| 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 | | 628.60 | 5.50 | 10.30 | 10.70 | 0.00 | 0.00 | 0.00 | 655.10 |
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| Asics GT-1000 Miles: 63.80 | Mizuno Miles: 222.60 | Saucony Progrid Guide Miles: 21.30 | Road Bike Miles Miles: 178.60 | Asics DS-Trainer Miles: 2.40 | Single Speed Miles Miles: 10.00 | Nike Zoom Elite Miles: 48.20 | Hoka Clifton Lite Miles: 278.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Elliptical and treadmill - 40:00
20 minutes on the elliptical and 20 minutes on the treadmill, mostly walking, but with 6 x 1:00 jogging segments at about 11:30/mile pace. Ankle felt perfectly fine.
2 months without much exercise, except for some upper body weights and light recumbent cylcing.
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| Asics GT-1000 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 | | 1.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.60 |
| Treadmill - 25:00
Mostly walked, but jogged a total of 5 minutes. A little pain, so I took it easy. A bit of swelling after.
25 minutes of weights, core and stretching
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| Asics GT-1000 Miles: 1.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.50 |
| 5 min elliptical + 25 minutes hard weights
At the gym next to the hotel in San Diego. The hotel gym was actually a MMA center. I was a little out of place but tried my best.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.30 |
| Path from hotel - 20:00
Easy, tentative jog from the hotel along the bay path. Ankle was not 100% but not too sore if I stepped carefully. Average pace of about 8:50/mile. First actual run in about 2 months.
Weights - 15 minutes circuit at the hotel gym
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| Asics GT-1000 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 | | 2.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.30 |
| Path from hotel - 20:00
About the same as yesterday. A little soreness but nothing too major. Averaged about 8:45/mile. Great to be out in the sun.
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| Asics GT-1000 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 |
| No run
Last day in San Diego. Ankle was a little sore from all the walking around, so I didn't want to push it.
Weights - hard 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 |
| 15 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 | | 2.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.30 |
| Neighborhoods - 20:00
Nice afternoon out in shorts. Did some easy running in the neighborhood at about 8:35 - 8:40/mile. Need to be on absolutely flat because slants or dips in the road put additional strain on the ankle.
Core and stretching - 10 minutes
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Weights at work during lunch - 20 minutes hard
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.40 |
| Treadmill - 30:00
Jogged really slow for about 15 minutes, then had some pain so walked the last 15 minutes on a high incline.
Weights and core - 20 minutes
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| Asics GT-1000 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 10 minutes elliptical and 20 minutes weights (hard) at Axiom
Later a mile at the Cupid Run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.40 |
| Neighborhoods - 20+
Ran at 9 a.m. and felt pretty good. Average pace of about 8:30/mile.
Core - 15 minutes
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.20 |
| Cassia Park - 23+
Jogged around while Nica rode her bike. We stopped a few times to play on the playground and in the sandboxes.
Later walked 3+ miles and weights - 30 min
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| Saucony Progrid Guide 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 |
| 30 minutes biking (15 on road bike and 15 on recumbent)
25 min weights at gym
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| Road Bike Miles 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 | | 2.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.40 |
| Neighborhoods - 20:00
Just under 8:30/mile pace. Felt ok
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| Asics DS-Trainer 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 25 minutes weights at work at lunch
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.40 |
| 15 minute jog at Avimor on the way to Garden Valley. Stroller tire went flat, it started raining and Nora started crying. Call it good at 15 minutes.
15 minutes of core later
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| Saucony Progrid Guide 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 | | 3.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.40 |
| Run from Axiom - 34+
Ran with Emily at about 10:00/mile pace around the neighborhoods and a few laps around a park.
Also did 25 minutes of weights at Axiom
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.40 |
| Neighborhoods - 30:50
First 13 minutes pushing the double stroller, then the rest solo. Felt ok
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| Saucony Progrid Guide Miles: 3.40 |
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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 |
| 15 minutes elliptical and 30 minutes hard 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 | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| Neighborhoods - 25:12
Pretty good run at about 8:10/mile pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| Canals + neighborhoods - 25:00
Felt very slow and out of shape but it was my fastest run back. Ave pace of 8:05/mile. Canals probably a little too rutted right now
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Greenbelt - 40:28
Nice run on a sunny afternoon. Started at the Riverside and went downstream and back. Longest and fastest run since ankle injury - average pace of 8:04/mile.
20 minutes hard circuit in a.m.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.20 |
| Elliptical + treadmill - 21:00
15 minutes ellipitcal and 6 minutes on the treadmill. Ankle was sore and foot unstable all over so I took it easy.
Weights - 30 minutes hard
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.40 |
| Treadmill - 21:05
Easy pace at home on the treadmill. Ankle was OK at slow speeds and careful, deliberate foot placement.
Weights/circuit - 20 minutes hard at lunch at work
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| Asics GT-1000 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Run from work - 24:20
Got to work early and ran 3 miles, then lifted about 20 -25 minutes in the weightroom at work. Nice to do that for a change. Will I do it much in the future? Probably not, but it is nice to get it out of the way in the morning.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Run to Terrace Lakes+ - 24:15
Ran from the cabin to the pool, with a loop on the golf course too. I was hurting bad this morning.
