| 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 | | 173.95 | 177.70 | 15.10 | 0.00 | 366.75 |
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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 |
| Tread Mill......ran 18.25 miles at a recovery pace of 8.13 minutes per mile....felt very comfortable....my objective for this run was two fold.....endurance and also mental training....very boring to run long distances on the tread mill!!
1.50 hours of upper body strength training at the gym.....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 | 20.50 | 0.00 | 0.00 | 20.50 |
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outside run......Partly cloudy, 52 F and winds out of the NE @ 9 mph. Ran 20.50 miles at a faster than MP of 7.22 minutes per mile.....total time of 2 hours, 31 minutes. Felt very strong from beginning to end....even felt like I could have pushed a little faster. Evening....Suppose to attend the running clinic tonight, but started to feel chilled....hopefully, I'm not coming down with something!
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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 |
| Outside run......Partly sunny, 58 F and winds out of the NE @ 8 mph. Ran 16.50 miles in a time of 1 hour, 58 minutes.....average pace of 7.09 minutes. Felt great today....run was smooth.
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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 |
| Outside run.....Mostly sunny, 59 F and winds out of the NE @ 9 mph. Ran 16.50 miles in a time of 2 hours, 02 minutes....average pace of 7.23 minutes per mile......a little slower than yesterday as the legs are a bit tired. Recovery 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 | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| Outside run......Sunny, 64 F and winds out of the NW @ 2 mph. Ran 14.25 miles as a recovery run in a time of 1 hour, 53 minutes.....average pace of 7.56 minutes. Rest day tomorrow....body is feeling very tired after 112 miles this week. Afternoon......40 km bike ride
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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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Mountain bike ride in county......60 km. Rest day from running......Very pleased with this weeks efforts.....112 miles of running and 100 km. of mountain biking. I might drop the miles down around 80 this week as a recovery week....will see how the body responds to my long run tomorrow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 32.00 | 0.00 | 0.00 | 0.00 | 32.00 |
| Outside long run.....mostly cloudy, 69 F and winds out of the S @ 7 mph. Wow!!....I set a goal for myself to run a long run of at least 30 miles before my next marathon, and I did that...plus....today. For the most part, I felt very good but the last 6 miles were quite slow. I ran 32 miles in a time of 4 hours, 21 minutes....with an average pace of 8.10 minutes...which is a faster pace than required for me to get a BQ. A real confidence builder, because if I can run a qualifying pace over 32 miles, I know now that I can do so in the marathon.....if things go the right way for me....of coarse!! My first 26 miles I ran in 3 hours, 23 minutes...the last 6 miles was a slow 58 minutes.
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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 |
| Outside run.....light rain, 59 F and winds out of the E @ 11 mph. Meant to do a recovery run, but after 1 mile of mild stiffness, I felt so good that I upped my pace. Ran 16.50 miles in a time of 2 hours, 3 minutes.....average pace of 7.27 minutes.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.25 | 0.00 | 2.00 | 0.00 | 21.25 |
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Outside run.....Partly sunny, 62 F and winds out of the W @ 11 mph. Ran 18.25 miles at a recovery pace of 8 minutes per mile. I wanted to take it slower today as tonight is the running clinic.....also, legs felt tired today.....not much left in the last 2 miles. Evening.....Running Clinic....speed work on school track......1 mile warmup then 4 times 800 meters @ LT....Total of 3 miles.
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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 |
| Outside run..... Cloudy, 62 F and winds out of the NE @ 4 mph. Ran 14.25 miles at MP...total time of 1 hr, 47 minutes....average pace of 7.31 minutes. Legs felt so much better than yesterday, so I just ran at a comfortable pace. I have been somewhat confused about my paces at various distances, so I used the Mcmillan pace calculator....based on my most recent 10k run....41minutes, 54 seconds....to figure my paces....10 k....6.44 minutes Half Marathon.....7.07 minutes Marathon......7.31 minutes Recovery.....9.01-9.31 minutes Long runs.....8.01-9.01 minutes Tempo runs......6.50-7.07 minutes.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
| I decided I better take some advice from experienced runners on this blog, so I did a recovery run today, instead of my planned 14 miler. I ran 6.75 miles at my recovery rate of 9 minutes per mile. I plan on doing a longer run tomorrow to finish off my week. 1.50 hours of upper body strength training at the gym......chest, back and abs.
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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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Outside run..... Sunny, 60 F and winds out of the N @ 9 mph. Ran 20.50 miles in a time of 2 hrs, 39 minutes.....average pace of 7.46 minutes. Lots of fun running through downtown Windsor during the Red Bull practices.....but lots of traffic and many pedestrians.....had to make my way through all the people as the riverfront trail was closed off, so this slowed my pace a bit. Afternoon.....40 km. bike ride to Belle River....a perfect day for biking....calm winds, warm and sunny!...really enjoyed this ride 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 |
| Rest day for running.....going to change things up a bit next week with double runs...see how I respond with recoverys. 40 km. bike ride today.....very relaxing...calm winds help!
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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 |
| Gave myself an extra day off of running, as this week will be a long run then 5 days of double runs, so I wanted to be rested up. Beautiful day for mountain biking.....70 km. all around Belle River, and Windsor....nice 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 | 26.00 | 0.00 | 0.00 | 26.00 |
| Outside long run......Sunny, 71 F and winds out of the E @ 8 mph. Ran 26.0 miles...another PR....total time of 3 hrs, 18 minutes with an average pace of 7.37 minutes. Hard run though, as hydration and heat was a problem...I left way too late in the day for this run. This week....double runs
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 14.25 | 1.00 | 0.00 | 24.25 |
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Outside run...AM...Mostly sunny, 66 F and winds out of the E @ 7 mph. Ran 14.25 miles in a time of 1 hr, 44 minutes....average pace of 7.18 minutes per mile. Outside run with Running Clinic....PM.....Cloudy skies, 75 F and winds out of the E @ 12 mph. Ran 10 miles.....6 mile warm up at recovery pace, 8 times 200 meters @ LT with 200 meter recovery jog in between, then 2 mile recovery jog back home.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.20 | 0.00 | 0.00 | 20.20 |
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Outside run.....AM....light rain, 66 F and winds out of the SE @ 12 mph. Ran 10.10 miles in a time of 1 hr, 14 minutes.....average pace of 7.20 minutes. Outside run.....Afternoon....Overcast, 69 F and winds out of the S @ 12 mph. Ran 10.1 miles at a comfortable pace of 7.37 minutes per mile.....total time of 1 hr, 17 minutes. Very humid running in the afternoon.....it will take some getting used to!
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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 | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
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Outside run....AM......Partly sunny, 71 F and winds out of the NW @ 6 mph. Ran 16.50 miles at an easy pace of 8.04 minutes per mile.....total time of 2 hrs, 13 minutes. My body is responding to the toll of the increased mileage over the last couple of months....I feel much stronger, but although I am eating more now than ever, my weight has dropped from 156 lbs. at the beginning of May, to 140 lbs. now.....I assume its the body's way of adapting.
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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 |
| Weekend of rest with family and friends.....body and mind needs it! |
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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.. |
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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 cloudy, 62 F and winds out of the N @ 5 mph. Did not feel motivated at all to do this run....good thing I left at 6.30 in the morning, at least I excaped the humidity expected for today. Ran 26 miles at a pace of 7.58 minutes....total time of 3 hrs, 27 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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Going to use this week as a recovery week....keep the miles down to about 60-70. I noticed in the last couple of weeks that although I have the endurance for these long runs, the added mileage over the last couple of months leaves my legs feeling tired enough that I cannot seem to get in some quality runs....example....short pickups during long runs, and separate speed and hill workouts. I need more recovery time to allow for more key run workouts. I am now comfortable with the fact that I have achieved a solid base...I need to get in those key runs to help develop more strength and speed, which involves changing my weekly workout plan. Today....going to spend the day out on my mountain bike enjoying this nice weather. 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 | 16.50 | 0.00 | 0.00 | 16.50 |
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Outside run....4.30 AM.....mostly in the dark......66 F with calm winds. Ran 16.50 miles at a MP of 7.31 minutes...total time of 2 hrs, 4 minutes. Nice to run in the dark....hardly no traffic, very quiet, birds singing, calm winds, cool with little humidity and got to see the sun come up over Lake St. Clair on the back half. Really enjoyed this run, and felt quite strong after yesterday's rest.......something to be said about rest days!! Afternoon.....30 km. mountain bike ride to Belle River and back....very warm and humid! 10 mile run with some MP tempos thrown in tomorrow.
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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 change in my plans for the day.....its just dangerously hot out there....108 F with the humidex factered in....so I gave myself another day off and the added rest this week will do me good. |
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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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Outside run......Sunny, 82 F, humidex of 70 %....feels like 100 F, and calm winds. Ran 8.10 miles......64 minutes....average pace of 7.54 minutes. Had to keep an easy pace....extremely hot to run in....its going to take some adjustment to get used to this heat, or modify my schedule to run very early in the morning, as this humidity really zaps me of energy!! Afternoon......40 km. bike ride....Belle River 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 | | 0.00 | 0.00 | 8.10 | 0.00 | 8.10 |
| Outside run.....Sunny, 75 F and winds out of the N @ 11 mph. Humidex @ 69 %....feels like 86 F Left late for this run so I ran in considerable heat, but not anywere like yesterday. 8.10 mile tempo run in a time of 58 minutes....average pace of 7.10 minutes. Great run considering, as I felt very strong....good form. I'm really feeling the positive effects of a lower mileage week...feels like I have new legs!! Afternoon....40 km mountain bike ride to belle River.
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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 today and tomorrow....resting up for a strong week of training next week |
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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 | | 0.00 | 16.50 | 0.00 | 0.00 | 16.50 |
| Outside run.....Sunny, 75 F and winds out of the W @ 14 mph. Marathon pace run of 16.50 miles.....time of 2 hrs, 04 minutes......average pace of 7.31 minutes. Considerable head winds on front half of run of 14 mph and warm temps made for this to be a good run for me.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.35 | 0.00 | 4.00 | 0.00 | 7.35 |
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Morning.....TM.....1 mile warm up @ 8.30 minute pace 4- 1 mile repeats @ 6.58 minute pace, with .25 mile walk in between 1.25 miles cool down @ 8.0 minute pace Afternoon....1.50 hrs strength training at the gym.....chest, back and abs. Medium-Long run tomorrow..... trying to keep a good weekly base, but also get in a couple key short runs of speed and hills.
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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 | | 173.95 | 177.70 | 15.10 | 0.00 | 366.75 |
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