smally

Week starting Mar 29, 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
15.50	35.20	9.50	0.00	60.20

Sun, Mar 29, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.50	14.00	0.00	0.00	21.50

Made sure we took it easy today, first 13 miles I was 7:36 average which is new for me for a long run, I believe that was with a min pee break as well. I actually found it tough today because the wind was terrible at times. I decided to pick it up for the last 10 miles hoping to run 23, I ran the first 5 miles at 7 minute pace which was really discouraging because I am used to running 6:45's when I do a progressive run but I really had no legs today, I finished hard to 20 miles and brought down the avg to 7:24 which is decent considering I have a cold and Elliot is sick so I have had crappy sleeps lately. I really think Monday and Tuesday's 10k and 10 miler really took a lot out of me this week.

Anyways I am glad G had a good run today, he needed that for confidence. I have to move on and realize that I have had some great long runs that are 3 hour pace so I am sure with some proper tapering and a bit of luck with the weather I will be ready to go April 20th.!

Happy Sunday everyone

Comments(4)

Mon, Mar 30, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.50	0.70	5.50	0.00	9.70

Added 3.5 miles last night on the TM nice and easy miles a bit sore from the 10k.

Great rebound from yesterday's long run.

I guess the slower pace allowed me to have better legs, I am not sore from 22 miles which is new for me.

10 Km - 37:34

I ran 5 miles at 6 min pace then on purpose wanted to run the last 1.2 miles at marathon pace but I got bored so I picked it up again after half a mile. Regardless I am happy to run this number especially because it did not feel like I was racing.

I just have to fight this mini cold I have.

Comments(1)

Tue, Mar 31, 2009

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

6.5 - 6:48 pace, felt solid.

would like to run again tonight but i need to rest my right hip flexor, kinks a bit on abduction.

did a solid .4 hill at %4 grade at the end, felt good.

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Wed, Apr 01, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.00	3.00	0.00	0.00	4.00

somehow found the tm before going to work, felt good.

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Thu, Apr 02, 2009

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

great day outside bit of a rolling track for Windsor. Don't like running on the side walks but the good news was no abductor pain or groin pain.

10 miles - 107.48

did get a stitch right side with .5 miles to go but other than that it was great. hate for that to happen in a marathon hard to run a good pace. probably the crappy food and the 2 beers at the hockey party last night.

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Fri, Apr 03, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	1.00	4.00	0.00	5.00

1 mile MP with a .25 5 % hill

then ran some speed. alternated between 9.3 for a minute and 10.3 for 20 mins, pretty tired.

5 miles total.

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Sat, Apr 04, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.50	0.00	0.00	0.00	3.50

wanted to take a full rest but needed to get some energy. Ran for 20 mins increasing the speed.

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.50	35.20	9.50	0.00	60.20

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