smally

Week starting Jan 20, 2008

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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	Month:	0.00	Year:	0.00
Pearl Izumi Lifetime Miles:						3.00

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.15	34.60	4.00	3.00	56.75

Sun, Jan 20, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	0.00	0.00	0.00	3.00

just wanted to get the legs moving after yesterdays long run.

Julian's Bday today!! 6 years already

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Mon, Jan 21, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.50	0.00	4.00	0.00	8.50

Cold out and time was an issue so it was easier to go to the gym. Ran 4 at 730 and then picked it up to 658, 658, 640 and 633, cool down for .5

Was so excited to have my veggie subway but when I got to work I was swamped with pts. We saw 9 new pts and at least 70 patients in the afternoon from 2-6, needless to say I did not get to half of the sub until after 4. Thankfully Sarah ( my wife) was working with me this afternoon.

Still have 2 key runs this week, 22 miles and 10 times 800's.

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Tue, Jan 22, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.20	6.00	0.00	0.00	6.20

Snow day, TM at the gym.

2 @ 7:24

2@ 7:19

1@ 7:13

1@ 7.08

right side a little sore, scared that it might be residule from the right femure stress fx. Need to hang on, 2 more long runs and 4 weeks until my next marathon.

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Wed, Jan 23, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.20	0.00	0.00	0.00	6.20

TM, 7:23 avg. for 6.2

10 times 800's tomorrow in the cold!!

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Thu, Jan 24, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.25	1.00	0.00	3.00	5.25

Should have ran outside to do the 10 * 800's but I decided to go to the gym because of the road conditions (slippery) Ended up running only 6 * 800's at 6 min pace (2:58) but the key was the recovery was only 45 seconds jog. Normally I would not have too much of a problem doing 800's but when done this fast for me on the TM, it seems to be much harder. Ran 1 mile marathon pace to finish. Going to try and do some more running tonight.

Does anyone else have a harder time doing speed work on the TM, for example I can break 20 mins no problem for a 5k but the TM its very tough?

Last long run (22) before the marathon.

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Fri, Jan 25, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	6.00	0.00	0.00	6.00

Quick easy TM run today, put on the movie 300, felt like I was floating!!

22 mile tomorrow, going to be cold plus it looks like my partner is not going to run more than 13, not sure whats up, he seems less motivated this week.

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Sat, Jan 26, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	21.60	0.00	0.00	21.60

Ran 9 miles first then had to take a break to wait for G my running partner. I think the hour break was a good training run as I thought it was tough to get going for the 12.6 miles I ran with G.

237:12 (7:16 average pace)

Things are looking good so far to run 315 for Boston.

Weather was snowy, -6 and the wind was not bad, maybe 15km at best. The traffic was bad.

Todd

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.15	34.60	4.00	3.00	56.75

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