| 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 | | 156.39 | 236.20 | 16.45 | 0.00 | 409.04 |
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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 | 14.10 | 0.00 | 0.00 | 14.10 |
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A.M.....Outside run......Mostly sunny, 60 F and winds out of the SW @ 12 mph. Ran 14.10 miles in a time of 1 hour, 48 minutes.....average pace of 7.40 minutes. Felt really strong again today. Afternoon.......12 mile bike ride on the trail
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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 |
| Bike ride in county......40 km.....very strong SW winds, which made for a tough ride! 10 km. race tomorrow.
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| | Race: |
Spring into Action 10 km. run (6.2 Miles) 00:41:54 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.20 | 0.00 | 6.20 |
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Ran my first 10 km. run in a long time.....sort of an imformal run and a little confusing because there were 5 km walkers, 10 km walkers and runners all on the same route, and it was a double loop for the 10 km. runners, so many runners made a few wrong turns, but this was a first annual run for the CMHA so I'm sure next year they will correct some of these problems. Never the less, it was a perfect day for this run......sunny, mid 50's and very little wind. This was a personnel best time for me also...with an average pace of 6.42 minutes. total time of 41 minutes and 54 seconds
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 22.50 | 0.00 | 0.00 | 22.50 |
| Outside long run......mostly cloudy skies, 62 F and winds out of the NE @ 12 mph. Ran 22.50 miles at a very easy and comfortable pace....total time of 3 hours....average pace of 8 minutes. Aside from an aggravating head wind on the back half, this run felt really good throughout.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 14.25 | 0.00 | 0.00 | 17.25 |
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Outside run.....Sunny, 60F and winds out of the E @ 4 mph. My objective today was a short recovery run after yesterdays long run.....but I felt so good and strong, and the weather was so perfect for a nice run that I kept going and ran 14.25 miles.....total time of 1 hour, 54 minutes.....average pace of 8 minutes. Afternoon.......40 km. bike ride in county. Evening.....first day of the running clinic @ 6 pm. 3 mile run with members of the running clinic. Great turnout and I really think I'm going to enjoy this....lots of experience in this group, so I will take advantage of all of it.
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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......mostly cloudy, 64 F and winds out of the SE @ 4 mph. Ran 10.10 miles in a time of 1 hour, 17 minutes.....average pace of 7.37 minutes. Legs felt very good today, considering the double run yesterday and the bike ride. Afternoon......40 km bike ride to Belle River and back.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.45 | 4.00 | 6.00 | 0.00 | 11.45 |
| Tread Mill.....interval training.....4 miles @ 8 minute pace, then 6 repeats of 1 mile @ 6.50 minute pace with .25 mile walk in between, then .25 mile cooldown. Total distance of 11.45 miles.
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 | 14.25 | 0.00 | 0.00 | 14.25 |
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Outside run.....Partly sunny, 61 F and winds out of the SW @ 8 mph. Ran 14.25 miles....total time of 1 hour, 49 minutes......average pace of 7.39 minutes. Felt strong and kept good form through the entire run. Afternoon.......40 km. bike ride in county.
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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 |
| Strength training at the gym.....shoulders and abs. Wanted to run but decided against and will make this a rest day.....70 km. winds outside so this is a good day to rest. Great week for me....A PB on a 10 km. road race, most mileage in one week, joined a running clinic, and mountain biked about 120 kms.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.00 | 0.00 | 0.00 | 0.00 | 26.00 |
| Outside run......Partly sunny, 53 F and winds out of the NW @ 15 mph. My objective in this run was to put priority on distance and not time, so I went out at a very easy and comfortable pace. Ran 26 miles in 3 hours, 40 minutes.....average pace of 8.28 minutes. Felt very strong until the last 3 miles, then my legs started to feal very heavy, but overall, good run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.25 | 0.00 | 0.00 | 14.25 |
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Outside run......Sunny, 55 F and winds out of the N @ 9 mph. Ran 14.25 miles at a faster than MP of 7.35 minutes.....total time of 1 hour, 48 minutes. Felt fantastic....as if I rested for two days, which I find amazing since I did a long run yesterday. Plan on doing a double run tomorrow since it is the running clinic day. Afternoon........40 km. bike ride in county.
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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 | | 0.50 | 10.10 | 3.00 | 0.00 | 13.60 |
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Outside run.....Sunny skies, 57 F and winds out of the NE @ 7 mph. Ran 10.1 miles at a pace faster than MP and held it the entire run....form felt great! Total time of 1 hour, 15 minutes.....average pace of 7.26 minutes. Afternoon.....40 km bike ride to belle River area and back. Evening......Running Clinic..... .50 mile warmup then 6 hill repeats. Good workout...first hill workout this year. Total distance of 3.50 miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.35 | 0.00 | 0.00 | 0.00 | 10.35 |
| Tread Mill.....objective was to do a recovery run. Ran 10.35 miles at an easy pace of 8.27 minutes. Strength training at the gym......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 | | 0.00 | 16.50 | 0.00 | 0.00 | 16.50 |
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Outside run......Sunny skies, 68 F and gusty winds out of the W @ 25 mph. Was hesitant to do an outside run due to these strong head winds for the first 8.25 miles, but decided that I should get used to it as it could be the conditions on marathon day! Ran 16.50 miles...first 8.25 with a strong head wind....total time of 2 hours, 10 minutes, with an average pace of 7.53 minutes.......which doesn't mean a whole lot as I know I ran a negative split with the winds as they were!
