| 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 | | 119.80 | 5.00 | 17.30 | 2.10 | 0.00 | 0.00 | 0.00 | 144.20 |
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| Saucony Progrid Guide Miles: 58.20 | Asics Trail Miles: 5.90 | Nike Zoom Elite Miles: 29.30 | Nike Triax Structure Miles: 4.00 | Asics GT-1000 Miles: 33.00 | Asics DS-Trainer Miles: 5.70 | Mizuno Wave Alchemy 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 | | 2.50 | 0.00 | 3.20 | 0.00 | 0.00 | 0.00 | 0.00 | 5.70 |
| 1.5 mile warmup; 20 minute tempo; 1 mile warmdown Had a 40 minute window to run, so I braved the pouring rain and did a tempo at the Borah track. Averaged 6:15/mile while dodging a team of track kids from a religious running group. Happy with the easy effort given the conditions. Making progress. |
| Saucony Progrid Guide Miles: 5.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.90 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.90 |
| Canal banks - 47:43 Easy run this evening on the canals and around the neighborhood. Canals a bit muddy but runnable. The slow pace felt amazing. | |
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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 |
| Canal banks - 32+
Another easy run on the canals in the evening.
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| 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 | | 7.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.20 |
| A.M. - Run to work - 20:49
Pretty good time for carrying a backpack with my shoes and all my clothes in it!
P.M. - Canals + run home - 34:52
Thought I was feeling better but had horrible coughing spells a couple of times during this run that made me gag and almost throw up. Bronchitis?
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| Nike Zoom Elite Miles: 7.20 |
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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 | 4.50 | 0.50 | 0.00 | 0.00 | 0.00 | 10.00 |
| 1.5 mile warmup; 4 x 7:00 tempo intervals, 4 x 200m; 1.5 mile warmdown
Ran on the greenbelt from the Orchard St. access. Great weather and lots of people out today. Did some tempo intervals at 6:17/mile average (just over 1.1 miles each) with about 1:45 jog recoveries, then 4 x 200 at 40. Felt pretty good and recovered fairly quickly.
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| Nike Zoom Elite 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Canal Banks - 30:10
Nice run at 9 a.m. on the canals. A little drizzly and a bit muddy but a pretty good run.
Core/stretching - 15 minutes pre run
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| Nike Triax Structure 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 | | 5.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.80 |
| A.M. - Run to work - 20:00
Nice and easy run - felt good.
P.M. - Run home - 24:49
Steady pace; ended up at Borah Park to meet the girls and walk home.
Core and stretching - 15 minutes
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| Asics GT-1000 Miles: 5.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.60 |
| Neighborhoods - 21:14
It was almost 10 pm and the motivation was low, and my back was sore too. So I jogged really slowly through the neighborhoods and called it good.
Lunchtime - 20 minutes weights at work. Bench press, lat pulldowns, medicine ball twists/obliques, squats (body weight), leg extensions, calf presses. I think I hurt my back benching - haven't done over 145 lbs in probably a couple of years. Did 165 today then buried 170 (had a spotter for a second). No reason to strain my back for that pathetic amount!
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| Asics GT-1000 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 | | 4.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.60 |
| Ann Morrison Park - 34+
Really nice run on a gorgeous afternoon. Ran from the Train Depot along Crescent Rim and down around the park. Lungs feeling horrible, and I've lost my voice completely. Breathing was OK as long as I didn't try to run fast.
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| Saucony Progrid Guide Miles: 4.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.10 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.20 |
| A.M. - Treadmill - 36:34
Early morning run on the treadmill. Lungs and sinuses are in bad shape.
P.M. - 1.5 mile warmup; 20 minutes steady; 1 mile warmdown
On the canals and in the neighborhoods. Breathing was tough and I knew I wasn't up to something heroic, so I did 20 minutes at 6:28/mile average. Good enough for today.
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| Asics DS-Trainer Miles: 5.70 | Saucony Progrid Guide 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Cassia Park - 1:00
Nice morning run at 9 a.m. Took the canals to Cassia and did a few laps. Back home on the canals and a bit in the neighborhoods. Felt OK. Lungs still jacked up and had another bad night of sleep last night. Being sick sucks. Average pace of 7:37/mile.
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| Saucony Progrid Guide Miles: 8.00 |
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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 |
| Treadmill + Canal banks - 1:18
Tried to get a long run out without being outside in the wind and dust too much. My sinuses and lungs are already irritated enough. Did 46 minutes on the treadmill and 32 minutes on the canals. Felt pretty strong. 28+ miles in the last 3 days - pretty good for me right now.
15 minutes core and stretching
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| Saucony Progrid Guide 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 | | 4.60 | 0.00 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 4.90 |
| Run to get my car - 39:11
Easy pace at 9 p.m. Ran to the doctor's office to pick up my car. 5 x 20 second pickups during mile 4.
