| 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 | | 276.23 | 26.66 | 38.89 | 0.00 | 341.78 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.11 | 0.00 | 0.00 | 0.00 | 14.11 |
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AM: 8.44 mile recovery run ...Slow and easy (-1C / -8WC)
PM: 5.67 mile recovery run.... Warmed up up to +2 ! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.33 | 0.00 | 6.54 | 0.00 | 13.87 |
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AM: 7.33 mile recovery run
PM: 6.54 Tempo run, finally quality workout before weekend Half Marathon.
10k @ 40:50.....so, unless I do something dumb..should be able to run 1:28 ?? We'll see how this works out. | |
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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...and begin a small taper for upcoming Sunday's race. | |
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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 run...no issues
Starting the mini-taper for this weekend. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 0.00 | 7.70 |
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Easy Relaxed run...starting to warm up. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.21 | 0.00 | 0.00 | 0.00 | 5.21 |
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An easy "Get loose" run...along with some strides.
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| | Race: |
Chilly Half Marathon (13.1 Miles) 01:28:11, Place overall: 91, Place in age division: 14 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.02 | 0.00 | 13.10 | 0.00 | 19.12 |
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Chilly Half Marathon - Burlington, ON Canada
7C - Very nice day for the race.
Other than the usual morons that don't know where to line themselves up in the start area(essentially blocking for the first 800 metres - no where to pass....very frustrating....) this race was good, course was good, volunteers awesome.
After being injured for the last 2 years, this was my first race since 2008. Wanted to use tis as a test race to see where my fitness is and base my summer training on the result.
Overall I was looking a 1:29, and was able to bear down over the last 4km to come in at 1:28:11.
Was very content with the result !
91/2499 Overall
14/223 Age Group
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| East recovery paced run....Legs are DEAD !! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.37 | 0.00 | 0.00 | 0.00 | 13.37 |
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AM workout: 9.7 miles of east paced running...legs starting to bounce back a litte.
PM workout: 3.67 miles, short run with Running group.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.02 | 0.00 | 0.00 | 0.00 | 16.02 |
| Mid week long run : 16.02 miles....last 3 miles tough, dehydrated. | |
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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 |
| Easy run : 7.15 miles - legs are completely dead from weekend. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 6.00 | 0.00 | 10.50 |
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10.5 miles - 6 miles at Tempo
Tempo pace was 6:32 to 6:49.......
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.81 | 0.00 | 0.00 | 0.00 | 13.81 |
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AM: 9.10 Easy paced run
PM: 4.71 Easy paced run
Miserable day for running.....3C 35kph winds, gusting to 85kph !!
Morning was tolerable, but the afternoon, rain got added to the equation...should have went the TM at the Gym...oh well.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
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17.5 mile - Long run with a bit of MP run thrown in (Miles 3 to 8 at 7:00/mile)
was suppose to be 2 segments, but at the 11 mile marker, hit the wall due to dehydration.
Too many Beers last night...ugghhh | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.36 | 0.00 | 0.00 | 0.00 | 8.36 |
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Easy recovery run...no issues
8.36 miles | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.74 | 0.00 | 0.00 | 0.00 | 14.74 |
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AM: 9.20 miles - Easy distance run (2C)
PM: 5.54 miles - Easy recovery run. Beautiful weather for a change +15C !! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.01 | 0.00 | 7.00 | 0.00 | 12.01 |
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Tempo Day
12 miles total run - 7 miles at Tempo pace (6:36/mile)
Great weather and workout felt good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.35 | 0.00 | 0.00 | 0.00 | 7.35 |
| Easy recovery run...no issues. | |
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| | 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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Easy Aerobic - Midweek Longish run. 16.03miles (8:08/m ave)
All part of the 2010 mileage build up. Weather was awesome again...+5C. Totally unusual for March, but I'll take it.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.11 | 0.00 | 0.00 | 0.00 | 14.11 |
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AM: 10.10 mile run. Ran in the upper range of my Aerobic zone, HR to Low-150's.
PM: 4.01 mile run. Easy Recovery pace run. Got to try out my new Mizuno Elixirs.
90 miles this week, is the highest in over 2.5 years. !!
Next week is a stepdown week, to get ready for Around The Bay 30km in Hamilton.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.05 | 8.00 | 0.00 | 0.00 | 19.05 |
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Long MP Run: 0C (-3WC) even it's suppose to be Spring, today was still Coldish !
19.05 total miles (8 miles at MP 6:50/m)
Good test run for next week's 30km Race.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.13 | 0.00 | 0.00 | 0.00 | 9.13 |
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Easy recovery run - 7:55per mile ave.
Still a bit cold, probably a good prep for this coming weekend. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.51 | 0.00 | 0.00 | 0.00 | 14.51 |
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AM: 10.31 mile easy pace run
PM: 4.20 mile recovery run (on the TM)
No real issues....just miles !
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.85 | 0.00 | 6.25 | 0.00 | 12.10 |
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Tempo Run Wednesday
Very weird workout...during my 3 mile warmup, I felt completely dead legged and sick to my stomach...after 2 miles I was ready to pack it in. But since I have a race on Sunday..there was no where to slide this important workout. So..I decided to at least attempt a few miles at Tempo pace and then decide on what I would do. Amazingly, the further I went inti my 10km Tempo workout...the better I felt...Go figure.
3mile - WU
6.25mile (10km) - 40:36 6:29/mile Tempo session
3mile - CD
I just sometimes it pays to hang in there....one to start the rest process for this week's 30km race. | |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.48 | 0.00 | 0.00 | 0.00 | 4.48 |
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Nice and Easy recovery run....no issues
Start of Mini-taper for Around the Bay 30k Race this Sunday | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.14 | 0.00 | 0.00 | 0.00 | 7.14 |
| Second Easy taper run......w/ some quick strides | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.36 | 0.00 | 0.00 | 0.00 | 5.36 |
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Easy paced Dress rehearsal run w/ strides........
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| | Race: |
Around The Bay 30km - Hamilton, Ontario, Canada (18.66 Miles) 02:12:24, Place overall: 277, Place in age division: 39 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.24 | 18.66 | 0.00 | 0.00 | 19.90 |
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Race report:
Use the race as an Aggressive Time trial......
Set out to maintain MP through the 20km mark (7:00/mile), afterwhich, I would decide what I would do....
10km - 44:29 Dead on for a sub-2:15
20km - 1:29:17 (10km segment - 44:47) Still on Target
30km - Final Time - 2:12:24 (Final 10km split 43:08)
Achieved a Negative split and accomplished my goal...pretty Happy !
This race gives different coloured medals for various time frame finishes..
Under 2:00 - Gold
Between 2:01 to 2:15 - Silver
Over 2:15 - Bronze
I have recieved 2 Golds and 1 Bronze in the Past...so getting a Silver helps to complete the set !
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.51 | 0.00 | 0.00 | 0.00 | 6.51 |
| Easy recovery run...legs dead from the race | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.29 | 0.00 | 0.00 | 0.00 | 15.29 |
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AM: 9.27 mile aerobic pace run
PM: 6.02 mile aerobic pace run.....legs starting to bounce back a little | |
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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
Only dod one hour of Yoga...was terrific | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 276.23 | 26.66 | 38.89 | 0.00 | 341.78 |
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