| 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.
|
|
Ukraine Can Win With Crowdfunded Drones!
Click to Donate
|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 78.50 | 30.75 | 2.00 | 0.00 | 111.25 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 32.00 | 0.00 | 0.00 | 0.00 | 32.00 |
| Outside long run.....mostly cloudy, 69 F and winds out of the S @ 7 mph. Wow!!....I set a goal for myself to run a long run of at least 30 miles before my next marathon, and I did that...plus....today. For the most part, I felt very good but the last 6 miles were quite slow. I ran 32 miles in a time of 4 hours, 21 minutes....with an average pace of 8.10 minutes...which is a faster pace than required for me to get a BQ. A real confidence builder, because if I can run a qualifying pace over 32 miles, I know now that I can do so in the marathon.....if things go the right way for me....of coarse!! My first 26 miles I ran in 3 hours, 23 minutes...the last 6 miles was a slow 58 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 16.50 | 0.00 | 0.00 | 16.50 |
| Outside run.....light rain, 59 F and winds out of the E @ 11 mph. Meant to do a recovery run, but after 1 mile of mild stiffness, I felt so good that I upped my pace. Ran 16.50 miles in a time of 2 hours, 3 minutes.....average pace of 7.27 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.25 | 0.00 | 2.00 | 0.00 | 21.25 |
|
Outside run.....Partly sunny, 62 F and winds out of the W @ 11 mph. Ran 18.25 miles at a recovery pace of 8 minutes per mile. I wanted to take it slower today as tonight is the running clinic.....also, legs felt tired today.....not much left in the last 2 miles. Evening.....Running Clinic....speed work on school track......1 mile warmup then 4 times 800 meters @ LT....Total of 3 miles.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.25 | 0.00 | 0.00 | 14.25 |
| Outside run..... Cloudy, 62 F and winds out of the NE @ 4 mph. Ran 14.25 miles at MP...total time of 1 hr, 47 minutes....average pace of 7.31 minutes. Legs felt so much better than yesterday, so I just ran at a comfortable pace. I have been somewhat confused about my paces at various distances, so I used the Mcmillan pace calculator....based on my most recent 10k run....41minutes, 54 seconds....to figure my paces....10 k....6.44 minutes Half Marathon.....7.07 minutes Marathon......7.31 minutes Recovery.....9.01-9.31 minutes Long runs.....8.01-9.01 minutes Tempo runs......6.50-7.07 minutes.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| I decided I better take some advice from experienced runners on this blog, so I did a recovery run today, instead of my planned 14 miler. I ran 6.75 miles at my recovery rate of 9 minutes per mile. I plan on doing a longer run tomorrow to finish off my week. 1.50 hours of upper body strength training at the gym......chest, back and abs.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
|
Outside run..... Sunny, 60 F and winds out of the N @ 9 mph. Ran 20.50 miles in a time of 2 hrs, 39 minutes.....average pace of 7.46 minutes. Lots of fun running through downtown Windsor during the Red Bull practices.....but lots of traffic and many pedestrians.....had to make my way through all the people as the riverfront trail was closed off, so this slowed my pace a bit. Afternoon.....40 km. bike ride to Belle River....a perfect day for biking....calm winds, warm and sunny!...really enjoyed this ride today!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day for running.....going to change things up a bit next week with double runs...see how I respond with recoverys. 40 km. bike ride today.....very relaxing...calm winds help!
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 78.50 | 30.75 | 2.00 | 0.00 | 111.25 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|