| 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 | | 852.65 | 21.50 | 17.25 | 17.85 | 0.00 | 0.00 | 0.00 | 909.25 |
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| Mizuno Wave Alchemy Miles: 222.20 | Nike Triax Structure Miles: 348.60 | Saucony Progid Guide Miles: 31.00 | Nike Zoom Elite Miles: 178.90 | Asics DS-Trainer Miles: 23.40 | Asics Trail Miles: 24.10 | Asics GT-1000 Miles: 30.70 | Nike Air Streak Miles: 2.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Recumbant bike - 25 minutes; 6.5 miles; 265 calories
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 |
| Walked 25 minutes 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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28 minutes recumbant bike - 290 calories; 7.1 miles
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 |
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30 minutes recumbant bike - 270 calories; 7.1 miles
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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 25 minute easy walk 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Walked - 30 minutes 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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Walked 15 minutes - about a mile
Recumbant bike - 22 minutes
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 | | 1.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.80 |
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Ellyptical - 20 minutes; 1.8 miles; 250 calories
Recumbant bike - 10 minutes; 2.5 miles | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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30 minute walk on the treadmill
30 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 |
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55 minutes walking on treadmill
20 minutes easy 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 |
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20 minutes recumbant bike; 215 calories; 5.4 miles
10 minutes weights and core
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 20 minutes weights and core | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 minute walk 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 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 |
| 30 minute walk on the treadmill 15 minutes of 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 |
| 30 minute walk 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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25 minute walk on the treadmill
25 minutes weights, core and stretching (easy) | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.90 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 25 minute walk on the treadmill 15 minutes of easy 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 |
| 30 minutes recumbent bike - 8.1 miles 30 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 |
| Weights, core and stretching - 20 minutes Did some new exercises for my back that are supposed to be helpful (lifesavers?) | |
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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 |
| Elliptical - 20 minutes Recumbent bike - 20 minutes Weights, core and stretching - 25 minutes | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 25 minute walk treadmill 20 minutes easy 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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25 minutes walk treadmill 25 easy minutes of back exercises 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 |
| 25 minutes of 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 | | 2.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.70 |
| 30 minutes on the eliptical 20 minutes of 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 |
| 30 minute walk outside with Emily 20 minutes of 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 |
| 45 minute walk outside with Emily | |
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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 outside | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 minutes recumbent bike - 8 miles 20 minutes of stretching and core | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 minute walk outside | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 minute walk on greenbelt | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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50 minutes walking
20 minutes of 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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25 minute walk on the treadmill
15 minutes of stretching and back 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 |
| Recumbent bike at Axiom - 33 minutes and 9.1 miles | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 25 minute walk on the treadmill at home 4 x 30 seconds of jogging during the walk | |
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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 |
| 20 minutes elliptical - 2.1 miles 20 minutes walking on treadmill with 4 x 30 seconds of jogging 20 minutes of 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 minutes of back exercises, core work and really light 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 | | 3.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.20 |
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31 minutes elliptical - 3.2 miles 25 minutes of weights and back 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 |
| 30 minute walk on treadmill 20 minutes of weights, core and back 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 |
| 25 minute walk on treadmill Easy stretching and back 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 |
| 30 minutes recumbent bike - 7.9 miles 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 |
| 20 minutes of 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 |
| 25 minute walk on treadmill 10 minutes back 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 | | 1.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.40 |
| 12 minutes recumbent bike - 3.2 miles 19 minutes run/walk on treadmill (jogged 9, walked 10) - 1.4 miles Saw the doctor today and got clearance to start running. Only a 5% chance of re-herniating the disc. Foot numbness may be permanent. Surgery and injections are both bad options. P/T may help with education on how to keep back/core safe and strong. |
| Mizuno Wave Alchemy Miles: 1.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
| 20 minutes run/walk on the treadmill (10 jog, 10 walk) - 1.5 miles |
| 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 | | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
| Treadmill - 22:00 Mostly walking, but 6 minutes of jogging. 20 minutes of weights, core and stretching |
| 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Canal Banks - 18:25 My first "real" run in many months. After getting clearance to start running, I did 4 days of some jog/walks of about 20 minutes to ease back into it. Today I ran the whole way. We'll see how I feel tomorrow. For now, it feels great, especially on a nice spring afternoon. Earlier in the day I waked about 2 miles easy on the greenbelt with Emily and Nica. |
| 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 | | 2.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.20 |
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Canal Banks - 19:45 Ran at twilight. Felt pretty decent, and pace was a bit faster than on Sunday. Weights, core and stretching - 20 minutes
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| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Short walk up Bob's Trail with Emily and Nica | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.40 |
| Canal Banks - 20:48 Beautiful afternoon to be out for a jog. Pace was about 8:45/mile. |
| Nike Triax Structure Miles: 2.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.30 |
| Canal Banks - 20:05 Felt pretty good this afternoon. Overall pace of 8:44/mile. Right calf sore after run. Weights, core and stretching - 20 minutes |
| 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 | | 2.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.70 |
| Canal Banks - 24:10 Run right at twilight at 8:57/mile pace. Calf ok - a little sore. Stretching post run. |
| Saucony Progid Guide 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 | | 2.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.60 |
| Treadmill at Axiom - 28:00 Easy jog at the gym. Weights, core and stretching - 20 minutes |
| Mizuno Wave Alchemy Miles: 2.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.40 |
| Canal Banks - 20:43 Felt pretty good considering sleep schedule. 8:35 - 8:40/mile pace. |
| Mizuno Wave Alchemy Miles: 2.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.20 |
| Canal Banks + Neighborhoods - 27:31 Pretty good run at 8:35/mile pace. Back felt good and right calf decent - just a little sore. |
| Mizuno Wave Alchemy Miles: 3.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.30 |
| Neighorhoods - 20:52 Pushed Nica in the stroller. Went to Grace Jordan park and played 30 minutes then came home. Average pace of about 9:05/mile - not bad pushing the stroller. |
| Mizuno Wave Alchemy 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Cassia Park - 20:17 Ran 5+ laps of Cassia on a great afternoon. Average pace of 8:05-8:10/mile - by far my fastest running yet. |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Treadmill - 30:00 Easy run on the treadmill at home. Started super, super slow and picked it up a little at the end. Weights, core and stretching - 20 minutes - first time in 10 days! |
| 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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Neighborhoods + Canal banks - 25:28 Nice run on a beautiful morning. Average pace of 8:25/mile. P.M. - 0.5 miles with Nica in the stroller
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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 | | 2.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.60 |
| Borah track - 20:52 Ran some laps while Emily walked and Nica played in the long jump pit. For the first time since August, my average pace on a run was sub 8:00! (7:58/mile). It seriously hurt though. |
| Nike Triax Structure Miles: 2.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Off - allergies and bad head cold | |
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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. - Run to work - 20:22 With warmer weather, clearance to start running and no childcare pickups for a while, it is a great time to start commuting to work. GPS measures it as 2.55 so round trip we'll call it 5. Felt full of energy this morning and it wasn't too bad of a run. P.M. - Run home - 19:41 It was warm out and I was tired and dehydrated. The runs home will suck on the busy roads at that time of afternoon. Oh well, it's only 20 minutes. Average pace of 7:37/mile - way faster than I've run in months.
