| 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 | | 129.00 | 1.00 | 0.50 | 3.50 | 0.00 | 0.00 | 0.00 | 134.00 |
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| Asics GT-1000 Miles: 54.60 | Mizuno Wave Alchemy Miles: 15.80 | Asics Trail Miles: 11.50 | Nike Triax Structure Miles: 20.80 | Nike Zoom Elite Miles: 26.90 | Saucony Progid Guide Miles: 2.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.75 | 0.00 | 0.00 | 0.25 | 0.00 | 0.00 | 0.00 | 4.00 |
| Neighborhoods - 31:45
Most of it pushing Nica in the stroller, so I was pretty happy to average under 8:00/mile. That usually never happens when I'm pushing the stroller. Finished the last mile with 4 x 20 second slow pickups.
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| Asics GT-1000 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.75 | 0.00 | 0.00 | 0.25 | 0.00 | 0.00 | 0.00 | 5.00 |
| Borah track - 37:37
Pretty good run. Down to the track and did 3 miles, then home. Splits of 7:46, 7:36, 7:27, 7:15 and 7:31 (Average of 7:31/mile). Did 2 x 200m strides during mile 4 (43, 41) and they felt alright.
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| Asics GT-1000 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 | | 3.85 | 0.00 | 0.00 | 0.25 | 0.00 | 0.00 | 0.00 | 4.10 |
| Canal banks - 31:12
Snowy and icy on the canal banks, but better than the exhaust and traffic of the roads. Did 4 x 20 second pickups midway through the run behind Albertsons. Overall pace of 7:36/mile.
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| Mizuno Wave Alchemy Miles: 4.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.70 |
| Run to work and back - 43:37
Overall pace of about 7:35-7:40/mile. Put in a couple hours of work to get some schedules done.
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| Asics GT-1000 Miles: 5.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.25 | 0.00 | 0.00 | 0.00 | 7.00 |
| Borah track - 54:40
Took 3 days off after some sleepness nights, family sickness, etc. Just couldn't get the time in to run. Tonight I ran in the snow of the track and had a great run. Did 4 x 100 pickups that felt really smooth. Overall pace of about 7:50/mile.
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| Asics GT-1000 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 | | 8.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.20 |
| A.M. - Run to work - 22:38
Felt ok, started pretty slow and took it carefully on the ice through the neighborhoods
P.M. - Canal banks + run home - 43:44
25 minutes of mucking my way through snow, ice and mud on the canals south of school, then ran home at a steady pace. Average of 7:55/mile.
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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 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| St. Al's Loop - 40:29
Morning run. Was shooting for 9 but had to cut it short due to lack of time. Overall pace of 7:47/mile. Nice to be out and about early-ish with no one out on the roads. Took Phillippi to Emerald to Liberty.
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| Nike Triax Structure Miles: 5.20 |
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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 | 0.20 | 0.00 | 0.00 | 0.00 | 2.70 |
| Treadmill - 21:35
Just a quick run at 8:30 a.m. before a big day. Felt pretty good. A couple of pickups in the last 5 minutes.
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| Nike Zoom Elite Miles: 2.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 5.70 |
| St. Al's loop - 40:19
Decent run in the dark. Started out with a slow mile, then ran the last 4 miles at sub 7:15 pace including some pickups in the last mile. Overall pace of 7:24/mile. Route was Allumbaugh, Emerland, Curtis. Felt pretty good.
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| Nike Zoom Elite Miles: 5.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.90 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 4.40 |
| Canal banks + BK track - 35:01
A bit muddy on the canal banks so I ran for a bit at the track, and did 4 x 200m strides in about 41 seconds. Felt decent. Overall pace of 7:58/mile.
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| Nike Triax Structure Miles: 4.40 |
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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 |
| Run to St. Al's+ - 35:10
Ran at 9 p.m. to go pick up Emily's car at St. Al's. Felt pretty good. Average pace of 7:48/mile.
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| Asics GT-1000 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| A.M. - Treadmill - 25;02
Slow, slow jog
P.M. - Canal banks - 25:19
Short run on a really busy day. Average pace of 7:40/mile. Really foggy/smoggy inversion right now makes running suck in the Boise valley.
