| 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 | | 1493.25 | 130.70 | 128.85 | 34.50 | 0.00 | 0.00 | 0.00 | 1787.30 |
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| Adidas Miles: 77.00 | Nike Zoom Elite III Miles: 737.50 | Nike Structure Miles: 357.50 | Brooks Miles: 122.00 | Nike Zoom Miles: 37.50 | Asics DS-Trainer Miles: 116.70 | Nike Air Streak Miles: 9.00 | Saucony Ride 2 Miles: 314.50 |
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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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Canal banks - 31:33
Muddy, slushy run on the canals right at twilight. It was a lot of fun. Just wore some old running pants and the old Adidas trainers and mucked it up a bit. | |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Neighborhoods - 31:43
Nice run through the 'hoods this evening. Started out slow (7:44 first mile) and picked it up to 6:13 for the last one. |
| Nike Zoom Elite III 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Camelsback + Hulls Gulch - 59:27
Good run with Mat and his friend Nate. We did some of the Camelsback trails and then went partway up the gulch. On the way back, we went to the top of the big hill in the park. I'd actually never been up there before. Trails were muddy, so I probably won't be out here again for a while. | |
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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 - 30:00
Got in a run during halftime of the Fiesta Bowl. Nice game for B.S.U, especially on defense. Ran easy with the exception of some 30 second pickups every 2 minutes. I set the treadmill for max speed (10 mph) for these, but the belt seemed to be slipping and I didn't want to eat it, so I scaled it down to 6:25 pace for the pickups. |
| 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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BK Track - 29:49
Didn't feel so hot after taking 4 days off (for some strange reason). But I felt much better about myself and life in general just from getting out for 30 minutes. Good lesson to be learned here. |
| 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 | | 5.00 | 1.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Greenbelt - 1:03
Great run on a nice afternoon. Started at Park Center and went upstream past Barber Park. Did a bit over 4.5 miles easy at 7:30/mile pace, then did a progression run on the way home. Miles were 6:24, 6:18, 6:14 and 6:05. Most of it was on soft, somewhat muddy and rocky trails so I was pleased.
Day 1 of an 18 week plan leading up to a half marathon in May. | |
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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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McMillan wetlands area - 30:24
Had some errands to run out in that area, so I did 30 minutes pretty easy on the trails. They were a bit muddy but it was a nice change of scenery. Legs felt pretty good from yesterday. |
| 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 | | 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 - 25:34
Slow pace. I slept for probably less than 2 hours last night. Not a good night with the baby. So I shuffled along and listened to my Spanish tutorials on my I-pod
P.M. - Run home - 25:58
A bit faster (but still slow) on the way home in some light rain. Need some sleep tonight. |
| 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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A.M. - Run to work - 24:43
Quiet out this morning at 6:15 a.m. Drizzly, but warm. Felt a bit better than yesterday.
P.M. - Run home - 25:24
Just a basic run home....last few minutes pushing Nica in the stroller. Felt ok.
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Neighborhoods - 35:01
Out in the dark at 9:30 p.m. Easy first and last mile, with middle 3 miles at 6:28, 6:23 and 6:22 - about marathon pace, I would guess. Way harder than it should have been, but at least I went out and ran when I felt like going to bed. |
| Nike Zoom Elite III 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Run to work - 24:21
Short night of sleep, but I felt ok. Averaged about 7:50/mile pace, which I'll take any day at 6:30 a.m. | |
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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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Trail near Foresthill - 59:17
All of us (Brad, Dan, Bax, Jeremy, Rebecca, Mat, Spence, Rock, Horse and I) ran along the American River on some nice trails. I don't know how long it's been since all the guys ran together. I pushed the double stroller for the first 10-15 minutes, then ran with Mat, Spencer and Rock for most of it. Jeremy biked and showed us the way. On the way back, the short night of sleep caught up with me and Rock and I slowed down a bit. I believe parts of our run were on the Western States 100 course or nearby it. Great 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Trail near Foresthill - 1:29
Amazing run on a really, really cool trail a few miles from Jeremy's house. Jer biked again and it was just Mat, Spencer and I running today. We kept the pace mellow most of the run and just enjoyed the scenery and the conversation. No major hills, but rolling the whole way. A couple climbs the last 20 minutes got kind of tough and made things interesting.
The Auburn/Foresthill area has trails everywhere. Jeremy and Rebecca called it the "endurance capital of the United States." It would be a great place to live if you were into trail running/ultras. |
| 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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Neighborhoods - 34:22
Took an easy 25 minute jog with Emily and with Nica in the stroller. After I dropped them off, I did a few more minutes solo and 4 x 20 second strides. |
| Nike Zoom Elite III 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 | | 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 | | 6.50 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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Treadmill - 1:03
Started out with an easy 37 minutes, followed by a progression run of 20 minutes, getting down to tempo pace. I finished off with a short jog and walk with Leo. While on the sweatmill, I watched an old Weezer DVD. Hadn't thought about them for a while; 10 years ago they were one of my favorite bands. | |
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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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Borah track + neighborhoods - 49:32
Felt out of sorts today. Nutrition and sleep were crappy the last few days. Did about 20 minutes with Emily while I pushed Nica in the stroller, and the rest solo. Misty and drizzly out, but warm. Not bad running weather. | |
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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 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Hillcrest Loop+ - 1:12
Five mile warmup at about 7:35/mile pace and it didn't feel like I could go much faster. Did the next 4 miles at 6:31, 6:27, 6:22 and 6:18. Each mile got easier, which was good. But it was still harder than it should have been. The problem is that I weigh too much, have no aerobic base, and for today's run, it's very apparent I have no leg speed. Lots to work on, but I'm not in a hurry. |
| 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 | | 4.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Federal Way bike path - 41:24
Inservice day today, so I was able to have an hour for lunch and run. Man this would be a nice perk of a non-education related job. I would probably run every day at lunch if I had the chance. Oh well, you can't put a price tag on lunch duty and school lunch.
I did a progression run in pretty windy weather. Miles were 7:35, 7:10, 6:58, 6:12 and 6:07. I finished the last mile as a cool down with a few quick accelerations. Felt fatigued due to several hours of work in Garden Valley yesterday. |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Treadmill - 30:15
Basic easy run on the treadmill at home. Ran at 9:30 p.m. and felt ok.
20 minutes of weights, core & stretching post run. |
| Nike Zoom Elite III 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Treadmill - 30:05
Another easy run on the treadmill at home, way too late at night (10 p.m.). Need to get out of this late night habit. | |
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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 | 2.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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A.M. - Run to work - 24:25
Felt pretty good.
P.M. - Run home+ - 48:41
Ran home and did 4 x 800 on the way, with 3 minute recoveries. When I got home, I ran a neighborhood loop with Emily and Nica in the stroller. First attempt at 5k pace today. Felt rusty. |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Run to work - 24:05
Pretty quick by my morning standards (about 7:45/mile pace).
Emily picked me up so I didn't run home, then I didn't get out 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 | | 4.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Greenbelt - 1:05
Got a late start due to Emily working today until about 5 p.m. Warmed up a couple of miles, and as I sped up a bit the snow started to fall. I gutted it out and did 5 miles at MP (6:29/mile) and then 2 more wet cool-down miles. This run took way more out of me than I expected. | |
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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 + Borah track - 30:28
Ran at 9 p.m. By then it had stopped snowing, which was nice. Did 12 minutes jog down to the track, 10 minutes of speed drills, plyos and accelerations, and 8 minutes home. Need to do more of this stuff because it's very helpful.
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 | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Greenbelt - 43:01
Nice late afternoon out on the greenbelt. Ran with Emily and pushed Nica for 28 minutes, then finished with 14 minutes steady on my own over to Papa Joe's. Proceeded to have a great dinner. |
| Nike Zoom Elite III Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 2.00 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Ellyptical + treadmill - 56:34
I did a 15 minute (2 mile) warmup on the ellyptical to move around some different muscles, then a 5.5 mile progression run on the 'mill. Miles of 7:35, 7:08, 6:31, 6:22, 6:11 and 3:00 (half mile) followed by a half mile cooldown. Not too taxing, but a decent strength workout. |
| Nike Zoom Elite III 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Hillcrest loop+ - 53:02
Didn't run yesterday, and it was almost 9 p.m. before I got out tonight. I was feeling sorry for myself and had talked myself out of running, but decided just to go for an easy jog for 30 minutes. Once I got going, I felt a little better, though I kept it really slow. |
| Nike Zoom Elite III 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 | | 3.50 | 4.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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1 mile wo; 2 x 400, 4 miles steady, 2 x 400; 1 mile wd
Was going to run long this afternoon, but only had about an hour, so I did something a little shorter but more quality. Ran down to the Borah track and did the workout.
400s: 1:21, 1:21; 4 miles marathon pace - 25:29 (6:22/mile); 400s: 1:20, 1:18. Took 400m jogs between the 400s and after the 4 mile run. Pretty good workout for me right now. | |
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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 - 40:28
I jogged five minutes barefoot (in socks actually), then did 15 minutes of easy core, weights and stretching. After that, I jumped back on the treadmill for 35 more pretty easy minutes.
9 p.m. - should consider running earlier | |
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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. - Run to work - 24:58
Carried a backpack with my shoes and a text book, which slowed me down a bit, but not much.
P.M. - Run home + treadmill - 37:15
Ran home at a steady pace. When I got home, Nica was asleep, so I did a few more minutes on the treadmill until she woke up. Achilles sore. The "Born to Run" inspired barefoot running is probably not good for a 180 pounder with chronic achilles issues. |
| Nike Zoom Elite III Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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A.M. - Run to work - 18:59
Dropped my car off at the shop and ran to work at a quicker than usual pace, mainly because I was late.
P.M. - Run home - 25:48
Unmotivated. Felt ok but didn't really have the desire to add on more time. In a running lull right now 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Canal banks + Cassia Park - 1:01
Struggled big time on this run. Only 3 runs last week was not great for training consistency. My groin started hurting at mile 3 and was still hurting Sunday night. Overall pace of 7:36/mile. | |
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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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Run home from South+ - 46:27
Went in to work for an hour or two to get some things done, then ran home. Hit the greenbelt at Ann Morrison then went up the Orchard St. access. Ran steady for 5 miles, then did some pickups the last mile or so. Didn't feel very good again today, and I also overdressed. Overall pace 7:09/mile. |
| Nike Zoom Elite III 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Run to work - 31:04
Started out easy, then realized I'd forgotton my keys, so I had to turn around and then high tail it to work. |
| Nike Zoom Elite III 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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A.M. - Run to work - 24:41
Just a basic run to work at a shade under 8:00/mile pace.
P.M. - Run home - 23:30
Ran home on the canals. Felt ok.
P.M.II - Camelsback trails - 43:11
Last minute run with Mat and the Ten Toes club. Part of it on some cool trails I'd never been on before. A headlamp would have been nice, but with Mat in front and Alan Newton right behind I could see ok. Hard effort with all the hills (and my 3rd run of the day - as many runs as last week, I think). |
| Brooks Miles: 6.50 | Nike Zoom Elite III 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 | | 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 - 24:59
Legs were a bit dead but other than that I felt ok
P.M. - Run home - 24:10
Via the canals. Did not feel like running, but that's the beauty of commuting to work. If you want to get home, you have to run. |
| Nike Zoom Elite III 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 | | 4.00 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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Rock Creek Park - 34:09
From Mom and Dad's house. Cut across the field, which saved a few minutes. Typical spring Twin Falls weather - cold and very windy. Did 8 x 20 pickups on the way home. |
| Nike Zoom Elite III Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 1.00 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Ellyptical + treadmill at Gold's - 52:35
12 minute warmup on the ellyptical at a moderate pace, then an easy fartlek on the treadmill. I did 5 minutes @ 6:27/mile; 4 minutes at 6:18/mile; 3 minutes @ 6:07/mile; 2 minutes @ 5:56/mile and 3 x 1 minute @ 5:46/mile. Recoveries were equal time jogs at about 7:50/mile pace. |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Neighborhoods + Borah track - 49:38
Another night time run (9 p.m.) Listened to some music and just tried to enjoy some time outside. At the track, I did 8 x 50m accelerations to turn the legs over a bit. |
| Nike Zoom Elite III 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 | | 8.50 | 0.00 | 1.50 | 1.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Greenbelt - 1:17
Great run on a drizzly but mild afternoon. Ran from the zoo to Barber Park and back, on my favorite stretch of the greenbelt. Over half of it was on dirt, which is always nice. Did 40 minutes steady at about 7:15-7:20/mile pace, then did 5-4-3-2-1 minutes fartlek on the way back.
