Thursday, December 27, 2012

Thursday night workout

30 minute full body workout with Erik of Life Recovery Fitness “Get Your Life Back”.  It was great to get a strength training workout in and feeling good!

Tuesday, December 25, 2012

Tuesday, December 18, 2012

Tuesnight workout & party


I did the Brookmas group run & party with  Sole Sports Running Zone Scottsdale!
Distance: 3.40mi, time: 00:30:26, pace: 8:57min/mi, speed: 6.70mi/h.
 
It was a nice run and a great party even though I didn't win a prizes.  I was just nice to get out to a Christmas party that was just fun and no pressure about it!!!

View route

Monday night workout

30 minute upper body & abs workout with Erik of Life Recovery Fitness “Get Your Life Back”.  I am feeling a little stiff from running the 10 mile trail race on Sunday its mainly my arches, but enjoyed the great workout!

Sunday, December 16, 2012

OFFICIAL TIME

Official time for my run of the Frost's Run - 10 mile:
1 hr 30 min 6 sec.

It was a beautiful run and a nice workout because of being more of a trail run rather than a road race.

Unofficial time

Unofficial time for my run of the Frost's Run - 10 mile:
1 hr 30 min 6 sec.

Friday, December 14, 2012

Wednesday, December 12, 2012

Monday night workout

30 minute full body workout with Erik of Life Recovery Fitness “Get Your Life Back”.  I am feeling a little stiff from running 15k race mainly the calves, but enjoyed the great workout!

Sunday, December 9, 2012

Official finishing time

My official finishing time for the Hot Chocolate 15k is:  1:23:27


Unofficial time


I did the Hot Chocolate 15k with an unofficial time by Humana fit!
Distance: 9.54mi, time: 01:23:38, pace: 8:46min/mi, speed: 6.84mi/h.

Saturday, December 8, 2012

Friday, December 7, 2012

Friday workouts & race packet up

I did a 35 minute cardio walk at lunch time and then:
3 sets - 15 push-up, 30 crunch, 20 squats, 20 chair dips
before dinner

I got my race bib and goodie bag for the Hot Chocolate 15k on Sunday!  I am very excite to be doing it seems very well organized race.  The pick up went very easy and a great mini expo for it!  Made me wish I has some extra money to by a few things. LOL

Thursday night workout

I did a 30 minute cardio walk and then:
3 sets, 20 chair dips, 15 push-ups, 60 second plank & 20 squats

Tuesday night workout

30 minute full body workout with Erik of Life Recovery Fitness “Get Your Life Back”.  I am feeling a little stiff from running the half marathon, but enjoyed the great workout!

Monday, December 3, 2012

Monday night workout

A short, slowish 30 minute job with Humana fit! 
(because of the half marathon on Sunday, I am a little stiff)
Distance: 2.55mi, time: 00:30:21, pace: 11:53min/mi, speed: 5.05mi/h.

Sunday, December 2, 2012

OFFICIAL TIME

My official finishing time for the Runner's Den Fiesta Bowl half marathon is 2:02:59, and this is was my first half marathon.

Unofficial time

Runners Den Fiesta Bowl Half Marathon: Robert Gugisberg - Finish in 2:02:59. Pace 9:23. Powered by Raceplace Events

Fiesta Bowl half marathon Pre-race

Hitting the restroom & stretching before the race.

Saturday, December 1, 2012

Pre-race evening

I had a fun day with the kids and did a bit of walking.  I have gotten things prepared for the morning and now its time to get some sleep.  Excited to run my first half marathon in the morning.

Thursday, November 29, 2012

Thursday night workout

30 minute full body workout with Erik of Life Recovery Fitness “Get Your Life Back”.  It was a good endurance type one tonight and ready for the next three Sundays!

Event Updates

I just registered to do the Hot Chocolate 15k (sponsored by Anonymous) on Dec 8.

I will be doing my first half marathon this Sunday at the 25th Runner's Den Feista Bowl 1/2 Marathon here in Scottsdale.

