Training

Ogden Marathon

Previous YearRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesDan S's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth View
Graph View
Next Year
JanFebMarAprMayJunJulAugSepOctNovDec
20082009201020112012201320142015
15% off for Fast Running Blog members at St. George Running Center!

Location:

Idaho Falls,ID,

Member Since:

Jan 03, 2008

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Missoula Marathon 3:27:50   2009

Boston Marathon 3:20:15    2010

Ogden Marathon 3:27:37    2014

 

Short-Term Running Goals:

Boston  2015

Long-Term Running Goals:

Run for fitnesss and participate in local marathons.

Continue to run as long as my old body can take it.

 

Personal:

Married with 1 teenager at home.

Born 1959

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Slow milesFast milesTotal Distance
920.10214.501134.60
Slow milesFast milesTotal Distance
6.300.006.30

My first entry to the blog!  If all goes well, I plan on running the Ogden Marathon in May.

 

Today was 10 degrees with a cold north wind (wind chill - 3 degrees).  Ran the Idaho Falls greenbelt to Pancheri bridge.  Total time: 49:30

Comments
From josse on Thu, Jan 03, 2008 at 17:48:32

Welcome to the blog! I think there will be quite a lot of us bloggers at Ogden.

From MichelleL on Fri, Jan 04, 2008 at 08:54:03

Have you run a marathon before? We'd love to have your profile filled out (that blue box on the left of the blog) to get to know you better. Welcome to the blog!

From ArmyRunner on Fri, Jan 04, 2008 at 14:58:37

Welcome, there will be a lot of bloggers at Ogden for sure and I am sure there will be a blog party as well. Let us know more about your current fitness and goals when you get a chance so others can give encouragement, advice etc...

From jtshad on Fri, Jan 11, 2008 at 08:23:21

Man, where are you? I know you are running, right?

Made it to AZ (after nasty roads in Utah).

Fun in the sun and warmth. Thinking of you there in IF...not!

From Dan S on Fri, Jan 11, 2008 at 16:12:26

Hi, Thanks for the nice welcome! I have never run a marathon, though I've been thinking about one for years. I am not a fast runner, but would really like to get my speed consistent enough up to do the marathon in 3.5 hours. Jeff, good luck in Phoenix!

Slow milesFast milesTotal Distance
0.004.204.20

Ran inside today.

Slow milesFast milesTotal Distance
6.500.006.50

Cool and breezy with patchy ice on the path. 

Slow milesFast milesTotal Distance
6.300.006.30

 

Slow milesFast milesTotal Distance
5.000.005.00

Another chilly day!  26 degrees with a stiff breeze.  The recent skiff of granular snow has made the traction better, but it is still pretty sketchy to run on.  My time today was 39:00.  Hopefully we can get a few warmer days to clear the path.

Comments
From jfogg on Fri, Jan 11, 2008 at 18:12:47

You need to add a bit more info on your blog. A male from Idaho Falls is not quite enough. It looks like you are moving in the right direction for Ogden. Hopefully, we can get some decent weather and get in longer and stronger runs. This half-stepping across ice patches is getting tough. Keep it up and maybe I'll get out there with you on one of your slow runs.

Slow milesFast milesTotal Distance
6.500.006.50

Running was good today.  Temperature was 26 with no wind.  It has not snowed for the last 2 days and there are a few hopeful  patches of asphalt peeking up through the snowpacked green (white)belt path.  Total time = 50 minutes.  Since slow and fast miles are not much different for me - I only seem to have one speed - I will differentiate at 7.5 minute miles.  I tried to pick it up a little when traction was available and did well for short spurts.  Hopefully we will get sunshine and many miles later in the week!

Comments
From Jon on Mon, Jan 14, 2008 at 15:56:00

Do you run on the greenbelt most days?

From Dan S on Mon, Jan 14, 2008 at 17:34:10

Yes, the greenbelt is very convenient to my work. I try to run daily at noon, although work frequently gets in the way. It is a decent run in tha winter as the city does a good job of plowing it, although it has been hard for them to keep up with this winter.

Slow milesFast milesTotal Distance
0.007.607.60

Treadmill day. Grrr.  The forecast claimed it would be blowing 35 MPH+  with snow, so I did not bring any outside gear.  As I should have expected, it was a nice sunny day.   Ran 4.5 in the morning at 7.5 pace and 3.1 at noon at an average 6:50 pace. 

Comments
From Jeff Fogg on Thu, Jan 17, 2008 at 16:48:20

That's a screaming 5k run. Keep that up. Impressive 2-a-days. You might inspire me to try it...probably not, but you might. It is a good way to get in the mileage. I will do it before my full marathon in the fall.

Do you have a long run planned for the weekend?

From Dan S on Thu, Jan 17, 2008 at 17:46:47

Thanks, this marathon plan along with severe cabin fever are giving me extra motivation. I hope it can last until Ogden. I want to do a slow 10 mile run this weekend, maybe Saturday. If you are around and want to go, give me a call.

From Jeff Fogg on Thu, Jan 17, 2008 at 17:49:29

What time will you be running on Saturday? If you are going "slow", I might be able to keep up. Where are you going to run?

From Dan S on Thu, Jan 17, 2008 at 18:09:13

I was hoping to run the path on Sunnyside and combine it with Community Park to get the miles -mainly just for a change of scenery. However, if it is too slick or snowy the greenbelt will hopefully be better by then. I am open to any non-slip suggestions that you might have. How about 8:30 - 9:00AM?

From Jeff Fogg on Tue, Jan 22, 2008 at 10:17:23

Hey, I had already left work and didn't get this message. I ended up doing a 5 mile run on the treadmill. We should hook up on your next long Saturday run.

Slow milesFast milesTotal Distance
4.804.209.00

Ran on Treadmill in morning for 4.2 miles.  Time 30:00.  Slipped and slid around greenbelt for 4.8 at noon.  Very slick path today and light snow falling.  Where is that sun?   Temp is 12 F  with no wind..  Time  36:30.

Comments
From Jeff Fogg on Thu, Jan 17, 2008 at 16:49:45

Today was the slickest I've run on. I am so ready for spring.

Slow milesFast milesTotal Distance
6.200.006.20

Hit the treadmill in the morning.  7:30 pace.  This pace is getting somewhat painless on the treadmill, but it still seems tough outside.  Try for 10 outside tomorrow.

Comments
From jtshad on Sat, Jan 19, 2008 at 09:33:24

Get 'er done! You got it man. We are heading to Ogden today so I will catch up with you later to see how you run went.

Slow milesFast milesTotal Distance
10.400.0010.40

Took a nice slow run down Sunnyside road.  Started at the intersection of Ammon/Sunnyside and struggled with traffic and snow until Hitt road (plow your sidewalks Ammon!).  After Hitt road, the city of Idaho Falls does a fine job of clearing the path.  Ran the path all the way to Professional drive (near Yellowstone hwy), made a half mile loop around the Corporate Express warehouse and back.  The run was comfortable and felt that I could go further.  The next long run will have to be a faster pace.  Temp = 17,  no wind and a new skiff of snow on the path.  Still looking for the sun! 

Comments
From jtshad on Mon, Jan 21, 2008 at 08:59:27

Nice job on the run! Now you are talking...and getting ready for Ogden marathon is happening. Keep it up and way to get out on the weekend (no wife around to give you honey-do's!).

From Jeff Fogg on Tue, Jan 22, 2008 at 10:19:20

Nice run my man. I should have been out there with you....especially at a "slower pace". I hit the treadmill for an easy 5. Next time you want to run long and easy, let me know.

Slow milesFast milesTotal Distance
0.005.005.00

Treadmill day.  Outside looked nice, but was around 0 with a breeze.  Ran 2 miles at 7:30 and 3 at a 7:00 pace. 

Slow milesFast milesTotal Distance
0.003.503.50

Below 0 outside with breeze = treadmill.  Wimpy (or smart) people may start moving away from here soon.......

Average 7.10 minues/mile. 

Comments
From Jeff Fogg on Tue, Jan 22, 2008 at 18:07:07

Paces are looking great. You are on track for a great time in Ogden. I better start pushing myself or I'll only be able to join you on your easy runs. Keep it up.

Slow milesFast milesTotal Distance
0.003.003.00

Cold run today!  Nice, sunny and 3 degrees below zero.  Made  a short 3 mile jaunt.  Ran the 1st half with Jeff at under 7:30.  I then encouraged Jeff to scout ahead so I could slow down before my lungs turned to frozen blocks.  Still managed to average 7:30

Slow milesFast milesTotal Distance
0.008.008.00

Ran on the treadmill  in the AM and again at noon for a total of 8 miles at a 7:15 average.  My miles are down this week but I hope to get a quick one in the morning.

Slow milesFast milesTotal Distance
4.000.004.00

Ran from home to top of hill, around the development, and back. Nice sunny day in the mid teens. 

Slow milesFast milesTotal Distance
3.004.007.00

AM - Ran a very poky 3 miles on the TM.  Since I was short on time, had to cut off at 3.   

 

Noon - The weather was quite windy so I ran another 4 TM miles at about a 7:20 pace.   

Comments
From Jeff Fogg on Tue, Jan 29, 2008 at 15:56:32

These two-a-days are really helping you get the miles logged. If this weather would ever shape up we could get some real runs in outside. I am so tired of that treadmill.

Keep up the runs...Ogden is getting close.

From jtshad on Tue, Jan 29, 2008 at 18:51:36

TM is definitely getting very old, I agree. That damn groundhog better not see his shadow!

Slow milesFast milesTotal Distance
0.004.004.00

Treadmill run in the morning  - speeds were 7:30, 7:11, 6:58, 6:58. 

Between family, friends, work, and all the other unplanned stuff, it is constantly a struggle to find time for running.   I am becoming more impressed all the time with the serious runners on this blog that continually make 50 or more miles per week. 

Slow milesFast milesTotal Distance
6.000.006.00

Morning treadmill run.  Ran average of 7:30.

Slow milesFast milesTotal Distance
10.500.0010.50

Took a slow mid-morning run out on the country roads from my home.  The temperature was in the mid-20s with light winds.  There is still a lot of snow and ice on the road, but I put sheet metal screws in the bottom of my old trail shoes and found traction problems were nearly eliminated.  Picked up a partner for 6 miles of the run.  A friendly young lab with a desire to follow runners fell in line with me and no amount of yelling, waving , or throwing snow would deter his good natured company.  After a mile, and several dirty looks from drivers who assumed this was my unrestrained dog, I decided he was mine for a while so for the next 5 miles I tried unsuccessfully to keep him out of traffic.  We looped back by his home just in time for his owner to come out looking for him.  My average speed was about 8:30.  

