smally

Week starting Sep 07, 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
14.25	23.00	5.00	8.25	50.50

Sun, Sep 07, 2008

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

4 easy 29 mins on the tm.

The next 3 weeks are monster weeks, diet, sleep, stress control need to be stepped up a notch.

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Mon, Sep 08, 2008

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

Easy/marathon pace run.

110:03 - 10 miles 7:00 min pace

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Tue, Sep 09, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.25	0.00	0.00	5.25	5.50

3 miles @ 5:58 - 17:55 mins

water break - 2 mins max.

1 mile @ 6:00 avg - 6:00 mins

water break - 2 mins.

1 mile @ 6:00 avg then an extra 400 meters 1.25 total, I put the TM @ 5:00 min pace and held it, felt great but a bit scary to be honest going that fast on a tm.

Total 5.25 of speed, .25 easy.

Comments(1)

Wed, Sep 10, 2008

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

5 miles on a TM at an incline of 3 for 3 miles then 4 for the last 2 miles. No breaks from the incline, up hill the entire way.

Speed was 7:25 avg for the first 3 miles then when I put it to 4 incline I picked up the speed to 7:15, harder but a good sweat.

Never done a hills withoug going down before, kind of fun.

Hockey 10:30 game. 2-2, 1 goal, 1 assist, felt slow, no hands.

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Thu, Sep 11, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	2.00	0.00	3.00	5.00

Speed workout:

Alternate 30 second intervals between 6:30 avg and 5:36 avg.

I would sneek a minute instead of 30 seconds for the 5:36 avg here and there. I started to realize that I could run 5 miles in 30 mins doing it this way but I fell short even with the last 3 mins at 5:36.

30:29 seconds for 5 miles.

Comments(1)

Fri, Sep 12, 2008

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

Rest

Golf 81, 2 out of bound 4 doubles, one in the water, 2 birdies.

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Sat, Sep 13, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	11.00	0.00	0.00	21.00

5:45am

10 miles - 7:21 avg (113)

10 miles - 6:50 avg (108)

1 mile - 6:27 avg

21 miles total, felt great, great negative split.

I am pretty sure I should run the marathon 7:15-20 avg for the first half and then take off for the second half. Great neg. split again.

Comments(1)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.25	23.00	5.00	8.25	50.50

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