| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 542.00 | 9.80 | 7.00 | 13.70 | 0.00 | 0.00 | 0.00 | 572.50 |
|
| Nike Zoom Structure Miles: 267.90 | Hoka Clifton Lite Miles: 41.70 | Hoka Infinite Miles: 130.00 | Scott Miles: 108.20 | Road Bike Miles Miles: 178.10 | Saucony Progrid Guide Miles: 11.10 | Asics DS-Trainer Miles: 3.70 |
| |
|
| | 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 |
| 20-30 minutes of strength exercises at the cabin.
Also shoveled snow for at least an hour.
| |
|
| | 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 |
| Fit Mania workout - 45 minutes - lower body
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.80 |
| Treadmill - 30:15
First run of 2017, and it was pretty good. Both big toes are severely blistered from the Fit Mania workout yesterday so I mostly ran slow. Glutes super sore too.
|
| Nike Zoom Structure Miles: 3.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.20 | 0.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Treadmill - 23:32
At Axiom. Did a few pickups at 6:35/mile pace.
Weights - 20 minutes - chest and back. Right shoulder really sore again.
|
| Nike Zoom Structure Miles: 3.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.30 |
| Neighborhoods - 20:00
Jog right at twilight in a couple inches of new snow.
Core - 10 minutes post run
|
| Hoka Clifton Lite Miles: 2.30 |
| |
|
| | 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 |
| Greenbelt - 35:09
Snowy quiet morning on the greenbelt. Ran from Ann Morrison upstream and back. Nice run. Average pace of 7:53/mile.
|
| Hoka Clifton Lite Miles: 4.40 |
| |
|
| | 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 |
| Fit Mania workout - 40 minutes
| |
|
| | 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 |
| Neighborhoods - 30:54
In the snow and slush with the Snow Trax on. Average pace of 8:09/mile. Canals not good yet.
|
| Nike Zoom Structure Miles: 3.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.10 | 0.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.30 |
| Treadmill at Axiom - 34:23
Miles of 8:57, 8:08, 7:44 and 7:22 then a short pickup at 6:35/mile pace.
Felt pretty good.
|
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Weights - 25-30 minutes at home
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.90 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.90 |
| Treadmill - 30:25
Mostly easy with some pickups.
|
| Nike Zoom Structure Miles: 3.90 |
| |
|
| | 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 |
| Fit Mania workout - 40 minutes - lower body
| |
|
| | 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 |
| Elliptical - 15 minutes
Strength work - 20 minutes - core and arms/shoulders.
Ended with some sprints on the basketball court.
| |
|
| | 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 |
| Fit Mania class - 45 minutes - circuits (full body)
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.30 | 0.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.70 |
| Treadmill - 30:20
At Axiom. Did a few pickups in the last mile.
Shoveled snow for 2+ hours in Garden Valley earlier in day.
|
| Hoka Clifton Lite Miles: 3.70 |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.20 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 0.00 | 3.40 |
| Neighborhoods - 26:20
Skipped and slided all around the neighborhood. 7:51/mile average
|
| Nike Zoom Structure Miles: 3.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Weights - 25 minutes circuit at home
| |
|
| | 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 |
| Neighborhoods - 27:50
Ran, then did 45 minutes Fit Mania workout - circuits.
|
| Nike Zoom Structure Miles: 3.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.40 | 0.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.70 |
| Treadmill - 30:00
Mostly easy with a few pickups.
|
| Nike Zoom Structure Miles: 3.70 |
| |
|
| | 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 |
| Weights - 25 min at home. Mostly squats, lunges, pushups, chest press. Good workout
| |
|
| | 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 | 0.50 | 0.00 | 0.00 | 0.00 | 4.10 |
| Downtown/Boise High track - 32:46
Did some pickups at the track, on a stretch that was snow and ice free.
|
| Nike Zoom Structure Miles: 4.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.80 |
| Treadmill - 30:35
Easy pace at home with a few pickups.
|
| Nike Zoom Structure Miles: 3.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Neighborhoods - 31:00
Past Intermountain Hospital/Liberty Park area. Decent run.
|
| Nike Zoom Structure Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.40 | 0.00 | 0.50 | 0.50 | 0.00 | 0.00 | 0.00 | 4.40 |
| Greenbelt - 32:43
With pickups of 3:00 - 2:00 - 1:00 on way back.
|
| Nike Zoom Structure Miles: 4.40 |
| |
|
| | 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 - 30 minutes upper body
| |
|
| | 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 at home - legs and core
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.60 | 0.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Treadmill - 24:40
Easy with a few pickups.
|
| Nike Zoom Structure Miles: 3.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Canal banks - 23:51
Nice morning out on the canals. Will be too muddy now for the next few weeks.
