| 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 | | 779.00 | 20.25 | 27.50 | 22.25 | 0.00 | 0.00 | 0.00 | 849.00 |
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| Nike Air Streak Miles: 4.00 | Saucony Ride 3 Miles: 160.20 | Mizuno Wave Alchemy Miles: 241.80 | Asics DS-Trainer Miles: 42.50 | Saucony Progid Guide Miles: 51.00 | Asics Trail Miles: 8.30 | Nike Triax Structure Miles: 230.20 | Five Fingers Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run. Family in town all day and then got wrapped up in a good book for 3 hours. Haven't had a day off in over 2 weeks, so no big deal. | |
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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 |
| A.M. - 2 mile warmup; 8 x 200m; 1.5 mile warmdown Ran at the Bishop Kelly track. 200s averaged 34.8 with a 200 jog in about a minute. Felt super slow! Like an out of sync robotic runner. P.M. - Treadmill - 30:00 Slow, easy jog to get in a few more miles. |
| Nike Air Streak Miles: 2.00 | Saucony Ride 3 Miles: 3.50 | 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 | | 4.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Canal banks + treadmill - 31:04 Unfortunately not much time to run today. Also feeling a little under the weather. 21 minutes on the canals with 4 x 10 sec hard pickups, then 10 minutes on the treadmill steady with the incline up to 5%. Will need some good miles the next few days. |
| Asics DS-Trainer Miles: 1.50 | 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 | | 6.50 | 0.00 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Canal banks + Borah track -1:03 Started the run a bit before 9 p.m. and it was a little chilly, but not too bad. Took the canals to the track, where I did some easy drills, jogging and strides. Then I did 6 x 500m in 1:56, 1:52, 1:50, 1:45, 1:41, 1:37 with 500m jogs in about 2:40. Pretty easy workout, and a good compromise on a night where I didn't really feel like running hard but also didn't like the idea of an hour easy in the dark. |
| 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 |
| Treadmill + Ellyptical - 1:00 Solid workout at Axiom Gym. Did 40 minutes on the treadmill, including some "hill" work (incline goes up and down, which is nice) then 20 minutes on the ellyptical. Got a pretty good sweat going and worked some different muscles. |
| Mizuno Wave Alchemy 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 - 20:22 Unmotivated and tired this morning, but managed an easy 20 minutes before work. P.M. - Cole Rd. - 33+ Ran from home down Cole Rd where Emily picked me up. From there we headed to Garden Valley. Good pace on this run. |
| Asics DS-Trainer Miles: 2.50 | 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| South Fork Rd. + Wash Creek - 1:46 Great longer run this morning. Started with 32 minutes with Emily and Nica on the frozen (bun runable thanks to some sand) South Fork Rd. Then I did 3 even more frozen - and very slick - hilly miles up Wash Creek before running a bit under 7 miles back to the cabin. The miles back to the cabin were on decent footing and I averaged right around 7:00 - 7:05/mile. Good run, but it wiped me out. |
| Mizuno Wave Alchemy 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 | | 4.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 5.00 |
| Borah track - 39:37 Legs felt horrible when I started, but good by the run's end. That's the beauty of an easy run with some drills and leg speed work thrown in. Did 4 x 100m strides at the track, 4 x 10 second Borah hills hard and 2 x 20 second strides on the way home. |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ellyptical + treadmill - 56:20 Decent workout at Axiom. Did 26 minutes on the ellyptical (getting a bit faster on this as I practice a little more) and 30 minutes on the treadmill with some incline (gained 200+ feet) and decline work. I will try to get in an ellyptical run every week this winter to mix things up and also to feel like I'm utilizing my gym membership. |
| Mizuno Wave Alchemy 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 | 2.50 | 0.00 | 0.00 | 0.00 | 8.00 |
| A.M. - Run to work - 20:06 Not a bad pace for 6:30 a.m. P.M. - Canals + run home - 39:28 Tired this afternoon and didn't have a whole lot of extra time. Did a fartlek of 5-4-3-2-1 minutes with recoveries equal to the next interval. Hard effort, but doubt I was actually running that fast. |
| 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| A.M. - Run to work - 19:47 Good morning run, but nothing the rest of the day. Got a ride home. Horrible day all the way around. |
| Mizuno Wave Alchemy 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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Treadmill - 1:00 Had a hard time getting motivated this evening. Did 45 minutes slow and easy, then changed shoes and did 6 x 1:00 on/1:00 off at the end. Glad to have gotten something in. |
| Nike Air Streak Miles: 2.00 | 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 | | 11.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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A.M. - Neighborhoods + canal banks - 1:17
Out the door by 6:45 a.m. Started out super slow and picked it up a little bit as the run went on. Lots of loops in the neighborhood and a few miles on the canals.
Feel horrible post run. Lungs hurt and my cough is pretty bad too. Need some sleep.
