Full/Ultra Marathon Blog: Speed Work 15:1 (x3)

7.29 K after work. Continued to do speed work on the weekday run as the big day approaches next Sunday. Boy, it was humid out there. I opted not to run in the park trails due to the rain this morning. I really find running after work a great way to relieve stress!

Races Completed

Ultra Marathon (=9)

* 7:55:45 (Run) That Dam Hill, 51.19 K, September 14, 2019

* 7:11:08 (Run) Niagara Ultra 50 K, June 14, 2019

* 7:42:25 (Run) Niagara Ultra 50 K, June 16, 2018

* 8:05:02 (Run) Niagara Ultra 50 K, June 17, 2017

* 7:29:39 (Run) Niagara Ultra 50 K, June 18, 2016

* 6:45:03 (Run) Niagara Ultra 50 K, June 20, 2015
* 6:46:09 (Run) Niagara Ultra 50 K, June 14, 2014

* 6:30:12 (Run) Niagara Ultra 50 K, June 22, 2013
* 6:07:35 (Run) Niagara Ultra, June 23, 2012 [PB]

Full Marathon (=64)
* 6:07:54 (Run) Toronto Waterfront Marathon, October 20, 2019
* 6:16:56.6 (Run) Picton Marathon, October 6, 2019
* 5:38:45.9 (Run) Mudcat (Dunnville) Marathon, May 11, 2019
* 5:27:40 (Run) Toronto Marathon, May 5, 2019
* 5:46:31 (Run) Waterloo Marathon, April 28, 2019
* 6:26:36 (Run) Memphis Marathon, December 1, 2018
* 6:18:39 (Run) Hamilton Marathon, November 4, 2018
* 5:45:56.4 (Run) Toronto Waterfront Marathon, October 21, 2018
* 5:54:58 (Run) Niagara Falls Marathon, October 14, 2018
* 6:15:16 (Run) Montreal Marathon, September 24, 2018
* 5:30:45 (Run) Ottawa Marathon, May 28, 2018
* 5:38:50 (Run) Whitby International Marathon, May 19, 2018
* 5:41:42 (Run) Dunnville (Mudcat) Marathon, May 12, 2018
* 5:58:58.0 (Run) Toronto Marathon, May 6, 2018
* 6:19:05 (Run) Waterloo Marathon, April 29, 2018
* 6:05:31 (Run) St. Louis Marathon, April 8, 2018
* 5:54:46 (Run) Hamilton Marathon, October 5, 2017
* 5:32:32.5 (Run) Toronto Waterfront Marathon, October 22, 2017
* 6:22:57 (Run) Niagara Falls Marathon, October 15, 2017
* 6:09:07 (Run) Marathon by the Sea (St. John, NB), August 13, 2017
* 5:40:39.7 (Run) Ottawa Marathon, May 28, 2017
* 5:21:21 (Run) Whitby International Marathon, May 21, 2017
* 5:43:41.03 (Run) Dunnville Mudcat Marathon, May 13, 2017
* 5:37:36.8 (Run) Toronto Marathon, May 7, 2017
* 5:56:33 (Run) Waterloo Marathon, April 30, 2017
* 6:13:40 (Run) Philadelphia Marathon, November 20, 2016
* 5:59:33 (Run) Hamilton Marathon, November 6, 2016
* 6:07:23 (Run) Niagara Falls International Marathon, October 30, 2016
* 5:29:17.3 (Run) Toronto Waterfront Marathon 2016
* 6:13:17.8 (Run) Montreal Marathon 2016
* 5:49:12 (Run) Ottawa Marathon 2016
* 5:29:58.8 (Run) Whitby International Marathon
* 5:38:30 (Run) Toronto Marathon 2016
* 6:09:12 (Run) Dallas Marathon 2015
* 5:42:02 (Run) Hamilton Marathon 2015
*5:14:55.4 (Run) Toronto Waterfront Marathon, October 18, 2015
* 5:30:27.7 (Run) Picton Marathon, October 4, 2015
* 5:32:53.5 (Run) Quebec City Marathon, August 30, 2015
* 5:23:17.0 (Run) Ottawa Marathon, May 24, 2015
* 5:02:46.2 (Run) Toronto Marathon, May 3, 2015
* 5:32:58 (Run) Hamilton Marathon, November 2, 2014
* 5:51.44.4 (Run) Niagara Falls International Marathon, October 26, 2014
* 5:15:06.0 (Run) Toronto Waterfront Marathon, October 19, 2014
* 5:16:20 (Run) Montreal Marathon, September 28, 2014
* 4:54:32 (Run) Ottawa Marathon, May 25, 2014
* 4:53:10.1 (Run) Mississauga Marathon, May 4, 2014
* 5:10:23 (Run) Hamilton Marathon Run2Hope, November 1, 2013
* 4:40:22 (Run) Toronto Waterfront Marathon, October 20, 2013
* 4:36:56 (Run) Whitby International Marathon, May 26, 2013
* 4:31:15.6 (Run) Mississauga Marathon, May 5, 2013
* 4:45:25 (Run) Hamilton Road2Hope Marathon, November 4, 2012
* 4:56:44 (Run) Toronto Waterfront Marathon, October 14, 2012
* 4:34:42 (Run) Whitby International Marathon, May 27, 2012
* 4:35:49 (Run) Toronto Marathon, May 6, 2012
* 4:10:54.3 (Run) Toronto Waterfront Marathon, October 16, 2011
* 4:21:28.2 (Run) Toronto Marathon, May 15, 2011
* 4:10:36.2 (Run) Toronto Marathon, October 17, 2010
* 4:10:32 (Run) Scotiabank Toronto Waterfront, September 26, 2010
* 4:17:09.9 (Run) Mississauga, May 16, 2010
* 4:07:41.1 (Run) Scotiabank Toronto Waterfront, September 27, 2009 [PB]
* 4:26:29 (Run) Mississauga, May 10, 2009
* 6:16:18 (Walk) Road 2 Hope, November 4, 2007
* 5:57:07.9 (Walk; Ran last 2K), Scotiabank Toronto, September 30, 2007
* 6:18:01.9 (Walk) Mississauga, May 13, 2007

