| 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 | | 205.44 | 13.12 | 17.15 | 17.91 | 253.62 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.52 | 0.00 | 0.00 | 0.00 | 6.52 |
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Easy paced run....6.52 miles
Didn't get my daily mileage that I was looking for, but my flight from London to Toronto got in the way. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.05 | 0.00 | 0.00 | 9.59 | 18.64 |
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AM: Easy paced run - 9.05 miles
PM: Intervals - total distanse - 9.59 miles
6x1200 (4:25 w/ 4 min rec)
4:27, 4:27, 4:27, 4:26, 4:21, 4:16
Was going to say, that I need to reduce my recovery time, but as I write this some 4 hours after my w/o, rigor mortis has set in......oh well.....
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.79 | 0.00 | 0.00 | 0.00 | 16.79 |
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AM w/o : easy paced - 10 miler @ 7:52/m
18C already at 7am
PM w/o : easy paced - 6.5 miler @ 7:57
Boy...can you say.."Darn Hot" !! 30C....HR was up 10bpm over the normal 142 I would have normally seen for this pace/distance..... | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.43 | 0.00 | 0.00 | 0.00 | 18.43 |
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AM: 12.04 miles @ 7:54
Temp - 25C at 7am...brutal !
PM: 6.39 miles @ 8:01
Temp - 30C at 7pm.....totally not fair...
Switched my Monday and Sunday workouts...got up too late to beat the heat this morning for my Long run...will try that tomorrow. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.04 | 0.00 | 0.00 | 0.00 | 11.04 |
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Another attempt at getting long run in...had to cut it short to 11 miles....
the heat is just inhuman...30C w/70% humidity...Humidex 42C
Swapped my schedule around, so perhaps again in Thursday...it's suppose to rain ? | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.57 | 0.00 | 0.00 | 0.00 | 12.57 |
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AM : 8.52 miles - easy aeroblic pace
Temp - 22C high humidity, was soaked by mile 2.
PM : 4.05 miles - very easy run
Temp - 29C still at 9:00pm....pace very slow
Feeling major dehydration due to this heat way sucking the life out of me. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.09 | 0.00 | 0.00 | 8.32 | 15.41 |
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AM: Easy aerobic paced run 7 miles.....still hot and humid, not as bad as yesterday.
PM: Intervals (total mileage 8.3 miles)
31C and very humid, was soaked from the very beginning...no fun running intervals in completely wet shoes.
5x1200m @ 4:25 w/ 3:45min jog recovery
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
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Semi-long run, was suppose to be a 17 miler, but since I had to run on the "Surface of the Sun" today....wound up cutting it short to 14.5miles...point of reference would be when you start to see purple monkeys running with you...maybe time to pack it in.....
31C and 83% humidity (humidex 45C)....Inhuman....
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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 | | 9.37 | 0.00 | 0.00 | 0.00 | 9.37 |
| 9 mile - easy aerobic run...no issues..... | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.28 | 0.00 | 0.00 | 0.00 | 8.28 |
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Swapped schedule around a bit this week.....
8.28 miles easy-aerobic pace...better temps today. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.29 | 0.00 | 11.15 | 0.00 | 17.44 |
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AM: Tempo workout
5X1mile at Tempo w/ 1 min jog recoveries (6:26 pace)
Felt comfortable, but was definitely the correct pace as I felt the Lactic acid build throughout the day.
PM: Recovery run
10km at a very easy paced recovery cadence, just to get the toxins flushed from my system.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.28 | 0.00 | 0.00 | 0.00 | 9.28 |
| Easy-paced recovery run....legs still a bit sore and tired. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.34 | 0.00 | 0.00 | 0.00 | 6.34 |
| 6.34 mile easy run.....legs are still feeling like they're filled with cement..... | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.63 | 0.00 | 6.00 | 0.00 | 9.63 |
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Interval day...no track nearby, so i had to find a decent stretch in hyde Park to run these...
6x1200m @ 4:25 w/ 3:30 jog recovery
(3 slightly uphill and 3 slightly downhill)
Ave pace: 5:55/mile pace, happy with this !
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| | 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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Treadmill run in Dublin, Ireland....no decent places to run from at this Hotel.......Oh well...you play the cards you're dealt. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy aerobic7 miler on the Hotel TM...boring but necessary....... | |
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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
No run today.....lots of walking today doing tourist stuff | |
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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
No run today...no TM at Hotel in Cork. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.12 | 0.00 | 0.00 | 13.12 |
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Progression run on the Hotel TM in Dublin...felt good to get back at it.
13.1 mile run in 1:40:25...... | |
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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 due to the Flu.....ugggh! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.53 | 0.00 | 0.00 | 0.00 | 5.53 |
| Easy run attempt....5.5 miles, still fighting the Flu, this wasn't a lot of fun.... | |
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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 |
| Flu Bug killing me.... | |
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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 |
| Flu still killing me....... | |
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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 |
| 3rd day of the Flu death......... | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.93 | 0.00 | 0.00 | 0.00 | 12.93 |
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AM: 6.54 mile easy run
PM: 6.39 mile easy run......breathing was a definite issue since I am still dealing with this cold.
Completely dehydrated.......Kill me ! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.39 | 0.00 | 0.00 | 0.00 | 16.39 |
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AM: 8.16 miles - Crappy run, running with this cold is no fun
PM: 8.23 miles - much better than this morning, but still feeling weak......come on Drugs do your thing !! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.41 | 0.00 | 0.00 | 0.00 | 6.41 |
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Easy 6.41 miles today.
Still fighting this cold or plague, whatever it is...... | |
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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 due to this lingering cold. | |
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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 due to the "never-ending" cold. | |
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| | 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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Treadmill at the Hotel.
Stockholm - Hilton | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 205.44 | 13.12 | 17.15 | 17.91 | 253.62 |
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