P.M. - Roads in Gooding - 21:21
Watched the Oly Trials marathon and just felt like I needed to go run. Ran from Joey and Kristen's house and just put in 3+ miles at a uptempo pace. |
| Saucony Ride 3 Miles: 3.00 | Mizuno Wave Alchemy Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Rock Creek Park - 42+
Cold late afternoon run from Mom and Dad's house. Ran back and forth with Emily, and did a bunch of drills and also 10 x 10 second sprints - including 3 hill sprints - during the first 30 minutes. Then I did 2 x 1:30 - 1:45 on the roads at a pretty hard pace (5:20s to 5:30s) after that. Good leg speed workout. |
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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South Cole canal banks - 59:38
Day off of work, but went in for a couple of hours so I ran from work. Steady pace on the canals by school. Felt pretty good. |
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| A.M. - Run to work - 20:04 P.M. - Run home - 39:02 Added a few minutes around home and on the canals, and then did 6 x 10 sec. Borah hills fast. Felt pretty fatigued this afternoon. |
| 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 | | 4.00 | 2.50 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 1.5 mile warmup; 2 x 15 minute tempo workout; 2 mile warmdown Ran on the treadmill at Axiom tonight. Got in a decent workout, but it seemed more difficult than I thought. I alternated 3 minutes at 5:56/mile pace and 3 minutes at 6:18/mile pace for 15 minutes, jogged for 3 minutes, then did another 15 minute set. Shins and calves tight, and my foot even fell asleep near the end of the run. That used to be a commonplace occurance for me back in my track days, but hadn't happened for a long time. |
| 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 | | 6.50 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ellyptical + treadmill - 51:20 Pouring rain this afternoon, so I opted for another gym workout. 20 minutes of ellyptical and 31 minutes on the treadmill at a pretty steady pace, quicker at the end. Felt ok. Boring, but a lot better than nothing. |
| Mizuno Wave Alchemy Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 1.00 | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Greenbelt - 1:28 My version of a "big workout." Progression run of 6 miles: 7:32, 7:07, 6:52, 6:25, 6:06, 6:02, then a mile easy, then 5 x 3:00 (5:46/mile average) on the way back home. Good workout and nice afternoon/evening run. Got in a few miles on the dirt trail toward Barber Park and that is always a treat. |
| Saucony Ride 3 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Treadmill - 43:22 Pretty easy, uneventful run on the treadmill at home at 9 pm. Some good stretching, core and easy weights post 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 | | 5.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 6.00 |
| Canal banks + BK track - 44:22 Hasn't been the best week of running. Super busy and super unmotivated - not a good combo. Did some drills and 5 x 100m strides at the track today, then 5 x 10 second Borah hills. Felt much harder than it should be. Still have a lingering sickness/cough that isn't helping. |
| 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 | | 4.50 | 0.00 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 6.00 |
| 1.5 mile warmup; 6 x 200, 2 x 600; 1 mile warmdown Had about 40 minutes between graduation practice and the ICA conference I needed to attend, so I just ran down to Borah track and tried to get somewhat of a workout in. The 200s averaged 38 and the 600s were about 2:02. Kept all the jog recoveries quick (7:30 -7:50/mile range). Not much of a workout but at least something during this busy 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Cole Rd. - 32+ Ran from home down Cole Rd. until Emily and Nica picked me up on the way to the cabin. Not an exciting run, but functional. I needed to get out and run at least a little bit. 6:53/mile average. |
| 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Military Reserve - 44:55 Slow pace with Mat and Trevor on a really nice afternoon. Trails a bit too muddy to be running on so I'll probably stay off them for a while now. |
| 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 | | 1.00 | 1.00 | 3.00 | 0.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Greenbelt - 34:30 Progression run with miles of 6:31, 6:07, 5:58, 5:47 and 2:50. Short warmup and warmdown as I only had 35 minutes. Made the best of it with a pretty good run. |
| 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 | | 5.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 6.00 |
| Canal banks + track - 42:35 Canals a bit too muddy with the recent rain and warmer weather. After 18 muddy minutes, I went to the Borah track and did some drills and then an 800m (2:41) of 50m fast/50m float. Just working on a little leg speed this evening. |
| 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 | | 5.50 | 1.00 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 8.00 |
| 20 minutes ellyptical; 3 x 2:00, 8 x 1:00; 10 minutes ellyptical Workout at the gym this evening. Got in some running on the ellyptical for a warmup and warmdown and then did some easy speed work on the treadmill. 3 x 2:00 at 6:18/mile and 8 x 1:00 at 5:30/mile, all with recoveries of 1 minute at 8:00/mile pace. Not a hard workout but got the legs moving a bit of a faster 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Borah park - NT Pushed Nica in the stroller. Didn't get out for a second run as planned - super tired! |
| 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Alder Creek Rd. - 1:38 Really nice hilly run on a great afternoon. Started at the Alder Creek Bridge, and climbed from 3100' to 4400' over 6+ miles on a snowy/icy surface. Was pretty happy with my fitness to average 8:15/mile on the uphill climb on less than ideal footing. The way down was a nice cruise, although I had to really keep it in control so I wouldn't fall down. When the snow is gone this spring, I'll have to connect this road to Wash Creek for a big loop. |
| Mizuno Wave Alchemy 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Greenbelt+ - 1:03 Emily dropped me off at the greenbelt access on Glenwood and I ran home. Legs were slightly dead from yesterday's hilly 13 miler, but I kept it pretty easy and relaxed. Overall pace of 7:28/mile. |
| 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 | | 8.00 | 0.00 | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| A.M. - Treadmill - 36:12 P.M. - 2 mile warmup; 3.5 mile tempo run; 1.5 mile warmdown Ran in an old pair of Puma Heras flats/lightweight trainers tonight. Did a tempo at Bishop Kelly track and didn't feel as strong as I'd hoped. Mile splits of 6:05, 5:59, 5:51 and 2:53 (half mile) for 20:49 (5:57/mile overall pace). The goal will be to increase the tempo each week by a few minutes and keep the overall pace below 6:00/mile. If I can do that, I'll be happy. |