Weights - 20 minutes upper body/core at home
|
| 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 | | 3.10 | 0.00 | 0.60 | 0.20 | 0.00 | 0.00 | 0.00 | 3.90 |
| GJ path + neighborhoods - 30:00
Did some shorter pickups on the path and then 2 x 2:00 in the neighborhoods.
|
| Nike Zoom Structure Miles: 3.90 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.70 |
| Picked up my car
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.30 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.30 |
| Military reserve - 32:44
Good run up Mtn Cove Rd and back. Trails a bit muddy so mostly stayed off. Last mile in 6:44 was encouraging.
|
| Nike Zoom Structure Miles: 4.30 |
| |
|
| | 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 |
| Treadmill - 30:20
Easy pace at home.
|
| Nike Zoom Structure Miles: 3.60 |
| |
|
| | 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 |
| Fitmania Workout - 40 minutes - upper body circuits.
Feeling under the weather before workout, but this killed me. Got sick after workout.
| |
|
| | 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 - 30:24
Started off really slow and just eased into it. Feeling a little better than yesterday.
|
| Nike Zoom Structure Miles: 3.60 |
| |
|
| | 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 + neighborhoods - 31:51
Nice twilight run. Felt ok, despite being under the weather all weekend.
|
| Hoka Clifton Lite Miles: 4.10 |
| |
| |
| | 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 |
| Military reserve - 33:03
Windy day - nice to be out though. 7:52/mile average.
|
| Hoka Clifton Lite Miles: 4.20 |
| |
|
| | 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 |
| Jogged to drop off and pick up for piano lessons.
Weights - 30 minutes at home. Pushups, chest press, db squats, calf raises, lunges.
|
| Hoka Infinite Miles: 0.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Canal banks - 20:37
At 8 a.m. and was unmotivated. Chilly morning. 8:04/mile average
|
| Hoka Infinite Miles: 2.50 |
| |
|
| | 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 - 30 minutes upper body
Seated rows, underhand grip pulldowns, chest press, bench press, upright rows, planks.
Shoulder sore so chest/wide grip/overhead stuff on hold for a while. Focus on legs, core, back.
| |
|
| | 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 |
| Military reserve - 32:39
Standard Tuesday run. Average pace of 7:39/mile.
|
| Hoka Infinite Miles: 4.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.70 | 0.00 | 0.00 | 0.00 | 0.00 | 3.70 |
| Neighborhoods + Canal banks - 31+
First 10 minutes family jog, then the rest on the canals. Did pickups of 2:30 and 2:00.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.70 |
| Elliptical - 16 minutes
Weights - 40 minutes - solid workout. Rows, underhand pulldowns, light chest press, pushups, planks, crunches, step-ups, lunges
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.80 |
| Neighborhoods - 20:04
Quick pace - 7:09/mile average.
| |
| |
|
| | 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 weights and core at home - 25 minutes - curls, chest press, planks, crunches, bridges
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.80 |
| A.M. - Canals/neighborhoods - 22:01
Pretty easy run at 11:30 a.m. Average pace of 7:50/mile
P.M. - Hulls Gulch - 39:25
With Mat from his house. Nice run.
|
| Hoka Clifton Lite Miles: 2.80 | Hoka Infinite Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.90 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.90 |
| Canal banks - 30:00
Steady run - 7:36/mile average.
| |
| |
|
| | 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 |
| Canal banks - 20:00
Weights - 20 minutes at home. Squats, lunges, calf raises, curls, hammer curls, planks
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Weights - 20 minutes
Unmotivated and my shoulder is jacked up so I can't do anything shoulder or chest related.
| |
|
| | 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 |
| Hulls Gulch - NT
Morning run with Travis and some runners on the BAR club.
