| 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 | | 347.85 | 56.45 | 0.00 | 2.00 | 406.30 |
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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 | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
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Outside run......Cloudy, 34 F and winds out of the N @ 8 mph. Ran 10.10 miles in 1 hr, 22 minutes....average pace of 8.07 minutes per mile. Lots of ice patches on the trail...had to be extremely careful not to slide....difficult to run on! 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 | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Outside run.......Mostly sunny, 26 F and winds out of the N @ 6 mph. Ran 10.10 miles at a comfortable pace of 8.13 minutes per mile....1 hr, 23 minutes. Strength training at the gym....chest.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Outside run.......Sunny, 29 F and winds out of the NW @ 6 mph. 10.10 miles at an easy pace of 8.19 minutes per mile.....time of 1 hr, 24 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 | 10.10 | 0.00 | 0.00 | 10.10 |
| Outside run.......Left in the dark, watched the sun rise on the back half! 26 F and winds out of the N @ 8 mph. Ran 10.10 miles at a pace of 7.55 minutes per mile....I will record this as marathon pace miles. Time of 1 hr, 20 minutes. Strength training at the gym......shoulders 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 | | 5.25 | 0.00 | 0.00 | 2.00 | 7.25 |
| TM....2.0 mile warm up @ 8.30 minute per mile pace 2 repeats of 1 mile each @ 6.0 minute per mile pace 2.65 mile cool down @ 8.30 minute per mile pace.....0.20 mile walk between sets. Total of 7.25 miles. Strength training at the gym........chest.
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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 | | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
| AM......outside run.......Sunny, 37 F and winds out of the S @ 2 mph. Beautiful morning for a long run! 18.50 miles at a slow, comfortable pace of 9.11 minutes per mile.....total time of 2 hrs, 50 minutes. Afternoon........40 km. bike ride around county.
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| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off from running....cross training today...... AM......strength training at the gym.......arms. Afternoon.......40 km. bike ride around county. Another beautiful day...sunny, 48 F and winds out of the W @ 6 mph.
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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 |
| AM......outside run.....Sunny, 34 F and winds out of the W @ 7 mph. 14.25 miles in a time of 1 hr, 49 minutes....average pace...7.39 minutes per mile. Afternoon....40 km. bike ride around county.
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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 | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| Outside run......34 F and winds out of the S @ 4 mph. Left in the dark......nice sunrise on the return. 14.25 miles in 2 hrs........average pace at an easy 8.25 minutes per mile. Strength training at the gym......shoulders 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Outside run......light rain, 39 F and winds out of the E @ 2 mph. 15.0 miles in 2 hrs, 08 minutes.....average pace of an easy 8.32 minutes per mile. Strength training at the gym......chest.
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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 |
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Outside run.......37 F and winds out of the E @ 6 mph. Watched the sun rise on the last 4 miles. 16.50 miles at a comfortable pace of 8.11 minutes per mile.....2 hrs, 15 minutes. Afternoon.......40 km. bike ride in county. beautiful day!
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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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Outside run......45 F and winds out of the E @ 2 mph. Rained during the night so the air was cool and fresh....nice morning for a run! 15.0 miles at a comfortable pace of 8.20 minutes per mile.....2 hrs, 05 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 | | 17.10 | 0.00 | 0.00 | 0.00 | 17.10 |
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Outside run......Rain, 46 F and gusty winds out of the E @ 21 mph. Ran 17.10 miles at a recovery pace of 9.14 minutes per mile.....total time of 2 hrs, 38 minutes. Very windy on the back half...made for a difficult and challenging medium long run. This was a good week for me....I feel like I now have fully recovered from the heel injury...this week I ran 92.10 miles, bikes 72 miles and did 3 days of strength training at the gym.
