| 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 | | 148.00 | 7.00 | 12.50 | 8.50 | 0.00 | 0.00 | 0.00 | 176.00 |
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| Nike Air Streak Miles: 4.00 | Saucony Ride 3 Miles: 74.50 | Mizuno Wave Alchemy Miles: 71.00 | Asics DS-Trainer Miles: 18.00 | Saucony Progid Guide Miles: 8.50 |
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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. Family in town all day and then got wrapped up in a good book for 3 hours. Haven't had a day off in over 2 weeks, so no big deal. | |
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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 | 1.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| A.M. - 2 mile warmup; 8 x 200m; 1.5 mile warmdown Ran at the Bishop Kelly track. 200s averaged 34.8 with a 200 jog in about a minute. Felt super slow! Like an out of sync robotic runner. P.M. - Treadmill - 30:00 Slow, easy jog to get in a few more miles. |
| Nike Air Streak Miles: 2.00 | Saucony Ride 3 Miles: 3.50 | Mizuno Wave Alchemy Miles: 3.50 |
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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 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Canal banks + treadmill - 31:04 Unfortunately not much time to run today. Also feeling a little under the weather. 21 minutes on the canals with 4 x 10 sec hard pickups, then 10 minutes on the treadmill steady with the incline up to 5%. Will need some good miles the next few days. |
| Asics DS-Trainer Miles: 1.50 | Saucony Progid Guide Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Canal banks + Borah track -1:03 Started the run a bit before 9 p.m. and it was a little chilly, but not too bad. Took the canals to the track, where I did some easy drills, jogging and strides. Then I did 6 x 500m in 1:56, 1:52, 1:50, 1:45, 1:41, 1:37 with 500m jogs in about 2:40. Pretty easy workout, and a good compromise on a night where I didn't really feel like running hard but also didn't like the idea of an hour easy in the dark. |
| Saucony Ride 3 Miles: 8.50 |
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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 | 0.00 | 0.00 | 0.00 | 8.00 |
| Treadmill + Ellyptical - 1:00 Solid workout at Axiom Gym. Did 40 minutes on the treadmill, including some "hill" work (incline goes up and down, which is nice) then 20 minutes on the ellyptical. Got a pretty good sweat going and worked some different muscles. |
| Mizuno Wave Alchemy Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| A.M. - Treadmill - 20:22 Unmotivated and tired this morning, but managed an easy 20 minutes before work. P.M. - Cole Rd. - 33+ Ran from home down Cole Rd where Emily picked me up. From there we headed to Garden Valley. Good pace on this run. |
| Asics DS-Trainer Miles: 2.50 | Mizuno Wave Alchemy Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| South Fork Rd. + Wash Creek - 1:46 Great longer run this morning. Started with 32 minutes with Emily and Nica on the frozen (bun runable thanks to some sand) South Fork Rd. Then I did 3 even more frozen - and very slick - hilly miles up Wash Creek before running a bit under 7 miles back to the cabin. The miles back to the cabin were on decent footing and I averaged right around 7:00 - 7:05/mile. Good run, but it wiped me out. |
| Mizuno Wave Alchemy Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 5.00 |
| Borah track - 39:37 Legs felt horrible when I started, but good by the run's end. That's the beauty of an easy run with some drills and leg speed work thrown in. Did 4 x 100m strides at the track, 4 x 10 second Borah hills hard and 2 x 20 second strides on the way home. |
| Asics DS-Trainer Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ellyptical + treadmill - 56:20 Decent workout at Axiom. Did 26 minutes on the ellyptical (getting a bit faster on this as I practice a little more) and 30 minutes on the treadmill with some incline (gained 200+ feet) and decline work. I will try to get in an ellyptical run every week this winter to mix things up and also to feel like I'm utilizing my gym membership. |
| Mizuno Wave Alchemy Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 2.50 | 0.00 | 0.00 | 0.00 | 8.00 |
| A.M. - Run to work - 20:06 Not a bad pace for 6:30 a.m. P.M. - Canals + run home - 39:28 Tired this afternoon and didn't have a whole lot of extra time. Did a fartlek of 5-4-3-2-1 minutes with recoveries equal to the next interval. Hard effort, but doubt I was actually running that fast. |
| Saucony Ride 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| A.M. - Run to work - 19:47 Good morning run, but nothing the rest of the day. Got a ride home. Horrible day all the way around. |
| Mizuno Wave Alchemy Miles: 2.50 |
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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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Treadmill - 1:00 Had a hard time getting motivated this evening. Did 45 minutes slow and easy, then changed shoes and did 6 x 1:00 on/1:00 off at the end. Glad to have gotten something in. |
| Nike Air Streak Miles: 2.00 | Saucony Progid Guide Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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A.M. - Neighborhoods + canal banks - 1:17
Out the door by 6:45 a.m. Started out super slow and picked it up a little bit as the run went on. Lots of loops in the neighborhood and a few miles on the canals.
