| 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 | | 99.00 | 79.05 | 29.70 | 0.00 | 207.75 |
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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, 78 F and winds out of the N @ 4 mph. Humidity @ 61 % 8.10 miles in a time of 65 minutes, with an average pace of 8.0 minutes. very hot and humid during this run, but I felt very good considering I ran 16 miles yesterday. Decided to do an easy pace today, and speed work tomorrow. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.75 | 0.00 | 4.00 | 0.00 | 5.75 |
| Sunny, 75 F and winds out of the N @ 14 mph. Humidity @ 61 %. Speed run today...times were....1.50 mile warmup and 4 times 1 mile repeats....1@ 6.58, 2 @ 6.33, 3 @ 6.29, 4 @ 6.37, then .25 mile warm down. Total time for 5.75 miles was 39 minutes at an average pace of 6.47 minutes. This was a very challenging speed workout for me, but I'm pleased with the times and now I have something to measure against.
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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, 78 F and calm winds. Humidity @ 61 %....perfect day! Road my bike today....did some speed work......40 km. no running today .....11 mile easy pace run tomorrow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 17.25 | 0.00 | 0.00 | 17.25 |
| Partly cloudy, 78 F and winds out of the SW @ 8 mph. Humidity @ 54 %. 17.25 miles in a time of 2 hours, 17 minutes. Average pace of 7.56 minutes. ....had 48 oz. of water and 2 Roctane Gu. felt very good on this run. Planned on doing a 11 mile run but kept going. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Mostly cloudy, 82 F and winds out of the SW @ 12 mph. Humidity @ 66 %. feels like 99 F. 9.25 miles at an easy pace of 8.38 minutes. 1 hour and 20 minutes. Hills tomorrow as it should be a lot less humid and hot. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
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Sunny, 78 F and winds out of the NW @ 6 mph. Humidity @ 54 %. feels like 88 F. Hill workout ......2.50 mile warm up @ 8.0 minute pace 8 hill repeats @ 200 meter..... 1.50 mile warm down @ 8.0 minute pace 1.0 mile tempo run @ 6.30 minute pace excellent workout today....felt very good. Will do an easy pace run tomorrow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 11.50 | 0.00 | 0.00 | 11.50 |
| Partly sunny, 75 F and winds out of the NW @ 9 mph. Humidity at a comfortable 57 %. 11.50 miles today in a time of 1 hour, 28 minutes....average pace of 7.39 minutes. Wanted this to be a slow pace run, but decided to let my legs go at a comfortable pace. It seems that I can run this pace comfortably up to about 13 miles then I slow considerably....cannot maintain. I'm not sure if its endurance or strength I need to work on. |
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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 .....speed workout tomorrow |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 5.00 | 0.00 | 6.00 |
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Mostly cloudy, 77 F and winds out of the SW @ 14 mph. Humidity @ 47 %. Speed workout at the local High School track, as follows..... no warm up, just 10 minutes of stretching . Five 1 mile repeats....1 @ 7.10; 2 @ 6.21; 3 @ 6.24; 4 @ 6.35; and 5 @ 6.46. I got progressively slower after each repeat, but I imagine that the stamina will improve with more speed work. I took 400 meter cool down after each repeat. Next time I will shorten that to 200 meters. Good 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 |
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rest day....long run tomorrow
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.60 | 0.00 | 0.00 | 0.00 | 21.60 |
| Sunny, 71 F and winds out of the N @ 9 mph. Humidity @ 61 %. 21.60 miles at an easy pace of 8.14 minutes.....total time of 2 hours, 58 minutes. Felt very good on this run, but legs felt very heavy on the last 3 miles....overall, not bad. easy pace run tomorrow. |
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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 |
| Mostly sunny, 73 F with calm winds. Humidity @ 61 % 8.10 miles in a time of 64 minutes.....average pace of 7.54 minutes. Legs muscles felt very tight and I had minor pain in my right archilles which went away after the first mile. |
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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.....hills tomorrow |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 2.50 | 0.00 | 11.00 |
| Mostly sunny, 73 F and winds out of the NE @ 7 mph. Humidity @ 61 %. Endurance and strength workout today...... 8.0 miles at an easy pace, then 10 hill repeats at the Heron hill.......no rest in between repeats, then 0.50 mile warm down afterwards..........good workout. easy pace tomorrow |
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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 |
| Sunny, 68 F and winds out of the N @ 8 mph. Humidity @ 68 %. 8.10 miles....1 hour, 2 minutes, at an average pace of 7.39 minutes. Legs were very tight during this run...must be from hill workout yesterday. |
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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 |
