2007 miles	562.0	2015 miles	830.9	Snowboarding Days :	0					Most miles/month	164.9
2008 miles	1005.0	Bike miles:	800.92			January	106.02	July	41.70	Most miles/week	47.0
2009 miles	1026.5			(22 last yr) (10 or more miles) Long Runs :	19	February	101.93	August	61.00	Longest run	26.5
2010 miles	1229.0			(0 last yr) (two in one day) Double runs:	1	March	106.45	September	68.90	Altra Adam :	540.53
2011 miles	1343.0			(2 last year) Interval runs:	0	April	81.26	October	41.97	Altra instinct :	262.67
2012 miles	1286.3	PR's		(20 last year) (new rule: 4mi @tempo pace minimum) Tempo runs:	11	May	108.32	November	17.51	AltraSamson 9.0 :	203.05
2013 miles	936.1	Races		(? last year) Progression runs:	18	June	59.82	December	36.00	Vibram KSO Trek :	214.08
2014 miles	958.8	Athlinks		(13 sick days last year) Injured Days:	23					AltraSamson 9.5 :	695.11
		# of runs	165	(191 last yr)				Altra One:	342.70	Vibram Bikila LS :	169.5
		0:27:00		Emil's TRAINING LOG 2015				Asics NF2	226.52	NB MR00 V2:	106.3
Date	Distance	Time	Pace	Comments	Mi/Wk	LongRuns	Hrs/Wk			New Bal NRC5000's	264.1
Jan 01 Thu
Jan 02 Fri
Jan 03 Sat	3.10	0:23:59	0:07:44	Morning treadmill progression run in Altra Samson's: 1 @ 8:00 2% incline 2 @ 7:47 2% incline 3 @ 7:30 2% incline, last 0.10 @ 6:58 pace 10 x 4 sets pull-ups
Jan 04 Sun	10.00	1:20:27	0:08:03	Morning run at Hermosa in Vibram Bikila's.  No electrolytes, approx 50º: 1 @ 8:12 2 @ 7:52 3 @ 7:57 4 @ 8:04 5 @ 8:01 6 @ 7:55 7 @ 8:04 8 @ 8:01 9 @ 9:11 10 @ 7:06	13.10	10.0	1:44:26	21.1 weekly miles (including beginning of the week during December)
Jan 05 Mon				10 x 3 sets L/R Gluteus Medius tension band lateral steps 50 x 4 sets Squats 10 x 4 sets  pull-ups
Jan 06 Tue	3.10	0:23:46	0:07:40	Morning 5K progression run in vibram's: 1 @ 8:00 2% incline 2 @ 7:47 2% incline 3 @ 7:19 2% incline, last 0.10 @ 6:40 pace
Jan 07 Wed
Jan 08 Thu	4.00	0:30:53	0:07:43	Morning apt treadmill progression run in Vibram's: 1 @ 8:00 2% incline 2 @ 7:47 2% incline 3 @ 7:47 2% incline 4 @ 7:19 2% incline 15 x 2 sets & 10 x 1 set pull-ups
Jan 09 Fri	4.00	0:29:57	0:07:29	Afternoon apt treadmill run in Vibram's: 1 @ 8:00 2% incline 2 @ 7:19 2% incline 3 @ 7:19 2% incline 4 @ 7:19 2% incline
Jan 10 Sat
Jan 11 Sun	12.00	1:35:44	0:07:59	I love running in light rain :)  Wore my Vibrams and had fun running through large puddles in the last 4 miles to cool me down. Route: Hermosa Beach to Dockweiler Beach loop. Hydration:  1 Nuun tablet & 1 PowerGel. 1  @ 8:10 2  @ 8:13 3  @ 8:02 4  @ 8:04 5  @ 8:00 6  @ 8:09 7  @ 8:13 8  @ 8:07 9  @ 7:51 10 @ 7:42 11 @ 7:54 12 @ 7:18 Was fine all day post run, by evening, Left IT Band  - I couldn't even walk.	23.10	12.0
Jan 12 Mon				Walking carefully today, resting left knee			3:00:20
Jan 13 Tue	2.00	0:15:22	0:07:41	Morn apt treadmill proression run in Asics NF2's, knee  better, being safe: 1600m @ 8:00 2% incline 1200m @ 7:30 2% incline 0400m @ 6:58 2% incline 4 minute Plank
Jan 14 Wed	4.12	0:32:37	0:07:55	Morning outdoor road/trail run in Asics NoosaFast 2's.  About 45º outside: 1  @ 8:03 2  @ 8:11 3  @ 7:54 4  @ 7:40
Jan 15 Thu	4.20	0:33:28	0:07:58	Morning outdoor road/trail run in Asics NoosaFast 2's.  About 50º outside: 1  @ 7:59 2  @ 7:58 3  @ 8:07 4  @ 7:51, last 0.20 mi @ 7:26 pace 12 x 3 sets & 10 x 1 set pull-ups
Jan 16 Fri	4.20	0:32:44	0:07:48	Morning outdoor road/trail run in Asics NoosaFast 2's.  About 50º outside: 1 @ 7:58 2 @ 7:44 3 @ 7:54 4 @ 7:41, last 0.20 mi @ 7:18 pace
Jan 17 Sat				20 x 4 sets L/R Single-Leg Bridges 40 x 3 sets L/R Abductor straight leg raises 10 x 3 sets & 10 x 1 set pull-ups
Jan 18 Sun	14.00	1:51:26	0:07:58	Hermosa Beach to Playa Del Rey loop in my Asics NoosaFast 2's: Hydration:  ½ NUUN tablet @ start and @ mile 10 Electrolytes:  1 PowerGel @ mile 6, 10. 1 @ 8:07 2 @ 8:07 3 @ 7:49 4 @ 7:59 5 @ 7:55 6 @ 8:04 7 @ 7:58 8 @ 8:05 9 @ 7:57 10 @ 8:01 11 @ 8:07 12 @ 7:40 13 @ 7:44 14 @ 7:30	28.52	14.0
Jan 19 Mon							3:45:37
Jan 20 Tue	4.00	0:31:35	0:07:54	Morning outdoor road/trail run in Asics NoosaFast 2's.  About 50º outside: 1  @ 9:05 6% incline 2  @ 7:30 2% incline 3  @ 7:30 2% incline 4  @ 7:30 2% incline 10 x 3 sets pull-ups
Jan 20 Tue	4.00	0:31:41	0:07:55	Evening outdoor Double run in New Balance NRC5000's: 1 @ 7:54 2 @ 8:03 3 @ 7:45 4 @ 7:55
Jan 21 Wed	3.10	0:25:00	0:08:04	Morning apt treadmill 5K run in New Balance NRC5000's: 1  @ 8:00 6% incline 2  @ 8:00 2% incline 3  @ 7:30 2% incline, last 0.10 @ 6:00 pace
Jan 22 Thu	4.00	0:30:30	0:07:37	Morning apt treadmill run in Asics NoosaFast2's: 1 @ 8:00 2% incline 2 @ 7:30 2% incline 3 @ 7:30 2% incline 4 @ 7:30 2% incline
Jan 23 Fri				20 x 3 sets L/R Single-Leg Bridges 40 x 3 sets L/R Abductor straight leg raises 50 x 2 sets Squats 4 minutes Plank
Jan 24 Sat				10 x 5 sets L/R Gluteus Medius tension band lateral steps 10 x 4 sets Pull-ups
Jan 25 Sun	15.00	2:00:36	0:08:02	Hermosa Beach - Playa Del Rey loop was much more difficult then it felt in the past - perhaps my bad sleep and age catching up to me? Hydration:  ½ Nuun pill @ start and ½ @ mile 9 PowerGels: 1 @ mile 6, 9, 13 1 @ 8:05 2 @ 8:06 3 @ 7:53 4 @ 7:58 5 @ 7:56 6 @ 8:08 7 @ 7:56 8 @ 8:04 9 @ 8:04 10 @ 8:02 11 @ 8:16 12 @ 8:02 13 @ 8:10 14 @ 8:00 15 @ 7:56	30.10	15.0
Jan 26 Mon							3:59:22
Jan 27 Tue	5.20	0:38:46	0:07:27	Morning treadmill Tempo run in my New Balance NRC5000 racing flats, finally reached the 100 milestone in January :) 1 @ 8:00 2% incline 2 @ 7:19 2% incline 3 @ 7:19 2% incline 4 @ 7:19 2% incline 5 @ 7:19 2% incline, last 0.20 @ 6:00 pace
Jan 28 Wed				10 x 3 sets L/R Gluteus Medius tension band lateral steps
Jan 29 Thu	6.00	0:44:35	0:07:26	Apt treadmill Tempo run in my New Asics Piranha SP5 racing flats: 1 @ 8:00 2% incline 2 @ 7:19 2% incline 3 @ 7:19 2% incline 4 @ 7:19 2% incline 5 @ 7:19 2% incline 6 @ 7:19 2% incline
Jan 30 Fri				40 x 3 sets L/R Abductor straight leg lifts 20 x 4 sets L/R Single Leg Bridges 10 x 3 sets L/R Gluteus Medius tension band lateral steps 10 x 4 sets Pull-ups
Jan 31 Sat
Feb 01 Sun	13.13	1:37:30	0:07:26	2015 Surf City Half-Marathon: (Ran in New Balance NRC5000's) My 2nd fastest HM to date (Current PR: 1:35:46) Hydration:  2 Nuun tablets, one at start & around mile 9 PowerGels:  at mile 5 & 9 Overall:  429 out of 14182 Men:  353 out of 5561 M 40-44:  51 out of 883 Age/Grade:  63.79% Place: 872 Negative Split: • First 6mi in 0:44:54 @7:29 pace • Last 7mi in 0:51:42 @7:23 pace Mile Splits: 1 @ 7:37     8 @ 7:43 2 @ 7:31     9 @ 7:37 3 @ 7:29     10 @ 7:34 4 @ 7:41     11 @ 7:30 5 @ 7:10     12 @ 6:57 6 @ 7:26     13 @ 6:49 7 @ 7:32	24.33	13.1
Feb 02 Mon							3:00:51