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| Saucony Progid Guide Miles: 2.70 | Asics Trail Miles: 3.30 |
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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 |
| Scriver Creek - 52:34
Nice brisk run up Scriver Creek this morning. The snow wasn't that deep, but the snowmobile tracks were narrow and icy and the middle was deeper and softer, which made footing a bit tricky. Still had a good, quiet run and just took it as slow as needed.
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| Nike Triax Structure 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 | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| A.M. - Run to work - 27:57
Added a couple of laps at West Jr High's cinder track. Nice morning run. Average pace of 7:45/mile.
P.M. - Run home - 20:36
Did 4 x 20 second pickups in the last 10 minutes to turn my legs over. Average pace of 7:35/mile.
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| Asics GT-1000 Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.70 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 5.20 |
| Treadmill - 39:15
Felt pretty good this evening. Felt a little bit of spring in my step even. Did 5 x 40 sec. pickups during the last half of the run.
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| Nike Zoom Elite Miles: 5.20 |
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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 | 0.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| Treadmill - 35:15
Felt absolutely horrible this afternoon. No energy at all. Would have gone outside but the inversion is pretty horrible right now and it's tough to get amped up to run in that nastiness.
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| Nike Zoom Elite Miles: 4.30 |
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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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Elliptical + treadmill - 40:05
15 minutes on the elliptical and 25 minutes on the treadmill at Axiom. Did a couple of half mile pickups at a bit faster (but still slow) pace. Tired! It's been a long week.
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| Asics GT-1000 Miles: 3.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.90 | 0.00 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 4.20 |
| Canal Banks - 32:48
Tough run today. Long, exhausting week and I didn't have any energy. Canals are pretty frozen and rutted right now. Will the inversion and cold weather ever end?
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| Nike Triax Structure Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.10 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 0.00 | 8.30 |
| Greenbelt - 1:04
Longer run on a chilly morning. From the DoubleTree downstream to Glenwood and back. Didn't feel great, but got through it. Overall pace around 7:45/ - 7:50/ mile.
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| Asics GT-1000 Miles: 8.30 |
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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 | 0.20 | 0.00 | 0.00 | 0.00 | 5.70 |
| South Cole Canal Banks - 44:03
Ran from work and did a loop on the canals and through the neighborhoods. Cut through the field and did a couple of fast pickups on West's cinder track. Good run today.
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| Mizuno Wave Alchemy Miles: 5.70 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| A.M. - Run to work - 20:00
P.M. - Run home+ - 28:12
A bit tired today, so ran pretty slowly.
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| Mizuno Wave Alchemy 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 | | 3.70 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill - 30:00
Evening run on the treadmill, with 3 x 40 second pickups near the end.
Weights - 20 minutes
Lunchtime weights at work! First time in a month and a half. Did upper and lower body, but pretty low weights just to ease into it.
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| Nike Zoom Elite Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Neighborhoods + Borah track - 40:21
Returned a library book at the Hillcrest Branch, then ended up at the track and did about a mile. Snow and rain today finally cleared the inversion, and it was nice to have some fresh air. Just ran really slow and relaxed this evening.
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| Nike Zoom Elite 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 | | 3.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.40 |
| Treadmill - 30:00
Super slow jog this evening.
Weights - 20 minutes at work.
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| Asics GT-1000 Miles: 3.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| A.M. - Run to work - 19:32 Steady pace. Sub 8:00 miles are fast for me at 7 am P.M. - Run home - 34:57 Did a few miles at the West track then home. Sunny but windy. Ave pace of about 7:35/mile |
| Asics GT-1000 Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 129.00 | 1.00 | 0.50 | 3.50 | 0.00 | 0.00 | 0.00 | 134.00 |
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| Asics GT-1000 Miles: 54.60 | Mizuno Wave Alchemy Miles: 15.80 | Asics Trail Miles: 11.50 | Nike Triax Structure Miles: 20.80 | Nike Zoom Elite Miles: 26.90 | Saucony Progid Guide Miles: 2.70 |
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