| 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 | | 106.25 | 4.00 | 4.60 | 6.65 | 0.00 | 0.00 | 0.00 | 121.50 |
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| Nike Zoom Elite Miles: 40.50 | Nike Triax Structure Miles: 38.30 | Mizuno Wave Alchemy Miles: 22.60 | Saucony Progid Guide Miles: 3.00 | Asics DS-Trainer 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 | | 2.90 | 1.50 | 1.60 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Greenbelt - 42:17
Ran from Park Center and did 10:00 (2:45 rest), 5:00 (1:30 rest) and 5:00 pickups at a 6:23/mile average. A bit better than last time, but still was thinking I could approach 6:00/mile much more comfortably. Not yet.
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| Nike Zoom Elite Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.80 | 0.00 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 6.00 |
| Canal banks - 45:58
Pretty easy run with 5 x 10-15 second Phillippi Hills half way through. Great afternoon to be out running, even though I did not feel strong at all.
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| Nike Triax Structure Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Warm Springs Loop+ - 1:17
Ran from the cabin past Terrace Lakes and did a small loop off Warm Springs Rd. Finished up with a couple of road miles on the Middle Fork Rd. Average pace of 7:42/mile - not bad for the terrain.
Beat the rest of the day! 10 milers take a lot out of me these days.
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| Nike Triax Structure Miles: 10.00 |
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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 |
| Elliptical + bike - 40:00
Did the elliptical for 30 and the bike for 10 at Axiom. Glute is pretty sore from yesterday, so kept the intensity pretty low.
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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 |
| 5 Mile Gulch to Orchard Gulch - 42:51
Ran with Travis on the best trails in Boise. The last climb up to the summit on Orchard Gulch is a beast. Scenery was awesome and it was a phenomenal afternoon to be outside.
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| Mizuno Wave Alchemy 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 | | 3.30 | 0.00 | 0.00 | 1.70 | 0.00 | 0.00 | 0.00 | 5.00 |
| Elliptical + treadmill - 41:20
Easy 20 minutes warmup on the elliptical, followed by 10 x (1:00 on, 1:00 off) on the treadmill at just under 6:00/mile pace. Felt pretty good - easy workout.
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| Nike Zoom Elite 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 | | 1.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.50 |
| Neighborhoods - 10+
Stroller run to Grace Jordan and back with Nica. Family time over fitness time today.
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| Nike Triax Structure 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 | | 5.30 | 0.00 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 5.50 |
| A.M. - Run to work - 19:32
Felt good, ran easy. Average pace of 7:48/mile
P.M. - Run home - 21:45
Steady with a couple of pickups at the end of the run. Pace was 7:13/mile.
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| Mizuno Wave Alchemy 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 | | 8.75 | 0.00 | 0.00 | 0.25 | 0.00 | 0.00 | 0.00 | 9.00 |
| A.M. - Garden Valley Trail - 44:20
Ran from the cabin through Crouch and then took the gravel path to the high school, and finished back at Old Crouch Rd. where Emily picked me up. Great morning with some nice views. Pace was 7:26/mile.
P.M. - Canal Banks - 23:21
Steady on the canals with 5 x 15 second hard hills on Aurora St. Felt pretty good.
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| Mizuno Wave Alchemy Miles: 5.90 | Nike Zoom Elite Miles: 3.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.70 | 0.00 | 0.00 | 1.30 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill - 32:45
Slow pace with a bunch of pickups at around 6:00/mile pace. Felt like I'm getting sick; hopefully I fight it off.
Weights - 20 minutes hard circuit at lunch
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| Nike Triax Structure 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 - 30:00
Slow run this evening. Hydration and blood sugar issues caused blurry vision and diziness early in the run. Called it early. Average pace of 8:20/mile. Tomorrow will be a better day.
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| Nike Triax Structure 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 | | 5.10 | 0.50 | 1.00 | 0.50 | 0.00 | 0.00 | 0.00 | 7.10 |
| Mission Bay Path - 51:08
In San Diego for a few days, and I took a nice evening run from the hotel. A few hours earlier I'd enjoyed a double burger, fries/onion rings, coke and milkshake from Hodad's, and we'd had a bit a of a long day of travel. But once I got going, it was great. Tons and tons of runners out, and on the way back to the hotel, I picked it up and started picking people off. Finished with a 6:10 mile and a 2:55 half before a short cool down.
