| 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 | | 43.65 | 202.90 | 33.70 | 0.00 | 280.25 |
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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 |
| 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 | 3.50 | 2.50 | 0.00 | 7.25 |
| tread mill......7.25 miles......1 mile warm up @ 7.30 minute pace. 5 repeats of 1 mile each.......half mile @ 7.30 minute pace with 4% incline, then half mile @ 6.40 minute pace......about 1 minute walk break between mile repeats. 1.25 mile cooldown @ 8.0 minute pace. Strength training at the gym.....chest and back. 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 | | 23.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| Outside conditions....26 F, sunny, and winds out of the W @ 8 mph. Ran 23 miles at an easy pace of 8.23 minutes. Total time for run was 3 hours, 13 minutes. Ran a very comfortable, controlled slow pace. I can really feel my long distance endurance improving....now I need to improve on speed.
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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 conditions.....30 F, sunny, and winds out of the S @ 12 mph. Ran 10.1 miles as a recovery run with my focus on running a slow recovery pace. Total time of 1 hr, 26 minutes with an average pace of 8.31 minutes. Ran this a little faster than I intended, but felt very good throughout.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 10.10 | 0.00 | 10.10 |
| Outside conditions.....41 F, cloudy, and winds out of the S @ 14 mph. My goal today was to run 10 miles as a tempo @ about 30 seconds per mile faster than marathon pace and hold it for the entire run. My MP is 8.12 minutes and I ran an average pace of 7.37 minutes....35 seconds per mile faster than MP. Total time of 1 hour, 17 minutes. Felt very strong during the first 8 miles, but legs got tired the last 2 miles and I real started loosing form. Hope to improve on this.
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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 | 14.25 | 0.00 | 0.00 | 14.25 |
| Outside conditions....57 F, mostly sunny, and gusty winds out of the SW @ 19 mph. A beautiful day here....wanted to do a longer run and just enjoy the warm temp....no worry about pace. First 7 miles were into a gusty head wind of 19 mph but enjoyed the tail wind on the back half! Very pleased with my time.....1 hour, 49 minutes....average pace of 7.39 minutes. Recorded this as MP ..as it felt like that pace....but it was faster than MP.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 8.10 | 0.00 | 8.10 |
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Outside conditions......39 F, light rain and winds out of the E @ 8 mph. Wanted to run 8.10 miles at a recovery pace to end the week, but I felt so good I just ran how I could.....total time of 57 minutes.....average pace of 7.02 minutes. Felt so Good!!, and ended this week with a personal best of 72 miles. Strength training at the gym.....shoulders, core.
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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 | 21.50 | 0.00 | 0.00 | 21.50 |
| Outside conditions....42 F, Sunny and winds out of the W @ 4 mph. Ran 21.50 miles at a slighly faster pace than MP. Last 5 miles were difficult, as I could not seem to stay hydrated. Total time of 2 hours, 54 minutes......average pace of 8.05 minutes.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 3.00 | 0.00 | 10.50 |
| Rain all day today so I planned a recovery run on the tread mill. Ran the first 7 miles at an easy pace of 8.34 minutes, then felt a surge of energy, so I did a 3 mile tempo @ 6.50 minute pace....felt really good, but was not part of my plan. 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| One of those rare days that I cannot run because I had to tend to family matters all day. Just the way it goes! The rest will only benefit me, I know. |
| 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....Mostly sunny, 23 F and winds out of the NW @ 7 mph. Ran 12 miles at a faster than marathon pace of 7.45 minutes....total time of 1 hour, 33 minutes. Felt very lazy to start this run, but after 4 miles I felt pretty 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 | 12.00 | 0.00 | 0.00 | 12.00 |
| Outside conditions......Sunny, 30 F, and winds out of the SE @ 7 mph. Ran 12 miles in a time of 1 hour, 30 minutes....average pace of 7.30 minutes. Felt comfortable and strong. Will try a double run tomorrow, to see how my body responds.
