| 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 | | 243.30 | 151.75 | 4.00 | 0.00 | 399.05 |
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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 |
| Sunny, 86 F and winds out of the SW @ 9 mph. 100km. bike ride from Tecumseh to Kingsville and back on the Greenway bike trail....very hot and humid....sun was a real factor!!
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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 |
| Sunny, 84 F and winds out of the SE @ 7 mph. 40 km. 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 | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Mostly Sunny, 73 F and winds out of the E @ 11 mph. 12.25 miles at a slow pace of 8.20 minutes per mile....1 hr, 42 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 | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
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Sunny, 75 F and winds out of the SW @ 11 mph.....very warm and humid!
12.25 miles at an easy pace of 8.49 minutes per mile....1 hr, 48 minutes. Afternoon.......40 km. 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 | 12.25 | 0.00 | 0.00 | 12.25 |
| Mostly Sunny, 75 F and winds out of the W @ 7 mph. 12.25 miles at a MP of 8.0 minutes per mile....1 hr, 38 minutes....very humid again today.
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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 |
| Cloudy, 72 F and winds out of the NE @ 11 mph. 12.25 miles at a comfortable pace of 8.0 minutes per mile....1 hr, 38 minutes. Very comfortable weather conditions for running today.
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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 |
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Sunny, 66 F and winds out of the NE @ 7 mph. 12.25 miles at a pace of 8.25 minutes per mile....1 hr, 43 minutes.....tough run today for some reason. Afternoon....40 km. 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 |
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Sunny, 77 F and winds out of the E @ 4 mph. 12.25 miles at an easy pace of 8.29 minutes per mile....1 hr, 44 minutes Afternoon......40 km. 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 | | 12.25 | 0.00 | 0.00 | 0.00 | 12.25 |
| Sunny, 75 F and winds out of the S @ 4 mph. Very warm and humid! 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 | | 0.00 | 12.25 | 0.00 | 0.00 | 12.25 |
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Mostly Sunny, 72 F and winds out of the W @ 7 mph. 12.25 miles at a MP of 8.0 minutes per mile....1 hr, 39 minutes. Afternoon.....40 km. 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 | 12.25 | 0.00 | 0.00 | 24.50 |
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Double Run... AM.....Sunny, 66 F and winds out of the N @ 8 mph. 12.25 miles at a faster than MP of 7.40 minutes per mile....1 hr, 34 minutes. Absolutely perfect weather for running! PM.....Mostly Sunny, 73 F and winds out of the NE @ 12 mph. 12.25 miles at a relaxed pace of 8.39 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 | | 12.25 | 12.25 | 0.00 | 0.00 | 24.50 |
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Double Run... AM.....Sunny, 63 F and winds out of the N @ 4 mph. 12.25 miles at a comfortable pace of 8.0 minutes per mile.....1 hr, 39 minutes. Another beautiful morning! PM...Mostly Sunny, 75 F and winds out of the N@ 2 mph. 12.25 miles at a pace of 8.44 minutes per mile....1 hr, 47 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 |
| AM....Light Rain, 68 F and winds out of the NE @ 8 mph. 12.25 miles at a MP of 8.0 minutes per mile....1 hr, 39 minutes. Legs felt fresh....I think the double runs are going to prove to be a huge benefit to me!
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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 | | 8.10 | 12.25 | 0.00 | 0.00 | 20.35 |
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Double Run.... AM.....Sunny, 73 F and winds calm. 12.25 miles at a MP of 7.50 minutes per mile....1 hr, 36 minutes. Felt great today! PM.....Sunny, 82 F and winds out of the S @ 9 mph. 8.10 miles at an easy pace of 8.16 minutes per mile...1 hr, 07 minutes. Very warm and humid!! Good week....106.00 miles including 3 days of double runs. Feeling strong.
