| 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 | | 75.20 | 75.70 | 19.00 | 28.80 | 198.70 |
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| | 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 tempo, should have slowed a bit and ran a solid 10k time but I stopped because I was exhausted. 29:45 with a slow start up on the TM, but still a good effort today.
20 weeks to BOSTON, starting a 20 week program today. I can't find the 3 hour program so I am testing out the 2:50, turned out to be a mistake. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 5.00 | 2.50 | 8.50 |
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5 times 800's @ 10.5 on the TM
5 miles rolling hills on the TM @ 8.5
1 mile easy
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| | 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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Left to Naples Florida, snuck a quick 2 before the flight. Was very sore with my right leg, should have not run, hind sight is 20/20
So sore after the plane but did not think much of it. | | 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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Terrible pain in my medial quads, tore some fibers for sure. Very scary because I thought I blew it and was out for a couple weeks, over did it.
Very difficult but proud how my injury and not being able to run did not make me grumppy, I really sucked it up and had fun with the kids. I also gave myself acupuncture which did wonders I believe. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Much better but still no way I could run. | | 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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No watch, decided to try it.
To my surprise I was quite fine, knee referral but had a nice easy no watch run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 10.00 | 0.00 | 0.00 | 11.00 |
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easy run, wore a garmin so of course I got it in my head after 5 miles to try and break 110.
5- 35:38
5- 33:58
1- easy cool down
decent negative split, last day of no shirt running. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 3.00 | 3.50 |
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busy at work today so I came home and decided to run the 6 times 800's on the schedule.
Could not be bothered with 800's so I ended up running 2 miles @ 10.2 then had a pee break and ran the last mile @ 5:45 pace.
sore right bottom of the foot, walking a lot with flip flops, right leg is %100 better. | | 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 @ 6:52 pace, felt good.
crappy day outside | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
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TM today 6 miles hills.
Did half a mile @ 6:53 then half mile @ 7:13 with incline alternating between 2 and 3 percent. I did the last hill @ 6:40 pace to try and beat 42 mins but I ended up running 42:02 for the total run. Good workout.
Hockey tonight | | 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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Beach Grove and back, nice day regarding weather but I can't wait for no shirt weather in Naples in a week or so. I ran with no garmin, forgot it so I took it easy. I looked at the clock before I ran out the door and I was an hour and 11 mins so 7:05 - 7:10 pace.
Not bad considering how crazy it has been lately. 50 patients this morning and a late night last night because of hockey.
Looking forward to running with G this weekend.
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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 |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 11.00 | 0.00 | 0.00 | 11.00 |
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With G from his house.
Windy and cold but great run 6:54 avg. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.40 | 0.00 | 0.00 | 4.10 | 4.50 |
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Program listed 4 one mile repeats but of course once again I did not stop after mile 1.
3.1 - 18:03
2 min break recover.
1 - 5:45
Great run, could have broke 18 mins, slow start up on the TM to get going.
Need to break 36 mins this spring/summer in a 10k, thats my goal.
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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 |
| 6 miles hills 6:58 avg. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 5.00 | 5.50 |
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Promised myself I would train with the 3 hour marathon program but I am stubborn and am on week 3 of the 2:50 marathon program.
Today was 5 one mile repeats at 5:45
Did this on the tm because its too fast and long for me around this area regarding turns etc. Plus its tooooo cold today.
Made all the repeats but did not jog between them, took about a 1 to 3 min break between walking. This was 10.4 on the tm, seemed really easy for the first half mile, I felt like not stopping after the first mile repeat but decided to stop wish I would have run 3 in a row first. Turn over was great until about the last .25, form really did not change until the last 2 repeats with .25 to go.
Pretty happy, hope to run this pace by the end of the summer for 10k, to break 36 10k.
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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 |
| 6 easy tm watching hockey | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
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1 mile 10.6 on the tm
.5 @ 10.6
.5 @ 10.6
.5 @ 10.6
1 mile @ 10.6
Great speed felt great, form was solid.
about 1-2 mins tops recovery light jog | | 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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crazy snow day. 6:40 pace for .75 then 6:00 pace for .25
Felt pretty good so I started running more 6:00 pace and played a game to break 40 for 10k but not really pushing it like I tend to do.
39:36 - 6.2
Felt good, excited for Naples running. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
| 7 hills before our flight to Naples. 8.7 alternating 2 mins with 2 percent grade and even grade until the last mile I ran at 9 and 2 percent grade for the whole mile, felt so easy, breathing was great. | | 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 miles in Naples, no shirt. Late morning almost 80 degrees but I was so happy to feel the heat. Wanted to run easy but had a pretty good negative split. Average was 6:54 for the 12 miles. Pretty tired after the run, dehydrated.
Nice dinner at Lurcat that night.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.50 | 0.00 | 0.00 | 6.50 |
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No watch but I was booking it with comfort, felt great.
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| | 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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800's at Naples High School track.
Took Sadie and Julian, they played and ran the track too. Have not run a track in a long time, seemed a bit harder knowing I had to run 2 times around each repeat. All my repeats were under 2:45, lowest was 2:39 so pretty consistant and I really could of had a better go at it. Left out the 4 times 400's at the end due to time, kids and fatigue.
Overall great effort.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 6.00 | 0.00 | 8.00 |
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1 mile at 717 then 6 miles tempoish average 6:25, great effort felt humid outside and I was not really all that fresh after yesterday's 800's. Finished the run with a 7:14 cool down mile. Glad to have a 6 or 8 mile easy run on x-mass and get this one done.
Merry Christmas everyone.
| | 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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80 degrees and a sun shower.
652 avg for 8 miles and then a jump in the pool.
Merry Christmas everyone | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| late afternoon run 6.5 miles through Pelican Bay and Vanderbilt, 88 degrees out, felt off and tired 7.14 avg. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
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Long run, Vanderbilt, Pelican Bay, Venitian Villiage, Park Shore and back. Tried to take it easy, felt better on the last half for sure. 7:19 avg. Fun run, no water and no music.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| No watch, Vanderbilt and back. Hot and not into it. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 3.00 | 0.00 | 0.00 | 11.00 |
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2 miles to meet G, waited for 20 mins and then we ran 9 miles together which was nice to finally talk, I needed the running company.
7 min avg.
Family was at the beach, jumped into the water how refreshing. Played with the kids all morning, beach and pool.
Off to see Montreal play the Panthers tonight.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.80 | 0.00 | 0.00 | 6.20 | 8.00 |
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Great effort today, I really was not up for 800's or 1 mile repeats, tired from a late night and pretty much a crappy sleep. Decided to do at least 3 hard miles but ended up grinding out 10k in 38:27. Happy with the run because I wanted to quit but as mile 3 approached I dedicated the run to my running in 2008. I really felt like I was coasting from miles 2 to 5 so I am excited to break 37 in 09 outside and not just on a tm.
Can't believe its a year since I started entering all my runs.
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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 |
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4 miles with Elliot and the stroller to end the year. Everytime he would see a boat or truck he would get all excited, fun run to end the year. Feels great to get yesterday's hard run done.
Going to miss Naples running. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 75.20 | 75.70 | 19.00 | 28.80 | 198.70 |
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