| Member Since: Jan 22, 2009 Gender: Male Goal Type: Half Marathon Finish Running Accomplishments: PBs
Marathon: 3:16
1/2 Marathon 1:27
10 Mile 1:05
10km 37:10
5km 17:56 Short-Term Running Goals: 1. Complete a 1/2 marathon in under 1:24:00
2: Complete a Fall 2009 marathon in under 3:10
3. Knock down some 5km and 10 km PBs over the summer 2009 and compete in a duathlon/triathlon Long-Term Running Goals: Good longterm personal fitness level. Maybe an Ironman?
Qualify for Boston Personal: Before my recent career change, I use to be a chef and a Patissier! Needed the running to keep my weight down! lol
I am single with a beautiful 13 year old daughter. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 140.70 | 1.00 | 52.05 | 18.00 | 211.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 6.00 | 0.00 | 10.00 |
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Did a 40 minute swim- 1/2 really easy concentrating on really good form and efficiency; second half a a quicker pace. Finished the swim and thought," Hey why not try out a spinning class?". Thought I would take it easy during the class to see how it was run and also thought I would be too tired with the speedwork yesterday and 40 min. swim as well. "Take it easy" didn't happen once the class started- off guns blazing. Legs were screaming the entire hour and heartrate mazed out. sigh.........not in my nature to take it easy........
Turned out to be a great workout day! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 1.00 | 1.00 | 0.00 | 4.00 |
| Legs a little tight from the spinning class yesterday so took it easy on the run....2 miles east then 1 mile@ 6:30 pace and 1 mile@ 6:15 pace. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
| 50 minute swim with 5X100m as hard as I could go. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 5.10 | 0.00 | 5.10 |
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Really nice day outside here- 12 degrees celcius and sunny- great day to run through the park! Went out at with my heartrate at around 80% of max- which was 4:10 km/6:40 mile which did not feel like I was exerting myself too much. Conditioning is definitely getting around where I want it to be for racing. Just need to hone my vo2 max with some short distance track work and I should be ready to rumble!
Summary for the week:
Swimming 40 minutes and 50 minutes with 6X100m speed=90 minutes
Biking 65 minutes mountain bike and 60 minute hard spinning class=120 minutes
Running 25 minute tempo plus 2 mile warm up cool down, 4 mile- 2 easy 2 hard; 5 mile semi-tempo; not sure the time here- 75-80 minutes?
285 minutes/4.75 hours training plus 25 minute circuit training and 45 minutes weights
Not including weights, averages out to around 47 minutes per day- not too bad.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 6.00 | 10.00 |
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Speed workout today:
twice around the park to warm up- around 1 mile per lap
Sets of 1km repeats, 2 min. recovery then 700m hill,jog to base of hill to recover
4 sets completed. Times were:
3:50km (6:08 mile) lap/ 3 min hill
3:50km (6:08 mile) lap/3 min hill
3:44km (5:58 mile) lap/3 min hill
3:47km (6:03 mile) lap/3 min hill
2 mile cool down jog'
Could have done another set, but the legs were achy and didn't want to overdo it. Good quality speed workout.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 2.50 | 0.00 | 5.00 |
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50 minute swim- half easy concentrating on form and efficiency. Second half hard but not full out.
Finished off with weights for 1/2 hour.
Noticed my calf muscle has a slight strain in the soleus in the right leg. Will ice it tonight and see how it is feeling tomorrow. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.00 | 0.00 | 5.00 |
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Lower legs were still sore from Sunday speed workout, so I started out on the elyptical- 7-8:00 minutes warm up then 25 minutes with heartrate between 165-170 BPM. Tried a mile on the treadmill and was glad I went on the elyptical for most of the workout. Soleus was tight on my right leg and both shins were a little tight as well.
Did a good ab workout and called it a day. Will be doing a swim plus a spinning class tomorrow. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 6.00 | 0.00 | 11.00 |
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50min. swim + 1 hour hard spinning class=1 tired Darren....
