| 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 | | 96.50 | 85.55 | 47.70 | 0.25 | 230.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 17.00 | 0.00 | 0.00 | 17.00 |
| 62 F, winds calm and humidity @ 88 %. Ran most of this run in the dark....left at 5.00 A.M.....17.0 miles in 2 hours and 9 minutes....average pace of 7. 34 minutes. 50 km bike ride around county.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Sunny, 77 F and winds out of the S @ 4 mph. Humidity @ 65 %. A.M....7.0 mile run in a time of 56 minutes......average pace of 8 minutes. Afternoon....20 km. bike ride around Tecumseh area. P.M.......Pool.....30 laps front crawl, then 20 laps of aqua jogging. |
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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 calm winds. Humidity @ 52 %. A.M......11 .25 miles in a time of 1 hour, 34 minutes......average pace of 8.22 minutes. hard run....felt very warm and humid....legs were tired. |
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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 |
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Speed work on the treadmill.....10 repeats of .50 miles @ 6.40 minutes pace with 45 sec. rest in between and .25 mile cool down. strength training.....chest and shoulders |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 4.50 | 0.00 | 5.50 |
| Speed work on tread mill....3 mile tempo run @ 6.58 minute pace, with a short surge at the end.....total time....20.30 minutes, then 10 repeats of 200 meters @ 6.00 minute pace with 15 sec. rest in between repeats, then .25 mile cool down.
10 minutes of rowing as warm up for run. strength training.....core and arms. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.10 | 0.00 | 0.00 | 0.00 | 14.10 |
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62 F, winds out of the N @ 4 mph.....dark outside.
A.M.....14.10 miles at a steady pace of 8.05 minutes.....total time was 1 hour, 54 minutes. Mid-morning.....40 km. bike ride to Belle River and back Afternoon......Pool....30 laps front crawl, then 40 laps aqua jogging. |
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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 |
| day off from running....strength training....core and back Pool.....40 laps...front crawl, 50 laps....aqua jogging |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 13.20 | 0.00 | 0.00 | 16.20 |
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Sunny, 62 F and winds out of the W @ 7 mph. Humidity @ 72 %. A.M......13.10 miles in a time of 1 hour, 43 minutes.....average pace of 7.48 minutes. P.M......3.0 miles....easy at Malden park.....some hills Pool.....40 laps front crawl, then 50 laps aqua jogging strength training at the gym......core, chest and shoulders
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.55 | 3.00 | 4.00 | 0.25 | 7.80 |
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A.M......Speed work on TM....3 repeats of 1 mile @ 9.1, and 1 mile @ 9.1 then .25 mile @ 10..... .25 mile cool down. Great to run next to Todd....I always get motivated and appreciate all his advice. strength training.......arms 10 minutes....indoor rowing P.M.......tread mill....3 miles fartlek training.....varied speed from 8 to 10....21 minutes. Pool.....40 laps....front crawl, then 10 laps aqua jogging.
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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.....I hate not running, but my body was tired from the speed work the last two days.....and I know I must be mindful of these signs....don't want an injury before Detroit in October! |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 16.10 | 0.00 | 0.00 | 16.10 |
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Sunny, 60 F and winds out of the E @ 4 mph. humidity @ 72 %. 16.10 miles....tempo. Ran a steady pace 7.38 minutes per mile which is .36 sec. per mile faster than my BQ time for the marathon. Felt very comfortable, and I know that I can run a slower pace and still finish in a decent time. Total time for this run was 2 hours and 3 minutes. Plan is to run a long run this weekend with a negative split faster than marathon pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 3.00 | 0.00 | 0.00 | 6.25 |
| tread mill....ran 3 miles @ 8 minute pace, then 3 miles @ 7.30 minute pace.....25 miles cool down......nice and easy run. strength training at the gym......core and back Pool.....40 laps...front crawl, then 50 laps...aqua jogging. |
| 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 | | 0.50 | 0.00 | 3.00 | 0.00 | 3.50 |
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tread mill.......speed work... 3 supersets of 400/800/400 @ 9.0/9.2/9.4 with .10 mile rest in between sets and .25 mile cool down afterwards. First time doing this type of speed work, but its a start. pool.....40 laps...front crawl, then 50 laps...aqua jog. I'm finding that the aqua jogging is helping me with my running form. |
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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....high mileage next week. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
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Partly sunny, 59 F and winds out of the NW @ 11 mph. 25 miles in a time of 3 hours, 23 minutes....average pace of 8.07 minutes. probably should not of run such a long run this week, but lots of personnel stress in my life right now, and a long run always seems to help. Pleased with this pace as I am still on target over 25 miles to finish in a good time in this October's Detroit marathon.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
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A.M.......Tread mill run......5.0 to flush legs from yesterdays long run. strength training....chest, shoulders and core. Afternoon.....35 km. bike ride Evening....Pool...40 laps...front crawl.
