smally

John Smith 10k (30th annual)

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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
7.90	13.00	11.20	6.10	38.20

Sun, Aug 31, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.50	0.00	0.00	0.00	1.50

TM to flush the legs, decided to stop race Monday and the legs are a bit sore from yesterdays long.

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Mon, Sep 01, 2008

Race: John Smith 10k (30th annual) (6.2 Miles) 00:37:55, Place overall: 1, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.00	0.00	6.20	0.00	8.20

Actually won the overall 10k race today, first time for everything. Obviously there where no elite runners there but 37:55 is not too shabby considering it was 29 degrees. I negative split by 12 seconds and ran a solid race at no time except the first half mile did I feel off.

With just over a mile to go I left the second place runner as we approched the hill, I love hills!! I did not look back and he ran 38:08.

Great confidence run especially after Saturday's long progressive 19 miles.

The best part was my brother flew in from Vancouver and ran the race as well, I cooled down and ran a mile out and a mile in with him, special.

Family day now.

Comments(1)

Tue, Sep 02, 2008

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

4 at lunch on the TM, no motivation after yesterdays race. Decided to stop after 4 and maybe run after work again but deep down I know I need the rest. 7:06 avg.

I think the last 2 races and a good long run are starting to tire me a bit.

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Wed, Sep 03, 2008

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

10 miles, county roads.

Went out too fast, all I had to do today was 6:52's, I was 32:58 @ 5 miles and kept it pretty strong until around 6.5 but then started fading, I was trying to hang on because I was still under 6:52's but it was upsetting as I am used to being faster on the second half. I had to stop at 8.5. Took a min or so break and ran as best I could for the last 1.5 miles. Total time was 106:32 (6:39 avg) but add a min at least for the break.

This just proves that running a marathon as a practice run before Detroit is not worth it because I can tell my legs are tired from the last couple weeks of training and 2 races. This run also reminded me about how much I dislike to crash at the end of a marathon so I really have to plan out Detroit.

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Thu, Sep 04, 2008