| 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 | | 66.70 | 2.00 | 3.80 | 4.20 | 0.00 | 0.00 | 0.00 | 76.70 |
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| Asics GT-1000 Miles: 30.50 | Saucony Progrid Guide Miles: 25.10 | Nike Zoom Elite Miles: 16.50 | Nike Air Streak Miles: 0.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.60 |
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| Asics GT-1000 Miles: 0.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| Centennial Trail - 30+
Ran from my hotel in CDA and hit the bike path that goes all the way to Spokane. Great morning run on a brisk October day. Felt great!
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| Asics GT-1000 Miles: 4.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.90 | 0.00 | 0.00 | 0.10 | 0.00 | 0.00 | 0.00 | 4.00 |
| Borah track - NT
To the track and back pusing Nora (Emily ran with Nica on the bike), then did a few laps solo and paced Emily to a mile in 7:54. Also did 4 x 50 sprints, pushups and core work while at the track. Great sunny afternoon.
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| Asics GT-1000 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 | | 3.60 | 0.00 | 1.20 | 0.20 | 0.00 | 0.00 | 0.00 | 5.00 |
| Borah track - 37:12
In the dark. Nice warmup and a few strides, then 2 x 1000m at T pace (3:54 or 6:15/mile). Felt pretty good.
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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 | | 4.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
| Rock Garden trail - 33:36
Nice trail run from a friend's house. Hills were a bit tough, but it was a warm, sunny evening out and I enjoyed being out there.
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| Asics GT-1000 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 | | 4.40 | 0.00 | 0.00 | 0.40 | 0.00 | 0.00 | 0.00 | 4.80 |
| Greenbelt - 34:15
From Ann Morrison Park upstream and back. Felt great - did 6 x 20 second pickups in the last 2 miles. Splits were 7:30, 7:17, 7:02, 6:44 and 7:10 for the last 0.4.
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| Saucony Progrid Guide Miles: 4.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 4.40 |
| Greenbelt - 32:59
From Bronco Elite upstream and back. Felt pretty good today on another warm fall afternoon - great to be outside. 3 x 20 second pickups at the end of the run.
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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 | | 3.30 | 0.00 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 3.60 |
| Treadmill + Elliptical - 32:00
15 minutes on the elliptical, 20 minutes of solid weights and core, then 17 minutes on the treadmill with 3 x 40 second pickups. Good workout at Axiom Gym tonight.
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| Nike Zoom Elite 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 | | 3.90 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.90 |
| Canal banks - 30:06
Morning run (8 a.m.) before heading to Garden Valley. Out in about 15:30, back in 14:30. Felt ok.
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| Saucony Progrid Guide Miles: 3.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.40 | 0.00 | 0.00 | 0.00 | 3.70 |
| Treadmill + Elliptical - 32+
15 minutes on the elliptical, 25 minutes core and weights, 17 minutes on the treadmill with 4 x 40 second pickups. Good workout.
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| Nike Zoom Elite Miles: 3.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Canal Banks - NT
Jogged while Nica rode her bike and ran a half mile. Not a workout, but really enjoyable.
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| Asics GT-1000 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 | | 3.20 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 3.70 |
| Canal Banks + BK track - 30+
Pretty easy running with 5 x 100 strides and 8 x bleacher sprints at the Bishop Kelly track. Nice afternoon outside. Didn't feel like running, but felt like getting a good sweat in.
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| Saucony Progrid Guide Miles: 3.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 3.50 |
| Treadmill+ - 30:00
Jogged easy 20 minutes on the treadmill at the cabin, then did 10 minutes circuit around the property. That last 10 minutes hurt.
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| Asics GT-1000 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 | | 2.10 | 1.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| South Cole Canal Banks - 28:46
Best run in a while. Put in a few hours at work, then ran on the canals. Did a progression run of 7:58, 7:20, 6:32 and 6:05. Felt really good.
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| Nike Zoom Elite Miles: 4.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.90 | 0.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.30 |
| Elliptical + treadmill - 38+
Workout at Axiom: 22 minutes elliptical, 20 minutes weights and core, 16 minutes running. Followed by steam room and hot tub.
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| Nike Zoom Elite 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 | | 3.10 | 0.00 | 0.00 | 0.40 | 0.00 | 0.00 | 0.00 | 3.50 |
| Treadmill - 30:20
Mostly easy with 4 x 40 second pickups.
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| Nike Air Streak Miles: 0.80 | Asics GT-1000 Miles: 2.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.80 | 0.00 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 4.00 |
| Canal banks - 30:21
Pretty decent pace with 4 x Phillippi hills (15-17 seconds)
Weights and core - 15 minutes
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| Saucony Progrid 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 | | 3.40 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.40 |
| Canal banks + Borah track - 34:20
Pushed Nora in the stroller for a bit, then did 2 x 800m at tempo pace (3:06) with a minute rest. Just easing into things a bit; don't want to get injured.
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| Saucony Progrid Guide 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 | | 3.80 | 0.00 | 0.60 | 0.20 | 0.00 | 0.00 | 0.00 | 4.60 |
| Canal banks - 33:10
Beautiful afternoon - out in T-shirt and shorts. Good pace with 5 x 15 second fast pickups and a 1000m tempo pickup in 3:52 at Borah track. Felt pretty good.
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| 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 | | 2.70 | 0.60 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.30 |
| Canal banks - 31:27
Another beautiful day. Did a little progression run of 8:13, 7:42, 7:00, 6:21 and a short cooldown. Picked it up a bit each 10 minutes. Felt great.
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| Saucony Progrid Guide Miles: 4.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 66.70 | 2.00 | 3.80 | 4.20 | 0.00 | 0.00 | 0.00 | 76.70 |
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| Asics GT-1000 Miles: 30.50 | Saucony Progrid Guide Miles: 25.10 | Nike Zoom Elite Miles: 16.50 | Nike Air Streak Miles: 0.80 |
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