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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 | | 1.25 | 0.00 | 5.00 | 0.00 | 6.25 |
| Tread Mill.....speed work....10 repeats of .50 miles @ 6.40 minute pace with .10 mile rest in between and .25 mile cool down. strength training at the gym....core and arms. |
| 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 |
| Sunny, 62 F and winds out of the N @ 9 mph. A.M.....8.10 mile tempo run in a time of 58 minutes with an average pace of 7.10 minutes. Felt very strong, except for some tightness in the thighs.....overall, great run for me! |
| 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 |
| no running today 35 km bike ride from Tecumseh to Belle River and back strength training at the gym.....back Pool....50 laps...front crawl, 50 laps...aqua jogging.
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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 | | 1.25 | 0.00 | 5.00 | 0.00 | 6.25 |
| Tread Mill.....speed & hills......5 repeats of 1.0 miles as follows.....25 ml. @ 9, then .25 ml @ 7.5 with 5 % incline then repeat set with no rest.....then .10 ml. rest between mile repeats then .85 mile cool down @ 7.30 minute pace......quiet the workout combining incline and speed. strength training....core, chest and shoulders Pool.....50 laps....front crawl bike....short 15 km. ride on the trail to enjoy such a great day outside! |
| 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 |
| no running today strength training at the gym.....arms biking.....30 km. ride around county. |
| 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 | 18.25 | 0.00 | 0.00 | 18.25 |
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Mostly sunny, 60 F and winds out of the SE @ 8 mph. A.M....18.25 miles at faster than expected marathon pace....total time of 2 hours, 16 minutes....average pace of 7.27 minutes. P.M......5 mile walk up and around Malden hill strength training at the gym.....back pool....50 laps front crawl; 51 laps aqua jogging
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Tread Mill....4.25 miles at an easy pace of 8.30 minutes....flush legs from yesterdays long run Pool....50 laps front crawl. Feeling very sluggish...sort of weak today....no energy...maybe I just need to relax and take it easy the rest of the day...I was going to go biking, but now I think I will wait till tomorrow...and give myself a rest today. |
| 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 | | 1.25 | 0.00 | 5.00 | 0.00 | 6.25 |
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Tread Mill....5 repeats of the following....800 meters @ 9, then 800 meters @ 7.5 with 5 % incline. Rest in between repeats of .10 mile and .75 mile cool down afterwards. Strength training at the gym.....chest, shoulders and core. 35 km bike ride to Bridge and back....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 | | 0.00 | 0.00 | 8.10 | 0.00 | 8.10 |
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Sunny, calm winds and 69 F, humidity @ 73 % A.M.....8.10 miles as a tempo run...steady pace. Total time was 56 minutes, with an average pace of 6.55 minutes. felt very strong throughout run. P.M....Pool....50 laps front crawl; 50 laps aqua jogging
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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 |
| Sunny, 69 F and winds out of the NE @ 11 mph. Humidity @ 53 %. A.M....10 miles in a time of 1 hour, 19 minutes.....average pace of 7.54 minutes. Afternoon....bike ride.....35 km. ride to Belle River and back Evening....Pool....50 laps front crawl. |
| 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 |
| no running today strength training at the gym......core, legs and arms Pool.....50 laps front crawl; 50 laps aqua jogging. |
| 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 |
| no running today......35 km. bike ride. long run tomorrow....last one before Detroit. |
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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 |
| Cloudy, 64F and winds out of the SE @ 2 mph. humidity @ 77 %. 21.60 miles as an endurance run....easy pace of 8.14 minutes......total time of 2 hours 58 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 |
| no running today strength training at the gym......back and legs Pool.....50 laps front crawl; 50 laps aqua jogging. |
| 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 | | 96.50 | 85.55 | 47.70 | 0.25 | 230.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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