| 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 | | 319.47 | 19.00 | 36.00 | 5.00 | 379.47 |
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| Adidas Boston Miles: 41.26 | NB 850 Miles: 40.11 | Adidas LiteStrike W/B Miles: 11.50 | Nike Lunar Guide Miles: 41.29 | Mizuno Elixir 5 Miles: 34.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Decent TM run, at the Hotel
Walked about the same mileage touring Stockholm. Beautiful City ! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.59 | 0.00 | 0.00 | 0.00 | 5.59 |
| Short TM run, before flight back to London. | |
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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 |
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Progression run....
Started at 8:14/m finished at 6:50/m.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy paced run in Hyde Park......before flight back to Toronto. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.54 | 0.00 | 0.00 | 0.00 | 15.54 |
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AM: 9.23 mile easy run
PM: 6.31 mile easy run
Have to get used to the Humidity again....ugh!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 9.00 | 0.00 | 14.00 |
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Tempo run : 14 miles
2 miles warm up (8:00/m)
3 miles @ Tempo (6:26/m)
3 minute easy pace (8:00/m)
3 miles @ Tempo (6:26/m)
3 minute easy pace (8:00/m)
2 miles @ Tempo (6:26/m)
2 minutes easy pace (8:00/km)
1 mile @ Tempo (6:26/m)
2 miles cool down (8:00/m)
Great workout...best one in about 3 years.... | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.00 | 12.40 |
| 12.4 mile easy-paced run, no issues. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 0.00 | 8.00 | 0.00 | 18.75 |
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Long-Tempo Run
2 miles easy
4 miles at Tempo (6:26/m)
6.25 miles esay
2 miles at Tempo (6:26/m)
2 minutes easy recovery
2 miles at Tempo (6:26/m)
3.25 miles easy
Good run...best Long run combo in 3 years. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.35 | 0.00 | 0.00 | 0.00 | 15.35 |
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AM: 9.10 miles easy recovery pace...Humidity was Brutal !
PM: 6.25 miles easy recovery pace....The Gym was much better to get away from the stifling humidity !
Glad to be back home, seems always easier to get the mileage in versus when you are on the road.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.38 | 0.00 | 0.00 | 0.00 | 15.38 |
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AM : 9.13 easy recovery miles, Humidity was a huge challenge this morning. 22C and 100% humidity...always though that was what Rain was called......hmmmm
PM: 6.25 easy recovery miles on the TM at the Gym. No real issues.
Nice to start really getting in the mileage.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
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Another Brutal Humid day...25C and 95% humidity.....might as well run in the Sauna.
12 mile run at easy-pace, turning out to be a solid mileage week. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.75 | 0.00 | 0.00 | 5.00 | 13.75 |
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AM : Track workout - Intervals
4x1mile at 5:55 w/4min jog recovery (5:57, 5:56, 5:56, 5:54)
plus, 4x400m at 82 seconds w/3min jog recovery (81, 82, 81, 81)
Workout felt great, however legs are definitely sore.
PM : 4 mile recovery run.
a few miles to work the lactic acid out of my legs. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.60 | 0.00 | 0.00 | 0.00 | 15.60 |
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AM : 9.35 mile easy-recovery run
PM : 6.25 mile easy-recovery run on the TM
This week will be my highest mileage week in 3 years......totally stoked that I am getting back to where I once used to be...... | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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10 mile Rolling hills session
2 mile easy
1 mile at 3% incline - 7.6 mph
1 mile at -1% decline
1 mile at 3% incline - 7.7 mph
1 mile at -1% decline
1 mile at 3% incline - 7.8 mph
1 mile at -1% decline
2 miles easy
Good workout out of the heat and humidity.
Finished a great week for mileage, first century week (100+ miles) in over 2.5 years.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.07 | 0.00 | 0.00 | 0.00 | 20.07 |
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Sunday Long Run
Conditions - 27C and 80% humidity, I normally hit the TM when it's this bad with the Humidex...but the forecast had some raining coming, and was hoping that I would get cooled off by some "on and off" rain during the run.......
20 miles - 2:39:31 (7:57/m)
First 20+miler in over 2 years.....first 16 miles were okay, but then the heat and humidity took its toll and made the last 4 quite the challenge. Glad this is done!
Drank 3 bottles of water, 3 bottles of Powerade and 1 gel it get through this.....where I normally, in cooler conditions, I don't fuel anywhere near this level.
...as for the predicted rain...it never showed up....!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.01 | 0.00 | 0.00 | 0.00 | 8.01 |
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Recovery day
8 miles at a very easy pace...legs are trashed still from yesterday's LR.
