| 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 | | 96.50 | 6.50 | 7.00 | 3.00 | 0.00 | 0.00 | 0.00 | 113.00 |
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| Nike Structure Miles: 31.50 | Brooks Miles: 26.50 | Nike Zoom Miles: 29.50 | Adidas Miles: 25.50 |
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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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PMI: Run to the Depot and back + 8 x short hills
With the xc team.
PMII: Neighborhoods - 20:51
Pretty easy pace from home at 9 p.m. |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Run to Gold's and back - 28+
Steady pace with 25 minutes of solid lifting in between. | |
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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 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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1.5 mile wo; 3 x 800; 1 mile wd
Workout with the team at Cassia Park. 800s in an average of about 2:57. Pretty good workout for most of the kids. | |
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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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XC practice - 24+
Ran a loop and measured with the Garmin, then did a 1.8 mile run at about 7 min/mile followed by a short cooldown. | |
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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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A.M. - Walked a couple of miles with Leo, Emily and Nica. Did 20 minutes of crunches, planks, lunges, pushups, dips, bleachers etc at Borah track.
P.M. - Neighborhoods - 22:03
Little 3 miler through the neighborhoods. Worked on the yard and house all afternoon. | |
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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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5 mile Gulch to Orchard Gulch - 1:07
I called this evening "ground zero." There is nowhere in running to go from here but up...I am about 15 lbs overweight and have probably averaged about 20 mpw in 2009. I'm like a contestant in "The Biggest Loser" just struggling to make it through my runs each day. Can I be fit by spring if I improve my mileage and commitment to running? I believe I can, but I know the first couple of months won't be pretty.
Tonight's run was gorgeous, but tough. I started on Rocky Canyon Rd. and did the loop. Along the way, I gained 1,100' elevation in the first 3 miles. I did have to stop and walk twice. I was not expecting that. The fruit in Orchard Gulch isn't quite ripe yet, so I'll have to come back later, which is fine, because there are hands down my favorite trails in the Boise front. | |
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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 | 0.50 | 0.00 | 0.00 | 0.00 | 3.50 |
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Neighborhoods - 26:02
Steady on the first loop, then some fartlek on the second before a short cooldown with Leo.
Weights & core - 20 minutes |
| Nike 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 | | 1.50 | 0.00 | 0.00 | 2.50 | 0.00 | 0.00 | 0.00 | 4.00 |
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PMI: 15 x Train Depot Intervals with the team. New workout - I broke the team into 3 groups. Most groups ran 5 of the intervals, while I just did all of them. I had between 15 and 30 seconds of rest between, so I was breathing hard at the end. It was fun.
PMII: 15 minutes ellyptical and 20 minute hard weights at Golds |
| Nike 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
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Borah Park and back - NT
First ever run with Nica in the stroller. She seemed to like it, so this will hopefully become something we do on a regular basis.
A glorious 17 miles for the week. Wow. Can I start back in training next week? (This week didn't really pan out) |
| Nike Structure 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 | | 4.50 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Greenbelt - 41:37
From the DoubleTree downstream and back. Out in 21:30, back in 20:07. Did 3 x half mile pickups on the way back at 3:03, 2:59, 2:59. Felt pretty smooth on those. Great evening.
Weights & core - 20 min
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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 |
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Ann Morrison Loop - 35:52
Ran it backward solo for about 8-10 minutes until I hit the team going the other direction, then mostly with James for the rest of the run. Some real slow parts in there too. | |
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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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PMI: Greenbelt - 36:00
Ran from South to the greenbelt and upstream a bit. The team did very well on this run. The middle part of the run was slow again, but the first and last 10 minutes was fairly steady.
PMII: Greenbelt - 20:37
With Emily and Nica in the stroller. Did a shade under 2 miles at a very easy jog. |
| Brooks Miles: 4.50 | Nike Structure Miles: 2.00 |
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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 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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Treadmill - 27:04
Mostly easy pace with a few pickups in the MP range (6:30s). |
| Nike 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 | | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
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Run to the Depot and back - NT
With the XC team. Hung out while they played capture the flag. | |
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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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Canal banks + Borah track - 46:47
Felt like absolute crap on this run. Heavy legged and lethargic. Did a couple miles on the track in the 7:20s.
Weights - 20 minutes of hard circuits | |
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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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Canal banks + Borah track - 35:21
Felt a bit better than yesterday. Did a timed mile at the track at a steady/hard pace in 5:54, but the rest was just at an easy/moderate pace.
Weights - 20 minutes hard circuits similar to yesterday | |
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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 | 1.50 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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1 mile w.o; 6 x 800; 1 mile wd
Ran with the team at Cassia. Boys and girls each did 3 x 800 (I did all of them). Good workout for the team as a whole. Times were 2:55, 3:10, 2:54, 3:15, 2:53, 3:12. | |
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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 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Ann Morrison Loop - 39:04
Ran with the team. Finished the loop and ran back and forth with the incoming runners until everyone was done. Did a half mile pickup to move from one group to another at mile 2. |
| 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 | | 2.00 | 2.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Mile at practice + treadmill - 35+
Easy jog, stretch, then our mile loop at practice. I paced our top guy to a 5:54, which was an improvement from a few weeks ago. Then I came home and did 28 minutes on the treadmill, with 4 x 3 minute pickups in the 6:30 range (MP). | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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A.M. - Hillcrest Golf Course - 58:11
Ran at 10 a.m. First 4 miles at around 7:30 and last 4 just over 7:00 pace. 8 miles is a challenge right now, but it didn't end up being that bad.
P.M. - Eagle Island State Park - 25+
Ran around cheering on the South runners at the Bob Firman Invite today. I should have brought the garmin because I've always wondered how much mileage I run during several cross country races, running back and forth to different points on the course. |
| Nike Zoom Miles: 8.00 | Nike 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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South Cole canal banks + neighborhoods - 40:23
Just a basic run at 7:20/mile pace. Didn't feel that great, but it was a nice morning and I ran through some neighborhoods I usually don't run in, so that was good. | |
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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 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Greenbelt - 52:44
Nice run this evening from the DoubleTree downstream and back. Split the run into 3 parts: 17 minutes easy at 7:50/mile pace; 17 minutes at 7:00/mile pace and 17 minutes at 6:22/mile pace. The last segment seemed to be tougher than it should have been, but I was fully recovered after a minute or two of a cooldown jog. | |
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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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Neighborhoods - 30:43
Ran slow tonight. My achilles was hurting quite a bit. I really hate these Nike Structure shoes and I didn't have my orthotics which made it worse. |
| Nike 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 | | 96.50 | 6.50 | 7.00 | 3.00 | 0.00 | 0.00 | 0.00 | 113.00 |
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| Nike Structure Miles: 31.50 | Brooks Miles: 26.50 | Nike Zoom Miles: 29.50 | Adidas Miles: 25.50 |
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