| 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 | | 93.05 | 63.60 | 20.50 | 0.00 | 177.15 |
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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 | | 0.00 | 9.40 | 0.00 | 0.00 | 9.40 |
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Partly sunny skies, 48 F and winds out of the E @ 11 mph.
Ran 9.40 miles....total time of 72 minutes....average pace of 7.40 minutes. Goal for today was to run the distance just under marathon goal pace and be mindful of form.
strength training at the gym....back. |
| 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 | 6.20 | 0.00 | 0.00 | 6.20 |
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Overcast skies, calm winds and temps at 55 F.
Ran 6.20 miles in 47 minutes....average pace of 7.35 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 |
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rest day from running.
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 | 5.25 | 0.00 | 5.25 |
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Sunny skies, 50 F and winds out of the SW @ 7 mph.
Great tempo run today....wanted to test out my new runners. What a differance a good shoe makes! I was starting to get lots of aches and pains after my runs....not related to my recent injury, and I new that my shoes were the problem...I had 775 miles on those shoes.
5.25 miles....total time was 36 minutes with an average pace of 6.52 minutes.
long run planned for tomorrow. Today is a great day for a bike ride. I'm going to do a 40 km ride and enjoy the nice weather.
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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 | | 16.30 | 0.00 | 0.00 | 0.00 | 16.30 |
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Mostly sunny skies, 53 F with winds out of the SW @ 7 mph.
16.3 mile endurance run.....total time of 2 hours, 20 minutes.....average pace of 8.35 minutes. Steady slow pace for entire 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 |
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Strength training at the gym....arms
super sets of pushups, stair climbing with 50 lb of weight, squats with 50 lb and rowing...3 sets. Total of 45 pushups, 12 flight of stairs, 30 squats and 30 minutes of rowing.
35 km bike ride
11.25 mile run planned for tomorrow...weather permitting.
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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 | 11.10 | 0.00 | 0.00 | 11.10 |
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Mostly cloudy skies, 66 F and gusty winds out of the SW @ 16 mph.
Ran 11.10 miles....total time was 1 hour, 26 minutes, with an average pace of 7.45 minutes. Felt strong throughout run with no apparent pain from injury.
strength training at the gym.....back 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 | | 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 | 12.60 | 0.00 | 0.00 | 12.60 |
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Mostly sunny skies, 53 F and winds out of the NE @ 12 mph.
12.60 miles....1 hour 39 minutes with an average pace of 7.52 minutes.
I cannot believe how inconsiderate....or blind, some drivers are. There must have been 3 occasions today while I was running on the street that drivers turned in front of me....nearly clipping me off....and I had the right of way at the intersection. Thank God I could see them!.I will need to find myself a more peaceful route to run, and less fumes also! I envy those that live in areas were there are nice trails, away from the city. I think I need to move somewhere else....like out West. |
| 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 and legs
Hill training 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Strength training at the gym.....back
Had to postpone hill training today....rain all day. Tomorrow I plan on doing a long run, weather permitting. |
| 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 | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
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Cloudy skies, 50 F and winds out of the NW @ 11 mph.
20.50 miles for an endurance run. I ran as slow as I could tolerate and finished in 3 hours, 03 minutes, with an average pace of 8.55 minutes. Felt good to complete this run with no real problems. Hopefully, my injury is behind me, for the most part.
Took a cold bath....waist high...when I got home, then a warm shower. I cannot believe how good and soothing a cold soak feels on the muscles after a long run. Its like wrapping myself with a large ice pack! I will do this after my long runs for now on....I good idea I got from fellow bloggers. |
| 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.....chest and shoulders
35 km. bike ride....beautiful 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 | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
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Steady rain today, so I ran on the tread mill....first time in a while. 6.25 miles @ 8 minute pace. Had to start very slow for first mile...I felt flat footed and found it difficult to coordinate myself.....must be the fear I have of falling of and not running on the tread mill for some time.
strength training......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 | | 5.25 | 0.00 | 1.75 | 0.00 | 7.00 |
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Sunny skies, 50 F and winds out of the NE @ 12 mph.
