| 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 | | 1210.25 | 52.00 | 57.70 | 43.25 | 0.00 | 0.00 | 0.00 | 1363.20 |
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| Brooks Miles: 262.00 | Adidas Miles: 143.50 | Nike Zoom Miles: 106.00 | Nike Structure Miles: 257.00 | Nike Zoom Elite III 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Treadmill at Gold's - 40:33
Started out super easy and picked it up just a little. Shin started hurting part way in again, so I backed off the last few minutes. Other than that, not an eventful run. I did watch the Rose Bowl during the run. USC put the hurt on Penn St. Who didn't see that one coming?
Nike Triax-397.5 Nike Zoom-378.5 Brooks-513.5 Adidas-99.5 | |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Treadmill - 44:27
Ran easy on the treadmill at home. Took it very easy to protect the shin, which still ached a little but not to the point it inhibited my stride.
Weights, core & stretching - 25 minutes
Also hiked a couple of miles along the Snake River near Swan Falls with Emily and Leo.
Nike Triax-397.5 Nike Zoom-378.5 Brooks-513.5 Adidas-105 | |
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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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Run home from South - 29:51
Took it easy another day. Shin is still a little sore, so I just kept it short and slow. Hopefully I'll be back at it in a day or two.
Nike Triax-397.5 Nike Zoom-378.5 Brooks-513.5 Adidas-109 | |
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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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Canal Banks + BK trails - 29+
Kept it easy again. Shin is sore, but I'm sure it's not a stress fracture. Chilly afternoon, but as always, nice to be outside.
Nike Triax-401.5 Nike Zoom-378.5 Brooks-513.5 Adidas-109 | |
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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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BK trails and campus - 24:09
Not a good run. I took five days off to try to heal up my shin, but it felt worse than than it did six days ago. Probably pointless to have taken the days off, but it was worth a try. Groins also sore (typical after days off).
Also walked about an hour with Leo and Emily on the greenbelt. | |
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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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Treadmill at Gold's - 29:38
Started slow and picked it up. Shin still sore.
Also walked 2 miles with Emily and Leo on the greenbelt, and 20 minutes of weights, core and stretching.
Nike Triax-404.5 Nike Zoom-378.5 Brooks-513.5 Adidas-113 | |
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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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Treadmill - 30:02
Really easy at home on the treadmill.
Nike Triax-404.5 Nike Zoom-378.5 Brooks-513.5 Adidas-117 | |
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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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Canal Banks + BK Trails/track - 49:15
Just an easy run to try to get back into it. Shin was a little sore but not too bad. Last mile with Leo.
I'll try to ease back into it for the next week and make sure everything is healthy before I try to do anything fancy. | |
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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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Canal Banks + neighborhoods - 50:52
Felt much better than yesterday. Kept about a 7:30 -7:40 pace until the last half mile (which I finished with Leo). Strange though...I feel completely out of shape with less than 2 weeks off. I was thinking about how it was in high school - I could go a couple of months over the winter without running and then run 30 second 200s the first day of practice. Now just a short layoff and I feel like I'm starting from scratch.
Nike Triax-404.5 Nike Zoom-378.5 Brooks-520 Adidas-123 | |
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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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Greenbelt - 51+
Ran with Mat from his new house. We went upstream from the DoubleTree and did a good amount of it on dirt. Pace was about 7:30-7:40 on the paved sections. Shin sore, but runable.
Weights, core & stretching - 20 minutes
Nike Triax-404.5 Nike Zoom-378.5 Brooks-520 Adidas-129.5 | |
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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 |
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Greenbelt - 36:01
Same route as yesterday but shorter. Ran with Mat again. Shin is worse; x-training coming up.
Nike Triax-404.5 Nike Zoom-378.5 Brooks-520 Adidas-134 | |
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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
Weights on lower body (2 sets of leg press, leg curl, leg extension, calf press and lunges)
20 minutes moderate intensity on ellyptical | |
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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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Canal banks + neighborhoods - 30+
Fairly easy. Shin sore but not excessively so.
Weights - 25 minutes
Nike Triax-404.5 Nike Zoom-378.5 Brooks-520 Adidas-138 | |
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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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A.M. - Ellyptical 20 minutes moderate; weights- 25 minutes
P.M. - Canal Banks - 20:02
Easy easy jog with Leo in the mud. Shouldn't have run - irritated shin pretty bad and got no aerobic benefit. Need more time off from running & more x-training.
Nike Triax-404.5 Nike Zoom-378.5 Brooks-522 Adidas-138 | |
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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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Weights - 20 minutes
Ellyptical - 15 minutes steady (217 calories)
Bike - 15 minutes steady/hard (230 calories) | |
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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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Weights - 20 min
Exercise bike - 30 minutes, 390 calories | |
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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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Weights - 15 minutes
Ellyptical - 32 minutes, 450 calories | |
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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 |
| Walked about an hour with Emily and Leo on the canals (about 3 miles). Nice to get outside. | |
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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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Weights - 20 minutes
Ellypitcal - 32 minutes steady (460 calories)
Bike - 10 minutes (5 x 1 hard/1easy) (150 calories)
Walking on treadmill - 20 minutes (150 calories)
No shin pain at 4.1 mph!
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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 |
| Easy weights and core - 15 minutes | |
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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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Weights - 30 minutes
Tested to see what my bench press max is these days. I haven't lifted over 115lbs in months. I did 175 reasonably easy, but 185 would be tough right now.
Ellyptical - 20 minutes easy (277 calories) | |
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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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Weights & core - 15 minutes
Ellyptical - 15 minutes (215 calories)
Bike - 15 minutes (190 calories)
Didn't feel very good this morning. | |
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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 |
| 30 minute brisk walk with Leo on the canals. | |
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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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Weights - 25 minutes
Ellyptical - 20 minutes moderate | |
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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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30 minute (2 mile) walk with Leo at the track
20 minutes easy weights & core | |
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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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Treadmill - 20:00
First run in a couple of weeks. Started at 11 min pace and made it down to 9 min pace. Covered a whopping 2.1 miles. So far no pain. Will try to work up slowly and show restraint. Not training for any races in the forseeable future, so no need to get crazy.
Weights - 25 minutes. Fatigued; got tired really quick after a couple of sets. | |
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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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Treadmill - 20:00
A little faster than yesterday. Averaged about 9 min pace and covered about 2.2 miles. No shin pain.
Ellyptical - 20 min steady
Weights - 15 minutes | |
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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 |
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Ann Morrison Loop - 26:17
Ran with Conrad after work. First run outside in several weeks. Sunny day out and it was enjoyable, but I am severely out of shape.
Nike Triax-404.5 Nike Zoom-378.5 Brooks-522 Adidas-145.5 | |
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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 |
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Ann Morrison Loop + Albertson Park - 36:53
Ran a bit quicker than yesterday with Conrad and Jesse. Felt pretty good and a nice afternoon to be outside.
Ellyptical - 22 minutes - 315 calories
Weights & core - 20 minutes | |
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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 |
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A.M. - Canal banks - 12+
Jogged a bit over a mile with Leo to get him outside before we left.
P.M. - XC ski really easy about an hour in Sun Valley (Trail Creek) with everybody, then skate skiied back to the condo for 15-20 minutes.
Nike Zoom-378.5 Brooks-522 Adidas-151 | |
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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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Treadmill at Gold's - 25:56
Body is sore. Took a pretty solid fall skate skiing which could be part of it. The rest is just an out of shape body. Average pace of just under 8:40/mile.
Weights - 20 minutes | |
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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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Canal Banks + Borah track - 31:04
Ran about a minute per mile faster than yesterday (7:39/mile) but still felt out of synch. Ran in shorts, though, which is a plus.
Nike Zoom-378.5 Brooks-522 Adidas-158 | |
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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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Greenbelt - 31:22
Ran with Mat on a gorgeous afternoon. It was snowing this morning, but was sunny and warm by 4 p.m. My body felt better than it had in a while. Pace was around 7:30/mile.
Nike Zoom-378.5 Brooks-522 Adidas-162 | |
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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
Weights - 20 minutes | |
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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 little over an hour with Emily at the wetlands on MapleGrove/MacMillan | |
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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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Canals + neighborhoods - 31:10
Nice evening. I was able to wear shorts, which is always nice for February. | |
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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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A.M. - Weights - 20 minutes
P.M. - XC ski at Bogus Basin with Mat for almost 2 hours. A pretty good workout. | |
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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 |
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A.M. - Weights - 25 minutes
P.M. - Greenbelt - 37:20
Good run with Mat from his house. Did 6 x 1+ min pickups during the middle of the run at about 6:05 pace to turn the legs over a bit.
Nike Zoom-383.5 Brooks-522 Adidas-166 | |
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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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Weights - 20 min
Ellyptical - 20 min (300 calories)
Jogged/walked a mile with Leo in the neighborhoods when done. | |
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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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PMI: 10 minutes ellyptical and 30 minutes weights (hard)
PMII: Polecat Gulch - 52:43
Trails were a little muddy but runable. Had a great late afternoon run with Mat. Did the loop in reverse, which makes it harder. Lots and lots of deer out, including two that were pure white (albino?).
Nike Zoom-383.5 Brooks-528 Adidas-166 | |
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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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Canal Banks - 30:32
Ran fairly easy on the canals, and did some short hill sprints (8 x 10-15 seconds) on Aurora Hill during the middle of the run.
Nike Zoom-383.5 Brooks-532 Adidas-166 | |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Treadmill at Gold's - 36:27
I did a little progression run tonight. Miles were approx 8:22, 7:33, 7:08, 6:49 and 6:26. Nothing great, but a little bit faster than I've gone in a few months. So far the body feels good.
