| 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 | | 34.60 | 17.00 | 9.50 | 0.00 | 61.10 |
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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 from running.....40 km. bike ride......beautiful day! |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 17.00 | 0.00 | 0.00 | 17.00 |
| 62 F, winds calm and humidity @ 88 %. Ran most of this run in the dark....left at 5.00 A.M.....17.0 miles in 2 hours and 9 minutes....average pace of 7. 34 minutes. 50 km bike ride around county.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Sunny, 77 F and winds out of the S @ 4 mph. Humidity @ 65 %. A.M....7.0 mile run in a time of 56 minutes......average pace of 8 minutes. Afternoon....20 km. bike ride around Tecumseh area. P.M.......Pool.....30 laps front crawl, then 20 laps of aqua jogging. |
| 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 | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| Sunny, 84 F and calm winds. Humidity @ 52 %. A.M......11 .25 miles in a time of 1 hour, 34 minutes......average pace of 8.22 minutes. hard run....felt very warm and humid....legs were tired. |
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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 |
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Speed work on the treadmill.....10 repeats of .50 miles @ 6.40 minutes pace with 45 sec. rest in between and .25 mile cool down. strength training.....chest and shoulders |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 4.50 | 0.00 | 5.50 |
| Speed work on tread mill....3 mile tempo run @ 6.58 minute pace, with a short surge at the end.....total time....20.30 minutes, then 10 repeats of 200 meters @ 6.00 minute pace with 15 sec. rest in between repeats, then .25 mile cool down.
10 minutes of rowing as warm up for run. strength training.....core and arms. |
| 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 | | 14.10 | 0.00 | 0.00 | 0.00 | 14.10 |
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62 F, winds out of the N @ 4 mph.....dark outside.
A.M.....14.10 miles at a steady pace of 8.05 minutes.....total time was 1 hour, 54 minutes. Mid-morning.....40 km. bike ride to Belle River and back Afternoon......Pool....30 laps front crawl, then 40 laps aqua jogging. |
| 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 | | 34.60 | 17.00 | 9.50 | 0.00 | 61.10 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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