2007 miles	562.0	2015 miles	830.9	(13 last yr) (10 or more miles) Long Runs :	41					Most miles/month	179.3
2008 miles	1005.0	2016 miles	752.0	(4 last year) Injured Days:	0	January	89.15	July	117.06	Most miles/week	65.1
2009 miles	1026.5	2017 miles	932.8	(4 last year) Stride/Hill Repeats:	13	February	74.36	August	96.14	Most Hrs run/week	12:47:42
2010 miles	1229.0	2018 miles	847.9	(Ø last year) Tempo Runs:	1	March	106.04	September	55.41	Longest run	31.3
2011 miles	1343.0	2019 miles	1381.2	(10 last year) Sick  day:	16	April	147.27	October	158.88	10K	0:43:44
2012 miles	1286.3			Weekly mileage high this year :	65.1	May	133.86	November	179.34	Half Marathon	1:35:46
2013 miles	936.1		16	Bike Miles		June	127.31	December	96.40	Marathon	3:29:16
2014 miles	958.8	PR's	Races	Athlinks						Altra Escalante :	619.5
		# of runs	198	(196 last year)						Altra Superior 4 :	580.43
		0:27:00		Emil's TRAINING LOG 2019				Altra Spike	82.55	Crane Pose	40 secs
Date	Distance	Time	Pace	Comments	Mi/Wk	LongRuns	Hrs/Wk			L-sit:	35 secs
Jan 01 Tue	3.24	0:28:05	0:08:40	Inclined Treadmill run @ Agua Caliente Resort Gym Plank and Side Planks 1 minute x 2 reps.
Jan 02 Wed	3.40	0:29:42	0:08:44	Home Treadmill, including cool-down walk.
Jan 03 Thu
Jan 04 Fri	4.00	0:29:24	0:07:21	Home Treadmill, including cool-down walk. 1@8:00, 3@7:08 pace. Dead hang Pull-ups 5 x 3 reps
Jan 05 Sat
Jan 06 Sun	20.00	3:00:22	0:09:01	Redondo Beach to Playa Del Rey loop		20.0
Jan 07 Mon					30.64		4:27:33
Jan 08 Tue	3.00	0:24:00	0:08:00	Home Treadmill. Dead Hang Pull-ups 5 x 2 reps. Bridges 3 x 25 reps w/25Lbs on hips
Jan 09 Wed	3.00	0:23:00	0:07:40	Home Treadmill. Side Planks w/obllique crunch every 10 secs, 1 minute x 2 reps
Jan 10 Thu				Single Leg Bridges 5 x 20 reps, Abductor Leg lifts 3 x 25 reps
Jan 11 Fri
Jan 12 Sat
Jan 13 Sun	11.25	1:46:41	0:09:29	Palos Verdes Estates Long Run - Some PV Trails.  Took S-Cap Plus pill = 1@start, @0:55:00, @1:30:00	17.25	11.3	2:33:41
Jan 14 Mon				sick - Queanh so generously shared her Flu/Cold with me :)
Jan 15 Tue				sick
Jan 16 Wed				sick
Jan 17 Thu				sick
Jan 18 Fri				sick
Jan 19 Sat	3.00	0:24:10	0:08:03	Home Treadmill, Pull-ups 2 x 5 reps, Biceps 2 x 12 reps@15Lbs.
Jan 20 Sun	14.00	2:52:26	0:12:19	Del Cerro Trail run/nike to Trump Golf Course trails, San Pedro turn around.  Stopped to practice crane pose and take a break.	17.00	14.0	3:16:36
Jan 21 Mon
Jan 22 Tue
Jan 23 Wed
Jan 24 Thu	4.00	0:34:47	0:08:42	Neighborhood Run
Jan 25 Fri	3.00	0:23:00	0:07:40	Home Treadmill, Single Leg Bridges 3 x 20 reps, Abductor Leg lifts 3 x 25 reps.  Bicepcs 3 x 15 reps @15lbs
Jan 26 Sat
Jan 27 Sun	10.26	1:38:36	0:09:37	PV Estates zone2 long training Run - took 2 S-cap Plus pills during run.	17.26	10.3	2:36:23
Jan 28 Mon
Jan 29 Tue	3.00	0:22:26	0:07:29	Home Treadmill, Bicepcs 3 x 15 reps @15lbs, Pull-ups (from a dead hang) 2 x 5 reps, upper back work, core work, crane pose practice.
Jan 30 Wed	4.00	0:29:39	0:07:25	Home Treadmill, Side Planks 1 x 1 minute. Core work, crane pose practice.
Jan 31 Thu
Feb 01 Fri
Feb 02 Sat
Feb 03 Sun	13.10	1:42:30	0:07:49	Surf City Half-Marathon: cold, windy start, and strong head wind at the turnaround till finish. S-Cap Plus pill @ start & mile 5. 1 Huma gel mile 8. Age Division (M45-49): 46 Gender: 327 Overall: 402 1 @ 7:30 2 @ 7:37 3 @ 7:29 4 @ 7:46 5 @ 7:37 6 @ 7:42 7 @ 7:55 8 @ 7:56 9 @ 7:43 10 @ 7:59 11 @ 8:10 12 @ 7:57 13 @ 7:42	20.10	13.1	2:34:35
Feb 04 Mon
Feb 05 Tue
Feb 06 Wed	3.00	0:22:49	0:07:36	Home Treadmill - 8:00, 7:30, 7:19.  Single Leg Bridges 4 x 20 reps, Crow Pose 3 x 10 sec reps, Core work, Pull-ups 1 x 5 reps.
