May 09

Many of us starting out with one of the Garmin GPS watches don’t realize just how powerful and how many tools there are these watches.  I recently talked to someone that hated having to figure out when to run and walk during interval training and run walk distance runs.  This person had a Garmin 305.  I currently own the Garmin 305, Garmin 310xt and my wife has the Garmin 405.  Hopefully this will help you out when trying to set up your interval training runs.

Garmin 305 Garmin 305

  • Press the mode button until you come to the main menu.  History, Training, Navigation and Settings will be your options.
  • Highlight Training and press Enter
  • Highlight Workouts and press Enter
  • Highlight Interval and press Enter

This is where you will get a list of interval types that you can choose from.  I set my watch up for Time / Rest Time.  On my runs over 14 miles I do the Run Walk Run method.  I set my Time running at 4 minutes and my walking time for 1 minute.  Here are the steps to set up this mode.  One you have reached this point the set up is the same for all of the options.

  • Highlight Time/Rest Time and press Enter
  • Highlight Time and select on of the preset options or Custom if you would like an interval that is not listed.  I use custom to select 4 minutes.
  • Once you are done repeat the same steps for setting up your Rest Time.
  • Set the number of intervals you plan on running.  For my long runs I set this at 99 just to make sure the watch doesn’t finish the workout before I do.

Turn the volume up so that you can hear the beep and you are set.  It will beep when you after each interval.

Garmin 310xt

  • Press the mode button until you come to the main menu.  History, Training, Navigation and Settings will be your options.
  • Highlight Training and press Enter
  • Highlight Workouts and press Enter
  • Highlight Interval and press Enter
  • Highlight the Type field
  • Highlight the Type of run interval you want, Time or Distance and press Enter
  • Highlight the Time field and select on of the preset options or highlight Custom if you would like an interval that is not listed.  I use custom to select 4 minutes.
  • Highlight the Rest Type field
  • Highlight the Type of walk or rest interval you want, Time or Distance and press Enter
  • Highlight Rest Time and select on of the preset options or Custom if you would like an interval that is not listed.  I use 1 minutes.
  • Set the number of intervals you plan on running.  Again, for my long runs I set this at 99 just to make sure the watch doesn’t finish the workout before I do.
May 09

Hoka Bondi B

So far I’ve logged 78 miles in my Hokas and I’m still impressed by them.  I went for a 20 mile run Saturday and was on my feet the rest of the day after that for my son’s 4th birthday party.  I’ve had little to no knee pain after my runs since buying this shoe. 

My wife has mentioned after both of my long runs that I seemed to have more energy after these two runs than I usually do after 20+ milers.  I’ve mentioned before that they tend to give you a little sticker shock at $170, however, if they can give me a few more good years of running they’ll be worth it to me.

The Ogden Marathon is in 2 weeks.  My previous best is a 3:41.  As usual my goals are in this order.

  • Finish the race
  • Finish below the 4 hour mark
  • Run a PR which, for this run, my goal is 3:40

After the marathon we’ll be getting back into the Boise Foothills.  I plan on getting me a pair of the Hoka Mafates.  I went down to Bandana Running in Boise last week and held both the Bondi B and the Mafate.  The tread on the Matate seems to be more durable and the shoe seems a little heavier.  I’ll need the more durable tread for the foothills considering the Bondi Bs tread is very soft and wears pretty quickly.  I don’t see this as a big issue for the Bondi B considering you have over an inch of sole and don’t really need a lot of tread on the roads.

May 03

Today I accidentally locked the keys on my Garmin 310xt.  Since I didn’t know how to unlock them I thought there may be others out there with the same problem.

It’s a very simple function.  Press the Mode and Arrow Up button at the same time.

Apr 26

Hoka Bondi B

My 22 mile run Saturday just confirmed what I said before about this shoe.  Right now it is the shoe of choice for me taking over the Nike Vomero.

After 22 miles of running I felt no pain in my knees and very little in my feet.  I am very bow legged and very very flat footed so these are just pains that I have dealt with since I started distance running 5 years ago.  I love this shoe and will continue running in them.  I’ll write updates if I run into any issues with them.

