Philippians 4:13

Walt Disneyworld Marathon

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Location:

Idaho Falls,ID,USA

Member Since:

Apr 21, 2007

Gender:

Male

Goal Type:

Other

Running Accomplishments:

2007 St. George Marathon 2:32:06 (marathon PR)

2014 St. George Marathon 2:32:45 (close to old PR...7 years later!)

2014 Boston Marathon, 2:39:00, 298th OA, 8th AG, 1st Idahoan

2013 Lake Lowell Marathon, 2:48:34 (Course Record), 1st Overall (#6)

2012 Boston Marathon, 2:43:26 (HOT!!), 114th OA, 9th Master OA, 1st Idahoan

2010 B&A Trail Marathon (MD), 2:40:18, 1st Overall (#3), Master's Course Record (still!)

2010 Mesa Falls Marathon, 2:48:55, 1st Overall (#4)

2009 Pocatello Marathon, 2:37:22, 1st Overall (#2)

2011 The M.A.D. Marathon, 2:55:14, 1st OA (training run) (#5)

2006 Teton Dam Marathon, 2:50:48 1st Overall (#1)

2015 Hood to Coast Relay (195 miles), 1st Masters Team (6th OA), 19:59:57, 6:03 avg pace for the team

2008 Ragner Relay Del Sol (182 mile relay) 1st place team 17:04:37, 5:38 pace avg for the team

50,000 lifetime miles from spring 2000 to October 2019.† Computer logged 50,000 miles from Jan 2005 to September 12, 2020.†

Logged (on computer)†49,802 miles (2 x circumference of the earth) in ~5,700†days (8/23/20)

Logged (on computer)†24,901 miles (circumference of the earth) in 2,889 days (11/29/12) http://jeff.fastrunningblog.com/blog-My-alarm-went-off-I-got-up-eventually-/11-29-2012.html††

Short-Term Running Goals:

Keep on running, enjoy it for the sake of running, relax and enjoy life...de-stress.† Stay fit as I enter retirement in < 4years.

No racing, retired.

Long-Term Running Goals:

Keep running until this old body says no, running for fun.

Personal:

†I started running competitively in 2005 and ran my first marathon in 2005. Now retired from competitive racing.

Bend down, O Lord, and hear my prayer;

answer me, for I need your help.
Protect me, for I am devoted to you.
Save me, for I serve you and trust you.
You are my God.
Be merciful to me, O Lord,
for I am calling on you constantly.
Give me happiness, O Lord,
for I give myself to you.
O Lord, you are so good, so ready to forgive,
so full of unfailing love for all who ask for your help.
Listen closely to my prayer, O Lord;
hear my urgent cry.
I will call to you whenever Iím in trouble,
and you will answer me.† - Psalm 86:1-7

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Miles:This week: 13.00 Month: 176.00 Year: 1733.90
Runs With Moxie Lifetime Miles: 12170.10
Vibram Five Finger Bikila Lifetime Miles: 137.80
Saucony Xodus 2011 Lifetime Miles: 977.61
Altra Impulse Lifetime Miles: 1557.34
Saucony Fastwitch White 2019 Lifetime Miles: 1243.03
Saucony Guide Yellow 2019 Lifetime Miles: 1105.50
Brooks Launch 6 Red 2020 Lifetime Miles: 1737.00
Zoot Solana Tigers Lifetime Miles: 447.00
Nike React Infinity Black Flyknit 2021 Lifetime Miles: 897.90
Nike React Infinity Blue Flynit 2021 Lifetime Miles: 516.00
Nike Air Zoom Pegasus 38 Lifetime Miles: 59.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2968.40718.7569.853.103760.10
Saucony Stratos 2 Miles: 48.50Saucony Stratos 3 Miles: 596.70Saucony Tangent 3 Miles: 223.05Saucony Tangent 1 Miles: 80.45Saucony Tornado 2 2008 (T2) Miles: 407.40Saucony Stratos 1 Miles: 25.70Saucony Tornado 3 (T3) Miles: 389.20La Sportiva Fireblades Miles: 59.90Saucony Progrid Ride 2009 Miles: 767.75Saucony Trigdon Ride 1 Miles: 615.85Saucony Trigon Ride 2 Miles: 465.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.000.000.008.00

8M on the treadmill at home instead of outside on the slick roads.  Stayed up late with friends for new year's and slept in a bit.  First 3M were tough, but then I got into the run and finished feeling good.  Now have a 4 day weekend to spend with the family.  (Statos 2)

Saucony Stratos 2 Miles: 8.00
Comments
From seth on Tue, Jan 13, 2009 at 21:53:02

Great Job on the Marathon. I didn't want to get everybody elses comments, so I found another entry.

Seriously, That is a great run. I am super proud of you. Keep enjoying the racing and I will see you in a few months I'm sure. Best of Luck!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.000.000.006.00

6M on the TM at home after my wife went to work early.  Official start of my taper for Disneyworld marathon on 1/11.  Took a couple of miles to get into the run and I am looking forward to the taper from a physical and mental perspective.  My mileage has not been all that high going into this race, but feeling good and pretty fit.  (Stratos 2)

Saucony Stratos 2 Miles: 6.00
Comments
From Robert on Fri, Jan 02, 2009 at 11:53:19

I wish you well at the DW mary. Ahhhh, to run in those temps again.

From Superfly on Fri, Jan 02, 2009 at 12:10:02

Your going to tear it up Jeff. Hope you had a great New Year and a good year to come.

From barry on Fri, Jan 02, 2009 at 22:55:20

Jeff, are you running the full or half? Also, good luck on your race. I am jealous i wish i could go!

From jtshad on Sat, Jan 03, 2009 at 11:59:32

Barry, I am running the full marathon next weekend.

Thanks for the well wishes, should be fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.505.250.250.0010.00

8M on the TM at the gym.  3.5M w/u and c/d with some MP pace in the middle miles.  Mile 6 at target MP (6:00) and 1 quarter at the end of mile 7 at 5:33 pace.  Good run.  2M on the TM at home as the family was getting ready to go the gym, my wife to workout and my kids and I to swim.  It is a beautiful day outside but on the cold side, so I should have run outside.

Saucony Stratos 3 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.004.000.000.005.00

5M on the TM at home before the kids got up and before Church.  Watched the remainder of "The Last Samurai".  Feeling pretty good but glad it is taper week to get refreshed for running physically and mentally.

