| 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 | | 1457.75 | 60.75 | 104.70 | 32.50 | 0.00 | 0.00 | 0.00 | 1655.70 |
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| Nike Structure Miles: 65.00 | Saucony Ride 2 Miles: 336.00 | Brooks Miles: 31.00 | Asics DS-Trainer Miles: 124.70 | Nike Zoom Elite III Miles: 3.50 | Nike Air Streak Miles: 11.50 | Saucony Progid Guide Miles: 514.50 | Saucony Ride 3 Miles: 434.00 | Asics Trail Miles: 7.50 | Mizuno Wave Alchemy Miles: 65.50 |
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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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Treadmill - 23:45
Easy jog on the treadmill at home.
Weight: 181 lbs. I weighed 171 less than 3 months ago before the marathon. I really can pack on the weight with bad eating habits and lack of running.
Weekly plan for the next 2 months: 1- longer run (60 minutes, then add 5 minutes per week); 1- easy run with 8 x 100m strides at the end; 1- 7 mile progression run; 1 - fartlek workout; 3 easy to moderate runs.
Following this should hopefully get me back in shape and it's not overly ambitious so I could realistically do it.
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| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Greenbelt - 30:40
Sick the last week. Missed two days of work. Didn't feel great still today, but nice to get out. Ran at about 7:15/mile pace. |
| 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 | | 5.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Gold's Gym
Ellyptical - 20 minutes - 2.25 miles
Treadmill - 15 minutes, including 2 x half mile in 2:56
Bike - 16 minutes at about 18 mph | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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Greenbelt - 20+
Easy jog with Emily and Nica in the stroller. Cold out! |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Treadmill - 25:00
Easy pace, with 15 minutes of weights and core. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Gold's Gym
15 minutes ellyptical, 15 minutes treadmill, 15 minutes bike
1.7 miles, 1.9 miles, 4.5 miles (1.5 running equivalent)
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| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Run to US Bank and back - 30:15
Can't remember any details about this as I'm writing it a week later... |
| 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Run home from airport - 34+
Dropped mom and dad's car off and ran home via Victory Rd and Cole Rd. 7:30/mile average in the dark. |
| 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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Neighborhoods - 29:15
Steady pace. Felt ok. |
| 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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Greenbelt - 26+
With Emily and Nica |
| 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Run to the airport - 33:02
Have been doing this lots lately to retrieve cars for my lucky family members who get to travel to foreign, exotic, warm lands. Felt horrible but I have to start somewhere. |
| 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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Harrison Hollow trails - 1:02
This was an adventure run. I ran with Mat and Trevor on a Ten Toes marked trail. We got there a little late and everyone had already left. We faced the following obstacles: being out of shape, solid hill climbs, running at night, no headlamp (just me), temps in the teens, very very rutted trails (that was the biggest obstacle probably).
The result was a 5+ mile run in about an hour. We didn't fall off the trail or get too dinged up so that was a plus. And it was nice to get outside and actually run. |
| Asics DS-Trainer 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 | 0.50 | 0.00 | 0.00 | 0.00 | 4.00 |
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Treadmill - 30:30
Easy except for 6 x 30 second pickups the last half of 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 | | 2.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Treadmill - 21:38
Not much time to run today. Kept it reasonable with 2 x half mile pickups at slow marathon pace. |
| Nike Structure Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Extended Hillcrest loop - 1:01
Longest run in a long time. Didn't feel good at all. Overall pace of 7:42/mile. Need to keep it between 7:40 and 8:00 pace for the next few weeks just to get through some base mileage.
Weights & core - 20 minutes |
| 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 | | 2.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 3.00 |
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Treadmill - 25:28
Ran super slow tonight. Did 8 x 20 second pickups to move my legs around.
Weights & core - 15 minutes | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Neighborhoods - 32:31
Ran nice and slow at 9 p.m. Ventured into the neighborhoods south of Overland Rd. and ran around Phillippi Park. Ended up at Pronto to pick up my car. |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Borah track - 32:01
Pushed Nica in the stroller. Steady pace for most of it, but parts of it with Emily. Felt exhausted from lack of sleep the past 2 nights. |
| 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 | | 5.50 | 0.00 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 7.00 |
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PMI: Canal Banks + neighborhoods - 34:45
Did a 25 minute run on the canals, then changed shoes and was going to do a 5k hard effort in the neighborhoods. This was not a smart idea. I made it a bit over 1.5 miles at just under 6:00/mile pace then bagged it and jogged in. I was hurting and not ready to put myself in that kind of pain.
Later did 15 minutes on the treadmill and 15 minutes weights and core.
Tired today and just wasn't physically or mentally ready for a workout yet. |
| Nike Zoom Elite III Miles: 3.50 | Nike Air Streak Miles: 1.50 | 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Greenbelt - 30:30
Great afternoon today. It was a lot of fun to be outside. We started at Discovery Park and did most of it on the greenbelt, and then finished around Sandy Point Park. Then Nica, Emily and I played on the sand beach and I did a bunch of drills and plyos to make myself sore. |
| 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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Canal banks - 24:14
Got to run at 7 a.m. because of a workshop today. I actually got to see the sun rise, which was nice. Great little run on the canals. |
| 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 | | 4.00 | 0.00 | 0.50 | 0.50 | 0.00 | 0.00 | 0.00 | 5.00 |
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Canal banks + neighborhoods - 38:40
Another beautiful day in Boise. Ran in shorts. That was sweet. Mostly ran relaxed, but during the last 3 miles I added 2 x Phillippi hills, 4 x 20 second pickups and a steady half mile in 2:57. Doing little bits and pieces like this makes runs more interesting and it's easy enough that I won't bail out (like I did attempting a harder workout last weekend). |
| 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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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Gold's gym - 50+
20 minutes ellyptical and 30 minutes on the treadmill, including 3 x 2:00 pickups at about current HM pace. |
| Nike Structure Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Canal banks + Cassia Park - 41:22
Pretty slow pace today. Stomach was still full from a gigantic breakfast in Garden Valley. Canals muddy and sloppy today so that slowed things as well. |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Rock Creek Park - 23+
With Joel from mom and dad's house. Slow pace in the snowy terrain. | |
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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 - 31+
Solo run from Mom and Dad's. It was nice. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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Neighborhoods + run to St. Al's - 39:54
Nice run at 7 p.m. Warm and humid from the rain earlier. Felt great. Ran slow at first and finished with 6 x 20 sec pickups the last 10 minutes.
"What you think about, you bring about."
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| 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 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Canal banks - 21:05
The canals were dry and in good shape for running. Nice afternoon. Did a half mile pickup near the end. |
| 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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Canal banks - 25:31
Not feeling great this afternoon. Got out for an easy run which helped me feel better actually. |
| 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 | | 3.50 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Neighborhoods - 28:48
Kind of sick today but I eased into it and felt better by the end. Did a half mile pickup in 2:59 and a few short, quick accelerations in the last half mile. |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Canal banks - 38:30
Can't remember any details as this was over a week ago. |
| 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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Golds Gym - 44+
20 on the ellyptical and 24 on the treadmill. Easy effort. | |
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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 - 28:30
Easy pace. | |
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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 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Treadmill at Gold's- 38:02
First run in 9 days. The last 4+ months have been my worst running phase of my life. Today I signed up for the Seattle Rock n Roll half marathon in June (I will be in Seattle for a conference anyway) so maybe I'll start training again.
Today's run was slow, with 6 x 30 sec. pickups at about 6:00/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 | | 2.50 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Treadmill - 22:56
Only a short time to run today, so I opted for "something is better than nothing." Slow pace again with 2 x 45 sec pickups and 1 x 1:30 pickup. |
| 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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Neighborhoods + run to St. Al's - 38:00
Did 15 minutes with Emily and Nica (stroller with me pushing), then ran to get my car. |
| 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 | | 4.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Neighborhoods + run to St. Al's - 36:18
Started out super slow and picked it up gradually. Did 3 x 1:00 pickups near the end. Still pretty sick. |
| 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 | | 3.00 | 1.50 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Treadmill - 40:05
Did a pseudo-workout today: 5-4-3-2-1-1 min pickups with 2 min recoveries. Pace was pretty easy so it wasn't that rough.
20 minutes of weights |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Canal banks - 22:36
Felt severely out of shape...I am. Muddy, but runable on the canals. |
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Greenbelt - 1:03
Had a bit of time this morning and got in a good run. I haven't run over an hour in....I don't know how long, but it's been a while. Out in about 7:40 pace, back in about 7:15-7:20. Felt pretty good. Started at Orchard Street and went upstream to the golf course and back.
P.M. - Pushed Nica to Grace Jordan and back for some playground time. 11 minutes of running to pad the total! |
| Nike Structure Miles: 1.50 | 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 | | 5.75 | 2.00 | 0.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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A.M. - Canal banks - 20:09
Squeezed in a short run to take a break from yard work.
P.M. - Treadmill at Gold's - 39:10
Did some fartlek during the run. Wasn't on my "A" game today for sure. 4 x 3:00 w/ 2:00 recoveries. Pace on pickups was 6:18/mile (slow). Also did a quarter mile at about 5:50/mile. Hopefully will feel better tomorrow. |
| 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 | | 4.25 | 0.00 | 0.00 | 1.25 | 0.00 | 0.00 | 0.00 | 5.50 |
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Middle Fork Rd -42:37
First 3.5 with Danny, last 2 solo with some pickups in the 5:40's range.
Great afternoon out on the roads. |
| 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 | | 5.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Cottonwood Creek - 49:14
Stopped to run here on the drive up to Twin Springs. About 20 minutes on the singletrack trail and the rest on the forest service road. Really nice area and a good day to run. Did 3 x 2:00 pickups on the way down. |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Hulls Gulch - 39:35
I ran while Emily and Nica climbed the big hill. I felt absolutely horrible on this run. My lungs hurt and I feel sick again - it's been literally three straight months of being sick in some form. It's getting old. |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Canal banks - 23:53
Tired and had some blood sugar issues (dizziness, blotchy vision, etc). Tomorrow should be better. |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Greenbelt - 28:45
Nice afternoon for a run. Ran from the Doubletree at about 7:15/mile pace. |
| Nike Structure Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Run to work and back - 39:03
Had to go in and get some things ready for tomorrow. Nice warm day out today. |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Treadmill - 43:45
Slow jog at 9 p.m. Got some meds for my sinus infection so maybe that will help. |
| 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 | | 4.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Neighborhoods + canals - 36:32 Ran 15 minutes with Nica and Emily, then the rest in a huge wind storm on the canals. Last half mile hard to get home as the rain started. |
| 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 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Treadmill - 47:38
At 10 p.m. Kind of a dumb move running that late, but oh well. Kept it pretty slow with the exception of 3 x 1:00 pickups at 6:00/mile pace. |
| 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 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Greenbelt - 1:04
Started from the post office and went upstream and back. Water is over the greenbelt in several places, so I had to take some detours. Warm, beautiful day out today. It was good to get out. On the way back I did 6 x 2:00 pickups at about 6:00/mile pace. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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PMI: Canal banks - 22+
Ran with Emily and pushed Nica in the stroller. A bit over 2 miles.
