| 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 | | 93.85 | 92.95 | 22.75 | 17.00 | 226.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 13.10 |
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started out thinking 10 miles then thought 12 actually took a wrong turn got lost and decided to run a half.
5- 7:07 avg into the wind did not look at the garmin until around 5 miles was surprised that I was 7:07.
5- 6:59 avg
3.1- 6:45 avg, kicked it back with the wind but did not feel like a race at all felt good.
13.1 miles - 131:26
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| | 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 hills, back to hills again.
Its .5 to get there so basically it was 5 miles of hills non stop.
7:32 avg for the entire run, hot outside. Right calf sore.
Making this entry the next day, Red Wings game 3 overtimes and they lost, I did not get home until 2am. Tired but must run at lunch for energy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.75 | 0.75 | 0.00 | 2.50 | 4.00 |
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Redwing game last night had the chance to see the cup but they lost in tripple overtime!! Did not get home until 2am, worked this morning with lots of energy and had lots in the tank for the 800's.
1 min between repeats:
2:51, 2:51, 2:45, 2:49, 2:41
Not bad considering I had 3 hours of sleep, total 4 miles 6:35 avg with the breaks. | | 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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6 miles at 7 min mile and one mile cool down. TM.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.20 | 0.00 | 6.20 |
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On my new 3 hour marathon training program it has me doing a tempo run @ 6:22, I was a bit scared of this seeing my best 10k race last year was 39:47.
I started at 9.4 on the TM and flirted with 9.7 for a min every once and awhile, I felt controlled and stayed positive.
39:26 - 6.2 - 6:21 avg.
I can't wait to run a 10k soon. Brian you should run Moon in June its a blast.
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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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Day off today, ran 3 easy on the TM - 21:47 for a sweat.
Long tomorrow 16.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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no watch on the trail, hot especially the last half. no idea what the pace would be but if i had to guess 7:20 - 7:30
getting used to the heat but thats ok its a nice change.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.10 | 0.00 | 0.00 | 3.10 |
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21 mins, day off really.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 4.00 | 0.00 | 10.00 |
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Ran 5 at home on the TM. Julian my 6 year old started running today he wants to train with his dad. He ran 1km on the TM at 4.2 - 9 mins. As we were running my wife Sarah was racing home because of a storm, apparently she just made it, wow was it wicket, pretty scary.
4/ 1 mile repeats @ 6:07 with .15 break between @ 7:13
Great workout today had to do this on the TM, 33 degrees outside not used to speed work yet outside. Going to try and run tonight or do a spin workout.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6 miles 7:17 pace, tired a bit humid after the rain I thought. First time in a long time I was really not into the run. Saw some Coyotes they were really crying out, weird site for mid day.
Looking forward to Saturday's 10k race.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.30 | 8.00 | 0.00 | 3.00 | 12.30 |
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Double run today, 8 miles in the county @ 7:17, weather was nice outside but still getting used to the warm running. Had a wellness talk then worked all afternoon, crazy busy again. Came home starving, eat had half a beer and about 20 mins later I was on the TM running 6 times 800's. First 3 were @10.1 the 2 @ 10.2 and the last one was an avg of 10.4. Rest was .2 easy between which is a bit more than I am used to doing.
Julian ran .8 of a mile today, he is excited about his training.
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| | 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 miles hills 7:14 avg good workout.
Got the bike out 20k with Dante, felt good. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 |
| 3 miles before golf 20:45 | | Add Comment |
| | Race: |
Moon in June (6.35 Miles) 00:39:31, Place overall: 7 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 6.35 | 0.00 | 11.85 |
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7pm, 29 degrees hot out but not humid.
Ran a good race tonight I now know that I can take a bit more risk here and there but I ran smart knowing I was happy with breaking 40. Being a bit hung over from golf Friday and golfing all day in the sun today at the tournament probably did not help but surprisingly I ran well.
Sarah ran the 10k 1 hour and a couple mins, I finished the race then ran back to run her in so I ran about 2 and half miles more for a cool down which was nice.
Friends from the race came out for dinner after and we had a great time, nothing like a social gathering after a race. Great night.
Happy father's day if anyone reads this.
Woke up at 5 tired from golf regarding too many drinks ran 3 miles to sweat it out. Final round today of the golf tourney. Will run the Moon in June 10 k race tonight.
Might be tough to break 40 given the lack of sleep etc.
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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, great family day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.70 | 0.00 | 3.50 | 12.20 |
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AM
8 miles before lunch around Tecumseh area, 7:21 out into the wind and 7:07 for the last 4 miles with most of the wind behind me. I took it easy because I planned on running speed tonight. I was also feeling a bit tired from Sat's 10k race, I found it pretty hot also.
