| 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 | | 86.30 | 0.00 | 2.40 | 1.60 | 0.00 | 0.00 | 0.00 | 90.30 |
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| Scott Miles: 19.30 | Road Bike Miles Miles: 81.60 | Nike Zoom Structure Miles: 65.30 | Hoka Infinite Miles: 5.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| Trinity Hot Springs - 27:06
Up the main forest service road, then a steep climb on a side FS road. Too hot and steep for me these days. Gained about 600'
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
| Canals + Englefield Greens - 32:49
At 9:30 a.m. - already getting hot. Average pace of 7:46/mile.
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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 |
| Biked to Table Rock and back - 16 miles
Mostly in the dark. Then hiked up Table Rock about 2.5 miles total.
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| Road Bike Miles Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.30 |
| Treadmill - 30:05
Slow jog at home.
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| Nike Zoom Structure Miles: 3.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Hiked about 2 miles (45 minutes) up Smith Creek with Karl and his dogs.
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 3.70 |
| Treadmill + run home from gym - 30:00
Felt OK. Started some easy weights too.
2 x 20 crunches
3 x 30 medicine ball obliques
2 x :45 planks
3 x 9 x 50 upright rows
2 x 12 x 85 seated rows
2 x 8 x 60 chest press
2 x 6 lunges
2 x 16 calf raises
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| Nike Zoom Structure 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Canal banks - 24:05
Out at about 8:20 pace, back at about 7:40 pace. Sluggish morning run.
Also biked 3 misc. miles in a.m. and 7.4 miles in p.m. in 30+ min.
50 crunches and 2 x :30 plans
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| Road Bike Miles Miles: 10.00 | Hoka Infinite 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 | | 3.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.40 |
| Canal banks + neighborhoods - 26:20
Started super slow and picked it up a little as I went. Cooler today at 8:15 a.m.
Also biked 2 miles in the a.m. and 7.8 miles in the p.m. in 31+ minutes.
Core/back exercises - 10 minutes
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| Road Bike Miles Miles: 9.80 | Nike Zoom Structure Miles: 3.40 |
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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 |
| Hillcrest neighborhoods - 35:00
From FitMania while Emily worked out. 7:38/mile average.
15 minutes strengthening exercises in P.M.
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| Nike Zoom 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 | | 1.70 | 0.00 | 0.50 | 1.00 | 0.00 | 0.00 | 0.00 | 3.20 |
| Borah track - 22+
Biked to the track and back, and did a progression run with half miles of 3:49, 3:41, 3:28, 3:18, 3:10, 3:06. Happy with the effort.
50 situps
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| Road Bike Miles Miles: 2.60 | Scott 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 |
| Bike ride - 7.4 miles in 30 minutes
Neighborhoods and to Albertson's and back. Hot!
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| Road Bike Miles Miles: 7.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Donnelly - 30:11
Steady pace around the loop and on the roads. About 7:30/mile average.
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| Nike Zoom 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Donnelly - 30:12
Around the loop and up to Roseberry Rd and back. 7:26/mile average.
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| Nike Zoom 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 | | 4.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.70 |
| A.M. - Donnelly - 37+
From the cabin onto West Mountain Rd., then some huckleberry picking.
15 minutes strengthening post run - squats, lunges, step-ups, pushups
P.M. - 5.1 mile bike ride - 21 minutes
Also did about 20 minutes of weights with Emily in back yard
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| Road Bike Miles Miles: 5.10 | Nike Zoom Structure Miles: 4.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Greenbelt - 37:29
Loop from the Riverside. Nice morning. Average pace of 7:30/mile.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.60 | 0.00 | 0.60 | 0.50 | 0.00 | 0.00 | 0.00 | 3.70 |
| Treadmill at Axiom - 30:00
Mostly slow but did 4 x 1:00 at 6:40/mile and 3 x 1:00 at 6:20/mile.
20 minutes weights and core pre-run
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| Nike Zoom Structure 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Bike ride - 10.4 miles in 40 minutes
Good ride at about 15.5 mph on a Boise Bench loop.
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| Road Bike Miles Miles: 10.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Canal banks + neighborhoods - 30:26
First 2 miles with Nica on her bike (9:30 - 10:00/min pace) then about 7:10/mile the last 10-12 minutes. Really hot out at 4 pm
Weights - 15 minutes
Curls, hammer curls, front raises, squats to hammer curls
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| Nike Zoom 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 | | 2.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.70 |
| Biked 8.2 miles to Ivy Wild Park - 31 minutes - 15.8 mph
Ivy Wild loops - 18:44
Quicker pace of 6:55/mile. Felt good, but bad blister on heel.
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| Road Bike Miles Miles: 8.20 | Nike Zoom 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 | | 3.20 | 0.00 | 1.00 | 0.10 | 0.00 | 0.00 | 0.00 | 4.30 |
| Treadmill - 32:20
Varied pace. Good workout.
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| Nike Zoom Structure Miles: 4.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Greenbelt - 1:16
Nice run from Park Center Axiom. Caught some cloud cover and cool temps and did my longest run in over a year. Held together pretty well.
P.M. - 1.5 mile ride with Nica
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| Road Bike Miles Miles: 1.50 | Nike Zoom Structure Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rode 10.6 miles in 41+
Surprise Valley/ E. Boise/ Greenbelt loop. Nice ride at 11 a.m.
Weights - 15 minutes
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| Road Bike Miles Miles: 10.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Barber Park - 37:24
Another nice morning run. Average pace of 7:29/mile. Didn't feel great, but got through it.
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| Nike Zoom 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 | | 2.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.70 |
| Canal banks - 20:46
Morning run before driving to Pocatello. 7:37/mile average.
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| Hoka Infinite 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 | | 4.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.70 |
| City Creek - 40:09
Up the ridge and onto the trail for a few minutes, then down the road and onto the trail to finish. Always a pleasure running this one.
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| Nike Zoom Structure Miles: 4.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.80 |
| Canals + neighborhoods - 30:00
Felt super sluggish on this one. Probably due to 10+ hours at Lagoon yesterday and 5+ hours driving today. First mile in 8:17 but worked it down to 7:21/mile pace by the end.
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| Nike Zoom 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 | | 3.50 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 0.00 | 3.80 |
| Treadmill - 30:30
Ran next to Emily at the St. Al's gym. Nice run with a few pickups at the end.
Weights - 15 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 | | 86.30 | 0.00 | 2.40 | 1.60 | 0.00 | 0.00 | 0.00 | 90.30 |
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| Scott Miles: 19.30 | Road Bike Miles Miles: 81.60 | Nike Zoom Structure Miles: 65.30 | Hoka Infinite Miles: 5.70 |
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