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| A.M. - Run to work - 21:09 A little slower than yesterday on a nice warm morning P.M. - Run home - 20:11 Long day at work. Tired but felt ok. 7:55/mile pace. |
| 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 | | 3.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.60 |
| Canal banks - 29:24 Not feeling great today. The whole right side - hamstring, knee, calf and foot - were hurting and not working very well together. Pace was 8:16/mile. |
| Saucony Progid Guide Miles: 3.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.40 |
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Canal banks + BK Track - 20:33
Rough run this morning. Body is just achy and out of whack. Right knee was especially sore. Overall pace of 8:34/mile. Need to get back into my stretching and weights routine. 20 minutes weights, core and stretching
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| Nike Triax Structure Miles: 2.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.20 |
| Treadmill - 20:05 Easy jog at home on the treadmill. Knee felt good at slower speeds. Weights, core and stretching - 20 minutes |
| Mizuno Wave Alchemy 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 | | 5.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.60 |
| A.M. - Run to work - 21:12 Carried a small backpack so pace was a bit slower. 8:20/mile average P.M. - Run home - 23:55 Pretty quick pace, which didn't feel too good. 7:47/mile average |
| Nike Triax Structure Miles: 5.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
| A.M. - Run to work - 20:48 Started slow as knee was sore, but OK run. 8:10/mile average P.M. - Run home - 21:36 Tired, and long day at work. 7:50/mile average |
| Mizuno Wave Alchemy Miles: 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Elliptical + treadmill - 42:25 Decent workout at Axiom. Took it easy on my knee. 27 minutes on elliptical and 15 minutes on the treadmill. |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Canal banks - 25:20 Nice easy run, overall pace of about 8:25-8:30/mile. Felt pretty good. |
| Mizuno Wave Alchemy Miles: 3.00 |
| |
|
| | 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 |
| Greenbelt - 21:31 Pushed Nica in the stroller while Emily was running an errand. Pretty easy pace. Knee felt pretty good at an easy pace and a short distance. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 5 hour hike with Joel and Karl up Station Creek and down Poorman Creek ridge. Feel like all my physical ailments are in the past now after completing this. Body is tired, but back and foot both feel ok, as do my knees. | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Easy walk up Wash Creek with everybody | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.20 |
| Neighborhoods - 25:39 Felt pretty good this evening after a week off from running. 8:03/average pace. |
| Nike Triax Structure Miles: 3.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.70 |
| Scriver Creek - 29:36 Good run out and back up Scriver Creek. Even the moderate elevation gain (400' +) made my quads sore. Beautiful day. Earlier walked the 2 mile Valley High loop pushing Nica in the stroller. |
| Nike Triax Structure Miles: 3.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.60 |
| Greenbelt - 20:10 Stopped at the greenbelt for a quick run on the way back from Garden Valley. Nice sunny, breezy day out. Overall pace of 7:45/mile. |
| Nike Triax Structure Miles: 2.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.40 |
| Treadmill - 20:35 At 9:30 p.m. Moral victory (and felt ok too). |
| Nike Triax Structure Miles: 2.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.30 |
| Treadmill - 20:50 At 6:30 a.m. Felt pretty decent but was jogging slowly. |
| Mizuno Wave Alchemy Miles: 2.30 |
| |
|
| | 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. - Run to work - 20:36
Nice comfortable run on a brisk morning.
P.M. - Run home - 20:00
Felt pretty good today. Numbness in foot is minimal, and my form felt decent. Weights, core and stretching - 15 minutes Just trying to get back in the habit of taking care of my body.
|
| Mizuno Wave Alchemy Miles: 5.00 |
| |
|
| | 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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Treadmill - 21:15 Easy run on the treadmill at 10 p.m. Weights, core and stretching -25 minutes P: 25, 25
|
| Saucony Progid Guide Miles: 2.30 |
| |
|
| | 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 |
| A.M. - Run to work - 19:58 P.M. - Run home - 27:05 Home via Maple Grove. Overall pace for both runs sub 8:00/mile. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run Several hours of yard work and building front porch stairs. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.80 |
| Neighborhoods - 23:05 With Nica in the stroller. Several hours of yardwork in the afternoon. Body is sore for bending and lifting - lots of chainsaw and clipping branches. |
| Nike Triax Structure Miles: 2.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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Treadmill - 24:30
Slow, easy jog on the treadmill at home. Body is pretty sore.
Some light stretching post run. |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Canal banks - 31:40
Nice run right at twilight. Felt pretty good. Overall pace of 7:55/mile.
|
| Nike Triax Structure Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.70 |
| Canal banks - 30:32 Slower pace this evening - 8:10 - 8:15/mile. Felt OK. |
| Nike Triax Structure Miles: 3.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.70 |
|
Greenbelt - 28:34 Ran from Ann Morrison while the girls walked. Warm afternoon and lots of action out on the greenbelt. Overall pace 7:45/mile. Weights, core and stretching - 20 minutes P: 25, 25
|
| Nike Triax Structure Miles: 3.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.70 |
| Canal banks - 30:12 Pretty hot at 3 p.m. Struggled a bit on this run. Pace was about 8:10 - 8:15/mile. Weights - 15 minutes |
| Mizuno Wave Alchemy Miles: 3.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.40 |
| Treadmill - 22+ Easy run in the a.m. |
| Nike Triax Structure Miles: 2.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.70 |
| Canal banks - 30:03 Slowish pace on the canals. Felt ok. |
| Mizuno Wave Alchemy Miles: 3.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.90 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.90 |
| Canal Banks - 30:43 Did some fartlek/pickups on the run - my first time under 7:00/mile since August, I'm sure. Ended up doing 4 x 1:00 at about 6:35/mile and 5 x :30 at about 6:15/mile. No real back or leg pain, but a bit more foot numbness post run than usual. |
| Nike Triax Structure Miles: 3.90 |
| |
|
| | 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 + BK trails - 32:28 First time on the BK trails in a while. Overall a pretty slow and easy run. 8:06/mile average. |
| Mizuno Wave Alchemy Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Neighborhoods - 30:40 Nice run around the neighborhoods and Borah in my new Nike's. Felt pretty good. 7:40/mile pace is actually a pretty steady pace for me right now. |
| Nike Zoom Elite Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.20 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.70 |
| Canal banks + neighborhoods - 37:58 Great run this evening. Started right at twilight and finished in the dark. Cool and breezy. Did 4 x 45 second pickups in the last mile at just over 6:00/mile - way faster than I've run since summer |
| Nike Triax Structure Miles: 4.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.60 |
| Canal banks + BK campus - 29:52 Felt absolutely horrible tonight. Windy out and I had no energy - big time allergies and head cold going on. Did a few light drills on the grass to try to get some pep in my stride, but no dice. |
| Nike Triax Structure Miles: 3.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.30 |
| Elliptical - 30:10 Steady effort at Axiom. Weights - 10 minutes upper body | |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.90 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.90 |
|
Canal banks - 30:20
Got in a run after graduation practice and before heading back for the ceremony. Average pace of about 7:50/mile.
|
| Mizuno Wave Alchemy Miles: 3.90 |
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
|
Scriver Creek - 35:13
Nice run on a warm afternoon. Took the left fork for a few minutes before turning back - I'm not in shape for that yet!