5 minutes @ 6:08/mile; 4 minutes @ 5:58/mile; 3 minutes @ 5:50/mile; 2 minutes @ 5:37/mile; 1 minute @ 5:19/mile.
Felt good about this one. Now I need to do better than 3 runs a week and I might see some progress!
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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. - 50 minute walk on canals with Leo and Nica in the backpack
P.M. - 1:15 walk in the Military Reserve with Emily and Nica in the backpack.
Great day to be 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 | | 7.00 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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A.M. - Treadmill - 20:23
A slow, slow jog at home at 6 a.m.
P.M. - Canals and neighborhoods - 43:10
Ran at 8 p.m. There was a beautiful moon out tonight and gave a bit of a light on the rutted canals, although I still ran slowly. I also did 4 x 10 second Borah hills and 4 x 20 second hard strides midway through the run and finished off with a half mile pickup in the 2:50s range. |
| Nike Structure Miles: 5.50 | Nike Zoom Elite III Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 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 - 24:14
Getting lighter in the morning making the 6:30 a.m. departure time more enjoyable.
P.M. - Run home via the canals - 27:34
Unseasonably warm and I was overdressed, so I was suffering bad. Today it feels like spring is here. Tomorrow....? |
| Nike Zoom Elite III 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 | | 3.00 | 0.50 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Treadmill - 31:00
Coming down with something and feeling like crap in general. Ran at 9 p.m. at home on the treadmill. Slow pace first 15 minutes with the incline up a bit, then some easy fartlek the last 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Neighborhoods + Borah track - 49:48
I ran 29 minutes pushing Nica in the stroller - part of it really easy with Emily - then took the canals to Borah where I did a mile on the track with 6 x 50m strides. Tired and dehydrated today, but nice weather out. | |
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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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A.M. - Treadmill - 12+
Jogged a few minutes on the treadmill, then did some stretching and some light weights and core. Had a few minutes to spare before work, so I decided to do something.
P.M. - No run
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| Nike Zoom Elite III 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 | | 7.00 | 0.00 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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Greenbelt + run home - 1:06
Great afternoon to be outside. I pushed Nica in the stroller for about 30 minutes, then headed home via the Orchard St. access. On the way home, I did an easy fartlek:
3:00-2:00-1:00 pickups with equal recoveries at a 5:35/mile average
3 x 35 seconds hard at 5:10/mile on the canals |
| Nike Zoom Elite III Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 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 | | 6.00 | 1.00 | 0.50 | 0.50 | 0.00 | 0.00 | 0.00 | 8.00 |
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A.M. - Treadmill - 20:11
Pretty easy pace at home before work. Felt better than I usually do at 6 a.m.
P.M. - Run to South+ - 39:11
Went to go pick up my car at about 9:30 p.m. Did a 3.5 mile progression run in 7:29, 7:07, 6:25, 3:07 (half mile) and then did 3 x 1:00 hard around South at about 5:10/mile pace. Not too bad of a workout. |
| Brooks Miles: 5.50 | Nike Zoom Elite III Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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A.M. - Treadmill - 20:15
At home at 6:30 a.m.
P.M. - Canal banks+ - 40:29
Ran the canals and did some hills and leg speed along the way. Did 2 x Aurora hill, 2 x Curtis hill and 2 x Phillippi hill, plus 6-8 x pickups on the flats. Really tired when done - got a 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Treadmill - 30:14
Feeling like crap tonight, kind of depressed. Just settled for an easy jog on the treadmill. |
| Nike Zoom Elite III 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 | | 3.50 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Neighborhoods - 30:47
Planned a big run today, but ran out of time. Also it was extremely windy, which made things a bit tougher. Did a little progression run of 7:26, 7:09, 6:40 and 6:07 then a half mile jog. Good enough for today I guess. |
| Nike Zoom Elite III Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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A.M. - Terrace Lakes and back - 31:51
Christened the cabin this weekend with Dan and Alana. In the morning, Dan and I took a run from the cabin to Terrace Lakes clubhouse and back. I did not feel great at the start but felt pretty good the last few minutes.
P.M. - Neighborhoods - 34:45
Ran a mile steady, a mile at tempo pace (6:10), then did 5 x 1:00-1:10 at an average of 5:23/mile pace with equal time jogs. Pretty good for 9:30 p.m. in the dark after a Mexican buffet earlier in the evening. |
| Adidas Miles: 5.00 | Nike Zoom Elite III 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Canal banks + BK Campus - 38:56
Slow, slow pace today. Watched part of a track meet at BK while jogging around the fields. Warm and breezy. First run in shorts of 2010? |
| 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 | | 6.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 7.00 |
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PMI: Track practice
Stretching, drills, 4 x 100 accelerations, run to train depot and back
PMII: Canal banks + Borah campus - 39:15
Slow at first, then picked it up a little. Finished with some easy pickups the last half mile. Sore tonight from the drills at practice. |
| Nike Zoom Elite III 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 | 1.00 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Greenbelt - 1:11
Ran from home to the Greenbelt via Orchard St. access. Warm but windy out. Did the five miles out at 7:28, 7:16, 6:51, 6:27 and 6:14, then on the way back did 4 x 2:00 at about 5:55/mile pace. My groin really tightened up on the way back and I felt like I'd hit the wall. Not good. I think all the ballistic drills at practice kind of hurt me a little 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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McBride Creek to Terrace Lakes - 38:02
Ran with Mat from the cabin. My groin was messed up so the pace was really slow, plus we got off course a few times and had to run cross country through some bogs and stuff. I love running up there though. Can't wait to explore more. Earlier in the day a couple mile walk on the Middle Fork Rd. |
| 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Treadmill + ellyptical - 40:15
At Gold's Gym at 9 p.m. Ran 23 minutes on the treadmill (slowly) and 17 minutes on the ellyptical (moderate). The ellyptical felt better than the treadmill on the groin. |
| Nike Zoom Elite III 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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Track practice
Warmup, stretching, drills. Run to the depot and back + 6 x short hills. Then threw the shot and discus for a bit. |
| 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 | | 3.50 | 0.50 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Canal banks - 31:46
Ran steady most of the way and picked it up for a bit on the way back. Too many days off running last week for no good reason. Felt great to get out today - warm and spring-like conditions. | |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Canal banks - 32:13
Same as yesterday. Felt pretty good again. Did 3 minute pickups at 18 minutes and 28 minutes to turn my legs over a little bit. |
| 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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Valley High + Baker Rd - 50:20
Great run from the cabin. Did a subdivision loop, down the water road, to the Middle Fork Rd., up Baker Rd for about 5 minutes, then back to the cabin and another subdivision loop. Lightly snowing and perfect temperature out. Lots of hills! |
| Nike Zoom Elite III 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 | | 6.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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McBride Creek/Terrace Lakes - 1:00+
Left the cabin for a planned 40 minute run, which turned in to an adventure. I got completely lost and ended up asking directions and using someones phone to call Emily. I hammered a couple of miles to Terrace Lakes where Emily met me with the car (and not much sunlight left). If it wasn't almost dark and I didn't have someone waiting for me, it would have been fine. But I was a little stressed out as it was. |
| Nike Zoom Elite III 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 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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Treadmill - 26:41
Really tired this evening and feel like I'm coming down with something. Managed to make myself get on the treadmill and do an easy, easy jog with a few pickups at h.m. pace near the end. |
| 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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Treadmill - 20:05
Easy morning run while Nica was taking a nap.
In the afternoon, I was getting geared up for a solid longer run when I started to feel sick again. Ended up taking a nap instead. Oh well. |
| Nike Zoom Elite III Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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Treadmill - 28:05
Easy pace. Still not feeling great. |
| Nike Zoom Elite III 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Canal banks + BK track - 30:13
A week off running....not the best idea. I've never really done this as much as I have in the past year. I need to manage some things a little bit better but for now, all I can do is try to get back into the swing of things. Tonight's run was fine - about 7:20/mile pace for the segment I timed at the BK track. |
| 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 | | 3.50 | 0.00 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Cassia Park +
Ran to Cassia and back with the distance runners. Did 4 x 800 - 2 with the girls and 2 with the boys. On my cooldown back at home, I had the infamous Pitbull Attack of 2010. |
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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Station Creek trails
Hiked about 1:30 with Emily, and Nica in the backpack. Ran about 20 minutes near the top of the trail to see where it went. Will have to come back and do the full loop sometime. |
| 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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Middle Fork Rd + Valley High loop - 50:44
Ran pushing Nica in the stroller from the cabin down the Middle Fork Road, over Smith Creek bridge a bit, and back home. After that, I did the Valley High loop. Another great day in the 70s. Didn't want to come home. |
| 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 | | 4.50 | 0.00 | 0.50 | 0.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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Canal banks + Borah track - 40:02
Hot out this afternoon and I am out of shape! Did a few 200m pickups at the track to try to get rid of some of the stiffness in my legs and back - running a little quicker sometimes helps. Struggled today but I'm glad I got out. | |
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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 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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Train Depot and back - NT
At track practice. Stretching, drills, accels then a run to the depot and back with 4 short hills. Didn't run again in the evening, so a massive 2 mile 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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Canal banks + neighborhoods - 40:12
Pretty easy run right at twilight. It was nice and cool out and the storm had passed, so great for running. | |
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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 - 30:15
Decent run at 9 p.m. No complaints | |
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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: Military Reserve - 35:15
Nice afternoon to run. Emily was carrying Nica in the pack and she wasn't having it, so I had to cut my run short. Did some lower loops and then started on Buck Trail when I had to bail.
Later did a bit under 2 miles - part with Leo and part with Nica in the stroller. |
| Nike Zoom Elite III 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 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Cassia Park - 57:47
Ran via the canals to Cassia, where I did several laps, including 3 x half mile in just under 3 minutes with minute recoveries. Ran at twilight and enjoyed being out there. |
| Nike Zoom Elite III 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 | | 3.50 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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PMI: Track practice
Did various intervals with the team today: 2 x 300, 4 x 75, 1 x 400.
PMII: Treadmill - 20:05
Easy shakeout jog on the mill at night. |
| 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 | | 6.50 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Run to Gold's + Treadmill - 1:00
Mostly easy, but added 3 x half mile pickups near the middle of the run. Felt pretty good. |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Valley Hi area - 30:25
Got up to the cabin and had lots to do. At 9:15 I ventured out in the dark and ran back and forth on some of the flatter sections. It was nice to get out.
Earlier at track practice I did some warmup jogging and a bit of sprinting playing some running games and ultimate football. |
| Nike Zoom Elite III 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 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Run to Crouch and back - 40:27
Pushed Nica in the stroller and ran back and forth a few times to check on Emily. We ran into the Merc, got some groceries and ran back to the cabin (walked up the last .2 miles in Valley High). 8 a.m. - chilly but beautiful out. |
| Nike Zoom Elite III Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Canal banks - 44:02
Nice run at 8 p.m. Legs had no spring so I kept the pace easy to moderate. The 44 minutes seemed to stretch on forever. I seemed to be looking at my watch a lot tonight. |
| 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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Canals + neighborhoods - 40:15
Felt a bit better than yesterday. Ran right at twilight. |
| 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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Canal banks - 29:27
As Green Day once sang "I aint got no motivation." 4 miles in the last 3 days, that's the stuff of champions. |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Greenbelt - 45:15
Pushed Nica in the stroller. Started at the Garden St. access and went upstream to Julia Davis and back. Then finished a little on my own on the way back home before Emily picked me up. Nice afternoon. |
| 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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Valley High - 26:05
Pretty good pace around the subdivision, down the road and back up the well road. At 10 a.m.