Comments
From Jeff Fogg on Tue, Feb 05, 2008 at 09:53:45

Great run. Way to get in the long run in these conditions. I may try the sheet metal screw idea...I have some older shoes to experiment with. I'd prefer for the snow to just go away, but that won't happen any time soon. Keep it up.

From Dan S on Tue, Feb 05, 2008 at 11:02:25

Thanks, It really was a nice run with a little grip in the shoes. If you are interested, I bought a whole box of the screws (#6, 3/8 in. long) and can share. I am looking forward to spring and dry pavement!

From Jeff Fogg on Tue, Feb 05, 2008 at 11:29:03

I would like to give them a try if you have a few extra.

From Dan S on Tue, Feb 05, 2008 at 11:31:30

I'll bring them in tomorrow. I even have a nut driver that fits.

Slow milesFast milesTotal Distance
7.002.009.00

Ran the treadmill this morning.   I was definitely dragging today, but managed to get 4 miles.  I am redefining fast miles on a treadmill to sub 7 minute miles vice 7.:30.      1 -7:30, 2 - 7:18, 3&4 - 6:58. 

Went around the river at noon with Jeff (for a minute or so before he checked out on me...) and put in 5 miles.  Very slick today with the latest snow and , of course, my recently customized ice shoes were left at home.  Temp - 24, Wind 9 mph, Time 38:15

 

Comments
From Jeff Fogg on Tue, Feb 05, 2008 at 11:27:20

You are really picking up the pace. The harder training is paying off and you will be prime for Ogden. "Fast" for me is still sub 7:30. Maybe in the spring my pace will pick up.

Slow milesFast milesTotal Distance
6.300.006.30

Finally, a great run in the sunshine.  The temp was mid 20's and light winds.   Jtshad cooled his heels and hung with me today for the long loop around the greenbelt.  The path had been cleared since last nights 7 in. of snow, but still had a lot of difficult sections where snow had not been fully removed.  It's really unusual to see all that snow around the path - easily 2 ft. on the level.    Time - 52:14

Comments
From Jeff Fogg on Wed, Feb 06, 2008 at 17:06:58

I shoveled snow during lunch...well mostly pushed it around with the 4 wheeler. It looked nice at about 11:30. I will have to hit the treadmill at home tonight, but I'll run the greenbelt tomorrow.

Slow milesFast milesTotal Distance
1.003.004.00

Due to the bad weather (every school in the valley is closed today), went to the gym for a short 4 mile TM run at noon.  Times were:  1 -7:30, 2&3 - 6:58, 4 - 6:53.  I plan to get outside and try to get a little more speed in the "real world."  Unfortunately, the stormy weather we are having is forecast to continue, so I will have to wait...

 

Slow milesFast milesTotal Distance
7.001.008.00

3 miles on the TM before work and outside for 5 more at noon.  Nice day today with about 30 degrees and light winds.  The path is beginning to melt, but is still mostly covered with snow and ice.  TM mile 1 - 7:30, 2 - 7:18, 3 - 6:58.  Outside pace was about 8:00.

Comments
From Jeff Fogg on Mon, Feb 11, 2008 at 16:59:08

Good runs. Outside was nice today. The screw shoes helped a bunch. Maria is wanting to try them. Can I give you some $ and use more for Maria?

From jtshad on Mon, Feb 11, 2008 at 17:50:58

Charge him big bucks to make sure Maria feels obligated to get out there!

From Dan s on Tue, Feb 12, 2008 at 10:48:19

Please use them up. I have enough half used boxes of screws in the garage to build a factory. It's time to get Maria in training for the 1/2 marathon. No charge, but we need to see her out running!

From Jeff Fogg on Tue, Feb 12, 2008 at 11:03:08

Much appreciated. I will get them in her shoes today and she has agreed to go out on the greenbelt tomorrow. I will run with her.

Slow milesFast milesTotal Distance
5.000.005.00

Ran the greenbelt loop at noon.  Nice day with temp around 30 and light winds.  It was great to run in shorts and a baseball cap.  The path is still fairly icy, but the city was out today clearing it.  A snow event is predicted for tomorrow so this may be the best day for a while.  Pace - 8:00

Slow milesFast milesTotal Distance
5.000.005.00

Outside run from home

Slow milesFast milesTotal Distance
6.000.006.00

Slow milesFast milesTotal Distance
6.000.006.00

Slow milesFast milesTotal Distance
6.000.006.00

Nice day inthe mid 20's and sunny.  Ran the greenbelt with an extra loop around freeman.  I lost my watch, so my times are unknown. 

Comments
From jtshad on Sat, Feb 23, 2008 at 15:39:21

Nice run, how did you lose your watch again?

From Dan s on Mon, Feb 25, 2008 at 10:34:06

Moving furniture out of the house. I think it's buried in the snow in my backyard. I've been considering sitting in the yard at 5:50 AM and listening for the alarm to go off, but have not been that motivated!

From jtshad on Mon, Feb 25, 2008 at 10:35:44

At least you would be out of bed and ready to head to the gym when it went off!

From Dan s on Mon, Feb 25, 2008 at 10:37:36

Good point! Maybe tomorrow...........

Slow milesFast milesTotal Distance
13.600.0013.60

Since starting my marathon training program a little over a week ago, I and my entire family have been sick with colds and flu.  Unfortunately, my running mileage goal for the week suffered accordingly.  Hopefully there will not be any more major disasters, the weather will improve, and I can get the miles needed to prepare for Ogden.   Ran outside from home today.  The roads have been steadily improving and are now mostly clear.  However, there are stll giant walls of snow on both sides of the road, so running on the edge to avoid traffic is tough.  When I started out there was a rain/snow combination at about 34 F with a brisk head wind.   I figured the wet mess would get old quick and planned to head back home after 5 miles or so.   At 3 miles out the snow and wind ended and I found the conditions were nice for a longer run.  I timed myself to the half marathon point at 1:46 and then dogged it up the hill for the last half mile for a total time of 1:51

Comments
From jtshad on Mon, Feb 25, 2008 at 09:45:31

Smoking run, my friend. Even with the week of sickness, you are still on your way for some good preparation for Ogden.

Slow milesFast milesTotal Distance
5.000.005.00

Took an easy run around the river at noon.  Weather was not great, about 33 F and foggy, but the path is gradually clearing.

Slow milesFast milesTotal Distance
5.004.009.00

Treadmill this morning for 4 miles.  The health club has really been letting their equipment maintenance slip lately since they are planning a major upgrade this summer.   Once again I had to switch treadmills during my run to get one that would hold its speed.  Ran 2 at 7:30 and 2 at 6:58.

 

Five miles outside at noon.  The weather is foggy and 30 F and the path still has a lot of slick spots, but is better each day.  Ran with jtshad  for about 2 miles at 7:30 pace (I know this is painfully slow for Jeff, but he is good company!) and 3 alone at 8:00.

Slow milesFast milesTotal Distance
1.202.003.20

Made a short run out on the desert today.   Before running, I had a strange pain in the lower back and down my leg.  It seemed to work out during the run and eventually went away.  So apparently running makes me feel better.    2 miles  at 7:30, 1.2 miles at 7:45

Comments
From jtshad on Thu, Feb 28, 2008 at 08:41:21

Don't push it and get yourself injured.

From Jeff Fogg on Thu, Feb 28, 2008 at 12:34:19

That's right. Don't push an injury. Do as I say...not as I do. :) You have been posting some nice paces. You need to get real lazy after Ogden, so I can try to catch up to you. I need a running partner.

From Dan S on Thu, Feb 28, 2008 at 15:01:34

Good advice. I will try to stay in one piece for the marathon. Fortunately, the pain has not returned today and I feel fine. Although it is (in a masochistic way) fun to see how much speed my old bones can muster training for a marathon, I am looking forward to the lazy days again!

Slow milesFast milesTotal Distance
5.001.006.00

Greenbelt run today.  Weather was quite foggy, about 29 F, and light breezes.  My motivation was a little off so I ran mostly 8:00 miles.  I had a spurt of energy in the dry sections and picked up to about 7:30 for 1 mile.  It is supposed to be 45 and sunny tomorrow so it may be a good day for a longer run.

Slow milesFast milesTotal Distance
2.002.004.00

TM day with my son at the club.

2 miles at 7:15 and 2 at 6:58

Slow milesFast milesTotal Distance
8.001.009.00

Ran a progressive 4 on the TM in the morning.  1.5 at 7:30, 1.5 at 7:13, and 1 at 6:58.

 

5 miles on the greenbelt at noon.    The temperature was about 31 with moderate breezes.  Ran at a decent pace, but I am still waiting for my watch to rise from the snow in our backyard (Coco the dog will probably spot it first and eat it), so my time is unknown. 

Comments
From Jeff Fogg on Mon, Mar 03, 2008 at 10:44:59

I guess my runs would be "digressive" runs. I start faster and slow down each mile. Good splits man. Looks like we might have some decent conditions for an outside run at lunch.

From Jeff Fogg on Mon, Mar 03, 2008 at 16:25:28

Way to get it done. How did your watch get under the snow in the yard?

From dan s on Mon, Mar 03, 2008 at 18:47:04

We recently replaced some furniture and, after moving the big stuff through our back yard, my watch disappeared. The snow we crossed was about 3 feet deep. It is now down a little, but still no watch. Fortunately, it is a reliable Timex. So if the dog, who seems to eat anything left in the yard, dines on it, I am sure she will return it in working order.

Slow milesFast milesTotal Distance
9.102.0011.10

TM in the morning.   5 miles at 7:30 and 1 at 7:13.

 

Ran a cool 5.1 around the greenbelt at noon with Jeff.  Weather was around 30 and breezy again, but the path is nearly clear.  Times were good (for me!) except the last mile I backed off for a side ache.

Slow milesFast milesTotal Distance
2.002.504.50

Outside run in the evening.  Clear and cool.  Made it back just as the sun set

Slow milesFast milesTotal Distance
6.103.009.10

TM in the morning for 3.1.

 

Greenbelt loop at noon for a pleasant run..  Clear and cold (11 F) again.  It's Hard to believe this is March.

