| 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 | | 1.95 | 70.00 | 0.00 | 0.00 | 71.95 |
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| flight to Seattle....no running today. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 18.00 | 0.00 | 0.00 | 18.00 |
| In Seattle....ran 18 miles today on the Snoquamie Valley trail, which goes for ever!. Such nice running with no cars to deal with....a gradual incline in elevation....I would guess about 2 or 3% for the first 6 miles....a new experience for me to run with hills like this, but a great advantage! Ran 18 miles in 2 hours, 25 minutes....average pace about 8 minutes. Great run....quiet, and peaceful....lots of contemplative time! |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.35 | 10.00 | 0.00 | 0.00 | 10.35 |
| Tread mill......ran 10 miles at a progressive pace....starting at 8.0 minute pace and increasing every mile for a total time of 1 hour, 15 minutes....average pace of 7.30 minutes....seems so much faster on the tread mill, as 7.30 minute pace on the road is so much easier. It was pouring rain here in North Bend so I decided on running indoors....hopefully, I can do more trail running tomorrow....for sure later in the week, as it is suppose to be nice here.....fingers crossed!....I love the trails here and the solitude it offers... |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.10 | 11.00 | 0.00 | 0.00 | 12.10 |
| Tread Mill....mile 1....warm up @ 8.0 minute pace mile 2-9....progressive mile starting @ 7.50 minute pace and increasing speed every tenth of a mile to 6.40 minute pace.....30 second walk break in between mile repeats mile 10 and 11.......cool down jog @7.30 minute pace total distance including walk breaks was 12.10 miles. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 10.00 | 0.00 | 0.00 | 10.25 |
| Tread Mill.....ran 10 miles at an average pave of 7.48 minutes with .25 mile cool down walk afterwards. Found a full scale gym in North Bend so I paid for a one month membership...glad for that, as I really wanted to keep up with my strength training while I'm in Seattle.. Strength training......chest, back and core. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 6.00 | 0.00 | 0.00 | 6.25 |
| Tread Mill.......ran 6.0 miles in a time of 45 minutes.....average pace 7.30 minutes. Thought I would take it easy on the mileage today, as I plan on doing a longer trail run tomorrow...the weather is suppose to be real nice here in Washington this weekend and I will take advantage of that....has rained all day for the last three days...I'm not used to that! Strength training.....shoulders and core. |
| 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 | 15.00 | 0.00 | 0.00 | 15.00 |
| A beautiful day in Washington.....sunny skies, calm breeze, and mild temps of 55 F....what a welcome relieve after this weeks rain. I decided to do a longer trail run....again on the Snoquamie Valley trail...to the Snoquamie falls, then back to North Bend and I kept going as the trail led to higher elevations....great workout going up hill for a few miles. Felt so good today on that trail in this great weather! Total time for run was 2 hours, 2 minutes....average pace of 8.08 minutes. Going to hike up Mount Si tomorrow... 4 mile hike up. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.95 | 70.00 | 0.00 | 0.00 | 71.95 |
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