| 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 | | 211.50 | 18.00 | 9.50 | 3.00 | 181.50 | 90.00 | 5.00 | 242.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
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Canal Banks to Borah track -- 51:27
I ran steady this evening and did 5 x 2 min pickups to turn the legs over a bit and to get ready for some tempo type runs next week. The pickups were at about 5:40 pace and the rest of the run was between 6:45 and 7:20 pace. Felt pretty good today. Sleeping in helped. | |
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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 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Greenbelt - 1:39
Not one of my greatest runs ever but glad to get through it. Cold and extremely windy so I didn't worry about pace, just covering the miles. Ran from home and did 5 miles on the greenbelt. Went out in 50:47 and back in 48:33, with the last 2 - 2.5 miles at approx. marathon pace. | |
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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 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Greenbelt to Castle Rock/Rock Garden -- 1:06
Nice run today. It was warm and windy out, and it felt like spring. As it started to get dark near the end of the run, it seemed like the weather of a March track meet. The kind where the 4 x 400 relay finishes just at twilight.
Anyway, I kept it fairly easy and did about 45 minutes of the runs on the trails. I'll try to hit the trails at least once or twice a week as long as I can. The last half mile (3:04) on the greenbelt I stretched it out a little bit which felt nice. | |
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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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Buck trail -- 51:10
This is one of my favorite trails in the military reserve. Had a good run and just kept the pace relaxed. Finished right at twilight. Again, the weather was warm and I wore a t-shirt. Felt kind of tired as my sleep schedule is off a bit right now. Ran in a new pair of shoes (Nike Air Triax Structure) | |
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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 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Canal banks + neighborhoods -- 40:06
Ran 2 easy miles with my dog on the canals, then did an easy fartlek workout in the neighborhoods. Ran 4 x 3 min at a very easy tempo pace with a 3 min recovery. Great day outside again. Legs felt great today, and I'll probably get a longer 10-11 mile trail run tomorrow. | |
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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 |
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Greenbelt - 1:00
Ran from work at a pretty easy pace. 5 timed miles on greenbelt were at 7:08/mile pace. Wanted to do a bit longer but was at work late and had to hustle home. Felt fine. Another warm evening; I wore a tshirt and shorts. That's great for now, but ask me how I feel about this climate situation in July when its 110. | |
| | Comments(1) |
| | 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 today. | |
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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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Neighborhoods + Borah track - 38:13
Ran at 7 p.m. in the dark. Cold, and my lungs and chest hurt. Really need some sleep. Did 3 x 2 min pickups at approx. LT pace.
50 miles this week; will shoot for 60 next week. | |
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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 | 3.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Greenbelt --1:43
Felt really strong this afternoon. Started at the DoubleTree and went several miles onto the Garden City trail. Kept the pace at or around 7:00/mile most of the way. The last 3.5 miles were at 6:13, 6:16, 6:13 and 2:59.
Weights, core and 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 | | 4.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 5.00 |
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Borah track + neighborhoods -- 37:23
Ran easy with Leo for about 3 miles, then did 2 more miles steady with 8 x 100 strides. Cold tonight in the dark (6 pm). Legs felt good.
Weights and 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 | | 3.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Treadmill at Golds -- 36:09
Most of it at a very easy pace, but picked it up to 6:20 pace for 2 miles to make the run go by quicker. Achilles a little sore; need to be better about icing and stretching. | |
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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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Canal Banks + neighborhoods -36:36
Ran easy this evening. Achilles sore most of the run. Very cold out. Finished the last mile with Leo. Need to make up some miles later this week if the achilles feels better.
Weights, core and 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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A.M. Treadmill at gym -- 55:35
Ran at easy 7 miles at 5:15 a.m. Had to be up early anyway, so I decided I might as well get a run in. Kept the pace really easy.