Feb 07 Thu	3.00	0:22:38	0:07:33	Home Treadmill - 8:00, 7:30, 7:08.  Single Leg Bridges 4 x 20 reps, Core work, Pull-ups 2 x 5 reps.
Feb 08 Fri	4.60	0:36:00	0:07:50	Home Treadmill.  Single Leg Bridges 4 x 20 reps, Core work, Pull-ups 2 x 5 reps.
Feb 09 Sat
Feb 10 Sun	4.00	0:30:45	0:07:41	Home Treadmill, Single Leg Bridges 3 x 20 reps, Core work, Pull-ups 1 x 5 reps, some crow pose.	14.60		1:52:12
Feb 11 Mon
Feb 12 Tue	3.00	0:23:00	0:07:40	Home Treadmill, Single Leg Bridges 3 x 20 reps
Feb 13 Wed
Feb 14 Thu	3.00	0:23:30	0:07:50	Home Treadmill.  Single Leg Bridges 4 x 20 reps, Core work, Pull-ups 2 x 5 reps. Planks & Side Planks 1 min x 2 reps (6 mins)
Feb 15 Fri
Feb 16 Sat	3.00	0:24:00	0:08:00	Laguna Cliffs Marriot Resort & Spa - Treadmill run, Planks & Side Planks 1 min x 2 reps (6 mins), Core Work, Crow Pose 15, 10, 10 sec reps.
Feb 17 Sun	3.00	0:23:30	0:07:50	Laguna Cliffs Marriot Resort & Spa - Treadmill run, Planks & Side Planks 1 min x 2 reps (6 mins), Core Work, Crow Pose 15, 10, 10 sec reps. Single Leg Bridges 4 x 20 reps	12.00		1:34:00
Feb 18 Mon
Feb 19 Tue
Feb 20 Wed	4.00	0:30:07	0:07:32	Home Treadmill,  Core work, Pull-ups 2 x 5 reps. Single Leg Bridges 3 x 25 reps, Biceps 15 x 3 reps. Crow pose 10 secs.
Feb 21 Thu	3.00	0:23:00	0:07:40	Home Treadmill,  Core work, Pull-ups 1 x 5 reps. Single Leg Bridges 3 x 25 reps, Abductor leg lifts 30 x 3 reps.  Crow pose 15 secs.
Feb 22 Fri
Feb 23 Sat
Feb 24 Sun	20.56	3:59:26	0:11:39	PV Estates zone2 long training Run - took 3 S-cap Plus pills and 2 Huma Gels during run. 2,262 ft elevation. Love the Altra Superior 4 Trail shoes.	27.56	20.6	4:52:33
Feb 25 Mon
Feb 26 Tue
Feb 27 Wed	4.10	0:34:45	0:08:29	Run home to wilson park loops and back.  1 x 4 reps dead hang pull-ups, 1 minute Plank & side Planks
Feb 28 Thu	3.00	0:22:58	0:07:39	Home Treadmill - 2nd mile @ 4% incline. 3rd mile @ 6:58 pace. 2 x 4 reps dead hang pull-ups, behind and in front of neck.  Single Leg Bridges 3 x 25 reps
Mar 01 Fri	4.00	0:32:30	0:08:07	Run home to wilson park loops and back.  1 x 4 reps dead hang pull-ups behind & in front of neck.
Mar 02 Sat
Mar 03 Sun	17.50	3:38:25	0:12:29	PV Estates zone2 long training Run - took 2 S-cap Plus pills and 2 Huma Gels during run. 2,353 ft elevation. Love the Altra Superior 4 Trail shoes.	28.60	17.5	5:08:38
Mar 04 Mon				16.07 Mile casual Bike ride, stopped by Whole Foods for groceries
Mar 05 Tue
Mar 06 Wed	3.00	0:23:30	0:07:50	Home Treadmill. 2 x 4 reps dead hang pull-ups, behind and in front of neck.  Single Leg Bridges 3 x 25 reps, some core work.
Mar 07 Thu	4.03	0:33:22	0:08:17	Run home to wilson park loops and back.  1 x 4 reps dead hang pull-ups behind & in front of neck, Single Leg Bridges 3 x 25 reps, Plank & Side Planks 1 minute x 1 rep, core work.
Mar 08 Fri
Mar 09 Sat	3.00	0:23:30	0:07:50	Home Treadmill. 1 x 6 reps dead hang pull-ups, behind and in front of neck.  Single Leg Bridges 3 x 25 reps, some core work & Biceps curls. Crane Pose 15 secs.