Made myself an ultimatum: If I am going to sign up for some summer and fall races, I need to start running more. If I can do 40, 45, 50 & 55 miles during the next 4 weeks, that will give me reason to believe I could train 18 weeks after that for the Portland Marathon. If not, I can be a recreational 20-30 miles a week guy too. No problem. |
| Nike Zoom Elite III 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Hillcrest Loop+ - 51:50
Nice run on a cool evening. Ran after an all day rain, so it was nice and fresh out. Did the loop and added about 10-15 minutes on the golf course. I felt somewhat paranoid for tresspassing and saw a guy a couple of times near the pond who seemed to be looking at me, but when I ran by him he was actually trying to fly fish (poach) so he had more to worry about than me. Finished with 4 x 30 second pickups in the last mile. |
| Nike Zoom Elite III 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 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Canal banks + treadmill - 40:38
Ran 25 minutes on the canals then finished on the treadmill with 15 minutes of easy fartlek. Felt pretty good 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 | | 4.25 | 0.00 | 3.25 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Garden City path - 52:21
Started at the Glenwood ponds and went downstream until the trail was closed. Kept the pace at about 7:25/mile on the way out and felt sluggish. Picked it up for a 20+ minute tempo on the way back at 6:17/mile pace. For running on a trail in fading light, I was happy at how easy the tempo felt. As a sidenote, there were lots and lots of bugs out on the trail tonight. I definitely swallowed a few. |
| Nike Zoom Elite III Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Canal banks + neighborhoods - 41:57
This run dragged on and on. I was kind of dehydrated and really not in the mood to run, but I managed to get out. I didn't feel decent until the end of the run. Overall pace was 7:37/mile. I actually feel worse running that slow than it 7:00 pace.
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| Nike Zoom Elite III 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Middle Fork Rd - 38:59
From the cabin, I ran into Crouch and back and then added a bit. The pace was moderate (7:05/mile) and I felt pretty good. Great eveing - warm weather at 7 p.m. |
| Nike Zoom Elite III 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Middle Fork Rd + Valley High - 43:10
Started a run with Emily and Nica in the stroller, but Nica was not in the mood, so I had to go back early. Then finished with a run around the subdivision and later down to the river. |
| Nike Zoom Elite III 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 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Treadmill - 38:20
Mostly easy with a half mile pickup at MP.
Didn't get a run in Sunday or Monday....can't go back to my slacker ways. |
| Nike Zoom Elite III Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Cassia Park + Hillcrest Loop - 1:04
Did a progression run. Started with a 7:50 and worked it down to 6:19 and 6:13 for miles 7 & 8 before a cooldown mile. Not an easy effort tonight. I had to work for it. |
| Nike Zoom Elite III 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 | | 3.00 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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1.5 mile wo; 5k tempo on the track; 1.5 mile wd
Watched most of the state meet tonight and there were some great performances. Had a bit of time before it got dark and I wanted to do something a little bit up tempo, so I did a LT at the Borah track. Splits were 6:12, 6:08 and 5:51 (41 last 200m) for an 18:53. I was happy that this felt so easy. |
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Middle Fork Rd + Smith Creek - 59:35
It had been raining all day, and it wasn't letting up, so I just headed out anyway. During the course of the run, it turned from rain to sleet to snow with huge flakes. Wow. I went about a mile up Smith Creek and gained a little over 500', but it got too steep for my limited fitness, so I went back down and went up the Middle Fork Rd a bit.
Despite being frozen, it was a nice run.
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| Nike Zoom Elite III 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 | | 4.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Terrace Lakes loop - 44:32
Took McBride Creek to Holiday Dr. into Terrace Lakes, and extended it up Warm Springs for a few minutes. On the way back, I did 2 miles quicker (6:15 & 5:51) to get a bit of a workout in. Finished with a mile easy back on the roads and up to the cabin. |
| 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 | | 4.50 | 1.00 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Anderson Creek Rd. - 54:22
One of the best runs I've had in a long time. Started at the junction of Anderson Creek and Little Anderson Creek, and headed up the road for a 2.2 mile climb. Then the road drops back down to the creek and levels out. On the way back down, I hammered a few quicker miles at 5:47 and 5:59. Nobody on the roads this morning. Beautiful scenery, and the rain and snow has made everything green and the roads nice and soft (but not muddy). |
| Nike Zoom Elite III 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Canal banks - 33:11
Pretty tired this evening so I kept it short and easy. Just enjoyed the run and tried to stretch out my legs a bit. |
| 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 | | 7.50 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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Hulls Gulch - 1:02
Got a late start this evening and had to battle the darkness at the end. Great run in the lower foothills. Started at Boise High and took Red Fox trail up to the gulch, ran up to the WCO rock, and came back on Owl's Roost trail. Finished up with 3-2-1 minute pickups at about 5:40/mile pace during the last mile or so. |
| Nike Zoom Elite III Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Dry Creek - 1:14
What a great trail to run on. I can't believe I've lived in Boise 9 years and never been on it, especially having driven past it several times. For the record, Dry Creek is not dry right now. There were several crossings and I finally just conceded I'd have wet feet and went right through. By the time I turned around at mile 4.5 and 4400' elevation, it was looking like a scene from the Pacific Northwest, not the deserty Southwestern Idaho. Can't wait to get back on this one... |
| Nike Zoom Elite III 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Treadmill - 24:00
Easy jog on the treadmill at 10:30 p.m. |
| 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. - Neighborhoods - 26:45
Pushed Nica in the stroller and had a nice little run. Hopefully will do this every morning all summer.
P.M. - Canal banks + neighborhoods - 32:23
Ran right as it was getting dark. Just trying to get into the habit of running an hour a day. |
| Nike Zoom Elite III Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Greenbelt - 49:35
Great evening out on the greenbelt. Started at the DoubleTree and did several laps around the lake and through the jungle. Had to start easy after a large meal at the Outback Steakhouse ("the best part of the day"). Did a little progression run of 7:43, 7:25, 7:18, 7:14, 6:45, 6:24 and 6:19 pace (1/2 mile) and a short cooldown. Didn't throw up my steak, so that was cool. |
| Nike Zoom Elite III 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Hulls Gulch - 57:17
Late evening/night run in a light, but steady rain. Started at North Jr. High and headed up Owl's Roost trail and up the gulch a ways. Would have gone to the top and done the loop, but with the rain and darkness I probably would have wiped out. Nice run on the trails with no one else out. |
| Nike Zoom Elite III Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Run to US Bank and back - 36:40
Took the canals (a bit muddy from all the rain) to the bank and then came back on the streets. Added a few minutes around the neighborhoods. Uneventful run at 10 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 | | 5.00 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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2 mile wo; 4 x 1 mile LT; 2.5 mile wd
My back was still messed up from yesterday so I wasn't sure what to expect. The warmup was painful, but I just decided to give it a shot and keep it as slow as I needed to. Miles were 6:09, 6:06, 6:08 and 6:02 with a 2:00 jog between. Ran on the greenbelt and did 3 loops from the Doubletree (Garden City Fun Run course basically).
First run of an 18 week buildup for Portland Marathon on 10/10. The rest of the week I'm planning an hour of easy running, and then 12-13 miles on Saturday in Garden Valley. |
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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A.M. - Treadmill - 21:24
Back wasn't feeling any better after the day off, so I just jogged easy, easy for a few minutes before work.
P.M. - Canal banks + Boise bench - 56:42
Quads a little tired but back felt ok....hopefully it's on the mend. Took the canals and then ran to Phillippi, Albion, Owyhee & Kootenai then back home on the canals. Easy pace (7:27/mile) but about right for a basic recovery run. |
| 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 | | 9.50 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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PMI: Borah track - 23:24
Ran to the track, pushed Nica in the stroller for a mile, then ran home. Rain showers cut us a bit short, but that was ok, because I was feeling like crap anyway.
PMII: Gold's gym - 51:04
Ran 23 minutes on the treadmill and 28 minutes on the ellyptical. It was pretty late when I finished. |
| Adidas Miles: 3.00 | Nike Zoom Elite III 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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South Cole canal banks - 1:07
Started from the Frank Church High parking lot at 9 p.m. and ran up to the canals. Had a nice run and enjoyed a great sunset. Finished the last 25 minutes on the West cinder track and around the DSC. I imagine I'll be running out here a lot next year after work. |
| Nike Zoom Elite III 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Valley High loop to fire roads -1:43
Had a great long run that capped my first 50 mile week in...I don't know how long. I started out with 20 minutes easy with Emily pushing Nica in the stroller, and then headed up a small 4-wheel drive road I heard was the back road out of Valley High. I didn't know where I was going and I ran a substantial amount of time on private land (sorry to the land-owner, I guess, but I'll be back) before coming out on a national forest road. I passed a waterfall at about mile 6, which was awesome. The run climbs from 3200' to about 4250' according to the Garmin. I dumped out on the Banks-Lowman road and finished with close to 4 miles on the roads. This is a 10 mile loop that will be a great run for me from now on.
As a side note, I used to name all my runs clever and witty things, and I thought about calling this one something cool, like Last of the Mohicans. But I opted for "Fire Roads." Descriptive and accurate. |
| Nike Zoom Elite III Miles: 12.00 |
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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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Fire roads - 40:35
Out and back on my new favorite run in Garden Valley. I made it to about 3900' before turning around. I didn't have a lot of time this evening and my legs were a little beat from yesterday anyway. Gorgeous evening. |
| Nike Zoom Elite III Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Middle Fork Rd + Terrace Lakes - 46:31
I ran with Emily and pushed Nica in the stroller for 29 minutes (hard workout with a cheap stroller). When we got back to the cabin, I ran at a steady pace to the Terrace Lakes pool and met Emily and Nica there for a swim. Did a few 30 second pickups in the last few miles. |
| 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 | | 7.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Fire roads - 1:04
Did an out and back on the fire roads. Ran a few minutes past the waterfall and then back to the cabin. Out in 34 minutes, back in 25. I was flying down the hill the last mile. Cooled down 5 minutes with Leo and Emily around the cabin. |
| Nike Zoom Elite III 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 | | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Treadmill - 39:05
Long day today. Up at 5:30 a.m. to drive back to Boise. Dental work from 8 - 11 a.m. Work until 3:00, followed by errands, mowing the lawn, and dinner. Got on the treadmill at 10 p.m. and I'm glad I at least did that. Kept it all easy except for 2 half mile pickups 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 | | 5.00 | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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2 mile wo; 4 x 2k; 2 mile wd
Ran my 2nd LT workout this evening. Last week's was 4 x 1 mile, so the plan was to bump it up a bit. Had to finish watching game 7 of the NBA finals so didn't get out until almost 10 p.m. Ran to the Borah track and did 2k repeats with a 400m jog for recovery. Times were 7:38, 39, 39, 35. Works out to about 6:05/mile, which was fine for tonight. Kept it under control and didn't push too hard. Cool down to South to pick up my car. |
| Nike Zoom Elite III 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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A.M. - Tripod Reservoir - 40:03
On the drive up to Cascade, I stopped at Smith's Ferry and took a fun up a forest service road (big snowmobiling area in the winter). I gained about 700' elevation in a bit over 2 miles. I ended up at Tripod Reservoir and took finished up the loop down a larger, more traveled gravel road. Just a nice way to break up the drive and see some new scenery.
