Calf stretches with Pro Stretch
Forward Calf stretch
IT Band stretch-side bend leg over leg
IT band stretch-foward bend leg over leg
bent knee crunches 3 sets of 25
oblique crunches 2 sets of 25 each side
dip machine leg pull ups-10 reps slow
- Web:
- Site:
- http://www.duffrunner.blogspot.com
- Miles:
- 939 total logged
- Goal:
Completed 5 marathons, the latest, Disney in January. I am preparing for my 3rd crack at the Vermont Marathon in May.
Entries
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Chris did a core fitness workout for 25 mins goodStretching/Core – 00:25
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Chris ran 3 miles in 34 mins goodBaseline Training-Easy Treadm... – 3 mi / 00:34 11:24 pace
"easy does it" run at the Y.
Nothing to report except that I feel much stronger than I did last week. Breathing was a breeze.
Listened to "Run Vegan Run" #39 podcast, the "Lost" episode. I was a little dismayed there was... read more-
Chris-too funny. Good running.
about 13 hours ago -
Great run Chris, even though I am lost at what you are saying because I don't watch Lost. :-p
about 12 hours ago -
Feel like you've shaken the virus for good?
about 12 hours ago -
Nice job, Chris! Glad the breathing is back to normal.
about 12 hours ago
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Chris ran 3.21 miles in 32 mins goodFinishing up the week – 3.21 mi / 00:32 09:59 pace
quick loop around the hood. It was 30 degrees but felt colder.
Pretty happy overall that I ran every day but TUES this week despite being sick. Only 20 miles, but trying to build up the base and be more consistent.
Starting a new plan tomorrow with... read more
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Nice run Chris. Speedy Sasquatch is awesome and so are you!
1 day ago -
I think that's awesome Chris, especially with you being sick and all. Well done!
1 day ago -
Chris-good week despite the flu brother!
1 day ago
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Chris ran 3 miles in 31 mins goodTreadmill Run before work – 3 mi / 00:32 10:33 pace
Treadmill run at the Employee Wellness Center.
quick stretching of calves, quads and IT and then off to work. Ran pretty consistently this week.If I run tomorrow (plan to-that's six days running this week, despite having an annoying virus. Not the ... read more
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Great run Chris. Good fast pace too!
3 days ago - Show 2 more comments...
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I hate the small colds seem to stick around the longest
2 days ago -
Nice week you've had. Sucks being sick. Hope you shake it soon.
2 days ago
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Chris ran 4.21 miles in 41 mins goodOutside Rail Trail – 4.21 mi / 00:41 09:48 pace
It felt good to get outside though I was on the fence about it because it was so gray outside. Ultimately, I'm glad I did and ran faster as a result of the colder weather to keep warm.
My left ankle was fine running, as were knees. chilled to the bon... read more
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Yay Chris, so happy you were able to get out there and get a run in. I love running rail trails. Awesome pace, I am lucky if I get under 10 minutes so am striving to get closer to your pace, but it aint easy!
4 days ago - Show 4 more comments...
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Real nice OUTSIDE run!!! I don't think I could ever run inside!!
4 days ago -
Sounds like a good run. I remember the first time I ran 6 miles...it was because I was lost in a subdivision and was too cold if I walked, so I just kept running.
3 days ago
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Chris shared a photo
There is a brew pub being built in my town. Lots of new construction going around and businesses opening.
1 person liked what Chris shared-
This might be a diversion!
4 days ago -
Good place to stop and refuel after those long runs!
4 days ago -
Hey Chris, what's the one across the street going to be? They are working on two buildings.
3 days ago -
I know! It's a mystery to me too! I will find out. i have to say I'm a little excited about the brew pub. when they're made and run well, they're so cool to go to.
3 days ago
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Chris shared a photo
Rail Trail I ran on today
2 people liked what Chris shared-
Looks like a nice trail!
4 days ago - Show 6 more comments...
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Your trail looks more clear than our trail. Jealous. They're not clearing the trails here this year.
3 days ago -
dunno if the town clears it or nature but for some reason ours is in better shape usually than the ones in farmington/avon. been a while since i'm been to them though. I know for sure they don't plow those. You have those ponds and lakes tho Dena!
3 days ago
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Chris ran 4.2 miles in 46 mins alrightTreadmill Run at the Fitness ... – 4.2 mi / 00:47 11:04 pace
Dear virus-you are on notice. If you don't leave my body tomorrow, I'm Z-packing your ass.
Run went better than yesterday. Was able to sustain HR in the 140s without feeling light-headed. I want my lungs back.
ended workout with stretches-calf, IT ... read more
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Get your Z-Pak or a lot of EmergenC. Zipfizz is great too!
4 days ago
Take it easy on that ankle. Sounds like a great work out! - Show 2 more comments...
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'Hope you feel better. Do get some rest and you'll be ready to go soon!
4 days ago -
C-Duff!! great job buddy!
4 days ago
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Chris ran 4 miles in 50 mins blahtreadmill run – 4 mi / 00:51 12:42 pace
Treadmill run at the fitness center at work (Bristol)
Was shooting for 6 today but took it easy.
Still getting over a flu or virus or something. My sinus is completely blocked and getting oxygen was a chore. Had to be a big mouth breather to get it... read more
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Glad you are feeling at least a little better Chris. If you have any nose spray use that and another thing I swear by is chicken soup with a little Korean chili paste in it. Heck even if its spicy you won't be able to tell as you have no taste buds. ;-). Believe me, I am the queen of sinus problems and this helps me a lot. Good job today!
6 days ago -
Good job getting it done - take care of yourself.
5 days ago -
Nice run, especially since you're feeling so bad. It's hard to exercise when you can't get enough oxygen. :)
5 days ago -
Thank you guys. I have a date with sudafed PM and my pillow in about an hour.
5 days ago
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Chris posted a note
it's official. that cold either was or turned into a fever, aches, and shivers. glad i'm not working today.
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Sorry to hear that Chris, hope you feel better soon!
7 days ago -
Oh no. I sure hope you feel better buddy!!!! Stay warm!!! Drink lots of tea!!!
7 days ago -
Chris - I feel for you. Get better.
7 days ago -
Recover soon!
7 days ago
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Nice work! I'm starting to do crunches again. They are the thing I need to do most and also the least motivated to do.
about 12 hours agoSounds like a good workout Chris. I really need to add more time for stretching and like how you treat it as its own workout with your core routine too.
about 12 hours ago