| 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 | | 124.25 | 29.90 | 45.50 | 23.65 | 223.30 |
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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 day.
cut the grass, saw Julian at his horse camp and played golf with my friends, shot 77.
22 miles sat. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 1.00 | 1.00 | 0.00 | 22.00 |
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22 mile long run 7am. Great weather for a long summer run. With my best buddy G
avg for 22 miles was 7:24
slow to begin, had to stop at a store and stop the watch to get some drinks someone took our dropped water.
lots and lots of conversation with G.
I surged the hill at 20 miles.
I let G have a lead for the last 2 miles because I was full of P and V, he picked up so I had to work hard to catch him. I was just under 6:30 for the last 2 miles avg. I had a 6:10 last mile, felt awesome and I really did not want to quit. It was nice to know I had just under 315 pace during a easy long run.
hard long runs are yet to come.
BRIAN GREAT SPEED !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Impressed. Enter the Crim Aug 23rd | | 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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easy miles, good week.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
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8 miles on the tm at home @ 6:52 pace.
Toughest weekend I can remember, wanted to quit this run but did it for Elliot, he needs to fight and get better so that is what I did on this run considering I had 3 hours of sleep last night.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Wow, I actually looked at the weather after this run, terrible outside. Says its 29 degrees but the feel factor is 37 degrees.
5 miles 7:12 avg, stitch on the left side so I cut it short. I thought I would be able to run my LT run but I changed my mind after the first 7:32 mile.
Oh well my son is a bit better today and that is all that matters, I love running more than anything except family which puts running back into perspective.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 4.50 | 5.00 |
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Super set.
2 times : 2400(6:06), 800(5:52), 400(5:30)
TM before leaving to Naples, 1.5 hours of sleep, tough night with Elliot but ran this workout very well.
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| | 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 miles hills on the TM at home, this was actually Wed night not Thursday.
Ran 9 hills then only had 1.5 hours of sleep this night. | | 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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Naples Florida.
crazy humid in the morning, sick with a cold. had to stop at 3 miles for a break, gross outside. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 3.30 | 0.00 | 3.30 |
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Tempo run in the afternoon, hot but not too humid.
no watch but I was moving, guessing 19 mins for 5k. | | 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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Crazy humid and hot again not like the first day but tough run.
5 miles 6:48 avg, worked it hard, tried to maintain 6 but did not want to have a heart attack.
3 miles in easy along the beach 7:25 avg.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 7.00 | 0.00 | 7.50 |
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3 miles @ 6:08 - 9.8 on the tm at home ( have a hard time running mile or longer repeats outside right now until its fall ) Also wanted to be home to see Elliot.
2 miles @ 6:08 - 9.8
1 mile @ 6:03 - 9.9
1 mile @ 6:00 - 10.0
This workout was suspose to be 7 one mile repeats but I feel this is more efficent. Felt pretty good considering we got in at 1am last night.
Good long run Brian. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| hills Tecumseh | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 4.00 | 2.50 | 0.00 | 12.00 |
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4 miles @ 7:13
Stopped the TM for 1 min and did 30 mins of speed.
30 seconds @ 5:52
30 seconds @ 7:30
Alternated for 30 mins, total workout was 9 miles with .4 cool down.
3 MILES EASY PM AFTER DINNER | | Add Comment |
| | 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 easy 7:21 - 113:29
Rest tomorrow. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest for tomorrow | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 5.00 | 0.00 | 17.00 |
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17 miles
12 @ 7:21 lots of talking with G, felt great.
5 miles hard at the end. Suspose to run 6:52 avg but G was running fast for the first mile of 5 so I went with it then left him, my garmin lost the sat. so it messed up 3.85 but the last 1.15 I was 5:45 avg and I was about half a mile ahead of G we figured and he was 6:50 avg for 5 miles so I am guessing 6:15-6:20 avg for the last 5 miles.
Felt awesome, dedicated the 5 miles to Elliot's recovery.
7:03 avg for the 17 miles, I guess.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 4.50 | 5.00 |
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Free day, no sleep but had time to rip this workout in.
no flats
4 miles 24:14
min break
.5 - 2:50
.5 cool down | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
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Hills on the TM at home.
1 min @ 4 incline at 8.5
2 mins recover at 8.7
At mile 5 I ran 5 incline for 2 mins @ 9.
