smally

Week starting Jan 25, 2009

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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
16.40	19.00	0.00	9.20	44.60

Sun, Jan 25, 2009

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

rest, family day. had a window or 2 but calves are sore and rest is more important than 5 miles or so on a tm. cold out also.

week 9, 12 weeks to Boston from tomorrow.

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Mon, Jan 26, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.50	0.00	0.00	5.00	9.50

Great speed run today.

3.1 - 17:58 with a slow start up.

break for water/2 mins.

2 times 1 mile repeats:

5:49

5:36, this last mile felt awesome probably because I it was the last.

Would love to pack on the miles this week so maybe tonight I will run 5-7 miles easy. Its just that I am so tired after seeing 80 - 100 pts all day.

4 MILES easy on the tm after dinner, exhausted and had a stitch on each side, oh well got some more miles under the feet.

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Tue, Jan 27, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

19 or -9, wind was only 10mp with sunny breaks here and there.

Calves sore from the speed work yesterday, I could feel them every step. I had to create a route due to the light snow cover which made it slippery. I started to make every excuse I could think of to pack it in and do a med. long run tomorrow on the tm: Cold left foot, sore calves, snow covered, did not eat well today, not the normal route and the list went on but I sucked it up and ran all around the neighbourhood. Picked up the last 3-4 miles nothing special. 7:06 avg. 1:11 ish.

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Wed, Jan 28, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.50	6.00	0.00	0.00	6.50

6 miles on the tm at the gym, borrrrrrring.

.75 @8.6

.25 @9.5

.5 easy with incline to finish. Maybe more tonight, decent snow storm today. Going to skip hockey tonight still sore with the wrist and the elbow.

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Thu, Jan 29, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.60	0.00	0.00	3.00	3.60

3 times 1 mile repeats.

5:46

5:42

Might run tonight.

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Fri, Jan 30, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.80	7.00	0.00	1.20	9.00

Kind of a free day but I wanted to add miles so I really made it up as I went along.

6 miles on the TM @ 6:52 pace, felt like a light jog, yet before I got on the TM I really was expecting a sluggish run because Elliot cried what seemed like the whole night.

After the 6 miles I knocked off 9 * 200 HILL/SPEED - Ran at 9 % at 6min mile pace for 200's. This was a burn but I felt like I could keep repeating. After I was done I wanted to see what marathon pace would be like so I ran until 9 miles, it was again like a light jog, felt like I could have ran all afternoon.

Wish everyday of running was like today.

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Sat, Jan 31, 2009

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

Met G at the gym, 6 miles 6:52 pace, pretty easy.

Coffee after at Starbucks then off to work, busy day.

Not sure about tomorrow's run.

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.40	19.00	0.00	9.20	44.60

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