Average pace of about 7:45-7:50/mile. Pretty decent for my fitness and the terrain. |
| 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 | | 3.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.80 |
|
Run in Donnelly - 30:14
Nice morning run from the Zub's place. Felt pretty good.
|
| Nike Triax Structure Miles: 3.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.70 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.20 |
| Canal banks - 25:08 Nice run in the evening with quite a few short pickups during the last 20 minutes. Felt pretty good, although my form and mechanics are horrible. |
| Nike Triax Structure Miles: 3.20 |
| |
|
| | 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 |
| Elliptical + treadmill - 35:00 25 minutes on the elliptical and 10 minutes on the treadmill at Axiom. 10 minutes weights (chest press, lat pulldowns, curls) |
| Nike Triax Structure Miles: 1.10 |
| |
|
| | 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 |
| Treadmill - 20:23 Slow jog on the treadmill after work and before leaving for Garden Valley. |
| Nike Triax Structure Miles: 2.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 |
| Scriver Creek - 44:42 Longest run in time and distance since last August. Felt out of shape, but I wasn't feeling any pain or lack of coordination due to the injuries. Great evening out on Scriver Creek - took the left fork and made it a bit farther once I got back on top. Need to do the whole loop again sometime. |
| Nike Triax Structure Miles: 5.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.15 | 0.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.40 |
|
Treadmill - 30:10
Pretty slow pace, but felt alright. A couple of pickups in the last 5 minutes. |
| Mizuno Wave Alchemy Miles: 3.40 |
| |
|
| | 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 - 27:31
Pretty decent run on the canals. Windy and warm, but it will soon be much hotter. Being heavy and out of shape makes the heat seem way worse. Overall pace of 7:52/mile. |
| Mizuno Wave Alchemy Miles: 3.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.80 |
|
Run from Axiom home - 30:05
Hot, and I didn't feel great. Just trying to slog through a few runs and be consistent this week. |
| Nike Triax Structure Miles: 3.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.80 | 0.00 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 4.10 |
| Run to US Bank and back - 30:21 Great run at 10:30 p.m. Wore a lighter pair of shoes (Asics DS Trainers) and felt great. Did 5 x 20 second pickups in the middle/late part of the run. Felt much better than yesterday. |
| Asics DS-Trainer Miles: 4.10 |
| |
|
| | 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 - 20-25 minutes | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.80 |
| Neighborhoods - 24:16 1st run after 10 days off. Felt pretty good, all things considered. Game plan of weekly miles (assuming health holds up) June 16th: 20 miles June 23rd: 24 miles June 30th: 28 miles July 7th: 32 miles July 14th: 36 miles July 21st: 40 miles July 28th: 44 miles August 4th: 48 miles August 11th: 52 miles August 18th: 48 miles |
| Mizuno Wave Alchemy Miles: 2.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.20 |
| Canal Banks - 25:25 Just a bit under 8:00/mile. Felt pretty good. |
| Mizuno Wave Alchemy Miles: 3.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| Treadmill - 26:30 Slow pace at the gym. Not feeling great. Weights - hard circuit for 15 minutes |
| Nike Triax Structure Miles: 3.10 |
| |
|
| | 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 |
| Harriman Trail - 38:57 Slow pace with Mat. |
| Mizuno Wave Alchemy Miles: 4.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.80 |
| Canal banks - 22:55 Felt decent - stomach still out of whack 6 days later. Didn't wear any GPS devices, but last mile was 7:56. |
| Mizuno Wave Alchemy Miles: 2.80 |
| |
|
| | 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 - 24:09 In a drizzle this morning at 8 a.m. Felt OK, but stomach still queasy. First mile in 8:30 and picked it up a little throughout. Average pace of 8:04/mile. |
| Mizuno Wave Alchemy Miles: 3.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Canal Banks + neighborhoods - 42:40 Late evening jog on the canals. Kept the pace slow and covered 5 miles at an 8:32/mile pace. Longest run since last August, and felt fine doing it. Seem to be mostly over my sickness. |
| Mizuno Wave Alchemy Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Canal banks + neighborhoods - 42:38 Easy run with Rebecca at 9 a.m. Already getting hot - it's going to be a brutal next 7 days. Average pace of 8:28/mile. |
| Nike Triax Structure Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.90 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.90 |
| Greenbelt - 49:28 Ran with Rebecca at 7 a.m. from the DoubleTree, now known as the Riverside. Ran downstream and back and hit as much dirt as possible. Felt pretty good. |
| Mizuno Wave Alchemy Miles: 5.90 |
| |
|
| | 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 |
|
Valley-Hi - 20:10 Ran from the cabin and stayed flat - ran a few laps around the church and park too. Getting hot at 10 a.m. Weights, core and stretching -25 minutes
|
| Mizuno Wave Alchemy Miles: 2.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.45 | 0.50 | 0.25 | 0.00 | 0.00 | 0.00 | 0.00 | 3.20 |
|
Treadmill - 24:30
At home with 4x45 second pickups and 3x30 second pickups. Felt pretty good.