P.M. - Trinity Pines trails - 41:15
At 9 pm. after the leadership conference, I took another run. I was skeptical that the "walking trails" would be cheesy and go about 100 yards, but I was actually able to piece together a very hilly run by doing various loops on the trails. Again, great to get out and run trails in such a scenic area. |
| Nike Zoom Elite III 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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A.M. - Cabarton Road - 29:47
Ran from Trinity Pines out and back on Cabarton Road. It was a nice morning, but I had a horrible night's sleep (snoring bunk mate) and woke up kind of dehydrated and with a funky feeling stomach. My legs were pretty cashed too. I wanted to get in a long run before breakfast but this had to do.
P.M. - Canal banks - 29:44
Easy run at 10 p.m. Uneventful, but that's ok. |
| Adidas Miles: 4.00 | Nike Zoom Elite III 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 | | 8.00 | 0.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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A.M. - Neighborhoods - 15:22
Pushed Nica in the stroller over to the playground, played for a while, then ran back home. Nice way to start the day.
P.M. - 3 mile wo; 20 minute fartlek; 2 mile wd
Late start (again) at 9:45 p.m. Ran mostly around Fairmont/St. Mark's/Morley Nelson area. Did 3 miles warmup at 7:20/mile pace, then did the standard 20 minute fartlek and a cooldown at about 7:40/mile pace.
2 x 2:00 @ 5:40/mile; recovery 7:16/mile
2 x 1:30 @ 5:25/mile; recovery 7:16/mile
2 x 1:00 @ 5:08/mile; recovery 7:11/mile
2 x :30 @ 5:09/mile; recovery 7:01/mile
Not a bad workout in the dark. I will take it for today. |
| Nike Structure Miles: 2.00 | Nike Zoom Elite III 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Canals + neighborhoods - 42:39
Felt a little flat today. Struggled to make it through the run. Did the last five minutes with Leo at a 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 | | 1.50 | 2.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Neighborhoods - 29:50
Did a quick paced run at 11 a.m. before flying to Phoenix. Splits were 7:02, 6:35, 6:23, and 6:10. Made the best of the 30 minutes I had. | |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
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A.M. - South Mountain - 59:22
This was a real desert trail run. Ran from the hotel and was on the trails 3 minutes in. A little hot already at 8 a.m., but had a great run. This place goes on for miles. Last 10 minutes around the hotel area at a quicker pace.
P.M. - Legacy Golf Course - 17:21
Emily was putting Nica to bed, and I had nothing to do, so I went for a walk and ended up jogging around the golf course in the dark. You don't get to run on golf courses much after high school and college cross country. |
| Nike Zoom Elite III Miles: 9.50 |
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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 | 2.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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Treadmill - 47:15
Hit the treadmill at the fitness center at the Legacy Resort. Fairy boring, but spiced it up with 6 x 1:00 @ 6:10/mile pace and 6 x 2:00 @ 6:27/mile pace during the run. It hit 113 degrees today, so the treadmill was the sane option. |
| Nike Zoom Elite III 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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Run from the Legacy Resort - 41:30
Wasn't able to get out until 1 p.m. and I didn't feel like doing the treadmill, so I ran from the hotel and hit some canal paths I saw earlier. Not optimal running conditions in over 100 degree temps, but I got through it and felt a little tougher for it. |
| Nike Zoom Elite III 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 | | 7.00 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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PMI: Treadmill - 42:03
Ran on the treadmill at the fitness center again. Ran steady and did 3 half-mile pickups at 6:25/mile pace the last 15 minutes.
PMII: From the hotel - 20:31
Ran out and back at 9:30 p.m. Made it back in time for a quick dip in the pool before it closed it 10 p.m. Vacation is the best. |
| Nike Zoom Elite III Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Canal banks + neighborhoods - 30:05
10 p.m. and unmotivated. Got out and ran anyway. Brooks are dead and officially retired. May as well have been running in rubber tires lashed onto to my legs with rope. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.75 | 0.00 | 3.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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A.M. - Borah + neighborhoods - 28:56
Pushed Nica in the stroller. Ran down to Borah to see how the high school kids were doing, but they had already left on their run. Talked with Tim for a bit then looped over to Phillippi and ran home. Nica was good and didn't fuss at all.
P.M. - Greenbelt - 1:02
It was hot this afternoon, but I had a good run. I did 30 minutes at around 7:00/mile pace and then picked it up for the next 20 minutes at around 6:10/mile pace, which felt really good. |
| Nike Structure Miles: 3.50 | Nike Zoom Elite III Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 8.00 |
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A.M. - Neighborhoods - 20:27
With Nica in the stroller. Tired - horrible night of sleep last night. Had that sweaty feeling of sleep deprivation on the run this morning.
P.M. - Canal banks + neighborhoods - 40:31
Rainy and stormy out earlier, but when I ran at 9:30, I was treated to an amazing red sunset. Took the first 4 miles easy at 7:30/mile pace on the canals, then put on my new Asics and did a neighborhood loop with some 20-25 second pickups in the 5:15/mile range. I like the new DS-trainers and think they'll be a good workout/marathon shoe. |
| Adidas Miles: 4.00 | Nike Zoom Elite III Miles: 2.50 | Asics DS-Trainer 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 | | 4.00 | 2.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Middle Fork Rd - 1:01
This evening I did a 4.5 mile progession run out from the cabin, and a fartlek on the way back. The progression miles were 7:08, 6:40, 6:19, 6:12 and 3:05 (half mile). I ran an easy mile in 7:24, then did 4 x 2:00 pickups at around 5:50/mile pace. I didn't feel smooth on this workout, but I got through it. |
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Wash Creek - 1:00
Great place to run. Started at the trailhead (forest service road) but could have run from Alder Creek Bridge for a flat mile warmup. Climbed a little over 700 feet in 4 miles and ran very easy and under control, and still averaged 8:00/mile. My achilles was sore from yesterday so I took it easy on the way down and just enjoyed the nice scenery and the great evening. |
| 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 | | 7.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Treadmill - 1:01
Easy jog on the treadmill. Was worried about my achilles so I kept it super, super slow with just a few pickups at 6:20 pace to stretch my legs out. |
| Nike Zoom Elite III 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 | | 3.50 | 0.50 | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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A.M. - Neighborhoods - 20:07
Easy pace. Pushed Nica in the stroller at 8 a.m.
P.M. - C.S.I + run to Moore's house - 32:01
From Mom and Dad's house to the Moore's, with some time on the trails at CSI. Nice tempo run. 6:41, 6:14, 6:12, 5:59 and 3:04 (half mile) then a short cool down. Just making the most fo the time I had.
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| Adidas Miles: 2.50 | Nike Zoom Elite III Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Canyon Springs - 55:14
Ran on the Auger Falls trail at 8:30 a.m. while Karl biked. Great memories of this place, though the pace was easier because I wasn't running away from guys in trucks threatening to kick me off and cite me for trespassing. Dan, that comment was for you. |
| Nike Zoom Elite III 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 | | 4.50 | 0.00 | 2.00 | 1.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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3 mile wo; 5k steady pace; 1.5 mile wd
Ran out of time for a longer threshold workout, so I set out for 20 minutes at 6:00/mile. I ended up feeling pretty good and decided to just do a 5k at a bit faster pace. Total time was 17:59 with splits of 5:54, 5:47 and 5:41 for the miles. Recovered quick, although I pushed a little bit the last mile. Not a bad effort for 10 p.m. in the dark. |
| Adidas Miles: 2.50 | Asics DS-Trainer 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
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PMI: Borah park and back - 11+
Pushed Nica in the stroller to the park and back and played in between. A glorious 1.5 mile run.
PMII: Upper Hulls Gulch - 59:44
Great twilight run on the upper trail. Took the trail to the waterfall, and at the upper parking lot opted to take the road (8th street extension) down because it was getting too dark to see. I will have to get back up here again at twilight again soon and take some pictures. |
| Nike Zoom Elite III Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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Canal banks + neighborhoods - 1:01
I ran a relaxed 38 minutes on the canals, then added 23 minutes around the neighborhoods with 6 x 1:00 pickups at 5:40-5:45/mile pace thrown in. I like the Asics DS-Trainers, but wonder if they are too heavy for a racing shoe at any distance. They felt kind of clunky tonight. Could have just been me though. |
| Nike Zoom Elite III Miles: 5.00 | Asics DS-Trainer Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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A.M. - Neighborhoods - 20:03
Easy morning run with Nica in the stroller. Felt pretty good.
Skipped my night-time run. I need the sleep and I went to dinner and ate too much. Dang. |
| Nike Structure Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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Canal banks + Borah track - 43:31
Ran to Borah, then did a run on the canals with the Borah xc team, followed by a mile of ins and outs. I got dropped bad on the last 100m fast segment. It was pretty funny. |
| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Middle Fork Rd + Scriver Creek -1:28
Needed a long run today. I didn't need one at 5 p.m. in the heat, but that's ok. The first few miles were hot and slow, but once I got up to Scriver Creek I felt a little better. Cooled down in the creek on the way down and had a nice negative split (46 min/42 min).
I definitely need to focus on some longer runs real soon here, because when 12 seems like a long one, that's not a good sign. |
| Nike Structure Miles: 12.00 |
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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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Run to Crouch+ - 38:03
Ran into town from the cabin and did a bit on their gravel Garden Valley Fitness Trail. It's not too bad. Emily really likes running on it. It goes a few miles up to the high school but I didn't make it that far this morning. |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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A.M. - Valley Hi - 22:54
Ran at 10 a.m. and it was already getting warm. Did the basic subdivision loop and added two small loops on top. Felt ok, but I think I drank too much coffee this morning. Excessively sweaty.
P.M. - Borah track - 31:51
No mojo this evening. Kind of in the duldrums so I ran easy, easy and called it good for today. |
| Nike Structure Miles: 3.00 | Nike Zoom Elite III 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 | | 5.00 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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3.5 mile wo; 4 miles LT; 1.5 mile wd
Hot and windy this afternoon at 5 p.m. I did a warmup on the canals, and almost bagged the workout because I was already hot and not feeling great. But I toughed it out and did 4 miles on the BK track in 6:17, 6:16, 6:11, 5:59 for a total of 24:43. Not a great looking workout on paper (or on the screen), but for the conditions and motivation level, it was good. |
| Nike Zoom Elite III 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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Run to Borah and back - 20:10
Took Nica in the stroller to say hi to the Borah runners. Good turnout this morning.
Got too tired for my p.m. run - dang. |
| Nike Zoom Elite III Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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First day off in 37 days.
Yard work and house work all day. Didn't quite have time for a run before Brad and Alicia got here. I'll get a couple of big mileage days Friday and Saturday. | |
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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 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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A.M. - Treadmill - 1:04
Ran about 40 minutes easy and then did 3.25 miles at 6:20/mile pace. Long time to be on the treadmill but it actually wasn't too bad.
P.M. - Greenbelt - 18:20
I ran from Sandy Point Park to past the diversion dam where Emily and Nica picked me up. Ran at about 6:10 - 6:20/mile pace on the segments I timed. Hot out! |
| Nike Zoom Elite III Miles: 9.00 | Asics DS-Trainer 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 | | 14.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 14.50 |
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Greenbelt - 1:46
Long run from the DoubleTree upsteam to Barber Park and back. Really good run - hot at 5:30 p.m. - but really good. Out in about 7:30/mile pace and back in 7:10/mile pace, with the last half mile in 3:01.
As a sidenote, there were more people floating the river this afternoon than I've ever seen at one time. |
| Nike Zoom Elite III Miles: 14.50 |
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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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Dry Creek - 43:25
Ran with Mat. We started a bit after 9 p.m. so we obviously couldn't go too far. (Dinner at the Golden Star set the run time back a little. But so worth it). We had a good run, but it is now being grazed so it wasn't as nice as last time I did it. We ran pretty easy on the way up but hammered at parts on the way down - partly to make it back to the car before dark. |
| 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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A.M. - Run to Borah and back+ - 37:04
Got to Borah's practice a few minutes after they left, so I ran out and met a few of them for a little while on their way back, and then finished up with a few minutes on my own.