Slow milesFast milesTotal Distance
3.500.003.50

I was short on time this morning, but managed 3.5 on the treadmill.  average time was 7:15.  I am planning a long run of about 15 for Saturday, so will not run at noon.  It may be snowing tomorrow, but unless it's terrible out I am going!.

Slow milesFast milesTotal Distance
15.500.0015.50

Took a nice long progressive outside run with jtshad today.  The temperature was in the high 20's with little wind and a light cloud cover.  We planned to run at around 8:30 for 5 miles, then up to 8:15 for 5 and the last 5 at an 8 minute pace.  Jt was very good about letting me set the pace and we were a little faster for the entire run, finishing with an average speed of just under 8 minute miles.  This is my longest run so far and the first time for drinking water and eating GU.  That really seemed to help as I felt pretty decent at the end.  However, as I write this my legs are feeling the distance a bit.  Overall an excellent run.   Thanks  Jeff!

Comments
From jtshad on Mon, Mar 10, 2008 at 08:48:03

My pleasure, it was great running with company. You did great and are on your way to a strong Ogden marathon finish. Keep up the strong running.

Slow milesFast milesTotal Distance
6.000.006.00

Ran the greenbelt at noon.  The time change combined with a motivational problem kept me from the TM this morning.  Nice easy pace about 7:50/mile.  The day is sunny, about 30 and light winds. 

Comments
From Jeff Fogg on Mon, Mar 10, 2008 at 16:11:53

"Nice easy pace". I was at 7:58 today and it didn't feel all that easy. You are knocking down some good paces, so this is easy for you. By the way, nice run on Saturday with Jeff S. I was feeling pretty good about my 12-miler at 8:18 pace until I saw your 15+ at sub 8 pace. Keep it up. Ogden is coming.

From jtshad on Mon, Mar 10, 2008 at 16:19:40

You guys are both really progression in your training and will definitely be ready for Ogden if you keep this up!

From Dan S on Mon, Mar 10, 2008 at 17:13:12

Thanks, these gradual pace increases are nice to see. You have really stepped it up as well Clydesdale, soon to be thoroughbred!

I calculate that, at my current rate of increase, I will be running at Jtshad speed when I am about 91.

But it won't help because you will be even faster by then!

Slow milesFast milesTotal Distance
6.202.008.20

Short morning on the TM.  I spent half my time on a stair stepper waiting for a TM.

  The health club is preparing to remodel and has essentially quit maintaining their treadmills based on getting new ones "in the spring."  Until they get the new treadmills,  finding a funtional one is getting tough.  Six were not working right and the rest were full.   I complained to the desk person today - she was very sympathetic.

 

Noon - Went outside for a greenbelt run.  It was snowing heavily with about 2 inches of mashed potato quality snow on the path.  After falling twice, I settled into a slow pace and made the 5 mile loop.  I am very ready for spring, but suspect this will be one of those Idaho winter to summer transition years where the temperature goes from 45 to 86 one day in June.  Temp - 29 F

Comments
From Jeff Fogg on Thu, Mar 13, 2008 at 15:59:00

You are nuts for running in this today. I will be on the TM tonight at home as I could not get to the gym at lunch. Way to get the miles in despite the extended winter.

Long run this weekend? I will be in Ogden hoping for better weather.

From Dan S on Thu, Mar 13, 2008 at 16:19:23

Your right, cabin fever made me go outside and I did not even bring the studded shoes. My first fall I heard a loud crack that I thought was my elbo. Fortunately, it was just ice hidden under the snow. If all goes well I am planning a 17 miler for the weekend. Too bad you aren't around to join me. Enjoy your weekend in Ogden and look for shortcuts we can use in the marathon course!

Slow milesFast milesTotal Distance
3.001.004.00

TM in the AM!

Slow milesFast milesTotal Distance
5.704.009.70

TM in the morning.

 

Outside for a quick (for me!) 4.5 miles at noon.  The day was breezy and in the high 20's.  The path is now all clear except under the overpass!  I unfortunately let other priorities  (friends - family - work) get in the way of running last week and really fell down on miles.  I hope for better performance this week.

Comments
From Jeff Fogg on Mon, Mar 17, 2008 at 12:05:15

TM workouts just don't get much comment do they. Way to get it done. Morning runs outside will be nice...maybe in a couple of months.

Slow milesFast milesTotal Distance
8.601.009.60

Ran the TM in the morning for 4.5 miles.  Ran 3.5 miles at a 7:30 pace and 1 mile at 6:53.  

 

Outside for a 5.1 mile noon run around the greenbelt.  The day is gray with light winds and about 32 F.  It was a nice run and there are even a few places where I could run on the grass.  For the most part though, the path is still surrounded by 1- 2 ft of snow.  We just  have not had any warm weather yet to take the snow out.  Cmon spring! 

Comments
From Jeff Fogg on Wed, Mar 19, 2008 at 09:03:18

Way to get the miles. I didn't get a run in yesterday, but I did get a new vehicle (new to me). Another suburban, as I'm trying to do my part to help global warming. So far, it hasn't seemed to help!

Slow milesFast milesTotal Distance
8.001.509.50

Running late again but managed to get 3.5 miles on the TM this morning. Pace was 7:30 then kicked it up to 6:58 for 1.5 miles.

Greenbelt run at noon.  Windy and mid 30's made for a lot of melting snow.  Hopefully it will be gone soon...  Ran the 6 mile loop around the river.  I will try for a 17 mile run this weekend!

Slow milesFast milesTotal Distance
5.000.005.00

Nice easy loop around the greenbelt with a coworker.  Our pace was about 8:45.  Temperature is 35 with 20+ mph winds.  Feel good and looking forward to a long run tomorrow 

Slow milesFast milesTotal Distance
18.000.0018.00

Ran 18 miles on the country roads from the house today.  The weather was decent with sunny skies, light winds and about 30 F.  Ran an average of about 8:15 for the first 11 miles and then about 7:55 average for the last 7 miles for an overall average speed of 8:07.  I staged 3 water stops but decided, for my first run this long, I really did not want to make a big uphill in the last 3 miles.  So at mile 13, I changed the route for a little saner climb back to the house   Because of the change, I missed the last water.  Not sure if there is a relationship, but I felt a little rough for a while about an hour after the run,   It was a nice run and I felt like I could have kept going (as long as it wasn't up that steep hill!),  Now I need to do a 20 and maybe a 22 miler before Ogden.

Slow milesFast milesTotal Distance
2.000.002.00

Took my boys and dog out for a walk/run up the hill.  It was pretty laid back and I thing we spent more time breaking ice on the Blackhawk pond than actually running, but I'll claim the miles anyway.  Temp - 40ish, no wind. 

Slow milesFast milesTotal Distance
3.002.005.00

No morning run today.   I planned to go and have lots of excuses but basically lazyness dominated again!  Maybe tomorrow.  

Outside for a windy 5 mile run at noon.  The wind was almost too much today, but the temperature was mid 40's so I held onto my hat and went.  The times were pretty good and if the GPS had not lost signal, I may have ended up with 4 fast (under 7:30 is my outside fast) miles.  I am planning to take my daughter to northern Idaho later this week for a college tour, so my miles may be light again this week.  I will try to run while there, particulaly since it is a much lower elevation and warmer climate.  

Comments
From Jeff Fogg on Tue, Mar 25, 2008 at 09:07:38

Way to get it done. I also got out yesterday in that wind. I went out at about 10 am. It was brutal on Sunnyside against the wind. Keep it up.

Slow milesFast milesTotal Distance
6.104.0010.10

Treadmill run in the morning for 4 miles.  2 @ 7:30 and 2 @6:58.

 

Another windy cool day.  Ran outside for 6 miles at noon.  Temp - 37

Slow milesFast milesTotal Distance
4.700.004.70

Spent the weekend in northern Idaho for parents weekend at the U of I.  I managed to get a hilly early morning run in the town of Lewiston (elevation 750 ft).  The climate is very mild compared to home, in fact these folks are already mowing lawns!  The I felt like superman since I usually run at 4700 ft.  The morning temp was 30 with no wind.

Slow milesFast milesTotal Distance
8.500.008.50

Went for an easy 8.5 from home this afternoon. I felt a little lazy after all that driving this weekend and went at about an 8:15 pace. The temp was 35 with light breezes.  I need a little motivation and a long run next weekend

Comments
From Jeff Fogg on Mon, Mar 31, 2008 at 10:30:11

Nice run. I had a lazy weekend in Twin Falls. No long run last week. I need to do better this week.

So nice to see the fresh, blowing snow this morning. That should give you the motivation you need.

Slow milesFast milesTotal Distance
2.003.005.00

Outside for a windy 5 miles with jtshad at noon.  The weather was not very inviting, but at least the new snow was melted off the path.  It is forecast to improve for the rest of the week and into the 50's for the long weekend run.   We'll see......

Slow milesFast milesTotal Distance
8.001.009.00

Treadmill run this AM.  It looks like a decent day for an outside run at noon.   3 miles - 7:30, 1 mile - 6:58

Noon - Sunny and 34 F.  Nice day for an easy run in shorts.  The next few days are forecast to be much warmer.       

Comments
From jtshad on Tue, Apr 01, 2008 at 14:26:48

Nice couple of days of running! Ogden is looking good for your first marathon (now you just need to register!).

From Dan s on Tue, Apr 01, 2008 at 14:44:41

Thanks, the training is going well! I guess I should get registered - But look at all the money I'd save if I just show up and run. I suppose they frown on that sort of thing...

Slow milesFast milesTotal Distance
0.006.306.30

Finally, a beautiful day for a run - or anything else besides work.  I did not get out in the morning, but had a good run around the river at noon.  Average pace - 7:24.  I even managed a couple of 7 minute miles.

Comments
From jtshad on Wed, Apr 02, 2008 at 15:15:58

Way to get some speed work in!

From Jeff Fogg on Wed, Apr 02, 2008 at 15:19:30

He was just trying to keep up with me. Good thing I had a 10 minute headstart.

Slow milesFast milesTotal Distance
4.203.007.20

Outside for a nice 7.2 mile run at noon.  The weather is sunny, in the high 30's and light winds.   Ran the 1st mile with jtshad before he kicked in the afterburners.  My overall time was 55 minutes at a 7:37 pace

Comments
From jtshad on Thu, Apr 03, 2008 at 14:39:35

Nice run yourself...7:37 pace for 7M+ is awesome!

