| 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 | | 107.05 | 42.50 | 46.25 | 0.00 | 195.80 |
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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 | 3.00 | 3.00 | 0.00 | 6.00 |
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Snow storm outside, so I ran on the tread mill at the gym again today.
6.0 miles....@ 43.50 minutes;
mile 1....7.5 minute mile
mile 2....6.58 minute mile
mile 3....7.50 minute mile
mile 4 & 5....6.58 minute miles
mile 6....7.50 minute mile
1.50 hours of strength training at the gym |
| 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 | 8.00 | 0.00 | 8.00 |
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8.0 miles on the tread mill today.....61 minutes...approx. 7.40 minute miles.
45 minutes of core muscle excercises. Tomorrow will be a rest day from running...maybe I will do some cross training...outdoor mountain biking if the weather is OK.
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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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No running today....it took alot for me not to run...I felt so good today, but more and more, I'm realizing the possitive benefits of those rest days!
Went to the gym though...2 hours of strength training, including some leg workouts....13 flights of stairs with 50 lbs. of weights, and 7 sets of squats....good workout. |
| 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles today...east winds @ 10 miles per hour....roads were, for the most part, dry....suppose to rain later today and tomorrow. Ran with my Ipod today..I don't usually listen to music while running...I like to listen to outside sounds...but today I felt like listening to some music...it was ok at first, but later in the run I found it aggrevating! Total time for run was 2 hours, 10 minutes...8.6 minute pace. |
| 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 | 13.50 | 0.00 | 0.00 | 13.50 |
| 13.50 miles today....felt really good....surprised myself after a fairly long run yesterday, but it was such a perfect running day....calm winds out of the southwest, mild temperatures of 47 F. and tomorrow will be colder with freezing rain, so I took this opportunity! total time for the run was 1 hour 45 min. @ 7.77 minute pace...I'm getting slightly faster and thats so motivating!! |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 2.00 | 4.00 | 0.00 | 6.00 |
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6 miles today on the Tread mill....rain and freezing rain today. I felt sore today after two long runs in a row, so I thought I would run a easy 4 miles to break a sweat, but after the first 2 miles @ 8.0 minute pace, I felt good so I decided to do 10 repeats of 400 meters @ 6.50 minute pace.....good run overall.
2 hours of strength training at the gym...arms, legs and abdominal. |
| 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 | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
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10 miles today on the tread mill....got about 4 inches of snow last night. I wanted to run outdoors today, but it was too slushy. ...did first 2 miles at an easy 8.0 minute pace...had a sharp pain on my upper left foot, but pain subsided after 4 miles. finished 10 miles in 75 minutes...7.5 minute pace overall...very happy about that time. Ran next to Todd ( Smally ), I was so motivated running next to him, mostly because I have a lot of respect for his running accomplishments, and I welcome his advice!!
1.5 hours of strength traing.....back and core |
| 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 | | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
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Today I planned on doing some cross training and not running but because of the fact that I feel so energetic lately and also...I found out Tuesday that a freind of mine had a heart attack on Sunday night, so I went to the wake last night...and yesterday I found out that a friend of mine's mother died from a lengthy battle with cancer, so I will be going to the wake tonight...the stress of all this made me want to run, which helps me when I'm feeling stressed!
So I ran 8.0 miles as follows.....2 mile warmup @ 8.0 minute pace , then 10 repeats of 800 meters @ 6.54 minute pace, with 45 sec. light jog in between @ 8.0 minute pace...total time for run was 58 minutes.
2.5 hours of strength training at the gym......abdominal, chest and shoulders. |
| 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 | 2.00 | 3.00 | 0.00 | 5.00 |
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5 miles on tread mill today...1 mile warmup @ 7.5 minute pace
3 mile tempo run @ 6.53 minute pace
1 mile warmdown @ 7.5 minute pace
total time for run.....36 minutes.
2 hour strength training at the gym.....arms and legs.
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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 |
| Day off from running.....went to the gym.. 1.5 hours of strength training...core and legs, including 15 flights of stairs with 50 lbs. of weight. |
| 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 | | 8.00 | 0.00 | 2.00 | 0.00 | 10.00 |
| 10 miles today on the tread mill...I wanted to run outside today but is was extremely cold..-18 C. so I decided not to. Planned on a 10 mile easy run, but felt good so I added a short 2 mile tempo @ 6.30 minute pace......8 miles @ 7.75 minute pace....total time for run was 75 minutes. Average..7.50 minute pace. I'm trying to run negetive splits on these runs....first 5 miles was run in 38 minutes, 40 sec......last 5 in 36 minutes, 20 sec. |
| 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 | 3.00 | 6.00 | 0.00 | 10.00 |
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10 miles on the tread mill as follows....
mile 1....8.0 minute pace
mile 2, 3 @ 4....7.18 minute pace
mile 5 @ 6.....7.50 minute pace
mile 7, 8 @ 9....7.13 minute pace
mile 10....7.50 minute pace
total time of run....74 minutes.....average 7.40 minute pace
.....2 hours of strength training at the gym....core, 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 | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
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6 miles on the tread mill.....lots of snow last night and I decided that since I was going to do speed work today, the road might have been too slippery so I chose the tread mill.
2 miles warmup @ 8.0 minute pace
3 times 800 meters @ 3.25 minute
3 times 800 meters @ 3.20 minute
45 sec. slow jog in between repeats @ 8.0 minute pace.
