| 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 | | 179.80 | 83.55 | 23.20 | 0.00 | 286.55 |
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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......an absolutely beautiful day.....sunny, 66 F and winds out of the E @ 2 mph. Ran 14.25 miles at a pace that felt very comfortable....about MP. Total time of 1 hr, 45 minutes with an average pace of 7.22 minutes. Legs felt very strong. Afternoon....... 40 km bike ride.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.10 | 2.00 | 3.00 | 0.00 | 6.10 |
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Tm...speed workout. Did 6-800m intervals......1 mile warm up @ 7.10 minute per mile pace, then 6 intervals of 800m ....3.05, 3.09, 3.09, 3.09, 3.09, 3.05, then 1.10 mile cool down at 7.20 minutes per mile pace. I would estimate the intervals @ about 75% of VO2 so recorded at threshold intervals....short term goal is to get my 800m at under 3 minutes and 1 mile intervals at 6.00 minutes. Legs felt fresh and strong except for a minor pain under my right foot.
Strength training at the gym......shoulders and abs.
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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....Sunny, 68 F and winds out of the NE @ 7 mph. Ran 10.10 miles at an easy pace of 7.37 minutes per mile. Legs were stiff today so I decided to cut the run short and possibly do a medium-long tomorrow. Afternoon..... 40 km. bike ride.
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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...medium-long......Sunny, 71 F and winds out of the NE @ 8 mph. Ran a medium-long run of 16.50 miles at an easy pace of 7.42 minutes per mile....total time of 2 hrs, 07 minutes. Felt strong throughout run....no pains at all.
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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, 68 F and winds out of the NE @ 8 mph. Ran 14.25 miles at an easy pace of 7.35 minutes per mile....total time of 1 hr, 48 minutes. Afternoon.......40 km. bike ride. Good week for me, especially after coming off an injury last week.....71.30 miles of running, and 145 km. of biking.
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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......40 km. bike ride for some cross training. A picture perfect 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 | | 26.00 | 0.00 | 0.00 | 0.00 | 26.00 |
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Outside run..... ran a long run of 26 miles at an easy pace of 7.53 minutes per mile...total time of 3 hrs, 25 minutes. The humidity started to get to me around the 18 mile point. I was thinking on running a 10K race today, but opted not too...thinking it was too soon after my injury last week....maybe a long endurance run was too much also, but I felt quiet good ..except for the humidity. Afternoon......35 km. bike ride....storm brewing, but such a nice stillness to the air....really enjoyed this bike ride, and kind of happy I didn't get caught in a storm!
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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 |
| Outside run......Pouring rain, 68 F and winds out of the NE @ 7 mph. Ran 14.25 miles in a time of 1 hr, 48 minutes.....average pace of 7.35 minutes. Rain through the entire run. Interesting to note the strange look I get from people passing by in their vehicles seeing me running in the rain. |
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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.....Mostly sunny, 69 F and winds out of the E @ 6 mph. Ran 10.10 miles in a time of 1 hr, 14 minutes....average pace of 7.20 minutes. Felt quite good, but it was one of those runs were I felt like I was going faster than I acually did. Maybe the legs are a bit tired from the mileage the last two days, but they felt ok during this run......just one of those days!! Afternoon......35 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 | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
| Outside run......Partly sunny, 71 F and winds out of the E @ 6 mph. High humidity @ 83 % makes it feel like 84 F. Ran 14.25 miles at an easy pace of 7.31 minutes per mile....total time of 1 hr, 47 minutes. It was not that warm out but the humidity made it feel like such. Legs felt fresh.
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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 |
| Decided to take a day off today and do a medium-long run tomorrow |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| Outside run....Sunny, 68 F and winds out of the N @ 9 mph. Ran 21.0 miles at an easy pace of 7.57 minutes per mile. total time of 2 hrs, 47 minutes. Absolutely beautiful day....kept a slow easy pace and spent my time contemplating my strategy for a possible qualifier in the upcoming marathon. Feeling the most optimistic I have ever felt about this! Afternoon.......35 km bike ride.