PMII: Greenbelt - 30+
Ran from Ann Morrison with Mat and Rebecca. I pushed the double stroller. We had a nice run. |
| 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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Greenbelt - 29+
With Mat and Rebecca from Mat's house. I pushed the double stroller again for the girls. Good run. |
| 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 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Canal banks - 36:59
30 minutes on the canals with Rebecca, then a mile solo in the neighborhoods with 3 x 1:00 pickups. |
| 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 | | 3.00 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Treadmill - 35:40
Ran at home on the treadmill instead of in a rainstorm. Did 4 x 3:00 and 3 x 30 second pickups during the run. Felt pretty good. |
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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Borah track -14+
Ran down and watched part of a junior high meet, talked with some people, then ran back home. |
| 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 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Borah track - 42:33
Slow pace in the dark. Kind of chilly this evening so I was bundled up and just jogging along. Did an 800m pickup near the end in 2:56. |
| 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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Middle Fork Rd -1:16
Wanted to run trails on this beautiful day, but knew I was not in that kind of shape yet. So I opted for a run from Tie Creek Campground upstream and back. Relatively flat (gained 300' in 5+ miles), scenic, and very little traffic. This one was tough, but I'm glad I got out and did it. |
| Saucony Ride 2 Miles: 10.50 |
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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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Greenbelt - 35:46
With Emily and Nica. I did most of it pusing Nica at my own pace (7:30-7:40 pace; not bad for a stroller). Nice afternoon outside. Lots of people out enjoying it. |
| 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Treadmill - 20:42 Trying to get into the habit of running every day. I've done 12 in a row now. Wanted to bag it at 9 p.m., but did a short jog on the treadmill instead. Moral victory. |
| 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 | | 6.50 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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Run to Frank Church HS/South Cole canals - 1:02
Nice run in the evening. Had to pick up my car, and added several miles on the canals. The last 3 miles I did the 20 min fartlek, which went well. Pace wasn't fast, but the footing is rocky and it was getting dark, so I can't complain. |
| 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 | | 2.00 | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Treadmill at Gold's - 39:30
Late night run on the treadmill. Did 3.5 miles at an average of 6:25/mile, so a decent up-tempo workout. Need more of this type of run (but not on a treadmill at 10 pm). |
| 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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Treadmill - 20:42
Had 20 minutes to run, so that's what I did. Easy pace on the treadmill at home. |
| 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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Hull's Gulch - 1:20
Pretty good longer run from North Junior High. Did the full Hull's loop, then added some in the neighborhoods. Great to be on the trails, but I don't think I would have made it much longer. An hour-twenty is about my max right now. |
| Saucony Ride 2 Miles: 10.50 |
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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 - 38:18
Legs felt dead on this run. I did 3 x 15 second hills and 3 x 20 second pickups on the flats to try to snap out of it, but it just made me more fatigued. Yesterday's trails were probably a shock to my system. |
| Nike Structure Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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Treadmill - 20:42
Easy jog at 10 pm. Wore my new Sauconys, which are a little bulkier than I probably need. They are cushioned and feel really stable. Definitely not minimalist. |
| Saucony Progid Guide Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Canal banks - 38:05
Ran at 9 p.m. so I finished in the dark. Breezy and brisk, but a nice evening to be out. Kept the pace pretty easy again. |
| Saucony Progid Guide Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Ann Morrison Park+ - 59:05
Ran 20 minutes really slowly in the park with Emily while pushing Nica in the stroller. Then started home and did 13 minutes a little quicker followed by a 20 minute up tempo run and a short cooldown.
Can't say I felt great, but it was good to be out on a warm day. The tempo was probably at about 6:15/mile pace. |
| Asics DS-Trainer 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 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Greenbelt - 54:34
Started at the Orchard St. access and went downstream and back. Averaged around 7:30/mile for the first 30 minutes, then did a 5:00-4:00-3:00 of pickups. Felt ok. |
| Saucony Progid Guide 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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PMI: Warm Springs to McBride Creek - 1:08
I finally found a double track road I've been looking for since last spring. I took it slow up past the golf course and to the junction of a forest service road, then went left and made my way down into McBride Creek. Hopefully I'll be able to find it again next time. This will be a great hour long run when I'm fit. Right now it was awesome, but I struggled greatly on the uphill and had to power walk for 2 minutes.
PMII: South Fork Rd - 37+
Pushed Nica in the stroller and ran with Emily. This was a bit more than I bargained for time wise, but at least the pace was slow. Great spring afternoon out! |
| Saucony Ride 2 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Canal banks - 29:21
One of the hardest 4 milers at 7:20/mile pace ever. I felt like the effort was about 5:20/mile pace. It was windy and I was super tired, but still...
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| 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Canal banks + neighborhoods - 33:11
Felt ok. Pace was in the 7:20's. Downloaded a free GPS app on my cell phone, and it tracked my run within 1/100th of a mile as my Garmin 305 did. That's pretty cool. |
| 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 | | 8.50 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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Middle Fork Rd. - 1:24
Really suffered on this one. The heat and my lack of fitness were the culprits. Did 38 minutes easy with Emily and Nica (I pushed the stroller most of it), then ran the 6.2 miles back to the cabin. The first two were at a harder pace, but I had to back off and just jog it in. |
| Saucony Ride 2 Miles: 10.50 |
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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 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Middle Fork Rd - 46+
36 minutes with Emily and Nica, then 10 minutes solo down the road before Emily picked me up. Hot again, though it started to rain mid-way through and that helped a lot. I was still not quite recovered from yesterday's run. |
| 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 | | 4.50 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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BK track - 41:15
Decided I needed to run something a little bit snappier today. Since I don't stretch, do core or weights or speedwork anymore, and average about 20-30 miles per week, I've noticed that running 6:00/mile seems like a sprint. So this evening I did some jogging, drills, accelerations and 2 x 200 in about 33 seconds, then some more jogging. It was actually a lot of fun to try to run fast. Kind of funny how 33 felt all out, but there was a time when 8 x 200 in 27-28 was a pretty easy maintainence workout. |
| 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 | | 5.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Canal banks+ - 40:31
32 minutes steady on the canals, then a mile on the treadmill with a couple of pickups. Put on a pair of old 5 oz. New Balance racing flats for the treadmill. They felt like little slippers. |
| 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 | | 5.00 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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2.5 mile wo; 6 x 800; 2 mile wd
Ran over to Cassia Park and did 6 x 800 with about 50 seconds (0.1 mile) jog recoveries. Averaged about 2:59-3:00, which on a winding path wearing clunky shoes isn't that bad. On the track in flats and with 400m recoveries, I'd say this was worth about 2:40-45 for the 800s.
Great evening. Breezy, but perfect temps. |
| Saucony Progid Guide 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Military reserve - 1:00
Ran on some of my favorite trails this evening, including the Buck Trail. Handled the hills really well, I thought. Lots of wildflowers out. |
| Saucony Progid Guide 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 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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A.M. - Borah track - 12+
Jogged Nica down and back to the long jump pit at Borah to play in the sand. Good times.
P.M. - Canal banks + neighborhoods - 38:39
Splits were 7:32, 6:49, 6:26 and 6:17, before finishing up with some slower miles with 4 x 20 second pickups. |
| Asics DS-Trainer Miles: 5.50 | Saucony Ride 2 Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 4.00 |
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BK Campus/Track - 28:20
For some odd reason, I felt inspired to want to run in my old minimal 5 oz New Balance flats. Usually, this is a horrible idea because my achilles tendon ends up jacked up for a few months afterwards. But this evening was beautiful right at twilight, and I ran around the BK campus and to the track. I did some accelerations and drills, then 3 x 200 at 35, 30, 34. The first and third I just strided out but the second one was pretty close to all out. It was fun to run fast, even if just for one 200. Let's see how I feel tomorrow after 4 miles in those shoes. | |
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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 - 41:35
Ran really easy tonight. My achilles was (predictably) sore from my escapades in racing flats last night. I think I'll be OK in a few days if I just run easy at 7:30-8:00 pace. Nice evening out again. |
| Saucony Progid Guide 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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Ann Morrison Park + - 40:41
Ran from the depot around the park, and added a few minutes in Kathryn Albertson Park and on the greenbelt. Achilles still sore. Kept the pace fairly easy. |
| Saucony Progid Guide 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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Treadmill - 26:50
Ran pretty easy. 2 days off due to family obligations and long days at work. Achilles feels OK, but not perfect. |
| Saucony Progid Guide 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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Treadmill - 27:20
Kept the pace pretty easy. Squeezed in a short run as I had no time today. |
| Saucony Progid Guide 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 | | 4.50 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Borah track - 40:13
Cold, windy and rainy this afternoon. Knew I needed a workout, but today was just not going to be the day. I ended up doing 4 x 400 in about 1:24, which was pathetic, and then just jogged home. Motivation and fitness suck right now. |
| Asics DS-Trainer 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Boise Bench + Greenbelt - 1:28
Longest run in at least 6 months...wow! Just wanted to cover some miles without blowing up too bad. Ended up at about 7:20-7:25/mile. The sun came out and it was warm, but that was ok. Route took me to the Garden St. greenbelt access, onto the greenbelt, past Bronco Stadium, up Protest hill and home on Kootenai.
