| 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 | | 40.10 | 30.75 | 6.00 | 0.00 | 76.85 |
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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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| 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 | 16.50 | 0.00 | 0.00 | 16.50 |
| Outside run.....Sunny, 75 F and winds out of the W @ 14 mph. Marathon pace run of 16.50 miles.....time of 2 hrs, 04 minutes......average pace of 7.31 minutes. Considerable head winds on front half of run of 14 mph and warm temps made for this to be a good run for me.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.35 | 0.00 | 4.00 | 0.00 | 7.35 |
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Morning.....TM.....1 mile warm up @ 8.30 minute pace 4- 1 mile repeats @ 6.58 minute pace, with .25 mile walk in between 1.25 miles cool down @ 8.0 minute pace Afternoon....1.50 hrs strength training at the gym.....chest, back and abs. Medium-Long run tomorrow..... trying to keep a good weekly base, but also get in a couple key short runs of speed and hills.
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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 | | 18.25 | 0.00 | 0.00 | 0.00 | 18.25 |
| Outside run.......Mostly cloudy, 64 F and winds out of the N @ 4 mph. Ran a uneventful 18.25 mile medium long endurance run at a comfortable pace of 8.26 minutes.....for the most part a very easy run.
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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 | | 4.25 | 0.00 | 2.00 | 0.00 | 6.25 |
| AM....Gym TM.....ran 6.25 miles hill workout....1.0 mile warm up @ 8.30 minute pace 8 incline repeats- .25 mile @ 8.30 minute pace with 6 % incline, then .25 mile flat @ 8.30 minute pace. 1.25 mile cool down @ 8.0 minute pace. Strength training....arms 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 |
| Outside run.....Partly sunny, 66 F and winds out of the NW @ 12 mph. Ran 14.25 miles @ MP....total time of 1 hr, 45 minutes.....average pace of 7.26 minutes. Don't have a garmin, so I'm not sure what my splits are but I'm sure I ran a negative split as the winds were quiet gusty on the front half of this run. ......need to get a garmin!
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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 | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
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Outside run.....Sunny, 66F and calm winds. Ran 14.25 miles at an easy pace of 7.47 minutes.....total time of 1 hr, 51 minutes. Afternoon.......40 km. mountain bike ride
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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 | | 40.10 | 30.75 | 6.00 | 0.00 | 76.85 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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