Goals
Weight: 132 - 135lb
Run or walk at least three times a week
Running: 10 min pace for 6 miles => 60 min
Walking: 15 min pace for 4 miles => 1 hour
Marathon: between 10:52 - 11:27 pace => 4:45 to 5:00 hrs
Stretch-P90X three times a week
Ab ripper-P90X two times a week
Core training once a week
Use positive power vocabulary
Running Log
KLGC: Kendale Lakes Golf Course, SMH: South Miami Hospital, MDC: Miami-Dade College
Date Day StartTime Miles run Pace R-W cycle W_Brakes Location
min:sec/mile
9/8/2007 Sat 6 SMH
9/15/2007 Sat 9 SMH
11 months break
8/9/2008 Sat 4 SMH
8/11/2008 Mon 4 MDC
8/16/2008 Sat 6 SMH
8/30/2008 Sat 6 SMH
9/8/2008 Mon 4 MDC
9/10/2008 Wed 4 MDC
9/13/2008 Sat 9 SMH
9/18/2008 Wed 4 MDC
9/20/2008 Sat 10 SMH
9/27/2008 Sat 7 Seaquarium
10/11/2008 Sat 10 SMH
6 weeks break
11/29/2008 Sat 8 Seaquarium
12/1/2008 Mon 4 FootWorks
12/3/2008 Wed 4 MDC
12/6/2008 Sat 18 SMH
12/13/2008 Sat 12 Seaquarium
12/20/2008 Sat 18 SMH
12/27/2008 Sat 8 SMH
12/29/2008 Mon 4 FootWorks
1/1/2009 Thu 4 KLGC
1/3/2009 Sat 22 SMH
1/8/2009 Thu 4 KLGC
1/10/2009 Sat 10 SMH
1/17/2009 Sat 8 SMH
1/19/2009 Mon 4 KLGC
1/22/2009 Thu 4 KLGC
1/25/2009 Sun 6:25am 26.2 12:09 ING Marathon
8 weeks break
3/22/2009 Sun 4 12:30 4-1 KLGC
3/27/2009 Fri 4 11:10 4-1 KLGC
3/29/2009 Sun 4 11:20 4-1 KLGC
4/2/2009 Thu 4 11:05 4-1 KLGC
4/11/2009 Sat 4 10:55 4-1 KLGC
4/12/2009 Sun 4 10:45 4-1 KLGC
4/16/2009 Thu 4 10:30 4-1 KLGC
4/24/2009 Fri 4 10:50 4-1 KLGC
4/26/2009 Sun 4 10:40 4-1 KLGC
5/1/2009 Fri 4 10:45 4-1 KLGC
5/3/2009 Sun 4 10:29 4-1 KLGC
5/6/2009 Wed 4 10:32 4-1 KLGC
5/8/2009 Fri 6:30am 4 10:39 4-1 KLGC
5/14/2009 Thu 6:45am 4 18:00 walk KLGC
5/15/2009 Fri 7:00am 4 14:45 walk KLGC
5/16/2009 Sat 6:30am 4 17:30 walk KLGC
5/18/2009 Mon 6:30am 4 17:00 walk KLGC
5/20/2009 Wed 6:38am 4 10:30 4-1 KLGC
5/21/2009 Fri 6:30am 4 15:00 walk KLGC
5/27/2009 Wed 7:08am 4 10:30 4-1 KLGC
5/28/2009 Thu 7:08am 4 15:00 walk KLGC
5/29/2009 Fri 6:58am 4 14:50 walk KLGC
5/30/2009 Sat 6:28am 6 10:35 4-1 KLGC
5/31/2009 Sun 6:48am 4 15:10 walk KLGC
6/1/2009 Mon 6:38am 4 10:12 4-1 KLGC
6/2/2009 Tue 6:37am 4 14:30 walk KLGC
6/4/2009 Thu 6:21am 4 10:23 4-1 KLGC
6/5/2009 Fri 6:57am 4 15:15 walk KLGC
6/6/2009 Sat 6:36am 6 10:32 4-1 KLGC
6/7/2009 Sun 6:45am 4 14:53 walk KLGC
6/8/2009 Mon 6:10am 4 10:05 4-1 KLGC
6/9/2009 Tue 6:08am 4 14:00 walk KLGC
6/11/2009 Thu 6:18am 4 10:13 4-1 KLGC
6/14/2009 Sun 5:53am 6 10:46 4-1 KLGC
6/15/2009 Mon 6:09am 4 15:00 walk KLGC
6/16/2009 Tue 6:41am 4 10:00 4-1 KLGC
6/17/2009 Wed 5:54am 4 14:20 walk KLGC
6/18/2009 Thu 6:54am 4 9:56 4-1 KLGC
6/19/2009 Fri 7:00pm 4 13:50 walk KLGC
6/22/2009 Mon 7:22am 4 16:30 walk KLGC
6/23/2009 Tue 6:52am 4 15:30 walk KLGC
6/26/2009 Fri 6:40am 4 15:30 walk KLGC
6/28/2009 Sun 7:33am 4 14:45 walk KLGC
