It's just that simple

Week starting Nov 03, 2013

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesJohnR's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
20072008200920102011201220132014201520162017
15% off for Fast Running Blog members at St. George Running Center!

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
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Nike Air Streak Lifetime Miles: 43.30
Asics DS-Trainer Lifetime Miles: 395.50
Asics Trail Lifetime Miles: 78.20
Five Fingers Lifetime Miles: 10.00
Saucony Progrid Guide Lifetime Miles: 344.10
Road Bike Miles Lifetime Miles: 395.40
Single Speed Miles Lifetime Miles: 12.50
Hoka Clifton Lite Lifetime Miles: 582.30
Nike Zoom Structure Lifetime Miles: 542.00
Hoka Infinite Lifetime Miles: 130.00
Scott Lifetime Miles: 108.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
29.050.003.100.250.000.000.0032.40
Asics Trail Miles: 4.80Mizuno Wave Alchemy Miles: 15.50Asics DS-Trainer Miles: 5.60Nike Zoom Elite Miles: 6.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.650.000.000.150.000.000.004.80

Canal Banks - 37:41

Morning snow gave way to a nice afternoon. I wore my trail shoes but the canals were in great shape, so they weren't needed. Ran fairly slowly and did 4 x 12 sec. Phillippi hills. After 21+ miles in the previous 2 days, I actually felt pretty good. 

Asics Trail Miles: 4.80
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Neighborhoods + Borah track - 39:05

Early morning run in the cold - not used to that yet. Started slowly and progressed to a moderate clip by the end. 8:25, 8:02, 7:36, 7:25 and 7:29. Overall pace of 7:48/mile.

Mizuno Wave Alchemy Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.100.000.000.000.000.000.005.10

St. Al's loop - 40:00

Warmer and a little drizzly this morning. Route went past Englefield Greens to Emerald to Curtis and then Randolph. Started really slow and progressively warmed up and got into a little groove. 8:34, 7:56, 7:39, 7:34 and 7:23.

15 minutes of weights at work - legs/back

Mizuno Wave Alchemy Miles: 5.10
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.003.100.000.000.000.005.60

1.5 mile wo, 5k tempo, 1 mile wd

Windy but warm evening. Ran in a tshirt and shorts (that was nice). Did a 5k tempo at the Borah track in 19:55 (6:22 average) with splits of 6:25, 6:21 and 6:21. Felt Ok, didn't push all out but it was a solid effort.

15 minutes of weights at work - chest

Asics DS-Trainer Miles: 5.60
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.400.000.000.000.000.000.005.40

A.M. - Run to work - 20:48

Averaged about 7:45/mile. That's pretty good for me in the morning.

P.M. - Run home - 20:35

Didn't feel great, but a decent pace (7:20's).

Mizuno Wave Alchemy Miles: 5.40
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.400.000.000.100.000.000.006.50

Anderson Creek to the cabin - 47:05

Morning soak in Anderson Creek hot springs, then ran back to the cabin at a solid pace. A net downhill, but some nice uphill segments too. Great day in Garden Valley...

Nike Zoom Elite Miles: 6.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
29.050.003.100.250.000.000.0032.40
Asics Trail Miles: 4.80Mizuno Wave Alchemy Miles: 15.50Asics DS-Trainer Miles: 5.60Nike Zoom Elite Miles: 6.50
Weight: 0.00
Debt Reduction Calculator
Featured Announcements
Recent Comments: