| 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 | | 254.00 | 1.00 | 20.50 | 13.00 | 223.50 | 12.50 | 15.00 | 288.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.00 | 0.00 | 2.00 | 0.00 | 17.00 | 0.00 | 0.00 | 17.00 |
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Federal Way canals to IvyWild Park - 2:00
I'll be honest, I wasn't looking forward to running long today. I didn't really know where I was headed when I first started. It ended up being a pretty good run and the weather held up ok, except for strong winds. I ended up doing 43 minutes to IvyWild, 34 around the path in the park, and 43 back home. The last 3 miles I did 4 x half mile pickups at 6:00/mile pace.
70 miles for the week; highest since 1997 when I was running for ISU. Need 7 more like this leading up to Robie Creek to be competitive. | |
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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 | 6.00 | 0.00 | 0.00 | 6.00 |
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Cassia Park - 43:45
Took an easy but steady recovery run today. Legs actually felt pretty good for doing 17 miles yesterday. Sunny and windy. I did the last mile with Leo around the neighborhoods. Will shoot for some hills 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 | | 6.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Run to gym + treadmill - 49:55
Steady down to the gym, then did a little treadmill workout. Did 3.5 miles at a 3% grade and 2 x half mile at 3:00 with a little jogging between. My sleep pattern has really been crappy lately, but my legs felt pretty good today.
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 | | 4.00 | 0.00 | 0.00 | 3.00 | 1.50 | 5.50 | 0.00 | 7.00 |
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1.5 mile wo, 8 x 2 min pickups, 1 mile wd
In a bit of a running lull right now. Ran at 9:15 p.m. but made it work, I guess. Warmed up with Leo, then did 8 x 2 on/2off. The on segments were at 5:43/mile pace and the off segments were at 7:20 pace. This was a lot tougher than it should have been. My form just feels a bit off right now. I will plan to start adding some short doubles and get my mileage up a bit this week. | |
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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 | 0.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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Cassia Park+ - 1:00
Took the canals to Cassia Park and did a few laps there. On the way back home, I did 8 x Borah hills with a jog back down. Steady pace the whole way (just under 7:00/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 | | 6.50 | 0.00 | 2.00 | 1.00 | 2.50 | 7.00 | 0.00 | 9.50 |
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A.M. Neighborhoods - 20:01
An early morning shuffle around the neighborhoods at 6:15 a.m. First mile was a waste but got moving a little better after that
P.M. 1.5 mile wo, 4 mile fartlek, 1.5 mile wd
Felt horrible this evening. Was planning a 5 mile tempo run but ran out of time and also just couldn't get me legs moving. Ended up doing a fartlek workout at BK track with 5-4-3-2-1-1-1 minutes with about a minute jog between. Covered 4 miles in about 24 minutes.
Just not feeling it lately. Hopefully tomorrow's long run will go 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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Rocky Canyon Rd + Military Reserve - 2:27
Long, long run today. The last few miles dragged on, although I was keeping a relatively good pace. Went 5.25 miles up Rocky Canyon (gained over 1000') and back down. Then finished with 9.5 miles on the trails in the reserve. This part was tough. It was windy out today but sunny. Most of the miles off paved roads. Good finish to a rough week.
58 miles for the week. | |
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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 | 0.00 | 0.00 | 7.50 | 0.00 | 0.00 | 7.50 |
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Hillcrest Loop - 53:58
Pretty good run this afternoon. The goal was to cover a few miles and help my legs feel better after yesterday's 20 miler. Pretty uneventful run. Felt much better after the first couple of miles.
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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 | 0.00 | 0.00 | 9.00 |
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Run to Golds+ - 1:03
Took a round-about route to the gym. Ran on the canals to the Garden St. access and along Chinden and then up the Curtis hill to the gym. Started slow but finished at a decent pace. Felt really good by the run's end.
Weights, core, drills & 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 | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 | 0.00 | 0.00 | 13.50 |
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Rocky Canyon Rd - 1:38
Ran from the zoo up to the 5.25 mile mark of Robie Creek and then back down. Really started dragging the last 15 minutes but felt pretty good up until that point. Windy, but a beautiful warm sunny day out. Legs were a little sore from the lunges, step-ups, skips and other drills last night. | |
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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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Borah track + neighborhoods - 57:15
Had a nice power nap after work which put me at 8pm for my run. That's ok, it was a great, warm evening and I ran in shorts. I took an easy jog down the canals to the track, where I did a few miles at about 7:05-10 pace. I actually started feeling pretty good the last 15 minutes in the neighborhoods and even did some pickups the last mile.
