| Location: Windsor,Ontario Member Since: Jan 22, 2008 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: Detroit Marathon....October 2008...3:48:16
Half Marathon...Tecumseh Run From Cancer....July 2009....1:30:13 Detroit Free Pree/Flagstar Marathon...October 2009...3:30:24. Qualified for Boston!!
Short-Term Running Goals: Maintain weekly mileage at 80 or more....
Long-Term Running Goals: train and run a 30 mile ultra-marathon.
Personal: I am a 52 yr. old single father of four children. I am retired after injuring my back in 2000. I had back surgery, stopped running, and gained about 80 pounds. Decided to take my health into my own hands....lost 100 pounds, went to Nepal and trekked for two months in the Himalayas...climbed almost 18,000 ft.....felt so proud of myself....began running again. I qualified for Boston in Oct. 2009. I have shifted my focus now on ultra-marathons with the hope to run my first this year.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 109.32 | 67.50 | 2.00 | 0.00 | 178.82 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day with family |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.16 | 0.00 | 0.00 | 0.00 | 7.16 |
| TM.....7.16 miles at an easy pace of 8.25 minutes |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| TM.......7.50 miles at an easy pace of 8.25 minutes. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.26 | 0.00 | 0.00 | 0.00 | 8.26 |
| TM.....8.26 miles at an easy pace of 8.20 minutes |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| TM....ran 8.25 miles at an easy pace of 8.20 minutes. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| TM....9.0 miles at an easy pace of 8.20 minutes. The rain here in North Bend, Seattle is so much that it makes it difficult to run outside. I really misjudged the expected weather conditions when I packed to come out here. Apparently, this area has not seen this type of weather for many years. Today, there is major flooding everywhere.....in fact, the gym I ran in today closed down shortly after my run because water was coming in. Three more days and I will be returning to Windsor....hopefully to nicer weather, but these three weeks with family has been wonderful! |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| .....rest day. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ...rest day...fly back to Windsor tomorrow. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day....back in Windsor |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| TM....6.25 miles at an easy pace of 8.10 minutes. Strength training at the gym.....chest and shoulders. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 4.00 | 0.00 | 0.00 | 6.25 |
| TM......1.0 mile warm up @ 8.30 minute mile, then 8 repeats of .50 miles @ 7.30 minute mile with 1 minute walk in between, then .25 mile cool down. Strength training at the gym......arms. New shoes.....can step up my training now!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 4.00 | 0.00 | 0.00 | 5.25 |
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TM.....8 repeats of .50 miles; .25 miles @ 8.6, then .25 miles @ 7.0 with 5.0% incline, with 1 minute walk in between repeats and .20 mile cool down after wards @ 7.6. walk for .25 miles. Strength taining at the gym....back. My son bought me a great book for christmas called 'Running & Philosophy'..a marathon for the mind. It really sums up what running means to me. As one person put it...'Every runner who has ever pondered the pleasure of pain, wondered about the duality of mind and body, or felt the artistic beauty of a perfect set of 800m repeats will enjoy this book'. Its not a 'how to' type of read, but rather the relationship between running and life.....philosophically! I love it, and would suggest to anyone who has not read this book to get it.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.45 | 4.00 | 0.00 | 0.00 | 6.45 |
| TM......2 mile warm up @ 8.25 minute pace, then 12 repeats of 400m @ 6.50 minute pace with 1 minute walk in between repeats, then .25 mile cool down walk. core excercises @ the gym.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 3.00 | 0.00 | 0.00 | 3.25 |
| TM....3.0 miles @ 7.40 minute pace and .25 mile cool down. Strength training at the gym.....chest and shoulders. longer run outside tomorrow if weather permits.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
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outside run today...conditions....6 F...felt like -11 F. Winds out of the S @ 17 mph. Ran 8.10 miles....short of my intended 10 mile run, but conditions got too bad at the 4 mile point, so I decided to turn around.....could hardly see because the wind and snow was so heavy. Strength training at the gym......arms.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.75 | 2.50 | 0.00 | 0.00 | 4.25 |
| TM....1 mile warm up @ 8.0 minute pace, then 5 repeats of .50 miles @ 7.50 minute pace, then .25 mile cool down. Just wanted to get a sweat in today.....longer run tomorrow outside....hopefully! Strength training at the gym.....back.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
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Outside run....19 F....feels like 10 F. Sunny, with winds out of the N @ 7 mph. 10.1 miles.....lots of snow on trail....about a foot wide path to run on...had to stop for many snow banks....not a very enjoyable run! total time of 1 hour, 28 minutes....average pace of 8.43 minutes.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Outside run....conditions @ 14 F....feeling like -4 F. Partly cloudy with winds out of the SW @ 19 mph. 10.1 miles at an easy pace of 8.37 minutes.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 2.00 | 0.00 | 10.25 |
| TM....10 miles @ a pace of 8.12 minutes with 4 half mile surges @ 6.58 minute pace.....quarter mile cool down walk afterwards.. Strength training at the gym.....chest and shoulders.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| TM....easy run of 6.25 miles at a pace of 8.10 minutes. Strength training at the gym.....arms.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym.....back. plan on a long run tomorrow
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 15.00 | 0.00 | 0.00 | 15.50 |
| TM....15 miles @ a marathon pace of 8.0 minutes, then a half mile cool down. Felt fantastic throughout this run. Very happy that I got this in, as its been a couple months since my last long run. I feel like I am getting my endurance level back to were it was. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.35 | 10.00 | 0.00 | 0.00 | 10.35 |
| TM....10.0 miles at marathon pace of 8.0 minutes, with .35 mile cool down. Again today, my legs feel great, just a little spasm in my mid-back, but today I resumed my chiropractic adjustments, and I'm sure that will greatly help, as it has in the past. Good day! Strength training at the gym......chest and shoulders.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.35 | 10.00 | 0.00 | 0.00 | 10.35 |
| TM......10 miles at my marathon pace of 8.0 minutes with .35 mile cool down. I felt great today....no aches or pains. The chiropractic adjustment I had yesterday worked miracles! Nice strong run. Strength training at the gym.....arms.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.35 | 9.00 | 0.00 | 0.00 | 9.35 |
| TM.....9.0 miles @ marathon pace of 8.0 minutes and .35 mile cool down. Felt a bit stiff today....will ease up tomorrow. Strength training at the gym.......back.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 6.00 | 0.00 | 0.00 | 6.50 |
| TM.....6.0 miles at a pace slightly faster than marathon pace...7.40 minutes, then .50 mile cool down.....felt very good. Strength training at the gym.......chest and shoulders.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Strength training at the gym.....arms. My running plan for 2009, based on lessons learned from 2008, and from advice from very helpful fellow bloggers....consistency is key....build of solid base of 50-60 miles per week, and when I feel comfortable with that, I will add 1 day of speed work per week. Every 4 weeks, I will add a recovery week of approximetely 30 miles. This will take some self-disipline, but I am determined to get a BQ this year. I am at 52 miles this week, so I'm going to take today and tomorrow off and do a long run on Sunday. Any suggestions out there?.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Cloudy, 10 F ...feels like -8 and winds out of the SW @ 16 mph. My objective today was to end the week with a recovery run @ about 1 minute slower than marathon pace. Did 10 miles at a pace that was as slow as I could tolorate, and to my surprise, I ran at my marathon pace of 8.0 minutes....very strange, although I did feel very good today after not running yesterday. 8 minute pace on the tread mill feels so much faster than on the road....must be the boredom of running indoors! Good week.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 109.32 | 67.50 | 2.00 | 0.00 | 178.82 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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