January	49.19	July	88.36	Most miles/year	1504.1	2007 miles	562.0	2016 miles	752.0	2025 miles	795.3
February	53.71	August	59.95	Most miles/month	179.3	2008 miles	1005.0	2017 miles	932.8
March	66.11	September	48.27	Most miles/week	65.1	2009 miles	1026.5	2018 miles	847.9
April	66.48	October	77.80	Most Hours run/week	12:47:42	2010 miles	1229.0	2019 miles	1381.2
May	87.46	November	68.03	Longest run	31.3	2011 miles	1343.0	2020 miles	1504.1
June	67.20	December	62.75	Half Marathon	1:35:46	2012 miles	1286.3	2021 miles	794.5	128.78	Barefoot shoes
Long Run	Athlinks	PR's		Marathon	3:29:16	2013 miles	936.1	2022 miles	557.3	634.19	Altra Rivera 2:
				Current number of runs	226	2014 miles	958.8	2023 miles	913.1	101.35	Altra Vanish Tempo
Training Log 2025						2015 miles	830.9	2024 miles	809.4	547.78	Altra Escalante Racer 2
Date	Distance	Time	Pace	Comments	Mi/Wk	LongRuns	Hrs/Wk	Elevation	4,537 ft	122.26	Altra Timp 2 (Trail)
Jan 01 Wed	5.28	2:00:14	0:22:46	Hilton treadmill 1mi Run, then walk beach strand with family
Jan 02 Thu				50 squats
Jan 03 Fri
Jan 04 Sat	3.00	0:28:41	0:09:34	Treadmill HR <= 126. 3x20 reps lateral abductor leg lifts, 3x20 single leg bridges, 50 straight legged hip lifts, 1min Side planks, 1 pull-up
Jan 05 Sun	3.01	0:28:56	0:09:37	Treadmill Run HR <= 126, 1 minute plank & side planks. 40 push-ups	11.29		2:57:51
Jan 06 Mon				cold symptoms
Jan 07 Tue				cold symptoms
Jan 08 Wed				cold symptoms
Jan 09 Thu				cold symptoms
Jan 10 Fri	3.00	0:28:43	0:09:34	Treadmill, then 3x20 reps lateral abductor leg lifts, 3x20 single leg bridges, 40 push-ups, 1 pull-up, 25 mins in Sauna Box
Jan 11 Sat	2.01	0:01:56	0:00:58	Treadmill, then Smoke test in LAX DC with Lua, return home @2am
Jan 12 Sun				bad sleep recovery day	5.01		0:30:39
Jan 13 Mon	3.14	0:29:51	0:09:30	3x20 reps lateral abductor leg lifts, 3x20 single leg bridges, 40 straight legged hip lifts, 20 push-ups, 1 pull-up, 20min Sauna
Jan 14 Tue
Jan 15 Wed	3.11	0:30:01	0:09:39	25 push-ups, 40 squats, 3 pull-ups, 1min planks & side planks.
Jan 16 Thu	3.12	0:30:31	0:09:47	Treadmill after dinner, 1 pull-up
Jan 17 Fri
Jan 18 Sat	5.01	0:45:33	0:09:06	Treadmill 1 mile @7:30 pace. 3x20 reps lateral abductor leg lifts, 3x20 single leg bridges, 50 straight legged hip lifts, 25 push-ups, 15 curls @20 lbs. 30min Sauna
Jan 19 Sun	3.12	0:28:35	0:09:10	Home treadmill, one 400m @ 7:30, then Sauna 25 mins	17.50		2:44:31
Jan 20 Mon	3.12	0:27:15	0:08:44	Morning treadmill, 2x400m @7:30, 2x400m @7:04 then 3x20 reps lateral abductor leg lifts, 3x20 single leg bridges, 50 straight legged hip lifts, 30 push-ups.  Walked dogs 1 mile in afternoon.
Jan 21 Tue	3.12	0:26:58	0:08:39	Walked dogs 1 mile.  Afternoon treadmill, 4x400m @7:04.  2x30 squats, 30 push-ups, 1 pull-up, some core work.
Jan 22 Wed				40 squats
Jan 23 Thu	2.01	0:18:12	0:09:03	Morning treadmill, 1x400m @7:04, then 3x20 reps lateral abductor leg lifts, 3x20 single leg bridges, 50 straight legged hip lifts, 40 squats
Jan 24 Fri
Jan 25 Sat	4.01	0:35:06	0:08:45	Morning treadmill, 4x400m @6:58 then 3x20 reps lateral abductor leg lifts, 3x20 single leg bridges, 50 straight legged hip lifts, 30 push-ups.  1 pull-up.
Jan 26 Sun				30 squats	12.26		1:47:31
Jan 27 Mon	3.13	0:27:00	0:08:38	Treadmill, 4x400m @6:58 40 squats, 3x1min side planks. 3 pull-ups
Jan 28 Tue
Jan 29 Wed
Jan 30 Thu
Jan 31 Fri
Feb 01 Sat	4.02	0:34:20	0:08:32	Treadmill 3x800m @6:58, 30 push-ups, 1 pull-up. 50xstraight legged hip lifts.
Feb 02 Sun	3.12	0:29:58	0:09:36	Hood run	10.27		1:31:18
Feb 03 Mon	2.13	0:19:35	0:09:12	Afternoon Run, slightly under the weather, 50 squats, 1 pull-up
Feb 04 Tue				30 morning push-ups
Feb 05 Wed				Cold symptoms all week.  Took theraflu last night
Feb 06 Thu
Feb 07 Fri				Flight to Las Vegas
Feb 08 Sat				My 52nd Birthday
Feb 09 Sun				Flight back to Long Beach	2.13		0:19:35
Feb 10 Mon	3.27	0:30:29	0:09:19	Recovering from cold symptoms and return from Vegas last night.  3x20 reps lateral abductor leg lifts, 3x20 single leg bridges, 25 push-ups.  1 pull-up.  2x1 minute side planks.
Feb 11 Tue	3.25	0:30:22	0:09:21	Treadmill, 3x20 reps lateral abductor leg lifts, 3x20 single leg bridges, 30 push-ups.  1 pull-up.  1x1min plank & side planks.
