Louis L.

Los Angeles, CA / runner

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Site:: http://www.louislotorto.com
Miles:: 2409 total / 534 in 2012
Goal:: A marathon <4.5 hours;<2 hour HM; < 50 min. 10k; < 23 min. 5k; A sprint tri. To turn 50 in better shape than at 25! 2012 miles in 2012; DREAM GOAL: BQ!

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25 miles
03:16 time
1865 calories
3 workouts
This Week time period
details

M

11

Cross Training

10.65 mi 00:56
T

6

Running

6 mi 01:00
W

8

Running

8 mi 01:20
T
F
S
S

Louis
RUN
great Lake Balboa: 8 miler 8 mi 01:20 09:56 pace

Continuing to build my base; last mile run @MP. Splits: 10:34/10:02/10:03/9:55/9:57/9:47/9:44/9:29

about 14 hours ago
- Comment
- P
  Brenda B.
  
  Brenda B.
  Nice 8, like the splits!
  
  about 13 hours ago • Like • 1 person
Louis
RUN
great W14,D2: 6 miler 6 mi 01:00 10:00 pace

Easy paced 6 today. Good Deed of the Day: Waited 20 minutes to start as I was trying to usher a large family of ducks with several young ones in tow across a very busy thoroughfare between the two ... read more
Easy paced 6 today. Good Deed of the Day: Waited 20 minutes to start as I was trying to usher a large family of ducks with several young ones in tow across a very busy thoroughfare between the two parts of Lake Balboa park where they had gotten lost and confused; don't know who was honking more-the ducks out of fear or the idiot humans in their cars who wouldn't slow down and couldn't care less. Splits: 10:20/10:03/10:00/10:05/10:01/9:33

1 day ago
- Comment
- Kiwi
  
  Kiwi
  You are awesome! Some humans are thick! It isn't that big of a mental energy process to realize we are all interdependent!!!! Thank you for caring! Nice splits!
  
  1 day ago • Like • 1 person
- P
  Brenda B. Nice Job
  
  Brenda B. Nice Job:
  Aww great job Louis, sure they are happy! Great run you got in also, splits are nice as usual!
  
  1 day ago
- T J.
  
  T J.
  Awwwwww Louis. Ya know, I knew you had a big heart. Nice 6 today!
  
  1 day ago • Like • 1 person
- Louis L.
  
  Louis L.
  thanks, gals!
  
  1 day ago • Like
Louis
FIT
W14,D1 - XT: Cardio + Strengt... 10.65 mi 00:56 05:15 pace

Cardio:
5 min. w/u walk on TM (4% incline, 4 mph) = .33 mile
15 min. Recumbent Bike (L8, 93 rpm) = 4 miles
16 min. Rowing Machine (L8) = 2 miles
15 min. Upright Bike (L8, 93 rpm) = 4 miles
5 min. c... read more

2 days ago
- Comment
- P
  Brenda B. Nice Job
  
  Brenda B. Nice Job:
  Great cross train day Louis!
  
  2 days ago
Louis
RUN
great LSD: Lake Balboa - 14 miler 14 mi 02:22 10:08 pace

Beautiful, cool temp this morning; about 62 degrees for 7:30am start. Longest run in 15 months. On the quick side of my McMillan target training pace. Training my body not to refuel too soon, downe... read more

4 days ago
- Comment
- T J. Nice Job
  
  T J. Nice Job:
  You really lit the rockets on your shoes on the way back. Such awesomeness going on with the splits and PR's today. WELL DONE!
  
  4 days ago
Louis
RUN
great Friday Five: Lake Balboa 5 mi 00:49 09:44 pace

A tad faster than I was supposed to but it felt great! Progression Run with a a little Tempo thrown in for good measure. Mile 4 ran @ MP and mile 5 ran @HMP. Negative Splits: 10:12/9:59/9:43/9:40/9:08

5 days ago
- Comment
- P
  Brenda B. Hi-five
  
  Brenda B. Hi-five:
  Nice to have that feeling on a run, and you had a great one!
  
  5 days ago
Louis
FIT
W13,D4: XT -Cardio + Strength... 15.25 mi 00:50 03:16 pace

Cardio:
5 min. w/u walk on TM (4% incline, 4mph) = .33 mile
20 min. recumbent bike (L10, 96rpm) = 6.65 miles
20 min. upright bike (L11, 100rpm) = 8 miles
5 min. c/d walk on TM (3% incline, 3.3 mph)... read more

6 days ago
- Comment
- P
  Brenda B.
  
  Brenda B.
  I'm like, omg 300 crunches! Nice mix of cardio, great strength work!
  
  6 days ago • Like
- Kiwi
  
  Kiwi
  Great going there Louis!!! Nice combo workout. ;)
  
  6 days ago • Like
- T J.
  
  T J.
  You have got to be pure muscle! I give you the blue ribbon for best workout of the day.
  
  6 days ago • Like • 1 person
- Louis L.
  
  Louis L.
  thx, gals! @T.J.: I WISH! but I'm workin' on it.
  
  5 days ago • Like
Louis
FIT
24 Hr. Fitness: Strength Trai... 00:30

Leg Press: 2 x 12 (90 lbs.)
Leg Extension: 2 x 12 (75, 75 lbs.)
Leg Curls: 2 x 12 (60, 60 lbs.)
Hip Adduction: 2 x 12 (60, 60 lbs.)
Hip Abduction: 2 x 12 (60, 60 lbs.)
Seated Calf Raises: 2 x 12 (7... read more
Leg Press: 2 x 12 (90 lbs.)
Leg Extension: 2 x 12 (75, 75 lbs.)
Leg Curls: 2 x 12 (60, 60 lbs.)
Hip Adduction: 2 x 12 (60, 60 lbs.)
Hip Abduction: 2 x 12 (60, 60 lbs.)
Seated Calf Raises: 2 x 12 (70, 55 lbs.)
Glute Machine: 2 x 12(each leg) (62, 62 lbs.)
Core:
Abs = 300 Crunches

8 days ago
- Comment
- T J.
  
  T J.
  You pressed some impressive iron on this one! And the crunches... WOW!
  
  7 days ago • Like • 1 person
Louis
RUN
great Recovery 7: Lake Balboa 7 mi 01:12 10:16 pace

Wanted to get out earlier this morning but the flesh was weak; had to run in some higher temps than I like and had to do battle with some unseasonable blustery gusts of wind which made me feel as I... read more
Wanted to get out earlier this morning but the flesh was weak; had to run in some higher temps than I like and had to do battle with some unseasonable blustery gusts of wind which made me feel as I was facing a headwind that I was running in place but felt pretty good overall. Ran @ recovery pace. Negative Splits: 10:43/10:37/10:24/10:19/10:03/10:09(dang)/9:40

8 days ago
- Comment
- P
  Brenda B.
  
  Brenda B.
  Oh wow, you have a nice progression all the time! Nice recovery and great strength work you go in!
  
  8 days ago • Like • 1 person
- T J.
  
  T J.
  Dang, how did you run such superb progression miles in that wind!?!?!! My hat is off to ya! Thanks, now you can see my hat head.
  
  7 days ago • Like • 1 person
Louis
RUN
great 6 miler: Lake Balboa 6 mi 00:58 09:43 pace

Supposed to be an easy run; oops. My legs had their own agenda. Needed to break free from the Garmin shackles for a day. Started out easy then it turned into a progressive run with a little tempo t... read more
Supposed to be an easy run; oops. My legs had their own agenda. Needed to break free from the Garmin shackles for a day. Started out easy then it turned into a progressive run with a little tempo thrown in. Mile 5 ran at Marathon Pace; Mile 6 run @ HM pace. Beat the heat today even though that meant getting up at 6am; ouch. Negative Splits: 10:18/9:54/9:54/9:52/9:32/8:51!

9 days ago
- Comment
- T J.
  
  T J.
  Your legs had a mind of their own today. Zip zoomin' pace on the 6. Nice!!!
  
  9 days ago • Like • 1 person
- P
  Brenda B.
  
  Brenda B.
  Wow those are great splits! Nice 6 you did Louis!
  
  9 days ago • Like • 1 person
Louis
FIT
W13,D1: XT - Cardio + Strengt... 11.12 mi 00:55 04:56 pace

Forgot to post yesterday's workout.
Cardio:
5 min. w/u on TM (4%incline, 4mph) = .33 mile
15 min. recumbent bike (L8, 97rpm) = 4.22 miles
15 min. rowing machine (L9) = 2 miles
15 min. upright bike ... read more

10 days ago
- Comment
Louis
RUN
Long Run: 10 miles - Lake Balboa 10.01 mi 01:40 09:58 pace

Felt a little sluggish, like I had 5 lb. weights tied around my ankles, for the first 5 miles or so. Maybe I didn't allow enough time to get my legs warmed up. After popping a couple Shot Blocks at... read more
Felt a little sluggish, like I had 5 lb. weights tied around my ankles, for the first 5 miles or so. Maybe I didn't allow enough time to get my legs warmed up. After popping a couple Shot Blocks at mile 7, my energy picked up and I started running more effortlessly. Last mile @ Marathon Pace. Heat was an issue for the last 2 miles; must start earlier next Sun. Splits: 10:38/10:07/10:09/10:02/9:59/9:55/9:59/9:47/9:38/9:35

11 days ago
- Comment
- P
  Brenda B.
  
