| 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 | | 20.00 | 25.50 | 12.00 | 0.00 | 57.50 |
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No running today....it took alot for me not to run...I felt so good today, but more and more, I'm realizing the possitive benefits of those rest days!
Went to the gym though...2 hours of strength training, including some leg workouts....13 flights of stairs with 50 lbs. of weights, and 7 sets of squats....good workout. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles today...east winds @ 10 miles per hour....roads were, for the most part, dry....suppose to rain later today and tomorrow. Ran with my Ipod today..I don't usually listen to music while running...I like to listen to outside sounds...but today I felt like listening to some music...it was ok at first, but later in the run I found it aggrevating! Total time for run was 2 hours, 10 minutes...8.6 minute pace. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.50 | 0.00 | 0.00 | 13.50 |
| 13.50 miles today....felt really good....surprised myself after a fairly long run yesterday, but it was such a perfect running day....calm winds out of the southwest, mild temperatures of 47 F. and tomorrow will be colder with freezing rain, so I took this opportunity! total time for the run was 1 hour 45 min. @ 7.77 minute pace...I'm getting slightly faster and thats so motivating!! |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 2.00 | 4.00 | 0.00 | 6.00 |
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6 miles today on the Tread mill....rain and freezing rain today. I felt sore today after two long runs in a row, so I thought I would run a easy 4 miles to break a sweat, but after the first 2 miles @ 8.0 minute pace, I felt good so I decided to do 10 repeats of 400 meters @ 6.50 minute pace.....good run overall.
2 hours of strength training at the gym...arms, legs and abdominal. |
| 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 | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
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10 miles today on the tread mill....got about 4 inches of snow last night. I wanted to run outdoors today, but it was too slushy. ...did first 2 miles at an easy 8.0 minute pace...had a sharp pain on my upper left foot, but pain subsided after 4 miles. finished 10 miles in 75 minutes...7.5 minute pace overall...very happy about that time. Ran next to Todd ( Smally ), I was so motivated running next to him, mostly because I have a lot of respect for his running accomplishments, and I welcome his advice!!
1.5 hours of strength traing.....back and core |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
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Today I planned on doing some cross training and not running but because of the fact that I feel so energetic lately and also...I found out Tuesday that a freind of mine had a heart attack on Sunday night, so I went to the wake last night...and yesterday I found out that a friend of mine's mother died from a lengthy battle with cancer, so I will be going to the wake tonight...the stress of all this made me want to run, which helps me when I'm feeling stressed!
So I ran 8.0 miles as follows.....2 mile warmup @ 8.0 minute pace , then 10 repeats of 800 meters @ 6.54 minute pace, with 45 sec. light jog in between @ 8.0 minute pace...total time for run was 58 minutes.
2.5 hours of strength training at the gym......abdominal, chest and shoulders. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 2.00 | 3.00 | 0.00 | 5.00 |
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5 miles on tread mill today...1 mile warmup @ 7.5 minute pace
3 mile tempo run @ 6.53 minute pace
1 mile warmdown @ 7.5 minute pace
total time for run.....36 minutes.
2 hour strength training at the gym.....arms and legs.
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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 | | 20.00 | 25.50 | 12.00 | 0.00 | 57.50 |
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