Weights/core - 20 minutes
|
| Nike Zoom Structure Miles: 5.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.90 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.90 |
| Canal banks - 30:10
Steady pace - didn't feel great. 7:38/mile average.
|
| Hoka Infinite Miles: 3.90 |
| |
|
| | 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 |
| Military reserve - 36:13
Great day out. Kept it pretty easy - 8:00/mile.
|
| Nike Zoom Structure Miles: 4.50 |
| |
|
| | 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 5 miles
Short window today, so a quick ride in the neighborhoods
|
| Road Bike Miles Miles: 5.00 |
| |
|
| | 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 - 30 minutes at Axiom - lunges, step-ups, calf raises, upright rows, curls, seated rows
| |
|
| | 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 |
| A.M. - Neighborhoods - 29+
Family jog/shuffle
P.M.. - Biked 11 miles - Bench Loop
|
| Road Bike Miles Miles: 11.00 | Nike Zoom Structure Miles: 2.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.90 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.90 |
| South Cole Canal Banks - 30:24
Ran from work. Beautiful afternoon, but felt so slow today. Average of 7:44/mile.
Easy bike ride with Emily in evening.
|
| Road Bike Miles Miles: 5.00 | Nike Zoom Structure Miles: 3.90 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| Treadmill - 27+
Early morning jog.
Weights, core and stretching - 30 minutes easy at home in PM
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 minute bike ride in neighborhoods (about 8 miles)
|
| Road Bike Miles Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.80 |
| Run home from Airport - 30:39
At 9 pm in the dark and rain. Nice run though.
|
| Nike Zoom Structure Miles: 3.80 |
| |
|
| | 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 |
| 45 minute FitMania workout - core
| |
|
| | 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 |
| Valley Hi + Middle Fork Rd - 30:05
Pretty easy pace.
|
| Nike Zoom Structure Miles: 3.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.20 |
| CSI gym - 30+
Easy with Emily at about 9:40/mile pace.
|
| Nike Zoom Structure Miles: 3.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Biked 8 miles in 30 minutes - Boise Bench loop
|
| Road Bike Miles Miles: 8.00 |
| |
|
| | 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 |
| Core routine #1 x 2 - 16 minutes
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.10 |
| Jaguar Joggers practice
First day - easy practice
| |
| |
|
| | 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 |
| Neighborhoods + Jaguar Jogger practice - 36:40
Mostly pretty easy.
|
| Nike Zoom Structure Miles: 4.20 |
| |
|
| | 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 - 23:37
Pretty easy on a nice warm evening. 7:53/mile average.
| |
| |
|
| | 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 - 22:10
Easy jog at home at 9 pm
Core workout # 2 - x 2 - 20 minutes
|
| Nike Zoom Structure Miles: 2.60 |
| |
|
| | 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 | 0.10 | 0.00 | 0.00 | 0.00 | 2.40 |
| Grace Jordan path - 20:00
With a few pickups, squats and step-ups added.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Buck Trail - 47:55
Great run with Travis.
|
| Nike Zoom Structure Miles: 5.50 |
| |
|
| | 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 |
| Jaguar Joggers practice - 21:00
Mostly easy. Also some step-ups, squats and dips.
| |
| |
|
| | 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 |
| Canals + neighborhoods - 31:07
Half solo, half at JJ practice on the canals. Average pace of 8:24/mile.
Core workout #1 x 2.
|
| Hoka Infinite Miles: 3.70 |
| |
|
| | 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 - 46:20
Nice run. Last half mile with the family.
|
| Hoka Infinite Miles: 5.50 |
| |
|
| | 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 - 28:55
Nice run. Average pace of 7:43/mile.
|
| Hoka Infinite Miles: 3.70 |
| |
|
| | 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 |
| Boise Bench loop - 52:53
Nice ride on a great afternoon.
|
| Road Bike Miles Miles: 13.20 |
| |
|
| | 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 - 16+
Small neighborhood loops.
|
| Hoka Infinite Miles: 2.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.60 | 0.30 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 4.10 |
| Greenbelt + downtown - 29:45
Good run. Timed a little stretch on the greenbelt for 0.3 miles at 6:37/mile pace, which didn't feel too bad. Also did 4 x 15 second pickups in the last few minutes.
|
| Hoka Infinite Miles: 4.10 |
| |
|
| | 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 | 0.20 | 0.00 | 0.00 | 0.00 | 4.30 |
| Canal banks + neighborhoods - 32:12
Jaguar Joggers practice plus a few minutes solo after. Also did some time bombs. Achilles sore in evening.
|
| Hoka Infinite Miles: 4.30 |
| |
|
| | 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 |
| Treadmill - 34:34
Slow but nice run on the treadmill at home. Achilles starting hurting last 3-5 minutes.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Treadmill - 18:10
Before work. Achilles sore, so I ran slow.