Weights - 10 minutes ( 2 sets of lunges, step-ups, leg presses and calves)
Nike Zoom-383.5 Brooks-532 Adidas-171 | |
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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
Weights - 15 minutes | |
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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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Treadmill at Gold's - 30:27
Started out at a shuffle and picked it up as I went along, and finished with 6 x 1 min on/1 min off at a decent pace (6:00 min/mile).
Nike Zoom-383.5 Brooks-532 Adidas-175 | |
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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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A.M. - Weights - 20 minutes
P.M. - Ellyptical - 20 minutes
Tomorrow I'll try to run somewhere nice. | |
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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 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Ann Morrison Loop + Cassia Park - 49:04
Ran AM Loop with Conrad, Aja and Jordan really easy in 29 minutes, then did some drills (buttkicks, crossovers, skips, etc) and 4 x 100 strides. Then headed out for a bit more in the neighborhoods, when I ran into Christian D. He hammered me for a few minutes over to Cassia and then I ran back to South steady.
Core & stretching - 15 minutes after run. Hopefully a regular routine of this will help with the chronic injuries. | |
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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 | 0.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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Run from South + treadmill - 42:05
Started out with 12 minutes easy with Jordan and Aja. Then accelerations, drills, plyos and strides. After that, I drove to Gold's and did 30 minutes on the treadmill.
Weights - 20 minutes (BP 185)
Nike Zoom-383.5 Brooks-532 Adidas-187.5 | |
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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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Greenbelt - 40:13
Ran from South with Jordan. Did some pickups in the last mile (4 x 20 sec). Finished with 7 minutes on the grass around South when we were done.
Nike Zoom-383.5 Brooks-532 Adidas-192.5 | |
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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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A.M. - Canal banks - 15+
Early morning run with Leo in the snow. First run with him in a long time.
P.M. - Treadmill - 28:40
Ran at home on the treadmill. Ran easy almost the whole way with just a little increase in speed at the end. Felt good.
Nike Zoom-387 Brooks-532 Adidas-194 | |
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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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Treadmill - 21:38
Steady pace on the treadmill, just to get a quick workout in as I didn't have a lot of time.
Nike Zoom-390 Brooks-532 Adidas-194 | |
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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 | 2.50 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 7.00 |
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A.M. - 15 minutes ellyptical & 20 minutes weights
P.M. - Greenbelt - 50:21
Ran out 26 minutes at a moderate pace, then on the way back did 2.5 miles in 15:53 at approx. marathon pace (6:21) and then tried to run the last half mile hard, (2:54) but obviously that didn't go so well. There was a bit of a headwind, but the greater limiting factor is my lack of fitness and excess weight.
Weight - 185.8 (average for the week)
Nike Zoom-390 Brooks-532 Adidas-201 | |
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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. - Canals + run to gym - 35:05
Started out real easy and picked it up a little bit toward the end. Averaged just under 7:50/mile pace.
P.M. - Borah track - 16:20
Little jog with Leo of just over 2 miles. Snowed most of the afternoon but the track was clear by the evening. Groins sore and I think I've pinpointed it to the leg presses or lunges from yesterday. I'll try to eliminate those and see if the soreness subsides.
Nike Zoom-390 Brooks-534 Adidas-205.5 | |
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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 - 24:10
Ran easy with Aja, Jordan and Conrad. Had to cut the run short and walk for a few minutes and I didn't get out later for another workout. Oh well.
Nike Zoom-390 Brooks-534 Adidas-208.5 | |
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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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Federal Way Canals - 40:00
Ran with Conrad. It was super cold today, but once we got running it wasn't bad at all. Felt pretty decent.
Weights - 25 minutes
Nike Zoom-390 Brooks-534 Adidas-210.5 | |
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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 | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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South track - NT
Ran with Jordan and Aja around South and then we did 800, 600, 400, 200 on the new South "track" (200m grass oval with spray-painted lanes) with a 2 min jog between. Pace was real slow - 5:40 or so I would guess.
Nike Zoom-394 Brooks-534 Adidas-210.5 | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
|
Greenbelt - 40:00
Nice evening run (actually most of it in the dark) on the greenbelt. Picked up miles 3 & 4 to 6:27 and 6:17, which feels so much harder than it should right now. But a super evening to be out in the fresh air.
Walked 2 miles with Leo and Emily on the greenbelt before running.
Weights - 25 minutes
Nike Zoom-390 Brooks-534 Adidas-216 | |
|
| | 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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Neighborhoods - 47:24
Ran at 10 p.m. Busy all day with home projects, then hit a barbeque in the evening so didn't get out until late. Kept it super easy (7:54/mile pace) because my back and legs were sore from the weights last night.
Nike Zoom-390 Brooks-534 Adidas-222
Average weight for the week: 185.1 (-0.7) | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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Garden City-Eagle path - 1:04
"Long" run on one of my favorite paths. Windy and drizzly, but missed the major rainstorms of the day. Kept the pace pretty even and ended up at just over 7:30/mile pace, which was fine for today. Longest run in quite some time.
Weights - 20 minutes
Nike Zoom-390 Brooks-534 Adidas-230.5 | |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
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Track practice - warmup, stretching, drills, plyos and then a hard mile run in the rain.
Nike Zoom-390 Brooks-534 Adidas-232 | |
|
| | 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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Track practice - warmup, stretching, drills, plyos, core and then 16 minutes easy after practice.
Nike Zoom-390 Brooks-536 Adidas-232 | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.50 | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Cassia Park - NT
Track practice: warmup jog, stretching, drills, accelerations, then a jog to Cassia where I did 3 x 800 in 2:43, 3:00 and 2:40 with the team.
Nike Zoom-390 Brooks-536 Adidas-236 | |
|
| | 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 - 31:16
At 10 p.m. at an easy pace. My body is really sore. The plyos and field event demos (high jump today) have been tough on my body.
Nike Zoom-390 Brooks-536 Adidas-240 | |
|
| | 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 |
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Treadmill at Gold's - 26:40
Steady pace. Felt a lot better than I did last night.
Circuits/weights - 20 minutes
Pool - 15 minutes
Good times at Gold's Gym on a Saturday afternoon.
Average weight for the week - 185.6 (-0.2)
Nike Zoom-390 Brooks-536 Adidas-243.5 | |
| |
| | 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 |
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Canal banks + neighborhoods - 24:49
Still beat up with a cold I've had all week. Busy day today, too, which put me until after 8 p.m. for a run. Got out and ran at a brisk pace. So it was better than nothing.
Nike Zoom-390 Brooks-536 Adidas-247 | |
|
| | 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 at Golds - 26:24
Basic easy run on the treadmill following a short weight session.
Weights - 20 min
Also walked a couple of miles in the p.m. at Wilson Creek BLM area with Emily.
Nike Zoom-390 Brooks-536 Adidas-250.5 | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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1.5 mile wo; 20 minute fartlek; 1.5 mile wd
Ran from Gold's and did a steady warmup on the roads. Then did the workout - 2x(2:00, 1:30, 1:00, :30) with equal rest - on the roads and the Capital High track. Pace was around 5:30/mile on the 2 min segments and a bit faster on the others. This is a great workout to get back into shape, especially if the recoveries are kept honest.
Nike Zoom-396 Brooks-536 Adidas-250.5 | |
| |
| | 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. - Canal banks - 15:10
Quick run to warmup in the morning before doing some weights & core (15 minutes worth)
P.M. - Greenbelt - 33:50
Steady pace with Mat from his house in the pouring rain. Nice run, except my blood sugar was off and I was kind of light-headed. Too much coffee today probably part of it...
Nike Zoom-396 Brooks-536 Adidas-257 | |
|
| | 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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A.M. - Neighborhoods - 18:56
Ran right after I woke up to warm up a little bit for some weights (20 minutes). Wore my new Brooks adreneline, which felt pretty good.
P.M. - Borah track - 18:20
Another short run. Walked about a mile with Emily when I was done and did 2 sets of drills (skips, buttkicks, high knees, a-skips, crossover, etc)
Nike Zoom-398.5 Brooks- 2.5 Adidas-257 | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Wilson Creek/Reynolds Creek - 1:21
Really great place to run. Mat and I did a loop (got lost a few times) that was excellent. If it was closer, I would run it every day. As it is, I will try to get out there a few more times this spring for some longer loops. Running along the Chinese Canals into the Reynolds Creek canyon was spectacular scenery.
Nike Zoom-398.5 Brooks- 2.5 Adidas-266 | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 1.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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A.M. - Canal banks - 15+
Ran easy right after I woke up. Did 15 minutes of upper body weights after the run
P.M. - Canals + BK track - 31:29
Steady warmup, then a mile at MP (6:12) followed by 3 x 400 at 1:24, 1:23 and 1:20, and then some quicker pickups (3 x 25 seconds). Did jogs of about a minute between the efforts. Nothing exciting, but not too bad for a 30 minute workout.
Average weight for the week: 184.4
Nike Zoom-403 Brooks- 2.5 Adidas-268 | |
|
| | 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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Hulls Gulch - 51:45
Ran with Mat this morning. It was windy and blowing snow. Two days ago I ran shirtless. That's springtime, though. Kept the pace easy and turned around when we hit mud partway up the gulch.
Nike Zoom-403 Brooks- 2.5 Adidas-274 | |
|
| | 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 |
| 30 minutes weights | |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
|
Treadmill - NT
Healthy but extremely unmotivated
Nike Zoom-404.5 Brooks- 2.5 Adidas-274 | |
|
| | 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 |
| Weights - 30 minutes | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Greenbelt - 38+
Great spring day. But I felt like absolute crap (no running the last week). Kept the pace honest - 7:14/mile - which hurt a little bit. Earlier at track practice I did warmups, stretching, drills and accelerations.
After the run I walked a couple of miles with Emily.
Nike Zoom-404.5 Brooks- 2.5 Adidas-279.5 | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.50 | 1.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
|
Canal Banks - 20:20
Worked and then a track meet today - standard 12 hour day. The rest of the week will be the same. Got home and did a brisk 20 minutes - middle part from 6:15 to 6:30 pace.
Nike Zoom-404.5 Brooks- 2.5 Adidas-282.5 | |
|
| | 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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Run at South - 21+
Got in a short workout after practice. It was pouring rain so I did some laps around the gym, hallways and some sets of stairs. Just enough to work up a sweat. School activities in the evening and got home late.
Nike Zoom-404.5 Brooks- 5.5 Adidas-282.5 | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
A.M. - Run to the canals + back with Leo
P.M. - To Gold's + treadmill - 42:03
Steady pace to the gym, then some change of pace on the treadmill - 6 x 1:00 and 2 x 1:30 at around 6:15 pace.
Nike Zoom-405.5 Brooks- 11.5 Adidas-282.5 | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
|
A.M. - Treadmill warmup (1 mile) and 25 minutes of upper body weights (hard).
P.M. - Greenbelt - 1:00
Started from the Ram and went upstream on the dirt until the construction at the new bridge turned me back. Overall pace was around 7:10/mile with a hard half mile pickup in 3:05 at the end. This effort wore me out, but in a good way.
Nike Zoom-405.5 Brooks- 11.5 Adidas-282.5 | |
|
| | 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 - 31:26
Tired and kind of dehydrated from being out in the sun for a few hours, so the run was kind of short. But it was nice and brisk. Great weather today - hope it will last.
Nike Zoom-419.5 Brooks- 11.5 Adidas-282.5 | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 1.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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Track practice + canal banks - NT
Warmup, stretching, drills, accels. Then a 1.5 mile quick run to the depot and back, followed by 300, 200, 100 on the track. I ran these hard (can't say they were fast). When I got home, I did a moderate 20 minute run on the canals and ended up on the track.
Weights - 25 minutes at South
Nike Zoom-419.5 Brooks- 11.5 Adidas-287.5 | |
|
| | 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 - 24:15
Easy pace at 9:30 p.m. at home.
Nike Zoom-419.5 Brooks- 11.5 Adidas-290.5 | |
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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 |
|
Track practice - 45 minutes
Hat tag and capture the flag mostly. Lots of sprinting, a little jogging and some standing around (when I got put in jail). Will be sore tomorrow.
Nike Zoom-419.5 Brooks- 11.5 Adidas-292.5 | |
|
| | 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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Borah track and campus - 45:01
Took the canals to Borah where I did some time on the track and around the school. Finished with a mile in the neighborhoods. Averaged 7:29/mile and felt great once I got going.
Nike Zoom-419.5 Brooks- 17.5 Adidas-292.5 | |
|
| | 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 |
|
Military Reserve to Rocky Canyon Rd - 1:20
Ran trails this morning to cheer on some of the Robie Creek runners at mile 4. Took the direct route up Buck Trail on the way up, then 3 Bears on the way back. Gorgeous day - too hot for racing - but nice for a good run on some sweet trails. Body super sore from an hour of basketball yesterday in dress shoes and dress clothes.
Weights, core & stretching - 35 min
Nike Zoom-419.5 Brooks- 27.5 Adidas-292.5 | |
|
| | 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 |
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Canal banks - 24:52
Yard work all day so I was super tired. Should have run earlier. Did a token 3.5 miles at a steady pace, which was better than nothing. Legs are less sore than yesterday (good sign).
Nike Zoom-419.5 Brooks- 31 Adidas-292.5 | |
|
| | 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, 20 minute fartlek, 1.5 mile wd
Super hot today, and I wanted to get in a little workout. I ended up running at a harder effort than planned for the 20 minute fartlek. Did it in the neighborhoods and on the canals. Workout is 2 x 2:00, 1:30, 1:00, :30 with equal recoveries.
2 x 2:00 @ 5:48Â Â Â Â Rest @ 7:19
2 x 1:30 @ 5:47Â Â Â Â Rest @ 7:13
2 x 1:00 @ 5:29Â Â Â Â Rest @ 7:18
2 x :30 @ 5:18Â Â Â Â Â Â Rest @ 7:22
The "on" segments weren't blazing, but kept the rests quick enough so the total workout is effective.
Nike Zoom-419.5 Brooks-Â 37 Adidas-292.5 | |
|
| | 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 + neighborhoods - 32:52
Just trying to be consistent and getting back in the habit of running every day. Started easy and worked down to just below 7:00/mile pace. Hot again, but felt pretty good.
Nike Zoom-419.5 Brooks- 37 Adidas-297 | |
|
| | 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 |
|
PMI: Indian running - 1 easy mile with the team
PM II: Canal banks + neighborhoods - 29:51
Ran right at twilight. Kept the pace easy (7:28/mile) and had a decent run. Allergies are brutal though.
Nike Zoom-419.5 Brooks- 37 Adidas-302 | |
|
| | 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 | 0.50 | 0.00 | 0.00 | 0.00 | 3.50 |
|
Canal banks - 26:30
Long day today - work, track meet and yard/house work. Squeezed in a short run in the interim. Did a bit of fartlek during the middle of the run, and finished with a five minute jog with Leo. Between the two of us, it's hard to tell who's more out of shape.
Nike Zoom-419.5 Brooks- 37 Adidas-305.5 | |
|
| | 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 | 1.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
Track practice + canal banks
Did a warmup, drills and accelerations before pacing some of the team in some intervals at Borah. Did 1 x 400 (68), 3 x 150 fast, and 1 x 450 (74). After that I did a short warmdown with the team, changed shoes and ran for about 28 minutes on the canals.
This was a blast being able to run "fast" on the track. It's been a while and I really enjoyed it. Calves will be toast tomorrow from the Puma flats.
Nike Zoom-419.5 Brooks- 37 Adidas-309 | |
| |
| | 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 |
|
Canal banks - 26:41
Planned a long run today, but only had time for a short one. Calves were pretty sore from wearing the flats yesterday. I guess that stands to reason since it's the first time since October since I've worn them.
Also hiked at Table Rock with Karl and the boys.
| |
|
| | 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 |
|
Boise High track - 22+
Was going to run Hull's Gulch, but Spencer didn't show and my calves were too beat anyway. So I jogged really easy in the wind around Boise High's track.
Later - 20 minutes swimming/aqua jogging and 20 minutes weights
Nike Zoom-419.5 Brooks- 37 Adidas-315.5 | |
|
| | 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 |
|
Run home from gym - 29:07
Did the ellyptical for 15 minutes, weights for 20, then a steady run home with some extensions. Calves are a lot better. So much better that I'll probably try to thrash them again on Thursday when we hit the track again (I'll just wear heavy trainers this time).
Nike Zoom-419.5 Brooks- 37 Adidas-319.5 | |
|
| | 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 |
|
Canal Banks + Borah track - 35:25
After a crazy afternoon storm that cancelled our track meet, the weather improved so I took a nice run at 8 p.m. I did 10 x 100 strides in the middle of the run, mostly on the grass football field to loosen up my legs. They were not fast or pretty, but felt good anyway.
Nike Zoom-419.5 Brooks- 37 Adidas-324.5 | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 1.00 | 0.50 | 0.00 | 0.00 | 0.00 | 4.50 |
|
Neighborhoods + Borah track - 31:05
Really long day: work, track meet, hypnobirthing class, house cleaning = run at 10 p.m. I did some easy fartlek, a steady/hard mile (5:51) and 2 x 1:00 pickups at 5:20/mile pace. Felt pretty good all things considered.
Nike Zoom-419.5 Brooks- 41.5 Adidas-324.5 | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
|
South Cole canal banks - 1:06
Nice evening run on the Cole canals. Probably trespassed a bit but I like running on those canals. Just got in a nice steady pace and averaged 7:22/mile overall. Psychologically, running over an hour seems so long right now. Hopefully that will change soon.
Nike Zoom-419.5 Brooks- 50.5 Adidas-324.5 | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 1.50 | 1.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
Greenbelt - 1:12
Dodged the rain storms by running at 7 p.m. It was actually a great evening out. I started at the DoubleTree and did an easy 5 miles at 7:35/mile pace. On the way back, I did 5-4-3-2-1 minute fartlek with equal time recoveries, working down from 6:15 pace to 5:37 pace (5:57 overall for the pickups). Handled it pretty well and felt great when I was done.
Nike Zoom-419.5 Brooks- 50.5 Adidas-334.5 | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
|
Treadmill at Gold's - 34:02
Kept the pace easy except for 3 x half mile pickups at 6:18/mile pace (approx mp). Felt pretty decent.
Weights - 20 minutes
Nike Zoom-419.5 Brooks- 55 Adidas-334.5 | |
|
| | 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 - 22:04
Didn't have much time to run this evening. I did a short run on the treadmill at home. Ran most of it with the incline at about 4% and also did 3-4 x 30 second pickups. Felt ok.
Nike Zoom-419.5 Brooks- 55 Adidas-337.5 | |
|
| | 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 |
|
Neighborhoods - 14:54
This is why I don't run in the morning. Made it less than two miles and had to dash back to the house so I didn't have an accident. Also I was sweaty and nauseaous. Early mornings and exercise are not good for me, especially off little sleep. Anyone who has climbed mountains with me knows that...
This evening was the city track meet - 9th girls 1st and 9th boys 2nd. We finished at about 8:30. That makes for a long day.
Nike Zoom-419.5 Brooks- 57 Adidas-337.5 | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
Cassia Park - 52:16
I was feeling crappy still today - dead legs, upset stomach, general fatigue. I started my run at a shuffle, but wanted to do something a little snappier, so I did 4 x 800 at Cassia in 2:55, 2:53, 2:50 & 2:45 with a few minutes easy between. Glad I did something up tempo, because jogging for 50 minutes gets monotonous at times. Slow cool down home.
