smally

Week starting Jul 13, 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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
38.0010.507.008.0063.50
Sun, Jul 13, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.200.000.006.20

With G, around 6:52 avg pace.

 

 

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Mon, Jul 14, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.007.000.008.00

wow just wrote a big long entry and it went blank too tired to explain this great run today again.

3 miles 18:15

 then 4 miles repeats all at 6:07 pace with the last one at 6 min pace.  About .25 recover between the miles with light jogging.  Tough workout but I managed.

 

Bought the new garmin today, my wife wants my 305

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Tue, Jul 15, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.003.005.00

Hills on the TM at the gym.  I had golf booked so I squeezed a quick workout in. 

4 800's grade 2 at 7:15 avg.

1 1600 grade 2 at 7:19 avg.

 

Created this workout want to get used to running a long hill repeat while thinking positive about heartbreak hill.  I just love how everyone says Boston is so tough, its not that I don't believe it but the more coments like that the easier I think it will be.  I understand its not a PB course but if its your day then go for it.

 

 

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Wed, Jul 16, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy.  No watch just county roads and my new shoes.

If I had to guess my pace I would say 7:21 avg.

 

Nice to run without that Garmin.

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Thu, Jul 17, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.001.200.005.006.20

Great speed  workout today on the TM at the gym.  It was gross outside.

10.2 (5.52) for .5 miles then 10.7 (5:36) avg for .25 then 9.8 (6:07) for 1 mile. No rest between these.  When finished take .25 easy jog recovery the repeat this 3 times.

 

Now this was a sweat and a half.

 

 

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Fri, Jul 18, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.003.100.000.003.10

20:50, rest up for the long. 

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Sat, Jul 19, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
25.000.000.000.0025.00

Long run started at 6:20, earlier than I am used to.  Took awhile to get going, first 5 miles was 7:46 pace, could not figure out why I was slow, felt ok.  Next 5 miles was 7:26 pace, next 5 was 7:24 pace, last 5 miles was 7:22 pace.  Final 2 miles was 7:11 avg.

Felt stronger as the run went on, I felt like picking it up but I decided to save it and wait for the upcoming hard long runs.  I ran 3 miles later in the afternoon to flush out the legs on the TM.

Feel good, going to try and run an easy 10-15 tomorrow with my buddy G.

 

 

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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
38.0010.507.008.0063.50
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