6/29/2009 Mon 6:53am 4 15:00 walk KLGC
6/30/2009 Tue 6:35am 4 14:00 walk KLGC
7/1/2009 Wed 6:40am 4 9:45 nonstop KLGC
7/2/2009 Thu 6:50am 4 14:30 walk KLGC
7/4/2009 Sat 6:51am 4 10:36 4:15 - 0:45 KLGC
7/5/2009 Sun 7:03am 4 16:30 walk KLGC
7/6/2009 Mon 6:00am 4 10:00 4:15 - 0:45 KLGC
7/9/2009 Thu 6:21am 4 10:00 4:15 - 0:45 KLGC
7/11/2009 Sat 6:36am 4 14:15 walk KLGC
7/15/2009 Wed 6:22am 4 14:24 walk KLGC
7/16/2009 Thu 6:26am 4 10:00 4:15 - 0:45 KLGC
7/18/2009 Sat 6:40am 4 15:45 walk KLGC
7/19/2009 Sun 6:15am 6 10:30 4:15 - 0:45 KLGC
7/20/2009 Mon 5:46am 4 14:05 walk KLGC
7/24/2009 Fri 6:15am 4 9:49 4:15 - 0:45 KLGC
7/26/2009 Sun 6:35am 4 9:49 4:15 - 0:45 KLGC
7/29/2009 Wed 6:16am 4 9:49 4:15 - 0:45 KLGC
8/1/2009 Sat 6:36am 4 10:02 4:15 - 0:45 KLGC
8/4/2009 Tue 6:51pm 4 10:09 4:15 - 0:45 KLGC
8/7/2009 Fri 6:15am 4 9:47 4:15 - 0:45 KLGC
8/9/2009 Sun 6:17am 4 9:40 4:30 - 0:30 KLGC
4 weeks break
9/6/2009 Sun 6:06am 4 10:09 4:15 - 0:45 7 KLGC
9/13/2009 Sun 6:49am 4 10:00 4:15 - 0:45 7 KLGC
9/16/2009 Wed 6:32am 4 9:55 4:15 - 0:45 7 KLGC
9/20/2009 Sun 7:12am 4 9:51 4:15 - 0:45 6 KLGC
9/23/2009 Wed 7:07am 4 9:51 4:15 - 0:45 6 KLGC
9/27/2009 Sun 5:50am 8 11:01 4-1 16 KLGC
10/1/2009 Thu 6:47am 4 10:03 4-1 6 KLGC
10/4/2009 Sun 6:54am 10 10:57 4-1 20 KLGC
10/7/2009 Wed 7:00am 4 10:15 4-1 6 KLGC
10/10/2009 Sat 5:52am 12 11:45 4-1 26 KLGC
10/18/2009 Sun 5:44am 12 10:53 4-1 24 KLGC
10/24/2009 Sat 5:24am 14 11:41 4-1 30 KLGC
10/27/2009 Tue 6:53am 4 10:30 4-1 6 KLGC
10/31/2009 Sat 5:44am 12 11:28 4-1 26 KLGC
11/5/2009 Thu 6:04am 4 10:29 4-1 6 KLGC
11/7/2009 Sat 5:20am 16 11:24 4-1 34 KLGC
11/9/2009 Mon 6:00am 8 10:53 4-1 15 KLGC
11/12/2009 Thu 6:23am 8 10:48 4-1 15 KLGC
11/15/2009 Sun 5:08am 14 10:56 4-1 28 KLGC
11/17/2009 Tue 6:06am 8 10:53 4-1 15 KLGC
11/19/2009 Thu 5:21am 5 10:55 4:15 - 0:45 10 KLGC
11/21/2009 Sat 4:54am 18 11:38 4:15 - 0:45 40 KLGC
2 weeks break – R.Ankle injury recovery
12/5/2009 Sat 4:40am 20 12:55 4-1 51 SMH
12/8/2009 Tue 7:20am 8 10:59 4:15 - 0:45 16 KLGC
12/10/2009 Thu 6:21am 8 10:59 4:15 - 0:45 16 KLGC
12/12/2009 Sat 6:04am 12 11:50 4-1 27 SMH
12/15/2009 Tue 5:55am 8 11:26 4:15 - 0:45 16 KLGC
12/17/2009 Thu 5:58am 8 10:48 4:15 - 0:45 15 KLGC
12/19/2009 Sat 5:20am 20 12:06 4:15 - 0:45 45 SMH
12/23/2009 Wed 5:48am 8 10:44 4:15 - 0:45 15 KLGC
12/25/2009 Fri 6:16am 8 10:45 4:15 - 0:45 15 KLGC
12/27/2009 Sun 6:04am 12 11:13 4:30 - 0:30 24 SMH
12/29/2009 Tue 5:46am 8 10:25 4:30 - 0:30 14 KLGC
12/31/2009 Thu 6:06am 8 10:31 4:30 - 0:30 14 KLGC
1/2/2010 Sat 4:36am 22 11:06 4:30 - 0:30 44 SMH
1/5/2010 Tue 7:59am 8 10:12 4:30 - 0:30 14 KLGC
1/7/2010 Thu 4:03pm 8 10:25 4:30 - 0:30 15 KLGC
1/14/2010 Thu 5:46am 10 10:38 4:30 - 0:30 19 KLGC
1/17/2010 Sun 5:30am 16 10:54 4:30 - 0:30 32 SMH