  Brenda B.
  That's a nice run! I didn't have Shot Bloks today, ran out and forgot to buy them. :-( lol we were on the same page but wish my pacing was better, yours was great!
  
  11 days ago • Like
- Louis L.
  
  Louis L.
  Your pace is great, Brenda. According to McM, we're both in the zone, so don't worry-you're doin' great!
  
  9 days ago • Like
- T J.
  
  T J.
  Sensational pace for these long 10 miles in the heat. I'm so impressed!
  
  9 days ago • Like • 1 person
Louis
FIT
Part 2: Strength Training - L... 00:45

Legs:
Decline Leg Press Machine: 2 x 12 (105, 90lbs.)
Leg Extension: 2 x 12 (75, 90 lbs.)
Leg Curls: 2 x 12 (50, 65lbs.)
Abductors: 2 x 12 (60, 60lbs.)
Adductors: 2 x 12 (60, 60lbs.)
Seated Calf Ra... read more
Legs:
Decline Leg Press Machine: 2 x 12 (105, 90lbs.)
Leg Extension: 2 x 12 (75, 90 lbs.)
Leg Curls: 2 x 12 (50, 65lbs.)
Abductors: 2 x 12 (60, 60lbs.)
Adductors: 2 x 12 (60, 60lbs.)
Seated Calf Raises: 2 x 12 (45, 70lbs.)
Glute Machine: 2 x 12 (60, 75lbs.)
Core:
Abs = 300 Crunches

12 days ago
- Comment
- T J.
  
  T J.
  After your 5 you really hit these hard. Nice nice job!
  
  12 days ago • Like • 1 person
Louis
RUN
great W12,D5 Part 1: Easy 5 - Lake ... 5 mi 00:50 09:56 pace

Ran at easy pace continuing to build a strong base; put the brakes on a lot during the run so as not to go above my training pace of 10:00/mile avg.; I will recalibrate my training pace after my ne... read more
Ran at easy pace continuing to build a strong base; put the brakes on a lot during the run so as not to go above my training pace of 10:00/mile avg.; I will recalibrate my training pace after my next 5k race June 16th. Another beautiful So. Cal day. Negative Splits: 10:14/10:02/9:53/9:48/9:48 Have a great weekend, DM'ers!

13 days ago
- Comment
- T J.
  
  T J.
  Smart training you've got going on. Nice 5!
  
  12 days ago • Like • 1 person
- Kiwi
  
  Kiwi
  All of it sounds like hard core workout! Your legs must be budging muscles! Hahaha! Great run and leg work Louis!
  
  12 days ago • Like • 1 person
Louis
FIT
W12,D4: XT-Cardio+Strength Tr... 11.5 mi 00:57 04:57 pace

Cardio:
5 min. w/u on TM (4% incline, 4mph) = .34 mile
15 min. recumbent bike (L9, 96rpm) = 4.33 miles
15 min. upright bike (L10, 93rpm) = 4.50 miles
17 min. rowing machine (L9) = 2 miles
5 min. c/... read more

13 days ago
- Comment
- P
  Brenda B.
  
  Brenda B.
  Great variety with the machines and way to hit the upper body & core! 300 crunches DANG
  
  13 days ago • Like • 1 person
- T J.
  
  T J.
  You WOW me with such a super workout!
  
  13 days ago • Like • 1 person
Louis
RUN
great Rinse, Repeat: 5 miler 5 mi 00:50 09:58 pace

Continuing to build my base. Another 5 today. Always humbling to be passed by someone 20 years older than you. lol. Splits: 10:16/9:57/10:00/9:52/9:45

15 days ago
- Comment
- P
  Brenda B.
  
  Brenda B.
  Great job with the run, nice splits again!
  
