| 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 | | 119.00 | 15.00 | 7.00 | 2.00 | 0.00 | 0.00 | 0.00 | 143.00 |
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| Adidas Miles: 16.00 | Nike Zoom Elite III Miles: 17.00 | Nike Structure Miles: 53.50 | Brooks Miles: 56.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Canal banks - 31:33
Muddy, slushy run on the canals right at twilight. It was a lot of fun. Just wore some old running pants and the old Adidas trainers and mucked it up a bit. | |
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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 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Neighborhoods - 31:43
Nice run through the 'hoods this evening. Started out slow (7:44 first mile) and picked it up to 6:13 for the last one. |
| Nike Zoom Elite III Miles: 4.50 |
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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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Camelsback + Hulls Gulch - 59:27
Good run with Mat and his friend Nate. We did some of the Camelsback trails and then went partway up the gulch. On the way back, we went to the top of the big hill in the park. I'd actually never been up there before. Trails were muddy, so I probably won't be out here again for a while. | |
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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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Treadmill - 30:00
Got in a run during halftime of the Fiesta Bowl. Nice game for B.S.U, especially on defense. Ran easy with the exception of some 30 second pickups every 2 minutes. I set the treadmill for max speed (10 mph) for these, but the belt seemed to be slipping and I didn't want to eat it, so I scaled it down to 6:25 pace for the pickups. |
| Nike Structure Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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BK Track - 29:49
Didn't feel so hot after taking 4 days off (for some strange reason). But I felt much better about myself and life in general just from getting out for 30 minutes. Good lesson to be learned here. |
| Nike Structure Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 1.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Greenbelt - 1:03
Great run on a nice afternoon. Started at Park Center and went upstream past Barber Park. Did a bit over 4.5 miles easy at 7:30/mile pace, then did a progression run on the way home. Miles were 6:24, 6:18, 6:14 and 6:05. Most of it was on soft, somewhat muddy and rocky trails so I was pleased.
Day 1 of an 18 week plan leading up to a half marathon in May. | |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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McMillan wetlands area - 30:24
Had some errands to run out in that area, so I did 30 minutes pretty easy on the trails. They were a bit muddy but it was a nice change of scenery. Legs felt pretty good from yesterday. |
| Nike Structure Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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A.M. - Run to work - 25:34
Slow pace. I slept for probably less than 2 hours last night. Not a good night with the baby. So I shuffled along and listened to my Spanish tutorials on my I-pod
P.M. - Run home - 25:58
A bit faster (but still slow) on the way home in some light rain. Need some sleep tonight. |
| Nike Structure 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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A.M. - Run to work - 24:43
Quiet out this morning at 6:15 a.m. Drizzly, but warm. Felt a bit better than yesterday.
P.M. - Run home - 25:24
Just a basic run home....last few minutes pushing Nica in the stroller. Felt ok.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Neighborhoods - 35:01
Out in the dark at 9:30 p.m. Easy first and last mile, with middle 3 miles at 6:28, 6:23 and 6:22 - about marathon pace, I would guess. Way harder than it should have been, but at least I went out and ran when I felt like going to bed. |
| Nike Zoom Elite III 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Run to work - 24:21
Short night of sleep, but I felt ok. Averaged about 7:50/mile pace, which I'll take any day at 6:30 a.m. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Trail near Foresthill - 59:17
All of us (Brad, Dan, Bax, Jeremy, Rebecca, Mat, Spence, Rock, Horse and I) ran along the American River on some nice trails. I don't know how long it's been since all the guys ran together. I pushed the double stroller for the first 10-15 minutes, then ran with Mat, Spencer and Rock for most of it. Jeremy biked and showed us the way. On the way back, the short night of sleep caught up with me and Rock and I slowed down a bit. I believe parts of our run were on the Western States 100 course or nearby it. Great 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Trail near Foresthill - 1:29
Amazing run on a really, really cool trail a few miles from Jeremy's house. Jer biked again and it was just Mat, Spencer and I running today. We kept the pace mellow most of the run and just enjoyed the scenery and the conversation. No major hills, but rolling the whole way. A couple climbs the last 20 minutes got kind of tough and made things interesting.
