| 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 | | 77.50 | 35.20 | 5.00 | 0.00 | 117.70 |
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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 |
| Home again....nice to rest up for three days....I'm sure I will feel the benefit of rest. |
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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 |
| Very busy today....did not run. I will get back to it tomorrow after four days off. |
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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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Cloudy skies, 68 F and winds out of the S @ 9 mph.
8.10 miles today. Total time of 61 minutes with an average pace of 7.32 minutes. I thought that after four days off I would feel strong, but today the run felt hard.....my legs felt tight and crampy. I feel a slight cold coming on and that might have something to do with it.
strength training at the gym....arms |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
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Overcast skies and foggy, 60 F and winds out of the E @ 9 mph.
8.10 miles today at an easy pace of 8 minute per mile....total time of 65 minutes.
Felt sluggish...trying to sweat out some flu like symptoms...thought a run would help...hope so! |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
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Hazy and partly sunny, 80 F and winds out of the SW @ 7 mph.
8.10 miles today at an average pace of 8 minutes per mile....65 minutes. Felt much better today than yesterday with this pace, but the last 2 miles were difficult due to the heat as I am not yet used to running in these temperatures...must acclimatize. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
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Hazy and partly sunny. Very hot @ 86 F at the time I left for my run. Winds out of the SW @ 17mph.
8.10 miles in very hot, humid and windy conditions. Did not bother keeping time, asI knew this would be a slow run. There were very few people out on the trail today! |
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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 |
| Day off.....spent the day at the Green Living show at the Hospice of Windsor, then to Art in the Park. |
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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 |
| No running today, just a relaxing day at home, and did some yardwork, although it was very windy outside. |
| 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 | | 1.40 | 0.00 | 5.00 | 0.00 | 6.40 |
| Speed work om tread mill as follows: 5 times 800 meters @ 3.29 minute pace 10 times 200 meters @ 1.40 minute pace 1 minute walk in between with a cooldown of .25 miles Strength training at the gym.......back |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| Partly sunny, 73 F and winds out of the W @ 14 mph. 8.10 miles ....total time of 64 minutes at an average pace of 7.54 minutes. My legs felt tight after yesterdays speedwork but overall, not bad. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 0.00 | 0.00 | 0.00 | 8.30 |
| Sunny skies, 78 F and winds out of the S @ 6 mph. 8.30 miles in 67 minutes with an average pace of 8.04 minutes. Its so difficult to really keep a good pace in the heat....especially over 75 degrees..I need to get myself motivated to get outside earlier in the morning. Bike ride today....35 kilometers.....had to take advantage of these rare days of calming winds. It seems lately that its always so windy out, which makes biking not so enjoyable when I'm into a headwind.
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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 | | 5.00 | 5.00 | 0.00 | 0.00 | 10.00 |
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Mostly sunny skies, 73 F and winds out of the E @ 14 mph. 10 miles in 77 minutes with an average pace of 7.42 minutes. Ran the first 5 miles at an easy pace of 8.0 minutes, than ran the back half at a pace of 7.24 minutes.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| Tread Mill run today....looks like we are going to have some very unstable weather today, so I didn't want to take my chances outside. ....4 mile run in 30 minutes to sweat a bit! strength training at the gym....chest and arms. |
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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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60 Km. bike ride.....was a perfect day to be out on the bike....calm winds, warm and sunny. I was going to run the Moon in June race, but changed plans and hung out with my brother all day on our bikes. Great day!
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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 today.......a Father's Day Do Nothing day....enjoyed the day with family. |
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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 |
| A windy day, but had the urge to bike ride today.....40 km. ride.....strong head wind for first half, but fun driving the last half with a strong tailwind. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.20 | 0.00 | 0.00 | 0.00 | 16.20 |
| Cloudy skies, 66 F and winds out of the W @ 16 mph. Aside from the strong winds, it was great to run outside today with the cooler temps. 16.20 mile run at a time of 2 hours 10 minutes....average pace of 8.0 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 | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| Cloudy skies, 57 F and winds out of the N @ 11 mph. 6.10 miles with a time of 50 minutes.....average pace of 8.12 minutes. A slow run to flush out my legs from yesterdays' long run....felt very sluggish this morning. I hope I will be able to run daily while on vacation, as three weeks off would not be very good for me....physically or mentally!
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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 |
| Partly sunny, 60 F and winds out of the NW @ 9 mph. 8.10 miles at a time of 59 minutes,.....average pace of 7.17 minutes. Felt very strong today....was going to do more miles but decided to save it 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 | | 8.10 | 0.00 | 0.00 | 0.00 | 8.10 |
| Sunny skies, 73 F and calm winds. I was planning on running 11 miles today, but the temperature was too high and my legs felt very weak, so I did 8.10 miles......total time was 66 minutes... average pace of 8.09 minutes. Bike ride today.....perfect day out with very mild winds......35 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 |
| 40 km bike ride in the AM....just missed the thunderstorm. |
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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 |
| 40 km. bike ride with Jim......perfect biking morning. Getting anxious to leave for Seattle on Wednesday...I will run tomorrow and Tuesday, then probably won't be able to blog for the most part of the three weeks I will be gone. I will miss this daily routine! Hopefully, I can maintain a daily run....a few miles at least, while I'm gone, then I want to pick it up a notch when I return to prepare for the fall marathon in Detroit. |
| 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 km bike ride in the AM....pouring rain on my way back....felt so good when I arrived home and got inside into a dry home! |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| Absolutely perfect day as far as weather .......71 F with sunny skies and winds out of the N @ 2 mph. Ran 10.0 miles today in a time of 73 minutes.....average pace of 7.18 minutes....nice run. Leaving tomorrow morning for Seattle so I won't be blogging for three weeks....happy running!!
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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 | | 77.50 | 35.20 | 5.00 | 0.00 | 117.70 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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