| 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 | | 129.15 | 3.90 | 3.90 | 6.25 | 0.00 | 0.00 | 0.00 | 143.20 |
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| Nike Triax Structure Miles: 26.90 | Nike Zoom Elite Miles: 37.40 | Saucony Progid Guide Miles: 10.40 | Asics Trail Miles: 4.80 | Mizuno Wave Alchemy Miles: 27.70 | Asics DS-Trainer Miles: 9.00 | Asics GT-1000 Miles: 22.40 | Nike Air Streak Miles: 2.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 11.50 |
| A.M. - Boise bench/Greenbelt - 1:18
Had the day off work, so ran at 9 am on a great morning. Started slow but finished the last few miles at a steady pace. Overall at 7:38/mile pace. Ran down the canals to the Orchard St. greenbelt access, through Ann Morrison, up Crestline and past South Jr High home. Nice loop.
P.M. - Neighborhoods - 12:54
Pushed Nica to the park and back in the stroller, plus some good play time.
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| Nike Triax Structure Miles: 10.10 | Nike Zoom Elite Miles: 1.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 1.00 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| Noon: Treadmill at home - 35:33
Good solid run, legs felt fine.
P.M. - Canals + Englefield Greens - 40:53
Progression run of 7:50, 7:23, 6:52 and 6:37, then did 4 x 15 second pickups in the last mile. Cool and rainy, but really nice being out. Great evening.
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| Saucony Progid Guide Miles: 4.70 | Nike Zoom Elite 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 | | 4.65 | 0.00 | 0.00 | 0.15 | 0.00 | 0.00 | 0.00 | 4.80 |
| Canal Banks - 37:41
Morning snow gave way to a nice afternoon. I wore my trail shoes but the canals were in great shape, so they weren't needed. Ran fairly slowly and did 4 x 12 sec. Phillippi hills. After 21+ miles in the previous 2 days, I actually felt pretty 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Neighborhoods + Borah track - 39:05
Early morning run in the cold - not used to that yet. Started slowly and progressed to a moderate clip by the end. 8:25, 8:02, 7:36, 7:25 and 7:29. Overall pace of 7:48/mile.
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| Mizuno Wave Alchemy 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 | | 5.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.10 |
| St. Al's loop - 40:00
Warmer and a little drizzly this morning. Route went past Englefield Greens to Emerald to Curtis and then Randolph. Started really slow and progressively warmed up and got into a little groove. 8:34, 7:56, 7:39, 7:34 and 7:23.
15 minutes of weights at work - legs/back
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| Mizuno Wave Alchemy Miles: 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 5.60 |
| 1.5 mile wo, 5k tempo, 1 mile wd
Windy but warm evening. Ran in a tshirt and shorts (that was nice). Did a 5k tempo at the Borah track in 19:55 (6:22 average) with splits of 6:25, 6:21 and 6:21. Felt Ok, didn't push all out but it was a solid effort.
15 minutes of weights at work - chest
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| Asics DS-Trainer Miles: 5.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.40 |
| A.M. - Run to work - 20:48
Averaged about 7:45/mile. That's pretty good for me in the morning.
P.M. - Run home - 20:35
Didn't feel great, but a decent pace (7:20's).
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| Mizuno Wave Alchemy Miles: 5.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.10 | 0.00 | 0.00 | 0.00 | 6.50 |
| Anderson Creek to the cabin - 47:05
Morning soak in Anderson Creek hot springs, then ran back to the cabin at a solid pace. A net downhill, but some nice uphill segments too. Great day in Garden Valley...
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| Nike Zoom Elite 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 | | 3.10 | 0.00 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 3.30 |
| Treadmill - 27:00
Slow pace at home on the treadmill at 9 p.m. A couple of pickups at the end of the run.
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| Saucony Progid Guide Miles: 3.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.70 |
| Canal banks - 21:07
Didn't have much time, and didn't feel good, so the result was a short run in the dark.
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| Mizuno Wave Alchemy 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 | | 3.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.70 |
| Treadmill - 32:20
Easy pace at 10 pm in the new Asics. Definitely stable but not soft by any means. Should be a good shoe though.
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| Asics GT-1000 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 | | 4.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| Canal banks - 32:00
Ran right at twilight. Decent run at about 7:45/mile.
Weights - 15 minutes at work. Chest and legs
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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 | | 3.80 | 0.00 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 5.30 |
| Canal Banks + BK track - 39:10
Did a psedo-workout this evening. Did not have much mojo and a couple nights of really bad sleep were probably to blame. Ended up doing 3 x 600 at 2:16 (about 6:00/mile pace) and 3 x 200 at 40. Better than nothing, I guess.
