| 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 | | 127.50 | 4.00 | 5.50 | 3.50 | 0.00 | 0.00 | 0.00 | 140.50 |
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| Adidas Miles: 53.50 | Brooks Miles: 58.50 | Nike Zoom Miles: 20.00 | Nike Structure Miles: 8.50 |
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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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Borah campus - 27+
Ran before class this morning. Finished with a 5 minute jog with Leo. Hit the road for Colorado shortly after class and drove 8 hours. | |
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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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Estes Park YMCA trails - 41+
Early morning run with Danny on some trails near the camp. Elevation was a killer (and lack of fitness) but the trails were nice and we had a good 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Estes Park YMCA - 39+
Solo at 7 a.m. Ran on some different trails and roads nearby the camp. I was really suffering today. 8000' is not great for the out of shape. Great views though, and still very enjoyable. | |
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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 | 2.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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2 mile wo; 4 mile fartlek; 2 mile wd
Great evening on the greenbelt. I have made a commitment to get back into shape and hopefully today's run was the first step. On the fartlek, I did 1:30 on and 2:30 off for 4 miles. The on segments were at 5k effort (I didn't time them, but would estimate them to be in the 5:30-5:50 range). The downpoint was my achilles acting up and my left foot falling asleep. That hasn't happened for a long time. My calves - my body in general really - is probably stiff from 2 days of driving.
Weights, core & stretching -20 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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Hillcrest Loop - 49:55
Worst run in recent memory. The problem was due to getting really low on blood sugar, then drinking some powerade and eating a gel right before the run. By mile 2, I was dizzy and had blurry vision. I felt like I was on drugs (in a bad way). The last 4 miles were really rough. This happens to me about once or twice a year, so I'm not worried about it. I would have been better off just running without eating or drinking anything, even though I was really hungry and fatigued before the run. Live and learn. | |
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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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Ann Morrison Park - 47:06
Had to run over to the Rosehill house, so I decided to run at Ann Morrison. Most of it in the dark but that's ok. Did a few hill strides up and down Americana to turn the legs over a bit. Sluggish tonight.
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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Greenbelt - 1:13
Mat and I ran from Willow Lane onto the Garden City/Eagle Path. It was cloudy but very muggy and I struggled a lot throughout the run. Despite that, we probably averaged about 7:15-7:20 which wasn't too bad given our fitness levels and an afternoon summer day. | |
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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 | 0.50 | 0.00 | 0.00 | 0.00 | 6.00 |
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Canal banks + Phillippi hill - 43:35
Ran over to Phillippi hill and did 6 x 15 second hills and 6 x 15 second hard on the flats. Finished up with a 14 minute steady run home. Felt pretty decent this evening. | |
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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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Canal banks + Borah track - 46:03
Felt pretty tired on this run. Took the canals down to the track, where I did mostly easy distance except for quite a few speed drills and a few accelerations on the straightaways. Felt a bit better by the end of the run.
Weights, core and stretching: 20 min | |
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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 | 3.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
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A.M. - Neighborhoods - 36:16
Is it still a morning run if you start it at 11:30? I say yes. Anyway, I started relatively easy and finished at a sub -7 pace for an overall average of about 7:15/mile. Hot out today.
P.M. - Hillcrest loop - 44+
Did a 4 mile tempo run during the middle of the run. Nothing to write home (or blog home) about, but right at or just a bit better than what I set out to do. Miles of 6:14, 6:13, 6:17 and 6:00 (last stretch on canals, so that's a good pace for the rocky footing). I think those are not quite true "LT" pace, but close enough. Definitely faster than current marathon pace right now. |
| Nike Zoom Miles: 6.50 | Adidas 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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PMI: Fishhook Creek Trail - 38:16
Ran on a sweet trail from our cabin at Redfish Lake. Although the altitude was tough (6500'), I was hammering away pretty hard on this trail. Great 5 miler.
