| 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 | | 100.15 | 0.25 | 0.25 | 3.55 | 0.00 | 0.00 | 0.00 | 104.20 |
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| Nike Zoom Elite Miles: 24.80 | Saucony Progrid Guide Miles: 23.80 | Asics GT-1000 Miles: 52.20 | Nike Triax Structure Miles: 2.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.70 |
| Valley High loop + Middle Fork Rd. - 1:03
Ran the loop with Emily in 28 minutes, then on the roads with Rebecca for 35 minutes. Finished with a swim in the river.
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| Nike Zoom Elite Miles: 6.70 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
| Terrace Lakes and back - 30:15
Hard pace from the cabin just past the pool and back. Felt pretty good.
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| Nike Zoom Elite Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.25 | 0.00 | 0.00 | 0.00 | 4.50 |
| BK Track - 35:23
Mostly an easy pace in the dark. Did a few easy, easy speed drills adn 4 x 100 strides. Average pace of 7:52/mile.
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| Saucony Progrid 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Hillcrest neighborhoods - 40:16
Slow pace on a hot, windy day. Average pace of 8:03/mile. Felt horrible.
Core and back exercises - 10 minutes
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| Asics GT-1000 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 | | 5.50 | 0.25 | 0.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Treadmill+ - 48:45
10 minutes on the canals to pick blackberries, then 38 minutes later on the treadmill at the gym. Started at a shuffle, then progressed to threshold pace (roughly) by the end.
Also did 15 minutes of stretching and core work, plus some pushups and a few sets of the chest press machine.
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| Nike Triax Structure Miles: 1.40 | Nike Zoom Elite Miles: 4.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 4.60 |
| Neighborhoods + Borah track - 36:37
Slow jog at 10 pm. Did a few strides at the track. Average pace of 7:58/mile.
10 minute core workout and 2 x 20 pushups pre-run.
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| Asics GT-1000 Miles: 4.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| South Cole Canal Banks - 23+
Really hot afternoon run from work before driving to Twin Falls. "Short run is better than nothing" type of day today.
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| Asics GT-1000 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 | | 5.80 | 0.00 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 6.00 |
| Rock Creek Park - 56:04
First 4 miles with Emily (10:30, 10:32, 10:30, 10:33) then ran home 2+ miles at about 6:55/mile pace with a couple of pickups. Hadn't been on that stretch of the trail for years...does not compare well with the Boise Greenbelt, but it's about the best close by in Twin Falls.
Pushups: 2 x 20
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| Asics GT-1000 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 | | 5.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.10 |
| Greenbelt - 39:00
Really warm at 11:30 a.m. Ran from the Riverside upstream and back, then hit the pool there for a couple of hours. A bit of a struggle on this run - just feeling slow and out of shape every run lately (which I am). Average pace of 7:39/mile.
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| Asics GT-1000 Miles: 5.10 |
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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 | 0.30 | 0.00 | 0.00 | 0.00 | 4.00 |
| Canal banks - 31:23
Ran a couple of errands via the canal banks. Still hot at 9 pm. Although I ran slow, I felt a little lighter and less dead-legged than in the past few weeks. Did 5 x 20 second pickups in the last half of the run.
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| Nike Zoom Elite 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Treadmill - 20+
Tough couple of days -sick kids and no running. Got in a short workout on the treadmill, and also 15 hard minutes of core and weights at 10 pm.
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| Asics GT-1000 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 | | 3.40 | 0.00 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 3.60 |
| Canal banks - 27:22
Steady pace before work. Did 3 x 20 second pickups during the last mile. Need to start getting into some better sleep habits. Nice to get in a morning run for a change.
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| Asics GT-1000 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 | | 6.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.60 |
| Smith Creek - 53+
Morning run with Jeremy Wallace from the cabin. Out and back, and got in some good climbing for a bit. Fun to get out and actually put in a few miles and get a decent run in. One of the longest runs since the half marathon in May?
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| Asics GT-1000 Miles: 6.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.80 |
| Castle Mtn to Shilo Creek Rd. - 48+
Great run with Jeremy from the cabin. Went past the golf course, then followed Castle Mtn to the top and came back on the doubletrack on Shilo Creek Rd. Gorgeous morning and another nice day to be out getting in some miles.
Ran to pick some blackberries on the canal later in the evening (0.7 miles)!
10 minute core workout
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| Nike Triax Structure Miles: 0.70 | Asics GT-1000 Miles: 6.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.80 | 0.00 | 0.00 | 0.00 | 5.10 |
| Greenbelt - 37:22
Good run after being sick the last 2 days. Did some pickups on the way back (4 x160m and 2 x 320m) at about 5:30/mile pace. Overall average of 7:22/mile.
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| Saucony Progrid Guide Miles: 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.40 |
| Neighborhoods/Borah Campus - 34:51
Ran at night around Borah at a pretty slow pace. 7:53/mile.
Core workout - 10 minutes
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| Asics GT-1000 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 | | 6.40 | 0.00 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 6.60 |
| Run downtown - 40:04
From home at 11 a.m. to pick up the Subaru that I left downtown last night. Did 6 x 10 second sprints to work on form/coordination in the last 2 miles. 7:29/mile average. Felt OK
Later 1.3 miles to run an errand in the evening.
10 minutes core work
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| Asics GT-1000 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 | | 4.00 | 0.00 | 0.00 | 1.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| Englefield Greens - 40:00
Evening run down the canals and several laps around Englefield Greens. Did 4 x 1:30 and 2 x 1:00 pickups at a moderate/relaxed pace. Felt OK. Average pace of 7:31/mile.
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| Nike Zoom Elite 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 | | 3.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.80 |
| Canal Banks - 29:45
Super tired tonight, but just trudged along the canals. Not a super run, but not all of them are. Average of 7:44/mile.
15 minutes of core
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| Saucony Progrid Guide 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 | | 5.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.40 |
| Hulls Gulch - 41:02
Evening/night run 20 minutes up the gulch and back. Really enjoyed actually driving somewhere and running in a cool place. Not that I don't love running on the canals every day...
Average pace of 7:40/mile.
10 minutes core work
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| Saucony Progrid Guide Miles: 5.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run
20 minutes weights, core and 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Middle Fork Rd - 39:30
Mostly on the roads, with detours up McBride Creek Rd and Brotzman Rd. Felt OK.
15 minutes core work (pre-run)
2 mile walk on Valley High loop
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| Saucony Progrid 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 | | 100.15 | 0.25 | 0.25 | 3.55 | 0.00 | 0.00 | 0.00 | 104.20 |
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| Nike Zoom Elite Miles: 24.80 | Saucony Progrid Guide Miles: 23.80 | Asics GT-1000 Miles: 52.20 | Nike Triax Structure Miles: 2.10 |
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