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| Nike Zoom Elite Miles: 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Harrison Hollow trails - 36:06
With Spencer from his house. It was a mud-fest and I went down a couple of times on the hills. Nice to see Spencer and get out and run in the hills for a bit.
Stretching and core - 15 minutes
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| Mizuno Wave Alchemy 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 | | 6.70 | 1.20 | 0.00 | 0.10 | 0.00 | 0.00 | 0.00 | 8.00 |
| Greenbelt - 59:10
Ran from the DoubleTree upstream and back. Gorgeous day, and I did a bit of a progression run. Miles of 8:04, 7:57, 7:35, 7:30, 7:04, 6:49, and the last 1.2 at 6:27 pace. Did a couple of quick accelerations during the cooldown. This was much tougher than it should have been, but the nice scenery and weather made up for it.
Weights, core and stretching - 15 minutes
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| Nike Zoom Elite 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 | | 6.00 | 0.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| A.M. - Treadmill - 20:45
Bad night of sleep with sick kids. Overslept the alarm so just got in 20 minutes of the treadmill at a slow pace.
P.M. - Neighborhoods -29:31
Easy pace in the dark after work. Overall pace of about 7:45/mile.
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| Saucony Progid Guide Miles: 2.40 | Asics GT-1000 Miles: 3.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.40 |
| Treadmill - 20:24 Overslept again and just had time for 20 easy minutes. Felt better than yesterday. |
| Asics GT-1000 Miles: 2.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.80 | 0.50 | 0.00 | 0.00 | 0.00 | 6.30 |
| Treadmill - 50:00
Ran an easy 32 minutes, then did 4 x 200m and 2 x 600m pickups. Felt pretty good this evening.
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| Nike Air Streak Miles: 2.30 | 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run
20 minutes weights hard at lunch (upper body only)
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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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Run to gym+ - 54:51
Ran 12 minutes outside, then did 23 minutes on the treadmill (including 6 x 1:00 pickups) and 20 minutes at a steady effort on the elliptical. Really tired - it's been a long week.
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| Nike Zoom Elite Miles: 4.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 1.5 mile wo; 4 x 200, 4 x 600; 1 mile wd
Did a morning workout at the Bishop Kelly track. It was brisk, but nice. The 200s were untimed, and the 600s averaged 2:12. Lower back felt stiff and the mechanics felt way off, but it was actually an improvement from last week doing a couple of 600s. I'll keep trying to slowly progress.
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| Nike Zoom Elite 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 | | 8.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.20 |
| Middle Fork Rd. - 1:00
A great morning run with a brisk temp of 17 degrees when I started. Completely quiet and tranquil the whole run - no vehicles, no people the entire run. Gradual uphill on the way out made for a quicker return trip, with the last four miles under 7;00/mile pace. Hit snow and ice at mile 3.5 so I had to tread carefully for a bit. Overall pace was sub-7:20, so a solid run. For some reason, I was pretty spent for the next several hours - kind of like I'd run a race.
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| Nike Triax Structure Miles: 8.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.90 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.40 |
| Treadmill - 33:12
Busy last couple of days, and the whole family has not been feeling great. Big time lack of sleep. Got a short treadmill run in at home this evening, so we'll call it good. Did a couple of pickups near the end and I actually felt alright.
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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 | | 3.90 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.90 |
| Rock Creek Park - 29:30
Nice run from my parent's house in Twin Falls. Nice warm weather, and great to be out.
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| Nike Triax Structure 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 | | 4.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.70 |
| Rock Creek Park - 35:31
Had to work up a little bit of an appetite this morning, so I could enjoy my turkey. Another warm day in Twin Falls. Felt OK - average pace of about 7:32/mile.
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| Nike Triax Structure Miles: 4.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 1.20 | 0.00 | 0.00 | 0.00 | 8.40 |
| A.M. - Run to work + canal banks - 38:35
Pretty easy pace - not feeling great. 7:43/average.
P.M. - Treadmill - 23:44
Got in a couple of extra miles this evening, and did 6 x 1:00 and 2 x :45 pickups. Good effort.
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| Asics DS-Trainer Miles: 3.40 | Mizuno Wave Alchemy 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 | | 129.15 | 3.90 | 3.90 | 6.25 | 0.00 | 0.00 | 0.00 | 143.20 |
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| Nike Triax Structure Miles: 26.90 | Nike Zoom Elite Miles: 37.40 | Saucony Progid Guide Miles: 10.40 | Asics Trail Miles: 4.80 | Mizuno Wave Alchemy Miles: 27.70 | Asics DS-Trainer Miles: 9.00 | Asics GT-1000 Miles: 22.40 | Nike Air Streak Miles: 2.30 |
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