| 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 | | 27.50 | 5.00 | 18.10 | 0.00 | 50.60 |
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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....high mileage next week. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
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Partly sunny, 59 F and winds out of the NW @ 11 mph. 25 miles in a time of 3 hours, 23 minutes....average pace of 8.07 minutes. probably should not of run such a long run this week, but lots of personnel stress in my life right now, and a long run always seems to help. Pleased with this pace as I am still on target over 25 miles to finish in a good time in this October's Detroit marathon.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
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A.M.......Tread mill run......5.0 to flush legs from yesterdays long run. strength training....chest, shoulders and core. Afternoon.....35 km. bike ride Evening....Pool...40 laps...front crawl.
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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 |
| Tread Mill.....speed work....10 repeats of .50 miles @ 6.40 minute pace with .10 mile rest in between and .25 mile cool down. strength training at the gym....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 | | 0.00 | 0.00 | 8.10 | 0.00 | 8.10 |
| Sunny, 62 F and winds out of the N @ 9 mph. A.M.....8.10 mile tempo run in a time of 58 minutes with an average pace of 7.10 minutes. Felt very strong, except for some tightness in the thighs.....overall, great run for me! |
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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 from Tecumseh to Belle River and back strength training at the gym.....back Pool....50 laps...front crawl, 50 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 | | 1.25 | 0.00 | 5.00 | 0.00 | 6.25 |
| Tread Mill.....speed & hills......5 repeats of 1.0 miles as follows.....25 ml. @ 9, then .25 ml @ 7.5 with 5 % incline then repeat set with no rest.....then .10 ml. rest between mile repeats then .85 mile cool down @ 7.30 minute pace......quiet the workout combining incline and speed. strength training....core, chest and shoulders Pool.....50 laps....front crawl bike....short 15 km. ride on the trail to enjoy such a great day outside! |
| 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 | | 27.50 | 5.00 | 18.10 | 0.00 | 50.60 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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