From Jeff Fogg on Thu, Apr 03, 2008 at 14:41:45

Nice run! I needed a day off of running. Back at it tomorrow.

From jtshad on Thu, Apr 03, 2008 at 14:43:42

Jeff, a day off? What are you thinking on such a nice day!??!

From Jeff Fogg on Thu, Apr 03, 2008 at 14:48:15

Yes, I know. I had to run some errands at lunch, but mostly because my knee was not feeling so good today. A lot of running yesterday. I may get out after work today...it was tough to go outside and see the best day this year and NOT go run.

From Dan s on Thu, Apr 03, 2008 at 15:31:24

Thanks guys, after the winter we've had, a few nice days are good motivators. Tomorrow, B. Harker wants to take a noon run, join us if you want an easy run for your knee (about 8:30 -8:40 pace).

From Jeff Fogg on Thu, Apr 03, 2008 at 15:40:06

What time are you going out? Sounds good to me.

From Dan s on Thu, Apr 03, 2008 at 16:01:22

11:15 is the plan. See you tomorrow.

Slow milesFast milesTotal Distance
5.000.005.00

Ran a nice slow run with a coworker.   8:30-9:00 minute miles.  The best weather day yet -no wind low 40's and sunny,

Slow milesFast milesTotal Distance
20.000.0020.00

Catch-up post.  Ran my 1st 20 miler with jtshad and Debra.  The day was typical of this years weather, cold, cloudy and windy with occasional episodes of sun or snow.  The run was enjoyable and I felt great for about 18 miles, but I definitely was feeling the distance at the end.  It seems that every long run is now a little easier than the previous one and having good company makes the time go by faster.  The overall time was 2:38 for a pace of  about 7:55.

Comments
From Jeff Fogg on Mon, Apr 07, 2008 at 15:36:40

What a run! "Feeling great" for 18 miles...that's not normal. That is a nice pace for that distance. I just did 6.2 at that pace...no way I could do 20. Keep it up.

From dan s on Mon, Apr 07, 2008 at 15:54:22

Thanks, I was not sure how the distance would affect my old body, but other than a little leg stiffness and an upset stomach about an hour later, I really did not have any big impacts - though I honestly was beat and wondered about running another 6.2 miles to finish a marathon. Getting the base miles in seems to make all the difference.

Slow milesFast milesTotal Distance
6.000.006.00

Nice easy noon run around the greenbelt.  I feel good today and surprisingly have no muscle soreness from the 20 miler on Saturday.  Looks like another potentially stormy week so I need to get back to the club for morning runs.    Less than 6 weeks of training to go!

Slow milesFast milesTotal Distance
9.000.009.00

Ran 4 miles on the treadmill in the morning at a constant 7:30 pace.  Not real motivated, but it looks nice for an outside noon run. 

 

5 miles around the greenbelt at noon.  Ran the first half with Jeff F. who continued on down the river for a longer run.   Nice day - sun, high 30's and light wind.

Slow milesFast milesTotal Distance
5.500.005.50

Dropped my son off at soccer practice and went for a late afternoon run down the Sunnyside path.  Made a loop around the Corporate Exp bldg and came back through Waterford subdivision for a 5.5 mile run.  The temp was about 40 with stiff winds. 

Slow milesFast milesTotal Distance
6.000.006.00

Greenbelt run at noon.  It is a decent day and is supposed to get very good this weekend.  I am planning a long run tomorrow morning, possibly with Jeff F.  I have a slight cold and so have been going a little easier this week.  Pace - 8:00

Slow milesFast milesTotal Distance
13.500.0013.50

Catch-up post

 

Ran 13.5 from home at an average 8:20 pace.  Temp in the high 30's with a north wind.  Still fighting a cold which is keeping the pace down, but felt good during the run. 

Comments
From Jeff Fogg on Mon, Apr 14, 2008 at 11:20:20

Way to get it done! I should have been out there with you. I did manage a 4.2 mile run in the afternoon (7:27 pace)!

Get feeling better, the warmer weather is here...for now.

From Dan S on Mon, Apr 14, 2008 at 11:28:27

Wow! a 7:27 pace! You are really improving the speed. Let me know when you want to take a long slower one.

From Jeff Fogg on Mon, Apr 14, 2008 at 11:35:58

How about this Saturday morning? What is your long run plan for this week? I may not be able to stay with you for your entire run, but I still want to hit 14 miles at about a 8:15-8:30 pace.

Slow milesFast milesTotal Distance
4.100.004.10

Ran up through Comore Loma in the late afternoon.. What a day!  65 sunny degrees with no wind.  Pace - 8:00 

Slow milesFast milesTotal Distance
3.002.005.00

5 miles on the greenbelt at noon.  Warm but windy day made for an inconsistent pace.  Still not feeling quite right. 

Comments
From jtshad on Mon, Apr 14, 2008 at 15:30:50

What's wrong that you are not feeling "quite right"? Too much frivolity on Saturday night?

Get well.

From Dan s on Mon, Apr 14, 2008 at 15:47:46

Thanks - I wish it could be blamed on Saturday, but being the self controlling moderate drinker that I am, I stayed well under my strict 20 beer limit so it must be something else :)

Slow milesFast milesTotal Distance
3.201.004.20

a shaky 4.2 mile TM run in the morning.  Then out to the desert for the day so no noon running.  I've been down with a cold this week and have run very little the last few days.  I guess it is better to get sick now and get it done so I can recover for the marathon.  

Slow milesFast milesTotal Distance
0.006.106.10

River run at noon for 6.1 miles.  I am still fighting a sore throat and stuffy head, but physically feel fine.  I made better time than expected -so I must be beating this crud.   I hope to get a long one in tomorrow before the weather turns bad.

Comments
From Jeff Fogg on Fri, Apr 18, 2008 at 18:00:11

Good run. I also hope to get in a decent run tomorrow. My hamstring is still sore and last night a pulled my calf muscle on the same leg! I have really been babying it and no running today. I am hoping that tomorrow I will be able to run some. My plan is to do a pretty slow run, but long. I may run down Sunnyside from the dump.

I have soccer at 9:00 am and don't even know when I would work it in, but I'll try. I'd invite you along, but my pace will be slow (8:30-8:45 ish) and I have no idea of the time yet.

From Dan S on Fri, Apr 18, 2008 at 18:12:51

Take care of that leg! Strange that you only have problems with the one. Have you tried different shoes?

I don't know what time I am heading out tomorrow, but plan on doing a progressive starting at an 8:30-8:45 pace for the first 5 miles and then gradually increase to whatever my old body will take. If I don't get out until late morning, I will give you a call and maybe we could stage vehicles and do the first miles together.

Slow milesFast milesTotal Distance
4.504.609.10

Whatever bug I've had  went on the assault so last weekend was not good for running.  I am now on antibiotics and hope for the best.  Ran an easy 4.5 on the TM in the morning and a faster 4.6 outside on a windy cold day at noon.  

Slow milesFast milesTotal Distance
4.605.109.70

I was late to the gym this morning and only had time for 3.6 miles, but at least I went.  Since there are no street lights where I live. it needs to get light just a little earlier and I can run outside from home.  I will not miss the treadmill!

 

Ran 6.1 miles outside an noon on a nice, but windy day.  I am feeling more human now and ran at a better pace.  The overall run was at a 7:22 and the last 2.5 miles were at a 7:07 pace.

Comments
From Jeff Fogg on Tue, Apr 22, 2008 at 16:22:38

Nice run this afternoon. Pace is looking good. I'm in the market for a new left leg if you hear of any. I'm taking today off. My knee flared up again after my run yesterday. My left leg now has issues with the hamstring, knee, and calf....glad the achilles pain has gone away. I will plan on an easy run tomorrow and then a long run in Sun Valley. Weather will be bad there, but, hey, I'm used to bad weather.

From Dan s on Tue, Apr 22, 2008 at 16:38:01

Thanks, hopefully we can both be healthy for Ogden. Sorry to hear the leg is still acting up. Maybe we could clone jtshad's iron legs and both be fast. Say hey to the beautiful people in Sun Valley for me! That should be a great place to run if the snow is gone.

From Jeff Fogg on Tue, Apr 22, 2008 at 16:52:39

I think that part of my problem is that I'm still packing around 230 lbs on these runs...sure feels better than the 272 I had last February, but it is still a lot of abuse on my legs. Another 10 lbs may be the answer.

Temp in Sun Valley is supposed to be 39 on Thursday with 30% chance of rain. If the wind will stay away, I think I should be able to get in a good run. We'll see.

Slow milesFast milesTotal Distance
5.100.005.10

I was heading for the gym late again this morning and noticed that it was light enough to run outside so I bagged the club and ran 5.1 miles from home.  It was nice with about 40 f temp and no wind.  A storm is coming in and as I was heading home the wind started to pick up a little.  The timing was perfect - when I got home the wind really started blowing.

Slow milesFast milesTotal Distance
4.002.106.10

Ran the river to Pancheri at noon.  It is a nasty day outside with very gusty wind, clouds,  and about 39 degrees.  I really got to enjoy the full effect of the wind since my running pants and sunglasses were left at home.  I need to take a long run this weekend and, if the forecasts hold (always accurate around here!), we should have some nice running weather.  Average pace - 7:42

Slow milesFast milesTotal Distance
15.202.0017.20

Went for a long run from home today.  The run out was not great since our spring winds were in full force and in my face for 8 miles.  Things were much better on the loop back home with the exception of an overprotective farm dog  Temperature was in the low 40s with mostly cloudy skies and one brief snow storm.  Average pace - 8:02

Comments
From jtshad on Mon, Apr 28, 2008 at 11:35:45

Great job on the long run! You are ready for Ogden, my friend!

From Jeff Fogg on Mon, Apr 28, 2008 at 11:57:32

Very nice run! Great pace for that distance. The wind just made it that much better of a training run. At least that's what I told myself on my run in Sun Valley. Doesn't make it feel better, but it helps a little.

Slow milesFast milesTotal Distance
9.000.009.00

Nice slow morning run through Comore Loma.  The temperature was mid 30's with no wind. Going up that steep hill always kills my pace.  Pace - 8:22 

 

Out at noon for a beautiful run around the river. It was 65 with light winds and more people than I have seen on the path since last summer.   I did not take the GPS which gave me an excuse to go slow and enjoy the day!