Nike Zoom-419.5 Brooks- 57 Adidas-344.5 | |
|
| | 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. - Neighborhoods - 12+
Didn't make it far again due to GI issues. Running in the morning lately just sucks
P.M. - Hulls Gulch - 1:00
Great run from Camelsback Park, up Crestline and down the gulch. Finished right as it was getting dark. I should hit the foothills trails more often. Really needed this run after a hectic week.
Nike Zoom-427.5 Brooks- 58.5 Adidas-344.5 | |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
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Canal Banks - 16+
A little shuffle with Leo before the day got too crazy. Was going to run another hour or so but worked until about 9 p.m. and was too tired.
Nike Zoom-427.5 Brooks- 60 Adidas-344.5 | |
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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 | 0.50 | 0.00 | 0.00 | 0.00 | 7.00 |
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PMI: Treadmill - 20:02
At home in the afternoon. Moderate pace, a bit of an incline.
PMII: Run home from South - 32:38
Ran home steady and did 3 x 1:00 pickups at a decent pace. Finished with a 5 minute jog with Leo around the block.
Nike Zoom-427.5 Brooks- 62.5 Adidas-349 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 1.25 | 0.00 | 0.00 | 0.00 | 8.00 |
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A.M. - Run to work - 25:10
Averaged about 7:50/mile pace, which is flying for me at 6:30 a.m. Felt pretty good.
P.M. - Ann Morrison Park - 33:04
Ran from the Rosehill house to the dirt trail at the edge of the park. Did 5 x 1:15-1:20 intervals, finishing the last bit uphill. Dehydrated and a little fatigued, but a decent little workout.
Also biked home and added a mile or two.
Nike Zoom-427.5 Brooks- 62.5 Adidas-357 | |
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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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Cassia Park + run home - 40:01
Tired in general today. Walked a mile with Emily, then ran several laps of the park and then home. Need some sleep.
Nike Zoom-427.5 Brooks- 62.5 Adidas-362 | |
| |
| | 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 St. Al's - 17:27
Picked my car up at 7 a.m. Felt great actually
P.M. - Greenbelt - 38:04
Most of it with Mat on the Park Center dirt section. Felt pretty good. Earlier in the afternoon I watched some of the state track meet. The 4 x 800 was particularily impressive with Boise High running 7:48 and my alma mater Twin Falls coming in at 7:51.
Nike Zoom-427.5 Brooks- 62.5 Adidas-369.5 | |
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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 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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Greenbelt - 1:00
Watched the state track meet and then ran on the greenbelt and home. After a steady warmup, I did one LT mile at 5:58 to speed things up a little. Then I did 0.4 miles (640-650 meters) in 1:54 - just under 4:45/mile pace. I finished with a cooldown jog of 35 minutes with 5 x 200 meters fast but relaxed (32 seconds) mixed in.
Just for kicks, I'm thinking I might do the Main Street Mile next month. It's not fast course - 8 90 degree turns will do that - but there is good competition and it's an excuse to do some speedwork. I also want to win another Main Street Mile pint glass and $25 gift certificate to downtown (for post race beverages). I ran 4:33 when I was pretty fit in 2004 and 4:36 when I was pretty unfit in 2005. If I could run 4:40 I'd feel good about that.
After that, I think I'll start building miles again and do Portland or Seattle marathon this Fall, and hopefully some other cool road races as well.
Nike Zoom-436 Brooks- 62.5 Adidas-369.5 | |
| |
| | 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 |
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Canal banks to Borah track - 34:10
Saturday afternoon our first baby was born. An amazing experience...My last couple days have been pretty busy. I actually felt like running on Sunday and Monday but didn't make it out. Running is a great remedy after being cooped up and experiencing lots of emotions.
I wanted to do a workout of some type today, but Emily warned me I'd feel like crap today. She was right. It was also hot at 4:00 p.m. I settled for some easy running with some light drills and about 6-8 easy accelerations. I felt much better post run and way more energized. Good stuff.
Nike Zoom-436 Brooks- 62.5 Adidas-374 | |
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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 | 1.00 | 0.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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BK Track + Neighborhoods - 52:46
Still sleep deprived and I have a "jet-lagged" feeling. Not unlike when I used to work graveyard shifts one summer. I feel loads better than yesterday, though. Tonight's run took me down the canals to the track where I did a 10 minute fartlek consisting of 20-30 second pickups. Then I jogged on the canals again into the neighborhoods and did a tempo mile at 5:59. I finished with a couple miles of easier running, including 5 minutes with Leo.
Nike Zoom-443.5 Brooks- 62.5 Adidas-374 | |
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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 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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3 mile wo, 5k tempo run, 1 mile wd
Went back to work today, then worked on the rental, entertained company and started my run at 9:15 p.m. Glad I got out, though. I have 3 weeks until the Sawtooth Relay and 5 weeks until the Main Street Mile so I need to get in shape. Warmed up on the canals, then did the tempo in the neighborhoods in the dark. Miles were 6:05, 6:06, 6:00 and :36 for a 18:48. Felt ok. I noticed I was very "unsmooth" and my back and core seemed weak. I need to get back into the weights/core/stretching routine soon.
Nike Zoom-447.5 Brooks- 65.5 Adidas-374 | |
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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 |
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Greenbelt - 1:19
Nice afternoon run. Caught some cloud cover and beat the heat from earlier. Ran to the Orchard St. access to the greenbelt and did about 6 miles on the greenbelt before finishing at the Rosehill house. Overall pace was 7:16/mile.
Nike Zoom-447.5 Brooks- 76.5 Adidas-374 | |
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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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Neighborhoods - 22:59
Just a run so I could say I ran today. Didn't make it out until about 11 p.m. I actually felt pretty good during the day so I should have gone earlier.
Also a mile walking at the track and 20 minutes of easy weights, core and stretching.
Nike Zoom-447.5 Brooks- 79.5 Adidas-374 | |
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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 | 2.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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PMI: 1 mile easy jog with Leo and a couple of easy miles walking with Emily and Nica.
PMII: Hillcrest Loop - 48:36
Hadn't run this loop in a while. Did a progression run that went ok, but not stellar. Miles were 7:37, 7:15, 6:45, 6:30, 6:27, 6:02 and a warmdown of 7:55. My goal was just to cut down each mile based on feel. It was pretty warm (mid 80s) when I ran at 5 p.m.
Nike Zoom-454.5 Brooks- 79.5 Adidas-374 | |
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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 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Treadmill - 23:40
Easy, easy jog on the treadmill in between doctor's apptmnt and dinner. Finished the last half mile at a quicker pace (6:18/mile).
Nike Zoom-454.5 Brooks- 82.5 Adidas-374 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.50 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Greenbelt to Table Rock - 1:06
A great evening to be out in Boise's foothills. Started at the zoo, and took Castle Rock to Rock Garden - where I did a loop - and back down Old Pen trail. I was happy with my strength on the hills tonight. I did a "steady/hard" pick-up half mile on the greenbelt in 2:59 to end the run.
There were lots of hikers out this evening - even some starting right at twilight - presumably going up to the cross at night.
Nike Zoom-454.5 Brooks- 82.5 Adidas-383 | |
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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 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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1.5 mile wo; 6 x 800 LT; 1.5 mile wd
Ran on the greenbelt this evening. Another late start - finished in the dark. Wanted to do some relaxed, steady running as I knew I wouldn't have a lot of juice tonight. Averaged 2:56 for the 800s and did .2 mile jogs in about 1:35 (sub 8:00/mile pace). Overall I felt pretty good despite a little GI distress toward the end.
Nike Zoom-461.5 Brooks- 82.5 Adidas-383 | |
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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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Run home from greenbelt - 39:17
Slow, easy run home from the Double Tree after walking a couple of miles with Emily and Dominica in the stroller. Fatigued, dehydrated and my nutrition really sucked today. Finished off the last half mile with Leo.
Nike Zoom-461.5 Brooks- 82.5 Adidas-383 | |
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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 |
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Borah track - 39:33
Another late night run in the dark. Felt pretty fatigued again - just a basic lack of sleep and change in schedule. I did 6 x 150 strides during the 3 miles at the track to turn my legs over a bit.
Nike Zoom-461.5 Brooks- 87.5 Adidas-383 | |
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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 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Canal banks + Borah campus - 38:27
Ran a 10 minute warmup, then did 5 x 2 min on/2 min off around Borah. The on segments averaged 5:42/mile and I kept the off segments pretty reasonably paced. Finished up with a couple of pickups on the jog home. Felt out of synch from a couple days off and a lack of sleep. Maybe tomorrow will be better.
Nike Zoom-467 Brooks- 87.5 Adidas-383 | |
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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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Canal banks + neighborhoods - 1:00
I did a nice, easy paced run this evening. Just wanted to cover a few miles, so I kept the pace easy. Last 20 minutes in the dark. Felt pretty good, all things considered.
Nike Zoom-467 Brooks- 95.5 Adidas-383 | |
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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 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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Noon - Loop from South - 31:18
Did a nice run during my lunch hour from South. Went up Owyhee hill to Hillcrest and came down Targhee. Picked up the last 10 minutes in the 6:20s. Felt pretty good, and a great way to spend lunch time!
P.M. - Canal Banks + Cassia Park - 44:19
Ran with Mat from my house. Took the canals to US Bank and then the back way to Cassia. The good old achilles was sore on this run today. Should have figured that 2 days of decent runs would do it. Lame.
Nike Zoom-467 Brooks- 105.5 Adidas-383 | |
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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 | 2.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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2 mile wo; 8 x 400; 1 mile wd
Ran a warmup on the canals and BK trails and ended up at Borah. I wanted to do some type of a workout but didn't want to do anything too ambitious in the dark and in the rain, so I opted for some 400s. I averaged 1:21 and did 400m jogs in about 2:00. My achilles was sore at different points in the run, but it isn't too bad.