Feb 03 Tue	3.10	0:23:53	0:07:42	Morning apt treadmill 5K run in New Balance NRC5000's: 1  @ 8:00 6% incline 2  @ 8:00 2% incline 1200m @ 7:30 2% incline 0400m @ 6:40 pace 2% incline, last 0.10 @ 6:00 pace 5 Minute Plank
Feb 04 Wed				40 x 3 sets L/R Abductor straight leg lifts 20 x 3 sets L/R Single Leg Bridges
Feb 05 Thu	4.00	0:30:15	0:07:34	Morning treadmill progression run in New Balance NRC5000 racing flats: 1 @ 8:00 2% incline 2 @ 7:30 2% incline 3 @ 7:30 2% incline 0800m @ 7:30 2% incline 0400m @ 7:19 2% incline 0400m @ 6:40 2% incline 10 x 3 sets Pull-Ups
Feb 06 Fri
Feb 07 Sat	5.00	0:37:45	0:07:33	Morning treadmill progression run in my New Balance NRC5000 racing flats @ Renassiance Resort gym in Indian Wells (Palm Springs) 1 @ 8:00 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 7:30 1% incline 0800 @ 7:30 1% incline 0400 @ 7:19 1% incline 0400 @ 6:40 1% incline 5 minute Plank and 15 mins in Sauna
Feb 08 Sun	3.10	0:23:33	0:07:36	Morning treadmill progression run in my New Balance NRC5000 racing flats @ Renassiance Resort gym in Indian Wells (Palm Springs) 1 @ 8:00 2% incline 2 @ 7:30 1% incline 3.1 @ 7:19 1% incline 15 x 3 sets Chest machine @ 60Lbs and 10 mins in Sauna	15.20
Feb 09 Mon	4.00	0:30:30	0:07:37	Morning apt treadmill run in New Bal NRC5000's, while doing laundry: 1 @ 8:00 2% incline 2 @ 7:30 2% incline 3 @ 7:30 2% incline 4 @ 7:30 2% incline			1:55:26
Feb 10 Tue	3.10	0:23:48	0:07:41	Morning apt treadmill incline/progression run in New Bal NRC5000's: 1600m @ 8:00 2% incline 0800m @ 8:00 4% incline 0800m @ 8:00 6% incline 1600m @ 7:08 2% incline, last 0.10 @ 6:40 2% incline
Feb 11 Wed	3.10	0:23:44	0:07:39	Morning treadmill progression run in my Asics Blazing Fast racing flats: 1 @ 8:00 2% incline 2 @ 7:30 2% incline 3 @ 7:30 2% incline, last 0.10 @ 7:19 2% incline
Feb 12 Thu				40 x 3 sets L/R Abductor straight leg lifts 20 x34 sets L/R Single Leg Bridges 10 x 3 sets L/R Gluteus Medius tension band lateral steps
Feb 13 Fri	4.00	0:29:47	0:07:27	Morning apt treadmill progression run in Asics Blazing Fast racing flats: 1 @ 8:00 2% incline 2 @ 7:30 2% incline 3 @ 7:19 2% incline 4 @ 6:58 2% incline
Feb 14 Sat				10 x 4 sets L/R Gluteus Medius tension band lateral steps 10 x 4 sets  pull-ups
Feb 15 Sun	16.00	2:09:22	0:08:05	Hermosa beach long run, started around 8:25 am, too hot outside!  It felt like the pizza last night slowed me down, pace didn't feel as comfortable as it usually does. Hydration: 1 NUUN tablet (½ tablet @ start, and ½ @ mile 8.5) PowerGels: 1 @ mile 5, 9, 13 1  @ 8:10 2  @ 8:12 3  @ 8:00 4  @ 8:08 5  @ 7:55 6  @ 8:06 7  @ 8:06 8  @ 8:11 9  @ 8:31 10  @ 8:10 11  @ 7:58 12  @ 8:04 13  @ 8:09 14  @ 8:11 15  @ 7:56 16  @ 7:33	30.20	16.0
Feb 16 Mon							3:57:11
Feb 17 Tue	3.10	0:23:29	0:07:35	Morning apt treadmill progression run in Asics Blazing Fast racing flats: 1 @ 8:00 2% incline 2 @ 7:30 2% incline 3 @ 7:19 2% incline, last 0.10 @ 6:40 2% incline
Feb 18 Wed	4.00	0:30:25	0:07:36	Morning apt treadmill progression run in Asics Blazing Fast racing flats: 1 @ 8:00 2% incline 2 @ 7:30 2% incline 3 @ 7:30 2% incline 800m @ 7:30 2% incline 400m @ 7:19 2% incline 400m @ 7:19 3% incline 10 x 4 sets Pull-Ups
Feb 19 Thu	3.10	0:23:29	0:07:35	Morning apt treadmill progression run in Asics Blazing Fast racing flats: 1 @ 8:00 2% incline 2 @ 7:30 2% incline 3 @ 7:19 2% incline, last 0.10 @ 6:40 2% incline
Feb 20 Fri	4.00	0:31:46	0:07:56	Morning - first test run outdoor with Asics Blazing Fast: 1  @ 7:59 2  @ 8:01 3  @ 7:59 4  @ 7:47
Feb 21 Sat
Feb 22 Sun	18.00	2:26:05	0:08:07	Long run in Asics Blazing Fast - shoes are too narrow in the forefoot.  Nice cool weather with cloud cover and a little drizzle.  I ran out of PowerGels so I used dates/figs: Hydration:  1 Nuun tablet at start, ½ a tablet refill at mile 10 Electrolytes:  1 date @ mile 5, 9, 12, and 1 PowerGel mile 15 1 @ 8:06     10 @ 8:05 2 @ 8:00     11 @ 8:06 3 @ 7:53     12 @ 8:05 4 @ 7:57     13 @ 8:40 (walked while eating a fig/date) 5 @ 7:58     14 @ 8:20 6 @ 7:56     15 @ 8:07 7 @ 7:51     16 @ 8:30 8 @ 7:58     17 @ 8:14 9 @ 8:17     18 @ 7:57	32.20	18.0
Feb 23 Mon							4:15:14
Feb 24 Tue	3.10	0:23:18	0:07:31	Morning apt treadmill run in Altra One's: 1 @ 8:00 2% incline 2 @ 7:19 2% incline 3 @ 7:19 2% incline, last 0.10 @ 6:40 2% incline
Feb 25 Wed	3.10	0:23:22	0:07:32	Morning apt treadmill run in Altra One's: 1 @ 8:00 2% incline 2 @ 7:19 2% incline 3 @ 7:19 2% incline, last 0.10 @ 7:19 2% incline 40 x 3 sets L/R Abductor straight leg lifts 20 x 4 sets L/R Single Leg Bridges 10 x 4 sets Pull-Ups 5 minute Plank
Feb 26 Thu	5.00	0:37:16	0:07:27	Morning treadmill Tempo run in my Altra One's: 1 @ 8:00 2% incline 2 @ 7:19 2% incline 3 @ 7:19 2% incline 4 @ 7:19 2% incline 5 @ 7:19 2% incline
Feb 27 Fri				tension band steps (steped in a square & in reverse, multiple times)
Feb 28 Sat				5 minute Plank
Mar 01 Sun	20.00	2:48:46	0:08:26	Morning Hermosa Bch - RAT Bch - Dockweiler Bch Loop.  My legs felt very heavy and body just fatigued.  I believe this run was rough because of my bad sleep all week, and slightly over trained because of limited preparation time before LAM (I usually keep 2 weeks between these long runs). Hydration:  ½ NUUN tablet @ start, full tablet mile 8 & 18 Electrolytes:  11 Pureed Figs, 1 @ mile 5, 9, 12, 15, 17 1 @ 8:16     11 @ 8:08 2 @ 7:44     12 @ 8:19 3 @ 7:55     13 @ 8:20 4 @ 8:06     14 @ 8:21 5 @ 8:04     15 @ 8:30 6 @ 8:17     16 @ 9:33 7 @ 8:09     17 @ 9:03 8 @ 8:05     18 @ 8:56 9 @ 8:15     19 @ 10:04 10 @ 8:21    20 @ 8:19	31.20	20.0
Mar 02 Mon							4:12:42
Mar 03 Tue				20 x 4 sets L/R Single-Leg Bridges 40 x 3 sets L/R Abductor straight leg raises
Mar 04 Wed
Mar 05 Thu	4.00	0:31:00	0:07:45	Morning apt treadmill test run in Mizuno Wave Ekiden 9's: 1 @ 8:00 2% incline 2 @ 8:00 2% incline 3 @ 7:30 2% incline 4 @ 7:30 2% incline 10 x 3 sets Pull-ups
Mar 06 Fri	4.05	0:32:24	0:08:00	Neightborhood run in Mizuno Wave Ekiden 9's: 1 @ 7:56 2 @ 7:59 3 @ 8:12 4 @ 7:53, last 0:22 @ 7:46 pace 10 x 3 sets Pull-Ups
Mar 07 Sat				10 mile recumbent bike, Resistance 10, Average 17 mph.  Crosstraing to rest my sacrum & lumbar areas 5 minute Plank
Mar 08 Sun	5.00	0:38:00	0:07:36	Morning treadmill Tempo run in my Mizuno Ekiden 9 racing flats, run at Carson 24 Hour fitness gym: 1 @ 8:00 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline 4 @ 7:30 1% incline 5 @ 7:30 1% incline Abs Crunch machine:  25 x 2 sets@ 95 Lbs, 25 x 2 @80 Lbs 20 mins in Sauna	13.05
Mar 09 Mon	3.00	0:26:00	0:08:40	Afternoon treadmill run in Mizuno Ekiden 9 racing flats at Carson 24 Hour fitness gym.  Taking it easy, resting left Hamstring: 1 @ 8:00 1% incline 2 @ 10:00 4% incline 3 @ 8:00 1% incline 10 x 3 sets Pull-ups 20 mins in Sauna			1:41:24