Felt ok. Need at least one of these every week. |
| Saucony Progid Guide 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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Run to pick up my car - 27:05
Left my car at the Golden Star after dinner to ride home with Emily. Ran to get it at 9 p.m. If I hadn't been car-less, I would have just gone to bed. |
| Saucony Progid Guide 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 | | 4.75 | 1.00 | 2.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Canal banks + neighborhoods - 55:40
Pretty good progression run tonight: 7:43, 7:24, 7:04, 6:56, 6:35, 6:17, 5:57, and then another quarter mile at 6:00/pace before a 5 minute cooldown. |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Neighborhoods - 25:40
In the morning before heading to Twin Falls. Part solo, part with Emily. Did some drills and laps around the grass at Grace Jordan. |
| 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 | 0.50 | 0.00 | 0.00 | 0.00 | 5.00 |
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Canal banks - 37:20
Moderate/easy pace with 5 x 30 second pickups the last 2 miles. Not much sleep last night so I wasn't sharp at all, and it was pretty hot out too. | |
|
| | 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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BK Track - 28:55
Pretty easy run in the dark with 8 x 100m strides at the track. |
| Saucony Progid Guide Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Run to pick up my car - 32:04
Started the run at 10 p.m. in the dark. Ran super, super easy the first 2 miles then picked it up a bit and did a few strides during the last mile. |
| Saucony Progid Guide Miles: 4.00 |
| |
|
| | 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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Run to St. Al's - 28:04
Had to pick up my car at St. Al's. Did some short, quick pickups (10-15 seconds each) every 2 minutes to mix things up. Rainy out this evening, but really nice to be outside. |
| Saucony Ride 2 Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Borah track - 28:58
Ran down to the track and did 4 x 200 strides (40, 40, 38, 37) and a steady 800m (2:47) at 10k effort. Nice evening out again. The weather, while not hot for June standards, has been nicer than it's been all spring. | |
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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 - 56:20
Really slow pace. Tried to just get out and cover a few miles. Need some sleep in a serious way. |
| Saucony Progid Guide Miles: 7.50 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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Valley Hi loop - NT
Did some walking earlier in the day and about 4 hours of outdoor work - mowing, weeding, digging, watering, etc. I was fatigued and didn't feel like running. Most of my days are spent at a desk, so 4 hours of manual labor is out of the norm. But it was a beautiful evening so I just jogged the basic Valley Hi loop and called it good. |
| Saucony Progid Guide Miles: 2.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
Canal banks - 28:05
I felt pretty good today so I did 6 x 1:00 pickups during the run. |
| Saucony Progid Guide Miles: 4.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Canal banks - 30:49
Not on my "A" game tonight. Just a few hours of sleep last night and busy all day today. The pace was slow (7:40's range) but it still didn't feel easy. |
| Saucony Progid Guide Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Cassia Park - 50+
Ran with Rebecca. We took the canals to Cassia and came back by Borah and then hit the canals again. We had a good run and a nice chat too. Finished off with a couple of fast striders down the street. |
| Saucony Progid Guide Miles: 6.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Warm Springs - McBride Creek loop - 1:03
Great run from the cabin. It was a warm, beautiful afternoon and I enjoyed being out. Much better than last month when I had to walk for a couple of minutes on the uphills. Hard effort to run on hills for an hour at this point, but nothing better than being on the back trails. |
| Saucony Progid Guide Miles: 8.00 |
| |
|
| | 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 - 46:23
Ran with Rebecca from the cabin. Good run. Nice to get back out on my favorite trails again. |
| Saucony Progid Guide Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Treadmill - 40:07
Ran at Gold's on my way out of town to Cascade. Splits were 8:16, 7:21, 6:55, 6:29, and 6:11 before a cool down of less than a mile. Really fatigued and sleep deprived. |
| Saucony Progid Guide Miles: 5.50 |
| |
|
| | 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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Trinity Pines trails - 29+
Up in Cascade for LDI workshop. Took an early morning jog around the trails and felt absolutely horrible. No sleep last night (well, maybe an hour or two). Loudest snoring person in history was my roommate, so I had to take my sleeping bag to the hallway at 3 a.m. and try to sleep. Brutal. |
| Saucony Progid Guide Miles: 4.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
|
Borah track - 41:25
Jogged with Emily and Nica down to the track. I did about 20 minutes, then we all ran home together. Felt horrible when I started, but great by the end. |
| Saucony Ride 2 Miles: 4.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
Borah track -27:30
Hot out this evening. Ran down to the track and did 8 x 200 in about 38/39 and ran back home again. |
| Saucony Progid Guide Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Run to pick up my car - 22:02
Late night run (10:30 pm) to get the car at Nica's gymnastics center. Didn't feel great tonight. |
| Saucony Progid Guide 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 | | 3.50 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Treadmill - 36:50
Mostly easy with 10 minutes at goal half marathon pace (6:20/mile).
The big question for me this week is: "How fast can I run a half marathon off 6 months of 20 -25 miles per week?"
Signing up for this half 3 months ago seemed like a good motivator, but it didn't really turn out that way. |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Run in Seattle - 53:40
Ran from the Sheraton Hotel before my conference started. Did the first 28 minutes with Emily and Nica down to Pike's Market and along the waterfront, then ran to breakfast, back to the hotel and then solo to the Expo and back. Kind of a random run all over the place - a good way to see the city of Seattle.
A little longer than I'd probably typically run 2 days before a half marathon, but I jogged most of it. |
| Saucony Progid Guide Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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Treadmill - 17+
Slow jog on the Sheraton treadmill (32nd floor) before the conference got underway this morning. Legs feeling OK for the race tomorrow - a 7 month taper will do that for you! |
| Saucony Progid Guide Miles: 2.00 |
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| | Race: |
Seattle Rock n Roll Half Marathon (13.1 Miles) 01:19:51, Place overall: 59, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 16.10 |
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Seattle Rock n Roll Half Marathon - 1:19:51 - 59th place
I would have to say I'm pretty pleased with this race result. I came in hoping for about a 1:22, but not knowing what was really going to happen. I am usually pretty objective about my fitness and race goals, and the data wasn't pretty: 22 miles per week average for 2011, only 1 run over 11 miles and very limited workouts. The past 3 weeks have picked up a bit, but I still haven't cracked 40 miles a week yet.
When I found out I'd be at a work training in Seattle, I checked into local races and thought this would be a good motivator to get me back in shape. It didn't really happen, but here I was, so I had to make the best of it.
I warmed up from the hotel in Renton by jogging and walking about 35 -40 minutes to the start line. It was an ideal race day - cool and cloudy. I worked my way through 26,000 people just before the race started to get my spot in corral 1 behind the elite folks.
I started out conservatively, and it felt great to be in a race again. I was shooting for 6:20's and maybe a little quicker in the last few miles. A couple of minutes in, I was buried behind at least 100-200 people, but the upside was that I figured there would be people to run with the whole way.
Mile 1 came in 6:08, and I found myself with 3 Club Northwest runners: one older guy who seemed to be running pretty easily pacing 2 quick looking women. I stayed near them and passed mile 2 with a 6:12. They pulled away a bit on an uphill mile 3, which I clocked in 6:17. I picked it up and ran with them for about the next 15 minutes. I hit a 6:04 mile 4 and then 12:05 for miles 5 and 6.
I used the momentum on a steep downhill to open up a little gap on them and slowly started passing more runners. Along a flat, winding road along Lake Washington, I ran with another female runner for a couple of miles. I ran mile 7 in 6:00 and mile 8 in 6:09 and was feeling really good. I knew, however, that I was running on borrowed time and that the fatigue would be setting in soon.
Just before mile 9, there's a short, steep uphill that leads into a highway tunnel. I got passed back by the 3 Club Northwest runners and another runner in short order. Mile 9 was a 6:17 and my quads were starting to feel it. To top it off, my shoelace came untied while we were running through the tunnel and I stopped to tie it and lost a few more seconds.
The upside was that the last couple of miles are a net downhill. I ran 6:19 for mile 10 (shoe tie) and then quicked up my cadence to run 5:59 and 5:25 for the next 2 miles. Some quick math told me I would probably break 1:20, but my legs were just destroyed from the concrete and lack of mileage so I just kind of cruised in the last mile, counting down the minutes. My final time was a 1:19:51 for a 6:07 average.
Thoughts: #1 It was a great day to race. I wish I could have been fit. You don't get opportunities for PRs often, and this could have been it. The course is hilly, but it's fair and ends with some downhill. It was a deep field as well - 1:03:51 for the winner and 60+ runners under 1:20.
#2 I am now really motivated to start running more. I think I can run 1:15 by late fall if I can just get my mileage up. Being able to run within 3 minutes of my PR off such little training really helps my confidence.
#3 I need to lose some weight. I felt like Andre the Giant out there. I'm pushing 185 lbs....170 is a good racing weight for me.
#4 Seattle is a fun city to knock around in for a few days. Lots of fun and interesting things to see. |
| Asics DS-Trainer Miles: 13.10 | Saucony Progid Guide Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Running path in Renton - 33+
Jogged really easy in the morning with Emily and Nica. There was a nice system of paths and trails right from the hotel so we had a nice family stroll. Legs are fairly destroyed, but they have felt much worse after races.
P.M. - Biked 25 minutes easy/steady on the road bike after flying back to Boise (= 2 miles running). |
| Saucony Progid Guide 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Run home from Rosehill house - 30:40
Really warm afternoon, which I am not used to. Legs feeling a lot better. Overall pace of 7:32/mile. |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Run to Gold's and back - 28:13
Pretty easy pace running. Also did 10 minutes on the ellyptical and 20 minutes of steady circuit (alternated exercises, so no rests). The circuit included:
2 x 20 weighed crunches; 2 x planks; 2 x 30 weighted oblique twists; 2 x 12 captain chair raises; 2 x 8 step-ups; 3 x 8 lunges; 2 x 12 calf extensions; 3 x 8 dumbbell shoulder press; 2 x 10 machine chest press. |
| 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 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Boise bench + greenbelt - 45:31
Ran 27 minutes to Jon's house, then drove down to the greenbelt and jogged with Nica and Emily for a bit under 2 miles. On the first part of the run, I did 6 x 1:00 easy pickups (just under 6:00/mile) and 3 x 20 sec harder pickups. Legs feeling pretty good. |
| Saucony Progid Guide 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 | | 8.00 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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A.M. - Canal banks - 27+
Started solo but ran into Borah's team on an early morning run. Ran withTim and Christian D. for a while, then headed back home. Overall pace of 7:44/mile.
Later, I got a massage. This was my first "sports massage" and it really hurt. The therapeutic/relaxation massages are a lot more fun, but probably don't do as much good. The lady just laid into my legs.
P.M. - 2 mile wo; 8 x 200; 1.5 mile wd
At the Borah track. I'll try this workout once a week for about the next 8 weeks to work on a little bit of leg turnover. Averaged 36.5 with recovery jogs in about 1:05-1:10. Super slow times, but the effort was there.
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| 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 - 23:05
Tired and only had a short window in which to run.
Also biked 7.5 miles (to Rosehill house and back) = 2.5 miles easy miles running.
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| Saucony Progid Guide 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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Borah track - 28:03
Ran to the track and back and did 8 laps of jogging the corners and then drills/plyos/accelerations at the top of all the straightaways. Did things like cariocas, high knees, butt kicks, backward running, skips, form accelerations, etc.