Comments
From Jeff Fogg on Mon, Apr 28, 2008 at 16:06:27

A perfect day to run today. I need to leave the GPS at home once in a while and just run. I will often just not look at the display until the run is over. That seems to make it more enjoyable as well.

From jtshad on Mon, Apr 28, 2008 at 16:18:29

No GPS...what an excuse! Actually running some slower easy runs is good for you, gives your body chance to recover.

From Dan S on Mon, Apr 28, 2008 at 16:19:29

Now that we are only a couple of weeks away from the marathon, I decided that my speed (or lack of)is what it is and my goal now is to just maintain base miles to beat the 3:40 mark. I will still try to get in a few faster runs, but today was great since I did not have to push to make fast miles.

From Jeff Fogg on Mon, Apr 28, 2008 at 16:27:45

Good point. No sense killing yourself with speed now. Get the miles in and mentally prepare for Ogden. I'll follow your lead.

From Sasha Pachev on Mon, Apr 28, 2008 at 16:52:47

I can go as slow as 2 minutes per mile slower than my marathon race pace for the entire run timing every quarter mile. There is absolutely nothing you have to prove on most of your runs even if you are being timed. Just go the distance, go for speed in a race, if you race twice a month this would be plenty of speed.

From Dan S on Mon, Apr 28, 2008 at 17:10:32

Thanks gents, It's good to hear there is a basis (other than my lazyness) for not pushing it - especially this close to the race. Besides, I am feeling healthy now and don't want to risk an injury.

Slow milesFast milesTotal Distance
4.206.0010.20

Early morning - It was supposed to be windy this AM so I was not very excited to go out.  I grogily looked out the window and was pleasantly surprised to see a perfect morning.: 41 f and no wind.   Ran the York-Township loop.  Pace - 8:01 

 

Outside on a nice day for 6 miles around the greenbelt.  Ran the 1st 4.25  miles with jtshad and then slowed down a little.  Our good weather is about to end for a while so it may be back to the TM tomorrow.  Temp - 66 f  and breezy.  Pace - 7:14

Slow milesFast milesTotal Distance
6.000.006.00

Ran an easy 6 miles around the greenbelt on a cool windy day.  I saw several families of new goslings on the river bank for the first time this year and a huge tent is going up for the Cinco De Mayo celebration.  This all sems strangely early since there is still a 2 foot snowdrift on the north side of my office building....  Stopped in Freeman park for sit-ups and push-ups at the end of the run.  Temp - 39 f.  No GPS today.

Slow milesFast milesTotal Distance
7.102.009.10

AM - the two inches of new snow combined with the wind convinced me that it would be a nice morning to run inside on the TM.   Ran 4.1 miles.  Pace 1 - 8:00, 2 - 7:30, 3&4 - 6:58.

 

Noon - Outside for a 5 miler around the thawing greenbelt.  Temp - 38 with variable wind.  Pace - 7:42

Comments
From jtshad on Thu, May 01, 2008 at 15:05:25

Nice mileage so far this week!

Slow milesFast milesTotal Distance
0.006.106.10

No morning run today.  I was sleeping well and justified myself  that extra rest was more important.    

 

Noon run around the greenbelt on a very nice day.  Started out with jtshad and ran a 7:00 minute mile before he went ahead for some more serious speedwork.  Since 7 minutes/mile outside (vice a treadmill) has always been my definition of terminal velocity, I decided to hold on to the pace a while and see how long it would last.  Surprisingly, it wasn't too bad and I held on to run 10K in 43:28.   This is a significant improvement over my current 10K race time from last fall.  Makes me want to run another 10K just to see if it was a fluke.   Pace - 7:01   Temp - 44, light wind. 

Comments
From jtshad on Fri, May 02, 2008 at 16:43:44

Serious kudos on a great tempo workout! This shows you have great shot at making your BQ time at Ogden. Awesome run!

From Jeff Fogg on Mon, May 05, 2008 at 10:53:11

Very nice run! Ready to break over into that sick world of the 6-something pacers. Don't forget that you were half frozen for the last 10k you did. Thawed muscles and a very aggressive training routine make a big difference. I have been tempted to try a tempo run at 10k distance...maybe this week. I want to hit Sunnyside during the week as well.

Slow milesFast milesTotal Distance
5.007.0012.00

Catch up Post  Ran up the backside of Sunnyside hill and then down the front to Ammon road and home (6 - 7 miles of downhill).  Beautiful morning with light breezes and about 40 F.  I am guessing on my time since I had no watch or GPS.  My sore calves are telling me to run a little more downhill before the marathon!

Comments
From Jeff Fogg on Mon, May 05, 2008 at 10:59:03

With no GPS you were probably in the 6:30 pace range. Great run! I need to get up there soon and run Sunnyside!

From Dan S on Mon, May 05, 2008 at 11:34:37

Thanks. Yes, it must have been the fastest I have ever run, probably olymic qualifying speed. Wish I had some sort of proof..darn! I want to hit the hill once more as well. If you want to hit Sunnyside one evening (or maybe Friday), let me know.

From jtshad on Mon, May 05, 2008 at 11:54:21

Great run, you are going to smoke Ogden!

Slow milesFast milesTotal Distance
4.500.004.50

Too many meetings today!  Had to make time for a short run around the greenbelt. Beautiful warm day with no wind.  My calves are still hurting from Saturday, but feel better after the run.  Pace - 7:54

Comments
From jtshad on Mon, May 05, 2008 at 15:20:30

Good job making the run a priority in you busy schedule today. Nice run!

Slow milesFast milesTotal Distance
9.800.009.80

AM - Nice slow morning run.  Light breezes and low 40's.  Ran to Cotton Road and back for a total of 4.8 miles.   Pace - 8:30.

 

Noon - Made a loop around the greenbelt for a total 5 mile run.  Planned for (and achieved!) a slow easy run and did not take the GPS.   My legs are still a little stiff from the downhill last weekend.  I probably should have done a few more training downhills since Ogden is a lot of downhill!  With a little over a week to go paranoia is setting in - everyone around me seems to have a cold right now and I am washing my hands like a fanatic. 

Temp - 49,  Windy.

Comments
From jtshad on Thu, May 08, 2008 at 08:25:24

Nice day of running! I hear you about the sickness around us...Jim just told me his son is sick as a dog as we were driving to the desert yesterday. If I could have ridden outside I would have after he told me he expects to get it next!

I may not be in today to help with honey-do's, I will call you to see what's going on and to plan tomorrow's run.

Slow milesFast milesTotal Distance
3.003.306.30

No morning run today. 

 

Greenbelt run at noon.  Did progressives from 8:00  up to a 7:10 pace.  Added a loop around the SUB at University place to get the extra quarter mile.  My legs are finally recovered from the hill, may try it again tomorrow with jtshad.  Average pace - 7:24   Temp 51 and windy.

Slow milesFast milesTotal Distance
4.306.0010.30

Ran up the backside and down Sunnyside hill to home with  jtshad.  The wind was blowing hard with temps in the high 40's.  It's a steep hill, particularly toward the top. I was slow going up into the wind (about 9:20 pace for 1.5 miles) but made decent times coming down: 6:36, 6:25, 6:36, 6:51, 6:55, 7:14(end of downhill), 7:41, 7:55, 8:30 (.5 mile includes uphill to home).   Jtshad cruised ahead (way ahead) a couple of times and then returned to finish with me.  The legs feel much better than after last weeks downhill run.  Average pace - 7:28.

Comments
From jtshad on Sun, May 11, 2008 at 17:13:58

Great run, you are ready for your first marathon, no doubt! This will be a weird week (nerves, jitters, excitement, etc.) but it will be over on Saturday when you say you are a "marathoner"!

From Jeff Fogg on Mon, May 12, 2008 at 09:21:20

Nice run. You are ready! I was planning on an easy run on Friday and doing Sunnyside again on Saturday, but my lower body was feeling the results of the downhill run last week. My calves were fine, but my quads, gluts, and my troublesome hamstring were not too good.

I was planning a nice easy run last night, but yesterday I rolled my ankle while trying to avoid my 23 month old girl as she darted under my feet while I was coming down some steps with a ladder in my hands. The first thing that came to mind was Ogden. It wasn't a bad sprain, but enough to get me worried. I iced it like crazy last night and hitting the Advil. I won't try a run today, but will go for an easy run tomorrow to see how it feels. I should be fine for Saturday, but I did want to get in a few more good runs this week.

From jtshad on Mon, May 12, 2008 at 10:24:28

Sorry about the ankle, just take it is easy this week (you can't do anything to really improve things this week) and you will be ready to go on Saturday.

From Dan S on Mon, May 12, 2008 at 10:32:55

Isn't that typical! Bust your butt for 3 months and then one week before the marathon twist an ankle. I hope it heals up quick. Like jt said, your training is pretty much done now anyway. Give it a couple of days.

From Jeff Fogg on Mon, May 12, 2008 at 11:41:13

I will rest it at least today and maybe even tomorrow. If I feel even the slightest discomfort I won't run during the week. I'll try the elliptical this week. It will help keep the cardio in check, but won't pound the ankle. I have done that machine off and on, so it won't be a shock to the body and I will take it real easy.

Slow milesFast milesTotal Distance
4.003.107.10

Easy morning run from home.  Not very nice out.  Wet roads from last nights rain and cool with a good breeze. Ran to the hill above Cotton rd. and back.  The GPS batteries died but I guess about an 8:10 pace.

 

Noon.  At jtshads suggestion, I ran 3 fast loops around Freeman park for a last tempo run.  I guess the pace to be about 7:00.  Temp - 43 with light winds .

Slow milesFast milesTotal Distance
4.800.004.80

Easy run arount the greenbelt at noon.  Ran partway with  a coworker who is just getting into running and turned back after 1.5 miles.  Beautiful day with 50 f and light breeze.  Not much left to do now but hope I stay healthy for the next 4 days!  My daughter came down with the  flu yesterday....

Comments
From Jeff Fogg on Tue, May 13, 2008 at 15:52:36

Stay away from that flu bug. Not sure how to do that, but stay clean and get your rest.

I made it to the gym today and did 5 minutes on the Arc Trainer, lifted some light weights, and then managed 1/4 mile on the treadmill at an easy pace. The ankle felt pretty good. I could feel some discomfort, but nothing too bad. I'm confident that I will be ready by Saturday. I will try for a good noon run tomorrow around the greenbelt...short loop.