|
| Nike Zoom Elite Miles: 3.20 |
| |
|
| | 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 |
|
15 minute strength workout
2x40 bicycle crunches
2x12 body weight squats
2x12 calf raises/drops
3x12 dips
3x12 pushups
1x12 reverse crunches
stretching
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.60 |
| Canal banks - 28:40 At 7:30 a.m. before leaving for Twin Falls. Out in 14:40, back in 14:00. Felt OK. Overall pace right at about 8:00/mile. |
| Mizuno Wave Alchemy Miles: 3.60 |
| |
|
| | 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 in Twin Falls - 26:16 Ran from Mom and Dad's house to the Shiloh Inn to pick up their car. Did 3.5 miles at a 7:30/mile average. Hot at 10 a.m. |
| Nike Triax Structure Miles: 3.50 |
| |
|
| | 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 + neighborhoods - 27:18 Decent run at 11 a.m. Average pace of about 7:45/mile. |
| Nike Triax Structure Miles: 3.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.30 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
| Scriver Creek - 40:07 Hot afternoon, but a good run. Took it easy going up the road (but still ran at a decent pace) and on the way back opened it up a little bit, including mile 4 in 6:22. Felt pretty good. |
| Nike Triax Structure Miles: 5.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.40 | 0.50 | 0.00 | 0.10 | 0.00 | 0.00 | 0.00 | 5.00 |
| Canal banks + neighborhoods - 40:00 Ran 15 minutes easy on the canals, then did 4 x 10 second hills on Phillippi (not all out). Then during the next 10 minutes I did 3 x 1:00 pickups. Didn't feel that strong, but nice to do a little bit of quality at least. |
| Nike Triax Structure Miles: 5.00 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Greenbelt - 43:59 Did a bit of a progression run on the DoubleTree stretch. Miles of 7:58, 7:27, 6:58, 6:39 and a half mile of 3:15. The last half mile was also hard, but the greenbelt has been changed so that half mile is long and the markers are off. Pretty good workout all together. Ran at 9 pm so it was cooler. |
| Nike Zoom Elite Miles: 6.00 |
| |
|
| | 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 |
| Elliptical + treadmill - 40:30 30 min on elliptical and 10 on treadmill at Axiom. Fairly low intensity. Weights - 20 min hard 2 x chest press machine 2 x bench press 2 x lat pulldown 2 x straight arm standing pulldown 2 x butterfly machine 2 x curl machine 2 x captain chair leg raises 2 x planks (:40 sec) 2 x calf raises back stretches All sets 8-12 reps - no rest between exercises |
| Nike Triax Structure Miles: 1.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| Canals + BK track - 23:39 Super hot at 3 pm and I didn't feel great, so I cut it short. Ran a few laps on the newly resurfaced Bishop Kelly track - really nice facility. Overall pace somewhere between 7:30 - 7:45/mile. |
| Nike Triax Structure Miles: 3.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.70 | 0.00 | 0.00 | 0.10 | 0.00 | 0.00 | 0.00 | 3.80 |
|
Canal banks - 30:35 Easy pace with 4 x 12 second Phillippi Hills - not all out. Hamstring and calf not feeling great on right side on run home. Maybe hills are not an option yet. Weights - 15 minutes at home
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| Nike Triax Structure Miles: 3.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.20 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.70 |
| Treadmill - 30:05 Did 6 x 30 second pickups during the middle of the run. Felt good. |
| Mizuno Wave Alchemy Miles: 3.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.30 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| Greenbelt - 45:58 Progression run on the greenbelt right after a big rain storm. Huge rainbow was a nice backdrop for the first 3 miles. Miles of 8:05, 7:40, 7:24, 6:54, 6:31 and 6:32. Last mile got tough but I'm glad I finished it. Getting stronger. |
| Asics DS-Trainer Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Canal banks + neighborhoods - 32:07 Uneventful run - hot at 11 a.m. Right calf sore two days after doing a longer run. Will have to watch that. |
| 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 | | 7.35 | 0.00 | 0.00 | 0.25 | 0.00 | 0.00 | 0.00 | 7.60 |
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Hillcrest Loop - 1:01 Long run (for me right now) at 7:30 a.m. Just tried to make it an hour going as slowly as I needed for everything to feel OK and not fall apart. Did a 0.25 mile pickup at the end of the run to turn over the legs. Felt pretty good, but right calf, knee and hamstring were all a little bit "off." Weights - 15 minutes
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| Nike Zoom Elite Miles: 7.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.90 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.90 |
| Middle Fork Rd + Garden Valley trail - 51:50 Ran 13 minutes on the road to get the car, then did 8 laps of the Garden Valley fitness trail. Slow trail with thick gravel and a good hill. The loop is about .6 miles. Progressed each lap and finished at about 6:45/mile pace. Good effort. |
| Mizuno Wave Alchemy Miles: 6.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Canal banks - 24:07 Easy run in the evening on the canals. Body was a little bit sore today. Weights - 15 minutes |
| 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 | | 2.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.70 |
| Canal banks - 21:21 Easy run at 8 a.m. Picked some blackberries; ate my fill and took home a bag too. Successful morning. |
| 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 | | 4.20 | 0.00 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 4.40 |
| Borah campus + neighborhoods - 35:42 Was hoping to do a little workout this evening, but it got late and my body wasn't cooperating. First it was the back, then my foot going numb, then my knee - so I read the writing on the wall and jogged pretty easy. Did a few pickups at the end of the run. |
| Nike Zoom Elite Miles: 4.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Canal banks + neighborhoods - 37:35 Real slow pace at 10 p.m. Hydration and blood sugar must have been off as I was dizzy and had blotchy vision. Kept it super slow - 8:21/mile average. |
| 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Hillcrest Loop - 46:48 Ran with Rebecca from the house at 10 a.m. Getting pretty hot already. 8:30/mile average. Felt ok |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Shilo Creek Rd - 36:07 With Rebecca from the cabin at 3 p.m. It was hot and we climbed quite a bit in the short run. Felt better than I thought I would. |
| 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 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| South Fork Rd. - 30:21 Pushed Nica in the chariot while the rest of the kids biked. Most of the run with Travis - mostly at an easy pace. Ran back and forth quite a bit to check on everyone when needed. Some walking at the end. |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Redfish Lake - 35:59 Ran from the Outlet Campground where we were staying. Ran on the beach and some random singletrack before finding the trail I was looking for. Did a few minutes on that before it got too steep and headed back to camp for dinner. 6700' elevation is tough at my marginal fitness level. |
| 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 |
| Canal banks - 23:42 Ran at 9 pm after driving back from Stanley. Picked some blackberries and brought home a bag (added bonus). The empty 24 ounce can of Miller High Life floating by me in the canal as I was picking the berries reminded me I was really living the "High Life." |
| 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 | | 4.00 | 0.00 | 0.00 | 0.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| Canal banks + BK track - 33:56 Body felt absolutely horrible this morning, so I slogged through a few miles. Did 3 x 200m at the track in 44 seconds - it was like nightmares I used to have where I was running in quicksand and getting passed by everyone. At least I got out though... |
| Nike Triax Structure Miles: 4.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 6.70 |
| CSI Fitness Center - 57:32 Worked out with Emily at CSI. Did 28 minutes on the indoor track, including some sprints, 13 minutes on the elliptical and then 16 minutes running back to Mom and Dad's. Actually was fun! |
| Nike Zoom Elite Miles: 6.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.70 | 0.00 | 1.30 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Canal banks + neighborhoods - 37:10 Steady pace with 4 x 2:00 pickups during the middle of the run. Pretty warm still in the evening, but felt OK, especially after a long drive back from SLC. |
| Saucony Progid Guide Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Canal Banks + Neighborhoods - 45:12 Did a progression run this morning with miles of 8:10, 7:47, 7:24, 7:03 and a hard half mile (phone/GPS died - no time). Followed this up with 14 minutes of easier running. Felt ok. |
| 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 | | 2.90 | 0.00 | 0.00 | 0.10 | 0.00 | 0.00 | 0.00 | 3.00 |
| Canal banks - 24:17 Super tired and unmotivated this afternoon, so a short, but hot run on the canals. Picked some blackberries too. 4 x 10 second hard hills. |
| 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 | | 2.95 | 0.50 | 0.25 | 0.00 | 0.00 | 0.00 | 0.00 | 3.70 |
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Treadmill - 30:18
Slow pace with several pickups during the last part of the run.