Saucony Stratos 2 Miles: 5.00
Comments
From will on Sun, Jan 04, 2009 at 14:56:08

Good luck at the upcoming marathon. I am curious to see how the slightly decreased training mileage affects your performance.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.503.000.500.007.00

7M run on the TM at the gym this morning.  Easy to start, then 2M at 6:22, then a mile at 5:56, a cooldown 1.5M then 0.5M at sub 5:40 pace for the last 0.5M.  Good run even though it took me about 3M to get into the groove.  (Stratos 3)

Saucony Stratos 3 Miles: 7.00
Comments
From JimF on Mon, Jan 05, 2009 at 19:01:14

Good run! How long do you have before Disney? Looks like everything is coming together for a great marathon. Hopefully you will have some nice weather for the marathon.

From rockness18 on Mon, Jan 05, 2009 at 20:40:02

Good luck this week in your marathon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.000.000.007.00

7M on the TM this morning, 5M at easy pace (6:40ish) and 2M at MP between 5:45-6:22 pace.  Overall felt good, just getting tired of the TM!   It is too darn slick outside to get in any decent speed work so I have been inside.  Hoping the combination of warmth and lower altitude and just being outside to run will make this weekend's race come off well.  I ran 2:39 last year in Phoenix off of similar training at slightly higher altitude so hopefully I can beat that time. 

Saucony Stratos 3 Miles: 7.00
Comments
From wheakory on Tue, Jan 06, 2009 at 12:16:38

I know you can beat that time, because you have a good understanding of the course. You'll have a good strategy going into this race and know where to turn it on and get into a good pace.

I hear you about running outside. I've been stupid the last two days doing it and have really hurt my body falling. Your smart by going to the gym which I may do as well if I can get going in the mornings, and get there in enough time to do a decent run before work. I get up to late and don't have enough time to drive to the gym and do a decent run. But I need to change that.

From jtshad on Tue, Jan 06, 2009 at 12:20:17

Sorry about your falls, man it is slick out there! Take care of yourself. Getting up early in the morning is tough, especially if you have late nights like you often do!

Sounds like the break and refocusing is what you need mentally, physically and spiritually. I am wondering if I am pushing those limits as well. I will get through this race and prep for Boston then see where the rest of the year takes me and revise my goals.

Thanks for the supportive comment on the race, I will try to run hard and just have fun since this is what the vacation in WDW is about.

From Dustin on Tue, Jan 06, 2009 at 15:07:08

Good luck with the marathon. It should be a fun weekend for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.000.000.008.00

8M on the TM at the gym.   It was warmer outside this morning, but windy and still very slick so I decided to stay in to get in some last speed work before the race.  1M w/u (6:40) the 6M between 5:33 - 6:25 pace (most between 5:56-6:07) which felt pretty easy.  1M c/d to end the run for the day.  Feeling pretty good and rested right now, no real taper madness just excitement for the race and the vacation in the warm weather.

Saucony Stratos 3 Miles: 8.00
Comments
From wheakory on Wed, Jan 07, 2009 at 11:48:19

Nice run and great speed training workout. I fine it easier to run at faster speeds on the treadmill even with the incline raised. I guess it's do to the no wind factor, and you're being pulled a little.

Oh well, it's a good work out when you can't run outside, and you sweat more.

Your ready and your going to get a great time. But most important have fun with the family and let the race be fun.

From Lucia on Wed, Jan 07, 2009 at 12:02:23

You'll do great Jeff, have fun out there!

From Jon on Thu, Jan 08, 2009 at 00:20:30

38 deg in Logan today! Finally melted some of the ice.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6M on the TM at the gym.  I seriously thought about going outside this morning as it was 37 degrees with some good winds, but decided against it since there are still a lot of slick spots on the roads and pathways and I did not want to risk a slip or fall or twisting of something days before a race.  So, nice and easy 6:40ish paced run at the gym which felt good and easy.  It took about 3M to get into the run but finished feeling refreshed.  We leave for Ogden today to spend the night with some friends and fly out tomorrow around noon.  Warm weather here we come!

Saucony Stratos 3 Miles: 6.00
Comments
From seth on Thu, Jan 08, 2009 at 10:51:10

Good Luck! That should be a blast. Enjoy the warm weather. I am looking forward to reading your race report. God Speed.

From ChrisM on Thu, Jan 08, 2009 at 12:52:27

Hope the weather clears up soon! Have a good time in Ogden.

From Jon on Thu, Jan 08, 2009 at 12:57:10

Good luck! Go win!

From Jeff Fogg on Thu, Jan 08, 2009 at 13:00:55

Good luck, my friend. Run Strong!!

From sam on Thu, Jan 08, 2009 at 13:04:47

Hey, Good luck, cant wait to hear race report !

From wheakory on Thu, Jan 08, 2009 at 14:09:59

Very smart move on your part not running outside. You could have slipped or just adjusting your stride can cause injury issues when running on the icy areas. (Take it from me the dummy that did it Monday, and I'm still injured from it.)

Have a great vacation and enjoy the race whatever the outcome is.

From Rachel on Fri, Jan 09, 2009 at 12:07:52

Hey Jeff, if you have time this week, check out the video on the rnraz.com page and you'll see YOU in their video promoting the PF Chang Marathon, it's right at the beginning.

I was going to try to get in a 10 miler today but have Isabelle's sore throat and feverish symptoms, the next two days we're busy so I'm hoping I can fit a 10 miler in to decide about the 1/2!

Good luck tomorrow and ENJOY!

From JimF on Fri, Jan 09, 2009 at 13:42:53

Have a great vacation and good luck in the marathon!

From jefferey on Mon, Jan 12, 2009 at 13:43:32

Shad,

Nice work buddy!! 16th overall and 2nd in your division! I know that's not a PR but you were going to have a good time with the family, right!? How was the humidity down there?

From Lucia on Mon, Jan 12, 2009 at 14:00:05

Congratulations!!! Can't wait to read the race report! Enjoy your well-deserved vacation!

From Jon on Tue, Jan 13, 2009 at 00:02:03

Enjoy the rest of your vacation- hope you're not too sore. We'll look forward to the race report.

From Superfly on Thu, Jan 15, 2009 at 10:49:51

Your going to do great Jeff. You always do. Looking forward to hearing about it. In the meantime enjoy the nice weather while your gone.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Got into Orlando at 10:30 and stayed up until about 2am with my friend Kevin and only got about 4 hours of sleep.  Man am I tired!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Only about 3 hours of sleep as I was over tired and my daughter was coughing really bad most of the night.

Race: Walt Disneyworld Marathon (26.2 Miles) 02:40:32, Place overall: 16, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0026.200.000.0030.20

Final time: 2:40:32  16th overall, 4th Master Overall, 2nd in my Age class.

Overall a good race that is well supported and pretty well laid out.  Mostly flat but with some smallish hills late in the race that you really feel.