Hill workout today.....ran 4.50 miles at an easy pace to warm up, then did 7 hill repeats at the Heron hill, then .75 mile warm down. No time noted for run.
strength training at the gym.....back. |
| 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 | | 0.50 | 0.00 | 6.50 | 0.00 | 7.00 |
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Partly cloudy, 55 F with winds out of the N @ 6 mph......ideal running conditions. I felt very lazy this morning and didn't feel like running.....muscles felt tight from my hill training yesterday. Finely I decided to go out and run 4 to 6 miles at an easy pace, but after .50 miles, I felt very good and I just went with how my legs felt. Ran 7.0 miles with most of that at tempo pace.....50 minutes with an average pace of 7.08 minutes.
Tomorrow I plan to run an easy 6 miles to finish of my week. |
| 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.....chest and shoulders
Decided not to run today....feeling sluggish....I will give my body a 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 | | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
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Partly cloudy, 55 F and winds out of the NW @ 19 mph.
My very first outside track speed workout. Ran 1 mile warmup, then 4 half mile speed runs with half mile cooldown in between. I didn't want to overdo my first track run, but I need to do more laps with less cooldowns in between.
Splits were.....1- 3.15 minutes
2- 3.13
3- 3.09
4-3.11
8 mile easy pace run tomorrow.
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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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Sunny skies, 51 F and windy at 16 mph westerly.
8.10 miles in 1 hour with an average pace of 7.25 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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Sunny skies, 50 F and winds out of the N @ 7 mph.
Ran 6.50 miles today at an easy pace, no time noted. |
| 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.
Hill training planned for 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Had to take Matthew to emergency today, then Mom to the dentist this afternoon, so no time for running or strength training. Lots going on this week, so I'm not logging many miles, but that might be a good thing as this adductor injury seems to still be lingering, although I'm able to run but not pain free. Things always happen as they should, so I will go with it! |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
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Mostly cloudy, 59 F and winds out of the NW @ 8 mph.
Ran 22 miles as an endurance run today. I could not head out until almost 1 PM so it got quite warm later in the run. Ran in 3 hours 8 minutes, but I would of finished in 3 hours or slightly less but I had to walk the last 3/4 mile because I ran out of water and felt very dehydrated. I don't think I will do a long run so late in the day again during the summer months. With the walk I ran an average pace of 8.33 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...feeling very good after yesterdays long run....I plan to do an 8 mile 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 | | 0.00 | 8.10 | 0.00 | 0.00 | 8.10 |
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Sunny skies, 55 F and winds out of the SW @ 7 mph.
Ran 8.10 miles for a total time of 61 minutes....average pace of 7.32 minutes. Legs felt a bit tight for the first 2 miles, but then I felt quite good.
A beautiful day for a bike ride...50 km. |
| 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....body is tired from all the biking and sun of yesterday. Nice to have a quiet 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 | | 1.25 | 0.00 | 5.00 | 0.00 | 6.25 |
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Ran on the tread mill today for some speed work. 10 times 800 meters @ 3.28 minutes with 1 minute rest in between and a half mile cooldown at the end.
strength training at the gym.....back. |
| 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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Sunny skies, 50 F and winds out of the E @ 12 mph.
Ran 8.10 miles today with a few surges in between. Felt very good. Total time was 59 minutes with an average pace of 7.17 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 | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
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Sunny skies, 59 F and winds out of the W @ 11 mph.
Ran 11.50 miles in 1 hour, 30 minutes....average pace of 7.50 minutes.
40 km. bike ride.....great weather for cycling. Planning to bike to Wheatley tomorrow and camp for the weekend...weather permitting....and bike home on Sunday. Maybe 150 km. round trip. |
| 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 |
| Left early this morning for Wheatley.....weather does not sound very good, so we dicided to scrap the plans to cycle there. Instead we went by vehicle, but brang the bikes. Turned out to be a nice night. No rain untill after I retired to bed. |
| 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 |
| Biked to Point pelee today. Very windy all the way there, but nice ride back with a tail wind....6 hours of biking. |
| 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 | | 93.05 | 63.60 | 20.50 | 0.00 | 177.15 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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