These shoes look like they sit higher than they actually do.  If you look at the yellow line on the men’s Hoka One One Bondi Bs, that is approximately where your foot will be sitting in this shoe.

Most noticeable benefits:

  • Lots of cushion and shock absorption.
  • Great for downhill running especially if you heal strike.
  • Less time to recover since I don’t feel as beat up after the long runs.
  • Wide base to help with footing on uneven surfaces.
  • I ran over pretty decent sized pebbles and didn’t even feel them.


  • May be a little warm.  The material the upper is made from doesn’t allow for much air flow.
  • Tread is soft and may wear out faster than other shoes.  However, the actual shoe is rated at 500 to 600 miles so for road runs this won’t affect you too much.  I looked at the Hoka One One Mafate and it looks like it has a more durable surface for trail running.
  • Runs 1/2 size small.  I wear a 10.5 in most shoes and had to move up to an 11.  Really not a downside but you may want to check the exchange policy, this is a review of where I bought mine, if your order online or try the shoes on before you purchase.
  • Not available in a lot of stores yet.
Apr 19

Congrats to 2 more of our own BFRs on their finish at the Boston Marathon.  Ryan Finished with a 3:07:36 and Eric finished with a 3:20:57.  Both of these guys were neck and neck with Geoffrey Mutai and Moses Mosop until they went by Wellesley College.  Not sure what happened there but it seems that whatever it was happened to Eric longer than to Ryan.  They said something about kissing and jaw dropping.  Not sure what they meant.

It was great going online and watching their progress throughout the race.  I’m sure not near a great as the experience they had during the weekend leading up to the event and during the race.  Great job guys.

Disclaimer:  Both of these runners did not use Kerry’s monkey feet during the filming of this marathon.

Apr 19

Vibram5Fingers Two of our boys finished the race, one with a PR at 1:59:15 in his monkey shoes.  Kerry insists he can run faster and eat more bananas when he wears these shoes, Vibrams.  John, in his normal shoes, ran a 1:54:55.  Alyssa, who is a trader and went to the Slothes, finished in 2:19:14.  Way to represent brothers!  And ex-sister in-law.  This years race must have been a lot easier since my PR on Robie is 2:00:21.

Finishing the race first were two Boise runners, Kameron Ulmer for the men and Maike Hothuijzen for the women.  This was the first time these two have placed first at Robie.  Ulmer finished the race with a 1:18:25 which means he is finished before I reach the top of Aldape Summit which is around mile 8.5.  Hothuijzen finished in 1:27:59 which still may have beaten my time to the summit.  Man, I’d better pick it up.  I’m 40, just coming into my prime.

This race is always a big deal in Boise and the surrounding areas and also brings in a lot of athletes, and others, from out of state.  This year the race sold out in under 20 minutes.  The rumor I heard was 12 minutes which has been verified by the grapevine.

Moses Kinikini Moses and Kaylee Kinikini, from the biggest loser ran the race this year.  I saw Moses at the back of the pack.  Not that he was a slower runner than everyone but he was awesome at stopping and shaking hands with the crowd.  Love these two.  Don’t know them, but I love em.  I even managed to get a shot of Moses when a youngster gave him a sword for this years pirate theme of “Plunderin’ for Booty”.

I really miss not running this race this year but I’m saving it for the Ogden Marathon in May.  Congrats all you Robie finishers!!

Apr 19

My legs were fatigued before we started the run so I wasn’t sure that I was going to give the Hoka a decent shot at a review but after the run I was impressed.

They didn’t necessarily help the fatigue disappear, which I wasn’t expecting but I had no knee pain after the run at all.  This is unusual for me having bowed legs and flat feet.  I even wore the Forest Gump shoes for 6 months as a toddler to straighten out the legs but they are still quite bent.  I tell myself that chicks dig bowed legs.  This may not be true but don’t tell me if it’s not. 