5M: 30:00  (6:00 pace)

10M: 59:23 (5:56 pace)

1st half: 1:17:49 (5:56 pace)

20M: 1:59:54 (6:00 pace)

Last 10k: (6:32 pace, ouch!!!  Need more longer distance training runs!)

2nd half: 1:22:43 (6:18 pace)

Overall pretty happy with the race, but my lack of any really distance training since October combined with the 2 previous nights with 4 hours of sleep affected my second half.  1st half ran steady with young guy named Samuel, but lost the pack at about 14M and really started to slow down about 20M or so.  Running as 1st master through the half, then got passed between 15-25M to slip to fourth.  Lesson is that going out too hard after short training just doesn't work and I need to try to get better sleep the days before the run.  Legs were just dead afterwards, but not painful just out of fuel and endurance.  I just need to work on my last 10K finish stamina by running longer training runs at a faster pace and also by carbing better during the race.  Overall I am mostly happy with the result as it is what I thought I was trained for and I competed in the master's class as well.

splits:

1  6:12  Running easy with Sam Jurek, easing into the race.

2  6:02 Starting to pick it up and enter Epcot.

3  5:58 Get to target pace and start passing folks.  Running through Epcot at this point.

4  5:48  Now we are on track and feeling good.  See a large pack (7 guys or so) ahead and plan to catch by mile 5

5  5:51  We catch the pack and tuck in and go on cruise control.

6  5:51  Cruising down the roadways with the pack.

7  5:50  Still feeling really good at this point.

8  5:53  Coming up on Magic Kingdom, pass the Contemporary resort.

9  5:51  Running steady and feeling good.

10  5:51  We enter the Magic Kingdom. 

11 5:47  Run throught the castle.

12  5:52 Leave Magic Kingdom. On the backroads again and now am working a bit harder.

13  5:56  Hit the half mark in 1:17:49 and the pack is begining to split up.  I am starting to feel the lack of sleep and long training runs so I let the pack move up a bit.  Don't know if this was smart or not.

14  5:53  Still keeping the pack in sight.

15  5:57  Still about 15 seconds behid the pack.

16  5:56  Enter Animal Kingdom.  Pack is out of sight now on the turns in the park.  I am passed in here by 2 guys, one of which I see later walking on the road.

17  6:08  Now I am feeling the training.  Running in Animal Kingdom, but don't remember much about this park.

18  6:02  Ok but not the greatest pace.

19  6:09  Starting to see the pace slip as I am feeling the lack of endurance.

20  6:19  Legs are feeling lethargic.  We are running on the highways again and at this point have to go up a slight incline on an overpass and then do a 180 turn.  See Sam J. heading the other direction, about 2 minutes ahead.

21  6:14  Still trying to push, but it is getting harder.  This is where my pace really suffers and I start to get passed from here to the finish.

22  6:24  Run up another overpass here.  See a guy who passed me walking on the side of the road.  Enter Hollywood Studios in this mile, I remember running down through New York section of the park and seeing Frozone and the toy soldiers from Toy Story. 

23  6:50  Oh, bad mile!  But, I do pass one of the youngster's from the initial pack I was running with. Lots of turns through the Studios.

24  6:09  That's better!  Head into the Boardwalk in this mile and feel a bit of energy.

25  6:41  Enter Epcot again.  Energy fading, nothing much left, just hanging on.

26  6:38  I get passed in the last mile, which sucks.  Think about kicking but don't want to crash and burn this close to the finish.

0.41 2:32 (6:16 pace) (this is the distance on my GPS)

1M w/u before the race.  Afterwards, showered and spent 12 hours walking in the Magic Kingdom (count as 3M easy).  Managed to stay up to watch the fireworks (mostly awake even!).

Saucony Tangent 3 Miles: 30.20
Comments
From rockness18 on Thu, Jan 15, 2009 at 21:39:43

Been waiting to see the report...congrats on a race well run! 16th isn't too shabby for a field that large.

From Bill Mandler on Fri, Jan 16, 2009 at 08:00:02

Jeff,

Nice job on the race. It is tough to train here in the winter and do that well!!!

From Robert on Fri, Jan 16, 2009 at 11:23:53

Great job in the race and most importantly surviving 12 hrs at Animal Kingdom right afterwards!! You must have stopped at every food stand along the way.

From JimF on Fri, Jan 16, 2009 at 11:58:23

Great job on the race! Winter marathons are tough since it is hard to get in the proper training. Like Robert said I am impressed that you could spend 12 hours at Disney after the race! Also cool to be mixing it up for the win in the Masters category.

From JD on Fri, Jan 16, 2009 at 20:46:26

Nice race!

Just thinking about twelve hours at the zoo (Magic Kingdom) makes my feet hurt!

From josse on Sat, Jan 17, 2009 at 00:44:36

Good job Jeff. Running on empty isn't fun but you pulled it off nicely:)

From Jon on Sat, Jan 17, 2009 at 10:03:03

Nice job, Jeff! Sounds like you had fun. Next time you'll be able to hold on to the Master's win, since you won't be training in snow while everyone else isn't.

From James on Sat, Jan 17, 2009 at 13:45:08

Excellent job staying in shape and running a 2:40 in January!

From walter on Sun, Jan 18, 2009 at 10:43:37

I dont know how ive been out of the loop but I just noticed this! Nice run Jeff! a 2:40 for a january marathon. Very very jealous am I!

From Mark on Sun, Jan 18, 2009 at 14:42:04

Great job Jeff! It was nice to finally meet you and your family. I hope you had a great time in Disney. See you in Boston!

From Brent on Sun, Jan 18, 2009 at 19:24:27

Jeff, very nice race. That course is cougher than you would expect, have ran it twice. 500 commando points for the second in your division. I'll bet you did not stop for pictures with Micky or Mini?

Stay Kool, Run hard, B of BS Rools out

From paul on Tue, Jan 20, 2009 at 10:02:56

Nice job. That's a very solid performance for being in "winter mode".

From Superfly on Thu, Jan 29, 2009 at 16:35:53

Good job Jeff. You always run so consistently "Great".

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

12 hours in Animal Kingdom, count as 3M easy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

12 hours in Epcot, count as 4M easy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

2M run early, then 3M in Hollywood Studios.

Saucony Tangent 3 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

3.5M run early, then 12 hours in Magic Kingdom (3M easy). 4M run after getting back to the hotel.

Saucony Tangent 3 Miles: 10.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

3.5M run early before breakfast and heading to the park.  12 hours walking around Epcot, 4M since this park is so big!

