| 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 | | 148.00 | 0.50 | 15.50 | 2.00 | 0.00 | 0.00 | 0.00 | 166.00 |
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| Saucony Ride 2 Miles: 34.00 | Saucony Progid Guide Miles: 100.50 | Asics DS-Trainer Miles: 20.50 | Brooks 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 | | 8.00 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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A.M. - Canal banks - 27+
Started solo but ran into Borah's team on an early morning run. Ran withTim and Christian D. for a while, then headed back home. Overall pace of 7:44/mile.
Later, I got a massage. This was my first "sports massage" and it really hurt. The therapeutic/relaxation massages are a lot more fun, but probably don't do as much good. The lady just laid into my legs.
P.M. - 2 mile wo; 8 x 200; 1.5 mile wd
At the Borah track. I'll try this workout once a week for about the next 8 weeks to work on a little bit of leg turnover. Averaged 36.5 with recovery jogs in about 1:05-1:10. Super slow times, but the effort was there.
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| Saucony Ride 2 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Treadmill - 23:05
Tired and only had a short window in which to run.
Also biked 7.5 miles (to Rosehill house and back) = 2.5 miles easy miles running.
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| Saucony Progid Guide 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 |
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Borah track - 28:03
Ran to the track and back and did 8 laps of jogging the corners and then drills/plyos/accelerations at the top of all the straightaways. Did things like cariocas, high knees, butt kicks, backward running, skips, form accelerations, etc.
Also did 20 min of easy weights/core earlier in the day at home. |
| Saucony Progid Guide 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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Greenbelt - 1:02
A hot run on the 4th of July. Lots of action on the greenbelt, especially in the vicinity of Ann Morrison Park. Felt decent. Average pace of 7:25/mile |
| Saucony Progid Guide Miles: 8.50 |
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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 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Neighborhoods - 29:53
Tired and unmotivated after a busy day. Got out at 10 p.m. with the intention of doing something up tempo. Well, that just wasn't happening tonight. Ended up with an easy slow run except for 3 x 2:00+ pickups at about 6:10/mile pace.
Also, 20 minutes of weights and core |
| Asics DS-Trainer 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Valley High + Middle Fork Rd - 30:09
Tired after working for a few hours this afternoon. Ran on the lower parts of Valley High then toward Terrace Lakes and back. |
| Saucony Progid Guide 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Run to Terrace Lakes - 30:03
Ran from the cabin to the pool, with a bit of time on Smith Creek Rd too. Cool and rainy all morning, but I waited until the hot and humid part of the day to run. Smart. |
| Saucony Progid Guide 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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Anderson Creek to the cabin - 46:55
Walked with the family for a bit over an hour on the Anderson Creek road, then I ran home. Really good run. Felt great despite it being kind of warm. |
| Saucony Progid Guide 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 | | 3.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Middle Fork Rd - 30:06
Ran right before it got dark. Did a mile in 6:07 toward the middle of the run, and a hard last minute or two up Valley High Rd to the cabin. Nice evening out. |
| Saucony Progid Guide 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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Greenbelt - 55:04
Had some time this morning so I did a steady state run on the greenbelt, starting from Crescent Rim. The 4 uptempo miles were at a 6:12/mile average, right what I was shooting for.
Later did a mile with Nica in the stroller. |
| Asics DS-Trainer Miles: 8.00 | Saucony Progid Guide Miles: 1.00 |
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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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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A.M. - Treadmill - 30:00
Moderate pace with 3 x 2:00 pickups in the last 10 minutes
P.M. - Canal banks - 21:25
Had a few extra minutes in the afternoon so I squeezed in a quick second run. |
| Saucony Ride 2 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 | | 4.50 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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2 mile wo; 4 x 1 mile; 2 mile wd
Started the run right at twilight from the Rosehill house and headed down to the greenbelt. The plan was 2 x 2 miles at 5:45/mile pace, but I bailed when it looked like that probably wasn't going to happen. I ended up with 4 x 1 mile at 5:51, 57, 52, 53 with 0.2 mile jogs (about 1:50).
Not a super workout, and initially I was annoyed for bailing on the 2 x 2m, but I realized it doesn't really matter. Just getting in runs and finishing workouts are the focus right now. |
| Asics DS-Trainer Miles: 8.50 |
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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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Fire roads to Warm Springs Rd. - 1:33
Long run from the cabin - basically the same loop I did with Karl last year. Tried to keep it slow on the uphill section, but even doing that, I was maxed out at the end. Great run, though.