Feb 12 Wed	3.27	0:30:14	0:09:15	Treadmill, 3x10 biceps curls @20 lbs, 25 push-ups.  Tired today.
Feb 13 Thu
Feb 14 Fri				40 squats
Feb 15 Sat	3.03	0:28:17	0:09:20	Treadmill, then 30 push-ups, 3x10 biceps curls @20lbs, and 60 straight legged hip lifts.
Feb 16 Sun	3.12	0:28:07	0:09:01	Morning Run with 2x400m @6:40 and 6:45.  Core work	15.94		2:27:29
Feb 17 Mon				50 squats while working
Feb 18 Tue	3.11	0:28:22	0:09:07	Afternoon treadmill Run one 400m effort @6:40 then 60 straight legged hip lifts.
Feb 19 Wed	3.05	0:29:39	0:09:43	Home Treadmill after work + 30 push-ups
Feb 20 Thu	3.02	0:28:11	0:09:20	Home Treadmill, 1 pull-up, 70 straight legged hip lifts.
Feb 21 Fri
Feb 22 Sat	4.15	0:38:54	0:09:22	Hood run, 4 pull-ups
Feb 23 Sun	3.01	0:28:12	0:09:22	Home Treadmill, 3 pull-ups, 70 straight legged hip lifts.	16.34		2:33:18
Feb 24 Mon	3.02	0:28:09	0:09:19	Home Treadmill, 1 pull-ups, tired today.
Feb 25 Tue	3.02	0:28:07	0:09:19	Walked dogs 1 mile then treadmill.  50 morning squats, afternoon 30 push-ups, 1min plank & side planks
Feb 26 Wed	3.01	0:28:07	0:09:20	Treadmill, 3x20 reps lateral abductor leg lifts, 3x20 single leg bridges, 2 pull-ups.  50 straight legged hip lifts.
Feb 27 Thu				50 squats during work
Feb 28 Fri	3.11	0:29:01	0:09:20	Treadmill, then 4 pull-ups.
Mar 01 Sat	3.11	0:29:44	0:09:34	Treadmill, 30 push-ups, 3x20 reps lateral abductor leg lifts, 3x20 single leg bridges, 50 straight legged hip lifts.
Mar 02 Sun	3.26	0:30:25	0:09:20	Treadmill, 1x3 pull-ups, 1x4 pull-ups	18.53		2:53:33
Mar 03 Mon	3.50	0:32:18	0:09:14	Treadmill with one effort, 4 pull-ups, 2x1minute planks & side Planks.  While working, 50 squats, 30 push-ups
Mar 04 Tue				50 squats while working
Mar 05 Wed	3.11	0:29:05	0:09:21	50 squats & 30 push-ups while working, 70 straight leg hip lifts, 4 pull-ups.  Treadmill.
Mar 06 Thu	3.40	0:31:42	0:09:19	50 squats while working, 5 pull-ups.  Treadmill.
Mar 07 Fri	3.10	0:29:02	0:09:22	Treadmill, some pull-ups
Mar 08 Sat	4.01	0:37:57	0:09:28	Morning Run tried <= 132 HR, 3x20 lateral abductor leg lifts, 3x20 single leg bridges, 50 straight legged hip lifts. 4 Pull-ups. 25 min Saunabox @ level 7
Mar 09 Sun					17.12		2:40:04
Mar 10 Mon	3.12	0:30:32	0:09:47	Afternoon treadmill & 4 pull-ups
Mar 11 Tue	3.21	0:29:56	0:09:20	Afternoon treadmill & 4 pull-ups, 50 straight legged hip lifts, 2 minute plank.
Mar 12 Wed
Mar 13 Thu	3.10	0:28:52	0:09:19	20 push-ups 3 pull-ups, some core
Mar 14 Fri				Babyface concert with Q @ Yaamava Theater
Mar 15 Sat				Drive back home
Mar 16 Sun	4.23	0:39:02	0:09:14	Neighborhood run, then walked dogs approx 1.5mi with Queanh	13.66		2:08:22
Mar 17 Mon	3.00	0:28:00	0:09:20	Treadmill, 50 squats during work, 3x20 reps lateral abductor leg lifts, 3x20 single leg bridges, 50 straight legged hip lifts. 3 pull-ups
Mar 18 Tue
Mar 19 Wed	3.12	0:29:00	0:09:18	Treadmill, 2:30min plank, 3x20 reps lateral abductor leg lifts, 3x20 single leg bridges, 30 push-ups. 3 pull-ups
Mar 20 Thu
Mar 21 Fri
Mar 22 Sat	3.02	0:27:10	0:09:00	Treadmill, 50 straight legged hip lifts. 30 push-ups
Mar 23 Sun	3.14	0:29:03	0:09:15	Treadmill, 3x20 reps lateral abductor leg lifts, 4x20 single leg bridges, 30 push-ups. 3 pull-ups	12.28		1:53:13
Mar 24 Mon	3.11	0:29:50	0:09:36	Treadmill, 5 pull-ups
Mar 25 Tue	3.12	0:29:06	0:09:20	Treadmill, 4 pull-ups, 3x20 reps lateral abductor leg lifts, 70 straight legged hip lifts
Mar 26 Wed
Mar 27 Thu	3.30	0:32:34	0:09:52	Treadmill, 5 pull-ups, 2 minute plank & side planks.
Mar 28 Fri
Mar 29 Sat	4.03	0:38:02	0:09:26	Treadmill, 3 pull-ups, 30 push-ups. 3x20 lateral abductor leg lifts, 3x20 single leg bridges, 70 straight legged hip lifts. 2.25midog walk.