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| Asics GT-1000 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 | | 4.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| Canal banks + BK track - 45+
Jog with Emily at about 11:00/mile pace. First and last few minutes pushing the double stroller.
In the morning, I biked about 10 miles on the single speed bike on the South Fork Rd. Nice ride, but man I'm out of shape.
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| Mizuno Miles: 4.10 | Single Speed Miles Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.20 |
| Neighborhoods - 25:10
Ran a quick-ish 20 minutes solo at about 7:35/mile, then pushed Nora for a short loop around the block.
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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 |
| 13 mile bike ride - From home to Federal Way bike path and back
20 minutes circuit at lunch - hard effort
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| Road Bike Miles Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.80 |
| Canal banks - 30:00
Nice early evening run but it was harder than it should have been. Ave pace of about 7:47/mile
Weights - 20 minutes at lunch, including BP of 185. Sore back in pm
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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 |
| Elliptical+treadmill - 28:00
Pretty easy at the gym
25 minutes of core and weights (mostly core). Good workout
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| Saucony Progrid Guide 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Neighborhoods - 21:15
Nice easy jog at 10 pm just to get outside. Warm with a light, cool breeze
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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 |
| Kleiner Park - 26:25
Ran a 1 mile fun run with the family in 11:15, then a couple more miles around the park solo. Great race by Nica to go the whole way without stopping.
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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 |
| Little City of Rocks - 34+
I think it had been about 17 years since I'd been out here, but it is only 10 minutes from Joey's house so I took an easy morning run here. Awesome place and would have liked to go back further but the trail was a little rough for my ankle. Great way to start the day
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| Asics GT-1000 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 | | 3.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.70 |
| Elliptical - 27:30
Decent effort at Axiom, followed by 25 minutes of weights.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Biked 10 miles (41+ minutes) around the neighborhoods. Back tire was losing air so I had to stay within a mile of home.
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| Road Bike Miles Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.40 |
| Neighborhoods + Canal banks -25:27
Steady pace (ave 7:28/mile) on a nice, breezy afternoon. Hard effort for me right now. Forgot ankle brace so it was a little tender.
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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 + BK Campus - 26:03
A slow jog on a nice evening. Watched a few events while jogging around the BK track. Track season always has a special, nostalgic feeling to me.
20 minutes weights, core and stretching at home
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| Asics GT-1000 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| In LaQuinta Hotel in Ely, Nevada on the way to Las Vegas
10 minutes ellipitcal
20 minutes circuit weights
15 minute run (1.9 miles) outside
Basic fitness 2.0 in my life right now
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| Nike Zoom Elite Miles: 1.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Hiking in Red Rocks
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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 |
| Hiking in Red Rocks
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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 - 41+
Ran most of it with Emily, then the last few minutes with Nica down the street and back. During the middle of the run, I did a 1000m pickup at the Borah track at about 6:25/mile pace.
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| Asics GT-1000 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 minutes weights hard 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 | | 2.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.60 |
| Treadmill - 22:15
Easy run on the treadmill in Garden Valley. Did some yardwork for a few hours before hand.
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| Nike Zoom Elite 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 | | 3.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.80 |
| Canal banks - 30:15
Tough run but a gorgeous day out. Struggled to run under 8:00/mile pace.
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| Nike Zoom Elite 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 | | 2.10 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 0.00 | 2.40 |
| Treadmill at Axiom - 22:00
Mostly a slow jog with a few pickups in the 6:20s range.
30 minutes weights
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Canal banks - 31:21
A bit cooler today with big winds, but still a fairly nice spring day. This run did not feel easy, despite a slow pace. Did a couple of 400s at Borah track.
Weights and core - 20 minutes easy at home
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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 | | 3.30 | 0.00 | 0.00 | 0.40 | 0.00 | 0.00 | 0.00 | 3.70 |
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Neighborhoods + Borah track - 20:05
Quick run in the short time I had. Did 3 x 200 pickups at the track in 41-42.
Later in the evening, 10 minutes on the elliptical and 35 minutes of weights
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| Nike Zoom Elite 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 | | 4.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
| Greenbelt - 31:20
Nice day for a run. Pushed myself a little and even finished with a sub-7 last mile. Average pace of 7:28/mile.
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| Asics GT-1000 Miles: 4.20 |
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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 |
| 20 minute circuit at home
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.60 | 0.00 | 0.00 | 0.40 | 0.00 | 0.00 | 0.00 | 3.00 |
| Canal banks + Borah track - 23:10
Ran pretty easy with 3 x 200 at Borah in 41.
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| Asics GT-1000 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Elliptical - 10 minutes
Weights - 35 minutes
Late evening workout at Meridian Axiom. Getting stronger.
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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 |
| Borah track - 1:20
40 laps on the big 4-0.
It was a nice morning - cool and a few drops of rain - but I was excited to this. Emily ran the first hour at the track and we did a few miles together. Nice when she can average 9 min miles and run with me. Quads got a bit tired at about mile 8 but I generally just enjoyed my time out there on the track. Dodged around the Special Olympics track practice, but it was inspiring if nothing else.