Nike Zoom-467 Brooks- 105.5 Adidas-390 | |
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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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Borah track + Canal Banks - 31:07
Walked a little bit with Emily and Dominica, then did about a mile easy at the track and ran home on the canals. Finished with 10 minutes super easy jog with Leo, and some more walking and swimming (him, not me).
Nike Zoom-467 Brooks- 109.5 Adidas-390 | |
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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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Canal Banks + BK trails/track - 40:19
Felt original so I ran on the canals (for the faithful readers of my blog - I'm big in Europe - you know that was sarcasm. I run the canals every day). Then I did a bit on the wood chip trails around BK and ended up with a few laps around BK's track. Nick Symmonds is a BK alum, and in tribute to his 1:45 800m win yesterday, I tried to muster one lap in the time he ran two. It didn't work. I think today was the slowest I've run in a few months. Partially due to the achilles, partially due to sleep deprivation. Tomorrow maybe I'll be creative and run somewhere cool.
Nike Zoom-467 Brooks- 114.5 Adidas-390 | |
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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 | 1.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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2 mile wo, 5k tempo run, 1 mile wd
Ran at the BK track again. I can tell my form is really off lately. I haven't made time for core, stretching, weights or drills and I am very "unsmooth" (to quote a beer slogan). Those factors are huge in running and I need to get back into my routine. I eased into the run and my splits were 6:12, 6:05, 5:54 and :42 for an 18:55. I didn't feel super, but I never got into oxygen debt which is good. Hot and humid this 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Camelsback trails - 53:19
Ran with Mat and some runners who have an informal running group in town. We ran on some of th e lower trails, up the freeway and down red cliffs trail. We ran really easy, which was cool with me. The last mile Mat and I did 4 x 30 second strides to turn the legs over. Foothills are looking great with the wet weather and flowers in bloom.
Nike Zoom-473 Brooks- 114.5 Adidas-397 | |
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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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Run to Jeremy's house and back - 48+
J-Wallace needed to borrow my heart rate monitor for his last week of Ironman training, so I obliged. Easy pace (7:20s); felt ok but a little sluggish and sleep deprived. Will go super easy tomorrow before the race.
Nike Zoom-473 Brooks- 114.5 Adidas-403.5 | |
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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 - 15:35
A little shake out jog before heading to Stanley. Only 5 hours (or less) of sleep last night so I'm a little tired but feel ok other than that.
Nike Zoom-473 Brooks- 114.5 Adidas-405.5 | |
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| | Race: |
Sawtooth Relay (9.7 Miles) 01:00:52 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 9.70 | 0.00 | 0.00 | 0.00 | 0.00 | 12.20 |
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Sawtooth Relay - 6 hours 44 minutes overall time
I had a great time on the ISU "JV" Alumni team. (The younger ISU guys took first) We didn't run fast or place that high (5th overall) but it was fun to be a part of. This race definitely has world class scenery that the rain couldn't put a damper on. Relays with buddies are always memorable. Big ups to Goody's for helping sponsor us. For all the money we poured into that place during college that the least they could do. My legs:
5.03 miles in 31 high/32 low 210' net gain. Felt ok about this leg. Kept a solid pace throughout. No leg turnover, but I was breathing hard enough just running slow. Topped out at close to 6,900'.
4.67 miles in 28 high 340' net loss Fatigue from last night/early morning in Stanley and my effort on the first leg catching up with me. Also rain and wind right in my face. I thought this leg was 5.6 miles so I coasted a bit saving up for the last mile. I was pleasantly surprised to see the exchange come a full mile sooner. Nice.
Feeling great this evening. Didn't run fast enough to get sore. I also used my head and didn't wear racing flats. Maybe I"m getting smarter as I get older.
Nike Zoom-485.5 Brooks- 114.5 Adidas-405.5 | |
| |
| | 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 |
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Neighborhoods + Canal banks - 20:05
Ran a bit by myself and then did a short jog and some walking with Leo. Legs feel pretty good - just some minor soreness but nothing to worry about.
Weights, core and stretching - 20 minutes. Back to it again!
Nike Zoom-485.5 Brooks- 114.5 Adidas-408 | |
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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 | 0.50 | 0.50 | 0.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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Greenbelt - 38:03
Nice evening run on the greenbelt. Started at the Orchard Street access, and headed upstream into Julia Davis Park and back. Did some various pickups during the run to turn the legs over (I have zero leg turnover right now, by the way).
Nike Zoom-485.5 Brooks- 120 Adidas-408 | |
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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 - 29:19
Not feeling it tonight. The (relative) heat seemed worse than it was and I was just flat. Better luck tomorrow... | |
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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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Run to Gold's and back - NT
Pretty easy on the way down and a bit quicker back home. At Gold's, I did some weights, core and drills for about 30 minutes. We'll see if I'm a little bit sore tomorrow. | |
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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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Rock Garden Loop - 53:40
Great run while scoping out some houses in the foothills. Did a loop around the Rock Garden and then back through the neighborhoods. I felt really strong this evening and was in good spirits. I might even say near "manic" state, but that might be pushing it a little. | |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.50 |
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Jogged with Leo to BK soccer fields, then did some core, drills, plyos and strengthening work for about 20 minutes. We walked back home, and then I got sidetracked and missed out on my planned 7 miler! Bummer. | |
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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 | 1.00 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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Noon - Canal banks - 22:27
Basic run on the canals. Can't complain...
PM - 2 mile wo; 4 x 1200; 1.5 mile wd
Very fatigued this evening. I had a full day today, and walked around holding Dominica for a couple of hours. I wanted to do a workout that I wouldn't bail out on, and one that I could change paces a bit. So I did 4 x 1200 at the BK track cutting down each lap of the 1200s from marathon pace to threshold pace to 5k/vo2 max pace. I accomplished this successfully, with times of 4:31, 4:28, 4:26, and 4:21. My paces were 6:15 for the first laps, 5:55 for the 2nd laps and 5:32 for the 3rd laps. For today, that was good enough. |
| Brooks Miles: 3.00 | Adidas 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Run to Gold's and back - NT
Jogged easy down to Golds, played hoops for an hour to an hour and a half, and shuffled home. Man is this going to make me sore. But it was fun and worth it (I hope). | |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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PMI: Biked to South and back (6.5 miles)
PMII: Canal Banks + Neighborhoods - 32:07
Took a break from my portfolio project and did a quick run at 9 p.m. This one was rough. I tried doing a few 3-4 minute quick pickups, and what I felt like was 5:30/mile pace ended up being an average of 6:13/mile pace. After the second one, I called it an evening and slogged a mile back home.
I think I will be just on maintainance running mode until: my portfolio presentation is successfully completed and approved (Thursday), my class ends (July 9th) and Nica starts feeling better (hopefully soon). Until then, 30-35 mpw might just have to do.
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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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Field in Donnelly - 23:08
Class until noon, portfolio presentation in the afternoon, then drove to Donnelly. After we settled in, I did a short run in the field (cow pasture) across the road. At twilight, the colors and scenery were great, but the cows didn't do a very good job of making good trails this year, so I was basically on my own. This made for a rutted run, and a little tough on my achilles, but very worth 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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A.M. - Hiked a couple of hours to Goose Creek Falls and back. Carried Nica in the pack so I got a little more of a workout.
PM. - Roads in Donnelly - 26:49
Ran at a steady pace around the new subdivision and on the new bike path. Pretty good 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Walked about an hour around the forest service roads and trails at Tamarack. That place is a ghost town. | |
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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 |
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BK soccer fields/track - 36:03
I did a 15 minute steady run to BK, where I stretched and did some drills in the grass. Then I did 2 miles on the track with 8 x 100 quick strides. Finished with a mile easy cooldown. It was hot this afternoon!
Easy 15 minutes of upper body weights post run.
Thought a bit about a plan for the rest of the year (next 4-5 months at least). Maybe I'll post it up tomorrow. | |
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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 - 40:05
40 miserable minutes of jogging on the treadmill. Still not getting enough sleep. | |
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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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Borah track - NT
Easy, easy jog to the track and back with Leo at 11 p.m. While at the track, I did 5 laps with some various speed drills and plyos added in. | |
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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 |
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Borah campus - 27+
Ran before class this morning. Finished with a 5 minute jog with Leo. Hit the road for Colorado shortly after class and drove 8 hours. | |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Estes Park YMCA trails - 41+
Early morning run with Danny on some trails near the camp. Elevation was a killer (and lack of fitness) but the trails were nice and we had a good 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Estes Park YMCA - 39+
Solo at 7 a.m. Ran on some different trails and roads nearby the camp. I was really suffering today. 8000' is not great for the out of shape. Great views though, and still very enjoyable. | |
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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 | 2.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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2 mile wo; 4 mile fartlek; 2 mile wd
Great evening on the greenbelt. I have made a commitment to get back into shape and hopefully today's run was the first step. On the fartlek, I did 1:30 on and 2:30 off for 4 miles. The on segments were at 5k effort (I didn't time them, but would estimate them to be in the 5:30-5:50 range). The downpoint was my achilles acting up and my left foot falling asleep. That hasn't happened for a long time. My calves - my body in general really - is probably stiff from 2 days of driving.
Weights, core & stretching -20 minutes | |
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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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Hillcrest Loop - 49:55
Worst run in recent memory. The problem was due to getting really low on blood sugar, then drinking some powerade and eating a gel right before the run. By mile 2, I was dizzy and had blurry vision. I felt like I was on drugs (in a bad way). The last 4 miles were really rough. This happens to me about once or twice a year, so I'm not worried about it. I would have been better off just running without eating or drinking anything, even though I was really hungry and fatigued before the run. Live and learn. | |
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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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Ann Morrison Park - 47:06
Had to run over to the Rosehill house, so I decided to run at Ann Morrison. Most of it in the dark but that's ok. Did a few hill strides up and down Americana to turn the legs over a bit. Sluggish tonight.
