| 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 | | 197.50 | 11.00 | 7.00 | 4.50 | 0.00 | 0.00 | 0.00 | 220.00 |
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| Mizuno Wave Alchemy Miles: 50.50 | Saucony Ride 3 Miles: 67.50 | Saucony Progid Guide Miles: 77.50 | Asics DS-Trainer Miles: 14.00 | Nike Air Streak Miles: 1.00 |
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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 | 3.00 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Boise Bench Loop - 59:07 No run yesterday and 3 miles the day before - I needed to run today, so I got out before it got dark so I'd be sure to get it in. Did a progression run with miles of 7:37, 7:19, 7:07, 6:52, 6:34, 6:18, 6:11 and 3:02 (half mile) before a cool down jog. Felt pretty good. Chilly and breezy, but not too bad for December 1. |
| Mizuno Wave Alchemy 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 | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Treadmill - 28:02 Easy run before work. Fly to Sacramento in the p.m. |
| 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Foresthill roads + trails - 1:23 Ran 38 minutes with Emily on the roads, then 45 minutes with Rebecca on some trails near her house. All of it at a pretty easy pace (more so with Emily). Great, brisk morning out. |
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Foresthill trails - 1:00 Ran on mostly the same trails as the previous day, except I was solo today. Saw a bunch of wild turkeys at the beginning of the run. Last 10 minutes with Emily and Nica in the stroller. |
| 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 | | 5.75 | 0.00 | 0.00 | 0.75 | 0.00 | 0.00 | 0.00 | 6.50 |
| Canal banks + neighborhoods - 49:54 Pretty good effort today. Did some hills (6 x 15 seconds - 2 x Borah, 2 x Curtis, 2 x Phillippi) and 5 x 30 seconds on the flats during the middle 30 minutes of the run. Let's see how my achilles feels tomorrow. Generally, they get sore after short, fast hill work. |
| Saucony Ride 3 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 |
| A.M. - Treadmill - 20:05 Quick run before work P.M. - Treadmill - 40:10 Ran pretty easy, but had the incline up at 2.5% to start working on some hill stuff. No reason not to do it on a basic, easy run like this. Watched some "Jailbreak" during the run. Also 20 minutes of weights, core and stretching |
| Saucony Progid Guide Miles: 2.00 | 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 | | 6.75 | 0.00 | 0.00 | 0.75 | 0.00 | 0.00 | 0.00 | 7.50 |
| Canal banks + Borah track - 55:18 This evening I ran 20 minutes pretty easy, ending at the Borah track. Then I did a bunch of easy drills, 8 x 50m accelerations and an 800m fairly hard (2:46). Finished with 12 minutes jog home. Cold out tonight, but I dressed super warm which helped out. |
| Mizuno Wave Alchemy 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 | 0.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Run to airport + treadmill - 53:05
31 minutes to the airport to pick up Mom and Dad's car, then did 22 minutes on the treadmill when I got home. Put the incline up a little bit and then finished with 3 x 1:00 pickups. |
| Asics DS-Trainer Miles: 3.00 | Mizuno Wave Alchemy 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 | 3.50 | 1.50 | 0.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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Greenbelt - 1:12
Ran 20 minutes moderate, then did a tempo workout of: 15 minutes at 6:14/mile; 6 minutes easy; 15 minutes at 6:07/mile; 6 minutes easy; half mile hard in 2:47.
Not a super workout, but a pretty good effort. Air quality really bad in town right now. May have been better on the greenbelt away from the cars, but still not great. |
| Saucony Progid Guide 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 | | 9.25 | 0.00 | 0.00 | 0.75 | 0.00 | 0.00 | 0.00 | 10.00 |
| PMI: Canal banks + Phillippi hill workout - 59:34 Ran to Phillippi St. where I did 6 sets of: 10 second hill sprints and 30 seconds hard on the flats. Between each of the efforts I jogged 2-3 minutes to get a full recovery. Pretty good workout because I was able to run high quality with such long rests and also get an hour long run in at the same time. PMII: Neighborhoods - 16:19 Easy jog at 9 p.m. |
| Saucony Ride 3 Miles: 8.00 | Mizuno Wave Alchemy Miles: 2.00 |
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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 |
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Treadmill - 28:09 Easy run on the treadmill at home with the incline up at about an average of 3%.
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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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Canal banks/neighborhoods + treadmill -1:00 Ran about 35 minutes outside, then the last 25 on the treadmill. Decent pace outside, but really slow on the treadmill. Knee is giving me some slight problems right now. |
| Saucony Progid Guide 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Treadmill - 1:00 Slow jog on the treadmill at 10 p.m. Knee still sore, and treadmill doesn't seem to help, but at 10 p.m. my motivation to go outside was not huge. Watched a couple of episodes of Arrested Development, which helped pass the time. |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Canal banks + treadmill - 40:20 Ran 23 minutes on the canals to get some stamps at Albertsons, then finished the rest on the treadmill. Intended to do something a little more quality today, but my knee was still not right. |
| Asics DS-Trainer Miles: 2.00 | 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 | | 12.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Greenbelt + Table Rock trails - 1:55 Crappy week, but this run helped make up for it. Ran 3+ miles on the greenbelt, then took Castle Rock trail to the backside of the Table Rock trail to get to the top. On the way down, I hit the Tram trail and Rock Garden before retracing my steps back down Castle Rock. When I reached the greenbelt, my legs felt good still so I picked up the last 3 miles to marathon pace (6:19/mile; 18:58 for the 3 miles). So glad to get out on the trails for a long run. It doesn't happen much anymore.