P.M. - Canal banks + Borah track - 30:56
Another pretty easy run. Started at 9:45, so much of it was in the dark. |
| Nike Zoom Elite III Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 3.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Canal Banks to Boise Bench - 1:02
Ran a little before noon, so it was warm. Too much coffee this morning and my stomach was a little upset. I did a 17 minute warmup, then a 5 mile steady run focusing on staying relaxed. The splits were 6:30, 6:22, 6:12, 6:10 and 5:53. It took a long time to feel comfortable (at least half way through). I think to do a good tempo run I need to warmup, stretch, do strides and then start it. But for today, it was a good effort at about 6:14/mile pace. Cooldown on the canals back home.
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| Nike Zoom Elite III 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 | | 8.00 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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A.M. - Neighborhoods - 22:00
Misc. running around with Nica in the stroller. Stopped at the playground to go down the slide a few times.
P.M. - Canal banks + neighborhoods - 41:38
Not feeling that great and unmotivated, but put in a few miles anyway. I did 8 x 20 sec pickups during the middle of the run and that seemed to help a little bit. |
| Adidas Miles: 2.50 | 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 | | 4.50 | 0.00 | 4.50 | 1.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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2 mile wo; 2.5 mile - 2 mile - 1 mile; 1.5 mile wd
Felt pretty good about this one. Hot at 5 pm (95 degrees) but I was able to get a lot of shade on the greenbelt. I like this workout and will add onto it as I get further into the training. Times were:
2.5 miles - 15:10 (6:04/mile) - jog 3:30
2 miles - 11:50 (5:55/mile) - jog 2:30
1 mile - 5:38
It felt easy until the last mile when I pushed the pace down a bit. |
| Nike Structure Miles: 3.50 | Asics DS-Trainer 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Canal banks + treadmill - No time
Did an easy, slow 6 miles this evening. My stomach was upset adn I just wanted to cover the miles as slowly as possible. Mission accomplished. |
| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Hillcrest Loop+ - 1:28
Solid longer run this morning. Route took me to Hillcrest, Owyhee, South, Ann Morrison Park, Albertson Park and back home up Emerald.
Averaged 7:18/mile after a couple of slow miles to warm up. Great morning out, and I beat the heat. |
| Nike Zoom Elite III Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Fire roads+ - 54:56
Evening run from the cabin. Cruised up the trails for 21 minutes, then as I stopped to catch a view from the side of the trail, I heard some crunching nearby me. It turned out to be a small black bear, and I watched it for a few seconds before it caught wind of me and started looking around. I normally would have continued up the trail, but the Great Bear Chase of 2007 played in my mind, and I decided to high tail it down the trail. Added some time on the Middle Fork Rd because I had to turn back early. |
| Nike Zoom Elite III 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 | | 8.00 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Fire roads to Terrace Lakes - 1:29
What a great run this morning. Karl mountain biked with me on the fire roads and we hooked up with some nice trails that dropped us into Castle Mtn and Terrace Lakes. But the first excitement occured right about where it did last night on the run...I ran into another black bear, this time at much closer range. It actually was probably the same bear, or his twin brother. We looked at each other for a second on the trail, and then he took off running up the trail. Apparently I scared the sh*t out of him as he lost a load right after he turned around. Unfortunately Karl didn't see him, but he did believe me (the fresh scat was evidence).
The first 5 miles gained over 1500' and were a bit of a grind, especially for Karl. The trail was great, but kind of rutted and uneven, which makes it tough on a bike. We hit 5 miles at about 50 minutes, but then dropped steeply down on another trail, eventually making it into the Castle Mtn subdivision. After we got on the gravel roads and the grade mellowed out, I was able to pick it up and finish with a 6:07, 6:07 and 6:15 back to the cabin. Great run; can't wait to do it again. |
| Nike Zoom Elite III Miles: 11.00 |
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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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Middle Fork Rd + Terrace Lakes - 1:10
Recovery run this afternoon. It was warm and humid but I took it easy. First 2 miles in 22 minutes with Emily and pushing Nica in the stroller. Then took the McBride Creek road into Terrace Lakes the back way and behind the course on Rainbow Ridge. Averaged about 8:00/ mile on the last 6 miles, including the last couple flat road miles at just under 7:00/mile pace. |
| Nike Zoom Elite III 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 | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
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South Fork Rd + - 1:29
After some hilly runs the last 3 days, I was ready for a little flat. Emily dropped me off by Wash Creek, and I ran 45 minutes on the dirt/gravel South Fork Rd. This would be an ideal long run. The grade is fairly level and it has great views of the South Fork of the Payette almost the whole way. From the Alder Creek bridge, I did 44 minutes back to the cabin. It was humid today, but I handled the run well. I didn't wear the Garmin, but the 6 miles I checked on road markers averaged sub 7:00/mile pace, so that was good. |
| Nike Zoom Elite III Miles: 12.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.50 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Treadmill - 32:26
Back in Boise. Didn't run until 10:30 p.m. Not cool. I did 10 minutes easy, and then some fartlek to turn over my legs, but nothing crazy. I felt pretty good and had no leg soreness whatsoever. |
| Nike Air Streak Miles: 1.50 | Asics DS-Trainer 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Run home from DoubleTree - 43:10
Way too hot to run at 5:30 p.m., but I did it anyway. Swam in the pool for a little bit, then ran home at about 7:00 - 7:15 pace. Got a little dizzy during the last mile - definitely the dehydration and 100 degree temps. |
| 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 | | 7.00 | 4.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Run to Gold's and back + treadmill - 1:21
A total of 38 minutes outside and 43 on the treadmill. Donated a few gallons of sweat to Gold's (free of charge) with 5 miles steady (2 miles @ 6:22/ mile; 2 @ miles 6:18/mile; 1 mile @ 6:03/mile). Tedious, as always, on the treadmill, but a decent workout and I somewhat avoided the heat. |
| Nike Zoom Elite III Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.50 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.50 |
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Greenbelt - 1:53
Good long run this morning. Ran from the Doubletree downstream and back - a majority of it on dirt. I made it a good distance onto the Garden City/Eagle path. Out at 7:27/mile pace and back at 7:11/mile. Did 3 x 2:00 pickups at marathon pace the last little bit.
The greenbelt was a very popular place to be today. Nice to see everyone out there. |
| Nike Zoom Elite III Miles: 15.50 |
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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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PMI: Canal banks - 20:50
Quick run right after work in the short time that I had. Hot out!
PMII: Neighborhoods/Borah campus - 28:52
Slow, easy run at 10 p.m. Unmotivated and still kind of full from dinner. Pace was 7:53/mile |
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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PMI: Treadmill - 27:41
Pretty slow pace after work while Nica was sleeping. Not feeling good at all.
PMII: Neighborhoods - 32:29
Dizzy and nauseated, so I ran pretty short and easy again. This has not been a good week so far. Hopefully tomorrow will be better. |
| Adidas Miles: 3.50 | 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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Canal banks + BK fields - 25:15
High level of fatigue and low level of motivaton = this.
Did 5 minutes barefoot on the grass for fun, I guess. The rest was pretty easy and uneventful. |
| 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 | | 10.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Greenbelt + Castle Rock/Rock Garden - 1:52
Great run this evening. Started at the DoubleTree and headed upstream. At Ann Morrison Park I was almost lured into the beer festival by the sounds of rock music and the temptation of 17 four ounce beers for $20. But I passed it up, and started at 2.5 mile tempo run at 6:13/mile pace. It felt smooth. That led me to Quarry View Park, and I climbed up the rocky trails and had some sweet views of the storm to the northwest. Rock Garden loop is always a treat, and I had it to myself tonight. I had to pick my way back down the trail carefully, as the storm had brought nightfall sooner than usual. Once I was back on the flats (1:13 into the run), I ran another easy 2.5 mile tempo at 6:15/mile. I finished with 24 minutes in the dark on the greenbelt.
Finally feeling better this evening after being sick all week. |
| Nike Zoom Elite III Miles: 15.00 |
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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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From cabin in Donnelly - 29:08
Steady 4 miles around the loop and by the field. Felt pretty good considering the several hours of being out in the sun on the boat, and some beverages as well.
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| 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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West Mtn Road - 40:10
Ran from the cabin in Donnelly. Up to Tamarack store and onto West Mtn Road for a few minutes. Good steady 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 + neighborhoods - 33:12
Shorter run this evening. Hopefully something longer on Tuesday.
Pretty amazing lightning storm, followed by rain, just as I was finishing. |
| Nike Zoom Elite III Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.75 | 1.00 | 2.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Canal banks + neighborhoods - 55:03
Ran 31 minutes as a steady warm-up, then did a 20 minute tempo run at about 6:07/mile pace. This felt really easy and smooth, so I was happy about that.
Ran in the dark again at 9:30 p.m. |
| Nike Zoom Elite III Miles: 4.00 | Asics DS-Trainer 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 - 46:37
Ran easy this evening. Wimped out by avoiding the rain storm that was going on outside. Didn't feel great, but got 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 | | 7.00 | 0.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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5 mile warmup; 9 x road loop; 1 mile wd
Sleep deprived this week, and my nutrition today sucked (3 donuts and coffee in the morning. Carl's Jr for dinner. Wow...). It wasn't a beautiful run, but I got in a decent workout at least. Started with 5 miles at just under 7:30/pace on the canals, then did 9 x 880m -900m on a loop around a "senior citizens" area with a care center and condos for 55 and older. At least there wouldn't be a lot of speeding traffic, I reasoned.
I did the loops at about 5:50/mile pace(3:15) and took short recoveries (under a minute). |
| Nike Structure Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Greenbelt + Castle Rock - 1:09
Recovery run, as my legs felt like crap. Ran 23 minutes on the greenbelt to Castle Rock trail, 23 minutes on the trails, and 23 minutes home. Nice symmetrical run. Felt better as I went on. |
| Nike Zoom Elite III 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Treadmill - 40:30
Five slow, slow miles to end the week. I watched Jeff Tweedy's acoustic DVD which passed the time somewhat. Not the best week of running I've had. Here's to next week. | |
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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 | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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2.5 mile warmup; 2 x 35 minutes @ MP; 1.5 mile wd
Finally got in a good one. Started downtown, warmed up for a bit then headed down Warm Springs and onto the greenbelt. Made it past Barber Park before turning back. 4 or 5 miles on the dirt trail, which was nice, but slowed things down a little.
On the first 35 minute (5.5 mile) stretch, I averaged 6:19/mile. After a mile jog, my next 5.5 mile stretch was at 6:18/ mile pace. That's pretty consistent.
Achilles sore, but I think I handled the quality 11 miles pretty well. |
| Nike Zoom Elite III Miles: 1.50 | Asics DS-Trainer Miles: 14.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Greenbelt + Ann Morrison Park - 36:53
Nice run in my new Sauconys. I think I'm abandoning the idea of running in strictly beefy shoes. As long as I don't try to run barefoot or wear flats too much for intervals, I think I can get away with lighter trainers and not screw up my achilles too badly. These ones are pretty light, and could actually be a marathon shoe for me.
This evening's run felt great. No soreness from yesterday. |
| Saucony Ride 2 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 | | 4.50 | 1.00 | 2.00 | 1.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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Greenbelt - 56:14
So tired from lack of sleep, but felt good once I got into it. Started at 8:30 p.m. and finished in the dark. I'm not liking these shorter days too much.
Tonight's run was a progression run of 7:35, 7:04, 6:51, 6:11, 6:06, 5:58 and 5:47, followed by a 10 minute cooldown. Felt pretty decent, but I need a good night's sleep sometime soon. |
| Saucony Ride 2 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Canal banks + treadmill - 1:00
An easy run this evening. 36 minutes outside and 24 on the treadmill. Kept the pace slow and just put in the time. |
| 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Valley High Rd - 41:06
Ran in the dark along the flatter sections of the subdivision. Added about 15 minutes down by the church and baseball fields too. Once the moon came out, I didn't need my head lamp and it was a peaceful evening. |
| 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
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Scriver Creek loop - 2:00
Nice long run from the cabin. Ran 26 minutes to Scriver Creek, 22 minutes up the road, then took the left fork of Scriver Creek and did 32 minutes on those trails. Honestly, I had no idea where I was going and I just tried to work my way back toward the cabin. I came out above Warm Springs greenhouses and cruised back home. I finished up with 20 minutes around Valley High to finish off.
