| 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 | | 7.30 | 35.30 | 7.00 | 0.25 | 49.85 |
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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 |
| day off from running....strength training....core and back Pool.....40 laps...front crawl, 50 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 | | 3.00 | 13.20 | 0.00 | 0.00 | 16.20 |
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Sunny, 62 F and winds out of the W @ 7 mph. Humidity @ 72 %. A.M......13.10 miles in a time of 1 hour, 43 minutes.....average pace of 7.48 minutes. P.M......3.0 miles....easy at Malden park.....some hills Pool.....40 laps front crawl, then 50 laps aqua jogging strength training at the gym......core, chest and shoulders
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.55 | 3.00 | 4.00 | 0.25 | 7.80 |
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A.M......Speed work on TM....3 repeats of 1 mile @ 9.1, and 1 mile @ 9.1 then .25 mile @ 10..... .25 mile cool down. Great to run next to Todd....I always get motivated and appreciate all his advice. strength training.......arms 10 minutes....indoor rowing P.M.......tread mill....3 miles fartlek training.....varied speed from 8 to 10....21 minutes. Pool.....40 laps....front crawl, then 10 laps aqua jogging.
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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 | 0.00 | 0.00 | 0.00 |
| Complete rest day.....I hate not running, but my body was tired from the speed work the last two days.....and I know I must be mindful of these signs....don't want an injury before Detroit in October! |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 16.10 | 0.00 | 0.00 | 16.10 |
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Sunny, 60 F and winds out of the E @ 4 mph. humidity @ 72 %. 16.10 miles....tempo. Ran a steady pace 7.38 minutes per mile which is .36 sec. per mile faster than my BQ time for the marathon. Felt very comfortable, and I know that I can run a slower pace and still finish in a decent time. Total time for this run was 2 hours and 3 minutes. Plan is to run a long run this weekend with a negative split faster than marathon pace.
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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 | | 3.25 | 3.00 | 0.00 | 0.00 | 6.25 |
| tread mill....ran 3 miles @ 8 minute pace, then 3 miles @ 7.30 minute pace.....25 miles cool down......nice and easy run. strength training at the gym......core and back Pool.....40 laps...front crawl, then 50 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 | | 0.50 | 0.00 | 3.00 | 0.00 | 3.50 |
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tread mill.......speed work... 3 supersets of 400/800/400 @ 9.0/9.2/9.4 with .10 mile rest in between sets and .25 mile cool down afterwards. First time doing this type of speed work, but its a start. pool.....40 laps...front crawl, then 50 laps...aqua jog. I'm finding that the aqua jogging is helping me with my running form. |
| 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 | | 7.30 | 35.30 | 7.00 | 0.25 | 49.85 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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