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

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Pearl Izumi Lifetime Miles:						3.00

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
42.30	3.00	0.00	11.70	57.00

Sun, Dec 28, 2008

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.

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Mon, Dec 29, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	3.00	0.00	0.00	11.00

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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Tue, Dec 30, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.80	0.00	0.00	6.20	8.00

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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Wed, Dec 31, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

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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Thu, Jan 01, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

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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Fri, Jan 02, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.00	0.00	0.00	5.50	6.50

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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Sat, Jan 03, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
18.00	0.00	0.00	0.00	18.00

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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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
42.30	3.00	0.00	11.70	57.00

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