Later in the morning did 40 pushups.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.60 |
| Elliptical - 15 minutes
Weights and core - 25 minutes
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Downtown to Military Reserve - 26:40
Did a few miles during Nica's music lessons. Hot out! Felt pretty good. Happy with how the ankle is progressing.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Treadmill at Axiom - 20:00
Pretty decent run at just under 8:00/mile pace.
20 minutes solid weight session before the run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Neighborhoods - 20:10
Ran in the dark at 9:30 pm.
Core - 10 minutes easy, but stomach still bugging me
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| Asics GT-1000 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 | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 10 minutes elliptical
30 minutes weights
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.40 |
| Run to St. Als - 20:03
Slow jog in the dark to get the car.
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| Saucony Progrid Guide 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 | | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
| South Fork Rd. - 40:03
Great morning run with Jeremy W. along the S. Fork Rd. Picked it up on the way back and even ran the last 2.3 at a sub-7 pace. Felt great all day after this run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.60 | 0.00 | 0.00 | 0.40 | 0.00 | 0.00 | 0.00 | 3.00 |
| BK Campus - 22:48
Ran at twilight and did 2 x 25 seconds on the grass and 2 x 200 on the track. Just starting the very slow progression back into basic quicker running.
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| Saucony Progrid 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 | | 2.30 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Treadmill - 20:30
Before work at an easy pace.
25 minutes of easy circuits at home in the evening
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| Saucony Progrid Guide Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.30 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Treadmill - 20:40
Pretty easy pace at 6:30 a.m.
Weights - 35 minutes hard in evening at Axiom
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| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 4.40 |
| Canal banks + Borah track - 34:00
Pretty nice run at twilight. Did 5 x 100 strides at the track and felt somewhat decent with them.
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Borah track - 28+
Pushed the girls in the double stroller to the track and back, then did a mile in about 7:30 while down there. Super tired and no energy this afternoon.
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| Asics GT-1000 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 | | 5.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
| CSI - 40:27
Ran many loops on the trails of my old stomping grounds. Really hot out so I was able to run shirtless, which was great. Average pace of 7:44/mile.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.70 | 0.00 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 3.90 |
| Rim trail - 36:39
Walked for a couple of miles with the family from Evil Kinevil's ramp along the Rim Trail. Then after Nora fell asleep in the BOB, Emily and I jogged back and forth on the trail for a couple of miles. Another beautiful warm day in Twin Falls.
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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 | 0.20 | 0.00 | 0.00 | 0.00 | 3.00 |
| Canal banks - 22:50 Quick run after work. Not used to the heat yet. 3 x 20 second pickups in the last mile. 20 minutes weights at lunch |
| Nike Zoom Elite Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Canal banks + neighborhoods - 36:42
Left achilles was sore so I had to keep the pace slow. It was a nice, cool evening out and I enjoyed the run, but I'm worried about the achilles.
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| Nike Zoom Elite Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 10 minutes elliptical (achilles hurt doing this)
10 minutes recumbent bike (3 miles)
25 minutes weights
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.60 |
| Neighborhoods - 20:53 Achilles was a little better but still sore, so I just did an easy jog at just under 8:00/mile pace. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.60 |
| Elliptical - 10 min Treadmill - 15'min Bike - 12 min (3.5 miles) 2 x 10 dips 4 x 20 push-ups Kind of frustrating. Achilles too sore to do very much | |
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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 |
| |
| Asics GT-1000 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 20 minutes weights at lunch
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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 hard circuit/weights at hotel in Seattle
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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 |
| Snoqualmie pass - 26:55
Achilles got worse throughout run - really bad by the end. Too bad, this would be a great place to run. Looking at some time on the bike I think
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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 easy circuit at home
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 10 minutes elliptical
10 minutes recumbent bike (3 miles)
20 minutes weights
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Neighborhoods - 16+
Easy jog in the new Hokas to test out how my achilles felt. It was managable for a short run. Will try another one tomorrow. Hokas are a trip...
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| Hoka Clifton Lite Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Neighborhoods - 20:06
Jog at twilight. Achilles felt pretty decent.
25 minutes of easy weights and core post run. Left shoulder is really jacked up still so I'm not able to do much
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| Hoka Clifton Lite 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 | | 4.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.40 |
| Military Reserve - 35+
Nice run from downtown. Did a short military reserve loop and really enjoyed it. Overall pace of 8:02/mile. Achilles ok during run but sore after.
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| Hoka Clifton Lite 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Canal banks - 23:48
Easy run right at twilight.
Easy weights and core - 25 minutes
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| Hoka Clifton Lite 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 |
| Neighborhoods - 21:53
Easy jog in the dark. Average pace of 8:07/mile.
20 minutes of weights at work during lunch. Focused on really light weights and some lower body stuff
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| Hoka Clifton Lite 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 | | 2.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.70 |
| Canal banks loop - 30:11
Easy jog with Emily and both girls in the stroller. Nica did run some of it though.
Core - 10 minutes
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| Hoka Clifton Lite 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 | | 3.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.60 |
| BK track - 30:11
Really slow run this evening. It's been a long week and I need some sleep tonight. Average pace probably inthe 8:20s.
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| Hoka Clifton Lite Miles: 3.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| Great Potato 5K - 38+
Jogged/walked with Emily and Nica while pushing Nora.
30 minute run home from Ann Morrison after the race at about 7:40/mile pace.