Great loop on a nice, cool morning. Legs feel really good for a 2 hour solid-paced run. |
| Nike Zoom Elite III Miles: 17.00 |
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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 |
| Day off. Came back from Garden Valley to the power still out at our house. Spent the evening shuttling food to working freezers. Idaho Power got our area back up at midnight finally, after 28 hours out. | |
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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 | 2.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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3 mile wo; 21 minute fartlek; 2.5 mile wd
Steady warmup on the canals to Cassia, where I did my standard fartlek. 2 x (2:00, 1:30, 1:00) and 3 x :30 - all with equal cruise recovery. Covered 3.5 miles in 20:54, so that was pretty good. Put in a solid effort - no Garmin, so no data - but the effort was there. Warmdown at a decent clip too. |
| Saucony Ride 2 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Neighborhoods + Borah track - 58:53
Pretty easy run in the dark. Stomach was a little full but I felt ok other than that. Students start back at school tomorrow....hopefully I'll get a little sleep tonight. |
| Saucony Ride 2 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 | | 4.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 5.00 |
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Neighborhoods - 35:54
Ran down to the Englefield Greens retirement area and did 3 or 4 laps, then ran around Borah. Tired and just glad to get out for a short run. |
| Saucony Ride 2 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Canal banks + neighborhoods - 40:05
Ran just before it got dark and just as a big windstorm came in. I felt OK this evening, but I really need some sleep. |
| 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 | | 6.50 | 0.00 | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Greenbelt - 1:07
I ran for 40 minutes steady on the greenbelt, including a mile or two with Kevin Sheehy who I bumped into, followed by a 3.5 mile tempo run at 5:57/mile pace. Rolled through this run pretty easily tonight. |
| Saucony Ride 2 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 | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
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A.M. - Canals/Borah park - 20:05
Pushed Nica down to Borah park, then watched the xc meet going on at BK. Played at the playground and threw a few rocks in the canal too.
P.M. - Boise bench - 1:12
Started my run at 10 p.m....some guys know how to have fun on a Saturday night. Got through it though. Loop was to South, Train Depot, Crescent Rim, Emerald, Phillippi and home. |
| Nike Zoom Elite III Miles: 2.50 | Saucony Ride 2 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 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Ann Morrison Park - 32:22
Ran around the park, mostly on the sidewalks and roads, and did 10 - 12 x 30 second pickups to work on a bit of leg speed. Felt pretty good. |
| Saucony Ride 2 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 | 3.50 | 0.50 | 0.00 | 0.00 | 0.00 | 10.00 |
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Boise bench - 1:07
Similar run as Saturday night. Canals to Franklin to the Depot to Crescent Rim to Garden to Overland (roughly). Did 5 x 30 second pickups midway through the run and then a 21 minute tempo run toward the end. Didn't have the garmin, but Map My Run says it was about 3.5 miles, so around 6:00/mile pace. Sounds about right. Good run in the dark. Fresh legs help. |
| Saucony Ride 2 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 | | 2.00 | 4.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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1 mile warmup; 6 miles steady; 1 mile warmdown
Ran to Borah track at 10:15 p.m. Why can't I get an earlier start?....Beautiful, cool night with the track to myself. Just ran free and comfortable, until the last mile, which I pushed a little bit. Progression run of 6:26, 6:18, 6:16, 6:13, 6:06 and 5:56 for a total of 6 miles in 37:16. The miles in the 6:15-6:20 range seem pretty reasonable for marathon pace right now - I just need 4 or 5 long runs to make sure I have the strength to finish it out. |
| Asics DS-Trainer 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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Hulls Gulch - 1:00
Up the freeway, down the gulch. Tired today. This was the most fatigued I've been in a while.
About 40 minutes in, I came across about 5-10 minutes of the WORST bug swarm I've ever seen. It was thick and relentless, and even with my head looking straight down at the ground I had them in my eyes, nose, mouth, etc. My chest (running shirtless) was a mass of black bugs sticking out an inch. It was horrible. I felt like I was in a horror movie attacked by bugs. |
| Nike Structure Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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BK trails + neighborhoods - 1:00
Another day, another run in the dark. Luckily, the lights at the BK baseball stadium were on and I was able to run a half hour on the trails with decent visibility. It was just two guys playing home run derby, so they must have had connections with the school. Finished up in the neighborhoods at a steady pace. |
| Saucony Ride 2 Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Treadmill - 31:32
Very tired today. Horrible night of sleep last night with Nica. A nap helped, but not much. Short run tonight.
Crappy week of running. I set up a plan for the next 5 weeks that I can hopefully follow and get back in the groove. |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Greenbelt - 48:34
Nice run on a great afternoon. Breezy and cool, but it felt perfect. I started at Ann Morrison and went upstream and over the orange bridge and back. Did a lap around Bronco Stadium to wish the Broncos good luck. Average pace of around 7:00/mile. |
| Saucony Ride 2 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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Borah track + Federal Way loop - 2:26
I hadn't done a run over 2 hours since May of 2008. I almost had forgotten what they feel like, but this morning I got to re-live it. I actually had a great run and felt pretty strong the whole way. I even debated adding a mile or two at the end but decided not to get carried away. I also kep the pace conservative (7:20/mile average) to be on the safe side.
The first 50 minutes were at the Borah track. Emily and Nica were walking and playing there, so I got to say "hi" every lap. Then I headed to the Federal Way canal path and came back on the bike path. First 10 miles in 1:14, last 10 in 1:12.
Nice, cool morning to run. Almost a bit nippy at 7:30 when I started. |
| Nike Zoom Elite III Miles: 20.00 |
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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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Canal banks - 28:13
Short run to recover from yesterday. No soreness in the legs, but some general fatigue and dehydration.
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| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Boise bench - 58:40
Took the canals to the Rosehill house to put the garbages and recycling out to the curb. I've been running this direction a lot lately...not sure why.
I didn't feel super this afternoon but it's nice getting into somewhat decent shape where an 8 miler doesn't hurt at all, even on an off day. |
| Saucony Ride 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Treadmill - 47:30
Snail pace progessing to a slow pace. Ran at 5:45 a.m. at home.
Had some oral surgery at 8 a.m. - a wisdom tooth with a big hole in it needed to be pulled. I probably could have waited another month or two, but I kind of panicked when earlier this week a piece of the tooth looked like it was going to break off completely.
Anyway, the procedure went ok but I'll have to take a few really easy days. |
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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A.M. - South Fork Rd - 35:04
A nice slow run on a beautiful morning. This is an excellent dirt/gravel road to run on. Rolling hills, but mostly flat. Quiet, no traffic and nice scenery of the S. Fork of the Payette River.
P.M. - Middle Fork Rd - 28:11
Ran from the cabin just before dark. Easy pace again, but felt ok with minimal to moderate tooth pain. |
| Nike Zoom Elite III 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Warm Springs loop - 55:05
Nice run from the cabin at 9 a.m. Moderately hilly, with a few minutes on a nice shady trail. This will be a great 7 miler that I'll probably run all the time. Felt pretty good this morning. |
| Nike Zoom Elite III 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 | | 5.50 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Canal banks + Borah track - 56:19
Ran 27 minutes steady on the canals, then did a 1.5 mile and a 1 mile segment at the track. Times were 9:20 and 6:13 - goal PR marathon pace - with a 2:00 jog between. Short run home.
Running a little quicker didn't hurt the tooth too much, but in the middle of the night I did experience some throbbing. Not sure if it's from the run or not.
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| Saucony Ride 2 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Neighborhoods - 36:59
Unmotivated this evening. Tired and still having a bit of pain in the mouth. Looked up some info on "dry socket" but I don't think I have that, thankfully.
Tonight I ran a few laps around the Englefield Greens retirement community. Pretty uneventful. |
| Saucony Ride 2 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Harrison Hollow + Hull's Gulch - 2:00
Needed a long run because it had been a while since I'd hit 2 hours. I met Mat and did 46 very hilly minutes with him on a course his running club set on the trails above Harrison Hollow. The pace was pretty slow, but we had a good conversation. Then I ran steady up Hulls Gulch and down the Freeway. Right at dusk, a couple of coyotes starting yipping and howling. They sounded really nearby, which was cool.
One of the easiest 2 hour runs I've ever done in terms of fatigue and pain. That is hopefully a good sign. |
| Saucony Ride 2 Miles: 15.00 |
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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 - 26:44
Call this one "a short run is better than nothing." It was 9:30 p.m. and I was really tired, but I convinced myself to get out and run a few neighborhood loops. |
| Nike Structure Miles: 3.50 |
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| | Race: |
Rim to Rim (7.5 Miles) 00:46:11, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Rim to Rim - 46:11 - 3rd place
Hard for me to believe, but this was my first race in almost 2 years. A lot has happened in my life since then. The Rim to Rim is really a good race, though, and it's hard to pass up an old school tradition in my hometown (33rd year of the race - our high school xc team used to volunteer at it.) The race correlated with a trip home to Twin Falls to see family and friends, so that's always great.
I had several factors working against me: big time fatigue from a couple of nights of really poor sleep; very few miles under 6:00/mile pace; lack of motivation race morning. All 3 ended up working against me, and I had one of the worst races I think I've ever had. The biggest factor was probably the lack of motivation and willigness to inflict some pain on myself.
The course climbs from river level out of the canyon, across the Perrine Bridge, down the other side of the canyon, and across the Snake River to the start/finish area. I ran the entire race in 3rd place. I could have run out of my gourd or slowed down another minute-plus and I would have still been 3rd. In this stage in my running career, that makes it tough for me to really push hard. I talked myself out of pushing hard numerous times during the race.
No garmin, so these splits were from the markers on the road. 14:01 at 2 miles (mile 1 was in the midst of the climb out of the canyon and I didn't hit my split button), 6:04 (flat), 5:49 (flat), 5:45 (flat, then downhill), 5:27 (downhill), 6:43(flat, across a foot bridge and then a steep hill) and 2:19. I'm pretty sure the mile 7 marker was a bit long, although that last hill killed me.
Post race food was excellent as always and I enjoyed the hot weather and socializing with lots of folks.
Three years ago I ran about 2 minutes faster and won the race. The course this year was about 1:00 - 1:30 longer than then, so I guess it wasn't too bad comparatively.
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| Nike Air Streak Miles: 7.50 | Saucony Ride 2 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Rock Creek Park - 29:59
Took a walk with the family and the dogs then ran around Rock Creek Park and back to Mom and Dad's house. It was hot today at noon. Legs were a little sore, but not too bad considering the Rim to Rim ususally destroys me. |
| Saucony Ride 2 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 | | 12.00 | 2.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
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Cassia Park + Borah track - 2:01
My legs were a little sore from Saturday's uphill and downhill pounding, but I decided to "man up" and put in a big workout. I did a 7 mile progression run starting at 7:50/mile and working down to marathon pace for the last 2. After that, I jogged a mile and then did 6 x 800 on the track at a steady pace (2:58 average) with a 200 meter jog in 1:10 - 1:10. My last five miles were at an easy pace on the track and in the neighborhoods.
Felt pretty good about this one. Calves and quads sore, but ok other than that. |
| Saucony Ride 2 Miles: 17.00 |
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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 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Treadmill - 43:45
Slow pace with a few pickups the last 10 minutes. Felt ok. |
| 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 | | 1.50 | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
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Cole/Pleasant Valley Loop -1:26
Had a good one this afternoon - probably the best marathon pace workout I've ever done. It was hot and I was a little dehydrated to begin with, but I handled it well.
