| 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 | | 28.55 | 0.00 | 12.70 | 0.00 | 41.25 |
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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 |
| no running today.....35 km bike ride to Belle River and back. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 0.00 | 5.00 | 0.00 | 6.25 |
| Strength training at the gym.....core muscles, chest and shoulders 10 minutes of rowing to warm up for some speedwork on the treadmill 6.25 miles.....8 repeats of 800 meters......8.6, 9.0, 9.1, 9.2, 9.3, 9.4, 9.5, 9.5 and 1 mile @ 9.3 with 1 minute walking in between repeats and .25 mile cool down.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Sunny, 68 F and winds out of the NE @ 9 mph. Humidity @ 56 %. 10.0 miles....no time recorded, but probably at an 8 minute pace. Great day for run! strength training at the gym.......core and arms |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 2.50 | 0.00 | 7.50 |
| Sunny, 73 F and winds out of the NE @ 4 mph. Humidity @ 53 % Hill workout....2.50 mile warm up, then 10 hill repeats of .25 ml., then 2.50 mile cool down. The hill repeats were down at about 80 % effort so I count them as Threshold miles. 35 km bike ride to Belle River and back to Tecumseh. beautiful weather conditions today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| Sunny, 84 F and winds out of the E @ 11 mph. Humidity @ 40 %. 11.10 miles in 1 hour, 30 minutes, with an average pace of 8.0 minutes. Left around noon for this run, so it was very warm. Time to retire these runners.....530 miles. 35 km bike ride.....Belle River and back to Tecumseh. |
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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 |
| Rest Day.....bought new runners today, and I plan on doing a long run tomorrow....hopefully, I'll feel OK, as they are not broken in. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.05 | 0.00 | 5.20 | 0.00 | 6.25 |
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I did not want to do my long run with shoes that are not broken in, so I did some speed work..... TM....8 repeats of 800 meters....6.40-6.18 minute pace....went back and forth with these speeds, changing every .10 mile., then 1.20 miles at 6.40 minute pace.....45 sec rest in between repeats. 10 minutes of rowing strength training......back muscles and core. |
| 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 | | 28.55 | 0.00 | 12.70 | 0.00 | 41.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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