| 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 | | 41.95 | 16.25 | 13.10 | 0.00 | 71.30 |
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Going to start back running tomorrow. 25 km bike ride today.... a little windy and cool!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 10.10 | 0.00 | 10.10 |
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Outside run......Sunny, 59 F and winds out of the NE @ 4 mph. Ran 10.10 miles at a pace of 6.56 minutes per mile....total time of 1 hr, 10 minutes. Legs felt 100% no pain at all, just a little difficulty regulating my breathing. Felt so good to run again after 6 days of rest.....looking forward to a good week!! Afternoon.......strength training at the gym......chest, back and abs.
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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 |
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Outside run......an absolutely beautiful day.....sunny, 66 F and winds out of the E @ 2 mph. Ran 14.25 miles at a pace that felt very comfortable....about MP. Total time of 1 hr, 45 minutes with an average pace of 7.22 minutes. Legs felt very strong. Afternoon....... 40 km bike ride.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.10 | 2.00 | 3.00 | 0.00 | 6.10 |
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Tm...speed workout. Did 6-800m intervals......1 mile warm up @ 7.10 minute per mile pace, then 6 intervals of 800m ....3.05, 3.09, 3.09, 3.09, 3.09, 3.05, then 1.10 mile cool down at 7.20 minutes per mile pace. I would estimate the intervals @ about 75% of VO2 so recorded at threshold intervals....short term goal is to get my 800m at under 3 minutes and 1 mile intervals at 6.00 minutes. Legs felt fresh and strong except for a minor pain under my right foot.
Strength training at the gym......shoulders 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 | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
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Outside run....Sunny, 68 F and winds out of the NE @ 7 mph. Ran 10.10 miles at an easy pace of 7.37 minutes per mile. Legs were stiff today so I decided to cut the run short and possibly do a medium-long tomorrow. Afternoon..... 40 km. bike ride.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| Outside run...medium-long......Sunny, 71 F and winds out of the NE @ 8 mph. Ran a medium-long run of 16.50 miles at an easy pace of 7.42 minutes per mile....total time of 2 hrs, 07 minutes. Felt strong throughout run....no pains at all.
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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, 68 F and winds out of the NE @ 8 mph. Ran 14.25 miles at an easy pace of 7.35 minutes per mile....total time of 1 hr, 48 minutes. Afternoon.......40 km. bike ride. Good week for me, especially after coming off an injury last week.....71.30 miles of running, and 145 km. of biking.
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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 | | 41.95 | 16.25 | 13.10 | 0.00 | 71.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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