| 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 | | 124.80 | 4.00 | 22.70 | 3.40 | 0.00 | 0.00 | 0.00 | 154.90 |
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| Mizuno Miles: 40.60 | Hoka Clifton Lite Miles: 75.60 | Nike Zoom Elite Miles: 21.20 | Asics DS-Trainer Miles: 5.00 | Saucony Progrid Guide Miles: 2.80 | Asics GT-1000 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 | | 4.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.30 |
| Downtown + greenbelt - 34:25
Slow, easy run. Not feeling great today - no sleep 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 | | 3.30 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
| Canal banks + neighborhoods - 37:58
Nice progression run of 7:53, 7:34, 7:01, 6:40 and 6:25. Felt pretty easy, so hopefully 20 minutes at 6:25-6:30 pace will be getting easier soon.
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| Hoka Clifton Lite Miles: 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.10 |
| Canal banks + neighborhoods - 40:25
Easy run. Was pretty pumped that when I was jogging as easy as possible I still averaged 7:50/mile for the run. Good progress from a month or two ago when I was struggling to hit 8:00-8:10 pace on most days.
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| Hoka Clifton Lite Miles: 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.90 | 0.00 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 6.20 |
| Cole Rd - 45:13
Ran down Cole and Emily picked me up on the way to the cabin. Quickish pace at about 7:13/mile. Felt pretty good.
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| Hoka Clifton Lite Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.10 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.10 |
| South Fork Rd - 1:13
Drizzy morning but great for a run. Out five miles pretty easy, then did a four mile tempo on the way back with splits of 6:21, 6:39, 6:29 and 6:29. Great road to run on - soft surfaces, very little traffic, great scenery and lots of deer and elk as well. Happy with this effort.
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| Hoka Clifton Lite Miles: 10.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| Elliptical + - 35:05
29 minutes on the treadmill until the gym closed, then a little under a mile outside. Legs feel pretty good from yesterday's longer 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 | | 2.90 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.90 |
| Neighborhoods - 24+
It was after 10 p.m. and I was tired so I took a short jog around the neighborhoods. 90% of the time I bag a run in that situation, so the fact I went out shows I'm getting more disciplined about keeping some consistency.
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| Hoka Clifton Lite Miles: 2.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 5.50 |
| Military reserve - 43:41
Great run in the military reserve. Trails were in great shape (no mud) and it was an awesome day to be outside.
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| Hoka Clifton Lite Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 4.00 |
| Canal banks - 30:48
Short window to run today. Did 4 x 12 second Phillippi hills, then 8 x 15 second hard(ish) on the way back. Horrible form today - really need to work on flexibility, drills and core strenghtening. Back pain is really getting bad again.
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| Nike Zoom Elite 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 | | 2.00 | 0.00 | 3.20 | 0.20 | 0.00 | 0.00 | 0.00 | 5.40 |
| Neighborhoods - 38:59
Did a 3.2 mile tempo run around Englefield Greens at 6:32/mile pace. Short window of time to run, so I'll take it for today.
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| Nike Zoom Elite 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 | | 8.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.60 |
| Canal banks + neighborhoods - 1:08
Early morning run (started at 6:30 a.m. - that's early running for me) progressing from over 9:00/mile pace to about 7:00/mile pace by the end, for an overall of 7:59/mile. Pretty boring run and I felt crappy the whole way. Not the best week of running.
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| Hoka Clifton Lite Miles: 8.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.30 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| 1 mile warmup; 4 x 1 mile LT; 1 mile wd
On the greenbelt starting at Idaho Camera. Poured like crazy during the middle of the run - pretty good at the beginning and end. Miles of 6:25, 6:27, 6:20 and 6:20 with recoveries just under a minute.
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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 |
| Treadmill - 30:10
Easy run.
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| Hoka Clifton Lite Miles: 3.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.10 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| Run to Rosehill and back - 53:15
Progression run with miles of 8:07, 7:59, 7:44, 7:35, 6:57, 6:43 and 6:43. Hoped the last few miles would have come a little easier but still a pretty good 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill - 31:21
Pretty easy pace at 9:30 pm. Glad to at least get a short run in.
