| 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 | | 153.10 | 96.83 | 70.72 | 0.00 | 320.65 |
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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.......Mostly cloudy, 64 F and winds out of the N @ 4 mph. Ran a uneventful 18.25 mile medium long endurance run at a comfortable pace of 8.26 minutes.....for the most part a very easy run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 2.00 | 0.00 | 6.25 |
| AM....Gym TM.....ran 6.25 miles hill workout....1.0 mile warm up @ 8.30 minute pace 8 incline repeats- .25 mile @ 8.30 minute pace with 6 % incline, then .25 mile flat @ 8.30 minute pace. 1.25 mile cool down @ 8.0 minute pace. Strength training....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 | 14.25 | 0.00 | 0.00 | 14.25 |
| Outside run.....Partly sunny, 66 F and winds out of the NW @ 12 mph. Ran 14.25 miles @ MP....total time of 1 hr, 45 minutes.....average pace of 7.26 minutes. Don't have a garmin, so I'm not sure what my splits are but I'm sure I ran a negative split as the winds were quiet gusty on the front half of this run. ......need to get a garmin!
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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 |
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Outside run.....Sunny, 66F and calm winds. Ran 14.25 miles at an easy pace of 7.47 minutes.....total time of 1 hr, 51 minutes. Afternoon.......40 km. mountain 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 |
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Day off from running. AM......strength training at the gym.....shoulders and abs. Afternoon......50km. bike ride to Belle River. perfect day for biking....calm winds, warm and sunny.
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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 | | 21.50 | 0.00 | 0.00 | 0.00 | 21.50 |
| Outside long run.......Sunny, 77 F and winds out of the NW @ 15 mph. Ran a long run of 21.50 miles in a time of 2 hrs, 58 minutes.....average pace of 8.17 minutes. No problems...a smooth run considering the warm temps and gusty winds.
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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 | 7.13 | 7.12 | 0.00 | 14.25 |
| Outside run.....Sunny, 64 F and winds out of the NW @ 12 mph. Ran 14.25 miles....first half with considerable head winds...ran @ MP. Back half @ tempo pace. Total time for run was 1 hr, 44 minutes....average for entire run was 7.18 minutes per mile. Very productive run!
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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 | 10.10 | 0.00 | 10.10 |
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Outside run......Sunny, 62 F and winds out of the NW @ 4 mph. Ran a steady 10.1 mile tempo at a pace of 7.08 minutes.....1 hr, 12 minutes. Felt strong and in good form the entire run. Afternoon..... 40 km. bike ride to belle River area and back.....perfect biking and running day!!
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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 |
| Outside run.....Sunny, 71 F and winds out of the N @ 7 mph. Ran a medium-long run of 16.50 miles in a time of 2 hrs, 10 minutes.....an average comfortable pace of 7.52 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 | 10.10 | 0.00 | 0.00 | 10.10 |
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Outside run......Partly sunny, 75 F and winds out of the S @ 6 mph. Ran 10.1 miles at a faster than marathon pace.....quite warm today....I was sweating buckets! total time of 1 hr, 15 minutes.....average pace of 7.26 minutes. 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 | | 0.00 | 16.50 | 0.00 | 0.00 | 16.50 |
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Outside run......Partly sunny, 77 F and winds out of the W @ 12 mph. Ran 16.50 miles in a time of 2 hours.....shifting between tempo and marathon paces. Very warm and humid during this run! Average pace of 7.16 minutes per mile for entire run.
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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 |
| 60 km. bike ride around county......beautiful 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 | | 21.50 | 0.00 | 0.00 | 0.00 | 21.50 |
| Outside run.....Sunny, 71 F and winds out of the SW @ 7 mph. Ran a long run of 21.50 miles in a time of 2 hrs, 46 minutes......average pace of 7.43 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 | 10.10 | 0.00 | 10.10 |
| Outside run.....Sunny, 68 F and winds out of the N @ 4 mph. Ran a tempo of 10.10 miles in a time of 1 hr, 11 minutes.....average pace of 7.02 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 |
| complete rest day.....needed that extra day this week. Longer 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 | | 0.00 | 16.50 | 0.00 | 0.00 | 16.50 |
| Outside run......Sunny, 73 F and winds out of the SW @ 6 mph. Ran 16.50 miles in a faster than marathon pace of 7.13 minutes per mile.....total time of 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| Ran in another pair of runners on my medium long run yesterday, and after the run had quite bad shin splints....painfull even to walk, but today its about 50% better, so I am taking today and most likely tomorrow off from running to heal properly. |
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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 | 0.00 | 8.10 | 0.00 | 8.10 |
| outside run.....mostly sunny, 66 F and winds out of the N @ 7 mph. Ran 8.10 miles at a tempo pace of 7.02 minutes per mile....total time of 57 minutes. Legs felt good.....very mild shin sprints.
