smally

May 20, 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, Dec 16, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.50	0.00	0.00	5.00	5.50

Promised myself I would train with the 3 hour marathon program but I am stubborn and am on week 3 of the 2:50 marathon program.

Today was 5 one mile repeats at 5:45

Did this on the tm because its too fast and long for me around this area regarding turns etc. Plus its tooooo cold today.

Made all the repeats but did not jog between them, took about a 1 to 3 min break between walking. This was 10.4 on the tm, seemed really easy for the first half mile, I felt like not stopping after the first mile repeat but decided to stop wish I would have run 3 in a row first. Turn over was great until about the last .25, form really did not change until the last 2 repeats with .25 to go.

Pretty happy, hope to run this pace by the end of the summer for 10k, to break 36 10k.

Comments

From rockness18 on Tue, Dec 16, 2008 at 20:53:08

I'd love to see your program (dfr-congregation@sbcglobal.net) My guess is that you could easily run a 2:50 with increased base mileage. You're way faster than me, yet our pr's are similiar in the marathon. I was averaging 60/70 mile weeks, but never got below a 19:09 5k. My goal's 3hr's, yet I may need to shed 10 lbs to do so (weight is 182) How's your little one doing? Got your message...pretty scary stuff.

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