smally

Week starting Jul 06, 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
5.75	32.10	0.00	13.25	51.10

Sun, Jul 06, 2008

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

5 miles on the TM when I got home to shake off the drive. 34:30

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Mon, Jul 07, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.50	0.00	0.00	5.00	6.50

10 times 800's

This was tough to do on the TM for me but I managed. All were done at 10.2 (5:52avg I believe) I kept it to about 1 min of easy jog between the speed but I had to take a water break a couple times after about 6 of them.

It was so gross outside, feels like 40 degrees with the humidity so I had to run the TM, even the TM is hard to run when its hot. Happy with the run.

Boy do I feel refreshed from the vacation.

So far this 3 hour program is going ok, I am not sure I can run sub 3 but I am sure I will be able to come close if I keep this up.

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Tue, Jul 08, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	4.00	0.00	4.00	8.00

8 miles of hills on the TM, nothing crazy but still tough. Another humid day no way was I running the Tec. hill outside.

I ran .25 alternating. For recovery I would run marathon pace of 6.52 then for the hill part I would run .25 between grades of 2 and 4. Great sweat.

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Wed, Jul 09, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	13.10	0.00	0.00	13.10

morning run around 8am. 7.07 avg. going to have to consider hydrating now that its hot, i lost a lot of water on todays run. can't get used to a belt so i will have to stash on my longer runs now.

felt great for the most part.

running sure helps me be the best chiropractor i can be, we had such a good afternoon we saw 8 new pts and over a 100 all day. its nice to have a job that you practice what you preach.

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Thu, Jul 10, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.25	0.00	0.00	4.25	5.50

3 times 1200's @5:53 pace with .25 recovery easy easy.

Then 2 miles 11:50

Great workout.

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Fri, Jul 11, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	10.00	0.00	0.00	10.00

10 miles great negativte split. Faster than marathon pace.

107:11 Total

32:53 for the last 5 miles, great run.

Played member member, shot 75 Fri. and 80 Sat fun tourny.

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Sat, Jul 12, 2008

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

Ran with Elliot about 5k, probably 9 min. miles, hot humid and tired.

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.75	32.10	0.00	13.25	51.10

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