| 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 | | 29.05 | 0.00 | 3.10 | 0.25 | 0.00 | 0.00 | 0.00 | 32.40 |
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| Asics Trail Miles: 4.80 | Mizuno Wave Alchemy Miles: 15.50 | Asics DS-Trainer Miles: 5.60 | Nike Zoom Elite Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.65 | 0.00 | 0.00 | 0.15 | 0.00 | 0.00 | 0.00 | 4.80 |
| 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.
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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 |
| 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.
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| Mizuno Wave Alchemy 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 | | 5.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.10 |
| 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
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| Mizuno Wave Alchemy 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 | | 2.50 | 0.00 | 3.10 | 0.00 | 0.00 | 0.00 | 0.00 | 5.60 |
| 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
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| Asics DS-Trainer Miles: 5.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.40 |
| 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).
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| Mizuno Wave Alchemy Miles: 5.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.10 | 0.00 | 0.00 | 0.00 | 6.50 |
| 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...
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| Nike Zoom Elite Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 29.05 | 0.00 | 3.10 | 0.25 | 0.00 | 0.00 | 0.00 | 32.40 |
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| Asics Trail Miles: 4.80 | Mizuno Wave Alchemy Miles: 15.50 | Asics DS-Trainer Miles: 5.60 | Nike Zoom Elite Miles: 6.50 |
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