| 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 | | 123.22 | 115.38 | 0.00 | 0.00 | 238.60 |
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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 | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
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Very nice day for a run....set out to do a 12 mile run, but the weather was so nice, I kept going...felt very mild muscle pain from injury, but last 2 miles were severe, but I had to finish. 20.50 miles....I think my time was about 2 hours, 50 minutes, but I didn't keep a close watch on time, my goal was just to go out and run some easy miles today after 4 day rest.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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4 miles on the tread mill today...to flush my legs after the long run yesterday....very easy pace of 8.25 minutes.
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 | 11.25 | 0.00 | 0.00 | 11.25 |
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11.25 miles today outside with temps. at 28F with winds out of the NE @ 19 mph. total run time was 1 hour, 27 minutes with an average time of 7.73 minute pace. numerous 1 minute surges throughout run when I could find dry patches.....very slippery...had to run on grass or busy roads to find dry areas. first 5.60 miles @ 44 minutes....back stretch @ 43 minutes..was happy with that considering I was running into the head wind.......good run overall.
1.50 miles of strength training at the gym.....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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I treated my body to a rest day from running......I did 2 hours of strength training at the gym...core and back muscles. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 16.50 | 0.00 | 0.00 | 16.50 |
| Great day for an outside run....33 F with winds out of the SW @ 11 mph. 16.50 miles....total time for run was 2 hours 08 min. with an average pace of 7.75 minutes. I am thrilled with this run as it is a 12 minute faster pace than my last 16.50 mile run, an I felt very relaxed throughout this run. Good run! |
| 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 | | 6.12 | 6.13 | 0.00 | 0.00 | 12.25 |
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12.25 mile run....24 F with winds out of the north @ 17 mph. Set out today to do a slow run. After 6.12 miles I noted my time @ 49 minutes...8 minute pace. ..felt very strong after running through some muscle pain.....back half ...ran in 45 minutes @ 7.34 minute pace. Total run time was 1 hour 34 minutes @ average pace of 7.67 minutes. I will take Saturday and possibly Sunday off and do a long run on Monday....depending on the weather forcast.....Good run...felt energetic and strong.
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 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day from running.....2 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Today is a complete rest day...I plan to do a long run tomorrow....weather permitting! |
| 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 | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| 22.0 miles outside with great weather conditions....25 F with calm winds out of the north and partly sunny skies. After thinking about the major problems I had on my last 20.50 mile run last week, I felt that it was hydration and muscle cramping in the last 5 or so miles, so I took care of the hydration problem by using a hydration belt, and I decided that I was not going to worry so much about time, but rather completing the long run....after all, this run is about building endurance, not speed, so I decided to take 1 minute walk breaks every 2-3 miles....I think this worked good for me. Details of the run:....22 miles in 3 hours 7 minutes. First half in 1 hr. 34 minutes....back half in 1 hr. 33 minutes. Average pace for run was 8.50 minutes, which includes about 8-10 minutes in walking all together.....so I'm quite pleased with this run. |
| 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
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Tread mill run to flush legs from yesterdays long run....5.25 miles with average pace of 7.80 minutes.
1.50 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 | | 0.00 | 13.60 | 0.00 | 0.00 | 13.60 |
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Ideal conditions for running today....33 F, partly cloudy with winds out of the NW @6 mph. Ran 13.60 miles today...total time was 1 hour 44 minutes with an average pace of 7.65 minutes. First half of run was done in 54 minutes....back half in 50 minutes. I feel good that I'm continuously running negative splits..I took a few walk breaks in this run also, just to water up...about 30 seconds at a time.
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 | 11.10 | 0.00 | 0.00 | 11.10 |
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Nice day....32 F with partly cloudy skies with winds out of the NW @ 6 mph.
11.10 miles with a total time of 1 hour and 24 minutes...average pace of 7.57 minutes. First half in 44 minutes...7.93 minute pace. Back half in 40 minutes...average pace of 7.21 minutes.
1 hour of strength training at the gym.....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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day from running.....1.50 hours of strength training at the gym....back and core 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 | | 0.00 | 19.00 | 0.00 | 0.00 | 19.00 |
| Beautiful day....35 F, sunny skies with winds out of the west @ 4 mph. Ended this week with a 19 mile run. Total run time was 2 hours 33 minutes with an average pace of 8.05 minutes. Felt very relaxed for the entire run. |
| 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 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 | | 0.00 | 13.70 | 0.00 | 0.00 | 13.70 |
| Looks like the last nice day to run for a few. Suppose to rain for the next couple days. Anyway, today was a comfortable 24 F with partly cloudy skies and winds out of the east @ 8 mph. 13.70 miles today with a tempo run on the back half. First half in 53 minutes and back half in 49 minutes @ 7.15 minute pace. On the back half I really tried to concentrate on shorter strides and faster leg turnover, and I got into a momentum that really felt smooth. I really feel an improvement in my overall endurance and speed since I've picked up my weekly mileage. Total time for run was 1 hour 42 minutes at an average pace of 7.45 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 | | 0.00 | 11.00 | 0.00 | 0.00 | 11.00 |
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Rain today, so I ran on the tread mill....11.0 miles ...total time..1 hour, 21 minutes at an average pace of 7.36 minutes.
2 hours of strength training at the gym....arms. |
| 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 |
| Day off from running....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 | | 14.10 | 0.00 | 0.00 | 0.00 | 14.10 |
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Nice day...30 F, mostly sunny skies with winds out of the NW @ 12 mph. Ran 14.10 miles at an easy pace @ 7.94 minutes. Total time for run was 1 hour, 52 minutes.
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 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day from running...2 hours of strength training at the gym.....arms. |
| 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.....long run tomorrow..weather permitting. |
| 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 | | 26.00 | 0.00 | 0.00 | 0.00 | 26.00 |
| Very nice morning with temps. at a cool 19 F, partly cloudy skies and calm winds out of the SE @ 2 mph. Ran 26 miles.....wanted to see if I could actually run that far, as I never ran farther than 22 miles. I wanted that physiological edge! Ran this distance in 3 hours 38 minutes....first half I really put the brakes on to conserve my energy...1 hour, 55 minutes. Back half I did in 1 hour 43 minutes. Average pace for run was 8.38 minutes. I didn't want to worry about pace at all..just to do the distance. But never the less, I'm happy with this run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
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Easy run today on the tread mill to flush legs from yesterdays long run.....4.25 miles. Felt a bit sore, but overall not bad.
1.50 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I took today completely off....no running, no strength training. I feel tired...not really that sore, just tired. Must be from the long 26 miler on Sunday....don't usually feel like this mid-week, but I will listen to my body! |
| 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 | | 0.40 | 13.10 | 0.00 | 0.00 | 13.50 |
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Beautiful day to run outside. Sunny skies, 35 F with winds out of the N @ 8 mph.
13.50 miles today. .....13.1 miles with a total time of 1 hour 38 minutes...average pace of 7.48 minutes..... .40 miles cooldown. Total time running was 1 hour 43 minutes.
1.50 hours of strength training at the gym this afternoon...chest and shoulders. Group meditation tonight....I always look forward to that. |
| 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 |
| Day off from running....2 hours of strength training at the gym.....arms |
| 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 | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
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Tread mill run today....too much snow from last night . 5.25 miles....seemed difficult. I am dealing with a low grade flu, so I decided to do a short run to try and sweat this out of me....I must be a little run down from the 26 miler on Sunday.
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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| no running today.....35 km bike ride. nice day....sunny skies, winds out of the east @ 6 mph and 33 F temps. |
| 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 | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
| 32 F, partly cloudy with strong winds out of the east @ 12 mph. 11.10 miles at a slow pace. Run was difficult....still have a cold and strong head winds on the back half. 1 hour and 35 minutes at an average pace of 8.56 minutes. Should have rested again today, but had a strong urge to run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
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Tread mill run....4.25 miles....could not go farther. This adductor pain is intensifying....actually, I've dealt with this for almost 2 months, hoping it would go away, and for the most part, it would after about 2 miles into my runs, but now, it gets worse as I go on. It looks like I will have to take about a week off of running....maybe longer....hopefully, I will still be able to run the May marathon. Very frustrating, but its part of the sport, I guess.
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 | | 123.22 | 115.38 | 0.00 | 0.00 | 238.60 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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