| Location: Trafalgar,Canada Member Since: Dec 16, 2007 Gender: Male Goal Type: Recover From Injury Running Accomplishments: Started running in 05
Qualified for Boston May 18th at Cleveland. 312:05
Here are my PB's
Marathon 309:48 (Detroit 08)
Boston marathon 314
Half 121:52 July 09 - Running from Cancer Tecumseh
10 mile run 102:06 / 59:09 TM -09
10k - 35:29 (TM) 36:46 won the race outright, Sept 08
5k - 16:59 August 09 Short-Term Running Goals: Under 3 hours for a marathon. This spring however I want to break 310 and qualify for Boston, I only need 315. DID IT!! 312:05 - 309:48
Run a solid Boston Marathon and shoot for sub 3 fall 09, eventually want to run under 2:50
I want to break 36 mins in a 10 k race.
I want to break 17 mins in a 5 k if not lower.
Basically I want to see how far I can actually go in running, who knows. Long-Term Running Goals: I want to run as long as I can, it is life fuel. I am a Chiropractor and it is a good example for my pts and also my family who runs also.
Most importantly I want to be the best I can be to my family.
And yes run sub 3 fall 09. run 103 at the CRIM, break 36 for a 10k race, break 17 for a 5k. Oh ya, run a half one of these days and break 124. Did it 121 this summer Personal: Married with 3 children. 5 year old son named Julian, 2 year old Sadie and Elliot who is 7 months. Life is busy but fun and I believe we are living it to the fullest, running helps me do this.
Live in Windsor Ontario, love to vacation in our condo in Naples Florida.
My wife and I are both Chiropractors |
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| Miles: | This week: | 0.00 |
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Year: | 0.00 | | Pearl Izumi Lifetime Miles: | 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 33.50 | 3.10 | 4.00 | 53.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 3.10 | 0.00 | 3.10 |
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Today was an off day but I jumped on the TM before a family outing and ran 20:24 for 5K, felt strong and running that pace on a TM means I'm probably close to the 18 min days for an outside 5k. I feel that I am finally getting back some fittness, looking forward to this week which has some good runs: 10 progressive, 8 * 800's, 20 long, and a couple of easy 8's.
Happy running
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 4.00 | 5.50 |
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8 times 800's.
307,304,309,306,304,302,258,258
Was told to try and keep them around 310 for the first 4 and then down to 3 for the last 4, I like training this way, stronger at the end. The last one was into the wind for .4 of a mile, felt good to get a good result at the end with a challenge.
I made sure that all intervals between were under a minute of light jogging for recovery, this is key according my online coach.
Starting to get it back. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
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Little tired from 3 key runs in a row.
3 easy @7:40 and 3 at 7:14
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Hard to run today, with Sadie and Elliot. Ran 4 on the TM and did pushups and situps. Hockey game at 830pm so a bit of x-training.
10 Progressive Thursday and 20 miles on Saturday morning.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.50 | 0.00 | 0.00 | 10.50 |
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10 miles progressive: 3 @ 7:26, 4 @ 7:17 and the last 3 @ 6:49
cool and windy, good effort. Love having a good run and and then seeing patients from 2-6, I have so much energy.
4 easy Friday and 20 miles Saturday morning. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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no watch, 20 miles tomorrow. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.00 | 0.00 | 0.00 | 20.00 |
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Long run with G, little nervous because its been awhile. Goal was to run it nice and steady and finish with no injuries or stitches and feel like I could keep going at 20 miles if I had to. we need 7:28 max. to run 315:59 and qualify for Boston. Hoping to run a marathon on the 16th of Feb to qualify.
Totals: 20 miles - 2:27:18 - 7:22 avg.
I lapped every 3 miles and wanted 22:30 for each set. Here are the splits:
22:14 - 21:56 - 22:09 - 22:03 - 21:55 - 22:14
Last 2 miles were 7:28 and 7:16
The great news is I knew I could pick it up the last 2 miles but G was having a bit of trouble so we worked well keeping him on pace. He has a lot of strength in these situations and had a great last mile. I am going on too much about this run but its nice to know that if we could of run almost 8 min miles and qualified for Boston if we finished the last 10 km and I actually felt like running sub 7's at the 20 mark.
Nothing like the day of a long run, had so much fun hanging out with the kids.
Happy running.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 33.50 | 3.10 | 4.00 | 53.10 |
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