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| Hoka Clifton Lite 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 | | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
| Borah Park - 13+
Jogged the girls to the park and back and played for about an hour.
Taking the day light.
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| Hoka Clifton Lite 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Biked down to Performance Bicycle and back and did a few minutes in the neighborhoods. Got some work done on my tires. 5.5 miles.
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| Road Bike Miles 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 | | 3.90 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.90 |
| Canal banks + Borah track - 31:07
Pretty easy run (7:59/mile) at twilight. Felt ok but kind of lethargic.
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| Hoka Clifton Lite 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 | | 2.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.70 |
| Neighborhoods - 26:45
Jogged with Emily and pushed both girls in the double stroller.
Later biked 6.3 miles at twilight around the neighborhoods.
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| Road Bike Miles Miles: 6.30 | Hoka Clifton Lite 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 | | 3.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.40 |
| Canal banks - NT
Can't remember anything about this one...
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| Hoka Clifton Lite Miles: 3.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Canal banks + neighborhoods - 32:53
Slow pace in the morning. Achilles pretty sore.
1 mile later running down the Kids Capital Classic race course.
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| Hoka Clifton Lite Miles: 5.00 |
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| | |
|
| | 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 |
| |
| Saucony Progrid Guide Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Bench loop after work. Lots of traffic.
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| Road Bike Miles Miles: 8.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.30 |
| Canal banks - 18+
Achilles too sore to do much. Stopped the run early.
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| Hoka Clifton Lite Miles: 2.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mile family jog
Later, about 8 miles on the road bike in about 30 minutes.
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| Road Bike Miles Miles: 8.00 | Hoka Clifton Lite Miles: 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| | |
|
| | 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 of core and light weights in Garden Valley
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Garden Valley track - 20+
Easy jog with Emily pushing Nora in the stroller.
Also some core work later in the evening.
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| Asics GT-1000 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Biked 8 miles in about 31 minutes
Also some core work
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| Road Bike Miles Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.60 |
| Neighborhoods - 20:55
Nice jog in the dark at 10 pm. Average pace of about 8:05/mile.
Achilles felt fine - so now I just need to keep up some consistency of 30-40 minute easy runs and bike rides with some core work.
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| Hoka Clifton Lite 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 |
| Hiked about 1:30 - 2:00 on Four Mile Creek near the S. Fork of the Salmon. Carried Nora in the backpack.
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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 in G.V. - 20+
Easy jog at 10 pm
Earlier did 25 minutes of core/light weights
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| Hoka Clifton Lite 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 20+ minutes of easy weights and core at the gym
21 minutes on the recumbent bike (6.2 miles)
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.70 |
| St. Al's and back - 31:12
Slow run at 10:30 pm. Still hot outside.
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| Hoka Clifton Lite 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 |
| Biked about 8 miles around the Bench. Super hot at 2:30 pm
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| Hoka Clifton Lite Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.80 |
| Stroller run to Zubs and back
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| Hoka Clifton Lite Miles: 0.80 |
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 10 mile ride in the heat of the afternoon. Orchard to Victory to Gowen and back.
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| Road Bike Miles Miles: 10.00 |
| |
|
| | 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 - 20:00
Easy jog.
10 minutes core post run.
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| Hoka Clifton Lite 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 | | 2.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.40 |
| Treadmill - 20:00
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| Hoka Clifton Lite Miles: 2.40 |
| |
|
| | 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 |
| A.M. - Canal banks - 20:00
7:50/mile pace
P.M. - Bike ride - 7.8 miles in 30 minutes
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| Road Bike Miles Miles: 7.80 | Hoka Clifton Lite 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 |
| 30 minutes weights & core at home
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.30 | 0.90 | 0.60 | 0.00 | 0.00 | 0.00 | 0.00 | 3.80 |
| Treadmill at Axiom - 29+
Did some pickups of 2:15, 2:00, 1:45, 1:30, 1:15 and 1:00 from 6:31 to 6:10 pace. Felt like I handled it well.
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| Hoka Clifton Lite Miles: 3.80 |
| |
|
| | 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 |
| Rim Trail - 27:14
Mostly with Karl and the dogs.
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| Hoka Clifton Lite Miles: 3.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| CSI gym - 25+
5 minutes elliptical and 20 minutes on indoor track. Last half mile quicker pace (6:30s).
15 minutes weights/core
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| Hoka Clifton Lite Miles: 2.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Stanley Lake trail - 45+
Great trail run with Rebecca, Travis and Arn. Awesome scenery. Flat until last few minutes.
Earlier ran about 2 miles easy with Nica while she rode on some trails near camp.
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| Hoka Clifton Lite Miles: 7.00 |
| |
|
| | 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 |
| Greenbelt - 42+
With Rebecca from the DoubleTree upstream to the Broadway Bridge and back.
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| Hoka Clifton Lite Miles: 5.00 |
| |
|
| | 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 |
| Biked a nice loop. Garden St. access to BSU stadium to Protest Hill to Kootenai to Randolph.