Feel horrible post run. Lungs hurt and my cough is pretty bad too. Need some sleep.
P.M. - Roads in Gooding - 21:21
Watched the Oly Trials marathon and just felt like I needed to go run. Ran from Joey and Kristen's house and just put in 3+ miles at a uptempo pace. |
| Saucony Ride 3 Miles: 3.00 | Mizuno Wave Alchemy Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Rock Creek Park - 42+
Cold late afternoon run from Mom and Dad's house. Ran back and forth with Emily, and did a bunch of drills and also 10 x 10 second sprints - including 3 hill sprints - during the first 30 minutes. Then I did 2 x 1:30 - 1:45 on the roads at a pretty hard pace (5:20s to 5:30s) after that. Good leg speed workout. |
| Saucony Ride 3 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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South Cole canal banks - 59:38
Day off of work, but went in for a couple of hours so I ran from work. Steady pace on the canals by school. Felt pretty good. |
| Saucony Ride 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| A.M. - Run to work - 20:04 P.M. - Run home - 39:02 Added a few minutes around home and on the canals, and then did 6 x 10 sec. Borah hills fast. Felt pretty fatigued this afternoon. |
| Saucony Ride 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 2.50 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 1.5 mile warmup; 2 x 15 minute tempo workout; 2 mile warmdown Ran on the treadmill at Axiom tonight. Got in a decent workout, but it seemed more difficult than I thought. I alternated 3 minutes at 5:56/mile pace and 3 minutes at 6:18/mile pace for 15 minutes, jogged for 3 minutes, then did another 15 minute set. Shins and calves tight, and my foot even fell asleep near the end of the run. That used to be a commonplace occurance for me back in my track days, but hadn't happened for a long time. |
| Asics DS-Trainer Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ellyptical + treadmill - 51:20 Pouring rain this afternoon, so I opted for another gym workout. 20 minutes of ellyptical and 31 minutes on the treadmill at a pretty steady pace, quicker at the end. Felt ok. Boring, but a lot better than nothing. |
| Mizuno Wave Alchemy Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 1.00 | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Greenbelt - 1:28 My version of a "big workout." Progression run of 6 miles: 7:32, 7:07, 6:52, 6:25, 6:06, 6:02, then a mile easy, then 5 x 3:00 (5:46/mile average) on the way back home. Good workout and nice afternoon/evening run. Got in a few miles on the dirt trail toward Barber Park and that is always a treat. |
| Saucony Ride 3 Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Treadmill - 43:22 Pretty easy, uneventful run on the treadmill at home at 9 pm. Some good stretching, core and easy weights post run. |
| Mizuno Wave Alchemy Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 6.00 |
| Canal banks + BK track - 44:22 Hasn't been the best week of running. Super busy and super unmotivated - not a good combo. Did some drills and 5 x 100m strides at the track today, then 5 x 10 second Borah hills. Felt much harder than it should be. Still have a lingering sickness/cough that isn't helping. |
| Saucony Ride 3 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 6.00 |
| 1.5 mile warmup; 6 x 200, 2 x 600; 1 mile warmdown Had about 40 minutes between graduation practice and the ICA conference I needed to attend, so I just ran down to Borah track and tried to get somewhat of a workout in. The 200s averaged 38 and the 600s were about 2:02. Kept all the jog recoveries quick (7:30 -7:50/mile range). Not much of a workout but at least something during this busy week. |
| Saucony Ride 3 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Cole Rd. - 32+ Ran from home down Cole Rd. until Emily and Nica picked me up on the way to the cabin. Not an exciting run, but functional. I needed to get out and run at least a little bit. 6:53/mile average. |
| Mizuno Wave Alchemy Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Military Reserve - 44:55 Slow pace with Mat and Trevor on a really nice afternoon. Trails a bit too muddy to be running on so I'll probably stay off them for a while now. |
| Mizuno Wave Alchemy Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 1.00 | 3.00 | 0.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Greenbelt - 34:30 Progression run with miles of 6:31, 6:07, 5:58, 5:47 and 2:50. Short warmup and warmdown as I only had 35 minutes. Made the best of it with a pretty good run. |
| Saucony Ride 3 Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 148.00 | 7.00 | 12.50 | 8.50 | 0.00 | 0.00 | 0.00 | 176.00 |
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| Nike Air Streak Miles: 4.00 | Saucony Ride 3 Miles: 74.50 | Mizuno Wave Alchemy Miles: 71.00 | Asics DS-Trainer Miles: 18.00 | Saucony Progid Guide Miles: 8.50 |
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