Weights, core & stretching - 25 minutes | |
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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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Greenbelt - 1:13
Mat and I ran from Willow Lane onto the Garden City/Eagle Path. It was cloudy but very muggy and I struggled a lot throughout the run. Despite that, we probably averaged about 7:15-7:20 which wasn't too bad given our fitness levels and an afternoon summer day. | |
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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 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 6.00 |
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Canal banks + Phillippi hill - 43:35
Ran over to Phillippi hill and did 6 x 15 second hills and 6 x 15 second hard on the flats. Finished up with a 14 minute steady run home. Felt pretty decent this evening. | |
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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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Canal banks + Borah track - 46:03
Felt pretty tired on this run. Took the canals down to the track, where I did mostly easy distance except for quite a few speed drills and a few accelerations on the straightaways. Felt a bit better by the end of the run.
Weights, core and stretching: 20 min | |
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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 | 3.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
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A.M. - Neighborhoods - 36:16
Is it still a morning run if you start it at 11:30? I say yes. Anyway, I started relatively easy and finished at a sub -7 pace for an overall average of about 7:15/mile. Hot out today.
P.M. - Hillcrest loop - 44+
Did a 4 mile tempo run during the middle of the run. Nothing to write home (or blog home) about, but right at or just a bit better than what I set out to do. Miles of 6:14, 6:13, 6:17 and 6:00 (last stretch on canals, so that's a good pace for the rocky footing). I think those are not quite true "LT" pace, but close enough. Definitely faster than current marathon pace right now. |
| Nike Zoom Miles: 6.50 | Adidas 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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PMI: Fishhook Creek Trail - 38:16
Ran on a sweet trail from our cabin at Redfish Lake. Although the altitude was tough (6500'), I was hammering away pretty hard on this trail. Great 5 miler.
PMII: Hiked the same trail with Emily and Nica. We also walked around some paths at Redfish for about an hour, so we probably got 7 miles. I also ran an additional 12 minutes to go take some pictures at the end of the trail. Big day! | |
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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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Fishhook Creek Trail - 39:10
Ran at 9 a.m. on the same trail as yesterday. My legs were beat from the big day yesterday and I wasn't feeling super due to a poor night of sleep. I would run this trail every day if I could: relatively flat, scenic, soft footing, etc. | |
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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 | 0.50 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Treadmill - 38:48
Wasn't up to braving the 100+ temps today, so I opted for an easy run on the treadmill with some fartlek the last half. Legs felt great; stomach....not so much. The Quinn's platter this morning with 2 chorizos could have been the culprit. | |
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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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Biked home from Jon's house - 3.5 - 4 miles
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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 | 0.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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Canal Banks + Borah track - 58:05
Felt pretty fatigued tonight. Kept the pace very slow (7:44/mile) during the run, except for several accelerations at the track. Was going to do a workout, but it was not happening tonight. | |
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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 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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1.5 mile wo; 4.5 mile fartlek; 1 mile wd
Ran on the treadmill at Gold's and donated several gallons of sweat to the next unsuspecting treadmill afficianado. Just kidding, I wiped it down.
The workout today was 4.5 miles of 2:00 hard/3:00 easy. The idea is to ease back into goal half marathon pace but to make sure I'm recovered before the next pickup. The hard segments were actually pretty easy (5:52/mile) and the easy segments were at about 7:50/mile.
My hard days won't actually be too hard until I get in shape or else I'll probably bail on them. It took me a few years to realize I shouldn't be too ambitious when I'm out of shape. | |
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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 |
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A.M. - Canal banks - 20:03
Early morning jog before driving up to Stanley. A little stiff and sore but felt ok.
P.M. - Backpack into Elk Creek. Greg, Joel and I packed in a little over 3 miles, chilled out for a while, then hiked about 7 miles more (out and back) - much of it off trail. The evening hike took a couple of hours and we were pretty tired when we got back into our camp.
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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 |
| Backpacked out 3-4 miles, then hit the Boater Box hot springs near Stanley before driving 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 | | 3.00 | 0.50 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Treadmill - 28:50
Not too bad of a run. Started out very slow, and picked it up the whole way until I maxed it out (10 mph on my treadmill). Worked out the stiffness from backpacking and lost a few pounds in sweat. I did make up that weight at dinner, though at my brother in law Joey's rehearsal dinner. | |
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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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Neighborhoods - 23:12
Two loops around the 1.5 mile loop in the neighborhood on this warm evening. My dinner was still digesting so I took it slowly at first and picked it up a little as I progressed.
Weights & core - 20 minutes | |
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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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A.M. - Neighborhoods - 21:57
Got in a steady run at 10 a.m. Getting warm already at this hour.
P.M. - Canal banks + Borah track - 35:10
Super hot this afternoon at 5 p.m. Wouldn't have wanted to go too much more than this. Didn't feel too bad though.
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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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Gold's + McMillian Wetlands - 59:51
This one was tough. Being out of shape in the heat does a number on me. Started at Gold's and ran to the wetlands, did 20 minutes there, and ran back. Probably will do this run a lot from Gold's while Emily is working out (it beats the treadmill for sure).
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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 + neighborhoods - 21:06
Not much time today for a run. I was also lethargic all day, but I am trying to be consistent so I got out for a short one. Did 4 x 20 second pickups the last few minutes. Hot again today.
Also did some nice core work and thorough stretching. |
| 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 | | 6.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 7.00 |
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Borah track - 53:11
Started the run at 10:30 p.m. with a headache and not feeling like doing much. We had just watched "Hurt Locker" on the big screen and had gotten some motion sickness from the first person camera work. My intent was to jog 50 minutes to an hour as easily as possible. The first 5.5 miles were at 7:45-7:50 pace and then I wanted to do the last half mile at marathon pace. I went a bit quicker than that (2:44) but it felt good. Then an easy mile home and called it a night. | |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Treadmill - 40:52
Usually I hate the treadmill, but this one wasn't too bad. I was running on borrowed time - Nica was in the bouncer watching and I was just waiting for her to squawk - but I made it 40 minutes. That was a pleasant surprise. I did 8 x 30 second and 3 x 1:00 pickups in the last half of the run.
I was going to run again this evening, but did 20 minutes of a good weights, core and stretching session. Long run tomorrow hopefully. |
| Nike Structure 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Run from downtown home - NT (between 40 and 45 min)
Saw a show at the Neurolux. Smartly I wore some running shoes and ran home at about midnight. Didn't throw up; that was a plus.
Walked a couple of miles earlier in the day with Nica and 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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A.M. - Biked 20 miles with Peter on Cartright-Hidden Springs-Seamans Gulch-Hill Rd. loop. Went really slow mostly, and stopped in Hidden Springs for breakfast at the Merc. Very yuppie.
P.M. - 15 min Ellyptical and 25 minutes weights. | |
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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 - 30+
Ran at night. Just kept it easy until the last few minutes when I did some pickups. Basic run.
Weights & core - 20 minutes |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Treadmill + weights - 38+
I call this my "Mens Health and Fitness" workout. I alternated running a few minutes with lifting in between (roughly 5 min. of each at a time). Not the greatest running workout but something different I guess. | |
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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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Biked 10 miles - South and back and then in the neighborhoods. Right at twilight. I'm not a great biker but like to do it once in a while.
Also walked about 2 miles. | |
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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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Weights & core - 25 minutes
Didn't get any aerobic exercise in 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 | | 3.00 | 0.00 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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Ellyptical - 15 minutes steady
Treadmill - 34+
Didn't feel very good today so I ran easy on the treadmill at Gold's, with the exception of 3 x half mile pickups at 5:34 mile pace. Those felt pretty good because I took a lot of recovery between. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
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5 Mile Gulch to Watchmen Trail to Curlew Connector - 1:55
Mat and I bit off a bit more than we could chew today. We planned to do a 10 mile loop, but got on the wrong trail and ended up on some steep up and downs really far out of the way. It turned into an epic run, and we both blew up bad. We survived because the weather was cool and the clouds were beautiful and provided good coverage. Coupled with the 3 days of intense rain, the trails were soft and dust free. These are hands down the best trails in the Boise foothills system. | |
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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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Canal banks + neighborhoods - 31:55
Super easy 4 miler. Tired and unmotivated, so I started out at a shuffle and just gradually picked it up a little. Quads still a bit sore from Saturday's adventure run. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Weights - 30 minutes hard | |
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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 |
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Run to Gold's and back - NT
Easy there and back, with the exception of about a half mile pickup on the way home. Also did a good session of weights while at the gym. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Weights & core - 30 minutes | |
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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 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Treadmill - 22+
Started out really easy and picked it up as I went along.
Also walked a couple of miles and did some weights. | |
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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 |
| Weights 30 minutes | |
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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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Run to Rosehill house and back - 53:04
In the dark at 9 p.m. Ran at a pretty decent pace, especially on the way back. | |
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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 | 1.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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2.5 mile wo; 8 x Phillippi hills; 1.5 mile wd
Ran with the Borah guys. Hot out today, and my lack of fitness was apparent. I would be struggling to be a varisty high schooler right now. Glad I worked out with them though.
