My Running Journal

January 11, 2026

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Location:

Windsor,Ontario

Member Since:

Jan 22, 2008

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

Detroit Marathon....October 2008...3:48:16

Half Marathon...Tecumseh Run From Cancer....July 2009....1:30:13

Detroit Free Pree/Flagstar Marathon...October 2009...3:30:24. Qualified for Boston!!

Short-Term Running Goals:

Maintain weekly mileage at 80 or more....

Long-Term Running Goals:

train and run a 30 mile ultra-marathon.

Personal:

I am a 52 yr. old single father of four children. I am retired after injuring my back in 2000. I had back surgery, stopped running, and gained about 80 pounds. Decided to take my health into my own hands....lost 100 pounds, went to Nepal and trekked for two months in the Himalayas...climbed almost 18,000 ft.....felt so proud of myself....began running again. I qualified for Boston in Oct. 2009. I have shifted my focus now on ultra-marathons with the hope to run my first this year.

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Mon, Jun 22, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Going to use this week as a recovery week....keep the miles down to about 60-70. I noticed in the last couple of weeks that although I have the endurance for these long runs, the added mileage over the last couple of months leaves my legs feeling tired enough that I cannot seem to get in some quality runs....example....short pickups during long runs, and separate speed and hill workouts. I need more recovery time to allow for more key run workouts. I am now comfortable with the fact that I have achieved a solid base...I need to get in those key runs to help develop more strength and speed, which involves changing my weekly workout plan.

Today....going to spend the day out on my mountain bike enjoying this nice weather.

Bike ride in county......40 km.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Comments

From Kory on Tue, Jun 23, 2009 at 12:50:33 from 134.50.89.55

You've definitely have the base. Once you drop the mileage and do the speedwork you will notice an increased peformance when doing speedwork. This is because the aerobic ability will not have to be worked on just anaerobic.

Great mileage and great strategy you have for the upcoming weeks.

From Brian on Tue, Jun 23, 2009 at 13:57:41 from 24.57.221.38

Kory....Thanks for that. I have one question....for marathon training, should I focus more on mile repeats with speed....or 800 meters....or 400 meters...whats your thoughts on that.

Thanks....Brian.

From Kory on Tue, Jun 23, 2009 at 15:01:41 from 134.50.89.55

Tempos are better for marathon training. Where you can run about 30-40 continuous minutes just below your MP pace.

If your going to do repeats the longer the

better so mile repeats are the best.

Also during long runs (don't do this every time) through in some MP miles to get your speed going and used to running at that pace.

Why Tempos? Their good because it makes you work hard for a long time just below your MP but not reaching a Threshold pace. In theory this makes the MP easier over time.

From Brian on Tue, Jun 23, 2009 at 16:29:24 from 24.57.221.38

Kory....Thanks for that valuable information....will do a 10 mile run tomorrow, through in some 1-2 mile tempos.....maybe 3....see how that goes.

From Kory on Tue, Jun 23, 2009 at 16:43:20 from 134.50.89.55

Perfect gradually ease into it and by time you won't believe the difference in your speed. If you do this once a week I can guarantee you will PR and of course with a PR your faster :-).

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