smally

Week starting Jun 29, 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
25.30	9.00	6.20	5.00	45.50

Sun, Jun 29, 2008

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

3 miles before the drive to Muskoka, I was pretty excited. Obviously I could not enter my runs because I had no use for a computer, all FUN!!!

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Mon, Jun 30, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	6.00	0.00	0.00	12.00

First day of running, oh how I missed the rolling hills. Total of 12 miles, ran with some track coach who had run a 305 in her day, fun run.

rained a ton for the first 6 miles, I was filthy but boy it was refreshing, the only rain we saw for the week.

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Tue, Jul 01, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.80	0.00	6.20	0.00	7.00

We have done every year on this vacation. After the kids get dropped off at kids camp we have Steve and Cherry run the loop (6 miles) Paula runs with me for 3 mins the opposite direction she turns around and starts a tempo run at the loop, I then keep running the opposite direction for 3 more mins then turn around and start my tempo run at the loop. It is planned so I can catch everyone and so can Paula.

I was a bit hung over not a lot but enough to wonder how I would run, I felt great from the start total time was 38:31 for 6 miles and 39:43 for 10k, I was pretty impressed because of all the hills.

It was exactly like last years run except faster. Although last year I caught Steve with only a half mile to go.

Fun, fun, fun.

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Wed, Jul 02, 2008

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

Rushed to get htis in as we had a tee time at 11am.

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Thu, Jul 03, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	0.00	11.00

11 miles with Paula. Fun run started really slow and gradually picked it up, avg was 7:26. Not bad considering the first 4 miles were 8:10 avg. Lots of conversation.

Played Tennis after, I suck.

Golf later 9 holes

Water ski after that, kids picked up went swimming then dinner.

After dinner was fishing.

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Fri, Jul 04, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.00	0.00	0.00	0.00	1.00

Golfed a really nice course, no time for running, too bad.

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Sat, Jul 05, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.00	0.00	0.00	5.00	7.00

Speed work on Hills, wow.

Did 8 times 800's then 6 times 400's.

Hot and hilly what a workout. I would guess the avg of the 800's was about 3.03, one was 3.18 because of the size of the hill.

Felt so awesome to finish this workout.

Swam in the lake after and went for a water ski.

It was another awesome day, I am so blessed to have such a wonderful healthy family.

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
25.30	9.00	6.20	5.00	45.50

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