Weights - 25 min | |
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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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Treadmill - 31+
Really easy first 10 minutes, then some relaxed pickups the last 20. Felt pretty good actually. | |
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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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Hillcrest Loop - 53+
Ran with Mat at 7:30 a.m. We jogged an easy mile with Leo to the canals and back, then did the Hillcrest loop. From Cassia home, the pace was steady. Nice to run in the morning before the heat. | |
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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 | 1.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Neighborhoods - 31+
Did a little progression run tonight. Lots of lifting and too much eating this weekend (helping mom and dad move into their new house) so I just wanted it to be easy and finish brisk. Splits were: 7:49, 7:09, 6:30 and 5:45 with a short cooldown. That last fast mile didn't seem too hard, which was nice. | |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
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XC Practice at South
Ran with the team. Did a timed mile in 6:45 (that was our top runner). Usually we have a couple in the 5's and some girls in the 6's. Could be a long year. |
| Nike Structure Miles: 1.50 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Treadmill - 39:02
Easy jog on the treadmill at 9 p.m. Did a few pickups at approx. marathon pace.
Weights & core - 25 minutes |
| Nike Structure 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 |
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XC Practice - 20+
With the team. Most of it easy, although the first mile was a bit quicker than the rest. | |
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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 |
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Greenbelt - 25:56
Ran with Mat at 6:30 a.m. Haven't run in the dark in the a.m. for a long while. The pace was relatively brisk for that hour of the day. | |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Greenbelt - 39+
Ran with Mat from the DoubleTree downstream. Did as much as possible on dirt. Pace was about 7:15-7:20 except for the last cooldown stretch with Emily and Nica (in the stroller). Hot out this afternoon; glad we had some shade. | |
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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
Weights and core - 25 minutes
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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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XC practice - 21:40
In the neighborhoods at a sub-8 pace. Also did some strides and core work. |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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PMI: Run to the Depot and back + 8 x short hills
With the xc team.
PMII: Neighborhoods - 20:51
Pretty easy pace from home at 9 p.m. |
| Nike Structure 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 |
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Run to Gold's and back - 28+
Steady pace with 25 minutes of solid lifting in between. | |
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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 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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1.5 mile wo; 3 x 800; 1 mile wd
Workout with the team at Cassia Park. 800s in an average of about 2:57. Pretty good workout for most of the kids. | |
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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 |
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XC practice - 24+
Ran a loop and measured with the Garmin, then did a 1.8 mile run at about 7 min/mile followed by a short cooldown. | |
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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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A.M. - Walked a couple of miles with Leo, Emily and Nica. Did 20 minutes of crunches, planks, lunges, pushups, dips, bleachers etc at Borah track.
P.M. - Neighborhoods - 22:03
Little 3 miler through the neighborhoods. Worked on the yard and house all 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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5 mile Gulch to Orchard Gulch - 1:07
I called this evening "ground zero." There is nowhere in running to go from here but up...I am about 15 lbs overweight and have probably averaged about 20 mpw in 2009. I'm like a contestant in "The Biggest Loser" just struggling to make it through my runs each day. Can I be fit by spring if I improve my mileage and commitment to running? I believe I can, but I know the first couple of months won't be pretty.
Tonight's run was gorgeous, but tough. I started on Rocky Canyon Rd. and did the loop. Along the way, I gained 1,100' elevation in the first 3 miles. I did have to stop and walk twice. I was not expecting that. The fruit in Orchard Gulch isn't quite ripe yet, so I'll have to come back later, which is fine, because there are hands down my favorite trails in the Boise front. | |
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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 | 0.50 | 0.00 | 0.00 | 0.00 | 3.50 |
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Neighborhoods - 26:02
Steady on the first loop, then some fartlek on the second before a short cooldown with Leo.
Weights & core - 20 minutes |
| Nike Structure 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 | | 1.50 | 0.00 | 0.00 | 2.50 | 0.00 | 0.00 | 0.00 | 4.00 |
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PMI: 15 x Train Depot Intervals with the team. New workout - I broke the team into 3 groups. Most groups ran 5 of the intervals, while I just did all of them. I had between 15 and 30 seconds of rest between, so I was breathing hard at the end. It was fun.
PMII: 15 minutes ellyptical and 20 minute hard weights at Golds |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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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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| | 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 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
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Borah Park and back - NT
First ever run with Nica in the stroller. She seemed to like it, so this will hopefully become something we do on a regular basis.
A glorious 17 miles for the week. Wow. Can I start back in training next week? (This week didn't really pan out) |
| Nike Structure Miles: 1.50 |
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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 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Greenbelt - 41:37
From the DoubleTree downstream and back. Out in 21:30, back in 20:07. Did 3 x half mile pickups on the way back at 3:03, 2:59, 2:59. Felt pretty smooth on those. Great evening.
Weights & core - 20 min
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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 |
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Ann Morrison Loop - 35:52
Ran it backward solo for about 8-10 minutes until I hit the team going the other direction, then mostly with James for the rest of the run. Some real slow parts in there too. | |
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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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PMI: Greenbelt - 36:00
Ran from South to the greenbelt and upstream a bit. The team did very well on this run. The middle part of the run was slow again, but the first and last 10 minutes was fairly steady.
PMII: Greenbelt - 20:37
With Emily and Nica in the stroller. Did a shade under 2 miles at a very easy jog. |
| Brooks Miles: 4.50 | Nike Structure 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 | | 3.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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Treadmill - 27:04
Mostly easy pace with a few pickups in the MP range (6:30s). |
| Nike Structure 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 | | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
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Run to the Depot and back - NT
With the XC team. Hung out while they played capture the flag. | |
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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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Canal banks + Borah track - 46:47
Felt like absolute crap on this run. Heavy legged and lethargic. Did a couple miles on the track in the 7:20s.
Weights - 20 minutes of hard circuits | |
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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 |
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Canal banks + Borah track - 35:21
Felt a bit better than yesterday. Did a timed mile at the track at a steady/hard pace in 5:54, but the rest was just at an easy/moderate pace.
Weights - 20 minutes hard circuits similar to yesterday | |
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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 | 1.50 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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1 mile w.o; 6 x 800; 1 mile wd
Ran with the team at Cassia. Boys and girls each did 3 x 800 (I did all of them). Good workout for the team as a whole. Times were 2:55, 3:10, 2:54, 3:15, 2:53, 3:12. | |
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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 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Ann Morrison Loop - 39:04
Ran with the team. Finished the loop and ran back and forth with the incoming runners until everyone was done. Did a half mile pickup to move from one group to another at mile 2. |
| Nike Structure 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 | | 2.00 | 2.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Mile at practice + treadmill - 35+
Easy jog, stretch, then our mile loop at practice. I paced our top guy to a 5:54, which was an improvement from a few weeks ago. Then I came home and did 28 minutes on the treadmill, with 4 x 3 minute pickups in the 6:30 range (MP). | |
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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 |
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A.M. - Hillcrest Golf Course - 58:11
Ran at 10 a.m. First 4 miles at around 7:30 and last 4 just over 7:00 pace. 8 miles is a challenge right now, but it didn't end up being that bad.
P.M. - Eagle Island State Park - 25+
Ran around cheering on the South runners at the Bob Firman Invite today. I should have brought the garmin because I've always wondered how much mileage I run during several cross country races, running back and forth to different points on the course. |
| Nike Zoom Miles: 8.00 | 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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South Cole canal banks + neighborhoods - 40:23
Just a basic run at 7:20/mile pace. Didn't feel that great, but it was a nice morning and I ran through some neighborhoods I usually don't run in, so that was 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 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Greenbelt - 52:44
Nice run this evening from the DoubleTree downstream and back. Split the run into 3 parts: 17 minutes easy at 7:50/mile pace; 17 minutes at 7:00/mile pace and 17 minutes at 6:22/mile pace. The last segment seemed to be tougher than it should have been, but I was fully recovered after a minute or two of a cooldown jog. | |
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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 - 30:43
Ran slow tonight. My achilles was hurting quite a bit. I really hate these Nike Structure shoes and I didn't have my orthotics which made it worse. |
| 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 | | 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 | | 2.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Treadmill - 22:00
Really busy day today. Squeezed in a run on the treadmill before going out to dinner. Last mile at MP (6:27) felt pretty easy. | |
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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 - 24:36
Felt good this morning. Had a full moon and an extra hour of morning daylight which made the run not completely pitch dark.
P.M. - Run home - 23:17
Steady pace. Felt pretty good in places. Wanted to add on for a bit, but was out of time and had to pick up Nica |
| 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 - 24:02
Started out easy but ran fairly briskly (for a 6:00 a.m. run) so I could make it on time for my 7 a.m. meeting.
P.M. - Run home - 27:02
Ran home in the dark at 7 p.m. after parent teacher conferences. Long day, but I feel 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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A.M. - Treadmill - 24:40
Ran at 6 a.m. and didn't feel too bad
P.M. - Run from South - 24:15
Steady pace from South during the short break before parent/teacher conferences. Went down Crescent Rim and then through Morris Hill cemetery and back to South. Glad to have gotten at least a short run in. | |
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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 |
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Treadmill - 52:09
Boring run on the treadmill made easier by watching a nice Jeff Tweedy acoustic concert DVD. Did a couple of half mile pickups in the 6:20s during the last 10 minutes. |
| 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 | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
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Greenbelt to Castle Rock/Rock Garden - 1:28
Great afternoon for a run. Started out with 3+ miles on the greenbelt at about 7:15 pace, then climbed up to Castle Rock and did a few minutes on Rock Garden before heading back the way I came. Gained about 600' - most of it in under two miles. Finished off the greenbelt miles right around 7:15 pace again. | |
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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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Neighborhoods - 38:18
Recovery run. For some reason, the trails put a hurt on my legs yesterday. Started out at a jog, and picked it up very gradually to about 7:15/mile pace by the end of the run. Did a couple of easy, easy 20 second strides the last half mile as well. | |
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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 |
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Borah track - 37:22
I felt much better tonight than yesterday. I did a couple of miles at the track, including 8 x 100m hard strides. Also started my hip/back/core routine, which took about 30 minutes. That should help with injury prevention and running form hopefully. |
| Nike Structure 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 | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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A.M. - 1 mile jog
Started running to work but remembered I needed to bring some stuff to work, so I turned back and drove.