Mar 10 Sun					10.03		1:20:22
Mar 11 Mon	16.06	2:35:16	0:09:40	PV Estates long run/hike, 1,453 ft Elevation Gain.		16.1
Mar 12 Tue
Mar 13 Wed	3.00	0:23:30	0:07:50	Home Treadmill. 1 x 6 reps dead hang pull-ups, behind and in front of neck.  Single Leg Bridges 3 x 25 reps, some core work, Biceps curls, Planch push-ups. Crane Pose 15 secs.
Mar 14 Thu
Mar 15 Fri	3.00	0:23:30	0:07:50	Home Treadmill. 1 x 6 reps dead hang pull-ups, behind and in front of neck.  Single Leg Bridges 4 x 25 reps, some core work, Crane Pose 20 secs.
Mar 16 Sat
Mar 17 Sun	16.00	2:48:16	0:10:31	PV Estates long run/hike, 1,678 ft Elevation Gain.	38.06	16.0	6:10:32
Mar 18 Mon
Mar 19 Tue
Mar 20 Wed	3.56	0:29:18	0:08:14	Neighborhood Run, Biceps, Pull-ups, core work
Mar 21 Thu	4.02	0:33:00	0:08:13	Neighborhood Run.
Mar 22 Fri
Mar 23 Sat
Mar 24 Sun	18.50	3:52:28	0:12:34	PVE - RPV loop Run/Hike. Garmin reads 3,387 ft elevation gain, Strava reads 3783 ft elevation gain.	26.08	18.5	4:54:46
Mar 25 Mon
Mar 26 Tue
Mar 27 Wed	3.00	0:23:30	0:07:50	Home Treadmill. 1 minute Plank/Side Planks, 20 second Crow Pose.
Mar 28 Thu	3.00	0:23:30	0:07:50	Home Treadmill. 1 x 4 reps dead hang pull-ups, behind and in front of neck.  Single Leg Bridges 3 x 30 reps, some core work, Biceps curls, Crane Pose 20 secs.
Mar 29 Fri				Planks & Side Planks 2 x 1 minute reps, Single Leg Bridges 4 x 25 reps. Dead hang pull-ups 2 x 4 reps. Biceps, Chest, Core.
Mar 30 Sat				Single Leg Bridges 4 x 25 reps.  Biceps, Chest, Shoulder, Core work.
Mar 31 Sun	4.37	0:36:40	0:08:23	Neighborhood run	10.37		1:23:40
Apr 01 Mon	13.50	2:50:40	0:12:39	Del Cerro to Lunada Canyon loop. Trail run/hike, ran into a rattlesnake on the trails and through a bunch of goats! Garmin reads 2,381 ft elevvation gain, Strava reads 2,674ft.		13.5
Apr 02 Tue				Planks & Side Planks 2 x 1 minute reps (6 mins), Biceps, Chest, Shoulders, Back, Core.
Apr 03 Wed				Single Leg Bridges 3 x 25 reps.  Biceps, Chest, Shoulder, Core work.
Apr 04 Thu	2.10	0:17:00	0:08:06	Home Treadmill
Apr 05 Fri	4.00	0:33:03	0:08:16	Home to Wilson Park loops & back.
Apr 06 Sat
Apr 07 Sun	22.18	4:35:51	0:12:26	Long Run/Hike in PVE/RPV.  Took 3 s-caps, and 5 honey packs during hike, I definitely should've carried more water.	41.78	22.2	8:16:34
Apr 08 Mon
Apr 09 Tue	3.49	0:30:06	0:08:37	Neighborhood run
Apr 10 Wed				Planks & Side Planks 2 x 1 minute reps (6 mins), Single Leg Bridges 3 x 20 reps.  Biceps, Chest, Shoulder, Core work.
Apr 11 Thu
Apr 12 Fri	5.57	0:52:59	0:09:31	Ragnar Relay Leg 1 & 2 paced Queanh & Jon-Michael Evans @7:31am
Apr 12 Fri	2.94	0:28:52	0:09:49	Ragnar Relay Leg 7 paced with Karen Linhart @12:47pm
Apr 12 Fri	8.60	1:38:53	0:11:30	Ragnar Relay Leg 9 paced with Caroline Rodgers @2:45pm		8.6
Apr 12 Fri	4.03	0:36:13	0:08:59	Ragnar Relay Leg 11 @5:10pm
Apr 12 Fri	3.83	0:31:27	0:08:13	Ragnar Relay Leg 23 @2:28am
Apr 13 Sat	9.10	1:25:37	0:09:25	Ragnar Relay Leg 35 (The "Ragnar Leg") @12:52pm		9.1
Apr 14 Sun					37.56		6:04:07
Apr 15 Mon
Apr 16 Tue	3.25	0:27:22	0:08:25	Neighborhood run
Apr 17 Wed				Planks & Side Planks 3 x 1 minute reps (9 mins), Single Leg Bridges 3 x 20 reps.  Biceps, Chest, Shoulder.
Apr 18 Thu	3.25	0:27:26	0:08:26	Neighborhood run
Apr 19 Fri				Planks & Side Planks 2 x 1 minute reps (6 mins) w/oblique crunches. Single Leg Bridges 4 x 20 reps.  Biceps, Chest, Shoulders.