P.M. Military Reserve -- 45:38
Started at the zoo and was able to do about 25 minutes on the trails. Feel a little fatigued, mainly due to the lack of good sleep the past week. | |
| | Comments(1) |
| | 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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Treadmill - 46:02
Easy 6 miles on the treadmill. Pretty uneventful run. Ready to get some miles in this weekend. | |
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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 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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4.5 mile wo, 4 x 1600 @ LT pace, 2 mile wd
Ran 3.5 really easy miles with Emily and Leo, then a mile to the BK track. Then did 4 x 1600 @ 5:50, 5:47, 5:45, 5:36 with a 200 meter jog in 1:15
Felt pretty easy aerobically, but form was not smooth. Typical 1st workout after a long time off. Other than some easy fartleks and pickups during some easy runs, this was the first formal workout since before the NYC Marathon last month.
60 miles this week. Will shoot for 65-68 next week. | |
| | Comments(1) |
| | 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 |
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Canal Banks -- 29:01
Feeling a bit under the weather today. Scratchy throat, low energy, etc. So the planned 16 miler will be postponed. Felt ok on the 4 mile run, though.
Easy weights, core and 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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3 Bears Trail to Buck Trail -- 51:49
A nice, easy run in the military reserve with Mat. Trails were a little muddy, but it was a great day and a relaxing 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 | | 9.50 | 0.00 | 0.00 | 0.50 | 93.00 | 75.00 | 5.00 | 10.00 |
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Treadmill - 1:15
I really don't enjoy treadmill running, but it was pouring and windy outside, so I opted for the indoor route. Watched the Wilco documentary, which helped time go by a bit quicker. Finished the last 15 minutes with 7x30 second pickups at a quick pace. | |
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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 | 0.50 | 8.50 | 0.00 | 0.00 | 8.50 |
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Borah track -- 59:40
This was one of those runs I was thinking, "What am I doing?" I started at 9:30 pm and braved the pouring rain, wind and cold. I did 6 miles at the track, cut down from 7:19 to 6:40. Glad to get this one out of the way. My schedule this week is messed up in every way. Can't wait for the weekend. | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.50 | 3.00 | 0.00 | 0.00 | 8.50 | 0.00 | 0.00 | 8.50 |
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Greenbelt -- 57:07
Ran 5.5 miles at a moderate pace (7:00-05/mile) onto the Barber Park trail, and then finished with the last 3 miles at 18:45 (6:15, 6:15, 6:15). Wind and blowing snow made it tough at times, but it was great to be outside on that trail today. | |
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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 | 7.00 | 0.00 | 0.00 | 7.00 |
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Canal banks + neighborhoods -- 49:42
Fittingly, my run on the shortest day of the year was mostly in the dark. It was cold out, but I felt ok and kept a moderate pace. Finished the last 12 minutes with Leo. One of the highlights of this run was seeing a couple of foxes on the frozen canal. With the development and clearing out of brush and trees that's occurred recently, I wasn't sure if they were still around. It was fun to see them again.
With two weeks off of work, it's time to add some longer runs, workouts and cross country skiing. Also, I'll be paying closer attention to my nutrition, sleep, stretching, drills and weights that have been neglected the last 2 weeks . | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 | 0.00 | 0.00 | 11.00 |
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Castle Rock trail to Table Rock -- 1:18
Great run to the top of Table Rock via the Castle Rock trail and the Quarry trail (around the back). Kind of muddy in places, but I kept a solid pace and got a nice workout. I started at the Park Center bridge at about 2,600' and the cross sits at about 3,500-3,600.' Really wiped out when I finished.
56 miles this week. Was hoping for more (planned 16 today) but I let a lot of things get in the way this week. | |
| | Comments(1) |
| | 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 | 2.50 | 3.50 | 0.00 | 6.00 |
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A.M. Track and canal banks -- 20+
Easy pace with Leo. Nice morning.
P.M. Treadmill -- 25+
Easy again. Just squeezed in a few minutes here and there when I had time.
Drive to Donnelly in P.M. | |
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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 | 6.00 | 0.00 | 0.00 | 6.00 |
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A.M. Roads in Donnelly -- 45:37
Ran on the ice and snow but managed to stay on my feet. Did the first 16 minutes with Leo, then the rest solo. Cold, but nice to be outside | |
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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 | 6.50 | 0.00 | 0.00 | 6.50 |
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A.M. -- Roads in Donnelly - 58:10
Very icy out this morning. Did 11 minutes with Leo, 36 minutes very easy with Emily in the blowing snow, and then 11 minutes solo (interrupted to unsuccessfully help dig a guy in a truck out of the ditch).