A really late night as my son came down with an ear infection as we were in Epcot and it was hurting so bad he was in tears as we were leaving.  We were up until midnight between visiting the local emergent care facility and trying to find a Walgreen's that had the drugs that were prescribed.  Just something you want to do on vacation.

Saucony Tangent 3 Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3M walking around Hollywood Studios.  No run this morning as we had to pack to check out of the Disney hotel and I was tired from the late night with Justin at the doctor last night.

Saucony Tangent 1 Miles: 3.00
Comments
From Jon on Tue, Jan 20, 2009 at 10:22:30

What happened with Justin?

From jtshad on Tue, Jan 20, 2009 at 10:29:26

He came down with an ear infection that hurt so bad he was crying and in severe pain. Spent 3 hours between doctor and pharmacy only to find out from our home doc that ear infections for kids over 2 years old resolve themselves without antibiotics as fast as with drugs.

From Jon on Tue, Jan 20, 2009 at 10:40:45

Hope his pain goes away.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today, travel day to get home to IF.  Family is ready to be home and is tired.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today as I am sick as a dog, puking and body aches all over.  Ugh!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8M at lunch today on a beautiful day.  Temps pretty good (20ish) with just a light breeze.  Easy first mile (7:10), then 5M at about a 6:40ish pace, followed by 2M easy again (7:10ish).  At 6.5M started having intestinal issues from the cold yesterday and my calves started getting tight.  May have pushed a bit for being sick yesterday, but it felt good to be out.

Saucony Tornado 2 2008 (T2) Miles: 8.00
Comments
From Bonnie on Tue, Jan 20, 2009 at 17:33:37

Wow, great run after the pukey day (literally) yesterday. I wonder if you actually ate something "bad" -- that has happened to me once when I was traveling.

Nice run in FL too, I looked up your results that day (as I suspected you wouldn't post your results in a timely matter since you would be out partying it up with Mickey).

From wheakory on Tue, Jan 20, 2009 at 23:34:30

Great day of running for you. Hope all the sickness is gone. Also congratulations on the Marathon time. I really believe you have a 2;30 in you this year.

How's your child's ear infection doing?

From jtshad on Thu, Jan 22, 2009 at 10:27:59

Kory, thanks for the note. My son's ear is doing better but he is still under the weather a bit, so we hope he get's feeling better soon and will probably take him to the doc on Friday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

6.5M on the TM at the gym at a 6:40 pace and 2.5% incline.  Legs and stomach still a bit on the mend but it was a decent run.  Almost went outside in the calm 12 degree weather, but thought I would stay in to get fully over the cold.  (Stratos 1)

Short 4.5M run on a beautiful day at lunch.  Nothing special, not fast (7:00pace) as my energy level was just not there.  (T2)

Saucony Stratos 1 Miles: 6.50Saucony Tornado 2 2008 (T2) Miles: 4.50
Comments
From wheakory on Wed, Jan 21, 2009 at 12:56:30

Nice workout. I wonder if the environment/weather change had something to do with you getting sick. Going from humidity back home is a shock on the system.

This happened to me when I went to Georgia a few years ago.

From Adam RW on Wed, Jan 21, 2009 at 21:39:28

Glad that you got over whatever was going on Monday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

7M early on a warmer morning (16 degrees).  It has been a while since I did an early morning outside run and I forgot how hard it is to get going in the cold!  This was not a fast run and I never did quite get into a groove.  My stomach is still a bit topsy turvy which did not help.  (T3)

7M at lunch on an overcast but warmer day.  Stomach issues still hanging in and the energy level is still a bit low, so this was just another slow recovery run.  Planning on a good run at lunch tomorrow with Pat followed by a 18 miler on Saturday with McKay and Andrea.  (T2)

Saucony Tornado 3 (T3) Miles: 7.00Saucony Tornado 2 2008 (T2) Miles: 7.00
Comments
From rockness18 on Thu, Jan 22, 2009 at 17:50:53

Solid day of running for bad stomach and cold weather. Hope you start feeling better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.700.000.000.0014.70

10K at the gym this morning at 6:40ish average pace at 2% incline.  Not the greatest of runs as my back was a bit stiff and I never got into a good groove.  Watched the Australian Open and Roger Federer looking tough!  It was warm outside (30 degrees) at 4:30, but we had 4 inches of new snow and I did not feel like trying to plow through this deep stuff on the pathways.  Got home and had to shovel for about an hour!  (Does this count for mileage?)   Planning a good run at lunch with Pat B.  (Stratos 1)

8.5M solo at lunch.  Pat decided to do some nordic skiing in the park due to the snowfall so I went alone.  Ran down to the South Tourist Park extended and to the southern gravel pit and turned around.  Overall the pathway was mostly clear the whole way (the city usually does a good job with the plowing) and the temp was pretty warm (31 degrees) so it was actually a pleasent run, just slow (7:28 pace) recovery run.  (T2)

Saucony Stratos 1 Miles: 6.20Saucony Tornado 2 2008 (T2) Miles: 8.50
Comments
From Jeff Fogg on Fri, Jan 23, 2009 at 11:33:52

It must have snowed more between 4:30 and 7:00, because I had more than 4 inches of snow to plow. Good run.

From Jon on Fri, Jan 23, 2009 at 11:43:56

Cross training miles!

From wheakory on Fri, Jan 23, 2009 at 13:17:33

Good run and Roger Federer does look good. I watched the William's sisters yesterday and they both struggled with Venus losing.

I plowed through the snow this morning, and it wasn't bad. With the warmer temperature it made it fun. Good luck the rest of the week. I pulled my back out a couple of days ago had have pains as well, but I haven't mentioned them.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

16M run on a very snowy morning.  Started off about 8am just when the snow was starting and by the end we were running in 2 inches of snow.  Luckily I brought my waterresistant trail runners so my feet stayed a bit more dry.  Ran the first 9M with Dan, Andrea and McKay.  Then Dan dropped off and we finished 12M when Andrea headed back.   Ran to just over 13M with McKay then picked it up a bit back to 15M.  1M cooldown after connecting with folks to say goodbye.  Overall it was a good run at an easy pace (7:40ish) on warm but slushy and deep day so the running was a bit tough. 

We also met with the editor/photographer of the local IF Magazine for pictures for an article they are putting in their next edition about IF runners going to Boston!  Kinda cool. 

La Sportiva Fireblades Miles: 16.00
Comments
From rockness18 on Sat, Jan 24, 2009 at 18:25:44

Very nice...how many are going from IF?

From JimF on Sat, Jan 24, 2009 at 18:43:23

Nice run through the snow and a bonus to get some press!

