| Member Since: Nov 25, 2007 Gender: Male Goal Type: Other Running Accomplishments: I've been running since junior high. Ran middle distance in college with a PB of 1:52 for the 800 meters, then continued running with varying degrees of seriousness throughout my 20's and 30's. Moved up in distance and even ran three marathons (2:43 PB). Now just trying to stay in shape and find balance in life in my 40's.
Short-Term Running Goals: Work out 30 minutes a day, six days a week
Long-Term Running Goals: Stay healthy and consistent.
Personal: Married with 3 children. Work as a school counselor. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 200.75 | 10.00 | 18.50 | 1.75 | 186.00 | 25.50 | 0.00 | 231.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.50 | 2.00 | 0.00 | 0.00 | 16.50 | 0.00 | 0.00 | 16.50 |
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Greenbelt - 1:56
Ran the Garden City/Eagle path out and back at about 7:10-7:15 pace, then did the last 6 miles a bit quicker, including 4 x half mile pickups in about 3:05 during the last 4 miles. Felt pretty strong today. The day off yesterday probably contributed to me feeling a bit more fresh today. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 8.00 | 0.00 | 0.00 | 9.50 |
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PMI: Rocky Canyon Rd to Military Reserve -- 57:06
Great run today up the first 3.5 miles of the Robie Creek course. I took the Curlew Ridge trail down to the Military Reserve and had some great views of downtown Boise. I was able to run hard on the road, but the trails were snowy and icy, so I had to take it easy in places.
PMII: Bishop Kelly track - 12:43
After lifting weights for 25 minutes, I stopped on the way home and ran for 1.5 miles super easy with Leo since I hadn't gotten him out for a run in a while. Very windy, and is supposed to be worse tomorrow. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.50 | 0.00 | 4.00 | 0.00 | 0.00 | 8.00 |
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PMI: Treadmill at home - 30:04
Started out really easy and picked it up a little as I went along. Did 6 x 30 second pickups at LT pace the last 2 miles
PMII: Bishop Kelly Campus - 28:37
Went out in the wind and found that the warm weather had melted all the snow and ice on the canals and that it was a mess of mud. I opted for a slog in the soggy grass and bark trails around BK instead. Felt ok. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 6.00 | 0.00 | 3.50 | 8.50 | 0.00 | 12.00 |
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3.5 mile wo, 4 x 1.5 mile LT repeats, 2 mile wd
Did this workout on the greenbelt. Averaged 8:57 (5:58 pace) for the 1.5 mile segments with recovery jogs of 2:05-2:10. Was definitely working hard, but recovered as soon as I was done and jumped right into the warmdown. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 1.00 | 5.50 | 0.00 | 0.00 | 8.00 |
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A.M. - Canal Banks - 20:09
Didn't have much time to run before breakfast, but I just wanted to get out on the fresh snow and in the sun. Couldn't run very fast, but it was great to get out.
P.M. - Leg speed/hill + run to the gym - 38:06
I did about a mile steady, then did 4 x 20-25 second hard strides with a jog back recovery. Then jogged to Aurora hill and did 4 sets of (20-25 second hill climb, jog back down to the flat and do 20-25 seconds hard). The whole thing took about 15 minutes, then I ran to the gym where I worked out for 20 minutes, doing the following:
-Stretching
-Core: 2 x 25 crunches, 2 x 35 second planks
-Drills: 2 x butt-kicks; 2 x lunges; 2 x A-skip; 2 x high knees (all done on the basketball court)
-Weights: 2 x 15 bench press; 2 x 15 lat pulldown; 2 x 15 calf raises | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
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Canal banks + Borah campus/track -- 1:04
Nice easy run this evening. Got out late (5:30 pm) so most of it was in the dark. Didn't go slow by design -- the roads were completely icy and everything else had a couple inches of snow on it. So I just kept it slow and easy (avg heart rate 125) and enjoyed being outside. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 2.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Treadmill+ -- 1:07
It was snowing very hard and I was hoping to do a progression run, so I had to do it on the treadmill at home. Miles were 8:50, 8:00, 7:30, 7:00, 6:30, 6:20, followed by 2 miles of 10 x 30 second pickups with some jogging between. I finished the run with a mile outside easy with Leo. Incidentally, the pace on the treadmill at home is much different from running on other treadmills or running outside. Everything on our treadmill requires a harder effort to maintain a given pace. My estimate is that 6:20 pace feels like 6:00 pace outside. My heart rate (got up to about 173) was higher on this easy progression run than on the LT workout earlier this week that was at a much harder effort. But in the end, what the screen shows isn't that big of a deal. I got a pretty good workout and was sweating like crazy. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 5.00 | 2.00 | 0.00 | 10.50 | 0.00 | 0.00 | 10.50 |
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Greenbelt -- 1:10
Did a progression run on the greenbelt. The path was mostly clear, but there were a few miles of snow and slush to contend with. It also got dark about midway through the run. Considering those factors and the worst week of sleep I've had in recent memory, I'm happy with the workout. Splits were 7:28, 7:01, 6:46, 6:38, 6:25, 6:10, 6:13, 6:16, 6:09 and then 1.5 miles easy at 7:45 pace. Six miles (4-9) at about a 6:19 average. Not sure where the cut off for marathon pace miles ends and threshold begins, but the mile breakdown is a good estimate. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.75 | 8.00 | 0.00 | 0.00 | 8.00 |
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A.M. -- 2 mile easy run with Leo at 6:30 a.m. (16 minutes)
P.M. -- Canals + Borah track - 43:09
The canals were sloppy and slushy so I went to the track for some strides and easy hill work. Did 4 x 100 at the track, 3 x 25sec hill repeats and 4 x 100 at the track. Legs kind of tired from yesterday and my left hamstring was a little sore, but I felt a little faster than the last time I did this. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 | 0.00 | 0.00 | 16.50 |
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Rocky Canyon Rd + neighborhoods - 2:04
Ran from downtown up 6.25 miles on Rocky Canyon Road (about the first 5.4 miles of the Robie Creek course). On the dirt section, the surface went from slush to snow to slick snow over the course of the 1200 feet I gained. After I got back to level ground, I was hungry, thirsty and my quads were pretty beat. The last 40 minutes around the North End was tough. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
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A.M. - Neighborhoods - 23:05
My legs were beat yesterday after running the hills, so this easy run really helped in loosening them up. Felt much better after the run than before.
P.M. - Neighborhoods + run to gym - 34:01
Ran steady in the dark. Felt really good and recovered from yesterday.
Weights and drills - 25 min (drills were 2 sets of: 8 lunges each leg, 8 box stepups each leg, crossover drill, high knees, buttkicks, and A-skip) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
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Ann Morrison Park + Albertson Park - 56:05
A little fatigued today, but the run was ok. Did some loops in Ann Morrison park (included the dirt hill 4x) and then about 20 minutes in Albertson park. Chilly out, but a nice afternoon.
Easy weights, core and stretching: 15 minutes | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 3.50 | 0.00 | 2.00 | 6.50 | 0.00 | 8.50 |
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Canal banks + neighborhoods - 1:00
Warmed up 2 easy miles with Leo on the canals, then did 6 miles (10 sets) of 2 minutes hard, 2 minutes easy. I covered the 6 miles in 38:50, with the "on" segments ave: 5:58 pace and the "off" segments ave: 7:12 pace. Kind of an impromptu workout, but it wasn't too tough and I'm glad I did it. I'll do a more sustained LT workout Thursday, probably. Very cold out this evening. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
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Treadmill - 30:05
Left hammy was a bit sore so I took it real easy today. Will try to go hard 3 of the next 5 days (2 long runs and a tempo workout). | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 6.00 | 0.00 | 2.00 | 10.50 | 0.00 | 12.50 |
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A.M. - Canal Banks - 18+
Easy, easy jog with Leo at 6 a.m. Hamstring was stiff but seemed to loosen up just a little by the end.
P.M. - 2 mile wo, 3 x 2 miles, 1.5 mile wd
On the greenbelt. One of my worst workouts in recent memory. Hamstring made my stride clipped and a little awkward, although not painful. I had some stomach issues and really battled the wind in places too. I ran slower than I wanted, but averaged 6:05 pace with 3-3:30 jogs between. Despite feeling like crap, I think this is a beneficial workout right near LT pace. Hopefully tomorrow I'll feel better. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
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Treadmill - 30:35
Took it easy for the sake of my hamstring. I think I can run a little longer tomorrow but I'll just have to take it easy. Need to sleep in tomorrow morning. | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 | 0.00 | 0.00 | 16.00 |
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Greenbelt - 2:02
With the hamstring issue, I knew today's run would have to be very easy if it was going to happen. I took the canals down to the Garden St. access of the greenbelt, then ran all the way to the end of the Eagle path. That gave me about 14 miles, so I added a few more around the Eagle River complex to get 16. The first mile was 8:10 and I got down to 7:24 by mile 14 before backing off a little. The hamstring is still sore, but no worse than before. My right groin got a little sore and tired too. Overall, a pretty easy run at 7:40 pace on a nice brisk morning.
Weights, core and stretching - 30 minutes | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
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Run to Gold's + treadmill - 1:01
Kept it easy again today. The hamstring is feeling a little better, which is a good sign. Averaged about 7:35-40 pace and got down to 7:15 pace at the end. I will plan to do some longer, easy miles this week until at least Thursday or Friday and see if I can resolve the hamstring issue that way. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 | 0.00 | 0.00 | 18.00 |
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A.M. Canal Banks - 13:44
Took an easy jog and then a short walk with my dog, Leo, this morning. Snowy but nice.