Decided to move my double to Wednesday, in order to get a full 24 hours recovery.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.37 | 0.00 | 0.00 | 0.00 | 17.37 |
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A very good running day...warm temps, but humidity way down for a change...
AM: 10.71 mile run (7:46/m pace) .. felt like I could have went forever !
NB 850's have been a pleasant surprise.
PM: 6.66 mile recovery run (7:46/m pace) ... another good one in terms of how I felt.
(Should probably have run an additional .01, now that I see what the total is...)
Quicker pace mgmt is starting to get more comfortable.......
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| Adidas Boston Miles: 6.66 | NB 850 Miles: 10.71 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.01 | 0.00 | 0.00 | 0.00 | 15.01 |
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AM: 7.50 easy paced run at the Gym (8:00/m)
PM: 7.51 easy paced run on the North Ridge Agram Loop (7:47/m)
Sluggish start for both runs, but once started settled in nicely. |
| Adidas LiteStrike W/B Miles: 7.50 | Nike Lunar Guide Miles: 7.51 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 0.00 | 10.00 | 0.00 | 18.10 |
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AM : Steady Tempo run
2 miles easy
10 miles at adj. Tempo pace (1:06:30 - 6:39/m)
2.1 miles easy
Great workout...first 7 miles comfortable, last 3 were definite work to maintain pace.
PM : Easy recovery run
4 miles at 8:00/m |
| Adidas LiteStrike W/B Miles: 4.00 | Mizuno Elixir 5 Miles: 14.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.80 | 0.00 | 0.00 | 0.00 | 15.80 |
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AM: 10.75 miles at easy recovery pace (7:52/m)
PM: 5.05 miles at easy recovery pace (7:48/m)
Beautiful day for running in Toronto today...humidity is finally tolerable.....bring on the Fall temps ! |
| Nike Lunar Guide Miles: 5.05 | Adidas Boston Miles: 10.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
| Nice morning easy-pace run - 9.3 miles added 4 X 80m strides. Stupid Humidity is back in the GTA........
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 12.00 | 2.00 | 0.00 | 20.00 |
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Long/MP workout:
4 miles easy
6 miles at MP (6:53/m)
1 mile at Tempo (6:27/m)
6 miles at MP (6:49/m)
1 mile at Tempo (6:22/m)
2 miles easy
Quality section : 14 miles 1:35:01 (6:47/m)
Positive Stamina workout......glad to get this one over.
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| Mizuno Elixir 5 Miles: 20.00 |
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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 |
| Rest and Travel Day....going back to London and Frankfurt for a couple more months...... | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Back in Europe...rest day yesterday....jet lag was prettty severe this time, should be getting easier as often as I come over....oh well.
An easy-paced 10 miler on the TM at the Hotel.
Headed for London tomorrow, nice to have the Parks available to me again.
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| Nike Lunar Guide Miles: 10.00 |
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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 |
| Rest day due to traveling....... | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 7.00 | 3.00 | 0.00 | 19.50 |
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AM: 12.2 mile MP/Tempo mix (2 easy + 3 Tempo + 7.2 MP...)
Awful run...felt like my lungs were going to explode...just didn't have this morning
Pouring rain in London.....
PM: 7.3 mile easy run
Felt much better than this morning
Still pouring rain in London |
| Adidas Boston Miles: 12.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.32 | 0.00 | 0.00 | 0.00 | 9.32 |
| 9 mile easy-recovery run this morning.....still raining, it never ends..... |
| Nike Lunar Guide Miles: 9.32 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.44 | 0.00 | 0.00 | 0.00 | 6.44 |
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Nice steady paced run in Hyde Park.
6.44 miles at 7:32/m pace.....weather was perfect, and no rain finally. |
| Adidas Boston Miles: 6.44 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.62 | 0.00 | 0.00 | 0.00 | 14.62 |
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Sunday double:
AM - 9 mile steady pace run
PM - 5 mile easy pace recovery run
Moved my Long Run to Monday, because of weather and it's a Holiday. (Love 3 day weekends...) |
| Nike Lunar Guide Miles: 9.41 | Adidas Boston Miles: 5.21 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.10 | 0.00 | 4.00 | 0.00 | 20.10 |
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Long run with a few Tempo segments thrown in.....20.1 mile workout
2m easy + 3m tempo + 11m easy + 1m tempo + 3m easy
Wanted to get more tempo time in, but legs and lungs still aren't ready.......
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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 | | 319.47 | 19.00 | 36.00 | 5.00 | 379.47 |
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| Adidas Boston Miles: 41.26 | NB 850 Miles: 40.11 | Adidas LiteStrike W/B Miles: 11.50 | Nike Lunar Guide Miles: 41.29 | Mizuno Elixir 5 Miles: 34.10 |
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