| 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 | | 31.20 | 183.30 | 17.50 | 3.30 | 235.30 |
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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... |
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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.....Mostly cloudy, 64 F and winds out of the S @ 11 mph. 15.0 miles at a very comfortable pace of 7.56 minutes per mile....1 hr, 59 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 | 18.25 | 0.00 | 0.00 | 18.25 |
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Outside run..... Sunny, 59 F and winds out of the W @ 4 mph. 18.25 miles at a MP of 8.07 minutes per mile. ....2 hrs, 28 minutes. If I had the time, I think I would have liked to run for another hour....an absolutely perfect day outside with sunny skies, calm winds and ideal running temps.....really enjoyed the relaxed pace today! 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 | | 0.00 | 21.50 | 0.00 | 0.00 | 21.50 |
| Outside run.... Sunny, 68 F and winds out of the SW @ 14 mph. 21.50 miles at a MP of 8.0 minutes per mile....2 hrs, 53 minutes. Not very warm today, but hydration became an issue around mile 17.
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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.... |
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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....Sunny, 54 F and winds out of the W @ 12 mph. 15.0 miles at a faster than MP of 7.48 minutes per mile....1 hr, 57 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 | | 1.25 | 6.00 | 1.50 | 1.50 | 10.25 |
| Stormy day....Ran on the TM...decided to do some speedwork combined with a little distance. Ran 6.0 miles @ 7.50 minutes per mile, then 10 one minute repeats @ 5.56 minutes per mile with 30 second walk in between each repeat, then 1.50 miles @ 6.40 minutes per mile, then finished with 0.25 mile walk for a cool down. Total of 10.25 miles.
Strength training at the gym....1 hr...chest 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 | | 1.50 | 0.00 | 4.00 | 0.00 | 5.50 |
| Ran on the tread mill at the gym again today....32 mile per hour winds outside! 1 mile @ 8.30 minute pace for a warm up, then 2 mile tempo in 13:15 for a pace of 6.35 minutes per mile...took a 2 minute walk break then another 2 mile tempo in 12:40 for a pace of 6.12 minutes per mile, then 0.50 mile cool down for a total distance of 5.50 miles. Strength training.....1 hr...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 | 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, 43 F and winds out of the N @ 6 mph. 20.50 miles at a pace of 8.0 minutes per mile....2 hrs, 45 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 | | 1.45 | 0.00 | 1.00 | 1.80 | 4.25 |
| Rain all day....Tread Mill speed workout.....1.0 mile @ 8.0 minute pace, then 10 - 1 minute repeats @ 5.25 minute pace with 30 second rest in between, then 1.0 mile @ 7.0 minute pace, then 0.25 mile walk for a cool down. Strength training at the gym....1 hour....arms.
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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 | 1.00 | 5.00 | 0.00 | 7.25 |
| TM......1 mile @ 7.25 minute pace, then 5 repeats of 1.0 mile @ 6.30 minute pace with 0.25 mile rest in between, then 0.25 mile cool down for a total of 7.25 miles. Strength training......1 hr....chest 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 | | 0.75 | 1.00 | 6.00 | 0.00 | 7.75 |
| ....Yet another day of rain and thunderstorms! Tread Mill....1 mile @ 7.0 minute pace then 0.25 mile walk 3 mile tempo @ 6.50 minute pace then 0.25 mile walk 3 mile tempo @ 6.30 minute pace then 0.25 mile walk Strength training.....1 hr.....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 | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
| Outside run....... Sunny, 66 F and winds out of the W @ 17 mph. 25.0 miles at a very comfortable pace....kept no time....just wanted to do a comfortable long run to enjoy the much needed sunshine!
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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 on a beautiful afternoon! |
| 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 |
| ...35 mile bike ride around county. |
| 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 | 18.25 | 0.00 | 0.00 | 18.25 |
| Outside run....Mostly cloudy, 63 F and winds out of the E @ 19 mph. 18.25 miles at a MP of 7.53 minutes per mile.....2 hrs, 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ....21 mile bike ride...perfect weather today! |
| 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..... Sunny with fog patches, 70 F and calm winds. 15.0 miles at a faster than MP of 7.44 minutes per mile....1 hr, 56 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| ....30 mile bike ride around Belle River and Windsor. |
| 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 |
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Outside run..... Sunny, 73 F with a humidex of 73 %....feels like 84 F ...winds out of the S @ 6 mph. 10.10 miles at a pace of 7.43 minutes per mile....1 hr, 18 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 | | 0.00 | 10.10 | 0.00 | 0.00 | 10.10 |
| Outside run......Sunny, 81 F with a humidex index of 66 % which makes it feel like 95 F . Winds out of the NE @ 4 mph. 10.10 miles at a pace of 7.55 minutes per mile.....1 hr, 20 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 |
| 21 mile bike ride......longer 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 | 21.50 | 0.00 | 0.00 | 21.50 |
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Outside run.....Sunny, 75 F with a humidex index of 61 %...feels like 84 F. Winds NE @ 8 mph. 21.50 miles at a faster than MP of 7.49 minutes per mile.....2 hrs, 48 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 25 mile bike ride... |
| 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 |
| 22 mile bike ride... |
| 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.......Sunny, 77 F....humidex @ 61 %...feels like 88 F. Winds SW @ 7 mph. 10.10 miles at a pace of 7.43 minutes per mile...1 hr, 18 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 | | 31.20 | 183.30 | 17.50 | 3.30 | 235.30 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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