| 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 | | 121.30 | 0.10 | 26.80 | 4.80 | 0.00 | 0.00 | 0.00 | 153.00 |
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| Nike Zoom Structure Miles: 23.90 | Hoka Clifton Lite Miles: 34.40 | Nike Air Streak Miles: 4.10 | Nike Zoom Elite Miles: 7.30 | Mizuno Miles: 47.10 | Asics DS-Trainer Miles: 10.80 | Saucony Progrid Guide 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 | | 3.90 | 0.00 | 0.00 | 0.60 | 0.00 | 0.00 | 0.00 | 4.50 |
| Canal banks + BK track - 34:06
Mostly easy to steady running, with some easy drills at the track. Then did 4 x 100 strides and 1 x 200 in 36. Felt pretty good.
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| Nike Zoom Structure 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 | | 5.80 | 0.00 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 6.00 |
| Grace Jordan path + canal banks - 50:55
Ran 3 miles with the Jaguar Joggers around the path in 27 minutes, then 3 more solo miles easy on the canals.
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| Hoka Clifton Lite 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 | | 3.90 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 4.40 |
| Military reserve - 33:43
Good effort on a really warm afternoon. Did several pickups in the last half of the run.
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| Nike Zoom Structure 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 | | 3.60 | 0.00 | 1.30 | 1.50 | 0.00 | 0.00 | 0.00 | 6.40 |
| PMI: Jaguar Joggers practice
Ran 2.3 miles, including 1.3 faster in 8:03 (6:03/mile).
PMII: 1 mile warmup; 8 x 300; 1 mile wd
Ran the 300s at BK track in 1:00 with 300m recoveries. Felt pretty good.
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| Nike Air Streak Miles: 4.10 | Nike Zoom Elite Miles: 2.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Valley High Rd.+ - 30:45
Nice run right at twilight back and forth on the lower parts of Valley High road and then several laps around the church and softball fields.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Middle Fork Rd - 1:09
Morning run mostly on the roads but with about 15 minutes on Shilo Creek Rd. Timed miles on the road were a bit under 7:30/mile. Didn't feel great this morning and really need some sleep bad!
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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 | 1.20 | 0.00 | 0.00 | 0.00 | 5.10 |
| 1.5 mile warmup; 10 x 200; 1 mile wd
At the Bishop Kelly track. Breezy, but I ran them with the wind, which helped quite a bit. Averaged 38.9 with 200 jogs. Back sore and I felt awkwardly slow. Still a decent workout though.
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| Asics DS-Trainer 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 | | 4.70 | 0.10 | 0.10 | 0.10 | 0.00 | 0.00 | 0.00 | 5.00 |
| Grace Jordan path - 43:51
Mostly with the Jaguar Joggers team - lots of laps around the path. My back was absolutely out of whack so I did some stretching and light drills after practice to try and loosen it up.
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| Nike Zoom Elite 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 | | 1.70 | 0.00 | 4.00 | 0.40 | 0.00 | 0.00 | 0.00 | 6.10 |
| 1.5 miles easy; 3 x 200; 4 mile tempo run
Easy run with the Jaguar Joggers, then 3 x 200 pretty easy doing relay games. Then after walking home, I did a 4 mile tempo in the neighborhoods at about 6:22/mile average. Felt pretty controlled.
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| Hoka Clifton Lite Miles: 1.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Treadmill - 21:15
Slow jog at 11:00 pm. Ugghh.
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| Nike Zoom Structure Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.90 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.90 |
| Neighborhoods - 21:15
Ran at 10 pm after working about 13 hours in the yard, around the house and running errands. Back jacked up.
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| Saucony Progrid Guide 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 | | 8.00 | 0.00 | 1.00 | 0.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| Greenbelt - 1:10
Evening run from the Riverside downstream past Glenwood and back. Did 5 x 0.2 pickupsat tempo pace and a few short quicker pickups in the middle of the 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Canals + neighborhoods - 23:30
At twilight at a pretty slow pace (7:45/mile). Felt pretty tired after a long weekend.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.90 | 0.00 | 0.20 | 0.10 | 0.00 | 0.00 | 0.00 | 5.20 |
| Grace Jordan path - 42:01
Last practice of the season. Did a bit over 3 miles with the kids, then a few time bombs and a run home.
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| Hoka Clifton Lite 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 | | 1.80 | 0.00 | 3.20 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Greenbelt - 34:35
20 minute tempo at 6:15/mile pace. Wore the Heras and they felt pretty good. Decent effort, but can I do 10 more miles at close to that pace on Saturday?
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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 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.40 |
| Canals + BK track - 26:23
Mostly easy run on a great evening. Just taking it easy for a few days before the half marathon. Did an 800m pickup at the track in 3:08 to try to dial in 6:15 - 6:20 mile pace.
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| Hoka Clifton Lite 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 | | 2.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.80 |
| Neighborhoods - 24:48
First 10 minutes with Nica while pushing Nora in stroller. Last 15 minutes solo at about 7:40/mile pace.