  14 days ago • Like • 1 person
- Kiwi
  
  Kiwi
  And inspiring!!! No worries Louis - just think, you probable do the same for the younger runners! Hahahaha!!! :)
  
  13 days ago • Like • 1 person
Louis
RUN
great W12,D2-Lake Balboa: 5 miler 5 mi 00:50 09:56 pace

Didn't feel in the groove until about 1/2 way through; a bit of a struggle with the heat and my legs feeling a little like cement after yesterday's strength workout. Managed to get in the last 2 mi... read more
Didn't feel in the groove until about 1/2 way through; a bit of a struggle with the heat and my legs feeling a little like cement after yesterday's strength workout. Managed to get in the last 2 miles feeling smooth and relaxed throwing in a Marathon Paced mile at the end; practiced shortening my stride and increasing my cadence the last mile; surprised how easier it was and how effortlessly I was able to pick up my pace. Hmm. . . interesting. Negative Splits: 10:21(w/u)/10:12/9:58/9:48/9:23

15 days ago
- Comment
- Kiwi
  
  Kiwi
  Still no pics of Lake Balboa!!! Glad you managed to get into the groove - at least for the last half of the run! Some days are just like that! Hahaha! Nice going it their today Louis :)
  
  15 days ago • Like • 1 person
- P
  Brenda B.
  
  Brenda B.
  Legs=cement ~ hear ya. Great job with run!
  
  15 days ago • Like
- Paula G.
  
  Paula G.
  Awesome job Louis! You are so disciplined. I've tried to shorten my stride for the same reasons. I can never keep it up for more than a half mile or so. SMH. You did an awesome job to have been tired!
  
  15 days ago • Like
Louis
FIT
great Cardio + Strength Training + ... 10.73 mi 00:47 04:22 pace

W12, D1: XT
Cardio:
15 min. Recumbent Bike (L8, 96rpm) = 4.13 miles
15 min. Upright Bike (L10, 101rpm) = 4.60 miles
17 min. Rowing Machine (L9) = 2 miles
Total: 47 min. = 10.73 miles
Strength Train... read more

16 days ago
- Comment
- Paula G. Great Performance
  
  Paula G. Great Performance:
  I bet you were tired! That's a killer of a workout Louis! Awesome job!
  
  16 days ago
- Louis L.
  
  Louis L.
  thx, Paula; my legs felt it today!
  
  15 days ago • Like
Louis
RUN
great Unofficial Half-Marathon: Lak... 13.11 mi 02:13 10:06 pace

Very pleased with how my Long Run went today; actually beat my actual 1/2 Marathon PR by a minute and a half with this training run! Negative Splits: 1:07:30 out/1:05:09 back. Actual mile splits: 1... read more
Very pleased with how my Long Run went today; actually beat my actual 1/2 Marathon PR by a minute and a half with this training run! Negative Splits: 1:07:30 out/1:05:09 back. Actual mile splits: 10:49/10:25/10:18/10:12/10:15/10:14/10:25/10:17/10:04/10:11/9:56/9:30/9:04/:59(.10mile) With a little more work, I think a sub-2 hour 1/2 Mary might just be in my near future! Wore my new Zoot compressionRx knicks; felt a.m.a.z.i.n.g!

18 days ago via Garmin
- Comment
- P
  Brenda B.
  
  Brenda B.
  Great miles, nice that the compression worked awesome! You had a great run today!
  
  18 days ago • Like • 1 person
- Paula G. Great Performance
  
  Paula G. Great Performance:
  AWESOME job Louis! What a great pace! And you were hitting those negative splits at the end of the run.... Nice job!
  
  17 days ago
Louis
RUN
great Lake Balboa: 7 miler 7 mi 01:10 09:56 pace

Found a great stride around mile 3 and felt like I could go forever; great run today, although a tad faster than my goal pace; felt strong. Splits: 10:18/9:55/9:53/9:46/9:56/9:55/9:54

20 days ago
- Comment
- P
  Brenda B.
  
  Brenda B.
  Good job! Great work with the splits!
  
  19 days ago • Like
- Paula G. Nice Job
  
  Paula G. Nice Job:
  Nice 7 miler, with great splits Louis!
  
  19 days ago
- Louis L.
  
  Louis L.
  thx, Brenda and Paula!
  
  19 days ago • Like
Louis
FIT
great 24 Hour Fitness: Cardio + Str... 11.66 mi 00:57 04:53 pace

Cardio:
5 min. w/u on TM (4% incline, 4mph) = .33 mile
15 min. recumbent bike (L9, 97rpm) = 4.40 miles
16.5 min. rowing machine (L9) = 2 miles
15 min. upright bike (L10, 93rpm) = 4.60 miles
5 min. ... read more

20 days ago
- Comment
- Kiwi
  
  Kiwi
  Amazing hodge podge to make up the miles! Great going ... ;)
  
  20 days ago • Like • 1 person
- Louis L.
  
  Louis L.
  thx, Kiwi!
  
  20 days ago • Like
- Paula G. Great Performance
  
  Paula G. Great Performance:
  Another AWESOME workout Louis! You really "bring it" with the gym work!
  
  20 days ago

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