| 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 | | 111.50 | 5.00 | 14.20 | 5.00 | 0.00 | 0.00 | 0.00 | 135.70 |
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| Brooks Miles: 28.50 | Adidas Miles: 15.50 | Nike Zoom Miles: 9.50 |
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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 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Canal banks + Borah campus - 38:27
Ran a 10 minute warmup, then did 5 x 2 min on/2 min off around Borah. The on segments averaged 5:42/mile and I kept the off segments pretty reasonably paced. Finished up with a couple of pickups on the jog home. Felt out of synch from a couple days off and a lack of sleep. Maybe tomorrow will be better.
Nike Zoom-467 Brooks- 87.5 Adidas-383 | |
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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 |
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Canal banks + neighborhoods - 1:00
I did a nice, easy paced run this evening. Just wanted to cover a few miles, so I kept the pace easy. Last 20 minutes in the dark. Felt pretty good, all things considered.
Nike Zoom-467 Brooks- 95.5 Adidas-383 | |
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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 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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Noon - Loop from South - 31:18
Did a nice run during my lunch hour from South. Went up Owyhee hill to Hillcrest and came down Targhee. Picked up the last 10 minutes in the 6:20s. Felt pretty good, and a great way to spend lunch time!
P.M. - Canal Banks + Cassia Park - 44:19
Ran with Mat from my house. Took the canals to US Bank and then the back way to Cassia. The good old achilles was sore on this run today. Should have figured that 2 days of decent runs would do it. Lame.
Nike Zoom-467 Brooks- 105.5 Adidas-383 | |
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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 | 2.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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2 mile wo; 8 x 400; 1 mile wd
Ran a warmup on the canals and BK trails and ended up at Borah. I wanted to do some type of a workout but didn't want to do anything too ambitious in the dark and in the rain, so I opted for some 400s. I averaged 1:21 and did 400m jogs in about 2:00. My achilles was sore at different points in the run, but it isn't too bad.
Nike Zoom-467 Brooks- 105.5 Adidas-390 | |
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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 |
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Borah track + Canal Banks - 31:07
Walked a little bit with Emily and Dominica, then did about a mile easy at the track and ran home on the canals. Finished with 10 minutes super easy jog with Leo, and some more walking and swimming (him, not me).
Nike Zoom-467 Brooks- 109.5 Adidas-390 | |
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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 |
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Canal Banks + BK trails/track - 40:19
Felt original so I ran on the canals (for the faithful readers of my blog - I'm big in Europe - you know that was sarcasm. I run the canals every day). Then I did a bit on the wood chip trails around BK and ended up with a few laps around BK's track. Nick Symmonds is a BK alum, and in tribute to his 1:45 800m win yesterday, I tried to muster one lap in the time he ran two. It didn't work. I think today was the slowest I've run in a few months. Partially due to the achilles, partially due to sleep deprivation. Tomorrow maybe I'll be creative and run somewhere cool.
Nike Zoom-467 Brooks- 114.5 Adidas-390 | |
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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 | 1.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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2 mile wo, 5k tempo run, 1 mile wd
Ran at the BK track again. I can tell my form is really off lately. I haven't made time for core, stretching, weights or drills and I am very "unsmooth" (to quote a beer slogan). Those factors are huge in running and I need to get back into my routine. I eased into the run and my splits were 6:12, 6:05, 5:54 and :42 for an 18:55. I didn't feel super, but I never got into oxygen debt which is good. Hot and humid this afternoon. | |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Camelsback trails - 53:19
Ran with Mat and some runners who have an informal running group in town. We ran on some of th e lower trails, up the freeway and down red cliffs trail. We ran really easy, which was cool with me. The last mile Mat and I did 4 x 30 second strides to turn the legs over. Foothills are looking great with the wet weather and flowers in bloom.
Nike Zoom-473 Brooks- 114.5 Adidas-397 | |
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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 |
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Run to Jeremy's house and back - 48+
J-Wallace needed to borrow my heart rate monitor for his last week of Ironman training, so I obliged. Easy pace (7:20s); felt ok but a little sluggish and sleep deprived. Will go super easy tomorrow before the race.
Nike Zoom-473 Brooks- 114.5 Adidas-403.5 | |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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Canal banks - 15:35
A little shake out jog before heading to Stanley. Only 5 hours (or less) of sleep last night so I'm a little tired but feel ok other than that.
Nike Zoom-473 Brooks- 114.5 Adidas-405.5 | |
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| | Race: |
Sawtooth Relay (9.7 Miles) 01:00:52 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 9.70 | 0.00 | 0.00 | 0.00 | 0.00 | 12.20 |
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Sawtooth Relay - 6 hours 44 minutes overall time
I had a great time on the ISU "JV" Alumni team. (The younger ISU guys took first) We didn't run fast or place that high (5th overall) but it was fun to be a part of. This race definitely has world class scenery that the rain couldn't put a damper on. Relays with buddies are always memorable. Big ups to Goody's for helping sponsor us. For all the money we poured into that place during college that the least they could do. My legs:
5.03 miles in 31 high/32 low 210' net gain. Felt ok about this leg. Kept a solid pace throughout. No leg turnover, but I was breathing hard enough just running slow. Topped out at close to 6,900'.
