| 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 | | 4.45 | 65.10 | 12.20 | 0.00 | 81.75 |
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Spring into Action 10 km. run (6.2 Miles) 00:41:54 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.20 | 0.00 | 6.20 |
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Ran my first 10 km. run in a long time.....sort of an imformal run and a little confusing because there were 5 km walkers, 10 km walkers and runners all on the same route, and it was a double loop for the 10 km. runners, so many runners made a few wrong turns, but this was a first annual run for the CMHA so I'm sure next year they will correct some of these problems. Never the less, it was a perfect day for this run......sunny, mid 50's and very little wind. This was a personnel best time for me also...with an average pace of 6.42 minutes. total time of 41 minutes and 54 seconds
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 22.50 | 0.00 | 0.00 | 22.50 |
| Outside long run......mostly cloudy skies, 62 F and winds out of the NE @ 12 mph. Ran 22.50 miles at a very easy and comfortable pace....total time of 3 hours....average pace of 8 minutes. Aside from an aggravating head wind on the back half, this run felt really good throughout.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 14.25 | 0.00 | 0.00 | 17.25 |
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Outside run.....Sunny, 60F and winds out of the E @ 4 mph. My objective today was a short recovery run after yesterdays long run.....but I felt so good and strong, and the weather was so perfect for a nice run that I kept going and ran 14.25 miles.....total time of 1 hour, 54 minutes.....average pace of 8 minutes. Afternoon.......40 km. bike ride in county. Evening.....first day of the running clinic @ 6 pm. 3 mile run with members of the running clinic. Great turnout and I really think I'm going to enjoy this....lots of experience in this group, so I will take advantage of all of it.
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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 |
| Outside run......mostly cloudy, 64 F and winds out of the SE @ 4 mph. Ran 10.10 miles in a time of 1 hour, 17 minutes.....average pace of 7.37 minutes. Legs felt very good today, considering the double run yesterday and the bike ride. Afternoon......40 km bike ride to Belle River and back.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.45 | 4.00 | 6.00 | 0.00 | 11.45 |
| Tread Mill.....interval training.....4 miles @ 8 minute pace, then 6 repeats of 1 mile @ 6.50 minute pace with .25 mile walk in between, then .25 mile cooldown. Total distance of 11.45 miles.
Strength training at the gym.....chest, back and abs.
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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 |
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Outside run.....Partly sunny, 61 F and winds out of the SW @ 8 mph. Ran 14.25 miles....total time of 1 hour, 49 minutes......average pace of 7.39 minutes. Felt strong and kept good form through the entire run. Afternoon.......40 km. bike ride in county.
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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.....shoulders and abs. Wanted to run but decided against and will make this a rest day.....70 km. winds outside so this is a good day to rest. Great week for me....A PB on a 10 km. road race, most mileage in one week, joined a running clinic, and mountain biked about 120 kms.
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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 | | 4.45 | 65.10 | 12.20 | 0.00 | 81.75 |
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