Mar 30 Sun				2.2 mi dog walk.	13.56		2:09:32
Mar 31 Mon	3.12	0:29:11	0:09:21	Treadmill, 30 push-ups, 70 straight legged hip lifts, shoulder work
Apr 01 Tue	3.10	0:29:06	0:09:23	Treadmill, 30 push-ups, 2 pull-ups
Apr 02 Wed
Apr 03 Thu
Apr 04 Fri	3.11	0:29:33	0:09:30	Treadmill, 5x20 reps single leg bridges, 3x20 reps lateral abductor leg lifts, 50 straight legged hip lifts, 30 push-ups
Apr 05 Sat				Bear Springs Hotel with Q
Apr 06 Sun				Bear Springs Hotel with Q	9.33		1:27:50
Apr 07 Mon	7.10	1:08:00	0:09:35	Cool relaxed pace road run 6am. 2x1min plank & side planks
Apr 08 Tue
Apr 09 Wed
Apr 10 Thu	3.11	0:28:02	0:09:01	Treadmill, 4 pull-ups, 30 push-ups. 3x20 single leg bridges, 51 straight legged hip lifts
Apr 11 Fri				3x10 curls @20 Lbs
Apr 12 Sat	6.05	1:01:00	0:10:05	Slightly under the weather, feeling weak/fatigued. Ear blocked up.
Apr 13 Sun	3.01	0:28:00	0:09:18	Treadmill	19.27		3:05:02
Apr 14 Mon				Treadmill, 1 pull-up, 20 push-ups. 3x10 Curls @15 Lbx, 2x10 straight arm diagonal shoulder lifts
Apr 15 Tue
Apr 16 Wed	3.01	0:28:03	0:09:19	Treadmill, 4 pull-ups, 3x10 curls @15 lbs, 1x15 curls @15lbs, 75 straight legged hip lifts
Apr 17 Thu	3.29	0:32:27	0:09:52	Treadmill, 2 pull-ups, biceps: 1x15 @20lbs, 30 push-ups, 4x20 single leg bridges, 3x20 reps lateral abductor leg lifts
Apr 18 Fri	3.11	0:28:02	0:09:01	Treadmill while waiting for DEV's at work, 12hr work day.
Apr 19 Sat	4.10	0:39:15	0:09:34	Hood run, feeling sluggish, probably from bad sleep quality
Apr 20 Sun	4.04	0:37:30	0:09:17	Morning outdoor run	17.55		2:45:17
Apr 21 Mon	3.11	0:29:22	0:09:27	Treadmill, 1 pull-up, 3x15 curls @15 lbs, 50 straight legged hip lifts, 20 push-ups
Apr 22 Tue	3.13	0:29:13	0:09:20	Treadmill, 3 pull-up, 30 push-ups
Apr 23 Wed	3.11	0:28:57	0:09:19	Treadmill, 4 pull-up, 4x10 biceps curls @20lbs, 3x20 single leg bridges, 50 straight legged hip lifts
Apr 24 Thu
Apr 25 Fri
Apr 26 Sat	8.07	1:18:00	0:09:40	Cool morning run with refreshing rain 🌧		8.1		259 ft
Apr 27 Sun				pulled lower back a little	17.42		2:45:32
Apr 28 Mon				Walked dogs 1mi, 30 squats
Apr 29 Tue	3.01	0:28:01	0:09:18	Treadmill, 30 push-ups, 3x10 biceps curls @20lbs, 60 straight legged hip lifts, 30 squats
Apr 30 Wed	3.02	0:28:27	0:09:25	Treadmill, lower back still healing, some stretching.
May 01 Thu	3.11	0:30:40	0:09:52	Treadmill with barefoot shoes, 1x20 straight arm diagonal shoulder lifts and shoulder rotations.  3 pull-ups.  20 squats with 15 Lbs
May 02 Fri	3.11	0:29:46	0:09:34	Treadmill in minimalist shoes feels great at slower pace.  Biceps dumbell curls 3x10 @20Lbs, 3x20 single leg bridges, 3x20 abductor straight leg lifts, 50 straight legged hip lifts, 5 pull-ups
May 03 Sat
May 04 Sun	6.50	1:02:00	0:09:32	I forgot to start my watch a couple times.	18.75		2:58:54
May 05 Mon	3.11	0:29:20	0:09:26	Treadmill after walking the dogs 1 mile. Biceps dumbell curls 2x10 @20Lbs, 1 pull-ups, 2x20 squats with 15lbs kettle bell
May 06 Tue	3.11	0:28:32	0:09:10	Treadmill with 1 effort, minimal shoes. Biceps dumbell curls 1x15 @20Lbs, 3 pull-ups, 25 push-ups, 1 minute side planks.
May 07 Wed
May 08 Thu
May 09 Fri	3.11	0:28:57	0:09:19	Treadmill minimal shoes. Biceps dumbell curls 2x15 and 1x10 @20Lbs, 25 push-ups, 1 minute side planks.  3x20 abductor straight leg lifts, 50 straight legged hip lifts
May 10 Sat	10.09	1:43:12	0:10:14	Torrance hood run, 1 gel, sustainable pace, tried keeping low HR.		10.1		187 ft
May 11 Sun					19.42		3:10:01
May 12 Mon	3.12	0:29:57	0:09:36	Treadmill minimal shoes. Biceps dumbell curls 1x10 @ 25Lbs and 2x10 @20Lbs, 1 minute plank & side planks.
May 13 Tue	3.12	0:29:00	0:09:18	Treadmill minimal shoes. 30 push-ups, 4 pull-ups,  3x20 slingle leg bridges.  1x25 and 1x30 straight legged hip lifts
May 14 Wed				Walk dogs 1 mile
May 15 Thu	3.20	0:30:20	0:09:29	Treadmill minimal shoes. 30 push-ups, 3 pull-ups, 60 straight legged hip lifts, 2x10 and 1x15 Biceps Curls, some shoulders
May 16 Fri
May 17 Sat	10.50	1:50:00	0:10:29	Morning low HR Run to beach and back		10.5		381 ft
May 18 Sun					19.94		3:19:17
May 19 Mon	3.20	0:30:08	0:09:25	Treadmill minimal shoes. Biceps dumbell curls 2x10 @20Lbs, 1x30 push-ups, 1 pull-up.  Some Shoulder rotations & 10 lbs lateral raises
May 20 Tue
May 21 Wed	3.10	0:29:25	0:09:29	Treadmill before heading to dentist for another 15 trays of invisalign.
May 22 Thu				1x30 &1x 20 push-ups - drop off/pickup Andrew & Nicole, day with Sandra/Jerry post surgery
May 23 Fri				lower back issues - drop off/pickup Andrew & Nicole to/from school
May 24 Sat
May 25 Sun	6.12	0:57:53	0:09:27	Morning run	12.42		1:57:26	105 ft
May 26 Mon	6.48	1:05:06	0:10:03	Morning run, after walking dogs a mile.