| 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 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill - 32:10 Early morning run before work. Just getting in a few miles as it will be my only run of the day. |
| 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Mary S. Young Park - 1:00 Really nice trail run in Portland just 9 minutes from Dan and Alana's house. Cruised around a series of different trails. Lots of varied surface and terrain, including some hills. Solid workout. |
| 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 |
| Rockaway Beach - 1:00 Tough run in the wind and rain, but I really enjoyed it. Ran from the beach house in Rockaway Beach north along the beach and back. The high tide, soft footing and the weather made it challenging, so it was a good strength workout. |
| 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 | | 6.50 | 0.00 | 0.00 | 3.50 | 0.00 | 0.00 | 0.00 | 10.00 |
| Mary S. Young Park - 1:06 Another nice run in the park from Dan and Alana's house. Did 5 x 4 minutes hard with equal rest while at the park, so I got in some good uphill and downhill running at a quick pace. Really solid effort - no idea of the pace - on some excellent trails with great scenery. Wish I had some place like this in Boise to run at! |
| Saucony Ride 3 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AMI: 10-12 minute shakeout jog with Emily and Nica from Dan and Alana's house. Ran to the park and back. AMII: Willamette River Path - 31+ Nice easy jog with Dan and Paul along the Willamette River on a sunny and warm day. Great to be out with the bros. |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Treadmill - NT No motivation tonight. Jogged a few minutes in my new Five Fingers (on sale for $25, thought I'd try them) then finished in regular running shoes. Also some easy core/weights post run. |
| 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 | | 5.50 | 0.50 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Cassia Park - 50+ Felt like crap. 3 days off for no reason except feeling down and tired. Did a couple 3 minute pickups in the park, but they were slow. |
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Middle Fork Rd - 17+ Morning run from the cabin. Was obviously headed longer, but when our friends pulled up along the road, I decided to just finish the run there. No motivation anyway, so I didn't really care. | |
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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 |
| Middle Fork Rd. - 33:47 Ran into Crouch and to the highway and back. Pretty nice afternoon. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ellyptical + treadmill - 40:35 20 minutes ellyptical and 20 minutes on the treadmill at Axiom. Did 4 x 2:00 pickups on the treadmill at 5:40/mile pace. Decent workout. |
| 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 | | 3.50 | 0.00 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ellyptical + treadmill - 36:45 Another workout at Axiom gym. 15 minutes ellyptical, then 21 on the treadmill, with 3:00, 2:00, 2 x 1:30 and 1:00 pickups at 5:30/mile - 5:18/mile pace. |
| 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Hillcrest loop - 48:05 Did a 5:30 a.m. run with Rebecca. It wasn't too bad. |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill - 31:25 Pretty easy pace. Uneventful run. Weights & core work - 30 minutes |
| Nike Triax 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 | | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
| Easy jog with Nica to the park and back. After getting very sick Saturday night and Sunday, I am feeling a bit better today. Should be up for a real run tomorrow. |
| Mizuno Wave Alchemy 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Buck trail - 40:05 Great run on one of my favorite trails. Wasn't feeling 100% yet, but still cruised up the hills. |
| 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 | | 2.50 | 1.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill - 31:35 Workout at Axiom. Ran with the incline up for the first 15 minutes, then quicker with the incline down. Felt pretty good. Weights - 15 minutes |
| 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 | | 7.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Greenbelt - 1:01 From the Ram upstream to Barber Park and back. Steady and relaxed on the way out, 4 x 3:00 pickups (5:50/mile average) on the way back. Weights & core - 25 minutes pretty hard |
| 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 | | 5.25 | 0.00 | 0.00 | 0.25 | 0.00 | 0.00 | 0.00 | 5.50 |
| Canal banks - 39:07 Moderate pace with some hill sprints mixed in. Warm day - ran in t-shirt and shorts. Felt amazing to be outside. |
| 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 | | 4.00 | 0.50 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Ellyptical + treadmill - 42:30 12 minutes on the ellyptical, then 30 minutes on the treadmill. Did 5 x 1:00 at about 5:20/mile pace. Weights - 15 minutes |
| Nike Triax 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 | | 3.50 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill - 32:05 Pretty easy pace. Uneventful run. |
| Nike Triax Structure Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Buck trail - 53:59 Nice and easy run on the trails with Trevor, Casey and Joe. Shirtless on March 10 - how great is that? |
| 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 | | 3.50 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Canal banks + treadmill - 32:13 Pretty easy on the canals, then a mile steady on the treadmill. Finished with 25 minutes of solid weights/core |
| 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Treadmill - 20:30 Alternated five minutes jogging on the treadmill in the Five Fingers with five minutes of weights and core. Not really a great workout but something different to break routine. | |
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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 |
| Ellyptical - 10 minutes and weights & core - 25 minutes Hard workout at Axiom. Will be really sore tomorrow. |
| Mizuno Wave Alchemy 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| BK track - 30:23 Some easy miles on the canals and at the Bishop Kelly track. Windy and cool out tonight. |
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Greenbelt - 56:35 Steady miles on the greenbelt from the Doubletree upstream and back. Looped over the orange bridge to come back past Bronco Stadium. Felt like a pretty hard effort, but I haven't been doing much running the last few weeks. |
| Mizuno Wave Alchemy Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run 20 minutes 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 | | 3.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 4.00 |
