| 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 | | 101.20 | 5.50 | 0.75 | 1.05 | 0.00 | 0.00 | 0.00 | 108.50 |
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| Nike Zoom Elite Miles: 21.20 | Mizuno Wave Alchemy Miles: 14.20 | Nike Triax Structure Miles: 63.80 | Asics DS-Trainer Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.45 | 0.50 | 0.25 | 0.00 | 0.00 | 0.00 | 0.00 | 3.20 |
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Treadmill - 24:30
At home with 4x45 second pickups and 3x30 second pickups. Felt pretty good.
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| Nike Zoom Elite Miles: 3.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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15 minute strength workout
2x40 bicycle crunches
2x12 body weight squats
2x12 calf raises/drops
3x12 dips
3x12 pushups
1x12 reverse crunches
stretching
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.60 |
| Canal banks - 28:40 At 7:30 a.m. before leaving for Twin Falls. Out in 14:40, back in 14:00. Felt OK. Overall pace right at about 8:00/mile. |
| Mizuno Wave Alchemy Miles: 3.60 |
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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 |
| Run in Twin Falls - 26:16 Ran from Mom and Dad's house to the Shiloh Inn to pick up their car. Did 3.5 miles at a 7:30/mile average. Hot at 10 a.m. |
| Nike Triax Structure 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Canal banks + neighborhoods - 27:18 Decent run at 11 a.m. Average pace of about 7:45/mile. |
| Nike Triax Structure 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 | | 4.30 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
| Scriver Creek - 40:07 Hot afternoon, but a good run. Took it easy going up the road (but still ran at a decent pace) and on the way back opened it up a little bit, including mile 4 in 6:22. Felt pretty good. |
| Nike Triax Structure Miles: 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.40 | 0.50 | 0.00 | 0.10 | 0.00 | 0.00 | 0.00 | 5.00 |
| Canal banks + neighborhoods - 40:00 Ran 15 minutes easy on the canals, then did 4 x 10 second hills on Phillippi (not all out). Then during the next 10 minutes I did 3 x 1:00 pickups. Didn't feel that strong, but nice to do a little bit of quality at least. |
| Nike Triax 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 | | 4.50 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Greenbelt - 43:59 Did a bit of a progression run on the DoubleTree stretch. Miles of 7:58, 7:27, 6:58, 6:39 and a half mile of 3:15. The last half mile was also hard, but the greenbelt has been changed so that half mile is long and the markers are off. Pretty good workout all together. Ran at 9 pm so it was cooler. |
| Nike Zoom Elite 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Elliptical + treadmill - 40:30 30 min on elliptical and 10 on treadmill at Axiom. Fairly low intensity. Weights - 20 min hard 2 x chest press machine 2 x bench press 2 x lat pulldown 2 x straight arm standing pulldown 2 x butterfly machine 2 x curl machine 2 x captain chair leg raises 2 x planks (:40 sec) 2 x calf raises back stretches All sets 8-12 reps - no rest between exercises |
| Nike Triax Structure 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 | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| Canals + BK track - 23:39 Super hot at 3 pm and I didn't feel great, so I cut it short. Ran a few laps on the newly resurfaced Bishop Kelly track - really nice facility. Overall pace somewhere between 7:30 - 7:45/mile. |
| Nike Triax Structure Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.70 | 0.00 | 0.00 | 0.10 | 0.00 | 0.00 | 0.00 | 3.80 |
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Canal banks - 30:35 Easy pace with 4 x 12 second Phillippi Hills - not all out. Hamstring and calf not feeling great on right side on run home. Maybe hills are not an option yet. Weights - 15 minutes at home
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| Nike Triax Structure Miles: 3.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.20 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.70 |
| Treadmill - 30:05 Did 6 x 30 second pickups during the middle of the run. Felt good. |
| Mizuno Wave Alchemy Miles: 3.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.30 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| Greenbelt - 45:58 Progression run on the greenbelt right after a big rain storm. Huge rainbow was a nice backdrop for the first 3 miles. Miles of 8:05, 7:40, 7:24, 6:54, 6:31 and 6:32. Last mile got tough but I'm glad I finished it. Getting stronger. |
