| 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 | | 34.35 | 17.75 | 20.70 | 0.00 | 72.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| complete rest day |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 3.50 | 2.50 | 0.00 | 7.25 |
| tread mill......7.25 miles......1 mile warm up @ 7.30 minute pace. 5 repeats of 1 mile each.......half mile @ 7.30 minute pace with 4% incline, then half mile @ 6.40 minute pace......about 1 minute walk break between mile repeats. 1.25 mile cooldown @ 8.0 minute pace. Strength training at the gym.....chest and back. long run tomorrow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| Outside conditions....26 F, sunny, and winds out of the W @ 8 mph. Ran 23 miles at an easy pace of 8.23 minutes. Total time for run was 3 hours, 13 minutes. Ran a very comfortable, controlled slow pace. I can really feel my long distance endurance improving....now I need to improve on speed.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Outside conditions.....30 F, sunny, and winds out of the S @ 12 mph. Ran 10.1 miles as a recovery run with my focus on running a slow recovery pace. Total time of 1 hr, 26 minutes with an average pace of 8.31 minutes. Ran this a little faster than I intended, but felt very good throughout.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 10.10 | 0.00 | 10.10 |
| Outside conditions.....41 F, cloudy, and winds out of the S @ 14 mph. My goal today was to run 10 miles as a tempo @ about 30 seconds per mile faster than marathon pace and hold it for the entire run. My MP is 8.12 minutes and I ran an average pace of 7.37 minutes....35 seconds per mile faster than MP. Total time of 1 hour, 17 minutes. Felt very strong during the first 8 miles, but legs got tired the last 2 miles and I real started loosing form. Hope to improve on this.
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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 | | 0.00 | 14.25 | 0.00 | 0.00 | 14.25 |
| Outside conditions....57 F, mostly sunny, and gusty winds out of the SW @ 19 mph. A beautiful day here....wanted to do a longer run and just enjoy the warm temp....no worry about pace. First 7 miles were into a gusty head wind of 19 mph but enjoyed the tail wind on the back half! Very pleased with my time.....1 hour, 49 minutes....average pace of 7.39 minutes. Recorded this as MP ..as it felt like that pace....but it was faster than MP.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 8.10 | 0.00 | 8.10 |
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Outside conditions......39 F, light rain and winds out of the E @ 8 mph. Wanted to run 8.10 miles at a recovery pace to end the week, but I felt so good I just ran how I could.....total time of 57 minutes.....average pace of 7.02 minutes. Felt so Good!!, and ended this week with a personal best of 72 miles. Strength training at the gym.....shoulders, core.
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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 | | 34.35 | 17.75 | 20.70 | 0.00 | 72.80 |
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