| 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 | | 123.00 | 8.50 | 4.50 | 1.50 | 0.00 | 0.00 | 0.00 | 137.50 |
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| Brooks Miles: 46.50 | Nike Structure Miles: 65.00 | Adidas Miles: 5.00 | Nike Zoom Miles: 21.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 2.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Treadmill - 22:00
Really busy day today. Squeezed in a run on the treadmill before going out to dinner. Last mile at MP (6:27) felt pretty easy. | |
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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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A.M. - Run to work - 24:36
Felt good this morning. Had a full moon and an extra hour of morning daylight which made the run not completely pitch dark.
P.M. - Run home - 23:17
Steady pace. Felt pretty good in places. Wanted to add on for a bit, but was out of time and had to pick up Nica |
| Nike Structure Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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A.M. - Run to work - 24:02
Started out easy but ran fairly briskly (for a 6:00 a.m. run) so I could make it on time for my 7 a.m. meeting.
P.M. - Run home - 27:02
Ran home in the dark at 7 p.m. after parent teacher conferences. Long day, but I feel pretty good. | |
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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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A.M. - Treadmill - 24:40
Ran at 6 a.m. and didn't feel too bad
P.M. - Run from South - 24:15
Steady pace from South during the short break before parent/teacher conferences. Went down Crescent Rim and then through Morris Hill cemetery and back to South. Glad to have gotten at least a short run in. | |
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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 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Treadmill - 52:09
Boring run on the treadmill made easier by watching a nice Jeff Tweedy acoustic concert DVD. Did a couple of half mile pickups in the 6:20s during the last 10 minutes. |
| Nike Structure Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
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Greenbelt to Castle Rock/Rock Garden - 1:28
Great afternoon for a run. Started out with 3+ miles on the greenbelt at about 7:15 pace, then climbed up to Castle Rock and did a few minutes on Rock Garden before heading back the way I came. Gained about 600' - most of it in under two miles. Finished off the greenbelt miles right around 7:15 pace again. | |
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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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Neighborhoods - 38:18
Recovery run. For some reason, the trails put a hurt on my legs yesterday. Started out at a jog, and picked it up very gradually to about 7:15/mile pace by the end of the run. Did a couple of easy, easy 20 second strides the last half mile as well. | |
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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 - 37:22
I felt much better tonight than yesterday. I did a couple of miles at the track, including 8 x 100m hard strides. Also started my hip/back/core routine, which took about 30 minutes. That should help with injury prevention and running form hopefully. |
| 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 | | 4.00 | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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A.M. - 1 mile jog
Started running to work but remembered I needed to bring some stuff to work, so I turned back and drove.
PMI: Run home from South - 21:19
Was a little late this afternoon, so I hammered home as quickly as I could without a warmup.
PMII: Run to South - 22:57
Went to pick up my car and meet a buddy at Moxie. Steady rain, but a pretty nice run anyway at a good pace. Capped an odd 7.5 mile/3 run day. |
| Nike Structure 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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A.M. - Run to work - 24:20
Wore the Garmin today and it's 3.1 miles on my morning route to work. So I've been averaging just under 8:00/mile pace for the morning runs. That's probably ok for 6:30 a.m.
P.M. - Run home - 23:24
Past Cassia Park and onto the canals. Averaged about 7:20/mile pace and felt pretty good.
Also 25 minutes of weights, core and leg exercises, and a 20 minute walk/jog with Leo (mostly a walk). |
| Nike Structure Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.50 | 1.00 | 2.00 | 0.50 | 0.00 | 0.00 | 0.00 | 10.00 |
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Greenbelt - 1:09
Braved the wind and cold for a good run this afternoon. Did a progression, with miles of 7:42, 7:15, 7:03, 6:43, 6:28, 6:13 and 6:07. Then jogged a mile and did 5 x 160m fast at about 5:00/mile pace before a cooldown mile.