Apr 20 Sat	3.06	0:26:34	0:08:41	Neighborhood run
Apr 21 Sun	3.00	0:25:16	0:08:25	24 hr fitness Del Amo Gym.  Some core work.	12.56		1:46:38
Apr 22 Mon	25.04	5:08:07	0:12:18	Long Run/Hike in PVE/RPV.  Took 3 s-caps, and 1 Mama Chia, 3 Huma Gels, stopped and ate 1 Kind Bar and a green juice + coconut water.  Strava reads 4065 ft, but Garmin reads 3665 ft elevation gain. It felt like over 4K.		25.0
Apr 23 Tue
Apr 24 Wed
Apr 25 Thu	3.16	0:26:41	0:08:27	Neighborhood run.  Single Leg Bridges 3 x 20 reps.  Biceps, Chest, Shoulders, Core.
Apr 26 Fri
Apr 27 Sat
Apr 28 Sun	19.17	3:43:07	0:11:38	Long Run/Hike in PVE/RPV.	47.37	19.2	9:17:55
Apr 29 Mon
Apr 30 Tue	8.00	1:15:56	0:09:30	Neighborhood run		8.0
May 01 Wed				Core, Biceps, Push-up to L-Sits 1 x 6 reps, Single Leg Bridges 3 x 20 rep
May 02 Thu				Core, Biceps, Shoulders, Single Leg Bridges 3 x 20 rep
May 03 Fri	2.00	0:16:00	0:08:00	Home Treadmill, some shoulder & Biceps.
May 04 Sat
May 05 Sun	31.26	5:51:33	0:11:15	Redondo Beach to Venice Beach loop, tough on body, not used to all the cement anymore.	41.26	31.3	7:23:29
May 06 Mon
May 07 Tue
May 08 Wed	3.00	0:22:00	0:07:20	4 x ¼ mile intervals @6:00/mi, some Biceps & shoulder work, Single Leg Bridges 3 x 20 rep.
May 09 Thu
May 10 Fri	4.00	0:36:32	0:09:08	Home to Wilson Park loops & back.
May 11 Sat
May 12 Sun	6.29	1:19:45	0:12:41	PVE/RPV run with Queanh - showing her the trails :)	13.29		2:18:17
May 13 Mon	14.00	2:24:59	0:10:21	Palos Verdes / Redondo Beach run, 3 strides in last mile to the car.		14.0
May 14 Tue	6.04	0:55:42	0:09:13	Neighborhood run after my Endodontist root canal appt. Biceps, Shoulders, 1 min Plank/Side Planks, Core, Single Leg Bridges 3 x 20 rep.
May 15 Wed				Home Gym - Biceps, Core, Single Leg Bridges 3 x 20 rep.
May 16 Thu	3.00	0:25:36	0:08:32	Home Treadmill
May 17 Fri	4.00	0:36:10	0:09:02	Home to Wilson Park loops & back.
May 18 Sat				Biceps, Shoulders, 1 min Plank/Side Planks, Core
May 19 Sun	20.05	3:30:26	0:10:30	PV Trails run/hike, some hill running and a handful of strides in mile 20	47.09	20.1	7:52:53
May 20 Mon	5.05	0:45:39	0:09:02	Neighborhood Morning run
May 21 Tue
May 22 Wed	4.00	0:36:03	0:09:01	Home to Wilson Park loops & back.
May 23 Thu
May 24 Fri	4.00	0:37:59	0:09:30	Home to Wilson Park loops & back.
May 25 Sat				Biceps, Shoulders, 1 min Plank/Side Planks, Core
May 26 Sun	10.61	2:08:42	0:12:08	PV Estates Trail Run with Queanh. 6 x strides.	23.66	10.6	4:08:23
May 27 Mon	10.04	1:47:52	0:10:45	PV Estates Trail Run		10.0
May 28 Tue
May 29 Wed	3.52	0:32:24	0:09:12	Neighborhood run
May 30 Thu	3.00	0:23:30	0:07:50	Home Treadmill, Planks & Side Planks 1x1minute, single leg bridges 20x3 reps, Biceps, Shoulders, more core.
May 31 Fri
Jun 01 Sat	4.03	0:36:51	0:09:09	Home to Wilson Park loops & back. Single leg bridges 20x3 reps, core.
Jun 02 Sun	4.02	0:36:18	0:09:02	Home to Wilson Park loops & back. Single leg bridges 20x3 reps, Planks & Side Planks 1 x 1 minute, Biceps 3 x 15 reps @20Lbs. Shoulders. 11am = Jennifer Loftin's 41st Birthday Brunch	24.61		3:56:55
Jun 03 Mon	17.05	2:57:09	0:10:23	Palos Verdes Estates Long Run - Some PV/RPV Bluff top Trails.  Took 3 S-Cap Plus pills (1 in my water bottle, 1 at start, 1 every hour, plus 2 Huma Gels)  Easy Zone 2 pace.		17.1
Jun 04 Tue
Jun 05 Wed	3.00	0:23:30	0:07:50	Home Treadmill, Planks & Side Planks 1x1minute, single leg bridges 20x3 reps
Jun 06 Thu				Sitting straight leg lifts 3 x 10 reps, Biceps 3 x 20 reps @20Lbs
Jun 07 Fri
Jun 08 Sat
Jun 09 Sun	16.45	3:03:31	0:11:09	PV Estates Trail Run	36.50	16.5	6:24:10
Jun 10 Mon
Jun 11 Tue				Peridontist - Crown Lengthening surgery
Jun 12 Wed				recovery from crown lengthening
Jun 13 Thu				recovery from crown lengthening
Jun 14 Fri	3.10	0:24:48	0:08:00	Home Treadmill, Bicepcs 2 x 15 reps @20lbs, core work, shoulders.
