| 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 | | 208.00 | 14.50 | 21.50 | 4.00 | 0.00 | 0.00 | 0.00 | 248.00 |
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| Nike Structure Miles: 46.00 | Nike Zoom Elite III Miles: 172.00 | Adidas Miles: 7.50 | Asics DS-Trainer Miles: 21.00 | Nike Air Streak 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Wash Creek - 1:00
Great place to run. Started at the trailhead (forest service road) but could have run from Alder Creek Bridge for a flat mile warmup. Climbed a little over 700 feet in 4 miles and ran very easy and under control, and still averaged 8:00/mile. My achilles was sore from yesterday so I took it easy on the way down and just enjoyed the nice scenery and the great evening. |
| Nike Structure 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 | | 7.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Treadmill - 1:01
Easy jog on the treadmill. Was worried about my achilles so I kept it super, super slow with just a few pickups at 6:20 pace to stretch my legs out. |
| Nike Zoom Elite III 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 | | 3.50 | 0.50 | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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A.M. - Neighborhoods - 20:07
Easy pace. Pushed Nica in the stroller at 8 a.m.
P.M. - C.S.I + run to Moore's house - 32:01
From Mom and Dad's house to the Moore's, with some time on the trails at CSI. Nice tempo run. 6:41, 6:14, 6:12, 5:59 and 3:04 (half mile) then a short cool down. Just making the most fo the time I had.
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| Adidas Miles: 2.50 | Nike Zoom Elite III 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Canyon Springs - 55:14
Ran on the Auger Falls trail at 8:30 a.m. while Karl biked. Great memories of this place, though the pace was easier because I wasn't running away from guys in trucks threatening to kick me off and cite me for trespassing. Dan, that comment was for you. |
| Nike Zoom Elite III 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 | | 4.50 | 0.00 | 2.00 | 1.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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3 mile wo; 5k steady pace; 1.5 mile wd
Ran out of time for a longer threshold workout, so I set out for 20 minutes at 6:00/mile. I ended up feeling pretty good and decided to just do a 5k at a bit faster pace. Total time was 17:59 with splits of 5:54, 5:47 and 5:41 for the miles. Recovered quick, although I pushed a little bit the last mile. Not a bad effort for 10 p.m. in the dark. |
| Adidas Miles: 2.50 | Asics DS-Trainer 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 | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
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PMI: Borah park and back - 11+
Pushed Nica in the stroller to the park and back and played in between. A glorious 1.5 mile run.
PMII: Upper Hulls Gulch - 59:44
Great twilight run on the upper trail. Took the trail to the waterfall, and at the upper parking lot opted to take the road (8th street extension) down because it was getting too dark to see. I will have to get back up here again at twilight again soon and take some pictures. |
| Nike Zoom Elite III 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 | | 7.50 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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Canal banks + neighborhoods - 1:01
I ran a relaxed 38 minutes on the canals, then added 23 minutes around the neighborhoods with 6 x 1:00 pickups at 5:40-5:45/mile pace thrown in. I like the Asics DS-Trainers, but wonder if they are too heavy for a racing shoe at any distance. They felt kind of clunky tonight. Could have just been me though. |
| Nike Zoom Elite III Miles: 5.00 | Asics DS-Trainer 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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A.M. - Neighborhoods - 20:03
Easy morning run with Nica in the stroller. Felt pretty good.
Skipped my night-time run. I need the sleep and I went to dinner and ate too much. Dang. |
| Nike 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 | | 6.00 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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Canal banks + Borah track - 43:31
Ran to Borah, then did a run on the canals with the Borah xc team, followed by a mile of ins and outs. I got dropped bad on the last 100m fast segment. It was pretty funny. |
| Nike Structure 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Middle Fork Rd + Scriver Creek -1:28
Needed a long run today. I didn't need one at 5 p.m. in the heat, but that's ok. The first few miles were hot and slow, but once I got up to Scriver Creek I felt a little better. Cooled down in the creek on the way down and had a nice negative split (46 min/42 min).
I definitely need to focus on some longer runs real soon here, because when 12 seems like a long one, that's not a good sign. |
| Nike Structure Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Run to Crouch+ - 38:03
Ran into town from the cabin and did a bit on their gravel Garden Valley Fitness Trail. It's not too bad. Emily really likes running on it. It goes a few miles up to the high school but I didn't make it that far this morning. |
| Nike Structure 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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A.M. - Valley Hi - 22:54
Ran at 10 a.m. and it was already getting warm. Did the basic subdivision loop and added two small loops on top. Felt ok, but I think I drank too much coffee this morning. Excessively sweaty.