Also did 20 min of easy weights/core earlier in the day at home. |
| Saucony Progid Guide 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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Greenbelt - 1:02
A hot run on the 4th of July. Lots of action on the greenbelt, especially in the vicinity of Ann Morrison Park. Felt decent. Average pace of 7:25/mile |
| Saucony Progid Guide 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 | | 3.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Neighborhoods - 29:53
Tired and unmotivated after a busy day. Got out at 10 p.m. with the intention of doing something up tempo. Well, that just wasn't happening tonight. Ended up with an easy slow run except for 3 x 2:00+ pickups at about 6:10/mile pace.
Also, 20 minutes of weights and core |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Valley High + Middle Fork Rd - 30:09
Tired after working for a few hours this afternoon. Ran on the lower parts of Valley High then toward Terrace Lakes and back. |
| Saucony Progid Guide Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Run to Terrace Lakes - 30:03
Ran from the cabin to the pool, with a bit of time on Smith Creek Rd too. Cool and rainy all morning, but I waited until the hot and humid part of the day to run. Smart. |
| Saucony Progid Guide Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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Anderson Creek to the cabin - 46:55
Walked with the family for a bit over an hour on the Anderson Creek road, then I ran home. Really good run. Felt great despite it being kind of warm. |
| Saucony Progid Guide Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Middle Fork Rd - 30:06
Ran right before it got dark. Did a mile in 6:07 toward the middle of the run, and a hard last minute or two up Valley High Rd to the cabin. Nice evening out. |
| Saucony Progid Guide Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Greenbelt - 55:04
Had some time this morning so I did a steady state run on the greenbelt, starting from Crescent Rim. The 4 uptempo miles were at a 6:12/mile average, right what I was shooting for.
Later did a mile with Nica in the stroller. |
| Asics DS-Trainer Miles: 8.00 | Saucony Progid Guide Miles: 1.00 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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A.M. - Treadmill - 30:00
Moderate pace with 3 x 2:00 pickups in the last 10 minutes
P.M. - Canal banks - 21:25
Had a few extra minutes in the afternoon so I squeezed in a quick second run. |
| 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 | | 4.50 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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2 mile wo; 4 x 1 mile; 2 mile wd
Started the run right at twilight from the Rosehill house and headed down to the greenbelt. The plan was 2 x 2 miles at 5:45/mile pace, but I bailed when it looked like that probably wasn't going to happen. I ended up with 4 x 1 mile at 5:51, 57, 52, 53 with 0.2 mile jogs (about 1:50).
Not a super workout, and initially I was annoyed for bailing on the 2 x 2m, but I realized it doesn't really matter. Just getting in runs and finishing workouts are the focus right now. |
| Asics DS-Trainer 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Fire roads to Warm Springs Rd. - 1:33
Long run from the cabin - basically the same loop I did with Karl last year. Tried to keep it slow on the uphill section, but even doing that, I was maxed out at the end. Great run, though.
About an hour later, I jogged another 10 minutes with Nica in the stroller and walked about 30 more. Finished with a nice cold dip in the South Fork of the Payette. |
| Saucony Ride 2 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Treadmill - 26:15
Legs are dead from yesterday's hilly trail run! I literally shuffled along for a short run before calling it good as a recovery day. |
| Saucony Progid Guide Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 9.00 |
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P.M. - Canal banks to Cassia Park - 54:29
Legs felt a lot better today. Kept the run slow to recover and because it was super hot at 4 p.m.! Overall pace of 7:47/mile.
PMII: - Borah track
Took Leo for a swim in the canals, then did a mile on the track and a mile barefoot on the football field. Lots of short accelerations and drills. Felt good. |
| Brooks Miles: 1.00 | Saucony Progid Guide Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Canal Banks - 30:05
Ran at 11 a.m. Slept horrible last night, so I took a nap after I dropped Nica at school, and blew a chance for a long run today. As it was, I just had time for 30 minutes. Sleep sounded better than running at the time. |
| Saucony Progid Guide Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Canal Banks + US Bank - 28:10
Ran before flying to Savannah. 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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From the Hyatt in Savannah - 41+
Spent a couple of hours at Tybee Island this morning on the beach. Then we checked into the hotel and headed for a run shortly after. The Southern heat and humidity at 4 p.m. was brutal! Despite that, I had a good run along the river and around Forsyth Park. Sweating like crazy! |
| Saucony Progid Guide Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 2.00 | 0.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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Treadmill - 40:00
Finished my meetings at 5 p.m. and wasn't brave enough to run outside when it was close to 100. I opted for the treadmill, and got a quality workout in. Did 6 x 2:00 on/1:00 off at around 6:05/mile pace, then 3 x 1:00 on/1:00 off at 5:40/mile pace. Despite being inside, it was still humid. |
| Saucony Progid Guide 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Run in Savannah from the Hyatt - 38+
At 7 a.m. before the meetings started. Ran around Forsyth Park. Nice run on a warm and humid morning (everything is warm and humid to me down here). |
| Saucony Progid Guide Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Run in Savannah from the Hyatt - 38+
Another early morning run before the meetings. I had a bad night of sleep last night and was dragging today. Averaged about 7:30 - 7:40 miles. |
| Saucony Progid Guide Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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Treadmill - 20+
Ran on the treadmill at the Hyatt before checking out. We were under a bit of a time rush after sleeping in, so we just did 20 minutes. Last half mile at 6:20/mile pace.
Spent the rest of the day having fun, so didn't get out for another run like I'd planned. |
| Saucony Progid Guide Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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A.M. - Tybee Island Beach - 23+
An easy barefoot jog on the beach at 9 a.m. Thought my achilles were both going to snap most of the way. Should have worn shoes. Great morning and not too many folks out yet.
P.M. - Run from Port Wentworth hotel - 27:43
Drove around looking for a good place to run, but couldn't find one! I opted for some back industrial roads that worked out OK in the end. Did 2.5 miles of the run at about 6:10 -6:15 pace, which was fairly tough at 6 pm in the heat and humidity. |
| Saucony Progid Guide Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Canal banks + run to Gold's - 42:52
Flew back to Boise. Got up at about 4:30 a.m. EST (2:30 a.m. our time) so it was a long day. I ran at about 2 p.m. and the weather was perfect - 80's and breezy. Right achilles really sore from the jog on the beach and the day of travel (travelling always messes with the achilles tendons). |
| 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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PMI: Treadmill - 27:55
Achilles felt a little bit better after the day off. I maxed out at 7:30/mile pace so that helped too.
PMII: Canal Banks - 38:36
Ran with Rebecca right at twilight. Had a pretty good run. Minimal achilles soreness during run, but a little worse afterword. |
| Saucony Progid Guide 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Alpine Creek Trail - 1:30+
Power hiked up the trail, then ran down in the rain. Awesome trail on the back side of Redfish Lake. With Rebecca, Mat, Andy, Travis and Mike. Very memorable afternoon. |
| Saucony Progid Guide 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Fire roads - 1:15
Ran to the "waterfall" (not much water flowing there right now) and added 15 minutes on another road before getting turned away by private property. Super super hot this afternoon and I really suffered. Would have been wiser to run earlier in the Alturas Lake/Stanley area. |
| Saucony Progid Guide 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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Greenbelt - 35+
Ran with Mat and the local Hash House Harriers. Not really my style, but not as wild as I anticipated. The pace was varied, but generally we ran pretty quickly the last half. Hot and humid out tonight. |
| Saucony Progid Guide Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run, but got in 20 minutes of weights & core | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Canal banks + treadmill - 1:04
Did 23 minutes on the canals, then the rest on the treadmill. All pretty easy, except for 2 x 3 min pickups on the treadmill when I first got on there.
Also, 6+ miles of biking to Ivy Wild Park and 20 minutes of weights and core. |
| Saucony Progid Guide 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 |
| Treadmill - 1:00 Nica was asleep so I couldn't go outside, so I did a jog on the treadmill. It was actually good because my achilles was a little sore and it made it easy to watch a movie and run as slowly as possible. It's hard to do that outside sometimes. |
| Saucony Progid Guide 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 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Neighborhoods + treadmill - 31:00
Pretty easy pace, mostly on the treadmill. Did 6 x 30 second pickups for some leg turnover. |
| 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 | | 12.50 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.50 |
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Greenbelt - 1:42
Longest run since last October. Got out and 9 a.m. before it was too hot and handled the run well. I went upstream to Barber Park and back. The first hour was easy paced (7:40s) before a 5k pickup at 6:15/mile pace and then 20 minutes moderate. Legs felt pretty good, except for a sore achilles.
Got into a bit of poison ivy around Barber Park when I got off the dirt trail and onto a fishing trail. Hopefully won't be blistered up in a few days!
Also biked to St. Al's and back (4.5 - 5 miles) = 1.5 miles running |
| Saucony Progid Guide Miles: 14.00 |
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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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Greenbelt - 1:00
Hopefully this type of run will be my standard easy day as I prepare to run PRs in the half marathon and marathon in the next year. Ran downstream and back from the Doubletree. Didn't do it by design, but cut down each mile (8:05, 7:48, 45, 40, 30, 21, 20, 18). Felt comfortable the whole way, except for the right achilles, which really bugged me most of the way. |
| Saucony Progid Guide 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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Borah track - 42:14
Late night run. Kept it real easy and did some easy, non-ballistic drills during the middle of the run. |
| 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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Run to St. Al's - 20+
Life is pretty busy lately. Ran at about 11 p.m. to retrieve my car. Too tired for anything else. Next run should be better. |
| 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 | 0.50 | 0.00 | 0.00 | 0.00 | 8.00 |
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West Bench Canal Banks - 1:01
Ran in my new Saucony Rides on some canal banks I'd never been on before, even though they are only a few miles from where I live. Given my propensity to run on canals, I'm surprised I've never been on them before. They'll be a good option from Gold's Gym (less than 2 miles away). Nice run this evening with the last half mile in 2:49. Overall pace of 7:32/mile. |
| Saucony Ride 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Treadmill at Gold's - 31:05
Mostly easy pace with some pickups (1 x 1:30, 3 x 1:00, 2 x :30) at around 5:30/mile pace. Felt pretty good. Did 20 minutes of weights and core pre run.