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| Nike Zoom Elite Miles: 7.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.90 | 0.00 | 0.00 | 0.20 | 0.00 | 0.00 | 0.00 | 6.10 |
| Fiesta Island and Mission Bay Path - 47:31
Ran in the morning, and my legs were a little beat from yesterday's travel and last night's harder run. Went out to Fiesta Island for a few miles on sand and dirt, then finished back on the Bay Path at the end. Beautiful, sunny morning out and again, lots of company on the run.
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| Nike Zoom Elite Miles: 6.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.20 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.20 |
| Mission Bay Path - 1:08
A nice Saturday morning run past Sea World, then back the other way. Did a progression of 8:02, 7:47, 7:32, 7:33, 7:12, 7:07, 6:44, 6:37 and then a cool down of 7:55. Lower legs and calves got a little bit beat up and tired by the end, but all in all, a great morning to be out with everybody else. San Diego is a fit city...
15 minutes of good stretching, core and situps post run
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| Nike Zoom Elite Miles: 9.20 |
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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 | 0.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Tecolote Canyon Trails - 46:50
Nice afternoon run from the hotel onto some trails I saw on Google Maps. I guess they go on for a lot longer, but today, this was good enough. Nice to be on some soft surfaces. Also did 5 x 10-12 second hard hill sprints at Presidio Park earlier with the family.
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| Nike Zoom Elite Miles: 6.00 |
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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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Mission Bay Path - 39:42
Last run in San Diego. Got out at 7:30 a.m. and it was nice and cool. Did a progression run of 7:58, 7:24, 7:08, 6:50 and 6:15 before a short cool down. Great morning run. Feel like my fitness took a big jump in 5 days - hope I can keep it up back in Boise.
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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 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 3.60 |
| Elliptical + treadmill - 31:30
Did 14 minutes on the elliptical and 17 minutes on the treadmill at Axiom. Finished with 5 x 30 second pickups at 5:40/mile pace, which felt pretty easy. Didn't have a lot of energy or enthusiasm tonight.
Weights, core and stretching - 15 minutes at the gym
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| Mizuno Wave Alchemy Miles: 2.20 |
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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 |
| No run
Weights at work - 15 minutes
4 x 6 x 115 - bench
4 x 6 x 40 - db incline press
core work between each set
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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 | 1.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.80 |
| Englefield Greens - 41:29
Progression run down the canal to Englefield Greens, where I did several laps. Miles of 7:49, 7;13, 6:44, 6:32 and 6:21, then a jog home. The last mile did get a little bit tough. Good workout - feeling the strength coming along.
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| Nike Triax Structure Miles: 5.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.70 | 0.00 | 0.00 | 0.30 | 0.00 | 0.00 | 0.00 | 3.00 |
| Treadmill - 24:28
Late night run at 10:30 p.m. Nice and easy with a couple of pickups at the end. Felt great.
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| Saucony Progid Guide 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 | | 7.40 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.40 |
| Cassia Park - 57:06
Pretty easy run on a nice afternoon. Took the canal banks to Cassia and did several laps. Average in the 7:40 range.
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| Nike Triax Structure Miles: 7.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.70 | 0.00 | 0.00 | 1.30 | 0.00 | 0.00 | 0.00 | 4.00 |
| Treadmill - 30:38
At home at 10 pm. Did 10 x 45 second pickups in the last 20 minutes, which felt good.
Weights, core and stretching - 20 minutes
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| Asics DS-Trainer 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Run to pick up car - 27:09
Easy pace at 8 pm. Been fighting some sickness the past few days - doing better now.
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| Mizuno Wave Alchemy 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 | | 106.25 | 4.00 | 4.60 | 6.65 | 0.00 | 0.00 | 0.00 | 121.50 |
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| Nike Zoom Elite Miles: 40.50 | Nike Triax Structure Miles: 38.30 | Mizuno Wave Alchemy Miles: 22.60 | Saucony Progid Guide Miles: 3.00 | Asics DS-Trainer Miles: 4.00 |
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