| Location: Toronto,Canada Member Since: Dec 29, 2009 Gender: Male Goal Type: Other Running Accomplishments: Toronto Marathon 10/16/05 2:55:02
Tulsa Rte 66 Marathon 11/19/06 2:57:23
Wasaga Beach Half Marathon 09/10/06 1:18:43
St Catherines Half Marathon 10/01/06 1:18:38
Short-Term Running Goals: Use 2010 to build my Base, remain injury free
Looking for a Fall 2010 Half , of Sub 1:20 Next races: Road 2 Hope - Hamilton, ON - Half Marathon (Goal Race)
Las Vegas HM, just for fun.........
Long-Term Running Goals: Establish a significant base so in 2 years, I can run competitively in my age group. Personal: Ex-Collegiate X-C and Track guy at Oklahoma State, fell off the running wagon after graduation....started back in Feb 2003, Many injuries and set backs...having to learn the hard way, I guess ? But I have a passion for this sport and love to compete !
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 228.98 | 32.09 | 7.14 | 0.00 | 268.21 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Easy 6 mile - Treadmilll run
Snowing outside and slippery road. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.58 | 0.00 | 0.00 | 0.00 | 9.58 |
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9.58 miles @ 8:19 pace
-12C (-22 Wind Chill)
This was a tough one, especially going into the wind, should have run indoors. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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AM - Treadmill run, plus 1 hour of Yoga afterwards.......
PM - 30mins Bike work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.02 | 5.50 | 0.00 | 0.00 | 10.52 |
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AM - 5.02 Easy Miles (-10C) roads a bit slippery
PM - Hill Training 5.5 miles (Treadmill)
5 X 400m Hill repeats
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Cross Training day
Yoga and Strength Training......
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.71 | 0.00 | 0.00 | 0.00 | 9.71 |
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9.71 mile steady pace run (1:14:20 - 7:39/m) : -4C (-10WC)
Felt great...only a few snowy spots to contend with.
Best news .. No post run referral pain from either SI Joint. First time in a long time.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.53 | 0.00 | 0.00 | 0.00 | 9.53 |
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AM - 6.04 Easy Run (-10C) Very Cold run
PM - 3.49 Easy Run 30min on the TM
Plus a short Core Routine
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.15 | 0.00 | 0.00 | 0.00 | 7.15 |
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Nice Saturday run......7.15 miles @ 8:08/pace
-10C but sunny
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.13 | 0.00 | 0.00 | 0.00 | 11.13 |
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Nice Sunday LSD wirh Running Group...pace slower than usual, but probably a good thing.
-12C..should start warming a bit at the end of the week. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.03 | 0.00 | 0.00 | 0.00 | 11.03 |
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AM - 6.53 Easy Run (-5C)
PM - 4.50 Easy Run on Treadmill | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.57 | 6.00 | 0.00 | 0.00 | 12.57 |
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AM - 6.57 Easy run (-9C) ..roads a bit slippery
PM - 6.0 Hill workout (Treadmill)
6x400m (-2% decline, +5% incline)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Rest Day
Yoga and some bike work. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.84 | 0.00 | 0.00 | 0.00 | 10.84 |
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Steady State run - Not really Easy , but not really MP pace either.
10.84miles - 1:19:46 - 7:22/m pace
Wanted to push this run, without going crazy with the pace.
Still have about 20lbs to lose, which is definitely effecting my overall pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.01 | 0.00 | 0.00 | 0.00 | 7.01 |
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Easy recovery run, after yesterday's push w/o. Legs were a bit tight as I expected they would be.
Mentally gearing myself for a 5km TT tomorrow, first in about 2 years.....
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.13 | 0.00 | 7.13 |
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Time Trial Saturday : 5000m
Iriquois Ridge HS Track (+2C)..a little bit of wind to contend with, not much.
Goal : 20 to 21 minutes.
As I have had relatively no speedwork or significant mileage over the last 24 months, I was not at all sure what to expect.