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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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Outside run......Partly cloudy, 66 F and winds out of the SE @ 4 mph. Ran 10.1 miles in a time of 1 hour, 15 minutes.....average pace of 7.26 minutes.....felt very strong.......good week for me. Bike ride in county......40 km.
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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 |
| Strength training at the gym.......chest, back and abs. Day off from running......longer run tomorrow....weather permitting.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.00 | 0.00 | 0.00 | 0.00 | 23.00 |
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Outside run.....Sunny skies, 57 F and winds out of the N @ 14 mph. Ran a long run of 23 miles.... felt very strong with a comfortable pace for the entire run.....did not note time on this run....was only concerned with distance, but I would estimate an approximate pace of about 8.10 minutes. 20 km. bike ride in the afternoon.
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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 | | 17.20 | 0.00 | 0.00 | 0.00 | 17.20 |
| Outside run.....Sunny skies, 51 F and winds out of the W @ 3 mph. ran 17.20 miles at an easy pace of 8 minutes......total time of 2 hours, 18 minutes. Good run. Afternoon.......40 km bike ride in county.
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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 | 12.15 | 0.00 | 0.00 | 12.15 |
| Outside run...... Sunny skies, 62 F and winds out of the SW @ 17 mph. Ran 12.15 miles in a time of 1 hour, 32 minutes with an average pace of 7.34 minutes. Felt very good and did numerous pickups throughout the run...was going to go farther but decided not to because I will be doing a double run today with the running clinic this evening. Afternoon.......40 km bike ride to Belle River area 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 | | 18.25 | 0.00 | 0.00 | 0.00 | 18.25 |
| Outside run......Sunny skies, 77 F and winds out of the SW @ 15 mph. Ran a medium long run of 18.25 miles....total time of 2 hours 31 minutes....average pace of 8.16 minutes. Felt difficult running in this heat as I am not yet acclimitized to these temps. Hydration was difficult to maintain even with 32 ounces of water......for some strange reason that does not make sense to me, all the water fountains on the trail are still not turned on!
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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 | 15.60 | 0.00 | 0.00 | 15.60 |
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Outside run......sunny skies, 78 F and winds out of the SW @ 14 mph. ran 15.60 miles in a time of 2 hours, 02 minutes.....average pace of 7.49 minutes.....the heat was not as bothersome as yesterday....run felt much better. Plan on doing a shorter 10 mile recovery run tomorrow to finish off the week. Afternoon.......40 km bike ride in county.....very warm temps!!....84 F.
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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 | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Outside run...... Mostly sunny, 60 F and winds out of the NE @ 12 mph. ran 10.1 miles as a recovery run in a time of 1 hour, 20 minutes......average pace of 7.55 minutes.
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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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Another beautiful day.....40 km bike ride. Day off from running.....long run tomorrow.
Great week for me.......96.30 miles of running and 180 km of 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 | | 27.34 | 0.00 | 0.00 | 0.00 | 27.34 |
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Outside run.......56 F and light rain. Ran 44 km....27.34 miles. This was an endurance run and I did not record a time. Felt very strong through the entire run. I really can see an improvement in my endurance level...very uplifting!! Afternoon........20 km 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 | 17.20 | 0.00 | 0.00 | 17.20 |
| Outside run......Sunny, 60 F and winds out of the NE @ 12 mph. Ran 17.20 miles....total time of 2 hours, 08 minutes......average pace of 7.26 minutes. Felt great! Double run tomorrow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 13.85 | 1.25 | 0.00 | 17.10 |
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Outside run......Cloudy, 60 F and winds out of the E @ 14 mph. Ran 12.60 miles in a time of 1 hour, 36 minutes.....average pace of 7.37 minutes. Running clinic tonight...... total of 4.50 miles; 1.50 mile warm up, then 5 hill repeats, then .50 mile cool down.
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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 | | 17.20 | 0.00 | 0.00 | 0.00 | 17.20 |
| Outside run......Rain....heavy at times, 69 F and winds out of the S @ 7 mph. Ran 17.20 miles in a time of 2 hours, 15 minutes.....average pace of 7.51 minutes. Had to deal with the elements as it rained quite heavy during first 3/4's of the run.To my advantage the winds were very calm!
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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 | 15.60 | 0.00 | 0.00 | 15.60 |
| outside run.....Light rain, 71 F, humidity @ 83%.....factor of 84 F, winds out of the SW @ 8 mph. Ran 15.60 miles in a time of 2 hours, average pace of 7.41 minutes........not much left in the tank the last couple of miles. Recovery run tomorrow, then camping for the weekend.
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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 | 5.65 | 0.00 | 0.00 | 5.65 |
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Outside run from campsite.....5.65 miles .....average pace...7.25 minutes. bike ride.....70 km.
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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......camping. |
| 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 | 26.00 | 0.00 | 0.00 | 26.00 |
| Outside run...55 F, sunny and winds out of the N @ 9 mph. Ran the best run of my life......26.0 miles in a time of 3 hours, 20 minutes.....no stopping and no hydrating....just straight through, and kept the pace at a very comfortable speed. This is the first time that I really can feel the benefits of the increased mileage....much more endurance, strength and stamina....very encouraging!!....average pace of 7.41 minutes.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 156.39 | 236.20 | 16.45 | 0.00 | 409.04 |
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