30K (=19)
* 4:16:02.5 (Run) Around the Bay, March 31, 2019
* 4:34:18.2 (Run) Around the Bay, March 25, 2018
* 4:09:10.8 (Run) Around the Bay, March 26, 2017
* 3:56.36.9 (Run) Around the Bay, April 3, 2016
* 3:55:37.0 (Run) Around the Bay, March 29, 2015
* 3:23:37.2 (Run) Midsummer Night's Run, August 16, 2014
* 3:37:58.0 (Run) Around the Bay, March 30, 2014
* 3:04:34.5 (Run) Midsummer Night's Run, August 17, 2013
* 3:13:05.9 (Run) Around the Bay, March 24, 2013
* 3:07:25.6 (Run) Midsummer Night's Run, August 18, 2012
* 2:58:34.4 (Run) Around the Bay, March 25, 2012
* 2:54:44.6 (Run) Midsummer Night's Run, August 20, 2011 [but Garmin says route 0.6 K short]
* 3:13:00.2 (Run) Around the Bay, March 27, 2011
* 2:52:14.3 (Run) Midsummer Night's Run, August 21, 2010
* 2:51:51.0 (Run) Around the Bay, March 28, 2010 [PB]
* 3:00:17.2 (Run) Midsummer Night's Run, August 22, 2009
* 3:14:24.4 (Run) Around the Bay, March 28, 2009
* 4:09:40.8 (Walk) Around the Bay, March 25, 2008