Year to date miles, Vo2 max miles, LT miles and Marathon pace miles in 2014 compared to this year. In 2014 I ran 1:22 at the Great Potato half marathon, and my running has been very similar this year.
Miles Vo2 Max LT M. p
| Totals (14) |
639 |
31 |
54.5 |
8.5 |
| Totals (16) |
616 |
15.5 |
74 |
8 |
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| Hoka Clifton Lite 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 | | 2.30 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Canal banks - 20:39
Easy run with a few light pickups.
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| Nike Zoom Structure Miles: 2.50 |
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| | Race: |
Idaho Famous Potato Half Marathon (13.11 Miles) 01:23:52, Place overall: 11, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 18.10 |
| Great Potato Half Marathon - 1:23 - 11th place
I am pretty happy with this performance. It was my first race in 2 years (last race was the 2014 version of this race) and it was actually an awesome feeling to be doing it again. My running has not been super, but I've been running semi-consistently at least and felt like a 1:22 - 1:23 would be about fair.
After rain Friday night and earlier Saturday morning it ended up being a great morning to race. Breezy, cool and no rain. Got bused to the start with a few minutes to spare, and set off with a plan to run 6:15s - 6:20s the whole way. It was a pretty good field for a local Boise race and there was a pretty good pack for the first two miles. However, at the end of mile 2 my calves started feeling like they were going to cramp. Super discouraging, but nobody to blame but me. I should have worn the Pumas a few more times for some longer efforts, and done some longer runs in general!
Despite the calves cramping and both feet going numb by mile 6, I held a pretty good pace and only got passed by two people, while managing to pick off a few runners in the last few miles. All of my splits ranged from 6:03 to 6:21 with at least 10 miles between 6:10 and 6:19. Super consistent. I didn't really get to race too much as my legs/feet were shot, but I held form pretty well and kept everything together.
I love the YMCA but their races aren't known for their accuracy. After a detour around the Broadway Bridge construction, it was becoming clear the course was looking to be long. I finished with a 1:23:52 for 13.49 miles on my GPS. A friend right behind me had it as only 13.39 but regardless it was long. Not a big deal, but given my splits I would have been at a 1:21 for an accurate course which I would have been very happy about.
A good starting point for me as my first race as a master. I would like to add another 20 miles per week and try to take off a few minutes or even train for a marathon in the fall. We'll see where it goes. Life is incredibly busy right now with 3 young kids. I'm just glad to be running and mostly healthy.
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| Nike Zoom 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Canal banks - 24:43
A little shuffle along the canals. Pretty sore most everywhere.
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| Hoka Clifton Lite 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Neighborhood + canals - 27:45
Easy run at twilight. Legs coming back to life a little. Average pace of 7:55/mile.
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| Hoka Clifton Lite 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Hulls Gulch - 48:38
Most of the way up the gulch on a really great evening. Legs feeling much better but 6 miles was about the max for tonight.
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| Nike Zoom Structure 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Canal banks - 23:00
Rough day and evening. Just squeezed in a quick 3 miles and called it good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.90 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.90 |
| Canal banks - 39:19
Morning run (started just before 6) and it was beautiful out. Started at a jog and worked the pace down a tad bit. Overall pace of 8:02/mile - it's hard to crack 8:00/mile pace before 8:00 a.m!
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| Hoka Clifton Lite 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Smith Creek - 1:03
Morning run from the cabin. I forgot how steep Smith Creek is and so I just put it in "granny gear" up the road and kept my legs moving. Made it most of the way to the top, then ran easy back down.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.90 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.90 |
| Wash Creek loop - 1:26
Super awesome run with Travis and Karl on mountain bikes. Took the main road up then took the ridge trail between Wash Creek and Alder Creek. Super nice views and a fun rolling trail at the top. Steep on the way back down and my legs were pretty cashed but it was a blast. Gained over 1100'.
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 3.90 |
| Canal banks - 30:05
Felt horrible and super slow at the beginning of the run, then picked it up and felt better as I continued. Overall pace of 7:42/mile.
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| Hoka Clifton Lite Miles: 3.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.50 | 0.00 | 3.20 | 0.00 | 0.00 | 0.00 | 0.00 | 4.70 |
| Greenbelt - 32:45
20 minute tempo run at 6:19/mile. Didn't feel too bad, although it was pretty hot and breezy. The effort to run 6:20/mile pace is getting much easier.
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| Asics DS-Trainer 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 | | 121.30 | 0.10 | 26.80 | 4.80 | 0.00 | 0.00 | 0.00 | 153.00 |
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| Nike Zoom Structure Miles: 23.90 | Hoka Clifton Lite Miles: 34.40 | Nike Air Streak Miles: 4.10 | Nike Zoom Elite Miles: 7.30 | Mizuno Miles: 47.10 | Asics DS-Trainer Miles: 10.80 | Saucony Progrid Guide Miles: 2.90 |
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