I also will be doing the Frosty's Run - 10 mile run & 2 mile fun run/walk  (sponsored by Michael Gugisberg) on Dec 16.

  

Wednesday, November 28, 2012

Monday morning workout


I did a jog with Humana fit!
Distance: 3.34mi, time: 00:29:10, pace: 8:44min/mi, speed: 6.87mi/h.

Tuesday, November 27, 2012

Tuesday night workout

30 minute full body workout with Erik of Life Recovery Fitness “Get Your Life Back”.  I am feeling a little sore after tonight's workout, but it's a good sore!

Monday, November 26, 2012

Fiesta Bowl Half Marathon runner tracking


If you would like to follow my progress during the half marathon I am doing on Dec 2.  You can sign up to be text messaged, emailed or Facebook posted my progess.  After you sign up, then search for me:  Robert Gugisberg

XACT Results

Wednesday, November 21, 2012

Holiday nutrition tips

- Have a healthy snack before going to any party
- Keep healthy snacks at work (nuts/fruit/yogurt)
- Find the fruit and veggie trays at the party
- Go light on the carbs

- Have a extra green salad easy dressing
- Drink plenty of water!

Sunday, November 18, 2012

Sunday evening workout

I did a jog while pushing my pit crew & cheer leader (100lbs) in the biker trailer/stroller with Humana fit!
Distance: 3.62mi, time: 00:31:02, pace: 8:34min/mi, speed: 7.00mi/h.

View route

Thursday, November 15, 2012

Thurday night workout

Tonight night I did 3 sets of the following for my workout:

20 crunches
15 push-ups
20 squats
10 burpees
15 yards lunges
25 jumping jacks

Tuesday, November 13, 2012

Tuesday night workout

30 minute upper body & abs workout with Erik of Life Recovery Fitness “Get Your Life Back”.  I am feeling great tonight and quite destressed after it!

Monday night workout

I did a jog with Humana fit!
Distance: 4.56mi, time: 00:38:36, pace: 8:28min/mi, speed: 7.09mi/h.

View route 

I am right on track for meeting my goal for the 9th annual Pat's Run!

Sunday, November 11, 2012

UPDATE

Official registered for the 9th Annual Pat's Run on April 20, 2013 this morning.  Today was the opening day for registration for it and hoping to get a low number for my race bib.  This is one of the few events that I know will sell out!

This is a 4.2 mile race run in memory of Pat Tillman. I will be registering the kids for the 0.42 mile kids run here shortly.  They loved doing it this year, and are asking to do it again!

Monday, November 5, 2012

Results UPDATED

Official times are as follows for Sunday's Phoenix 10k & half marathon:

5k - 27:27
10k - 58:20
Double Header - 1:25:47

Thank you to my supporters and helpers!!!
 

Sunday, November 4, 2012

Sunday's race results

I have my official time for the 5k which is 27:27, but it may be a day or two before I have my 10k result because it looks like they forgot to restart the timing chips for the double header's 10k times.

Unofficial times

Here are my unofficial times for the this morning's races:

5K is 27:35

10K is 58:32
 

Saturday, November 3, 2012

Saturday UPDATE

I will be running a doubleheader race tomorrow morning, which starts at S 1st Ave & W Jefferson St @ 8am and my bib number is 1062 for those who make it down to watch or catch some of it on 3TV. The second race starts @ 9am which is a 10k. I will be doing updates here and on my Facebook as I can.

Friday, November 2, 2012

Friday UPDATE

I will be running the 3TV Phoenix 10K & Half Marathon doubleheader 5K & 10K on Sunday morning.  The 5k race start at 8am in Phoenix at S 1st Ave & W Jefferson St.  The 10k race will start at 9am at the same location.  I will post finishing time as soon as I have on the Achievements page, hopefully sometime in the afternoon on Sunday.

 5k course map

10k course map

Thursday, November 1, 2012

Thurday night workout

30 minute upper body & abs workout with Erik of Life Recovery Fitness “Get Your Life Back”.  I am feeling a little bit sore, but its a good sore from a great workout!