| Beautiful day today.....decided to postpone my speed workout till tomorrow and go for a long bike ride to take advantage of this weather......90 km bike ride throughout Essex County. great day....really enjoyed that!. |
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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.....35 km bike ride to Belle River and back. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 0.00 | 5.00 | 0.00 | 6.25 |
| Strength training at the gym.....core muscles, chest and shoulders 10 minutes of rowing to warm up for some speedwork on the treadmill 6.25 miles.....8 repeats of 800 meters......8.6, 9.0, 9.1, 9.2, 9.3, 9.4, 9.5, 9.5 and 1 mile @ 9.3 with 1 minute walking in between repeats and .25 mile cool down.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Sunny, 68 F and winds out of the NE @ 9 mph. Humidity @ 56 %. 10.0 miles....no time recorded, but probably at an 8 minute pace. Great day for run! strength training at the gym.......core and arms |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 2.50 | 0.00 | 7.50 |
| Sunny, 73 F and winds out of the NE @ 4 mph. Humidity @ 53 % Hill workout....2.50 mile warm up, then 10 hill repeats of .25 ml., then 2.50 mile cool down. The hill repeats were down at about 80 % effort so I count them as Threshold miles. 35 km bike ride to Belle River and back to Tecumseh. beautiful weather conditions today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| Sunny, 84 F and winds out of the E @ 11 mph. Humidity @ 40 %. 11.10 miles in 1 hour, 30 minutes, with an average pace of 8.0 minutes. Left around noon for this run, so it was very warm. Time to retire these runners.....530 miles. 35 km bike ride.....Belle River and back to Tecumseh. |
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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.....bought new runners today, and I plan on doing a long run tomorrow....hopefully, I'll feel OK, as they are not broken in. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.05 | 0.00 | 5.20 | 0.00 | 6.25 |
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I did not want to do my long run with shoes that are not broken in, so I did some speed work..... TM....8 repeats of 800 meters....6.40-6.18 minute pace....went back and forth with these speeds, changing every .10 mile., then 1.20 miles at 6.40 minute pace.....45 sec rest in between repeats. 10 minutes of rowing strength training......back muscles and core. |
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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.....long run tomorrow 40 km bike ride....to Belle river and back to Tecumseh, then around Tecumseh area...hot and humid day. Looking forward to the milder temps this week for running. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 23.00 | 0.00 | 0.00 | 23.00 |
| Mostly sunny, 69 F and winds out of the NE @ 15 mph. humidity @ 56 %. Beautiful day for running, except there was a strong wind on most of the back half. Ran 23.0 miles @ my desired marathon pace for a BQ. Time was 3 hours and 5 minutes with an average pace of 8.02 minutes. Good run. |
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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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Sunny, 71 F and winds out of the NE @ 12 mph. Humidity @ 57 %. 8.10 miles in a time of 62 minutes....average pace of 7.39 minutes. Wanted to run an easy pace today.....especially after the long run yesterday, but my legs felt good so I ran expected marathon pace with numerous surges throughout the run. Felt really good. P.M......strength training at the gym.....chest and shoulders pool...20 laps of front crawl, then 10 laps of aqua jogging....that is difficult to do....need to practice!
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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 | 0.00 | 2.50 | 0.00 | 7.50 |
| Partly sunny, 75 F and winds out of the E @ 14 mph. Humidity @ 54 %. A.M......Hill workout today....2.50 mile warm up, then 10 hill repeats of .25 miles, then 2.50 miles cool down. P.M.......strength training at the gym....core and arms Pool.... 30 laps ...front crawl, then 20 laps of aqua jogging....really starting to get the hang of this and I like 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 |
| complete rest day.....speed work tomorrow. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| Partly cloudy, 71 F and winds out of the S @ 6 mph. Humidity @ 88 % 11.25 miles .....a very difficult and slow run today I think thats due to the fact that I feel very stressed today.....my son leaves for Vancouver to go to school....and also the humidity factor....88 %.......total time of 1 hour and 34 minutes, with an average pace of 8.22 minutes.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 |
| A.M......40 km. bike ride from Tec. to Belle River and back. Afternoon.....strength training at the gym.......back muscles. 3.0 mile run on the TM....wanted to do a tempo run, but my legs were not up to it. Total time....22 minutes. Pool.......30 laps.....front crawl, then 20 laps.....aqua jogging. Good week overall.
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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 from running.....40 km. bike ride......beautiful day! |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 99.00 | 79.05 | 29.70 | 0.00 | 207.75 |
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