| 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 | | 4.90 | 10.00 | 13.50 | 7.20 | 35.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 1.80 | 6.20 | 0.00 | 8.00 |
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So tired and a bit stressed, kids have chicken pox and it was a late night!
with the kids sick and no help it was a great idea to skip the 10 mile race.
tm during nap time ran 9.6 with some 10 for a total of 38:24 for 10k. Considering I ran a 35:31 and last week 37 the day after 22 miles this was so hard, I wanted to quit at 4 and 5 miles but I again told myself that I would feel that with a few miles to go so get used to it especially if I am close to sub 3, you never know what that special day will bring and how you will achieve it. personally I hope its with a min at least in the bank!
rested with pooring sweat for 5 mins then decided to get back on the tm for 1.8 at 6:47 avg to complete 8 miles, felt good.
walking later felt a bit of a right side thing so i will regardless how good i feel rest tomorrow with NO running.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Officially tapering!! Rest day.
Review of the last 18 weeks:
I have averaged 51.5 miles/week for the 18 weeks.
Eleven long runs 17 miles to 22 miles, four runs over 20 miles.
PR's :
- 35:31 - 10k
- 59:09 - 10 miles
- 17:05 - 5k
Ran most if not all weeks at least 1 - 10k under 40 mins. Which has helped with leg turnover tremendously.
No real injury except week one but 2 days off was all I needed.
Only 1 race, 5k - 18:04, won my age group, terrible weather, cold, rain and wind, fun.
20 and 21 mile runs 6:55 pace and 6:58 pace. The last long run was a great negative split to run under 7 min mile pace.
Going to taper properly and work on the mental game.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 4.10 | 5.10 |
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snowing today, windy so I decided to do my speed workout. 8 times 800's but I will wait until the track for that, I would rather run a fast 5k instead.
5k- 17:27 ( stumbled with the increase button, took 19 seconds to get up to 10.8) Felt great, day off really had my legs moving, I ran the first 2 miles at 10.8 but then took it down a couple times to 10.5 because I was worried about form. I love this workout, 10k's are even more fun! Maybe fun is not the right description.
Took a breather for 2 mins then got on the TM and ran 1 mile @ 6:45 then picked it up for another mile @ 5:44.
No tweaks, feel pretty good.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.30 | 6.20 | 0.00 | 0.00 | 6.50 |
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Fun run, lots of visualizing about Boston.
42:08 - 10k, nice control.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.30 | 2.00 | 1.10 | 3.10 | 6.50 |
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Schedule had 20 mins alternating between 30 seconds at 5:15 pace and 6:30 pace.
Decided to stick at 10.8 and instead of going down in speed I flirted with 11.2 a bit. I decided at 1.5 miles to try and break 17 miles. At the same time I told myself not to be stupid and avoid a tweak or injury, hard to do when your feeling on top of the world.
5k - 17:03 ( just missed it )
walked for probably a minute then picked it up to marathon pace plus about 6:45 but it seemed so easy so I ran 6:18's until 5 miles and to my surprise I was under 30 minutes, I ran the 1.2 just under 6 min pace finishing in 36:37, fun run.
10k - 36:37
.3 - cool down. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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After I put the kids I ran 3 miles easy watching hockey, wanted to work off the cake I ate...
G and I decided to hang out with the family this afternoon instead of running 10 miles, I think our significant others appreciated it. Plus I think the total rest at this point is worth more.
Nice family day.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.30 | 0.00 | 6.20 | 0.00 | 6.50 |
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10k - TM at the gym before work with G.
39:17 | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.90 | 10.00 | 13.50 | 7.20 | 35.60 |
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