P.M. - Borah track - 31:51
No mojo this evening. Kind of in the duldrums so I ran easy, easy and called it good for today. |
| Nike Structure Miles: 3.00 | Nike Zoom Elite III 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 | | 5.00 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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3.5 mile wo; 4 miles LT; 1.5 mile wd
Hot and windy this afternoon at 5 p.m. I did a warmup on the canals, and almost bagged the workout because I was already hot and not feeling great. But I toughed it out and did 4 miles on the BK track in 6:17, 6:16, 6:11, 5:59 for a total of 24:43. Not a great looking workout on paper (or on the screen), but for the conditions and motivation level, it was good. |
| Nike Zoom Elite III Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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Run to Borah and back - 20:10
Took Nica in the stroller to say hi to the Borah runners. Good turnout this morning.
Got too tired for my p.m. run - dang. |
| Nike Zoom Elite III 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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First day off in 37 days.
Yard work and house work all day. Didn't quite have time for a run before Brad and Alicia got here. I'll get a couple of big mileage days Friday and 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 | | 6.00 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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A.M. - Treadmill - 1:04
Ran about 40 minutes easy and then did 3.25 miles at 6:20/mile pace. Long time to be on the treadmill but it actually wasn't too bad.
P.M. - Greenbelt - 18:20
I ran from Sandy Point Park to past the diversion dam where Emily and Nica picked me up. Ran at about 6:10 - 6:20/mile pace on the segments I timed. Hot out! |
| Nike Zoom Elite III Miles: 9.00 | Asics DS-Trainer 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 | | 14.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 14.50 |
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Greenbelt - 1:46
Long run from the DoubleTree upsteam to Barber Park and back. Really good run - hot at 5:30 p.m. - but really good. Out in about 7:30/mile pace and back in 7:10/mile pace, with the last half mile in 3:01.
As a sidenote, there were more people floating the river this afternoon than I've ever seen at one time. |
| Nike Zoom Elite III Miles: 14.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Dry Creek - 43:25
Ran with Mat. We started a bit after 9 p.m. so we obviously couldn't go too far. (Dinner at the Golden Star set the run time back a little. But so worth it). We had a good run, but it is now being grazed so it wasn't as nice as last time I did it. We ran pretty easy on the way up but hammered at parts on the way down - partly to make it back to the car before dark. |
| Nike Structure 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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A.M. - Run to Borah and back+ - 37:04
Got to Borah's practice a few minutes after they left, so I ran out and met a few of them for a little while on their way back, and then finished up with a few minutes on my own.
P.M. - Canal banks + Borah track - 30:56
Another pretty easy run. Started at 9:45, so much of it was in the dark. |
| Nike Zoom Elite III Miles: 9.00 |
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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 | 3.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Canal Banks to Boise Bench - 1:02
Ran a little before noon, so it was warm. Too much coffee this morning and my stomach was a little upset. I did a 17 minute warmup, then a 5 mile steady run focusing on staying relaxed. The splits were 6:30, 6:22, 6:12, 6:10 and 5:53. It took a long time to feel comfortable (at least half way through). I think to do a good tempo run I need to warmup, stretch, do strides and then start it. But for today, it was a good effort at about 6:14/mile pace. Cooldown on the canals back home.
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| Nike Zoom Elite III Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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A.M. - Neighborhoods - 22:00
Misc. running around with Nica in the stroller. Stopped at the playground to go down the slide a few times.
P.M. - Canal banks + neighborhoods - 41:38
Not feeling that great and unmotivated, but put in a few miles anyway. I did 8 x 20 sec pickups during the middle of the run and that seemed to help a little bit. |
| Adidas Miles: 2.50 | Nike Zoom Elite III 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 | | 4.50 | 0.00 | 4.50 | 1.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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2 mile wo; 2.5 mile - 2 mile - 1 mile; 1.5 mile wd
Felt pretty good about this one. Hot at 5 pm (95 degrees) but I was able to get a lot of shade on the greenbelt. I like this workout and will add onto it as I get further into the training. Times were:
2.5 miles - 15:10 (6:04/mile) - jog 3:30
2 miles - 11:50 (5:55/mile) - jog 2:30
1 mile - 5:38
It felt easy until the last mile when I pushed the pace down a bit. |
| Nike Structure Miles: 3.50 | Asics DS-Trainer 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Canal banks + treadmill - No time
Did an easy, slow 6 miles this evening. My stomach was upset adn I just wanted to cover the miles as slowly as possible. Mission accomplished. |
| Nike Zoom Elite III 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Hillcrest Loop+ - 1:28
Solid longer run this morning. Route took me to Hillcrest, Owyhee, South, Ann Morrison Park, Albertson Park and back home up Emerald.
