| 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 | | 108.90 | 1.00 | 9.90 | 2.00 | 0.00 | 0.00 | 0.00 | 121.80 |
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| Mizuno Miles: 50.90 | Hoka Clifton Lite Miles: 37.90 | Asics Trail Miles: 4.30 | Asics DS-Trainer Miles: 9.10 | Asics GT-1000 Miles: 13.70 | Nike Zoom Elite Miles: 5.90 |
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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 | 0.00 | 0.00 | 0.40 | 0.00 | 0.00 | 0.00 | 3.90 |
| Canal banks - 30:59
Nice run at twilight. Did 3 x 12 second Phillippi Hills, 3 x 10 second sprints and 2 x 40 second hard on way back.
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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 | 0.10 | 0.00 | 0.00 | 0.00 | 4.00 |
| Canal banks - 31:24
Pretty good run out on the snow and ice. Maybe some meltage will happen this week when it reaches a balmy 36 degrees for a high.
15 minutes core/strength post run
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| Hoka Clifton Lite 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 | | 3.60 | 0.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill - 32:08
Pretty easy pace, then did 4 x 40 second pickups in the last mile. 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 | | 3.30 | 0.00 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 3.60 |
| Boise High track - 26:35
Took advantage of the 30 minutes during music lessons and ran to the track. I did 3 x 100m easy strides and 3 x 50m fast. Felt good.
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| Hoka Clifton Lite Miles: 3.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.10 | 0.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.40 |
| Treadmill - 36:34
Easy with 3 x 40 second pickups the last 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 | | 7.20 | 0.00 | 1.80 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Greenbelt - 1:08
Best run in quite a while. Sunny and warm(ish) and I enjoyed being outside. Ran from the Riverside upstream onto the Park Center path and back. Did 3 x 0.6 mile pickups on the way back at sub 6:20/mile pace with about 50 seconds rest between. First crack at a little tempo interval 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 | | 4.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.30 |
| Canal banks+ - 37+
Ran 3 miles pretty easy on the canals (icy/muddy but not too bad), then got Nica and we ran 1.3 miles around the neighborhoods. Felt good after yesterday - no soreness.
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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 | 0.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| Military reserve - 32:47
Run from downtown on the standard reserve loop. Chilly out this afternoon. Did 4 x 15 second pickups in the last mile. 7:45/mile average.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.80 | 0.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| Treadmill - 33:10
Mostly easy with some light fartlek in the middle of the run.
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| Hoka Clifton Lite 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 | | 3.90 | 0.00 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 4.10 |
| Englefield Greens - 33:27
Pretty slow in the dark with 4 x 12 sec Aurora hills and a few short pickups after that.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.10 | 0.00 | 2.40 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Neighborhoods - 31:55
Did 3 x 5:00 (0.8mile) pickups during the run at just under 6:20/mile pace with about 1 min recoveries. Was a little tough but a good progression up to 20 minutes in another week or two.
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| Asics DS-Trainer 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 | | 7.90 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
| Greenbelt - 1:04
From Municipal Park upstream on the dirt path, and back through Barber Park and some neighborhoods. Icy and slushy in quite a few places on the trail, but it was a pretty nice morning after it stopped raining and sleeting part way in.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 4.50 |
| Canals + neighborhoods - 34:24
Ran 14 minutes with Nica then 25 min solo at 7:47/mile pace. Canals a bit too muddy so I'll stay off them for a few days. Finished with a decent 0.2 mile pickup at the end at under 6:00/mile pace.
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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 | | 3.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.70 |
| Treadmill - 30:00
Slow pace at home.
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| Hoka Clifton Lite Miles: 3.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.60 |
| Neighborhoods - 36:54
Slow run at night in the cold and wind. Not enjoyable. Went through the BK and Borah campuses and through the neighborhoods.
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| Asics DS-Trainer Miles: 4.60 |
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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 |
| South Cole canals/Thunder Mtn loop - 37:48
Ran after work on the canals and in the neighborhoods to the south. Felt really good and negative split each mile.
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| Hoka Clifton Lite 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 | 1.20 | 0.00 | 0.00 | 0.00 | 0.00 | 9.20 |
| Greenbelt - 1:10
From Idaho Camera upstream onto the golf course and back. Did a few pickups at 6:20-6:30 pace on the way back (4:00-2:00-2:00). Legs were pretty shot by the end of the run. Longest run in 9 months?
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| Asics GT-1000 Miles: 9.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.60 | 0.00 | 0.00 | 0.00 | 5.00 |
| Greenbelt - 40:00
Nice run from Idaho Camera into Ann Morrison Park and back. Did some speedwork/hills at Ann Morrison: 2 x 30 second and 2 x 10 second hills and 5 x 20-25 second on the flat dirt path behind the pond. Didn't feel fast, but I know I need to work on this stuff.
Good 20 minute stretching, core and icing in the 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 | | 4.50 | 0.00 | 0.90 | 0.00 | 0.00 | 0.00 | 0.00 | 5.40 |
| Greenbelt - 40:20
From Veteran's Park downstream and back. Did 3 x 0.3 mile pickups at 6:15/mile pace on the way back. Overall pace of about 7:35/mile. Felt great.
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| Hoka Clifton Lite Miles: 5.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Greenbelt - 30:40
From downtown through Ann Morrison and back. Ran about 7:40/mile pace, which feels much easier than 8:00/mile pace did a few weeks ago. That's progress.
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| Hoka Clifton Lite 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Treadmill - 30:40
Slow pace, but happy with myself that I got a run in at 10 p.m.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.40 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 0.00 | 4.70 |
| Treadmill - 36:00
Another late night run. Again, glad I did it. 3 x 40 second pickups in the last 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 | | 8.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
| Boise bench loop - 1:03
Snow flurries on and off during run. Felt kind of crappy after a short night of sleep, but I got through it. Took the canals through Cassia Park and around South, then back on Kootenai and the canals. Overall pace in the 7:50s.
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| Hoka Clifton Lite Miles: 8.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.80 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 5.90 |
| Greenbelt - 43:40
Ran from the depot along Crescent Rim and into the park. Did a 20 minute tempo on the greenbelt at a 6:31/mile average. Felt steady and relatively hard, but did not push it past threshold effort. Not an amazing workout on paper, but it was my first continuous tempo of that length in at least a year and a half.
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| Nike Zoom Elite Miles: 5.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 108.90 | 1.00 | 9.90 | 2.00 | 0.00 | 0.00 | 0.00 | 121.80 |
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| Mizuno Miles: 50.90 | Hoka Clifton Lite Miles: 37.90 | Asics Trail Miles: 4.30 | Asics DS-Trainer Miles: 9.10 | Asics GT-1000 Miles: 13.70 | Nike Zoom Elite Miles: 5.90 |
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