1/19/2010 Tue 5:45am 8 10:27 4:30 - 0:30 14 KLGC
1/21/2010 Thu 5:45pm 8 10:19 4:30 - 0:30 14 KLGC
1/24/2010 Sun 8:36am 12 10:26 4:30 - 0:30 22 SMH
1/26/2010 Tue 5:46pm 8 9:51 4:30 - 0:30 13 KLGC
1/28/2010 Thu 9:19am 6 9:51 4:30 - 0:30 10 KLGC
1/31/2010 Sun 6:27am 26.2 11:35 4:30 - 0:30 50 ING Marathon
2/4/2010 Thu 6:30am 4 10:27 4:30 - 0:30 6 KLGC
2/7/2010 Sun 6:50am 4 11:20 4:30 - 0:30 8 KLGC
2/14/2010 Sun 7:40am 4 9:36 4:30 - 0:30 6 KLGC
2/21/2010 Sun 6:59am 4 9:25 4:30 - 0:30 6 KLGC
2/28/2010 Sun 6:10am 4 9:29 4:30 - 0:30 6 KLGC
3/3/2010 Wed 6:40am 4 9:25 4:30 - 0:30 6 KLGC
3/7/2010 Sun 7:21am 4 14:15 walk KLGC
4 weeks break - L calf muscle injury recovery
4/4/2010 Sun 6:45am 4 9:50 4:30 - 0:30 6 KLGC
4/6/2010 Tue 6:49am 4 9:43 4:30 - 0:30 6 KLGC
4/11/2010 Sun 6:42am 4 9:42 4:30 - 0:30 6 KLGC
4/14/2010 Wed 6:03am 4 9:41 4:30 - 0:30 6 KLGC
4/18/2010 Sun 5:48am 12 10:40 4:30 - 0:30 22 SMH
4/21/2010 Wed 7:30am 4 9:47 4:30 - 0:30 4 KLGC
4/23/2010 Fri 7:18am 4 9:40 4:30 - 0:30 4 KLGC
4/28/2010 Wed 7:30am 4 9:47 4:30 - 0:30 3 KLGC
5/2/2010 Sun 6:30am 4 9:40 4:30 - 0:30 6 KLGC
5/9/2010 Sun 7:06am 4 9:37 4:30 - 0:30 6 KLGC
5/16/2010 Sun 7:32am 4 10:03 4–1 6 KLGC
5/18/2010 Tue 6:36am 4 9:37 4:30 - 0:30 5 KLGC
5/21/2010 Fri 7:16am 4 9:36 9–1 3 KLGC
5/23/2010 Sun 6:29am 4 9:39 9–1 3 KLGC
5/31/2010 Mon 6:15am 2.5 12:00 1–1 15 KLGC
6/4/2010 Fri 6:23am 4 9:30 9:30 – 0:30 3 KLGC
6/6/2010 Sun 6:12am 4 9:30 9:30 – 0:30 3 KLGC
6/8/2010 Tue 6:27am 4 9:34 9:40 – 0:20 3 KLGC
6/13/2010 Sun 6:20am 2 12:05 1–1 12 KLGC
6/16/2010 Wed 6:02am 3 9:35 9:40 – 0:20 3 KLGC
6/22/2010 Tue 5:46am 4 13:44 walk KLGC
6/23/2010 Wed 5:45am 4 10:29 4:30 - 0:30 6 KLGC
6/26/2010 Sun 5:57am 12 13:13 4:30 - 0:30 28 SMH
6/30/2010 Wed 6:06am 2.5 9:58 4:30 - 0:30 4 KLGC
7/24/2010 Sat 6:41am 4 10:22 4:30 – 0:30 6 KLGC
7/26/2010 Mon 6:29am 4 9:58 4:30 - 0:30 6 KLGC
7/30/2010 Fri 6:39am 4 9:36 4:30 - 0:30 6 KLGC
8/1/2010 Sun 5:52am 4 9:40 4:30 – 0:30 6 KLGC
8/3/2010 Tue 6:17am 4 9:45 4:30 – 0:30 6 KLGC
8/5/2010 Thu 5:36am 4 9:46 4:30 – 0:30 6 KLGC
8/8/2010 Sun 5:36am 12 11:05 4:30 - 0:30 25 SMH
8/10/2010 Tue 5:46am 4 9:50 4:30 – 0:30 6 KLGC
8/12/2010 Thu 5:26am 4 9:43 4:30 – 0:30 6 KLGC
8/14/2010 Sat 5:52am 4 9:59 4:30 – 0:30 6 KLGC
8/29/2010 Sun 5:53am 4 9:47 4:30 – 0:30 6 KLGC
9/4/2010 Sat 5:32am 8 10:55 4:30 – 0:30 15 SMH
9/11/2010 Sat 7:01am 4 9:42 nonstop 0 KLGC
9/17/2010 Fri 5:46am 4 9:48 4:30 – 0:30 4 KLGC
9/19/2010 Sun 7:12am 4 9:37 4:30 – 0:30 4 KLGC
9/22/2010 Wed 5:36am 6 9:56 4:30 – 0:30 4 KLGC
9/24/2010 Fri 5:41am 6 9:56 4:30 – 0:30 4 KLGC
9/25/2010 Sat 5:17am 12 11:20 4:30 - 0:30 22 SMH
9/27/2010 Mon 5:21am 5 9:56 4:30 – 0:30 2 KLGC
10/3/2010 Sun 5.53am 12 10:48 4:30 - 0:30 24 SMH
10/5/2010 Tue 5:53am 6 10:16 4:30 – 0:30 5 KLGC
