| 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 | | 128.60 | 0.00 | 8.80 | 11.50 | 0.00 | 0.00 | 0.00 | 148.90 |
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| Asics GT-1000 Miles: 51.30 | Nike Air Streak Miles: 3.10 | Nike Triax Structure Miles: 21.70 | Nike Zoom Elite Miles: 47.90 | Asics Trail Miles: 3.20 | Asics DS-Trainer Miles: 5.10 | Saucony Progrid Guide Miles: 3.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.90 | 0.00 | 0.00 | 0.00 | 4.20 |
| Borah track - 30:54 Had 30 minutes to run, so I ran to the track and did some accelerations, then a 1000m at about 5k pace (approx 19 min). Sometime soon - maybe tomorrow -I'm going to do a hard 5k effort to see where my basic fitness is so I can apply some paces and set up a little bit of a plan. Really nice day out today and I felt pretty good on the run. |
| Asics GT-1000 Miles: 4.20 |
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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 | 3.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| 2 mile warmup, 5k hard at the track, 1.5 mile wd
Wanted to get in a quality effort to see where my fitness is. Was hoping for a 19:00, but had no idea. Ended up with a 18:51 (6:04, 6:02, 6:02 and 42). Felt good about it because I haven't put in a real decent workout in a long time. Also, it was cold and windy so that hampered things a bit too. This gives me an idea of where to start workouts for the next few months.
After the workout, I went to Axiom gym, where I did the following:
20 minutes circuit weights, 15 minutes treadmill and 20 minutes elliptical.
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| Nike Air Streak Miles: 3.10 | Nike Triax Structure Miles: 3.50 | Asics GT-1000 Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.40 |
| Treadmill - 29:46
Really slow jog on the treadmill at home at 9 p.m. Super tired today and just took a recovery day.
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| Asics GT-1000 Miles: 3.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| A.M. - Run to work - 20:40
P.M. - Canal banks + run home - 35:03
Mudded my way along the canals behind school for a few miles, then ran home. Mostly easy. Windy and cold out.
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| Nike Triax Structure Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.70 |
| Canal banks - 38:45
Nice late afternoon/early evening run on the canals in a decent snow storm. Canals were frozen, rutted and snowy, which made for slow going, but it was better than the roads and traffic. Just good to get out in the fresh air.
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| Nike Triax Structure Miles: 4.70 |
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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 | 0.30 | 0.00 | 0.00 | 0.00 | 0.00 | 5.40 |
| Treadmill - 50:15
Slow jog at home. Did 3 x 40 second pickups during the run. Too brutal to go out this evening.
Weights - 20 minutes at lunch.
Worked hard on the weights - no rests between anything
DB Incline Press 3 x 12
Overhead tricep press (one -legged) 2 x 12
Bench press 12 x 45, 12 x 85, 1 x 145, 1 x 155, 4 x 135, 4 x 135
Squats 3 x 12 (light)
Leg press 3 x 12
Calf press 3 x 12
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| Nike Zoom Elite 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 | | 4.20 | 0.00 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 6.20 |
| 2 mile warmup; 1 x mile, 1 x 640m, 3 x 320m; 1.5 mile warmdown
Snow day today - no school. Got in a run on the greenbelt in the snow with the goal of trying out some paces that I'll be working off for the next couple of months. I'm going to try to use Daniels tables and schedules based on my 18:51 5k solo effort last weekend. This will make the workouts a little easier as I'm sure my actual race fitness is better than 18:51, but this way I hopefully won't bite off more than I can chew. Today, the mile was 6:21 (Threshold - 6:25 on the tables), 640m was in 2:21 (Interval - 5:52 pace on the tables) and the 320s averaged 1:06 (5:36 pace on the tables). So I was a little quick today, but it was about half the length of what I'll be doing starting next week. Took about 1:30 recovery jogs between everything.
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| Nike Zoom Elite Miles: 6.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.20 |
| Canal Banks - 25:00
Pretty easy run in the snow. Actually it was raining, so the couple inches of snow will be a mess here in the next day or two.
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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 | | 2.10 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.10 |
| 1 mile warmup; 3 x 1 mile tempo; 1 mile warmdown
Only had 35 minutes between work and dinner plans, so I hurried to the Borah track to do the first tempo workout on the schedule. Tables called for 6:25 pace for the miles, which was really easy. When I do 5 x 1 mile in a few weeks that will be a better challenge, but today I did 6:22, 6:21 and 6:19 with 200 meter jogs in 1:00.
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| Asics DS-Trainer 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 | | 7.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.60 |
| Neighborhoods + Englefield Greens - 58:53
Got out a bit later at 8:30 p.m. but it was still fairly warm so that was good. Easy run in the neighborhoods and several laps around Englefield Greens retirement community. Listened to the White Album in tribute to the Beatles 50th Anniversary.
15 - 20 minutes of hard weights at lunchtime at work.
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| Nike Zoom Elite Miles: 7.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.60 |
| Run to airport - 43:38
Went to pick up Mom and Dad's car at the airport this evening. Started out slow and felt like absolute crap, but felt better and better as the run went on. Average pace of about 7:45/mile.