May 27 Tue	3.00	0:28:23	0:09:28	Treadmill in minimalist shoes.  Biceps dumbell curls 3x10 @20Lbs, 55 straight legged hip lifts, 2x1min side planks
May 28 Wed	3.11	0:29:36	0:09:31	Treadmill in minimalist shoes.  Biceps dumbell curls 3x10 @20Lbs, 30 push-ups, 1 pull-up.
May 29 Thu
May 30 Fri				Drop off/pickup Andrew & Nicole to/from school
May 31 Sat	10.37	1:47:00	0:10:19	Morning low HR Run to beach and back		10.4		325 ft
Jun 01 Sun				30 push-ups, 3x10 dumbell curls @20Lbs, 1x2 side planks.	22.96		3:50:05
Jun 02 Mon	3.10	0:29:35	0:09:33	Treadmill, minimal shoes.
Jun 03 Tue	3.10	0:28:47	0:09:17	Treadmill, minimal shoes. 1x55 straight legged hip lifts. Pickup Nicole.
Jun 04 Wed
Jun 05 Thu	3.11	0:28:50	0:09:16	Treadmill minimal shoes, 30 push-ups, 5 pull-ups, 3x20 reps single leg bridges, 20 squats w/15lbs
Jun 06 Fri	3.10	0:29:02	0:09:22	Treadmill minimal shoes, shoulders, 6 pull-ups, 20 squats w/15lbs
Jun 07 Sat	5.05	0:49:38	0:09:50	Morning neighborhood run				85 ft
Jun 08 Sun	3.12	0:28:58	0:09:17	Treadmill minimal shoes, shoulders, 3x10 dumbell curls @20Lbs, 50 straight legged hip lifts, 30 squats w/15lbs	20.58		3:14:50
Jun 09 Mon				Tired, slept late because Q back from concert late.  Walked dogs a mile, then did 3x10 dumbell curls @20Lbs
Jun 10 Tue	3.11	0:28:40	0:09:13	Treadmill minimal shoes, 8 pull-ups, 30 push-ups, 2x1minute side planks, 3x20 single leg bridges.
Jun 11 Wed
Jun 12 Thu	3.12	0:28:35	0:09:10	Treadmill, 400m @7:30 effort in last mile. 4x10 dumbell curls @ 20lbs
Jun 13 Fri	3.12	0:28:35	0:09:10	Treadmill, 400m @7:30 effort in last mile. 50 straight leg hip lifts, 3x20 abductor lateral leg lifts
Jun 14 Sat	10.48	1:47:00	0:10:13	Morning home to redondo beach loop, tough on bad sleep.		10.5		427 ft
Jun 15 Sun					19.83		3:12:50
Jun 16 Mon	3.12	0:28:13	0:09:03	Treadmill with 2x400m @7:30 efforts. 30 push ups, 4x10 dumbell curls @20lbs
Jun 17 Tue	3.12	0:28:33	0:09:09	Treadmill with 2x400m @7:30 efforts. 3x10 butterfly chest @15 lbs and 5 pull-ups
Jun 18 Wed
Jun 19 Thu	3.36	0:31:16	0:09:18	Neighborhood run 5am
Jun 20 Fri
Jun 21 Sat	8.03	1:20:00	0:09:58	Walked dogs 1 mile then 8.03 mile run in neighborhood.  Went to Shade hotel in Manhattan Beach for Q's bday and RICE restaurant dinner & gelato :)  Unfortunately, my right knee slightly injured.		8.0		115 ft
Jun 22 Sun				Right knee feels like overuse, suspect too much too soon distance.	17.63		2:48:02
Jun 23 Mon				2x20 push-ups, 2x15 butterfly chest @15 lbs.  4x10 dumbell curls @20 lbs.  40 straight leg hip lifts, 2 pull-ups.
Jun 24 Tue				Right knee feels like overuse, suspect too much too soon distance.
Jun 25 Wed				Right knee feels like overuse, suspect too much too soon distance.
Jun 26 Thu				Right knee feels like overuse, suspect too much too soon distance.
Jun 27 Fri				Right knee feels like overuse, suspect too much too soon distance.
Jun 28 Sat	3.00	0:28:59	0:09:40	Testing right knee, feeling good enough.  3x12 dumbell curls, 2x20 push-ups, 1 pull-up, 2x1min side planks.
Jun 29 Sun	3.03	0:27:07	0:08:57	Neighborhood run, then walked dogs approx 1.25mi with Queanh	6.03		0:56:06
Jun 30 Mon	3.13	0:31:02	0:09:55	Testing right knee, feeling good enough.  3x12 dumbell curls, 3x20 abductor straight leg lifts, 1 pull-up, 1x50 straight leg hip lifts.
Jul 01 Tue
Jul 02 Wed	3.10	0:28:05	0:09:04	Treadmill, 3x12 dumbell curls, 3x20 single leg bridges,3x15 butterfly @15lbs.
Jul 03 Thu
Jul 04 Fri	3.40	0:31:37	0:09:18	Morning run, then walked dogs 1.41mi.  3x12 dumbell curls @20Lbs, 1x50 straight leg hip lifts, 2x5 pull-ups, 2x10 diagonal straight arm dumbell lifts @ 10Lbs.
Jul 05 Sat	3.12	0:30:42	0:09:50	Hood run then walked dogs 1 mile.  Tired/ today, didn't sleep enough.
