| 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 | | 15.50 | 67.95 | 13.10 | 0.00 | 96.55 |
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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, chest and shoulders. Tread Mill run..... 5 repeats of 1 mile as follows.....800m @ 9.0, then 800 meters @ 7.5 with 5 % incline...rest of .10 miles in between repeats and .85 mile cool down afterwards.
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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 Pool....50 laps front crawl; 50 laps aqua jogging |
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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, 48 F and winds out of the NW @11 mph. 8.10 miles in a time of 58 minutes.....average pace of 7.10 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 |
| Strength training at the gym.......back. |
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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 |
| bike ride......35 km ride through county. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.50 | 0.00 | 0.00 | 13.50 |
| Cloudy, 53 F and winds out of the E @ 8 mph. 13.50 miles in a time of 1 hour, 45 minutes.....average pace of 7.46 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 |
| strength training at the gym.....chest and shoulders. Pool.....50 laps front crawl. |
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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. |
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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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Strength training at the gym....back 40 km bike ride in county.....great weather today!
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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....chest and shoulders 40 km bike ride in county.
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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, 62 F and winds out of the SE @ 2 mph. 8.10 miles in a time of 58 minutes.....average pace of 7.10 minutes. Felt so good to do this run. Last week I felt like my old injury was coming back and that is scary.....especially 2 weeks before the marathon, so I figured that I have no other option but to cut back on my running as much as possible these two weeks and hope for the best, but this run today felt really good, so I am optimistic....I just want to finish this marathon under 4 hours for my first.....plan on doing a small 4 mile run on Monday and another Wednesday and maybe Thursday.
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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.....20 km bike ride at Point Pelee |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.30 | 0.00 | 0.00 | 6.30 |
| Partly sunny, 71 F, and winds out of the SW @ 7 mph. 6.30 miles in a time of 45 minutes with an average pace of 7.08 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 |
| strength training at the gym.....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 | 3.25 | 0.00 | 0.00 | 3.25 |
| strength training at the gym......back tread mill....3.25 miles at expected marathon pace of 8.0 minutes. went for a chiropractic adjustment today. Ready or not, here comes Sunday, October 19....my first marathon. Feeling very nervous but anxious!
.........Thanks Todd for your advice and words of encouragement....most appreciated. Good luck on Sunday and I will talk to you soon. |
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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.....really pampering myself this week....hope not too much....anxious for Sunday as I know this will be an incredible experience running my first marathon, and my first road race in 24 years! |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 2.50 | 0.00 | 0.00 | 2.50 |
| 2.50 miles.....just needed to get out and move my legs a bit. Tomorrow, I will do some walking...at the Health and Fitness Expo at Cobo. |
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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 |
| spent the afternoon at the Health and Fitness expo @ Cobo arena, and picked up my racing packet for tomorrow....now I am getting very excited, and can't wait to start running....this will be an incredible experience....can't wait! |
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| | Race: |
Detroit Free Press/Flagstar Marathon (26.2 Miles) 03:48:16 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
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Well...I did it...set out to finish my first marathon and do it in under 4 hours, so I'm happy with my time. Felt so strong to start, and probably went out to fast, but that is a case of inexperience on my part. I was at a 7.30 pace up untill mile 13.10, then I got such bad spazm in my calves that I began to slow considerable....and thats were I really lost the time. I never felt that type of pain in my calves....kept thinking that I would pull a muscle...and did not want to bail on my first marathon, so I slowed the pace and took walk brakes when needed. Didn't see the 3.35 pacer pass me until mile 21 or so, and I so wanted to keep up, as this pace would be my BQ, but I reminded myself that my goal was to finish under 4 hours, and I am just so proud to have been able to do this in the time that I did. The experience I gained will benefit me greatly, and in my time, no doubt, I will eventually qualify. I'm thinking that I need to concentrate more on endurance during my future training. Anyways, I'm very happy with this time, and the experience is something I will never forget. Can't wait till my next marathon!
My splits according to the race report....7.1 mile......53 minutes @ 7.28 pace 12.7 mile.....1.35 hours @ 7.29 pace 13.10 mile...1.39 hours @ 7.33 pace 17.30 mile...2.17 hours @ 7.55 pace 20.30 mile...2.46 hours @ 8.11 pace |
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| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| recovery....legs are quite sore today! |
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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 again....legs feel 75 % back to normal....will try and do a short, easy 4 miles flush 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 |
| strength training at the gym....chest and shoulders. decided against running again today....legs still need recovery time. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| TM.....3.50 miles...easy pace of 8.30 minutes....legs felt a little tight...especially in the calves, but not too bad. 20 minutes of rowing |
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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.. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Tread mill......6.25 miles @ an easy pace of 8.20 minute with 3 times .50 mile surges @ 7.0 minute pace. Legs still feel tight. |
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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....brother in town |
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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.....brother in town |
| 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Treat Mill......4.50 miles at an easy pace of 8.20 minutes.......still very sore on right side hip Flexor and archilles.....will take it easy 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 |
| Strength training at the gym.....arms 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 |
| rest day. I was up all night with the worst tooth ache I ever had. This morning I got to the dentist first thing and found out I had an absessed tooth and had to have a root canal. Not a fun procedure, but what a relief! Going to relax today.... |
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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, 59 F and winds out of the SW @ 17 mph. Such a beautiful day for the end of October. Ran 8.10 miles in a time of 1 hour, 02 minutes....average pace of 7.39 minutes.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 67.95 | 13.10 | 0.00 | 96.55 |
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