10/7/2010 Thu 6:13am 4 9:48 4:30 – 0:30 3 KLGC
10/9/2010 Sat 5:37am 14 10:24 4:30 – 0:30 24 SMH
10/11/2010 Mon 5:45am 6 9:42 9:30 - 0:30 4 KLGC
10/14/2010 Thu 5:25am 6 9:42 9:30 - 0:30 4 KLGC
10/16/2010 Sat 5:37am 16 10:10 9:30 - 0:30 14 SMH
10/18/2010 Mon 6:20am 6 9:45 9:30 - 0:30 4 KLGC
10/20/2010 Wed 5:25am 6 9:50 9:30 - 0:30 4 KLGC
10/24/2010 Sun 5:07am 16 10:46 9:30 - 0:30 16 SMH
10/26/2010 Tue 6:08am 6 10:00 9:30 - 0:30 4 KLGC
10/28/2010 Thu 5:49am 6 9:58 9:30 - 0:30 4 KLGC
10/30/2010 Sat 4:45am 16 10:31 9:30 - 0:30 15 SMH
11/1/2010 Mon 5:56am 6 9:47 9:30 - 0:30 4 KLGC
11/3/2010 Wed 6:00am 6 9:46 9:30 - 0:30 4 KLGC
11/6/2010 Sat 5:12am 18 10:18 9:30 - 0:30 10 SMH
11/8/2010 Mon 5:32am 6 9:43 9:30 - 0:30 3 KLGC
11/10/2010 Wed 5:18am 6 9:40 9:30 - 0:30 4 KLGC
11/13/2010 Sat 5:18am 16 10:03 9:30 - 0:30 8 SMH
11/15/2010 Mon 6:08am 6 9:36 9:30 - 0:30 1 KLGC
11/17/2010 Wed 6:30am 6 9:35 9:30 - 0:30 1 KLGC
11/20/2010 Sat 5:02am 18 10:12 9:30 - 0:30 6 SMH
11/22/2010 Mon 5:48am 6 9:41 nonstop 0 KLGC
11/24/2010 Wed 4:38am 6 9:29 9:30 - 0:30 1 KLGC
11/27/2010 Sat 5:30am 16 10:37 9:30 - 0:30 7 SMH
11/29/2010 Mon 5:34am 6 9:41 9:30 - 0:30 1 KLGC
12/2/2010 Thu 5:56am 6 9:20 9:30 - 0:30 1 KLGC
12/4/2010 Sat 5:31am 20 10:19 9:30 - 0:30 7 SMH
12/6/2010 Mon 5:33am 6 9:38 9:30 - 0:30 1 KLGC
12/8/2010 Wed 5:45am 6 9:26 9:30 - 0:30 1 KLGC
12/11/2010 Sat 5:54am 16 9:51 9:30 - 0:30 5 SMH
12/13/2010 Mon 5:21am 6 9:22 9:30 - 0:30 1 KLGC
12/16/2010 Thu 6:07am 6 9:17 9:30 - 0:30 2 KLGC
12/18/2010 Sat 4:38am 20 10:09 9:30 - 0:30 6 SMH
12/20/2010 Mon 5:46am 6 9:30 9:30 - 0:30 1 KLGC
12/22/2010 Wed 5:51am 6 9:26 9:30 - 0:30 1 KLGC
12/24/2010 Fri 5:09am 16 9:52 9:30 - 0:30 5 SMH
12/26/2010 Sun 6:16am 6 9:33 9:30 - 0:30 1 KLGC
12/29/2010 Wed 7:10am 6 9:18 9:30 - 0:30 1 KLGC
12/31/2010 Fri 5:29am 16 9:53 9:30 - 0:30 5 SMH
1/3/2011 Mon 7:26am 6 9:26 9:30 - 0:30 1 KLGC
1/5/2011 Wed 5:27am 6 9:33 9:30 - 0:30 0 KLGC
1/8/2011 Sat 4:41am 22 10:14 9:30 - 0:30 7 SMH
1/10/2011 Mon 6:19am 6 9:25 9:30 - 0:30 1 KLGC
1/12/2011 Wed 6:20am 6 9:22 9:30 - 0:30 1 KLGC
1/15/2011 Sat 5:02am 16 9:44 9:30 - 0:30 3 SMH
1/17/2011 Mon 5:59am 6 9:21 9:30 - 0:30 1 KLGC
1/19/2011 Wed 6:03am 6 9:40 9:30 - 0:30 1 KLGC
1/21/2011 Fri 5:46am 6 9:25 9:30 - 0:30 1 KLGC
1/23/2011 Sun 4:53am 16 9:49 9:30 - 0:30 2 SMH
1/25/2011 Tue 6:10am 6 9:19 9:30 - 0:30 1 KLGC
1/27/2011 Thu 5:49am 6 9:28 9:30 - 0:30 1 KLGC
1/30/2011 Sun 6:32am 26.2 11:01 9:30 - 0:30 13 ING Marathon
2/2/2011 Wed 6:22am 4 9:53 9:30 - 0:30 1 KLGC
2/5/2011 Sat 6:37am 4 9:23 9:30 - 0:30 1 KLGC
2/12/2011 Sat 7:09am 4 9:19 9:30 - 0:30 1 KLGC
2/15/2011 Tue 6:21am 4 9:15 9:30 - 0:30 1 KLGC
2/19/2011 Sat 6:54am 6 9:25 9:30 - 0:30 1 KLGC
2/23/2011 Wed 6:29am 4 9:01 9:30 - 0:30 1 KLGC
