| 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 | | 146.25 | 5.00 | 13.50 | 2.75 | 0.00 | 0.00 | 0.00 | 167.50 |
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| Saucony Ride 2 Miles: 15.00 | Saucony Ride 3 Miles: 101.50 | Asics DS-Trainer Miles: 11.50 | Saucony Progid Guide Miles: 30.00 | Asics Trail Miles: 5.50 | Nike Air Streak 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| West Bench canals + greenbelt - 57:50 Started from the DoubleTree. Did about 35-40 minutes on the new canals and the rest on the greenbelt. Timed a couple of sections on the greenbelt and I was able to do about 7:40/mile pace, so that was good. Listened to some Cat Stevens on the I-Pod. It was definitely just a jog easy and enjoy some Cat Stevens night. |
| Saucony Ride 2 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 | | 5.50 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Borah track - 43:04 Hot out and I felt horrible, but got through a decent run. Did a couple of 200's to test the hamstring, and it felt runable at about 6:00/mile. Maybe a tempo run in the cards next week. |
| Saucony Ride 3 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 | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Smith Creek - 1:13 Felt really strong on this one. It was a warm afternoon, but I was able to make it quite a bit further than last weekend. Usually a vacant forest service road, but today I saw several four wheelers and dirt bikes. They all looked surprised to see me. Hammy felt pretty good. |
| Saucony Ride 3 Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Started a run from the cabin (7 minutes) but Emily's family arrived just then so I stopped. Oh well. |
| Saucony Ride 3 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Fire roads to McBride Creek - 1:26 Good trail run this afternoon. Carried 32 oz of fluids, which helped immensely. Started to wear down a bit the last few minutes of downhill, but all in all, a pretty solid time on a very challenging trail course. Sad for the weekend to end. |
| Saucony Ride 3 Miles: 11.00 |
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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 | 1.00 | 0.50 | 0.00 | 0.00 | 0.00 | 6.00 |
| Borah track - 44:55 My hamstring felt a lot better this evening but my right achilles picked up the slack and hurt quite a bit. I tried to do some running at threshold pace and faster to test the hamstring. I ended up doing an 800 (2:54), 4 x 200 (38-39) and an 800 (2:55). That pace felt fine on the hammy so I think I'm good to go in that respect. |
| Asics DS-Trainer 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 | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| A.M. - Neighborhoods - 32:11 For the first time in years, I was influenced by a Runner's World article. The particular article was about running in the morning and it hit home. The author talked about the burden of trying to be a family man and fitting in an evening run. So I got up at 5:30 and did a few miles before work. 8:03/mile pace. P.M. - Greenbelt + run home - 56:05 Emily and I played at the Ann Morrison fountain and playground with Nica, then when they drove home, I ran on the greenbelt for about 20-25 minutes then ran home. Tired and low on fuel/water, but was able to manage about 7:25/mile average. |
| Saucony Ride 3 Miles: 11.50 |
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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 |
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Neighborhoods - 32:12 Another morning run before work (2 in a row!). Started super, super slow and managed to dip under 8:00/mile with a blazing 7:59/mile average. PM: Drove to Garden Valley and didn't run.
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| Saucony Ride 2 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 |
| Smith Creek - 47:05 Ran pretty hard and battled the afternoon heat. The road seemed especially steep today. Also played in the river, swam in the pool and golfed 18 holes. Big day in the sun! |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Borah track - 40:19 Achilles really sore this evening. Had to keep the pace super slow, but it still hurt. |
| Saucony Ride 3 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 |
| Neighborhoods + treadmill - 33:15 I ran 12 minutes outside but my achilles hurt too bad, so I came inside and stretched/watched some TV. A bit later I finished up with 20+ minutes on the treadmill super, super slow. Achilles felt better once warmed up and stretched out. 10 minutes of core/weights post run |
| Saucony Ride 3 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 |
| Treadmill - 33:45 Achilles bugging me again. Started out at a shuffle and ended at a jog. Runable at 8:00/mile max. |
| Saucony Ride 3 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 | 2.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 1 mile warmup; 4 miles steady; 2 miles warmdown Did some stretching/core work before the run to try to loosen up; it may have helped. Jogged to the track and attempted a 4 mile progression run. Goal was to cut down each half mile, and I succeeded. First decent run in a while. Felt really good to not be in extreme achilles pain. Splits of 3:18, 3:14, 3:13, 3:09, 3:07, 3:03, 2:59 and 2:54 |
| Saucony Ride 3 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 | | 3.50 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Run to St. Al's - 29:45 In the dark (and rain). Tired, but left my car at St. Al's so I had to go retrieve it. Did 3 x 1:00 easy pickups on the way in the 5:50's range. |
| Saucony Ride 3 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 |
| Treadmill - 28:45 At 6 a.m. Uneventful. Drove to Gooding after work for dinner, then onto Sun Valley for the weekend. |
| Saucony Ride 2 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Pioneer Cabin - 2:05 Epic run/hike. Probably not the greatest running trail in the world, especially for my fitness level, but you can't beat the views. Here's a shot from the top I pulled off google. Amazing views of some 12,000' peaks in the Pioneers. The trailhead is about 8 miles from Sun Valley. Every time I'm in Sun Valley I forget how amazing that place is. I started the run at about 1:30 p.m., and the day was warm, but not too bad. The trail climbs from 7,000' to 9,500' at the cabin in about 4 miles. I had to hike several steep or rocky spots and reached the cabin in 52 minutes. Gorgeous at the cabin - just a perfect day. I took another trail back down (Long Gulch) which proved to be pretty technical in a couple of spots. Definitely some hiking going down. Had a stretch where I thought I lost the trail and had to double back almost a mile, but then got things squared away and made it down. Got a trail map of the area and wished I was here for a month. Hundreds of trails all within short drives.
