| 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 | | 136.20 | 0.30 | 13.30 | 13.10 | 0.00 | 0.00 | 0.00 | 162.90 |
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| Asics GT-1000 Miles: 66.40 | Saucony Progrid Guide Miles: 63.20 | Nike Zoom Elite Miles: 13.50 | Nike Air Streak Miles: 3.40 | Nike Triax Structure Miles: 6.40 | Mizuno Wave Alchemy Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.70 | 0.00 | 0.00 | 2.80 | 0.00 | 0.00 | 0.00 | 10.50 |
| Greenbelt - 1:15
Pretty nice morning to run - a little drizzly but not too cold. Did about 3.5 miles around the Doubletree, the headed upstream to the golf course and back. Did 4 x 4 min pickups (0.7 miles) during the middle of the run at about 5:55/mile pace with 3 min recoveries. A good solid run all the way around. Getting stronger.
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| Asics GT-1000 Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 3.40 |
| Neighborhoods - 25:00
Nice run in the rain at 7 pm. A couple of stride outs down the street at the end of the run. Felt really good.
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| Asics GT-1000 Miles: 3.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.40 |
| Treadmill - 48:05
Slow, easy run on the treadmill this evening. Raining pretty hard out so I wimped out and watched some House of Cards instead.
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| Saucony Progrid Guide 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 | | 5.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 |
| Treadmill - 44:15
Another day, another late night run. Pretty slow pace on the treadmill at 9:30 p.m.
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| Saucony Progrid Guide Miles: 5.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| 1.5 mile warmup; 10 x 320m; 1.5 mile warmdown
Ran from Park Center on the dirt greenbelt path toward Barber Park. Gorgeous evening. Good, solid efforts on the intervals - averaged about what I'd hoped for despite running on a somewhat muddy and wet trail with lots of twists and turns. Total time of running was 53 min+. Right calf a little bit jacked up and a really bad cramp later that night.
Weights - 15 - 20 minutes at lunch
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| Nike Zoom Elite Miles: 7.50 |
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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 |
| Canal banks + neighborhoods - 54:51
Pretty slow pace this evening, mostly due to my right calf. Still sore and has been spasming the last 24 hours straight. Hopefully the easy run this evening will make it possible to complete some longer runs over the weekend.
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| Saucony Progrid Guide 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 | 0.00 | 0.00 | 1.70 | 0.00 | 0.00 | 0.00 | 8.20 |
| Greenbelt - 57:31
Ran from the DoubleTree downstream and back. Calf was a little better. Another great afternoon/early evening run. On the way back, I did 5 x 2:00 pickups at a bit under 6:00/mile with about 3:00 recoveries. These felt pretty good.
Later 0.5 miles.
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| Saucony Progrid Guide Miles: 7.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.20 |
| Boise Bench loop - 1:03
Ran pretty easy this afternoon. Took the canals to Cassia Park, around South Jr. High and back home on Kootenai and through Cassia and the canals again. Legs felt a little dead, but it was a solid run.
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| Asics GT-1000 Miles: 8.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Neighborhoods - N.T.
Pushed Nica in the stroller for an easy jaunt through the neighborhoods. Did not feel great.
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| Asics GT-1000 Miles: 3.00 |
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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 | 1.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 2 mile wo; 8 x 200; 2 mile wd
Ran at the Bishop Kelly track. Nice afternoon, but pretty breezy. 200's were in 38 with a 200 jog. They felt pretty easy, which means my speed is coming along, albeit very slowly.
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| Nike Zoom Elite 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 | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Neighborhoods + canal banks - 56+
Ran with Emily and pushed the girls in the stroller for 33 minutes (3.1 miles) then did 22 minutes steady (3.1 miles) on the canals at around 7:15/mile. Felt pretty good and legs were fresh.
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| Asics GT-1000 Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.80 |
| West Bench Canal Banks - 52:05
Ran to the canal banks and did about 20 minutes there until Emily picked me up to go to G.V. Felt pretty decent. Nice warm afternoon.
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| Asics GT-1000 Miles: 6.80 |
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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 | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 2 mile warmup; 3 x mile, 3 x half mile; 2.5 mile warmdown
Ran from the cabin along the Middle Fork Rd. upstream and back. Did some tempo intervals but struggled quite a bit. This is more of a workout to be done on the greenbelt or track, as the hills kind of threw my pace and effort off. Regardless, I got through it and averaged about 6:20/mile on the tempo segments with recoveries under 2:00. Total running time for the 10 miles was 1:11 (7:12/mile average).
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| Asics GT-1000 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 | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Run to work and back - 45:24
Worked on schedules for a couple hours. Warm (hot?) and beautiful afternoon. Pace was steady - 7:20s or faster.