2/26/2011 Sat 5:59am 4 9:01 9:30 - 0:30 1 KLGC
3/3/2011 Thu 6:39am 4 9:03 9:30 - 0:30 1 KLGC
3/5/2011 Sat 7:25am 4 8:59 9:30 - 0:30 1 KLGC
3/10/2011 Thu 6:44am 4 9:05 9:30 - 0:30 1 KLGC
3/12/2011 Sat 5:54am 6 9:20 9:30 - 0:30 1 KLGC
3/14/2011 Mon 6:18am 4 9:15 9:30 - 0:30 1 KLGC
3/16/2011 Wed 6:09am 4 9:17 9:30 - 0:30 1 KLGC
3/22/2011 Tue 6:36am 4 9:17 9:30 - 0:30 1 KLGC
3/26/2011 Sat 5:39am 4 9:13 9:30 - 0:30 1 KLGC
4/5/2011 Tue 6:47am 3.2 9:26 9:30 - 0:30 1 KLGC
4/12/2011 Tue 5:44am 4 13:43 walk KLGC
4/14/2011 Thu 5:46am 4 14:05 walk KLGC
4/15/2011 Fri 6:11am 4 13:59 walk KLGC
4/17/2011 Sun 7:27am 4 14:59 walk KLGC
4/19/2011 Tue 6:44am 4 13:56 walk KLGC
4/22/2011 Fri 7:02am 4 13:55 walk KLGC
4/24/2011 Sun 6:42am 4 13:49 walk KLGC
4/26/2011 Tue 7:06am 4 13:57 walk KLGC
5/1/2011 Sun 7:02am 4 9:42 9:30 - 0:30 1 KLGC
5/5/2011 Thu 5:49am 4 9:36 9:30 - 0:30 1 KLGC
5/9/2011 Mon 5:49am 4 9:36 9:30 - 0:30 1 KLGC
5/12/2011 Thu 6:03am 4 9:34 9:30 - 0:30 1 KLGC
5/15/2011 Sun 7:03am 4 9:22 9:30 - 0:30 1 KLGC
5/18/2011 Wed 6:10am 4 9:28 9:30 - 0:30 1 KLGC
5/20/2011 Fri 6:13am 4 9:23 9:30 - 0:30 1 KLGC
5/21/2011 Sat 6:30am 4 17:42 walk KLGC
5/22/2011 Sun 6:31am 4 16:45 walk KLGC
5/23/2011 Mon 6:37am 4 16:45 walk KLGC
5/24/2011 Tue 6:36am 4 16:47 walk KLGC
5/25/2011 Wed 6:37am 4 17:47 walk KLGC
5/27/2011 Thu 6:10am 4 9:28 9:30 - 0:30 1 KLGC
5/28/2011 Sat 6:18am 4 13:43 walk KLGC
5/30/2011 Mon 6:00am 4 9:10 9:30 - 0:30 1 KLGC
6/4/2011 Sat 7:14am 4 9:09 9:30 - 0:30 1 KLGC
6/7/2011 Tue 5:43am 4 13:33 walk KLGC
6/9/2011 Thu 5:42am 4 13:50 walk KLGC
6/13/2011 Mon 6:45am 4 9:03 9:30 - 0:30 1 KLGC
6/17/2011 Fri 7:00am 4 9:00 9:30 - 0:30 1 KLGC
6/18/2011 Sat 6:28am 4 13:16 walk KLGC
6/20/2011 Mon 5:45am 4 9:30 9:30 - 0:30 1 KLGC
6/22/2011 Wed 6:57am 4 9:19 9:30 - 0:30 1 KLGC
6/25/2011 Sat 6:52am 4 9:19 9:30 - 0:30 1 KLGC
6 weeks break
8/9/2011 Tue 5:45am 4 16:53 walk KLGC
8/10/2011 Wed 5:58am 4 9:50 9:30 - 0:30 1 KLGC
8/13/2011 Sat 5:56am 4 9:37 9:30 - 0:30 1 KLGC
8/16/2011 Tue 5:23am 4 9:19 9:30 - 0:30 1 KLGC
8/19/2011 Fri 6:48am 4 9:23 9:30 - 0:30 1 KLGC
8/21/2011 Sun 6:36am 4 9:27 9:30 - 0:30 1 KLGC
8/25/2011 Thu 6:25am 4 9:28 9:30 - 0:30 1 KLGC
8/27/2011 Sat 6:25am 6 9:49 9:30 - 0:30 2 KLGC
9/2/2011 Fri 6:22am 4 9:26 9:30 - 0:30 1 KLGC
9/4/2011 Sun 6:38am 4 9:28 9:30 - 0:30 1 KLGC
9/5/2011 Mon 7:12am 4 9:22 9:30 - 0:30 1 KLGC
9/10/2011 Sat 6:08am 4 9:34 9:30 - 0:30 1 KLGC
9/11/2011 Sun 6:32am 6 9:58 9:30 - 0:30 1 KLGC
9/18/2011 Sun 5:58am 6 10:16 9:30 - 0:30 2 KLGC
9/23/2011 Fri 6:00am 4 9:36 9:30 - 0:30 1 KLGC
9/25/2011 Sun 5:31am 6 9:57 9:30 - 0:30 0 KLGC
10/1/2011 Sat 6:08am 12 10:40 9:30 - 0:30 8 SMH
10/7/2011 Fri 5:37am 4 9:35 9:30 - 0:30 1 KLGC
10/8/2011 Sat 5:30am 12 10:48 9:30 - 0:30 8 SMH
