| 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 | | 6.00 | 25.70 | 0.60 | 0.00 | 32.30 |
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strength training at the gym....arms.
4 super sets of rowing, pushups, stair climbing with 50 lbs. of weight and squats with 50 lbs. of weight. Each set was 10 minutes of rowing, 20 pushups, 4 flights of stairs and 10 squats. Total of 40 minutes of rowing, 80 pushups, 16 flights of stairs and 40 squats.
Decided to take my bike to the gym every day...weather permitting....with the price of gas right now, I for one need to make some lifestyle changes, but they will benefit me more in the longrun so I don't mind.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.10 | 0.00 | 0.00 | 8.10 |
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partly sunny, winds out of the east @ 7 mph. Temps @ 59 F.
8.10 mile run...total time was 61 minutes at an average pace of 7.32 minutes....still feeling sore throughout run but I would rate it as mild.
35 km. bike ride....head wind on back half. |
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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 |
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strength training at the gym.....back.
40 minutes of rowing on machine
35 km. bike ride....perfect weather...sunny, mild winds and 68 F |
| 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 | 10.10 | 0.00 | 0.00 | 10.10 |
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Partly cloudy skies, winds out of the SW @ 4 mph and mild temps of 55 F....another perfect running day. ....working through this injury, I decided that I would run 10.1 miles today and consider that my long run for the week. I will be happy to log 30 miles this week. Felt very good today....total time for run was 1 hour, 18 minutes....average pace of 7.43 minutes.
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 | 7.50 | 0.60 | 0.00 | 8.10 |
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Love the spring weather!....46 F, sunny skies and virtually no wind. Ran 8.1 miles today and felt just as good as yesterday. Total time for run was 59 minutes with an average pace of 7.17 minutes. Ran the last kilometer at 6 minute pace....never ran that fast before!...I will try to run a mile at that pace on another run...felt good.
strength training at the gym....arms.
3 super sets of rowing, squats and stair climbing with 50 lbs. of weight....total of 30 minutes of rowing, 12 flights of stairs and 30 squats. |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Light rain, 59 F with winds out of the south @ 12 mph.
Ran 6.0 miles to end my week at an easy pace of 7.50 minutes.....total time was 47 minutes. My plan is to strength train tomorrow and not run....Sunday will be a total rest day and Monday I want to run a 13 mile to start the week....plan to log 40 plus miles next week.
strength training at the gym......back. Decided to start doing adductor excercises with weights a few times a week to strengthen those 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| strength training at the gym....chest and shoulders. Day off from running. |
| 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 | | 6.00 | 25.70 | 0.60 | 0.00 | 32.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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