Great workout today. Really want to get my biking legs in shape. Good endurance adding the swim in before the spinning class with 1/2 hour recovery in between. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Good bike ride- really nice outside. Legs were still tired from the spinning class. Had a nap prior to the bike ride- energy level was low. Total ride time was 1 hour 5 minutes on the mountain bike.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
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Felt a little tired and the legs felt a little draggy as well. Was going to do a fast tempo run, but held back and just had a nice jog.
Pace: approx 7:10 mile | |
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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 |
| Off- rest day for the holidays in Sarnia | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Mud run! Went out on the mountain bike with my brother and scooted through mud puddles in Sarnia at the Wawanash Wetland. Had a really good time and was a nice relaxing workout- although muscling it through a few mud puddles was not too bad. Total time was about 1 hour. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.10 | 0.00 | 5.10 |
| Note to self: not a good idea to try a tempo run after 2 days of drinking, eating and shooters.....
Tried a 3.1 mile tempo run with a 1 mile warmup/cool down. First 1.5 mile was good then utterly painful. Tried to bear through it. Was a little under 20 minutes. Max heart rate wasn't that high- just my system was feeling horrible.......Happy Belated Easter All! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Not really easy miles, but not quite threshold miles either. Medium run on the treadmill. Had a horrible night sleep and don't think I'm feeling 100% after the Easter festivities from the weekend.
Finished it off with 45 minutes full upper body weight training.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 1.00 | 0.00 | 7.00 |
| Spinning class 1 hour plus went out on my new bike for a quick tour of the neighborhood to see if everything was adjusted properly. Will be out for a longer bike ride tomorrow!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Went out easy and back hard. The new road bike is great!!!! Very smooth ride and very quick. 40km ride: 1 hour 20 min.
Did a brick workout and did a quick 20 min. jog at the end.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
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Swim workout:
20 min warmup
8X100M speed sets with 1 min recovery
10 minute cooldown
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 75km long bike ride- took 3 hours. The head wind was pretty intense. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.25 | 0.00 | 6.25 |
| 3 miles easy- 8 min/mile pace
3 miles slghtly higher pace- 7-6:30 min/mile
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 0.00 | 6.00 |
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Swim workout:
20 minute warm up- long strokes focusing on form
9X100M @1 min 40-45 seconds each with 1 min 15 sec. recovery
10 minute cool down
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 6.00 | 10.00 |
| speed workout
2 miles warm up
3 sets of: 1mile repeats hard (times 6:29, 6:11 @1% incline, 6:00 @ 1% incline) and 6 min 30 sec hill at 6% and 7:30 min pace. 2.5 min recovery between repeats
1.5 mile cool down | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
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Swim workout:
20 minute warm up
6X100m @1:40-45 with 1 minute recovery
10 minute cool down | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Bike ride: 50 km. Went out easy and came back harder. 1 hour 50 min total. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Out at 35 minutes. | |
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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 |
| Off- rest day | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 3.10 | 0.00 | 13.10 |
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Speed work:
2 mile warm up
5 km tempo- 19:45
2 mile cool down
We though 3 mile at 18:55= estimated 5 km race time
Later on in the afternoon went out for an easy bike ride.
Had heavy rain andwind while 1/2 way out.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 3.00 | 0.00 | 12.00 |
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Swim workout:
20 minute warm up
10X100m @ 1:45 pace with 45 sec recovery
10 min. cool down
Easy bike ride for 1 hour 10 minutes later on at night. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 6.00 | 10.00 |
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2 mile warm up
1 mile X 3 repeat @ 6:00-6:15 pace
6:30 min hill @ 4-6% incline
8 mile pace
2 mile cool down
Full upper body workout- 35 minutes | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
| Spinning class- mostly hill climbs- great workout on the quads! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy swim- no speed sets. Needed a light recovery day
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 140.70 | 1.00 | 52.05 | 18.00 | 211.75 |
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