| 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 | | 116.50 | 0.50 | 0.00 | 1.00 | 85.50 | 0.00 | 0.00 | 118.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.50 | 10.00 | 0.00 | 0.00 | 10.00 |
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Noon: Canal banks + Bk Track - 37+
Ran down to the BK track, stretched and did 1 set of easy speed drills. Then ran an easy 2 miles on the track with 8x100m pickups at about 5k effort. Ran back home. Really warm and humid out (I could have run earlier...but I didn't)
Weights, core and stretching: 20 minutes
P.M. Greenbelt - 35+
Steady mileage around 7 - 7:10 pace. Still pretty warm but better than earlier. Achilles hurting pretty 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
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Run to gym + treadmill - 46:27
Ran about 20 minutes outside and the rest on the treadmill. Easy to moderate pace. Super hot again today, but I could run earlier I guess, if I really wanted to. Achilles sore, but used some old heel inserts from last time it really flared up and that seemed to help a bit. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.50 | 10.00 | 0.00 | 0.00 | 10.00 |
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Noon: Canals + BK track - 30:02
Ran an easy 10 minutes to the track, stretched and did one set of drills. Then did 6 laps with 6 x 125m strides at 5k effort. Ran home and did 20 minutes of weights and core. Hot and sweaty.
P.M. - Greenbelt -43:05
Had a nice run on the dirt stretch past Park Center. Ran steady wtih Mat. Timed a mile at just under 7:00, which felt pretty comfortable. Quite a bit cooler by 8 p.m. (hit about 102 today, I think). | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 | 0.00 | 0.00 | 5.50 |
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Castle Rock loop - 41:03
From Municipal Park at 9 a.m. with Mat. Already getting hot. Started out easy, but we were moving farily well by the middle of the run. Happy 4th of July! | |
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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 | 2.00 | 0.00 | 0.00 | 2.00 |
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Elyptical - 10 min
Treadmill - 15 min
Weights - 35 min
Achilles real sore. May be looking at some more time off, or at least increased x-training | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 | 0.00 | 0.00 | 11.50 |
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PMI: Canals + neighborhoods - 29:50
Started out really easy and picked it up just a little bit. Achilles sore but runable at slow speeds. As much as I hate to neglect leg speed and strength, I think I need to bag strides and drills for the time being and focus on running mileage as slowly as I need to without hurting the achilles more.
PMII: Borah track - 59:18
Started at 11:30 p.m. Suffice to say, I had the track to myself. Tried to keep it easy and not injure the achilles. Ran just a shade under 8 min pace.
Also walked 45 minutes on the greenbelt, lifted easy for 15 minutes and biked steady for about 30 minutes today.
*210 miles on Nike Triax | |
| | Comments(3) |
| | 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 | 3.00 | 0.00 | 0.00 | 3.00 |
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Run to gym - 22:32
Planned an hour easy, but this is all I could do. Achilles really sore and I was sick of limping along. I think I need to just play this thing by ear and not try to rush it. If it means a few days or even a few weeks of cross training, I guess that's what I will do.
Elypitcal - 20 minutes (275 calories)
Weights - 10 minutes (lunges, step-ups, calf raises, split squats)
Easy bike ride - 40 minutes | |
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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 |
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Biked 10.5 miles in 40 minutes on road bike (forgot to stop the watch at stoplights). Biked 1.5 miles easy later on mtn bike.
Weights - 25 minutes upper body and core
Easy walking 35 minutes | |
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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 |
| Backpacked into Rainbow Lakes - 2 hours hard to make it to the campsite before nightfall | |
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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 |
| 4 hour dayhike to the lookout tower at 9,500' | |
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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 |
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Backpacked out of Rainbow Lakes (with 2 small side trips to see lakes) - 2.5 hours
Weights - 20 minutes hard
Walked 2 miles with Emily and Leo
Achilles feels alright so I'll try a short (4-5 mile) run 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 | 0.00 | 0.00 | 5.50 |
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A.M. - Biked 12 miles in 45 minutes
P.M. - Canal Banks + run to gym - 43:20
Felt ok, not great. Achilles sore. Same old story
Weights - 30 minutes hard
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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 |
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Biked 3.5 miles to Kristin's pool | |
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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 | 4.00 | 0.00 | 0.00 | 4.00 |
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Treadmill - 30:50
Pretty good run. Started really easy and picked it up a little bit each minute. Achilles held up well.
Weights - 25 minutes | |
| | Comments(3) |
| | 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 | 8.00 | 0.00 | 0.00 | 8.00 |
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Noon - Canal Banks + treadmill - 38:50
Ran at about 7:30 pace. Hurting but got through it.