Mar 10 Tue				30 x 3 sets L/R Single-Leg Bridges 40 x 3 sets L/R Abductor straight leg raises Shoulders - circular rotations
Mar 11 Wed
Mar 12 Thu	4.00	0:32:00	0:08:00	Neightborhood run in Mizuno Wave Ekiden 9's - I didn't bring my Garmin watch so I just estimated my time based on this previously run course: 1 @ 7:56 2 @ 7:59 3 @ 8:12 4 @ 7:53
Mar 13 Fri
Mar 14 Sat				LAM Expo, took day off work, 25 mins Sauna @ 24 hr fitness Carson, CA
Mar 15 Sun	26.20	3:42:39	0:08:30	30th LA Marathon - I ran in a new pair of Mizuno Ekiden 9's (only 21 training miles on them). Temperature was about 75º at start, at finish temp was over 80º.  My Garmin watch battery died during mile 26. Hydration:  1 NUUN tablet @ start, mile 6, 10, 15, 18 PowerGel:  6 - one at mile 5, 9, 12, 15, 18, 21 1 @ 8:16     14 @ 7:59 2 @ 7:20     15 @ 7:39 3 @ 7:51     16 @ 8:05 4 @ 7:50     17 @ 8:12 5 @ 8:16     18 @ 7:58 6 @ 8:26     19 @ 8:12 7 @ 7:49     20 @ 8:15 8 @ 7:58     21 @ 8:52 9 @ 8:18     22 @ 9:27 10 @ 8:05     23 @ 9:07 11 @ 7:59     24 @ 10:07 (Left hamstring cramp) 12 @ 7:55     25 @ 10:13 13 @ 8:12     26.2 @ 9:53	33.20	26.2
Mar 16 Mon				25 minutes Sauna @ 24 hr fitness Carson, CA			4:40:39
Mar 17 Tue
Mar 18 Wed				10 x 4 sets Pull-Ups Shoulders - circular rotations
Mar 19 Thu	2.00	0:16:00	0:08:00	Morning treadmill test recovery run in Altra Samson's:  Legs are not fully healed, but much improved since Sunday's race. 1 @ 8:00 2% incline 2 @ 8:00 2% incline
Mar 20 Fri
Mar 21 Sat	3.00	0:23:00	0:07:40	Morning treadmill @ 24 hr fitness gym in Carson.  Test run in Mizuno Ekiden 9's. Legs/Cardio are not fully recovered yet.  Stopped at 3mi to keep it safe. 1 @ 8:00 2% incline 2 @ 7:30 1% incline 3 @ 7:30 1% incline Abs Crunch machine:  25 x 1 set @75Lbs, 25 x 3 @70Lbs 15 mins in Sauna/stretch
Mar 22 Sun	4.00	0:29:57	0:07:29	Morning treadmill test run @ 24hr fitness Carson in Mizuno Wave Ekiden 9's.  Legs are slightly improved since last Sunday's race: 1 @ 8:00 2% incline 2 @ 7:19 1% incline 3 @ 7:19 1% incline 4 @ 7:19 1% incline 15 mins in Sauna	9.00
Mar 23 Mon	4.00	0:30:27	0:07:37	Morning treadmill run @ 24hr fitness Carson in Mizuno Wave Ekiden 9's. Testing legs again, feel same as yesterday, right achilles a little sensitive so took it down a notch rather then speeding up in the end. More rest needed. 1 @ 8:00 2% incline 2 @ 7:19 0% incline 3 @ 7:08 0% incline 4 @ 8:00 2% incline 10 x 3 sets Pull-ups 15 mins in Sauna			1:08:57
Mar 24 Tue	4.00	0:32:19	0:08:05	Morning outdoor road/trail run in Mizuno Ekiden 9's, I can tell I need more time to heal.  Left Hamstring very tight.  Right calf/achilles a little tight too. 1  @ 8:06 2  @ 8:06 3  @ 8:15 4  @ 7:52
Mar 25 Wed				Hip strengthening
Mar 26 Thu	3.10	0:23:45	0:07:40	Morning apt treadmill  run in Mizuno Ekiden 9's. Legs are improved, right hamstring tighter then usual.  Stopped at 5K to keep it safe. 1 @ 8:00 2% incline 2 @ 7:30 2% incline 3 @ 7:30 2% incline
Mar 27 Fri				10 x 3 sets Pull-ups Shoulders - circular rotations
Mar 28 Sat	3.00	0:23:17	0:07:46	Morning apt treadmill  run in Mizuno Ekiden 9's. 1 @ 8:00 2% incline 2 @ 7:47 2% incline 3 @ 7:30 2% incline
Mar 29 Sun	14.00	1:52:27	0:08:02	Heromsa Beach - RAT Beach - El Segundo Beach 14 mile loop training run: Hydration:  2 NUUN tablet @ start, mile 9 PowerGel:  2 - one at mile 5, 9 1 @ 8:09 2 @ 8:00 3 @ 7:56 4 @ 7:57 5 @ 7:59 6 @ 8:02 7 @ 7:58 8 @ 7:55 9 @ 8:02 10 @ 8:35 11 @ 7:59 12 @ 8:15 13 @ 7:56 14 @ 7:46	28.10	14.0
Mar 30 Mon							3:42:15
Mar 31 Tue	3.10	0:23:45	0:07:40	Morning apt treadmill  run in Mizuno Ekiden 9's. 1 @ 8:00 2.5% incline 2 @ 7:30 1% incline 3.1 @ 7:30 1% incline
Apr 01 Wed				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
Apr 02 Thu	4.00	0:31:17	0:07:49	Neighborhood run in my Mizuno racing flats.  Testing my Garmin Forerunner 15 watch: 1 @ 8:07 2 @ 7:52 3 @ 7:49 4 @ 7:29
Apr 03 Fri	4.00	0:30:19	0:07:35	Evening treadmill @ 24 hr fitness gym in Carson.  I ran in my Mizuno Ekiden 9 racing flats: 1 @ 8:00 2% incline 2 @ 7:30 0% incline 3 @ 7:30 0% incline 4 @ 7:19 0% incline Abs Crunch machine:  25 x 4 sets @70Lbs 15 mins in Sauna/stretch
Apr 04 Sat	3.10	0:23:22	0:07:32	Morning apt treadmill  run in Mizuno Ekiden 9's. 1 @ 8:00 2% incline 2 @ 7:19 0% incline 3.1 @ 7:19 0% incline
Apr 05 Sun	5.20	0:45:55	0:08:50	Neighborhood run/walk with David & Queanh: 1 @ 8:28 2 @ 8:24 3 @ 8:28 4 @ 8:41 5 @ 9:25, last 0.20 @ 12:25 pace	19.40
Apr 06 Mon				40 x 3 sets L/R Abductor straight leg raises 50 x 5 sets shoulder rotations 10 x 3 sets Pull-ups			2:34:38
Apr 07 Tue	4.00	0:31:30	0:07:52	Neighborhood run in Asics NoosaFast 2's: 1 @ 7:59 2 @ 7:55 3 @ 7:54 4 @ 7:42
Apr 08 Wed	4.00	0:31:29	0:07:52	Neighborhood run in Asics NoosaFast 2's: 1 @ 8:02 2 @ 8:00 3 @ 7:45 4 @ 7:42
Apr 09 Thu	3.10	0:23:22	0:07:32	Morning apt treadmill 5k in Mizuno Ekiden 9's. 1 @ 8:00 2% incline 2 @ 7:19 3.1 @ 7:19 pace
Apr 10 Fri				10 x 3 Pull-ups 10 x 10 sets L/R single-leg Bridges Hip strengthening - resistance band square shuffle/reverse shuffle 4-minute Plank upset stomach & flu like symptoms throughout the day
Apr 11 Sat				Took echnasia & garlic yesterday and today, a lot of sleep last night.  Symptoms improved.
Apr 12 Sun	14.00	1:52:29	0:08:02	Approx 5 hours of sleep last night.  Long run in Asics NoosaFast 2's after 1 day recovering from virus symptoms yesterday.  Heromsa Beach - RAT Beach - El Segundo Beach 14 mile loop training run: Hydration:  1.5 NUUN tablets, 1 @ start and ½ a tablet @ mile 10 Baby food puree:  2 - one at mile 5, 9 1 @ 8:09 2 @ 8:01 3 @ 7:56 4 @ 7:57 5 @ 7:53 6 @ 7:58 7 @ 7:56 8 @ 7:57 9 @ 8:08 10 @ 8:03 11 @ 8:17 12 @ 8:23 13 @ 8:06 14 @ 7:45	25.10	14.0
Apr 13 Mon							3:18:50
Apr 14 Tue				Resting my reconstructed knee today.  Recumbent bike in apartment gym: 11 miles @ 38 minutes, Resistance LvL10, Ave speed 17mph.
Apr 15 Wed	4.25	0:33:06	0:07:47	Neighborhood run, expoloring different routes.  Ran in my Mizuno racing flats: 1 @ 7:59 2 @ 7:40 3 @ 7:46 4 @ 7:43 ave pace
Apr 16 Thu	3.10	0:23:33	0:07:36	Morning apt treadmill 5k in Mizuno Ekiden 9's. 1 @ 8:00 2% incline 2 @ 7:30 3.1 @ 7:19 pace
Apr 17 Fri	3.10	0:23:33	0:07:36	Morning apt treadmill 5k in Mizuno Ekiden 9's, tried to sleep in so no time for more miles :) 1 @ 8:00 2% incline 2 @ 7:30 3.1 @ 7:19 pace
Apr 18 Sat	3.10	0:23:45	0:07:40	Morning 24hr fitness Carson Treadmill 5K before work, in my Mizuno's: 1 @ 8:00 2% incline 2 @ 7:30 3.1 @ 7:30 pace 25 x 4 sets Abdominal crunch machine, 10 mins Sauna/stretch.
