| 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 | | 266.98 | 22.00 | 24.69 | 0.00 | 313.67 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.24 | 0.00 | 0.00 | 0.00 | 11.24 |
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Recovery Double...
AM: -6C Cold
7.04 - Recovery Pace Run
plus - 1 hr Yoga
PM: -4C (-12WC) Windy
4.20 - Recovery Pace Run
Felt sluggish all day.
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.22 | 8.00 | 0.00 | 0.00 | 14.22 |
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Another Double day....
AM: 6.22 miles at relaxed easy pace
This run felt much better than yesterday. Yesterday was clearly "Toxin" clearing day....
PM: 8.00 miles Hill session
9x400m saddles - (400m up 400m down)
Steady snow fall, made for pretty slushy conditions
Rest day tomorrow...Yoga and weights | |
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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 Session
- Strength Training session
Both felt good......nothing really new to report.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.03 | 0.00 | 0.00 | 0.00 | 14.03 |
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Great Day for a Steady State Mid-week Semi long run
14.0 miles @ 7:30 miles.
Felt great, as my Endurance held up versus last week, when I pushed the pace too hard too soon.
-2C and Sunny (Actually felt much warmer....)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.05 | 0.00 | 0.00 | 0.00 | 9.05 |
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Recovery Run Double:
AM: 5.05 mile - Easy pace run
PM: 4.00 mile - Easy pace run at the Gym (TM)
Core session - 20 minutes (should have been 30 minutes..but just didn't have it today)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.09 | 0.00 | 0.00 | 0.00 | 10.09 |
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6:00 AM run die to work commitments today
10 miles - Easy paced run
-10C (-20WC) - Cold running into the wind. Happy I got it done.
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.03 | 0.00 | 0.00 | 0.00 | 16.03 |
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Very nice long run, felt very good !
-12C (-20W)
16.0 Miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.18 | 0.00 | 0.00 | 0.00 | 13.18 |
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AM: Recovery run at easy pace - 8.18 miles
PM: Treadmill run at an easy pace - 5.0 miles
I love that I can report that there are no issues, because for 2 years prior, I have had nothing but issues....I hope I'm not jinxing myself......
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.01 | 0.00 | 5.13 | 0.00 | 13.14 |
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AM: 8.01 mile recovery run (-8C)
PM: 5.13 mile Tempo session (3x1km)...Blowing snow and (-4C)
First mileage at an increased tempo...felt good. | |
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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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Running rest day
- Strength and Core training tonight.
Cycle #3 for Upper body work.....short bike session. No core...maybe Friday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.02 | 0.00 | 0.00 | 0.00 | 15.02 |
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15 mile steady run.
Negative split run, first half into the wind.
-4C (-11WC)..parts of the course were slushy and created poor footing. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.84 | 0.00 | 0.00 | 0.00 | 12.84 |
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Recovery Double.....
AM - 7.84 miles (-7C)
PM - 5 miles on TM.....
Uneventful running day...a little tight on afternoon run, due to yesterday's steady run and Wednesday's weight training session.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.93 | 0.00 | 0.00 | 0.00 | 5.93 |
| Easy paced run | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.10 | 0.00 | 0.00 | 0.00 | 17.10 |
| Steady Long run....kicked a strong final mile | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.11 | 0.00 | 0.00 | 0.00 | 13.11 |
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AM - 8.04 - Easy recovery pace
PM - 5.07 - Easy recovery pace | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 5.56 | 0.00 | 12.56 |
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AM: 7.00 - Indoor Easy paced run
PM: 5.56 - Intervals at Race Pace 4X1km at 4:00 | |
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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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Running rest day
Yoga and Bike work today | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 8.00 | 0.00 | 0.00 | 15.00 |
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Marathon paced run - Indoors
8 miles at 7:08/mile.....exhausting work out
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.09 | 0.00 | 0.00 | 0.00 | 13.09 |
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AM: 6.55 - Easy pace run
PM: 6.54 - Easy pace run | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.35 | 0.00 | 0.00 | 0.00 | 9.35 |
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Easy paced run
4X80m strides | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.16 | 6.00 | 0.00 | 0.00 | 17.16 |
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Long run Sunday....
Steady Long Run, with 6 miles (10km) at MP pace....a few were closer to Tempo.
Nice effort...I'm pleased with the result. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.33 | 0.00 | 0.00 | 0.00 | 13.33 |
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Recovery Double
AM: 8.3 miles - Very, Very Slow pace. Legs dead from yesterday.
PM: 5.0 miles - Indoors on the TM. Got chased inside due to afternoon Snow storm...got 15cm....
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.20 | 0.00 | 0.00 | 0.00 | 14.20 |
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AM: 8.0 mile Easy paced run on the TM.
PM: 6.2 mile Easy paced run...was suppose to be an Interval session, but the snowy/slushy conditions just made for terrible footing. | |
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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 from running.....
Yoga - 1 hour
Bike Training - 30 minutes.....
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 6.00 | 0.00 | 15.00 |
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Tempo Thursday...
4 miles warm up
3 X 2miles at Tempo, with 2 min recovery
4 miles Cool down
Tempo pace 6:44/mile
Getting there...slowly but definitely getting there
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM: 11 miles - Recovery run. (Indoors)
Was planned to be a 7 miler, but was having one of those Zen runs, and just felt great...so I went ahead and did my Saturday 11 miler instead.
PM: 4 miles - Easy run, plus 15min short Core session.
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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9 miles at a light pace indoors.
Snow storm continues to wreck the roads, so Indoor running for a while. Hopefully it stops and gets MUCH better before next weeks Half Marathon. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 8.00 | 0.00 | 15.00 |
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15 mile Middle Long Tempo run
8 miles at 6:44/m Tempo pace. Felt really nice.
0C (-5WC)
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 266.98 | 22.00 | 24.69 | 0.00 | 313.67 |
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