Jun 15 Sat				Single leg bridges 20x3 reps, Planks & Side Planks 1 x 1 minute
Jun 16 Sun	24.59	5:14:03	0:12:46	PV Estates Trail Run, ran into Joy Steers again @mile 10 :)		24.6
Jun 16 Sun	1.12	0:16:33	0:14:47	Walk/Ran the dogs - Evening	28.81		5:55:24
Jun 17 Mon	1.22	0:16:08	0:13:13	Walk/Ran the dogs - Noon
Jun 18 Tue				Single leg bridges 20x3 reps, Planks & Side Planks 1 x 1 minute, Bicepcs 3 x 15 reps @20lbs
Jun 19 Wed	4.00	0:34:16	0:08:34	Neighborhood run
Jun 20 Thu	3.90	0:32:34	0:08:21	Neighborhood run
Jun 21 Fri	3.10	0:22:48	0:07:21	Stride/Intervals on Treadmill, 4x400m @6:00 pace.  Bicepcs 2 x 15 reps @20lbs, Single leg bridges 20x3 reps
Jun 22 Sat				Queanh's Birthday Party @ home
Jun 23 Sun	5.09	0:43:12	0:08:29	Neighborhood run	17.31		2:28:58
Jun 24 Mon	3.25	0:28:00	0:08:37	Renassance Newport Beach Gym (Q's 41st Birthday). Bicepcs 3 x 15 reps @20lbs & some core work
Jun 25 Tue	1.05	0:14:24	0:13:43
Jun 25 Tue	10.00	1:38:26	0:09:51	Aerobic run with 7 hill repeats at Ave C, exhausting!		10.0
Jun 26 Wed
Jun 27 Thu	3.00	0:23:30	0:07:50	Home Gym Treadmill run. Bicepcs 2 x 15 reps @20lbs, Single leg bridges 20x3 reps, some core work.
Jun 28 Fri	3.00	0:23:00	0:07:40	Home Gym Treadmill run. Straddle ups 1 x 10 reps, Single leg bridges 20x3 reps
Jun 29 Sat				Home Gym Treadmill run. Straddle ups 2 x 10 reps + additional core work.  Single leg bridges 20x3 reps, Abductor leg raises 3 x 25 reps, Bicepcs 2 x 15 reps @20lbs, Shoulder work.
Jun 30 Sun	16.34	3:06:44	0:11:26	PV Estates Trail Run	36.64	16.3	6:14:04
Jul 01 Mon	1.50	0:17:15	0:11:30	Walked/ran dogs
Jul 02 Tue	4.05	0:34:48	0:08:36	Neighborhood run, then home gym. Straddle ups 1 x 10 reps + additional core work.  Single leg bridges 20x3 reps, Bicepcs 2 x 15 reps @20lbs, Shoulder work.
Jul 03 Wed				Straddle ups 1 x 10 reps + additional core work.  Single leg bridges 20x3 reps, Bicepcs 2 x 15 reps @20lbs, Shoulder work.
Jul 04 Thu	25.66	4:27:09	0:10:25	Redondo Beach to Marina Del Rey loop.		25.7
Jul 05 Fri
Jul 06 Sat
Jul 07 Sun	2.06	0:24:36	0:11:57	Walk/ran dogs, taking it easy - left mid back muscle discomfort.	33.27		5:43:48
Jul 08 Mon	10.42	1:47:30	0:10:19	PV Blufftop trail run - back improved, still a little tight.		10.4
Jul 09 Tue
Jul 10 Wed				2 minute plank + straight leg lifts 10 x 1 rep.  Single leg bridges 20x4 reps, Bicepcs 3 x 15 reps @20lbs, Shoulder work 15 x 3 reps @10lbs.
Jul 11 Thu	3.10	0:24:48	0:08:00	Single leg bridges 20x3 reps, Bicepcs 2 x 15 reps @20lbs, Shoulder work 15 x 2 reps @10lbs. Straight leg lifts 10 x 2 reps. +Core work.
Jul 12 Fri	3.10	0:25:42	0:08:17	Home Treadmill - barefoot shoes helps my body so much!
Jul 13 Sat
Jul 14 Sun	16.64	3:06:50	0:11:14	PV Estates Trail Run	33.26	16.6	5:44:50
Jul 15 Mon	1.45	0:18:56	0:13:03	Run/Walked dogs
Jul 16 Tue	4.00	0:35:45	0:08:56	Home to Wilson Park run in barefoot shoes
Jul 17 Wed				Single leg bridges 20x3 reps, Bicepcs 3 x 15 reps @20lbs, Sitting pike pulses 10 x 2 reps. Core work.
Jul 18 Thu	3.92	0:36:23	0:09:17	Home to Wilson Park, walked dogs when returned home.