Apr 19 Sun					13.55
Apr 20 Mon	14.00	1:52:18	0:08:01	Long run in my Mizuno Ekiden 9 racing flats.  This felt suprisingly easier then last week's 14 miler.  Heromsa Beach - RAT Beach - El Segundo Beach 14 mile loop training run: Hydration: 1.5 NUUN tablets, 1 @ start and ½ a tablet @ 12 (didn't finish it) Apple/Bananna crushers (fruit puree from Trader Joe's): 2 - one at mile 5, 9 1 @ 8:06 2 @ 7:59 3 @ 7:58 4 @ 8:00 5 @ 7:50 6 @ 7:56 7 @ 7:59 8 @ 7:58 9 @ 8:06 10 @ 8:19 11 @ 8:05 12 @ 8:10 13 @ 8:01 14 @ 7:39		14.0	1:43:57
Apr 21 Tue				10 x 4 sets Pull-Ups
Apr 22 Wed	4.31	0:34:00	0:07:53	Neighborhood run, tried different route again.  Ran in my Mizuno racing flats: 1  @ 8:04 2  @ 7:55 3  @ 7:51 4  @ 7:48, last 0.3mi @ 7:38 pace
Apr 23 Thu
Apr 24 Fri
Apr 25 Sat
Apr 26 Sun					18.31
Apr 27 Mon							2:26:18
Apr 28 Tue	8.00	1:08:42	0:08:35	Morning run around Lake Wakatipu on the Queenstown trail in Queenstown, New Zealand with Queanh.  We stopped a lot to take picures of the stunning views. I ran in my Mizuno Ekiden 9's:  Gorgeous run! :) 1 @ 9:34 2 @ 8:59 3 @ 9:10 4 @ 8:29 5 @ 8:11 6 @ 8:21 7 @ 8:05 8 @ 7:53		8.0
Apr 29 Wed
Apr 30 Thu
May 01 Fri	7.50			Queanh and I jogged/hiked two sites in NEW ZEALAND: Fox Glacier Rainforest trail (approx 4 miles) and we hiked/jogged the entire Lake Matheson and some surrounding area - Westland Tai Poutini National Park trail (trail is at least 5.2 kilometers round trip).  I wore my Vibram KSO Trek barefoot trail toe-shoes :)
May 02 Sat	4.00			Morning run with Queanh in Christchurch, NEW ZEALAND.  We ran the park and some of the Botanical Gardens.
May 03 Sun	5.10	0:46:31	0:09:07	Morning Beach run on hard pack sand with Queanh @ Fiji Sofitel Resort, Nadi, FIJI.  I ran in my Mizuno's: 1 @ 9:18 2 @ 8:41 3 @ 8:39 4 @ 8:23 5 @ 11:30 (ran back to find Queanh)	24.60
May 04 Mon	4.00	0:29:24	0:07:21	Morning Sofitel Resort gym treadmill progression run w/Queanh in Nadi, FIJI.  I ran in my Mizuno's: 1 @ 8:00 3% incline 2 @ 7:18 0% incline 3 @ 7:08 0% incline 4 @ 6:58 0% incline 10 x 4 sets swiss ball hamstring curls.			1:55:13
May 05 Tue
May 06 Wed	4.27	0:33:16	0:07:47	First run in my Mizuno's since returning from Fiji & New Zealand: 1 @ 7:52 2 @ 7:50 3 @ 7:40 4 @ 7:48, last 0.27 @ 7:49 pace
May 07 Thu
May 08 Fri	4.00	0:29:57	0:07:29	Apartment treadmill run in my Mizuno's: 1 @ 8:00 3% incline 2 @ 7:19 0% incline 3 @ 7:19 0% incline 4 @ 7:19 0% incline 10 x 3 sets Pull-Ups
May 09 Sat
May 10 Sun	14.00	1:52:44	0:08:03	Hermosa - RAT - El Segundo Loop: Hydration:  1.5 NUUN tablets - 1 @ start, ½ at mile 10 Apple/Bananna crusher (fruit puree from Trader Joe's): 1 - one at mile 5, and 1 PowerGel @ mile 9 1 @ 7:59 2 @ 7:58 3 @ 7:51 4 @ 7:54 5 @ 7:52 6 @ 8:09 7 @ 8:04 8 @ 8:05 9 @ 8:17 10 @ 8:12 11 @ 8:18 12 @ 8:11 13 @ 7:59 14 @ 7:48	26.27	14.0
May 11 Mon							3:25:21
May 12 Tue				10 x 4 sets Pull-Ups
May 13 Wed	4.25	0:32:02	0:07:32	Neightborhood run in my Mizuno's: 1 @ 7:44 2 @ 7:43 3 @ 7:35 4 @ 7:29, last 0.25 @ 7:48 pace
May 14 Thu	4.25	0:32:44	0:07:42	Neightborhood run in my Mizuno's: 1 @ 7:53 2 @ 7:38 3 @ 7:34 4 @ 7:40, last 0.25 @ 7:36 pace
May 15 Fri				10 x 4 sets Pull-Ups 40 x 4 sets L/R Abductor straight leg raises
May 16 Sat	4.35	0:34:17	0:07:53	Neightborhood run in my Mizuno's: 1 @ lost satellite 2 @ 7:44 3 @ 7:45 4.35 @ lost satellite
May 17 Sun	3.10	0:23:42	0:07:39	Late morning 5K @ 24hr gym treadmill in my Mizuno's on 4 hours sleep: 1 @ 8:00 3% incline 2 @ 7:30 0% incline 3 @ 7:30 0% incline, last 0.10 @ 6:58 pace 5-minute Plank, 20 mins Sauna	15.95
May 18 Mon	4.00	0:29:47	0:07:27	Late morning progression run @ 24hr gym treadmill in my Mizuno's:: 1 @ 8:00 3% incline 2 @ 7:30 0% incline 3 @ 7:19 0% incline 4 @ 6:58 0% incline 1 min Plank 1 min x 2 sets each L/R side planks w/oblique crunch every 10 secs. 2 min Plank 20 mins Sauna/stretch			2:02:45
May 19 Tue				10 x 4 sets Pull-Ups Shoulders - circular rotations
May 20 Wed	4.30	0:33:08	0:07:42	Neighborhood morning run in my Mizuno's: 1 @ 7:58 2 @ 7:43 3 @ 7:40 4 @ 7:34 0.30 @ 7:23 pace
May 21 Thu	4.30	0:32:57	0:07:40	Neighborhood morning run in my Mizuno's: 1 @ 7:49 2 @ 7:40 3 @ 7:25 4 @ 7:44 0.30 @ 7:40 pace
May 22 Fri				10 x 4 sets Pull-Ups
May 23 Sat
May 24 Sun	15.20	2:01:24	0:07:59	Hermosa - RAT - El Segundo Loop: Hydration:  2 NUUN tablets - 1 @ start, 1 @ mile 10 Apple/Bananna crusher (fruit puree from Trader Joe's): 1 - one at mile 6 and 1 PowerGel @ mile 10 1 @ 7:57 2 @ 8:02 3 @ 7:43 4 @ 7:53 5 @ 8:00 6 @ 8:06 7 @ 8:11 8 @ 8:14 9 @ 8:11 10 @ 8:07 11 @ 8:10 12 @ 8:02 13 @ 8:06 14 @ 7:44 15 @ 7:30 0.20 @ 7:15 pace ... Sam Fujii's birthday later - I soaked my feet in the Jacuzzi for 30 mins	27.80	15.2
May 25 Mon				30 minutes in Sauna			3:37:16
May 26 Tue	4.40	0:33:21	0:07:35	Neighborhood morning run in my Mizuno's, I was surprised the pace felt pretty comfortable: 1 @ 7:35 2 @ 7:33 3 @ 7:34 4 @ 7:37 0.40 @ 7:35 pace
May 27 Wed	5.50	0:43:03	0:07:50	Neighborhood morning run in my Mizuno's.  I inadvertantly passed the street I usually take, adding an extra mile to my usual run: 1 @ 7:57 2 @ 7:55 3 @ 7:46 4 @ 7:44 5.5 @ 7:48 pace
May 28 Thu				10 x 4 sets Pull-Ups 40 x 4 sets Abductor straight leg lifts
May 29 Fri	4.30	0:33:14	0:07:44	Neighborhood morning run in my Mizuno's: 1 @ 7:46 2 @ 7:44 3 @ 7:40 4 @ 7:47 0.20 @ 7:37 pace
May 30 Sat	3.50	0:26:54	0:07:41	Neighborhood morning run in my Mizuno's: 1 @ 7:52 2 @ 7:38 3 @ 7:40 800m @ 7:28 pace
May 31 Sun	4.00	0:29:47	0:07:27	Afternoon gym treadmill proression run in my Mizuno's: 1 @ 8:00 3% incline 2 @ 7:30 0% incline 3 @ 7:19 0% incline 4 @ 6:58 0% incline 5 minute Plank, 20 mins sauna w/mild stretching	21.70
Jun 01 Mon	3.10	0:22:34	0:07:17	Afternoon gym treadmill 5K proression run in my Mizuno's: 1 @ 8:00 3% incline 2 @ 7:19 0% incline 3 @ 6:40 0% incline 0.10 @ 5:56 pace 6 minute Plank, 20 mins sauna w/mild stretching			2:46:19
Jun 02 Tue
Jun 03 Wed	4.35	0:34:00	0:07:49	Morning neighborhood run in my Mizuno's: 1 @ 7:47 2 @ 7:49 3 @ 7:49 4 @ 7:55 0.35 @ 7:40 pace
Jun 04 Thu	3.60	0:28:10	0:07:49	Morning neighborhood run in my Mizuno's: 1 @ 7:55 2 @ 7:52 3 @ 7:46 0.60 @ 7:40 pace
Jun 05 Fri				5 x 10 Pull-Ups 1 min x 3 sets (9 mins) of Planks & L/R side planks every 10 secs.