10/14/2011 Fri 5:29am 4 9:47 9:30 - 0:30 1 KLGC
10/16/2011 Sun 5:39am 12 10:53 9:30 - 0:30 8 SMH
10/21/2011 Fri 5:27am 4 9:44 9:30 - 0:30 1 KLGC
10/22/2011 Sat 5:27am 16 10:35 9:30 - 0:30 11 SMH
10/28/2011 Fri 5:37am 3 9:45 9:30 - 0:30 1 KLGC
11/1/2011 Tue 6:45am 4 14:18 walk KLGC
11/3/2011 Thu 6:52am 4 14:45 walk KLGC
11/8/2011 Tue 7:07am 4 10:19 9:30 - 0:30 1 KLGC
11/11/2011 Fri 6:37am 4 9:36 9:30 - 0:30 1 KLGC
11/12/2011 Sat 6:27am 12 10:00 9:30 - 0:30 10 SMH
11/17/2011 Thu 6:43am 4 9:34 9:30 - 0:30 1 KLGC
11/19/2011 Sat 4:36am 18 11:22 9:30 - 0:30 20 SMH
11/22/2011 Tue 7:00am 4 9:38 9:30 - 0:30 1 KLGC
11/24/2011 Thu 6:39am 6 9:32 9:30 - 0:30 1 KLGC
11/26/2011 Sat 4:53am 16 10:55 9:30 - 0:30 16 SMH
11/29/2011 Tue 6:30am 4 9:30 9:30 - 0:30 2 KLGC
12/1/2011 Thu 5:57am 6 9:30 9:30 - 0:30 3 KLGC
12/4/2011 Sun 5:35am 6 9:52 9:30 - 0:30 3 KLGC
12/6/2011 Tue 5:42am 6 9:36 9:30 - 0:30 4 KLGC
Total miles: 2131.8
min:sec/mile
Date Day StartTime Miles run Pace R-W cycle W_Brakes Location
Miles on shoes:
Vibram Bikila LS-M41: 11
NB1062-10D: 1302.6
NB1062-9D: 603.2 retired
NB1061-9D: 205.0 discontinued
Notes
regular sneakers
started new shoes NB1061-9D
started new shoes NB1062-9D
68
82.2 Hmarathon 2:22:28
12
24
humid, LAnkle sore
d2
d1
d1 & d2
62
88
62
hot weather
16
cool weather
28
excellent cool weather
72
cool weather Hmarathon 2:27:00
cool weather
cool and cloudy
cool weather Hmarathon 2:22:00
R.Ankle sore
R.Ankle sore 81 Hmarathon 2:27:00
2 x Rickenbacker causeway Hmarathon 2:45:00
Resumed NB1061 shoes
20min. Rain
2 x Rickenbacker causeway
cool weather
Miami's chill weather 46°F!
128
2 x Rickenbacker causeway Hmarathon 2:22:15 Excellent weather 50°F Started NB1062-10D
beautiful weather 51°F
Hmarathon 2:22:50
best cloudy weather 132.2 Hmarathon 2:19:06
bare foot running
20
Left calf muscle sore 8
R calf muscle mild sore; 45min drizzle
40
d1 26.5
humid weather
humid weather
d1
R calf muscle sore
R calf muscle mild sore
R calf muscle mild sore
R calf muscle sore 39.5
R calf muscle – weak
Flat landing with R foot
12
icing calf muscles & P90Xstretch
humid weather
40
R calf muscle mild sore
with Miguel R calf muscle mild sore
Flat landing with R foot
30min rain
R calf muscle mild sore 49
R calf muscle mild sore
R calf muscle mild sore
Cool breeze; R calf muscle mild sore
DeepHeating on calves before run Hmarathon: 2:16:35
Hmarathon: 2:13
Hmarathon: 2:19
sultry weather
120 Hmarathon: 2:18
cool 50s Hmarathon: 2:14
cool breeze at 60s
spectacular reflection of sun rise on still water at 6:10
Hmarathon: 2:12
Hmarathon: 2:13:30
short stride mid runs in each mile
Hmarathon: 2:17:30
122
cool weather at 50s
2 x Rickenbacker causeway Hmarathon: 2:12
beautiful early morning sky line
chillllll... at 40°F!