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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 |
| Sunny, 90 F and winds out of the S @ 9 mph....very hot and humid. 40 km 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 | | 10.10 | 12.25 | 0.00 | 0.00 | 22.35 |
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Double Run.... AM.....Mostly cloudy, 79 F and winds calm......extremely humid today! 12.25 miles at a pace of 7.21 minutes per mile.....1 hr, 30 minutes. Good strong run for me. PM....Sunny, 90 F and winds out of the W @ 8 mph.....Very hot and humid.....kept this run very slow. 10.10 miles at a pace of 8.55 minutes per mile...1 hr, 30 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 | | 20.25 | 0.00 | 0.00 | 0.00 | 20.25 |
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Double Run.... AM.....Partly cloudy, 73 F and winds out of the NE @ 4 mph. 14.25 miles at an easy pace of 8.29 minutes per mile....2 hrs, 01 minutes. PM......Sunny, 79 F and winds out of the N @ 7 mph. 6.0 miles at a comfortable 9.0 minute per mile pace.....54 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 | | 14.50 | 2.00 | 4.00 | 0.00 | 20.50 |
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Double Run..... AM....Sunny, 77 F and winds out of the W @ 4 mph. 14.25 miles at a pace of 8.21 minutes per mile....1 hr, 59 minutes. PM.....TM run.....6.25 miles playing with various speeds from 8.30 mpm to 6.30 mpm...good run. Dealing with some nasty blisters on my feet from the wet socks and shoes with all this humidity....will go up to 102 F...40 C tomorrow with a humidex of 119 F...will have to run early in the morning in the dark in order to get a run in.
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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 | | 17.50 | 3.00 | 0.00 | 0.00 | 20.50 |
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Double Run.... AM...Sunny, 82 F with a humidex of 84 % which makes it feel like 102 F...winds out of the SW @ 8 mph. 14.25 miles at a slow pace of 9.0 minutes per mile....extreme humidity this morning made for a difficult run. PM......TM...took it easy on this run also as it was even hot in the gym! Ran 6.25 miles and varied the speed every 0.25 mile from 8.30 to 7.30.
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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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AM.....Partly Cloudy, 73 F and calm winds.......so much more comfortable today for running. 14.25 miles at a very comfortable pace of 8.13 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 | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| AM....Cloudy, 77 F and winds out of the W @ 7 mph. 14.25 miles at a pace of 8.17 minutes per mile.....1 hr, 58 minutes. Good week....112.00 miles of running and feeling great.
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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 |
| 40 km. 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 | | 6.00 | 14.25 | 0.00 | 0.00 | 20.25 |
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Double Run.... AM...Mostly sunny, 79 F and winds out of the N @ 7 mph. 14.25 miles at a MP of 8.0 minutes per mile....1 hr, 54 minutes. PM.....Mostly Cloudy, 82 F and winds out of the NW @ 12 mph. 6.0 miles at a comfortable pace of 8.30 minutes per mile....51 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 | | 6.00 | 14.25 | 0.00 | 0.00 | 20.25 |
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Double Run.... AM....Mostly Sunny, 72 F and winds out of the W @ 8 mph...Beautiful running weather! 14.25 miles at a pace of 7.35 minutes per mile....1 hr, 48 minutes. PM.....Sunny, 82 F and winds out of the NW @ 16 mph....very windy! 6.0 miles at a pace of 8.20 minutes per mile....50 minutes. Maintaining some substantial mileage these last couple of weeks, but feeling fantastic!...mentally and physically.
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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 | 20.25 | 0.00 | 0.00 | 20.25 |
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Double Run.... AM....Sunny, 73 F and winds out of the SE @ 7 mph. 14.25 miles at a pace of 7.30 minutes per mile....1 hr, 47 minutes. PM....Mostly Cloudy, 79 F and winds out of the S @ 12 mph. 6.0 miles at a pace of 7.20 minutes per mile....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 | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| AM.....Rain, 77 F and winds out of the SW @ 11 mph. 14.25 miles at a relaxed pace of 8.25 minutes per mile....2 hrs....Tough run probably because my shoes and shorts were soaked just after 5 minutes into the 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 | | 17.10 | 0.00 | 0.00 | 0.00 | 17.10 |
| AM....Cloudy, 79 F and winds out of the NW @ 8 mph. 17.10 miles at a pace of 8.18 minutes per mile....2 hrs, 22 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 |
| AM...Sunny, 82 F and winds out of the SE @ 4 mph. 15.0 miles at a pace of 8.40 minutes per mile.....2 hrs, 12 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 |
| 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 | | 243.30 | 151.75 | 4.00 | 0.00 | 399.05 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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