15 minutes weights |
| Mizuno Wave Alchemy Miles: 3.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Weights - 15 minutes
No run | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.40 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.40 |
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Canal banks + neighborhoods - 40:24
Tired, stessed and poor hydration/nutrition today. Did a progression run in the warm, humid weather. Miles of 8:02, 7:47, 7:27, 7:05, and 6:30. The last mile was a little tough, sadly. |
| Nike Triax Structure Miles: 5.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.90 | 0.00 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 3.10 |
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Canal Banks - 24:03 Easy pace on the canals with a couple of short, quicker pickups. Weights -15 minutes
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| Mizuno Wave Alchemy Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Wash Creek - 1:04 Nice evening run up Wash Creek. Handled it really well, and for the first time in a year, I felt like a little fitness might be coming back. Also, my back, knee and leg all felt pretty decent. |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Elliptical - 40:00 Easy/moderate intensity at Axiom this evening. Felt OK. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.60 | 0.00 | 0.00 | 0.00 | 5.10 |
| Borah track - 43:19 I'll call this one a moral victory. I did not want to get out and run at 9:00 pm and when I started, my body felt horrible. But I just kept jogging, and then did 4 x 200 (average 39) and 3 x 50m hard at the track. Really feel out of sorts, but glad I got out. Weights - 15 minutes |
| Nike Zoom Elite Miles: 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run Weights - 15 minutes | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Treadmill - 40:00
In Winnemucca, NV on the way to Reno. Ran to the hotel next door to use their treadmill at 9 p.m. Decent run. |
| 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 |
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From hotel in Winnemucca - 30:22
Uneventful run around the gorgeous metropolis of Winnemucca. 10 a.m. but fairly hot already. |
| 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 |
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Virginia Lake - 35:09
Hot run in the afternoon on a dirt path around Virginia Lake, which was right behind our hotel in Reno. Did 4 loops of the lake - felt pretty rough. Lots of driving, late nights and poor nutrition/hydration are to blame. |
| 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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Virginia Lake - 29:30
Did 3 loops of the lake on the dirt path. Much better run this morning - got some sleep and feel much more rested. Last mile in 6:32 (pretty fast for me right now!) |
| 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 | 0.10 | 0.00 | 0.00 | 0.00 | 0.00 | 3.60 |
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Canal banks - 28:18
Ran at 6:30 a.m. before work. Felt OK, despite a horrible night of sleep. Out in 14:40, back in 13:38.
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| Mizuno Wave Alchemy Miles: 3.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.20 | 0.00 | 0.40 | 0.00 | 0.00 | 0.00 | 0.00 | 3.60 |
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Canal banks - 27:45
Morning run before work. Out in 14:28, back in 13:17. Did 6 x 20 second pickups on the way back. Felt pretty good. |
| Mizuno Wave Alchemy Miles: 3.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Canal Banks + BK Track - 38:53
It's been a busy last week, and I haven't run much. Landscape and fence projects have taken most of the time. This evening was a slog, but I got through it. 2.5 miles at the track at about 7:30/mile pace.
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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 | | 3.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.20 |
| Neighborhoods + Canal Banks - 26:41
Morning run before work. Really slow pace (8:20/mile) but better by the end. Was treated to a great sunrise.
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| Nike Triax Structure Miles: 3.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.75 | 0.00 | 0.25 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill - 32:10
Easy pace while watching some "Good Will Hunting." Haven't seen that one in a while. A couple of pickups at the end of the run. Body felt really good today.
|
| 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 |
| Neighborhoods - 23:59
Morning run before work. First mile in a blazing 8:43, then a bit faster from there. Overall pace of 8:03/mile.
|
| 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 | | 4.60 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 5.10 |
| BK Campus + Neighborhoods - 40:23
Ran pretty easy and did 8 x 100m strides on the soccer field at Bishop Kelly. Felt OK tonight, but getting a bad sore throat.
|
| Mizuno Wave Alchemy Miles: 5.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Military reserve - 1:09
Long run from the YMCA with a group of about 7 runners, including Travis. Great group of people, and we had a nice run on the trails. Felt fine at the end, so I think I can finally start bumping it up a little bit. I think I've been babying myself in fear of injuring my back or losing more feeling in my leg. The reality is that if I increase things slowly and pay attention, I should be fine.
|
| Nike Triax Structure Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.60 | 0.00 | 1.00 | 0.60 | 0.00 | 0.00 | 0.00 | 5.20 |
| Treadmill at Axiom - 40;30
Easy run with 10 x 1:00 on, 2:00 off. "On" segments weren't blazing, but fast enough to get my legs moving.
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| Nike Zoom Elite Miles: 5.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.25 |
| Mtn biked about 13.5 - 14 miles from the cabin. Went up Scriver Creek, hoped to take the left fork but the bridge has been taken out, so I came back the same way.
Call it 3.25 easy 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 | | 2.90 | 0.00 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 3.20 |
| Neighborhoods -24:25
2 laps around the block at 9 p.m. Took a break from some work I had to take home - drag. Did 5 x 20 second pickups in the last half of the run. Back sore from raking pine needles, wheelbarrowing, and probably mtn biking.
|
| Nike Zoom Elite Miles: 3.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| A.M. - Run to work - 20:41
P.M. - Run home - 26:34
Extended it a bit along the canals behind school. Hot out!
|
| Nike Zoom Elite Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.25 | 1.25 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| South Cole canal banks - 32:27
Quick run after work. Got hit by a big storm right at the end of the run. Huge winds and rainstorm. Did a progression run of 7:59, 7:28, 7:05, 6:35 and then 0.25 miles at 6:24 pace. Felt good this afternoon.
|
| 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| A.M. - Run to work - 18:37
Fastest time to work yet - I was late, so I had to move it.
P.M. - Run home - 22:26
|
| Nike Zoom Elite Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Run to Terrace Lakes pool - 24:05
From the cabin at 10 a.m. at a pretty easy pace. Felt kind of lazy this morning and called it good with 3 miles.
|
| 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 | | 6.10 | 0.00 | 0.20 | 0.20 | 0.00 | 0.00 | 0.00 | 6.50 |
| A.M. - Treadmill - 20:11
Really slow pace with a short pickup near the end
P.M. - Canal banks - 30:35
Moderate pace with 4 x 15 second Phillippi hills. Hot out!
|
| Nike Triax Structure Miles: 6.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.40 | 0.00 | 1.10 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| A.M. - Treadmill - 20:15
P.M. - Greenbelt - 1:01
For the most part, a good run on the greenbelt and onto the dirt trail past Park Center. Started a tempo 35 minutes into the run, and about 7 minutes into my tempo, my calf seized up. I limped back the last few miles fearing that it had to do something with the nerves from my back injury, but now I'm hopeful it's just a cramp. I'll stretch it really good and see how it feels tomorrow.
|
| Nike Triax Structure Miles: 2.50 | Nike Zoom Elite Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.80 | 0.00 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 6.00 |
| A.M. - Run to work - 28:24
Added a mile behind school in the field to the canal and back. Nice morning
P.M. - Run home - 18:05
Quick pace on the run home with a hard pickup for 1:00 -1:30 at the end.
|
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| White Cloud trails - 36:26
Great run from the Sun Valley Inn. Did a big loop on the trail behind the golf course. Could run this every day if I lived in Sun Valley...
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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 | | 4.80 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| White Cloud trails - 34:10
Same as yesterday, but harder pace. Great run again - feeling relatively fit. Amazing trail system in the Wood River Valley.
|
| 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill - 33:30
Super, super slow jog on the treadmill at home. Dead tired at 9 pm.
|
| Saucony Progid Guide Miles: 4.00 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| A.M. - Neighborhoods - 19:45
Really nice morning run before work. 7:54/mile average.
