| 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 | | 146.90 | 78.45 | 50.05 | 0.00 | 275.40 |
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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.....great week of running.....a PR in a half marathon race, two good tempo runs, and 80 miles for the week, 80 km. of mountain biking. Plan on joining the group from the running clinic tomorrow morning for a medium-long run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.25 | 8.25 | 0.00 | 16.50 |
| Outside run.....Sunny, 71 F and winds out of the NW @ 9 mph. Ran 16.50 miles.....first 8.25 miles in 63 minutes at a marathon pace of 7.38 minutes per mile. Back half in 54 minutes at a tempo pace of 6.32 minutes. Total time of run was 1 hr, 57 minutes with an average pace for entire run of 7.05 minutes. Good workout!!
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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.....Sunny, 73 F and gusty winds out of the SW @ 19 mph. Ran 14.25 miles at a MP of 7.22 minutes per mile.....total time of 1 hr, 45 minutes. The wind was a challenge to run in today, but a good stamina run.
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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, 75 F with humidity @ 88 %....making it feel like 88 F. Winds out of the SW @ 12 mph. Ran 10.10 miles at a easy pace of 7.31 minutes per mile....total time of 1 hr, 16 minutes.....very warm and high humidity made it quite difficult to run in 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 | | 17.25 | 0.00 | 0.00 | 0.00 | 17.25 |
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Outside run.....Sunny, 73 F and winds out of the N @ 7 mph. Ran 17.25 miles at an easy pace of 7.29 minutes per mile.....total time of 2 hrs, 09 minutes. Afternoon.......40 km. mountain bike riding to Belle River and back. Perfect day for 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 | | 0.00 | 14.25 | 0.00 | 0.00 | 14.25 |
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Outside run.....Sunny, 66 F and winds out of the N @ 6 mph. Ran 14.25 miles at a MP of 7.14 minutes per mile......total time of 1 hr, 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 | 5.00 | 5.10 | 0.00 | 10.10 |
| Outside run......Mostly sunny, 68 F and winds out of the NE @ 8 mph. Ran 10.10 miles in a time of 1 hr, 11 minutes.....Ran @ MP with numerous quarter mile pickups @ tempo pace......averaged total run @ a 7.02 minute pace. Good run....felt very strong with good form throughout.
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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. Plan on taking tomorrow off also....legs are tired and the extra day will pay off positively for me.
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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.......I did not plan on running today, but this morning I had some errans to do in my car and I seen so many people out running and so I could not resist....even though I did not leave the house till noon.....the temperature was 89 F and with the humidex factored in the temp felt like 111 F with mostly sunny skies and a considerable wind out of the SW @ 17 mph. Ran 16.50 miles at a real slow pace......at about 2 miles from home on the back half the heat just felt like more than I could handle, so I stopped at the beach there and jumped in the lake....felt really good!....then ran the rest of the way back home. A real mental endurance run 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 | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Outside run.....Sunny, 78 F and winds out of the S @ 11 mph. Humidity @ 79 % makes it feel like 97 F! Another hot day....man its difficult to run in this heat and I cannot run earlier in the day because of other comittments, so these runs make me feel like I am regressing in my training....ran 10.1 miles today and it felt like a 15 mile run! Total time of run was 1 hr, 17 minutes with an average pace of 7.37 minutes.
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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 |
| Outside run......Sunny skies, 77 F and winds out of the W @ 4 mph. Ran 10.10 miles in a time of 1 hr, 15 minutes.....average pace of 7.26 minutes. This humidity is really getting to me. I noticed that I lost about 7 lbs. of water weight on these 10 mile runs the last few days, when I usually will only loose about 4 lbs. on a 20 or more mile run. Incredible how much I sweat! Would like to get a long run in tomorrow so it will be an early one!
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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 |
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Outside run....Mostly sunny, 69 F and winds out of the N @ 7 mph. What a differance the cooler temps have on these longer runs....ran 21.50 miles in a time of 2 hrs, 42 minutes.....average pace of 7.32 minutes.....this run felt easy and the pace was very comfortable. Afternoon........40 km. mountain bike ride to Belle River and back.....legs felt really good considering the long run this morning.
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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 |
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Outside run......Sunny, 75 F and winds out of the NE @ 4 mph. Ran 18.25 miles....meant to be ran at a recovery pace and it felt like it, but my accual pace was 7.44 minutes per mile in a total time of 2 hrs, 21 minutes. A bit more humid and warm today. Afternoon.......40 km. bike ride to Belle River and back.....anoth perfect weather day to be out on my bike!
