smally

Week starting Jun 01, 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
19.75	26.85	6.20	2.50	55.30

Sun, Jun 01, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	13.10	0.00	0.00	13.10

started out thinking 10 miles then thought 12 actually took a wrong turn got lost and decided to run a half.

5- 7:07 avg into the wind did not look at the garmin until around 5 miles was surprised that I was 7:07.

5- 6:59 avg

3.1- 6:45 avg, kicked it back with the wind but did not feel like a race at all felt good.

13.1 miles - 131:26

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Mon, Jun 02, 2008

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

6 hills, back to hills again.

Its .5 to get there so basically it was 5 miles of hills non stop.

7:32 avg for the entire run, hot outside. Right calf sore.

Making this entry the next day, Red Wings game 3 overtimes and they lost, I did not get home until 2am. Tired but must run at lunch for energy.

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Tue, Jun 03, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.75	0.75	0.00	2.50	4.00

Redwing game last night had the chance to see the cup but they lost in tripple overtime!! Did not get home until 2am, worked this morning with lots of energy and had lots in the tank for the 800's.

1 min between repeats:

2:51, 2:51, 2:45, 2:49, 2:41

Not bad considering I had 3 hours of sleep, total 4 miles 6:35 avg with the breaks.

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Wed, Jun 04, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	7.00	0.00	0.00	7.00

6 miles at 7 min mile and one mile cool down. TM.

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Thu, Jun 05, 2008

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

On my new 3 hour marathon training program it has me doing a tempo run @ 6:22, I was a bit scared of this seeing my best 10k race last year was 39:47.

I started at 9.4 on the TM and flirted with 9.7 for a min every once and awhile, I felt controlled and stayed positive.

39:26 - 6.2 - 6:21 avg.

I can't wait to run a 10k soon. Brian you should run Moon in June its a blast.

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Fri, Jun 06, 2008

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

Day off today, ran 3 easy on the TM - 21:47 for a sweat.

Long tomorrow 16.

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Sat, Jun 07, 2008

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

no watch on the trail, hot especially the last half. no idea what the pace would be but if i had to guess 7:20 - 7:30

getting used to the heat but thats ok its a nice change.

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
19.75	26.85	6.20	2.50	55.30

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