Felt pretty good about this one today. Good to be out and push a bit. |
| Nike 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 | | 3.50 | 0.50 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
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Treadmill - 35:05
Took a run on the sweatmill at home tonight. Did 23 minutes at a slow pace with the incline up fairly high, then finished with 12 minutes of easy fartlek. Legs felt great this evening. |
| 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 | | 6.00 | 1.50 | 0.50 | 0.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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A.M. - Run to work - 24:01
Pretty decent run to work today at about 7:45/mile pace. Cold out though.
P.M. - Treadmill at Gold's - 39:05
Did some easy running and some fartlek tonight while watching Monday Night Football. The Ravens defense stepped up big which secured my fantasy football win. The fartlek was 5 min (6:27 pace)-4 min (6:22 pace)-3 min (6:10 pace)-2 min (5:39 pace)-1 min (5:39 pace) with equal recoveries. Hard enough to mix things up; easy enough to not strain a whole lot. |
| Nike Zoom Miles: 5.50 | 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Hulls Gulch - 1:00
Ran up the gulch and down the freeway with Aaron O. It turned out to be a great evening after a windy and cold morning. Really nice trail run tonight - the pace was just right. It's tough to get to the trails on weekdays, but I'm going to have to start making time to do this on the weekends because it's so much fun. | |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Hillcrest Loop+ - 53:50
Nice run tonight in the dark. Kept it easy at first, but by 37 minutes I felt inspired to do a couple of 3 minute pickups to turn the legs over. Ran past the golf course and did a loop around Owyhee Elementary. | |
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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. - Treadmill - 20:03
Had a workshop so I didn't have to be at work as early as usual. Did an easy treadmill run to get a short workout in.
P.M. - Canal banks + neighborhoods - 37:42
Didn't feel great this evening, but got through it. Averaged 7:26/mile pace. |
| Brooks Miles: 2.50 | 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 | | 9.50 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Middle Fork Road - 1:14
Great run on the unpaved National Forest section, 6 miles from the cabin. Surface conditions were decent - soft dirt, mud, snow and ice, but never so bad that it impeded me too much. Ran 4 miles upstream before it got a bit icy. On the way back, I detoured up to the One Spoon trailhead. That would have been a little too ambitious for today. Finished up with a 3 minute pickup right around 6:00/mile pace. Can't wait to run these roads and trails every weekend and all summer. |
| Nike 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Treadmill - 23:00
Easy pace but put the incline up a bit just for kicks. | |
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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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Military Reserve - 1:18
First run in a week. For some inexplicable reason, I didn't run all last week. I never do that. So today really didn't feel pleasant - left achilles and right groin were sore.
I started at the Ram and did most of the run on the lower loops of the reserve. This is my favorite place to run, but I hardly get out here anymore. I wore shorts and a t-shirt, which was a bonus for November 29th. The last 20 minutes of this run got a little tough, but that stands to reason.
Here is the plan for the next 10 weeks of base:
Sunday - Long run of 1:20+ (progressing up to 1:45)
Mid -week - 25-30 minute fartlek at 5k pace
Saturday - Some kind of strength workout (progression run, tempo run, LT intervals, etc) but nothing too crazy.
Rest of the week - Probably running to work and back most days.
Spring racing - Some 5ks, 5 milers and maybe the Salt Lake City Half Marathon in April and more than likely the Great Potato Half Marathon in May. I would like to give Robie Creek another shot, because I know I could run a lot faster than 1:25, but I probably won't be able to train on hills as much as I need to for a race like that. And if I'm not in top-5/sub-1:25 race, it's not something I want to do for "fun." So chances are I won't be running that one. | |
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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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Run home from work - 22:37
Long tough day at work. Run home didn't feel so hot. Right groin still a little sore from yesterday. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 123.00 | 8.50 | 4.50 | 1.50 | 0.00 | 0.00 | 0.00 | 137.50 |
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| Brooks Miles: 46.50 | Nike Structure Miles: 65.00 | Adidas Miles: 5.00 | Nike Zoom Miles: 21.00 |
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