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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 | 0.00 | 0.00 | 0.00 | 10.10 |
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Outside run......another very warm and humid day......Sunny, 77 F and winds are calm...humidity @ 74 % which makes it feel like 91 F. Ran 10.10 miles in a time of 1 hr, 16 minutes.....average pace for run was 7.31 minutes. Will try to do a recovery run late this afternoon if time permits. 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest today....good effort this 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 |
| extra rest day from running......40 km bike ride for some cross training. |
| 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 |
| Outside run........Partly sunny, 80 F and winds out of the W @ 8 mph. Humidity @ 74 % to make it feel like 99 F It was one of those days.....did not feel like running today at all and I left when the temperature was too high with high humidity. Ran 10.10 miles at a MP of 7.20 minutes per mile in a total time of 1 hr, 14 minutes. Glad to have gotten this run in anyway and happy to have done a MP in this heat. I guess what does not kill me will make me stronger!!
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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..... Mostly sunny, 75 F and winds out of the SW @ 11 mph. Humidity @ 83 %...makes it feel like 91 F. Took it very easy today as the temperature outside was warm....not as warm as yesterday, but very high humidity. Ran 16.50 miles at a easy pace of 7.49 minutes per mile....total time of 2 hrs, 09 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 | | 10.10 | 16.50 | 0.00 | 0.00 | 26.60 |
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Morning......Outside run.....Sunny, 75 F and winds out of the E @ 4 mph. Humidity @ 57 %. Ran 16.50 miles at a MP of 7.16 minutes per mile. Felt very comfortable, especially considering the humidity was so much less than yesterday....still warm though. Total time of run was 2 hours. Mid-Afternoon......Outside run.....Sunny, 80 F and winds out of the SW @ 8 mph. Humidity @ 51 % makes it feel like 90 F. Ran 10.10 miles for a double run at a recovery pace. I left my watch at home so as to not worry about time....just a slow recovery run....heat did not feel so bad as the humidity is low.
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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......Cloudy, 80 F and winds gusting out of the S @ 17 mph. Humidity @ 79 % makes it feel like 100 F. Ran 16.50 miles at a recovery pace of 8.18 minutes per mile...total time of 2 hrs, 17 minutes. Tough run.....heat and humidity was a factor and strong gusty winds. When I left for the run it looked like rain and I was hoping for that to cool things off, but no such luck!. Legs are tired.... I ran almost 70 miles in 4 days and 43 of those miles in the last 2 days.....might take tomorrow off...I'll see how the legs feel 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 |
| Taking today off.....legs feel a lot better today, but really noticing an increase in my resting heart rate....maybe a sign that I need a little more rest this week....will run a medium-long 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 | | 0.00 | 0.00 | 16.50 | 0.00 | 16.50 |
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Outside run.....Raining, 59 F and winds out of the NW @ 8mph. Ran 16.50 miles at a tempo pace of 7.02 minutes per mile. Total time of run was 1 hr, 56 minutes. Raining for the entire run....felt so good to run in the rain with cool temperatures of 59 F....what a relief from all this heat and humidity!!. Good week.....four medium-long runs and one double run ( 26.60 mile day ) this week to make 86.20 miles in 5 runs.
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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 | | 0.00 | 0.00 | 10.10 | 0.00 | 10.10 |
| Outside run..... Partly cloudy, 64 F and winds out of the S @ 2 mph. Great running weather! Ran 10.10 miles as a tempo run.....total time of 70 minutes and held a steady pace of 6.56 minutes per mile....felt really good except for a bit of shin sprints on the left leg....will have to watch that this week and back off on the miles if necessary. 8 more weeks till the marathon!!
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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 |
| Taking today off from running and possibly a day or two more.....shin splints on left leg considerable....actually, feeling a bit more sore than yesterday....in the past, this would heal up in a couple days, but I am being extra cautious about this....do not want a long term injury with only 8 weeks till the marathon. Decided to do some cross training....40 km. bike ride. Taking it day by day...a good week for recovery anyway....last 4 weeks were 80 plus mile weeks. |
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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....still nurturing shin splints. Strength training at the gym......chest, shoulders 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 | 0.00 | 0.00 | 0.00 | 0.00 |
| Looks like this week will be a right-off for me as far as running, but everything happens for a reason and a week off might be a real good thing for me....so I am doing some cross training....strength training at the gym.....shoulders and abs. Leg pain feels about 80 % better.....a 5 day rest is what I plan, then hopefully I can get a run in on Sunday.
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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 |
| Strength training at the gym......arms, abs. |
| 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.....plan on running tomorrow...maybe 10...see how legs feel after the 5 day 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 |
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Going to start back running tomorrow. 25 km bike ride today.... a little windy and cool!
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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, 59 F and winds out of the NE @ 4 mph. Ran 10.10 miles at a pace of 6.56 minutes per mile....total time of 1 hr, 10 minutes. Legs felt 100% no pain at all, just a little difficulty regulating my breathing. Felt so good to run again after 6 days of rest.....looking forward to a good week!! Afternoon.......strength training at the gym......chest, back and abs.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 146.90 | 78.45 | 50.05 | 0.00 | 275.40 |
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