| 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 | | 65.10 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 0.00 | 65.40 |
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| Mizuno Miles: 30.40 | Asics GT-1000 Miles: 16.70 | Single Speed Miles Miles: 10.00 | Road Bike Miles Miles: 23.00 | Saucony Progrid Guide Miles: 1.40 | Nike Zoom Elite 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Greenbelt - 40:28
Nice run on a sunny afternoon. Started at the Riverside and went downstream and back. Longest and fastest run since ankle injury - average pace of 8:04/mile.
20 minutes hard circuit in a.m.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.20 |
| Elliptical + treadmill - 21:00
15 minutes ellipitcal and 6 minutes on the treadmill. Ankle was sore and foot unstable all over so I took it easy.
Weights - 30 minutes hard
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.40 |
| Treadmill - 21:05
Easy pace at home on the treadmill. Ankle was OK at slow speeds and careful, deliberate foot placement.
Weights/circuit - 20 minutes hard at lunch at work
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| Asics GT-1000 Miles: 2.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Run from work - 24:20
Got to work early and ran 3 miles, then lifted about 20 -25 minutes in the weightroom at work. Nice to do that for a change. Will I do it much in the future? Probably not, but it is nice to get it out of the way in the morning.
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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 |
| Run to Terrace Lakes+ - 24:15
Ran from the cabin to the pool, with a loop on the golf course too. I was hurting bad this morning.
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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 | | 4.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| Canal banks + BK track - 45+
Jog with Emily at about 11:00/mile pace. First and last few minutes pushing the double stroller.
In the morning, I biked about 10 miles on the single speed bike on the South Fork Rd. Nice ride, but man I'm out of shape.
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| Mizuno Miles: 4.10 | Single Speed Miles 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 | | 3.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.20 |
| Neighborhoods - 25:10
Ran a quick-ish 20 minutes solo at about 7:35/mile, then pushed Nora for a short loop around the block.
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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 |
| 13 mile bike ride - From home to Federal Way bike path and back
20 minutes circuit at lunch - hard effort
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| Road Bike Miles 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 | | 3.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.80 |
| Canal banks - 30:00
Nice early evening run but it was harder than it should have been. Ave pace of about 7:47/mile
Weights - 20 minutes at lunch, including BP of 185. Sore back in pm
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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 |
| Elliptical+treadmill - 28:00
Pretty easy at the gym
25 minutes of core and weights (mostly core). Good workout
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| Saucony Progrid Guide Miles: 1.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Neighborhoods - 21:15
Nice easy jog at 10 pm just to get outside. Warm with a light, cool breeze
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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 |
| Kleiner Park - 26:25
Ran a 1 mile fun run with the family in 11:15, then a couple more miles around the park solo. Great race by Nica to go the whole way without stopping.
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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 |
| Little City of Rocks - 34+
I think it had been about 17 years since I'd been out here, but it is only 10 minutes from Joey's house so I took an easy morning run here. Awesome place and would have liked to go back further but the trail was a little rough for my ankle. Great way to start the day
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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 | | 3.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.70 |
| Elliptical - 27:30
Decent effort at Axiom, followed by 25 minutes of 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Biked 10 miles (41+ minutes) around the neighborhoods. Back tire was losing air so I had to stay within a mile of home.
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| Road Bike Miles 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 | | 3.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.40 |
| Neighborhoods + Canal banks -25:27
Steady pace (ave 7:28/mile) on a nice, breezy afternoon. Hard effort for me right now. Forgot ankle brace so it was a little tender.
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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 |
| Canal banks + BK Campus - 26:03
A slow jog on a nice evening. Watched a few events while jogging around the BK track. Track season always has a special, nostalgic feeling to me.
20 minutes weights, core and stretching at home
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| In LaQuinta Hotel in Ely, Nevada on the way to Las Vegas
10 minutes ellipitcal
20 minutes circuit weights
15 minute run (1.9 miles) outside
Basic fitness 2.0 in my life right now
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| Nike Zoom Elite Miles: 1.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Hiking in Red Rocks
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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 |
| Hiking in Red Rocks
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.30 |
| Canal Banks - 41+
Ran most of it with Emily, then the last few minutes with Nica down the street and back. During the middle of the run, I did a 1000m pickup at the Borah track at about 6:25/mile pace.
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| Asics GT-1000 Miles: 4.30 |
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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 hard at work
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.60 |
| Treadmill - 22:15
Easy run on the treadmill in Garden Valley. Did some yardwork for a few hours before hand.
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| Nike Zoom Elite Miles: 2.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.80 |
| Canal banks - 30:15
Tough run but a gorgeous day out. Struggled to run under 8:00/mile pace.
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| Nike Zoom Elite Miles: 3.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.10 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 0.00 | 2.40 |
| Treadmill at Axiom - 22:00
Mostly a slow jog with a few pickups in the 6:20s range.
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 | | 65.10 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 0.00 | 65.40 |
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| Mizuno Miles: 30.40 | Asics GT-1000 Miles: 16.70 | Single Speed Miles Miles: 10.00 | Road Bike Miles Miles: 23.00 | Saucony Progrid Guide Miles: 1.40 | Nike Zoom Elite Miles: 8.20 |
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