| 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 | | 34.10 | 16.50 | 8.10 | 0.00 | 58.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.00 | 0.00 | 0.00 | 0.00 | 26.00 |
| Outside run.....Partly cloudy, 62 F and winds out of the N @ 5 mph. Did not feel motivated at all to do this run....good thing I left at 6.30 in the morning, at least I excaped the humidity expected for today. Ran 26 miles at a pace of 7.58 minutes....total time of 3 hrs, 27 minutes.
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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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Going to use this week as a recovery week....keep the miles down to about 60-70. I noticed in the last couple of weeks that although I have the endurance for these long runs, the added mileage over the last couple of months leaves my legs feeling tired enough that I cannot seem to get in some quality runs....example....short pickups during long runs, and separate speed and hill workouts. I need more recovery time to allow for more key run workouts. I am now comfortable with the fact that I have achieved a solid base...I need to get in those key runs to help develop more strength and speed, which involves changing my weekly workout plan. Today....going to spend the day out on my mountain bike enjoying this nice weather. Bike ride in county......40 km.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 16.50 | 0.00 | 0.00 | 16.50 |
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Outside run....4.30 AM.....mostly in the dark......66 F with calm winds. Ran 16.50 miles at a MP of 7.31 minutes...total time of 2 hrs, 4 minutes. Nice to run in the dark....hardly no traffic, very quiet, birds singing, calm winds, cool with little humidity and got to see the sun come up over Lake St. Clair on the back half. Really enjoyed this run, and felt quite strong after yesterday's rest.......something to be said about rest days!! Afternoon.....30 km. mountain bike ride to Belle River and back....very warm and humid! 10 mile run with some MP tempos thrown in tomorrow.
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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 |
| A change in my plans for the day.....its just dangerously hot out there....108 F with the humidex factered in....so I gave myself another day off and the added rest this week will do me good. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
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Outside run......Sunny, 82 F, humidex of 70 %....feels like 100 F, and calm winds. Ran 8.10 miles......64 minutes....average pace of 7.54 minutes. Had to keep an easy pace....extremely hot to run in....its going to take some adjustment to get used to this heat, or modify my schedule to run very early in the morning, as this humidity really zaps me of energy!! Afternoon......40 km. bike ride....Belle River and back.
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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 | 0.00 | 8.10 | 0.00 | 8.10 |
| Outside run.....Sunny, 75 F and winds out of the N @ 11 mph. Humidex @ 69 %....feels like 86 F Left late for this run so I ran in considerable heat, but not anywere like yesterday. 8.10 mile tempo run in a time of 58 minutes....average pace of 7.10 minutes. Great run considering, as I felt very strong....good form. I'm really feeling the positive effects of a lower mileage week...feels like I have new legs!! Afternoon....40 km mountain bike ride to belle River.
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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 |
| complete rest day today and tomorrow....resting up for a strong week of training next week |
| 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 | | 34.10 | 16.50 | 8.10 | 0.00 | 58.70 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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