| |
| |
|
| | 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 |
| South Cole canal banks - 44:59
Emily dropped me off and I ran home. Rainy but good run. No GPS so mileage estimated.
|
| Nike Zoom Structure Miles: 5.90 |
| |
|
| | 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 | 0.60 | 0.00 | 0.00 | 0.00 | 4.30 |
| Neighborhoods - 34+
Mostly at Jaguar Jogger practice, but did a 0.6 mile pickup on the way home at 6:20/mile pace. Felt pretty good.
|
| Hoka Infinite Miles: 4.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 0.40 | 0.00 | 0.00 | 0.00 | 4.00 |
| Greenbelt - 30:00
Nice run on the greenbelt and around BSU campus. 0.4 mile pickup at 6:15/mile pace.
|
| Nike Zoom Structure Miles: 4.00 |
| |
|
| | 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
Inside today - pacer test, drills, plyos, dodgeball, hallway running
| |
| |
|
| | 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 - 20:09
Slow, slow family jog pushing double stroller.
|
| Nike Zoom Structure Miles: 2.00 |
| |
|
| | 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 | 0.20 | 0.00 | 0.00 | 0.00 | 3.80 |
| Canal banks - 30:14
|
| Hoka Infinite Miles: 3.80 |
| |
|
| | 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 |
| Jaguar Joggers practice
Did a few sprints with the team and went too hard - right hamstring strained. Hobbled a short cooldown.
|
| Hoka Infinite Miles: 2.60 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.30 |
| Downtown Boise - 30:08
Slow jog at about 9:15/mile pace. Hamstring still bad. Any faster than that yanked on it pretty hard.
|
| Saucony Progrid Guide Miles: 3.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.60 |
| Canal banks - 26+
At Jaguar Jogger practice. Mostly ran with the girls and the back boys. Hamstring not any better yet.
| |
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.70 |
| Jaguar joggers practice - 15+
Easy jogging around. Got to practice late.
Biked 5+ miles in the neighborhoods in 20 minutes
|
| Road Bike Miles Miles: 5.00 | Scott Miles: 1.70 |
| |
|
| | 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 |
| Military reserve - 35+
Warm day and it was great to be on the trails. But I struggled quite a bit getting through it. 7:48/mile average.
|
| Hoka Infinite Miles: 4.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.80 |
| Canal banks - 24:37
Jaguar Joggers practice. Kids ran pretty good - a 2nd grader led the way with me at 8:38/mile.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.90 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.90 |
| Canal banks - 30:53
Nice run at twilight. 7:52/mile average
|
| Nike Zoom Structure Miles: 3.90 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Neighborhoods - 24+
Family jog.
|
| Nike Zoom Structure Miles: 2.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Canal banks - 25+
Jaguar Joggers practice. The kids ran well today.
|
| Nike Zoom Structure Miles: 3.00 |
| |
|
| | 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 |
| Military reserve - 34:17
Good run with Casey.
|
| Nike Zoom Structure Miles: 4.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Neighborhoods + canal banks - 36:11
Ran 10 minutes with the kids (last practice) then 25 minutes solo afterwards at 7:47/mile pace.
|
| Hoka Infinite Miles: 4.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.70 |
| A.M. - Great Potato 5k - 25:24
Really great race for the team. I took Sharif on a wrong turn for about 0.2 miles and felt bad about that but overall everybody did great.
P.M. - Greenbelt - 28:20
Had a few extra minutes downtown so did a quick run around BSU and on the greenbelt (what was open of it).
|
| Nike Zoom Structure Miles: 6.70 |
| |
|
| | 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 | 0.50 | 0.00 | 0.00 | 0.00 | 1.00 |
| Bike ride - 7.8 miles in 31 minutes
1 mile at Borah track in 6:38 (last half mile in 2:59).
|
| Road Bike Miles Miles: 7.80 | Scott Miles: 1.00 |
| |
|
| | 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 | 0.60 | 0.00 | 0.00 | 0.00 | 3.30 |
| Borah track - 25+
Did some quicker stuff at the track - 7 x 50m and 3 x 200 (39, 38, 38). Felt good.
|
| Nike Zoom Structure Miles: 3.30 |
| |
|
| | 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 |
| Military Reserve - 33+
Slow pace on a hot day with Mat, Casey and Scott S.
|
| Hoka Infinite Miles: 3.90 |
| |
|
| | 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 |
| Canals + neighborhoods - 28:01
Nice, easy run right at twilight
| |
| |
|
| | 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 |
| Canals + neighborhoods - 26:38
Right at twilight. 7:50/mile average.