From Dan s on Tue, May 13, 2008 at 16:09:41

It's great to hear your ankle is better! Take it easy running this week. Are you staying for the kids K after the race? My 8-year old wants to run it.

From Jeff Fogg on Tue, May 13, 2008 at 16:43:11

My three boys want to run as well. I might run back to my sister-in-laws to shower between my run and the kids k, but I should be there. I will most likely run it with them...if I have anything left. I would pace my 9 yr old and my wife would pace my 6 and 11 yr olds. Should be fun...just wish it was earlier, but I understand they want to clear the marathoners off the path first.

Slow milesFast milesTotal Distance
4.500.004.50

I took a real easy 4.5 miler around the greenbelt at noon.  Very nice out with a light north wind.  It's hard to believe that this is my last run before the marathon.  I don't feel particularly ready to run it, but suppose I would never feel totally prepared for a marathon.  I am looking forward to the experience and hope to beat my original goal of 3:40 by 10 minutes. 

Comments
From Jeff Fogg on Thu, May 15, 2008 at 16:39:02

You are ready for sure. Just stay healthy and get your rest. Don't forget to pick up your packet tomorrow night.

Race: Ogden Marathon (26.2 Miles) 03:32:21, Place overall: 172, Place in age division: 14
Slow milesFast milesTotal Distance
25.201.0026.20

OK - I am going to write this up a third time and hopefully save it this time! 

Well, I finished the Ogden marathon and it was a very cool experience.   As an aging beginner, I had no idea how this would go. Most of the insight for my training came from Jeff (jtshad) and reading runner experiences on the fastrunning blogs.  My original goal was to finish in 3:40, so I was pleased with a 3:32. 

The day before the marathon was typical for us (though it would  be a very unpleasant day for wiser people who have no children and avoid their relatives). Between work issues and a very sick teenager we were quite late getting on the road, I was not sure we could even go.  My wife was still undecided about leaving a sick kid as we drove away.  Apparently, she made the right decision because as soon as parental oversight was gone my kid made a miraculous, though temporary, recovery and went out with friends that evening. 

We arrived at the expo shortly before it ended and then went on to our hotel in Layton.  My aunt, who is in her 70’s, joined us for a late dinner at Chili’s and headed home sometime after 11:00.  I lose track of time here, but my aunt got lost trying to get to the freeway (a couple of blocks away) and drove all over Layton and Ogden before ending up back at Chili’s in a total state of melt-down.  The waitress called us at the hotel for help and I found myself leading her to the freeway at midnight.  After getting a call that she made it home, I actually went to bed around 1AM with a spinning head.  When the alarm went off at 3:45, I was not a particularly motivated runner.

I met up with Jeff at the busses and met several of the talented runners in the blue team jackets before the start.  The morning was in the 40’s with light breezes- very nice for running.  I started at the 8:00 pace sign and had the following times:

 

1) 8:34 Very hard to get around slower runners, but I wanted a slow start.  

2) 7:55 Still passing a lot of slower folks.  Maybe I should have gone to the 7:00 pace line.

3) 7:40 Finally started breaking out of the crowd.  My stomach, which had been bothering me for days, started to feel wrong.

4) 7:44

5) 8:22 I began to get cramps and made a quick stop at a porta john.

6) 7:39 Now a little behind my pace (In a fit of optimism, I had made a 3:29 paceband), I picked it up just a bit.

7) 7:39

8) 7:51 Back on pace and enjoying the scenery.

9) 7:59

10) 8:07

11) 8:00  I believe this is where the bonehead towing a boat plowed right up the lane we were all running in forcing everyone out of his way.  The other lane was open and clear. I guess he didn’t notice us.

12) 8:03 Started chatting with a fellow that was running his 55th marathon.  He explained that in all those marathons, there had only been a few times he did not “hit the wall.”  He also noted that if he made it past mile 20 before this situation occurred; the end result was much better. If he had realized what a simple and gullible mind he was dealing with, I am sure he would not have given out this tidbit.  But of course, I begin to obsess over hitting the wall and wondering what mile it will get me.  

13) 8:06  The cramping, which had never gone away, gets worse.

14) 12:03 OK this is it! I got to the starting point for the half marathon and dove into one of the porta johns.  I was in there way too long which drove me crazy.  At least the live music was nice - too bad I could only hear them.  Was that Marshall Tucker?

15) 8:27 Moving kind of slow and then headed up the hill.  Passed the 55 marathon man but just said good luck and moved on.  No wall yet buddy.

16) 7:59 Actually feeling better now, I started recognizing runners that I passed earlier – the girls in the sisters shirts, the guy with a balloon and a guy doing a walk/run technique that seemed to work really well.  I checked the pace band and noted that I was 6 minutes behind.

17) 7:59

18) 7:40 At about 18.5 miles, I realized that I felt pretty good, was not drastically tired and had not hit any walls. Decided to try making up a couple of the lost minutes on the downhill through this nice canyon.

19) 7:33

20) 7:56

21) 7:53

22) 7:31

23) 6:52 This part is steep and pretty.  I was surprised to go sub 7.  Stopped taking water.

24) 7:37 Went on to the river walk and began to dodge walkers.  Starting to feel tired.

25) 7:59 Began to really feel the miles and general fatigue and wondered why I was doing this. 

26) 7:44 At a little before mile 26, I was beat and desperately looking down the road for the finish banner but could not see it.  Oh yeah – marathons are 26.2 miles.  This was not a happy revelation.

.2)  Time unknown   I Finally could see the banner and forced myself on.  I was rejuvenated when I saw Jeff (Clydesdale running) and Maria cheering me on and started searching the crowd for my wife.   Ironically, my family was standing right next to the finish line, but must have been distracted for a moment and missed my arrival. By the time we found each other they thought I had been hauled to the hospital.  

As soon as I sat down in the park, my legs turned to stone.  This proved to be a problem when I had to live up to an earlier promise to run with my 8 yr old in the kids k race.  Trying to keep my son in sight, I soon realized I was running like Jerry Lewis in a bad movie.  I gave up and walked.  

It is now several days later and my legs feel fine.  I am emphasizing the good parts over the painful ones and feel some frustration that I could have qualified for Boston if I had finished 90 seconds sooner.  I think I might have to run another one.

Comments
From Cal on Tue, May 20, 2008 at 16:31:42

Great job on your first marathon! What happened at 14, potty break?

From Dan s on Wed, May 21, 2008 at 15:58:52

Hi Cal

Thanks, It was a very good experience. We've been fighting a bug and my stomach was giving me fits for the 1st half of the marathon. I had to make a couple of pit stops. Mile 14 was by far the longest! Fortunately things improved from there...

From jtshad on Fri, Jul 11, 2008 at 15:20:51

I never did get to tell you (at least on the blog) that you did awesome and you wrote a great race report...so here I am saying so!

From Dan S on Fri, Jul 11, 2008 at 15:48:00

Thanks, It was your motivation that convinced me to do it!

Slow milesFast milesTotal Distance
4.500.004.50

My first run since Ogden.  The legs are basically recovered but still a little stiff and my big toe looks pretty bad.  Overall feel very good.

Ran the greenbelt on a calm, beautiful day.  temp - 77

Comments
From jtshad on Thu, May 29, 2008 at 06:38:57

Hey, where are the runs? How is the weather back in good old IF?

From Dan S on Thu, May 29, 2008 at 14:34:57

Hey Jeff!

Hope you have been enjoying the sun and surf! Wish we were there...

We have had semi cool, rainy weather for most of your vacation. Good call on your timing.

I was a running slug last week and then got another round of the sick bug this week. Feeling a little better now and actually got out today. Off to CA tomorrow. See you next week.

Your GPS is in yor desk drawer- thanks.

Slow milesFast milesTotal Distance
4.300.004.30

I have not been getting out much lately - my kids keep bringing home germs that we all seem to get sick with.

 

Greenbelt run today at noon.  It felt really good to get out running again  54 f and breezy.  Pace - 7:32

Slow milesFast milesTotal Distance
5.000.005.00

Catch up post.   Ran in Riverside, CA

Slow milesFast milesTotal Distance
5.000.005.00

Catch up - Ran on the Beach in San Clemente,  Awesome place to run.

Slow milesFast milesTotal Distance
4.500.004.50

San Clemente Beach run.  Another great day.

Slow milesFast milesTotal Distance
4.500.004.50

Catch-up post Ran 4.5 miles in  Riverside, CA.  Very warm day.

Comments
From Jeff Fogg on Mon, Jun 09, 2008 at 09:58:18

Good to see you back. I didn't know your were gone and was wondering why I had seen anything on the blog and I hadn't seen you on the greenbelt. I haven't been running as much as I should lately, so my failure to blog is due to lack of good running. I have been so busy with soccer and work around the house (playset for the kids) that I haven't been running like I should. Soccer is now over and we are getting close to finishing the work at the house, so I'm hoping things will get better.

From Dan s on Mon, Jun 09, 2008 at 11:53:49

Thanks, It was real nice running on the coast in San Clemente. Perfect weather there - If I did not have to work, It would be a great place to live! I have fallen way off on the miles too. It's about time to start the training program if we are running Top of Utah.

Slow milesFast milesTotal Distance
4.000.004.00

Short run at noon between meetings.  Made laps around Freeman Park.  Cloudy and 60 f with breezes.

Slow milesFast milesTotal Distance
2.002.504.50

Ran around the greenbelt at a moderate pace on a very windy day.  Hopefully the weather curse we have been enduring will end soon.  

Slow milesFast milesTotal Distance
6.000.006.00

Noon run around the greenbelt with an extra loop around Freeman park.  Breezy and cool (again) but overall a nice run.   

Slow milesFast milesTotal Distance
6.500.006.50

Greenbelt run at noon

Slow milesFast milesTotal Distance
4.500.004.50

Beautiful day.  Maybe summer will come!  4.5 miles arount the river at noon.

Slow milesFast milesTotal Distance
2.004.006.00

Another fantastic day.  They have been so rare this year, it's shocking to get a series of them,.  6 miles on the river at noon.  Average pace 7:30, Temp - 72, no wind. 

Comments
From jtshad on Thu, Jun 19, 2008 at 15:14:00

Didn't want to see you on the "lone faithful" list.

Missed 2 straight days...tsk, tsk.

From Dan s on Thu, Jun 19, 2008 at 16:00:49

Thanks for keeping me on track (pace?), I need to get the miles back up! I walked with my wife this morning - Does that count?