From jtshad on Sun, Jan 25, 2009 at 10:03:40

There are 9 people currently register of which 5 are in our little group. However, one of them is injured and won't run. So we will have a little group of 4 regulars going.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7M early on a warmer morning (32 degrees).  Roads and paths were a mix of wet/slick and sloshy, so this was just an easy pace run in about 53 minutes.  Feeling good after yeterday's wet run.

La Sportiva Fireblades Miles: 7.00
Comments
From seth on Wed, Jan 28, 2009 at 10:08:58

Hello Superman,

Looks like things are going well for you. Way to go. Keep up the great work. Which Marathons are you planning on running in Utah this year? I am looking forward to running with you again.

From jtshad on Thu, Jan 29, 2009 at 09:58:53

Good to hear from you, hope all is well with you and Megan.

I am planning on Ogden right now and maybe St. George. I might do a different fall marathon (City of Trees, TCM, Portland, etc.) just to change things up.

How about you, what is your race calendar?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.002.000.000.0014.00

6M at the gym this morning early.  4M at easy pace (6:35ish) and 2M at slow MP (6:25ish).  Had to get going so cut it short as I leave for business travel early this morning.  Hope to get a few runs in the next couple of days while on the road.  (Stratos 1)

8M after meetings and checking in at the hotel.  Left hammy is sore after the plane flight and it progressive got more sore as the run progressed.  Started of pretty good but got slow at the end to finish in 56 minutes.  (T3)

Saucony Stratos 1 Miles: 6.00Saucony Tornado 3 (T3) Miles: 8.00
Comments
From JimF on Mon, Jan 26, 2009 at 09:36:59

Good job getting the run in before having to leave. Have a safe trip!

From Robert on Mon, Jan 26, 2009 at 13:41:23

Safe travels. Hopefully it's to somewhere warmer again.

From Lucia on Mon, Jan 26, 2009 at 14:08:09

I always admire people that are so dedicated and exercise while traveling - it's not an easy thing to do! Hey, I'm 0.13 miles ahead of you on the mileage road! Gotta enjoy the small victories while they last! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

8M in the morning before breakfast and all day meetings.  Left hammy still sore, so this one was slow.

6M after work today before dinner and drinks with my coworkers at the meetings.  Hammy a bit better, but still sore.

Saucony Tornado 3 (T3) Miles: 14.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6M before heading out for some last meetings and flying home.  Hammy a bit better today.

Saucony Tornado 3 (T3) Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.001.000.000.0012.00

7M on the TM at the gym this morning.  Hammy better but not quite awake after traveling so motivation was low, but I got it done.  (Stratos 1)

5 slick miles on a cold day at lunch.  Nothing much to talk about...did I say it was cold and slick?  Hammy felt good but probably because it was frozen!  (T2)

Saucony Stratos 1 Miles: 7.00Saucony Tornado 2 2008 (T2) Miles: 5.00
Comments
From seth on Thu, Jan 29, 2009 at 12:11:24

Jeff,

Meagan and I are doing great. We are going to have our first child in the beginning of August. So we are pretty excited.

I am going to stay local for the marathons in Utah. I will be running SLC, Ogden, Utah Valley, Des News, TOU, and St. George. I am just going to enjoy racing often. Well Best of luck with the Hammy. You are the man. Keep it up.

Seth

From wheakory on Thu, Jan 29, 2009 at 12:18:37

Great runs Jeff. Your dedication is great to reach your maximum goal. Sorry I haven't called you back, I've been so busy that I haven't even blogged or even wanted to.

From jtshad on Thu, Jan 29, 2009 at 14:41:35

Seth, congrats on the baby news, you two will make great parents! Good luck this year with the fun racing, that is quite an agenda you have.

Hope to see you again soon.

Kory, no problem. Hope everything is ok and you slow down a bit and heal up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

10M early on the TM at the gym in 1:07 flat.  Started off easy, then ran for about 4M at a very slow MP (6:30ish), then eased back to finish off the run.  Hammy was good and I felt better at 10M than I did at 3M so I am glad I pushed through for the full run.  

After dropping off the kids at school, my wife and I went back to do weights and show her how to use all the new machines that the club installed recently.  A good weight workout (which I haven't done in a while, so I am going to be sore).

Saucony Stratos 3 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

10M on the TM at home this morning in 1:06:30.  My wife had to go to work early today so I couldn't get to the gym or go outside (it was 6 degrees, so that isn't bad) so I could stay home with the kids.  First 3M were less than motivating but started feeling better about the run as I hit 6M.  A little sore from yeterday's lifting session since I hadn't done that in a while. 

We went over to a friend's house last night for some sledding (it is a whole lot easier getting back up the hill when you had 4 wheeler's to climb, plus it is fun to gun it up the hill!) and bumped my left calf getting teh 4 wheelers loaded, it hurt!  We played "Guitar Hero" for several hours.  They only had the guitar which is fun, but waiting to play it again with the drums as well!

Saucony Stratos 3 Miles: 10.00
Comments
From Jon on Sat, Jan 31, 2009 at 21:57:05

I'm guessing the sledding/4-wheelers wasn't at Community Park...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6M outside in 20 degrees.  Pathways a mix of snowpack and clear.  Nice morning for a run.  Leg leg sore from the bump I got Friday night.

La Sportiva Fireblades Miles: 6.00
Comments
From Adam RW on Sun, Feb 01, 2009 at 23:47:52

Glad to see someone putting in "real" miles. I hope all is well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.600.000.000.0013.60

6M early outside on a decent morning (no wind, 14 degrees).  Had to go short since my wife works early today.   Decent run, calf feeling better from the bump and I actually ran a bit faster than yesterday's 6M run (no actual times, going off the clock at home and the feel of the run).  (T3)

7.6M on a very nice day at lunch.  Ran easy (7:30 pace) with Pat B just talking and trying not to slip on the inconsistent but pretty slick paths.  Overall a good run except for the nature break in the middle of the run.  Left leg felt good during the run.  (T2)

Saucony Tornado 3 (T3) Miles: 6.00Saucony Tornado 2 2008 (T2) Miles: 7.60
Comments
From seth on Wed, Feb 04, 2009 at 10:05:00

Keep up the good work and stay healthy. Best of luck man.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.406.000.000.0011.40

7M on the TM early this morning.  It was 5 degrees out and I just didn't feel like tackling the cold.  The first 3M were slower (6:45ish) then I kicked it up for mile 4, then ran at slower MP for miles 5-6 (6:30), then the last mile progressed up to a 5:52 as the mile went along.  Left hammy sore again but the calf is getting better.  Just a lackluster TM run, nothing special.  (Stratos 3)

4.4M at lunch on a beautiful day.  Ran a little faster today as I was feeling pretty good and the nice weather was motivational.  Ran the first 3M in sub 6:30 pace and backed off to about a 6:35 for the last 1.4M so as not to push the hamstring too hard.  Nice short run due to work schedule.  (T2)

Saucony Tornado 2 2008 (T2) Miles: 4.40Saucony Stratos 3 Miles: 7.00
Comments
From Adam RW on Tue, Feb 03, 2009 at 14:50:38

Too cold to run in the morning to "beautiful day" how much did it warm up?