Jun 06 Sat
Jun 07 Sun	16.00	2:08:49	0:08:03	Hermosa - RAT - El Segundo Loop. I felt like I was running on empty during this run.  This was much more difficult than it should have been - very sleep deprived, and I didn't carb load at all this week.  I definitely didn't eat enough yesterday. Hydration:  2 NUUN tablets - 1 @ start, 1 @ mile 10 Organic fruit puree's: 1 - one at mile 5, 9.5, 12.5 1 @ 8:04 2 @ 7:51 3 @ 7:40 4 @ 7:50 5 @ 7:51 6 @ 8:04 7 @ 8:02 8 @ 7:56 9 @ 8:11 10 @ 8:12 11 @ 8:07 12 @ 8:07 13 @ 8:00 14 @ 8:19 15 @ 8:18 16 @ 8:17	27.05	16.0
Jun 08 Mon							3:33:33
Jun 09 Tue	5.00	0:38:00	0:07:36	Las Vegas Cosmopolitan Treadmill Tempo run: 1 @ 8:00 1% incline 2 @ 7:30 0% incline 3 @ 7:30 0% incline 4 @ 7:30 0% incline 5 @ 7:30 0% incline 1 min x 3 sets of Planks & L/R side planks w/oblique crunch every 10 secs (9 mins).
Jun 10 Wed	5.00	0:37:16	0:07:27	Las Vegas Cosmopolitan Treadmill Tempo run: 1 @ 8:00 1% incline 2 @ 7:19 0% incline 3 @ 7:19 0% incline 4 @ 7:19 0% incline 5 @ 7:19 0% incline 6 minute Plank 10 mins lower legs in Jacuzzi
Jun 11 Thu	4.00	0:31:31	0:07:53	Morning neighborhood run in my New Balance NRC5000's: 1 @ 8:07 2 @ 7:47 3 @ 7:48 4 @ 7:50
Jun 12 Fri	4.25	0:33:13	0:07:49	Morning neighborhood run in my New Balance NRC5000's: 1 @ 7:57 2 @ 7:45 3 @ 7:45 4 @ 7:49 400m @ 7:48 pace 4 x 10 Pull-Ups
Jun 13 Sat				1 min x 3 sets of Planks & L/R side planks w/oblique crunch every 10 secs (9 mins).
Jun 14 Sun	5.00	0:37:16	0:07:27	24hr fitness Carson treadmill Tempo run: 1 @ 8:00 2% incline 2 @ 7:19 0% incline 3 @ 7:19 0% incline 4 @ 7:19 0% incline 5 @ 7:19 0% incline 6 minute Plank 20 mins Sauna / mild stretching	23.25
Jun 15 Mon				9 minute Plank (OMG, that was tough - my new PR!)			2:57:16
Jun 16 Tue	4.00	0:30:42	0:07:40	Morning neighborhood run in my New Balance NRC5000's, my pace felt surprisingly comfortable today: 1 @ 7:48 2 @ 7:36 3 @ 7:40 4 @ 7:38
Jun 17 Wed
Jun 18 Thu	3.52	0:27:15	0:07:44	Morning neighborhood run in my New Balance NRC5000's, Right calf a little cramped, stopped during mile 4 to be safe.: 1 @ 7:58 2 @ 7:40 3 @ 7:35 0.52 mi @ 7:45 pace
Jun 19 Fri				Right calf iinjured - feels like a torn muscle
Jun 20 Sat				6 minute plank (Right calf still injured)
Jun 21 Sun				Right Calf still injured - did 10 miles @ 34:25 mins on apartment recumbent bike, Resistance 10, ave 3:26/mi approx 17.4 mph.	7.52
Jun 22 Mon				Right Calf still injured - did 12 miles @ 41:25 mins on apartment recumbent bike, Resistance 10, ave 3:27/mi approx 17.4 mph. 5 minute Plank 3 x 10 Pull-Ups			0:57:57
Jun 23 Tue				Right Calf still injured - 10 miles @ 34:11 mins on apartment recumbent bike, Resistance 10, ave 3:25/mi approx 17.6 mph.
Jun 24 Wed				Right Calf still injured - 13 miles @ 45:23 mins on apartment recumbent bike, Resistance 10, ave 3:29/mi approx 17.2 mph.
Jun 25 Thu				Right Calf still injured - 13 miles @ 44:00 mins on apartment recumbent bike, Resistance 10, ave 3:23/mi approx 17.7 mph.
Jun 26 Fri				Right Calf still injured - 10 miles @ 46:00 mins on apartment recumbent bike, Resistance 12, ave 3:36/mi approx 16.7 mph.
Jun 27 Sat				Right Calf still injured - I don't notice it anymore, but resting to be safe, I will try a short test run tomorrow. 10 x 3 sets Pull-Ups 5 minute Plank
Jun 28 Sun	2.00	0:15:39	0:07:50	Test run - after the first mile I still noticed a hint of my injured right calf, so I stopped at 2 miles to prevent any further inflammation. 1 @ 7:44 2 @ 7:55 5 minute Plank	2.00
Jun 29 Mon				10 x 4 sets Pull-Ups 6 minute Plank			0:15:39
Jun 30 Tue				Right Calf still injured - did 12 miles @ 40:00 mins on apartment recumbent bike, Resistance 10, ave 3:20/mi approx 18.0 mph.
Jul 01 Wed				Right Calf still injured - did 12 miles @ 41:35 mins on apartment recumbent bike, Resistance 11, ave 3:28/mi approx 17.3 mph.
Jul 02 Thu				Right Calf still injured - did 12 miles @ 41:35 mins on apartment recumbent bike, Resistance 11, ave 3:28/mi approx 17.3 mph.
Jul 03 Fri				Hip strengthening - resistance band shuffle/reverse shuffle 10 x 4 sets Pull-Ups 1 x 2 minute Plank, 1 x 2 minute L/R Side Planks
Jul 04 Sat			41 mile Bike Ride	Injured Right Calf not noticable, but no running to be safe. Cycling - Bixby Knolls to South El Monte 41 mile loop.  Tested my new bike (Trek FX 7.2 Disc) today.  After circling around the Whittier Narrows Reservoir, I took a break at mile 20 at the Whittier Narrows Dam before heading back. • Details:  41 miles in 2:42 hrs • Average Pace: 3:58 per mile
Jul 05 Sun					0.00
Jul 06 Mon			31 mile Bike Ride	Injured Right Calf not noticable, but no running to be safe. Cycling - Explored the LA River Bike trail - 31 mile loop.  The Rio Hondo bike trail is definitely nicer than the LA River north of Imperial Highway (I'll never go there again).  I took a break at mile 19 at circle park before heading back. • Details:  31 miles in 2:07 hrs • Average Pace: 4:06 per mile			0:00:00
Jul 07 Tue				Injured Right Calf not noticable, but no running to be safe. 10 x 4 sets Pull-Ups 6 minute Plank
Jul 08 Wed				Right Calf still injured - did 12 miles @ 42:20 mins on apartment recumbent bike, Resistance 11, ave 3:32/mi approx 17.0 mph.
Jul 09 Thu				apt recumbent bike 12 miler, resistance 11
Jul 10 Fri	1.00	0:08:00	0:08:00	Did 5 miles @ 18:00 mins on apartment recumbent bike, Resistance 11, ave 3:36/mi, 16.7 mph.  Then a test run on the treadmill: 1 @ 8:00 3% incline The run felt fine, didn't even notice calf, but stopped to be safe.