The Auburn/Foresthill area has trails everywhere. Jeremy and Rebecca called it the "endurance capital of the United States." It would be a great place to live if you were into trail running/ultras. |
| Nike Structure Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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Neighborhoods - 34:22
Took an easy 25 minute jog with Emily and with Nica in the stroller. After I dropped them off, I did a few more minutes solo and 4 x 20 second strides. |
| Nike Zoom Elite III Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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Treadmill - 1:03
Started out with an easy 37 minutes, followed by a progression run of 20 minutes, getting down to tempo pace. I finished off with a short jog and walk with Leo. While on the sweatmill, I watched an old Weezer DVD. Hadn't thought about them for a while; 10 years ago they were one of my favorite bands. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Borah track + neighborhoods - 49:32
Felt out of sorts today. Nutrition and sleep were crappy the last few days. Did about 20 minutes with Emily while I pushed Nica in the stroller, and the rest solo. Misty and drizzly out, but warm. Not bad running weather. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Hillcrest Loop+ - 1:12
Five mile warmup at about 7:35/mile pace and it didn't feel like I could go much faster. Did the next 4 miles at 6:31, 6:27, 6:22 and 6:18. Each mile got easier, which was good. But it was still harder than it should have been. The problem is that I weigh too much, have no aerobic base, and for today's run, it's very apparent I have no leg speed. Lots to work on, but I'm not in a hurry. |
| Nike Structure Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Federal Way bike path - 41:24
Inservice day today, so I was able to have an hour for lunch and run. Man this would be a nice perk of a non-education related job. I would probably run every day at lunch if I had the chance. Oh well, you can't put a price tag on lunch duty and school lunch.
I did a progression run in pretty windy weather. Miles were 7:35, 7:10, 6:58, 6:12 and 6:07. I finished the last mile as a cool down with a few quick accelerations. Felt fatigued due to several hours of work in Garden Valley yesterday. |
| Nike Structure Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Treadmill - 30:15
Basic easy run on the treadmill at home. Ran at 9:30 p.m. and felt ok.
20 minutes of weights, core & stretching post run. |
| Nike Zoom Elite III Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Treadmill - 30:05
Another easy run on the treadmill at home, way too late at night (10 p.m.). Need to get out of this late night habit. | |
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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 | 2.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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A.M. - Run to work - 24:25
Felt pretty good.
P.M. - Run home+ - 48:41
Ran home and did 4 x 800 on the way, with 3 minute recoveries. When I got home, I ran a neighborhood loop with Emily and Nica in the stroller. First attempt at 5k pace today. Felt rusty. |
| Nike Structure Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Run to work - 24:05
Pretty quick by my morning standards (about 7:45/mile pace).
Emily picked me up so I didn't run home, then I didn't get out again. | |
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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 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Greenbelt - 1:05
Got a late start due to Emily working today until about 5 p.m. Warmed up a couple of miles, and as I sped up a bit the snow started to fall. I gutted it out and did 5 miles at MP (6:29/mile) and then 2 more wet cool-down miles. This run took way more out of me than I expected. | |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Neighborhoods + Borah track - 30:28
Ran at 9 p.m. By then it had stopped snowing, which was nice. Did 12 minutes jog down to the track, 10 minutes of speed drills, plyos and accelerations, and 8 minutes home. Need to do more of this stuff because it's very helpful.
Weights, core & stretching - 25 minutes | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 119.00 | 15.00 | 7.00 | 2.00 | 0.00 | 0.00 | 0.00 | 143.00 |
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| Adidas Miles: 16.00 | Nike Zoom Elite III Miles: 17.00 | Nike Structure Miles: 53.50 | Brooks Miles: 56.50 |
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