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| Saucony Ride 3 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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Neighborhoods+ - 34:55
Got out at 11 p.m. Ran a bit in the neighborhoods then went to get my car at St. Al's. 5 x 30 second pickups in the last mile. So tired right now! |
| Saucony Progid Guide Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Canal banks + Cassia Park - 1:09
Ran in the afternoon, and it was hot and surprisingly humid. Pace was about 7:35-7:40/mile. Wanted a longer run (14-15 miles) today, but it was not in the cards. |
| Saucony Ride 3 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 4.00 |
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Borah track - 29:29
Took the canals to Borah track, where I did 6 x 150m. Hot again today and I was not feeling good. Nutrition/hydration/sleep have been horrible of late. |
| Saucony Ride 3 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Neighborhoods + canal banks - 51:11
Warm and breezy out this afternoon. I did not feel good at all, but was going to attempt to do a "one-third" workout: first third of the run super easy, next third of the run moderate and last third up tempo. It wasn't in the cards as I struggled from the start. I need to pick and choose my workout days a little better. First 17 minutes at 7:52/mile, next 17 minutes at 7:21/mile, then 10 minutes at 6:15/mile pace before calling it a day and jogging in a mile. Achilles pretty sore and just sleep deprived in general. |
| Saucony Ride 3 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Neighborhoods - 30:52
Easy run in the dark. The next couple of days are going to be super busy, so I'm shooting for 30 min per day until the weekend. Nice evening out tonight. |
| Saucony Progid Guide Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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PMI: Treadmill - 26:22
After work, before dinner plans. Had a short amount of time, so I got a short run in.
PMII: Run to St. Al's - 26:18
Ran to pick up my car at 9:30 p.m. Felt decent actually for several nights of very little sleep. |
| Saucony Ride 3 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Ellyptical + treadmill - 40:00
At Gold's at 10 p.m. Super easy pace on the ellyptical (15 minutes) and treadmill (25 minutes). |
| Saucony Ride 3 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Canal banks + neighborhoods - 31:36
Too tired for much else tonight. A moral victory to get out. This weekend should be better.
Slow pace tonight - just a shade under 8:00/mile. |
| Saucony Progid Guide Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 2.50 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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City of Trees course - 1:31
Hot afternoon at 2:30 p.m. when I started my run, but not as hot as it was forecasted to be. I did a bit of a workout on the course to preview it for the half marathon in October. I've run most of it before pacing a buddy a couple of years ago. It's a loop course - fairly easy and good to get into a rhythm for sure. The first 6 miles gain about 200 feet over a couple of small climbs, then most of that is lost around mile 9 or 10 down Capital Blvd.
I did a progression run for the first 6 miles (7:30, 7:14, 7:02, 6:42, 6:28 and 6:20), then took a mile moderate (7:22) and then did 2 x mile (6:13 average) and 2 x half mile (3:10 average - I blew up) during the last half of the run. The heat really caught up to me.
My legs were cramping the rest of night. Kind of a sad commentary on my running fitness right now. I can't believe I ran a sub 1:20 half marathon 2 months ago when I was in worse shape. I don't feel like I could do that now. |
| Asics DS-Trainer Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Neighborhoods - 23+
Walked a couple of miles pushing Nica in the stroller, biked a couple of easy miles in the neighborhoods, then did some yard work and cleaning and helped some friends move furniture into their new house.
At 10 p.m. I jogged a couple of slow miles in the dark. That was good enough. |
| Saucony Progid Guide 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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Treadmill + - 1:02
52 min on the treadmill, then ran to the mall to get my car that I'd left there when I met Emily after work. Slow, slow pace. Right achilles, left hamstring and right glute are a bit sore right now. |
| Saucony Ride 3 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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1.5 mile wo; 20 minute fartlek; 1.5 mile wd
At the Borah track. Took yesterday off after 20 straight days running (a long streak for me). Did the 20 minute fartlek, but pulled my hamstring literally 30 seconds from the end of the workout. Paces were 2 x 2:00 @ 5:44, 2 x 1:30 @ 5:28, 2 x 1:00 @ 5:20 and 2 x :30 didn't time. Hobbled home, walking part of it. Very rare upper leg injury for me. Usually the achilles and shins manage to screw me up well enough on their own. Probably will be fine with 3 - 4 days of jogging. |
| Saucony Ride 3 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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Treadmill - 1:01
Hamstring was pretty much worthless so I jogged on the treadmill and topped out at a bit over 6.0 mph. One of the slowest runs I've ever done, but I don't think I injured the hamstring further so that was good. |
| Saucony Ride 3 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 |
| Treadmill + BK Campus - 1:00 30 minutes on the treadmill and 30 minutes on the BK trails and track. Hamstring is a lot better, but I still had to basically jog the whole thing. Weights - 20 minutes (upper body and core) |
| Saucony Ride 3 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Smith Creek + South Fork Rd - 1:54 Nice running today. A cooler, overcast day in Garden Valley combined with me taking it slow and easy on my hamstring provided some nice, easy running on some great roads. First I did a run up the Smith Creek forest service road and made it up to a nice ridge. Granted the pace was slow, but I was pleased to be able to climb 20+ minutes straight up a really solid gradient. Then when I got back to the cabin, Emily and I drove to the South Fork Road where I pushed Nica in the stroller and ran with Emily for 48 minutes. |
| Saucony Progid Guide 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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A.M. - Hike/run at Schoolhouse Gulch - 1:50 Hiked with Emily and Nica (in the backpack for most of it) on the Schoolhouse Gulch trail. It was pretty dusty and full of horse manure (it is part of a commercial horseback riding area) but still a decent place to go. I had to run about 1.5 miles ahead to scout out the trail in one place to make sure we were headed the right way. The rest of it was just hiking miles. P.M. - Canal banks + BK trails - 25:24 At 9 p.m. Getting a little dark for 9 p.m runs on the canals/trails. Didn't feel too hot on this one.
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| Saucony Progid Guide Miles: 3.50 | Saucony Ride 3 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Canal banks + neighborhoods - 36:35 Warm afternoon. Was planning on a 40 minute progression run, but my hamstring kind of seized up again about 20 minutes in when I got the pace down in the 6:30's range. I had to jog it in and settle for 5 miles mostly easy. Looks like another 4-5 days of easy jogging. |
| 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 |
| Greenbelt - 40:59 Easy pace - locked into about 8:00/mile range which didn't seem to hurt the hamstring, but it was maybe a little too fast to let it heal. Maybe the next few days should be at 8:30 or slower. |
| Saucony Ride 3 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 |
| West Bench canals + greenbelt - 57:50 Started from the DoubleTree. Did about 35-40 minutes on the new canals and the rest on the greenbelt. Timed a couple of sections on the greenbelt and I was able to do about 7:40/mile pace, so that was good. Listened to some Cat Stevens on the I-Pod. It was definitely just a jog easy and enjoy some Cat Stevens night. |
| 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 | | 5.50 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Borah track - 43:04 Hot out and I felt horrible, but got through a decent run. Did a couple of 200's to test the hamstring, and it felt runable at about 6:00/mile. Maybe a tempo run in the cards next week. |
| Saucony Ride 3 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 | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Smith Creek - 1:13 Felt really strong on this one. It was a warm afternoon, but I was able to make it quite a bit further than last weekend. Usually a vacant forest service road, but today I saw several four wheelers and dirt bikes. They all looked surprised to see me. Hammy felt pretty good. |
| Saucony Ride 3 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Started a run from the cabin (7 minutes) but Emily's family arrived just then so I stopped. Oh well. |
| Saucony Ride 3 Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Fire roads to McBride Creek - 1:26 Good trail run this afternoon. Carried 32 oz of fluids, which helped immensely. Started to wear down a bit the last few minutes of downhill, but all in all, a pretty solid time on a very challenging trail course. Sad for the weekend to end. |
| Saucony Ride 3 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 | | 4.50 | 0.00 | 1.00 | 0.50 | 0.00 | 0.00 | 0.00 | 6.00 |
| Borah track - 44:55 My hamstring felt a lot better this evening but my right achilles picked up the slack and hurt quite a bit. I tried to do some running at threshold pace and faster to test the hamstring. I ended up doing an 800 (2:54), 4 x 200 (38-39) and an 800 (2:55). That pace felt fine on the hammy so I think I'm good to go in that respect. |
| Asics DS-Trainer 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 | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| A.M. - Neighborhoods - 32:11 For the first time in years, I was influenced by a Runner's World article. The particular article was about running in the morning and it hit home. The author talked about the burden of trying to be a family man and fitting in an evening run. So I got up at 5:30 and did a few miles before work. 8:03/mile pace. P.M. - Greenbelt + run home - 56:05 Emily and I played at the Ann Morrison fountain and playground with Nica, then when they drove home, I ran on the greenbelt for about 20-25 minutes then ran home. Tired and low on fuel/water, but was able to manage about 7:25/mile average. |
| Saucony Ride 3 Miles: 11.50 |
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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 - 32:12 Another morning run before work (2 in a row!). Started super, super slow and managed to dip under 8:00/mile with a blazing 7:59/mile average. PM: Drove to Garden Valley and didn't run.
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| 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Smith Creek - 47:05 Ran pretty hard and battled the afternoon heat. The road seemed especially steep today. Also played in the river, swam in the pool and golfed 18 holes. Big day in the sun! |
| Saucony Progid Guide 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Borah track - 40:19 Achilles really sore this evening. Had to keep the pace super slow, but it still hurt. |
| Saucony Ride 3 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Neighborhoods + treadmill - 33:15 I ran 12 minutes outside but my achilles hurt too bad, so I came inside and stretched/watched some TV. A bit later I finished up with 20+ minutes on the treadmill super, super slow. Achilles felt better once warmed up and stretched out. 10 minutes of core/weights post run |
| Saucony Ride 3 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill - 33:45 Achilles bugging me again. Started out at a shuffle and ended at a jog. Runable at 8:00/mile max. |
| Saucony Ride 3 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 2.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 1 mile warmup; 4 miles steady; 2 miles warmdown Did some stretching/core work before the run to try to loosen up; it may have helped. Jogged to the track and attempted a 4 mile progression run. Goal was to cut down each half mile, and I succeeded. First decent run in a while. Felt really good to not be in extreme achilles pain. Splits of 3:18, 3:14, 3:13, 3:09, 3:07, 3:03, 2:59 and 2:54 |
| Saucony Ride 3 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Run to St. Al's - 29:45 In the dark (and rain). Tired, but left my car at St. Al's so I had to go retrieve it. Did 3 x 1:00 easy pickups on the way in the 5:50's range. |
| Saucony Ride 3 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Treadmill - 28:45 At 6 a.m. Uneventful. Drove to Gooding after work for dinner, then onto Sun Valley for the weekend. |
| 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Pioneer Cabin - 2:05 Epic run/hike. Probably not the greatest running trail in the world, especially for my fitness level, but you can't beat the views. Here's a shot from the top I pulled off google. Amazing views of some 12,000' peaks in the Pioneers. The trailhead is about 8 miles from Sun Valley. Every time I'm in Sun Valley I forget how amazing that place is. I started the run at about 1:30 p.m., and the day was warm, but not too bad. The trail climbs from 7,000' to 9,500' at the cabin in about 4 miles. I had to hike several steep or rocky spots and reached the cabin in 52 minutes. Gorgeous at the cabin - just a perfect day. I took another trail back down (Long Gulch) which proved to be pretty technical in a couple of spots. Definitely some hiking going down. Had a stretch where I thought I lost the trail and had to double back almost a mile, but then got things squared away and made it down. Got a trail map of the area and wished I was here for a month. Hundreds of trails all within short drives.
