| 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 | | 40.80 | 2.00 | 26.90 | 0.90 | 0.00 | 0.00 | 0.00 | 70.60 |
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| Saucony Progrid Guide Miles: 13.40 | Nike Zoom Elite Miles: 18.60 | Asics GT-1000 Miles: 14.80 | Asics DS-Trainer Miles: 19.80 | Nike Triax Structure 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 | | 3.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.40 |
| South Cole Canal Banks - 25:03
Ran at lunch from work. Got in a steady run on a gorgeous day. First time I can ever remember running from work at lunch on a standard, regular schedule day.
Core and stretching - 20 minutes
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| Saucony Progrid Guide 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 | | 3.40 | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.40 |
| Greenbelt - 59:15
First test effort on the leg since last week. Did a warmup, then 5 x 1 mile tempo intervals, followed by a cooldown. Averaged 6:16 with about a minute recovery between. Warm out and lots of action on the greenbelt. Left calf went numb but felt pretty good otherwise.
20 minutes of core and cardio workout in the a.m. before the run.
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| Nike Zoom Elite Miles: 8.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Lower Hulls Gulch trails - 34:13
Ran super easy with Spencer, Mat, Casey and their dogs. Great morning to be out running - some light rain but great temps. Good to see everybody.
Weights, core and stretching - 20 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 | | 1.80 | 2.00 | 1.00 | 0.30 | 0.00 | 0.00 | 0.00 | 5.10 |
| Englefield Greens - 34:21 Busy, stressful day and I didn't get a lot of sleep last night. With 2 half marathons in the next 4 weeks and shaky training, I'm going to be on "cram" mode trying to get reasonably ready for them. I'm going to shoot for something quality every other day. With a 35 minute window to run today, I did a progression run of 7:23, 6:38, 6:31, 6:07, 7:06 (easy mile with 3 x 30 second pickups). Overall pace of about 6:45/mile. Really windy this evening. |
| Nike Zoom Elite 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| PT apptmt this morning. PT did a very thorough eval, and is very concerned that the disc is still affecting S! nerve root. Suggested taking a month of running. I'm considering it, but may run the half marathon next month. Long day and I'm exhausted.
Did back rehab exercises he gave me.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.10 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| Elliptical + treadmill - 30+
10 minutes moderate on the elliptical, then 3 miles on the treadmill at 6:20, 6:17, 6:14. Back felt fine.
Also did a lot of stretching and back rehab
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| Asics DS-Trainer Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.60 | 0.00 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.10 |
| Canal banks + Englefield Greens - 34:38
Progression run on a breezy but nice afternoon. Miles of 7:31, 6:47, 6:17, 6:10, 3:10 (half mile) then cooldown. Felt ok, back was a little sore.
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| Nike Zoom Elite 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 | | 7.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.60 |
| Wash Creek - 59:10
Just trying to do an easy run but spend some time on my feet. Wash Creek is one of my favorite runs in Garden Valley, and I just took it nice and slow on the way up and the way down. Averaged under 8:00/mile, but the GPS was shaky with clouds and the terrain. Back felt ok. Lots of back exercises in the evening.
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| Asics GT-1000 Miles: 7.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.90 | 0.00 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 3.20 |
| Borah track - 24:03
Nice, cool evening. Took a really easy jog tonight with some strides at the track. Lots of driving today so my back was pretty sore. Have decided to run the great potato half marathon this Saturday, then take a month off from running completely and try to do 6-8 physical therapy sessions and be really dilligent about the back exercises. Maybe this can get the disc material back where it shoudl be and off the nerve.
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| Asics GT-1000 Miles: 3.20 |
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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 | 1.80 | 0.20 | 0.00 | 0.00 | 0.00 | 5.00 |
| 1.5 mile warmup; 3 x 1000, 2 x 200; 1 mile warmdown
Just a little tuneup workout for this weekend. 3 x 1k at 3:54 (6:15/mile pace) and a couple of 200m strides. Hoping to run 6:20s on Saturday. Aerobically will be cake, but not sure if the legs can handle 13 miles. Then 4 weeks off after the race to heal up the back.
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| Saucony Progrid Guide 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 | | 2.10 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.60 |
| Canal banks - 19:33
Easy shakeout run. Feeling like crap today - late night last night. Did an 800m pickup at the Bishop Kelly track in 3:07 - trying to feel the pace for sat. half marathon.
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| Asics DS-Trainer 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 | | 2.70 | 0.00 | 0.00 | 0.10 | 0.00 | 0.00 | 0.00 | 2.80 |
| Canal banks - 21:35
Easy run to shakeout for tomorrow's half - first race in almost 3 years!
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| Saucony Progrid Guide Miles: 2.80 |
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| | Race: |
Famous Idaho Potato Half Marathon (13.11 Miles) 01:22:27 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 0.00 | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 14.10 |
| YMCA Famous Idaho Potato Half Marathon - 1:22:27 - 11th? place
First race in almost 3 years. With my back issues and the resulting lack of training, I was hoping to run 6:20s (sub 1:23) and knew it would be easy aerobically but that there was a good chance my legs would blow up. My prediction was completely accurate, but I was still able to hold on and run consistent splits and avoid a total meltdown.
The race has grown in size and depth over the years. It was a great day to race fast, but my game plan was just to relax and make it through. Splits were 6:19, 6:11, 6:16, 6:13, 6:19, 6:12, 6:21, 6:27, 18:58 (3 mile stretch - no mile markers), 6:20, and 6:12. Left foot went numb at about mile 5, right hamstring almost went between miles 6 and 7 so it was survival mode and no racing the last half of the race. Despite that, I only got passed twice, which I felt good about.
Now it's time for a month off, lots of PT sessions and a chance to heal up the back and leg issues.
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| Asics DS-Trainer Miles: 14.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Canyon Ridge track - 28+
With Emily at the track.
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| Nike Triax Structure 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 | | 2.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.20 |
| Neighborhoods - 22+
With Emily while pushing both girls in the double stroller
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| Saucony Progrid Guide Miles: 2.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| P: 26, 20, 14 (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 | | 40.80 | 2.00 | 26.90 | 0.90 | 0.00 | 0.00 | 0.00 | 70.60 |
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| Saucony Progrid Guide Miles: 13.40 | Nike Zoom Elite Miles: 18.60 | Asics GT-1000 Miles: 14.80 | Asics DS-Trainer Miles: 19.80 | Nike Triax Structure Miles: 3.00 |
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