My Running Journal

Week starting Apr 13, 2008

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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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Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.50	7.25	0.00	0.00	18.75

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Apr 13, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

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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Mon, Apr 14, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

strength training at the gym.....arms

30 minutes of rowing on machine

20 flights of stairs with 50 lbs of weights

35 klm bike ride

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Tue, Apr 15, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

strength training at the gym....back muscles

super sets of rowing, pushups and stair climbing with 50 lb. of weight. Total was 30 minutes of rowing, 120 pushups and 24 flights of stairs in 6 sets.

35 km. bike ride.......perfect day outside..sunny, mild and calm winds out of the SW.

.....good workout today....hopefully I will be able to run sooner than later!

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Wed, Apr 16, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.75	0.00	0.00	0.00	5.75

I decided to test this injury, so I went out today and ran 5.75 miles....48 min. with an average pace of 8.34 minutes. Not a fast run but a run never the less! I was aware of the pain throughout the run but it was mild and I felt strong ....probably 75% better and I am cautiously optimistic!!

strength training at the gym....chest and shoulders and 200 pushups.

30 minutes of rowing on machine.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Thu, Apr 17, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.75	0.00	0.00	0.00	5.75

Perfect morning for run.....sunny, winds out of the SW @ 12 mph and temps at 55 F.

5.75 miles... 46 minutes at an average pace of 8.0 minutes. Feeling about the same as yesterday....started with pain, but this time I felt much better in the back half.

went for a 35 km. bike ride this afternoon....absolutely pefect conditions to be outdoors doing anything! Its so nice to have this warm weather and sunshine back again. I think half the people of Windsor were on the trail and down town area!

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Fri, Apr 18, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

35 km. bike ride....another perfect day..even warmer!

I'll give my body a rest from running....maybe two days and see how things feel on Sunday...I want to be smart with this injury, which means being patient and that in itself is difficult.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Sat, Apr 19, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	7.25	0.00	0.00	7.25

Went for an afternoon run...was busy this morning doing some volunteer work at the nursing home were my mother lives.

68 F with hazy skies and winds out of the south @ 11 mph.

7.25 miles... total time was 52 minutes at an average pace of 7.09 minutes. First half of run @7.27 minute pace. Back half @ 6.54 minute pace...good negative split.... felt 90-95 percent better today....

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.50	7.25	0.00	0.00	18.75

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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