| 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 | | 122.00 | 8.50 | 4.50 | 2.50 | 0.00 | 0.00 | 0.00 | 137.50 |
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| Nike Structure Miles: 15.00 | Saucony Progid Guide Miles: 61.00 | Asics DS-Trainer Miles: 18.50 | Saucony Ride 2 Miles: 38.00 |
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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 |
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Canal banks - 38:18
Legs felt dead on this run. I did 3 x 15 second hills and 3 x 20 second pickups on the flats to try to snap out of it, but it just made me more fatigued. Yesterday's trails were probably a shock to my system. |
| Nike 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
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Treadmill - 20:42
Easy jog at 10 pm. Wore my new Sauconys, which are a little bulkier than I probably need. They are cushioned and feel really stable. Definitely not minimalist. |
| Saucony Progid Guide 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Canal banks - 38:05
Ran at 9 p.m. so I finished in the dark. Breezy and brisk, but a nice evening to be out. Kept the pace pretty easy again. |
| Saucony Progid Guide 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 | | 4.50 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Ann Morrison Park+ - 59:05
Ran 20 minutes really slowly in the park with Emily while pushing Nica in the stroller. Then started home and did 13 minutes a little quicker followed by a 20 minute up tempo run and a short cooldown.
Can't say I felt great, but it was good to be out on a warm day. The tempo was probably at about 6:15/mile pace. |
| Asics DS-Trainer Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Greenbelt - 54:34
Started at the Orchard St. access and went downstream and back. Averaged around 7:30/mile for the first 30 minutes, then did a 5:00-4:00-3:00 of pickups. Felt ok. |
| Saucony Progid Guide Miles: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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PMI: Warm Springs to McBride Creek - 1:08
I finally found a double track road I've been looking for since last spring. I took it slow up past the golf course and to the junction of a forest service road, then went left and made my way down into McBride Creek. Hopefully I'll be able to find it again next time. This will be a great hour long run when I'm fit. Right now it was awesome, but I struggled greatly on the uphill and had to power walk for 2 minutes.
PMII: South Fork Rd - 37+
Pushed Nica in the stroller and ran with Emily. This was a bit more than I bargained for time wise, but at least the pace was slow. Great spring afternoon out! |
| Saucony Ride 2 Miles: 12.00 |
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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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Canal banks - 29:21
One of the hardest 4 milers at 7:20/mile pace ever. I felt like the effort was about 5:20/mile pace. It was windy and I was super tired, but still...
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| Saucony Ride 2 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Canal banks + neighborhoods - 33:11
Felt ok. Pace was in the 7:20's. Downloaded a free GPS app on my cell phone, and it tracked my run within 1/100th of a mile as my Garmin 305 did. That's pretty cool. |
| Saucony Ride 2 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 | | 8.50 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
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Middle Fork Rd. - 1:24
Really suffered on this one. The heat and my lack of fitness were the culprits. Did 38 minutes easy with Emily and Nica (I pushed the stroller most of it), then ran the 6.2 miles back to the cabin. The first two were at a harder pace, but I had to back off and just jog it in. |
| Saucony Ride 2 Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Middle Fork Rd - 46+
36 minutes with Emily and Nica, then 10 minutes solo down the road before Emily picked me up. Hot again, though it started to rain mid-way through and that helped a lot. I was still not quite recovered from yesterday's run. |
| Saucony Ride 2 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 | | 4.50 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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BK track - 41:15
Decided I needed to run something a little bit snappier today. Since I don't stretch, do core or weights or speedwork anymore, and average about 20-30 miles per week, I've noticed that running 6:00/mile seems like a sprint. So this evening I did some jogging, drills, accelerations and 2 x 200 in about 33 seconds, then some more jogging. It was actually a lot of fun to try to run fast. Kind of funny how 33 felt all out, but there was a time when 8 x 200 in 27-28 was a pretty easy maintainence workout. |
| Nike 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 | | 5.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Canal banks+ - 40:31
32 minutes steady on the canals, then a mile on the treadmill with a couple of pickups. Put on a pair of old 5 oz. New Balance racing flats for the treadmill. They felt like little slippers. |
| Nike Structure 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 | | 5.00 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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2.5 mile wo; 6 x 800; 2 mile wd
Ran over to Cassia Park and did 6 x 800 with about 50 seconds (0.1 mile) jog recoveries. Averaged about 2:59-3:00, which on a winding path wearing clunky shoes isn't that bad. On the track in flats and with 400m recoveries, I'd say this was worth about 2:40-45 for the 800s.
Great evening. Breezy, but perfect temps. |
| Saucony Progid Guide 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Military reserve - 1:00
Ran on some of my favorite trails this evening, including the Buck Trail. Handled the hills really well, I thought. Lots of wildflowers out. |
| Saucony Progid Guide 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 | | 5.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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A.M. - Borah track - 12+
Jogged Nica down and back to the long jump pit at Borah to play in the sand. Good times.
P.M. - Canal banks + neighborhoods - 38:39
Splits were 7:32, 6:49, 6:26 and 6:17, before finishing up with some slower miles with 4 x 20 second pickups. |
| Asics DS-Trainer Miles: 5.50 | Saucony Ride 2 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 | | 3.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 4.00 |
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BK Campus/Track - 28:20
For some odd reason, I felt inspired to want to run in my old minimal 5 oz New Balance flats. Usually, this is a horrible idea because my achilles tendon ends up jacked up for a few months afterwards. But this evening was beautiful right at twilight, and I ran around the BK campus and to the track. I did some accelerations and drills, then 3 x 200 at 35, 30, 34. The first and third I just strided out but the second one was pretty close to all out. It was fun to run fast, even if just for one 200. Let's see how I feel tomorrow after 4 miles in those shoes. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Canal banks + neighborhoods - 41:35
Ran really easy tonight. My achilles was (predictably) sore from my escapades in racing flats last night. I think I'll be OK in a few days if I just run easy at 7:30-8:00 pace. Nice evening out again. |
| Saucony Progid Guide 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Ann Morrison Park + - 40:41
Ran from the depot around the park, and added a few minutes in Kathryn Albertson Park and on the greenbelt. Achilles still sore. Kept the pace fairly easy. |
| Saucony Progid Guide 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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Treadmill - 26:50
Ran pretty easy. 2 days off due to family obligations and long days at work. Achilles feels OK, but not perfect. |
| Saucony Progid Guide 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
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Treadmill - 27:20
Kept the pace pretty easy. Squeezed in a short run as I had no time today. |
| Saucony Progid Guide 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 | | 4.50 | 0.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Borah track - 40:13
Cold, windy and rainy this afternoon. Knew I needed a workout, but today was just not going to be the day. I ended up doing 4 x 400 in about 1:24, which was pathetic, and then just jogged home. Motivation and fitness suck right now. |
| Asics DS-Trainer 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Boise Bench + Greenbelt - 1:28
Longest run in at least 6 months...wow! Just wanted to cover some miles without blowing up too bad. Ended up at about 7:20-7:25/mile. The sun came out and it was warm, but that was ok. Route took me to the Garden St. greenbelt access, onto the greenbelt, past Bronco Stadium, up Protest hill and home on Kootenai.
Felt ok. Need at least one of these every week. |
| Saucony Progid Guide Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 122.00 | 8.50 | 4.50 | 2.50 | 0.00 | 0.00 | 0.00 | 137.50 |
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| Nike Structure Miles: 15.00 | Saucony Progid Guide Miles: 61.00 | Asics DS-Trainer Miles: 18.50 | Saucony Ride 2 Miles: 38.00 |
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