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| Saucony Progid Guide Miles: 10.50 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| A.M. - Trail Creek/Corral Creek - 54:25 Another great trail run in Sun Valley. Ran from the Inn and just cruised along these nice, mostly flat trails. Met Emily and Nica the last few minutes and ran with them. P.M. - Canal Banks - 20:12 Easy shakeout run at 8 pm in my new Asics trail shoes I bought in Sun Valley this afternoon. Stiff and heavy, but they will come in handy from time to time (they would have been perfect yesterday). |
| Saucony Ride 3 Miles: 7.00 | Asics Trail 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 | 1.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 5.00 |
| Treadmill at Golds - 37:02 Felt pretty good, but quads a little sore. Did some various pickups throughout the run. |
| Saucony Ride 3 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Borah track Jogged around the track with Emily and Nica. Wore my Nike flats for the first time in over a year and did a few strides. Was going to get out later for 5 or 6 more but went to bed instead. |
| Nike Air Streak Miles: 1.00 |
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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 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| South Cole canal banks - 38:40 Hot out this afternoon and I was dehydrated and felt horrible. Ran from work on the canals and neighborhoods. Good place to run; I should do it more often. Tried a progression run, but I was just dead today. Miles of 7:33, 7:05, 6:42, 6:22 and 3:05 (half mile) followed by a mile easy. |
| Saucony Ride 3 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 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Treadmill + neighborhoods - 55:05 Ran 35 minutes easy on the treadmill, then changed shoes and did 3 miles hard outside in 17:40 (6:00, 5:50, 5:49). The last mile was tough, as I haven't done much quality work for a long time. |
| Nike Air Streak Miles: 3.00 | Saucony Ride 3 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| A.M. Valley High + Terrace Lakes - 52:58 Did a couple loops of the Valley High subdivision then ran to Terrace Lakes and did about 2 miles on the back 9 of the golf course. Steady pace on a nice morning. Going to be a warm one today. Wore the asics trail shoes for the first 3 miles. Too heavy and stiff for my liking. May just be a hiking/backpacking shoe for me. P.M. Borah track + neighborhoods - 33:35 Moderate pace in the dark. Enjoyed Wilco's new album on the I-Pod. |
| Saucony Progid Guide Miles: 8.50 | Asics Trail 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 | | 4.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Canal banks + Borah track - 36:10 Twilight run after a busy day. Got lots of stuff done at home. Ran 20 minutes on the canals, then did 2 x 800 in 2:59 at the track, then a run home. Felt pretty good. Just working on goal half marathon pace for the City of Trees in 2 weeks. |
| Saucony Ride 3 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 | | 3.50 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill at Gold's - 34:45 Sore back today (non-running related). Jogged super easy on the treadmill with just a few pickups (4 x 45 seconds at 6:00/mile) to move the legs a bit. |
| Saucony Ride 3 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.25 | 0.00 | 1.50 | 1.75 | 0.00 | 0.00 | 0.00 | 7.50 |
| 1.5 mile wo; Running Times workout; 1.5 mile wd Warmup on the canals, then did a workout from the recent Running Times magazine. 1.5 miles tempo at 5:58/mile (3 min recovery); 1 mile 5k pace at 5:27 (3 min recovery); 800m at 2:42 (2 min recovery) and 2 x 200 in 37. Good workout for me but not too taxing that I'd give up on it. Perfect for right now. |
| Saucony Ride 3 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Neighborhoods - 33:58 Long day at work (parent - teacher conferences) and I was having some bad stomach cramps, but I got out for a short run in the dark. Felt horrible. |
| Saucony Progid Guide Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.50 | 1.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Neighborhoods - 36:24 Did a 5 mile progression run this afternoon. It was hot, and a struggled a bit, but still a good workout. Miles of 7:30, 6:33, 6:06, 5:55, 5:54. |
| Asics DS-Trainer 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 |
| Canal banks - 33:22 Morning run before driving to Gooding. Felt Ok. |
| Saucony Progid Guide Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill - 31:00 Slow pace with 4 x 45 second pickups. |
| Saucony Progid Guide Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Canal banks - 21:08 Easy pace with a few pickups in the last mile. Something a bit longer tomorrow, something uptempo/moderately hard on Wednesday, then easy the next 3 days until the race Sunday. |
| Saucony Ride 3 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.50 | 1.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Greenbelt - 28:37 Did a progression run (only had 30 minutes to run). 7:07, 6:23, 5:56, 5:49. Cool and rainy out and it was nice to be out on the greenbelt. Pretty solid run. |
| Saucony Progid Guide Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Treadmill - 21:00 At 5:45 a.m. before the ISCA conference. Felt ok. |
| Asics DS-Trainer Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Treadmill - 21:00 Another easy run at 6 am on the treadmill before the ISCA conference. |
| Saucony Progid Guide Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Greenbelt - 21:08
Picked up my number and race chip at the DoubleTree club and then did a brisk 3 miler with a couple of pickups. |
| Saucony Progid Guide Miles: 3.00 |
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| | Race: |
City of Trees Half Marathon (13.11 Miles) 01:18:53, Place overall: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.50 | 0.00 | 13.10 | 0.00 | 0.00 | 0.00 | 0.00 | 14.60 |
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City of Trees Half Marathon - 1:18:53 - 6th place
Felt pretty good about this one. It was a great morning to race and it was exciting to see how much this race has grown. Some big guns up front - 1:10 for the winner - and some decent depth. The course is a loop on the roads and greenbelt that's fairly flat with few small uphills and one short, steep downhill at the end of mile 9. Ran really solid through 10 miles, but just faded and got mentally weak in mile 12 and 13.
Splits were super consistent:
1. 5:58. Top 5 separated themselves pretty quickly. I'm in no man's land. Pace feels pretty good. The game plan of 6:00/miles seems about right.
2. 6:01 Pass 2 guys this mile to move into 6th. Top 4 are looong gone. 5th place is close in front of me.
3. 6:00 Through Bown Crossing. 5th place guy (Jason Ridgeway) about 10 seconds ahead.
4. 6:06 Cruising, just keeping things steady and running within myself. With no long runs, high mileage or solid workouts behind me, I can't be too reckless.
5. 6:03 Onto Amity Rd.
6. 6:09 Up Amity to Federal Way - a solid hill
7. 5:49 Making up some nice ground on 5th place. Rolling along, feeling strong.
8. 5:55 Rolling pretty good down Federal Way. Pulled up with Jason. Made the mistake of running with him rather than trying to keep the momentum going. At the same time, it did feel good to run with someone for a change.
9. 5:57 Still feeling good, running side by side with Jason, knowing I have something left in the tank for a bigger move soon.
10. 5:53 Finishing Federal Way, and down to Capital Blvd. This mile should have been way faster. Passed Jason down the hill and eyeing someone who has been spit out the back of the lead pack. Tried to put some space on Jason but no luck. I know it's going to be tough the last 3 miles.
11. 6:02 On the greenbelt and past Bronco Stadium. Struggling here a little.
12. 6:13 Jason goes past me. I settle in, feel sorry for myself, concede that 6th place and sub 1:19 will be good enough, then try to get back into it - all in the space of a couple minutes.
13. 6:02 + 36 for . 11 Kind of complacent as I'm getting gapped.
Finished up with my body feeling intact. No cramped legs, no injuries, etc. That's a good sign.
Overall, a pretty good performance. Sub 1:18 and 4th place would have been better, but for the amount of training I've done, I'll take it! |
| Asics DS-Trainer Miles: 14.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Treadmill - 41:20
Easy pace on the treadmill. Felt a little sore, but not too bad.
Also did 20 minutes of weights, core and stretching |
| Saucony Progid Guide Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Cassia Park - 46:00
In the dark with a nice full moon and cloudy night sky. Ran fairly easy and listened to the Wilco album. I'm really enjoying it. |
| Saucony Progid Guide Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| A.M. - Run to work - 18:35 Ran quick because I was a little late. I assume it will be about a 20-21 minute run on average. P.M. - Run home + canal banks - 36:37 Felt Ok. A little tired this afternoon. |
| Saucony Ride 3 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Warm Springs to McBride Creek - 1:00 Awesome run with Jeremy Wallace. Steady but relaxed up Warm Springs, then we flew down the downhill double-tracks at basically an all-out pace (5:00-5:30/average probably). Great day outside and an amazing morning to be out enjoying the fall colors in the great outdoors. |
| Saucony Ride 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| PMI: Smith Creek - 1:07 Drizzly, cloudy morning. Ran to the "top" of Smith Creek (where it starts to head downhill) at a steady but relaxed pace, then took it easy on the way down - the wet/muddy forest service road would have been tough to fly downhill on today like I did yesterday. It was nice and cool and the fall colors were excellent. PMII: Gold's Gym - 15 minutes on the treadmill, 10 minutes ellyptical and 30 minutes weights. |
| Saucony Progid Guide Miles: 2.50 | Saucony Ride 3 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| BK Track - 33:52 Brisk evening. Didn't run until 10 p.m. Started slow and progressed to a reasonable pace. |
| Saucony Progid Guide Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill - 32:05 Easy pace with 3 x 1:00 pickups at the end. Felt ok, but unmotivated. |
| Saucony Ride 3 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 2.50 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Canal banks + neighborhoods - 30:23 Made the best of the short window of time I had to run in today. Did a progression run with miles of 7:14, 6:27, 6:10 and 5:58 and a half mile easier. Felt pretty good.