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| Hoka Clifton Lite 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 | | 4.40 | 0.00 | 0.00 | 0.60 | 0.00 | 0.00 | 0.00 | 5.00 |
| Canal banks - 38:40
Mostly easy, with 5 x 12 second Phillippi Hills and then 6 x 20-25 second hard pickups. Low energy this afternoon.
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| Asics DS-Trainer 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 | | 10.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.20 |
| Table Rock trails + greenbelt - 1:25
Started from Municipal Park, and went up Castle Rock trail to Rock Garden and down Tram trail. Lots of people out on this beautiful day. Last 5 miles on the greenbelt, from the golf course looping back onto the Bethine Church trail.
Nice to be out on the trails -it's been forever - and it was obvious to tell by my struggles going uphill.
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| Hoka Clifton Lite Miles: 10.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Garden Valley path and Old Crouch Rd - 30:26
Nice recovery run, with miles of 8:03, 7:32, 7:31 and 7:20. All on dirt and gravel. Great late afternoon.
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| Hoka Clifton Lite 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 | | 4.00 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Anderson Creek - 44:35
One of my favorite FS roads to run on. Up 400 - 500 feet in the first 2+ miles, then a drop down to the creek where I hit snow for the last half mile. On the way back, I let it go a little bit and hit miles of 5:55 and 6:23 (slowing down, legs were dead).
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.30 |
| Treadmill - 31:15
9:30 p.m. and I wasn't feeling great, so I jogged super slow.
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| Hoka Clifton Lite Miles: 3.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.10 | 0.00 | 0.50 | 0.50 | 0.00 | 0.00 | 0.00 | 5.10 |
| Elliptical + treadmill - 42:50
At Axiom. 21 minutes on the elliptical and 21 minutes on the treadmill. Did several pickups at 6:00/mile and also at about 6:27/mile for a little leg turnover.
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| Saucony Progrid Guide Miles: 2.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Maple Grove to Greenbelt - 1:29
Longest run in close to 2 years, probably. Ran from the car dealership while the car was getting tuned up. Ended up on the Garden City path of the greenbelt. Did 5 x 1 mile LT intervals during the run, with 1 minute recoveries. Averaged about 6:25/mile - not too bad.
Felt pretty good, even at the end of the run. Of course I didn't run much this week so that may have had something to do with it.
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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 | 0.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| BK track - 35:21
Ran really super easy today, but did a bunch of drills at the track. Also did a few accelerations - feeling more clunky than ever. Goal was to just work some of the kinks out.
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| Asics GT-1000 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 | | 6.20 | 0.00 | 0.00 | 0.40 | 0.00 | 0.00 | 0.00 | 6.60 |
| Canal banks + GJ path - 52:15
Mostly an easy run on a really windy day. Also did 5 x 12 second Phillippi hills and 5 x 12 second sprints on the flat. Legs are feeling much better after doing some faster stuff the last few days.
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| Hoka Clifton Lite Miles: 6.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| Greenbelt - 31:53
From downtown during music lessons. 7:47/mile average pace.
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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 | 0.50 | 0.00 | 0.00 | 0.00 | 4.80 |
| Canal banks + Borah track - 37:02
Ran a couple minutes around the block with Nica biking, then along the canals and a few laps at Borah's newly resurfaced track. Back was super jacked up so there was no way I was going to attempt a tempo run. Did 4 x 200 strides instead at about 6:00/mile pace.
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| Nike Zoom Elite Miles: 4.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Borah campus - 50+
Night run on a really nice evening. Perfect weather.
Wanted to hit the track for a 5 mile tempo, but it was locked so I modified the workout to 6 x 4:00+ with 1 minute recoveries. Covered 4 miles of tempo at about 6:25/mile pace. Not great but not bad for in the dark around the parking lot. Every workout is a moral victory at this point.
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| Nike Zoom Elite 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 | | 124.80 | 4.00 | 22.70 | 3.40 | 0.00 | 0.00 | 0.00 | 154.90 |
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| Mizuno Miles: 40.60 | Hoka Clifton Lite Miles: 75.60 | Nike Zoom Elite Miles: 21.20 | Asics DS-Trainer Miles: 5.00 | Saucony Progrid Guide Miles: 2.80 | Asics GT-1000 Miles: 4.20 |
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