smally

Week starting Feb 15, 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
0.75	36.00	0.00	8.60	45.35

Sun, Feb 15, 2009

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

Toronto on the Treadmil at the Still Water Spa.

Terrible sleep, meaning none. I don't think I slept more than an hour and maybe 3 hours the night before, later dinners and wine I guess. First time in a long time with no kids and I can't sleep.

Great run felt good considering. 6 miles 39:24

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Mon, Feb 16, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.50	0.00	0.00	5.50	6.00

Great speed workout today.

2.5 miles at 10.3 (5:48 avg)

1 min break walk

1.5 miles at 10.3 (5:48)

1 min break jog

1 mile (5:48)

3 min break/jog

.5 mile (5:40 pace)

Good effort.

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Tue, Feb 17, 2009

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

6 miles at home on the tm, did not feel like doing my 8 miles hill workout today. So of course instead of taking it easy I ran 6 miles hills 6:50 pace but did a minute hill every 3 minutes of flat running so I around 13 hills. 5-6 incline at 6:50 pace avg.

Funny because I eat lunch right before the run and at the end of the run I was still stuffed. I laughed while running and said there is no way I can feel like I do for the first 6 miles of Boston. You can always find the positive in a run!!

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Wed, Feb 18, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	3.10	3.10

3.1 - 17:31

Hockey tonight so I did a short speed workout. The workout on the program called for 20 mins alternating every 30 seconds between 5:15 and 6:29 but I decided to try and beat my 5k treadmill record of 17:49.

I did not worry about changing every 30 seconds. I started at 10.5 thinking I would go down to 10 for recovery all the way to 3.1 but instead 10.5 was my recovery and main pace with a bunch of 11 which I don't even know what pace that is. To my surprise I had great control and felt like I could have at least gone another mile or 3.1 depending.

The start up on my TM is not as fast as I would like it to be because it took 14 seconds to get to 10.5. I wonder how long it takes to get to that pace on the road?

Short run, playoff game tonight so I am hoping this short run gives me extra legs for tonight.

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Thu, Feb 19, 2009

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

6 creative miles.

some speed and 3 half mile hills at 5 %

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Fri, Feb 20, 2009

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

8 Hills today - 54:59 (6:52 ish pace)

total incline miles 5.25

nothing too challenging

- did run 3.25 miles at 2 % incline which was quite comfortable. Ran a few quarter miles at 3-5 incline as well. The very last quater mile I ran at 6 % incline at 6:37 pace, fun.

No long run this week but will probably get at least 13 in with a good push for the last 5-6 miles.

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Sat, Feb 21, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.25	10.00	0.00	0.00	10.25

10 miles 106:22

Good run, alternated between 6:52 pace and 6:27 pace. Had to go to work or else I could have kept on going, nice feeling.

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.75	36.00	0.00	8.60	45.35

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