smally

May 11, 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
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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Pearl Izumi Lifetime Miles: 3.00
Mon, Apr 27, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.003.100.003.106.20

wanted to go outside but my watch and ipod had no life to them so i drove to the gym.  decided to run a type of tempo to test the legs.

3.1 at 10.2 - 18:15 (felt awesome and wanted to run 10k that pace but faded quickly)

instead of stopping and taking a break i wanted to similate what its like to not stop while being close to death!!  i ran at 6:35 pace but added 6 min mile pace here and there.

ended up running 38:16 for 10k, happy considering I finished Boston only a week ago.

need to plan out a race schedule and program.

Comments
From montelepsy on Mon, Apr 27, 2009 at 13:34:22 from 217.68.199.130

What program would you recommend for a 5k?

From smally on Mon, Apr 27, 2009 at 13:42:21 from 209.195.69.134

what is the time goal?

Hill repeats - 200 meters, recover walking down the hill. start at 6 and work up to 10 at least.

intervals - for a 5k I would run 4 times 800's with 2 times 200's at the end.

tempo - 2 to 3.1 tempo run every week.

From montelepsy on Tue, Apr 28, 2009 at 14:34:33 from 64.235.121.163

Thanks Todd. I'm going for a 3 miler and I'll get full credit if it's under 20 minutes. Last time I tested I did it in 20:47, but I think I'm faster now. I don't have hills to run here, but I can work on the 800's.

My tempos have ranged up to 6 miles. Do you think that's too much?

From smally on Tue, Apr 28, 2009 at 17:21:08 from 209.195.69.134

do hell repeats on the tm.

run hard/hard for 200 meters then recover for 200 meters and repeat. this will really help with leg turnover.

i work up to 12 repeats, about 11 for speed and 7-12 incline, tough workout.

but its over fast.

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