|
| Nike Zoom Structure Miles: 3.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Greenbelt - 40:15
Ran from the Park Center Axiom. Super hot (90 degrees) at 4 pm. Got through it though.
|
| Nike Zoom Structure Miles: 5.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| Military Reserve - 32:21
Ran with Casey on a hot day. 7:52/mile average.
|
| Hoka Infinite Miles: 4.10 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| Canal banks - 32:49
Ran right at twilight. Had a hard time on this run. 7:58/mile.
| |
| |
|
| | 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 - 20+
Family jog pushing the double stroller. Felt absolutely horrible.
| |
| |
|
| | 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 |
| Neighborhood bike ride - approx. 7 miles at twilight and in the dark
|
| 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 | | 2.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.60 |
| Neighborhoods - 27:56
Double stroller family jog at 8:30 pm. 10:50/mile average.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.40 |
| Canal banks - 25:00
Jog with Emily at 10:15/mile pace. Nice day out.
| |
| |
|
| | 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 |
| Military reserve - 32+
With Casey. Horrible blisters on insole of both feet. Especially bad on right foot.
|
| Hoka Infinite Miles: 4.10 |
| |
|
| | 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 | 0.50 | 0.00 | 0.00 | 0.00 | 3.40 |
| Treadmill - 30:40
Mostly very easy but with 4 x :40 second pickups and 1 x :20.
Core and strengthening - 15 minutes
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.30 | 2.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.60 |
| Phillippi Park - 30:00
First 14 minutes with Nica on her scooter, then ran sub 6:50 pace the rest of the way.
Core - 5 minutes
|
| Nike Zoom Structure Miles: 3.60 |
| |
|
| | 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 |
| From Cabin to GV track - 32:30
Nice morning run from the cabin. Average pace of 7:36/mile.
|
| Nike Zoom Structure Miles: 4.20 |
| |
|
| | 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 |
| From Cabin to GV track - 32:20
Same as yesterday. Finished the last minute or two a bit harder. 7:38/mile average.
|
| Nike Zoom Structure Miles: 4.20 |
| |
|
| | 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 - 31:00
Fairy easy at Axiom.
Weights - 10 minutes (seated row, vertical row, lat pulldown with reverse grip, leg raises)
| |
|
| | 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 | 0.80 | 0.00 | 0.00 | 0.00 | 4.60 |
| Borah track - 36+
Down and back with Emily, then tried to run a little faster at the track but it was too hot. 4 x 300 at 68, 64, 62, 60.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Willow Creek - 1:15
Hot run in the Danskins with Travis, Casey and Jeremy. Will come back and complete the whole loop in the fall.
|
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 15 minutes strenghening exercises
| |
|
| | 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 - 30:29
7:55/mile average.
|
| Hoka Infinite Miles: 3.80 |
| |
|
| | 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 |
| Off - sinus infection and sore throat
| |
|
| | 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 - 20+
Slow neighborhood jog with the family before leaving for Twin Falls.
| |
| |
|
| | 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 |
| CSI trails - 30:03
Nice to run on the old trails again. 7:42/mile average.
| |
| |
|
| | 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 |
| Canals + BK track - 30:10
Slow pace - hamstring really tight and sore. 8:03/mile average.
|
| Hoka Infinite Miles: 3.70 |
| |
|
| | 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 |
| Bike - 9.3 miles in 36 minutes
Boise Bench loop. Felt good
|
| Road Bike Miles Miles: 9.30 |
| |
|
| | 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 | 0.20 | 0.00 | 0.00 | 0.00 | 3.70 |
| Canal banks + Borah track - 30:12
Tried to run a little quicker today, but after a 200 in 40 my hamstring went on the second one and I had to jog back home super easy. Frustrating.