Weights/core 25 minutes at home
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| Road Bike Miles Miles: 11.80 |
| |
|
| | 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 |
| Biked about 7 miles easy at twilight. Truth be told, I had a couple of drinks before heading out on this one.
|
| Road Bike Miles Miles: 7.00 |
| |
|
| | 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 |
| Biked about 11 miles on the greenbelt from home, and ended up at the zoo. Then rode home 5 miles about an hour later after going to the zoo with the fam.
|
| Road Bike Miles Miles: 16.00 |
| |
|
| | 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 |
| 20 minute circuit at the cabin
| |
|
| | 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 |
| South Fork Rd. - 38:33
With Travis. It was pretty warm at 10:45 am and neither one of us was feeling that great. Good to get a run in though.
|
| Hoka Clifton Lite Miles: 5.00 |
| |
|
| | 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 |
| Biked the neighborhoods for about 30 minutes
20 minutes circuit - basically light weights and core. Example: crunches, planks, reverse crunches, donkey kicks, knee circles, leg swings, curls, db squats, lying chest press, calf raises, back exercises, etc. Anything that doesn't hurt the shoulder. No rest between sets. At least 12 reps of everything -up to 25 for core stuff.
|
| Road Bike Miles Miles: 7.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Canal banks - 30:11
7:33/mile average. Hot and it nearly killed me.
|
| Hoka Clifton Lite 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 |
| Biked 7 miles in about 28 minutes in the neighborhoods. Didn't feel good at all so glad I got out.
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| Road Bike Miles Miles: 7.00 |
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 25 minutess circuit - fairly light and 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 | | 2.70 | 0.00 | 0.00 | 1.10 | 0.00 | 0.00 | 0.00 | 3.80 |
| BK track - 29:48
Jog to the track and back, then did 4 x 200 and 3 x 300 with equal jog recoveries.
200s: averaged 43.3 (5:48/mile); 300s: averaged 1:07.3 (5:59/mile).
Actually felt nice to do some basic work at sub 6 pace.
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| Asics GT-1000 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 | | 4.70 | 0.00 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 4.90 |
| Downtown + Boise High track - 37+
Nice run while Nica was at music. Stopped at the Boise High track and did 3 x 100 strides pretty fast. Felt really good today.
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| Hoka Clifton Lite 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 | | 3.00 | 0.00 | 1.20 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
| BK track - 32:29
Did 4 x 2:00 at about 6:22/mile pace with 200m jogs. Just introducing a little work at tempo pace. Sad workout but a start.
10-15 minutes core workout
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| Hoka Clifton Lite Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Treadmill - 20:10
Short run before going out for the evening
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| Hoka Clifton Lite 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 | | 3.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.30 |
| Grace Jordan path - 32:01
Jogged to Grace Jordan and back with Nica on her bike, then ran 3 laps with her, and about a mile and half solo.
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| Hoka Clifton Lite Miles: 3.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.90 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.90 |
| Middle Fork Rd - 18+
Ran from town to the church to get the car after we floated the river.
Earlier 0.5 miles with Nica around the Grace Jordan path.
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| Hoka Clifton Lite Miles: 2.90 |
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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 |
| 20 minutes core/light weights
Short bike ride (neighborhood commute)
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| Road Bike Miles 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 | | 2.30 | 0.00 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 2.60 |
| Boise High track - 20+
Short run during Nica's piano lesson. At the track I did 4 x 100 strides.
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| Hoka Clifton Lite 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 |
| Biked 8 miles in about 31 minutes in the neighborhood
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| Road Bike Miles Miles: 8.00 |
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 20 minute circuit in the back yard. Good workout.
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.80 | 0.00 | 0.00 | 0.00 | 3.80 |
| Grace Jordan path - 33+
Part of it with Nica, part solo (fartlek for 6 laps) and part pushing the double stroller.
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| Nike Zoom Elite 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Biked 20 miles - 1:16
From Riverside Hotel to Highway 21 Bridge and back. Saw a bobcat and a fox. Overall a successful ride.
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| Road Bike Miles Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 10 minutes 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Canal banks - 36+
At 9:30 a.m. Fairly cool still. Average pace of 8:03/mile.
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| Hoka Clifton Lite 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 40 minutes weights and core at home. Didn't work that hard
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.30 |
| Treadmill - 30:00
Slow at home
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| Hoka Clifton Lite Miles: 3.30 |
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.20 |
| Walking/jogging to Grace Jordan and back and around path.
With the girls
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| Nike Zoom Elite Miles: 1.20 |
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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 |
| 25 minutes circuit workout at home
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.30 |
| Trail in Bend - 24+
Easy run on a dusty trail Rocco drove me to.
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| Hoka Clifton Lite Miles: 3.30 |
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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 |
| 20 minutes recumbent bike at Axiom - 6 miles
20 minutes weights/core
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Biked 8 miles in about 32 minutes - South JHS Loop
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| Road Bike Miles Miles: 8.00 |
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Weights and core 20 minutes
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.40 | 0.00 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 2.70 |
| Greenbelt - 21+
From downtown during Nica's lesson. 4-5 pickups last half.
20 minutes weights and core - chest press and ab work
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| Nike Zoom Elite 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Biked 8 miles in 30 minutes in neighborhoods
Weights and core - curls, single arm rows, goblet squats
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| Road Bike Miles Miles: 8.00 |
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.70 |
| Canal banks - 20:44
About 7:45-7:50 pace. Achilles still sore from Monday.
