| 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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| | Slow miles | Fast miles | Total Distance | | 46.00 | 115.43 | 161.43 |
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| Mizuno WR - Red/Black Miles: 149.93 | MizunoWaveRider 12#2 Miles: 11.50 |
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| | Slow miles | Fast miles | Total Distance | | 3.75 | 3.50 | 7.25 |
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speed work at track.. 3000m warmup jog 1200 m in 4:41, 1600 m in 6:16, 1200 m in 4:45, 1600 m in 6:36 1st 2 reps = met goal pace of 3:59 / k, 3rd rep = 4:00 / k pace, fell off some in final rep 4:05 / k pace
3k cooldown on road
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| Mizuno WR - Red/Black Miles: 7.25 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8 k, 37:30, steady 4:41/k pace |
| Mizuno WR - Red/Black Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.20 | 8.20 |
| 13.1 k, 54:20, 4:08 / k, fartlek run |
| Mizuno WR - Red/Black Miles: 8.20 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8k, steady, 36:50, 4:36 / k |
| Mizuno WR - Red/Black Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 20.00 | 0.00 | 20.00 |
| 32.1 lsd, 2:48:30, 5:15 / k |
| Mizuno WR - Red/Black Miles: 20.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8 k tempo run, 33:10, 4:09 / k |
| Mizuno WR - Red/Black Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.25 | 4.50 | 6.75 |
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2 k warmup
speed work - intervals on 3:59 / k pace, hit my times on each set
1.2, 1.6, 1.6, 1.6, 1.2, rest periods = 66% of duration of effort - 7.2 k
5 min cool down
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| Mizuno WR - Red/Black Miles: 6.75 |
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| | Slow miles | Fast miles | Total Distance | | 5.80 | 0.00 | 5.80 |
| 9.3 k, slow run, 50:00 |
| Mizuno WR - Red/Black Miles: 5.80 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.16 | 8.16 |
| 13k, 56:00, 4:17 / k fartlek |
| Mizuno WR - Red/Black Miles: 8.16 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8k, 36:32, 4:34 / k, steady run |
| Mizuno WR - Red/Black Miles: 5.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 14.40 | 14.40 |
| 23.1 k, 1:47:20, 4:39 / k did 1st 20 k in 4:42 / k, last 3 k at race pace = 4:30 / k
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| Mizuno WR - Red/Black Miles: 14.40 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.25 | 5.25 |
| Central Park, great place to run, 8.4 k in 35:00, 4:10 / k |
| Mizuno WR - Red/Black Miles: 5.25 |
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| | Slow miles | Fast miles | Total Distance | | 2.50 | 5.50 | 8.00 |
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speed work @ 3:59 / k 10 min warmup jog
intervals: 1.2k (4:40) , 1.6 (6:12), 1.6 (6:13), 1.6 (6:15) , 1.6 (6:15), 1.2 (4:41) recovery lap 2/3 duration of previous effort
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| Mizuno WR - Red/Black Miles: 8.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
| steady run 10.4 k, 5:00/ k |
| MizunoWaveRider 12#2 Miles: 6.50 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.17 | 8.17 |
| 13 k fartlek run..had some stomach problems..had to stop 2x 4:28 / k , slow as a result, also ran 2x yesterday so possible sluggishness
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| Mizuno WR - Red/Black Miles: 8.17 |
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| | Slow miles | Fast miles | Total Distance | | 0.50 | 3.75 | 4.25 |
| 6k, race pace, 26:15 (a bit fast) 4:23 / k |
| Mizuno WR - Red/Black Miles: 4.25 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 10.00 | 10.00 |
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16 k, race pace, 1:12:48, 4:33/ k dinner night before 9:15, snack at 11:15
bed at 12, up at 7:15
9:45 start, finished cereal at 7:30, water every 10-15 mins, gel 15 mins before and every 30 mins, 1/2 each time.
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| Mizuno WR - Red/Black Miles: 10.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8 k race pace, 35:30, 4:27 |
| Mizuno WR - Red/Black Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 3.75 | 3.75 |
| 6 k race pace |
| Mizuno WR - Red/Black Miles: 3.75 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 1.20 | 0.00 | 1.20 |
| 2 k jog w/ jazzy |
| Mizuno WR - Red/Black Miles: 1.20 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8 k tempo, 32:25, 4:03 / k |
| Mizuno WR - Red/Black Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.50 | 5.25 | 8.75 |
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speed work at track - 1.6 k - 6:05, 1.6 k - 6:10, 1.6 k - 6:16, 1.2 k - 4:50, 1.6 k - 6:25, .8 k - 3:06
2 k warmup, 2 k cooldown
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| Mizuno WR - Red/Black Miles: 8.75 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 5.00 | 5.00 |
| 8 k steady, 37:36, 4:41 / k |
| MizunoWaveRider 12#2 Miles: 5.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 46.00 | 115.43 | 161.43 |
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| Mizuno WR - Red/Black Miles: 149.93 | MizunoWaveRider 12#2 Miles: 11.50 |
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