Jul 11 Sat
Jul 12 Sun			60.87 mile Bike Ride	I rode from Bixby Knolls to Arcadia loop = 60.87 miles in 4:14:22 hours on my Trek FX 7.2 Disc.  I think I went further then I should have gone.  Legs are a little sore.  Took a break at mile 20 to eat a protein bar and around mile 23 for an almond butter pack.	1.00
Jul 13 Mon							0:08:00
Jul 14 Tue	3.00	0:23:00	0:07:40	Apt treadmill 3 miler - testing my right calf, no pain :) 1 @ 8:00 %3 incline 2 @ 7:30 %0 incline 3 @ 7:30 %0 incline
Jul 15 Wed	3.10	0:23:40	0:07:38	Apt treadmill 3 miler - testing my right calf, no pain :) 1 @ 8:00 %2 incline 2 @ 7:30 %0 incline 3 @ 7:30 %0 incline 0.10 @ 6:40 pace %0 incline 5 minute Plank
Jul 16 Thu
Jul 17 Fri	3.60	0:28:57	0:08:02	Neightborhood run in my Mizuno's, gradual return to the road feels good. 1 @ 8:04 2 @ 7:55 3 @ 8:06 0.60 @ 8:09 pace
Jul 18 Sat				10 x 4 sets Pull-Ups 6 minute Plank
Jul 19 Sun			41.5 mile Bike Ride	Bixby Knolls to Bolsa Chica Beach loop, one break at mile 20 to eat a protein bar and text message Queanh :) I Love You Sweetie. • Details:  41.5 miles in 2:48 hrs • Average Pace: 4:03 per mile	9.70
Jul 20 Mon	4.00	0:30:14	0:07:34	Morning 24hr gym treadmill run in my Altra Samson's: 1 @ 8:00 2% incline 2 @ 7:30 3 @ 7:30 800m @ 7:30 pace 800m @ 6:58 pace 3 minute Plank 3 x 1 minute sets of Side Planks w/oblique crunch every 10 secs. 20 mins sauna w/mild stretching			1:15:37
Jul 21 Tue
Jul 22 Wed	4.00	0:31:44	0:07:56	Morning neighborhood run in Altra Samson's: 1 @ 7:54 2 @ 7:48 3 @ 7:57 4 @ 8:03
Jul 23 Thu				10 x 4 sets Pull-Ups 5 minute Plank
Jul 24 Fri	4.00	0:32:41	0:08:10	Morning neighborhood run in Altra Samson's.  Feeling a little weak after last night's dinner & wine: 1 @ 8:14 2 @ 8:05 3 @ 8:11 4 @ 8:09
Jul 25 Sat				Hip strengthening - resistance band square shuffle/reverse shuffle
Jul 26 Sun	7.00	0:57:13	0:08:10	Morning neighborhood run in Altra Samson's: 1 @ 8:03 2 @ 7:58 3 @ 8:03 4 @ 8:09 5 @ 8:12 6 @ 8:36 7 @ 8:12	19.00
Jul 27 Mon			30.24 mile Bike Ride	Bixby Knolls to Seal Beach loop, one break at mile 15 to eat a protein bar and text message Queanh :) • Details:  30.24 miles in 2:03:37 hrs • Average Pace: 4:05 per mile			2:31:52
Jul 28 Tue	4.00	0:32:02	0:08:00	Morning neighborhood run in Altra Samson's.  Legs/Cardio feeling heavy: 1 @ 8:04 2 @ 8:00 3 @ 8:03 4 @ 7:56
Jul 29 Wed				10 x 4 sets Pull-Ups 6 minute Plank
Jul 30 Thu	4.00	0:31:45	0:07:56	Morning neighborhood run in Asics NoosaFast2's.  Sushi & wine last night: 1 @ 7:50 2 @ 7:57 3 @ 7:58 4 @ 8:00
Jul 31 Fri	4.00	0:31:48	0:07:57	Morning neighborhood run in Asics NoosaFast2's 1 @ 7:57 2 @ 7:58 3 @ 7:57 4 @ 7:56
Aug 01 Sat
Aug 02 Sun			71 mile Bike Ride	Bixby Knolls to Newport Beach loop, took a few breaks to refuel and text message Queanh :) • Ate 1 protein bar, 3 baby food puree fruit/veggie packets and 2 nutrigrain bars I bought while out there. • Drank 2 full water bottles. • Details:  71 miles in 5:18:19 hrs (moving time) • Average Pace: 4:29 per mile (moving pace)	12.00
Aug 03 Mon	5.00	0:38:00	0:07:36	Morning treadmill Tempo run in my NB NRC5000 racing flats, run at Carson 24 Hour fitness gym: 1 @ 8:00 2% incline 2 @ 7:30 no incline 3 @ 7:30 no incline 4 @ 7:30 no incline 5 @ 7:30 no incline Abs Crunch machine: 25 x 4 sets @ 70 Lbs 28 mins in Sauna			1:35:35
Aug 04 Tue				10 x 3 sets Pull-Ups
Aug 05 Wed	4.00	0:32:12	0:08:03	Morning neighborhood run in Asics NoosaFast2's 1 @ 8:16 2 @ 7:58 3 @ 7:59 4 @ 7:59
Aug 06 Thu				20 x 4 sets L/R Single-Leg Bridges 40 x 3 sets L/R Abductor straight leg raises
Aug 07 Fri	4.00	0:32:39	0:08:10	Morning neighborhood run in Asics NoosaFast2's, very tired this morning. 1 @ 8:13 2 @ 8:16 3 @ 8:13 4 @ 7:57
Aug 08 Sat				10 x 3 sets Pull-Ups 5 minute Plank
Aug 09 Sun	10.00	1:19:52	0:07:59	Shorline 10 miler, building mileage back up, felt very tough to maintain pace. Results of too little speedwork: 1 @ 8:15 2 @ 8:00 3 @ 7:57 4 @ 7:56 5 @ 7:59 6 @ 8:07 7 @ 7:50 8 @ 7:58 9 @ 7:57 10 @ 7:54	23.00	10.0
Aug 10 Mon			41 mile Bike Ride	Bixby Knolls to Bolsa Chica Beach loop, took a break @ mile 20 to refuel and text message Queanh :) • Ate 2 baby food puree fruit/veggie packets while out there. • Drank 1 full water bottles. • Details:  41 miles in 5:18:19 hrs (moving time) • Average Pace: 3:56 per mile (15.2 mph)			3:02:43
Aug 11 Tue				10 x 3 sets Pull-Ups 5 minute Plank
Aug 12 Wed	4.00	0:31:44	0:07:56	Neighborhood run in my Mizuno racing flats: 1 @ 8:05 2 @ 8:02 3 @ 7:53 4 @ 7:41
Aug 13 Thu	4.00	0:30:52	0:07:43	Neighborhood run in my Mizuno racing flats, testing my pace/speed, felt good today: 1 @ 8:04 2 @ 7:45 3 @ 7:34 4 @ 7:29
Aug 14 Fri				5 minute Plank
Aug 15 Sat				20 x 4 sets L/R Single-Leg Bridges 40 x 3 sets L/R Abductor straight leg raises 5 minute Plank
Aug 16 Sun	12.00	1:38:30	0:08:12	Long Beach to Seal Beach 12 mile loop.  Started very late and ended the run in 92º weather :/ 1 @ 8:04 2 @ 8:01 3 @ 8:04 4 @ 8:00 5 @ 8:01 6 @ 8:18 7 @ 8:13 8 @ 8:13 9 @ 8:30 10 @ 8:22 11 @ 8:16 12 @ 8:05	20.00	12.0
Aug 17 Mon			27.42 mile Bike Ride	Bixby Knolls to Seal Beach loop, break around mile 13 to refuel: • Ate 2 baby food puree fruit/veggie packets while out there. • Drank ½ water bottle. • Details:  27.42 miles in 1:45:32 hrs (moving time) • Average Pace: 3:51 per mile (15.6 mph)			2:41:06
Aug 18 Tue
Aug 19 Wed				6 minute Plank
Aug 20 Thu	5.00	0:36:52	0:07:22	Evening treadmill Tempo run in my Mizuno racing flats: 1 @ 8:00 3% incline 2 @ 7:19 3 @ 7:19 4 @ 7:19 1200m @ 7:19 0400m @ 5:43 pace 5 minute Plank
Aug 21 Fri				10 x 3 sets Pull-Ups (resting my sore righrt knee - medial meniscus)
Aug 22 Sat				Resistance band Abductor/Glute strengthening 5 minute Plank (resting my sore righrt knee - medial meniscus)
Aug 23 Sun			42.09 mile Bike Ride	42mi Bixby Knolls to Huntington Beach loop, stopped at Bolsa Chica because of a 5K going on there, took a break to refuel before heading on. • Ate 2 baby food puree fruit/veggie packets while out there. • Drank ½ full water bottles. • Details:  42 miles in 2:50:37 hrs (moving time) • Average Pace: 4:03 per mile (14.8 mph)	5.00
Aug 24 Mon							0:36:52
Aug 25 Tue				5 minute Plank (resting my sore righrt knee - medial meniscus)
Aug 26 Wed	4.00	0:31:58	0:08:00	Run in Altra One's.  Rt meniscus still slight inflammation, still healing. 1 @ 7:50 2 @ 7:52 3 @ 8:18 4 @ 7:55
Aug 27 Thu
Aug 28 Fri	4.00	0:32:18	0:08:04	Run in Altra One's.  Rt meniscus still slight inflammation, still healing. 1 @ 8:10 2 @ 8:00 3 @ 8:06 4 @ 8:02
Aug 29 Sat				10 x 4 sets Pull-Ups 5 minute Plank
Aug 30 Sun	5.00	0:40:21	0:08:04	5 mile run testing my New Balance MR00 V2 Minimus shoes, too hot out this morning!  The shoes feel good, I'll try them all next week: 1 @ 8:06 2 @ 8:07 3 @ 7:55 4 @ 8:02 5 @ 7:57	13.00
Aug 31 Mon			19 mile Bike Ride	Exploring home to work route: (injured - RT knee medial meniscus inflammed) • Details: 19 miles in 1:19:46 • Average Pace: 4:12 per mile (14.3 mph)			1:44:37
Sep 01 Tue	4.00	0:31:17	0:07:49	Run in NB MR00V2's  Rt meniscus still slight inflammation, but better. 1 @ 7:47 2 @ 7:51 3 @ 7:48 4 @ 7:45
