| 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 | | 71.10 | 99.45 | 5.00 | 0.00 | 175.55 |
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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 |
| Partly Sunny, 37 F and winds out of the NW @ 8 mph. 20.25 miles at a slow pace of about 9.0 minutes per mile....nice morning run!
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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 |
| Cloudy, 36 F and winds out of the S @ 4 mph. 8.10 miles at a pace of 7.54 minutes per mile....1 hr, 4 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 | 12.25 | 0.00 | 0.00 | 12.25 |
| Cloudy, 61 F and winds out of the SW @ 19 mph. 12.25 miles at a steady pace of 7.46 minutes per mile....1 hr, 35 minutes....nice to run in shorts and t-shirt finally!
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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 | 12.25 | 0.00 | 0.00 | 12.25 |
| Cloudy, 37 F and winds out of the NE @ 6 mph. 12.25 miles at a pace of 8.05 minutes per mile....1 hr, 39 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 | 8.10 | 0.00 | 0.00 | 8.10 |
| Cloudy, 37 F and winds out of the E @ 4 mph. 8.10 miles at a pace of 7.39 minutes per mile.....1 hr, 02 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 | 15.25 | 0.00 | 0.00 | 15.25 |
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Sunny, 60 F and winds out of the NE @ 6 mph. 15.25 miles at a pace of 8.0 minutes per mile....2 hrs, 02 minutes. Beautiful day for this run!
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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 |
| Mostly Cloudy, 48 F and winds out of the N @ 12 mph. 10.10 miles at a pace of 8.19 minutes per mile.....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 | | 15.25 | 0.00 | 0.00 | 0.00 | 15.25 |
| Sunny, 48 F and gusty winds out of the E @ 34 mph. 15.25 miles at a slow pace of 9.0 minutes per mile. Extreme gusty winds of 34 miles per hour for the back half of the run.
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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 |
| Cloudy, 36 F and winds out of the E @ 14 mph. Intended to do a 12-15 miler today but had to turn around at 3 because of much pain in the right side hamstring....had to walk much of the way back. Hopefully its not injured!
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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 |
| Ran on the TM to test my hamstring injury.....alternated between 7.0 and 9.0 minute miles every 0.25 miles...pain in the hamstring but was able to continue running. I will play it day by day. Had chiropractic work done today on it. Strength training....chest and legs.
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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 |
| Ran 6.25 miles on the TM.....hamsting felt 75% better today!...6.0 miles @ 7.30 minutes per mile and 0.25 mile cool down. Strength training....arms.
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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 |
| 6.25 miles on the tread mill @ various speeds...alternating every .25 miles...7.0 minute per mile pace and cool downs at 8.30 minute per mile pace. Strength training.....back 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 | 12.25 | 0.00 | 0.00 | 12.25 |
| Cloudy, 48 F and winds out of the E @ 7 mph. 12.25 miles at a steady pace of 7.50 minutes per mile....1 hr, 36 minutes. A slight tightness in the hamstring, but not enough to effect my pace and did not get worst as my run progressed...so a good sign!
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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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25 miles on the tread mill.....1 mile warm up @ 8.30 minutes per mile, then alternated every 0.25 miles at 5.0% incline...0.25 mile cool down. Strength training...chest, legs 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25 miles on the tread mill....alternating 0.25 mile repeats between inclines, speed and easy pace, and 0.25 mile cool down. Strength training...arms 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 | | 1.25 | 3.00 | 2.00 | 0.00 | 6.25 |
| 6.25 mile progressive run on the TM.....started at a 8.30 minute pace and worked up to a 6.40 minute pace with 0.25 mile cool down. Strength training....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 | | 2.00 | 1.00 | 3.00 | 0.00 | 6.00 |
| 6.0 miles on the tread mill....1.0 mile warm up @ 8.0 minutes per mile, then 12 intervals of 0.25 miles @ 6.30 minutes per mile with 0.15 mile cool down between intervals. Strength training....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 | 12.25 | 0.00 | 0.00 | 12.25 |
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Mostly cloudy, 46 F and winds out of the W @ 12 mph. 12.25 miles at a faster than MP of 7.40 minutes per mile....1 hr, 34 minutes Strength training....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 | | 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 | | 71.10 | 99.45 | 5.00 | 0.00 | 175.55 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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