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MIKEMACDUDE's Recent Blog Entries

My "9x9 workout"

Saturday, November 08, 2008

The 9 x 9 workout


Exercise Reps/Time Set 1 Set 2 Set 3

1.) Arc trainer 3 mins
(Strength - Level 9)

2.) Leg extentions 9

3.) Calve raises 9

4.) Oblique side bends 9

5.) Crunches 9

6.) Bike 3 mins
(Manual - level 9)

7.) Run 3 mins
(treadmill - 6-9 mph)

8.) Rower 3 mins

9.) Stepper 3 mins

Time per set:

Total workout time:

Rest only as long as it takes you to get to the next exercise

After each completed set rest 3 minutes


Body rested, injury healed & a new appreciation...

Friday, October 17, 2008

Wow, what a journey this year has been. I learned to understand big words like; over-training, R.I.C.E, pronation, supination, inflimation, motivation, inspiration, fasciitis, pulled gastrocnemius, glycogin etc etc.
Many hard earned lessons, many miles, many memories...
However, in the end, I worked so hard in training in my attempt to qualify for Boston that I injured myself in the process. Fractured Sacrum.
I tried to run the marathon in this condition too believe that or not! 20 miles I dropped out and failed to complete my 2nd marathon or qualify Boston. (SO close-but now so far away)
I had to rest and heal and it was so hard. I couldn't do anything for so long. Now, finally I am healed and got the ok to go ahead with my training again and have been gradually getting it going.
I have a new appreciation for my gift to run....becauseit truelyis a gift I believe. We as runners have to understand that above all, we have to respect the gift or it can be taken away from us.
I am again back on the long road to training my body into the kind of condition it is going to require to get me to Boston....stay tuned.

  Member Comments About This Blog Post:

MAXFOCUS 10/17/2008 4:30PM

    You have had quite the journey! So sorry to hear about your injury. I had to look up sacral facture to see exactly what it was -- ouch!! You must have been in great pain. I hope there was no extensive nerve damage. I'll be sure to realize as you have stated that running is a gift and I will not be over training.

Wishing you success with your recovery and training.


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My Inspirational Award

Friday, June 27, 2008

At the pre-race social dinner the evening before the Johnny Miles Marathon, I was presented with an award. They told my story and then got me on stage....it was unreal. Over a thousand people!.... I somehow managed a great speach (I am told)
The award is given to someone who overcomes a serious life challenge to participate in the marathon.
What an honour it was....so many people I met!
All the people saying how much I inspire them truely keeps me going.
Thanks to all my friend's at Rookie Runner's thread....I share this with you, my friends for helping me on this journey! :)

  Member Comments About This Blog Post:

SPARKGRLJEN 7/18/2008 11:32PM

    emoticon You deserved an award... you have worked very hard! Keep up the good work! emoticon

Comment edited on: 7/18/2008 11:30:03 PM

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MAXFOCUS 6/27/2008 9:08PM

    How exciting! You deserve it.
emoticon emoticon emoticon

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RUNNINGWILD 6/27/2008 8:49PM

    Congratulations! I think it's great that you were recognized for your achievments. And I'm POSITIVE you gave a great speech. emoticon
Sooooo, when's the next race?

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My Story - Video Interview

Friday, June 13, 2008

Here's the local media interview I had leading into this year's marathon, I hope you enjoy it, thanks for stopping by!:



  Member Comments About This Blog Post:

DRAGONFLYBABY1 9/7/2008 7:16PM

    Hey that's awsome Mike! Way to go!!! :)

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JULESGL 9/5/2008 9:25PM

    This is great! Thank you for taking the time to share all this!!

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COOPSM 9/5/2008 8:08PM

    Great interview!!! Congrats on all your accomplishments---keep up the great work!!!

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GLADGAD 9/5/2008 5:13PM

    Mac - Very cool interview. You have an amazing, inspirational story. Well, off to my run - no excuses now!

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SP_COACH_NANCY 9/5/2008 4:47PM


LOVED your interview...what an inspiration you are to the world!


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RUNNINGWILD 6/13/2008 3:48PM

    That's pretty cool! When I started walking the bike paths here in Calgary, I did the same thing (picking landmarks to reach). Good luck this weekend!

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MAXFOCUS 6/13/2008 11:03AM

    Mac - enjoyed watching the interview. I like how you talked about setting small goals when you started your journey. That is so important. I hope you stay healthy and injury free. You are an inspiration!

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Training hard

Monday, April 14, 2008

Things are going well on the training front. A few minor injuries but nothing ice can't fix from time to time!
I had a couple time trials recently to see where I am at and seem to be right on track for my attempt to qualify for the Boston Marathon.
If I can just stay healthy/un-injured. :)
Thanks for stopping in!

  Member Comments About This Blog Post:

MIKEMACDUDE 9/27/2008 2:44PM

    Well, so much for healthy and un-injured. I got hurt going into the race and had a decision to make.... run injured and still try and make my qualifying time or be smart and not run. Well, let's just say I wasn't smart...
I was 1:24 at the half and well on track.... at about 16 miles the pain of my injury was getting hard to ignore and by the 20mile marker, althou still ahead of my target, I couldn't bare it and had to pull out.
Words can't explain the emotions I felt... all the hard work and then this had to happen.
The good news now is that I am healing up and finally running again! I have a new drive and new determination. I am going to train for the next few months and see where my fitness level gets and look to a marathon in the US to try again for my boston time! :)
God willing!
Stay tuned...

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JACKYCW 5/2/2008 4:28AM

    Great to see you're still doing soooooooooooo well... hope you stay injury free... you can do it Mac... you will qualify!!!! Best of luck!

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