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| Saucony Progid Guide Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Canal banks - 31:08 Went out at a moderate pace and came back a bit quicker with 8 x 20 second pickups. |
| Saucony Ride 3 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| ISU Alumni Race 3K - 11+ I ran the Idaho State alumni cross country race this morning, although no one really raced it. The team has conference next week, so they just ran easy, and I was suffering from a late night out so I had no incentive to run hard. So Aaron Olswanger and I just ran easy/steady on the team's hilly cross country course so we could save some energy for running trails after the race. The last minute or two several of the ISU guys decided to pick it up and they went by me pretty easily. Aaron decided to sprint with them, but I just jogged it in. 55 minutes later on City Creek with Trevor, Melissa, Joe, Aaron and Mat. These are the best trails ever, and I truly enjoyed our easy run up to the gate and back. Great memories on City Creek. |
| Saucony Ride 3 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 5.00 |
| Borah track - 39:52 Cold out tonight and I was feeling kind of down and unmotivated. Just got out and jogged really, really slowly and did a couple of 400m pickups in the middle. Felt a little better when I was done. |
| Saucony Progid Guide Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Embarcadero - 58+
In San Francisco for a few days. Ran down the Embarcadero past Fisherman's Wharf and Fort Mason toward the Golden Gate Bridge. Great run. Got back to the hotel and ran a mile with Emily and Nica, then walked a bit too. Finished at the hotel and observed the craziness of "Occupy San Francisco" taking place all around us. |
| Saucony Ride 3 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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Embarcadero - 15+
Short jog just at sunrise before Emily's conference.
Also, 20 minutes of core/stretching/strength work in hotel and lots of walking. |
| Saucony Ride 3 Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.50 | 0.50 | 0.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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A.M. - Downtown San Francisco - 37+
Ran from the hotel to Coit Tower, around Little Italy, Chinatown and the Financial District. Did a fartlek basically, sprinting across streets, dodging cars, slowing down for tourists on the sidewalk, etc. It was lots of fun, and a beautiful day to run.
P.M. - Bay Path - 20+
Easy jog from our new hotel by the airport before dinner with Emily, Chuck and Stephanie. I pushed Nica in the stroller, and we did several fast sprints to race Chuck on the way back. He beat us. |
| Saucony Ride 3 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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A.M. - Bay Path - 37+
From our hotel before flying back home. Did most of it pushing Nica, but added a few minutes solo mid-run in a place called Coyote Point Park, which was cool. Another gorgeous day and a nice run.
P.M. - Run to work and back - 41:19 Worked a bit over 4 hours to try to catch up for tomorrow.
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| Saucony Progid Guide Miles: 5.50 | Saucony Ride 3 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Treadmill - 23:00 Long day. Just got in a few miles before bed. |
| Saucony Ride 3 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 5.00 |
| Neighborhoods + Borah track -38:52 Pretty easy pace down to the track, then 10-12 minutes of jogging, drills and accelerations, then a run back home with a few pickups on the way. Felt ok. |
| Saucony Ride 3 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Treadmill - 17:51 Early morning jog. Planned to get out again, but didn't. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Canal banks + Phillippi hills - 37:57 Run to Phillippi and back on the canals and did 5 x 15 second hill sprints and 5 x 15 second hard on the flats. |
| 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Corrals trail to Hulls Gulch - 1:50 Great run this morning! Had the day off work, so I got out and enjoyed some of my favorite Boise foothills trails. Started at Camelsback Park and ran up 3.5 road miles to the Corrals Trail. Then I did Corrals to Bob's Trail and down into the singletrack Hulls section. Just a beautiful, quiet run this morning. And to be able to average 8:00/mile for the entire 14 miles is pretty good for these trails. Need to do this every week! |
| Saucony Ride 3 Miles: 14.00 |
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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 | 2.50 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Greenbelt - 1:12 Ran steady from Park Center through Barber Park and to the end of the canals. At around 50 minutes, I did a 20 minute (3.2 mile) tempo run. There weren't mile markers on the trail for the first 7-8 minutes, but the last 2 miles were 6:20 and 6:11. Chilly morning, but one of my favorite trails to run on. All but the first and last 5 minutes were on dirt. Hurting later that night! Not used to 24+ miles in 2 days. |
| Saucony Ride 3 Miles: 10.50 |
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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 |
| Canal banks - 33:30 A little chilly out this evening, so I bundled up and just jogged as slowly as possible. The canals aren't easy in the dark at 9 p.m.... |
| Saucony Progid Guide Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Bishop Kelly track - 31:44 Another 9 p.m. run. Wasn't too cold out, but I was in the mood for just some easy jogging. Overall pace right under 8:00/mile. |
| Saucony Progid Guide Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 2.00 | 1.00 | 0.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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Run to Gold's and back + treadmill - 59:25 Easy warmup to Gold's Gym (now technically Axiom, but I'll still probably call it Gold's for a while), then a 30 minute progression run on the treadmill and an easy jog home. Progression miles of 6:56, 6:31, 6:17, 6:00 and 2:49 (half). Pretty good effort.
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| Saucony Ride 3 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 |
| Run to the airport - 1:02 Late start to the run again (9:30 p.m.). Took a long route to get Mom and Dad's car at the airport. Felt pretty decent tonight. |
| Saucony Ride 3 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 | | 4.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 5.00 |
| Greenbelt - 39+ From the Glenwood Bridge upstream and back. Pushed Nica on the way out, then on the way back did some accelerations and ran back and forth to Emily and Nica. Saw 3 deer, including a big buck that was running down the trail and came within about 10 feet of us! Wild animals in the city... |
| Saucony Ride 3 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 | | 16.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| A.M. - Run from the cabin - 20:03 Easy jog at 7:30 a.m. Cold and frosty out P.M. - Middle Fork Rd. - 1:53 Great long run from the National Forest boundary. Hardly any cars out today - just a quiet, relaxing long run. Gained about 800' on the way out (7.75 miles) and averaged 7:43/mile, then came back a bit quicker with a few miles around 6:30. Overall pace was 7:19/mile. Not bad for a 15.5 miler on dirt with a couple miles of snow. |
| Saucony Ride 3 Miles: 18.00 |
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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 |
| Treadmill - 24:00 Easy run. Kept the pace slow, but my legs are feeling fine from 18 miles yesterday. |
| Saucony Progid Guide 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| A.M. - Treadmill - 20:50 Easy shakeout jog. Watched some Arrested Development on Amazon Prime. Good stuff. P.M. - Canal banks + neighborhoods - 33:19 Pretty easy pace just as it was getting dark. Didn't have a whole lot of enthusiasm this evening. But at least it was semi-warm out. |
| Saucony Progid Guide Miles: 2.50 | Saucony Ride 3 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.50 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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A.M. - Treadmill - 21:20
Slow pace but felt pretty decent
P.M. - Ellyptical + treadmill at Golds - 40:00
20 minutes running on the ellyptical at a pretty good pace, and 20 minutes on the treadmill with some various pickups of 45 seconds to a minute. |
| Saucony Progid Guide Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.75 | 2.75 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 7.00 |
| 2 mile warmup; 20 minute tempo; 2 mile warmdown Took the canals to the Borah track where I did a 20 minute steady run at an overall pace of about 6:10/mile. Most of it was done at about 6:15/mile pace, but near the end I did a harder half mile in 2:53. Didn't feel great, but it was good enough for tonight. |
| Saucony Ride 3 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Greenbelt + run home - 58:57 Did 25 minutes on the greenbelt, then ran home. Raining pretty steadily for the first 30 minutes, then nice the rest of the way. Moderate pace from the Flicks theater after watching a film called "The Phantom Wolves of Sun Valley." |
| Saucony Ride 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| A.M. - Treadmill - 15+ Easy shakeout jog before work. P.M. - Ann Morrison Park - 42+ Ran from Jeremy's house down to the park and did tomorrow's Turkey Trot Relay course. Met Molly down there and did 2 miles with her. Cold out, but felt pretty good. |
| Saucony Progid Guide Miles: 1.50 | Saucony Ride 3 Miles: 5.50 |
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| | Race: |
YMCA Turkey Trot Relay (2 Miles) 00:10:47 | | 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 | 2.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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YMCA Turkey Trot Relay Did the world class event known as Boise's Turkey Trot Relay. It's a 4 x 2 mile course around Ann Morrison Park. The goal is to run as closely to your predicted overall time as possible, without the use of a watch. Our co-ed team was titled "Got the Runs." We did pretty well overall (placed top 5, I think), but we were over 2 minutes off our predicted team time, hence no turkeys for us. I ended up running 10:47, so I was close to my predicted 10:50 time. It was super cold this morning, but only icy in a few spots so that was good. I ran the first leg and was able to finish second behind ageless wonder Alan Newton (pushing age 50 and probably still at 15 min 5k runner). The rest of our team ran great, and we all had a lot of fun.
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| Nike Air Streak Miles: 5.00 | Saucony Ride 3 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Borah track - 19:29 Pretty easy run at the track. Legs felt absolutely fine after wearing flats for the first time in quite a while. Yesterday's race was the first race in over 3 years that was shorter than a half marathon. I'll have to start doing a few more now as I forgot how fun they are. |
| Saucony Ride 3 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| A.M. - South Cole canal banks - 1:00 Really nice run from Frank Church High School after I put in a few hours of work. Easy to get lots done when the building is empty. Ran at a solid pace and felt pretty good the whole way. P.M. - Bishop Kelly track - 27:38 Ran down to the BK track and did a few laps with a bunch of easy drills (power shuffle, carioca, easy skips, a-skip, butt kicks, etc). |
| Saucony Progid Guide Miles: 3.50 | Saucony Ride 3 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 | | 5.00 | 1.00 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Greenbelt - 59:35 Nice afternoon run on the greenbelt. Started at the Orchard St. access, and went upstream to the Warm Springs Golf Course and back. Headwind on the way out, tailwind on the way home. Did a 3.5 mile tempo run on the way back in, with splits of 6:09, 6:03, 6:00 and 3:01. It felt pretty good! |
| Saucony Progid Guide 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 | | 7.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Noon - Greenbelt - 20:00 Pushed Nica in the stroller from the DoubleTree upstream and back. Good pace (sub 8:00/mile) for stroller miles. P.M. - Treadmill - 38:30 Steady run wearing my new Mizunos. They are beefy but supportive and cushioned. Should be great for some easy winter base miles. Did 4 x .25 mile pickups in the last 10 minutes. |
| Saucony Progid Guide Miles: 2.50 | Mizuno Wave Alchemy 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. - Rock Creek Park -40:02 Jogged with Emily from Mom and Dad's house. Feeling a lot better from a horrible 24 hour flu/food poisoning bout that hit Wednesday night, but not perfect by any means. Nice day to be outside. P.M. - XC skiing in the South Hills. Had Nica in the backpack - 35 extra pounds makes skiing a bit harder than it should be.