Slow milesFast milesTotal Distance
4.500.004.50

Still being a slacker.  My running mileage has fallen off and I have gained 9 lbs in a little over a month - I still eat like I run more.  I am going to have to get serious about another marathon to get motivated..  4.5 miles at noon.  73 f and light  winds. 

Comments
From jtshad on Fri, Jun 27, 2008 at 09:47:04

I wanna see some good miles today now that work schedule will allow you to run, you slacker!

Slow milesFast milesTotal Distance
6.200.006.20

Ran the greenbelt on a perfect day.  The temp was about 71 with a light breeze coming off the river to keep you cool.  I wish every day was like this - but then 30 million people would live here!  pace - 7:40 

Comments
From jtshad on Sun, Jun 29, 2008 at 08:58:26

How was the Poker run?

Slow milesFast milesTotal Distance
5.000.005.00

5 miles around the greenbelt at noon at about an 8 minute pace.  The warm weather and lack of wind is great, but also a little stifling. 

Slow milesFast milesTotal Distance
3.003.206.20

Warm greenbelt run at noon.  Ran a couple of miles with jtshad.  Slowed down as the heat got to me.

Slow milesFast milesTotal Distance
5.000.005.00

5 miles on Wildhorse Island.

Slow milesFast milesTotal Distance
5.000.005.00

5 miles on Wildhorse Island

Slow milesFast milesTotal Distance
2.000.002.00

Short run through Elmo with my son.

Slow milesFast milesTotal Distance
5.000.005.00

Back to work and the greenbelt.  5 easy miles at noon.

Slow milesFast milesTotal Distance
5.002.007.00

7 mile run on the greenbellt with jtshad at noon.  Perfect running weather today with 70 f , light breezes and good company.    

Comments
From Burt on Fri, Jul 11, 2008 at 14:52:45

Great job. It's not been so bad here in the Phoenix area with the overcast. It's muggy but that's better than being 110.

From Dan S on Fri, Jul 11, 2008 at 15:31:38

Thanks, its always fun to run with jtshad but a challenge to keep up. Even when he is in a lower gear. Our summer weather is great but - particlarly this year - short. We had absolutely no spring, just winter to summer. I would love to live in Phoenix for the other 9 months.

Slow milesFast milesTotal Distance
5.000.005.00

Another great day.  5 miles around the river at about 7:50 pace.

Comments
From Dallin wilson on Tue, Jul 22, 2008 at 17:35:26

great job. way to keep a pace. just keep runnin :)

Slow milesFast milesTotal Distance
5.000.005.00

Slow milesFast milesTotal Distance
5.000.005.00

Slow milesFast milesTotal Distance
7.000.007.00

Slow milesFast milesTotal Distance
6.000.006.00

Greenbelt run at noon.  Temp - 73, no wind, and sunny.  Summers are too short...  Pace - 7:40

Comments
From Jeff Fogg on Wed, Jul 23, 2008 at 16:40:47

So you are calling 7:40 pace over 6 miles "slow"... I'm not sure what to call my 8:40 plan for Saturday..."slow-motion"??

Slow milesFast milesTotal Distance
6.000.006.00

Slow milesFast milesTotal Distance
4.500.004.50

Slow milesFast milesTotal Distance
4.500.004.50

Easy 4.5 miles around on a windy day at the the greenbelt.  It was a somber day on the river, the Sheriff's dept. and search and rescue were all along the banks along with boats and a helicopter looking for a man the went missing in the river over the weekend.  Pace - 8:00 

Slow milesFast milesTotal Distance
10.200.0010.20

Finally drug my lazy self out for a nice morning run up the hill and around Comore Loma.  I took a new route through the Falcon Ridge development which is just roads at this point.  Not sure on the distance, but I was running pretty slow and it took over 33 minutes, so I am guessing about 4 miles.

 

Noon 6.2 miles around the greenbelt.  Decent pace, but not fast 

Slow milesFast milesTotal Distance
7.202.009.20

Morning run up the hill on Crowley Road.  I have never run to the end before ( about 4.5 miles from home) and was surprised to find that, once you hit the hill,  it is ALL uphill.  The run back was much better.  Nice morning, could have used some wind to cool off!

Slow milesFast milesTotal Distance
4.500.004.50

4.5 mile run around the greenbelt on a perfect day.

Comments
From wheakory on Mon, Aug 04, 2008 at 17:45:37

Nice workout and a perfect day to do so when the weather cooperates.

From Dan s on Mon, Aug 04, 2008 at 18:02:48

Absolutely, I have (almost) forgotten what running outside in January was like! These summer days are ideal.

Slow milesFast milesTotal Distance
3.004.007.00

Noon run on the greenbelt.  Started out too fast and ran out of steam at 4 miles. Ran back much slower.  Nice day 81 F and no wind.

Slow milesFast milesTotal Distance
2.502.004.50

Another summer day on the river.  Ran with jtshad for 1.5 before he went ahead.  Great day 79 and sunny, but felt warmer.

Comments
From jtshad on Thu, Aug 07, 2008 at 15:02:34

Nice day for a run (besides the humidity), thanks for the company.

From Dan S on Thu, Aug 07, 2008 at 17:28:37

Thank You! I hope we have a long, warm fall.

Slow milesFast milesTotal Distance
4.200.004.20

Ran around the river at noon,     Dodging kids at the annual youth jam along the greenbelt.  Score.. Kids 2, Me 0.  79 f and no wind.

Slow milesFast milesTotal Distance
5.000.005.00

A little cooler today with a light wind that felt good to run in.  Ran the 5 mile greenbelt loop and included sit ups/push ups on the grass.  time - 37:31.  Almost fast miles, maybe later in the week... 

Slow milesFast milesTotal Distance
7.000.007.00

Noon run down around the Snake River landing.  Another fine running day with temps in the low 70's and a light breeze. 

Slow milesFast milesTotal Distance
6.100.006.10

Greenbelt run at noon.  Easy pace about 8:00 min/mile.

Slow milesFast milesTotal Distance
4.000.004.00

Catch up post.  Took a nice 4+ mile morning run in Moscow while dropping off my daughter at college.  Very warm, but the low elevation (2500ft.) made it seem easier to run.

Slow milesFast milesTotal Distance
4.200.004.20

Noon on the river on another fine summer day.  82 f and no wind. 

Slow milesFast milesTotal Distance
6.500.006.50

6.5 mile run at noon on a breezy day.  I stopped under a tree for a few sit-ups/push-ups just as the sprinklers came on.  The cool water was refreshing, but not great for sit-ups.  I took it as  a sign that running was good enough today and headed back.

Slow milesFast milesTotal Distance
7.000.007.00

Breezy again today.  Ran around the snake river landing and let the wind push me back. 

Slow milesFast milesTotal Distance
4.100.004.10

Easy run on a cooler, windy day.  Ran a figure 8 around Freeman, accross the railroad bridge and around the old dog pound.  No sprinklers today, so I did push-ups/sit-ups.

Comments
From Jeff Fogg on Fri, Aug 22, 2008 at 10:17:33

Mileage is looking good. You must be preparing for a big race. Mesa Falls half??? I think I will just try for a long run on Saturday rather than Mesa. Keep it up.

Slow milesFast milesTotal Distance
4.200.004.20

Catch up - Quick run around the greenbelt before heading out on the desert.

Slow milesFast milesTotal Distance
5.200.005.20

5.2 miles around the river on a cool windy day.

Slow milesFast milesTotal Distance
4.000.004.00

A little less wind than yesterday.  Nice running temperature

Comments
From Jeff Fogg on Wed, Aug 27, 2008 at 18:50:54

I think the wind picked up after you finished OR you really didn't go running, because I had a pretty good wind out there...headwind going to Pancheri. Very nice temp!!

From Dan s on Wed, Aug 27, 2008 at 19:00:14

OK - you got me, I ran from the building to the sprinkler to get the "been running" look and back. BUSTED!.. Actually, I think the wind did pick up a little more and that section to Pancheri would be a great place to install windmills.

Slow milesFast milesTotal Distance
6.000.006.00

6 miles at noon with jtshad and Pat.  Great day with light winds and 66 F.  Pace - about 7:30

Comments
From Jeff Fogg on Thu, Aug 28, 2008 at 15:52:11

7:30 pace?? When I passed you guys it looked like you were doing closer to 10:00 pace. I think those two were slowing you down :).

From jtshad on Thu, Aug 28, 2008 at 16:14:21

Nice run today, thanks for the company. Since the GPS wasn't working, we need to claim a 6:30 pace instead and call it easy!

From Dan s on Thu, Aug 28, 2008 at 16:49:17

Thank you! I believe it was closer to 6:30 pace - maybe faster.

Realistically, the only way my old bones can go more than a few feet at 6:30 pace is in something with a motor.

Slow milesFast milesTotal Distance
5.500.005.50

Morning run in the foothills.  Cool and light breezes.  

Slow milesFast milesTotal Distance
5.000.005.00

A little unmotivated today.  Ran 5 miles at a fairly slow pace.  Nice day with cool etmps and light breezes. 

Slow milesFast milesTotal Distance
6.000.006.00

6 mile noon run around the river to Pancheri rd.  Nice day with cool temps and no wind. 

Slow milesFast milesTotal Distance
4.200.004.20

Easy run at noon with Bill H.  Overcast and 56 f with no wind.

Slow milesFast milesTotal Distance
5.000.005.00

Greenbelt run at noon. 

Slow milesFast milesTotal Distance
5.800.005.80

Another fantastic day for running.  Ran across the railroad bridge and down Lindsay Blvd (including a loop through the RV park) to the hotels.  Looped the greenbelt and came back on the river.  Took an easy pace to start out the week   

Slow milesFast milesTotal Distance
1.203.004.20

Ran the greenbelt on a beautiful day at noon.  Ran the first mile with a new coworker then picked it up a little for the rest of the run. 

Slow milesFast milesTotal Distance
4.300.004.30

Greenbelt run on a breezy day.  Ran at about 8:15 pace with a coworker. 

Slow milesFast milesTotal Distance
1.006.007.00

Nice 7 mile run around the river at noon.  Ran the first four with jtshad, then took a bathroom break while Jeff went on.  Temp -56 and breezy 

Comments
From jtshad on Thu, Sep 11, 2008 at 15:28:02

Thanks for the run!

From Jeff Fogg on Thu, Sep 11, 2008 at 16:12:06

The ol' bathroom trick to get off "Shadley pace"...good one! Are you counting the miles from where I picked you up??