4.67 miles in 28 high 340' net loss Fatigue from last night/early morning in Stanley and my effort on the first leg catching up with me. Also rain and wind right in my face. I thought this leg was 5.6 miles so I coasted a bit saving up for the last mile. I was pleasantly surprised to see the exchange come a full mile sooner. Nice.
Feeling great this evening. Didn't run fast enough to get sore. I also used my head and didn't wear racing flats. Maybe I"m getting smarter as I get older.
Nike Zoom-485.5 Brooks- 114.5 Adidas-405.5 | |
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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 |
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Neighborhoods + Canal banks - 20:05
Ran a bit by myself and then did a short jog and some walking with Leo. Legs feel pretty good - just some minor soreness but nothing to worry about.
Weights, core and stretching - 20 minutes. Back to it again!
Nike Zoom-485.5 Brooks- 114.5 Adidas-408 | |
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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 | 0.50 | 0.50 | 0.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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Greenbelt - 38:03
Nice evening run on the greenbelt. Started at the Orchard Street access, and headed upstream into Julia Davis Park and back. Did some various pickups during the run to turn the legs over (I have zero leg turnover right now, by the way).
Nike Zoom-485.5 Brooks- 120 Adidas-408 | |
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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 |
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Neighborhoods - 29:19
Not feeling it tonight. The (relative) heat seemed worse than it was and I was just flat. Better luck tomorrow... | |
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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 |
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Run to Gold's and back - NT
Pretty easy on the way down and a bit quicker back home. At Gold's, I did some weights, core and drills for about 30 minutes. We'll see if I'm a little bit sore tomorrow. | |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Rock Garden Loop - 53:40
Great run while scoping out some houses in the foothills. Did a loop around the Rock Garden and then back through the neighborhoods. I felt really strong this evening and was in good spirits. I might even say near "manic" state, but that might be pushing it a little. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.50 |
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Jogged with Leo to BK soccer fields, then did some core, drills, plyos and strengthening work for about 20 minutes. We walked back home, and then I got sidetracked and missed out on my planned 7 miler! Bummer. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 1.00 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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Noon - Canal banks - 22:27
Basic run on the canals. Can't complain...
PM - 2 mile wo; 4 x 1200; 1.5 mile wd
Very fatigued this evening. I had a full day today, and walked around holding Dominica for a couple of hours. I wanted to do a workout that I wouldn't bail out on, and one that I could change paces a bit. So I did 4 x 1200 at the BK track cutting down each lap of the 1200s from marathon pace to threshold pace to 5k/vo2 max pace. I accomplished this successfully, with times of 4:31, 4:28, 4:26, and 4:21. My paces were 6:15 for the first laps, 5:55 for the 2nd laps and 5:32 for the 3rd laps. For today, that was good enough. |
| Brooks Miles: 3.00 | Adidas Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Run to Gold's and back - NT
Jogged easy down to Golds, played hoops for an hour to an hour and a half, and shuffled home. Man is this going to make me sore. But it was fun and worth it (I hope). | |
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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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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PMI: Biked to South and back (6.5 miles)
PMII: Canal Banks + Neighborhoods - 32:07
Took a break from my portfolio project and did a quick run at 9 p.m. This one was rough. I tried doing a few 3-4 minute quick pickups, and what I felt like was 5:30/mile pace ended up being an average of 6:13/mile pace. After the second one, I called it an evening and slogged a mile back home.
I think I will be just on maintainance running mode until: my portfolio presentation is successfully completed and approved (Thursday), my class ends (July 9th) and Nica starts feeling better (hopefully soon). Until then, 30-35 mpw might just have to do.
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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 |
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Field in Donnelly - 23:08
Class until noon, portfolio presentation in the afternoon, then drove to Donnelly. After we settled in, I did a short run in the field (cow pasture) across the road. At twilight, the colors and scenery were great, but the cows didn't do a very good job of making good trails this year, so I was basically on my own. This made for a rutted run, and a little tough on my achilles, but very worth 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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A.M. - Hiked a couple of hours to Goose Creek Falls and back. Carried Nica in the pack so I got a little more of a workout.
PM. - Roads in Donnelly - 26:49
Ran at a steady pace around the new subdivision and on the new bike path. Pretty good 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Walked about an hour around the forest service roads and trails at Tamarack. That place is a ghost town. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 5.00 |
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BK soccer fields/track - 36:03
I did a 15 minute steady run to BK, where I stretched and did some drills in the grass. Then I did 2 miles on the track with 8 x 100 quick strides. Finished with a mile easy cooldown. It was hot this afternoon!
Easy 15 minutes of upper body weights post run.
Thought a bit about a plan for the rest of the year (next 4-5 months at least). Maybe I'll post it up tomorrow. | |
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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 |
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Treadmill - 40:05
40 miserable minutes of jogging on the treadmill. Still not getting enough sleep. | |
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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 |
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Borah track - NT
Easy, easy jog to the track and back with Leo at 11 p.m. While at the track, I did 5 laps with some various speed drills and plyos added in. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 111.50 | 5.00 | 14.20 | 5.00 | 0.00 | 0.00 | 0.00 | 135.70 |
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| Brooks Miles: 28.50 | Adidas Miles: 15.50 | Nike Zoom Miles: 9.50 |
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