smally

Week starting Dec 28, 2008

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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
42.303.000.0011.7057.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

No watch, Vanderbilt and back.  Hot and not into it.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.003.000.000.0011.00

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.

 

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.800.000.006.208.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

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.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Little crazy packing etc so I took Elliot so Sarah could pack up.  We ran Vanderbilt beach and Pelican Bay, nice run and pretty good pace for a stroller.

 

Happy New Year, leave back to Windsor.

 

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.005.506.50

Great TM workout providing the late flight from Naples home and work in the morning.

8 times 800's, all at 10.6, guessing 2:45 ish.

then I took a 2 min walk and did 6 times 1 min runs at 11 and did the last one at 12, never ran that fast on a tm before, little scary to say the least.

This workout was not easy but I really felt in control of every repeat.  I hope that this type of workout makes sub 6 min miles easier for a 10k race.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

18 miles on riverside drive.  Felt good until the last 4 miles, I should have had a jel or some water planned.  7:14 avg.

under my belt is the main thing.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
42.303.000.0011.7057.00
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