P.M. - Castle Rock loop - 30:24
Was in the east end, so I ran up Castle Rock and down the neighborhoods right at twilight, finishing in the dark. Love those trails out there...
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Canal banks - 37:35
Tough run on a hot afternoon. It has been a long week and this one was just a struggle.
|
| 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 | | 5.40 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Greenbelt - 1:01
Struggled again today. Did 4 x 5:00 pickups in the second half of the run at 6:28/mile average. Thought I might be able to do these at 6:00/mile or better, but it was just tough. Need to get my miles up and start picking up the intensity a little bit.
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| Nike Zoom Elite Miles: 8.50 |
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Greenbelt - 33:05
Pushed Nica in the "new" double stroller. Nice afternoon.
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| Nike Zoom Elite 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 - 1:02
Ran at 5 a.m. in the rain after dropping mom and dad off at the airport. Started near Ann Morrison and went upstream to Warm Springs Mesa and back. Really enjoyed the quiet and calm of the morning.
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| Nike Zoom Elite Miles: 8.00 |
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| A.M. - Run to work - 19:22
P.M. - Run home - 22:20
Average pace of 7:23/mile on the way home. Not bad.
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| Nike Zoom Elite Miles: 5.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Hulls Gulch+ - No time
Long run with a group from the YMCA. Up Hulls and onto the upper Hulls trail, back on the ridge and down into the Military Reserve. Did a hard mile with two of the guys in the reserve, which pretty much ensured my last 15 minutes was a full on jog.
Took a lot out of me, but I'm happy I pushed the envelope a little bit today.
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| Mizuno Wave Alchemy Miles: 12.00 |
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Canal banks - 23:02
Easy shakeout run. Legs a little tired from yesterday's long run.
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| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Hull's Gulch - 40:27
Ran with Travis from Camelsback. We went part way up the gulch and back, and did some trails on the lower part. We ran pretty easy, but it was a great day to be out.
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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 | | 2.90 | 1.50 | 1.60 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Greenbelt - 42:17
Ran from Park Center and did 10:00 (2:45 rest), 5:00 (1:30 rest) and 5:00 pickups at a 6:23/mile average. A bit better than last time, but still was thinking I could approach 6:00/mile much more comfortably. Not yet.
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| Nike Zoom Elite Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.80 | 0.00 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 6.00 |
| Canal banks - 45:58
Pretty easy run with 5 x 10-15 second Phillippi Hills half way through. Great afternoon to be out running, even though I did not feel strong at all.
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| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Warm Springs Loop+ - 1:17
Ran from the cabin past Terrace Lakes and did a small loop off Warm Springs Rd. Finished up with a couple of road miles on the Middle Fork Rd. Average pace of 7:42/mile - not bad for the terrain.
Beat the rest of the day! 10 milers take a lot out of me these days.
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| Nike Triax Structure Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Elliptical + bike - 40:00
Did the elliptical for 30 and the bike for 10 at Axiom. Glute is pretty sore from yesterday, so kept the intensity pretty low.
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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 |
| 5 Mile Gulch to Orchard Gulch - 42:51
Ran with Travis on the best trails in Boise. The last climb up to the summit on Orchard Gulch is a beast. Scenery was awesome and it was a phenomenal afternoon to be outside.
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| 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 | | 3.30 | 0.00 | 0.00 | 1.70 | 0.00 | 0.00 | 0.00 | 5.00 |
| Elliptical + treadmill - 41:20
Easy 20 minutes warmup on the elliptical, followed by 10 x (1:00 on, 1:00 off) on the treadmill at just under 6:00/mile pace. Felt pretty good - easy workout.
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| Nike Zoom Elite Miles: 3.00 |
| |
|
| | 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 - 10+
Stroller run to Grace Jordan and back with Nica. Family time over fitness time today.
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| 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 | | 5.30 | 0.00 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 5.50 |
| A.M. - Run to work - 19:32
Felt good, ran easy. Average pace of 7:48/mile
P.M. - Run home - 21:45
Steady with a couple of pickups at the end of the run. Pace was 7:13/mile.
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| 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 | | 8.75 | 0.00 | 0.00 | 0.25 | 0.00 | 0.00 | 0.00 | 9.00 |
| A.M. - Garden Valley Trail - 44:20
Ran from the cabin through Crouch and then took the gravel path to the high school, and finished back at Old Crouch Rd. where Emily picked me up. Great morning with some nice views. Pace was 7:26/mile.
P.M. - Canal Banks - 23:21
Steady on the canals with 5 x 15 second hard hills on Aurora St. Felt pretty good.
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| Mizuno Wave Alchemy Miles: 5.90 | Nike Zoom Elite Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.70 | 0.00 | 0.00 | 1.30 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill - 32:45
Slow pace with a bunch of pickups at around 6:00/mile pace. Felt like I'm getting sick; hopefully I fight it off.
Weights - 20 minutes hard circuit at lunch
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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 | | 3.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.60 |
| Canal banks - 30:00
Slow run this evening. Hydration and blood sugar issues caused blurry vision and diziness early in the run. Called it early. Average pace of 8:20/mile. Tomorrow will be a better day.
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| Nike Triax Structure Miles: 3.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.10 | 0.50 | 1.00 | 0.50 | 0.00 | 0.00 | 0.00 | 7.10 |
| Mission Bay Path - 51:08
In San Diego for a few days, and I took a nice evening run from the hotel. A few hours earlier I'd enjoyed a double burger, fries/onion rings, coke and milkshake from Hodad's, and we'd had a bit a of a long day of travel. But once I got going, it was great. Tons and tons of runners out, and on the way back to the hotel, I picked it up and started picking people off. Finished with a 6:10 mile and a 2:55 half before a short cool down.
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| Nike Zoom Elite Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.90 | 0.00 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 6.10 |
| Fiesta Island and Mission Bay Path - 47:31
Ran in the morning, and my legs were a little beat from yesterday's travel and last night's harder run. Went out to Fiesta Island for a few miles on sand and dirt, then finished back on the Bay Path at the end. Beautiful, sunny morning out and again, lots of company on the run.
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| Nike Zoom Elite Miles: 6.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.20 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.20 |
| Mission Bay Path - 1:08
A nice Saturday morning run past Sea World, then back the other way. Did a progression of 8:02, 7:47, 7:32, 7:33, 7:12, 7:07, 6:44, 6:37 and then a cool down of 7:55. Lower legs and calves got a little bit beat up and tired by the end, but all in all, a great morning to be out with everybody else. San Diego is a fit city...
15 minutes of good stretching, core and situps post run
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| Nike Zoom Elite Miles: 9.20 |
| |
|
| | 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 | 0.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Tecolote Canyon Trails - 46:50
Nice afternoon run from the hotel onto some trails I saw on Google Maps. I guess they go on for a lot longer, but today, this was good enough. Nice to be on some soft surfaces. Also did 5 x 10-12 second hard hill sprints at Presidio Park earlier with the family.
