smally

Week starting Dec 14, 2008

15% off for Fast Running Blog members at St. George Running Center!

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

Ukraine Can Win With Crowdfunded Drones!

Click to Donate

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
6.90	19.20	0.00	13.10	39.20

Sun, Dec 14, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.40	0.00	0.00	4.10	4.50

Program listed 4 one mile repeats but of course once again I did not stop after mile 1.

3.1 - 18:03

2 min break recover.

1 - 5:45

Great run, could have broke 18 mins, slow start up on the TM to get going.

Need to break 36 mins this spring/summer in a 10k, thats my goal.

Add Comment

Mon, Dec 15, 2008

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

6 miles hills 6:58 avg.

Add Comment

Tue, Dec 16, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.50	0.00	0.00	5.00	5.50

Promised myself I would train with the 3 hour marathon program but I am stubborn and am on week 3 of the 2:50 marathon program.

Today was 5 one mile repeats at 5:45

Did this on the tm because its too fast and long for me around this area regarding turns etc. Plus its tooooo cold today.

Made all the repeats but did not jog between them, took about a 1 to 3 min break between walking. This was 10.4 on the tm, seemed really easy for the first half mile, I felt like not stopping after the first mile repeat but decided to stop wish I would have run 3 in a row first. Turn over was great until about the last .25, form really did not change until the last 2 repeats with .25 to go.

Pretty happy, hope to run this pace by the end of the summer for 10k, to break 36 10k.

Comments(1)

Wed, Dec 17, 2008

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

6 easy tm watching hockey

Add Comment

Thu, Dec 18, 2008

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

1 mile 10.6 on the tm

.5 @ 10.6

1 mile @ 10.6

Great speed felt great, form was solid.

about 1-2 mins tops recovery light jog

Add Comment

Fri, Dec 19, 2008

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

crazy snow day. 6:40 pace for .75 then 6:00 pace for .25

Felt pretty good so I started running more 6:00 pace and played a game to break 40 for 10k but not really pushing it like I tend to do.

39:36 - 6.2

Felt good, excited for Naples running.

Add Comment

Sat, Dec 20, 2008

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

7 hills before our flight to Naples. 8.7 alternating 2 mins with 2 percent grade and even grade until the last mile I ran at 9 and 2 percent grade for the whole mile, felt so easy, breathing was great.

Add Comment

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.90	19.20	0.00	13.10	39.20

Debt Reduction Calculator

Featured Announcements

Most Recent Entries:

New Kids on the Blog
(need a welcome):

Lone Faithfuls
(need a comment):