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| Saucony Progid Guide Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| A.M. - Trail Creek/Corral Creek - 54:25 Another great trail run in Sun Valley. Ran from the Inn and just cruised along these nice, mostly flat trails. Met Emily and Nica the last few minutes and ran with them. P.M. - Canal Banks - 20:12 Easy shakeout run at 8 pm in my new Asics trail shoes I bought in Sun Valley this afternoon. Stiff and heavy, but they will come in handy from time to time (they would have been perfect yesterday). |
| Saucony Ride 3 Miles: 7.00 | Asics Trail 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 | | 3.50 | 1.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 5.00 |
| Treadmill at Golds - 37:02 Felt pretty good, but quads a little sore. Did some various pickups throughout the run. |
| Saucony Ride 3 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Borah track Jogged around the track with Emily and Nica. Wore my Nike flats for the first time in over a year and did a few strides. Was going to get out later for 5 or 6 more but went to bed instead. |
| Nike Air Streak 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 | | 4.00 | 1.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| South Cole canal banks - 38:40 Hot out this afternoon and I was dehydrated and felt horrible. Ran from work on the canals and neighborhoods. Good place to run; I should do it more often. Tried a progression run, but I was just dead today. Miles of 7:33, 7:05, 6:42, 6:22 and 3:05 (half mile) followed by a mile easy. |
| Saucony Ride 3 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 | | 4.50 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Treadmill + neighborhoods - 55:05 Ran 35 minutes easy on the treadmill, then changed shoes and did 3 miles hard outside in 17:40 (6:00, 5:50, 5:49). The last mile was tough, as I haven't done much quality work for a long time. |
| Nike Air Streak Miles: 3.00 | Saucony Ride 3 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 | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| A.M. Valley High + Terrace Lakes - 52:58 Did a couple loops of the Valley High subdivision then ran to Terrace Lakes and did about 2 miles on the back 9 of the golf course. Steady pace on a nice morning. Going to be a warm one today. Wore the asics trail shoes for the first 3 miles. Too heavy and stiff for my liking. May just be a hiking/backpacking shoe for me. P.M. Borah track + neighborhoods - 33:35 Moderate pace in the dark. Enjoyed Wilco's new album on the I-Pod. |
| Saucony Progid Guide Miles: 8.50 | Asics Trail 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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Canal banks + Borah track - 36:10 Twilight run after a busy day. Got lots of stuff done at home. Ran 20 minutes on the canals, then did 2 x 800 in 2:59 at the track, then a run home. Felt pretty good. Just working on goal half marathon pace for the City of Trees in 2 weeks. |
| Saucony Ride 3 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 | | 3.50 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill at Gold's - 34:45 Sore back today (non-running related). Jogged super easy on the treadmill with just a few pickups (4 x 45 seconds at 6:00/mile) to move the legs a bit. |
| Saucony Ride 3 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 | | 4.25 | 0.00 | 1.50 | 1.75 | 0.00 | 0.00 | 0.00 | 7.50 |
| 1.5 mile wo; Running Times workout; 1.5 mile wd Warmup on the canals, then did a workout from the recent Running Times magazine. 1.5 miles tempo at 5:58/mile (3 min recovery); 1 mile 5k pace at 5:27 (3 min recovery); 800m at 2:42 (2 min recovery) and 2 x 200 in 37. Good workout for me but not too taxing that I'd give up on it. Perfect for right now. |
| Saucony Ride 3 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Neighborhoods - 33:58 Long day at work (parent - teacher conferences) and I was having some bad stomach cramps, but I got out for a short run in the dark. Felt horrible. |
| 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 | | 1.50 | 1.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Neighborhoods - 36:24 Did a 5 mile progression run this afternoon. It was hot, and a struggled a bit, but still a good workout. Miles of 7:30, 6:33, 6:06, 5:55, 5:54. |
| Asics DS-Trainer 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 | | 146.25 | 5.00 | 13.50 | 2.75 | 0.00 | 0.00 | 0.00 | 167.50 |
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| Saucony Ride 2 Miles: 15.00 | Saucony Ride 3 Miles: 101.50 | Asics DS-Trainer Miles: 11.50 | Saucony Progid Guide Miles: 30.00 | Asics Trail Miles: 5.50 | Nike Air Streak Miles: 4.00 |
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