| 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 | | 86.00 | 286.80 | 10.10 | 0.00 | 382.90 |
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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 |
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Outside run.....54 F with winds out of the S @ 12 mph. 16.50 miles at a MP of 8.0 minutes per mile.....2 hrs, 12 minutes. First day this year that I ran in shorts and tshirt.....and this was at 5 am ...felt great! Afternoon.....21 mile bike ride to Belle River.
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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 run..... Mostly sunny, 61 F and winds out of the S @ 12 mph. 21.50 mile long run at a very comfortable MP of 8.05 minutes per mile.....2 hrs, 54 minutes. Afternoon......21.0 mile bike ride to Belle River 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 | | 0.00 | 17.50 | 0.00 | 0.00 | 17.50 |
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Outside run.....Cloudy, 66 F and winds out of the S @ 9 mph. 17.50 miles at a faster than MP of 7.39 minutes per mile.....2 hrs, 14 minutes. Legs felt very strong...nice run today. Nice week....107.85 miles of running and 63 miles of mountain biking.
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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..... Afternoon....41 mile bike ride around county...beautiful day for 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 | 20.25 | 0.00 | 0.00 | 20.25 |
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Outside run.....Sunny, 54 F and winds out of the S @ 4 mph. 20.25 miles at a MP of 8.06 minutes per mile....2 hrs, 44 minutes. Afternoon...... 30 mile bike ride.
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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......Cloudy, 55 F and winds out of the SE @ 4 mph. 17.10 miles at a faster than MP of 7.39 minutes per mile.....2 hrs, 14 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 | 15.00 | 0.00 | 0.00 | 15.00 |
| Outside run..... Thunderstorms, 68 F and winds out of the SW @ 15 mph. 15.0 miles at a faster than MP of 7.48 minutes per mile.....1 hr, 57 minutes. Felt good running through a thunderstorm, but the lighting was a bit stressful!
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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 |
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Outside run.... Light rain, 55 F and gusting winds out of the SW @ 15 mph. 16.50 miles at a pace of 7.45 minutes per mile.....2 hrs, 08 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 | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
| Outside run...... Cloudy, 37 F and gusting winds out of the W @ 16 mph.
25.0 miles at a very easy pace of 9.17 minutes per mile....3 hrs, 52 minutes. Very strong gusting head winds for the first 12.50 miles. My goal for this run was not speed......I wanted to run for longer than my expected marathon finish time to build more endurance.
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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 |
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Outside run......Sunny, 34 F and winds out of the S @ 2 mph. 16.50 miles at a faster than marathon pace of 7.38 minutes per mile.....2 hrs, 06 minutes. Totals for week........71 miles....mountain biking and 110.35 miles of running. Good week.
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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 |
| 21 mile bike ride today....no running. Sunny, 61 F and winds out of the SE @ 2 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 | 20.25 | 0.00 | 0.00 | 20.25 |
| Outside run..... Sunny, 39 F and winds out of the N @ 7 mph. 20.25 miles at a faster than marathon pace of 7.54 minutes per mile....2 hrs, 40 minutes. Nice steady strong run!
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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...thought I would give myself an extra day off this week...lots of miles lately! |
| 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 | 17.10 | 0.00 | 0.00 | 32.10 |
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Double run day..... A.M.....Outside run.......46 F and winds out of the NE @ 4 mph. 17.10 miles at an average pace of 7.26 minutes per mile....total time of 2 hrs,07 minutes....Had the privilege on the back half of this run to stare straight into one of the nicest sunrises of have seen in a long time, and to give thanks to this precious gift of being able to run.....and to see!! Afternoon.....Outside run....61 F, Sunny and winds out of the SE @ 12 mph. 15.0 miles at a comfortable pace of 8.28 minutes per mile.....2 hrs, 07 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 | 17.10 | 0.00 | 0.00 | 17.10 |
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Outside run......48 F and winds out of the W @ 4 mph. 17.10 miles at a pace of 7.32 minutes per mile......2 hrs, 09 minutes. Afternoon......21 mile bike ride
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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.....Mostly sunny, 64 F and winds out of the W @ 11 mph. 15.0 miles at an easy 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day....plan was to keep the mileage down to the mid 80's this week and return to 100-plus next week...gives me an easy 4 day week of running. |
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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. |
| 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 | | 31.00 | 0.00 | 0.00 | 0.00 | 31.00 |
| Outside run.....Sunny, 48 F, and winds out of the N @ 9 mph. 31.0 mile long run at a slow pace of 8.50 minutes per mile....4 hrs, 34 minutes......No stopping and no hydration or fuel. Dedicated the pain of this run to all those incredible athletes running Boston this morning....Good Luck to you all!!
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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 | 15.00 | 0.00 | 0.00 | 15.00 |
| Outside run.....41 F and winds out of the N @ 4 mph. 15.0 miles at a comfortable pace of 7.56 minutes per mile.....1 hr, 59 minutes. Quads were a little tight from yesterdays long run, but for the most part, I felt great. Might try to get a few recovery miles in this afternoon if time permits.
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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....Sunny, 46 F and winds out of the W @ 2 mph. 15.0 miles at a comfortable pace of 7.44 minutes per mile.....1 hr, 56 minutes. Felt much stronger than yesterday...accually felt like a slower pace although it was a little faster than yesterday. Afternoon......21 mile bike ride.....a picture perfect afternoon as far as weather is concerned!
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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 | 20.50 | 0.00 | 0.00 | 20.50 |
| Outside run......Mostly sunny, 41 F and winds out of the NE @ 12 mph. 20.50 miles at a MP of 8.09 minutes per mile.....2 hrs, 47 minutes. I planned on doing a 15 mile run again today, but the weather was nice and I felt so good so I extended the run.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(5) |
| | 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 | 20.50 | 0.00 | 0.00 | 20.50 |
| Outside run..... Light rain, 52 F and winds out of the E @ 8 mph. 20.50 miles at a MP of 8.03 minutes per mile....2 hrs, 45 minutes. Nice run to end the week!
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest.... |
| 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 | 20.50 | 0.00 | 0.00 | 20.50 |
| Outside run....Sunny, 46 F and winds out of the NE @ 16 mph. 20.50 miles at a faster than MP of 7.46 minutes per mile....2 hrs, 39 minutes. Challenging run with strong gusting NE winds.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day.....after 7 weeks of high mileage, I decided to make this a recovery week...about 3-4 runs with a maximum of 50-60 miles. I'm beginning to feel mentally and physical tired, so I am going to listen to my body and use this week to recoop....I want to get in a very productive year of running.. needless to say....no desire for an injury! |
| 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 | 10.10 | 0.00 | 10.10 |
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Outside run.....Sunny, 55 F and winds out of the SW @ 7 mph. 10.10 miles....1 hr, 12 minutes. Started out at an 8 minute pace and picked up the pace progressively...averaged the run with a 7.08 minute per mile pace. Afternoon.....21 mile mountain bike ride......pushed hard the entire length....really felt it in the legs...good ride!
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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... |
| 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 | | 86.00 | 286.80 | 10.10 | 0.00 | 382.90 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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