smally

May 12, 2024

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Location:

Trafalgar,Canada

Member Since:

Dec 16, 2007

Gender:

Male

Goal Type:

Recover From Injury

Running Accomplishments:

Started running in 05

Qualified for Boston May 18th at Cleveland. 312:05

Here are my PB's

Marathon 309:48 (Detroit 08)

Boston marathon 314

Half 121:52 July 09 - Running from Cancer Tecumseh

10 mile run 102:06 / 59:09 TM -09

10k - 35:29 (TM) 36:46 won the race outright, Sept 08

5k - 16:59 August 09

Short-Term Running Goals:

Under 3 hours for a marathon. This spring however I want to break 310 and qualify for Boston, I only need 315. DID IT!! 312:05 - 309:48

Run a solid Boston Marathon and shoot for sub 3 fall 09, eventually want to run under 2:50

I want to break 36 mins in a 10 k race.

I want to break 17 mins in a 5 k if not lower.

Basically I want to see how far I can actually go in running, who knows.

Long-Term Running Goals:

I want to run as long as I can, it is life fuel. I am a Chiropractor and it is a good example for my pts and also my family who runs also.

Most importantly I want to be the best I can be to my family.

And yes run sub 3 fall 09. run 103 at the CRIM, break 36 for a 10k race, break 17 for a 5k. Oh ya, run a half one of these days and break 124. Did it 121 this summer

Personal:

Married with 3 children. 5 year old son named Julian, 2 year old Sadie and Elliot who is 7 months. Life is busy but fun and I believe we are living it to the fullest, running helps me do this.

Live in Windsor Ontario, love to vacation in our condo in Naples Florida.

My wife and I are both Chiropractors

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Pearl Izumi Lifetime Miles:						3.00

Tue, Jul 21, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	0.90	3.50	3.10	10.50

Double workout today, went to the gym at lunch and did a little speed work. I was going to do some intervals but I felt quick on the feet so I did a bit of a race visualization for a 5k. I started out a bit slow for the first 2 minutes @10.2 which is about 5:49 pace. I then put increased to 10.6 which felt comfortable so I knew it was a good day to break 17 mins possibly but I knew I blew it in the first 2 mins but it was worth a try. I sped up to 10.8 and at the end ran at 11.1 for the last .25 of a mile, good effort. 17:22. Chilled with MP after a 1min walk unitl 4 miles.

Had my Running clinic in the PM, did hills. We did 3 miles tempo which was 3 laps, Darren and I had a pretty good pace going, I would not have gone that fast so it was nice to have him there to get in another quality workout. We probably averaged just under 6:30's for 3 miles of hills, decent. I ran a mile to the hill and a mile or so back.

Comments

From Darren232323 on Wed, Jul 22, 2009 at 16:31:59 from 74.15.40.11

That was a good tempo run yesterday...decent average pace considering the hills on the loop. Good luck with the race on the weekend!

From smally on Wed, Jul 22, 2009 at 20:46:30 from 74.210.30.253

You too, break 19

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