| 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 69.55 | 125.60 | 25.10 | 7.00 | 227.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 3.00 | 0.00 | 4.50 |
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Wanted a quick run in before the we left Florida, had a quick pace so I ran 5k fairly hard. 19:53, nothing like before the injury but I am sure I can shave it down again.
Got in at 1am, sleeping at 3am and patients at 8am, going to run 6 easy at lunch on the tm, cold here today in Windsor.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 3.00 | 0.00 | 0.00 | 6.50 |
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Back from Naples, it was cold and windy last night and our flight was delayed, 3.5 hours of sleep and back to the office to see patients. Ended up bailing on the -11 weather and decided on the gym. Watched the Canadian Junior hockey game at the gym, nice treat.
3 miles at 7:30
3 miles at 6:50
.5 cool down | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 4.00 | 0.00 | 5.00 |
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Very cold out therefore went to the gym. 4 mile repeats today with 45 second light recover in between.
miles were 6:50, 6:40, 6:40 and 6:25.
Felt good for a TM, never can run as fast as I can outside for repeats.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
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16 progressive tomorrow so I took it easy and ran 7:15 on the TM, lots of fun as I watched the Canadian junior hockey whip the US juniors. Should get some feed back from this entry.
Looking forward to the run tomorrow morning.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 5.00 | 0.00 | 0.00 | 16.00 |
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16 progressive. 9 @7:30 ish then picked up to 7:00's for mile 10,12,15 and 16.
Had a stitch for mile 16 so I did not make the 7, 7:50. Still can't believe how much it takes to get back your fittness from a 8 week injury.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 3.10 | 0.00 | 3.10 |
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Today was an off day but I jumped on the TM before a family outing and ran 20:24 for 5K, felt strong and running that pace on a TM means I'm probably close to the 18 min days for an outside 5k. I feel that I am finally getting back some fittness, looking forward to this week which has some good runs: 10 progressive, 8 * 800's, 20 long, and a couple of easy 8's.
Happy running
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 4.00 | 5.50 |
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8 times 800's.
307,304,309,306,304,302,258,258
Was told to try and keep them around 310 for the first 4 and then down to 3 for the last 4, I like training this way, stronger at the end. The last one was into the wind for .4 of a mile, felt good to get a good result at the end with a challenge.
I made sure that all intervals between were under a minute of light jogging for recovery, this is key according my online coach.
Starting to get it back. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
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Little tired from 3 key runs in a row.
3 easy @7:40 and 3 at 7:14
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Hard to run today, with Sadie and Elliot. Ran 4 on the TM and did pushups and situps. Hockey game at 830pm so a bit of x-training.
10 Progressive Thursday and 20 miles on Saturday morning.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.50 | 0.00 | 0.00 | 10.50 |
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10 miles progressive: 3 @ 7:26, 4 @ 7:17 and the last 3 @ 6:49
cool and windy, good effort. Love having a good run and and then seeing patients from 2-6, I have so much energy.
4 easy Friday and 20 miles Saturday morning. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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no watch, 20 miles tomorrow. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.00 | 0.00 | 0.00 | 20.00 |
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Long run with G, little nervous because its been awhile. Goal was to run it nice and steady and finish with no injuries or stitches and feel like I could keep going at 20 miles if I had to. we need 7:28 max. to run 315:59 and qualify for Boston. Hoping to run a marathon on the 16th of Feb to qualify.
Totals: 20 miles - 2:27:18 - 7:22 avg.
I lapped every 3 miles and wanted 22:30 for each set. Here are the splits:
22:14 - 21:56 - 22:09 - 22:03 - 21:55 - 22:14
Last 2 miles were 7:28 and 7:16
The great news is I knew I could pick it up the last 2 miles but G was having a bit of trouble so we worked well keeping him on pace. He has a lot of strength in these situations and had a great last mile. I am going on too much about this run but its nice to know that if we could of run almost 8 min miles and qualified for Boston if we finished the last 10 km and I actually felt like running sub 7's at the 20 mark.
Nothing like the day of a long run, had so much fun hanging out with the kids.
