| 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 | | 130.75 | 4.00 | 12.00 | 5.75 | 0.00 | 0.00 | 0.00 | 152.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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South Cole canal banks - 1:06
Nice evening run on the Cole canals. Probably trespassed a bit but I like running on those canals. Just got in a nice steady pace and averaged 7:22/mile overall. Psychologically, running over an hour seems so long right now. Hopefully that will change soon.
Nike Zoom-419.5 Brooks- 50.5 Adidas-324.5 | |
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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 | 1.50 | 1.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Greenbelt - 1:12
Dodged the rain storms by running at 7 p.m. It was actually a great evening out. I started at the DoubleTree and did an easy 5 miles at 7:35/mile pace. On the way back, I did 5-4-3-2-1 minute fartlek with equal time recoveries, working down from 6:15 pace to 5:37 pace (5:57 overall for the pickups). Handled it pretty well and felt great when I was done.
Nike Zoom-419.5 Brooks- 50.5 Adidas-334.5 | |
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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 | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Treadmill at Gold's - 34:02
Kept the pace easy except for 3 x half mile pickups at 6:18/mile pace (approx mp). Felt pretty decent.
Weights - 20 minutes
Nike Zoom-419.5 Brooks- 55 Adidas-334.5 | |
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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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Treadmill - 22:04
Didn't have much time to run this evening. I did a short run on the treadmill at home. Ran most of it with the incline at about 4% and also did 3-4 x 30 second pickups. Felt ok.
Nike Zoom-419.5 Brooks- 55 Adidas-337.5 | |
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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 |
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Neighborhoods - 14:54
This is why I don't run in the morning. Made it less than two miles and had to dash back to the house so I didn't have an accident. Also I was sweaty and nauseaous. Early mornings and exercise are not good for me, especially off little sleep. Anyone who has climbed mountains with me knows that...
This evening was the city track meet - 9th girls 1st and 9th boys 2nd. We finished at about 8:30. That makes for a long day.
Nike Zoom-419.5 Brooks- 57 Adidas-337.5 | |
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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 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Cassia Park - 52:16
I was feeling crappy still today - dead legs, upset stomach, general fatigue. I started my run at a shuffle, but wanted to do something a little snappier, so I did 4 x 800 at Cassia in 2:55, 2:53, 2:50 & 2:45 with a few minutes easy between. Glad I did something up tempo, because jogging for 50 minutes gets monotonous at times. Slow cool down home.
Nike Zoom-419.5 Brooks- 57 Adidas-344.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
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A.M. - Neighborhoods - 12+
Didn't make it far again due to GI issues. Running in the morning lately just sucks
P.M. - Hulls Gulch - 1:00
Great run from Camelsback Park, up Crestline and down the gulch. Finished right as it was getting dark. I should hit the foothills trails more often. Really needed this run after a hectic week.
Nike Zoom-427.5 Brooks- 58.5 Adidas-344.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
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Canal Banks - 16+
A little shuffle with Leo before the day got too crazy. Was going to run another hour or so but worked until about 9 p.m. and was too tired.
Nike Zoom-427.5 Brooks- 60 Adidas-344.5 | |
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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 | 0.50 | 0.00 | 0.00 | 0.00 | 7.00 |
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PMI: Treadmill - 20:02
At home in the afternoon. Moderate pace, a bit of an incline.
PMII: Run home from South - 32:38
Ran home steady and did 3 x 1:00 pickups at a decent pace. Finished with a 5 minute jog with Leo around the block.
Nike Zoom-427.5 Brooks- 62.5 Adidas-349 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.75 | 0.00 | 0.00 | 1.25 | 0.00 | 0.00 | 0.00 | 8.00 |
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A.M. - Run to work - 25:10
Averaged about 7:50/mile pace, which is flying for me at 6:30 a.m. Felt pretty good.
P.M. - Ann Morrison Park - 33:04
Ran from the Rosehill house to the dirt trail at the edge of the park. Did 5 x 1:15-1:20 intervals, finishing the last bit uphill. Dehydrated and a little fatigued, but a decent little workout.
Also biked home and added a mile or two.
Nike Zoom-427.5 Brooks- 62.5 Adidas-357 | |
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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 |
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Cassia Park + run home - 40:01
Tired in general today. Walked a mile with Emily, then ran several laps of the park and then home. Need some sleep.
Nike Zoom-427.5 Brooks- 62.5 Adidas-362 | |
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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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A.M. - Run to St. Al's - 17:27
Picked my car up at 7 a.m. Felt great actually
P.M. - Greenbelt - 38:04
Most of it with Mat on the Park Center dirt section. Felt pretty good. Earlier in the afternoon I watched some of the state track meet. The 4 x 800 was particularily impressive with Boise High running 7:48 and my alma mater Twin Falls coming in at 7:51.
Nike Zoom-427.5 Brooks- 62.5 Adidas-369.5 | |
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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 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 8.50 |
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Greenbelt - 1:00
Watched the state track meet and then ran on the greenbelt and home. After a steady warmup, I did one LT mile at 5:58 to speed things up a little. Then I did 0.4 miles (640-650 meters) in 1:54 - just under 4:45/mile pace. I finished with a cooldown jog of 35 minutes with 5 x 200 meters fast but relaxed (32 seconds) mixed in.
