| 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 | | 70.60 | 0.00 | 1.60 | 1.90 | 0.00 | 0.00 | 0.00 | 74.10 |
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| Nike Zoom Elite Miles: 23.90 | Saucony Progrid Guide Miles: 16.80 | Asics GT-1000 Miles: 33.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.70 | 0.00 | 1.00 | 0.60 | 0.00 | 0.00 | 0.00 | 5.30 |
| Canal banks + Borah track - 39:35
Tried to a do a little workout today, but my left hamstring was super tight so I bailed early. 2 x 800 at tempo pace (3:07), 1 x 400 (1:28), 3 x 200 (42).
Will try to get some more base in before starting workouts probably.
10 minutes weights and core
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| Nike Zoom Elite Miles: 5.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.30 |
| Neighborhoods - 26:07
Night run around the 'hoods. Hamstring tight and motivation low, so just a jog to get outside in the fresh air. 7:56/mile average.
10 minutes weights and core
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| Nike Zoom Elite Miles: 3.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.30 |
| Neighborhoods - 26:34
Slow jog in the dark at an average pace of 8:07/mile. Hamstring felt comfortable at about 8:30 pace, but much faster made it feel like it was about to pull. So I kept it slow and relaxed.
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| Saucony Progrid Guide Miles: 3.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.70 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.70 |
| Greenbelt - 44:23
From Ann Morrison Park upstream and back. Great evening to be outside - love this time of year. Ran to the orange bridge and back. Overall pace was 7:43/mile. Hamstring still tweaked, but getting a little better.
10 minutes weights and core
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| Saucony Progrid Guide Miles: 5.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Canoeing and hiking - Snake River Canyon
Back exercises in the 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 | | 2.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.40 |
| Treadmill - 21:30
Jog at 6 am before work. Hamstring almost better at complete jogging pace.
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| Nike Zoom Elite Miles: 2.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.40 |
| Treadmill - 21:25
Ran slow at 11pm at home on the treadmill. Couldn't feel hamstring, so good news there.
15 minutes weights and core
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| Nike Zoom Elite Miles: 2.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.60 |
| Treadmill - 23:08
Easy pace. Feeling better.
10 minutes hard core circuit
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| Nike Zoom Elite 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 | | 4.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.10 |
| Neighborhoods- 33+
Ran to get Nicas backpack she forgot at Puentes, then did a stroller loop around the block with Nora just a bit later. Great afternoon out!
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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 | | 3.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.80 |
| Canal banks + neighborhoods - 30:02
Ran right at twilight at just under 8:00/mile pace. Nice to get out
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| Saucony Progrid Guide Miles: 3.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.80 |
| Neighborhoods + BK track - 42+
About 20 minutes with Nica riding her bike and Emily pushing Nora. Can see this happening a lot more in the future. Also ran to the BK track and did a few laps there at about 7:47/mile. Felt pretty good.
Core and stretching - 10 min
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| Asics GT-1000 Miles: 4.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Canal banks - 20:02
Probably shouldn't have run today but it was gorgeous outside so I did. Getting sick and my nose wouldn't stop running, and I sneezed a few hundred times today. Average pace of 7:54/mile.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 15 minutes weights and core
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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 |
| Sun Valley resort - 20:00
Easy jog at 8:30 pm around the lodge and inn. Felt amazing to get out and stretch the legs. Sinuses still messed up, and it was tough to get a breath.
10 minutes weights at the inn
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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 | | 6.30 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.30 |
| White Cloud trails - 40:00
Great run on an 80+ degree day in Sun Valley. Hit the trails across from the inn, and was suprised with myself to be able to manage a bit of elevation gain.
Later in the afternoon ran 1.3 miles on the bike path while Nica biked and Emily ran pushing Nora.
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| Asics GT-1000 Miles: 6.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Trail Creek + Proctor Mtn trail - 40+
Ran from the Inn up the bike path and onto some nice easy trails behind the Trail Creek Cabin. Gained about 350 feet and enjoyed another gorgeous day in Sun Valley.
Did weights, core and stretching twice today. Really working on the back.
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| Asics GT-1000 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 | | 3.30 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 3.80 |
| West bench canal banks - 30:00
Nice run at twilight. Did 4 x 30 second pickups (felt smooth) and 5 x 10 second hills during the last 15 minutes.
Weights core and stretching - 20 minutes at Axiom
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| Nike Zoom Elite Miles: 3.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.80 | 0.00 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 4.00 |
| Canal banks - 32+
Ran 25 minutes solo at about 7:40/mile pace, then jogged with Emily and Nica on her bike for the last bit. Super hot out today (91 degrees).
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| Saucony Progrid Guide 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 | | 3.60 | 0.00 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 3.90 |
| Canal banks + Borah campus - 30:05
Felt pretty decent. Did 5 x 20 second pickups in the last half of the run.
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| Asics GT-1000 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 | | 0.80 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.80 |
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| Asics GT-1000 Miles: 0.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.10 | 0.00 | 0.60 | 0.30 | 0.00 | 0.00 | 0.00 | 4.00 |
| Canal banks + BK track - 30:02
Did 4 x 25 seconds on the soccer field, then a 1000m pickup in 3:49 on the track. Felt ok.
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| Asics GT-1000 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 | | 3.60 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.60 |
| Canal banks - 28:02
Easy run while waiting for the car at Jiffy Lube. Average pace of about 7:45/mile.
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| Asics GT-1000 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 | | 70.60 | 0.00 | 1.60 | 1.90 | 0.00 | 0.00 | 0.00 | 74.10 |
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| Nike Zoom Elite Miles: 23.90 | Saucony Progrid Guide Miles: 16.80 | Asics GT-1000 Miles: 33.10 |
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