Pain is Temporary, Pride is Forever: Strength Exercise Videos

Here are links to some strength exercises I do while training for endurance events. I have numbered the files...do them in this order. Mikayla took the videos so some of them are hard to see what I am doing (and frankly they are embarrassing), but they should give you a general sense.

#1
http://www.youtube.com/watch?v=wKQ3JC3gY74&feature=youtu.be

#2 (more of the first exercise)
http://www.youtube.com/watch?v=fnMCJoQlR_Y&feature=youtu.be

#3
http://www.youtube.com/watch?v=LyN0EVtmMkQ&feature=youtu.be

#4
http://www.youtube.com/watch?v=2fGhiiLcNX0&feature=youtu.be

#5
http://www.youtube.com/watch?v=PlGdd4AOJjA&feature=youtu.be

#6
http://www.youtube.com/watch?v=yji4HSjxoUg&feature=youtu.be

#7
http://www.youtube.com/watch?v=yji4HSjxoUg&feature=youtu.be

#8
http://www.youtube.com/watch?v=VlTwWfqoZck&feature=youtu.be

#9
http://www.youtube.com/watch?v=BseZwbu29bk&feature=youtu.be

#10
http://www.youtube.com/watch?v=pQaSqmY99QE&feature=youtu.be

#11
http://www.youtube.com/watch?v=mcqQSX0-Kzo&feature=youtu.be

#12
http://www.youtube.com/watch?v=f0uU7Dw6dtE&feature=youtu.be

#13
http://www.youtube.com/watch?v=emaWNK-SB5E&feature=youtu.be

#14
http://www.youtube.com/watch?v=WrVOgvy5ogA&feature=youtu.be

Summary Of My Best Race Times to date

1 mile race - 6:00 per mile - (9/13/15 - 5th avenue mile)

https://connect.garmin.com/modern/activity/897720064

5-K (3.1 miles) - 6:41 per mile (Bronx 5k - 9/27/15)

https://connect.garmin.com/modern/activity/911780283

3.5 miles - 6:57 per mile pace (6/15/11 - JP Morgan 2011 Corporate Challenge in Central Park)

http://connect.garmin.com/activity/92685851

4 mile run - 6:44 per mile pace (4/29/12, Central Park)

http://connect.garmin.com/activity/147368723

5 mile run - 7:33 per mile pace

10-K (6.2 miles) - 6:54 per mile pace - 4/7/12

http://connect.garmin.com/activity/166166248

15-K (9.3 miles) - 7:01 per mile pace - 4/1/12

http://connect.garmin.com/activity/163741120

10 Mile run - 7:31 per mile - 9/9/12 (Bronx 10 Miler)

http://connect.garmin.com/activity/221862312

Half marathon (13.1 miles)- 1:33 (7:08 per mile pace) - NYC Half - 3/18/12

http://connect.garmin.com/activity/159405696

18 mile marathon tune up run - 8:09 per mile (9/27/15) - Central Park (3 full loops)

https://connect.garmin.com/modern/activity/904613535

Marathon (26.2 miles) - 3:33 (12/4/11 - Las Vegas Marathon - 8:09 per mile)

http://connect.garmin.com/activity/133029553

Ultra Marathon - 32 Miles on the Western States 100 course

http://connect.garmin.com/activity/182798649

Ultra Marathon (Road) - 60K (37.2 miles) - 5 hours 49 minutes

http://connect.garmin.com/activity/244214791

Ultra Marathon (Trail) - 50 miles - (2/3/13) - 9 hours 45 minutes

http://connect.garmin.com/activity/269389795

Ultra Marathon (Road) - 55 miles (5/31/15)

https://connect.garmin.com/activity/791028813

2012 Completed Races

20. November 18, 2012 - NYRR 60K (37.2 miles) - 5 hours 49 minutes (9:20 pace)

19. November 4, 2012 - Central Park Marathon - 3:58:04

18. October 7, 2012 - Chicago Marathon - 4:12:08 (ran the entire race with my friend Justin)

17. September 9, 2012 - Bronx 10 Mile race - 7:31 per mile

16. August 26, 2012 - Ironman Canada - 13 hours 12 minutes - 1:24 swim, 6:45 bike, 4:42 run

15. August 11, 2012 - Ironman New York - 12 hours 48 minutes - swim 53 minutes, bike 7 hours 5 minutes, marathon 4 hours 24 minutes - PR