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| Asics GT-1000 Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Treadmill - 25:00
Easy run at 9:30 p.m. Very little sleep last night so something short and easy is better than nothing in this case.
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| Saucony Progrid Guide Miles: 3.00 |
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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 | 1.50 | 0.00 | 0.00 | 0.00 | 6.00 |
| 2 mile warmup; 4 x 400, 4 x 200; 1 mile warmdown Ran from work. Warmup on the canals then ran the workout at West's track. 400s in 1:22, 200s in 39 with equal recoveries. Pretty windy out and the cinder track is not a fast surface, so considering that, it went ok. |
| Saucony Progrid Guide 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 | | 8.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.10 |
| Boise Bench loop - 1:00
Steady pace on the canals, down Kootenai, around South, then back through Cassia Park and on the canals again. Felt decent. Nice evening.
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| Asics GT-1000 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 | | 2.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.10 |
| Treadmill - 19:24
At 5:30 a.m. Got a few miles in, then the girls woke up and that was that. Planned another 40 minutes in the afternoon, but it didn't happen. That's my life right now...
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| Saucony Progrid Guide Miles: 2.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 3.40 | 0.00 | 0.00 | 0.00 | 8.60 |
| 3 mile warmup; 5k test effort; 2.5 mile warmdown
Test effort 5000m at the Borah track. Perfect evening - light breezes and a good temperature.
Splits of 5:53, 5:56, 5:47 and 41 for a 18:19. On November 7th, I ran 19:55 (more of a tempo effort to be fair) and on February 2nd, I ran 18:51 (worse conditions) - so I am making improvement. I am a little disappointed as I was hoping for an 18:00 time today, but I wasn't really willing to push hard enough to do that.
I'll try this again in another month and hopefully can cut another 20-30 seconds off.
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| Nike Air Streak Miles: 3.40 | Saucony Progrid Guide Miles: 5.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.60 | 0.00 | 2.40 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 1.5 mile warmup; 4 x 3:00, 1 x 2:00; 1 mile warmdown
Did a quick workout at the BK track. Really nice and warm weather with light breezes. Averaged about 5:47/mile for the entire workout and took about 2:30 recovery jogs. Didn't feel great, but I put in a decent effort.
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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 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 6.40 |
| Cottonwood Creek - 48:39
Stopped on the drive to Twin Springs to do this run. Ran a little over 2 miles up a forest service road, then about a mile on the singletrack. On the way back down, I did about a 20 minute tempo run (6:03 for the last mile) which was a blast. Great run.
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| Nike Triax Structure Miles: 6.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
| A.M. - Hike at Sheep Creek with Jon and Joey - 2+ hours. The last 30-40 min was off trail along a ridge. Great morning and a stunning area to hike in.
P.M. - Canal banks + Englefield Greens - 30:48
Steady pace before leaving for Garden Valley. Average of 7:18/mile.
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| Saucony Progrid Guide Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.70 | 0.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill - 32:00
Ran pretty easy at 10 p.m. Did some easy fartlek the last 10 minutes.
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| Asics GT-1000 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 | | 5.70 | 0.00 | 3.30 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 2.5 mile warmup; 4 x 5:00 tempo intervals; 2.5 mile warmdown
Ran to Cassia and back, and did the intervals on the path. Chilly morning, but perfect for long sleeves and shorts. Not sure the exact pace on the tempo segments but kept them comfortably hard (6:10-6:20 pace maybe - hard to tell on the twisty path). Recoveries were about 1:20.
Another decent (but not great) workout. Finishing them and staying consistent is the most important thing for me right now.
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| Saucony Progrid Guide Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.40 |
| Rock Creek Park - 32:57 Typical spring run in Twin Falls (I.e. the weather was crappy). Pretty steady rain the whole way but still a pretty good run. Sick most of the day, so it's surprising I felt decent |
| Saucony Progrid Guide Miles: 4.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Treadmill - 29:07 Slow pace. Still sick and I have a busy couple of weeks of work coming up. |
| Mizuno Wave Alchemy Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 0.40 | 0.00 | 0.00 | 0.00 | 4.00 |
| Canal banks - 29:40 Good run on the canals. Did 3x12 second hill sprints and 3x35 second pickups. Feeling a little better than yesterday |
| Saucony Progrid 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 | | 136.20 | 0.30 | 13.30 | 13.10 | 0.00 | 0.00 | 0.00 | 162.90 |
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| Asics GT-1000 Miles: 66.40 | Saucony Progrid Guide Miles: 63.20 | Nike Zoom Elite Miles: 13.50 | Nike Air Streak Miles: 3.40 | Nike Triax Structure Miles: 6.40 | Mizuno Wave Alchemy Miles: 3.50 |
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