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| Nike Zoom Elite Miles: 6.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Mission Bay Path - 39:42
Last run in San Diego. Got out at 7:30 a.m. and it was nice and cool. Did a progression run of 7:58, 7:24, 7:08, 6:50 and 6:15 before a short cool down. Great morning run. Feel like my fitness took a big jump in 5 days - hope I can keep it up back in Boise.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 3.60 |
| Elliptical + treadmill - 31:30
Did 14 minutes on the elliptical and 17 minutes on the treadmill at Axiom. Finished with 5 x 30 second pickups at 5:40/mile pace, which felt pretty easy. Didn't have a lot of energy or enthusiasm tonight.
Weights, core and stretching - 15 minutes at the gym
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| Mizuno Wave Alchemy 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run
Weights at work - 15 minutes
4 x 6 x 115 - bench
4 x 6 x 40 - db incline press
core work between each set
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.80 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.80 |
| Englefield Greens - 41:29
Progression run down the canal to Englefield Greens, where I did several laps. Miles of 7:49, 7;13, 6:44, 6:32 and 6:21, then a jog home. The last mile did get a little bit tough. Good workout - feeling the strength coming along.
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| Nike Triax Structure Miles: 5.80 |
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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 | 0.30 | 0.00 | 0.00 | 0.00 | 3.00 |
| Treadmill - 24:28
Late night run at 10:30 p.m. Nice and easy with a couple of pickups at the end. Felt great.
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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 | | 7.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.40 |
| Cassia Park - 57:06
Pretty easy run on a nice afternoon. Took the canal banks to Cassia and did several laps. Average in the 7:40 range.
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| Nike Triax Structure Miles: 7.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.70 | 0.00 | 0.00 | 1.30 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill - 30:38
At home at 10 pm. Did 10 x 45 second pickups in the last 20 minutes, which felt good.
Weights, core and stretching - 20 minutes
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| 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Run to pick up car - 27:09
Easy pace at 8 pm. Been fighting some sickness the past few days - doing better now.
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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 | | 11.20 | 0.00 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 11.50 |
| A.M. - Boise bench/Greenbelt - 1:18
Had the day off work, so ran at 9 am on a great morning. Started slow but finished the last few miles at a steady pace. Overall at 7:38/mile pace. Ran down the canals to the Orchard St. greenbelt access, through Ann Morrison, up Crestline and past South Jr High home. Nice loop.
P.M. - Neighborhoods - 12:54
Pushed Nica to the park and back in the stroller, plus some good play time.
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| Nike Triax Structure Miles: 10.10 | Nike Zoom Elite Miles: 1.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 1.00 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| Noon: Treadmill at home - 35:33
Good solid run, legs felt fine.
P.M. - Canals + Englefield Greens - 40:53
Progression run of 7:50, 7:23, 6:52 and 6:37, then did 4 x 15 second pickups in the last mile. Cool and rainy, but really nice being out. Great evening.
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| Saucony Progid Guide Miles: 4.70 | Nike Zoom Elite Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.65 | 0.00 | 0.00 | 0.15 | 0.00 | 0.00 | 0.00 | 4.80 |
| Canal Banks - 37:41
Morning snow gave way to a nice afternoon. I wore my trail shoes but the canals were in great shape, so they weren't needed. Ran fairly slowly and did 4 x 12 sec. Phillippi hills. After 21+ miles in the previous 2 days, I actually felt pretty good.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Neighborhoods + Borah track - 39:05
Early morning run in the cold - not used to that yet. Started slowly and progressed to a moderate clip by the end. 8:25, 8:02, 7:36, 7:25 and 7:29. Overall pace of 7:48/mile.
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| Mizuno Wave Alchemy Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.10 |
| St. Al's loop - 40:00
Warmer and a little drizzly this morning. Route went past Englefield Greens to Emerald to Curtis and then Randolph. Started really slow and progressively warmed up and got into a little groove. 8:34, 7:56, 7:39, 7:34 and 7:23.
15 minutes of weights at work - legs/back
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| Mizuno Wave Alchemy Miles: 5.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 5.60 |
| 1.5 mile wo, 5k tempo, 1 mile wd
Windy but warm evening. Ran in a tshirt and shorts (that was nice). Did a 5k tempo at the Borah track in 19:55 (6:22 average) with splits of 6:25, 6:21 and 6:21. Felt Ok, didn't push all out but it was a solid effort.
15 minutes of weights at work - chest
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| Asics DS-Trainer Miles: 5.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.40 |
| A.M. - Run to work - 20:48
Averaged about 7:45/mile. That's pretty good for me in the morning.
P.M. - Run home - 20:35
Didn't feel great, but a decent pace (7:20's).
|
| Mizuno Wave Alchemy Miles: 5.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.10 | 0.00 | 0.00 | 0.00 | 6.50 |
| Anderson Creek to the cabin - 47:05
Morning soak in Anderson Creek hot springs, then ran back to the cabin at a solid pace. A net downhill, but some nice uphill segments too. Great day in Garden Valley...
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| Nike Zoom Elite Miles: 6.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 3.30 |
| Treadmill - 27:00
Slow pace at home on the treadmill at 9 p.m. A couple of pickups at the end of the run.
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| Saucony Progid Guide Miles: 3.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.70 |
| Canal banks - 21:07
Didn't have much time, and didn't feel good, so the result was a short run in the dark.
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| Mizuno Wave Alchemy Miles: 2.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.70 |
| Treadmill - 32:20
Easy pace at 10 pm in the new Asics. Definitely stable but not soft by any means. Should be a good shoe though.
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| Asics GT-1000 Miles: 3.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| Canal banks - 32:00
Ran right at twilight. Decent run at about 7:45/mile.
Weights - 15 minutes at work. Chest and legs
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| Asics GT-1000 Miles: 4.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.80 | 0.00 | 0.00 | 1.50 | 0.00 | 0.00 | 0.00 | 5.30 |
| Canal Banks + BK track - 39:10
Did a psedo-workout this evening. Did not have much mojo and a couple nights of really bad sleep were probably to blame. Ended up doing 3 x 600 at 2:16 (about 6:00/mile pace) and 3 x 200 at 40. Better than nothing, I guess.
|
| Nike Zoom Elite Miles: 5.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Harrison Hollow trails - 36:06
With Spencer from his house. It was a mud-fest and I went down a couple of times on the hills. Nice to see Spencer and get out and run in the hills for a bit.
Stretching and core - 15 minutes
|
| Mizuno Wave Alchemy Miles: 4.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.70 | 1.20 | 0.00 | 0.10 | 0.00 | 0.00 | 0.00 | 8.00 |
| Greenbelt - 59:10
Ran from the DoubleTree upstream and back. Gorgeous day, and I did a bit of a progression run. Miles of 8:04, 7:57, 7:35, 7:30, 7:04, 6:49, and the last 1.2 at 6:27 pace. Did a couple of quick accelerations during the cooldown. This was much tougher than it should have been, but the nice scenery and weather made up for it.