PM
7 times 800's on the TM at home, too windy to run outside and Julian wanted to run on the Tm as well, he ran a mile in 14 mins, I was so proud. I ran 10.1 on the TM for the first 3, 10.2 for the next 2 and 10.3 for the last 2 but kicked it up to 11 for the last min. My recovery was all .1 @ 8.2. I felt awesome, I think I was around 19 flat for 5k with the 8.2's.
I am really liking these double workout days, tomorrow I will run something at lunch then bike with Dante in the PM. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6 miles on the Banwell hill, pretty decent wind out today as Brian you noticed.
Biking tonight, I am addicted to double runs now or running at lunch and then biking in the PM. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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(2.5 miles easy after a 20k bike with Dante)
He is trying to get into running and I am starting biking.
6 miles @ 7:18 pace at Lifestyles gym for a change, I know the weather was great for running but I needed a change. Going to meet Dante tonight for a bike/run.
These double workouts are great but I am tired as I just had an hour nap, wow first time in a long time. Hopefully this helps for the booked afternoon of patients.
Brian have a great holiday and don't worry about missing some runs from time to time, I know that does not sound good coming from me but I don't want you to miss your family time.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.80 | 0.00 | 0.00 | 3.00 | 3.80 |
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3 times 1 mile repeats @ 6:05. Was scheduled to do 5 of them but I was rushed therefore not into it as I was on a TM which I find tougher to do speed work especially mile repeats. Plus I have had a double workout Mon, Tue and Wed, might be a bit tired.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 2.00 | 0.00 | 0.00 | 2.00 |
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Day off, golfed. Ran a quick 2 miles before leaving for Julian's hockey, needed a sweat.
17 tom. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
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Started late, Sarah ran first. Ran 17.5, garmin stopped at 14 miles, 7:26 avg to that pnt. Probably the same avg, enjoyed the run even with the heat starting to get to me. Stopped at a max and bought a sports drink $2:25 what a rip off!!
Nice to run 315 pace not really exerting yourself.
Happy running.
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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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zipo
Took it easy, great family day. Julian had his last spring hockey game, took his little buddy home to swim, play ect. Friends came over, just a another great blessed day for the Small's.
Pretty happy that so far I have completed 3 weeks of sub 3 marathon training.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 5.00 | 9.00 |
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Ran almost 3 on the TM before leaving to the Fireworks easy. 9 total today.
8 * 800's ( 257,257,254,251,256,257,255,250)
all .1 jog between, the last 2 I had to catch my breath a bit but for the most part I did not have a break longer than 1:30 between the 800's.
4 * 400's
Break after the 800's for 2 mins a light jog. (121,119,121,120)
all with .1 jog between with a bit of walking.
Thunderstorm, have to admit I was scared with some of the lightning etc but I was obviously prepared to take the risk to complete this speed workout. Stupid but boy do I feel good that its done.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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With Steve after golfing 18 holes. We lost our match so we went for a run before our 9 hole league, I had about 7 mins to jump in the shower change and tee off again. Avg for the run was 7:36, I did some pick ups around Steve and chased him 2 times for some increased leg turnover. Lost the 9 hole match too, as soon as I got my handicap down to a 5 I have been terrible, oh well would rather be fast.
Todd | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 2.30 | 6.20 | 0.00 | 8.50 |
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Great weather about 16 and sunny. Once again I got a bit pumped before the start of the run and decided to run a tempo run.
3.1 - 20:14
3.1 - 19:44
The last 2.3 miles I did not look at the garmin and I avg. 6:58 trying to run what I thought was marathon pace. Pretty happy to run under 40 without racing I know I could have picked it up a bit but its hard when your alone.
May run tonight.
Looking foward to running up north next week on our vaction.
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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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5 hills at the gym, crazy humid outside.
.25 * 7 @ 8.2 and 5 incline. For recover I ran 8.4 for .25
The last mile I ran 6:05 min mile. | | 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 - 41 mins. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 7.00 | 0.00 | 0.00 | 19.00 |
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7:20 avg. Did not stop for water etc, could of but wanted to feel the crunch at the end.
Great neg. split after 10 miles.
Up north for vacation, lots of hills, lots of running!! | | 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 miles before the drive to Muskoka, I was pretty excited. Obviously I could not enter my runs because I had no use for a computer, all FUN!!! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 6.00 | 0.00 | 0.00 | 12.00 |
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First day of running, oh how I missed the rolling hills. Total of 12 miles, ran with some track coach who had run a 305 in her day, fun run.
rained a ton for the first 6 miles, I was filthy but boy it was refreshing, the only rain we saw for the week. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 93.85 | 92.95 | 22.75 | 17.00 | 226.55 |
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