| Asics DS-Trainer Miles: 6.30 |
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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 |
| Canal banks + neighborhoods - 32:07 Uneventful run - hot at 11 a.m. Right calf sore two days after doing a longer run. Will have to watch that. |
| Nike Triax 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 | | 7.35 | 0.00 | 0.00 | 0.25 | 0.00 | 0.00 | 0.00 | 7.60 |
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Hillcrest Loop - 1:01 Long run (for me right now) at 7:30 a.m. Just tried to make it an hour going as slowly as I needed for everything to feel OK and not fall apart. Did a 0.25 mile pickup at the end of the run to turn over the legs. Felt pretty good, but right calf, knee and hamstring were all a little bit "off." Weights - 15 minutes
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| Nike Zoom Elite Miles: 7.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.90 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.90 |
| Middle Fork Rd + Garden Valley trail - 51:50 Ran 13 minutes on the road to get the car, then did 8 laps of the Garden Valley fitness trail. Slow trail with thick gravel and a good hill. The loop is about .6 miles. Progressed each lap and finished at about 6:45/mile pace. Good effort. |
| Mizuno Wave Alchemy Miles: 6.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Canal banks - 24:07 Easy run in the evening on the canals. Body was a little bit sore today. Weights - 15 minutes |
| Nike Triax Structure 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 | | 2.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.70 |
| Canal banks - 21:21 Easy run at 8 a.m. Picked some blackberries; ate my fill and took home a bag too. Successful morning. |
| Nike Triax Structure Miles: 2.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 4.40 |
| Borah campus + neighborhoods - 35:42 Was hoping to do a little workout this evening, but it got late and my body wasn't cooperating. First it was the back, then my foot going numb, then my knee - so I read the writing on the wall and jogged pretty easy. Did a few pickups at the end of the run. |
| Nike Zoom Elite 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Canal banks + neighborhoods - 37:35 Real slow pace at 10 p.m. Hydration and blood sugar must have been off as I was dizzy and had blotchy vision. Kept it super slow - 8:21/mile average. |
| Nike Triax 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Hillcrest Loop - 46:48 Ran with Rebecca from the house at 10 a.m. Getting pretty hot already. 8:30/mile average. Felt ok |
| Nike Triax 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Shilo Creek Rd - 36:07 With Rebecca from the cabin at 3 p.m. It was hot and we climbed quite a bit in the short run. Felt better than I thought I would. |
| Nike Triax 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| South Fork Rd. - 30:21 Pushed Nica in the chariot while the rest of the kids biked. Most of the run with Travis - mostly at an easy pace. Ran back and forth quite a bit to check on everyone when needed. Some walking at the end. |
| Nike Triax Structure 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Redfish Lake - 35:59 Ran from the Outlet Campground where we were staying. Ran on the beach and some random singletrack before finding the trail I was looking for. Did a few minutes on that before it got too steep and headed back to camp for dinner. 6700' elevation is tough at my marginal fitness level. |
| Nike Triax 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 - 23:42 Ran at 9 pm after driving back from Stanley. Picked some blackberries and brought home a bag (added bonus). The empty 24 ounce can of Miller High Life floating by me in the canal as I was picking the berries reminded me I was really living the "High Life." |
| Nike Triax Structure 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 | | 4.00 | 0.00 | 0.00 | 0.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| Canal banks + BK track - 33:56 Body felt absolutely horrible this morning, so I slogged through a few miles. Did 3 x 200m at the track in 44 seconds - it was like nightmares I used to have where I was running in quicksand and getting passed by everyone. At least I got out though... |
| Nike Triax 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 | | 101.20 | 5.50 | 0.75 | 1.05 | 0.00 | 0.00 | 0.00 | 108.50 |
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| Nike Zoom Elite Miles: 21.20 | Mizuno Wave Alchemy Miles: 14.20 | Nike Triax Structure Miles: 63.80 | Asics DS-Trainer Miles: 6.30 |
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