| 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 | | 166.75 | 13.75 | 4.50 | 5.50 | 0.00 | 0.00 | 0.00 | 190.50 |
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| Saucony Ride 3 Miles: 119.00 | Asics Trail Miles: 2.00 | Saucony Ride 2 Miles: 5.50 | Saucony Progid Guide Miles: 37.00 | Nike Air Streak Miles: 5.00 | Mizuno Wave Alchemy Miles: 15.00 |
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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 | 0.50 | 0.00 | 0.00 | 0.00 | 5.00 |
| Neighborhoods + Borah track -38:52 Pretty easy pace down to the track, then 10-12 minutes of jogging, drills and accelerations, then a run back home with a few pickups on the way. Felt ok. |
| Saucony Ride 3 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 | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Treadmill - 17:51 Early morning jog. Planned to get out again, but didn't. | |
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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 | 0.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Canal banks + Phillippi hills - 37:57 Run to Phillippi and back on the canals and did 5 x 15 second hill sprints and 5 x 15 second hard on the flats. |
| 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Corrals trail to Hulls Gulch - 1:50 Great run this morning! Had the day off work, so I got out and enjoyed some of my favorite Boise foothills trails. Started at Camelsback Park and ran up 3.5 road miles to the Corrals Trail. Then I did Corrals to Bob's Trail and down into the singletrack Hulls section. Just a beautiful, quiet run this morning. And to be able to average 8:00/mile for the entire 14 miles is pretty good for these trails. Need to do this every week! |
| Saucony Ride 3 Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.50 | 2.50 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Greenbelt - 1:12 Ran steady from Park Center through Barber Park and to the end of the canals. At around 50 minutes, I did a 20 minute (3.2 mile) tempo run. There weren't mile markers on the trail for the first 7-8 minutes, but the last 2 miles were 6:20 and 6:11. Chilly morning, but one of my favorite trails to run on. All but the first and last 5 minutes were on dirt. Hurting later that night! Not used to 24+ miles in 2 days. |
| Saucony Ride 3 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Canal banks - 33:30 A little chilly out this evening, so I bundled up and just jogged as slowly as possible. The canals aren't easy in the dark at 9 p.m.... |
| Saucony Progid 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Bishop Kelly track - 31:44 Another 9 p.m. run. Wasn't too cold out, but I was in the mood for just some easy jogging. Overall pace right under 8:00/mile. |
| Saucony Progid 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 | | 5.00 | 2.00 | 1.00 | 0.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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Run to Gold's and back + treadmill - 59:25 Easy warmup to Gold's Gym (now technically Axiom, but I'll still probably call it Gold's for a while), then a 30 minute progression run on the treadmill and an easy jog home. Progression miles of 6:56, 6:31, 6:17, 6:00 and 2:49 (half). Pretty good effort.
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| Saucony Ride 3 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Run to the airport - 1:02 Late start to the run again (9:30 p.m.). Took a long route to get Mom and Dad's car at the airport. Felt pretty decent tonight. |
| Saucony Ride 3 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 | | 4.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 5.00 |
| Greenbelt - 39+ From the Glenwood Bridge upstream and back. Pushed Nica on the way out, then on the way back did some accelerations and ran back and forth to Emily and Nica. Saw 3 deer, including a big buck that was running down the trail and came within about 10 feet of us! Wild animals in the city... |
| Saucony Ride 3 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 | | 16.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| A.M. - Run from the cabin - 20:03 Easy jog at 7:30 a.m. Cold and frosty out P.M. - Middle Fork Rd. - 1:53 Great long run from the National Forest boundary. Hardly any cars out today - just a quiet, relaxing long run. Gained about 800' on the way out (7.75 miles) and averaged 7:43/mile, then came back a bit quicker with a few miles around 6:30. Overall pace was 7:19/mile. Not bad for a 15.5 miler on dirt with a couple miles of snow. |
| Saucony Ride 3 Miles: 18.00 |
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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 |
| Treadmill - 24:00 Easy run. Kept the pace slow, but my legs are feeling fine from 18 miles yesterday. |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| A.M. - Treadmill - 20:50 Easy shakeout jog. Watched some Arrested Development on Amazon Prime. Good stuff. P.M. - Canal banks + neighborhoods - 33:19 Pretty easy pace just as it was getting dark. Didn't have a whole lot of enthusiasm this evening. But at least it was semi-warm out. |
| Saucony Progid Guide Miles: 2.50 | Saucony Ride 3 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 | | 6.50 | 0.50 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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A.M. - Treadmill - 21:20
Slow pace but felt pretty decent
P.M. - Ellyptical + treadmill at Golds - 40:00
20 minutes running on the ellyptical at a pretty good pace, and 20 minutes on the treadmill with some various pickups of 45 seconds to a minute. |
| 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 | | 3.75 | 2.75 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 7.00 |
