| 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 | | 110.50 | 4.00 | 22.60 | 1.50 | 0.00 | 0.00 | 0.00 | 138.60 |
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| Saucony Progid Guide Miles: 51.50 | Saucony Ride 3 Miles: 67.50 | Asics DS-Trainer Miles: 17.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Canal banks - 33:22 Morning run before driving to Gooding. Felt Ok. |
| 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 | | 3.50 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill - 31:00 Slow pace with 4 x 45 second pickups. |
| Saucony Progid Guide 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Canal banks - 21:08 Easy pace with a few pickups in the last mile. Something a bit longer tomorrow, something uptempo/moderately hard on Wednesday, then easy the next 3 days until the race Sunday. |
| Saucony Ride 3 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 | | 1.50 | 1.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Greenbelt - 28:37 Did a progression run (only had 30 minutes to run). 7:07, 6:23, 5:56, 5:49. Cool and rainy out and it was nice to be out on the greenbelt. Pretty solid run. |
| 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Treadmill - 21:00 At 5:45 a.m. before the ISCA conference. Felt ok. |
| Asics DS-Trainer 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Treadmill - 21:00 Another easy run at 6 am on the treadmill before the ISCA conference. |
| Saucony Progid Guide 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Greenbelt - 21:08
Picked up my number and race chip at the DoubleTree club and then did a brisk 3 miler with a couple of pickups. |
| Saucony Progid Guide Miles: 3.00 |
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| | Race: |
City of Trees Half Marathon (13.11 Miles) 01:18:53, Place overall: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.50 | 0.00 | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 14.60 |
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City of Trees Half Marathon - 1:18:53 - 6th place
Felt pretty good about this one. It was a great morning to race and it was exciting to see how much this race has grown. Some big guns up front - 1:10 for the winner - and some decent depth. The course is a loop on the roads and greenbelt that's fairly flat with few small uphills and one short, steep downhill at the end of mile 9. Ran really solid through 10 miles, but just faded and got mentally weak in mile 12 and 13.
Splits were super consistent:
1. 5:58. Top 5 separated themselves pretty quickly. I'm in no man's land. Pace feels pretty good. The game plan of 6:00/miles seems about right.
2. 6:01 Pass 2 guys this mile to move into 6th. Top 4 are looong gone. 5th place is close in front of me.
3. 6:00 Through Bown Crossing. 5th place guy (Jason Ridgeway) about 10 seconds ahead.
4. 6:06 Cruising, just keeping things steady and running within myself. With no long runs, high mileage or solid workouts behind me, I can't be too reckless.
5. 6:03 Onto Amity Rd.
6. 6:09 Up Amity to Federal Way - a solid hill
7. 5:49 Making up some nice ground on 5th place. Rolling along, feeling strong.
8. 5:55 Rolling pretty good down Federal Way. Pulled up with Jason. Made the mistake of running with him rather than trying to keep the momentum going. At the same time, it did feel good to run with someone for a change.
9. 5:57 Still feeling good, running side by side with Jason, knowing I have something left in the tank for a bigger move soon.
10. 5:53 Finishing Federal Way, and down to Capital Blvd. This mile should have been way faster. Passed Jason down the hill and eyeing someone who has been spit out the back of the lead pack. Tried to put some space on Jason but no luck. I know it's going to be tough the last 3 miles.
11. 6:02 On the greenbelt and past Bronco Stadium. Struggling here a little.
12. 6:13 Jason goes past me. I settle in, feel sorry for myself, concede that 6th place and sub 1:19 will be good enough, then try to get back into it - all in the space of a couple minutes.
13. 6:02 + 36 for . 11 Kind of complacent as I'm getting gapped.
Finished up with my body feeling intact. No cramped legs, no injuries, etc. That's a good sign.
Overall, a pretty good performance. Sub 1:18 and 4th place would have been better, but for the amount of training I've done, I'll take it! |
| Asics DS-Trainer Miles: 14.60 |
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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 |
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Treadmill - 41:20
Easy pace on the treadmill. Felt a little sore, but not too bad.