P.M. -- XC skiied hard in the field for 45 minutes. Part of it on a snowmobile path and part breaking trail through 2-3 feet of snow. | |
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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 | 5.50 | 0.00 | 0.00 | 5.50 |
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A.M. -- XC skiied easy with Emily for 50 minutes in the field. Snowed on and off.
P.M. -- Roads in Donnelly - 40:27
11 minutes with Leo, then the rest solo. A layer of snow over the ice helped with traction. It was really nice being out today. My quads and groins are sore from the skiing, 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 | | 5.50 | 4.00 | 0.00 | 0.50 | 2.00 | 8.00 | 0.00 | 10.00 |
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A.M. -- Roads in Donnelly - 15:44
Easy with Leo at 9 a.m. just to get him out. Very cold out this morning, but a good start to the day.
P.M. -- 2 mile wo, 4.5 mile steady run, 1.5 mile wd
At the Borah track. Windy and cold. Wanted to do something up-tempo after several days of sliding around and tip toeing on the icy roads. The only problem was my quads (my left in particular) were very sore and tight from skiing. So I opted for a marathon paced run, with a hard last half mile to see if 5:20 pace is about right for a 5k on New Year's Day. Splits were: 6:19, 6:17, 6:16, 6:17 and 2:40 for the last 800m. Felt pretty good, although my quad was a bit tight on the cooldown. | |
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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 | 8.00 | 0.00 | 0.00 | 8.00 |
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Canal Banks to Cassia Park -- 59:34
Slow paced run due to snow, ice and darkness. Despite that, I felt pretty good for most of the run. | |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.50 | 2.50 | 0.00 | 0.00 | 12.00 | 0.00 | 0.00 | 12.00 |
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Greenbelt to Castle Rock + Rock Garden -- 1:30
Wore my new Christmas present, the Garmin Forerunner 305. That thing is pretty cool and I feel like I've joined the rest of the running world now. I did my first 3 greenbelt miles at 7:08 pace on pretty good conditions, then ran hard on 6 miles of trails that were steep and rocky in places and covered with snow. Back on the greenbelt, I finished with 2.5 miles at approx. marathon pace, including 2 pickup half miles at 6:08 pace. Hard effort.
I think the Garmin will show me that I overestimate the distance of hilly trail runs. There were places that I was cranking up hills at 9:30 pace, which felt like the effort of about 5:30 pace on the roads.
If anyone else on the blog reads this, I'd like to hear how you all use your Garmin's and if there are any cool tricks I should know about. | |
| | Comments(1) |
| | 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 | 4.50 | 3.50 | 0.00 | 8.00 |
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A.M. -- Canal Banks + neighborhoods -- 33:53
The wind and snow made it tough to run on the canals, but I was able to pick up the pace a little bit on the roads. Wore the Garmin again; kind of interesting to get accurate feedback on the run. My canal route is a little shorter than I have always estimated, but the neighborhood loop is about what I thought.
P.M. -- Treadmill - 25:12
Didn't feel like going outside so I hit the treadmill for a short run. Did 6 x 1min pickups at goal marathon pace during the run. Felt pretty good.
Weights, stretching and 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 | | 5.50 | 0.00 | 0.00 | 1.00 | 6.50 | 0.00 | 0.00 | 6.50 |
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1.5 mile wo, leg speed/hill workout, 1 mile wd
I wanted to get my legs turning over a little bit and to work on some neuromuscular coordination and efficiency. One of my goals for the next few months is to get in 1-2 miles worth of leg speed/strides/hill repeats each week. It was cold, sunny afternoon and I actually enjoyed running a little quicker than usual.
The workout was 2 sets of: 4x100 strides with 300 jog and 4 x 20-25 sec hill repeats. I took a couple of minutes of jogging between the sets. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 211.50 | 18.00 | 9.50 | 3.00 | 181.50 | 90.00 | 5.00 | 242.00 |
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