Started from work and did a 7:13 mile to start. Then did the next 12 miles at 6:17/mile pace. I came through 13 miles in 1:22, so I would have qualified for the New York City marathon on today's run (1:23 half marathon). In April of '07, I ran around 1:22 for my first half marathon (Salt Lake, so downhill at that) so that is good progress for me.
Stayed in control the whole time. It was mentally tough from miles 5-7, but once I got past that, I knew I could finish pretty easily. Hopefully this translates into the possibility of a 2:45 marathon in a few weeks. |
| Asics DS-Trainer Miles: 13.50 |
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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 | 0.50 | 0.00 | 0.00 | 0.00 | 6.00 |
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Pearl Rd. - 42:56
I have always wanted to run on this road, but never made the time to do it. It's right at the top of Horsehoe Bend Hill on Hwy 55. This time, I stopped and did a rolling 6 miler with some pickups the last mile or two. It is a gravel/dirt road with lots of ups and downs and some nice scenery. Next time I'll try to make it to the "town" of Pearl - apparently just a ghost town now. |
| Saucony Ride 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Middle Fork Trail & Road - 51+
Hiked about 2 miles into Moon Dipper and Pine Burl Hot Springs with Andy and Karl. Had a great soak, and then I ran out along the trail (tough for running in a few places) and did about 30-32 minutes down the Middle Fork Road before they picked me up. A great hike and run 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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A.M. - Valley High - 23:47
Easy morning run trying to find access through some back neighborhood roads that lead to some Forest Service trails. No luck. Just got chased by dogs twice. I will check it out more closely on Google Maps and try again next time.
P.M. - Canal banks/neighborhoods - 27:23
Easy run this evening on the canals and then back through the neighborhoods. Did 6 x 20 second pickups in the last 10 minutes. |
| Adidas Miles: 4.00 | Saucony Ride 2 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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Neighborhoods - 42:43
Didn't have much pop in my stride this evening despite a few easy days in a row. I think I'm coming down with a cold. My body just feels weak.
I did an easy progression run of 7:57, 7:27, 7:09, 6:43 and 5:53, followed by the last mile slow and easy in the 7:20's with 4 x 15 second hard accelerations.
Hopefully the last long run before the marathon goes well (16 miles on Tuesday) |
| 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 | | 10.50 | 4.00 | 1.00 | 0.50 | 0.00 | 0.00 | 0.00 | 16.00 |
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Boise Bench + Greenbelt - 1:53
Last big workout before Portland. Ran 4 miles at 7:25 pace, then 4 miles at 6:14 pace, followed by 4 miles at 7:15 pace and then some fartlek the last 4 miles (3 x 2:00 and 3 x 1:00 pickups). The run took me on the canals, to South, down Capital Blvd, to the greenbelt, and back home via the Orchard St. access.
Calves started to go at mile 10 but they held up. Cramped Thursday A.M. really badly. |
| Saucony Ride 2 Miles: 16.00 |
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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 | 0.50 | 0.50 | 0.00 | 0.00 | 0.00 | 6.00 |
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Neighborhoods + Borah Track - 42:55
A long day at work and home so I didn't get out until 10:15 p.m. Ran really easy except for 8-10 medium paced, longer pickups and 8 - 10 short, explosive sprints. Maybe a little too fast on the short ones. Legs felt good when done, though. |
| Saucony Ride 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Middle Fork Rd + Valley High - 1:00
A nice evening run from the cabin. 15 minutes steady on the road, then did 21 minutes easy with Emily followed by 23 minutes steady on the Valley High loop and fire roads. Cruised pretty fast down the fire roads and the downhill sections of the subdivision on the way home. Seemed a little more fatigued then I should have when I finished. |
| Asics DS-Trainer 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 | | 3.50 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Neighborhoods - 31:47
I did a progression run this evening, with splits of 7:47, 7:15, 6:45, and 6:18. On the last half mile I ran easy with 4 x 10 second fast strides. A bit windy and drizzly out this evening - a big shift from this weekend.
Here is a little pre-marathon analysis for the truly anal person (just me, probably). I compared the 17 weeks (I excluded the last taper week) leading up to each of my previous marathons and before this Sunday's Portland Marathon.
Ave MPW High MP miles Tempo miles VO2 miles 15+ mile runs weight Time
New York 53.7 60 41 36 30 12 177 2:50
Newport 54.5 70 41 75 28 12 173 2:43
Portland 52.4 61 68 71 13 8 171 ????
Where does that put my predicted time for Portland? My guess is the 2:45-2:46 range. My mileage was a bit lower (bit not significantly) and my number of long runs was down as well. Having only one run over 18 miles is a bit worrisome! But my mileage in the marathon pace and threshold range is higher, so that has to help. The travel should be easier than New York, but probably not as smooth as Newport. My health is excellent. No injuries to speak of. All that's left to do is hit the taper correctly, get sleep and good nutrition this week and hope for the best. | |
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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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Treadmill - 30:42
Easy pace with 6 x 30 second pickups to turn the legs over a bit. |
| Nike Zoom Elite III 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 | | 3.50 | 0.00 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Canal banks + neighborhoods - 41:22
I ran 3 miles in the 7:20's range on the canals, then changed shoes and did a short effort at marathon pace. Times ended up a little quicker than I planned with 6:02, 6:00 and 2:51 for the last half mile. It felt really easy this afternoon, which was nice. |
| Nike Zoom Elite III Miles: 3.00 | Asics DS-Trainer 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Tubbs Hill - 20+
In CD'A for a conference. Ran from the resort right onto the trail for a nice easy 20 minute run before heading to Emry's house for dinner. |
| Saucony Ride 2 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Treadmill - 22+
At the resort's workout room. Meetings all day, then an evening cruise, so I did a few miles before meeting up with some folks for a beverage. Ran easy and felt great. Did 4 x 30 second pickups at marathon pace. |
| Saucony Ride 2 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Tubbs Hill - 22+
Ran around the hill on a beautiful trail. I wanted to run a few more loops, but with the marathon in 2 days, I abstained. Did 3 x 20 second pickups when I was done. |
| Saucony Ride 2 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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From Danny's house - 20+
Easy jog with Danny on some nearby roads and trails. Felt really good. 2 x 20 second pickups at the end. Great carb loading all day. |
| Saucony Ride 2 Miles: 2.50 |
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| | Race: |
Portland Marathon (26.2 Miles) 02:44:42, Place overall: 13, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.50 | 26.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 26.70 |
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Portland Marathon - 2:44 - 13th place
I'm still feeling pretty good about things two days after the race is over. Although it wasn't a PR, it was my best effort in a marathon, and my best relative placing.
The rain started early in the morning and didn't stop much throughout the race. A total of 0.8" fell during the morning. It was a factor, but I'm not sure how big. I don't think a lot of people PR'ed this year. I was shooting for a top 25 finish and that's probably where I should have been. Judging by how many people I passed, a lot of people fell off the pace and crashed.
I got to the starting line just a few minutes before the race (thanks Dan, you saved me!). There looked like a lot of fast dudes, but you can never tell. One thing I knew for sure was that I wasn't going to get in oxygen debt because I haven't trained for that. I wanted 6:15-6:20s. The first mile was a stampede and I hit 6:16. Miles 2 and 3 are gradually uphill (gain of 125 feet) and I ran a 6:20 and 6:26. At this point, I was in approximately 50th-60th place and behind the female leader. I used a nice downhill back into downtown to run a 5:47 4th mile. I was feeling pretty strong and feeling confident that my rhythm was solid. Mile 5 was a flat one in 6:07 and I found myself in no-man's land this early in the race as we began a four-plus mile out and back stretch.
I (stupidly?) braved a headwind and tried to catch up to a pack and did miles 6, 7 and 8 in 6:11, 6:05 and 6:11. I passed a lot of people trying to get with a group that was moving well. Most of them weren't. We hit a turnaround and I packed up with some guys for about a mile which made things really easy. Mile 9 was 6:13, and when 2 guys passed us and moved on, I latched in with them. We rolled through miles 10 and 11 in 6:08 apiece, and then I got dropped by one of them (Yasim) and didn't get him until mile 25. At mile 9, I was in 26th place.
Mile 12 climbed up into a little trendy neighborhood. I scaled it back on the hill with a 6:19 12th mile but used a short, steep downhill onto St. Helen's Drive to hit mile 13 in 5:59. I hit 13.1 at 1:20:54 on the Garmin, but 1:21:30 on the course marking. (The Garmin had it at 26.44 miles when all was said and done).
The next 4 miles were kind of lonely along the industrial looking highway. My calves started to get tight and some doubt was entering my mind. Luckily I had great support from my family and a couple of opportunities for tonic water from them. The random strip club in between the blue collar oil plants and trucking companies also made me chuckle. Miles 14 - 16 in 6:11, 6:11 and 6:16. The big climb up to St. John's bridge wasn't all that bad - I backed off the effort and kept my breathing in control. A pack of 7 or 8 had formed in front of me at the top of the hill. Mile 17 in 6:45 up the hill. I tried to get my legs back and by mile 18 (6:05) and 19 (6:09) I was passing people who had splintered off the pack. Mile 20 took us by University of Portland and I felt great about my 20 mile split of 2:04 (my 10 mile split was 1:02, so I was keeping it even still).
Mile 20 is halfway in the marathon, they say, and my calves began to really feel like the end was near. I knew that if they cramped, it would be 7 - 8 minute miles the whole way in, even though I felt fine otherwise. Thus began the internal battle of whether to take a chance to push the pace and have the calves seize up or keep in a rhythm that enabled me to keep passing people but not blow out the calves. Every attempt to pick it up sent tingles of warning that they were about to go, so I had to keep things in check.
Despite this, I passed people all the way into the finish. The last few miles did drag on, but I managed to stay on pace and average 6:18's for the last 5 miles of the race. I had a lot of half marathoners to weave through, but they were mostly cool and moved to the side. The crowd support was great through here and really kept me going.
I crossed the finish line and felt pretty emotional. It was great to be supported by family and to tough out a good performance on a less than ideal day. It's not easy to work full time, have a family and train for a marathon. Crossing the line makes it all worth it, though. Within a minute or two of finishing, I had reunited with everyone and was thinking about how I could shave four minutes off my time and run sub-2:40. The first start will probably be increasing my 50 miles per week up to 60 or 65.
Headed to the Oregon coast in the afternoon and enjoyed the rest of the day. |
| Asics DS-Trainer Miles: 26.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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Rockaway Beach - 20+
Nice jog from the beach house onto the beautiful beach. It was a gorgeous sunny day - so much different than yesterday. I even took my shirt off to enjoy the sun. Legs are destroyed, of course, but that's ok. I still was able to shuffle along.
Later hiked about an hour and a half with Emily, Nica and Danny. |
| Asics DS-Trainer Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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Rockaway beach - 20+
A glorious jog at 7 a.m. and a chance to enjoy the sunrise on the beach. I pushed Nica in the new BOB stroller and Emily ran with us. Back to reality soon, but vacation is the best.