From dan s on Thu, Sep 11, 2008 at 16:41:39

Yeah - for a minute I was worried he might wait for me! Just kidding Jeff. Actually, I need more jtshad runs. When I go alone the tendency to poke along (although enjoyable) is overpowering. I need to be like you guys and get serious about another race to get the motivation up. But-I'm struggling for excuses here- my yard needs work and the car is broke and, oh yeah, hunting season is coming.

Slow milesFast milesTotal Distance
4.200.004.20

Comments
From Jeff Fogg on Mon, Sep 15, 2008 at 16:08:00

Sounds like a cool run. I always find your comments especially motivating.

Slow milesFast milesTotal Distance
3.103.106.20

Ran a 5K course marked off in Freeman park for a high school meet last week.  Ran it at an average pace with jtshad (very slow for him) to figure out the course markings and then ran it alone a second time a little faster.  Jeff went his normal fast pace and was just a smoke trail.

The course is fun, almost entirely on grass with a lot of twists and small hills.  My time on the second run was 22:51.  Now I have a time to beat before the markings fade away. 

Slow milesFast milesTotal Distance
3.101.204.30

Another beautiful day, possibly the last one for a while if the forecasts hold true.  Ran the standard geenbelt loop at an average pace and then picked it up for the last mile.  This weather is spoiling me, a mild winter is in order this year.

Comments
From Jeff Fogg on Wed, Sep 17, 2008 at 16:50:01

Do you mean "picked it up for the last mile" or "was picked up for the last mile"? I thought that was you hunched down on the bumper of that big Dodge truck. I would log them as "fast miles" too.

This weather is spoiling me as well. I am NOT looking forward to the snowfall.

Slow milesFast milesTotal Distance
1.203.104.30

Catch up post.  Ran a mile around Freeman and then tried the 5K course again with confidence that I would make much better time than Tuesday.  I am now convinced that my body only has one speed no matter how much energy I exhert.  I thought I was hitting it hard and felt exhausted at the end.  MY time?  22:47 -  A measly 4 seconds faster than the last time I ran it at what I thought was an easy pace. At least it was a little faster. 

Comments
From jtshad on Mon, Sep 22, 2008 at 07:03:56

Hey, at least you are consistent! Nice job running the course again at a great pace!

Slow milesFast milesTotal Distance
6.100.006.10

Ran to Pancheri on another nice day.  Easy pace and 72 f.

Slow milesFast milesTotal Distance
4.200.004.20

Catch up post - Felt like a Monday, I ran slow and easy around the greenbelt on a cool, windy day..   

Slow milesFast milesTotal Distance
0.006.006.00

A liitle more motivated today, probably from reading Jeffs race report.  Tried to pick it up and run under 7:30 pace, though I have no proof other than it seemed faster than normal.  I need a higher gear. 

Slow milesFast milesTotal Distance
2.502.004.50

Out at noon for a good run on another nice day.   Since discovering (actually I knew) that I have pathetic speed capability, I am trying to add some short speed runs (fartleks?) to my normal run.  I am probably not going any faster, but try to look like I am.  Temp - 64, no wind

Slow milesFast milesTotal Distance
2.503.005.50

Ran with a coworker down to Broadway at an easy pace.  I picked it up a little coming back and made an extra loop around Freeman Park   Too nice of a day - I really did not want to go back to work...

Slow milesFast milesTotal Distance
5.001.006.00

Made the greenbelt loop to Pancheri.  Ran 1 mile with Jeff (jtshad)and Jeff (Clydesdale Running), then another 4 with Jeff and the last mile without a Jeff.  Great day and Jeff(s)  are always good company. 

Comments
From jtshad on Tue, Sep 30, 2008 at 16:18:37

So, you do have a harem...of homely looking guys named Jeff! Dang, man, are you the lucky one!

From Jeff Fogg on Tue, Sep 30, 2008 at 17:01:23

You get what you get and you don't throw a fit....as my kids would say. It was a good run, up until that mile 5 marker...I'll get healed up and stay with you the full 6 next time....hate for you to be without a Jeff.

Slow milesFast milesTotal Distance
4.500.004.50

Ran the 5K cross country course at noon with JD at a very easy pace.  The markings have been fading and I lost the course a couple of times.  Guess I'll have to wait until next year to beat my course time.  I had been hoping that it would fade out....  

Slow milesFast milesTotal Distance
1.005.006.00

Ran down to Pancheri on another beautiful fall day.  Ran with jtshad to Broadway where he turned back as part of his marathon taper.  Ran about a 7:30 pace.

Comments
From Jeff Fogg on Thu, Oct 02, 2008 at 15:31:14

I'm sure your one "slow mile" was with jtshad. Good run.

From jtshad on Thu, Oct 02, 2008 at 15:49:38

Thanks for the run and the advice to keep it slow.

Slow milesFast milesTotal Distance
4.400.004.40

Out for a cool windy run around the river.  I did not get any runs the last several days and now the weather is supposed to turn bad - possible snow.  Gotta love Idaho!  Might have to check out the new treadmills at the club

Slow milesFast milesTotal Distance
6.000.006.00

Took a cool and windy 6 mile run down to Pancheri at noon.  The dropping temperature is chasing a lot of runners off and I had the greenbelt mostly to myself.  It is supposed to snow some over the next couple of days which is always interesting to run in.   Temp - 42

Slow milesFast milesTotal Distance
4.500.004.50

Catch- up post.  Easy noon river run.  Temp 42f

Slow milesFast milesTotal Distance
4.500.004.50

Ran greenbelt with Clydesdale Running on a cool day.  Nice run at about 7:42 pace, the breeze actually felt good after a few miles.   Temp - 39.  The weather is supposed to get nice again over the next several days. 

Slow milesFast milesTotal Distance
2.302.004.30

Catch up.  Noon around greenbelt.  Ran with jtshad until I had to make a pit stop. 

Slow milesFast milesTotal Distance
6.000.006.00

Ran the r.r. bridge and through the campground then across Broadway and an extra loop around the Northwind bldg.  Great day- wanted to keep going but back to work!  Temp - 55,  no wind

Slow milesFast milesTotal Distance
4.500.004.50

Greenbelt run at noon on a nice, cloudy day.  I felt like I was moving kind of slow but made an ok time.  Temp -54, light breeze. 

Slow milesFast milesTotal Distance
5.000.005.00

Slow milesFast milesTotal Distance
5.000.005.00

Slow milesFast milesTotal Distance
3.300.003.30

Ran on the desert at noon

Slow milesFast milesTotal Distance
4.500.004.50

Greenbelt run at noon with a coworker.

Race: Run to Feed the Hungry (6.2 Miles) 00:54:00
Slow milesFast milesTotal Distance
3.003.206.20

Great day for this time of year and the turnout was good.   Ran with my sons for about 3 of the miles so there were several walk breaks.   

Comments
From jtshad on Fri, Nov 28, 2008 at 12:09:41

Good job getting out and running with the family!

From Dan S on Fri, Nov 28, 2008 at 13:01:22

Thanks. Same to you for running the mile with Justin!

Slow milesFast milesTotal Distance
7.000.007.00

Went for a greenbelt run at noon with jtshad, Ali, and John.  Nice run with great company though the weather was somewhat cool and grey.

Slow milesFast milesTotal Distance
5.000.005.00

Catch up post.  Noon run on a nice day.

Slow milesFast milesTotal Distance
4.002.006.00

Cooler with light rain.  Ran with coworker for a couple of miles and then picked it up for the loop around Panchary.  I am finally starting to get my legs back after slacking off in November.

Slow milesFast milesTotal Distance
4.000.004.00

Catch-up post.  Out on the desert today. Ran the trails following the fenceline and back on the gravelled road.  Good weather for running.

Slow milesFast milesTotal Distance
4.800.004.80

Greenbelt run with Bill H on a cool day with an annoying north wind.  Bill was in shorts and a t-shirt but did not appear to be affected the wind.   I used to be like that but am getting wimpier in my old age.... 

Comments
From wheakory on Thu, Dec 04, 2008 at 15:38:04

Nice run. It's okay to want to dress warm in the cold weather, because it provides more energy to the muscle versus when their cold, and gets the blood flowing in the muscle faster. Pocatello was the same way today, but we had a little rain and snow last night making it slick.

From Dan S on Thu, Dec 04, 2008 at 19:33:22

Thanks. Good point about the cold weather effects on muscle. Maybe age is causing me to run a little smarter. We have not had ice yet, but the studded shoes will be coming out soon!

From wheakory on Thu, Dec 04, 2008 at 20:36:22

I think that's what's causing me to run smarter at 37 year's old. I'm with you I don't like the cold, and you never know if you get injured at least you would be warm wherever you had to walk to fine help. I would want to be warm if I had to limp home.

I think the worst for us in the winter (IF) included is the wind.

Slow milesFast milesTotal Distance
4.900.004.90

Catch-up   Ran the greenbelt after a light snow.

Slow milesFast milesTotal Distance
4.900.004.90

catch up  post

Slow milesFast milesTotal Distance
4.000.004.00

Catch up post.  Ran on the desert on a very nice, but cool day

Slow milesFast milesTotal Distance
5.000.005.00

Catch up post.  Greenbelt run on another nice, cool (23 f) day.

Slow milesFast milesTotal Distance
5.000.005.00

Ran the greenbelt at noon with jtshad on a cold and snowy day.  At least it wasn't windy and good company makes the weather less daunting. 

Slow milesFast milesTotal Distance
5.000.005.00

Back to running after a near 2 week break.  No (good) excuses other than a sore back.   Nice 40 f. day but messy out with all the melting snow.  Drove to the greenbelt since there were not any paths cleared and ran 5 miles with jtshad.  

Slow milesFast milesTotal Distance
2.801.003.80

Ran the greenbelt at noon with jtshad.  It would have been better if we had worn iceskates since yesterdays thaw turned the path into many sections of sheet ice.  Still a good run, I managed to stay upright, and the weather was decent.

Slow milesFast milesTotal Distance
4.000.004.00

Catch-up   Ran 4 miles on the treadmill at the eastside health club

Comments
From Jeff Fogg on Tue, Jan 06, 2009 at 15:37:37

Never heard of the "eastside health club". Are you just making this stuff up? :)

Slow milesFast milesTotal Distance
920.10214.501134.60
Debt Reduction Calculator
Featured Announcements
Recent Comments: