2007 miles	562.0	2015 miles	830.9	Planks :	51					Most miles/month	164.9
2008 miles	1005.0	2016 miles	752.0	Side Planks :	8	January	56.90	July	78.00	Most miles/week	47.0
2009 miles	1026.5	Bike miles:	19.2	801 last year		February	49.90	August	88.90	Longest run	26.5
2010 miles	1229.0			(19 last yr) (10 or more miles) Long Runs :	17	March	36.72	September	91.00	Altra Adam :	544.53
2011 miles	1343.0			(1 last yr) (two in one day) Double runs:	0	April	29.10	October	84.20	Altra instinct :	262.67
2012 miles	1286.3	PR's		(11 last year) Tempo runs:	1	May	41.35	November	63.50	AltraSamson 9.0 :	203.05
2013 miles	936.1	Races		(18 last year) Progression runs:	22	June	59.10	December	73.35	Vibram KSO Trek :	214.08
2014 miles	958.8	Athlinks		(23 last year) Injured Days:	22					AltraSamson 9.5 :	727.21
		# of runs	167	165 last year	9	Stride run		Altra One:	342.70	Vibram Bikila LS :	172.5
		0:27:00		Emil's TRAINING LOG 2016				Asics NF2	226.52	NB MRC5000's :	460.0
Date	Distance	Time	Pace	Comments	Mi/Wk	LongRuns	Hrs/Wk			NB MR00 V2 :	365.3
Jan 01 Fri	4.00	0:31:11	0:07:48	Apartment treadmill progression run in Altra Adam's: 1 @ 8:00 %2 incline 2 @ 8:00 %2 incline 3 @ 7:41 %2 incline 4 @ 7:30 %2 incline 5 minute plank
Jan 02 Sat
Jan 03 Sun					4.00		0:31:11
Jan 04 Mon				5 minute plank
Jan 05 Tue	3.00	0:25:00	0:08:20	Apartment treadmill run in my NB's: 1 @ 8:20 %2 incline 2 @ 8:20 %2 incline 3 @ 8:20 %2 incline
Jan 06 Wed	4.00	0:32:40	0:08:10	Apartment treadmill run in my NB's: 1 @ 8:20 %2 incline 2 @ 8:20 %2 incline 3 @ 8:00 %2 incline 4 @ 8:00 %2 incline 5 minute plank
Jan 07 Thu				50 pull-ups (10 x 5 sets) 5 minute plank
Jan 08 Fri	3.00	0:24:25	0:08:08	Apartment treadmill run in my NB's: 1600m @ 8:20 %2 incline 1600m @ 8:20 %2 incline 0800m @ 8:00 %2 incline 0800m @ 7:30 %2 incline
Jan 09 Sat				30 pull-ups (10 x 3 sets) 5 minute plank 1 minute side planks w/oblique crunch ea 10 secs.
Jan 10 Sun	5.10	0:42:52	0:08:24	Morning neighborhood run, knee finally improved but being safe with pacing 1 @ 8:33 2 @ 8:28 3 @ 8:07 4 @ 8:20 5 @ 8:12	15.10		2:04:57
Jan 11 Mon				Hip/glute strengthening
Jan 12 Tue	4.00	0:32:19	0:08:05	Apartment treadmill run in my NB's: 1 @ 8:20 %2 incline 2 @ 8:20 %2 incline 3 @ 8:00 %2 incline 4 @ 7:41 %2 incline
Jan 13 Wed	4.00	0:32:02	0:08:00	Apartment treadmill run in my NB's: 1 @ 8:20 %2 incline 2 @ 8:20 %2 incline 3 @ 7:41 %2 incline 4 @ 7:41 %2 incline 30 pull-ups (10 x 3 sets) 5 minute plank
Jan 14 Thu	3.00	0:23:56	0:07:59	2 miles in 7:40 minutes on Recumbent bike, resistance lvl 12. Apartment treadmill run in my NB's: 1600m @ 8:20 %2 incline 1600m @ 8:00 %2 incline 0800m @ 7:41 %2 incline 0800m @ 7:30 %2 incline
Jan 15 Fri
Jan 16 Sat				30 pull-ups (10 x 3 sets) 6 minute plank **Feeling slight cold symptoms today
Jan 17 Sun	6.00	0:48:06	0:08:01	Apartment treadmill progression run: 1 @ 8:20 %2 incline 2 @ 8:00 %2 incline 3 @ 8:00 %2 incline 4 @ 8:00 %2 incline 5 @ 7:53 %2 incline 6 @ 7:53 %2 incline **Feeling slight cold symptoms today	17.00		2:16:23
Jan 18 Mon				**Feeling slight cold symptoms today
Jan 19 Tue				**Feeling slight cold symptoms today
Jan 20 Wed	3.20	0:27:04	0:08:28	Morning neighborhood run: 1 @ 8:34 2 @ 8:26 3.2 @ 8:23 **Feeling slight cold symptoms today, but improved.
Jan 21 Thu				30 pull-ups (10 x 3 sets)
Jan 22 Fri	4.00	0:31:51	0:07:58	Apartment treadmill progression run in my NB's: 1 @ 8:20 %2 incline 2 @ 8:20 %2 incline 3 @ 7:41 no incline 4 @ 7:30 no incline 5 minute plank
Jan 23 Sat
Jan 24 Sun					7.20		0:58:55
Jan 25 Mon
Jan 26 Tue
Jan 27 Wed	4.00	0:33:00	0:08:15	Morning neighborhood run: 1 @ 8:05 2 @ 8:09 3 @ 8:11 4 @ 8:09
Jan 28 Thu	3.10	0:24:48	0:08:00	Morning apt treadmill run: 1 @ 8:00 2 @ 8:00 3.1 @ 8:00
Jan 29 Fri
Jan 30 Sat
Jan 31 Sun	6.50	0:55:17	0:08:30	First neighborhood run @ the new house, explored west area: 1 @ 8:16 2 @ 8:32 3 @ 8:30 4 @ 8:16 5 @ 8:24 6.5 @ 8:26 forgot to stop my watch.	13.60		1:53:05
Feb 01 Mon	4.00	0:33:54	0:08:28	Neighborhood run around new home, it was freezing outside! 1 @ 8:28 2 @ 8:24 3 @ 8:14 4 @ 8:27
Feb 02 Tue				6 minute plank
Feb 03 Wed	4.00	0:32:27	0:08:07	Running & exploring the neighborhood: 1 @ 8:16 2 @ 8:00 3 @ 8:01 4 @ 8:10
Feb 04 Thu
Feb 05 Fri				Strengthening Hip Abductors & Glutes 6 minute Plank
Feb 06 Sat
Feb 07 Sun	13.10	1:48:01	0:08:15	2016 Surf City Half-Marathon (20th Anniversary) Overall:  748 out of 11943 Men:  538 out of 4643 M 40-44:  88 out of 663 Age/Grade:  56.40% Place: 1727 1 @ 8:04 2 @ 7:51 3 @ 7:48 4 @ 8:06 5 @ 7:37 6 @ 7:58 7 @ 8:08 8 @ 8:20 9 @ 8:16 10 @ 8:23 11 @ 8:27 12 @ 8:04 13 @ 7:38, last 0.10mi @6:32 pace	21.10	13.1	2:54:22
Feb 08 Mon
Feb 09 Tue
Feb 10 Wed				40 pull-ups (10 x 4 sets) 5 minute plank
Feb 11 Thu
Feb 12 Fri
Feb 13 Sat
Feb 14 Sun					0.00		0:00:00
Feb 15 Mon
Feb 16 Tue	4.00	0:32:37	0:08:09	Morning neighborhood run: 1 @ 8:16 2 @ 7:55 3 @ 8:08 4 @ 8:18
Feb 17 Wed
Feb 18 Thu	4.10	0:33:17	0:08:07	Morning neighborhood run - house to Arlington - Lomita - Crenshaw - Sepulveda loop: 1 @ 8:26 2 @ 8:06 3 @ 7:56 4.1 @ 7:59
Feb 19 Fri	4.15	0:34:00	0:08:12	Morning neighborhood run: 1 @ 8:26 2 @ 8:15 3 @ 8:01 4 @ 7:52, last 0.15 @ 7:50 pace
Feb 20 Sat
Feb 21 Sun	4.15	0:34:00	0:08:12	Morning neighborhood run: 1 @ 8:29 2 @ 8:15 3 @ 8:01 4 @ 7:48, last 0.15 @ 7:53 pace	16.40		2:13:54
Feb 22 Mon
Feb 23 Tue
Feb 24 Wed	4.00	0:32:14	0:08:03	Morning neighborhood run: 1 @ 8:07 2 @ 7:57 3 @ 7:56 4 @ 8:14
Feb 25 Thu	4.10	0:32:34	0:07:57	Morning neighborhood run: 1 @ 8:11 2 @ 7:50 3 @ 7:59 4 @ 7:48
Feb 26 Fri				30 pull-ups (10 x 3 sets)
Feb 27 Sat
Feb 28 Sun	4.30	0:35:00	0:08:08	Morning neighborhood run: 1 @ 8:24 2 @ 8:13 3 @ 7:52 4 @ 7:59, last 0.30 @ 7:57 pace	12.40		1:39:48
Feb 29 Mon				30 pull-ups (10 x 3 sets)
Mar 01 Tue
Mar 02 Wed	4.30	0:34:52	0:08:07	Morning neighborhood run: 1 @ 8:27 2 @ 8:09 3 @ 7:59 4 @ 7:51, last 0.30 @ 8:07 pace
Mar 03 Thu	4.10	0:32:38	0:07:58	Morning neighborhood run: 1 @ 8:15 2 @ 7:57 3 @ 7:49 4 @ 7:51, last 0.10 @ 7:40 pace
Mar 04 Fri				40 pull-ups (10 x 4 sets) 3 minute plank (interrupted by doorbell - Terceros remodeling)
Mar 05 Sat				40 pull-ups (10 x 4 sets) 5 minute plank
Mar 06 Sun	5.00	0:40:09	0:08:02	5 mile loop (Cabrillo-Sepulveda-Western-Lomita-Crenshaw-Cabrillo): 1 @ 8:07 2 @ 7:49 3 @ 8:03 4 @ 8:02 5 @ 7:45	13.40		1:47:39
Mar 07 Mon
Mar 08 Tue				30 pull-ups (10 x 3 sets)
Mar 09 Wed	4.00	0:32:14	0:08:03	Morning neighborhood run trying to burn some of Hakata Ramen dinner last night with my wife, Sasha & Michael de la Cruz 1 @ 8:09 2 @ 7:49 3 @ 7:50 4 @ 7:43
Mar 10 Thu	4.10	0:32:27	0:07:55	Morning neighborhood run 1 @ 8:10 2 @ 7:54 3 @ 7:50 4.1 @ 7:50
Mar 11 Fri	4.12	0:32:27	0:07:53	Morning neighborhood run 1 @ 8:14 2 @ 7:51 3 @ 7:49 4.1 @ 7:44
Mar 12 Sat				50 pull-ups (10 x 5 sets) 5 minute plank
Mar 13 Sun	7.00	0:57:05	0:08:09	Morning neighborhood run 1 @ 8:12 2 @ 7:58 3 @ 8:04 4 @ 8:09 5 @ 8:10 6 @ 8:03 7 @ 7:55	19.22		2:34:13
Mar 14 Mon
Mar 15 Tue
Mar 16 Wed	4.10	0:32:26	0:07:55	Morning neighborhood run 1 @ 8:14 2 @ 7:53 3 @ 7:51 4.1 @ 7:44
Mar 17 Thu				50 pull-ups (10 x 5 sets) 5 minute plank Injured - Right knee medial side feels tender
Mar 18 Fri				Injured - Right knee medial side feels tender
Mar 19 Sat				Injured - Right knee medial side feels tender
Mar 20 Sun				Injured - Right knee medial side feels tender	4.10		0:32:26
Mar 21 Mon				6.24 miles in 25:26 mins @4:05 ave pace.  Bike ride to pickup groceries & back.  Resting my injured, tender right knee.
Mar 22 Tue				30 pull-ups (10 x 3 sets) 5 minute plank Injured - Right knee medial side feels tender
Mar 23 Wed				Injured - Right knee medial side feels tender
Mar 24 Thu				30 pull-ups (10 x 3 sets) Injured - Right knee medial side feels tender
Mar 25 Fri				Injured - Right knee medial side feels tender
Mar 26 Sat				Injured - Right knee medial side feels tender
Mar 27 Sun				11 miles stationary bike in 30:50 mins, level 13 30 pull-ups ( 10 x 3 sets) 3 x 1 minute Planks & Side Planks w/oblique crunch every 10 secs (9 mins) 18 mins in sauna Injured - Right knee medial side feels tender	0.00		0:00:00
Mar 28 Mon				Injured - Right knee medial side feels tender
Mar 29 Tue				Injured - Right knee medial side feels tender
Mar 30 Wed				Injured - Right knee medial side feels tender
Mar 31 Thu				Injured - Right knee medial side feels tender
Apr 01 Fri				Injured - Right knee medial side feels tender
Apr 02 Sat				Injured - Right knee medial side feels tender
Apr 03 Sun				Injured - Right knee medial side feels tender	0.00		0:00:00
Apr 04 Mon				Injured - Right knee medial side feels tender
Apr 05 Tue				Injured - Right knee medial side feels tender
Apr 06 Wed				Injured - Right knee medial side feels tender
Apr 07 Thu				Right knee noticably improved, but still slight instability.
Apr 08 Fri	3.00	0:24:00	0:08:00	I ran ½ mile on Indoor Track @ YMCA, then 2.5 miles on the treadmill. 5 minute Plank 10 mins in Sauna
Apr 09 Sat
Apr 10 Sun	3.00	0:24:19	0:08:06	YMCA Treadmill run: 1 @ 8:19 %1 incline 2 @ 8:00 3 @ 8:00 30 pull-ups (10 x 3 sets) 5 minute Plank, 10 mins in Sauna	6.00		0:48:19
Apr 11 Mon
Apr 12 Tue
Apr 13 Wed	3.00	0:24:19	0:08:06	YMCA Treadmill run: 1 @ 8:19 %1 incline 2 @ 8:00 3 @ 8:00 5 minute Plank, 10 mins in Sauna
Apr 14 Thu
Apr 15 Fri
Apr 16 Sat	3.00	0:24:19	0:08:06	YMCA Treadmill run: 1 @ 8:19 %1 incline 2 @ 8:00 3 @ 8:00 5 minute Plank, 10 mins in Sauna
Apr 17 Sun				stomach issues	6.00		0:48:38
Apr 18 Mon				stomach issues
Apr 19 Tue				3 min jump rope
Apr 20 Wed
Apr 21 Thu	3.00	0:24:38	0:08:13	YMCA Treadmill run: 1 @ 8:19 %1 incline 2 @ 8:19 %1 incline 3 @ 8:00 30 pull-ups (10 x 3 sets) 5 minute Plank, 10 mins in Sauna
Apr 22 Fri	3.00	0:24:38	0:08:13	YMCA Treadmill run: 1 @ 8:19 %1 incline 2 @ 8:19 %1 incline 3 @ 8:00 5 minute Plank, 14 mins in Sauna
Apr 23 Sat
Apr 24 Sun	4.00	0:32:19	0:08:05	YMCA Treadmill run: 1 @ 8:19 %1 incline 2 @ 8:00 3 @ 8:00 4 @ 8:00 30 pull-ups (10 x 3 sets) 5 minute Plank, 15 mins in Sauna	7.00		0:56:57
Apr 25 Mon
Apr 26 Tue
Apr 27 Wed	4.00	0:32:38	0:08:09	YMCA Treadmill run: 1 @ 8:19 %1 incline 2 @ 8:19 %1 incline 3 @ 8:00 4 @ 8:00 30 pull-ups (10 x 3 sets) 5 minute Plank, 15 mins in Sauna
Apr 28 Thu
Apr 29 Fri	3.10	0:25:36	0:08:15	Morning neighborhood run, 5K 1 @ 8:14 2 @ 8:27 3.1 @ 8:10
Apr 30 Sat
May 01 Sun	4.00	0:31:36	0:07:54	YMCA Treadmill progression run: 1 @ 8:19 %1 incline 2 @ 8:00 3 @ 7:47 4 @ 7:30 30 pull-ups (10 x 3 sets) 5 minute Plank, 10 mins in Sauna	11.10		1:29:50
May 02 Mon
May 03 Tue
May 04 Wed	3.00	0:24:59	0:08:20	Neighborhood run: 1 @ 8:33 2 @ 8:17 3 @ 8:09
May 05 Thu
May 06 Fri	4.00	0:31:36	0:07:54	YMCA Treadmill progression run: 1 @ 8:19 %1 incline 2 @ 8:00 3 @ 7:47 4 @ 7:30 5 minute Plank, 10 mins in Sauna
May 07 Sat
May 08 Sun	5.00	0:40:08	0:08:02	YMCA Treadmill progression run: 1 @ 8:19 %1 incline 2 @ 8:19 %1 incline 3 @ 8:00 4 @ 8:00 5 @ 7:30 30 pull-ups (10 x 3 sets), 15 mins in Sauna	12.00		1:36:43
May 09 Mon
May 10 Tue	4.00	0:33:40	0:08:25	Neighborhood run: 1 @ 8:20 2 @ 8:06 3 @ 8:10 4.1 @ 8:17
May 11 Wed
May 12 Thu
May 13 Fri	4.00	0:32:08	0:08:02	YMCA Treadmill progression run: 1 @ 8:19 %1 incline 2 @ 8:19 %1 incline 3 @ 8:00 4 @ 7:30 30 pull-ups (10 x 3 sets), 15 mins in Sauna
May 14 Sat
May 15 Sun					8.00		1:05:48
May 16 Mon
May 17 Tue
May 18 Wed
May 19 Thu
May 20 Fri
May 21 Sat
May 22 Sun	3.00	0:25:39	0:08:33	Neighborhood run: 1 @ 8:35 2 @ 8:35 3 @ 8:14	3.00		0:25:39
May 23 Mon
May 24 Tue	3.00	0:25:05	0:08:22	Ran with a slightly inflammed left rib cartilage, breathing was a little challenging. 1 @ 8:39 2 @ 8:17 3 @ 8:09
May 25 Wed
May 26 Thu	3.00	0:24:52	0:08:17	Ribs slightly improved, able to run with little discomfort. 1 @ 8:36 2 @ 8:13 3 @ 8:03
May 27 Fri
May 28 Sat	4.35	0:35:16	0:08:06	Neighborhood run.  Ribs re-injured while blowing my nose yesterday. 1 @ 8:26 2 @ 8:13 3 @ 7:58 4 @ 7:50, last 0.35 @ 8:03 pace
May 29 Sun					10.35		1:25:13
May 30 Mon
May 31 Tue	4.00	0:32:19	0:08:05	First run on the home treadmill: 1 @ 8:19 %1 incline 2 @ 8:00 3 @ 8:00 4 @ 8:00
Jun 01 Wed	3.00	0:24:06	0:08:02	Home treadmill: 1 @ 8:19 %1 incline 2 @ 8:00 %1 incline 3 @ 7:47
Jun 02 Thu				30 pull-ups (10 x 3 sets)
Jun 03 Fri	4.00	0:31:55	0:07:59	Progression run on the home treadmill: 1 @ 8:19 %1 incline 2 @ 8:19 %1 incline 3 @ 7:47 4 @ 7:30
Jun 04 Sat
Jun 05 Sun	4.00	0:31:26	0:07:51	Progression run on the home treadmill: 1 @ 8:20 %1 incline 2 @ 8:20 %1 incline 3 @ 7:47 %3 incline 4 @ 7:19 no incline 30 pull-ups (10 x 3 sets) 5 minute plank	15.00		1:59:46
Jun 06 Mon
Jun 07 Tue	2.00	0:16:20	0:08:10	Home treadmill: 1 @ 8:20 %1 incline 2 @ 8:00 %1 incline, last 0.40 @ %4 incline
Jun 08 Wed	3.10	0:24:32	0:07:55	Home treadmill: 1 @ 8:00 %1 incline 2 @ 8:00 %1 incline 3 @ 7:47, last 0.10 @ 7:30 pace
Jun 09 Thu	4.00	0:31:11	0:07:48	Progression run on the home treadmill: 1 @ 8:00 %1 incline 2 @ 8:00 %1 incline 3 @ 7:41 %1 incline 4 @ 7:30 no incline
Jun 10 Fri	2.00	0:15:33	0:07:46	Home treadmill, no time for more: 1 @ 8:00 %1 incline 320m @ 7:30 %1 incline 320m @ 8:00 %1 incline 320m @ 7:19 %1 incline 320m @ 8:00 %1 incline 320m @ 6:58 %1 incline
Jun 11 Sat				Daniel's graduation @ UCLA
Jun 12 Sun	4.00	0:31:11	0:07:48	Progression run on the home treadmill: 1 @ 8:00 %1 incline 2 @ 8:00 %1 incline 3 @ 7:41 %1 incline 4 @ 7:30 no incline	15.10		1:58:47
Jun 13 Mon
Jun 14 Tue	3.00	0:24:00	0:08:00	Home treadmill: 1 @ 8:00 %1 incline 2 @ 8:00 %1 incline 3 @ 8:00 %1 incline
Jun 15 Wed	3.00	0:23:41	0:07:54	Home treadmill: 1 @ 8:00 %1 incline 2 @ 8:00 %1 incline 3 @ 7:40 %1 incline 40 pull-ups (10 x 4 sets)
Jun 16 Thu	3.00	0:23:41	0:07:54	Home treadmill: 1 @ 8:00 %1 incline 2 @ 8:00 %1 incline 3 @ 7:40 %1 incline
Jun 17 Fri
Jun 18 Sat	4.00	0:31:22	0:07:50	Home treadmill: 1 @ 8:00 %1 incline 2 @ 8:00 %1 incline 3 @ 7:41 %1 incline 4 @ 7:41 %1 incline
Jun 19 Sun					13.00		1:42:44
Jun 20 Mon	4.00	0:31:22	0:07:50	Home treadmill: 1 @ 8:00 %1 incline 2 @ 8:00 %1 incline 3 @ 7:41 %1 incline 4 @ 7:41 %1 incline 40 pull-ups (10 x 4 sets)
Jun 21 Tue				5 minute plank
Jun 22 Wed	4.00	0:32:01	0:08:00	Neighborhood run, only had to stop once at a street light, slept 10pm: 1 @ 8:08 2 @ 8:06 3 @ 7:57 4 @ 7:50
Jun 23 Thu	4.00	0:32:38	0:08:09	Neighborhood run, more tired then yesterday, slept around 11pm: 1 @ 8:13 2 @ 8:16 3 @ 8:10 4 @ 7:59
Jun 24 Fri				5 minute plank
Jun 25 Sat				6 minute plank 40 pull-ups (10 x 4 sets)
Jun 26 Sun					12.00		1:36:01
Jun 27 Mon	4.00	0:31:11	0:07:48	Renassiance @ Indian Wells gym Treadmill: 1 @ 8:00 %1 incline 2 @ 8:00 %1 incline 3 @ 7:41 %1 incline 4 @ 7:30 %1 incline 5 minute plank 30 pull-ups (10 x 3 sets)
Jun 28 Tue
Jun 29 Wed	4.00	0:31:11	0:07:48	Home Treadmill: 1 @ 8:00 %1 incline 2 @ 8:00 %1 incline 3 @ 7:41 %1 incline 4 @ 7:30 %1 incline 5 minute plank
Jun 30 Thu
Jul 01 Fri	4.00	0:31:26	0:07:51	Neighborhood run: 1 @ 8:08 2 @ 7:49 3 @ 7:49 4 @ 7:40
Jul 02 Sat	3.00	0:24:51	0:08:17	Neighborhood run - home to Wilson park loop: 1 @ 8:17 2 @ 8:03 3 @ 7:59 40 pull-ups (10 x 4 sets)
Jul 03 Sun					15.00		1:58:39
Jul 04 Mon	4.00	0:30:58	0:07:44	Renassiance @ Indian Wells gym Treadmill: 1 @ 8:00 %1 incline 2 @ 7:47 %1 incline 3 @ 7:41 %1 incline 4 @ 7:30 %1 incline 5 minute plank 30 pull-ups (10 x 3 sets)
Jul 05 Tue
Jul 06 Wed	4.00	0:31:32	0:07:53	Neighborhood run - home to Wilson park loop: 1 @ 8:03 2 @ 7:52 3 @ 7:57 4 @ 7:40
Jul 07 Thu
Jul 08 Fri	4.00	0:31:11	0:07:48	Home Treadmill: 1 @ 8:00 %1 incline 2 @ 8:00 %1 incline 3 @ 7:41 %1 incline 4 @ 7:30 %1 incline
Jul 09 Sat
Jul 10 Sun	6.00	0:48:11	0:08:02	Home/Wilson Park loops, testing new shoes: 1 @ 8:02 2 @ 7:56 3 @ 8:00 4 @ 8:01 5 @ 8:07 6 @ 8:05 5 minute plank	18.00		2:21:52
Jul 11 Mon
Jul 12 Tue	3.00	0:25:05	0:08:22	Neighborhood run, legs feel fatigued today: 1 @ 8:17 2 @ 8:06 3.1 @ 8:01
Jul 13 Wed	3.00	0:23:30	0:07:50	Home Treadmill: 1 @ 8:00 %1 incline 2 @ 8:00 %1 incline 3 @ 7:30 %1 incline
Jul 14 Thu	3.00	0:23:30	0:07:50	Home Treadmill: 1 @ 8:00 %1 incline 2 @ 8:00 %1 incline 3 @ 7:30 %1 incline
Jul 15 Fri				long work day, then hosting dinner for 10, slept after midnight.
Jul 16 Sat				rest / long day at work again.
Jul 17 Sun	7.00	0:55:39	0:07:57	Home to Wilson park loops and back: 1 @ 8:05 2 @ 8:09 3 @ 7:53 4 @ 7:57 5 @ 7:53 6 @ 7:50 7 @ 7:52	16.00		2:07:44
Jul 18 Mon
Jul 19 Tue	3.00	0:23:54	0:07:58	Neighborhood run: 1 @ 8:14 2 @ 7:51 3 @ 7:48
Jul 20 Wed	4.00	0:31:47	0:07:57	Home to Wilson park loops and back: 1 @ 8:16 2 @ 7:58 3 @ 7:54 4 @ 7:39
Jul 21 Thu	4.00	0:31:48	0:07:57	Evening run - Home to Wilson park loops and back: 1 @ 8:18 2 @ 7:49 3 @ 7:49 4 @ 7:41 5 minute plank
Jul 22 Fri
Jul 23 Sat				Hip Abductors leg lifts (30 x 3 sets) Glutes - single leg bridges ((20 x 3 sets) 50 pull-ups (10 x 5 sets) 5 minute plank
Jul 24 Sun	8.00	1:04:35	0:08:04	Home to Wilson park loops and back: 1 @ 8:04 2 @ 8:03 3 @ 7:58 4 @ 8:03 5 @ 7:55 6 @ 8:04 7 @ 8:07 8 @ 8:11	19.00	8.0	2:32:04
Jul 25 Mon				30 pull-ups (10 x 3 sets) 5 minute plank
Jul 26 Tue	4.00	0:32:21	0:08:05	Home to Wilson park loops and back: 1 @ 8:20 2 @ 8:02 3 @ 7:57 4 @ 8:02
Jul 27 Wed				40 pull-ups (10 x 4 sets)
Jul 28 Thu	4.00	0:32:21	0:08:05	Home to Wilson park loops and back: 1 @ 8:24 2 @ 8:03 3 @ 7:54 4 @ 7:45 5 minute plank
Jul 29 Fri
Jul 30 Sat
Jul 31 Sun	10.00	1:22:02	0:08:12	Hermosa Beach - RAT loop long run.  Tough to hold pace running on under 4 hours of sleep: 1 @ 8:09 2 @ 8:08 3 @ 8:03 4 @ 8:00 5 @ 8:08 6 @ 8:16 7 @ 8:25 8 @ 8:20 9 @ 8:33 10 @ 8:00	18.00	10.0	2:26:44
Aug 01 Mon				40 pull-ups (10 x 4 sets)
Aug 02 Tue	4.00	0:32:06	0:08:01	Home to Wilson park loops and back: 1 @ 8:25 2 @ 8:07 3 @ 7:44 4 @ 7:50
Aug 03 Wed	4.00	0:31:56	0:07:59	Home to Wilson park loops and back: 1 @ 8:19 2 @ 8:03 3 @ 7:52 4 @ 7:42
Aug 04 Thu	3.00	0:23:17	0:07:46	Home treadmill progression: 1 @ 8:00 %1 incline 2 @ 7:47 %1 incline 4 @ 7:30 %1 incline 5 minute plank
Aug 05 Fri				30 pull-ups (10 x 3 sets)
Aug 06 Sat				Hip Abductors straight leg lifts (30 x 3 sets) Single leg brideges (20 x 3 sets)
Aug 07 Sun	11.00	1:30:29	0:08:14	Hermosa Beach - Dockwiler loop long run.  Definitely needed more electolytes: 1 @ 8:25 2 @ 8:04 3 @ 7:54 4 @ 8:15 5 @ 8:19 6 @ 8:11 7 @ 8:05 8 @ 8:25 9 @ 8:15 10 @ 8:40 11 @ 7:56	22.00	11.0	2:57:48
Aug 08 Mon
Aug 09 Tue	4.00	0:33:20	0:08:20	Home to Wilson park loops and back: 1 @ 8:47 2 @ 8:19 3 @ 8:04 4 @ 8:11
Aug 10 Wed	2.00	0:15:30	0:07:45	1 @ 8:00 %1 incline 2 @ 7:30 %1 incline 5 minute plank 40 pull-ups (10 x 4 sets) Hip Abductors straight leg lifts (30 x 3 sets) Single leg brideges (20 x 3 sets)
Aug 11 Thu	4.00	0:31:53	0:07:58	Home to Wilson park loops and back: 1 @ 8:18 2 @ 7:50 3 @ 7:53 4 @ 7:52
Aug 12 Fri
Aug 13 Sat
Aug 14 Sun	12.00	1:38:50	0:08:14	Hermosa - Dockweiler 12 mi loop: 1 @ 8:22 2 @ 7:56 3 @ 8:01 4 @ 8:00 5 @ 8:03 6 @ 8:06 7 @ 8:08 8 @ 8:27 9 @ 8:27 10 @ 8:32 11 @ 8:30 12 @ 8:18	22.00	12.0	2:59:33
Aug 15 Mon
Aug 16 Tue	4.00	0:30:58	0:07:44	Home Treadmill Progression run: 1 @ 8:00 %1 incline 2 @ 7:47 %1 incline 3 @ 7:41 %1 incline 4 @ 7:30 %1 incline
Aug 17 Wed	3.10	0:25:41	0:08:17	Home to Wilson park loops and back: 1 @ 8:15 2 @ 8:18 (Right Calf tight - had to stop then slow down) 3 @ 8:22
Aug 18 Thu				5 minute plank Hip Abductors straight leg lifts (30 x 3 sets) Single leg brideges (20 x 3 sets)
Aug 19 Fri
Aug 20 Sat	10.00	1:20:53	0:08:05	Torrance long run.  1 PowerGel @ mile 6: 1 @ 8:25 2 @ 8:05 3 @ 7:59 4 @ 7:59 5 @ 8:01 6 @ 8:16 7 @ 7:59 8 @ 8:00 9 @ 8:14 10 @ 7:55		10.0
Aug 21 Sun					17.10		2:17:32
Aug 22 Mon
Aug 23 Tue	4.00	0:31:11	0:07:48	Treadmill @ Dave & Sanna's: 1 @ 8:00 %1 incline 1 @ 8:00 %1 incline 1 @ 7:41 %1 incline 1 @ 7:30 %1 incline
Aug 24 Wed	4.00	0:30:41	0:07:40	Treadmill @ Dave & Sanna's: 1 @ 8:00 %1 incline 1 @ 7:41 %1 incline 1 @ 7:30 %1 incline 1 @ 7:30 %1 incline
Aug 25 Thu	3.00	0:25:29	0:08:30	Mohnton neighborhood run from Dave and Sanna's home: 1 @ 9:09 2 @ 8:06 3 @ 8:14
Aug 26 Fri	6.50	0:57:01	0:08:46	Grings Mills trail run with Hanna (1 mo Birthday), Queanh and Dave: 1 @ 10:28 2 @ 8:37 3 @ 8:34 4 @ 8:22 5 @ 8:11 6 @ 8:23 ½ @ 8 52 pace
Aug 27 Sat				Travel Day from PHI to LAX
Aug 28 Sun	4.30	0:34:32	0:08:02	Neighborhood run: 1 @ 8:17 2 @ 8:04 3 @ 7:56 4 @ 7:52 0.30 @ 7:57 pace	21.80		2:58:54
Aug 29 Mon				5 minute jump rope 1 minute side planks w/oblique crunch ea 10 secs (2 sets) with 1 minute plank in-between sets (3 sets). 40 pull-ups (10 x 4 sets)
Aug 30 Tue	3.00	0:23:11	0:07:44	Home Treadmill: 1 @ 8:00 %1 incline 2 @ 7:41 %1 incline 3 @ 7:30 %1 incline 2 minutes jump rope
Aug 31 Wed	3.00	0:22:49	0:07:36	Home Treadmill: 1 @ 8:00 %1 incline 2 @ 7:30 %1 incline 3 @ 7:19 %1 incline
Sep 01 Thu	4.00	0:31:31	0:07:53	Home to Wilson park loops and back: 1 @ 8:14 2 @ 7:50 3 @ 7:51 4 @ 7:39 1 minute side planks w/oblique crunch ea 10 secs (2 sets) with 1 minute plank in-between sets (3 sets). 40 pull-ups (10 x 4 sets)
Sep 02 Fri				Hip Abductors straight leg lifts (30 x 3 sets) Single leg brideges (20 x 3 sets) 2 minute x 2 sets side planks
Sep 03 Sat
Sep 04 Sun	11.00	1:28:27	0:08:02	RAT Beach - Manhattan Beach loop: Hydration/Electrolytes: PowerGel @ mile 6.5, never refilled water bottle: 1 @ 8:14 2 @ 7:54 3 @ 7:53 4 @ 7:55 5 @ 7:57 6 @ 8:10 7 @ 8:16 8 @ 8:17 9 @ 8:04 10 @ 8:04 11 @ 7:43	21.00	11.0	2:45:58
Sep 05 Mon
Sep 06 Tue	4.00	0:30:30	0:07:37	Home treadmill run: 1 @ 8:00 %1 incline 1 @ 7:30 %1 incline 1 @ 7:30 %1 incline 1 @ 7:30 %1 incline 40 pull-ups (10 x 4 sets) (3 sets) 1 minute side planks w/oblique crunch ea 10 secs with 1 minute plank in-between side plank sets (9 minutes total)
Sep 07 Wed	3.00	0:22:28	0:07:29	Home treadmill progression run: 1 @ 8:00 %1 incline 1 @ 7:30 %1 incline 1 @ 6:58 %1 incline Side planks lift & crunch (20 x 1 set)
Sep 08 Thu	4.00	0:29:57	0:07:29	Home treadmill run: 1 @ 8:00 %1 incline 1 @ 7:19 %1 incline 1 @ 7:19 %1 incline 1 @ 7:19 %1 incline
Sep 09 Fri				Hip Abductors straight leg lifts (30 x 4 sets) Single leg brideges (20 x 3 sets)
Sep 10 Sat
Sep 11 Sun	12.00	1:36:20	0:08:02	RAT Beach - Manhattan Beach loop: Hydration/Electrolytes: PowerGel @ mile 6.5, refilled water bottle once: 1 @ 8:16 2 @ 7:50 3 @ 8:03 4 @ 7:48 5 @ 7:54 6 @ 7:55 7 @ 7:53 8 @ 7:55 9 @ 8:04 10 @ 7:50 11 @ 7:53 12 @ 7:58	23.00	12.0	2:59:15
Sep 12 Mon
Sep 13 Tue	3.00	0:23:00	0:07:40	Home Treadmill: 1 @ 8:00 %1 incline 2 @ 7:41 %1 incline 3 @ 7:19 %1 incline 40 pull-ups (10 x 4 sets)
Sep 14 Wed	4.00	0:29:58	0:07:30	Home treadmill progression run: 1 @ 8:00 %1 incline 1 @ 7:30 %1 incline 1 @ 7:30 %1 incline 1 @ 6:58 %1 incline
Sep 15 Thu	3.00	0:23:00	0:07:40	Home Treadmill: 1 @ 8:00 %1 incline 2 @ 7:41 %1 incline 3 @ 7:19 %1 incline
Sep 16 Fri
Sep 17 Sat
Sep 18 Sun	10.00	1:19:41	0:07:58	RAT bch to end of Hermosa loop, only one 10 oz water bottle. 1 @ 7:54 2 @ 7:58 3 @ 7:47 4 @ 7:45 5 @ 7:41 6 @ 9:09 (walked while eating half a protein bar) 7 @ 7:47 8 @ 7:44 9 @ 7:48 10 @ 7:31	20.00	10.0	2:35:39
Sep 19 Mon
Sep 20 Tue	3.00	0:22:49	0:07:36	Home Treadmill: 1 @ 8:00 %1 incline 2 @ 7:30 %1 incline 3 @ 7:19 %1 incline
Sep 21 Wed	3.00	0:23:11	0:07:44	Home Treadmill: 1 @ 8:00 %1 incline 2 @ 7:41 %1 incline 3 @ 7:30 %1 incline
Sep 22 Thu	4.00	0:29:57	0:07:29	Home treadmill run: 1 @ 8:00 %1 incline 1 @ 7:19 %1 incline 1 @ 7:19 %1 incline 1 @ 7:19 %1 incline
Sep 23 Fri				Hip Abductors leg lifts (40 x 4 sets) Glutes - single leg bridges (20 x 4 sets)
Sep 24 Sat				50 push-ups (25 x 2 sets)
Sep 25 Sun	12.00	1:35:19	0:07:57	RAT to Manhattan Bch Loop.  Cool to run into Dan Lehnberg at the end of my run, good training and book reading advice "the purple runner" :) 1 @ 7:51 2 @ 7:47 3 @ 7:41 4 @ 7:48 5 @ 7:42 6 @ 7:55 7 @ 8:02 8 @ 8:01 9 @ 8:01 10 @ 7:57 11 @ 8:02 12 @ 7:43	22.00	12.0	2:51:16
Sep 26 Mon				25 push-ups
Sep 27 Tue	3.00	0:22:30	0:07:30	8:00 miles %1 incline easy pace (1st mile = warmup) 6:18 pace %1 incline (6 x 30-35 sec strides every 2 mins)
Sep 28 Wed	4.00	0:28:40	0:07:10	Treadmill run 8:00 pace w/9 strides @ 6:18 for 30 sec each: • 8 minute pace %1 incline easy pace (1st mile = warmup) • 6:18 pace %1 incline (9 x 30-35 sec strides every 2 mins) 30 push-ups
Sep 29 Thu	4.00	0:29:47	0:07:27	Treadmill run, experimenting with strides 1 @ 8:00 %1 incline 2 @ 6:53 %1 incline 3 @ 7:19 %1 incline 4 @ 8:00 %1 incline with 3 x 30 sec strides every 2 mins @ 6:18 pace
Sep 30 Fri				Hip Abductors straight leg lifts (30 x 3 sets) Single leg brideges (20 x 3 sets) 35 push-ups
Oct 01 Sat
Oct 02 Sun	10.00	1:18:51	0:07:53	RAT to Manhattan Bch Loop. Then strides. 1 @ 8:06 2 @ 7:45 3 @ 7:50 4 @ 7:51 5 @ 7:47 6 @ 8:33 7 @ 7:51 8 @ 7:41 9 @ 7:51 10 @ 7:32 End of run:  5 x 100m strides	21.00	10.0	2:39:48
Oct 03 Mon
Oct 04 Tue	3.00	0:22:17	0:07:26	Treadmill progression: 1 @ 8:00 %1 incline 2 @ 7:19 %1 incline 3 @ 6:53 %1 incline
Oct 05 Wed
Oct 06 Thu	5.00	0:35:49	0:07:10	Treadmill tempo run: 1 @ 8:00 %1 incline 2 @ 7:03 %1 incline 3 @ 7:03 %1 incline 4 @ 7:03 %1 incline 5 @ 6:40 %1 incline
Oct 07 Fri
Oct 08 Sat
Oct 09 Sun	13.10	1:39:36	0:07:36	Long Beach Half-Marathon: Negative Split! :) Hydration/Electrolytes: 2 PowerGel (@mile 5.5 and 9), 1 NUUN tab (Half @ start & water refill around mile 7) Entire Field: 255 of 9920 Gender Place: 218 of 4181 Division(M40-44): 35 of 627 Over 1st Half: I passed 1606 runners, 15 passed me. Over 2nd Half:  I passed 383 runners, 0 passed me. For the record, you were ahead of more than 99% of women runners. 1 @ 7:47 2 @ 7:53 3 @ 7:37 4 @ 7:39 5 @ 7:35 6 @ 7:35 7 @ 7:53 (First 7 miles @ 7:43 ave pace) 8 @ 7:46 9 @ 7:34 10 @ 7:31 11 @ 7:38 12 @ 7:31 13 @ 6:59 last 0.10 at 4:20 pace (Last 6.1 miles @ 7:30 ave pace)	21.10	13.1	2:37:42
Oct 10 Mon
Oct 11 Tue
Oct 12 Wed	3.00	0:22:38	0:07:33	Home Treadmill progression: 1 @ 8:00 %1 incline 2 @ 7:30 %1 incline 3 @ 7:08 %1 incline
Oct 13 Thu	3.10	0:24:39	0:07:57	Home to Wilson Park loop: 1 @ 8:05 2 @ 7:58 3.0 @ 7:51
Oct 14 Fri				Hip Abductors leg lifts (30 x 3 sets) Glutes - single leg bridges (20 x 3 sets) 5 minute plank
Oct 15 Sat	3.00	0:22:10	0:07:23	Home Treadmill progression: 1 @ 8:00 %1 incline 2 @ 7:30 %1 incline 3 @ 6:40 %1 incline
Oct 16 Sun					9.10		1:09:27
Oct 17 Mon	4.00	0:31:10	0:07:48	Home to Wilson Park Loop: 1 @ 8:04 2 @ 7:51 3 @ 7:43 4 @ 7:31
Oct 18 Tue	3.00	0:22:28	0:07:29	Home Treadmill progression: 1 @ 8:00 %1 incline 2 @ 7:30 %1 incline 3 @ 6:58 %1 incline 40 push-ups
Oct 19 Wed	3.00	0:23:00	0:07:40	8:00 miles %1 incline easy pace (1st mile = warmup) 6:18 pace %1 incline (8 x 30 sec strides every 90 secs)
Oct 20 Thu	3.00	0:22:16	0:07:25	Home Treadmill progression: 1 @ 8:00 %1 incline 2 @ 7:08 %1 incline 3 @ 7:08 %1 incline
Oct 21 Fri
Oct 22 Sat
Oct 23 Sun	10.00	1:18:15	0:07:50	RAT to Manhattan loop.  1/2 nuun tablet in water bottle and 1 PowerGel: • Ran a negative split :) 1 @ 7:55 2 @ 7:54 3 @ 7:47 4 @ 8:10 5 @ 7:41 (First 5mi @ 7:53 pace) 6 @ 7:53 (1 PowerGel) 7 @ 7:40 8 @ 7:45 9 @  7:54 10 @ 7:36 (Last 5mi @ 7:46 pace)	23.00	10.0	2:57:09
Oct 24 Mon
Oct 25 Tue	4.00	0:31:32	0:07:53	Home to Wilson Park Loops: 1 @ 7:52 2 @ 7:48 3 @ 7:48 4 @ 7:33
Oct 26 Wed	3.00	0:23:00	0:07:40	8:00 miles %1 incline easy pace (1st mile = warmup) 6:18 pace %1 incline (8 x 30 sec strides every 90 secs)
Oct 27 Thu				Hip Abductors leg lifts (30 x 3 sets) Glutes - single leg bridges (20 x 4 sets) 40 Push-ups 3 minute plank
Oct 28 Fri	3.00	0:22:49	0:07:36	Home Treadmill: 1 @ 8:00 %1 incline 2 @ 7:30 %1 incline 3 @ 7:19 %1 incline
Oct 29 Sat
Oct 30 Sun	11.00	1:27:29	0:07:57	RAT bch to Manhattan loop, ½ NUUN tablet & 1 PowerGel @ mile 6. • Ran a negative split :) 1 @ 8:07 2 @ 7:53 3 @ 7:55 4 @ 7:54 5 @ 7:52 (First 5mi @ 7:56 ave pace) 6 @ 8:08 7 @ 8:06 8 @ 7:50 9 @ 7:53 10 @ 7:51 11 @ 7:32 (last 6mi @ 7:43 pace)	21.00	11.0	2:44:50
Oct 31 Mon
Nov 01 Tue	3.00	0:22:10	0:07:23	Home Treadmill progression: 1 @ 8:00 %1 incline 2 @ 7:30 %1 incline 3 @ 6:40 %1 incline
Nov 02 Wed	3.00	0:23:00	0:07:40	Home Treadmill progression: 1 @ 8:00 %1 incline 2 @ 7:30 %1 incline 3 @ 8:00 %1 incline w/30 sec strides @ 6:18 pace every 90 secs. 40 pull-ups (10 x 4 sets)
Nov 03 Thu				Hip Abductors leg lifts (30 x 3 sets) Glutes - single leg bridges (20 x 3 sets) 5 minute plank
Nov 04 Fri
Nov 05 Sat	6.00	0:45:58	0:07:40	Home to Wilson Park & beyond loop, beautiful cool/foggy running weather. 1 @ 7:55 2 @ 7:37 3 @ 7:26 4 @ 7:42 5 @ 7:48 6 @ 7:30
Nov 06 Sun					12.00		1:31:08
Nov 07 Mon
Nov 08 Tue	4.00	0:31:11	0:07:48	Neighborhood run: 1 @ 8:00 2 @ 7:52 3 @ 7:50 4 @ 7:43
Nov 09 Wed	3.00	0:25:25	0:08:28	8:00 miles %1 incline easy pace (1st mile = warmup) 6:18 pace %1 incline (7 x 30 sec strides every 90 secs)
Nov 10 Thu
Nov 11 Fri	4.00	0:30:30	0:07:37	Home to Best Buy in Torrance.  Met Q there while she was buying NES. 1 @ 7:49 2 @ 7:37 3 @ 7:30 4 @ 7:34
Nov 12 Sat
Nov 13 Sun	10.00	1:19:22	0:07:56	10 miler around Torrance/Redondo area: 1 @ 8:14 2 @ 7:53 3 @ 7:36 4 @ 7:54 5 @ 8:10 6 @ 8:43 (PowerGel at start of mile, but spilled on my shirt so I walked) 7 @ 7:47 8 @ 7:52 9 @ 7:33 10 @ 7:40	21.00	10.0	2:46:28
Nov 14 Mon
Nov 15 Tue	3.00	0:24:00	0:08:00	1 @ 8:00 %1 incline easy pace (1st mile = warmup) 2 @ 8:00 (6:18 pace %1 incline 4 x 30 sec strides every 90 secs) 3 @ 7:19 %1 incline
Nov 16 Wed	3.00	0:23:00	0:07:40	1 @ 7:30 %1 2 @ 7:30 %1 3 @ 8:00 %1 30 pull-ups (10 x 3 sets)
Nov 17 Thu
Nov 18 Fri	4.00	0:31:04	0:07:46	Home - Wilson Park loops: 1 @ 8:01 2 @ 7:37 3 @ 7:34 4 @ 7:52 30 pull-ups (10 x 3 sets)
Nov 19 Sat
Nov 20 Sun	10.50	1:22:27	0:07:51	Home - Redondo Loop, too many street lights: 1 PowerGel & ½ a Nuun tab. 1 @ 8:07 2 @ 7:50 3 @ 7:44 4 @ 7:41 5 @ 7:49 (0:39:11) 1st split 6 @ 8:10 7 @ 8:32 8 @ 7:40 9 @ 7:35 10.5 @ 7:33 (0:39:30) 2nd split	20.50	10.5	2:40:31
Nov 21 Mon
Nov 22 Tue
Nov 23 Wed	3.00	0:23:30	0:07:50	Home Treadmill: 1 @ 8:00 %1 incline 2 @ 7:30 %1 incline 3 @ 8:00 %1 incline
Nov 24 Thu
Nov 25 Fri
Nov 26 Sat
Nov 27 Sun					3.00		0:23:30
Nov 28 Mon	4.00	0:30:25	0:07:36	Home to Wilson Park Loops 1 @ 8:05 2 @ 7:39 3 @ 7:24 4 @ 7:15 2 x 1 minute Planks & Side Planks w/oblique crunch every 10 secs (6 mins)
Nov 29 Tue
Nov 30 Wed	3.00	0:23:03	0:07:41	Home Treadmill: 1 @ 7:41 2 @ 7:41 3 @ 7:41
Dec 01 Thu	3.00	0:23:22	0:07:47	Home Treadmill: 1 @ 7:41 2 @ 7:41 3 @ 8:00
Dec 02 Fri
Dec 03 Sat
Dec 04 Sun	11.00	1:27:29	0:07:57	Home to Redondo Bch loop.  ½ nuun tablet. 1 @ 8:16 2 @ 7:42 3 @ 7:39 4 @ 8:05 5 @ 7:48 6 @ 8:17 ate a powerGel 7 @ 7:59 8 @ 7:51 9 @ 8:01 10 @ 7:47 11 @ 8:04	21.00	11.0	2:44:19
Dec 05 Mon
Dec 06 Tue	3.00	0:24:00	0:08:00	Home Treadmill
Dec 07 Wed
Dec 08 Thu	4.00	0:30:33	0:07:38	Home to Wilson Park loops: 1 @ 7:47 2 @ 7:38 3 @ 7:36 4 @ 7:32
Dec 09 Fri
Dec 10 Sat
Dec 11 Sun	10.00	1:19:59	0:08:00	Home to REdondo Bch loop.  1 nuun tablet & 2 honey packs I made.  Mile splits based on "Moving Time", not including street light stops. 1 @ 7:50 2 @ 7:46 3 @ 7:34 4 @ 8:17 5 @ 8:25 (ate honey pack) 6 @ 8:28 7 @ 8:31 (ate honey pack) 8 @ 7:48 9 @ 7:42 10 @ 7:38	17.00	10.0	2:14:32
Dec 12 Mon
Dec 13 Tue	4.00	0:30:41	0:07:40	Home to Wilson Park Loops: 1 @ 7:52 2 @ 7:42 3 @ 7:38 4 @ 7:29
Dec 14 Wed				Hip Abductors leg lifts (30 x 3 sets) Glutes - single leg bridges (20 x 3 sets) 3 minute plank
Dec 15 Thu	3.10	0:24:05	0:07:46	Morning neighborhood run 1 @ 7:45 2 @ 7:53 3.1 @ 7:33
Dec 16 Fri	3.00	0:24:00	0:08:00	Home Treadmill @ 8:00 pace.
Dec 17 Sat
Dec 18 Sun					10.10		1:18:46
Dec 19 Mon	4.00	0:30:51	0:07:43	Home to Wilson Park loops 1 @ 8:02 2 @ 7:40 3 @ 7:40 4 @ 7:29 30 pull-ups (10 x 3 sets)
Dec 20 Tue	3.00	0:23:22	0:07:47	Home Treadmill: 1 @ 8:00 2 @ 7:41 3 @ 7:41 30 push-ups
Dec 21 Wed
Dec 22 Thu	4.00	0:30:40	0:07:40	Home to Wilson Park Loops: 1 @ 8:01 2 @ 7:42 3 @ 7:35 4 @ 7:22
Dec 23 Fri	4.00	0:30:41	0:07:40	Home to Wilson Park Loops: 1 @ 7:50 2 @ 7:42 3 @ 7:38 4 @ 7:31 3 minute plank
Dec 24 Sat
Dec 25 Sun					15.00		1:55:34
Dec 26 Mon
Dec 27 Tue	5.00	0:37:57	0:07:35	Home Treadmill mile warmup: 1 @ 8:00 %1 incline Neighborhood run: 2 @ 7:38 3 @ 7:18 4 @ 7:33 5 @ 7:30
Dec 28 Wed	4.00	0:30:51	0:07:43	Home to Wilson Park: 1 @ 7:59 2 @ 7:43 3 @ 7:33 4 @ 7:36
Dec 29 Thu				Hip Abductors leg lifts (30 x 3 sets) Glutes - single leg bridges ((20 x 3 sets) 30 pull-ups (10 x 3 sets)
Dec 30 Fri	4.25	0:33:12	0:07:49	Rain Run, home to Wilson park loops: 1 @ 7:58 2 @ 7:48 3 @ 7:43 4.25 @ 7:50
Dec 31 Sat	4.00	0:30:27	0:07:37	Home to Wilson Park 2 loops, and back: 1 @ 7:49 2 @ 7:39 3 @ 7:37 4 @ 7:22	17.25		2:12:27
total miles	752.02	99:35:05	total hrs		749.02	194.7	99:10:27