PMI: Run home from South - 21:19
Was a little late this afternoon, so I hammered home as quickly as I could without a warmup.
PMII: Run to South - 22:57
Went to pick up my car and meet a buddy at Moxie. Steady rain, but a pretty nice run anyway at a good pace. Capped an odd 7.5 mile/3 run day. |
| 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 - 24:20
Wore the Garmin today and it's 3.1 miles on my morning route to work. So I've been averaging just under 8:00/mile pace for the morning runs. That's probably ok for 6:30 a.m.
P.M. - Run home - 23:24
Past Cassia Park and onto the canals. Averaged about 7:20/mile pace and felt pretty good.
Also 25 minutes of weights, core and leg exercises, and a 20 minute walk/jog with Leo (mostly a walk). |
| 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 | | 6.50 | 1.00 | 2.00 | 0.50 | 0.00 | 0.00 | 0.00 | 10.00 |
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Greenbelt - 1:09
Braved the wind and cold for a good run this afternoon. Did a progression, with miles of 7:42, 7:15, 7:03, 6:43, 6:28, 6:13 and 6:07. Then jogged a mile and did 5 x 160m fast at about 5:00/mile pace before a cooldown mile.
Felt pretty good about this one today. Good to be out and push a bit. |
| Nike Structure Miles: 10.00 |
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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 | 0.50 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Treadmill - 35:05
Took a run on the sweatmill at home tonight. Did 23 minutes at a slow pace with the incline up fairly high, then finished with 12 minutes of easy fartlek. Legs felt great this evening. |
| Nike Structure 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 | | 6.00 | 1.50 | 0.50 | 0.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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A.M. - Run to work - 24:01
Pretty decent run to work today at about 7:45/mile pace. Cold out though.
P.M. - Treadmill at Gold's - 39:05
Did some easy running and some fartlek tonight while watching Monday Night Football. The Ravens defense stepped up big which secured my fantasy football win. The fartlek was 5 min (6:27 pace)-4 min (6:22 pace)-3 min (6:10 pace)-2 min (5:39 pace)-1 min (5:39 pace) with equal recoveries. Hard enough to mix things up; easy enough to not strain a whole lot. |
| Nike Zoom Miles: 5.50 | 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Hulls Gulch - 1:00
Ran up the gulch and down the freeway with Aaron O. It turned out to be a great evening after a windy and cold morning. Really nice trail run tonight - the pace was just right. It's tough to get to the trails on weekdays, but I'm going to have to start making time to do this on the weekends because it's so much 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 | | 6.50 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Hillcrest Loop+ - 53:50
Nice run tonight in the dark. Kept it easy at first, but by 37 minutes I felt inspired to do a couple of 3 minute pickups to turn the legs over. Ran past the golf course and did a loop around Owyhee Elementary. | |
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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. - Treadmill - 20:03
Had a workshop so I didn't have to be at work as early as usual. Did an easy treadmill run to get a short workout in.
P.M. - Canal banks + neighborhoods - 37:42
Didn't feel great this evening, but got through it. Averaged 7:26/mile pace. |
| Brooks Miles: 2.50 | Nike Structure 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 | | 9.50 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Middle Fork Road - 1:14
Great run on the unpaved National Forest section, 6 miles from the cabin. Surface conditions were decent - soft dirt, mud, snow and ice, but never so bad that it impeded me too much. Ran 4 miles upstream before it got a bit icy. On the way back, I detoured up to the One Spoon trailhead. That would have been a little too ambitious for today. Finished up with a 3 minute pickup right around 6:00/mile pace. Can't wait to run these roads and trails every weekend and all summer. |
| Nike Structure Miles: 10.00 |
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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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Treadmill - 23:00
Easy pace but put the incline up a bit just for kicks. | |
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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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Military Reserve - 1:18
First run in a week. For some inexplicable reason, I didn't run all last week. I never do that. So today really didn't feel pleasant - left achilles and right groin were sore.
I started at the Ram and did most of the run on the lower loops of the reserve. This is my favorite place to run, but I hardly get out here anymore. I wore shorts and a t-shirt, which was a bonus for November 29th. The last 20 minutes of this run got a little tough, but that stands to reason.
Here is the plan for the next 10 weeks of base:
Sunday - Long run of 1:20+ (progressing up to 1:45)
Mid -week - 25-30 minute fartlek at 5k pace
Saturday - Some kind of strength workout (progression run, tempo run, LT intervals, etc) but nothing too crazy.
Rest of the week - Probably running to work and back most days.
Spring racing - Some 5ks, 5 milers and maybe the Salt Lake City Half Marathon in April and more than likely the Great Potato Half Marathon in May. I would like to give Robie Creek another shot, because I know I could run a lot faster than 1:25, but I probably won't be able to train on hills as much as I need to for a race like that. And if I'm not in top-5/sub-1:25 race, it's not something I want to do for "fun." So chances are I won't be running that one. | |
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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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Run home from work - 22:37
Long tough day at work. Run home didn't feel so hot. Right groin still a little sore from yesterday. | |
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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 - 24:51
Dragging big time this morning. Super tired; could have slept til noon.
P.M. - Run home - 23:56
Pretty steady pace as I was pressed for time. Something longer tomorrow I hope. | |
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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 | 2.50 | 0.00 | 0.00 | 0.00 | 10.00 |
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A.M. - Run to work - 25:13
A little slower than usual because I was wearing a back pack with my shoes and belt in it.
P.M. - Run home + Cassia Park - 47:58
Ran from South over to Cassia, and did 7 x 2:00 hard with a 2:00 jog. Then ran home via the canals. Didn't feel sharp at all (can't actually remember a time when I felt slower and more awkward trying to run fast) but I'm really glad I started with my mid-week fartlek workouts. | |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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A.M. - Run to work - 31:14
Ran via Hillcrest Loop down to Whitney Elementary. Seemed like it should be longer than 4.1 miles, but that's all it is. Nice run.
P.M. - Run home - 37:43
Felt exhausted from a long week of work and not a great week of sleep. Came home on the canals and added some time in the neighborhoods. |
| Nike Structure 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 | | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
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Canal Banks - NT
A jog/shuffle/walk (in places) with Leo at 8 a.m. It was super cold. I just wanted to get him out for a quick outing.
Started getting sick in the p.m. and didn't run again. Planned 10 with some tempo work. Darn. | |
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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 - 40:21
After 3 days off being sick, I did a bit of a jog on the treadmill at home. I didn't feel too bad and probably can do some longer runs later this week. |
| Nike Structure 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 | | 5.00 | 0.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Treadmill - 50:00
It was 9:00 p.m. and probably sub-zero out, so I drove to Gold's for a jaunt on the treadmill. Besides, I had to let them know I'm still a member (life-time member at that). Did a 50 minute run with 7 x 2:00 pickups in the middle at about 5:43/mile pace. Feeling like I'm almost over my cold, so that's a good thing. Maybe I'll run outside later this weekend. |
| 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 | | 5.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Treadmill - 44:48
On the treadmill again...getting old. Did mostly an easy run with a few change of paces thrown in. Felt ok. |
| Nike Structure 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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Neighborhoods - 25:12
Ended my week long drought. It felt great to get out. My body was obviously out of whack, but it was a good run nonetheless. | |
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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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Canal banks + Borah track - 29:54
Nice run along the muddy canals and then 10 minutes at the track. Pretty good pace. |
| 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 | | 5.50 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Treadmill - 48:45
Early morning run on the treadmill at home. Nica was patient and played in the exersaucer for most of the run. I watched a Wilco DVD and ran really easy for the most part.
The new Nikes are nothing like the old Zoom Elites I have. For one, they are much wider and more cushioned. I also bought them in a 13 instead of a 12.5, so they are roomy. They will probably make good trainers but not a good tempo/marathon shoe like my old Zoom Elites. |
| Nike Zoom Elite III 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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U.S. Bank + Borah track - 40:55
Ran to the bank at 8 p.m. in the dark. Felt ok. Ran about 1.5 miles at the Borah track at around 7:15-7:20 pace to finish off the run. |
| Nike Structure 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Canal Banks+ - 33:48
Ran on the canals and detoured to Honks Dollar Store for some gift bags. Ran back on the canals. Functional run. |
| Nike Structure 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 | | 6.00 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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Canal Banks to Cassia Park - 47:40
Nice run on the canals and a couple of laps at Cassia Park. The canals were kind of slow going due to the snow and Cassia was a little icy and snowy as well. When I got back to the neighborhoods, I did 2 pickups in the 5:40's to turn my legs over. Those felt good. |
| 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Canal banks + Cassia Park - 40:32
Good run and good conversation with Mat. I underdressed a bit and my legs and ears were cold. Other than that, I felt pretty decent. |
| Nike Structure 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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From Mom and Dad's house - 30:09
Needed to get out for a run after all the binge eating and sitting around. Finally ran at 6 p.m. in the dark. Ran a couple of neighborhood loops, then down Falls Ave. and around I.B. Perrine and Robert Stuart. Not a great run, but better than nothing. | |
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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 | 0.50 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Treadmill - 36:04
Did 20 minutes easy progression, then some pickups at M.P. Changed into my Puma's and did a last mile at tempo pace (6:08) which 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Run from Gold's - 31:02
Might have been a good day for the treadmill, but I went outside instead and got in a decent run. Mix of sidewalk and crusty snow. Windy and cold.
Steam room and hot tub post 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 | | 1210.25 | 52.00 | 57.70 | 43.25 | 0.00 | 0.00 | 0.00 | 1363.20 |
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| Brooks Miles: 262.00 | Adidas Miles: 143.50 | Nike Zoom Miles: 106.00 | Nike Structure Miles: 257.00 | Nike Zoom Elite III Miles: 6.00 |
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