| Canal banks + BK campus - 30:23 Slow easy pace right at twilight. Did 6 x 25 second strides on the soccer field at BK. |
| 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Neighborhoods - 32:39 Moderate pace at night through the neighborhoods. Felt ok. |
| Nike Triax Structure Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Canal banks + BK campus - 32:25 Great warm evening. Ran pretty easy around Bishop Kelly watching part of a track meet. It definitely feels like spring and track season right now. I miss those days - competing and coaching. |
| Nike Triax Structure Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Borah track - 23:05 Pushed Nica down to the track in the stroller, ran a few laps, then pushed her home. Part of it with Emily. |
| Nike Triax 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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Middle Fork Rd - 23:39 Steady pace from the cabin (6:30-6:45 pace). Emily picked me up at the Banks-Lowman Rd and we went to soak at the Campground Hotsprings. Weights - 20 minute circuit at home
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| A.M. - Walked 50 minutes up Warm Springs Rd., most of it with Nica in the backpack. Good workout! P.M. - Middle Fork Rd . - 20+ With Nica in the stroller. Emily ran at her own pace. |
| Mizuno Wave Alchemy 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 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Anderson Creek Rd. - 35:17 Great run up Anderson Creek. Ran back and forth to check on Nica and Emily. Last few minutes the rain started coming down hard so I had to pick up the pace to get back to the car. |
| Mizuno Wave Alchemy Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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A.M. - 45 minute walk pushing Nica in the stroller. Valley High loop (2 miles) P.M. - Scriver Creek - 42:13 Tough run today! I forgot that Scriver Creek is a snowmobile trail in the winter, and so it hadn't been plowed. So my run was in snow/slush/ice and definitely challenging. The creek was rushing and it was a gorgeous day so I just enjoyed the workout. Gained about 500' in the 2.5 miles out.
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| Mizuno Wave Alchemy Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Biked 25 minutes (equal to 1.5 miles running) on mtn bike. Getting used to the single speed and clips/shoes. When trails dry up a little, I'll get out on them. Ran to Zub's house and back (less than a mile) Weights - 20 minutes circuit at home | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.75 | 0.00 | 0.00 | 0.00 | 3.75 |
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Canals + BK Track - 28:25
Ran at 8 p.m. A little windy but nice temps. Did 6 x 200m at the BK track during the run just for kicks (39, 38, 37, 36, 35, 34). Those actually felt pretty good. |
| 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lower Hulls Gulch - 35:45 With Spencer. Started out pretty easy, picked it up a bit near the end. |
| 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Run to Axiom - 15+ Weights - 20 minutes hard |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Eagle Greenbelt - 44:38 Ran with Casey and Aaron. Windy out today and I didn't feel that great. Nice trail, though, and I always enjoy running here. |
| Nike Triax Structure Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Canal banks - 25:17 Steady pace (7:11/mile) with the last mile in the 6:40s range. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run Weights and core - 20 minutes | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Mountain biked about 8 miles at the Military Reserve in about 45-50 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 |
| Roads in Twin Falls - 30:06 Steady pace from Mom and Dad's house. Also hiked over an hour from Centennial Park under the Perrine Bridge and back. Carried Nica in the pack for 30 minutes. |
| 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 10 minutes on the ellyptical 30 minutes of hard weights and then some drills. Knee sore |
| Mizuno Wave Alchemy 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 20 minutes weights | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Canal banks - 30:16 Decent pace. Nice outside. |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Dry Creek - 55:20 With Casey and Spencer. Great trail run (slow pace, but still great) on one of the best trails in the foothills. Warm day - good to be outside. |
| 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 |
| Treadmill - 34:26 Slow jog at 9 p.m. Watched some Cat Stevens "Majikcat" which was of course amazing. |
| Nike Triax Structure Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Canal banks - 35:04 Easy run on the canals. Nice evening - cool and humid but the rain had stopped. This will probably be a typical run of the next 3-4 weeks until (a) my knee gets better and (b) I get back into a little better shape. |
| 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 |
| Canal banks - NT First run in a few days. Really worn out this evening. Several hours of work at the cabin on Saturday and today, and some yard work at home earlier in the evening. Knees both still really sore - that one is just a puzzler. |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Canal banks - 30:40 Ran again right at twilight. Knees still sore, especially the left one. 7:40/mile pace is pretty steady right now. That's ok. |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Neighborhoods - 24:28 Super slow run in the dark. My knee was not in good shape tonight, so I hobbled along at slower than an 8:00/mile pace. |
| Nike Triax 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Neighborhoods - 22:22 The knee felt a little better than yesterday. Did 2 laps of Emily's loop. |
| Nike Triax 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Treadmill - 22:10 Super slow jog on the treadmill at 10 p.m. Knee feeling a bit better - maybe because of the 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Canal banks - 26:27 Knee feeling a lot better. Definitely not perfect, but way better than the beginning of the week. Week 1 Summary 20 miles, 6 runs. Getting back into regular running but still taking it easy with the knee. Shooting for 28-30 miles next week with all easy running still. |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Cassia Park - 44:37 Took the canals to Cassia where I did 2 laps and then back home the same way. 7:25/mile pace. Wish I could say it was easy, but it was rough. Nice warm afternoon, but lots of yard work had me a bit tired. Knee sore but decent enough to run on. |
| Nike Triax Structure Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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Treadmill at Axiom - 32:20 Slow, easy jog on the treadmill. It was boring and painful (knee), so not a stretch to call it painfully boring.
