| 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 | | 132.10 | 126.55 | 13.00 | 1.00 | 272.65 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Conditions were nice today for an outside run, except that the mild temps made for lots of slush! Sunny skies, 37 F and winds out of the W @ 12 mph. Ran 18 miles as an endurance run. Felt good up untill the last 2 miles....really had to work hard to complete this run, but I'm glad I got it in. I have not run this distance since before the fall marathon last year.
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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 |
| complete rest day. |
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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 a pace of 8.0 minutes, with .35 mile cool down Strength training at the gym.......back.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 10.00 | 0.00 | 0.00 | 10.50 |
| TM.....10 miles at a pace of 8.0 minutes, with .50 mile cool down. Felt very lazy to start this run, but felt much better after mile 4. 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 | | 0.50 | 10.75 | 0.00 | 0.00 | 11.25 |
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TM.....10.75 miles at a slightly faster pace than marathon...7.48 minutes per mile, then .50 mile cool down. Felt very strong today, so I decided to increase the mileage a bit and also the speed. Hoping on an outdoor run tomorrow......not a big fan of the tread mill.
Strength training at the gym.....arms.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Outside run....conditions.....Sunny, 19 F and winds out of the SW @ 4 mph. Ran 10.25 miles at an easy pace of 8.12 minutes. Felt so good to run outside, especially because the sun was out.....finally! Strength training at the gym......back.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| TM.....recovery run at an easy pace of 8.27 minutes. Legs felt like rubber today, but I'm happy to have got 64 miles in this week. Long outside run planned for tomorrow....hopefully, the wind will calm down considerably. Strength training at the gym......chest and shoulders.
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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 |
| Decided to postpone my long run till tomorrow Went for a 30 km. bike ride. Trails were very wet and busy with Sunday afternoon walkers.....probably best I wait till Monday for the long run. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 21.50 | 0.00 | 0.00 | 21.50 |
| Outside run....conditions...35 F with partly cloudy skies and winds out of the SE @ 6 mph. Ran 21.50 miles at my marathon qualifying pace.....8.11 minutes. total time of run was 2 hours, 56 minutes. felt very good through this run....a real confidence builder for me!
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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....46 F mostly sunny, and winds out of the SW @ 12 mph. Planned on doing a 6 mile recovery run, but I felt good and the weather is so nice today, so I continued on for 10,1 mile run.....at a easy pace of 8.42 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 | | 1.35 | 6.00 | 3.00 | 0.00 | 10.35 |
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TM.....Rain all day today and I did not feel like dealing with the boredom of a 10 mile steady pace run on the tread mill, so I ran 6 repeats of 1 mile each @ 7.30 minute pace, then 6 repeats of .50 miles @ 6.50 minute pace with about 1 minute rest in between repeats and .25 mile cool down.....total distance of 10 .35 miles. Strength training at the gym......back.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 6.00 | 0.00 | 14.10 |
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Outside run.....conditions.....39 F cloudy, and gusty winds out of the W @ 22 mph. ran 14.10 miles.....first half was with a head wind so I used that 7 miles as a strength and endurance run. Back half I had a tail wind so I did 3 repeats of 2 mile tempos concentrating on form and leg turnover. Average pace for entire run was 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 | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
| Outside run with very pleasant conditions......35 F, cloudy and winds out of the NW @ 6 mph. 10.1 miles at a marathon pace of 7.55 minutes. Felt strong and relaxed. total time of 1 hour and 20 minutes.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 4.00 | 0.00 | 0.00 | 4.25 |
| TM.....a short 4.25 mile run to end the week.....average pace of 7.50 minutes. Strength training at the gym.......arms.