Jul 06 Sun	4.00	0:38:49	0:09:42	Hood run, then 3x12 dumbell curls @20Lbs, 1x50 straight leg hip lifts, Butterfly chest dumbell lifts = 1x15 @15Lbs and 2x15 @20Lbs	16.75		2:40:15
Jul 07 Mon
Jul 08 Tue	4.00	0:37:45	0:09:26	Home Treadmill, then 2x10 dumbell curls @25Lbs, Butterfly chest dumbell lifts = 1x15 @20Lbs
Jul 09 Wed	3.02	0:29:30	0:09:46	Hot afternoon Treadmill, then 3x1min side planks, 30 push-ups
Jul 10 Thu
Jul 11 Fri	4.02	0:38:13	0:09:30	Treadmill, then 3x15 reps butterfly chest @15Lbs, 2x15 Dumbell Biceps curls @20Lbs, 1 pull-up
Jul 12 Sat	4.05	0:38:40	0:09:33	Treadmill, then 3x15 Dumbell Biceps curls @20Lbs, 3 pull-ups
Jul 13 Sun	3.04	0:30:00	0:09:52	Treadmill, then 30 push-ups, 3 pull-ups, 50 straight leg hip lifts	18.13		2:54:08
Jul 14 Mon
Jul 15 Tue	7.00	1:10:00	0:10:00	Hood run, then 3x15 dumbell curls @20Lbs, and 2x1 minute side planks.
Jul 16 Wed	3.11	0:30:54	0:09:56	Treadmill, then 3x15 Dumbell Biceps curls, 3 pull-ups
Jul 17 Thu	3.11	0:30:43	0:09:53	Home Treadmill, 9:50 pace
Jul 18 Fri	3.10	0:30:43	0:09:55	Home Treadmill, 9:50 pace, 3x15 Dumbell Biceps curls
Jul 19 Sat	5.06	0:49:58	0:09:52	Neighborhood run and 1 loop at wilson park.
Jul 20 Sun	5.02	0:48:30	0:09:40	Hood run then walked dogs 1 mile. 3x15 Dumbell Biceps curls, 2x20 push-ups	26.40		4:20:48
Jul 21 Mon	3.10	0:30:50	0:09:57	4x10 Dumbell Biceps curls & 4x10 push-ups between reps, 2x20 squats @15Lbs
Jul 22 Tue	3.12	0:30:48	0:09:52	Hood run then 5, 4, 3, 3, 3 Pull-ups with 10 squats @20Lbs between reps, 3x10 Dumbell curls, 50 straight leg hip lifts
Jul 23 Wed				mid back pain - from too many pullups, too much too soon
Jul 24 Thu				mid back pain - from too many pullups, too much too soon
Jul 25 Fri	3.10	0:30:50	0:09:57	test run
Jul 26 Sat	10.05	1:46:00	0:10:33	run to beach & back, relaxed pace		10.1		367 ft
Jul 27 Sun				Walked dogs 1 mile, yardwork after steaming bed/bathroom floors.  Core work:  2 minute plank and 2x1min side planks.	19.37		3:18:28
Jul 28 Mon	3.10	0:30:28	0:09:50	Treadmill, 3x10 biceps curls @20 lbs with 3x1 pull-up in-between reps.
Jul 29 Tue	3.11	0:29:47	0:09:35	Treadmill, 3x10 biceps curls @20 lbs with 3x1 pull-up in-between reps, then, 3x15 push-ups with 3x15 russian twists @15lbs in between reps.
Jul 30 Wed	1.52	0:14:56	0:09:49	Treadmill, too hot, so cut it short.  3x10 curls @20 Lbs with 3x10 russian twists @20 Lbs.  3 pull-ups.
Jul 31 Thu	3.11	0:30	0:09:46	Treadmill, 2x10 biceps curls @20 lbs, 3x15 russian twists @15lbs with 3x3 pull-up in-between reps.  Some shoulder work too.
Aug 01 Fri	3.34	0:32:07	0:09:37	Hood run then 4x10 biceps curls @20Lbs with 4x3 pull-ups between reps
Aug 02 Sat	3.12	0:30:26	0:09:45	Home Treadmill, then Dana Point beach with TK & fam
Aug 03 Sun				Right knee feels like overuse, suspect squats again	17.30		2:48:05
Aug 04 Mon				Right knee feels like overuse, suspect squats again
Aug 05 Tue				Walked 1 mile, then 3x20 single leg bridges, 3x20 abductor straight leg lifts, 2x2 pull-ups, 3x10 dumbell curls @20Lbs. Knee sensitive.
Aug 06 Wed				Walked 1 mile then 3x15 push-ups, 3x10 dumbell curls @20Lbs
Aug 07 Thu	4.03	0:41:21	0:10:16	Hood run, testing right knee, didn't notice any sensitivity :)
Aug 08 Fri	4.09	0:40:46	0:09:58	Hood run, right knee doing well :)  3x20 single leg bridges, 3x20 abductor straight leg lifts, 1 pull-up, 3x10 dumbell curls @20Lbs with 3x15 push-ups in between reps.
Aug 09 Sat	4.14	0:41:17	0:09:58	Hood run, right knee doing well :)  3x20 single leg bridges, 3x20 abductor straight leg lifts, 3x10 dumbell curls @20Lbs.  1x1min side planks, and 1x10 side planks tucks.
Aug 10 Sun	3.42	0:59:20	0:17:21	Trail run	15.68		3:02:44	863 ft
Aug 11 Mon
Aug 12 Tue	3.00	0:29:33	0:09:51	Treadmill, 3x20 single leg bridges, 3x20 abductor straight leg lifts, 3x10 curls @20Lbs with 3x20 push-ups between reps. 2 pull-ups.
Aug 13 Wed	3.14	0:30:58	0:09:52	Ran home from autoshop. 3x10 dumbell curls @25Lbs, 2x2 pull-ups
Aug 14 Thu
Aug 15 Fri	3.54	0:34:28	0:09:44	Hood run, right knee doing well :)  3x20 single leg bridges, 3x20 abductor straight leg lifts, 2x10 dumbell curls @25Lbs with 2x20 push-ups in between reps.
Aug 16 Sat	7.03	1:04:00	0:09:06	Beach strand run
Aug 17 Sun	3.10	0:30:41	0:09:54	Treadmill, 2x10 biceps @25 Lbs & 1x10 @20 Lbs with 3x2 pull-ups between reps	19.81		3:09:40
Aug 18 Mon
Aug 19 Tue	3.34	0:32:33	0:09:45	Hood run, 3x10 biceps @25Lbs with 3x20 push-ups between reps, 3x20 abductor straight leg lifts, 3x20 single leg bridges.
Aug 20 Wed	3.22	0:41:00	0:12:44	Treadmill - forgot to stop watch
Aug 21 Thu	3.00	0:29:46	0:09:55	Treadmill, 2x10 biceps @25Lbs and 2x10 biceps @20 with 3x20 push-ups between reps, 3x20 abductor straight leg lifts, 3x20 single leg bridges.
