| 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 | | 45.35 | 42.25 | 0.60 | 0.00 | 88.20 |
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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.....adductor muscle injury....advised by my chiropractor to take at least 3 days off....in the meantime I am getting daily therapy there, and I will do outdoor biking when weather permits.
1.50 hours of 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 |
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no running....went for a 35 km bike ride this morning....beautiful day...sunny, calm winds and mild temps. I'm glad that the biking does not aggravate my injury...at least I can bikeride right now. So many runners out on the trail today...could not help but to be envyous!
1.50 hours of strength training at the gym....back muscles.
Tonight is group meditation. |
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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....injury getting slightly better...looks like this week will probably be a write-off for running.
35 km. bike ride and 1.50 hours of strength training at the gym...chest and shoulders. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
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Ran on the tread mill today in the hopes of easing the impact. Ran 6.25 miles at an easy pace...8 minute miles. Pain was moderate throughout run...not gone...but the good news was I was able to run through it, and it just felt so good to run, even though this injury is still there. Not sure what I should do from here.....take a few more days off or run some short easy miles. I'll see how tomorrow is.
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 |
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no running...injury still there.
60 km. bike ride....beautiful day for that. |
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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 due to injury....40 km bike ride. Very nice day...sunny skies, mild wind out of the east at 6 km per hour and temps. at 56 F. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 9.30 | 0.00 | 0.00 | 9.30 |
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51 F with partly cloudy skies, winds out of the south @ 12 mph. Ran 9.30 miles. Injury still bothering me but felt much improved during rest, so I decided to give it a test. Pain was moderate at start of run, for the most part disappeared in the middle part of run, and returned in the last mile, but it felt so good to be outside running! total time was 69 minutes, average pace of 7.40 minutes.
1.50 hours of 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 |
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35 km. bike ride
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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 |
| 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 |
| 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 |
| 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 |
| complete rest day....injury seems to be getting better, as well, my temptation to go out and test it with a run....but I'll hold off at least another day. |
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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 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 |
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strength training at the gym.....arms
30 minutes of rowing on machine
20 flights of stairs with 50 lbs of weights
35 klm bike ride |
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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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strength training at the gym....back muscles
super sets of rowing, pushups and stair climbing with 50 lb. of weight. Total was 30 minutes of rowing, 120 pushups and 24 flights of stairs in 6 sets.
35 km. bike ride.......perfect day outside..sunny, mild and calm winds out of the SW.
.....good workout today....hopefully I will be able to run sooner than later! |
| 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 | | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
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I decided to test this injury, so I went out today and ran 5.75 miles....48 min. with an average pace of 8.34 minutes. Not a fast run but a run never the less! I was aware of the pain throughout the run but it was mild and I felt strong ....probably 75% better and I am cautiously optimistic!!
strength training at the gym....chest and shoulders and 200 pushups.
30 minutes of rowing on machine. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 0.00 | 0.00 | 5.75 |
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Perfect morning for run.....sunny, winds out of the SW @ 12 mph and temps at 55 F.
5.75 miles... 46 minutes at an average pace of 8.0 minutes. Feeling about the same as yesterday....started with pain, but this time I felt much better in the back half.
went for a 35 km. bike ride this afternoon....absolutely pefect conditions to be outdoors doing anything! Its so nice to have this warm weather and sunshine back again. I think half the people of Windsor were on the trail and down town area! |
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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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35 km. bike ride....another perfect day..even warmer!
I'll give my body a rest from running....maybe two days and see how things feel on Sunday...I want to be smart with this injury, which means being patient and that in itself is difficult. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.25 | 0.00 | 0.00 | 7.25 |
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Went for an afternoon run...was busy this morning doing some volunteer work at the nursing home were my mother lives.
68 F with hazy skies and winds out of the south @ 11 mph.
7.25 miles... total time was 52 minutes at an average pace of 7.09 minutes. First half of run @7.27 minute pace. Back half @ 6.54 minute pace...good negative split.... felt 90-95 percent better today....
