My Running Journal

Week starting Jan 17, 2010

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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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.754.004.503.2519.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sun, Jan 17, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.002.253.25

TM.....3.25 miles with 0.10 mile intervals @ 6.0 minute per mile pace with 30 sec. rest in between repeats.

Strength training....chest and back.

Afternoon........35 km. mountain bike ride.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jan 18, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.000.001.003.25

TM......3.25 miles with intervals of  0.10 miles @ 6.40 minute per mile pace.

Strength training .......arms.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jan 19, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.251.001.000.003.25

TM......No real agenda for this run.....ran 3.25 miles with mile 1 @ 8.0 minute  per mile pace, mile 2 @ 7.0, and mile 3 @ 6.30, and 0.25 mile cool down. Strange but my heel actually feels like its getting better with these short runs, and if I run 10 or more mile, I am in much pain for a day after, so I will use this opportunity to get some key runs with speed in.

Strength training....shoulders and abs.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Jan 20, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.253.000.000.003.25

TM......3.0 miles in 22 minutes......average pace of  7.20 minutes per mile. 0.25 mile cool down.

Strength training....chest and back.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jan 21, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.750.001.500.003.25

TM........3.25 miles with 0.25 mile repeats @ 6.50 minutes per mile pace with 0.25 mile cool downs @ 8.0 minute per mile pace.

Strength training ........arms.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jan 23, 2010
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.250.002.000.003.25

TM.....3.25 miles......1 @ 8.0 minute per mile pace, mile 2 & 3 @ 6.13 minute per mile pace.....0.25 mile cool down.

Strength training.........shoulders.

Still have to keep the mileage down.....heel pain is still substantial with anything more than the 3 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.754.004.503.2519.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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