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| Saucony Progid Guide 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| A.M. - 1 mile pushing Nica in the stroller P.M. - Canal Banks - 45:03 Felt like crap on this run. Knee sore, quads tired and fighting off a cold (sore throat, body aches, etc). Cold out this afternoon. |
| Nike Air Streak Miles: 1.00 | Mizuno Wave Alchemy 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 | | 11.50 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 12.00 |
| Greenbelt - 1:28 Nice brisk morning on the greenbelt. Ran from Veteran's Park downstream onto the Garden City trail and back. I hadn't been out there for a long time - what a great place to run. Kept the pace easy/steady most of the way, with 6 x 30 second pickups on the way back to keep my legs moving. Quads and right knee both a little sore, but nothing to worry about. |
| Saucony Progid Guide Miles: 12.00 |
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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 |
| Balboa Park - 52:36 In San Diego for a few days. Ran around the park on a bunch of random trails. Nice place to run, but was suffering from messed up blood sugar, which caused dizziness, and then the sore knee really started hurting after I stepped on a sprinkler head. Not sure where the Footlocker XC course goes, but it can't be flat. |
| 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Ellyptical at the hotel - 52:15 Knee was a bit improved from last night, but not in running condition yet. So I did 52 minutes moderate on the ellyptical and worked up a solid sweat and some shaky quads. | |
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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 |
| Run from hotel + ellyptical - 56:30 Ran 40 minutes from the hotel on a bike path I found, then finished up on the ellyptical. 32 minutes into the run, my knee really gave out so I limped in the last mile. Frustrating. |
| Saucony Ride 3 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Run from the hotel + ellyptical - 56:10 Ran 32 minutes in the Presidio Park area, then finished with 24 minutes on the ellyptical. Knee was feeling OK, but after 30 minutes it seemed ready to give out so I just ran on the ellyptical to be safe. |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Treadmill + run from the hotel - 44:45 I did 15 minutes on the treadmill, then 30 minutes in the Presidio Park area again. Felt pretty decent this morning. Flew back to Boise in the p.m. |
| 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Middle Fork Rd + Dry Creek Rd - 41:56 Did not feel good on this run this afternoon. Route was kind of hilly, and it just felt like I was struggling. I think I wore too many layers. |
| Saucony Progid Guide 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 | | 5.00 | 0.00 | 0.00 | 0.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Middle Fork Rd. + Dry Creek Rd. - 40:35 Felt much better this morning. Got in some decent hill climbs and also did 6 x 30 second pickups on the way back (5:20/mile range). Nice run. |
| 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 | | 5.75 | 0.00 | 0.00 | 0.75 | 0.00 | 0.00 | 0.00 | 6.50 |
| Canal Banks + Borah track - 47:55 Ran 22 minutes on the canals, then headed to the track to do some stretching and light drills. But when I got there, a runner I used to coach in junior high - now running in college - was doing a tempo run and I jumped in with him for the last 1000m (3:15-3:20) of his workout. Then we cooled down on the canals for a couple of miles. He has made huge improvements since high school. Running hard for 3 minutes definitely got me to realize how much I need to actually add in some workouts - but so hard to do solo. |
| Saucony Progid Guide 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 | | 3.00 | 1.00 | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Greenbelt - 59+ Warmed up 1.5, then did a 6 mile tempo run with splits of 6:23, 6:10, 6:06, 5:57, 5:59 and 5:53, before a 1.5 mile cool down. Out 3 miles in about 18:40 and back in about 17:50. Average pace of about 6:05/mile. Raining pretty steady the whole way, but not too cold. Pretty good run all in all. |
| Asics DS-Trainer Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Rocky Canyon Rd. -1:58 Great long run today, but it wiped me out. Started at the Military Reserve, and went up Rocky Canyon Rd. 7 miles and 1700' to the last climb before the Robie Creek summit. Felt pretty strong. On the way back down, I came through Shane's trail and Buck trail and into the reserve. Beautiful morning - warm and sunny. The road was wet but in good condition. |
| Saucony Progid Guide 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Treadmill - 40:05 Easy recovery run. Legs pretty sore all day from yesterday's long run, but felt ok during the run this evening. |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Harrison Hollow trails - 41:57 Nice morning run with Travis from his house. Started out pretty easy on the steep hills, but worked into a pretty good pace by the last 2 miles. Beautiful, clear day out today. |
| 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 | | 197.50 | 11.00 | 7.00 | 4.50 | 0.00 | 0.00 | 0.00 | 220.00 |
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| Mizuno Wave Alchemy Miles: 50.50 | Saucony Ride 3 Miles: 67.50 | Saucony Progid Guide Miles: 77.50 | Asics DS-Trainer Miles: 14.00 | Nike Air Streak Miles: 1.00 |
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