| 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 | | 118.00 | 7.00 | 3.00 | 4.00 | 0.00 | 0.00 | 0.00 | 132.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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A.M. - Weights - 20 minutes
P.M. - Ellyptical - 20 minutes
Tomorrow I'll try to run somewhere nice. | |
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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 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Ann Morrison Loop + Cassia Park - 49:04
Ran AM Loop with Conrad, Aja and Jordan really easy in 29 minutes, then did some drills (buttkicks, crossovers, skips, etc) and 4 x 100 strides. Then headed out for a bit more in the neighborhoods, when I ran into Christian D. He hammered me for a few minutes over to Cassia and then I ran back to South steady.
Core & stretching - 15 minutes after run. Hopefully a regular routine of this will help with the chronic injuries. | |
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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 | 0.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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Run from South + treadmill - 42:05
Started out with 12 minutes easy with Jordan and Aja. Then accelerations, drills, plyos and strides. After that, I drove to Gold's and did 30 minutes on the treadmill.
Weights - 20 minutes (BP 185)
Nike Zoom-383.5 Brooks-532 Adidas-187.5 | |
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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 |
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Greenbelt - 40:13
Ran from South with Jordan. Did some pickups in the last mile (4 x 20 sec). Finished with 7 minutes on the grass around South when we were done.
Nike Zoom-383.5 Brooks-532 Adidas-192.5 | |
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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 |
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A.M. - Canal banks - 15+
Early morning run with Leo in the snow. First run with him in a long time.
P.M. - Treadmill - 28:40
Ran at home on the treadmill. Ran easy almost the whole way with just a little increase in speed at the end. Felt good.
Nike Zoom-387 Brooks-532 Adidas-194 | |
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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 |
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Treadmill - 21:38
Steady pace on the treadmill, just to get a quick workout in as I didn't have a lot of time.
Nike Zoom-390 Brooks-532 Adidas-194 | |
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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 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 7.00 |
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A.M. - 15 minutes ellyptical & 20 minutes weights
P.M. - Greenbelt - 50:21
Ran out 26 minutes at a moderate pace, then on the way back did 2.5 miles in 15:53 at approx. marathon pace (6:21) and then tried to run the last half mile hard, (2:54) but obviously that didn't go so well. There was a bit of a headwind, but the greater limiting factor is my lack of fitness and excess weight.
Weight - 185.8 (average for the week)
Nike Zoom-390 Brooks-532 Adidas-201 | |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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A.M. - Canals + run to gym - 35:05
Started out real easy and picked it up a little bit toward the end. Averaged just under 7:50/mile pace.
P.M. - Borah track - 16:20
Little jog with Leo of just over 2 miles. Snowed most of the afternoon but the track was clear by the evening. Groins sore and I think I've pinpointed it to the leg presses or lunges from yesterday. I'll try to eliminate those and see if the soreness subsides.
Nike Zoom-390 Brooks-534 Adidas-205.5 | |
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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 |
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Greenbelt - 24:10
Ran easy with Aja, Jordan and Conrad. Had to cut the run short and walk for a few minutes and I didn't get out later for another workout. Oh well.
Nike Zoom-390 Brooks-534 Adidas-208.5 | |
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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 |
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Federal Way Canals - 40:00
Ran with Conrad. It was super cold today, but once we got running it wasn't bad at all. Felt pretty decent.
Weights - 25 minutes
Nike Zoom-390 Brooks-534 Adidas-210.5 | |
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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 | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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South track - NT
Ran with Jordan and Aja around South and then we did 800, 600, 400, 200 on the new South "track" (200m grass oval with spray-painted lanes) with a 2 min jog between. Pace was real slow - 5:40 or so I would guess.
Nike Zoom-394 Brooks-534 Adidas-210.5 | |
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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 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Greenbelt - 40:00
Nice evening run (actually most of it in the dark) on the greenbelt. Picked up miles 3 & 4 to 6:27 and 6:17, which feels so much harder than it should right now. But a super evening to be out in the fresh air.
Walked 2 miles with Leo and Emily on the greenbelt before running.
Weights - 25 minutes
Nike Zoom-390 Brooks-534 Adidas-216 | |
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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 |
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Neighborhoods - 47:24
Ran at 10 p.m. Busy all day with home projects, then hit a barbeque in the evening so didn't get out until late. Kept it super easy (7:54/mile pace) because my back and legs were sore from the weights last night.
Nike Zoom-390 Brooks-534 Adidas-222
Average weight for the week: 185.1 (-0.7) | |
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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 |
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Garden City-Eagle path - 1:04
"Long" run on one of my favorite paths. Windy and drizzly, but missed the major rainstorms of the day. Kept the pace pretty even and ended up at just over 7:30/mile pace, which was fine for today. Longest run in quite some time.
