| 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 | | 128.50 | 9.00 | 4.00 | 6.00 | 0.00 | 0.00 | 0.00 | 147.50 |
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| Adidas Miles: 14.00 | Nike Structure Miles: 78.00 | Brooks Miles: 47.00 | Nike Zoom Miles: 8.50 |
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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 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Canal Banks + neighborhoods - 39:53
Felt a lot better today than I did yesterday. Did an easy, moderate, steady/hard progression again. 12 minutes at 7:40/mile; 13 minutes at 7:07/mile and 10 minutes at 6:11/mile before a five minute jog with Leo. | |
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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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Borah campus/track - 49:02
Easy run in the dark. Didn't feel good at all, but kept the pace easy so I'd get through it. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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City of Trees 1/2 marathon course - 1:33
Woke up to rain and wind. I was pretty sure Mat was going to bail, but at 8:35 he called and said he was at the starting line and running the half marathon. I drove down to about the 2.3 mile mark on the course and caught him as he was coming by. I ran the next 10.5 miles with him before turning off and jogging back to my car. Despite the miserable conditions, Mat ran a 1:32 - 2 minutes off his goal. It was a lot of fun to pace Mat and also a good way to get in 13 miles. I hadn't run over 8 miles in a long time prior to this, so I'm glad I can still do it. |
| Nike Structure Miles: 13.00 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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Ann Morrison Park - 17+
Jogged the city meet course really easy with the team. Legs felt a little dead but not really sore. | |
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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 | 1.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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XC Practice
Today I raced the xc team for milkshakes. On our mile course, I gave the girls a 1:00 headstart and the boys :30. If any one runner beat me than I would buy milkshakes for the whole team. I ended up with a 4:59 and beat all of them so I was safe, although I ended up buying quite a few for those who forgot money.
Was going to run again at night but just got too tired. | |
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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 | 1.50 | 1.50 | 0.00 | 0.00 | 0.00 | 8.00 |
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PMI: 12 x 400 at XC practice
Ran some 400s on the grass with the team. The boys and girls each did 6, so my recovery was only about 30 seconds after each one. It was a good effort by the team and I had to push it to keep up at the end.
PMII: Canal Banks - 31+
Easy run on the canals. Last 6 minutes with Leo in the neighborhoods. | |
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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 | 0.50 | 0.00 | 0.00 | 0.00 | 2.00 |
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XC practice
Some easy jogging, Indian running and 10 x diagonals, all on the grass. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Sun Valley trails - 45:31
Ran from the lodge and did close to 30 minutes on some super scenic trails, then back through the golf course and bike path. Great run. Came down with a cold and felt lousy most of the day, but better after this run. | |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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Canal banks - 22+
Drove back from Sun Valley and got home just before dark. Got Leo out for a pseudo run. AKA a light jog/shuffle. | |
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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 | 1.50 | 0.00 | 0.00 | 0.00 | 4.00 |
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Ann Morrison Park - NT
Ran down to the park with the team, then did 8 x 1:00 hard with a 1:00 walk recovery before jogging back up to school. |
| 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 | | 0.50 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 1.50 |
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XC Practice
Jogged, stretched and then did the mile loop in 5:40. The fastest time previously this season was a 5:56, I think. So that's good progress for the team. Intended to run tonight again, but I didn't. | |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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Ann Morrison Park - NT
A couple of cheap miles while running around the park cheering for the team at city. We had some bright spots, so that was fun. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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A.M. - Run to work - 23:58
Felt pretty good for 6:30 a.m. Maintained a decent pace.
P.M. - Run home - 28:20
Ran home on Kootenai and ran into Tim Severa. Ran back to Borah with him, then took the canals home. Great fall 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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Federal Way bike path + run home - 1:11
Thought I was getting sick today, but pulled out of it mid-afternoon. Did an easy 29 minutes with Emily while pushing Nica in the stroller, then ran home 42 minutes via the Depot and the canals. Kept it all pretty easy, but still was bonking toward the end. Definitely not 100% right now. |
| Nike Structure Miles: 8.00 |
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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 |
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Canal banks - 22:12
Had 30 minutes to squeeze in a run so I hit the canals, and came back through the neighborhoods. On the verge of getting sick, so this effort even felt kind of tough. |
| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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A.M. - Run to work - 24:38
Steady pace. Warm morning and I actually overdressed. Listened to some Rhett Miller on the I-Pod.