Aug 22 Fri	2.00	0:18:44	0:09:22	Treadmill, short run before attendind funeral mass for Annie Do :(
Aug 23 Sat	3.42	0:33:05	0:09:40	hood run, 2x10 biceps @25Lbs and 1x10 biceps @20 with 3x20 push-ups between reps
Aug 24 Sun				OneWheel accident - concussion, no helmet, 4 stitches left eye brow.  Bruised ribs, left wrist injured, chipped left canine.	14.98		2:35:08
Aug 25 Mon
Aug 26 Tue
Aug 27 Wed
Aug 28 Thu				Dentist - Chipped tooth fixed $390 (thankful no other loose teeth)
Aug 29 Fri
Aug 30 Sat	3.02	0:49:54	0:16:31	Test treadmill jog/walk, 5 days post-concussion.  Right knee usual sensitivity.  Biceps 3x15 reps @20 Lbs
Aug 31 Sun				Groomed & bathed dogs.	3.02		0:49:54
Sep 01 Mon				Walked dogs, house cleaning, steamed floors.
Sep 02 Tue
Sep 03 Wed	2.00	0:29:00	0:14:30	Testing left lower ribs, still difficult, so walked a mile after running.  3x20 push-ups with 3x15 curls @20 Lbs
Sep 04 Thu	2.00	0:28:26	0:14:13	Ran 1 mile, walked, then ran ¼ mile. Still difficult on ribs.
Sep 05 Fri
Sep 06 Sat
Sep 07 Sun					4.00		0:57:26
Sep 08 Mon	1.00	0:10:00	0:10:00	24-hr fitness testing injuries. 3x20 push-ups, 1min plank/side planks.  Scuba diving later afternoon with Q, K&T
Sep 09 Tue	2.25	0:24:33	0:10:55	24-hr fitness testing injuries. Quarter mile walk, 2 miles run.  3x20 reps single leg bridges.  1 min plank/side planks. Back/ribs improving.
Sep 10 Wed				Sandbar Oahu - day of snorkling & water fun
Sep 11 Thu	2.08	0:21:05	0:10:08	24-hr fitness treadmill, 1 min plank/side planks.  Fatigue today. Almost 2 mile loop walking from condo - gym.
Sep 12 Fri	1.60	2:00:00	1:15:00	Koko Crater Railway Trail, Oahu - Enjoyed stunning views with Q ☺				1,200 ft
Sep 13 Sat				Travel day - Honolulu to Long Beach
Sep 14 Sun				Recovery day, unpacking.	6.93		2:55:38
Sep 15 Mon	4.20	0:42:09	0:10:02	Home Treadmill, improved after 3 weeks & 2 days.  3x10 curls @ 20Lbs with 3x20 push-ups in between reps.
Sep 16 Tue
Sep 17 Wed	4.00	0:38:39	0:09:40	Home Treadmill, improved after 3 weeks & 4 days. 3x10 curls @ 20Lbs with 3x20 push-ups in between reps.
Sep 18 Thu
Sep 19 Fri	4.05	0:40:08	0:09:55	Treadmill,  3x15 curls @ 20Lbs with 3x20 push-ups between reps
Sep 20 Sat	4.12	0:41:50	0:10:09	Home Treadmill after walking dogs 1 mile.
Sep 21 Sun					16.37		2:42:46
Sep 22 Mon
Sep 23 Tue	6.71	1:07:00	0:09:59	Outdoor run, testing injured rib.  Felt a little sore after.
Sep 24 Wed	3.10	0:30:30	0:09:50	Outdoor run, rib still noticable, but minimal. 3x15 curls @ 20 lbs with 3x20 push-ups in between reps. 1 minutes plank/side planks.
Sep 25 Thu
Sep 26 Fri	2.00	0:19:54	0:09:57	Treadmill,  3x10 curls @ 25Lbs & 3x20 push-ups
Sep 27 Sat
Sep 28 Sun	3.10	0:30:00	0:09:41	Some Effort in last mile. Ribs definitely improving.	14.91		2:27:24
Sep 29 Mon	6.06	1:00:00	0:09:54	Ran to TJ's and back.
Sep 30 Tue
Oct 01 Wed	6.07	0:59:02	0:09:44	Road run
Oct 02 Thu	3.01	0:29:16	0:09:43	Treadmill.  3x12 curls @25Lbs
Oct 03 Fri
Oct 04 Sat
Oct 05 Sun	13.10	2:09:03	0:09:51	2025 Long Beach Half-Marathon	28.24	13.1	4:37:21	223 ft
Oct 06 Mon
Oct 07 Tue
Oct 08 Wed
Oct 09 Thu	3.00	0:31:03	0:10:21	Treadmill, then 3x15 dumbell curls @20 Lbs, 3x20 push-ups
Oct 10 Fri	3.00	0:29:48	0:09:56	Treadmill, then 3x10 dumbell curls @25 Lbs, 3x20 push-ups
Oct 11 Sat	3.31	0:31:43	0:09:35	Neighborhood run, then 3x10 dumbell Curls @ 25Lbs, 3x20 push-ups, 1 pull-up
Oct 12 Sun				Recovery from Mina's 50th Bday.  Walked dogs abouut 1/2 a mile.	9.31		1:32:34
Oct 13 Mon	2.03	0:20:11	0:09:57	Treadmill - feeling tired today.  Walked dogs 1 mile.  1 pull-up
Oct 14 Tue	3.00	0:30:29	0:10:10	Treadmill, then 3x10 dumbell curls @25 Lbs, 1X20 push-ups, 5x20 reps single leg bridges.  And walked the dogs 1 mile with Q
Oct 15 Wed	3.04	0:30:09	0:09:55	Treadmill, then 3x15 dumbell curls @20 Lbs, 3X20 push-ups, 3x20 reps single leg bridges. 20 squats.
Oct 16 Thu	3.02	0:30:09	0:09:59	Treadmill, then 3x15 dumbell curls @20 Lbs, 2 pull-ups, 1 minute plank & side planks.  20 squats.