Half Marathon (= 13)
* ??? (Run) Chilly, March 5, 2011
*1:54:44 (Run) Chilly, March 7, 2010 [PB]
* 2:03:53 (Run) HSBC Chilly, March 1, 2009
* 2:03:00 (Run) Run Ajax, October 26, 2008
* 2:04:56.3 (Run) Toronto Marathon, October 19, 2008
* 2:05:26.2 (Run) Scotiabank Toronto Waterfront, September 28, 2008
* 2:21:33.4 (Run) Mississauga, May 11, 2008
* 2:41:07.8 (Walk) Toronto Marathon, October 14, 2007
* 2:42:36 (Walk) Port Perry (Walk), September 8, 2007
* 2:45:42 (Walk) Bob Hartwell, April 15, 2007
* 2:57:52 (Walk) Tim Horton's Chilly, March 4, 2007
* 2:51:38.8 (Walk) Angus Glen, November 5, 2006
* 2:41:58.4 (Walk; Ran last 5K) Toronto Marathon, October 15, 2006

10 Miler (=4)
* 1:31:13.2 (Run) Acura, August 14, 2011
* 1:26:20.3 (Run) Acura, July 11, 2010 [PB]
* 1:29:22 (Run) Acura, July 19, 2009 [PB]
* 1:37:38.2 (Run) Nissan, July 13, 2008

15 K (=1)
* 1:30:44.1 (Run) Midsummer's Night, August 16, 2008 [PB]

10K (=8)
* 51:45.6 (Run) Sporting Life, May 2, 2010 [PB]
* 52:05.9 (Run) Sporting Life, May 3, 2009
* 58:32 (Run) HBC, July 1, 2008
* 1:06:29.1 (Run) Sporting Life, May 4, 2008
* 1:16:58 (Walk) Don River, August 26, 2007
* 1:14:20 (Walk) HSBC Toronto Island, August 19, 2007
* 1:01:57.6 (Run) HBC, July 1, 2007
* 1:27:32.3 (Walk) Sporting Life, May 6, 2007

5 Miler (=1)
* 53:10 (Run) Night Crawler, June 20, 2007 [PB]

8K (=1)
* 59:13 (Walk) Alfie Shrubb, June 3, 2007

5K (=7)
* 22:36 Garmin (Run) Resolution Race, December 27, 2009 [PB] -- but this distance is NOT 5 K (4.49 K according to Garmin) [projected 25:20 using http://runningtimes.com/Article.aspx?ArticleID=6765)

* 28:04 Garmin (Run) Resolution Race, December 28, 2008
* 34:57 Garmin (Run) Resolution Race, December 30, 2007
* 30:54 (Run) Toronto Challenge, June 10, 2007
* 38:49.4 (Walk) Harry's Spring Off, April 7, 2007
* untimed (Walk) Resolution Race, December 31, 2006
* 39:58 (Walk) Scotiabank Toronto Waterfront, September 24, 2006

Full/Ultra Marathon Blog

Running in Year 2023 (Goal 2023 km)

Tuesday, September 22, 2009

Speed Work 15:1 (x3)

Memphis Marathon

Niagara Falls Marathon

St. Louis Gateway Arch

Race director Alan Brookes

Ryan Hall!

Meb Keflezighi!

Deena Kastor!

Toronto Waterfront Marathon 2015

Around the Bay March 2015

Around the Bay March 2015

Montreal Marathon 2014

Niagara Ultra 50 K 2014

Ottawa Marathon 2014

Around the Bay March 2014

Toronto Waterfront Marathon 2013

Ultramarathon 50K Niagara 2012

Fauja Singh 100 Years Old & Marathoner! October 2011

Toronto Marathon 2010

Mississauga Marathon 2009

Chilly Half Marathon March 2009

Mississauga Half Marathon May 2008

Blog Archive

Joan Benoit Samuelson (1st woman to win olympic gold in marathon)

Silvia Ruegger (8th place 1984 Olympics)

Fauja Singh (ran first marathon at age 89)

With Kathrine Switzer and Roger Robinson

With John "Penguin" Bingham

With John Stanton

With Doug Gilmour

With Karl Gruber

Walking HSBC's 10K at the Toronto Island, August 19, 2007

Races Completed

Confirmed Races

Running Total = 19 549 K

Counter (Start: January 20, 2008)