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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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strength training at the gym....arms.
4 super sets of rowing, pushups, stair climbing with 50 lbs. of weight and squats with 50 lbs. of weight. Each set was 10 minutes of rowing, 20 pushups, 4 flights of stairs and 10 squats. Total of 40 minutes of rowing, 80 pushups, 16 flights of stairs and 40 squats.
Decided to take my bike to the gym every day...weather permitting....with the price of gas right now, I for one need to make some lifestyle changes, but they will benefit me more in the longrun so I don't mind.
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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 | 8.10 | 0.00 | 0.00 | 8.10 |
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partly sunny, winds out of the east @ 7 mph. Temps @ 59 F.
8.10 mile run...total time was 61 minutes at an average pace of 7.32 minutes....still feeling sore throughout run but I would rate it as mild.
35 km. bike ride....head wind on back half. |
| 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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strength training at the gym.....back.
40 minutes of rowing on machine
35 km. bike ride....perfect weather...sunny, mild winds and 68 F |
| 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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Partly cloudy skies, winds out of the SW @ 4 mph and mild temps of 55 F....another perfect running day. ....working through this injury, I decided that I would run 10.1 miles today and consider that my long run for the week. I will be happy to log 30 miles this week. Felt very good today....total time for run was 1 hour, 18 minutes....average pace of 7.43 minutes.
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 | 7.50 | 0.60 | 0.00 | 8.10 |
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Love the spring weather!....46 F, sunny skies and virtually no wind. Ran 8.1 miles today and felt just as good as yesterday. Total time for run was 59 minutes with an average pace of 7.17 minutes. Ran the last kilometer at 6 minute pace....never ran that fast before!...I will try to run a mile at that pace on another run...felt good.
strength training at the gym....arms.
3 super sets of rowing, squats and stair climbing with 50 lbs. of weight....total of 30 minutes of rowing, 12 flights of stairs and 30 squats. |
| 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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Light rain, 59 F with winds out of the south @ 12 mph.
Ran 6.0 miles to end my week at an easy pace of 7.50 minutes.....total time was 47 minutes. My plan is to strength train tomorrow and not run....Sunday will be a total rest day and Monday I want to run a 13 mile to start the week....plan to log 40 plus miles next week.
strength training at the gym......back. Decided to start doing adductor excercises with weights a few times a week to strengthen those 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 |
| strength training at the gym....chest and shoulders. Day off from running. |
| 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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rest day today....spent the afternoon at Mic Mac park for Earth Day......nice day.
Tomorrow I plan to do a 13 miler, but the weather is not going to be like this week....its suppose to be cloudy and cold....48 F. |
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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 |
| rain this morning with cool temps of 44 F and winds out of the north @ 6 mph. I had to run this morning because I have a busy afternoon, so I ran 13.50 miles....first time doing that distance since before my injury which was March 26, so I left my watch at home and made this an endurance run....total time was 1 hour, 50 minutes at an average pace of 8.0 minutes. Ran in the rain until my last 2 miles...that was a real character builder since it was a cold rain. Felt good to finely be able to do a substantual distance again. |
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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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Did not run or strength train today....for some reason, I'm feeling very tired....mentally and physically..not alot of motivation, so I decided to take a rest day and tomorrow will be a new day. I planned on doing a 6 mile run today, but as I finding out more and more lately, schedules have to be subject to change at the last moment sometimes.
Did some yard work at least! |
| 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 | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
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......Sunny skies, 44 F and winds out of the SE @ 9 mph.
Ran 8.10 miles today at a comfortable pace....total time was 1 hour, 3 minutes with an average pace of 7.47 minutes. Nice to get out of that lazy feeling of yesterday...had to push myself a bit to go out, but felt good after about 5 minutes.
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 | | 45.35 | 42.25 | 0.60 | 0.00 | 88.20 |
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