14. July 1, 2012 - NYRR Queens 10-K - 7:30 per mile

13. Rev 3 Quassy Half Ironman - 6 bours 16 minutes (40 minute swim, 3:20 bike, 2:07 run) - PR

12. May 26. 2012 - Western States Training Run - Day 1 - 32 mile run - 7 hours 36 minutes - PR

11. May 19, 2012 - Brooklyn Half Marathon - 1 hour 34 minutes

10. May 12, 2012 - UAE Healthy Kidney 10K - 7:15 per mile (ran 9 mile warmup)

9. May 6, 2012 - Bassman (New Jersey) Half Ironman - 5:54:23 - (1.2 mile swim, 58 mile bike, 13.1 mile run) - 5 hours 39 minutes (43 minute swim, 2:59 bike (19.0 mph), 1:49 half marathon (8:14 pace) - PR

8. April 29, 2012 - Run as One - 4M - 6:44 per mile - Central Park- PR

7. April 22, 2012 - CPF Run for the Park - 4M - Central Park - 6:53 per mile

6. April 7, 2012 - Scotland Run 10K (6.2 miles) - 42:45 - 6:54 per mile - PR

5. April 1, 2012 - Colon Cancer 15-K (9.3 miles) - Central Park - 1:05:12 - 7:01 per mile - PR

4. March 18, 2012 - 2012 NYC Half Marathon (13.1 miles), Central Park through NYC -1:33:24 - 7:08 per mile - PR

3. February 25, 2012 - Al Gordon Classic (4M), Prospect Park, Brooklyn - 6:59 per mile - PR

2. February 5, 2012 - NYRR Gridiron Classic (4M) - 6:47 per mile - PR

1. January 7, 2012 - Joe Kleinerman 10-K, Central Park, (6.2 miles) - 7:12 per mile pace - PR

2011 Completed Races

16. December 4, 2011 - Las Vegas Marathon - 3:33 (8:09 per mile)

15. November 6, 2011 - New York City Marathon - 3:42 (8:30 per mile)

14. November 5, 2011 - Dash to the Finish Line 5-K (8:03 per mile)

13. September 17, 2011 - Run for Central Park - 4 miles (7:50 per mile)

12. August 28, 2011 - Ironman Canada - 2.4 mile swim (1:33), 112 mile bike (6:44), Marathon (26.2 mile) run - (4:32). Overall time 13 hours 15 minutes.

11. July 16, 2011 - Central Park Conservancy Run for Central Park - 4 miles (8:16 per mile)

10. July 9, 2011 - Boomer's Run to Breath - 10-K - Central Park (8:23 per mile pace)

9. June 25, 2011 - Front Runners 2011 Gay Pride Race - Central Park - 5 mile run (7:38 per mile pace)

8. June 15, 2011 - JP Morgan Chase Corporate Challenge - 3.5 mile race (6:57 per mile, a PR)

7. June 5, 2011 - Rev 3 Quassy Half Ironman (Middlebury, CT) - 1.2 mile swim (55 minutes), 56 mile bike (3 hours 20 minutes, 16.8 mph), 13.1 mile run (1 hour 57 minutes, 8:59 per mile pace) - 6 hours, 21 minutes

6. May 21, 2011 - Magic Shoe 5-K race - Newport Beach, California. 22:08 (7:07 per mile).

5. May 7, 2011 - 2.4 mile open water "Ironswim" in Clinton, New Jersey - 1 hour 45 minutes.

4. May 1, 2011 - Bassman (New Jersey) Half Ironman - 5:54:23 - (1.2 mile swim, 58 mile bike, 13.1 mile run) - 5 hours 54 minutes (50 minute swim, 3:03 bike (19.0 mph), 1:53 half marathon (8:41 pace)

3. April 17, 2011 - Run for the Parks 4 mile race - 7:16 per mile

2. April 10, 2011 - Nautica South Beach Triathlon - Miami Beach, Florida - Olympic Distance (1.5k swim, 40k bike, 10k run) - 3 hours, 13 minutes

1. January 8, 2011 - NYRR Fred Lebow Classic - 5 Miles - 7:43 pace

Pain is Temporary, Pride is Forever

Sunday, May 26, 2013

Strength Exercise Videos

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Video of me Finishing the 2009 ING New York City Marathon