Jul 19 Fri
Jul 20 Sat				Single leg bridges 20x3 reps. Core work. Foam Roller/stretch.
Jul 21 Sun	18.17	3:34:12	0:11:47	Trail run	27.54	18.2	5:05:16
Jul 22 Mon
Jul 23 Tue	5.02	0:44:44	0:08:55	Walked/ran dogs in the first 1.2 miles, Home gym - Biceps 2 x 15 reps @25lbs, sitting pike pulses 10 x 1 rep.
Jul 24 Wed	4.03	0:38:17	0:09:30	Walked/ran dogs in the first mile
Jul 25 Thu	0.98	0:16:14	0:16:34	Walked/ran Dogs
Jul 26 Fri	3.65	0:36:13	0:09:55	Walked/ran dogs in the first mile
Jul 27 Sat				Plank 1 minute x 2 reps, Single leg Bridges 20 x 3 reps. Biceps 3 x 15 reps @20lbs
Jul 28 Sun					13.68		2:15:28
Jul 29 Mon	1.12	0:19:51	0:17:43	Walked/ran dogs
Jul 30 Tue	4.40	0:44:00	0:10:00	Walked/ran dogs in first mile
Jul 31 Wed	3.79	0:32:59	0:08:42	Walked/ran dogs in first mile
Aug 01 Thu				skin healing - sick day
Aug 02 Fri				skin healing - sick day
Aug 03 Sat				skin healing - sick day
Aug 04 Sun				skin healing - sick day - Walked dogs	9.31		1:36:50
Aug 05 Mon				skin healing - sick day
Aug 06 Tue	5.01	0:47:26	0:09:28	Walked dogs in first mile, then ran loops at Wilson Park
Aug 07 Wed	3.22	0:31:34	0:09:48	Walked dogs in first mile, then ran loops at Wilson Park
Aug 08 Thu	4.14	0:40:20	0:09:45	Walked dogs in first mile
Aug 09 Fri	0.75	0:10:56	0:14:35	Walked dogs
Aug 10 Sat	0.76	0:15:54	0:20:55	Walked dogs, Biceps 3 x 15 reps @20lbs, core work.
Aug 11 Sun	0.69	0:21:32	0:31:12	Walked dogs	14.57		2:47:42
Aug 12 Mon	26.33	5:46:03	0:13:09	PVE/RPV long run, 4,204 ft elevation gain		26.3
Aug 13 Tue	0.85	0:21:02	0:24:45	Walked dogs
Aug 14 Wed	0.75	0:13:57	0:18:36	Walked dogs
Aug 15 Thu	3.54	0:31:42	0:08:57	Walked dogs in first mile
Aug 16 Fri	3.43	0:33:14	0:09:41	Walked dogs in first mile
Aug 17 Sat
Aug 18 Sun	30.15	5:21:44	0:10:40	Redondo Beach - Venice Beach loop, 329 ft elevation only.	65.05	30.2	12:47:42
Aug 19 Mon
Aug 20 Tue
Aug 21 Wed	3.10	0:26:01	0:08:24	Walked dogs then home treadmill run.  Core work.
Aug 22 Thu	4.04	0:34:35	0:08:34	Neighborhood run
Aug 23 Fri
Aug 24 Sat
Aug 25 Sun	5.34	1:00:56	0:11:25	Walked dogs in first 1.35mi, Biceps 2 x 15 reps @20lbs, core work.	12.48		2:01:32
Aug 26 Mon	4.04	0:42:03	0:10:25	Walked dogs in first mile then ran to Wilson Park
Aug 27 Tue
Aug 28 Wed
Aug 29 Thu
Aug 30 Fri
Aug 31 Sat
Sep 01 Sun					4.04		0:42:03
Sep 02 Mon
Sep 03 Tue
Sep 04 Wed	6.48	1:07:27	0:10:25	Trail run from our Villa in Prato, Tuscany, Italy.
Sep 05 Thu
Sep 06 Fri
Sep 07 Sat
Sep 08 Sun	5.02	0:50:08	0:09:59	Rainy run in Prato Tuscany, Italy	11.50		1:57:35
Sep 09 Mon	4.81	1:03:52	0:13:17	Prato Tuscany, Italy - Introduced the trail to Queanh - but we stopped for gelato at mile 3, hahaha
Sep 10 Tue
Sep 11 Wed
Sep 12 Thu
Sep 13 Fri
Sep 14 Sat
Sep 15 Sun					4.81		1:03:52
Sep 16 Mon	10.00	1:44:05	0:10:24	PV Trails run/hike, some hill running and 3 strides in mile 10		10.0
Sep 17 Tue	10.00	1:38:16	0:09:50	PV Trails run/hike, some hill running and 2 strides		10.0
Sep 18 Wed				Core, Biceps
Sep 19 Thu	3.10	0:30:23	0:09:48	Core, Abductors, some Pull-ups.
