| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.05 | 4.00 | 9.75 | 0.50 | 35.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 1.00 | 2.00 | 0.00 | 3.25 |
| TM....3.25 miles......mile 1 @ 7.0 minutes per mile, mile 2 & 3 @ 6.13 minutes per mile.....0.25 mile cool down. Strength training......chest and back.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.30 | 1.00 | 4.00 | 0.00 | 6.30 |
| TM.....mile 1 @ 7.30 minutes per mile, then 16 repeats of 0.25 miles @ 6.30 minutes per mile with 0.10 mile walk in between repeats, then 0.25 mile cool down walk afterwards.....6.30 miles total. Heel felt ok....minimal pain. Strength training.......shoulders.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 2.00 | 2.25 | 0.50 | 6.25 |
| TM....2 miles @ 7.30 minute pace, 9 repeats of 0.25 miles @ 6.30 minute pace, 2 repeats of 0.25 miles @ 5.58 minute pace.....0.10 mile walk in between repeats and 0.25 mile walk after for cooldown. Total of 6.25 miles.
Strength training....arms.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| TM....ran 6.25 miles at an easy pace of 8.0 minutes per mile with 5 strides of 100M in the last mile. Strength training....chest and back.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.75 | 0.00 | 1.50 | 0.00 | 3.25 |
| TM....3.25 miles with 0.25 mile repeats @ 6.40 minutes per mile pace. Strength training.......shoulders.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Outside run......Partly sunnt, 15 F and winds out of the E @ 12 mph. Ran 10.10 miles with an easy pace of 8.13 minutes per mile....total time of 1 hr, 23 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.05 | 4.00 | 9.75 | 0.50 | 35.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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