PMII: Hiked the same trail with Emily and Nica. We also walked around some paths at Redfish for about an hour, so we probably got 7 miles. I also ran an additional 12 minutes to go take some pictures at the end of the trail. Big day! | |
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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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Fishhook Creek Trail - 39:10
Ran at 9 a.m. on the same trail as yesterday. My legs were beat from the big day yesterday and I wasn't feeling super due to a poor night of sleep. I would run this trail every day if I could: relatively flat, scenic, soft footing, etc. | |
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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 | 0.50 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Treadmill - 38:48
Wasn't up to braving the 100+ temps today, so I opted for an easy run on the treadmill with some fartlek the last half. Legs felt great; stomach....not so much. The Quinn's platter this morning with 2 chorizos could have been the culprit. | |
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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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Biked home from Jon's house - 3.5 - 4 miles
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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 | 0.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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Canal Banks + Borah track - 58:05
Felt pretty fatigued tonight. Kept the pace very slow (7:44/mile) during the run, except for several accelerations at the track. Was going to do a workout, but it was not happening tonight. | |
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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 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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1.5 mile wo; 4.5 mile fartlek; 1 mile wd
Ran on the treadmill at Gold's and donated several gallons of sweat to the next unsuspecting treadmill afficianado. Just kidding, I wiped it down.
The workout today was 4.5 miles of 2:00 hard/3:00 easy. The idea is to ease back into goal half marathon pace but to make sure I'm recovered before the next pickup. The hard segments were actually pretty easy (5:52/mile) and the easy segments were at about 7:50/mile.
My hard days won't actually be too hard until I get in shape or else I'll probably bail on them. It took me a few years to realize I shouldn't be too ambitious when I'm out of shape. | |
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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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A.M. - Canal banks - 20:03
Early morning jog before driving up to Stanley. A little stiff and sore but felt ok.
P.M. - Backpack into Elk Creek. Greg, Joel and I packed in a little over 3 miles, chilled out for a while, then hiked about 7 miles more (out and back) - much of it off trail. The evening hike took a couple of hours and we were pretty tired when we got back into our camp.
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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 |
| Backpacked out 3-4 miles, then hit the Boater Box hot springs near Stanley before driving home. | |
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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 | 0.50 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Treadmill - 28:50
Not too bad of a run. Started out very slow, and picked it up the whole way until I maxed it out (10 mph on my treadmill). Worked out the stiffness from backpacking and lost a few pounds in sweat. I did make up that weight at dinner, though at my brother in law Joey's rehearsal dinner. | |
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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 - 23:12
Two loops around the 1.5 mile loop in the neighborhood on this warm evening. My dinner was still digesting so I took it slowly at first and picked it up a little as I progressed.
Weights & core - 20 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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A.M. - Neighborhoods - 21:57
Got in a steady run at 10 a.m. Getting warm already at this hour.
P.M. - Canal banks + Borah track - 35:10
Super hot this afternoon at 5 p.m. Wouldn't have wanted to go too much more than this. Didn't feel too bad though.
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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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Gold's + McMillian Wetlands - 59:51
This one was tough. Being out of shape in the heat does a number on me. Started at Gold's and ran to the wetlands, did 20 minutes there, and ran back. Probably will do this run a lot from Gold's while Emily is working out (it beats the treadmill for sure).
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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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Canal banks + neighborhoods - 21:06
Not much time today for a run. I was also lethargic all day, but I am trying to be consistent so I got out for a short one. Did 4 x 20 second pickups the last few minutes. Hot again today.
Also did some nice core work and thorough stretching. |
| Nike 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 | | 6.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 7.00 |
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Borah track - 53:11
Started the run at 10:30 p.m. with a headache and not feeling like doing much. We had just watched "Hurt Locker" on the big screen and had gotten some motion sickness from the first person camera work. My intent was to jog 50 minutes to an hour as easily as possible. The first 5.5 miles were at 7:45-7:50 pace and then I wanted to do the last half mile at marathon pace. I went a bit quicker than that (2:44) but it felt good. Then an easy mile home and called it a night. | |
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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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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Treadmill - 40:52
Usually I hate the treadmill, but this one wasn't too bad. I was running on borrowed time - Nica was in the bouncer watching and I was just waiting for her to squawk - but I made it 40 minutes. That was a pleasant surprise. I did 8 x 30 second and 3 x 1:00 pickups in the last half of the run.
I was going to run again this evening, but did 20 minutes of a good weights, core and stretching session. Long run tomorrow hopefully. |
| 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 | | 127.50 | 4.00 | 5.50 | 3.50 | 0.00 | 0.00 | 0.00 | 140.50 |
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| Adidas Miles: 53.50 | Brooks Miles: 58.50 | Nike Zoom Miles: 20.00 | Nike Structure Miles: 8.50 |
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