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| Nike Zoom Elite 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 | | 4.90 | 0.00 | 0.50 | 1.70 | 0.00 | 0.00 | 0.00 | 7.10 |
| 2 mile warmup; 800, 2 x 600, 3 x 400, 2 x 200; 1 mile wd
First interval session in probably 2 years. The times were nothing to brag about, but I was about right on for what I was shooting for from Daniels' chart.
800: 3:13 (200 jog), 600s: 2:13 (400 jog), 400s: 1:23 (400 jog) 200s: not timed, but quicker
Combined two workouts into one, but it was a good enough start for today.
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| Nike Zoom Elite Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.40 |
| Greenbelt - 54:11
Ran in the rain from the Doubletree downstream and back (made it to the horse stables). Really enjoyable run. Thought I was running super slow but each mile I timed on the greenbelt was between 7:15 and 7:25, so that was a surprise.
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| Asics GT-1000 Miles: 7.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Boise Bench loop - 1:00
Morning run. Great weather - just a little breezy and drizzly but comfortable in shorts. Went through Cassia Park, to Crescent Rim and back on Latah then Alpine. Good run with an average pace of about 7:33/mile.
Later 1 mile at the Undie Run.
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| Asics GT-1000 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.30 |
| Treadmill - 21:56
One of my shortest, slowest jogs ever. But at 9:30 p.m. I didn't want to get too crazy. Just trying to get a little run in...
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| Asics GT-1000 Miles: 2.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 7.30 |
| Neighborhoods - 1:00
Felt horrible, but I convinced myself to run a short errand (less than a mile). Then forced myself to keep jogging, and just did random loops all around the neighborhoods (Intimidator Loop, Englefield Greens, etc). Finished with 4 x strides down my street. Massive moral victory at 8:45 p.m. when I've gotten little sleep and the whole family's been sick.
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| Nike Zoom Elite Miles: 7.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 1.90 | 0.00 | 0.00 | 0.00 | 7.20 |
| 2 mile wo; 3 mile fartlek; 2 mile wd
Easy warmup on the canals, then did 3 sets of 2:00, 1:00, :30 with recovery jogs equal to the next interval (Daniels I-1). Chilly and windy, so the times were not super, but it was a solid effort, and that's perfect for today. Averages were 2:00 = 5:57/mile; 1:00 = 5:41/mile; :30 = 5:34/mile.
Warmdown easy with a few quick accelerations with good form.
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| Nike Zoom Elite Miles: 7.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 3.60 |
| Treadmill - 29:25
Beautiful day outside but did not make it out. Hit the treadmill super late and just got in a short run with a few pickups.
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| Saucony Progrid Guide Miles: 3.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.60 | 0.00 | 0.00 | 0.40 | 0.00 | 0.00 | 0.00 | 10.00 |
| Greenbelt - 1:15
Nice morning run - really warmed up throughout the 10 miles. Longest run in quite a while, and I handled it pretty well. Doubletree downstream to the end of the paved path and back. 6 x 20 sec pickups in last 2 miles.
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| Asics GT-1000 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 | | 3.00 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 1.5 mile warmup, 4 x1 mile tempo, 1 mile warmdown Gorgeous late afternoon. Warmup on the canals to the Bishop Kelly track. Tempo intervals of 6:21, 21, 19, 20 with 200m jogs in about 1:05. Comfortable effort and felt pretty easy and smooth. Will add another mile next time. |
| Nike Triax Structure Miles: 3.00 |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Neighborhoods + canal banks - 39:00
Pushed Nica in the stroller to Borah Park and back, then 25 minutes solo on the canals. Quads are beat
Weights - 15 - 20 minutes at lunch
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| Nike Triax Structure Miles: 3.50 | Nike Zoom Elite Miles: 1.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| A.M. - Run to work - 19:29 Felt pretty good, and getting light in the mornings now P.M. - Run home - 22:00 Steady pace (7:20s). Later a short jog and some walking with the girls in the double stroller. |
| Asics GT-1000 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Buck trail - 45+
Steady run with Travis from the dog park at the Military Reserve. Super beautiful afternoon, and it was awesome to be out on those trails. Need to get over there more often.
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| Asics GT-1000 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 | 2.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 1.5 mile warmup; 6 x 400, 4 x 200; 0.5 mile warmdown
At Axiom Gym. Warmup and warmdown on elliptical, faster running on treadmill. 400s at 5:30/mile pace and 200s at 5:24/mile pace. Pretty easy effort, just hard running fast on treadmills (for me at least).
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Neighborhoods - 20:08
Started out the day with a sore throat which got progressively worse to where I couldn't really swallow by the evening. So I just got out for a super easy jog at 9 pm and called it good.
Weights - 15-20 minutes at lunch
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| Asics GT-1000 Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 128.60 | 0.00 | 8.80 | 11.50 | 0.00 | 0.00 | 0.00 | 148.90 |
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| Asics GT-1000 Miles: 51.30 | Nike Air Streak Miles: 3.10 | Nike Triax Structure Miles: 21.70 | Nike Zoom Elite Miles: 47.90 | Asics Trail Miles: 3.20 | Asics DS-Trainer Miles: 5.10 | Saucony Progrid Guide Miles: 3.60 |
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