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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 | 16.20 | 0.00 | 0.00 | 16.20 |
| Morning......outside conditions.....Sunny, 39 F, and winds out of the S @ 4 mph. Ran 8.10 miles at a faster than marathon pace of 7.25 minutes. Total time of 1 hour. Afternoon....strength training at the gym....shoulders. outside conditions......44 F, sunny, and winds out of the S @ 6 mph. Ran a second run today of 8.10 miles....meant to be a recovery run, but ran a pace of 7.46 minutes....total time of 1 hour, 3 minutes. I wasn't sure how I would feel doing a double run, as I never did this before and my first run was at 11 am this morning and this second run was at 2.30 pm this afternoon.....only a couple hour gap between, but I felt very strong. Nice week 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Beautiful day here...sunny skies, 50 F and calm winds. 40 km. bike ride around county. Felt good to be out on my bike after a long winter! |
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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 |
| Outside conditions.......Mostly sunny, 51 F, and winds out of the E @ 9 mph. Another perfect day today! Ran 16.50 miles as my long run this week at a comfortable pace of 7.53 minutes....total time of 2 hours, 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 | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
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Outside conditions......Sunny, 50 F, and winds out of the S @ 8 mph. Ran 10.10 miles in a time of 1 hour, 17 mintes.....average pace of 7.37 minutes. Beautiful day....felt so good to run in shorts and t-shirt. Afternoon........1 hour bike ride down Riverside Drive.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.20 | 0.00 | 10.00 | 0.00 | 11.20 |
| Tread Mill.....ran 10 repeats of 1 mile progressive.....each mile started @ 7.10 minute pace...8.3 on the TM, then increased every tenth of a mile by .10 on the TM to 6.25 minute pace....9.10 on the TM....average pace per mile was 7 minutes. Walked for .10 mile between repeats and .30 mile cool down afterwards. Total time for 11.20 miles, including walk breaks was 1 hour, 24 minutes....average pace of 7.30 minutes. Strength training at the gym.....arm 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 | 14.25 | 0.00 | 0.00 | 14.25 |
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Outside conditions.....Sunny, 37 F, and winds out of the N @ 9 mph. Ran 14.25 miles at a comfortable pace of 8.08 minutes per mile. Total time of 1 hour, 56 minutes. Felt good, considering a tm speed workout yesterday. Afternoon..... 1 hour mountain biking down Riverside Drive...approx. 12 miles....very relaxing!
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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.....Sunny, 32 F, and winds out of the NE @ 12 mph. Ran 10.1 miles in a time of 1 hour, 20 minutes....average pace of 7.55 minutes. Legs felt tired today....may do a double run tomorrow to shorten the distance for each run.
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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 |
| Decided to cancel a run today...feeling drained, so I will rest today and tomorrow. Managed a 2 hour strength training workout at the gym....chest, back and core/. |
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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 |
| Mountain biking down Riverside Drive.......35 km. |
| 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 | 22.00 | 0.00 | 0.00 | 22.00 |
| Outside conditions.....Sunny, 33 F and winds out of the E @ 14 mph. Ran a long run of 22 miles in a time of 2 hours, 57 minutes......average pace of 8 minutes. Felt very strong and ran the entire run without stopping or hydrating at all. The extra day off sure does help!
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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 | 6.00 | 0.00 | 0.00 | 6.25 |
| Did a recovery tread mill run of 6.25 miles at a comfortable pace of 7.50 minutes, then did 2 hours of strength training at the gym.....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 |
| Strength training at the gym......arms. I injured my back at the gym today while stretching.....nothing serious, but decided it would be best to take two days off of running just in case. I leave on Sunday for Seattle for the month of April and plan to do some good training with all the hills there, so I need to be injury free and well rested.
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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 and back. Back feels good today, but I didn't want to run just in case....will do an outside run tomorrow if I feel ok. |
| 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 | 16.50 | 0.00 | 0.00 | 16.50 |
| Outside conditions......sunny, 51 F, and winds out of the SW @ 8 mph. I woke up feeling really good today....no back pains at all, so I decided to run....and go as far as I could without any back pains. I felt so strong today.....maybe from the 2 day rest and great weather.....but ran this 16.50 distance in 1 hour, 59 minutes....a pb for me....average pace of 7.13 minutes.....wasn't sure whether to record this as a marathon pace or threshold pace....a huge confidence builder for me!
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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 |
| rest day.....leave for Seattle tomorrow until April 26....will blog daily. |
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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 |
| flight to Seattle....no running today. |
| 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 | 18.00 | 0.00 | 0.00 | 18.00 |
| In Seattle....ran 18 miles today on the Snoquamie Valley trail, which goes for ever!. Such nice running with no cars to deal with....a gradual incline in elevation....I would guess about 2 or 3% for the first 6 miles....a new experience for me to run with hills like this, but a great advantage! Ran 18 miles in 2 hours, 25 minutes....average pace about 8 minutes. Great run....quiet, and peaceful....lots of contemplative time! |
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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 |
| Tread mill......ran 10 miles at a progressive pace....starting at 8.0 minute pace and increasing every mile for a total time of 1 hour, 15 minutes....average pace of 7.30 minutes....seems so much faster on the tread mill, as 7.30 minute pace on the road is so much easier. It was pouring rain here in North Bend so I decided on running indoors....hopefully, I can do more trail running tomorrow....for sure later in the week, as it is suppose to be nice here.....fingers crossed!....I love the trails here and the solitude it offers... |
| 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 | | 43.65 | 202.90 | 33.70 | 0.00 | 280.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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