| 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 | | 184.00 | 68.25 | 12.20 | 0.00 | 264.45 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.25 | 6.20 | 0.00 | 18.45 |
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AM.....Cloudy, 59 F and winds out of the S @ 15 mph. 6.20 miles as a tempo run....41.25 minutes at a pace of 6.39 minutes per mile. PM..... Rain, 61 F and winds out of the S @ 9 mph. 12.25 miles at a comfortable pace of 7.35 minutes per mile....1 hr, 33 minutes.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.50 | 0.00 | 0.00 | 0.00 | 21.50 |
| Partly sunny, 52 F and winds out of the W @ 4 mph. Long Run......21.50 miles at a steady, slow pace of 8.50 minutes per mile.....3 hrs, 10 minutes.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Sunny, 63 F and winds out of the W @ 11 mph. 12.25 miles at a comfortable pace of 8.10 minutes per mile....1 hr, 40 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 | | 0.25 | 3.00 | 3.00 | 0.00 | 6.25 |
| TM....progressive run....started at 8.0 minutes per mile and progressed to 6.40 minutes per mile. I noticed how much more difficult it is to run a 6.40 minute pace on the tread mill, while I ran that pace for 6.0 miles on Sunday outside and it didn't feel that difficult. The tread mill must be faster I think. Ran a total of 6.0 miles and a 0.25 mile cool down. Strength training....arms and abs.
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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 |
| Sunny, 63 F and winds out of the E @ 6 mph. Long Run....set out to do a 12 mile run, but felt so good and the weather was so perfect that it turned into a 20.25 mile long run....2 hrs, 47 minutes at a comfortable pace of 8.15 minutes per mile.
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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 |
| Sunny, 59 F and winds out of the NE @ 6 mph. Ran 20.25 miles....second 20 miler in 2 days.....at a slow pace of 8.38 minutes per mile....2 hrs, 55 minutes. Another fantastic day outside!
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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 | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Sunny, 61 F and winds out the NE @ 6 mph. 12.25 miles at a pace of 8.10 minutes per mile....1 hr, 40 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, 66 F and winds out of the SE @ 11 mph. 15.25 miles at a faster than MP of 7.52 minutes per mile....2 hrs. Afternoon......21 mile bike ride...it feels like summer is back!...75F and sunny skies. Beautiful day to be outside.
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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 |
| Mostly cloudy with some rain, 61 F and winds out of the SE @ 14 mph. 15.25 miles at a slow pace of 8.35 minutes per mile....2 hrs, 11 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 |
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Rain, 63 F and winds out of the NE @ 4 mph. 15.25 miles at a slow pace of 8.35 minutes per mile....2 hrs, 11 minutes. Same pace as yesterday, but felt much slower! Afternoon.....23 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 |
| 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 | | 2.25 | 1.00 | 3.00 | 0.00 | 6.25 |
| TM....1 mile warm up at 8.0 minute pace then 0.25 mile intervals at 6.40 minute pace with 0.10 mile walk in between intervals...total of 6.25 miles. Strength training.....chest and legs. Afternoon....treated myself to a 2 hour full body massage!
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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. |
| 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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Cloudy, 59 F and winds out of the SW @ 6 mph. 12.25 miles at a comfortable pace of 7.50 minutes per mile....1 hr, 36 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 |
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Sunny, 64 F and winds out of the E @ 2 mph.
12.25 miles at a very comfortable pace of 8.0 minutes per mile....1 hr, 38 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 | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Sunny, 64 F and winds out of the S @ 2 mph. 12.25 miles.....ran 10 miles at a very relaxed pace of about 9.0 minutes per mile and the last 2 miles as a tempo at 6.25 minutes per mile....total time of 1 hr, 45 minutes. Afternoon.....25 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 | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Sunny, 68 F and winds out of the S @ 7 mph. 12.25 miles at an easy pace of 8.25 minutes per mile....1 hr, 43 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 | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Partly Cloudy, 66 F and winds out of the S @ 15 mph. 12.25 miles at a recovery pace of 8.54 minutes per mile.....1 hr, 49 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 |
| Sunny, 70 F and winds out of the N @ 4 mph. 12.25 miles at a comfortable pace of 8.0 minutes per mile...1 hr, 38 minutes. Legs felt fresh.
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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 | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Light Rain, 48 F and winds out of the N @ 7 mph. 12.25 miles at a relaxed pace of 8.29 minutes per mile......1 hr, 44 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 | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| Sunny, 77 F and winds out of the SW @ 12 mph. 15.50 miles with no time kept. Very hot and humid today...time to acclimitize to the heat!
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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 | | 184.00 | 68.25 | 12.20 | 0.00 | 264.45 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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