Hoka One One Bondi B I was a little worried about them taking away a little power since they are so cushioned but I didn’t see this as a problem.  I also ran a 4 miler last night and didn’t notice it there either and didn’t feel it in the knees.  The way the shoe is designed it gives you a natural roll from the midfoot through the toe.  After the first couple of runs I like them and I hope that the knee pain issue will continue to be improved.  I’ll post again after wearing them for awhile.  This is where I bought mine,  They had great customer service when I ordered the wrong size and had to send them back for the correct size.  They seem to run a little small.  I wear a 10.5 but had to get an 11.  I’ve also read a similar review where someone else had the same issue. 

These are a great shoe but be prepared for a sticker shock moment.  These beauts run $170.  Good news is that’s after title and docking fees 🙂

Apr 15

I received my new size 11 shoes today and sent the 10.5s back to  I’ve read a couple of other blogs that said they also had to move up 1/2 a size to get the shoe that fits.  I ran last night so I’ll only be doing a couple of miles tonight to give them a test run.  New shoes, I have to try them out.  I have a 12 mile run tomorrow morning so I’ll post the review on them after that.  I’ll also post another one once I have run in them for a month or so.  If all goes well in these first few runs, I’ll be wearing them in the Ogden Marathon in May, 2011.

Apr 14

Hoka Bondi B

Review of my first run.

Like I said in Part Deux, the Hoka One One Bondi B shoes that I got were a half size too small.  I was thinking that I was going to have to send them back, wait for the company,,  to receive them and then they’d send me the new size.  After emailing them about the return policy I promptly received an email from Zach.  Zach verified the size I wanted and explained to me that I could ship the smaller size back in the box they were sending the new shoes in.  They are also picking up the shipping for the new pair and to ship the smaller pair back.  This after my shipping for the first pair was free because I spent over $45.  I was so impressed with their customer service that I pointed my links to their site, joined their affiliate program and added even another Part to my Hoka One One Review.  I’ll give the actual review after I have run in these shoes.

Apr 14

1) join a running group – There is nothing more motivating than a dedicated group of
like-minded friends to encourage you to show up for scheduled runs, no matter what the
weather conditions have in store. My Saturday running group is one of the highlights of
my week, and we typically run rain or shine.

cold weather running 2) 2 sets of gloves – I have a set of Petzl running gloves, but they are typically not
enough once the temperatures drop below 10 degrees. A large set of fleece gloves
over the running gloves does the trick. If I end up overheating, I’ll remove the extra
gloves and stow them in my running belt.

3) compression socks/leggings – Though not their primary use, compression socks are a must have for single digit temperature runs.

4) running pants – Ditch the shorts around 32 degrees, depending on conditions.

5) head lamp – An essential piece of gear; our 7A start times are quite dark during the
winter months.

6) extra distance between yourself and the next runner – It’s essential to give yourself some extra distance between the runner in front of you. Just like driving on snow, the extra distance will give you time to react to trail conditions. You’ll want to pay particular attention to ice, snow, rocks, and other trail inconsistencies, which are all pretty typical hazards we run into very week.

7) go early – This may seem somewhat counterintuitive, but going early in the morning
is a great way to start the day. Our group typically starts out between 6 AM and 7 AM,
depending on the time of year. This gives you plenty of time to fit in a long run, while
still leaving the bulk of your day intact.

8) stop and enjoy then sunrise – fortunate as we are to live in Boise, ID, our runs in the
foothills provide tremendous views of the city, as well as various types of wildlife. A
brief stop to enjoy the views is food for the soul. Topped off with frequent sitings of
owls, coyotes, deer and elk, just make me appreciate the surroundings even more.

9) water bottles – Single digit temperatures cause water bottles to freeze within a hour of your departure. This applies to nutritional supplements as well, like Hammer Gel, Gu,
Cliff Bars, etc. You’ll hold off the inevitable a bit longer by storing these items closer to
your body (e.g. in a jacket pocket, etc,).

10) elk/deer scat – like running on ball bearings when frozen, exercise caution.


Mark Parsons