| 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 | | 101.75 | 70.10 | 26.30 | 39.30 | 237.45 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.80 | 0.00 | 6.20 | 0.00 | 7.00 |
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We have done every year on this vacation. After the kids get dropped off at kids camp we have Steve and Cherry run the loop (6 miles) Paula runs with me for 3 mins the opposite direction she turns around and starts a tempo run at the loop, I then keep running the opposite direction for 3 more mins then turn around and start my tempo run at the loop. It is planned so I can catch everyone and so can Paula.
I was a bit hung over not a lot but enough to wonder how I would run, I felt great from the start total time was 38:31 for 6 miles and 39:43 for 10k, I was pretty impressed because of all the hills.
It was exactly like last years run except faster. Although last year I caught Steve with only a half mile to go.
Fun, fun, fun. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Rushed to get htis in as we had a tee time at 11am. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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11 miles with Paula. Fun run started really slow and gradually picked it up, avg was 7:26. Not bad considering the first 4 miles were 8:10 avg. Lots of conversation.
Played Tennis after, I suck.
Golf later 9 holes
Water ski after that, kids picked up went swimming then dinner.
After dinner was fishing. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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Golfed a really nice course, no time for running, too bad.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 5.00 | 7.00 |
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Speed work on Hills, wow.
Did 8 times 800's then 6 times 400's.
Hot and hilly what a workout. I would guess the avg of the 800's was about 3.03, one was 3.18 because of the size of the hill.
Felt so awesome to finish this workout.
Swam in the lake after and went for a water ski.
It was another awesome day, I am so blessed to have such a wonderful healthy family.
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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 |
| 5 miles on the TM when I got home to shake off the drive. 34:30 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 5.00 | 6.50 |
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10 times 800's
This was tough to do on the TM for me but I managed. All were done at 10.2 (5:52avg I believe) I kept it to about 1 min of easy jog between the speed but I had to take a water break a couple times after about 6 of them.
It was so gross outside, feels like 40 degrees with the humidity so I had to run the TM, even the TM is hard to run when its hot. Happy with the run.
Boy do I feel refreshed from the vacation.
So far this 3 hour program is going ok, I am not sure I can run sub 3 but I am sure I will be able to come close if I keep this up. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 4.00 | 8.00 |
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8 miles of hills on the TM, nothing crazy but still tough. Another humid day no way was I running the Tec. hill outside.
I ran .25 alternating. For recovery I would run marathon pace of 6.52 then for the hill part I would run .25 between grades of 2 and 4. Great sweat.
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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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morning run around 8am. 7.07 avg. going to have to consider hydrating now that its hot, i lost a lot of water on todays run. can't get used to a belt so i will have to stash on my longer runs now.
felt great for the most part.
running sure helps me be the best chiropractor i can be, we had such a good afternoon we saw 8 new pts and over a 100 all day. its nice to have a job that you practice what you preach.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.25 | 0.00 | 0.00 | 4.25 | 5.50 |
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3 times 1200's @5:53 pace with .25 recovery easy easy.
Then 2 miles 11:50
Great workout. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
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10 miles great negativte split. Faster than marathon pace.
107:11 Total
32:53 for the last 5 miles, great run.
Played member member, shot 75 Fri. and 80 Sat fun tourny.
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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 |
| Ran with Elliot about 5k, probably 9 min. miles, hot humid and tired. | | 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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With G, around 6:52 avg pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 7.00 | 0.00 | 8.00 |
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wow just wrote a big long entry and it went blank too tired to explain this great run today again.
3 miles 18:15
then 4 miles repeats all at 6:07 pace with the last one at 6 min pace. About .25 recover between the miles with light jogging. Tough workout but I managed.
Bought the new garmin today, my wife wants my 305 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 3.00 | 5.00 |
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Hills on the TM at the gym. I had golf booked so I squeezed a quick workout in.
4 800's grade 2 at 7:15 avg.
1 1600 grade 2 at 7:19 avg.
Created this workout want to get used to running a long hill repeat while thinking positive about heartbreak hill. I just love how everyone says Boston is so tough, its not that I don't believe it but the more coments like that the easier I think it will be. I understand its not a PB course but if its your day then go for it.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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10 miles easy. No watch just county roads and my new shoes.
If I had to guess my pace I would say 7:21 avg.
Nice to run without that Garmin. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 1.20 | 0.00 | 5.00 | 6.20 |
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Great speed workout today on the TM at the gym. It was gross outside.
10.2 (5.52) for .5 miles then 10.7 (5:36) avg for .25 then 9.8 (6:07) for 1 mile. No rest between these. When finished take .25 easy jog recovery the repeat this 3 times.
