson's: (still ear infection) 1 @ 8:00 2% incline 2 @ 7:47 2% incline 3 @ 7:30 2% incline 800m @ 7:19 2% incline 800m @ 6:58 2% incline
Dec 31 Wed	4.00	0:31:04	0:07:46	Apartment treadmill progression run in Altra Samson's: (still ear infection) 1 @ 8:00 2% incline 2 @ 7:47 2% incline 3 @ 7:47 2% incline 4 @ 7:30 2% incline	8.00		1:01:30
total miles	958.77	124:57:20	total hrs		958.77	315.7	124:57:20