Oct 17 Fri
Oct 18 Sat	4.06	0:39:14	0:09:40	Treadmill, then 3x15 dumbell curls @20 Lbs, 3x20 push-ups, dead-hang scapular conditioning for pull-ups, 20 squats.
Oct 19 Sun	4.08	0:40:21	0:09:53	Morning outdoor run, then clean backroom and play with dogs :) Nice very cool running weather 6:30am-ish	19.23		3:10:33
Oct 20 Mon
Oct 21 Tue	3.00	0:30:46	0:10:15	Treadmill, reconstructed right knee is a bit tender.
Oct 22 Wed
Oct 23 Thu	2.60	0:46:21	0:17:50	Walked to warm up, then ran half a mile.  Right knee sensitivity.  3x15 dumbell curls @20 Lbs, 3x20 push-ups, dead-hang scapular conditioning for pull-ups.  3x20 single leg bridges, 2x20 abductor leg lifts.
Oct 24 Fri	3.00	0:34:05	0:11:22	Treadmill Run including 1/2 mile warmup walk, barefoot shoes
Oct 25 Sat	3.25	0:34:50	0:10:43	Treadmill Run including 1/2 mile warmup walk, barefoot shoes.  3x15 Curls @20Lbs, dead hang scapular lifts, 3x20 single leg bridges, 3x20 abductor lifts.
Oct 26 Sun	3.00	0:29:53	0:09:58	Treadmill to help fend off today's fatigue. ♦ Tham Pham came home this afternoon.	14.85		2:55:55
Oct 27 Mon				♦ Spent much of the day checking on Tham occasionally.
Oct 28 Tue	3.06	0:30:57	0:10:07	Morning Run in minimal shoes with one short effort. 3x15 dumbell curls @20Lbs with 3x20 push-ups between reps.  1 pull-up, 30 second dead hang.
Oct 29 Wed	3.04	0:29:58	0:09:51	Morning Treadmill in minimal shoes,one short effort. 40 sec dead hang then 1 pull-up, 30 straight leg hip raises.
Oct 30 Thu	3.01	0:29:24	0:09:46	Morning Treadmill in minimal shoes with a couple efforts in last mile. 60 seconds dead hang then 1 pull-up.
Oct 31 Fri	3.12	0:30:06	0:09:39	Treadmill in with a couple efforts in last mile. 60 seconds dead hang then 1 pull-up.  3x10 dumbell curls @25 Lbs with 3x20 push-ups between reps. Noticed a hole - need new barefoot shoes.
Nov 01 Sat
Nov 02 Sun	3.00	0:28:34	0:09:31	Treadmill with 5x one tenth mile efforts @8:00. 30 seconds dead hang. 3x10 dumbell curls @25 Lbs with 3x20 push-ups between reps. Ran in new barefoot shoes.	15.23		2:28:59
Nov 03 Mon	3.03	0:29:16	0:09:40	Treadmill, 40 seconds dead hang and 1 pull-up. Barefoot shoes.
Nov 04 Tue	3.12	0:29:16	0:09:23	Treadmill with two efforts. 1 minute dead hang followed by 1 pul-up. 3x10 dumbell curls @25 Lbs with 3x20 straight leg hip lifts between reps. Ran in barefoot shoes. Walked dogs 1 mile 5 hours later.
Nov 05 Wed	3.10	0:30:05	0:09:42	Treadmill, barefoot shoes.  3x20 single leg bridges, 3x20 abductor lifts.  Walked dogs 1 mile in the afternoon.
Nov 06 Thu	3.00	0:28:51	0:09:37	Treadmill, barefoot shoes.  3x10 Curls @25Lbs
Nov 07 Fri	3.03	0:29:04	0:09:36	Treadmill, then 3x20 push-ups with 3x20 straight leg hip lifts between reps. Ran in barefoot shoes.
Nov 08 Sat	3.00	0:28:30	0:09:30	Treadmill with 3 efforts in the last mile. Strength training.
Nov 09 Sun	3.00	0:29:15	0:09:45	Home Treadmill. 1min dead hang and 1 pull-up.  3x10 curls @25 Lbs	21.28		3:24:17
Nov 10 Mon
Nov 11 Tue	3.00	0:28:54	0:09:38	Home Treadmill. 1min dead hang and 1 pull-up.  3x10 curls @25 Lbs
Nov 12 Wed	3.00	0:28:35	0:09:32	Home Treadmill. 1min dead hang and 1 pull-up.  3x10 dumbell curls @25 Lbs with 3x20 straight leg hip lifts between reps.
Nov 13 Thu	3.00	0:29:28	0:09:49	Home Treadmill. 1min dead hang and 1 pull-up.
Nov 14 Fri
Nov 15 Sat	3.00	0:28:30	0:09:30	Usual morning treadmill in minimal shoes, 30sec dead hang and 1 pull-up.  3x10 curls @25 Lbs with 3x20 push-ups between reps.
Nov 16 Sun	2.00	0:20:01	0:10:00	Walked 1.5 miles to warmup/loosent my right knee (a little sore).  30sec dead hang and 1 pull-up.	14.00		2:15:28
Nov 17 Mon				Walked dogs 1 mile.
Nov 18 Tue	2.00	0:19:45	0:09:52	Walked 2 miles to warm up my right knee before running.  3x10 curls @25 Lbs with 3x20 straight leg hip lifts between reps.  3x20 push-ups and 1 minute dead hang to 1 pull-up.
Nov 19 Wed
Nov 20 Thu	3.01	0:29:21	0:09:45	Treadmill. 1 minute dead hang followed by 1 pul-up. 3x10 dumbell curls @25 Lbs with 3x20 push-ups, 1 minute dead hang to 1 pull-up.
Nov 21 Fri				Moved gym from Garage to Backroom
Nov 22 Sat	3.10	0:30:16	0:09:46	Treadmill. 3x10 dumbell curls @25 Lbs with 3x20 straight leg hip lifts between reps. 1x20 push-ups and 1 minute dead hang to 1 pull-up.