Sep 20 Fri				Core, Biceps
Sep 21 Sat				Core, Biceps
Sep 22 Sun	5.00	0:45:40	0:09:08	Neighborhood run, some core	28.10		4:38:24
Sep 23 Mon	4.00	0:31:41	0:07:55	6 x 400m intervals @6:00 (400m rest @9:05) +1% incline
Sep 24 Tue
Sep 25 Wed	4.00	0:31:41	0:07:55	6 x 400m intervals @6:00 (400m rest @9:05) +1% incline
Sep 26 Thu
Sep 27 Fri
Sep 28 Sat	3.00	0:24:00	0:08:00	4 x 400m intervals @6:00 on Treadmill @Fantasy Springs Resort
Sep 29 Sun					11.00		1:27:22
Sep 30 Mon
Oct 01 Tue	5.00	0:36:32	0:07:18	Home Treadmill Tempo Run
Oct 02 Wed
Oct 03 Thu	3.00	0:29:06	0:09:42	Home Treadmill run 5% incline, 9:22 pace.
Oct 04 Fri
Oct 05 Sat
Oct 06 Sun	11.05	1:43:30	0:09:22	PV Trails	19.05	11.1	2:49:08
Oct 07 Mon	3.50	0:28:54	0:08:15	Home Treadmill aerobic run (HR under 134)
Oct 08 Tue
Oct 09 Wed	3.50	0:26:05	0:07:27	6 x 400m intervals @6:00 (400m rest @8:34) +1% incline, Biceps 2x15reps @20 Lbs, some core work
Oct 10 Thu				ugh, caugh a cold before race day
Oct 11 Fri	3.00	0:25:39	0:08:33	Trying to beat this Cold bug caught just before the race :(
Oct 12 Sat				2019 Long Beach Marathon Expo
Oct 13 Sun	13.10	1:42:39	0:07:50	2019 Long Beach Marathon - Garmin watch died @ mile 2, ran with mild cold symptoms.  I noticed symptoms during run, not recommended!  Ran with nothing but 12oz bottle with 1/2 a packet of Tailwind powder. Div M45-49: 33 Gender:  299 Overall: 352	23.10	13.1	3:03:17
Oct 14 Mon	10.00	1:38:32	0:09:51	Aerobic morning run, keeping HR under 138		10.0
Oct 15 Tue
Oct 16 Wed	7.23	1:11:24	0:09:53	Aerobic morning run, keeping HR under 138
Oct 17 Thu
Oct 18 Fri	8.03	1:18:10	0:09:44	Aerobic morning run, keeping HR under 138		8.0
Oct 19 Sat
Oct 20 Sun	19.01	4:08:03	0:13:03	PV Trail run, extra effort keeping HR under 138.  It was tough with 2,630ft elevation, I had to walk a lot of the hills.	44.27	19.0	8:16:09
Oct 21 Mon				Planks & Side Planks 1 x 1 minute
Oct 22 Tue				Planks & Side Planks 2 x 1 minutes, push-up to L-sits 1 x 5 reps.
Oct 23 Wed	8.01	1:18:17	0:09:46	Aerobic morning run, keeping HR under 138		8.0
Oct 24 Thu	8.35	1:20:25	0:09:38	Aerobic morning run, keeping HR under 138		8.4
Oct 25 Fri	9.44	1:32:44	0:09:49	Aerobic morning run, keeping HR under 138		9.4
Oct 26 Sat
Oct 27 Sun	30.56	5:20:45	0:10:30	Redondo Beach to Venice Beach loop.  Stopped at Venice pier for an Acai Bowl and a Super Juice.  Aerobic morning run, tried keeping HR @130-138	56.36	30.6	9:32:11
Oct 28 Mon
Oct 29 Tue	8.08	1:19:02	0:09:47	Aerobic morning run, keeping HR under 138		8.1
Oct 30 Wed				Planks & Side Planks 2 x 1 minutes
Oct 31 Thu	8.02	1:15:13	0:09:23	Aerobic morning run, keeping HR under 138		8.0
Nov 01 Fri
Nov 02 Sat				Planks & Side Planks 2 x 1 minutes, push-up to L-sits 1 x 5 reps.
Nov 03 Sun	12.03	1:58:45	0:09:52	Aerobic morning hilly run, tried keeping HR under 138.	28.13	12.0	4:33:00
Nov 04 Mon	8.03	1:13:29	0:09:09	Aerobic morning run, keeping HR under 138		8.0
Nov 05 Tue	8.01	1:15:15	0:09:24	Aerobic morning run, keeping HR under 138		8.0
Nov 06 Wed				Planks & Side Planks 1 x 1 min and 1 x 2 min (9 minutes) Push-up to L-sits 1 x 5 reps.
