| 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 | | 221.97 | 15.00 | 13.10 | 7.13 | 257.20 |
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| Nike Lunar Guide Miles: 51.09 | Adidas Boston Miles: 55.95 | NB 850 Miles: 77.25 | Brooks Ravenna Miles: 39.53 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.84 | 0.00 | 0.00 | 0.00 | 14.84 |
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Wednesday Double:
AM: 7 miles easy paced run
PM: 7.84 miles easy paced run
Legs starting to loosen from Mondays workout. |
| Nike Lunar Guide Miles: 7.00 | Adidas Boston Miles: 7.84 |
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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 | | 9.16 | 0.00 | 0.00 | 0.00 | 9.16 |
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Easy recovery run : 9 miles
No issues | |
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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 |
| Very nice 10 mile run in Hyde park. | |
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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AM : 8 miles easy pace
PM : 5 miles easy pace
Tough week to get the miles in...a lot of travel ahead.
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| Nike Lunar Guide Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.31 | 0.00 | 0.00 | 0.00 | 16.31 |
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Tuesday Double
AM - 6.46 miles
PM - 9.85 miles
Both at an easy aerobic pace....nice weather today for running, made it a lot of fun. |
| Adidas Boston Miles: 6.46 | NB 850 Miles: 9.85 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.96 | 0.00 | 8.00 | 0.00 | 12.96 |
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Tempo run -
2 miles easy + 8 miles at Tempo + 3 miles easy
Great workout......tempo segment completed with 6:27/m ave. Best I have felt in a long time. |
| Brooks Ravenna Miles: 12.96 |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day....traveling | |
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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...more traveling | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.52 | 0.00 | 0.00 | 0.00 | 7.52 |
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Easy run in Hyde Park
7.5 miles.....no issues
2 pretty short weeks...looking forward to getting the mileae back up next week.
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| Adidas Boston Miles: 7.52 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.44 | 10.00 | 1.00 | 0.00 | 20.44 |
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Sunday - Marathon Paced Long Run
What awesome workout......(now that it is over.....)
8 miles Easy + 4 miles MP + 1 mile Tempo + 6 miles MP + 1.5 miles easy
20.44 miles - 2:26:07 - Ave pace 7:09/m
MP miles at 6:42/m, Tempo mile at 6:20/m
Very Happy with this one........now wheres that Beer ?....
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| Brooks Ravenna Miles: 20.44 |
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.72 | 0.00 | 0.00 | 0.00 | 12.72 |
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Monday recovery Double -
AM : 6.37 easy recovery pace
PM : 6:35 easy recovery pace....same course
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| Nike Lunar Guide Miles: 6.37 | Adidas Boston Miles: 6.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.70 | 0.00 | 0.00 | 0.00 | 9.70 |
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Easy-paced run - 9.7 miles
No issues |
| Nike Lunar Guide Miles: 9.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.67 | 5.00 | 4.10 | 0.00 | 18.77 |
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Mid-week Tough Double Day:
AM: Fartlek-Race Pace workout
3m easy + 6m Fartlet (40:17 - 6:43/m) + 3.1m at 10k race pace (19:27 - 6:16/m) + 1.5m easy
Great workout, was nice to run an unstructured 10k into a fast 5k.......vs the usual structured Temp workout.
PM: Lactate-Clearing run
5.2 miles easy
Wanted to take a nap instead...... | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.57 | 0.00 | 0.00 | 0.00 | 7.57 |
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Easy-paced aerobic run.....felt pretty good...since I really wanted to take a nap instead !
7.5 miles (7:39/m pace).......perfect weather in Hyde for a run. |
| Adidas Boston Miles: 7.57 |
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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 | | 3.00 | 0.00 | 0.00 | 3.13 | 6.13 |
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UK-Bushy Park 5k XC race
What an excellent experience to race on foreign soil......
5km - 18:29
Quite please with the time.....
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| Brooks Ravenna Miles: 6.13 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.91 | 0.00 | 0.00 | 0.00 | 21.91 |
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Sunday LR - 21.91 miles - 2:47:06 (7:38/m)
Excellent day for an extended LR in Hyde Park......was sure how this was going to go, as pre-run prep was a bit off. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.03 | 0.00 | 0.00 | 0.00 | 5.03 |
| Easy Paced Lactate Clearing run from yesterday's LSD. |
| Adidas Boston Miles: 5.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.39 | 0.00 | 0.00 | 0.00 | 15.39 |
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Double Tuesday....
AM: 10.2 mile run - Easy recovery pace
PM: 5.19 mile run - also, EP................ |
| Nike Lunar Guide Miles: 10.20 | Adidas Boston Miles: 5.19 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.13 | 0.00 | 0.00 | 0.00 | 10.13 |
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Mid week : Easy-paced aeorbic run
Relatively warm in London for September - 23C
10.1 miles - 7:40/m pace
Felt Great ! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.80 | 0.00 | 0.00 | 4.00 | 9.80 |
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Interval workout..........8x800m ave. split 2:54, with 2:30 recovery
Excellent workout.....legs felt good...one of those where you felt you could have done a few more.....of course could also mean, maybe I should have been running them harder, too....hmmmmm. | |
| | Comments(2) |
| | 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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Friday Double:
AM - 9.8 mile easy-paced run......Cold Rain in London today.....
PM - 5.2 mile easy-paced run.......just getting those miles in...... |
| Nike Lunar Guide Miles: 9.82 | Adidas Boston Miles: 5.20 |
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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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Saturday Double.....
Beautiful day in the Parks for running excellent weather and even caught an amazin sunset over Buckinham this evening..can't beat that.
AM - 11 mile - Steady aerobic run...pushed a bit in the interior 10km
PM - 5 mile - Easy-paced recovery run
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| Adidas Boston Miles: 4.79 | NB 850 Miles: 11.01 |
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day....stupid cold..... | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sick Day # 2.... | |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sick Day #3 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy paced 5 mile run on the TM...still feeling like crap..... | |
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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 |
| Sick Day # 5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 221.97 | 15.00 | 13.10 | 7.13 | 257.20 |
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| Nike Lunar Guide Miles: 51.09 | Adidas Boston Miles: 55.95 | NB 850 Miles: 77.25 | Brooks Ravenna Miles: 39.53 |
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