smally

Week starting Apr 26, 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

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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
16.60	31.70	0.00	3.10	51.40

Sun, Apr 26, 2009

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

tm at home, 42:27

legs feel awesome but i fatigue quickly for obvious reasons.

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Mon, Apr 27, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	3.10	0.00	3.10	6.20

wanted to go outside but my watch and ipod had no life to them so i drove to the gym. decided to run a type of tempo to test the legs.

3.1 at 10.2 - 18:15 (felt awesome and wanted to run 10k that pace but faded quickly)

instead of stopping and taking a break i wanted to similate what its like to not stop while being close to death!! i ran at 6:35 pace but added 6 min mile pace here and there.

ended up running 38:16 for 10k, happy considering I finished Boston only a week ago.

need to plan out a race schedule and program.

Comments(4)

Tue, Apr 28, 2009

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

feeling better no fatigue today.

39:21 - 10k

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Wed, Apr 29, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	10.20	0.00	0.00	10.20

Outside run, first since Boston.

6 degrees but windy, worked into the wind the first 5 miles or so and ran just under 35 mins. Had a bit of a twinge on my right knee but nothing alarming. 33 mins for the last 5 miles with the wind.

Good negative split. I am starting to feel like I can do some regular training.

Comments(6)

Thu, Apr 30, 2009

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

easy run, long run tomorrow.

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Fri, May 01, 2009

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.00	0.00	0.00	0.00	16.00

wanted to run 20 miles yesterday but my right knee was not right, it-band. I did not have to stop but I was concerned every step. still managed to run 7:25 pace, windy and mild.

feels good today but I guess i will rest it today. i have only had 1 day off, day after boston so i guess there is a reason, i know its not serious because i won't let it be.

i was discouraged becasue i felt so slow in boston after the stitch and ran 314 but yesterday during the run i would have been happy with a 314 if i had to continue. this simply means i need some mental work and i need to not worry about pace so much, it gets me down.

Comments(2)

Sat, May 02, 2009

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

tm, knee better.

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.60	31.70	0.00	3.10	51.40

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