| 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 | | 48.75 | 7.00 | 2.50 | 1.75 | 48.50 | 0.00 | 0.00 | 60.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 1.00 | 5.50 | 0.00 | 0.00 | 8.00 |
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A.M. - Canal Banks - 20:09
Didn't have much time to run before breakfast, but I just wanted to get out on the fresh snow and in the sun. Couldn't run very fast, but it was great to get out.
P.M. - Leg speed/hill + run to the gym - 38:06
I did about a mile steady, then did 4 x 20-25 second hard strides with a jog back recovery. Then jogged to Aurora hill and did 4 sets of (20-25 second hill climb, jog back down to the flat and do 20-25 seconds hard). The whole thing took about 15 minutes, then I ran to the gym where I worked out for 20 minutes, doing the following:
-Stretching
-Core: 2 x 25 crunches, 2 x 35 second planks
-Drills: 2 x butt-kicks; 2 x lunges; 2 x A-skip; 2 x high knees (all done on the basketball court)
-Weights: 2 x 15 bench press; 2 x 15 lat pulldown; 2 x 15 calf raises | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
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Canal banks + Borah campus/track -- 1:04
Nice easy run this evening. Got out late (5:30 pm) so most of it was in the dark. Didn't go slow by design -- the roads were completely icy and everything else had a couple inches of snow on it. So I just kept it slow and easy (avg heart rate 125) and enjoyed being outside. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 2.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Treadmill+ -- 1:07
It was snowing very hard and I was hoping to do a progression run, so I had to do it on the treadmill at home. Miles were 8:50, 8:00, 7:30, 7:00, 6:30, 6:20, followed by 2 miles of 10 x 30 second pickups with some jogging between. I finished the run with a mile outside easy with Leo. Incidentally, the pace on the treadmill at home is much different from running on other treadmills or running outside. Everything on our treadmill requires a harder effort to maintain a given pace. My estimate is that 6:20 pace feels like 6:00 pace outside. My heart rate (got up to about 173) was higher on this easy progression run than on the LT workout earlier this week that was at a much harder effort. But in the end, what the screen shows isn't that big of a deal. I got a pretty good workout and was sweating like crazy. | |
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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 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 | | 3.50 | 5.00 | 2.00 | 0.00 | 10.50 | 0.00 | 0.00 | 10.50 |
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Greenbelt -- 1:10
Did a progression run on the greenbelt. The path was mostly clear, but there were a few miles of snow and slush to contend with. It also got dark about midway through the run. Considering those factors and the worst week of sleep I've had in recent memory, I'm happy with the workout. Splits were 7:28, 7:01, 6:46, 6:38, 6:25, 6:10, 6:13, 6:16, 6:09 and then 1.5 miles easy at 7:45 pace. Six miles (4-9) at about a 6:19 average. Not sure where the cut off for marathon pace miles ends and threshold begins, but the mile breakdown is a good estimate. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.75 | 8.00 | 0.00 | 0.00 | 8.00 |
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A.M. -- 2 mile easy run with Leo at 6:30 a.m. (16 minutes)
P.M. -- Canals + Borah track - 43:09
The canals were sloppy and slushy so I went to the track for some strides and easy hill work. Did 4 x 100 at the track, 3 x 25sec hill repeats and 4 x 100 at the track. Legs kind of tired from yesterday and my left hamstring was a little sore, but I felt a little faster than the last time I did this. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 | 0.00 | 0.00 | 16.50 |
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Rocky Canyon Rd + neighborhoods - 2:04
Ran from downtown up 6.25 miles on Rocky Canyon Road (about the first 5.4 miles of the Robie Creek course). On the dirt section, the surface went from slush to snow to slick snow over the course of the 1200 feet I gained. After I got back to level ground, I was hungry, thirsty and my quads were pretty beat. The last 40 minutes around the North End was tough. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 48.75 | 7.00 | 2.50 | 1.75 | 48.50 | 0.00 | 0.00 | 60.00 |
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