I've run 58 miles in the past five days, which is a lot for me. My legs are suffering a bit but I think that's more from the lunges and drills I did 2 days ago. | |
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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 | 3.50 | 1.00 | 4.00 | 0.00 | 6.00 | 10.00 |
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3 mile wo, 4 mile tempo run, 3 mile wd
Did this workout on the greenbelt. The weather had been rainy and windy earlier but it was great when I ran. I had a crappy night of sleep last night and tried to take a nap after work, but to no avail. But I needed a good effort since I hadn't had a good workout in a while.
Splits were 5:46, 5:44, 5:41, 5:34 for 22:46 and a 5:41 average. I felt pretty good the whole way and just tried to keep it steady. I did pick it up the last half mile in 2:45. On the warmdown, I did 6 x 100 hard strides to work on some turnover. | |
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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 | 6.00 | 0.00 | 0.00 | 6.00 |
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Camelsback/Hulls Gulch - 44:58
Easy run with Mat. We stayed in the lower part of the gulch and on the camelsback loops. Luckily we avoided the big storm that hit a bit later. After the first few miles, my legs felt great.
Weights, core, stretching & drills - 25 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 | | 12.00 | 0.00 | 4.00 | 0.00 | 16.00 | 0.00 | 0.00 | 16.00 |
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Greenbelt - 1:51
Ran 5 miles from my house onto the greenbelt (7:08/mile pace) and then did 4 x 1 mile pickups at 6:04/mile pace with 1 mile easy between. I finished with 3 easy miles (7:14/mile pace). The total run was just under 7 min pace.
I'm feeling pretty good about another 70 mile week with a 16 miler this morning. It felt easy until the last 3 miles. The pickup miles felt better than the slower ones, actually. I think that is a good sign that fitness is coming along.
Now I need to start working on some doubles and definitely adding some hills for Robie Creek. | |
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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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Canal Banks + - 30:41
Felt like crap most of the day and slept a good deal of it. Finally ran at 8 pm and felt better when I was done. I probably should have run earlier in the day and it would have helped out. Finished the last mile with Leo. | |
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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 | 8.50 | 0.00 | 1.00 | 9.50 |
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Canal banks + Bench neighborhoods - 1:08
Today was the first day of track practice. We had a pretty good turnout and things went ok. I did some drills, stretching, accelerations and then a mile run with the team. Then I ran an hour at a relaxed pace on the canals and around South. Felt ok, but need some sleep. | |
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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 | 2.00 | 1.00 | 10.00 | 0.00 | 0.00 | 10.00 |
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2 mile wo; 2 mile tempo, 6 x 1:00 hills; 2 mile wd
Didn't quite have my "A" game today, and the pouring rain didn't help. So I at least got a decent effort in. Ran from South to the greenbelt and did 2 miles at 6:03/mile pace. Then I ran 2 easy miles and did 6 x 1:00 hard up Americana Blvd with jogs back down, and did an easy 2 miles back to South. Total time for the workout was 1:08. | |
| | Comments(2) |
| | 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 - 15:37
6 a.m. (shuffle) run with Leo. Great fun
P.M. - Track practice - 53:23
Ran from South to Borah to meet the kids that bused over, then did stretching, drills and about 20 minutes easy with the distance kids, and then back to South. Most of it in the rain. Just piecing together the miles as I have plans tonight. | |
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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 | 0.00 | 0.50 | 0.00 | 13.00 | 0.00 | 0.00 | 15.00 |
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A.M. - Neighborhoods - 16:45
Really easy with Leo at 6 a.m.
P.M. - Table Rock - 1:32
Great run this afternoon. Really strong pace throughout. Started at the Parkcenter bridge and took Castle Rock trail and went up the backside of Table Rock. Awesome views today with snow on the peaks and the clouds low in the valley. Came down Table Rock Rd and onto Shaw Mtn. Finished up on the greenbelt and did a half mile in 2:51. | |
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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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Bonneville Point - 1:08
Another great trail run tonight. Stopped here on the way back from Twin Falls. Really strong on the hills. Finished right at sunset and had awesome views throughout the whole run. | |
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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 | 3.50 | 0.00 | 4.00 | 0.00 | 5.00 | 9.00 |
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3 mile wo, 3.5 mile tempo run, 1 mile wd
Pretty good tempo run at 9 a.m. Stiff at first, but worked into it. Mile splits of 5:56, 5:41, 5:38 and 2:49 (half mile) for a 5:44/mile average. Felt pretty decent; recovered quick.
