| 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 | | 28.45 | 22.50 | 12.00 | 1.80 | 64.75 |
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| ....rest... |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.50 | 0.00 | 0.00 | 20.50 |
| Outside run......Sunny, 43 F and winds out of the N @ 6 mph. 20.50 miles at a pace of 8.0 minutes per mile....2 hrs, 45 minutes.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.45 | 0.00 | 1.00 | 1.80 | 4.25 |
| Rain all day....Tread Mill speed workout.....1.0 mile @ 8.0 minute pace, then 10 - 1 minute repeats @ 5.25 minute pace with 30 second rest in between, then 1.0 mile @ 7.0 minute pace, then 0.25 mile walk for a cool down. Strength training at the gym....1 hour....arms.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 1.00 | 5.00 | 0.00 | 7.25 |
| TM......1 mile @ 7.25 minute pace, then 5 repeats of 1.0 mile @ 6.30 minute pace with 0.25 mile rest in between, then 0.25 mile cool down for a total of 7.25 miles. Strength training......1 hr....chest and back.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.75 | 1.00 | 6.00 | 0.00 | 7.75 |
| ....Yet another day of rain and thunderstorms! Tread Mill....1 mile @ 7.0 minute pace then 0.25 mile walk 3 mile tempo @ 6.50 minute pace then 0.25 mile walk 3 mile tempo @ 6.30 minute pace then 0.25 mile walk Strength training.....1 hr.....shoulders.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
| Outside run....... Sunny, 66 F and winds out of the W @ 17 mph. 25.0 miles at a very comfortable pace....kept no time....just wanted to do a comfortable long run to enjoy the much needed sunshine!
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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 |
| 21 mile bike ride on a beautiful afternoon! |
| 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 | | 28.45 | 22.50 | 12.00 | 1.80 | 64.75 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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