Wednesday, October 31, 2012

Halloween workout

I used tonight as a practice for Sunday's doubleheader.  I jogged a 5k and 10k back to back starting 1 hour apart.  I hope a do as well as I did tonight on Sunday morning.

I did a 5k jog with Humana fit!
Distance: 3.11mi, time: 00:26:35, pace: 8:33min/mi, speed: 7.02mi/h.

View route

I did a 10k jog with Humana fit! 
Distance: 6.58mi, time: 00:59:55, pace: 9:06min/mi, speed: 6.59mi/h.

View route

And 15 Victory Burpees just for good measure.

Tuesday, October 30, 2012

Tuesday night workout

30 minute upper body & abs workout with Erik of Life Recovery Fitness “Get Your Life Back”.  I am feeling a little bit sore, but its a good sore from a great workout!

Monday, October 29, 2012

Monday night workout & updates

I got sponsorship & registered for the 25th Runner's Den Feista Bowl 1/2 Marathon today. 

I picked up my race packet for this weekend's doubleheader at the 3TV Phoenix 10K & Half Marathon.

I did a hard jog (run) with Humana fit! 
Distance: 3.48mi, time: 00:27:06, pace: 7:47min/mi, speed: 7.70mi/h.

View route
  

Sunday night workout

I did an easy jog with the kids with Humana fit! 
Distance: 1.80mi, time: 00:23:20, pace: 12:59min/mi, speed: 4.62mi/h.


Thursday, October 25, 2012

Thursday night workout


I did a jog & workout with Humana fit!
Distance: 4.25mi, time: 00:44:09, pace: 10:24min/mi, speed: 5.77mi/h.

View route


Cardio & upper body workout:
1.3 mile cardio jog
(2) sets - 5 pull-ups, monkey bars, 30 crunches, 13 push-ups
1.3 mile cardio jog
(2) sets - 5 pull-ups, 30 crunches, 13 push-ups
1.3 mile cardio jog


Tuesday, October 23, 2012

Tuesday night workout

Workout: (3 set)

Seated straight leg lifts (toes out) 10 each leg
Burpees 10
Lunges 20 yards
Crunches 30
Side crunches 30 each side
Jumping jack 25
push ups 15

Monday, October 22, 2012

Monday night workout

I did a jog with Humana fit!
Distance: 6.70mi, time: 01:00:15, pace: 8:59min/mi, speed: 6.68mi/h. 
WooHoo!!! My person best so far!!



 
3 sets of:  10 push-ups, 30 crunches & 10 sitting straight leg raises

Sunday, October 21, 2012

Sunday Event completion

I completed the PF Chang's Rock & Roll marathon SRP Kick-Off Party & Fun Run
 with the kids:
Tracked & timed with Humana fit!
Distance: 3.89mi, time: 00:52:10, pace: 13:25min/mi, speed: 4.47mi/h.
View route

Saturday, October 20, 2012

Saturday night workout

I did a small jog with the kids riding bikes with Humana fit!
Distance: 1.69mi, time: 00:25:29, pace: 15:05min/mi, speed: 3.98mi/h.

View route

Just a little warm up for tomorrow morning's SRP Kick-off Party & Fun Run with the kids.


Thursday, October 18, 2012

Thursday night workout

I did a jog/walk/workout with the kids with Humana fit!
Distance: 3.86mi, time: 00:56:35, pace: 14:40min/mi, speed: 4.09mi/h.


workout (3 sets): {done at park half way through jog/walk}
10 push-ups
10 burpees
5 pull-ups
30 second sprint
1 minute rest

Wednesday night workout

I did a jog with Humana fit!
Distance: 4.54mi, time: 00:41:46, pace: 9:12min/mi, speed: 6.52mi/h.

View route

Tuesday, October 16, 2012

Tuesday night workout

Workout:  (3 sets)

Seated straight leg lifts (toes out)
Burpees 10
Lunges 20 yards
Crunches 30
Side crunches 30 each side
Jumping jack 25
push ups 15

Updates

Updated the 'Sponsoring' page with some new races.