Also did 20 minutes of weights, core and stretching |
| Saucony Progid 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Cassia Park - 46:00
In the dark with a nice full moon and cloudy night sky. Ran fairly easy and listened to the Wilco album. I'm really enjoying it. |
| Saucony Progid Guide 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| A.M. - Run to work - 18:35 Ran quick because I was a little late. I assume it will be about a 20-21 minute run on average. P.M. - Run home + canal banks - 36:37 Felt Ok. A little tired this afternoon. |
| 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 | | 5.00 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Warm Springs to McBride Creek - 1:00 Awesome run with Jeremy Wallace. Steady but relaxed up Warm Springs, then we flew down the downhill double-tracks at basically an all-out pace (5:00-5:30/average probably). Great day outside and an amazing morning to be out enjoying the fall colors in the great outdoors. |
| Saucony Ride 3 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 | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| PMI: Smith Creek - 1:07 Drizzly, cloudy morning. Ran to the "top" of Smith Creek (where it starts to head downhill) at a steady but relaxed pace, then took it easy on the way down - the wet/muddy forest service road would have been tough to fly downhill on today like I did yesterday. It was nice and cool and the fall colors were excellent. PMII: Gold's Gym - 15 minutes on the treadmill, 10 minutes ellyptical and 30 minutes weights. |
| Saucony Progid Guide Miles: 2.50 | Saucony Ride 3 Miles: 9.00 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| BK Track - 33:52 Brisk evening. Didn't run until 10 p.m. Started slow and progressed to a reasonable pace. |
| 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 | | 3.50 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill - 32:05 Easy pace with 3 x 1:00 pickups at the end. Felt ok, but unmotivated. |
| 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 | | 1.00 | 2.50 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Canal banks + neighborhoods - 30:23 Made the best of the short window of time I had to run in today. Did a progression run with miles of 7:14, 6:27, 6:10 and 5:58 and a half mile easier. Felt pretty good.
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| 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 | | 4.00 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Canal banks - 31:08 Went out at a moderate pace and came back a bit quicker with 8 x 20 second pickups. |
| 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 | | 7.50 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| ISU Alumni Race 3K - 11+ I ran the Idaho State alumni cross country race this morning, although no one really raced it. The team has conference next week, so they just ran easy, and I was suffering from a late night out so I had no incentive to run hard. So Aaron Olswanger and I just ran easy/steady on the team's hilly cross country course so we could save some energy for running trails after the race. The last minute or two several of the ISU guys decided to pick it up and they went by me pretty easily. Aaron decided to sprint with them, but I just jogged it in. 55 minutes later on City Creek with Trevor, Melissa, Joe, Aaron and Mat. These are the best trails ever, and I truly enjoyed our easy run up to the gate and back. Great memories on City Creek. |
| 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 | | 4.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 5.00 |
| Borah track - 39:52 Cold out tonight and I was feeling kind of down and unmotivated. Just got out and jogged really, really slowly and did a couple of 400m pickups in the middle. Felt a little better when I was done. |
| Saucony Progid 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Embarcadero - 58+
In San Francisco for a few days. Ran down the Embarcadero past Fisherman's Wharf and Fort Mason toward the Golden Gate Bridge. Great run. Got back to the hotel and ran a mile with Emily and Nica, then walked a bit too. Finished at the hotel and observed the craziness of "Occupy San Francisco" taking place all around us. |
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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Embarcadero - 15+
Short jog just at sunrise before Emily's conference.
Also, 20 minutes of core/stretching/strength work in hotel and lots of walking. |
| Saucony Ride 3 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 | | 6.00 | 0.50 | 0.50 | 0.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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A.M. - Downtown San Francisco - 37+
Ran from the hotel to Coit Tower, around Little Italy, Chinatown and the Financial District. Did a fartlek basically, sprinting across streets, dodging cars, slowing down for tourists on the sidewalk, etc. It was lots of fun, and a beautiful day to run.
P.M. - Bay Path - 20+
Easy jog from our new hotel by the airport before dinner with Emily, Chuck and Stephanie. I pushed Nica in the stroller, and we did several fast sprints to race Chuck on the way back. He beat us. |
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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A.M. - Bay Path - 37+
From our hotel before flying back home. Did most of it pushing Nica, but added a few minutes solo mid-run in a place called Coyote Point Park, which was cool. Another gorgeous day and a nice run.
P.M. - Run to work and back - 41:19 Worked a bit over 4 hours to try to catch up for tomorrow.
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| Saucony Progid Guide Miles: 5.50 | 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Treadmill - 23:00 Long day. Just got in a few miles before bed. |
| Saucony Ride 3 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 | | 110.50 | 4.00 | 22.60 | 1.50 | 0.00 | 0.00 | 0.00 | 138.60 |
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| Saucony Progid Guide Miles: 51.50 | Saucony Ride 3 Miles: 67.50 | Asics DS-Trainer Miles: 17.10 |
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