| 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 |
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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 | | 70.20 | 76.15 | 36.00 | 26.75 | 209.10 |
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| | Race: |
John Smith 10k (30th annual) (6.2 Miles) 00:37:55, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.20 | 0.00 | 8.20 |
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Actually won the overall 10k race today, first time for everything. Obviously there where no elite runners there but 37:55 is not too shabby considering it was 29 degrees. I negative split by 12 seconds and ran a solid race at no time except the first half mile did I feel off.
With just over a mile to go I left the second place runner as we approched the hill, I love hills!! I did not look back and he ran 38:08.
Great confidence run especially after Saturday's long progressive 19 miles.
The best part was my brother flew in from Vancouver and ran the race as well, I cooled down and ran a mile out and a mile in with him, special.
Family day now.
| | Comments(1) |
| | 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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4 at lunch on the TM, no motivation after yesterdays race. Decided to stop after 4 and maybe run after work again but deep down I know I need the rest. 7:06 avg.
I think the last 2 races and a good long run are starting to tire me a bit. | | 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, county roads.
Went out too fast, all I had to do today was 6:52's, I was 32:58 @ 5 miles and kept it pretty strong until around 6.5 but then started fading, I was trying to hang on because I was still under 6:52's but it was upsetting as I am used to being faster on the second half. I had to stop at 8.5. Took a min or so break and ran as best I could for the last 1.5 miles. Total time was 106:32 (6:39 avg) but add a min at least for the break.
This just proves that running a marathon as a practice run before Detroit is not worth it because I can tell my legs are tired from the last couple weeks of training and 2 races. This run also reminded me about how much I dislike to crash at the end of a marathon so I really have to plan out Detroit.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.00 | 5.00 | 0.00 | 8.00 |
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hills 5 miles steady around 7:20's
3 miles to end 6:43's
legs are tired still | | 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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Rest, needed the break.
Member guest lots of fun. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.40 | 0.00 | 0.00 | 6.10 | 6.50 |
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Superset * 2
400 - 5:30 pace
800 - 5:51 pace
2400 - 6:00 pace
800 - 5:51 pace
400 - 5:30 pace
17:42 for 3 miles the first set and 18:07 for the second set.
GOLF @##@!!!!!!!!!!!
Good effort especially with the circumstance. | | 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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4 easy 29 mins on the tm.
The next 3 weeks are monster weeks, diet, sleep, stress control need to be stepped up a notch. | | 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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Easy/marathon pace run.
110:03 - 10 miles 7:00 min pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 0.00 | 0.00 | 5.25 | 5.50 |
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3 miles @ 5:58 - 17:55 mins
water break - 2 mins max.
1 mile @ 6:00 avg - 6:00 mins
water break - 2 mins.
1 mile @ 6:00 avg then an extra 400 meters 1.25 total, I put the TM @ 5:00 min pace and held it, felt great but a bit scary to be honest going that fast on a tm.
Total 5.25 of speed, .25 easy.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 5.00 | 0.00 | 5.00 |
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5 miles on a TM at an incline of 3 for 3 miles then 4 for the last 2 miles. No breaks from the incline, up hill the entire way.
Speed was 7:25 avg for the first 3 miles then when I put it to 4 incline I picked up the speed to 7:15, harder but a good sweat.
Never done a hills withoug going down before, kind of fun.
Hockey 10:30 game. 2-2, 1 goal, 1 assist, felt slow, no hands.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 2.00 | 0.00 | 3.00 | 5.00 |
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Speed workout:
Alternate 30 second intervals between 6:30 avg and 5:36 avg.
I would sneek a minute instead of 30 seconds for the 5:36 avg here and there. I started to realize that I could run 5 miles in 30 mins doing it this way but I fell short even with the last 3 mins at 5:36.
30:29 seconds for 5 miles. | | Comments(1) |
| | 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
Golf 81, 2 out of bound 4 doubles, one in the water, 2 birdies. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 11.00 | 0.00 | 0.00 | 21.00 |
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5:45am
10 miles - 7:21 avg (113)
10 miles - 6:50 avg (108)
1 mile - 6:27 avg
21 miles total, felt great, great negative split.