Core/strengthening - 10 minutes
|
| Saucony Progrid Guide Miles: 3.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Phillippi Park - 30:36
Solo laps at the park. Average pace of 7:39/mile.
|
| Hoka Infinite Miles: 4.00 |
| |
|
| | 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 - 28:28
Slow pace with Rebecca at 6 p.m.
|
| Hoka Infinite Miles: 3.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Phillippi Park - 30:00
Mostly with Emily and Rebecca but the last 10 minutes solo. Nice morning run.
|
| Hoka Infinite Miles: 3.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.10 |
| Trinity Hot Springs - 27:06
Up the main forest service road, then a steep climb on a side FS road. Too hot and steep for me these days. Gained about 600'
| |
| |
|
| | 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 |
| Canals + Englefield Greens - 32:49
At 9:30 a.m. - already getting hot. Average pace of 7:46/mile.
| |
| |
|
| | 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 Table Rock and back - 16 miles
Mostly in the dark. Then hiked up Table Rock about 2.5 miles total.
|
| 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 | | 3.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.30 |
| Treadmill - 30:05
Slow jog at home.
|
| Nike Zoom Structure Miles: 3.30 |
| |
|
| | 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 2 miles (45 minutes) up Smith Creek with Karl and his dogs.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.70 |
| Treadmill + run home from gym - 30:00
Felt OK. Started some easy weights too.
2 x 20 crunches
3 x 30 medicine ball obliques
2 x :45 planks
3 x 9 x 50 upright rows
2 x 12 x 85 seated rows
2 x 8 x 60 chest press
2 x 6 lunges
2 x 16 calf raises
|
| Nike Zoom Structure Miles: 3.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Canal banks - 24:05
Out at about 8:20 pace, back at about 7:40 pace. Sluggish morning run.
Also biked 3 misc. miles in a.m. and 7.4 miles in p.m. in 30+ min.
50 crunches and 2 x :30 plans
|
| Road Bike Miles Miles: 10.00 | Hoka Infinite Miles: 3.00 |
| |
|
| | 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 + neighborhoods - 26:20
Started super slow and picked it up a little as I went. Cooler today at 8:15 a.m.
Also biked 2 miles in the a.m. and 7.8 miles in the p.m. in 31+ minutes.
Core/back exercises - 10 minutes
|
| Road Bike Miles Miles: 9.80 | Nike Zoom Structure Miles: 3.40 |
| |
|
| | 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 |
| Hillcrest neighborhoods - 35:00
From FitMania while Emily worked out. 7:38/mile average.
15 minutes strengthening exercises in P.M.
|
| Nike Zoom Structure Miles: 4.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.70 | 0.00 | 0.50 | 1.00 | 0.00 | 0.00 | 0.00 | 3.20 |
| Borah track - 22+
Biked to the track and back, and did a progression run with half miles of 3:49, 3:41, 3:28, 3:18, 3:10, 3:06. Happy with the effort.
50 situps
|
| Road Bike Miles Miles: 2.60 | Scott Miles: 3.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Bike ride - 7.4 miles in 30 minutes
Neighborhoods and to Albertson's and back. Hot!
|
| Road Bike Miles Miles: 7.40 |
| |
|
| | 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 |
| Donnelly - 30:11
Steady pace around the loop and on the roads. About 7:30/mile average.
|
| Nike Zoom Structure Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Donnelly - 30:12
Around the loop and up to Roseberry Rd and back. 7:26/mile average.
|
| Nike Zoom Structure Miles: 4.00 |
| |
|
| | 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 |
| A.M. - Donnelly - 37+
From the cabin onto West Mountain Rd., then some huckleberry picking.
15 minutes strengthening post run - squats, lunges, step-ups, pushups
P.M. - 5.1 mile bike ride - 21 minutes
Also did about 20 minutes of weights with Emily in back yard
|
| Road Bike Miles Miles: 5.10 | Nike Zoom Structure Miles: 4.70 |
| |
|
| | 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 - 37:29
Loop from the Riverside. Nice morning. Average pace of 7:30/mile.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.60 | 0.00 | 0.60 | 0.50 | 0.00 | 0.00 | 0.00 | 3.70 |
| Treadmill at Axiom - 30:00
Mostly slow but did 4 x 1:00 at 6:40/mile and 3 x 1:00 at 6:20/mile.
20 minutes weights and core pre-run
|
| Nike Zoom Structure Miles: 3.70 |
| |
|
| | 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 |
| Bike ride - 10.4 miles in 40 minutes
Good ride at about 15.5 mph on a Boise Bench loop.
|
| Road Bike Miles Miles: 10.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Canal banks + neighborhoods - 30:26
First 2 miles with Nica on her bike (9:30 - 10:00/min pace) then about 7:10/mile the last 10-12 minutes. Really hot out at 4 pm
Weights - 15 minutes
Curls, hammer curls, front raises, squats to hammer curls
|
| Nike Zoom Structure Miles: 3.50 |
| |
|
| | 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 |
| Biked 8.2 miles to Ivy Wild Park - 31 minutes - 15.8 mph
Ivy Wild loops - 18:44
Quicker pace of 6:55/mile. Felt good, but bad blister on heel.
|
| Road Bike Miles Miles: 8.20 | Nike Zoom Structure Miles: 2.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.20 | 0.00 | 1.00 | 0.10 | 0.00 | 0.00 | 0.00 | 4.30 |
| Treadmill - 32:20
Varied pace. Good workout.
|
| Nike Zoom Structure Miles: 4.30 |
| |
|
| | 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 |
| Greenbelt - 1:16
Nice run from Park Center Axiom. Caught some cloud cover and cool temps and did my longest run in over a year. Held together pretty well.
