| 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 | | 27.25 | 43.70 | 0.00 | 0.00 | 70.95 |
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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 |
| Today is a complete rest day...I plan to do a long run tomorrow....weather permitting! |
| 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 | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| 22.0 miles outside with great weather conditions....25 F with calm winds out of the north and partly sunny skies. After thinking about the major problems I had on my last 20.50 mile run last week, I felt that it was hydration and muscle cramping in the last 5 or so miles, so I took care of the hydration problem by using a hydration belt, and I decided that I was not going to worry so much about time, but rather completing the long run....after all, this run is about building endurance, not speed, so I decided to take 1 minute walk breaks every 2-3 miles....I think this worked good for me. Details of the run:....22 miles in 3 hours 7 minutes. First half in 1 hr. 34 minutes....back half in 1 hr. 33 minutes. Average pace for run was 8.50 minutes, which includes about 8-10 minutes in walking all together.....so I'm quite pleased with this run. |
| 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
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Tread mill run to flush legs from yesterdays long run....5.25 miles with average pace of 7.80 minutes.
1.50 hours of strength training at the gym.....back muscles. |
| 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 | 13.60 | 0.00 | 0.00 | 13.60 |
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Ideal conditions for running today....33 F, partly cloudy with winds out of the NW @6 mph. Ran 13.60 miles today...total time was 1 hour 44 minutes with an average pace of 7.65 minutes. First half of run was done in 54 minutes....back half in 50 minutes. I feel good that I'm continuously running negative splits..I took a few walk breaks in this run also, just to water up...about 30 seconds at a time.
2 hours of strength training at the gym....chest and shoulders. |
| 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 | 11.10 | 0.00 | 0.00 | 11.10 |
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Nice day....32 F with partly cloudy skies with winds out of the NW @ 6 mph.
11.10 miles with a total time of 1 hour and 24 minutes...average pace of 7.57 minutes. First half in 44 minutes...7.93 minute pace. Back half in 40 minutes...average pace of 7.21 minutes.
1 hour of strength training at the gym.....arms and legs. |
| 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day from running.....1.50 hours of strength training at the gym....back and core muscles. |
| 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 | 19.00 | 0.00 | 0.00 | 19.00 |
| Beautiful day....35 F, sunny skies with winds out of the west @ 4 mph. Ended this week with a 19 mile run. Total run time was 2 hours 33 minutes with an average pace of 8.05 minutes. Felt very relaxed for the entire run. |
| 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 | | 27.25 | 43.70 | 0.00 | 0.00 | 70.95 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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