Now this was a sweat and a half.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.10 | 0.00 | 0.00 | 3.10 |
| 20:50, rest up for the long. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
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Long run started at 6:20, earlier than I am used to. Took awhile to get going, first 5 miles was 7:46 pace, could not figure out why I was slow, felt ok. Next 5 miles was 7:26 pace, next 5 was 7:24 pace, last 5 miles was 7:22 pace. Final 2 miles was 7:11 avg.
Felt stronger as the run went on, I felt like picking it up but I decided to save it and wait for the upcoming hard long runs. I ran 3 miles later in the afternoon to flush out the legs on the TM.
Feel good, going to try and run an easy 10-15 tomorrow with my buddy G.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Felt a bit heavy for the first mile because of the 25 miles yesterday but ended up feeling good until the last mile, sun came out and it was pretty humid and gross outside.
7:22 avg today.
Good to have you back Brian, see you later this week.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 2.50 | 0.00 | 2.25 | 5.25 |
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superset - 2400/800/400 - ran the 2500 (6:07 pace) ran the 800 (5:52 pace) ran the 400 (5:30 pace) no breaks between. Last 400 meters was a bit tough for form.
Had no plans to do a speed workout because of the 25 miles on Saturday and 8 yesterday but I felt no soreness so I decided to do it on the TM at the gym due to the crazy humid weather today.
After the speed work I ran .5 cool down @ 7:19 then ran the last 2.5 miles @ marathon pace 6:52 or I should say what I would like the marathon pace to be.
Short run but a good sweat. | | 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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8.5 miles Riverside drive, 7:17 avg. It was actually pretty hot outside it said it was 26 degrees but 33 with the humidity.
Tomorrow run is going to be a killer.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 10.00 | 1.00 | 12.00 |
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PM - did 8 times 200's on the TM. 10 incline @ 9 speed with .1 recovery between. Intense but very easy compared to this morning.
Good conditions today, windy where I was running not sure what exactly.
3.1 miles - 18:17 (5:54 avg) Felt pretty good and I was much faster on the last half of this 5k as I think my first mile was 6:08. Kind of excited to try and break 18 in a 5 k, have not run one for a long time.
6.9 miles - (7:04 avg) the first 5 miles the wind was helping and then I was directly into the wind which made it a bit of a challenge which I actually tried to similate hurting in a race. I had a moderate stitch as well on the back 5 miles but for some reason I liked the challenge of getting through it.
10 miles - 106:59
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.40 | 0.00 | 3.10 | 0.00 | 3.50 |
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Besides Saturday's run I am finished this weeks runs so I decided to run a quick 5k.
5k - 19:07
.4 easy, no motivation after this plus I am a bit fatigued from yesterday's 2 key runs.
| | 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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27:50 easy run at home on the TM before hanging with the kids all day.
long sat. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 16.00 | 0.00 | 0.00 | 16.00 |
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8 easy out with G lots of talking 7:15 avg.
Grinded the back 8, 7:02 avg good run.
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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 |
| 4 easy with Elliot and the stoller. Tired from a social night. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 5.00 | 0.00 | 5.50 | 14.00 |
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Felt like a run tonight. 5@ 7:11 and 3 cool down. Pretty taxed at the end of this run not sure if this is helpful or not but I imagine a double run here and there is good for you.
Crazy run. Suspose to run 1.5 miles @ 6:07 pace times 3 repeats. Decided to not take any breaks, ran 4.5 miles in 27:29, took a 3-5 min break and then ran a 5:51 mile.
Tough workout but if I had to I could have held on and broke 38:30 for a 10k, encouraging for the next 10k race.
I am hoping by not taking the breaks this is better training for the marathon.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 3.10 | 3.10 |
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Golf day today, saw patients in the morning.
Decided to run 3, 1mile repeats @ 5.52 which is on the program. However once again I did not take any breaks and ran 3.1 in 18:07.
Pretty excited about this because I would have broken 18 mins but it took me at least 12 seconds to get to 10.2 on the TM. I did run some 10.5's and then sprinted past 11 for the last .3 miles.
Played well today 38/37 won my match.
Brian its ok to do some speed work on the TM when its this bad outside regaring heat and humidity. Do your long run early and your easy runs outside but speed, intervals and hills I don't do outside if it is over 30 feel factor. Talk to you soon. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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8 miles easy in the county. 7:13 Avg.
Had a old sock tear and the first 2 miles was raining quite hard, nice but I had to stop with a mile left due to a nice blister forming. I tied my sock around it and ran a 7 min mile home.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 0.00 | 1.20 | 6.00 |
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Ran with some patients of mine, Adam Trupish who is competing for Canada in the Olympics for boxing, Mary Spensor woman's world champion presently for boxing and Darryl Smith who should be running for Canada in London 2012. Needless to say it was a workout I planned for them so I had to bring it.
9 times 200's steep hill workout recovery was getting back down to repeat. It was 29 degrees but the real feel was 34.
Great workout lots of fire power. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 101.75 | 70.10 | 26.30 | 39.30 | 237.45 |
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