2 hours of strength training at the gym......chest and shoulders. |
| 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 | 4.25 | 4.25 | 0.00 | 8.50 |
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8.50 miles today.. outside......14 F with 12 mile winds out of the southwest. Today my plan was a progressive run....I did the first 4.25 miles at an 8 minute pace, then I picked up the final 4.25 with a 7.53 minute pace for a negative split... total time for the run was 66 minutes with an average pace of 7.76 minutes......felt very good on this run.
1.50 hours of strength training at the gym.....core, arms 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6 miles on the tread mill today. I'm having quite alot of lower abdominal muscle pain....I'm guessing its from the increased weekly mileage, so I decided to do an easy, lower impact run today on the TM even though it was a great day for an outdoor run...I want to feel good for tomorrow....an 18 mile outside run.
total time for today's run was 47 minutes...average pace of 7.83 minutes.
2 hours of strength training at the gym....back muscles. |
| 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 | | 18.30 | 0.00 | 0.00 | 0.00 | 18.30 |
| 18.3 miles today. Very nice day, with sunny skies, calm winds out of the south and semi-mild temps....22 F. I did my first 6 miles quite slow...my abdominal muscle pain was very evident, but I was able to run through it, and the rest of the run felt quite good...very satisfied with a total time of 2 hours 34 minutes...an average pace of 8.42 minutes. |
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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 |
| Today is a rest day for me...which I find to be difficult, but I want to be well rested for this week. Anyway, its an all day rain outside, so a nice day to stay indoors and relax! I will use this day to work on my photo album of 400 pictures that I'm putting together....with captions...from my 2 month journey to Nepal and the himalyian mountains. |
| 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 | | 5.00 | 0.00 | 4.00 | 0.00 | 9.00 |
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6 miles outside today as a speed run. winds were out of the southwest @ 10 mph and light snow. Times are as follows:
mile 1...warmup @ 7.24 minutes
mile 2...6.42 minute
mile 3...6.24 minute
mile 4...6.25 minute
mile 5...6.12 minute
mile 6...warmdown @ 7.23 minutes
total time for run....40.30 minutes not including 45 sec rest in between intervals.
felt very good for this run!
3.0 miles this evening..went to visit Mom in the nursing home and ran instead of driving...strong 30 mile per hour westerly winds...so the run there was hard.....1.50 miles in 13 minutes. the return home was faster....1.50 miles in 10 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 | | 6.75 | 6.75 | 0.00 | 0.00 | 13.50 |
| 13.50 miles today....partly sunny skies with a strong westerly wind of 25 miles per hour. Had a slow first half, partly due to the strong head wind and very cold temps...6.75 miles in 55 minutes....8.15 minute pace. Second half....6.75 miles in 49 minutes...7.25 minute pace. Total time for run was 1 hour, 44 minutes....7.70 minute pace. |
| 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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2 hours of strength training at the gym.....chest and shoulders, and 45 minutes of cross training. I have quite abit of pain in the adductor muscles, and after doing a little research on the internet, I realized that I better take 1 or 2 days off of running or else I will be sidelined for awhile. Its that old story....you have to listen to your body!
one half hour of biking outside today....very cold! |
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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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Another day of not running, but my muscles feel like they are less sore....although I was so tempted to run, I thought I would give it another day and see how it feels tomorrow. I don't know what I would do if I could never run again, my day just doesn't feel complete without a run.
Anyway, I did 2 hours of strength training....arms and legs and 1 hour of crosstraining....also one half hour of outdoor biking....great day for that as there was 0 wind...felt good! |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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I decided to try to run today....ran 6.0 miles in 46 minutes....average pace of 7.67 minutes. I felt soreness and this mild pain did not subside at all through the run, so I'm hoping I didn't worsen things as I plan on doing a 16 miler this weekend....I will see how things feel on Saturday.
1.50 hours of strength training.....back muscles. |
| 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 | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| Wonderful day for a long run.....sunny skies, calm winds out of the north and 22 F temps. 16.50 miles in 2 hours 20 minutes....average pace of 8.48 minutes. Lower abdominal muscles pains were moderate throughout the run and did not go away....I will take tomorrow off and rest....see how things are Monday....I believe that the chiropractic adjustments and magnetic lazer therapy will greatly help....and of course....not running as many miles untill things are better! |
| 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 |
| I took today off from running.....2 hours of strength training at the gym....chest and shoulders. |
| 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 | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
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good run outside....25 F with 10 mph winds out of the southwest. 13.50 miles in 1 hour 44 minutes....average pace of 7.70 minutes.
1.50 hours of strength training at the gym....arms ans 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 | | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
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7 miles on the tread mill.....16 times 400 meters @ 6.95 minute pace with 45 second light jog in between....1 mile warmup @ 8 minute pace and half mile warmdown @ 8 minute pace....ran through some hip flexor pain for first 2 miles. I probably will have to do some cross training tomorrow if I don't feel better...very frustrating!
1.50 hours of strength training at the gym.....back muscles.
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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 |
| 2 hours of strength training at the gym....chest and shoulders......also, 45 minutes of cross training instead of running....hopefully, this injury will go away quickly...I hate not running, but if I'm going to have any chance of running a spring marathon, I need to take this injury seriously so I can get in some key runs! |
| 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 |
| 1,50 hours of strength training at the gym.....core, arms and legs...also, 45 minutes of cross training.....injury is feeling better, but I'm not going to do what I did last week and rush back into running....I will be patient! |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1.50 hours of strength training at the gym and 45 minutes of cross training. |
| 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 | | 107.05 | 42.50 | 46.25 | 0.00 | 195.80 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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