| 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 | | 113.70 | 1.80 | 16.30 | 3.20 | 0.00 | 0.00 | 0.00 | 135.00 |
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| Asics DS-Trainer Miles: 9.10 | Hoka Clifton Lite Miles: 20.40 | Nike Zoom Structure Miles: 62.50 | Nike Zoom Elite Miles: 13.50 | Mizuno Miles: 20.80 | Nike Air Streak 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 | | 6.50 | 1.80 | 0.80 | 0.00 | 0.00 | 0.00 | 0.00 | 9.10 |
| Greenbelt - 1:06
First really nice day of spring so of course everyone in the Treasure Valley was on the greenbelt. Hadn't run the last 2 days so I was ready for a 13 miler hard. But a couple miles in I got a phone call which took the wind out of my sails, and then had to take a couple more calls later in the run so the mental and physical rhythm was off. Disappointing - but that's life.
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| Asics DS-Trainer Miles: 9.10 |
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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 | 0.30 | 0.00 | 0.00 | 0.00 | 0.00 | 7.90 |
| PMI: Military reserve - 44:16
Great run in the reserve at a pretty good pace. Was cruising through a 6:48 5th mile when several BSU runners blew by me like a was running backward. I forgot how fast good collegiate runners are - and these guys are really good these days.
PMII: Neighborhoods - 16+
Tried out my new Nikes. They felt pretty good.
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| Hoka Clifton Lite Miles: 5.80 | Nike Zoom Structure Miles: 2.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.10 |
| PMI: Jaguar Joggers practice - 22+
PMII: Canals + neighborhoods - 27:53
Easy night run at 7:51/mile pace.
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| Nike Zoom Elite Miles: 2.60 | Nike Zoom Structure 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 | | 7.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.70 |
| South Cole canal loop - 59:24
Really hot afternoon, and I was dehydrated and under-nourished, not to mention coming off 4 hours of sleep last night. The workout I planned did not happen, and I was lucky to just push through at a 7:43/mile pace.
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| Nike Zoom Structure Miles: 7.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Run to Rosehill house and back - 54:29
Woke up with a sore knee this morning but it got marginally better throughout the day, and good enough to run on by late afternoon. Felt ok on the run. 7:43/mile average pace.
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| Hoka Clifton Lite 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 | | 2.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.70 |
| Run to Orchard St. - 21:31
Just a quick 20 minute jog before going to Twin Falls. Emily picked me up on the way. 7:51/mile average.
40 mile week - that hasn't happened 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 | | 4.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.40 |
| Twin Falls loop - 33:15
Morning run from Mom and Dad's house. Nice and quiet out. Felt better as run went on. 7:50, 7:31, 7:24, 7:12 and 6:57 for the last 0.4.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 4.10 |
| Canal banks + Borah track - 30:34
Did 4 x 100 strides at the track and 4 x 20 seconds hard on the roads.
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| Nike Zoom Elite Miles: 4.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.30 | 0.00 | 3.20 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Greenbelt - 39:30
Did a 20 minute tempo run on the greenbelt at a 6:20/mile average. It did not feel easy at all but I got through it.
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| Nike Zoom Structure Miles: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Jaguar joggers practice - 2 miles
Was going to do another run in the evening but started getting sick.
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| Hoka Clifton Lite Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Neighborhoods - 16:40
At 9:30 p.m. to run an errand. Home sick today with a sinus infection but actually felt good to be outside and get a little fresh air.
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| Nike Zoom Structure Miles: 2.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.60 | 0.00 | 4.40 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| A.M. - 4 mile warmup; 7 x 1K; 1.5 mile warmdown
Did some 1000m repeats around Englefield Greens. Still sick and was not on my "A" game, but feeling much better than yesterday. Averaged around 3:55 (6:22/mile pace) with about 1 minute recoveries. Giant blister on my heel when done - new shoes.
P.M. - 1.3 mile shakeout jog
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| Hoka Clifton Lite Miles: 1.30 | Nike Zoom Structure Miles: 10.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Canal banks + neighborhoods - 31:13
Still not over the sinus infection. Today this was about all I could muster, and it took a lot out of me. 7:47/mile average.
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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 | 0.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| Canals + neighborhoods - 42:48
Ran really easy except for 4 x 12 second Phillippi hills and 4 x 20 seconds on the road. Ran these hard. Still kind of sick but breathing getting better
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.30 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 1.80 |
| Jaguar Joggers practice
A couple of laps jogging, then did 3 x 200 and some time-bombs
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.70 | 0.00 | 2.80 | 1.10 | 0.00 | 0.00 | 0.00 | 7.60 |
| 1.5 mile warmup; 2 x 1200, 3 x 600, 2 x 1000; 1 mile warmdown
At the Bishop Kelly track at twilght. A little breezy but mostly nice. Nothing fancy but a decent workout. First time on the track working out in forever!
1200s: 4:39, 4:41 (6:13/mile ave) 1 minute jog
600s: 2:13, 2:13, 2:16 (5:57/mile ave) 2:15 jogs
1000s: 3:53, 3:53 (6:13/mile ave) 1 minute jog
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| Nike Air Streak Miles: 5.10 | Mizuno 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 | | 7.20 | 0.00 | 0.50 | 0.30 | 0.00 | 0.00 | 0.00 | 8.00 |
| Run to CSI + indoor workout - 1:00
Cold and rainy day in Twin Falls. Ran to CSI, did 10 minutes on the treadmill, then 35 minutes on the indoor track. Half mile pickup in 3:11 and several short, quick acclerations.
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| Nike Zoom Structure 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 | | 2.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.60 |
| Run from CSI - 21:44
Back to Mom and Dad's house in a huge headwind. No mojo today so that was it.
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| Nike Zoom Structure Miles: 2.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 6.80 |
| Canal banks + treadmill - 56:10
Ran 22 minutes at practice with the J.J. team, then came home and did 34 minutes easy on the treadmill. Horrible wind storm today.
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| Nike Zoom Elite Miles: 6.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.30 |
| Canal banks + Borah campus - 37:18
Slow, slow jog in the dark. Upset stomach so I'm just glad I ran at all.
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| Hoka Clifton Lite Miles: 4.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.90 | 0.00 | 3.20 | 0.00 | 0.00 | 0.00 | 0.00 | 7.10 |
| PMI: Neighborhoods - 30:50
A pretty good practice with the Jaguar Joggers today. 8:48/mile average.
PMII: 20 minute tempo run
A couple hours later I did a solid 20 minutes at 6:10/mile pace - probably a bit faster than tempo pace. Good, hard effort. Wore the Puma Heras - 10 years old now and didn't feel great. Will either race the half in Asics DS trainers or the Nike Air Streak.
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| Nike Zoom Structure 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 | | 4.80 | 0.00 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 5.00 |
| Canal banks - 38:30
Pretty easy run on the canals on another windy day. Did 5 x 12-15 second Phillippi hills. Average pace of 7:40/mile.
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| Nike Zoom Structure 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 | | 10.80 | 0.00 | 1.10 | 0.00 | 0.00 | 0.00 | 0.00 | 11.90 |
| Greenbelt - 1:29
Ran from home to the greenbelt via the Orchard St. access, then downstream and finished part way down on State St. where Emily picked me up. Pretty good longer run. Did a couple half mile pickups earlier in the run, but then just got back into easy pace mode the rest of the way. 7:31/mile average.
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| Nike Zoom Structure Miles: 11.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 113.70 | 1.80 | 16.30 | 3.20 | 0.00 | 0.00 | 0.00 | 135.00 |
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| Asics DS-Trainer Miles: 9.10 | Hoka Clifton Lite Miles: 20.40 | Nike Zoom Structure Miles: 62.50 | Nike Zoom Elite Miles: 13.50 | Mizuno Miles: 20.80 | Nike Air Streak Miles: 5.10 |
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