| 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 | | 57.40 | 8.00 | 21.75 | 3.75 | 90.90 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
| | 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.....chest and back |
| 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 |
| Tread mill.........Ran 6.25 miles at a pace of 8.30 minutes per mile. 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........shoulders and legs. |
| 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.....chest, back, arms and abs. |
| 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| TM.....ran 3.50 miles at an easy pace of 8.30 minutes per mile. 15 minutes on stair climber Strength training at the gym........shoulders, and legs.
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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......chest, back and abs 10 minutes on the stair climber
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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 | | 1.75 | 0.00 | 1.50 | 0.00 | 3.25 |
| TM.....ran a total of 3.25 miles consisting of 15 repeats of 0.10 miles alternating between 6.40 minutes per mile pace and 9.0 minutes per mile pace with 12% incline. Strength training at the gym........arms and legs
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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 | | 1.25 | 0.00 | 2.00 | 0.00 | 3.25 |
| TM....ran a total of 3.25 miles with various intervals of between 6.40 and 6.30 minute miles. Strength training at the gym........shoulders and abs 10 minutes on stair climber.
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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 | | 1.25 | 0.00 | 2.00 | 0.00 | 3.25 |
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TM......ran 3.25 miles with 0.10 mile intervals @ 6.30 minute per mile pace with short jogs in between. Strength training ........chest and back. 11 minutes on the stair climber
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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 | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| TM....ran 3.25 miles at a pace of 7.30 minutes per mile. Strength training ......arms, legs and abs.
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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.......chest, shoulders and abs. ...no running today....longer run tomorrow
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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 |
| Outside run.....Sunny, 26 F and winds out of the SW @ 8 mph. Ran 10.10 miles at an easy pace of 8.31 minutes per mile. Lots of ice on the trail, which made it somewhat tricky to run on. Right heel still painful, but seems to be getting better....glad to have got this outside run in...lots of sunshine!!
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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 .......arms and abs. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 0.00 | 2.00 | 0.00 | 3.25 |
| TM......3.25 miles with various intervals @ 6.40 minutes per mile pace. Strength training....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 | | 1.00 | 0.00 | 0.00 | 2.25 | 3.25 |
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TM.....3.25 miles with 0.10 mile intervals @ 6.0 minute per mile pace with 30 sec. rest in between repeats. Strength training....chest and back. Afternoon........35 km. mountain bike ride.
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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 | | 2.25 | 0.00 | 0.00 | 1.00 | 3.25 |
| TM......3.25 miles with intervals of 0.10 miles @ 6.40 minute per mile pace. Strength training .......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 | | 1.25 | 1.00 | 1.00 | 0.00 | 3.25 |
| TM......No real agenda for this run.....ran 3.25 miles with mile 1 @ 8.0 minute per mile pace, mile 2 @ 7.0, and mile 3 @ 6.30, and 0.25 mile cool down. Strange but my heel actually feels like its getting better with these short runs, and if I run 10 or more mile, I am in much pain for a day after, so I will use this opportunity to get some key runs with speed in. Strength training....shoulders and abs.
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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 | | 0.25 | 3.00 | 0.00 | 0.00 | 3.25 |
| TM......3.0 miles in 22 minutes......average pace of 7.20 minutes per mile. 0.25 mile cool down. Strength training....chest and back.
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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 | | 1.75 | 0.00 | 1.50 | 0.00 | 3.25 |
| TM........3.25 miles with 0.25 mile repeats @ 6.50 minutes per mile pace with 0.25 mile cool downs @ 8.0 minute per mile pace. Strength training ........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 | | 1.25 | 0.00 | 2.00 | 0.00 | 3.25 |
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TM.....3.25 miles......1 @ 8.0 minute per mile pace, mile 2 & 3 @ 6.13 minute per mile pace.....0.25 mile cool down.
Strength training.........shoulders. Still have to keep the mileage down.....heel pain is still substantial with anything more than the 3 miles.
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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 | | 0.25 | 1.00 | 2.00 | 0.00 | 3.25 |
| TM....3.25 miles......mile 1 @ 7.0 minutes per mile, mile 2 & 3 @ 6.13 minutes per mile.....0.25 mile cool down. Strength training......chest and back.
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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 | | 1.30 | 1.00 | 4.00 | 0.00 | 6.30 |
| TM.....mile 1 @ 7.30 minutes per mile, then 16 repeats of 0.25 miles @ 6.30 minutes per mile with 0.10 mile walk in between repeats, then 0.25 mile cool down walk afterwards.....6.30 miles total. Heel felt ok....minimal pain. Strength training.......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 | | 1.50 | 2.00 | 2.25 | 0.50 | 6.25 |
| TM....2 miles @ 7.30 minute pace, 9 repeats of 0.25 miles @ 6.30 minute pace, 2 repeats of 0.25 miles @ 5.58 minute pace.....0.10 mile walk in between repeats and 0.25 mile walk after for cooldown. Total of 6.25 miles.
Strength training....arms.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| TM....ran 6.25 miles at an easy pace of 8.0 minutes per mile with 5 strides of 100M in the last mile. Strength training....chest and back.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.75 | 0.00 | 1.50 | 0.00 | 3.25 |
| TM....3.25 miles with 0.25 mile repeats @ 6.40 minutes per mile pace. Strength training.......shoulders.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Outside run......Partly sunnt, 15 F and winds out of the E @ 12 mph. Ran 10.10 miles with an easy pace of 8.13 minutes per mile....total time of 1 hr, 23 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training....arms and legs. Day off from running.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 57.40 | 8.00 | 21.75 | 3.75 | 90.90 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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