P.M. - 1.5 mile ride with Nica
|
| Road Bike Miles Miles: 1.50 | Nike Zoom Structure Miles: 10.00 |
| |
|
| | 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 |
| Rode 10.6 miles in 41+
Surprise Valley/ E. Boise/ Greenbelt loop. Nice ride at 11 a.m.
Weights - 15 minutes
|
| Road Bike Miles Miles: 10.60 |
| |
|
| | 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 |
| Barber Park - 37:24
Another nice morning run. Average pace of 7:29/mile. Didn't feel great, but got through it.
|
| Nike Zoom Structure Miles: 5.00 |
| |
|
| | 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 - 20:46
Morning run before driving to Pocatello. 7:37/mile average.
|
| Hoka Infinite Miles: 2.70 |
| |
|
| | 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 |
| City Creek - 40:09
Up the ridge and onto the trail for a few minutes, then down the road and onto the trail to finish. Always a pleasure running this one.
|
| Nike Zoom Structure Miles: 4.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.80 |
| Canals + neighborhoods - 30:00
Felt super sluggish on this one. Probably due to 10+ hours at Lagoon yesterday and 5+ hours driving today. First mile in 8:17 but worked it down to 7:21/mile pace by the end.
|
| Nike Zoom Structure Miles: 3.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 0.00 | 3.80 |
| Treadmill - 30:30
Ran next to Emily at the St. Al's gym. Nice run with a few pickups at the end.
Weights - 15 minutes
| |
| |
|
| | 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 |
| Neighborhoods - 30:08 Jogged 8 minutes with Nica on her scooter, then 3 miles steady at 7:16/mile pace. |
| Asics DS-Trainer Miles: 3.70 |
| |
|
| | 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 |
| Biked 8 miles in 30+ minutes - neighborhoods and bench
Hot (100+) so I decided to do a quick ride instead of run
|
| Road Bike Miles Miles: 8.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 3.80 |
| Grace Jordan path - 30:25
Mostly an easy run in the dark, but did some drills and quite a few shorter strides and accelerations. Felt good in cooler temps.
Also biked 2 miles earlier in the afternoon.
Easy core workout
|
| Road Bike Miles Miles: 2.00 | Nike Zoom Structure Miles: 3.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.80 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill - 31:30
Not feeling great today, but toughed it out. Mostly easy but with lots of pace changes. Glad to get it in.
| |
| |
|
| | 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 |
| A.M. - Neighborhoods/Canal banks - 31:55
First mile with the family in 11+, then the rest of the run at about 7:30/mile pace.
P.M. - 10 minutes Elliptical + 20 minutes weights
Good lift at Axiom.
|
| Hoka Infinite Miles: 3.70 |
| |
|
| | 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 |
| Canal banks - 10+
Jogged down to the canals, picked a few blackberries and jogged home. Then biked 7.2 miles in 30 minutes in the dark. Pretty slow and easy mostly.
|
| Road Bike Miles Miles: 7.20 | Nike Zoom Structure Miles: 1.30 |
| |
|
| | 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 + Grace Jordan path - 20:11
Super slow pathetic jog at 8:41/mile pace in the dark. Long week.
|
| Hoka Infinite Miles: 2.30 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Greenbelt - 28:27
Quick pace after checking into the Riverside. 7:07/mile average on a hot afternoon.
|
| Hoka Infinite Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.80 |
| Greenbelt - 58:40
Ran at 8 a.m. from the Riverside. Did 36 minutes downstream and back solo at 7:39/mile average, then 21 minutes with Emily at a 10:40/mile pace.
|
| Hoka Infinite Miles: 6.80 |
| |
|
| | 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 | 0.30 | 0.00 | 0.00 | 0.00 | 4.00 |
| Canals + BK track - 30:59
Felt absolutely horrible on this one. Really windy and I could barely move. 5 x 100 at the track felt pathetic.