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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 | 10.00 | 0.00 | 0.00 | 10.00 |
| Outside run....Cloudy, 71 F and winds out of the S @ 9 mph. Ran 10.10 miles at a MP of 7.37 minutes per mile....total time of 1 hr, 17 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Outside run.....Partly sunny, 73 F and winds out of the SE @ 8 mph. Ran 12.0 miles at an easy pace of 7.50 minutes per mile.....total time of 1 hr, 34 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 | 10.10 | 0.00 | 0.00 | 10.10 |
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Outside run......Hazy, 69 F and winds out of the SE 4 mph. Ran 10.10 miles at a faster than MP of 7.20 minutes per mile.....total time of 1 hr, 14 minutes. Going to keep the mileage down this week in preparation for this Sunday's half marathon race.
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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 |
| complete 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 | 0.00 | 10.10 | 0.00 | 10.10 |
| Outside run......Sunny, 66 F and winds out of the W @ 4 mph. Ran 10.10 miles at a tempo pace of 7.08 minutes per mile.....total time of 1 hr, 12 minutes. New shoes.
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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....half marathon race tomorrow |
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| | Race: |
Running From Cancer (13.1 Miles) 01:30:13, Place overall: 20, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 13.10 | 0.00 | 13.10 |
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Running From Cancer half marathon race.....a PR for me....never ran a half in a race and was not sure how I would do....my best half was my half split in last years marathon which was 1 hr, 39 minutes, so this is a great improvement for me! .,..an average pace of 6.53 minutes. Felt strong the entire run.....started with a very conservative pace and passed many people, then around mile 5, I caught sight of a friend.....2nd place female runner....and she had a good pace, so I decided to attempt and catch her and maybe keep up with her for as long as I could. I caught her at the turn around point and I was able to keep up with her pace and at mile 9 had enough left that I picked up my pace, passed her and caught about 5 or 6 more runners....all in all a great run for me and a huge confidence builder for my try at a BQ in October in Detroit.
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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......Sunny, 66 F and winds out of the SW @ 4 mph. Ran 10.10 miles at a easy recovery pace of 7.49 minutes per mile.....total time of 1 hr, 19 minutes. Legs felt tight first couple of miles, but then I loosened up....run felt strong and comfortable.
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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 | 10.10 | 0.00 | 10.10 |
| Outside run.....Light rain, 71 F and winds out of the SW @ 12 mph. Ran a 10.10 mile tempo at a pace which is a PR for me for a 10 mile run and considering a fair amount of head wind on the front half of this run...this was a great run for me....very excited with these results lately!! Total time for todays run was 1 hr, 09 minutes.....average pace of 6.50 minutes per mile.
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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 | | 20.50 | 0.00 | 0.00 | 0.00 | 20.50 |
| Outside long run......Cloudy, 69 F and winds out of the E @ 4 mph. Ran a long run of 20.50 miles at a comfortable pace of 7.42 minutes per mile.....total time of 2 hours, 38 minutes. Legs were a bit stiff....still not fully recovered from Sunday's race.
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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 |
| Outside run......Sunny, 71 F with calm winds. Ran 12.25 miles mixing tempo and marathon paces......total time of run was 1 hr, 26 minutes with a total average pace of 7.01 minutes. Good solid run. Afternoon......40 km. bike ride to belle River and back....mountain 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 | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
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Outside run......recovery....Sunny, 75 F and winds out of the N @ 7 mph. Ran 14.25 miles at a recovery pace of 8 minutes per mile.....total time of 1 hr, 54 minutes. Very warm and humid today...really takes a lot out of me, but slowly I am acclimitizing to this heat. Afternoon.......40 km. mountain bike ride to 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 | | 153.10 | 96.83 | 70.72 | 0.00 | 320.65 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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