smally

May 10, 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

Wed, Feb 11, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.50	0.00	3.50	0.00	7.00

Have hockey tonight so I decided to pick the easier of the 2 runs on the schedule, boy was I wrong. 7 miles hills with 4-8% incline sounded easier than 9 miles easy because it was shorter. This was a tough workout.

I made sure that I ran half flat and half the run between inclines 4-8%, I think the longest was half a mile at 4% and at least 3 times 1 min. @ 8%.

I ended up 49:31 which accounts for the slow startup. This was a great workout, every hill I did I thought about the hills in Boston.

Comments

From rockness18 on Wed, Feb 11, 2009 at 15:48:21

Nice run! Just a thought. Folks have been telling me that half the challenge at Boston is the downhill running which apparently beats up the quads. The first 1/2 of Boston is mostly downhill. The second half is where the uphill segments occurred. If you have any hills nearby, it may be beneficially to incorporate some downhill workouts. Again great run today...the highest Boston hill is 5.9% grade. These workouts will make it seem much more managable.

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