Nov 07 Thu	8.01	1:16:29	0:09:33	Aerobic morning run, new route, added some hills at mile 3 and 4, it was suprisingly easy to keep my HR under 136 this morning.		8.0
Nov 08 Fri	8.07	1:15:15	0:09:19	Aerobic morning run. Noticed slight pace increase at same HR after 3 weeks and more apparent after 4 weeks.		8.1
Nov 09 Sat	6.17	1:00:35	0:09:49	Dana Point Run during our stay at Laguna Cliffs Marriot Resort, I felt fatigued, tired today
Nov 10 Sun	4.50	0:38:45	0:08:37	Treadmill run at Laguna Cliffs Marriot Resort, ran last mile @ 7:03 pace, I felt fatigued, tired today.  Planks & Side Planks 2 x 1 minutes	42.79		6:39:48
Nov 11 Mon
Nov 12 Tue	8.03	1:13:14	0:09:07	Aerobic morning run, keeping HR under 138		8.0
Nov 13 Wed	8.07	1:12:38	0:09:00	Aerobic morning run, keeping HR under 138		8.1
Nov 14 Thu	8.03	1:12:51	0:09:04	Aerobic morning run, keeping HR under 138		8.0
Nov 15 Fri
Nov 16 Sat	8.04	1:13:15	0:09:07	Aerobic morning run, keeping HR under 138		8.0
Nov 17 Sun	14.00	2:09:20	0:09:14	Aerobic morning run, keeping HR under 138	46.17	14.0	7:01:18
Nov 18 Mon	8.56	1:29:21	0:10:26	Aerobic run, keeping HR under 138 on PV Trails, 1065ft Elevation Gain		8.6
Nov 19 Tue
Nov 20 Wed	8.02	1:12:24	0:09:02	Aerobic morning run, keeping HR under 138		8.0
Nov 21 Thu	3.30	0:28:16	0:08:34	Aerobic morning run, home treadmill.
Nov 22 Fri	8.03	1:12:31	0:09:02	Aerobic morning run, keeping HR under 138		8.0
Nov 23 Sat	8.59	1:20:18	0:09:21	Aerobic morning run, keeping HR under 138		8.6
Nov 24 Sun	8.01	1:12:38	0:09:04	Aerobic morning run, keeping HR under 138, late start, a little warm out.	44.51	8.0	6:55:28
Nov 25 Mon	8.04	1:12:12	0:08:59	Aerobic morning run, keeping HR under 138		8.0
Nov 26 Tue	8.70	1:12:59	0:08:23	Aerobic morning run, keeping HR under 138 - Home Treadmill		8.7
Nov 27 Wed	8.60	1:11:40	0:08:20	Aerobic morning run, keeping HR under 138 - Home Treadmill		8.6
Nov 28 Thu				Thanksgiving Day
Nov 29 Fri	8.50	1:21:54	0:09:38	Aerobic morning run, keeping HR under 138, stopped for bio break @ mi 7		8.5
Nov 30 Sat				feeling the bug creeping up on me
Dec 01 Sun				sick	33.84		4:58:45
Dec 02 Mon				sick
Dec 03 Tue	3.00	0:24:00	0:08:00	home treadmill, still slightly under the weather
Dec 04 Wed	3.25	0:27:23	0:08:26	home treadmill, still slightly under the weather
Dec 05 Thu				sick
Dec 06 Fri				sick
Dec 07 Sat				sick - at Amanda & Mike's wedding in NJ
Dec 08 Sun				sick	6.25		0:51:23
Dec 09 Mon				travel day
Dec 10 Tue	3.25	0:25:28	0:07:50	Home Treadmill, Plank and Side Planks 1 minute x 2 reps (6 mins)
Dec 11 Wed	3.35	0:28:08	0:08:24	Home Treadmill
Dec 12 Thu	8.02	1:15:36	0:09:26	Aerobic morning run, keeping HR under 135		8.0
Dec 13 Fri	8.10	1:18:03	0:09:38	Aerobic morning run, keeping HR under 135		8.1
Dec 14 Sat				Plank and Side Planks 1 minute x 2 reps (6 mins)
Dec 15 Sun	5.00	0:39:04	0:07:49	Warmup 9:05, then 3 x 6:58 mile repeats. Sitting leg lifts 10 x 1 reps.	27.72		4:06:19
Dec 16 Mon
Dec 17 Tue	3.00	0:25:42	0:08:34	Morning Home Treadmill
Dec 17 Tue	3.25	0:30:49	0:09:29	Evening neighborhood run looking at christmas lights
Dec 18 Wed
Dec 19 Thu	8.02	1:15:04	0:09:22	Aerobic morning run, keeping HR under 135		8.0
Dec 20 Fri	8.03	1:16:14	0:09:30	Aerobic morning run, keeping HR under 138		8.0
Dec 21 Sat
Dec 22 Sun	10.02	1:34:53	0:09:28	Aerobic morning run, trying to keep HR under 138	32.32	10.0	5:02:42
Dec 23 Mon
Dec 24 Tue
Dec 25 Wed	8.01	1:14:34	0:09:19	Aerobic morning run, trying to keep HR under 138		8.0
Dec 26 Thu
Dec 27 Fri				Biceps 3 x 10 reps @20lbs, 1 x 10 reps @15lbs
Dec 28 Sat	3.00	0:24:34	0:08:11	Home Treadmill before work.  Biceps 2 x 10 reps @25lbs
Dec 29 Sun	3.10	0:28:23	0:09:09	Neighborhood run, tried keeping HR low. Some Biceps.	14.11		2:07:31
Dec 30 Mon	16.00	2:52:38	0:10:47	Aerobic morning run, trying to keep HR under 138		16.0
Dec 31 Tue					16.00		2:52:38
total miles	1381.22	231:35:19	total hrs		1381.22	945.8	231:35:19