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| Nike Triax 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Canal banks - 26:02 Quick run at twilight. Busy evening so kept it short. Knee about 85%, and quite a bit better than yesterday. |
| Nike Triax 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Run to Rosehill and back - 56:35 Longest run in quite a while. Didn't feel that hot, but made it through. Even after 2 days off, the knee is still acting up. |
| 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Canal banks - 32:41 Steady pace on the canals and in the neighborhoods. Felt pretty good. Knee ok, but not great. Week 2 Summary - 25 miles Disappointing that the knee is not doing much better, so I'll keep at the easy mileage for a bit longer. Maybe 30-32 miles this next week.
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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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| BK Track + canal banks - 29:56 Felt Ok. Got the pace down to about 6:30-6:35 for a bit on the track. Any faster than that hurt the knee. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Canal banks + neighborhoods - 30:06 Felt pretty rough at the start, but better by the end of the run.
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| 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 |
| Neighborhoods - 22:55 Ran at 9 p.m. as it was getting dark. Knee feeling a little better today so I was able to keep a decent pace. |
| Mizuno Wave Alchemy 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 |
| Canal banks + neighborhoods - 29:53 Nice evening with some high winds during the run. Felt a little better as the run went on. Miles of 7:49, 7:38, 7:33 and 6:51. |
| Nike Triax Structure Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Canal banks + neighborhoods - 22:41 Right at twilight. Started slow but picked it up a little the last mile.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Camelsback trails - 45:25 Ran two loops on the trails out of Camelsback Park. Great evening - lots of hikers, bikers and runners out this evening. Knee hurting quite a bit on the rolling terrain, even though I purposely avoided any big hills. |
| Nike Triax Structure Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Canals + BK Track - 30:05 Ran at 8:30 a.m. Did not feel smooth at all, but still averaged 7:22/mile on the couple of miles I timed at the track. Week 3 Summary - 28 miles Pretty frustrating that the mysterious knee injury (doing lunges? mountain biking?) is not improving, even with low mileage at an easy pace. Next week I'll keep trying to add a few minutes per day and shoot for 33-34 miles.
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| Nike Triax Structure Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Canals + BK Track - 28:53 Felt ok this afternoon. Very hot out (compared to what I'm used to). Did a half mile pickup at the track in 3:07. Couldn't really extend my leg due to my knee being sore and stiff, but it was at least easy aerobically. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.25 | 0.00 | 0.75 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Neighborhoods + Borah track - 30:14 Mostly a really easy run, but did a 1200m pickup at the track in 4:31. Couldn't really fully extend my knee, but the pain was minimal during the run and post-run. I think I can start adding some minutes to my training runs (40-45 minutes?) now. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill - 32:15 Really easy pace on the treadmill at home. |
| Nike Triax 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 | | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
| Neighborhoods - NT Had to run an errand....and that was my glorious 1.5 mile day. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.50 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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Canal banks + Borah track - 44:51 Steady pace with 2 miles of progression (cutting down each lap) at the Borah track. Last half mile in 2:57. Bad news is that I'm seriously out of shape. Good news is my knee felt pretty good at faster speeds. Week 4 Summary - 20 miles Really poor week. Sore knee and poor motivation were both to blame. This week will be better. "Got to stop wishing, got to go fishing." - Jimmy Buffett
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| Nike Triax Structure Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Polecat Gulch - 49:55 A great evening run out on the trails. I hadn't run out here forever. Felt really strong, but I just kept the pace relaxed. Still a good time for the run. |
| Nike Triax Structure Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Canal banks + neighborhoods - 33:50 Felt ok this evening, but definitely not great. Overall pace just under 7:40/mile. |
| Nike Triax Structure Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 2.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Borah track - 38:23 Did a couple of up-tempo miles at the track in 6:22, 6:16 and 6:07 for a total of 18:46 for 3 miles. Knee felt fine during the run, sore after. Effort was pretty easy, which was nice. |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Canal banks - 22+ Squeezed in a 3 miler after before tonight's graduation ceremony. Glad to be able to blow off some steam! |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Week 5 summary - 20 miles
Another crappy week of running. Not much else to say.
