| 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 | | 32.00 | 0.00 | 1.00 | 4.50 | 0.00 | 0.00 | 0.00 | 37.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Ann Morrison Park + Greenbelt - 1:00
Ran this afternoon and it was pretty hot (close to 100). The run was ok, but my achilles started hurting pretty sharply at about 4 miles in. That was a drag, but that's life. Averaged about 7:30/mile pace today.
Nike Triax - 258.5 Nike Zoom - 235.5 Brooks -77.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Upper body weights and core - 15 minutes
No run | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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PMI: Run from South
First day of xc practice. Easy warmup, stretching and core work. Then a mile hard (5:55) and one mile easy. Team has good numbers, but least talented from top to bottom in the 6 years I've coached at South
PMII: Neighborhoods - 28:41
Ran part of it with Emily on the bike and part with Leo. Didn't feel too bad.
Nike Triax - 258.5 Nike Zoom - 238 Brooks -81 | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 6.00 |
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PMI: Train Depot
Ran to the depot and back really easy, and did 4 x Capital Blvd Hills, along with some stretching and core work. Another good turnout at practice.
PMII: Canal Banks + Borah track - 29:47
Ran the first 15 minutes with Leo, then the last 15 solo at the track. Very slow at first, but finished up at a little quicker pace.
Nike Triax - 258.5 Nike Zoom - 244 Brooks -81 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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Ann Morrison Loop - 51:56
Ran back and forth with the team today. Almost finished when I realized I was missing one runner (I thought). I ran the 3+ miles backward to sweep the course because it goes through Ann Morrison Park, which can be sketchy. When I got back to South, I found out she had already come and gone. She must have passed me around one of the corners when I was doubling back to check on the others. Disaster averted.
My achilles is killing me today and I am exhausted. The first week of school and practice is always brutal.
Nike Triax - 258.5 Nike Zoom - 250.5 Brooks -81 | |
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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 | 2.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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1.5 mile wo, 20 minute fartlek, 1.5 mile wd
Did 2 x (2:00, 1:30, 1:00, :30) with equal jog recovery. Did most of the workout on the canals and the BK xc course. Felt ok; really tired from the week but at least a solid effort.
Weights - 35 minutes
Nike Triax - 264.5 Nike Zoom - 250 Brooks -81 | |
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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 | 2.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 1 mile wo, 5 x 600, 1 mile wd
Did a quick workout this afternoon at the Borah track. Had 35 minutes, so I had to make it count. It was hot, but I ran at sub 5:30 pace so that was fine. That's around what I'd like to be hitting for a 5k in mid October.
600s: 2:03, 03, 04, 03, 03 with 300m jogs in 1:40-1:45
Nike Triax - 269.5 Nike Zoom - 250 Brooks -81 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 32.00 | 0.00 | 1.00 | 4.50 | 0.00 | 0.00 | 0.00 | 37.50 |
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