Weights, core & stretching - 15 minutes
PMI: 2.5 mile hike to Blue Lake
PMII: Ponderosa Park - 29:30
Really easy on the trails with Emily. | |
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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 |
| 2 hours hiking easy with Leo and Emily on forest service roads near No Business Saddle. Saw a couple of elk. Great road and could be turned into a loop for a long run/mtn bike ride. | |
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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 | 5.00 | 0.00 | 0.00 | 5.00 |
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Greenbelt - 39+
Most of it solo, but the last part with Emily. Right at twilight. Nice evening, but achilles hurt the whole way.
Weights, core & stretching - 30 minutes | |
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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 | 3.00 | 0.00 | 0.00 | 3.00 |
| Greenbelt - 31+ Easy 3 miles with Emily. Achilles hurt at 10:30 pace just as bad as 7:00 pace. That's kind of weird. Also biked 4.5 miles down to the greenbelt. | |
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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 | 5.00 | 0.00 | 0.00 | 8.00 |
| A.M. - 10 minutes elyptical; 40 minutes weights; 15 minutes biking home (3 miles)
P.M. - Canal Banks + neighborhoods - 35:23
Wore my new Brooks that I won in Newport. They are very stiff but seem to work OK and not irritate my achilles too much. I ran the last 3 miles under 7 min pace and that was a bit of a chore right now!
P.M. II - Downtown Boise - 23+
Well, this was actually an early A.M. Wednesday run, technically (1 a.m.). I just got done watching a concert downtown and ran around the city in the dark. It was kind of nice, and luckily I had a pair of shoes that were kind of designed for running. No, I wasn't being chased by the police. I got a chorizo with sauerkraut when I was done from a street vendor. | |
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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 | 0.50 | 0.00 | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
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Greenbelt - 51:16
Hot run this afternoon, but not too bad as I had a little shade by the river. Averaged 7:18/mile pace, which wasn't too bad. I think this was my longest run in a month! Did a couple of pickups in the 6:20 range during the last mile. Achilles not too bad, so that's a good sign.
Brooks - 12 | |
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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 |
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A.M. - 10 minutes elyptical, 40 minutes weights, 15 minutes bike home (3.5 miles)
P.M. - 4 miles easy biking with Emily
Achilles didn't loosen up much at all today, so I took it off from running. I have been doing some eccentric strengthening exercises and some calf work at the gym, so that could contribute to 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Canal banks + neighborhoods - 45:01
Ran at 2 p.m. at a medium pace (averaged 7:30). I wore my lighter training shoes and they felt snugger and actually pretty good on the achilles. I'm willing to try anything at this point and time, and maybe a less beefy shoe is better.
Nike Triax - 238.5
Nike Zoom - 210
Brooks - 12 | |
| | Comments(1) |
| | 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 |
| No run. 2 mile walk with Emily on the greenbelt
Nike Triax - 238.5
Nike Zoom - 210
Brooks - 12 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Greenbelt + Quarry View Park- 1:13
Ran from Americana upstream, and headed into Quarry View Park to do a few laps on the junior high xc course (rocky trails and grass). The kids hate this course, although it's not really too tough. Lots of small rollers, but slow because of the rocky terrain and grass, which usually isn't clipped too short. Part of the reason it's unpopular with the team is because it's always the first meet and nobody is in shape yet.
Anyway, the run was good. I started at 8 p.m. so it wasn't too hot. My achilles hurt but not enough to stop me, just enough to feel it every step. Averaged 7:17 pace which wasn't too bad with 2.6 miles in the park.
Weights - 25 minutes
Nike Triax - 238.5 Nike Zoom - 210 Brooks - 22 | |
| | Comments(1) |
| | 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 |
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PMI: 10 minutes elyptical, 30 minutes weights
PMII: Borah track + neighborhoods - 44:05
Took the canals to the track and ran a few miles before finishing up in the neighborhoods. Felt pretty decent tonight - a bit tired from the weights a few hours earlier, though. The pace was about 7:20, which feels about right these days.
Nike Triax - 238.5 Nike Zoom - 210 Brooks - 28 | |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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A.M. - Biked 6 miles at a fairly easy pace
P.M. - Run to St. Al's and back - 1:02
Did 5.5 miles at just under 7:30 pace, then met Emily at work and jogged home about 2 miles with her in 21 minutes. Achilles felt better than it has all week. Other than that, it was an uneventful run. A little hot and humid, but I can't complain.
Nike Triax - 246 Nike Zoom - 210 Brooks - 28 | |
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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 |
| Backpacked 12.5 miles to Buck Lake. Rugged, remote and beautiful. Most of the hiking at 8000' - 9100'. This hike is in the Frank Church River of No Return Wilderness. The closest towns would be Cascade (50 miles away) or Yellow Pine (not really a 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Backpacked 12.5 miles out of Buck Lake. It took me 6 1/2 hours, within 10 minutes of what it took to get in yesterday. Really hard hike - constant ups and downs, but it was great solitude and amazing scenery. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 116.50 | 0.50 | 0.00 | 1.00 | 85.50 | 0.00 | 0.00 | 118.00 |
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