Weights, core and stretching - 15 minutes
|
| Nike Zoom Elite Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| A.M. - Treadmill - 20:45
Bad night of sleep with sick kids. Overslept the alarm so just got in 20 minutes of the treadmill at a slow pace.
P.M. - Neighborhoods -29:31
Easy pace in the dark after work. Overall pace of about 7:45/mile.
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| Saucony Progid Guide Miles: 2.40 | Asics GT-1000 Miles: 3.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.40 |
| Treadmill - 20:24 Overslept again and just had time for 20 easy minutes. Felt better than yesterday. |
| Asics GT-1000 Miles: 2.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.80 | 0.50 | 0.00 | 0.00 | 0.00 | 6.30 |
| Treadmill - 50:00
Ran an easy 32 minutes, then did 4 x 200m and 2 x 600m pickups. Felt pretty good this evening.
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| Nike Air Streak Miles: 2.30 | Asics GT-1000 Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run
20 minutes weights hard at lunch (upper body only)
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Run to gym+ - 54:51
Ran 12 minutes outside, then did 23 minutes on the treadmill (including 6 x 1:00 pickups) and 20 minutes at a steady effort on the elliptical. Really tired - it's been a long week.
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| Nike Zoom Elite Miles: 4.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 1.5 mile wo; 4 x 200, 4 x 600; 1 mile wd
Did a morning workout at the Bishop Kelly track. It was brisk, but nice. The 200s were untimed, and the 600s averaged 2:12. Lower back felt stiff and the mechanics felt way off, but it was actually an improvement from last week doing a couple of 600s. I'll keep trying to slowly progress.
|
| Nike Zoom Elite Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.20 |
| Middle Fork Rd. - 1:00
A great morning run with a brisk temp of 17 degrees when I started. Completely quiet and tranquil the whole run - no vehicles, no people the entire run. Gradual uphill on the way out made for a quicker return trip, with the last four miles under 7;00/mile pace. Hit snow and ice at mile 3.5 so I had to tread carefully for a bit. Overall pace was sub-7:20, so a solid run. For some reason, I was pretty spent for the next several hours - kind of like I'd run a race.
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| Nike Triax Structure Miles: 8.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.90 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.40 |
| Treadmill - 33:12
Busy last couple of days, and the whole family has not been feeling great. Big time lack of sleep. Got a short treadmill run in at home this evening, so we'll call it good. Did a couple of pickups near the end and I actually felt alright.
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| Asics GT-1000 Miles: 4.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.90 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.90 |
| Rock Creek Park - 29:30
Nice run from my parent's house in Twin Falls. Nice warm weather, and great to be out.
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| Nike Triax Structure Miles: 3.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.70 |
| Rock Creek Park - 35:31
Had to work up a little bit of an appetite this morning, so I could enjoy my turkey. Another warm day in Twin Falls. Felt OK - average pace of about 7:32/mile.
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| Nike Triax Structure Miles: 4.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 1.20 | 0.00 | 0.00 | 0.00 | 8.40 |
| A.M. - Run to work + canal banks - 38:35
Pretty easy pace - not feeling great. 7:43/average.
P.M. - Treadmill - 23:44
Got in a couple of extra miles this evening, and did 6 x 1:00 and 2 x :45 pickups. Good effort.
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| Asics DS-Trainer Miles: 3.40 | Mizuno Wave Alchemy Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Neighborhoods - 38+
Took the girls out in the double stroller for a few minutes, then did the rest of the run with Emily. Average pace of around 11:00/mile. Hadn't run with Emily for a long time! It was nice to get out on a really warm late afternoon.
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| Nike Zoom Elite 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 | | 4.90 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.90 |
| Neighborhoods - 47:50
Ran 35 minutes with Emily while pushing the girls in the double stroller. Then finished with 12 steady minutes (sub 7:00/mile) around the neighborhood. Super cold out, and going to be much colder.
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| Mizuno Wave Alchemy Miles: 4.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.40 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 0.00 | 5.70 |
| Treadmill - 49:30
Easy jog on the treadmill at home at 9 pm. Not feeling great, and everyone at work is sick too. Did a couple of easy pickups in the last five minutes.
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| Asics GT-1000 Miles: 5.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Canal banks - 32:13
Cold out and several inches of snow. First run in 3 days - felt pretty decent.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Weights, core and stretching - 20 minutes easy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 20 minutes weights at work - shoulders, chest and legs
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.20 | 0.00 | 0.40 | 0.00 | 0.00 | 0.00 | 0.00 | 6.60 |
| Canal banks + neighborhoods - 53:22
Great run around the canals and the streets. Took it pretty easy for the most part, with a hard pickup from the Zub's house home.
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| Nike Zoom Elite Miles: 6.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Weights - 15 minutes at work.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| Neighborhoods - 25:22
At 9:30 pm, fairly slow pace in the snow.
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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. - Neighborhoods - 20+
P.M. - Weights, core and stretching - 20 min
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
| A.M. - Neighborhoods - 20+
P.M. - Neighborhoods - 20+
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| Asics Trail Miles: 2.70 | Asics GT-1000 Miles: 2.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.30 |
| Canal banks - 33:04
Been fairly sick most of the week. Lungs and sinuses burning with every breath I took in.
Weights, core and stretching - 15 minutes easy
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| Mizuno Wave Alchemy Miles: 4.30 |
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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 |
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| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Tamarack resort - 23+
In Tamarack for a few days. Took my first run in at least 10 days - have been down for the count with the flu or something. Great to be out running but coughed up a lot of nasty green stuff afterwards.
P.M. - Skate skiing 30+ minutes - Been a few years since I'd done this, but it was free so I flailed around a bit. Trails were icy and the snow was marginal. Super fun sport that I wish I could devote some more time to.
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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 |
| Tamarack - 32:00
Great morning run from the cabin. Ran a few laps on some x-country ski trails that had been groomed and packed down, but nobody's using them. I didn't sink down too much, and I had a great run. Lungs feeling a bit better today - not so much coughing - and I even managed a decent pace in the snow and ice at 5000'.
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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 |
| Tamarack - 31:05
Same as yesterday on the x-country ski trails. Super morning to be outside, and was happy to average 7:45/mile on the snow and trails.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 0.40 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill - 30:35
Back to Boise today, and wasn't up to running in the inversion. As it was, my lungs suffered even on the treadmill. Decent run though, and did 5 x 30 second pickups in the last 10 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 | | 4.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.30 |
| Canal banks + Borah campus - 33:08
Felt pretty good and averaged 7:42/mile. The canals were icy and slow, so I detoured and ran a couple of laps around Borah at about 7:15/mile pace.
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| Mizuno Wave Alchemy Miles: 4.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 852.65 | 21.50 | 17.25 | 17.85 | 0.00 | 0.00 | 0.00 | 909.25 |
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| Mizuno Wave Alchemy Miles: 222.20 | Nike Triax Structure Miles: 348.60 | Saucony Progid Guide Miles: 31.00 | Nike Zoom Elite Miles: 178.90 | Asics DS-Trainer Miles: 23.40 | Asics Trail Miles: 24.10 | Asics GT-1000 Miles: 30.70 | Nike Air Streak Miles: 2.30 |
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