Nov 23 Sun	3.10	0:30:06	0:09:43	Treadmill in minimal shoes. 3x10 dumbell curls @25 Lbs. 1 minute dead hang to 1 pull-up.	11.21		1:49:28
Nov 24 Mon	3.10	0:29:10	0:09:25	Treadmill in minimal shoes. 3x20 straight leg hip lifts with 3x20 push-ups between reps.
Nov 25 Tue	3.12	0:29:32	0:09:28	Treadmill in minimal shoes, 3 efforts in the last mile. 3x10 dumbell curls @25 Lbs with 1 pull-up between reps. Walked dogs 1 mile.
Nov 26 Wed
Nov 27 Thu	3.10	0:29:07	0:09:24	Morning home gym "turkey trot" Run 😁 with 4 efforts in last mile.  Waljked dogs 1.35 miles.
Nov 28 Fri	3.10	0:29:44	0:09:35	Treadmill in minimal shoes, 30 sec dead hang to 1 pull-up. (Letting my swollen triceps heal, probably overuse).  Walked dogs 1 mile.
Nov 29 Sat	3.10	0:30:15	0:09:45	Treadmill in minimal shoes, 30 sec dead hang to 1 pull-up.
Nov 30 Sun	3.02	0:28:44	0:09:31	Treadmill, then 3x10 biceps curls @ 25Lbs.	18.54		2:56:32
Dec 01 Mon
Dec 02 Tue	3.37	0:32:05	0:09:31	Treadmill, 6x5 biceps curls @ 25Lbs with 6x10 push-ups between reps. 30 sec dead hang to 1 pull-up.
Dec 03 Wed	3.10	0:28:58	0:09:21	Treadmill, 30 sec dead hang to 1 pull-up.
Dec 04 Thu	3.10	0:29:41	0:09:35	Treadmill, 2x30 sec dead hang to 1 pull-up. Drove William to airport
Dec 05 Fri	3.12	0:29:52	0:09:34	Treadmill, 2x10 biceps curls @ 25Lbs with 2x20 straight leg hip lifts between reps.
Dec 06 Sat	4.01	0:37:44	0:09:25	Treadmill, 3x10 biceps curls @ 25Lbs with 3x20 push-ups between reps. 1 minute dead hang to 1 pull-up. Usual Minimal Shoes.
Dec 07 Sun	3.32	0:31:22	0:09:27	Treadmill, 2x10 biceps curls @ 25Lbs with 2x20 straight leg hip lifts between reps. 1 minute dead hang to 1 pull-up. Usual Minimal Shoes.	20.02		3:09:42
Dec 08 Mon	3.10	0:29:20	0:09:28	Treadmill 3x20 reps lateral abductor leg lifts, 3x20 single leg bridges, 20 mins in Saunabox.
Dec 09 Tue	3.13	0:29:46	0:09:31	Treadmill, 3x10 biceps curls @ 25Lbs. Usual Minimal Shoes.
Dec 10 Wed	3.00	0:28:10	0:09:23	Treadmill, 2x10 biceps curls @ 25Lbs with 2x20 push-ups between reps. 1 minute dead hang to 1 pull-up. Usual Minimal Shoes.
Dec 11 Thu				Cold/flu symptoms - theraflu at night
Dec 12 Fri				Cold/flu symptoms - theraflu around 3pm
Dec 13 Sat				bad sleep recovery day
Dec 14 Sun	3.10	0:29:16	0:09:26	Treadmill, 3x10 biceps curls @ 25Lbs with 3x30 second dead hang to 1 pull-up between reps. Usual Minimal Shoes.	12.33		1:56:32
Dec 15 Mon	3.00	0:28:28	0:09:29	Treadmill, 3x10 biceps curls @ 25Lbs with 3x20 straight leg hip lifts between reps. Usual Minimal Shoes.
Dec 16 Tue	3.11	0:29:23	0:09:27	Treadmill, 6x5 biceps curls @ 25Lbs with 6x10 push-ups between reps. Usual Minimal Shoes. 15mins in SaunaBox.
Dec 17 Wed
Dec 18 Thu	3.12	0:29:15	0:09:22	Treadmill, 2x10 biceps curls @ 25Lbs with 2x30 second dead hang to 2 pull-ups between reps. Usual Minimal Shoes.
Dec 19 Fri	2.50	0:24:07	0:09:39	Treadmill, 3x10 biceps curls @ 25Lbs with 3x20 straight leg hip lifts between reps. Usual Minimal Shoes. 20 mins SaunaBox
Dec 20 Sat	2.00	0:19:19	0:09:39	3x30 sec dead hang to 1 pull-up.
Dec 21 Sun	2.00	0:36:10	0:18:05	Walked 2 miles, taking it easy on my right calf.  3x20 push-ups.  30 sec dead hang to 1 pull-up.	15.73		2:46:42
Dec 22 Mon	2.00	0:30:21	0:15:11	Run/Walked 2 miles, taking it easy on my right calf.  3x10 biceps curls @25Lbs with 1 minute L/R side planks between reps.
Dec 23 Tue				Core Work.
Dec 24 Wed	0.62	0:17:22	0:28:01	Treadmill walk, tried running and made calf worse.  I need to rest pulled muscle in right calf.  3x10 biceps curls @25 Lbs with 1x30 second dead hang to 1 pull-up between reps.
Dec 25 Thu				Merry Christmas ☺ 🎅🏽 20 mins in SaunaBox
Dec 26 Fri	2.03	0:38:27	0:18:56	Treadmill walk, 3x30 second dead hang to 1 pull-up.  3x25 squats.
Dec 27 Sat	2.02	0:36:22	0:18:00	Treadmill walk, 3x10 biceps curls @ 25Lbs with 3x20 push-ups between reps.  Core work.
Dec 28 Sun				At least 3 hours taking down, dissambeling & storing outdoor Christmas decorations.	6.67		2:02:32
Dec 29 Mon	3.00	0:36:59	0:12:20	3x10 biceps curls @ 25Lbs with 3x20 push-ups between reps.
Dec 30 Tue	3.00	0:33:34	0:11:11	2x30 second dead hang to 1 pull-up.
Dec 31 Wed	2.00	0:21:07	0:10:33	Treadmill - right calf gradually improving, being careful on speed.	8.00		1:31:40
total miles	795.31	133:28:47	total hrs		795.31	80.7	133:28:47	4,537 ft