Hmarathon: 2:09
cold at 40s
2 x Rickenbacker causeway Hmarathon: 2:10
Hmarathon: 2:09:30
142 Hmarathon: 2:09
2 x Rickenbacker causeway Hmarathon: 2:09
Hmarathon: 2:07
muggy with humidity: 99%
sultry with humidity: 97%
chill at low 40s Hmarathon: 2:08:30
Finale! 134.2 Hmarathon 2:06:08
cool at 60s and foggy
30
chill at 46
foggy 34
Left calf muscle sore
Left calf mild sore
brush fire mild smoke
brush fire mild smoke
d2
d2
d2
d2
d2
d2
deep belly breathing
Hmarathon: 2:16
started new shoes Vibram Bkila LS M41; calf muscles sore
Resumed NB1062-10D shoes
Lfoot sore; intermittent rain Hmarathon: 2:23
Hmarathon: 2:21
Notes
FootWorks Training session
Tim Lewis Team: iRun Pace: 11min/mile Eddie Suarez
Aug'08 - Jan'09 Aug'09 - Jan'10 Aug'10 – Jan'11
Week Date Miles run Location Week Date Miles run Location Week
1 8/2/2008 4 SMH 1 8/8/2009 4 1
2 8/9/2008 4 SMH 2 8/15/2009 6 2
3 8/16/2008 6 SMH 3 8/22/2009 6 3
4 8/23/2008 6 SMH 4 8/29/2009 6 4
5 8/30/2008 6 SMH 5 9/5/2009 8 5
6 9/6/2008 8 SMH 6 9/12/2009 9 6
7 9/13/2008 9 SMH 7 9/19/2009 10 7
8 9/20/2008 10 SMH 8 9/26/2009 8 8
9 9/27/2008 8 Seaquarium 9 10/3/2009 12 9
10 10/4/2008 12 SMH 10 10/10/2009 10 10
11 10/11/2008 10 SMH 11 10/17/2009 11 11
12 10/18/2008 11 SMH 12 10/24/2009 14 12
13 10/25/2008 14 SMH 13 10/31/2009 12 13
14 11/1/2008 12 SMH 14 11/7/2009 16 14
15 11/8/2008 16 SMH 15 11/14/2009 14 15
16 11/15/2008 9 SMH 16 11/21/2009 18 16
17 11/22/2008 18 SMH 17 11/28/2009 12 17
18 11/29/2008 8 Seaquarium 18 12/5/2009 20 18
19 12/6/2008 20 SMH 19 12/12/2009 12 19
20 12/13/2008 12 Seaquarium 20 12/19/2009 20 20
21 12/20/2008 18 SMH 21 12/26/2009 10 21
22 12/27/2008 8 SMH 22 1/2/2010 12 22
23 1/3/2009 22 SMH 23 1/9/2010 22 23
24 1/10/2009 10 SMH 24 1/16/2010 12 24
25 1/17/2009 8 SMH 25 1/23/2010 10 25
1/25/2009 26.2 ING Marathon 1/31/2010 26.2 ING Marathon
Total: 295.2 Total: 320.2 Total:
Ralph Egues, Jr. w: 305-669-9644
Technical Documents:
Strengthening core muscles for a long distance run
Nutrition for running
Heart rate range
Fluid intake
Taking care of Iliotobial Band
Knee injury prevention
Preparation for long runs
Training route from SMH
Prevention of muscle cramps
Oxygen intake
Running stride
Preventing a side stitch
Cooling down before the race
Barefoot running guide
Race day preparation
Aug'10 – Jan'11 Aug'11 – Jan'12
Date Miles run Location Personal Pace Date Miles run Pace
8/7/2010 4 12 11:05
8/14/2010 6 4 9:59 08/13/11 4 9:37
8/21/2010 6 08/21/11 4 9:27
8/28/2010 6 4 9:47 08/27/11 6 9:49
9/4/2010 8 8 10:55 09/04/11 4 9:28
9/11/2010 9 4 9:42 09/11/11 6 9:58
9/18/2010 10 4 9:37 09/18/11 6 10:16
9/25/2010 8 12 11:20 09/25/11 6 9:57
10/2/2010 12 12 10:48 10/01/11 12 10:40
10/9/2010 10 14 10:24 10/08/11 12 10:48
10/16/2010 11 16 10:10 10/16/11 12 10:53
10/23/2010 14 16 10:46 10/22/11 16 10:35
10/30/2010 12 16 10:31
11/6/2010 16 18 10:18
11/13/2010 12 16 10:03 11/12/11 12 10:00
11/20/2010 18 18 10:12 11/19/11 18 11:22
11/27/2010 12 16 10:37 11/26/11 16 10:55
12/4/2010 20 20 10:19 12/04/11 6 9:52
12/11/2010 12 16 9:51 12/10/11 16
12/18/2010 20 20 10:09 12/17/11 22
12/26/2010 10 16 9:52 12/24/11 16
1/2/2011 12 16 9:53 12/31/11 16
1/8/2011 22 22 10:14 01/07/12 13.1
1/15/2011 12 16 9:44 01/08/12 26.2
1/22/2011 10 16 9:49
1/30/2011 26.2 ING Marathon 26.2 11:01
318.2 358.2
Tips for running
Pre run
Apply a thin coat of "body glide" to chest and feet before a long run to prevent chafing
Apply Deep Heating cream to calf & inner thigh muscles (where muscle sore builds up)
Use the restroom
Eat a banana and a small Yoploit yogurt
Drink a cup of water
Warmup
Full leg raise, knee raise, cross walk, lunges
During the run
(9 ½ min run – ½ min walk) cycle
During running
while landing keep heels off the ground
only the front half of the feet touches the ground
press the front half of the feet against the floor
for the forward thrust
synchronize the breathing with the steps
keep the fingers closed with thumb pointing upward
move forearms in an elliptical motion pointing 30 deg below horizontal
if the glute muscle on one side hurts, move the other side hip and leg
for the forward thrust
keep the upper body vertical, head up (stretch the head upwards like a giraffe) and relax shoulders
During walking
while landing keep the entire feet on the ground
at each step, straighten the knee of the back leg
relax toes and front shin muscles
stretch arms, swing hands briskly, and stretch fingers
take at least five deep inhalations in each walk break
After each mile, 30 sec before a walk break, slightly bend the body forward and raise knees high & land with flat fee
This tightens core muscles and relaxes calf muscles.
