| 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 | | 101.50 | 3.00 | 7.00 | 5.50 | 0.00 | 0.00 | 0.00 | 117.00 |
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| Nike Structure Miles: 31.50 | Nike Zoom Elite III Miles: 52.50 | Adidas Miles: 15.00 | Brooks Miles: 18.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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A.M. - Treadmill - 20:23
A slow, slow jog at home at 6 a.m.
P.M. - Canals and neighborhoods - 43:10
Ran at 8 p.m. There was a beautiful moon out tonight and gave a bit of a light on the rutted canals, although I still ran slowly. I also did 4 x 10 second Borah hills and 4 x 20 second hard strides midway through the run and finished off with a half mile pickup in the 2:50s range. |
| Nike Structure Miles: 5.50 | Nike Zoom Elite III 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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A.M. - Run to work - 24:14
Getting lighter in the morning making the 6:30 a.m. departure time more enjoyable.
P.M. - Run home via the canals - 27:34
Unseasonably warm and I was overdressed, so I was suffering bad. Today it feels like spring is here. Tomorrow....? |
| Nike Zoom Elite III 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 | | 3.00 | 0.50 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Treadmill - 31:00
Coming down with something and feeling like crap in general. Ran at 9 p.m. at home on the treadmill. Slow pace first 15 minutes with the incline up a bit, then some easy fartlek the last 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Neighborhoods + Borah track - 49:48
I ran 29 minutes pushing Nica in the stroller - part of it really easy with Emily - then took the canals to Borah where I did a mile on the track with 6 x 50m strides. Tired and dehydrated today, but nice weather out. | |
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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 |
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A.M. - Treadmill - 12+
Jogged a few minutes on the treadmill, then did some stretching and some light weights and core. Had a few minutes to spare before work, so I decided to do something.
P.M. - No run
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| Nike Zoom Elite III 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 | | 7.00 | 0.00 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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Greenbelt + run home - 1:06
Great afternoon to be outside. I pushed Nica in the stroller for about 30 minutes, then headed home via the Orchard St. access. On the way home, I did an easy fartlek:
3:00-2:00-1:00 pickups with equal recoveries at a 5:35/mile average
3 x 35 seconds hard at 5:10/mile on the canals |
| Nike Zoom Elite III 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Weights, core & stretching - 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 | | 6.00 | 1.00 | 0.50 | 0.50 | 0.00 | 0.00 | 0.00 | 8.00 |
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A.M. - Treadmill - 20:11
Pretty easy pace at home before work. Felt better than I usually do at 6 a.m.
P.M. - Run to South+ - 39:11
Went to go pick up my car at about 9:30 p.m. Did a 3.5 mile progression run in 7:29, 7:07, 6:25, 3:07 (half mile) and then did 3 x 1:00 hard around South at about 5:10/mile pace. Not too bad of a workout. |
| Brooks Miles: 5.50 | Nike Zoom Elite III 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 | | 7.00 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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A.M. - Treadmill - 20:15
At home at 6:30 a.m.
P.M. - Canal banks+ - 40:29
Ran the canals and did some hills and leg speed along the way. Did 2 x Aurora hill, 2 x Curtis hill and 2 x Phillippi hill, plus 6-8 x pickups on the flats. Really tired when done - got a good 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Treadmill - 30:14
Feeling like crap tonight, kind of depressed. Just settled for an easy jog on the treadmill. |
| Nike Zoom Elite III 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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Neighborhoods - 30:47
Planned a big run today, but ran out of time. Also it was extremely windy, which made things a bit tougher. Did a little progression run of 7:26, 7:09, 6:40 and 6:07 then a half mile jog. Good enough for today I guess. |
| Nike Zoom Elite III 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 | | 7.00 | 0.00 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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A.M. - Terrace Lakes and back - 31:51
Christened the cabin this weekend with Dan and Alana. In the morning, Dan and I took a run from the cabin to Terrace Lakes clubhouse and back. I did not feel great at the start but felt pretty good the last few minutes.
P.M. - Neighborhoods - 34:45
Ran a mile steady, a mile at tempo pace (6:10), then did 5 x 1:00-1:10 at an average of 5:23/mile pace with equal time jogs. Pretty good for 9:30 p.m. in the dark after a Mexican buffet earlier in the evening. |
| Adidas Miles: 5.00 | Nike Zoom Elite III 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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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 |
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Canal banks + BK Campus - 38:56
Slow, slow pace today. Watched part of a track meet at BK while jogging around the fields. Warm and breezy. First run in shorts of 2010? |
| Nike Structure 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 | | 6.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 7.00 |
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PMI: Track practice
Stretching, drills, 4 x 100 accelerations, run to train depot and back
PMII: Canal banks + Borah campus - 39:15
Slow at first, then picked it up a little. Finished with some easy pickups the last half mile. Sore tonight from the drills at practice. |
| Nike Zoom Elite III 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 | | 6.50 | 1.00 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Greenbelt - 1:11
Ran from home to the Greenbelt via Orchard St. access. Warm but windy out. Did the five miles out at 7:28, 7:16, 6:51, 6:27 and 6:14, then on the way back did 4 x 2:00 at about 5:55/mile pace. My groin really tightened up on the way back and I felt like I'd hit the wall. Not good. I think all the ballistic drills at practice kind of hurt me a little bit. |
| Nike Structure 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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McBride Creek to Terrace Lakes - 38:02
Ran with Mat from the cabin. My groin was messed up so the pace was really slow, plus we got off course a few times and had to run cross country through some bogs and stuff. I love running up there though. Can't wait to explore more. Earlier in the day a couple mile walk on the Middle Fork Rd. |
| Nike Structure 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Treadmill + ellyptical - 40:15
At Gold's Gym at 9 p.m. Ran 23 minutes on the treadmill (slowly) and 17 minutes on the ellyptical (moderate). The ellyptical felt better than the treadmill on the groin. |
| Nike Zoom Elite III 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 | | 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. Run to the depot and back + 6 x short hills. Then threw the shot and discus for a bit. |
| Nike Structure 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 | | 3.50 | 0.50 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Canal banks - 31:46
Ran steady most of the way and picked it up for a bit on the way back. Too many days off running last week for no good reason. Felt great to get out today - warm and spring-like conditions. | |
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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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Canal banks - 32:13
Same as yesterday. Felt pretty good again. Did 3 minute pickups at 18 minutes and 28 minutes to turn my legs over a little bit. |
| Nike Structure 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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Valley High + Baker Rd - 50:20
Great run from the cabin. Did a subdivision loop, down the water road, to the Middle Fork Rd., up Baker Rd for about 5 minutes, then back to the cabin and another subdivision loop. Lightly snowing and perfect temperature out. Lots of hills! |
| Nike Zoom Elite III Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 101.50 | 3.00 | 7.00 | 5.50 | 0.00 | 0.00 | 0.00 | 117.00 |
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| Nike Structure Miles: 31.50 | Nike Zoom Elite III Miles: 52.50 | Adidas Miles: 15.00 | Brooks Miles: 18.00 |
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