Core and db chest press - 25 minutes (Mostly core)
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| Hoka Clifton Lite Miles: 2.70 |
| |
|
| | 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
20 minutes recumbent bike at Axiom
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.60 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 2.10 |
| Grace Jordan path
2 laps hard at 1:17
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| Nike Zoom Elite Miles: 2.10 |
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Grace Jordan Path + Canal banks - 34+
Jogged to Grace Jordan and did a mile, then 2 miles on the canals solo.
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| Hoka Clifton Lite Miles: 4.00 |
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.80 | 0.00 | 1.20 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Canal banks + Englefield Greens - 31+
Easy with 4 x 2:00 pickups at around 6:15-6:20 pace.
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| Hoka Clifton Lite Miles: 4.00 |
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.70 | 0.00 | 0.80 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Treadmill - 30:45
Really slow and easy with 4 x 1:15 pickups
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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 | | 4.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.40 |
| Canal banks - 35+
Average pace of about 8:02/mile. Hot out but made it through ok. Just taking some baby steps right now. Bad calf and hamstring spasms post run.
Core/back rehab stretching and rolling later in PM
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| 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 | | 3.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 4.00 |
| Neighborhoods - 31:54
Nice run in the dark at 9 pm. Kind of rainy and cool. Average pace of 7:58/mile. Did a few pickups in the last half of the run.
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| Hoka Clifton Lite 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 | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| Downtown Boise + Military Reserve -49:25
Longest run (distance and time) in months. Body felt pretty good. Did a loop in the lower military reserve and it was beautiful.
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| Hoka Clifton Lite Miles: 6.20 |
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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 |
| Good stretching, core and foam rolling
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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 from Wings - 23:56
Easy run while the girls were at swim lessons. Started out slow but felt pretty good by the end of the run.
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| Hoka Clifton Lite 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 |
| Trail Creek Rd - 30+
Ran on the bike path from the Inn up to Trail Creek Cabin and back. With Karl, Jacob, Luke and Nica on bikes. Pushed Nora on the way back.
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| Hoka Clifton Lite Miles: 3.50 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.30 |
| Greenbelt - 24+
Had time for a short run after doing some errands. From Idaho Camera to the greenbelt upstream and back. Average pace of 7:23/mile - moving pretty quickly right now for my level of fitness.
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| Hoka Clifton Lite Miles: 3.30 |
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|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.20 |
| Canal banks - 24:10
Ave pace of 7:33/mile.
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| Hoka Clifton Lite 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 | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| Grace Jordan Path - 30+
Jogged over and back with Nica on the bike, then a few laps with her and a few solo.
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| |
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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 |
| BK track - 27:45
Really slow crappy run in the dark. Just a few laps on the track then back through the neighborhoods. Low motivation and body just sore and stiff.
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| Hoka Clifton Lite 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Biked to St. Als to get the car at 7:30 am
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| Road Bike Miles 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Tram trail to Rock Garden - 1:12
Pre Wedding run with Mat, Casey and several others. Parked 1.5 miles away from Municipal meetup due to traffic from Fit One race. Longest run in a year probably. Although it was mostly slow, it was great to get out on the trails.
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| Hoka Clifton Lite Miles: 8.50 |
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Canal banks - 23:53
Not on the top of my game for this one, but got a few miles in. 7:57/mile average.
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| Hoka Clifton Lite 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 |
| Greenbelt + Military Reserve - 49:24
Decent, but slow run on a hot day. Did a bit over 2 miles on the greenbelt then my standard loop in the reserve. Average pace of 8:09/mile, with a last mile of 7:17. Left achilles sore.
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| Hoka Clifton Lite 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Canal banks - 25:01
Slow slow run at about 8:20/mile pace.
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| Hoka Clifton Lite 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 |
| Greenbelt + downtown - 39:33
During Nica's music lessons. Unmotivated but at least covered a few miles. Achilles pretty sore.
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| Hoka Clifton Lite 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 | | 2.70 | 0.00 | 0.40 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| Treadmill - 30:00
Slow jog at home on the treadmill with a few pickups in the last 5 minutes.
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| Hoka Clifton Lite Miles: 3.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Run from Wings - 31:02
During the girls' swimming lessons. 7:41/mile average.
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| |
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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 |
| Garden Valley path - 39+
Ran from town on the path to the high school and back. Did a couple of laps at the track. Great morning - was glad to be out. 7:46/mile average.
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| Hoka Clifton Lite 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 | | 4.70 | 0.00 | 0.00 | 0.40 | 0.00 | 0.00 | 0.00 | 5.10 |
| Grace Jordan path - 43+
Lots of laps, mostly solo. Did some drills and lots of accelerations. Felt great when I was done. It was nice to shed the Hokas and run in some lighter shoes, and also to do some nice uptempo stuff.
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| |
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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 | 0.40 | 0.00 | 0.00 | 0.00 | 3.00 |
| Treadmill - 24:00
Mostly easy at home with some pickups near the end. Horrible air quality with the fire, so indoors was the only viable option.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 1.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Treadmill - 47:08
Another smoky day outside and I had some time, so I worked out at Axiom Park Center. After some stretching and light core and weights, I did a progression run of 9:12, 8:16, 7:47, 7:24, 6:37 and 3:12 (half mile) followed by a short cool down. Felt pretty strong but didn't want to push it too much further. Will add more time as I get more consistent.
