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November 2013

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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.

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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
129.153.903.906.250.000.000.00143.20
Nike Triax Structure Miles: 26.90Nike Zoom Elite Miles: 37.40Saucony Progid Guide Miles: 10.40Asics Trail Miles: 4.80Mizuno Wave Alchemy Miles: 27.70Asics DS-Trainer Miles: 9.00Asics GT-1000 Miles: 22.40Nike Air Streak Miles: 2.30
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.200.000.000.300.000.000.0011.50

A.M. - Boise bench/Greenbelt - 1:18

Had the day off work, so ran at 9 am on a great morning. Started slow but finished the last few miles at a steady pace. Overall at 7:38/mile pace. Ran down the canals to the Orchard St. greenbelt access, through Ann Morrison, up Crestline and past South Jr High home. Nice loop.

P.M. - Neighborhoods - 12:54

Pushed Nica to the park and back in the stroller, plus some good play time.

Nike Triax Structure Miles: 10.10Nike Zoom Elite Miles: 1.40
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.001.000.000.200.000.000.0010.20

Noon: Treadmill at home - 35:33

Good solid run, legs felt fine.

P.M. - Canals + Englefield Greens - 40:53

Progression run of 7:50, 7:23, 6:52 and 6:37, then did 4 x 15 second pickups in the last mile. Cool and rainy, but really nice being out. Great evening.

Saucony Progid Guide Miles: 4.70Nike Zoom Elite Miles: 5.50
Weight: 0.00
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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
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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
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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
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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
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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
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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
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.100.000.000.200.000.000.003.30

Treadmill - 27:00

Slow pace at home on the treadmill at 9 p.m. A couple of pickups at the end of the run.

Saucony Progid Guide Miles: 3.30
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.700.000.000.000.000.000.002.70

Canal banks - 21:07

Didn't have much time, and didn't feel good, so the result was a short run in the dark. 

Mizuno Wave Alchemy Miles: 2.70
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.700.000.000.000.000.000.003.70

Treadmill - 32:20

Easy pace at 10 pm in the new Asics. Definitely stable but not soft by any means. Should be a good shoe though.

Asics GT-1000 Miles: 3.70
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.100.000.000.000.000.000.004.10

Canal banks - 32:00

Ran right at twilight. Decent run at about 7:45/mile.

Weights - 15 minutes at work. Chest and legs

Asics GT-1000 Miles: 4.10
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.800.000.001.500.000.000.005.30

Canal Banks + BK track - 39:10

Did a psedo-workout this evening. Did not have much mojo and a couple nights of really bad sleep were probably to blame. Ended up doing 3 x 600 at 2:16 (about 6:00/mile pace) and 3 x 200 at 40. Better than nothing, I guess.

Nike Zoom Elite Miles: 5.30
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.500.000.000.000.000.000.004.50

Harrison Hollow trails - 36:06

With Spencer from his house. It was a mud-fest and I went down a couple of times on the hills. Nice to see Spencer and get out and run in the hills for a bit.

Stretching and core - 15 minutes

Mizuno Wave Alchemy Miles: 4.50
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.701.200.000.100.000.000.008.00

Greenbelt - 59:10

Ran from the DoubleTree upstream and back. Gorgeous day, and I did a bit of a progression run. Miles of 8:04, 7:57, 7:35, 7:30, 7:04, 6:49, and the last 1.2 at 6:27 pace. Did a couple of quick accelerations during the cooldown. This was much tougher than it should have been, but the nice scenery and weather made up for it.

Weights, core and stretching - 15 minutes

Nike Zoom Elite Miles: 8.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.200.000.000.000.000.006.20

A.M. - Treadmill - 20:45

Bad night of sleep with sick kids. Overslept the alarm so just got in 20 minutes of the treadmill at a slow pace.

P.M. - Neighborhoods -29:31

Easy pace in the dark after work. Overall pace of about 7:45/mile.

Saucony Progid Guide Miles: 2.40Asics GT-1000 Miles: 3.80
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.400.000.000.000.000.000.002.40

Treadmill - 20:24

Overslept again and just had time for 20 easy minutes. Felt better than yesterday.

Asics GT-1000 Miles: 2.40
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.800.500.000.000.006.30

Treadmill - 50:00

Ran an easy 32 minutes, then did 4 x 200m and 2 x 600m pickups. Felt pretty good this evening.

Nike Air Streak Miles: 2.30Asics GT-1000 Miles: 4.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

No run

20 minutes weights hard at lunch (upper body only)

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.001.000.000.000.000.000.007.00

Run to gym+ - 54:51

Ran 12 minutes outside, then did 23 minutes on the treadmill (including 6 x 1:00 pickups) and 20 minutes at a steady effort on the elliptical. Really tired - it's been a long week.

Nike Zoom Elite Miles: 4.70
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.000.000.002.000.000.000.006.00

1.5 mile wo; 4 x 200, 4 x 600; 1 mile wd

Did a morning workout at the Bishop Kelly track. It was brisk, but nice. The 200s were untimed, and the 600s averaged 2:12. Lower back felt stiff and the mechanics felt way off, but it was actually an improvement from last week doing a couple of 600s. I'll keep trying to slowly progress.

Nike Zoom Elite Miles: 6.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.200.000.000.000.000.000.008.20

Middle Fork Rd. - 1:00

A great morning run with a brisk temp of 17 degrees when I started. Completely quiet and tranquil the whole run - no vehicles, no people the entire run. Gradual uphill on the way out made for a quicker return trip, with the last four miles under 7;00/mile pace. Hit snow and ice at mile 3.5 so I had to tread carefully for a bit. Overall pace was sub-7:20, so a solid run. For some reason, I was pretty spent for the next several hours - kind of like I'd run a race.

Nike Triax Structure Miles: 8.20
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.900.500.000.000.000.000.004.40

Treadmill - 33:12

Busy last couple of days, and the whole family has not been feeling great. Big time lack of sleep. Got a short treadmill run in at home this evening, so we'll call it good. Did a couple of pickups near the end and I actually felt alright.

Asics GT-1000 Miles: 4.40
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.900.000.000.000.000.000.003.90

Rock Creek Park - 29:30

Nice run from my parent's house in Twin Falls. Nice warm weather, and great to be out.

Nike Triax Structure Miles: 3.90
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
4.700.000.000.000.000.000.004.70

Rock Creek Park - 35:31

Had to work up a little bit of an appetite this morning, so I could enjoy my turkey. Another warm day in Twin Falls. Felt OK - average pace of about 7:32/mile.

 

Nike Triax Structure Miles: 4.70
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.200.000.001.200.000.000.008.40

A.M. - Run to work + canal banks - 38:35

Pretty easy pace - not feeling great. 7:43/average.

P.M. - Treadmill - 23:44

Got in a couple of extra miles this evening, and did 6 x 1:00 and 2 x :45 pickups. Good effort.

 

Asics DS-Trainer Miles: 3.40Mizuno Wave Alchemy Miles: 5.00
Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
129.153.903.906.250.000.000.00143.20
Nike Triax Structure Miles: 26.90Nike Zoom Elite Miles: 37.40Saucony Progid Guide Miles: 10.40Asics Trail Miles: 4.80Mizuno Wave Alchemy Miles: 27.70Asics DS-Trainer Miles: 9.00Asics GT-1000 Miles: 22.40Nike Air Streak Miles: 2.30
Weight: 0.00
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