| 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 | | 22.60 | 132.90 | 15.70 | 10.50 | 181.70 |
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| | 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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TM, 22 mins for 3.
Long on Sat. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 18.00 | 1.00 | 0.00 | 19.00 |
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19 with G. -2, south west wind 20-20km/hr. Little slippery at times but overall not bad.
2:19:30 (7:20 avg)
Surge up the hill on mile 18 was fun and we ran the last mile and a half at 6:25 which was a nice kick home.
2 weeks until our marathon, not sure if it will be LCFB marathon or the one in North Caralina depends on weather.
Fun run today. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 |
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3 on the TM, needed a quick sweat before Elliot's baptism.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.50 | 3.50 | 0.00 | 7.00 |
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Had a lunch meeting today so I only had time for 7 miles. Ran at the gym on the TM.
Ran @ 8.1 - 8.5 for my recovery for .25 miles
Ran @ 9 - 9.5 for a quicker pace for .25 miles
Then the last 2 miles I ran at 6:30 pace, total for 10k was 42:10
Recovered for the last .8 miles at marathon pace.
I guess what this means is I am too bored to run at a steady pace so I turned it into a creative type of marathon pace/tempo run.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.60 | 0.00 | 0.00 | 4.00 | 5.60 |
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800's today, weather was perfect for a marathon.
I made sure my breaks between the 800's was a light jog recovery that was under 1 min in length.
3.08/2.58/3.04/3.01/2.54/2.59/3.01/2.56
I could have pushed harder but I wanted the last 4 to be faster and I am less than 2 weeks out for the marathon so I would hate to have what happened to me 3 weeks before Chicago.
| | Add Comment |
| | 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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22:10 3 miles
21:40 3 miles
Just wanted a quick sweat today, hockey tonight. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.50 | 0.00 | 0.00 | 8.50 |
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2 miles @ 7:30
2 miles @ 7:19
2 miles @ 7:03
2 miles @ 6:18
Turned out to be a good little workout on the TM, roads were slushy like Brian to run mentioned. I was going to bail and run 6 easy but Brian motivated me to pick it up and do a type of progressive run which I had on my schedule anyway. He talks about how I motivate him, its the other way around!!
Need to figure out which marathon to run next weekend, either Last Chance For Boston or Myrtle Beach, Myrtle is sold out but I phoned and left a message and they are considering. If anyone has any comments I would appreciate them.
Happy trails | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
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4 easy @ 7:20 pace
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.15 | 0.00 | 0.00 | 12.15 |
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3 @ 21:27
3 @ 21:44
3@ 21:44
3@ 21:23
7:11 avg, 1 degree, 20k wind from the south which seemed to pick up at the last half of the run. We are running Last Chance For Boston next weekend. Roads were a bit slushy which was not perfect for traction. We will probably be closer to 22 min for our 3 mile splits next weekend hoping to save a pick up after mile 18 - 21.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
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crazy cold out ran on the tm.
little nervous about Sunday | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 2.50 | 0.00 | 2.50 | 5.00 |
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5 times 800's was set for tomorrow but for some reason after talking to Brian after he just finished his run I decided to get it done today. Felt fast today, nice confidence heading into Sunday's marathon.
800's @ 6 min pace for 4 (recovery was about 1 min or less around 7:30-45 pace)
Last 800 @ 5:39 pace
Recovered with a faster than marathon pace, finished 5 miles at 32:50
Thanks Brian for the motivation!! And on your easy runs you always want to train yourself for somewhat of a negative split.
| | 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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6 starting at 8.2 on the TM, increasing by .1 each mile and at 9 for the last mile.
43 mins, anxious for Sunday.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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Did not feel right so I stopped, stitch right side and I felt today was a good day off seeing the marathon is Sunday.
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| | 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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Great run.
3-21:34
3-21:47
44:48 for 10k. The roads were at least 40% covered with snow and ice where I ran. I ran close to 1 mile loop course like the marathon will be on Sunday. It was -4 and felt like -12, winds 30km gusting 41 and I was wide open so it was great to run 7:13 average with relative ease knowing the conditions will be better this Sunday at least I hope.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.30 | 0.00 | 0.00 | 3.30 |
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3.3 on the TM, feeling a bit stuffy will nap at lunch or at least rest up.
Ready for Sunday's race.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Rest,
Travel to Dublin | | Add Comment |
| | Race: |
00:00:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 21.25 | 0.00 | 0.00 | 21.25 |
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LCFB marathon.
On pace until 20 miles, started to slow, decided to make it a long run as I had nothing left. I started with a stitch right side at mile 2, fought it the entire race. Eventhough we decided to pack it in our pace at 21 miles was 7:30 avg.
I guess I could have kept going and maybe it would have subsided but the stitch was there from mile 2 and my pace kept slowing. This was not my spring marathon and I did not want to kill myself for a 318-320 marathon and waste a week of training trying to recover.
Great opportunity, bad luck with the stitch but learned a ton.
LCFB is a marathon that I will never run again, 26 one mile laps is not my idea of a marathon. There where 4 turns which equals over 80 left turns, crazy. The other problem was having to pass people either shouting "on your left" or splitting between 2 runners. There was a 5k, 10k, half marathon, relay marthon and of course the marathon, too many runners and too many turns.
No excuses I had the opportunity and if I had no stitch I think I would have run 315 but for some reason both G and myself did not have it.
Can't believe how tough this was yet our long runs where just as long and faster pace, I guess you never know.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Rest, sore from the marathon.
Right side and quads. Probably the 80 some left hand turns. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Head cold, decided against running.
steam shower, nap, busy, saw 130 pts.
Rest | | Add Comment |
| | 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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Good to be back.
No sign of a stitch, quads much better.
7:20 pace | | Add Comment |
| | 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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TM, 43:30
Fractured my sternum in hockey last night but it only hurt for about a mile of running. The hard part is adjusting pts.
During today's run I had a stitch again, legs where rubbery, sternum was hurting and I was a bit late for work, I used all of these distractions and thought about being in the last 10 k of a marathon. I need to get tough for situations like this so I can keep on going on the final stretch.
| | 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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3 TM, feeling crappy today.
21:19 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.00 | 0.00 | 0.00 | 12.00 |
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Great day outside, G had to cancel our long run of 18. I was fine as I have had a tough week physically.
Ran 12 miles 127:17 (7:16 avg)
If only I felt like this last week, no stitch, great run.
Will run 12-15 tomorrow with G | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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9 easy, 3 on the TM before church felt crappy from last night.
6 watching the Devils on TV, easy 8.2 on the TM, seemed easy.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 4.00 | 5.00 |
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Did 800's today, its suspose to snow so I wanted to get the speed work done today.
SW 20-25km wind, minus 1, wind chill -7
309/258/259/257/303/258/254/254
Solid run considering I was running around the pond and all over the place. Rest was varied from 30 seconds to 1 min. A few times I walked for half of the rest. Eg. walked 20 seconds then jogged for 20 seconds and started a 800.
Accepted today for the Rome Marathon, looking forward to a vacation.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
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Snow day today, ran beside Brian always more fun.
3 @ 724
1 @ 703
1 @ 640
1 @ 610 (avg)
1 @ 720
Good negative split run.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 |
| Hockey tonight | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.50 | 6.20 | 0.00 | 6.70 |
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6.2 on the TM at lifestyles, 41:39
Godd run started at 8.6 all the way to 9.5 at the end.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
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4 easy @ 7:20 with 1.5 incline.
22 miles tomorrow, snowy!! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.60 | 132.90 | 15.70 | 10.50 | 181.70 |
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