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| |
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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 |
| Ann Morrison Park - 34+
Ran from the rental. Mostly easy pace but felt pretty good. Achilles sore even with Hokas (maybe more than with regular trainers) so I may give the other shoes a shot for a while.
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| Hoka Clifton Lite Miles: 4.30 |
| |
|
| | 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 |
| Jaguar Joggers practice
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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 |
| Greenbelt - 28:12
From downtown. Ave pace of 7:48/mile. Achilles really sore in the Asics - need to use orthotics or retire the shoes.
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| Asics GT-1000 Miles: 3.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.30 |
| Jaguar Joggers practice
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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 - 25:03
Ran after the Borah Future Lions XC race Nica ran in. Ave pace of 7:49/mile. Watched a big fox for a full minute and got some video of him, which was cool.
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| Hoka Clifton Lite 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Greenbelt loop - 35:00
Started from Idaho Camera and ran downstream on the greenbelt then came back on Chinden and up Orchard. Solid evening run at 7:41/mile.
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| |
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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 - 25:02
Easy morning run at 8 a.m. Nice sunrise. Average pace of 8:20/mile.
Felt kind of old and creaky this morning.
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| Hoka Clifton Lite Miles: 3.00 |
| |
|
| | 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 - 25:48
Ave pace of 8:00/mile. Some blood sugar issues.
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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 |
| Canal banks - NT
Jogged with the elementary teams (mostly Nica). Some walking involved.
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| Hoka Clifton Lite Miles: 3.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Canal banks - 26:14
Did a couple of 0.25 mile pickups at a pretty easy pace. Overall average of 7:33/mile for the run.
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| Hoka Clifton Lite Miles: 3.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.80 | 0.00 | 0.00 | 0.80 | 0.00 | 0.00 | 0.00 | 5.60 |
| Canal banks + BK track - 40:56
Did a little work at the track to practice running sub 6:00/mile pace again. Started real easy with 4 x 200 at 43 and 1 x 400 at 1:29. Speedwork and Hokas do not really mesh.
0.4 miles later in the evening.
15 minutes weights, core and stretching
|
| Hoka Clifton Lite 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 | | 4.90 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.90 |
| Canal banks + neighborhoods - 39:15
Ran easy not too long after a big lunch. Felt Ok - average pace of 7:55/mile.
15 minutes of weights, core and stretching
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| Hoka Clifton Lite 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 | | 5.90 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.90 |
| Fire roads -53:12
Was at the cabin for a bit today, and ran from the Banks-Lowman highway up the forest service road that goes up Garden Mountain. The first 2 miles were way too steep for me (gained 1100 feet in all) and I had to walk a couple of times. It leveled out so the middle 2 miles were nice, but the last bit was too steep for good downhill running. Humbling, but a great afternoon to be out there.
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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 |
| Jaguar Joggers practice
Some jogging, steady running, lunges, drills, pushups etc
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 5.60 |
| Downtown Boise + Military Reserve - 45+
First really cold day of the year. Bonked big time but realized my hydration and nutrition were pretty much nill all day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Jaguar Joggers practice
Mostly laps on the path, but some games of tag involved too.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
| Presidio + Old Town - 32:05
7 a.m. run from the hotel in San Diego. Felt pretty good - nice to be out in the warm weather first thing in the morning.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.80 |
| San Diego River bike path - 39:44
Super slow 7 a.m. run from the hotel. First mile of 8:55 was about as fast as I could go. Hamstring, achilles and back were all feeling crappy. Got the last 2 miles sub-8:00, so that was good, I guess.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| San Diego River bike path - 35:46
8 a.m. run from the hotel. Last day in this amazing place. Average pace of 7:53/mile.
15 minutes of weights, core and stretching at home after we got back.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.80 |
| Downtown Boise + Military Reserve - 45:59
15 minutes downtown, then the small military reserve loop. Cold and windy. Great trail run.
Hamstring a bit sore.
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| Asics GT-1000 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Canal banks - 25:37
Hamstring was pretty tight and sore, so I had to just jog easy today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.20 | 1.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.40 |
| Elliptical + treadmill - 36:25
15 minutes on the elliptical then 21 minutes on the treadmill, including 4 x 2 min pickups at 6:30/mile pace.
10 minutes stretching and light core post run
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Run to Terrace Lakes - 31+
9:30 a.m. run and I felt absolutely awful. Feel like I'm getting sick, and the hamstring is really tight and sore too. Could use some sleep.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Treadmill at Axiom - 28:05
Slow pace - hamstring was pretty sore to start with. Slowly worked down to about 8:00/mile by the end.
Woke up pretty sick - but took 2 naps today and I think I've fought it off.
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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 |
| Canal banks + Grace Jordan path - 38+
At Jaguar Joggers practice, with about 2.5 extra miles afterward. Hammy runnable at slower than 8:00/mile pace, which is fine.