Happy running.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| off, rest day, little sore on the quats from the long run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 5.00 | 0.00 | 5.50 |
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6 * 1200's
with 1 min recovery @ 7:30, the 1200's were done at 6:15
I think I was 33 min for 5 miles, good work out.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 5.00 | 0.00 | 0.00 | 8.00 |
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8 miles. 3 at 7:28
5 miles doing 400's (8), probably 6:30-6:40 pace with the recovery being 1 min at marathon pace 7:24
Good work out | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| neg. split. Avg for the run was 7:22 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.20 | 0.00 | 0.00 | 6.20 |
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3 (22:27)
3 (21:25)
6.2 @ 7:20 pace
Enjoying running outside, little sore from hockey last night. Going to X train tomorrow and then run 16 Progressive on Saturday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
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TM,
16 Progressive Saturday | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 15.00 | 1.00 | 0.00 | 16.00 |
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16 Progressive today with my buddy G
156:30 (7:17 avg)
Temp: - 7C, Windy 30km from the West. Comfort level on the weather website said -23C
Here were the splits:
3 miles 22:14 (7:25) into the wind, almost packed it in and went to the gym
3 miles 21:48 (7:16) felt better to get out of the wind
3 miles 22:19 (7:26) mostly into the wind
1 mile 7:01 wind at back mostly
1 mile 7:21
1 mile 7:22
1 mile 7:05 pick up mile
1 mile 7:23
1 mile 7:13 surged up a decent hill, recover down
Last mile 6:37, careful here because of the cold and did not want an injury.
Felt good to get a good run in with the weather conditions. Hoping to get in 22 next week and 18 Progressive the week after, then 2 weeks left after those runs for the Last Chance For Boston Marathon.
Happy weekend to anyone who reads this and remember that when your feeling great in a marathon or a long run, don't worry it will pass!!!
But the same goes for when your feeling crappy!!
***** New shoes today*******
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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just wanted to get the legs moving after yesterdays long run.
Julian's Bday today!! 6 years already | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 4.00 | 0.00 | 8.50 |
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Cold out and time was an issue so it was easier to go to the gym. Ran 4 at 730 and then picked it up to 658, 658, 640 and 633, cool down for .5
Was so excited to have my veggie subway but when I got to work I was swamped with pts. We saw 9 new pts and at least 70 patients in the afternoon from 2-6, needless to say I did not get to half of the sub until after 4. Thankfully Sarah ( my wife) was working with me this afternoon.
Still have 2 key runs this week, 22 miles and 10 times 800's.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.20 | 6.00 | 0.00 | 0.00 | 6.20 |
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Snow day, TM at the gym.
2 @ 7:24
2@ 7:19
1@ 7:13
1@ 7.08
right side a little sore, scared that it might be residule from the right femure stress fx. Need to hang on, 2 more long runs and 4 weeks until my next marathon. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
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TM, 7:23 avg. for 6.2
10 times 800's tomorrow in the cold!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 1.00 | 0.00 | 3.00 | 5.25 |
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Should have ran outside to do the 10 * 800's but I decided to go to the gym because of the road conditions (slippery) Ended up running only 6 * 800's at 6 min pace (2:58) but the key was the recovery was only 45 seconds jog. Normally I would not have too much of a problem doing 800's but when done this fast for me on the TM, it seems to be much harder. Ran 1 mile marathon pace to finish. Going to try and do some more running tonight.
Does anyone else have a harder time doing speed work on the TM, for example I can break 20 mins no problem for a 5k but the TM its very tough?
Last long run (22) before the marathon.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
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Quick easy TM run today, put on the movie 300, felt like I was floating!!
22 mile tomorrow, going to be cold plus it looks like my partner is not going to run more than 13, not sure whats up, he seems less motivated this week.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 21.60 | 0.00 | 0.00 | 21.60 |
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Ran 9 miles first then had to take a break to wait for G my running partner. I think the hour break was a good training run as I thought it was tough to get going for the 12.6 miles I ran with G.
237:12 (7:16 average pace)
Things are looking good so far to run 315 for Boston.
Weather was snowy, -6 and the wind was not bad, maybe 15km at best. The traffic was bad.
Todd | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| TM, flush the legs from the long run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 9.00 | 0.00 | 0.00 | 9.00 |
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3 @ 21:57
3@ 22:09
3@ 22:00
I think I was 7:20 average. Really trying to put my head into marathon mode now, less than 3 weeks away.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 0.00 | 5.00 | 0.00 | 10.70 |
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Could not fall back to sleep after Elliot's bottle at 5am, ran 4.5 easy on the TM, not all that fun.
Ran 5 times 1 mile repeats at lunch. All intervals 45 seconds to a minute.
6.21, 6.20, 6.15, 6.22, 6.20
mild out today, south wind 23km/hr. Felt pretty reserved for the most part, I ran mostly into the wind on the last run, tough and started to cramp up but I was not going to stop.
40:50 for the entire run 6.2 miles | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.30 | 0.00 | 0.00 | 6.30 |
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8.1 - 8.2 on the TM, easy run watched a video about our Insight machine in our office. I figure I should do some productive work during my easy runs.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
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At the gym today. Ran beside Brian (brian to run) He is great energy and so positive to be around. I am excited for his first marathon and I know he has the potential to run at least 320 if not better.
Today I ran 6.2 between 7:30 and 6:40, mostly easy though, little sore from hockey last night. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 69.55 | 125.60 | 25.10 | 7.00 | 227.25 |
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