Last 15 weeks = 20 mpw average. Really time to start getting the miles up a bit!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| McBride Creek - 31:58 Easy run up McBride Creek Rd and back at 9 a.m. |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Poorman Creek - 1:30+ A hike, run, bushwhack up the creek canyon with Joel at 7 a.m. Made it about halfway to our destination before having to turn around. Most of it on elk trails or just up the side of the canyon. Great fun! | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 2.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Hillcrest loop - 50:59
Didn't feel that great on the run - definitely harder than the watch indicated. Did a light 3 mile tempo in the middle with miles of 6:33, 6:21 and 6:12. |
| Mizuno Wave Alchemy Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Greenbelt - 1:02
Started at Park Center and ran past Barber Park and back - 90% of it on dirt. Really warm out this evening and my stomach was full from a late lunch with our work staff. Kept the pace really slow with a last half mile pickup at around 6:05/mile pace. |
| Nike Triax Structure Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Week 6 Summary - 22 miles | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| A.M. - Run to Borah Park and back - 11+ Pushed Nica then played for almost an hour P.M. - Greenbelt - 54:17 Really hot afternoon, and I'm definitely not used to the heat yet. Ran from the Doubletree downstream to the horse stables and back. Steady pace (7 - 7:15/mile). |
| Nike Triax Structure Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Treadmill - 40:33 Really big windstorm out this evening, so I opted for an easy run on the treadmill. |
| Nike Triax Structure Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Garden Valley school - 35:50 |
| Nike Triax Structure Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Canal banks + neighborhoods - 35:37 |
| 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 | | 3.75 | 0.00 | 0.00 | 0.25 | 0.00 | 0.00 | 0.00 | 4.00 |
| BK Track - 30:02 Jogging, drills and 6 x 80m barefoot |
| 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 | | 3.50 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill at Axiom - 30:25 Progression run, ended at marathon pace. Weights - 15 minutes pre-run |
| 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 | | 3.25 | 0.50 | 0.00 | 0.25 | 0.00 | 0.00 | 0.00 | 4.00 |
| BK track + treadmill - 30:37 Easy run with 5 x 80m pickups and harder last mile on treadmill with incline up. Weights - 15 minutes |
| 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 | | 3.75 | 0.00 | 0.00 | 0.25 | 0.00 | 0.00 | 0.00 | 4.00 |
| BK field - 30:23 Ran down to Bishop Kelly, changed into the Five Fingers and did 16 minutes of jogging on the grass with lots of easy drills and 6 x 80 harder strides. Then ran back home. Felt good. Weights - 20 minutes |
| Saucony Progid Guide Miles: 2.00 | Five Fingers 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 | | 4.50 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Run from hotel in Minneapolis - 39+ In the morning before the conference. Partly on some running paths through a few parks. 20 minutes weights
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| Nike Triax 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 | | 3.75 | 0.00 | 0.25 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| From hotel in Minneapolis - 31+ Ran across the Mississippi River and along some paths by the river. |
| Nike Triax 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 | | 2.75 | 0.00 | 1.00 | 0.25 | 0.00 | 0.00 | 0.00 | 4.00 |
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Treadmill in hotel - 30+ Steady with some pickups. Weights - 20 minutes
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| Nike Triax Structure Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 4.00 |
| Cedar Lake - 34+ Ran around the lake with Emily and Nica. Did several faster pickups (8 x 20 seconds). |
| Nike Triax 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 10 minutes ellyptical and 20 minutes weights at hotel gym | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lake Harriet - 40+ Ran part of it with Emily and Nica, then part solo. Did some pickups, but knee wasn't feeling that great. Hot at noon when we ran. |
| Nike Triax 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| River path in Minneapolis - NT Mostly played in the park but ran about a mile too. |
| Nike Triax Structure 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Run home from Axiom - 19+ Also did 10 minutes ellyptical and 30 minutes weights | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Treadmill - 20:05 Easy with 4 x 45 second pickups. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Weights - 25 minutes hard | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Little Anderson Creek - 30+ Ran down from the ridge back to the car, mostly on "trails." Hiked several hours to get up to the ridge. Weights - 25 minutes upper body in P.M.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Canal banks - 32:55 Slow pace but both my knees were killing me from yesterday. Temp had cooled down a bit at 9 p.m. |
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Bruneau Sand Dunes Running up and down the big dune in the Five Fingers. Hard workout. Weights - 30 minutes hard upper body at Axiom | |
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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 |
| Central Park - 20+ Ran from the apartment on 79th St to Central Park and back, just to scope things out a little bit. |
| Nike Triax Structure Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Central Park - 50+ Ran to the reservoir and did a little over two loops around it on the dirt path. Great place to run. |
| Nike Triax 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| East River path - 40+ Ran a little bit in either direction from the apartment. Made it a little past the 59th Street Bridge (Mile 16 of the NYC Marathon. Great memories of coming onto 1st Avenue) then turned around and did a little more downstream. |
| Nike Triax Structure Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| From the apartment in NYC - 17+ Just a short run today to the pharmacy and back. Lots of walking though. |
| Nike Triax Structure Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| East River Path - 41+ Ran from the apartment over a bridge and to the Ichan Stadium at Randall Island and back. Kind of a sketchy area for a track stadium, especially one that held an IAAF meet. |
| Nike Triax Structure Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Central Park - 32+ One lap of the reservoir. Ran right at twilight; nice run. |
| Nike Triax Structure Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Tarrytown - 32+ Ran from the hotel to some trails in the Glenville Woods. Nice place to run, but really hot and humid. 20 minutes weights at hotel |