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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 | 0.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Elliptical + treadmill - 42:00
18 minutes on the elliptical, then 24 minutes on the treadmill at a progression pace, down to 6:30/mile. Hamstring tight and sore.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| Neighborhoods - 34+
Ran with Girls with Grace and Jaguar Joggers, mostly with Nica actually. The kids did well.
10 minutes of core/stretching
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| Hoka Clifton Lite 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 | | 3.30 | 0.20 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Run from Wings - 31:35
Standard 30 minute run during swimming lessons. Did a few pickups on the way back but it really irritated the hamstring so I had to jog it in.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 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 | | 6.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.60 |
| Canal banks - 30:00
Pretty slow run on the ice and snow. Hadn't run in a week - sinus infection, hamstring sore and other issues. Hope to get back to the swing of things.
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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 - 24:50
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 3.30 |
| Neighborhoods - 30+
At Jaguar Joggers practice. A couple warm up laps, drills and stretching, then a continuous easy 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 | | 3.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.60 |
| Canal banks - 27:54
Pretty decent pace at twilight.
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| Hoka Clifton Lite 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Cassia Park loop - 43:35
7:50/mile average. Felt ok. Canals pretty slow and muddy/icy.
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| Hoka Clifton Lite Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.70 | 0.00 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 3.00 |
| Neighborhoods - 22:13
Felt like a pretty quick pace. Did a few laps on the Grace Jordan path and did a few quick pickups.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.10 |
| Treadmill - 20:00
Easy jog after my first Fit Mania class. Legs will be thrashed tomorrow I'm sure
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.30 | 0.50 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.30 |
| Run home from downtown - 41:09
Through Ann Morrison and the Morris Hill cemetery. Did 2 x half mile pickups at 3:15 and 3:09. Felt great this evening.
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| Hoka Clifton Lite 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 | | 2.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 3.00 |
| Jaguar joggers practice
Decent workout, including some faster stuff on the path.
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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 |
| Hulls Gulch - 45+
With Mat and Saga. Nice run - went easy. Stopped a few times for walk breaks and to talk with some friends we saw.
Earlier in the day - 40 minutes Fit Mania core workout. Brutal.
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| Hoka Clifton Lite 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 |
| Canal banks - 31:40
Easy run on the canals. Average pace of 7:55/mile. Body pretty sore today.
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| Hoka Clifton Lite 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 | | 3.30 | 0.00 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 3.50 |
| Jaguar Joggers practice
Did some easy running, 4 x 100 sprints, flag football and then 10 minutes solo home.
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| Hoka Clifton Lite Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.70 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 4.20 |
| Military reserve loop - 33:40
Ran from downtown. Nice run on some great trails. Did 6 x 30 second pickups during the last half of the run.
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| Nike Zoom Elite Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.80 | 0.00 | 0.00 | 0.00 | 5.20 |
| Neighborhoods - NT
At Jaguar Jogger practice, then did 10 minutes after with 5 x 1:00 pickups.
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| Hoka Clifton Lite 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 | | 2.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.40 |
| Treadmill - 21:00
Easy jog - not much time this evening.
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| Asics GT-1000 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 | | 2.40 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.40 |
| Neighborhoods - 28+ Ran a mile with Nica then a hard mile in 6:27 followed by easy running at 8:00+ pace. Pouring rain at twilight. | |
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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 |
| Christmas Run - 22+ Ran with Nica and we had a blast. Averaged about 10:30 pace. Great turnout of Jaguar Joggers and Girls With Grace runners. | |
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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 | 1.70 | 0.60 | 0.00 | 0.00 | 0.00 | 8.20 |
| Greenbelt - 1:03
Great morning to be out. Sunny and decent temps. Ran from the Riverside downstream past Glenwood and back. On the way back in, I did a few pickups.
0.6m - 6:28/mile; 0.6 m - 6:20/mile; 0.5m - 6:14/mile; 0.4m - 6:10/mile; 0.2m - 6:00/mile.
Recoveries averaged about 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 | | 2.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.60 |
| Neighborhoods - 20:35
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| Hoka Clifton Lite 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 | | 2.20 | 0.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Treadmill - 20:45
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Canal banks - 32:55
In the snow.
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| Hoka Clifton Lite Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| Canal banks - 34:04
In the slush and snow with a few pickups on clear pavement midway through the run. Glad to average 8:00/mile in the conditions.
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| Hoka Clifton Lite Miles: 4.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.30 | 0.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill - 30:00
Mostly easy with 12 x 20 second pickups at at slowish pace (6:30)
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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 | | 3.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.70 |
| Canal banks - 31+
Slow pace on the ice and 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 | | 3.60 | 0.00 | 0.20 | 0.10 | 0.00 | 0.00 | 0.00 | 3.90 |
| Canal banks - 30:53
Did 3 x 12 second Phillippi hills then 2 x 40 second pickups in the last mile.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 628.60 | 5.50 | 10.30 | 10.70 | 0.00 | 0.00 | 0.00 | 655.10 |
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| Asics GT-1000 Miles: 63.80 | Mizuno Miles: 222.60 | Saucony Progrid Guide Miles: 21.30 | Road Bike Miles Miles: 178.60 | Asics DS-Trainer Miles: 2.40 | Single Speed Miles Miles: 10.00 | Nike Zoom Elite Miles: 48.20 | Hoka Clifton Lite Miles: 278.90 |
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