Sep 02 Wed				(injured - RT knee medial meniscus inflammed)
Sep 03 Thu				(injured - RT knee medial meniscus inflammed) 20 x 3 sets L/R Single-Leg Bridges 40 x 3 sets L/R Abductor straight leg raises 5 minute Plank 10 x 4 Pull-Ups
Sep 04 Fri				(injured - RT knee medial meniscus inflammed)
Sep 05 Sat				(injured - RT knee medial meniscus inflammed) 6 minute Plank 20 x 4 L/R Resistance band lateral shuffle/strafing. (glute/hip strength)
Sep 06 Sun				(injured - RT knee medial meniscus inflammed)	4.00
Sep 07 Mon	5.30	0:41:47	0:07:53	Conquer the Bridge 7 (Forgot to stop my watch at finish line): 1 @ 8:21 2 @ 7:53 3 @ 7:32 4 @ 8:44 5 @ 7:20, Last 0.30 @ 2:10			0:31:17
Sep 08 Tue				6 minute Plank 10 x 5 sets Pull-Ups
Sep 09 Wed	3.00	0:23:00	0:07:40	Recovery treadmill run, quads, hamstrings & calves still beat up after doing the Vincent Thomas Bridge on Labor Day: 1 @ 8:00 %2 incline 2 @ 7:30 no incline 3 @ 7:30 no incline
Sep 10 Thu	4.00	0:32:28	0:08:07	Neighborhood 4 miler in 90º weather 1 @ 7:53 2 @ 8:07 3 @ 8:14 4 @ 8:06
Sep 11 Fri				Rest day after late night at n/Naka
Sep 12 Sat	4.00	0:32:51	0:08:13	Neighborhood 4 miler, legs feel heavy today: 1 @ 8:16 2 @ 8:12 3 @ 8:14 4 @ 8:10
Sep 13 Sun			12 mile Bike Ride	10:01 minute Plank (NEW Personal Best) 20 x 3 sets L/R Single-Leg Bridges 40 x 3 sets L/R Abductor straight leg raises 22 x 2 sets & 10 x 1 set Pull-Ups Bike Ride: Home to Jax Bicycles, then Sprouts & back. • Details:  12 miles in 0:46:44 mins, ave moving speed 15.7 mph • Average Pace: 3:54 per mile	16.30			New Plank Personal Best
Sep 14 Mon	4.00	0:32:37	0:08:09	neighborhood run, body feeling fatigued, difficulty maintaining pace: 1 @ 8:00 2 @ 8:07 3 @ 8:07 4 @ 8:08			2:10:06
Sep 15 Tue
Sep 16 Wed	3.00	0:23:00	0:07:40	Morning Treadmill run: 1 @ 8:00 %3 incline 2 @ 7:30 no incline 3 @ 7:30 no incline 10 x 2 sets Pull-ups
Sep 17 Thu	4.00	0:32:46	0:08:11	Morning neighborhood run: 1 @ 8:20 2 @ 8:13 3 @ 8:13 4 @ 8:00 5 minute Plank
Sep 18 Fri
Sep 19 Sat	4.00	0:32:19	0:08:05	Neighborhood morning run: 1 @ 8:04 2 @ 8:08 3 @ 8:03 4 @ 8:00
Sep 20 Sun	3.00	0:23:00	0:07:40	Late morning treadmill recovery after Kenny & Michelle's wedding: 1 @ 8:00 2% incline 2 @ 7:30 no incline 3 @ 7:30 no incline 5 minute Plank, 20 mins Sauna, mild stretching.	18.00
Sep 21 Mon	4.10	0:32:42	0:07:59	Neighborhood 4 miler, knee is improved but not 100%: 1 @ 7:58 2 @ 7:45 3 @ 8:12 4 @ 8:00, 0.10 @ 0:47 (7:50 pace)			2:23:42
Sep 22 Tue				10 x 3 sets Pull-Ups 5 minute Plank
Sep 23 Wed	4.50	0:36:58	0:08:13	Neighborhood run, knee still healing: 1 @ 8:18 2 @ 8:00 3 @ 8:22 4 @ 8:20, ½ mile @ 3:58
Sep 24 Thu	3.00	0:22:49	0:07:36	Treadmill progression run, knee still healing: 1 @ 8:00 %3 incline 2 @ 7:30 %2 incline 3 @ 7:19 %2 incline
Sep 25 Fri	5.00	0:41:45	0:08:21	Morning neighborhood run: 1 @ 8:36 2 @ 8:17 3 @ 8:12 4 @ 8:32 5 @ 8:08
Sep 26 Sat				10 x 3 sets Pull-Ups 6 minute Plank
Sep 27 Sun	8.00	1:04:18	0:08:02	Long Beach Shorline Village to Belmont Shore 8mi Loop run: 1 @ 8:16 2 @ 8:01 3 @ 7:57 4 @ 8:05 5 @ 7:57 6 @ 7:56 7 @ 8:01 8 @ 8:05 Some Abductor & Adductor strengthening	24.60	8.0
Sep 28 Mon							3:18:32
Sep 29 Tue	3.00	0:23:00	0:07:40	Morning treadmill run: 1 @ 8:00 %2 incline 2 @ 7:30 %2 incline 3 @ 7:30 %2 incline
Sep 30 Wed	3.00	0:22:38	0:07:33	Morning treadmill run: 1 @ 8:00 %3 incline 2 @ 7:19 %1 incline 3 @ 7:19 %1 incline
Oct 01 Thu	5.26	43:06.0	0:08:12	Morning neighborhood run: 1 @ 8:11 2 @ 8:15 3 @ 8:07 4 @ 7:57 5 @ 8:22 0.26 @ 1:58  (7:34 pace)
Oct 02 Fri				10 x 3 sets Pull-Ups 5 minute Plank
Oct 03 Sat
Oct 04 Sun	5.00	0:37:16	0:07:27	Late Morning treadmill Tempo run @ 24hr fitness. 1 @ 8:00 2% incline 2 @ 7:19 no incline 3 @ 7:19 no incline 4 @ 7:19 no incline 5 @ 7:19 no incline 1 minute x 3 sets each L/R side planks w/oblique crunch ea 10 secs. 5 minute Plank 20 mins Sauna	16.26
Oct 05 Mon			11.3 mile Bike Ride	11.3 mile Bike ride to work and back to pickup some mail.			2:06:00
Oct 06 Tue
Oct 07 Wed	3.00	0:24:00	0:08:00	Morning apt treadmill run, easy miles to save legs: 1 @ 8:00 %3 incline 2 @ 8:00 %3 incline 3 @ 8:00 %3 incline
Oct 08 Thu	6.00	0:44:35	0:07:26	Morning apt treadmill last TEMPO run before the LBHM: 1 @ 8:00 (¾ @ 3% incline, ¼ @ 4% incline) 2 @ 7:19 %1 incline 3 @ 7:19 %1 incline 4 @ 7:19 %1 incline 5 @ 7:19 %1 incline 6 @ 7:19 %1 incline
Oct 09 Fri
Oct 10 Sat			13.25 mile Bike Ride	13.25 mile rode from home to the Long Beach Marathon Expo n'back.
Oct 11 Sun	13.11	1:39:53	0:07:37	Long Beach Half-Marathon: (Highest temperature in the history of this race; it was almost 90º during the race) ** I rode my bike approx 10 mile loop to the race and back home, after. Hydration/Electrolytes:  hand held water bottle, refilled at stations a couple times.  GuGel's = 2 (one @ mile 5, 8) • HALF MARATHON: 133 of 4971 • Gender Place: 114 of 2351 • Male (age division 40-44): 14 of 333 • MyGarmin Finish = 1:39:53 • Racemine Finish = 1:40:00 (Official finish time) 1 @ 7:30 2 @ 7:29 3 @ 7:28 4 @ 7:27 5 @ 7:29 6 @ 7:37 7 @ 7:37 8 @ 7:35 9 @ 7:37 10 @ 7:27 11 @ 7:39 12 @ 7:47 13 @ 7:30 last 0.11 @ 6:00 pace	22.11	13.1
Oct 12 Mon							2:48:28
Oct 13 Tue
Oct 14 Wed				Legs & right knee still recovering. 5 minute Plank 8 x 6 sets Pull-ups
Oct 15 Thu	3.00	0:24:04	0:08:01	Morning apt treadmill testing legs on 4th day after the race, ran in Vibrams: 1 @ 8:00 %3 incline 2 @ 8:34 %4 incline 3 @ 7:30 %1 incline
Oct 16 Fri
Oct 17 Sat	3.00	0:23:00	0:07:40	Morning apt treadmill in Vibrams. My medial right knee still sore: 1 @ 8:00 %3 incline 2 @ 7:30 %1 incline 3 @ 7:30 %1 incline
Oct 18 Sun				Right knee still recovering.  Slight cold/cough symptoms	6.00
Oct 19 Mon				Right knee still recovering.  Slight cold/cough symptoms 5 minute Plank 8 x 5 sets Pull-ups			0:47:04
Oct 20 Tue
Oct 21 Wed				15 x 6 L/R Resistance band lateral strafing. (glute/hip strength)
Oct 22 Thu				Right knee still recovering. 8 x 6 sets Pull-ups 50 x 2 L/R Adductor leg lifts
Oct 23 Fri
Oct 24 Sat				Right knee still recovering. 7 minute Plank 50 x 2 L/R Adductor leg lifts
Oct 25 Sun	3.60	0:29:15	0:08:07	Morning outdoor run in Asics.  After 6 days off, my medial right knee still sensitive: 1 @ 7:55 2 @ 7:58 3.6 @ 8:12	3.60
Oct 26 Mon							0:29:15
Oct 27 Tue			12 mile Bike Ride	12 miles, in 47:30 minutes, on the apt Recumbent Bike, resistance 10.  Ave pace/mi 3:58 ( 15.2 mph)
Oct 28 Wed			12 mile Bike Ride	12 miles, in 48:00 minutes, on the apt Recumbent Bike, resistance 10.  Ave pace/mi 4:00 ( 15.0 mph)
Oct 29 Thu			12 mile Bike Ride	12 miles, in 47:00 minutes, on the apt Recumbent Bike, resistance 10.  Ave pace/mi 3:55 ( 15.3 mph) 8 x 5 sets (40 Pull-ups)
Oct 30 Fri				7 minute Plank
Oct 31 Sat			12 mile Bike Ride	7 minute Plank
Nov 01 Sun					0.00
Nov 02 Mon	1.00	0:08:34	0:08:34	10 miles, in 39 minutes, on the apt Recumbent Bike, resistance 11.  Ave pace/mi 3:48 ( 15.4 mph) Treadmill test run, Right knee still slightly sensitive medial meniscus: 1 @ 8:34 %3 incline 8 x 8 sets (64 Pull-ups) 6 minute Plank			0:00:00