Total run was 8 miles 6:59 avg.
Great workout, pictured the Crim this weekend and attacking the hills. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 6.00 | 6.50 |
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3 - @ 6:07
2 - @ 6:05
1 - @ 5:52
took about 1-2 mins of either light jogging or a quick water break between the runs. Good effort considering I have had 3 tough runs prior to this one. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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7 on the Greenway trail.
No watch beautiful weather.
no idea, guess 7:15's | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.90 | 0.00 | 3.10 | 4.00 |
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.5 warm up 6:52
Then I ran alternating 30 seconds between 5:30 (10.9) and 6:00 (10) until I hit 5k.
I started out a bit slow with the TM to get the speed up but thats what happens with a TM. Once I hit 2.1 I started to spend more time at 5:30 pace sometimes a bit more than a min. I think I could have held it but all I wanted to do was break 18 mins for 5k. T:1he last minute I started flirting with 5:13 for the last 35 seconds.
17:49 - Really was not all that difficult, need to do this outside now but its hard to find a 5k race. Cool down was @ 6:52.
Anyways its a pb for now.
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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 |
| Rest | | Add Comment |
| | Race: |
The Crim (10 Miles) 00:00:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 9.70 | 0.30 | 10.50 |
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A favourite or sure.
Ran smart knowing the Bradley hills start at mile 5. I attacked the hills and passed a lot of people because I love hills, this gave me confidence to negative split the race which is very hard to do at the Crim. My personal best 10 miles on a flat training course is around 106:20 and last year I ran 109:57 at the Crim and 116:32 the year before so I am happy to break 106. I know I could have taken a few more risks out there but I stood the chance of not finishing strong which I love to do.
The final sprint around 350 meters is packed with spectators and I knew my dad and Julian where somewhere so I had a huge kick passing at least 10 runners with a half mile to go. My garmin said 4:03 for a max but how accurate that is who knows.
The garmin also reg. 10:15 (6:29avg) which is the exact distance it read last year so of course all the turns etc you must run a bit more.
Fun race especially the beer at 9:30am. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 |
| 20:50 tm, no soreness from the Crim | | Add Comment |
| | 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 easy Tecumseh area 7:20's
Good run Brian little bit of a risk but you must feel great that you got it in.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 4.00 | 4.50 |
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Speed today at the gym.
3.1 miles 17:59 (tm took a long time to get to 10.2 = 20 seconds)
took a quick break maybe 2 mins and ran
1 mile 5:50, this time I had the tm going faster when I started.
cool down .4 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 0.00 | 10.00 | 0.00 | 10.25 |
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10 miles - 1.05:11
Pb
6:31 avg
riverside drive to beachgrove and back | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 1.25 | 5.25 |
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2 miles warm up 7:13 pace
12 times 200's - 6:52 pace @ 10 incline ( just a bit under 200 meters)
2 miles for the finish 12:52 seconds total.
Tough workout, I thought it would be easy. (last half mile was 6 min mile avg.)
The cool down miles under marathon pace was actually easy. | | 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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rest day today however my wife wanted me to run with her.
4 miles, great to talk to her on a run. took for ever though!!! more time to spend with her.
19 tomorrow with the last 7 pick up, looking forward to it.
Bri, those runs make you stronger, most would not even get out there, you did! Our kids beat the heck out of us emotionally, I know! Have a good long weekend.
Todd | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 7.00 | 0.00 | 19.50 |
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.5 warm up with Julian waiting for G to show up to my house.
Foggy outside so we ran the trail then when it lifted the county roads then to Roseland, total was 12 miles 7:23 avg.
Last 7 miles was planned for 6:52's marathon pace, ran the first 2 miles with G about 7 min avg then I decided to leave him and run hard the last 5 miles around 6:30's. It ended up being 6:44 avg for the last 7 miles of the 19 mile run, felt good.
Humid in the morning not too hot. These runs are giving me great confidence to run big negative splits, I have to figure out the game plan for Detroit.
I am thinking 7.10's for the first half and then picking it up like all these long runs and hopefully if its the right day and the temp is right I will run close to 3:00 - 3:05. Today I think I could have finished at least 3:05.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
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TM to flush the legs, decided to stop race Monday and the legs are a bit sore from yesterdays long.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 124.25 | 29.90 | 45.50 | 23.65 | 223.30 |
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