| 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 | | 115.50 | 2.50 | 5.00 | 8.50 | 0.00 | 0.00 | 0.00 | 131.50 |
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| Mizuno Wave Alchemy Miles: 40.50 | Saucony Progid Guide Miles: 11.00 | Saucony Ride 3 Miles: 44.00 | Asics Trail Miles: 6.50 | Asics DS-Trainer Miles: 10.00 | Nike Triax Structure 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 | | 5.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 6.00 |
| Canal banks + track - 42:35 Canals a bit too muddy with the recent rain and warmer weather. After 18 muddy minutes, I went to the Borah track and did some drills and then an 800m (2:41) of 50m fast/50m float. Just working on a little leg speed this evening. |
| 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 | | 5.50 | 1.00 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 8.00 |
| 20 minutes ellyptical; 3 x 2:00, 8 x 1:00; 10 minutes ellyptical Workout at the gym this evening. Got in some running on the ellyptical for a warmup and warmdown and then did some easy speed work on the treadmill. 3 x 2:00 at 6:18/mile and 8 x 1:00 at 5:30/mile, all with recoveries of 1 minute at 8:00/mile pace. Not a hard workout but got the legs moving a bit of a faster pace. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Borah park - NT Pushed Nica in the stroller. Didn't get out for a second run as planned - super tired! |
| Mizuno Wave Alchemy Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Alder Creek Rd. - 1:38 Really nice hilly run on a great afternoon. Started at the Alder Creek Bridge, and climbed from 3100' to 4400' over 6+ miles on a snowy/icy surface. Was pretty happy with my fitness to average 8:15/mile on the uphill climb on less than ideal footing. The way down was a nice cruise, although I had to really keep it in control so I wouldn't fall down. When the snow is gone this spring, I'll have to connect this road to Wash Creek for a big loop. |
| 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Greenbelt+ - 1:03 Emily dropped me off at the greenbelt access on Glenwood and I ran home. Legs were slightly dead from yesterday's hilly 13 miler, but I kept it pretty easy and relaxed. Overall pace of 7:28/mile. |
| Mizuno Wave Alchemy 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 | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| A.M. - Treadmill - 36:12 P.M. - 2 mile warmup; 3.5 mile tempo run; 1.5 mile warmdown Ran in an old pair of Puma Heras flats/lightweight trainers tonight. Did a tempo at Bishop Kelly track and didn't feel as strong as I'd hoped. Mile splits of 6:05, 5:59, 5:51 and 2:53 (half mile) for 20:49 (5:57/mile overall pace). The goal will be to increase the tempo each week by a few minutes and keep the overall pace below 6:00/mile. If I can do that, I'll be happy. |
| Saucony Progid Guide 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill - 32:10 Early morning run before work. Just getting in a few miles as it will be my only run of the day. |
| Saucony Progid Guide 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Mary S. Young Park - 1:00 Really nice trail run in Portland just 9 minutes from Dan and Alana's house. Cruised around a series of different trails. Lots of varied surface and terrain, including some hills. Solid workout. |
| 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 |
| Rockaway Beach - 1:00 Tough run in the wind and rain, but I really enjoyed it. Ran from the beach house in Rockaway Beach north along the beach and back. The high tide, soft footing and the weather made it challenging, so it was a good strength workout. |
| 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 | | 6.50 | 0.00 | 0.00 | 3.50 | 0.00 | 0.00 | 0.00 | 10.00 |
| Mary S. Young Park - 1:06 Another nice run in the park from Dan and Alana's house. Did 5 x 4 minutes hard with equal rest while at the park, so I got in some good uphill and downhill running at a quick pace. Really solid effort - no idea of the pace - on some excellent trails with great scenery. Wish I had some place like this in Boise to run at! |
| Saucony Ride 3 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AMI: 10-12 minute shakeout jog with Emily and Nica from Dan and Alana's house. Ran to the park and back. AMII: Willamette River Path - 31+ Nice easy jog with Dan and Paul along the Willamette River on a sunny and warm day. Great to be out with the bros. |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Treadmill - NT No motivation tonight. Jogged a few minutes in my new Five Fingers (on sale for $25, thought I'd try them) then finished in regular running shoes. Also some easy core/weights post run. |
| Saucony Progid Guide 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 | | 5.50 | 0.50 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Cassia Park - 50+ Felt like crap. 3 days off for no reason except feeling down and tired. Did a couple 3 minute pickups in the park, but they were slow. |
| Saucony Ride 3 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Middle Fork Rd - 17+ Morning run from the cabin. Was obviously headed longer, but when our friends pulled up along the road, I decided to just finish the run there. No motivation anyway, so I didn't really care. | |
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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 |
| Middle Fork Rd. - 33:47 Ran into Crouch and to the highway and back. Pretty nice afternoon. | |
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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 | 1.50 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ellyptical + treadmill - 40:35 20 minutes ellyptical and 20 minutes on the treadmill at Axiom. Did 4 x 2:00 pickups on the treadmill at 5:40/mile pace. Decent workout. |
| 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 | | 3.50 | 0.00 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ellyptical + treadmill - 36:45 Another workout at Axiom gym. 15 minutes ellyptical, then 21 on the treadmill, with 3:00, 2:00, 2 x 1:30 and 1:00 pickups at 5:30/mile - 5:18/mile pace. |
| 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Hillcrest loop - 48:05 Did a 5:30 a.m. run with Rebecca. It wasn't too bad. |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill - 31:25 Pretty easy pace. Uneventful run. Weights & core work - 30 minutes |
| Nike Triax Structure 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 | | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
| Easy jog with Nica to the park and back. After getting very sick Saturday night and Sunday, I am feeling a bit better today. Should be up for a real run tomorrow. |
| Mizuno Wave Alchemy Miles: 1.50 |
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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 |
| Buck trail - 40:05 Great run on one of my favorite trails. Wasn't feeling 100% yet, but still cruised up the hills. |
| 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 | | 2.50 | 1.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill - 31:35 Workout at Axiom. Ran with the incline up for the first 15 minutes, then quicker with the incline down. Felt pretty good. Weights - 15 minutes |
| Mizuno Wave Alchemy 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 | | 115.50 | 2.50 | 5.00 | 8.50 | 0.00 | 0.00 | 0.00 | 131.50 |
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| Mizuno Wave Alchemy Miles: 40.50 | Saucony Progid Guide Miles: 11.00 | Saucony Ride 3 Miles: 44.00 | Asics Trail Miles: 6.50 | Asics DS-Trainer Miles: 10.00 | Nike Triax Structure Miles: 4.00 |
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