| Location: Markham,ON,Canada Member Since: Jan 19, 2010 Gender: Male Goal Type: Local Elite Running Accomplishments: Achilles St. Patrick's Day 5K 2011 (18:31)
Salmon Chase 10K 2011 (39:31)
Around the Bay 30K 2010 (2:14:59)
Wineglass Marathon 2012 (3:06:17)
Boston Marathon 2013 (3:05:15)
Chilly Half Burlington 2014 (1:29:15)
Short-Term Running Goals:
Sub 3 hour marathon
Long-Term Running Goals: Sub 3:00 marathon
Win a Race
Personal: Married to Andrea, she ran her 1st 10 K last fall
My other running partner is our 5-year old terrier Jazzy |
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Click to donate
to Ukraine's Armed Forces
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| | Slow miles | Fast miles | Total Distance | | 3.85 | 131.92 | 135.77 |
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| Mizuno WaveRider 12 Miles: 131.95 |
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| | Slow miles | Fast miles | Total Distance | | 1.85 | 3.75 | 5.60 |
| 6k (3.75 mi) 27:00, total= 8.9k, (5.6 mi) 45:00 |
| Mizuno WaveRider 12 Miles: 5.60 |
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 4.32 | 5.32 |
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4 x 1.72 k (1.08 mi) repeats - 7:10 downhill, 7:34 up, 7:10 down, 7:30 up |
| Mizuno WaveRider 12 Miles: 5.30 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8k, 5 mi 36:30 - lots of wind , 30 k gusts for last 2 k |
| Mizuno WaveRider 12 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.40 | 8.40 |
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13.5k, 1:05:00, 8.4 mi
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| Mizuno WaveRider 12 Miles: 8.40 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
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8k, 5 mi in Boca Raton, at night through mall and industrial area
humid and dark
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| Mizuno WaveRider 12 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8k, 38:00min boca |
| Mizuno WaveRider 12 Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.50 | 6.50 |
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5.3 k + 5x 400 m on track fast 1:30 , 8 x 400 m slow2:00-2:30 total = 10.5 k
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| Mizuno WaveRider 12 Miles: 6.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
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8 k , 5 mi. 34:00 4:25/km, 6:48/ mile
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| Mizuno WaveRider 12 Miles: 5.00 |
| | Comments(1) |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.25 | 6.25 |
| 10 k, 6.25 mi. fartleks, 45:20 |
| Mizuno WaveRider 12 Miles: 6.25 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 11.25 | 11.25 |
| 18 k, 11.25 miles, 1:28:50 |
| Mizuno WaveRider 12 Miles: 11.25 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 3k warmup with jazzy, 5k hard in 21:20 (4:15 / k) |
| Mizuno WaveRider 12 Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 1.00 | 5.10 | 6.10 |
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speed work: 1.6 k, 1.7 k, 1.7 k, 1.6 k, 1.6 k 6:40, 6:45, 7:20, 6:45, 6:40
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| Mizuno WaveRider 12 Miles: 6.10 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8k 35:10, 5 miles |
| Mizuno WaveRider 12 Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 10.00 | 10.00 |
| 16 k, 10 miles, 1:14:50 |
| Mizuno WaveRider 12 Miles: 10.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.25 | 6.25 |
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10 k,6.25 mi, 41:14 - fartleks = fastest ever 10 k!
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| Mizuno WaveRider 12 Miles: 6.25 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 3.80 | 3.80 |
| 6.1k, 3.8 mi, 26:45, 4:22 / k | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8 k, 36:45 |
| Mizuno WaveRider 12 Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.25 | 6.25 |
| 10k, 6.25 mi, 46:30, tapering, this is race pace or somewhat faster |
| Mizuno WaveRider 12 Miles: 6.25 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 2.50 | 2.50 |
| 4k, 18:00, tapering, 3 days to race |
| Mizuno WaveRider 12 Miles: 2.50 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 1.90 | 1.90 |
| 1.9 mi, 3 k , run around the block with Jazzy, just a warm up one day before the Around the Bay race. |
| Mizuno WaveRider 12 Miles: 1.90 |
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| | Race: |
Around the Bay 30k (18.66 Miles) 02:14:59, Place overall: 369, Place in age division: 64 | | Slow miles | Fast miles | Total Distance | | 0.00 | 18.75 | 18.75 |
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Happy with my time..my first attempt at a distance this long. The forecasted rain and wind did not occur, fortunately, so the conditions were comfortable.
I followed my gameplan of pacing myself in the 1st 2/3 of the race, tried to attack the hills at the 18-24 k mark, and then went hard for the last 6, much of it downhill.
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| Mizuno WaveRider 12 Miles: 18.75 |
| | Comments(1) |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 1.90 | 1.90 |
| quick jog with jazzy to get the blood going, my quads are still sore, my left foot is sore as well, will take it easy for a few days before getting into marathon training mode |
| Mizuno WaveRider 12 Miles: 1.90 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| pushups/situps | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.85 | 131.92 | 135.77 |
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| Mizuno WaveRider 12 Miles: 131.95 |
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