| 2 mile warmup; 20 minute tempo; 2 mile warmdown Took the canals to the Borah track where I did a 20 minute steady run at an overall pace of about 6:10/mile. Most of it was done at about 6:15/mile pace, but near the end I did a harder half mile in 2:53. Didn't feel great, but it was good enough for tonight. |
| Saucony Ride 3 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Greenbelt + run home - 58:57 Did 25 minutes on the greenbelt, then ran home. Raining pretty steadily for the first 30 minutes, then nice the rest of the way. Moderate pace from the Flicks theater after watching a film called "The Phantom Wolves of Sun Valley." |
| Saucony Ride 3 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| A.M. - Treadmill - 15+ Easy shakeout jog before work. P.M. - Ann Morrison Park - 42+ Ran from Jeremy's house down to the park and did tomorrow's Turkey Trot Relay course. Met Molly down there and did 2 miles with her. Cold out, but felt pretty good. |
| Saucony Progid Guide Miles: 1.50 | Saucony Ride 3 Miles: 5.50 |
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YMCA Turkey Trot Relay (2 Miles) 00:10:47 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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YMCA Turkey Trot Relay Did the world class event known as Boise's Turkey Trot Relay. It's a 4 x 2 mile course around Ann Morrison Park. The goal is to run as closely to your predicted overall time as possible, without the use of a watch. Our co-ed team was titled "Got the Runs." We did pretty well overall (placed top 5, I think), but we were over 2 minutes off our predicted team time, hence no turkeys for us. I ended up running 10:47, so I was close to my predicted 10:50 time. It was super cold this morning, but only icy in a few spots so that was good. I ran the first leg and was able to finish second behind ageless wonder Alan Newton (pushing age 50 and probably still at 15 min 5k runner). The rest of our team ran great, and we all had a lot of fun.
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| Nike Air Streak Miles: 5.00 | Saucony Ride 3 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Borah track - 19:29 Pretty easy run at the track. Legs felt absolutely fine after wearing flats for the first time in quite a while. Yesterday's race was the first race in over 3 years that was shorter than a half marathon. I'll have to start doing a few more now as I forgot how fun they are. |
| Saucony Ride 3 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| A.M. - South Cole canal banks - 1:00 Really nice run from Frank Church High School after I put in a few hours of work. Easy to get lots done when the building is empty. Ran at a solid pace and felt pretty good the whole way. P.M. - Bishop Kelly track - 27:38 Ran down to the BK track and did a few laps with a bunch of easy drills (power shuffle, carioca, easy skips, a-skip, butt kicks, etc). |
| Saucony Progid Guide Miles: 3.50 | Saucony Ride 3 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 | | 5.00 | 1.00 | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Greenbelt - 59:35 Nice afternoon run on the greenbelt. Started at the Orchard St. access, and went upstream to the Warm Springs Golf Course and back. Headwind on the way out, tailwind on the way home. Did a 3.5 mile tempo run on the way back in, with splits of 6:09, 6:03, 6:00 and 3:01. It felt pretty good! |
| Saucony Progid Guide 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 | | 7.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Noon - Greenbelt - 20:00 Pushed Nica in the stroller from the DoubleTree upstream and back. Good pace (sub 8:00/mile) for stroller miles. P.M. - Treadmill - 38:30 Steady run wearing my new Mizunos. They are beefy but supportive and cushioned. Should be great for some easy winter base miles. Did 4 x .25 mile pickups in the last 10 minutes. |
| Saucony Progid Guide Miles: 2.50 | 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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A.M. - Rock Creek Park -40:02 Jogged with Emily from Mom and Dad's house. Feeling a lot better from a horrible 24 hour flu/food poisoning bout that hit Wednesday night, but not perfect by any means. Nice day to be outside. P.M. - XC skiing in the South Hills. Had Nica in the backpack - 35 extra pounds makes skiing a bit harder than it should be.
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| Mizuno Wave Alchemy 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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Canal banks - 38:55 Still not recovered from the flu/food poisoning that hit Wednesday night. Kept the pace really easy but the effort was actually pretty hard. Back to work tomorrow; it's been a nice week off. |
| Mizuno Wave Alchemy 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 | 2.00 | 0.50 | 0.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| A.M. - Treadmill - 18:10 Short jog before work. P.M. - Neighborhoods + Borah track - 53:38 Did a 4.5 mile progression run (7:49, 7:13, 6:33, 6:18 and 3:04) and ended at the track. Then I did a little leg speed work with 5 x 150m strides, and a jog home. Relatively easy workout that seemed harder than it should have been. Probably still not 100% from last week. |
| Saucony Progid Guide Miles: 2.00 | Saucony Ride 3 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Treadmill - 23:19 Slow pace at 9:30 p.m. Have got to start running earlier. Too tired at night to have a decent effort. |
| 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 | | 166.75 | 13.75 | 4.50 | 5.50 | 0.00 | 0.00 | 0.00 | 190.50 |
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| Saucony Ride 3 Miles: 119.00 | Asics Trail Miles: 2.00 | Saucony Ride 2 Miles: 5.50 | Saucony Progid Guide Miles: 37.00 | Nike Air Streak Miles: 5.00 | Mizuno Wave Alchemy Miles: 15.00 |
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