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					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."

				
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