smally

May 09, 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

Fri, Feb 27, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	20.00	0.00	0.00	20.00

Solo long run, started at 9:45 similiar to Boston's time. Weather was 6 degrees, misty and started to pick up with the winds from the NW which was ok because most of the first half of the 20 miles was into the wind, the wind said it was 25km and gusts up to 40 which I really only felt once for about .2 of a mile, felt like a kyte.

The plan was 12 miles 7:15 then run the last 7 miles around 6:40. Of course I decided to do something a bit different. Decided to break the run down into two 10 mile runs. First 10 miles I wanted to be around 7 min miles and then negative split the last 10 miles.

10 miles 109:50

10 miles 108:35

The key to the run was not to feel like I could not take another step passed 20 miles but to vision that I could run another 10 k if I had to. By thinking this way I actually finished quite strong because I knew that it was not the end of the race at 20 miles and that at 20 miles I want to feel fresh in Boston regardless of hills etc or at least know that I can run 10 mor k at 7 min or under pace.

Happy with the effort because I worked hard taking advantage of the wind and bearing down when the wind was in the face, I also kept telling myself that I had a bit more in the tank if I really was racing, I wanted to run comfortable and I think I accomplished this.

Comments

From rockness18 on Fri, Feb 27, 2009 at 16:15:23 from 69.183.237.63

Great run today! Although there might be wind, chances are Boston won't be 6 degrees. Nice work.

From jtshad on Mon, Mar 02, 2009 at 10:15:28 from 204.134.132.225

Great work and prep run for Boston. Nice to have this kind of confidence boost going into the thick of your Boston training.

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