Legs feel somewhat better than yesterday. |
| Saucony Ride 2 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Treadmill - 40:20
Slow pace at 9 p.m. Legs felt pretty good, but I was moving pretty slowly. |
| 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Train Depot + Ann Morrison Park - 42:03
Parked at the depot and ran about 25 minutes on the grass in Ann Morrison. Finished up around the depot in the neighborhoods. Overall pace was 7:37/mile. Legs are not quite as recovered as I thought they were yesterday. Left calf and hamstring are both a little sore and tight. |
| Nike Zoom Elite III 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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Greenbelt - 20:03
I went to the BSU stadium to meet a buddy and watch the Barber to Boise finish this morning. I ran with Nica in the stroller for 20 minutes before the race started. The race has really grown into quite a spectacle - stadium finish with jumbo-tron views of runners crossing the line and a nice post-race party. The word was that 1800 runners finished between the 5k adn 10k. Good winning times of 15-low/mid for the 5k and really fast time of sub-30 for the 10k. I'll have to get in on this next year. |
| Saucony Ride 2 Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Canal banks + neighborhoods - 40:51
Great, warm afternoon. I ran the beginning and end sections on the canals and the middle part with Emily while pushing Nica. Didn't feel great, but did feel OK, which is a moral victory one week after the marathon. |
| Saucony Ride 2 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 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Canal banks + neighborhoods - 40:16
A bit dehydrated today and didn't have much energy. Ran at about 7:30/mile pace except for a 10 minute stretch in the middle with Emily and Nica. |
| Nike Zoom Elite III Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Canal banks + Cassia Park - 55+
The gorgeous fall continues. Ran at twilight and into the darkness a bit and had a pretty good run. At Cassia, I did the 20 minute fartlek but didn't wear the Garmin so I don't know splits. My calves felt a bit beat up but other than that, it was fine. |
| Saucony Ride 2 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Canal banks + BK track - 1:05
A nice warm evening, but kind of a boring run. 30 minutes on the canals, then 30 minutes at the track and a run home. Legs felt absolutely beat. My shoes, which don't have many miles on them, feel dead. Maybe it's just the marathon still in my legs after 11 days. |
| Saucony Ride 2 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Treadmill + neighborhoods - 41:22
Started on the treadmill, but after 11 minutes it seemed kind of pointless so I headed out into the dark and did an enjoyable 30 minutes in the neighborhoods. Shorts and a t-shirt at 9 p.m. on October 22nd...nice. |
| Saucony Ride 2 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 | | 6.00 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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2.5 mile wo; 5 miles fartlek; 2.5 mile wd
Took the canals to Cassia Park where I did 5 miles (10+ laps) in 30:40. Cooled down the same way back home.
On each lap of the park I did about 2:05-2:10 steady and then about 45-50 seconds of an easy cruise. The steady segments averaged about 5:45/mile pace, which is pretty good for the winding path. It was good to get breathing a little harder and feel like I was pushing a bit. |
| Saucony Ride 2 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 | | 6.00 | 0.00 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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2 mile wo; 4 x hill, 5 x 2:00, 4 x hill; 2 mile wd
Cold and windy out. Not feeling top notch. Hill repeats up Phillippi Hill and the 5 x 2:00 on/off around the neighborhoods.
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| Saucony Ride 2 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 | | 4.50 | 1.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Treadmill at Gold's - 45:30
Ran with the incline up for about 25 minutes, then did 20 minutes of easy fartlek. Finished off with the hot tub and sauna. |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Terrace Lakes+ - 43:35
Run from the cabin that was way harder than it should have been. Ran a little bit on the golf course then up Castle Mountain for a few minutes. Breathing still off and sinuses and lungs not back to normal either. Weak body in general. |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Canal banks - 28:40
Easy pace with 5 x 20 second pickups in the last mile. Felt so much better than when I started the run. Even a 4 miler can make me feel better. |
| Saucony Ride 2 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 | | 3.50 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Treadmill - 30:40
20 minutes with the incline up, then 10 minutes fartlek including 3 x 1:00 pickups at about 6:00/mile. |
| 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 | | 3.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 4.00 |
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Canal Banks - 29:25
Moderate pace with 5 pickups the last mile. Felt ok. May end up racing Sat. |
| 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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Canals + neighborhoods - 25:59
Pretty easy pace with 4 x 20 second pickups the last mile. |
| Saucony Ride 2 Miles: 3.50 |
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| | Race: |
Zeitgeist Half Marathon (13.1 Miles) 01:21:20, Place overall: 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 | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 15.10 |
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Zeitgeist Half Marathon - Boise - 5th place - 1:21:20
This is an excellent race on a challenging, but beautiful course. The event has grown to over 1,000 participants and is well organized and a lot of fun. I was pleased with the effort and race execution today. It has been a challenging last few weeks of life, so I haven't run much. I decided to run the race Friday night and took a conservative approach.
The morning weather was brisk, but excellent for racing. I got in a little stretching, some jogging and toed the line. First mile is relatively flat and I went through in 6:02. Then came the 2 mile and 650' climb up Seaman's Gulch Rd. I planned to keep it relatively easy and stay within my threshold. First and second place were long gone by this point, and the pack of 3 runners ahead of me pulled a bit out of reach, but I did distance myself from a few others up the climb. Mile 2 in 6:46 and mile 3 in 7:14.
The course drops into Hidden Springs and I dropped a 5:32 and 5:40 while making up some time on 4th and 5th places. Mile 6 is rolling uphill and I maintained my place with a 6:11. Mile 7 is another rolling uphill (6:19) before the big climb to the summit of Cartright Rd at 3350'. Mile 8 passed in 7:05 as I really scaled it back on the climb, saving some strength for the downhill last 5 miles. Next time I could probably push a bit more here, but I was conservative, as I had planned.
I finished the climb, hit a steep downhill onto the partially paved Pierce Park Rd and then started cruising. Mile 9 was a 6:24 due to the summit climb, but miles 10 and 11 were 5:35 and 5:24. I was rolling pretty good here, and passed a runner with a blown out calf (been there too) to move into 5th place. Mile 12 was flat and I maintained a 5:53. I started to hurt a little here and conceded I wouldn't catch 4th place (Jesse Zentz, former Big Sky Champion miler from University of Montana). Mile 13 was 6:06 with one last short hill and a nice downhill to the finish.
I ran well and competed hard. For the lack of sleep, sickness and family stress that's been going on, I am happy. Most people figure this course is about 4-5 minutes slower than a flat half, so my time was right where it should have been. On a great day I could have been 3rd, but for today, this was alright.
Post race my left foot is killing me. It's the top of the foot, like my laces were too tight. This has been hurting a bit for the last week or two but it's bad right now. I am going to take a week off and let it heal. |
| Asics DS-Trainer Miles: 15.00 |
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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 - 32+
16 minutes with Emily and Nica (stroller) and then 16 minutes solo. Top of foot still a little sore but great to get outside. |
| Saucony Ride 2 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Neighborhoods - 30:34
Cold and lightly raining/snowing. First run in a week. Kept in nice and easy for an overall pace of 7:38/mile. Although I didn't feel great, I'm very glad I got out.
Next 10-14 days will all be easy running at 7:30 - 8:30 pace. Just trying to get my mind and body back into a fitness routine. |
| Saucony Ride 2 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Canal banks + neighborhoods - 54:30
A little longer run today and a little slower - about 7:50/mile. Snowy and cold out. This run felt like a 20 miler feels when I'm in shape. I was hurting the rest of the day! |
| Nike Zoom Elite III 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Treadmill - 49:04
Really easy pace. Felt a little better than yesterday. |
| 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Greenbelt - 42:13
Cold this morning. In fact, I can't remember a colder run in Boise. Temps in the teens when I ran at 10 a.m. Greenbelt was icy in places but overall not too bad. Kept the pace easy/moderate so I could make it through 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Greenbelt - 33+
With Danny. Cold and a bit icy, but nice to get out. | |
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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 - 32:05
Easy pace on the treadmill at home. Just trying to get back into the regular routine of exercise. | |
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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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Canals + BK Track - 29:22
Snow day today! Only the 2nd or 3rd in my 11 year education career.
Today I ran mostly on the BK track, which had been semi-plowed. I did 8-10 100m pickups during the 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Neighborhoods + Borah campus - 32:55
Did quite a bit of slush hopping this evening. Felt really good when I finished; glad I got out. |
| Saucony Ride 2 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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Run to pick up my car - 21+
Left my car at Idaho Pizza so I ran back to get it at 9:30. Nice to get outside. |
| Saucony Ride 2 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 | | 6.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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South loop - 49+
Did a progression run this afternoon. The roads were somewhat clear so running was a little easier than it's been the past week. Miles were 7:35, 7:12, 7:02, 6:37, 6:34 and 6:11. Last mile was a cool down. I did not feel fit, that is for sure. It was super to get outside, though, and I enjoyed every minute of it.
After an average of 22 mpw the last 8 weeks, I am ready to get back into some better running here soon. |
| Saucony Ride 2 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 | | 3.00 | 1.00 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Treadmill at Gold's - 42:50
Did a fartlek on the treadmill. 5-4-3-2-2-1 minutes on with the recovery = next workload. Started at 6:15/mile pace and worked down to 5:35/mile pace. Recoveries at about 7:45-50/mile pace. Felt ok - pretty easy workout. |
| Saucony Ride 2 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Treadmill - 31:02
Easy run on the treadmill at home.
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| 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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Canal banks + BK track - 47+
Great to be outside. Muddy, slushy, snowy on the canals but the BK track was fine. Overall pace in the 7:20s. |
| Nike Zoom Elite III 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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Neighborhoods - 23+
Shuffled along 10 minutes with Leo then finished with 13 minutes with Emily and Nica (stroller). To call it jogging would be a disservice to joggers everywhere. |
| Saucony Ride 2 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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Run to St. Als - 20+
Ran to pick up my car. Nice to be outside this evening.
The rest of the month will consist of 20-30 minute runs as many times a week as I can. Then we'll see what January holds. |
| Saucony Ride 2 Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Mission Bay Path - 40+
In San Diego. Took a walk with Emily and Nica and saw so many runners I just felt like going back and running there. Ran pretty hard for my fitness level. Started out along the bay and came back by the ocean.
Sea World in the afternoon. |
| Saucony Ride 2 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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Mission Bay Path - 26+
Morning jog with Nica and Emily. What a way to start the day. Post run hit the Starbucks and then back to the hotel for some breakfast.
Also some weights and exercise bike in the fitness room.
All afternoon at San Diego Zoo. |
| Saucony Ride 2 Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Mission Bay Path - 1:00
Did 15 minutes on the treadmill waiting for Emily and Nica. Then we hit the hot tub and I followed that with 45 minutes on the ocean front path and the beach. Misty and rainy but a fabulous run.
Sea World in the afternoon. |
| Saucony Ride 2 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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Neighborhoods - 32+
With Emily and Nica. Ran really slowly except for a bunch of pickups (20 seconds - 1 minute) interspersed in the run. Cold out. |
| Saucony Ride 2 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Canal banks - 22:56
Just a short run to get outside today. The path is 1/3 snow, 1/3 ice and 1/3 mud right now. |
| 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Run to the airport+ - 38+
Did 12 minutes with Nica and Emily, then ran to the airport to pick up mom and dad's car. Felt really, really out of shape this morning, but it was nice to move around Christmas morning before the eating and relaxing all day. |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Neighborhoods - 25+
Ran with Dan Smith and Rebecca Redding from the house. Nice, sunny morning. We went down past Borah and around Englefield Greens. |
| Saucony Ride 2 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Greenbelt - NT
Memorial run for Jeremy. We had the whole crew: Mat, Spencer, Horse, Dan, Brad, Matt Steuart, Rebecca, Travis, Rocco and Chanda.
Pouring rain and chilly. Lots of stops to talk and tell stories. It was a special run and I'm glad we were able to put it together. |
| Saucony Ride 2 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Greenbelt - 46+
From Mat's house with his running group. Ran with Spencer and Rebecca the whole way. Averaged in the 8:30's. Nice to spend time with both of them. |
| Saucony Ride 2 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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Canal banks - 25:10
Cold and windy. Slow first half mile, then sub 7:00/mile pace for most of the rest of it. |
| Saucony Ride 2 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 | | 1493.25 | 130.70 | 128.85 | 34.50 | 0.00 | 0.00 | 0.00 | 1787.30 |
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| Adidas Miles: 77.00 | Nike Zoom Elite III Miles: 737.50 | Nike Structure Miles: 357.50 | Brooks Miles: 122.00 | Nike Zoom Miles: 37.50 | Asics DS-Trainer Miles: 116.70 | Nike Air Streak Miles: 9.00 | Saucony Ride 2 Miles: 314.50 |
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