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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......spent 13 hours today painting rooms in the house....more tired than if I ran a marathon!...good day for painting though....rainy and windy outside. |
| 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 | | 17.10 | 0.00 | 0.00 | 0.00 | 17.10 |
| Outside run.....41 F with winds out of the N @ 9 mph. 17.10 miles at a comfortable slow pace of 9.0 minutes per mile.....2 hrs, 34 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Outside run...... 39 F and winds out of the N @ 4 mph. 15.0 miles at a comfortable pace of 8.24 minutes per mile....2 hrs, 06 minutes. Great morning for a run.....calm winds and crisp cool air!! Afternoon........beautiful conditions......59 F, sunny, and winds out of the NE @ 7 mph. 21 miles of. mountain biking to Belle river area.
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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 |
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Outside run.......36 F and calm winds. 16.50 miles at a pace of 8.22 minutes per mile....2 hrs, 18 minutes. Afternoon...21 miles of mountain biking around county.
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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 |
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Outside run......41 F, winds out of the W @ 7 mph. 16.50 miles at a comfortable pace of 8.11 minutes per mile.....2 hrs, 15 minutes. Afternoon...... 21 mile bike ride to Belle River and back. Very windy on the return.....made for a good leg workout!
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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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Outside run......45 F and winds out of the SW @ 7 mph. 15.0 miles at a very easy pace of 8.44 minutes per mile....2 hrs, 11 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Outside run..... 37 F and winds out of the NE @ 12 mph. 15.0 miles at a slow recovery pace of 9.0 minutes per mile.....2 hrs, 15 minutes. Totals for week.......95.10 miles of running and 63 miles of mountain biking.
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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.. |
| 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 | | 18.25 | 0.00 | 0.00 | 0.00 | 18.25 |
| Outside run......39 F and winds gusting out of the NE @ 19 mph. 18.25 miles at a slow easy pace of 9.02 minutes per mile.....2 hrs, 45 minutes. Cold gusty head winds on the return 9 miles. |
| 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 | | 17.10 | 0.00 | 0.00 | 0.00 | 17.10 |
| Outside run......41 F and winds out of the N @ 11 mph. 17.10 miles at a comfortable pace of 8.11 minutes per mile.....2 hrs, 20 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Outside run......34 F and winds out of the NE @ 2 mph. 15.0 miles at a pace of 8.12 minutes per mile.....2 hrs, 03 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 | | 17.10 | 0.00 | 0.00 | 0.00 | 17.10 |
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Outside run..... Rain, 45 F and winds out of the N @ 9 mph.
17.10 miles at a very comfortable pace of 8.22 minutes per mile.....2 hrs, 23 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Outside run......24F and winds out of the N @ 14 mph. 15.0 miles at a slow pace of 9.0 minutes per mile.....2 hrs, 15 minutes. Very cold!....a drastic differance from the last few days....my hands were almost frozen by time I got home.....took a lot of mental toughness to do this run today.
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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 | | 18.25 | 0.00 | 0.00 | 0.00 | 18.25 |
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Outside run.......Sunny, 24 F and winds out of the E @ 2 mph. 18.25 miles at a pace of 8.23 minutes per mile.....2 hrs, 33 minutes.
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| 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 | | 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 | | 20.25 | 0.00 | 0.00 | 0.00 | 20.25 |
| Outside run.....39 F and winds out of the N @ 12 mph. 20.25 miles at an easy pace of 8.53 minutes per mile......3 hrs.
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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 | 17.10 | 0.00 | 0.00 | 17.10 |
| Outside run......32 F low level fog, winds out of the N @ 4 mph. 17.10 miles at a MP of 8.0 minutes per mile.....2 hrs, 17 minutes. Good steady, strong 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 | 15.00 | 0.00 | 0.00 | 15.00 |
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Outside run.......39 F and winds out of the S @ 4 mph. 15.0 miles at a MP of 8.0 minutes per mile.....2 hrs. Afternoon......21 mile bike ride to Belle River and back. Beautiful day but windy!!
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| 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 | | 347.85 | 56.45 | 0.00 | 2.00 | 406.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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