From jtshad on Tue, Feb 03, 2009 at 14:52:31

It was a balmy 16 degrees, but the sunshine was brilliant and there was no wind, so it felt much warmer.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.000.000.007.00

7M on the TM at the gym this morning as I just didn't want to get bundled up to face 5 degrees!  Averaged 6:40 for the run, though the last 2M I bumped the speed up to MP or better, running the last 0.25 at sub 6:00 pace (up to a 5:33 for the last 1/8th mile).  Left leg feeling better, just felt tired this morning.  (Stratos 3)

I will try to get a run in at lunch today, but with issues and meetings it may be tough.

Saucony Stratos 3 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.000.000.0015.50

7M outside early in the cold (7 degrees) this morning.  I had to be at work really early today so I decided to hit outside rather than wait for the gym to open.  I wore my new balaclava which worked pretty good except it kept causing my glasses to fog up.  The pathway was a mix of dry and very slick, which with fogged glasses made it inconsistent pacing.  (T3) 

I will get out at lunch today since I worked really late yesterday and early this morning so hopefully it will be a longer run (8-10 miles).

Ran 8.5M in 1:01 at lunch today on a cooler day (10 degrees with windchill).  Pathway around the river was inconsistent, dry then very slick...so much so you almost had to walk.  Overall a  good run to work out some of the frustrations from work the last 2 days.  (T2)

Saucony Tornado 3 (T3) Miles: 7.00Saucony Tornado 2 2008 (T2) Miles: 8.50
Comments
From wheakory on Thu, Feb 05, 2009 at 17:07:19

Great runs and great training. Keep the mileage going for Boston. I know you'll do great because of your dedication. Wish I could go there myself this year.

From jtshad on Thu, Feb 05, 2009 at 17:33:07

Thanks, Kory, wish you could be there too! Hope all is going well with you, sure sounds like you are doing good with the life balance.

Right now I am considering an offer to run the Shamrock Sportsfest Marathon on March 22 in VA. Mostly depends on schedule, flight cost and what the family wants to do for spring break that week. Oh, and do I want to run a fast marathon a month before Boston. Decisions, decisions...

From wheakory on Thu, Feb 05, 2009 at 17:54:22

If your running Boston for enjoyment why not run a faster marathon a month before. But if your running Boston for your goal of getting a PR than I don't think I would run a marathon before Boston.

You had good time in your last marathon, but your not giving yourself much training before you would have to run in March then not much training again before Boston. I think dedicating some hard training for Boston would, (for me) be more important than running another marathon.

That's just my thoughts. Why listen to me I'm not training for anything only how to be a slacker. :-)

Jeff - your gifted and really training hard for one marathon would achieve the goal you want.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

6.5M outside early this morning in warm weather (21 degrees) down Sunnyside pathway. A bit more clear but still with icy spots. Nice and easy this morning as my back was a bit stiff at the start and about 3M into the run nature started calling. Was going to try to finish 7M, but had to bee-line it home for 6.5M for emergency pitstop. (T3)

6.5M at lunch on a warm but windy day.  I ran the first 2.25M with Pat then had to peel off for a pitstop.  I ran an easy remainder of the run due to intestinal distress and slick pathways (nearly bit it once) and barely made it back to the office before insides were jumping again.  Hope this settles down today since I don't want this for my long run (18-20M) tomorrow. (T2)

Saucony Tornado 3 (T3) Miles: 6.50Saucony Tornado 2 2008 (T2) Miles: 6.50
Comments
From Lucia on Fri, Feb 06, 2009 at 10:49:54

21 degrees is warm weather, that's when you know you're a stud!

Who are the girls in the new pic? I like it!

From Jon on Fri, Feb 06, 2009 at 10:59:00

I'm impressed you could hold off the pitstop for 3.5 miles.

From jtshad on Fri, Feb 06, 2009 at 11:06:28

Jon, it wasn't fun and it was close...

Lucia, that is a pic from the start of the 2008 Shamrock Sportsfest Marathon where I paced the women's Olympic Trials Qualifier race where about 25 gals were trying to make last year's Trials. Alas the first place gal, Jennifer Allen, missed it by 2 minutes due mostly to the 30+ mph winds! Two of the gals in the pic are really awesome runners, Brandy Erholtz and Katie Koski, but so where all the gals. One of our own Bloggers (who has been on and off on the FRB), Katie Aldridge, was also there.

From Lucia on Fri, Feb 06, 2009 at 11:10:58

That is just too cool! I still cannot believe you started running competitively in 2005!!!

From Jon on Sat, Feb 07, 2009 at 18:18:28

Twice in one day? I'm just going to name you Jon Jr.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.252.000.000.0021.25

21.25M this morning in 2:37...a great run.  Started a little before 7am and ran a mile waiting for Andrea and McKay to arrive.  We then ran a 7.5M loop from Community Park through Snake River Landing and back for a fuel/bathroom break the last mile of which I sped up and ran a 6:30 pace.  Then we ran a 7M loop down 25th and around to Sunnyside and back.  At this point, Andrea dropped off because she only wanted a 12M (she did 13.5M).  Then McKay and I each did another loop around Sunnyside at different paces.  I averaged about a 6:40 which is slower than I wanted (I wanted to be in MP range) but it felt great.  This was a great run and I felt really good afterwards except my feet were getting a little sore.  For the run, I fueled at 7.5M on PowerGel Liquid Gels and a PowerGel at 14.5M along with some water.   Nice to feel this good after a long training run! 

Saucony Tornado 2 2008 (T2) Miles: 21.25
Comments
From sam DEAN-HOWARD on Sat, Feb 07, 2009 at 14:58:41

Great training JT, excellent pace, and really impressed.

Do you fuel like that on race day during the marathon, or do you take more gels??

Was the weather good too?

From superfly on Sat, Feb 07, 2009 at 15:16:22

Your freaking amazing Jeff. Keep on truckin buddy.

From rockness18 on Sat, Feb 07, 2009 at 15:19:06

Very nice!

From JimF on Sat, Feb 07, 2009 at 17:24:50

Excellent run! Nice to feel good after running 20+ miles.