|
| Nike Zoom Structure Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Greenbelt - 30:24
First run in over a week due to a stomach virus then super busy at work. Felt surprisingly good.
|
| Hoka Infinite Miles: 4.00 |
| |
|
| | 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 | 0.40 | 0.00 | 0.00 | 0.00 | 4.30 |
| Cassia Park - 34:26
Part with Emily, part solo. Finished with a 0.4m pickup at 6:02/mile pace.
|
| Nike Zoom Structure Miles: 4.30 |
| |
|
| | 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 | 0.50 | 0.00 | 0.00 | 0.00 | 4.10 |
| Borah track - 31:31
Ran in the neighborhoods then did 4 x 200 at 42 at the track.
|
| Saucony Progrid Guide Miles: 4.10 |
| |
|
| | 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 |
| Greenbelt - 31:07
Miles of 7:55, 7:44, 7:24 and 7:15 for average of 7:35/mile. Felt pretty good.
|
| Nike Zoom Structure Miles: 4.10 |
| |
|
| | 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 |
| Neighborhoods - 21:47
In the dark in a storm. Just happy to get out for a bit. Did some pickups near the end.
| |
| |
|
| | 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 |
| BK track - 30:07
Super hot out. Did 5 x 200 at 41, then a quicker one at 37.
|
| Nike Zoom Structure Miles: 3.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.90 | 0.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Treadmill - 40:05
Really good progression run on the treadmill at home.
|
| Hoka Infinite Miles: 5.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.70 | 0.00 | 0.00 | 0.00 | 4.70 |
| Canal banks + Cassia Park - 36:18
Started out a bit slow, but progressed ok and did a few 2 minute pickups the last mile. Overall pace of 7:43/mile.
|
| Nike Zoom Structure Miles: 4.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.70 |
| BK track - 30:03
After a week of horrible air and family stress, was able to get myself out at 10 a.m. Felt awful, but good to get out. 8:03/mile average.
|
| Nike Zoom Structure Miles: 3.70 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Greenbelt - 40:00
Progression run with miles of 7:49, 7:32, 7:20, 6:45, 6:32 then a cooldown. Ran from the Riverside upstream and back. Happy with this effort.
|
| Nike Zoom Structure Miles: 5.50 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| South Cole canal banks/Thunder Mtn Rd - 30:12
Ran from work on a hot afternoon. 7:31/mile average.
|
| Nike Zoom Structure Miles: 4.00 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.80 |
| Military reserve - 30:01
Hot day and the hills put the hurt on me. 7:48/mile average
|
| Hoka Infinite Miles: 3.80 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 4.20 |
| Borah track - 31:46
Did 5 x 300 at about 1:03. Hot! Not easy, though it really should have been
|
| Nike Zoom Structure Miles: 4.20 |
| |
|
| | 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 |
| Canal banks - 32:59
Nice easy evening jog at 7:44/mile average. Felt pretty good.
| |
| |
|
| | 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 | 0.90 | 0.00 | 0.00 | 0.00 | 4.20 |
| Ann Morrison Park/Greenbelt - 37:40
Family jog with double stroller and Nica on the bike. Picked up the last 0.9 miles at just over 6:00/mile pace, which felt good.
|
| Nike Zoom Structure Miles: 4.20 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 20 minute strength workout at home with Emily
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 1.00 | 0.70 | 0.00 | 0.00 | 0.00 | 5.20 |
| Borah track - 38:20
Did 800, 4 x 300, 800 at the track in 3:10, 1:03 (average), 3:10. Felt pretty good. Great evening out.
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.40 | 0.00 | 0.00 | 0.00 | 0.00 | 3.90 |
| Treadmill - 34:05
Easy, easy jog with a few pickups mid-run. Moral victory at 9:30 pm
| |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Military reserve - 33:37
|
| Hoka Infinite Miles: 4.50 |
| |
|
| | 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 |
| |
| Hoka Clifton Lite Miles: 4.90 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 542.00 | 9.80 | 7.00 | 13.70 | 0.00 | 0.00 | 0.00 | 572.50 |
|
| Nike Zoom Structure Miles: 267.90 | Hoka Clifton Lite Miles: 41.70 | Hoka Infinite Miles: 130.00 | Scott Miles: 108.20 | Road Bike Miles Miles: 178.10 | Saucony Progrid Guide Miles: 11.10 | Asics DS-Trainer Miles: 3.70 |
| |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|