| 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 | | 82.45 | 126.10 | 0.00 | 0.00 | 208.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.10 | 11.00 | 0.00 | 0.00 | 12.10 |
| Tread Mill....mile 1....warm up @ 8.0 minute pace mile 2-9....progressive mile starting @ 7.50 minute pace and increasing speed every tenth of a mile to 6.40 minute pace.....30 second walk break in between mile repeats mile 10 and 11.......cool down jog @7.30 minute pace total distance including walk breaks was 12.10 miles. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 10.00 | 0.00 | 0.00 | 10.25 |
| Tread Mill.....ran 10 miles at an average pave of 7.48 minutes with .25 mile cool down walk afterwards. Found a full scale gym in North Bend so I paid for a one month membership...glad for that, as I really wanted to keep up with my strength training while I'm in Seattle.. Strength training......chest, back and core. |
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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 |
| Tread Mill.......ran 6.0 miles in a time of 45 minutes.....average pace 7.30 minutes. Thought I would take it easy on the mileage today, as I plan on doing a longer trail run tomorrow...the weather is suppose to be real nice here in Washington this weekend and I will take advantage of that....has rained all day for the last three days...I'm not used to that! Strength training.....shoulders and core. |
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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 |
| A beautiful day in Washington.....sunny skies, calm breeze, and mild temps of 55 F....what a welcome relieve after this weeks rain. I decided to do a longer trail run....again on the Snoquamie Valley trail...to the Snoquamie falls, then back to North Bend and I kept going as the trail led to higher elevations....great workout going up hill for a few miles. Felt so good today on that trail in this great weather! Total time for run was 2 hours, 2 minutes....average pace of 8.08 minutes. Going to hike up Mount Si tomorrow... 4 mile hike up. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Perfect day here in Washington......65 F, sunny and calm winds. Hiked up Mount Si....4 miles up and 4 down....counted as running miles...great workout on the legs....I feel more sore than if I ran 20 miles! Great Day!! |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM.....another picture perfect day here in North Bend....Sunny, calm winds and temps in the mid 60's.....ran 16 miles at an easy pace of 8.26 minutes.....total time of 2 hours, 15 minutes. Afternoon.....hiked up Little Si ....2 miles up....1 hour.....then 2 miles down....50 minutes. Really works the legs...climbing and decending....beautiful trail. Sure wish we had such things in Windsor....will have to move to the west coast! Again I will count these four miles as running miles. |
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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 |
| A.M......Tread Mill......ran a recovery run of 6.25 miles at an easy pace of 8.10 minutes....legs were sore....not used to the ascending and descending on the mountain hikes! Strength training at the gym......arms and abs. Afternoon.....4 mile hike up Little Si....2 miles up and 2 miles down....same hike as yesterday....hope my legs feel ok tomorrow....cannot resist a hike today....another warm and sunny day here. |
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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 |
| Took today off from running.....legs are sore...ran 9 days in a row, and hiked 3 days this week. Strength training at the gym......chest, back and abs. |
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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 pace of 7.54 minutes with .35 mile cool down afterwards. Plan on doing a trail run tomorrow....weather forecast is good and I prefer to run outdoors! Strength training at the gym.......shoulders and abs. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 12.50 | 0.00 | 0.00 | 15.75 |
| A.M.....ran on the Snoquamie trail....12.50 miles at a pace of 8.0 minutes. Light rain and cooler temps....mid 50's. Afternoon.....strength training at the gym....arms and abs. Evening.......T.M.....ran a short 3.25 miles.....mile 1 @ 8.35 minute pace; mile 2 @ 8.35 minute pace with 6 % incline; mile 3 @ 8.35 minute pace. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 3.00 | 0.00 | 0.00 | 6.25 |
| Tread Mill......ran 6.25 miles alternating .25 mile repeats of speed and inclines. Varied the inclines from 5.5% to 7.0% and varied the speed repeats from 7 minute pace to 6.40 minute pace........good workout and helps to break the boredom of running on the tread mill. Suppose to rain the next couple of days, so I might have to run indoors......sure love those trail runs around here! Strength training at the gym.....chest, back and abs. |
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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.....shoulders. Day off from running......raining like crazy today in Seattle. |
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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....plan on this week being a recovery week with around 50 miles total after a couple 70 mile weeks. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Outside run....very nice day in Seattle.....sunny, calm winds, and 55 F. Ran 17 miles at an easy pace of 8.25 minutes....approximetely 2 hours and 21 minutes. |
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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 on the trail....recovery @ 8.25 minute pace...total distance of 10 miles. Strength training at the gym......arms and abs. |
| 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 |
| Tread Mill.....ran 6.0 miles....first four miles @ 8 minute pace, then last two miles @ 7.30 minute pace. Cool down of .25 miles. Strength training at the gym.....chest, back and abs. |
| 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 | 8.00 | 0.00 | 0.00 | 8.00 |
| Outside run on the trail.....8 miles at a faster than marathon pace of 7.50 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest 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 |
| rest day...plan on a very productive week, as the weather here in Seattle is expected to be quite warm.....nice relaxing day with family. |
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| ran 8 miles on the trail.....difficult run, as I am coming down with the flu, but needed to get out anyway....beautiful day here in Seattle. |
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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 |
| sick with the flu...will give my body time to rest. |
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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 |
| another non-running day....this is going to be a right off week unfortunetely...this stomach flu has really dragged me down! |
| 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....finally getting rid of the flu!......plan to run tomorrow |
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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 |
| mistake in my entry.....saturdays entry was actually todays 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 | 8.00 | 0.00 | 0.00 | 8.00 |
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outside run......beautiful day....sunny, and temps in the mid 50's ran 8.0 miles....felt very comfortable.....total time of 56 minutes, which turned out to be an average pace of 7.0 minutes....very good run for me after three days of having the flu. Return home on Sunday.
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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....flying back home after a month in Seattle. |
| 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......conditions...Mostly sunny, 82 F and gusty winds out of the SW @ 21 mph. ....very windy and quite warm, but felt so good to run outside without a shirt and have that hot sun on my back! ran 10.1 miles in a time of 1hour, 19 minutes.....average pace of 7.49 minutes. aside for the heat, this run felt very easy....head wind for first 5 miles.
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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 |
| TM.....6. miles in a time of 47 minutes.....average pace of 7.50 minutes. New shoes.....wanted to break them in with a shorter TM run. Strength training at the gym.....chest, back and abs.
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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 | 16.50 | 0.00 | 0.00 | 16.50 |
| Outside run......Sunny, 57 F and winds gusting out of the E @ 25 mph. Ran 16.50 miles in a time of 2 hours 5 minutes with an average pace of 7.35 minutes. Extremely gusty head wind for the back half of the run.....8.25 miles.
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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 | 4.00 | 0.00 | 0.00 | 4.25 |
| Tread Mill.... 4 mile tempo.....29 minutes....average pace of 7.15 minutes. Strength training......shoulders and abs.
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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 | | 82.45 | 126.10 | 0.00 | 0.00 | 208.55 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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