From Jon on Sat, Feb 07, 2009 at 18:18:49

88 miles in Feb? Wow.

From jtshad on Sat, Feb 07, 2009 at 19:23:45

Thanks.

Sam, I usually fuel during races with gels (4+) and the sportsdrink on the course. I have taken as little as 3 gels, and as many as 7-8 over my 13 marathons.

The weather was decent, a little cold too start (about 18 degrees) but by the end it was very nice, 25 degrees and sunny.

From Rachel on Sun, Feb 08, 2009 at 09:41:21

Wow Jeff, what a great Sat. morning run, I'm glad the temps are being a little nicer :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

7M easy early in cooler (13 degrees) weather this morning but no wind.  Legs felt pretty good after yesterday's run and really started feeling more peppy after 4M so I picked up the pace a little.  A nice recovery run.

The family slept in this morning so I went back out for another nice and easy 6M when the sun came up and the temps rose to 22 degrees.  Nice run again, picked it up to the 7:10 range for the last 3M.  Good start to the week!

Saucony Tornado 3 (T3) Miles: 13.00
Comments
From rockness18 on Sun, Feb 08, 2009 at 12:56:35

wow...nice start to the week! You act like your getting ready for Boston or something.

From Lucia on Mon, Feb 09, 2009 at 08:27:34

Man you are good! Did I miss something or you haven't taken a day off since mid-January? Are you a believer of "active recovery"?

From jtshad on Mon, Feb 09, 2009 at 09:56:23

Lucia, yes active recovery has worked well for me. I have business travel this week too so I wanted to make sure I got in decent miles since you never know how your schedule is going to be.

I am actually going to be in your area (nothern MD Tuesday and Baltimore on Wednesday night) so I hope you orderd good weather!

From Lucia on Mon, Feb 09, 2009 at 10:30:24

That's great - when people tell me I "have to" take a day completely off, I say no way Jose... And you prove my point.

It should be pretty warm the next few days, let's hope it doesn't rain... You know, Bonnie was going to be in the Baltimore area this week too! If you come into the city let me know!

Weirdly enough, there's a nice trail to run around the BWI airport, in case you're nearby...

From jtshad on Mon, Feb 09, 2009 at 10:34:45

Yeah, the BWI trail, I ran on part of it last year and I am staying at a hotel right by the airport Wednesday so I might run on it again that night and on Thursday morning before I fly out.

I would love to come down to DC, but unfortunately my work schedule is pretty unknown on Wednesday so I don't know when I will get to Linthicum Heights that day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

8M run early on a warmer morning (26 degrees).  Progression from very easy (8:20) to last few miles at sub 7:15ish.  The first few miles early are always a struggle to get going.  If outside, need a few miles to get warmed up and awake and if on the TM I need a few miles to get motivated to be running and going nowhere!  Overall feeling good, left hammy a bit tight but not bad.   (T3)

6.5M at lunch on a snowy overcast day.  Ran it with Pat B at a nice fast conversational pace that also had us running a bit scared due to the slick pathway conditions.  Had a good talk, everything from training and racing (thinking about running a local 40 mile relay race this summer as a 2-man team) to travel and religion.  (T2)

Saucony Tornado 3 (T3) Miles: 8.00Saucony Tornado 2 2008 (T2) Miles: 6.50
Comments
From Mark on Mon, Feb 09, 2009 at 13:50:41

Wow, 26 degrees, almost as warm as it was here last week!

Off to a good start already at 21 miles!

From sam on Mon, Feb 09, 2009 at 14:00:21

Hey, great start to the week, JT, 21miles, I am only just getting used to the weeks on this, as my weeks used to start on Mondays, not Sundays, but not a big deal, wish my xtrainer and step ups would count as miles!

keep the good work up

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.500.0012.50

6.5M early on a cool, snowy and windy morning.  The roads had about 1/2 inch of new snow and the wind was whipping around pretty good blowing the icy snow coming down all around me.  I ran early and shorter so I can get to the airport for my early flight.  I hope to get a run in this afternoon in Baltimore area in warmer weather!  (T3)

After getting to the hotel and socializing with coworkers for a couple of beers, Dave P and I ran to the local high school track and did repeats in 55 degree weather.  I ran 4x800m at 2:30-2:45 then a 1x400m at 77 sec. with 400m jogs in between.  A total of 6M.  (T2)

Saucony Tornado 3 (T3) Miles: 6.50Saucony Tornado 2 2008 (T2) Miles: 6.00
Comments
From wheakory on Wed, Feb 11, 2009 at 00:18:44

I hope the business trip goes well. Your really packing the miles in.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.100.000.000.0015.10

7.1M early before breakfast and heading to meetings.  Ran on the rolling hills in the neighborhoods and through downtown.  It is great to run in shorts and short sleeves shirt again in 50 degree weather. (T2) 

A very long workday today but good meetings.  We didn't even break for lunch and then we finally got to the hotel about 6pm and finished dinner around 7:45pm.  So I went out for a run on the BWI trail at 8:30pm in 69 degree windy weather and loved it.  Finish a nice easy 9M run in 1:05:53 in shorts and short sleeve shirt.  (T2) 

I will try to get a short run in before my flight in the morning and that will likely be my only run due to a LONG travel day to get home.

Saucony Tornado 2 2008 (T2) Miles: 15.10
Comments
From Lucia on Wed, Feb 11, 2009 at 08:27:00

I ordered this weather especially for you Jeff! Nice to catch a break, right? Enjoy!

From Jeff Fogg on Wed, Feb 11, 2009 at 12:03:51

I had forgotten for a moment that you were on travel. I was shocked that you would be out in shorts in our crazy weather here. Glad you found some warmer weather. Today is cold, windy, and snowy here. Enjoy your runs!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6M, early, warm, windy, tired, airport, sleep...home!

Saucony Tornado 2 2008 (T2) Miles: 6.00
Comments
From Robert on Fri, Feb 13, 2009 at 11:09:33

Now that's my kind of blog report!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.007.001.500.0010.50

Woke up this morning and it was -2 degrees outside, that is 60 degrees colder than what I woke up to yesterday!  I am not running outside in that, so I went to the gym with my wife after dropping the kids off at school. 

I ran 10.5M on the TM.  1 mile w/u (6:44 pace) then 8.5M at MP or better (5:00 - 6:00).  Then 1mile cd to total 1:02:30 for the run.  Felt very easy even when I ran the intervals in 5:00-5:30 pace.  Not as long as I really wanted to go, but faster.  Tomorrow most likely a TM run at home since Kami has to work tomorrow morning.  (Stratos3)

Saucony Stratos 3 Miles: 10.50
Comments
From Bill Mandler on Fri, Feb 13, 2009 at 13:36:56

Jeff, I know what you mean except it was only 40 degrees colder for me today so I bit the bullet and did it. Did you run a lot faster at sea level?