Weights - 20 minutes
Nike Zoom-390 Brooks-534 Adidas-230.5 | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
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Track practice - warmup, stretching, drills, plyos and then a hard mile run in the rain.
Nike Zoom-390 Brooks-534 Adidas-232 | |
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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 |
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Track practice - warmup, stretching, drills, plyos, core and then 16 minutes easy after practice.
Nike Zoom-390 Brooks-536 Adidas-232 | |
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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 | 0.50 | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Cassia Park - NT
Track practice: warmup jog, stretching, drills, accelerations, then a jog to Cassia where I did 3 x 800 in 2:43, 3:00 and 2:40 with the team.
Nike Zoom-390 Brooks-536 Adidas-236 | |
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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 |
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Neighborhoods - 31:16
At 10 p.m. at an easy pace. My body is really sore. The plyos and field event demos (high jump today) have been tough on my body.
Nike Zoom-390 Brooks-536 Adidas-240 | |
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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 |
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Treadmill at Gold's - 26:40
Steady pace. Felt a lot better than I did last night.
Circuits/weights - 20 minutes
Pool - 15 minutes
Good times at Gold's Gym on a Saturday afternoon.
Average weight for the week - 185.6 (-0.2)
Nike Zoom-390 Brooks-536 Adidas-243.5 | |
| | Comments(1) |
| | 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 |
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Canal banks + neighborhoods - 24:49
Still beat up with a cold I've had all week. Busy day today, too, which put me until after 8 p.m. for a run. Got out and ran at a brisk pace. So it was better than nothing.
Nike Zoom-390 Brooks-536 Adidas-247 | |
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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 |
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Treadmill at Golds - 26:24
Basic easy run on the treadmill following a short weight session.
Weights - 20 min
Also walked a couple of miles in the p.m. at Wilson Creek BLM area with Emily.
Nike Zoom-390 Brooks-536 Adidas-250.5 | |
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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 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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1.5 mile wo; 20 minute fartlek; 1.5 mile wd
Ran from Gold's and did a steady warmup on the roads. Then did the workout - 2x(2:00, 1:30, 1:00, :30) with equal rest - on the roads and the Capital High track. Pace was around 5:30/mile on the 2 min segments and a bit faster on the others. This is a great workout to get back into shape, especially if the recoveries are kept honest.
Nike Zoom-396 Brooks-536 Adidas-250.5 | |
| | Comments(1) |
| | 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 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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A.M. - Canal banks - 15:10
Quick run to warmup in the morning before doing some weights & core (15 minutes worth)
P.M. - Greenbelt - 33:50
Steady pace with Mat from his house in the pouring rain. Nice run, except my blood sugar was off and I was kind of light-headed. Too much coffee today probably part of it...
Nike Zoom-396 Brooks-536 Adidas-257 | |
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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 |
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A.M. - Neighborhoods - 18:56
Ran right after I woke up to warm up a little bit for some weights (20 minutes). Wore my new Brooks adreneline, which felt pretty good.
P.M. - Borah track - 18:20
Another short run. Walked about a mile with Emily when I was done and did 2 sets of drills (skips, buttkicks, high knees, a-skips, crossover, etc)
Nike Zoom-398.5 Brooks- 2.5 Adidas-257 | |
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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 | 0.00 | 0.00 | 0.00 | 9.00 |
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Wilson Creek/Reynolds Creek - 1:21
Really great place to run. Mat and I did a loop (got lost a few times) that was excellent. If it was closer, I would run it every day. As it is, I will try to get out there a few more times this spring for some longer loops. Running along the Chinese Canals into the Reynolds Creek canyon was spectacular scenery.
Nike Zoom-398.5 Brooks- 2.5 Adidas-266 | |
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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 | 1.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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A.M. - Canal banks - 15+
Ran easy right after I woke up. Did 15 minutes of upper body weights after the run
P.M. - Canals + BK track - 31:29
Steady warmup, then a mile at MP (6:12) followed by 3 x 400 at 1:24, 1:23 and 1:20, and then some quicker pickups (3 x 25 seconds). Did jogs of about a minute between the efforts. Nothing exciting, but not too bad for a 30 minute workout.
Average weight for the week: 184.4
Nike Zoom-403 Brooks- 2.5 Adidas-268 | |
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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 |
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Hulls Gulch - 51:45
Ran with Mat this morning. It was windy and blowing snow. Two days ago I ran shirtless. That's springtime, though. Kept the pace easy and turned around when we hit mud partway up the gulch.
Nike Zoom-403 Brooks- 2.5 Adidas-274 | |
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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 |
| 30 minutes weights | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 118.00 | 7.00 | 3.00 | 4.00 | 0.00 | 0.00 | 0.00 | 132.00 |
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