After every two miles, drink a cup of water/gatorade
After each four miles, take one Gu (energy gel) or ½ banana and drink water
For the last two miles, run continuously without any walk break
After the first 6 miles, drink water mixed with Gatorade Endurance Formula powder Lemon-Lime 50.2oz
Endurolytes - salt tablet from FootWorks
Bridge uphill: body forward, land with flat feet (fast contact like walking on fire), raise knees
Bridge downhill: body backward, land on heels and roll the feet from heel to toe (like walking on a mattress)
Running shoe size (for long runs) must be two numbers more than the regular shoe size
Shoe tieing: Add special loops between the last two lace holes on each side to hold the ankle correctly
In the mid section of the lacing, add a rectangle box if necessary to reduce pressure above the feet
Post run
downward dog & calf stretch
standing quadricep stretch
toe flexors: flex foot, inward rotation, outward rotation
split leg forward hamstring stretch
low squat
drink water, gatorade; eat banana, watermelon
At home, do P90X Stretch and Pilates Sidekick series
For core muscles, do crunches (with knees bent), side leg lift and quadricep stretches
Before going to sleep, tense & relax leg muscles with deep breathing
like a giraffe) and relax shoulders
d raise knees high & land with flat feet
wder Lemon-Lime 50.2oz
(like walking on a mattress)
hold the ankle correctly
reduce pressure above the feet
Positive Power Vocabulary (to be completed)
A achieve admire accomplish appreciate apply
B brave beautiful balance breakthrough brilliant
C courageous compliment challenge courteous confident
D decisive delightful determination dynamic distinct
E efficient elegant excellent energetic enhance
F focus fun flourish fair friendly
G goal genuine generous gregarious graceful
H honest happy humility humorous healthy
I initiate inspire innovate improve invest
J jubilant joy judgment
K knowledge kind key kudos
L lead love listen laugh learn
M motivate magnificent manage mobilize magnanimous
N novel nourish nature need
O outstanding openness
P persevere passion precise pride productive
Q quest question
R responsible reach reward relentless rejoice
S succeed smile stand up smart strive
T think train tenacious tactful triumph
U universe
V valiant victorious vibrant vigil
W will wise wonderful welcome worthy
X
Y young
Z zest
Ten popular quotes:
"Nothing is too small to know, and nothing is too big to attempt."
"Be who you are and say what you feel, because those who mind don't matter and those who matter don't min
"Be the change you wish to see in the world."
"The greatest good you can do for others is not just to share your riches, but to reveal to them their own. "
"Live as if you were to die tomorrow. Learn as if you were to live forever. "
"Happiness is not something ready made... It comes from your own actions. "
"Learn from others' mistakes. Error only while experiencing the uncharted."
"Live for a noble cause, fulfill and pass."
"You don't stop running because you get old. You get old because you stop running."
"The best runner leaves no tracks."
e who matter don't mind. "
o them their own. "
Resources
BMI for height of 5' 7" Normal BMI range: 18.5 - 24.9 (118 - 159 lb )
Body Mass Index Chart
Getting Started
Physical Activity for a Healthy Weight
Improving Eating Habits
Physical Activity Diary
Food Diary
Recipes
Runner's World
Running Route Search
Core Training Ankle Strenghtening Exercises Chi Running
Online stores: Joes New Balance Outlet Road Runner Sports Hola Bird Sports
Gear: Shoes Shirt Shorts Watch Gel Drink Body glide Fanny Pack
Book: "Born to Run" by Christopher McDougall ISBN: 0-307-26630-3
"The simple truth is that when it comes to our bodies, we really do have to use them or lose them. If we let them go waste, we
day and realize that even if we want to run, we can't. By not pushing ourselves, we concede to an inevitable decline, a loss of m
where we become prisoners in our own bodies.
I've learned that the way to make your body last is to use it. The way to make sure all the internal parts are working is by moving
parts. And most important - whether your goal is to run one mile, to complete your first 5-K, or to qualify for the Boston Maratho
that your body is a marvelous system and you take the initiative."
ola Bird Sports
Fitness mat Deep heating rub Endurolytes
hem. If we let them go waste, we'll wake up one
an inevitable decline, a loss of mobility - a future
.
nal parts are working is by moving all the external
to qualify for the Boston Marathon - understand
initiative."