I am pretty sure I should run the marathon 7:15-20 avg for the first half and then take off for the second half. Great neg. split again.
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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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flush, quads are a bit sore. Tired from yesterday's wine tour all day, lots of fun.
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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 Beach Grove
Legs still sore from Sat, weird.
5 - 36:20
5 - 35:00
7:08 avg for 10, decent seeing I was a bit sore and not into it. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.30 | 0.00 | 0.00 | 6.20 | 6.50 |
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Planned to do a superset today where you run 800 @ 5:45 then 1600 @ 6:06 then 3200 @ 6:52 and back down but I felt so comfortable at 6:06 so I decided to do the 7 one mile repeats but no breaks.
Anyways I ended up running 37:29 for 10k, good confidence run.
.3 easy. | | Comments(1) |
| | 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 no watch just me and the birds.
good pace, guess 7:00-7:15
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 2.15 | 3.60 | 0.00 | 6.00 |
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.25 warm up 7:30 avg
3.1 speed 18:07
2.15 marathon pace 6:45 ish
.50 to end at 5:37 pace
Quick and done!
| | 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 - 6:47 pace, something easy.
| | 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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12 mile today probably a bit faster than I will start the next marathon but would it be nice to hold the feeling I felt today at 9-12 miles.
3- 6:59
3- 6:49
6- 6:43
I think we were 6:49 avg for the run, fun run.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| tm, easy new shoes. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 6.20 | 6.20 |
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36:36 - 10k
10k simulation race on the TM
Started up at 10.2, I think thats around 5:50 pace and did not move it for the entire run.
Personal best
Might run 5-7 easy tonight when I get home. | | Comments(1) |
| | 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 Beach Grove and back, no watch. Of course I looked at the oven clock before I left so being neurotic as I am I checked the clock as soon as I got in.
108 - 10 miles which felt very great considering 36:36 10 k yesterday. Although I would not have wanted to feel like I did today at the 10 mile mark of a marathon, I was ready to pack it in.
25 degrees but more like 30, beautiful day. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 10.00 | 0.00 | 10.00 |
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Great speed work today.
10 miles 103:32
Actually a PB, played around with a superset I was doing and decided to take no breaks. Had a lot of half mile intervals and a few 1 mile 6 min pace in there, all recovery from the intervals was 6:40-45 pace.
Great effort.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| 6 - 40:20 | | 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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Rest day.
Everyone is gone except me and the boys. Elliot has a cold seems better today, last night was rough, scary when your the only parent. Hopefully its a decent night because tomorrow is 21-23 miles.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 10.00 | 0.00 | 0.00 | 22.00 |
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Did not run until 11am, weather was ok, 18 degrees a bit humid but did not seem like it with the north wind which was about 20k at times.
12 easy with G on the trail - 7:23 avg a bit sluggish on the way back into the wind, I really had a hard time thinking I would be able to run the last 10 miles under 7 min avg.
10 on county roads and Roseland, felt awesome for the first 8 miles but picked up a stitch around mile 20, been a long time since I felt what the wall is like, I would have had to really fight the last 4 miles today to finish. I know that I could have done it but probably would have slowed to 7:15-25's for the last 4 miles but hopefully a good last mile would bring it down. I ended up averaging 6:54's for the last 10 miles.
12-7:23's
10-6:54's
22-7:11's average.
Elliot's better and the last long run until Detroit, tough week but happy with the effort. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy flush | | Add Comment |
| | 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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over booked with patients this morning and could not get out of the office like I wanted to. I decided to get a quick tempo in so I could get back for a meeting therefore I had no choice but to run quickly.
6.2 - 38:59
Negative split by 52 seconds, first mile was 6:46 so overall this was a decent run. I tried to treat this run below a 10k race level, keeping this in my mind helped me run controlled and to be honest with some comfort.
| | 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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Can't run easy.
Tired today or borred? TM, 41 mins for 6 miles probably 6:48 pace avg.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 70.20 | 76.15 | 36.00 | 26.75 | 209.10 |
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