Averaged 7:18/mile after a couple of slow miles to warm up. Great morning out, and I beat the heat. |
| Nike Zoom Elite III Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Fire roads+ - 54:56
Evening run from the cabin. Cruised up the trails for 21 minutes, then as I stopped to catch a view from the side of the trail, I heard some crunching nearby me. It turned out to be a small black bear, and I watched it for a few seconds before it caught wind of me and started looking around. I normally would have continued up the trail, but the Great Bear Chase of 2007 played in my mind, and I decided to high tail it down the trail. Added some time on the Middle Fork Rd because I had to turn back early. |
| Nike Zoom Elite III Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Fire roads to Terrace Lakes - 1:29
What a great run this morning. Karl mountain biked with me on the fire roads and we hooked up with some nice trails that dropped us into Castle Mtn and Terrace Lakes. But the first excitement occured right about where it did last night on the run...I ran into another black bear, this time at much closer range. It actually was probably the same bear, or his twin brother. We looked at each other for a second on the trail, and then he took off running up the trail. Apparently I scared the sh*t out of him as he lost a load right after he turned around. Unfortunately Karl didn't see him, but he did believe me (the fresh scat was evidence).
The first 5 miles gained over 1500' and were a bit of a grind, especially for Karl. The trail was great, but kind of rutted and uneven, which makes it tough on a bike. We hit 5 miles at about 50 minutes, but then dropped steeply down on another trail, eventually making it into the Castle Mtn subdivision. After we got on the gravel roads and the grade mellowed out, I was able to pick it up and finish with a 6:07, 6:07 and 6:15 back to the cabin. Great run; can't wait to do it again. |
| Nike Zoom Elite III Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Middle Fork Rd + Terrace Lakes - 1:10
Recovery run this afternoon. It was warm and humid but I took it easy. First 2 miles in 22 minutes with Emily and pushing Nica in the stroller. Then took the McBride Creek road into Terrace Lakes the back way and behind the course on Rainbow Ridge. Averaged about 8:00/ mile on the last 6 miles, including the last couple flat road miles at just under 7:00/mile pace. |
| Nike Zoom Elite III 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 | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
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South Fork Rd + - 1:29
After some hilly runs the last 3 days, I was ready for a little flat. Emily dropped me off by Wash Creek, and I ran 45 minutes on the dirt/gravel South Fork Rd. This would be an ideal long run. The grade is fairly level and it has great views of the South Fork of the Payette almost the whole way. From the Alder Creek bridge, I did 44 minutes back to the cabin. It was humid today, but I handled the run well. I didn't wear the Garmin, but the 6 miles I checked on road markers averaged sub 7:00/mile pace, so that was good. |
| Nike Zoom Elite III Miles: 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.50 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Treadmill - 32:26
Back in Boise. Didn't run until 10:30 p.m. Not cool. I did 10 minutes easy, and then some fartlek to turn over my legs, but nothing crazy. I felt pretty good and had no leg soreness whatsoever. |
| Nike Air Streak Miles: 1.50 | Asics DS-Trainer 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Run home from DoubleTree - 43:10
Way too hot to run at 5:30 p.m., but I did it anyway. Swam in the pool for a little bit, then ran home at about 7:00 - 7:15 pace. Got a little dizzy during the last mile - definitely the dehydration and 100 degree temps. |
| Nike Zoom Elite III 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 | | 7.00 | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Run to Gold's and back + treadmill - 1:21
A total of 38 minutes outside and 43 on the treadmill. Donated a few gallons of sweat to Gold's (free of charge) with 5 miles steady (2 miles @ 6:22/ mile; 2 @ miles 6:18/mile; 1 mile @ 6:03/mile). Tedious, as always, on the treadmill, but a decent workout and I somewhat avoided the heat. |
| Nike Zoom Elite III Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 208.00 | 14.50 | 21.50 | 4.00 | 0.00 | 0.00 | 0.00 | 248.00 |
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| Nike Structure Miles: 46.00 | Nike Zoom Elite III Miles: 172.00 | Adidas Miles: 7.50 | Asics DS-Trainer Miles: 21.00 | Nike Air Streak Miles: 1.50 |
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