smally

The Crim

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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
8.508.909.7013.9041.00
Sun, Aug 17, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.000.004.505.00

Free day, no sleep but had time to rip this workout in.

no flats

4 miles 24:14

min break

.5 - 2:50

.5 cool down

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Mon, Aug 18, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.008.000.000.008.00

Hills on the TM at home.

1 min @ 4 incline at 8.5

2 mins recover at 8.7

At mile 5 I ran 5 incline for 2 mins @ 9.

Total run was 8 miles 6:59 avg.

 

Great workout, pictured the Crim this weekend and attacking the hills.

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Tue, Aug 19, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.000.006.006.50

3 - @ 6:07

2 - @ 6:05

1 - @ 5:52

 

took about 1-2 mins of either light jogging or a quick water break between the runs.  Good effort considering I have had 3 tough runs prior to this one.

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Wed, Aug 20, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 on the Greenway trail.

No watch beautiful weather.

no idea, guess 7:15's

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Thu, Aug 21, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.900.003.104.00

.5 warm up 6:52

Then I ran alternating 30 seconds between 5:30 (10.9) and 6:00 (10) until I hit 5k.

I started out a bit slow with the TM to get the speed up but thats what happens with a TM.  Once I hit 2.1 I started to spend more time at 5:30 pace sometimes a bit more than a min.  I think I could have held it but all I wanted to do was break 18 mins for 5k.  T:1he last minute I started flirting with 5:13 for the last 35 seconds.

17:49 - Really was not all that difficult, need to do this outside now but its hard to find a 5k race.  Cool down was @ 6:52.

Anyways its a pb for now.

 

 

 

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Fri, Aug 22, 2008
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest

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Sat, Aug 23, 2008
Race: The Crim (10 Miles) 00:00:00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.009.700.3010.50

A favourite or sure.

Ran smart knowing the Bradley hills start at mile 5.  I attacked the hills and passed a lot of people because I love hills, this gave me confidence to negative split the race which is very hard to do at the Crim.  My personal best 10 miles on a flat training course is around 106:20 and last year I ran 109:57 at the Crim and 116:32 the year before so I am happy to break 106.  I know I could have taken a few more risks out there but I stood the chance of not finishing strong which I love to do.

The final sprint around 350 meters is packed with spectators and I knew my dad and Julian where somewhere so I had a huge kick passing at least 10 runners with a half mile to go.  My garmin said 4:03 for a max but how accurate that is who knows.

The garmin also reg. 10:15 (6:29avg) which is the exact distance it read last year so of course all the turns etc you must run a bit more.

 

Fun race especially the beer at 9:30am.

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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.508.909.7013.9041.00
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