smally

Week starting Sep 21, 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
25.00	16.00	10.00	6.20	57.20

Sun, Sep 21, 2008

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

tm, easy new shoes.

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Mon, Sep 22, 2008

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

36:36 - 10k

10k simulation race on the TM

Started up at 10.2, I think thats around 5:50 pace and did not move it for the entire run.

Personal best

Might run 5-7 easy tonight when I get home.

Comments(1)

Tue, Sep 23, 2008

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

10 miles Beach Grove and back, no watch. Of course I looked at the oven clock before I left so being neurotic as I am I checked the clock as soon as I got in.

108 - 10 miles which felt very great considering 36:36 10 k yesterday. Although I would not have wanted to feel like I did today at the 10 mile mark of a marathon, I was ready to pack it in.

25 degrees but more like 30, beautiful day.

Comments(1)

Wed, Sep 24, 2008

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

Great speed work today.

10 miles 103:32

Actually a PB, played around with a superset I was doing and decided to take no breaks. Had a lot of half mile intervals and a few 1 mile 6 min pace in there, all recovery from the intervals was 6:40-45 pace.

Great effort.

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Thu, Sep 25, 2008

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

6 - 40:20

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Fri, Sep 26, 2008

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

Rest day.

Everyone is gone except me and the boys. Elliot has a cold seems better today, last night was rough, scary when your the only parent. Hopefully its a decent night because tomorrow is 21-23 miles.

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Sat, Sep 27, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	10.00	0.00	0.00	22.00

Did not run until 11am, weather was ok, 18 degrees a bit humid but did not seem like it with the north wind which was about 20k at times.

12 easy with G on the trail - 7:23 avg a bit sluggish on the way back into the wind, I really had a hard time thinking I would be able to run the last 10 miles under 7 min avg.

10 on county roads and Roseland, felt awesome for the first 8 miles but picked up a stitch around mile 20, been a long time since I felt what the wall is like, I would have had to really fight the last 4 miles today to finish. I know that I could have done it but probably would have slowed to 7:15-25's for the last 4 miles but hopefully a good last mile would bring it down. I ended up averaging 6:54's for the last 10 miles.

12-7:23's

10-6:54's

22-7:11's average.

Elliot's better and the last long run until Detroit, tough week but happy with the effort.

Comments(1)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
25.00	16.00	10.00	6.20	57.20

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