P.M. - Run home - 31:24
Ran with James past Cassia for 15 minutes, then he headed back to school and I finished up my run home on the canals. |
| Nike Structure 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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A.M. - Run to work - 24:46
Felt pretty good this morning. A bit chillier, but it felt nice.
P.M. - Run home - 26:05
Down Kootenai and on the canals. Picked up Nica and pushed her in the crappy stroller for about 3 minutes home. | |
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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 | 3.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Camelsback trails - 39:35
I ran with Mat and his running group this evening. Mat felt the need tonight to run all out - a catharsis so to speak - and we left the parking lot and were doing sub-6 pace almost immediately. Within a mile we had dropped everyone and we had backed off the pace a little, but kept up a strong tempo most of the rest of the run. It was a great course tonight and I had a great run, followed by some social time at Highland's Hollow. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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A.M. - Run to work - 24:48
Easy but steady pace. Felt better than I thought I would
P.M. - Run home - 25:18
Hard pace because I was late. Kootenai to the canals, then home with Nica for 3 minutes in the crappy stroller. Really fatigued today. | |
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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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No run
Walked with Emily and Leo for about 1:30 carrying Nica around some dirt roads from the cabin we were looking at in Garden Valley. | |
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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 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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A.M. - Walk at Ponderosa State Park
Cold, crisp morning. Lots of fall colors to be seen. Walked with Karl, Jenn, and the boys and Emily. Carried Nica again.
P.M. -West Mtn Road + No Business Lookout Road - 55:52
Great run from the old Tamarack Falls store. Steady on the way up, then hard most of the way down. Was hurting a bit the last 5 minutes but felt great other than that. Super fall afternoon. |
| Nike Structure Miles: 8.00 |
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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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No run
Walked a couple miles on the Tamarack Golf Course. Gorgeous scenery again. Great weekend for being outdoors. | |
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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 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Treadmill - 43:30
Just a basic easy run on the treadmill tonight at home. Cold and rainy outside so I opted to stay in. Kept the pace real slow except for a few pickups in the 6:20s near the end of the run. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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A.M. - Run to work - 24:38
Just kept it easy this morning. Felt pretty good.
P.M. - Run home - 28:10
Came back on the canals. Windy and really cold. Winter is here. |
| Nike Structure 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 | | 4.50 | 2.50 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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A.M. - Run from South - 11+
Got dressed to run to work, then remembered I needed to drive because I had to bring some documents with me. So I drove, and only had time for a mile and a half run when I got there.
P.M. - Treadmill at Gold's - 42:20
Decent run tonight. Did 3 x 5:00 at 6:27/mile pace (approx MP) and then 4 x 40 seconds at 5:36/mile pace (approx 5k pace) during the run. Until I can built some fitness, I probably won't do any "real" workouts. But I'll try to do some pickups and easy strength work to get back into the swing of things. |
| Nike Structure 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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A.M. - Run to work - 26:39
Legs a bit heavy this morning. Took a different route, which is a minute or two slower I think.
P.M. - Run home - 23:59
Legs still tired and I was definitely a bit dehydrated. Drank more coffee than water today, I think. Not cool. |
| Nike Structure 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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A.M. - Run to work - 24:35
Felt pretty good this morning.
P.M. - Run home - 27:01
Had to push the pace a bit to try to get home on time. Felt kind of sluggish and dehydrated again. Really need to work on drinking fluids at work other than coffee. |
| Nike Structure 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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Rock Creek Park - 46:23
Steady paced run from Mom and Dad's new house. Ran to the Filer Ave. entrance of Rock Creek, then went through the park and up the "new" trail to Addison and back. Legs and body fatigued - probably from a hike up Dry Creek earlier in the day. Running in Twin Falls is interesting - in one 46 minute run I had some girl yell at me to put some clothes on (weird, I was wearing running shorts while running) and two cars drive right at me before swerving out of the way. That never happens in Boise. |
| Nike Structure 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 | | 128.50 | 9.00 | 4.00 | 6.00 | 0.00 | 0.00 | 0.00 | 147.50 |
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| Adidas Miles: 14.00 | Nike Structure Miles: 78.00 | Brooks Miles: 47.00 | Nike Zoom Miles: 8.50 |
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