| Nike Triax Structure Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run 20 minutes weights at the hotel | |
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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 |
| Tarrytown - 32+ Ran from the hotel to the aqueduct trail and into town and back. At twilight; humid and drizzly. |
| Nike Triax Structure Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill - 32:33 Easy pace with 4 x 45 second pickups. Back and knees both felt pretty good. Weights - 30 minutes hard at Axiom |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 20 minutes weights at home | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
| 1.5 miles on the ellyptical 30 minutes of hard weights | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Canal banks - 33:15 Pretty easy pace right at twilight. Did some pickups on the way back. |
| Nike Triax 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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Run to Axiom + treadmill - 55:00 Dropped my car off to be serviced, and ran to the gym where I did about 45 minutes on the treadmill. Mostly it was an easy jog with the incline up a bit, but I did some pickups at MP with the incline down the last 15 minutes. 25 minutes weights
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| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Donnelly - 23:05 Easy run around the neighborhoods from the Zub's cabin at about 9 a.m. |
| Mizuno Wave Alchemy 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 | | 3.75 | 0.00 | 0.00 | 0.25 | 0.00 | 0.00 | 0.00 | 4.00 |
| Pullman bike trail - 30:00 Ran from the hotel in Pullman on a city bike path, which was pretty nice. Did a few pickups on the way back. |
| 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 | | 3.75 | 0.00 | 0.00 | 0.25 | 0.00 | 0.00 | 0.00 | 4.00 |
| Canal banks - 30 |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Run from Doubletree in San Diego - 29+ Early morning run from the hotel. Tried to find somewhere cool to run but was unsuccessful | |
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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 |
| Run from Doubletree in San Diego - 29+ Another early morning run on a running/bike path. Big time stomach distress. | |
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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 | 0.00 | 0.00 | 0.25 | 0.00 | 0.00 | 0.00 | 5.00 |
| Greenbelt - 37:23 Hot run in the late afternoon. I am so badly out of shape it's ridiculous. I'm glad I just finished the run and made it back to the car. 7:28/mile average - maybe too fast for my fitness level right now. Easy weights, core and stretching while watching the Olympics in the 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 | | 4.00 | 0.25 | 0.25 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Treadmill at Axiom - 38:06
Slow pace with some pickups the last mile.
Weights - 20 minutes |
| 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 |
| Treamill - 50:12 Slow, slow jog at home on the treadmill at 11 pm after watching the Olympics. Maybe my slowest run ever. |
| Mizuno Wave Alchemy Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Greenbelt - 38:13 Another hot run on the Greenbelt. So out of shape and every run hurts. |
| Nike Triax 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run Easy 20 minutes of weights | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| A.M. - Treadmill - 17:46 Had a few extra minutes so I jogged a bit before work P.M. - Neighborhoods - 26:02 Actually felt pretty good - kind of like a real runner for a change. |
| Nike Triax 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| PMI: 10 minutes ellyptical and 25 minutes weights PMII: Neighborhoods - 20:05 Easy jog in the smokey air. Really tired this evening. |
| Nike Triax Structure Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Run home from airport - 34:05 Dropped the Zubs car off at the airport and ran home. 9 p.m. - still warm but not too bad. Air quality a bit better than yesterday. |
| Nike Triax Structure Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Canal banks - 22:40 |
| Nike Triax 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 | | 2.75 | 0.50 | 0.75 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill - 31:37 Easy with some pickups throughout the run. |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Eagle Greenbelt - 46:50 Ran with Trevor, Aaron and Casey this morning. Weather was pretty nice - not too hot yet. It was a tough run for me at 8:00+ pace. Knee was sore, as was the back. Fitness is horrible right now. |
| Nike Triax Structure Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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Ellyptical - 30:00
Solid workout at Axiom Gym.
Weights - 25 minutes hard | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 3.50 |
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BK fields - 25:54
Ran in the Five Fingers. The 600 meter run on sidewalks was rough, but it's great to run on the grass in them. Did some drills and 6 x diagonals on the soccer field. | |
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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 - 30:03
Ran while everybody else walked and played.
Weights - 25 minutes at home |
| 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 |
| Ellyptical & treadmill - 41+ 24 minutes on the ellyptical and 17 on the treadmill at Axiom. First run/workout in probably 6 weeks. Back felt OK, but leg and foot are numb still and lack coordination. |
| Nike Triax Structure Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.20 |
| Canal banks - 20:34 Averaged about 9:20/mile. Horrendous feeling to feel so uncoordinated and awkward running. Slight pain in right groin, hamstring, knee and calf but nothing major. Numbness still. 20-25 minutes of stretching, core work and light weights. |
| Nike Triax Structure Miles: 2.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Greenbelt - 25:02 Probably ran a little too "fast" today - ave pace of 8:25/mile. Hamstring is really sore and tight. The whole run was again painful and awkward but I was able to run a bit faster than yesterday. Nice warm fall day and good to be outside. |
| Nike Triax 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Ellyptical - 30:50
Pretty easy effort at Axiom.
Weights, core and stretching - 20 minutes | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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Ellyptical - 35:23
Moderate effort at Axiom.
Weights, core and stretching - 15 minutes | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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No run
Weights, core and stretching - 20 minutes at home | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.30 |
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Greenbelt - 21:01
Ran 2.3 miles at 9:00/mile pace. Back felt fine, hamstring much better but my right calf had a gigantic knot which made running nearly impossible.