Just for kicks, I'm thinking I might do the Main Street Mile next month. It's not fast course - 8 90 degree turns will do that - but there is good competition and it's an excuse to do some speedwork. I also want to win another Main Street Mile pint glass and $25 gift certificate to downtown (for post race beverages). I ran 4:33 when I was pretty fit in 2004 and 4:36 when I was pretty unfit in 2005. If I could run 4:40 I'd feel good about that.
After that, I think I'll start building miles again and do Portland or Seattle marathon this Fall, and hopefully some other cool road races as well.
Nike Zoom-436 Brooks- 62.5 Adidas-369.5 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Canal banks to Borah track - 34:10
Saturday afternoon our first baby was born. An amazing experience...My last couple days have been pretty busy. I actually felt like running on Sunday and Monday but didn't make it out. Running is a great remedy after being cooped up and experiencing lots of emotions.
I wanted to do a workout of some type today, but Emily warned me I'd feel like crap today. She was right. It was also hot at 4:00 p.m. I settled for some easy running with some light drills and about 6-8 easy accelerations. I felt much better post run and way more energized. Good stuff.
Nike Zoom-436 Brooks- 62.5 Adidas-374 | |
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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 | 1.00 | 0.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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BK Track + Neighborhoods - 52:46
Still sleep deprived and I have a "jet-lagged" feeling. Not unlike when I used to work graveyard shifts one summer. I feel loads better than yesterday, though. Tonight's run took me down the canals to the track where I did a 10 minute fartlek consisting of 20-30 second pickups. Then I jogged on the canals again into the neighborhoods and did a tempo mile at 5:59. I finished with a couple miles of easier running, including 5 minutes with Leo.
Nike Zoom-443.5 Brooks- 62.5 Adidas-374 | |
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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 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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3 mile wo, 5k tempo run, 1 mile wd
Went back to work today, then worked on the rental, entertained company and started my run at 9:15 p.m. Glad I got out, though. I have 3 weeks until the Sawtooth Relay and 5 weeks until the Main Street Mile so I need to get in shape. Warmed up on the canals, then did the tempo in the neighborhoods in the dark. Miles were 6:05, 6:06, 6:00 and :36 for a 18:48. Felt ok. I noticed I was very "unsmooth" and my back and core seemed weak. I need to get back into the weights/core/stretching routine soon.
Nike Zoom-447.5 Brooks- 65.5 Adidas-374 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Greenbelt - 1:19
Nice afternoon run. Caught some cloud cover and beat the heat from earlier. Ran to the Orchard St. access to the greenbelt and did about 6 miles on the greenbelt before finishing at the Rosehill house. Overall pace was 7:16/mile.
Nike Zoom-447.5 Brooks- 76.5 Adidas-374 | |
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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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Neighborhoods - 22:59
Just a run so I could say I ran today. Didn't make it out until about 11 p.m. I actually felt pretty good during the day so I should have gone earlier.
Also a mile walking at the track and 20 minutes of easy weights, core and stretching.
Nike Zoom-447.5 Brooks- 79.5 Adidas-374 | |
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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 | 2.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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PMI: 1 mile easy jog with Leo and a couple of easy miles walking with Emily and Nica.
PMII: Hillcrest Loop - 48:36
Hadn't run this loop in a while. Did a progression run that went ok, but not stellar. Miles were 7:37, 7:15, 6:45, 6:30, 6:27, 6:02 and a warmdown of 7:55. My goal was just to cut down each mile based on feel. It was pretty warm (mid 80s) when I ran at 5 p.m.
Nike Zoom-454.5 Brooks- 79.5 Adidas-374 | |
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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 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Treadmill - 23:40
Easy, easy jog on the treadmill in between doctor's apptmnt and dinner. Finished the last half mile at a quicker pace (6:18/mile).
Nike Zoom-454.5 Brooks- 82.5 Adidas-374 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.50 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Greenbelt to Table Rock - 1:06
A great evening to be out in Boise's foothills. Started at the zoo, and took Castle Rock to Rock Garden - where I did a loop - and back down Old Pen trail. I was happy with my strength on the hills tonight. I did a "steady/hard" pick-up half mile on the greenbelt in 2:59 to end the run.
There were lots of hikers out this evening - even some starting right at twilight - presumably going up to the cross at night.
Nike Zoom-454.5 Brooks- 82.5 Adidas-383 | |
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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 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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1.5 mile wo; 6 x 800 LT; 1.5 mile wd
Ran on the greenbelt this evening. Another late start - finished in the dark. Wanted to do some relaxed, steady running as I knew I wouldn't have a lot of juice tonight. Averaged 2:56 for the 800s and did .2 mile jogs in about 1:35 (sub 8:00/mile pace). Overall I felt pretty good despite a little GI distress toward the end.
Nike Zoom-461.5 Brooks- 82.5 Adidas-383 | |
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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 |
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Run home from greenbelt - 39:17
Slow, easy run home from the Double Tree after walking a couple of miles with Emily and Dominica in the stroller. Fatigued, dehydrated and my nutrition really sucked today. Finished off the last half mile with Leo.
Nike Zoom-461.5 Brooks- 82.5 Adidas-383 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 5.00 |
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Borah track - 39:33
Another late night run in the dark. Felt pretty fatigued again - just a basic lack of sleep and change in schedule. I did 6 x 150 strides during the 3 miles at the track to turn my legs over a bit.
Nike Zoom-461.5 Brooks- 87.5 Adidas-383 | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 130.75 | 4.00 | 12.00 | 5.75 | 0.00 | 0.00 | 0.00 | 152.50 |
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