Nov 03 Tue
Nov 04 Wed			12 mile Bike Ride	12 miles, in 45:15 minutes, on the apt Recumbent Bike, resistance 11.  Ave pace/mi 3:46 ( 15.9 mph)
Nov 05 Thu
Nov 06 Fri				7 minute Plank 8 x 5 sets (40 Pull-ups)
Nov 07 Sat
Nov 08 Sun	13.26	1:52:29	0:08:29	Monterey Bay "Big Sur" Half-Marathon: I ran this with No distance training at all for this race (only did 10.6 TOTAL training miles in the last 27 days).  I have been trying to let my right knee heal by taking time off running and riding the recumbant bike.  Paced over a minute slower then race pace to be safe throught the race - this is the most beautiful road course I've run. *** We were lucky to have our race bibs signed and get a picture with Olympian Kara Goucher :) 1 @ 8:42 2 @ 8:31 3 @ 8:30 4 @ 8:34 5 @ 8:10 6 @ 8:14 7 @ 8:19 8 @ 8:33 9 @ 8:20 10 @ 8:22 11 @ 8:33 12 @ 8:34 13 @ 7:58 last 0.26 @ approx 5:8 pace (forgot to stop my watch for at least 15 secs)	14.26	13.3
Nov 09 Mon							2:01:03
Nov 10 Tue
Nov 11 Wed
Nov 12 Thu	0.25	0:02:00	0:08:00	10 miles, in 39:20 minutes, on the apt Recumbent Bike, resistance 11.  Ave pace/mi 3:56 ( 15.3 mph) Treadmill test run, legs are still recovering from the race: 400m @ 8:00 %2 incline
Nov 13 Fri				6 minute Plank 8 x 6 sets (48 Pull-Ups)
Nov 14 Sat				13 miles, in 52:20 minutes, on the apt Recumbent Bike, resistance 11.  Ave pace/mi 4:02 ( 14.9 mph)
Nov 15 Sun					0.25
Nov 16 Mon				13 miles, in 52:55 minutes, on the apt Recumbent Bike, resistance 12.  Ave pace/mi 4:04 ( 14.7 mph) 10 x 2 sets Side Plank lifts w/oblique crunches 1 min x 3 sets each L/R side planks 4 minute Plank			0:02:00
Nov 17 Tue				1 min x 3 sets each L/R side planks w/oblique crunch every 10 secs. 4 minute Plank
Nov 18 Wed
Nov 19 Thu				15 x 4 sets L/R Single-Leg Bridges 30 x 3 sets L/R Abductor straight leg raises 8 x 6 sets (48 pull-ups)
Nov 20 Fri				10 miles, in 39:00 minutes, on the apt Recumbent Bike, resistance 11.  Ave pace/mi 3:54 ( 15.4 mph)
Nov 21 Sat				10 miles, in 39:30 minutes, on the apt Recumbent Bike, resistance 11.  Ave pace/mi 3:56 ( 15.3 mph) 6 minute Plank 20 x 3 sets L/R Single-Leg Bridges 30 x 3 sets L/R Abductor straight leg raises
Nov 22 Sun	1.00	0:08:00	0:08:00	11 miles, in 43:00 minutes, on the apt Recumbent Bike, resistance 12.  Ave pace/mi 3:56 ( 15.3 mph) 5 minute Plank 1 mile @ 8:00 %2 inicline on apt treadmill (in Altra Adams)	1.00
Nov 23 Mon				1min x 3sets (6mins) L/R side planks w/oblique crunch every 10 secs. 6 minute Plank 20 x 3 sets L/R Single-Leg Bridges 30 x 3 sets L/R Abductor straight leg raises			0:08:00
Nov 24 Tue				14 miles, in 58:00 minutes, on the apt Recumbent Bike, resistance 12.  Ave pace/mi 4:09 (14.5 mph)
Nov 25 Wed				7 minute Plank 20 x 3 sets L/R Single-Leg Bridges 30 x 4 sets L/R Abductor straight leg raises
Nov 26 Thu	1.00	0:08:00	0:08:00	11 miles, in 41:25 minutes, on the apt Recumbent Bike, resistance 12.  Ave pace/mi 3:46 ( 15.9 mph) 6 minute Plank 1 mile @ 8:00 %2 inicline on apt treadmill (in Altra Adams)
Nov 27 Fri
Nov 28 Sat				6 minute Plank 8 x 5 sets (40 pull-ups)
Nov 29 Sun					1.00
Nov 30 Mon	1.00	0:08:00	0:08:00	13 miles, in 52:50 minutes, on the apt Recumbent Bike, resistance 12.  Ave pace/mi 4:04 ( 14.8 mph) 1 min x 3 sets (6 mins) L/R side planks w/oblique crunch ea 10 secs. 4 minute Plank 1 mile @ 8:00 %2 inicline on apt treadmill (in Altra Adams)			0:08:00
Dec 01 Tue				20 x 3 sets L/R Single-Leg Bridges 40 x 3 sets L/R Abductor straight leg raises 8 x 5 sets (40 pull-ups) 5 minute Plank
Dec 02 Wed	1.00	0:08:00	0:08:00	12 miles, in 42:15 minutes, on the apt Recumbent Bike, resistance 12.  Ave pace/mi 3:31 ( 14.8 mph) 5 minute Plank 1 mile @ 8:00 %2 inicline on apt treadmill (in Altra Adams)
Dec 03 Thu				20 x 3 sets L/R Single-Leg Bridges 40 x 3 sets L/R Abductor straight leg raises 8 x 6 sets (48 pull-ups) 6 minute Plank
Dec 04 Fri	1.00	0:08:00	0:08:00	12.25 miles, in 48:00 minutes, on the apt Recumbent Bike, resistance 12.  Ave pace/mi 3:55 (15.3 mph) 1 mile @ 8:00 %2 inicline on apt treadmill (in Altra Adams)
Dec 05 Sat
Dec 06 Sun					3.00
Dec 07 Mon	2.00	0:16:00	0:08:00	10 miles, in 38:00 minutes, on the apt Recumbent Bike, resistance 12.  Ave pace/mi 3:48 (15.8 mph) 2 treadmill miles @ 8:00 %2 inicline (in Altra Adams) 5 minute Plank			0:24:00
Dec 08 Tue				20 x 3 sets L/R Single-Leg Bridges 30 x 3 sets L/R Abductor straight leg raises 8 x 6 sets (48 pull-ups)
Dec 09 Wed	2.00	0:16:27	0:08:13	Two treadmill miles (in Altra Adams): 1600m @ 8:20 %2 inicline 1200m @ 8:20 %2 inicline 400m @ 7:30 2% incline 5 minute Plank
Dec 10 Thu	2.00	0:16:20	0:08:10	Two treadmill miles (in Vibram Bikila's): 1 @ 8:20 %2 inicline 2 @ 8:00 %2 inicline
Dec 11 Fri
Dec 12 Sat	3.00	0:24:20	0:08:07	5 miles, in 18:25 minutes, on the apt Recumbent Bike, resistance 12. Three treadmill miles (in Altra Adams): 1 @ 8:20 %2 inicline 2 @ 8:00 %2 inicline 3 @ 8:00 %2 incline 5 minute Plank
Dec 13 Sun				20 x 3 sets L/R Single-Leg Bridges 30 x 4 sets L/R Abductor straight leg raises 5 minute Plank	9.00
Dec 14 Mon	3.00	0:23:50	0:07:57	7 miles, in 28:50 minutes, on the apt Recumbent Bike, resistance 12. Three treadmill miles (in Altra Adams): 1 @ 8:20 %2 inicline 2 @ 8:00 %2 inicline 3 @ 7:30 %2 incline			1:13:07
Dec 15 Tue				8 x 6 sets (48 pull-ups)
Dec 16 Wed	3.00	0:24:01	0:08:00	Three treadmill miles (in Altra Adams): 1 @ 8:20 %2 inicline 2 @ 8:00 %2 inicline 3 @ 7:41 %2 incline 5 minute Plank
Dec 17 Thu				20 x 3 sets L/R Single-Leg Bridges 40 x 4 sets L/R Abductor straight leg raises 5 minute Plank
Dec 18 Fri	3.00	0:23:50	0:07:57	Three treadmill miles (in Altra Adams): 1 @ 8:20 %2 inicline 2 @ 8:00 %2 inicline 3 @ 7:30 %2 incline 5 minute Plank
Dec 19 Sat				8 x 6 sets (48 pull-ups) 20 x 3 sets L/R Single-Leg Bridges 40 x 3 sets L/R Abductor straight leg raises 1 min x 3 sets (6mins) L/R side planks w/oblique crunch ea 10 secs.
Dec 20 Sun					9.00
Dec 21 Mon	4.00	0:31:31	0:07:53	Apartment treadmill progression run (in Altra Adams): 1 @ 8:20 %2 inicline 2 @ 8:00 %2 inicline 3 @ 7:41 %2 inicline 4 @ 7:30 %2 incline 5 minute Plank			1:11:41
Dec 22 Tue				20 x 3 sets L/R Single-Leg Bridges 40 x 3 sets L/R Abductor straight leg raises 5 minute Plank
Dec 23 Wed	4.00	0:31:09	0:07:47	Apartment treadmill progression run (in Altra Adams): 1 @ 8:20 %2 inicline 2 @ 8:00 %2 inicline 3 @ 7:30 %2 inicline 4 @ 7:19 %2 incline 8 x 6 sets (48 pull-ups)
Dec 24 Thu				5 minute Plank
Dec 25 Fri
Dec 26 Sat	4.00	0:32:28	0:08:07	First 4 outdoor miles in almost 2 months (Ran in Altra Samsons) 1 @ 8:16 2 @ 8:12 3 @ 8:01 4 @ 7:59
Dec 27 Sun					12.00
Dec 28 Mon				8 x 8 sets (64 pull-ups) 20 x 3 sets L/R Single-Leg Bridges 40 x 4 sets L/R Abductor straight leg raises 5 minute Plank			1:35:08
Dec 29 Tue	4.00	0:32:10	0:08:02	Apartment treadmill progression run (in Altra Adams): 1 @ 8:20 %2 inicline 2 @ 8:20 %2 inicline 3 @ 8:00 %2 inicline 4 @ 7:30 %2 incline
Dec 30 Wed				10 x 4 sets (40 pull-ups) 5 minute Plank
Dec 31 Thu					4.00
							0:32:10
total miles	830.88	108:05:21	total hrs		830.88	295.9	108:05:21