Also walked 30 minutes and did 15 minutes of easy weights, core and stretching. |
| Nike Triax Structure Miles: 2.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mile on the treadmill 20 minutes of weights, core & stretching |
| Asics DS-Trainer 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 20 minutes ellyptical 15 minutes weights, core & stretching | |
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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 |
| 20 minutes ellyptical 15 minutes weights Upon advice of PT at first appointment last week, I've cut out running again and will be sticking with easy ellyptical, walking and easy biking, if the back permits. Can only be doing light weight lifting and that needs to be on machines, not free weights. No sit ups or intense stretching/core. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Ellyptical - 20 minutes Weights - 15 minutes | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1 mile walk on the treadmill 15 minutes of weights/exercises | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Walked about 2 miles outside Light stretching and weights - 10 minutes | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Ellyptical - 20 minutes Weights - 15 minutes | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Walked a little over 2 miles on the canals | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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20 minutes ellyptical at Axiom 15 minutes weights/flexibility - Chest press machine 4x6x115; Lat pulldowns 4x6x110; stretching on the exercise ball
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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30 minutes ellyptical 15 minutes weights
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| A.M. - Walked about 2 miles on Scriver Creek Rd. P.M. - Walked 2+ miles Valley High Loop. Both times pushing the stroller. | |
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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 |
| Walked 20 minutes, jogged 10 minutes |
| Mizuno Wave Alchemy 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Walked 20 minutes, jogged 10 minutes Light weights and stretching |
| Nike Triax Structure 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 | | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
| Walked 1:35 and jogged 15 minutes |
| Mizuno Wave Alchemy 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 | | 2.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.20 |
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A.M. - Walked 40 minutes P.M. - Ellyptical 25 minutes, weights and stretching 20 minutes
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.50 |
| Walked 25 minutes, jogged 5 minutes |
| Nike Triax Structure Miles: 0.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
| Walked 15 minutes, jogged 15 minutes, including 4 x 200 at the Borah track in about 1:00 |
| Nike Triax Structure Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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10 minutes ellyptical
25 minutes good stretching and exercises and some weights | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.70 |
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Borah track - 16+
Ran about 1.7 miles and walked another lap or two. Back felt ok - cardio was ridculous. We'll see how the numbness feels tonight.
Easy stretching and really light weights after. |
| Nike Triax Structure Miles: 1.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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Ellyptical - 20 minutes
Weights & stretching - 20 minutes | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
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Run to Axiom - 18:13
Ran from Lithia Ford to the gym, did 25 minutes of stretching and weights, then ran back to get my car. |
| Nike Triax Structure Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.70 |
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Mary S. Young State Park - 15+
Little jog with Danny in a great park, then walked some with Nica and Emily. Needed to get out! |
| Nike Triax Structure Miles: 1.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.80 |
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Neighborhoods - 16+
Drove home from Portland. Did a short neighborhood loop and my back felt really good actually.
Easy stretching and light weights post run. |
| Nike Triax Structure Miles: 1.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Walked 25 minutes (1.5 miles) on the treadmill | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.80 |
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20 minutes easy on the ellyptical - 1.8 miles
20 minutes easy weights and stretching | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.10 |
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Canal banks - 18:21
Pretty good run. No major pain or numbness. |
| Nike Triax Structure Miles: 2.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.75 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.75 |
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Borah track
Walked about 25-30 minutes with Emily then ran 3 laps, some of it under 8:00/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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Walked 2 miles in about 30 minutes - Valley Hi Loop | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.20 |
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Neighborhoods - 20:00
Ran 2.2 miles at a 9:04/mile pace. Did a 2 minute "pickup" at just under 8:00/mile and that didn't feel too bad. |
| Saucony Ride 3 Miles: 2.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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10 minutes ellyptical
25 minutes 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Walked 1.5 miles in 25 minutes on the treadmill at home | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Walked 1.5 miles in 25 minutes on the treadmill at home
Easy 15 minutes of weights & stretching | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.20 |
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Canal banks - 19:04
Ran 2.2 miles at a 8:37/mile pace on the canals. Back and leg felt OK. |
| Nike Triax Structure Miles: 2.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Run home from gym -14:40
Felt pretty good.
Also did 15 minutes on the ellyptical and 20 minutes of weights, core & stretching | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.40 |
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Ellyptical -15 minutes
Weights - 20 minutes
Steam room, hot tub, pool. Good night over at Axiom Gym | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.80 |
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Treadmill - 20:00
Easy jog at home |
| Mizuno Wave Alchemy Miles: 1.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.70 |
| Canal banks - 24:00 Ran to the dollar store and back . Pace of 8:52/ mile. |
| Nike Triax Structure Miles: 2.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.40 |
| 15 minutes elliptical 15 minutes weights Short workout at Axiom | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Recumbant bike 21 minutes; 205 cal, 5.2 miles Weights, core and stretching - 20 minutes
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Recumbant bike - 21 minutes, 200 cal, 5.0 miles Weights, core & stretching - 20 minutes
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 20 minutes recumbent bike 15 minutes weights, core and stretching | |
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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 |
| 20 minute walk 20 minutes weights, core and stretching | |
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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 |
| Recumbent bike - 20 minutes; 215 calories; 5.3 miles Weights, core and stretching - 20 minutes | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 35 minutes walking 10 minutes of core & easy weights | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Walked about 1.5 miles really slowly. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 779.00 | 20.25 | 27.50 | 22.25 | 0.00 | 0.00 | 0.00 | 849.00 |
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| Nike Air Streak Miles: 4.00 | Saucony Ride 3 Miles: 160.20 | Mizuno Wave Alchemy Miles: 241.80 | Asics DS-Trainer Miles: 42.50 | Saucony Progid Guide Miles: 51.00 | Asics Trail Miles: 8.30 | Nike Triax Structure Miles: 230.20 | Five Fingers Miles: 10.00 |
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