About an hour later, I jogged another 10 minutes with Nica in the stroller and walked about 30 more. Finished with a nice cold dip in the South Fork of the Payette. |
| Saucony Ride 2 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Treadmill - 26:15
Legs are dead from yesterday's hilly trail run! I literally shuffled along for a short run before calling it good as a recovery day. |
| Saucony Progid Guide 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 | | 8.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 9.00 |
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P.M. - Canal banks to Cassia Park - 54:29
Legs felt a lot better today. Kept the run slow to recover and because it was super hot at 4 p.m.! Overall pace of 7:47/mile.
PMII: - Borah track
Took Leo for a swim in the canals, then did a mile on the track and a mile barefoot on the football field. Lots of short accelerations and drills. Felt good. |
| Brooks Miles: 1.00 | Saucony Progid Guide 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Canal Banks - 30:05
Ran at 11 a.m. Slept horrible last night, so I took a nap after I dropped Nica at school, and blew a chance for a long run today. As it was, I just had time for 30 minutes. Sleep sounded better than running at the time. |
| Saucony Progid Guide 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Canal Banks + US Bank - 28:10
Ran before flying to Savannah. Felt OK | |
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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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From the Hyatt in Savannah - 41+
Spent a couple of hours at Tybee Island this morning on the beach. Then we checked into the hotel and headed for a run shortly after. The Southern heat and humidity at 4 p.m. was brutal! Despite that, I had a good run along the river and around Forsyth Park. Sweating like crazy! |
| Saucony Progid 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 | | 3.00 | 0.00 | 2.00 | 0.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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Treadmill - 40:00
Finished my meetings at 5 p.m. and wasn't brave enough to run outside when it was close to 100. I opted for the treadmill, and got a quality workout in. Did 6 x 2:00 on/1:00 off at around 6:05/mile pace, then 3 x 1:00 on/1:00 off at 5:40/mile pace. Despite being inside, it was still humid. |
| Saucony Progid Guide 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Run in Savannah from the Hyatt - 38+
At 7 a.m. before the meetings started. Ran around Forsyth Park. Nice run on a warm and humid morning (everything is warm and humid to me down here). |
| Saucony Progid 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Run in Savannah from the Hyatt - 38+
Another early morning run before the meetings. I had a bad night of sleep last night and was dragging today. Averaged about 7:30 - 7:40 miles. |
| Saucony Progid 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 | | 2.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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Treadmill - 20+
Ran on the treadmill at the Hyatt before checking out. We were under a bit of a time rush after sleeping in, so we just did 20 minutes. Last half mile at 6:20/mile pace.
Spent the rest of the day having fun, so didn't get out for another run like I'd planned. |
| Saucony Progid Guide 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 | | 4.50 | 0.00 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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A.M. - Tybee Island Beach - 23+
An easy barefoot jog on the beach at 9 a.m. Thought my achilles were both going to snap most of the way. Should have worn shoes. Great morning and not too many folks out yet.
P.M. - Run from Port Wentworth hotel - 27:43
Drove around looking for a good place to run, but couldn't find one! I opted for some back industrial roads that worked out OK in the end. Did 2.5 miles of the run at about 6:10 -6:15 pace, which was fairly tough at 6 pm in the heat and humidity. |
| Saucony Progid Guide 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Canal banks + run to Gold's - 42:52
Flew back to Boise. Got up at about 4:30 a.m. EST (2:30 a.m. our time) so it was a long day. I ran at about 2 p.m. and the weather was perfect - 80's and breezy. Right achilles really sore from the jog on the beach and the day of travel (travelling always messes with the achilles tendons). |
| Saucony Ride 2 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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PMI: Treadmill - 27:55
Achilles felt a little bit better after the day off. I maxed out at 7:30/mile pace so that helped too.
PMII: Canal Banks - 38:36
Ran with Rebecca right at twilight. Had a pretty good run. Minimal achilles soreness during run, but a little worse afterword. |
| Saucony Progid Guide 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Alpine Creek Trail - 1:30+
Power hiked up the trail, then ran down in the rain. Awesome trail on the back side of Redfish Lake. With Rebecca, Mat, Andy, Travis and Mike. Very memorable afternoon. |
| Saucony Progid Guide 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Fire roads - 1:15
Ran to the "waterfall" (not much water flowing there right now) and added 15 minutes on another road before getting turned away by private property. Super super hot this afternoon and I really suffered. Would have been wiser to run earlier in the Alturas Lake/Stanley area. |
| Saucony Progid Guide 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 | | 148.00 | 0.50 | 15.50 | 2.00 | 0.00 | 0.00 | 0.00 | 166.00 |
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| Saucony Ride 2 Miles: 34.00 | Saucony Progid Guide Miles: 100.50 | Asics DS-Trainer Miles: 20.50 | Brooks Miles: 5.00 |
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