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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 |
| 50 km. bike 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 | 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 | 16.50 | 0.00 | 0.00 | 16.50 |
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Outside run....Sunny, 66 F and winds out of the NW @ 4 mph. Ran 16.50 miles at MP of 7.16 minutes per mile....total time of 2 hrs. Felt very relaxed and strong....amazing what a two day rest does! I know I have the speed, strength and endurance for a qualifier in October, so my plans are to bring my training down to 5 days a week at about 70 miles for the next 3 weeks to maintain this level of fitness and hopefully, to avoid injury from overtraining. I will then begin my taper. Afternoon......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 | | 0.00 | 0.00 | 10.10 | 0.00 | 10.10 |
| Outside run....Sunny, 61 F and winds out of the NE @ 14 mph. Ran 10.10 miles at a tempo pace of 6.56 minutes per mile....total time of 70 minutes. Felt very strong with good form. Strong head winds on the back half, but was able to keep pace.
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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 |
| Outside run....Sunny, 55 F and winds out of the NE @ 7 mph. Ran 10.10 miles at a faster than MP of 7.14 minutes per mile. Total time of 73 minutes. Felt so good today....would have liked to run farther if time allowed.
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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 | 20.50 | 0.00 | 0.00 | 20.50 |
| Outside run.....Sunny, 72 F and winds out of the NW @ 8 mph. Ran 20.50 miles at a MP of 7.25 minutes per mile......total time of 2 hrs, 32 minutes. Ran first 10.25 miles in 1 hr, 18 minutes......back half in 1 hr, 14 minutes. Good solid 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Outside run.....Sunny, 57 F and winds out of the E @ 8 mph. Ran 8.0 miles with mixed paces of easy to Threshold....averaged 7.30 minutes...last mile ran at 6.30 minute pace....recorded as easy miles based on average 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 |
| 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 | | 18.25 | 0.00 | 0.00 | 0.00 | 18.25 |
| outside run.....Overcast, 70 F and winds out of the S @ 12 mph. Ran 18.25 miles at an easy pace of 7.53 minutes per mile....total time of 2 hrs, 24 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 |
| Outside run.....Cloudy, 72 F and winds out of S @ 7 mph. Humidity @ 88 %...makes it feel like 88 F. Ran 10.10 miles at a faster than MP of 7.14 minutes per mile....total time of 1 hr, 13 minutes. Very humid today and made this run more difficult than usual!
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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, 70 F and winds out of the W @ 8 mph. Ran 10.10 miles at a recovery pace of 8.07 minutes per mile....1 hr, 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| no running today...decided to do some biking as cross training.....40 km bike ride to Belle River. |
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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. |
| 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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rest today......last long run tomorrow before the marathon...
Just looking back at my year...comparing it to last year: In 2008 prior to the October marathon I got in 9 long runs of 20-plus miles and a total of about 1500 miles from January to October. This year I got in 16 long runs of 20-plus miles, 5 long runs of 26 miles, 1 long run of 27.34 miles and 1 long run of 32 miles and a total thus far of about 2600 miles. I also ran a PB in a half-marathon race in July of 1:30:13.
I feel more prepared now than ever for a good fall 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 | | 26.00 | 0.00 | 0.00 | 0.00 | 26.00 |
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Outside run.....Mostly sunny, 64 F and winds out of the W @ 9 mph. Ran my last long run before the marathon on Oct 18....26 miles at an easy pace of 7.58 minutes per mile...total time of 3 hours, 27 minutes. Hydration was a problem today on the back half of the run.....had 32 oz. on me but was not enough. Afternoon..... 20 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 |
| Extremely windy outside....decided to take today off from running after a long run yesterday. |
| 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..... |
| 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.......Mostly cloudy, 46 F and winds out of the N @ 12 mph. Ran 10.10 miles at a faster than MP of 7.02 minutes per mile....total time of 1 hr, 11 minutes. Felt fresh after a two day rest.
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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 | | 179.80 | 83.55 | 23.20 | 0.00 | 286.55 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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