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| Mizuno Wave Alchemy Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Canal banks - 38:55 Still not recovered from the flu/food poisoning that hit Wednesday night. Kept the pace really easy but the effort was actually pretty hard. Back to work tomorrow; it's been a nice week off. |
| Mizuno Wave Alchemy Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 2.00 | 0.50 | 0.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| A.M. - Treadmill - 18:10 Short jog before work. P.M. - Neighborhoods + Borah track - 53:38 Did a 4.5 mile progression run (7:49, 7:13, 6:33, 6:18 and 3:04) and ended at the track. Then I did a little leg speed work with 5 x 150m strides, and a jog home. Relatively easy workout that seemed harder than it should have been. Probably still not 100% from last week. |
| Saucony Progid Guide Miles: 2.00 | Saucony Ride 3 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Treadmill - 23:19 Slow pace at 9:30 p.m. Have got to start running earlier. Too tired at night to have a decent effort. |
| Saucony Progid Guide 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 | 3.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Boise Bench Loop - 59:07 No run yesterday and 3 miles the day before - I needed to run today, so I got out before it got dark so I'd be sure to get it in. Did a progression run with miles of 7:37, 7:19, 7:07, 6:52, 6:34, 6:18, 6:11 and 3:02 (half mile) before a cool down jog. Felt pretty good. Chilly and breezy, but not too bad for December 1. |
| Mizuno Wave Alchemy 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Treadmill - 28:02 Easy run before work. Fly to Sacramento in the p.m. |
| Mizuno Wave Alchemy 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Foresthill roads + trails - 1:23 Ran 38 minutes with Emily on the roads, then 45 minutes with Rebecca on some trails near her house. All of it at a pretty easy pace (more so with Emily). Great, brisk morning out. |
| Saucony Ride 3 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 |
| Foresthill trails - 1:00 Ran on mostly the same trails as the previous day, except I was solo today. Saw a bunch of wild turkeys at the beginning of the run. Last 10 minutes with Emily and Nica in the stroller. |
| Saucony Ride 3 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.75 | 0.00 | 0.00 | 0.75 | 0.00 | 0.00 | 0.00 | 6.50 |
| Canal banks + neighborhoods - 49:54 Pretty good effort today. Did some hills (6 x 15 seconds - 2 x Borah, 2 x Curtis, 2 x Phillippi) and 5 x 30 seconds on the flats during the middle 30 minutes of the run. Let's see how my achilles feels tomorrow. Generally, they get sore after short, fast hill work. |
| Saucony Ride 3 Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| A.M. - Treadmill - 20:05 Quick run before work P.M. - Treadmill - 40:10 Ran pretty easy, but had the incline up at 2.5% to start working on some hill stuff. No reason not to do it on a basic, easy run like this. Watched some "Jailbreak" during the run. Also 20 minutes of weights, core and stretching |
| Saucony Progid Guide Miles: 2.00 | Mizuno Wave Alchemy Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 0.75 | 0.00 | 0.00 | 0.00 | 7.50 |
| Canal banks + Borah track - 55:18 This evening I ran 20 minutes pretty easy, ending at the Borah track. Then I did a bunch of easy drills, 8 x 50m accelerations and an 800m fairly hard (2:46). Finished with 12 minutes jog home. Cold out tonight, but I dressed super warm which helped out. |
| Mizuno Wave Alchemy Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Run to airport + treadmill - 53:05
31 minutes to the airport to pick up Mom and Dad's car, then did 22 minutes on the treadmill when I got home. Put the incline up a little bit and then finished with 3 x 1:00 pickups. |
| Asics DS-Trainer Miles: 3.00 | Mizuno Wave Alchemy 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 | 3.50 | 1.50 | 0.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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Greenbelt - 1:12
Ran 20 minutes moderate, then did a tempo workout of: 15 minutes at 6:14/mile; 6 minutes easy; 15 minutes at 6:07/mile; 6 minutes easy; half mile hard in 2:47.
Not a super workout, but a pretty good effort. Air quality really bad in town right now. May have been better on the greenbelt away from the cars, but still not great. |
| Saucony Progid Guide Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.75 | 0.00 | 0.00 | 0.00 | 10.00 |
| PMI: Canal banks + Phillippi hill workout - 59:34 Ran to Phillippi St. where I did 6 sets of: 10 second hill sprints and 30 seconds hard on the flats. Between each of the efforts I jogged 2-3 minutes to get a full recovery. Pretty good workout because I was able to run high quality with such long rests and also get an hour long run in at the same time. PMII: Neighborhoods - 16:19 Easy jog at 9 p.m. |
| Saucony Ride 3 Miles: 8.00 | Mizuno Wave Alchemy 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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Treadmill - 28:09 Easy run on the treadmill at home with the incline up at about an average of 3%.
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| Mizuno Wave Alchemy 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Canal banks/neighborhoods + treadmill -1:00 Ran about 35 minutes outside, then the last 25 on the treadmill. Decent pace outside, but really slow on the treadmill. Knee is giving me some slight problems right now. |
| Saucony Progid Guide 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Treadmill - 1:00 Slow jog on the treadmill at 10 p.m. Knee still sore, and treadmill doesn't seem to help, but at 10 p.m. my motivation to go outside was not huge. Watched a couple of episodes of Arrested Development, which helped pass the time. |
| Saucony Ride 3 Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Canal banks + treadmill - 40:20 Ran 23 minutes on the canals to get some stamps at Albertsons, then finished the rest on the treadmill. Intended to do something a little more quality today, but my knee was still not right. |
| Asics DS-Trainer Miles: 2.00 | Saucony Progid Guide 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 | | 12.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Greenbelt + Table Rock trails - 1:55 Crappy week, but this run helped make up for it. Ran 3+ miles on the greenbelt, then took Castle Rock trail to the backside of the Table Rock trail to get to the top. On the way down, I hit the Tram trail and Rock Garden before retracing my steps back down Castle Rock. When I reached the greenbelt, my legs felt good still so I picked up the last 3 miles to marathon pace (6:19/mile; 18:58 for the 3 miles). So glad to get out on the trails for a long run. It doesn't happen much anymore.
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| Saucony Progid Guide 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| A.M. - 1 mile pushing Nica in the stroller P.M. - Canal Banks - 45:03 Felt like crap on this run. Knee sore, quads tired and fighting off a cold (sore throat, body aches, etc). Cold out this afternoon. |
| Nike Air Streak Miles: 1.00 | Mizuno Wave Alchemy 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 | | 11.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 12.00 |
| Greenbelt - 1:28 Nice brisk morning on the greenbelt. Ran from Veteran's Park downstream onto the Garden City trail and back. I hadn't been out there for a long time - what a great place to run. Kept the pace easy/steady most of the way, with 6 x 30 second pickups on the way back to keep my legs moving. Quads and right knee both a little sore, but nothing to worry about. |
| Saucony Progid Guide 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 |
| Balboa Park - 52:36 In San Diego for a few days. Ran around the park on a bunch of random trails. Nice place to run, but was suffering from messed up blood sugar, which caused dizziness, and then the sore knee really started hurting after I stepped on a sprinkler head. Not sure where the Footlocker XC course goes, but it can't be flat. |
| Saucony Ride 3 Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Ellyptical at the hotel - 52:15 Knee was a bit improved from last night, but not in running condition yet. So I did 52 minutes moderate on the ellyptical and worked up a solid sweat and some shaky quads. | |
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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 |
| Run from hotel + ellyptical - 56:30 Ran 40 minutes from the hotel on a bike path I found, then finished up on the ellyptical. 32 minutes into the run, my knee really gave out so I limped in the last mile. Frustrating. |
| Saucony Ride 3 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Run from the hotel + ellyptical - 56:10 Ran 32 minutes in the Presidio Park area, then finished with 24 minutes on the ellyptical. Knee was feeling OK, but after 30 minutes it seemed ready to give out so I just ran on the ellyptical to be safe. |
| Saucony Ride 3 Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Treadmill + run from the hotel - 44:45 I did 15 minutes on the treadmill, then 30 minutes in the Presidio Park area again. Felt pretty decent this morning. Flew back to Boise in the p.m. |
| Saucony Ride 3 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 |
| Middle Fork Rd + Dry Creek Rd - 41:56 Did not feel good on this run this afternoon. Route was kind of hilly, and it just felt like I was struggling. I think I wore too many layers. |
| Saucony Progid Guide 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 | | 5.00 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Middle Fork Rd. + Dry Creek Rd. - 40:35 Felt much better this morning. Got in some decent hill climbs and also did 6 x 30 second pickups on the way back (5:20/mile range). Nice run. |
| Mizuno Wave Alchemy 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 | | 5.75 | 0.00 | 0.00 | 0.75 | 0.00 | 0.00 | 0.00 | 6.50 |
| Canal Banks + Borah track - 47:55 Ran 22 minutes on the canals, then headed to the track to do some stretching and light drills. But when I got there, a runner I used to coach in junior high - now running in college - was doing a tempo run and I jumped in with him for the last 1000m (3:15-3:20) of his workout. Then we cooled down on the canals for a couple of miles. He has made huge improvements since high school. Running hard for 3 minutes definitely got me to realize how much I need to actually add in some workouts - but so hard to do solo. |
| Saucony Progid Guide Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 1.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Greenbelt - 59+ Warmed up 1.5, then did a 6 mile tempo run with splits of 6:23, 6:10, 6:06, 5:57, 5:59 and 5:53, before a 1.5 mile cool down. Out 3 miles in about 18:40 and back in about 17:50. Average pace of about 6:05/mile. Raining pretty steady the whole way, but not too cold. Pretty good run all in all. |
| Asics DS-Trainer 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Rocky Canyon Rd. -1:58 Great long run today, but it wiped me out. Started at the Military Reserve, and went up Rocky Canyon Rd. 7 miles and 1700' to the last climb before the Robie Creek summit. Felt pretty strong. On the way back down, I came through Shane's trail and Buck trail and into the reserve. Beautiful morning - warm and sunny. The road was wet but in good condition. |
| Saucony Progid Guide 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Treadmill - 40:05 Easy recovery run. Legs pretty sore all day from yesterday's long run, but felt ok during the run this evening. |
| Mizuno Wave Alchemy Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Harrison Hollow trails - 41:57 Nice morning run with Travis from his house. Started out pretty easy on the steep hills, but worked into a pretty good pace by the last 2 miles. Beautiful, clear day out today. |
| Saucony Ride 3 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 | | 1457.75 | 60.75 | 104.70 | 32.50 | 0.00 | 0.00 | 0.00 | 1655.70 |
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| Nike Structure Miles: 65.00 | Saucony Ride 2 Miles: 336.00 | Brooks Miles: 31.00 | Asics DS-Trainer Miles: 124.70 | Nike Zoom Elite III Miles: 3.50 | Nike Air Streak Miles: 11.50 | Saucony Progid Guide Miles: 514.50 | Saucony Ride 3 Miles: 434.00 | Asics Trail Miles: 7.50 | Mizuno Wave Alchemy Miles: 65.50 |
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