| 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 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 106.60 | 72.30 | 4.25 | 41.30 | 224.45 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
Little crazy packing etc so I took Elliot so Sarah could pack up. We ran Vanderbilt beach and Pelican Bay, nice run and pretty good pace for a stroller.
Happy New Year, leave back to Windsor.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 5.50 | 6.50 |
|
Great TM workout providing the late flight from Naples home and work in the morning.
8 times 800's, all at 10.6, guessing 2:45 ish.
then I took a 2 min walk and did 6 times 1 min runs at 11 and did the last one at 12, never ran that fast on a tm before, little scary to say the least.
This workout was not easy but I really felt in control of every repeat. I hope that this type of workout makes sub 6 min miles easier for a 10k race. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
|
18 miles on riverside drive. Felt good until the last 4 miles, I should have had a jel or some water planned. 7:14 avg.
under my belt is the main thing. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
|
6 miles on the tm @ 6:52 pace. 2 mins flat then 1 min @ 3 sometimes 4.
Watched the devils play.
Julian ran .7 of a mile and wants to run a 5k this summer. Going to start a blog for him.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 5.00 | 6.00 |
|
10 times 800's.
Did 1.5 miles at 10.6 on the tm then finished off the 7 times 800's all at 10.6.
Tough but very manageable, happy with the effort.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.20 | 0.00 | 0.00 | 6.20 |
|
Hill, going to do hill outside this week but could not run 6 miles easy on the tm so I ran at 6:52 pace alternating .25 for the entire 6 miles. Not really tough but I think I was pretty whipped from yesterday's speed work. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
|
6 miles 6:49 pace.
felt good.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
|
Tecumseh hill. Ran up and down 7 times, snow covered so my pace was actually 8:02 but that was with a fall and some slow corners. I really did not care I actually enjoyed the run, I saw a fox too.
Picked up the last 3 miles but still was slower than normal 7:15.
Fun | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 4.25 | 0.00 | 12.75 |
|
Double run today.
Ran 8 miles with G at lunch around Tecumseh. Probably 30% snow covered and cold when into the wind. 6:59 avg.
Had dinner and put Elliot to bed then went down stairs and decided to do a speed workout.
3 times .75 on the tm @ 10.5, the very first one was hard and weird might of been the beer I had 30 mins before! I was really beat after the 3 repeats but I still had to knock off 2 miles under 6 min miles. I took a break for 2 mins then ran 2 miles in 11:48, glad to be finished.
Would like to keep the consecative running days alive tomorrow but will be with the kids all day.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 3.00 | 0.00 | 0.00 | 3.50 |
| schedule done for the week, just a quick sweat to feel good. 6:40 avg | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.10 | 0.00 | 0.00 | 3.10 |
|
Had a quick window for a run also wante to keep the consec. runs going.
19:22 - 5k | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 4.50 | 5.00 |
|
Attempted 7 one mile repeats at 5:45 but was humbled today. I can't stop thinking about not getting this done, I usually will muscle through the tough days but today I felt like my legs would give if I kept going.
Ran 2 mile at 5:49 in a row, 1 min break then ran 1 mile at 5:51, took a 2 min break/water and then ran .5 at 5:45 pace and stopped. Did 100 pushups and some core strengthening then decided to run another mile repeat at 5:50 but knew I was done.
Will finish this tonight with Julian at home on the treadmil.
Discouraged.
I have run 30 days in a row so maybe I needed a break yesterday. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 9.00 | 0.00 | 0.00 | 9.00 |
|
9 miles on a treadmil HILLS. Proud of this run because I wanted to quit at mile 3 but I toughed it out. Would do a variety of inclines from .1 to .75 distance, the least being 2 for .75 and 6 for 1 min. Kept the pace at 6:58 for the entire run.
Lots of sweat for this run.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Crazy day, son had day surgery. Could not sleep last night due to his surgery and how early we had to get up. Tough to see your seven year old scared but it turned out well and we are home.
I almost skipped today because I am so tired and have hockey at 7:30 but I somehow found the tm and put a towel over so I could not see how far I had gone.
Actually a very effortless run to my surprise. 6:56 avg for 8 miles.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 7.00 | 8.00 |
|
solid speed run today, 7 one mile repeats. Crazy cold so back at the gym.
2 miles at 5.52 pace
1 mile 5.56
1 mile 5.56
1 mile 5.56
1 mile 5.56
1 mile 5.49
Took a bit longer break for the last repeat but on average 2 mins light jog between.
Happy with this run because Monday I could not get this in, could have let it slide but I knew I had to get it in. Felt pretty strong for most of the runs especially the last 2.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 MILES EASY | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 4.50 | 0.00 | 1.00 | 21.00 |
|
Crazy cold, wind and snow so we ran a long run at the gym on the TM. The 2:50 program has 20 miles @ 8 min mile which I could not do so we decided to run at 8.1 (7:24) for .75 miles then run the last .25 at marathon pace (6:53). This was a great idea because I think I could never run at one pace on a tm for that long.
For mile 16 I was feeling really good so I decided to run a 6 min mile which felt really good and then I continued the same for the last 2 miles like the rest of the run. I did hydrate well with a jell and a few cubes.
G was done at 16.5 miles, he felt a bit dizzy. I decided to quit at 18 and run tomorrow. I could have kept running for at least a half hour, I felt great. Hope to run at least 10 miles tomorrow as a bonus run.
Had a window and decided to run 3 more at home. Felt like I could run all day.
7:15 pace for the 3 miles
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.50 | 0.00 | 0.00 | 6.50 |
|
recovery run from yesterday with hills.
Not sore at all after the 21 yesterday.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Ran 37 days without a break and finally took a day off.
I some presentations in the hospital today and decided to run in the pm watching hockey but when I got home I decided to chill out and hang out with the family, fun.
Little did I know I was going to battle a bug at 4am. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 1.00 | 3.00 |
|
Battled a bug at 4am, lots of puking and had to find the power to work in the morning. Got sick at work once but felt stable after just no energy.
Julian's 7th birthday today so we took him for lunch anywhere he wanted and he picked A and W, after not eating all morning I decided to go for it and eat fast food, boy was it fantastic!
Went home to rest before going back to work and although very drained I decided to run so I would not take 2 days off in a row. I was going to run 7 miles easy but only got through 1 mile before I started wanting to quit so I did something on the list that was short and what I thought easy, boy was I wrong.
8 * 200's hills on the tm.
I ran between 9 and 12% at 10 for speed (6min mile) I ran for 50 seconds which is more than 200 meters. This was such a different toughness for me, it was borderline sickening but I guess I was sick. Anyways at least I did something.
Can't wait for bed.
Todd | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 0.00 | 1.00 | 6.00 |
|
3.5 miles 6:48 avg.
Pretty drained from the flu yesterday so it was either quit or do something special so I decided to know off 8 hill repeats, repeating yesterday.
All at 8 % grade for 45 seconds each at 10 (6 min mile pace)
Can't believe the burn or pain you feel for 5 seconds when your done each repeat, almost addicting in a weird way.
Anyways 6 miles total. Not really looking foward to the 10 mile threshold run this week, but I know it will be great for confidence.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 1.00 | 0.00 | 3.10 | 4.10 |
|
3.1 on the tm 18:14, felt pretty strong but decided to not do the 10 mile threshold run. Hurt my wrist in hockey and was in a ton of pain this morning.
Tough week, flu bug, wrist injury, need a long run to flush this week away but the weather is very cold this week again.
Happy with the speed for 5k, I could of pushed it to break 18. Did 1 mile @6:53 right after. May run easy tonight with Sarah downstairs. Hope to run 10 miles Friday, Saturday and Sunday. Next week will be a long 22 miles easy then I start getting into long progressive runs with 10 weeks left to Boston. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 5.00 | 0.00 | 0.00 | 15.00 |
|
Finally!!!!!!!!
Finally ran outside, it was beautiful bit of a wind and of course %25 snow covered here and there but for the most part it was a really pleasant run with ease.
My first 10 mile was 109:58, this was so easy today but there was a 3 mile stretch that was tough due to the snow on the sidewalk. The last 5 miles I wanted to take it easy but my pace was always under 7 min mile so I decided to make sure I ran close to 34 mins but with ease picturing how I want to feel during a marathon.
Ended up running 15 miles 6:56 avg.
Needed that badly.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 4.00 | 8.00 |
|
Great Threshold run before work at the gym on the tm.
2 miles @ 5:56
then I ran marathon pace 6:52 but incorporated 4 800's @ 5:56 pace. Picked it up for the last half mile to finish 51:10 for 8 miles.
Great morning at work after that run.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
rest, family day. had a window or 2 but calves are sore and rest is more important than 5 miles or so on a tm. cold out also.
week 9, 12 weeks to Boston from tomorrow.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 5.00 | 9.50 |
| Great speed run today.
3.1 - 17:58 with a slow start up.
break for water/2 mins.
2 times 1 mile repeats:
5:49
5:36, this last mile felt awesome probably because I it was the last.
Would love to pack on the miles this week so maybe tonight I will run 5-7 miles easy. Its just that I am so tired after seeing 80 - 100 pts all day.
4 MILES easy on the tm after dinner, exhausted and had a stitch on each side, oh well got some more miles under the feet. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
19 or -9, wind was only 10mp with sunny breaks here and there.
Calves sore from the speed work yesterday, I could feel them every step. I had to create a route due to the light snow cover which made it slippery. I started to make every excuse I could think of to pack it in and do a med. long run tomorrow on the tm: Cold left foot, sore calves, snow covered, did not eat well today, not the normal route and the list went on but I sucked it up and ran all around the neighbourhood. Picked up the last 3-4 miles nothing special. 7:06 avg. 1:11 ish.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 6.00 | 0.00 | 0.00 | 6.50 |
| 6 miles on the tm at the gym, borrrrrrring. .75 @8.6 .25 @9.5 .5 easy with incline to finish. Maybe more tonight, decent snow storm today. Going to skip hockey tonight still sore with the wrist and the elbow. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.60 | 0.00 | 0.00 | 3.00 | 3.60 |
|
3 times 1 mile repeats.
5:46
5:46
5:42
Might run tonight. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.80 | 7.00 | 0.00 | 1.20 | 9.00 |
|
Kind of a free day but I wanted to add miles so I really made it up as I went along.
6 miles on the TM @ 6:52 pace, felt like a light jog, yet before I got on the TM I really was expecting a sluggish run because Elliot cried what seemed like the whole night.
After the 6 miles I knocked off 9 * 200 HILL/SPEED - Ran at 9 % at 6min mile pace for 200's. This was a burn but I felt like I could keep repeating. After I was done I wanted to see what marathon pace would be like so I ran until 9 miles, it was again like a light jog, felt like I could have ran all afternoon.
Wish everyday of running was like today.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
|
Met G at the gym, 6 miles 6:52 pace, pretty easy.
Coffee after at Starbucks then off to work, busy day.
Not sure about tomorrow's run.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 106.60 | 72.30 | 4.25 | 41.30 | 224.45 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|