P.M. Greenbelt - 2:08
I did a 3 mile loop from the DoubleTree and then headed downstream toward Barber Park. My leg was feeling somewhat better so I unintentionally ran a little faster than I wanted for the first 6 miles (7:15 pace). My plan was to keep it at 7:40-8:00 pace this week until the hamstring was completely better. By mile 8, I was having a lot of soreness on the inside of my knee, right where the hamstring attaches to the knee. The last 7 miles of this run were very tough. I stopped twice to stretch and in the last few miles was hobbling at 9:00 mile pace or slower in places. I would have walked back to the car, but it was too cold.
I guess I might have been a little ambitious the last 3 days (42 miles). I'm guessing I'll be taking some days off now. We'll have to see.
Weights - 15 minutes | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Hamstring/knee is hurting. There is no way I could run today. I did 15 minutes on the exercise bike at the gym and burned 155 calories. I figured if it was irritating the hamstring it wasn't worth it for such a minimal workout, so I quit after 15 min. I lifted for 20 minutes and hit the steam room and hot tub and tried to stretch it out a little bit. Later I iced a couple of times. | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 | 0.00 | 0.00 | 2.00 |
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Recline exercise bike - 20 minutes (6 miles) & 270 calories
Weights and core - 20 minutes
Treadmill - 20+ minutes
Feeling a lot better. The run on the treadmill averaged about 9:20 pace. I got down to 8:57 pace and felt a slight tightening of the hamstring. But overall, I felt great after taking 4 days off.
I got diagnosed with a hamstring strain, specifically on the part of the hamstring that connects to the knee. The replies from a couple of FRB bloggers were right on target. I got an order for physical therapy, which I may or may not use. I think the next week will include just a lot of easy running and some cross training. | |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 3.00 | 0.00 | 0.00 | 5.50 |
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A.M. - Treadmill - 21:50
Did 2.5 miles at the gym. Hamstring feeling a lot better. Pace was a little faster than yesterday. Before running, I did 21 minutes on the bike (7 miles & 295 calories)
P.M. - Neighborhoods - 24+
Ran 11 minutes very easy with Leo, then did the rest solo at a 7:24/mile pace. Felt really good and may resume some "real" running tomorrow.
Core, stretching & weights - 15 minutes | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 | 0.00 | 0.00 | 5.50 |
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Neighborhoods and Canal banks - 40:55
Felt a little bit better today. Averaged 7:27 pace for the run, which wasn't bad after a snowstorm last night made for snowy and icy surfaces. Also wanted to keep the run fairly easy so as not to put too much strain on the hammy.
I went to the PT today and got some ultrasound and heat on it. She cautioned me to ease back into it and showed me some stretches to help out. | |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
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Treadmill - 1:04
Bad weather brought me indoors to the gym for my run. Started out slowly for a few minutes (9 min pace) and started working it down. Got to about 7:20 pace and the hamstring tendon started feeling tight and hobbling my stride. I backed it down to wherever I could run without pain, usually 8:30-8:40 pace and finished a frustrating run. Wasn't breathing hard, heart rate wasn't up, but just struggling with the injury right now. May get some PT again this week.
Weights, core and stretching: 20 minutes | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 | 0.00 | 0.00 | 9.50 |
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A.M. - Neighborhoods - 31:49
Awoke at 4:30 this morning to a phone call which contained the two works educators love most (other than "summer break"): snow day! It seemed kind of weird as the weather didn't seem that bad, but I'm not complaining. I have lots of painting to do today.
My run was slow and didn't feel that great. The hamstring is not improving, but I was able to jog around on it without massive pain. I would take some more time off, but in my running career, I have observed if I have a minor injury I can just run through it and it gets better, and if I have a major injury, even time off doesn't really seem to help. Maybe that doesn't make sense, but I'm worried that if I take a couple of weeks off for this hamstring strain, I'll start running again and it will come right back. Then I will have wasted a few weeks of training, be out of shape and depressed, and still injured. Maybe this is rationalization for not wanting to stop running....
P.M. - Loop with Leo + treadmill -44:22
Ran an easy 13 minutes with Leo, then finished on the treadmill at at 7:52 average. Felt ok | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 1.00 | 0.00 | 0.00 | 7.50 | 0.00 | 0.00 | 7.50 |
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Treadmill - 57:15
Another day, another run on the treadmill. Feeling quite a bit better with the hamstring today. Even did 4 x .25 pickups at 6:30 pace during the middle part of the run. Most of the run at 7:40-7:50 pace. Sweaty and boring. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 200.75 | 10.00 | 18.50 | 1.75 | 186.00 | 25.50 | 0.00 | 231.00 |
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