15 minutes core and stretching
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| Saucony Progrid Guide Miles: 4.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 3.30 | 0.20 | 0.00 | 0.00 | 0.00 | 6.60 |
| Greenbelt - 46:30 Ran from the train depot down Crescent Rim and onto the Greenbelt where I did a 20 minute tempo run at about 6:10/mile. Felt pretty strong this afternoon. A couple of pickups on the cool down. |
| Nike Zoom Elite 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 |
| Canal banks + Bishop Kelly campus - 32:10
Super tired and feeling horrible this afternoon. Finally convinced myself to get out for a short run. Did 20 minutes of it on the grass running back and forth watching at track meet at BK. Glad I got out but not my best run.
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| Asics GT-1000 Miles: 4.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.90 | 0.00 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 4.20 |
| Treadmill - 32:05
Nice afternoon outside, but had to run indoors as Nora was sleeping. Hence, the treadmill run. That's my life right now. Had planned to run early before work but slept through the alarm. Classic.
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| Mizuno Wave Alchemy 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 | | 6.10 | 1.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.10 |
| Scriver Creek - 1:12
Amazing run on beautiful afternoon. Parked in my usual spot (snowmoblile area) and headed up the road. Made it five miles up in about 40 minutes - great time for the elevation gain and gravel road. Then I ran into some kids who had gotten their car stuck in some mud, so I helped them flag down a truck and we got them out. This cut my run a little short (was shooting for 1 hour 30 minutes) so I hammered back down in 6:34, 5:42, 5:39 and 5:48. Great run today. Feel like my fitness is getting there.
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| Saucony Progrid Guide 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 | | 2.70 | 0.00 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 3.00 |
| Canal banks - 23:00
Ran right at twilight. Body a little sore from a harder run yesterday and a couple of hours of yard work in Garden Valley and then in Boise. Felt pretty good though. 5 x 20 sec pickups in last half of run.
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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 | | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
| A.M. - Run to work - 19:18
P.M. - Run home - 21:35 Pretty basic commute run. Wore the new backpack and it was great - no bouncing. Hot on the way home.
20 minutes core workout
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| Asics GT-1000 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| A.M. - Run to work - 19:16
Steady pace in the rain
P.M. - Run home+ - 30:13
Felt pretty good, better as the run went on. 7:32/mile average.
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| Asics GT-1000 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 | | 2.80 | 0.90 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 4.20 |
| Treadmill at Axiom - 30:53
Steady pace with 3 x 2:00 pickups at MP and 3 x 1:00 at 5k pace. Felt pretty good.
25 minutes upper body weights and core pre run - worked hard
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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 | | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
| Neighborhoods - 13+
No sleep last night and bad hamstring cramp this evening. Ran to get Zub's mail and back - that's all for today.
Easy core - 10 min
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| Asics GT-1000 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 | | 2.20 | 0.00 | 3.30 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| 1 mile warmup; 21 minute tempo run; 1 mile warmdown
In the rain at Borah track. Tempo run at 6:16/mile pace. Right hamstring went out at 21 minutes (was going to run 25 min tempo). Had to walk for a few minutes then hobble back home. Maybe I should have seen this one coming.
20 minutes of core and stretching before work |
| Nike Zoom Elite 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Jogged about 3 minutes but it was clear hammy is jacked. Clearly a result of the disc issue. Spasms and cramps have been out of control lately. Did some yard work, walked about a mile and did 10 minutes of easy core. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.60 |
| Elliptical - 20 minutes Weights, core and stretching - 20 minutes It's going o be a few days off of running | |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.30 |
| Elliptical and treadmill - 27 minutes 15 on the elliptical and a mile slow jog in 12 minutes on the treadmill. Weights, core, and stretching - 25 minutes Hamstring still messed up but better than yesterday. |
| Mizuno Wave Alchemy Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.60 |
| Canal banks - 23:02
Right at twilight. Was able to run about 9:00/mile pace or a bit faster. Hamstring/nerve/cramping issues are not resolved, but were slightly better for today.
Core - 20 minutes
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| Saucony Progrid Guide 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 | | 3.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.60 |
| Canal banks - 28:13
Feeling much better. Was able to run at a sub-8 min pace.
Weights, core and stretching - 25 minutes
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| Saucony Progrid Guide Miles: 3.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 119.80 | 5.00 | 17.30 | 2.10 | 0.00 | 0.00 | 0.00 | 144.20 |
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| Saucony Progrid Guide Miles: 58.20 | Asics Trail Miles: 5.90 | Nike Zoom Elite Miles: 29.30 | Nike Triax Structure Miles: 4.00 | Asics GT-1000 Miles: 33.00 | Asics DS-Trainer Miles: 5.70 | Mizuno Wave Alchemy Miles: 5.20 |
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