P.M. - Shakeout jog - 11+
Legs stiff from drive. Jogged a bit in Hood River | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
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A.M. - 20 minutes weights + 10 min bike in gym at hotel in Vancouver, WA. Achilles sore so I'll wait for PM run
P.M. - Lake Quinault Trails - 1:34
Ran from the lodge. Went through the rainforest and then on some loop trails. Hilly, windy and beautiful. Did 62 minutes with Emily then hammered on my own for 32 minutes. Great scenery. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 1.00 | 10.00 | 0.00 | 0.00 | 10.00 |
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A.M. - Rainforest trail - 21:22
Solo at 9 a.m. Felt pretty good
P.M. - East Fork Quinault River - 1:06
Mostly with Emily, but finished a mile extra solo in 5:42, plus a few pickups along the way. This gravel road was closed for the season but in great shape. We saw no one else and had spectacular views of bald eagles, a blue river, waterfalls and huge trees. It looked like scenery from Alaska. All that was missing was grizzlies fishing for salmon in the river. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 1.00 | 12.50 | 0.00 | 0.00 | 12.50 |
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A.M. - Beach from Kalaloch Lodge - 21:35
Windy and chilly, but a nice morning run. Kept my feet dry.
P.M. - Lake Crescent Trail - 1:36
Ran on the Spruce Rail Trail along Lake Crescent with Emily. We were going pretty slow and just enjoying the scenery. One of the best runs of my life. Phenomenal trail. Did a mile at the end in 5:36 on a gravel road. | |
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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 | 1.00 | 2.00 | 1.00 | 7.00 | 0.00 | 0.00 | 7.00 |
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Port Angeles Waterfront - 46:05
Wanted to get in a good effort, but it was 9 a.m. and of course my achilles was stiff and sore. So I did a progression run along a path from the hotel that went around the bay. 7:47, 7:15, 6:46, 6:29, 6:03, 5:51, 5:36. Really didn't feel too fazed by the effort, which is a good sign. Sea level is nice (actually the Garmin measured some of the run below sea level) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.50 | 10.50 | 0.00 | 0.00 | 10.50 |
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A.M. - Sammamish trail - 27:12
From Linda and Dave's house. Didn't feel that great today but a nice run
P.M. - From the hotel in B.C. - 50:58
Ran from the hotel in Richmond, B.C. Had a pretty easy run and did 6 x 20 second pickups at about 5:15 mile pace in preparation for Saturday. Felt pretty good. | |
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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 | 8.50 | 0.00 | 0.00 | 8.50 |
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Vancouver Park - 1:05
Ran on the race course and on some trails. Most of it pretty easy. Finished the last mile with Emily. Legs feel a bit sore. Usually I would taper a bit before a race but it's a 5k, and I need to keep my miles high while I can. | |
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| | Race: |
Vancouver Spring Classic (3.1 Miles) 00:16:45, Place overall: 13 | | 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 | 3.00 | 6.50 | 0.00 | 3.00 | 9.50 |
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Vancouver Spring Classic 5k - 16:45 - 13th place
I wrapped up my spring break trip with a 5k race this morning in Stanley Park in Vancouver, B.C. When I saw we would be in Vancouver, I checked to see if there were any races this weekend, and found this one. I knew by looking at past results it was deep and fast up front so I thought it might be fun. This park is huge and really a beautiful place to run.
The day was chilly and a bit breezy, but nicer than the day before. I jogged the course as a warmup, did a few strides and lined up. This was the worst part of the race. There were 300+ runners on a bike path a few feet wide. I got off to a slow start, ran through some deep puddles, nearly rammed straight into a minivan parked on the path, and stressed quite a bit as the runners up front were way ahead of me. I weaved through some runners up a couple of hills, and hit the 1k in 3:22. Way too slow. I tried to pick it up and went through the mile marker in 5:21. I believe this is my fastest mile since a 4:09 1500m I ran on the track about 2 years ago.
I did try to battle a little bit and passed a few more runners in the last 2 miles. My last kilo was my fastest, which was good, but I didn't feel like I competed well. For the first time in my life I also had the feeling that I was running pretty hard, but not moving that fast. I really didn't hurt much, but the speed wasn't there. Within 2 minutes of finishing, I was almost fully recovered. I feel strong, but not fast, but that's probably what I should expect given my training.
Positives: Decent time off a big mileage week (for me); almost a minute faster than the last 5k I ran.
Negatives: Unaggressive at start; didn't make it hurt like I should have. | |
| | Comments(1) |
| | 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 | 5.00 | 0.00 | 0.00 | 5.00 |
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Treadmill - 40:05
Took an easy day today after driving 11 hours yesterday and racing 5k. Did an easy run on the treadmill at a 3% grade. Legs actually felt great, but I just thought I should take an easy day.
Weights, core & 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
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A.M. - Neighborhoods - 16:05
Slow run at 6 am. Legs hurting a bit. Feeling kind of exhausted.
P.M. - Track practice - 15:37
To the depot and back with the team. Was going to run 10 miles solo on hills after practice, but I came home and ate some food instead. I realized I needed an easy day and decided to bag the rest of my planned workout. It's been 3 1/2 weeks since a day off so I'll stick with my 4 miles on 2 runs 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 | | 254.00 | 1.00 | 20.50 | 13.00 | 223.50 | 12.50 | 15.00 | 288.50 |
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