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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 |
| Every day I go to the nursing home were my mother stays......she is in the latter stages of Alzhiemers disease.....to feed her as she can no longer eat on her own. There is outbreaks of varies illnesses all the time and I never get sick, but yesterday there was a stomach flu going around with vomiting and diarhia and wouldn't you know it.....I caught it, but the timing is right I guess as its a scheduled day off from running. Hope I can get a longer run in tomorrow. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.50 | 0.00 | 0.00 | 0.00 | 21.50 |
| Outside run....condition were sunny skies, 26 F and winds out of the N @ 7 mph. Woke up this morning feeling very good after the stomach flu of yesterday, so I decided to get my long run in, if possible because the rest of the week doesn't look to be that nice. Decided to do what I can....no pressure! Felt pretty good, considering, and all I ate yesterday was 2 banannas, pineapple, and lentil soup for dinner......which is the only thing I kept down! No records broken on this run, but glad to have got it in. Same route as last week. Total time of 3 hours.....average pace of 8.22 minutes. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| outside run......30 F, mostly sunny and winds out of the S @ 17 mph. Ran 11.50 miles at an easy pace of 8.26 minutes. Legs felt a bit sluggish, but overall, not too bad considering my long run yesterday. Strength training at the gym.......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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I thought I shook off this flu bug, but it came back to haunt me a bit....not like Sunday, but I'm feeling a bit sick, and very weak.....guess it would be a good idea to listen to my body and rest up today, although I always feel off not running or working out at the gym.....for some reason, I feel that taking a day off will jeaperdize my level of fitness, and I know thats not true. Anyways, I will plan to do an outside run tomorrow if weather permits.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 1.00 | 3.00 | 1.00 | 6.25 |
| Tread Mill speed work.....1 mile warm up @ 7.30 minute pace 6 repeats of 800 meters @ 6.40 minute pace with 1 minute walk between repeats. 4 repeats of 400 meters @ 5.42 minute pace with 1 minute walk between repeats .25 mile cool down..Total of 6.25 miles. Strength training at the gym.....back Happy with this speed workout as the 400 meter repeats are the fastest pace I have down thus far. A real confidence booster and something to build upon.
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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 | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| Outside run....conditions....23 F, mostly sunny and winds gusting out of the W @ 19 mph. 16.50 mile run, which was quite challenging, as the first 8 miles were into a head wind, and very cold! Good endurance run overall. Total time of 2 hours, 16 minutes.....average pace of 8.14 minutes.
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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 | 9.00 | 1.00 | 0.00 | 11.50 |
| Tread Mill tempo workout.....4 repeat tempos of 2 miles @ 6.58 minute pace 1 mile @ 6.40 minute pace 1 mile @ 7.20 minute pace .25 mile cool down in between repeats, then .25 mile cool down afterwards. Srength training at the gym......chest and shoulders. Good workout, and pleased to get in 67 miles this week considering I had a stomach flu at the beginning pf the 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Strength training at the gym.....arms and core. Long 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 | | 25.20 | 0.00 | 0.00 | 0.00 | 25.20 |
| Outside conditions........17 F, sunny, and winds out of the NW @ 11 mph. Ran 25.20 miles in a time of 3 hours, 37 minutes......average pace of 8.37 minutes. First 3 miles and last 3 miles were snow covered and slippery in areas.....made for a tough section to run. Overall, legs felt fine, except the last 3 miles were I felt fatigued overall. Used three packets of Roctane Gu which seems to really help out. Good endurance run overall.
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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 | 12.00 | 0.00 | 0.00 | 13.00 |
| Outside conditions......26 F, sunny, and winds out of the S @ 14 mph. Goal today was to do a recovery run. Ran 1.0 mile in the AM to sisters house for a visit. 9.0 minute pace. Afternoon....ran 12.0 miles at a very comfortable pace which turned out to be 8.0 minute pace....which surprised me because I felt very fresh and strong ....even after yesterdays 25 miler. Total time was 1hour, 36 minutes.
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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 | 12.00 | 0.00 | 0.00 | 12.00 |
| Outside conditions......28 F, mostly sunny, and winds out of the S @ 12 mph. Ran 12 miles at a comfortable pace which was faster than yesterdays, which is really motivating to me. I really feel an increase in speed because of the increase in weekly mileage. Total time of 1 hour, 32 minutes........average pace of 7.40 minutes. Strength training at the gym......back and core.
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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 | 10.10 | 0.00 | 0.00 | 10.10 |
| Outside conditions......41 F, partly cloudy, and calm winds. Ran 10.1 miles in a time of 1 hour, 21 minutes......average pace of 8 minutes. Legs felt heavy today. Will ease off on the mileage 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Gave myself the day off from running.....legs felt very sluggish, so I will end my week with an outside run tomorrow. 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 | 10.10 | 0.00 | 0.00 | 10.10 |
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Outside conditions......Sunny, 15 F.....feels like 0 F, and winds out of the NE @ 19 mph. Ran 10.10 miles...it was painfully cold today, especially on the back 5 miles into the wind. Had to stop at a store at 8 miles to warm up....and my water bottles in my hydration belt were frozen! Felt good anyway to run in the fresh cold air. Happy with this weeks running ...... 70 miles total, and 272.00 miles for the month.
Strength training at the gym.....arms and core.
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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 | | 132.10 | 126.55 | 13.00 | 1.00 | 272.65 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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