Finished: 20:02
KM Splits: 3:58, 4:01, 4:03, 3:55, 4:04
I really felt my lack of stamina during the final km, and my overall lack of speed throughout the run, as I felt I only had one gear !!
But now, at least I know where I am, and this is a decent starting place for pace management over the next few months.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 4.01 | 0.00 | 14.01 |
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14.01 mile long run, with tempo push in the final 4 miles.
Great weather for a January run ... +2C
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.00 | 6.75 |
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Very Slow and Easy Run...definitely needed to give my legs a break today.
1 hour of Yoga as well......
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.91 | 0.00 | 0.00 | 0.00 | 12.91 |
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AM - 6.41miles Easy run + 4X80m strides , first strides in about 2 years.....
PM - 6.50miles - Hills
7X400m down & 400m up...really pushed the last 2.
Temps - (-3C) all day. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Usual Wednesday rest day...
- 1 hr Yoga and 30 minutes on the Bike to flush the tightness from yesterday's Hills.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.62 | 0.00 | 0.00 | 0.00 | 12.62 |
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12.62 Steady Pace run
As I am still in Base 3, I did not want to start pushing any runs this early into my MP or T zone. Last week I went a bit hard, and am just now starting to recover after that, the TT, the progression on Sunday and the Hills on Tuesday.
So today was a "smart run"...and felt good to get it done.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.84 | 0.00 | 0.00 | 0.00 | 10.84 |
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AM - 6.57 miles - Easy run
Tight and a bit sore from Thursday, took to mile 4 to get loose.
PM - 4.27 miles - Easy run
Uneventful....felt better than this morning. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.93 | 0.00 | 0.00 | 0.00 | 7.93 |
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1C (-7WC)
One of those "just get it over with" runs. Felt "Fat and Clumsy" the majority of the way. may have something to do with having pushed it off to the afternoon ??
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.08 | 0.00 | 0.00 | 0.00 | 14.08 |
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Wonderful weather lately in Toronto +2C
14.08 Miles...very nice tempo and cadence today. Stayed with my group to make sure I wasn't going to finish too fast.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.21 | 0.00 | 0.00 | 0.00 | 7.21 |
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Nice recovery day....+6C , but heavy rain
Put in some nice recovery miles.
Additionally, 30 mins of Core Work and 30 mins on the Bike (9.3 miles / 275 cals)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.52 | 7.09 | 0.00 | 0.00 | 13.61 |
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AM - Easy Recovery run - 6.52 miles 0C (-6WC)
PM - Hill session - 7.09 miles -1C Windy
8x400m Saddles
Felt awesome tonight...starting to feel stronger on these sessions.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Cross Training Day
Strength Training (Upper Body) - 45 minutes
Yoga - 1 hr Session
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.50 | 0.00 | 0.00 | 13.50 |
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My attempt tonight was to get a 13.1 mile run in that would help me to determine the pace that I should run for my upcoming Half Marathon.....
So I ran paces for the first 9 miles that were very comfortable, after which the wheels came off.....I was able to finish the run at an 1:26:55 for 12 miles......which was short of the Half attempt..but I am Okay with it...because I have had very little time under my feet. I want to be able to extend this effort over an additional 5 km, and be able to translate it to an ATB 30km effort.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.83 | 0.00 | 0.00 | 0.00 | 11.83 |
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Recovery Run Double...
AM - 7.03 miles easy pace
PM - 4.80 miles easy pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.15 | 0.00 | 0.00 | 0.00 | 9.15 |
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Easy paced middle distance run
-18C (-23WC)..Bloody Cold.....glad it's over..... | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.07 | 0.00 | 0.00 | 0.00 | 15.07 |
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Nice Steady run at 8:06/m pace...was sort of hoping for something quicker, but based on where I am in my training, I'll take it.
-9C (-17WC)
Flurries on the back 7 miles. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 228.98 | 32.09 | 7.14 | 0.00 | 268.21 |
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