Set the site so anyone can post comments.

Official registered for the 3TV Phoenix 10k and Half Marathon doubleheader (5k & 10k)

Monday, October 15, 2012

Monday night workout

I did a jog with Humana fit!
Distance: 9.10mi, time: 01:27:11, pace: 9:35min/mi, speed: 6.26mi/h.

View route

Sunday night workout

I did a jog while the kids biked with Humana fit!
Distance: 2.58mi, time: 00:31:49, pace: 12:21min/mi, speed: 4.86mi/h.

View route

Thursday, October 11, 2012

Updates

Today is the last day to sponsor/donate for the Gladiator Rock & Run!!!

I have a registered name now:  sponsorsingledadrunning.com

Updated the Home page 'About Me' section.

3TV Phoenix 10k and Half Marathon did get sponsored by an anonymous sponsor.

Wednesday, October 10, 2012

Monday, October 8, 2012

Monday night workout

I did a jog with Humana fit!
Distance: 6.76mi, time: 01:06:23, pace: 9:49min/mi, speed: 6.11mi/h.
 

Sunday, October 7, 2012

Sunday night workout

I did a jog with Humana fit!
Distance: 3.27mi, time: 00:31:01, pace: 9:30min/mi, speed: 6.32mi/h.

View route

Saturday, October 6, 2012

Saturday night workout

I jogged while the kids rode their bikes with Humana fit!
Distance: 3.11mi, time: 00:36:30, pace: 11:44min/mi, speed: 5.11mi/h.

Friday night workout

I jogged/walked with the kids with Humana fit!
Distance: 2.96mi, time: 00:42:23, pace: 14:18min/mi, speed: 4.19mi/h.

Friday, October 5, 2012

Updates

Updated the sponsoring & events pages!

Also added larger photo link on 9/29/12 race post.

Thursday night workout

Did a 30 minute upper body & abs strength training workout with Erik of Life Recovery Fitness.

Tuesday, October 2, 2012

Tuesday night workout

I did a jog with Humana fit!
Distance: 3.37mi, time: 00:30:01, pace: 8:54min/mi, speed: 6.74mi/h.

View route

Monday, October 1, 2012

Monday night workout

Did a 30 minute full body strength training workout with Erik of Life Recovery Fitness.

Sunday, September 30, 2012

Update!!!

I just got an email stating that there was a error in the timing setup for yesterday's race.  So, I have already made the update.  So, my updated official time is 31:03.

Saturday, September 29, 2012

Saturday morning race

I ran the 7th Annual Moon Valley Grasshopper Bridge 5K this morning while pushing the kids in the stroller for an official time of 31:03.

Friday, September 28, 2012

Friday morning workout

I did a jog with Humana fit!
Distance: 3.45mi, time: 00:30:13, pace: 8:46min/mi, speed: 6.85mi/h.

Thursday, September 27, 2012

Tuesday, September 25, 2012

Monday, September 24, 2012

Monday's workout

I did a jog with Humana fit!
Distance: 6.82mi, time: 01:09:17, pace: 10:10min/mi, speed: 5.90mi/h.

View route

Sunday, September 23, 2012

Workout/Zoo visit

I pushed the kids to the zoo in the bike trailer/stroller while jogging/walking, and we walked around the zoo together and let them play for a bit. Then I pushed them back while jogging/walking.  It comes to about 9 miles, but only got part of it recorded because of pushing the save rather than resume at a stop on our way back. We all had a fun time!

I did a workout with Humana fit!
Distance: 7.98mi, time: 02:10:08, pace: 16:19min/mi, speed: 3.68mi/h.

View route
  

Saturday, September 22, 2012

Last night's workout

I did a jog while the kids rode their bike with Humana fit!
Distance: 2.16mi, time: 00:31:19, pace: 14:30min/mi, speed: 4.14mi/h.

View route