Neil
It has been a quite a long time, possibly over a year, since I ran 3 consecutive days. Before I started my intentions were to complete a recovery run, but did my legs and mind listen? Of course n... read more
- Miles:
- 756 total / 262 in 2013
- Goal:
First and foremost to stay fit. Work out at least 4 times per week. Improve on my mile splits and overall distances. Score with Milas Kunis this year.
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Entries
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RUN
good Chicago lakefront 3.45 mi 00:30 08:41 pace
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RUN
good Chicago lakefront 4 mi 00:36 09:07 pace
Initially this was supposed to be my recovery run, but ended up more like a battle between my endurance versus the heat, humidity and sun. The temp was in the mid 80's so not terribly horribl... read more
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FIT
good Abs and post run stretch 00:45
3 sets unassisted leg raises and oblique crunches. Two sets 5 reps each single leg hamstring curls. Foam roller hamstrings, calves and IT band. Also post run stretches.
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RUN
good Ricky Birdsong 10k 5.65 mi 00:51 09:03 pace
I posted my true time versus what was posted for the race. After visiting the event's website after the race it was evident that the 10 k started earlier than initially posted. Thus I starte... read more
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Aw man, I missed this race again this year? Bummer. Good time!
1 day ago • Like
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Wait--I'm confused. How does a 10k equal 5.65 miles? New math?
1 day ago • Like
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I tried to explain the disparity between the event distance versus what I actually ran in the blog. If you're still perplexed I can elaborate in more detail in person over a beer.
1 day ago • Like
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Fair enough. :-)
1 day ago • Like
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RUN
good Evanston lakefront 4.34 mi 00:37 08:36 pace
Long intervals 3 minutes each repeated 5 times with the following mile/split pace avg: 8:22 (7), 7:52 (7:02), 7:42 (6:33), 7:42 (6:47) and 7:53 (7:11). Weather was short of incredible. The only ... read more
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FIT
good Shoulders and post run stretch 00:45
3 sets single arm dumbbell raises, cable pushdowns and seated military press. One set single leg hamstring curls, post run stretch, foam roller on IT band and hamstrings.
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RUN
good Randolph St. from WAC to Thom... 3 mi 00:25 08:20 pace
Started doing one minute intervals but due to the number of traffic lights and people made it difficult to do consistently. So decided to run as fast as I can until I had to stop. The run is stil... read more
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FIT
good Chest and leg exercises 01:00
3 sets flat, incline bench, and dumbbell flyes. Also single leg kettlebell squats, freemotion (140 max) squats and side step (20lb max).
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RUN
good Chicago lakefront 5 mi 00:44 08:46 pace
Headed out from the office to the museum campus, north up to the yacht club and then doubled back. The temp was pretty warm for my liking but managed complete four long intervals each 3 minutes lo... read more
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FIT
good Back, core and post run stretch 00:45
3 sets assisted chin-ups (15 reps), seated row (12 reps) and unassisted back extensions (10 reps). Also plank on stability ball - small circles. One set single leg hamstring curls, black foam rol... read more
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RUN
good Evanston lakefront 3.37 mi 00:30 08:54 pace
Short intervals: 7:20, 6:06, 7:13, 7:45 and 6:49 mile split pace for 1 minute each.
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RUN
good Evanston lakefront 3.44 mi 00:30 08:44 pace
Short intervals repeated 6 times. Started the first 3 easy then sustained 7 min/mile split pace or better.
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RUN
good Long intervals @ WAC 4 mi 00:35 08:45 pace
After a 4 min warmup started with 7mph, then 7.5, 7.6, 7.6mph.
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RUN
good Chicago lakefront 5 mi 00:43 08:36 pace
Reticent of running consecutive days but considering the fabulous weather during noon I had no legitimate excuse not to. Worked on long intervals which were repeated 6 times.
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RUN
good Lululemon fun run 3.2 mi 00:30 09:22 pace
Time and distance is approximate. Without question the run counts as a recovery. Hoping to have equally as good weather tomorrow to have a more intense yet rewarding workout. The best part of th... read more
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FIT
good Hot fusion @ Corepower Lincol... 01:00
Not easy to attend a Sunday morning class that starts at 8am. To compound the session a guy in front of me apparently had a healthy drinking binge the night before, and not sure if he took a showe... read more
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GROOOOOOOOOSS.
15 days ago • Like
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FIT
good Shoulders and post run stretch 00:45
3 sets single arm dumbbell raises, cable pulldown and crossovers. One set single leg hamstring curls, foam roller and static stretches.
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RUN
good Evanston lakefront 5.05 mi 00:45 08:55 pace
Long intervals repeated 6 times. It's been several weeks since I ran a distance this long. It was tough but was rewarded with a decent runner's high. My interval mile split times were ... read more
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FIT
good biceps/triceps and core 00:45
3 sets biceps/triceps: flat bench dumbbell, kickbacks, wide grip olympic bar, seated skullcrushers, TRX and cable pulldown. In between sets worked on core with bosu mountainclimbers, cruches and ro... read more
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RUN
good Evanston lakefront 4 mi 00:35 08:43 pace
Started out as a 30 minute short interval run and ended up adding another mile.
Totally. Humidity almost killed me tonight. That and me broken bum.
about 21 hours ago • Like
Sounds like the butt muscle hasn't fully recovered yet...
about 14 hours ago • Like
Be careful. It's getting hot. Nice run Neil.
about 11 hours ago • Like • 2 people
Consider yourself lucky that your body DOES acclimate. ;-)
about 11 hours ago • Like • 1 person