From jtshad on Fri, Feb 13, 2009 at 13:41:55

Cold is still cold!

I didn't run a lot faster per se, but the effort was much easier and I definitely never breathed hard. I did do a speed workout while back easy and that was good. I made up for the altitude with the rolling hills and some good wind for a couple of the runs. Mostly, it was just nice to run in warmth again!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.003.100.000.0013.10

5.5M in 38:20 outside early this morning before my wife had to leave for work at 6:30am.  It was considerably warmer than I thought it would be (12 degrees) but I got up later expecting it to be about 0.   (T3)

Continuation of the run for 7.6M on the TM at home immediately after my wife left and I could change into indooor clothes in 49:20.  3.1M at MP (6:15 - 6:25) and the rest at an easy 6:40 - 6:30 pace while watching "Psych".  Overall a good Half marathon distance run for today.  (Stratos 3)

Saucony Tornado 3 (T3) Miles: 5.50Saucony Stratos 3 Miles: 7.60
Comments
From Lucia on Sat, Feb 14, 2009 at 14:03:32

So admirable how you run every day even when traveling so much! So dedicated! I guess the secret to being able to run on the dreadmill is to watch something good on TV... I can't handle the TM at all! Nice run Jeff!

From wheakory on Sat, Feb 14, 2009 at 14:55:12

Great runs Jeff. Your going to do well in Boston. Your endurance with running your last marathon will carry-over in Boston. I hope you and your family enjoy it. I really haven't decided when my first marathon will be. It won't be SLC or Ogden though.

Have a great weekend and I enjoy our friendship.

From Robert on Sat, Feb 14, 2009 at 17:17:08

Great week Jeff. How does Dr. 2-a-day sound?

From jtshad on Sat, Feb 14, 2009 at 17:53:31

Thanks everyone! Running is feeling really good right now as I hope it is for all of you.

Robert, 2 a days are a wonder to get the mileage up, but I am counting this as a single since the time in between runs was only about 5 minutes.

Kory, keep finding the joy in the run and don't worry about the race yet, the time will come.

Lucia, the TM is evil but necessary at times. I much preferred the temps in Baltimore earlier this week and loved the runs during this trip! Keep running strong.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7M outside at 6:00am in 11 degrees and fog.  Just a nice easy run (7:30 pace) on a cold morning.  Normal Sunday run.

Saucony Tornado 3 (T3) Miles: 7.00
Comments
From Jon on Sun, Feb 15, 2009 at 21:10:02

Way to keep chugging away.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Had the day off for President's Day, so I slept in and went for a run right before lunch after it had a chance to warm up a bit.  I ended up with a 15M run, but it was a pretty pathetic run as I wanted to go a bit faster but only managed to put out a 7:22 effort today.  Just one of those days even though I waited to have more energy (I didn't) and for it to be warm (about 28 degrees).  Oh well, hopefully better tomorrow.

Saucony Tornado 3 (T3) Miles: 15.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.001.300.000.0013.30

I was planning on hitting the TM at the gym this morning, but when I woke up it was 32 degrees outside!  So, I headed outside in 1 inch of new snow and ran 7M through the rolling hills of Snake River Landing and back.  Due to the snow and slick conditions, it was a slow run but the temp was great and it was better than inside any day.  Tomorrow I will hit the TM for speedwork and hills.  The snow kept packing under my feet and building up in the heel part of my shoes which was annoying and bordering on uncomfortable at times.  (T3)

6.3M at lunch time around the greenbelt in warm weather on a slushy and wet pathway.  Overall average at an easy 6:50 with about one and half miles of pickups at slower MP (6:25-6:10).   I was supposed to be at the site today but when I started the government car up to warm up and to clean of the windows and shut the door, it locked!  So I had to wait about an hour to get a guy over with the spare key to open it, all the while it is sitting out in the parking lot running.  So with that omen and the bad weather, I stayed in town to catch up from being out of the office all last week.  (T2)

Saucony Tornado 3 (T3) Miles: 7.00Saucony Tornado 2 2008 (T2) Miles: 6.30
Comments
From wheakory on Tue, Feb 17, 2009 at 14:23:27

Great run. Nice training on the hills to prepare for Boston. Are you going to do a marathon before Boston?

From jtshad on Tue, Feb 17, 2009 at 15:46:07

I still have an offer to run Shamrock on Mar. 22 but am leaning against it due to $ and timing. So most likely not any marathon before Boston so I can hit it hard.

From sam DEAN-HOWARD on Tue, Feb 17, 2009 at 15:57:34

hiya, are you not doing any shorter races in the run up to Boston? and well done excellent running, nice weather, I love running in the snow even though you have to go slower and watch your footing, but is it nice once in a while enjoy while you can. Sam

From jtshad on Tue, Feb 17, 2009 at 16:00:47

I will most likely run a 10K in March and a half marathon the first weekend of April in prep for Boston. Both of these I will hope to fine tune my speedwork.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.257.000.000.0012.25

I wanted to get some faster running in and some hill work so I went to the gym this morning.  8.25M total run averaging 6:23 pace.  Here is the break down.  1K warmup at 6:40 pace and 2% incline.  1K at 6:30 pace at 4%, 1K at 6:25 at 5.5%, 1K at 6:25 at 2%, 1K at 6:18 pace at 5%, 1K at 6:15 at 2.5%, 1K at 6:18 at 6%, 1K at 6:18 progressing from 6% to 10%, 1K at 6:27 at 2%, 1K at 6:15 pace progressing from 5.5% to 10%, 1K at 6:18 at 2%, 1K at 6:22 pace at 6%, 1K at 6:07 - 5:42 pace at 2%, 1.2K at 6:40 - 6:27 pace 0% cooldown.   My hammy's are fried and I am tired.  (Stratos 3)

4M easy recovery run at lunch, man my hamstrings were tight.  (T2)

Saucony Tornado 2 2008 (T2) Miles: 4.00Saucony Stratos 3 Miles: 8.25
Comments
From Bill Mandler on Wed, Feb 18, 2009 at 13:55:38

Holy crap Jeff, 6:15 pace at 10% incline??? You are an animal. I have a workout similar to that and I finish with a mile at just 1% and I almost run through the front of the treadmill because I am used to the incline.

From Robert on Wed, Feb 18, 2009 at 15:18:40

Bringing new meaning to Special K!

From Jon on Wed, Feb 18, 2009 at 15:26:29

That gives me a headache just reading the workout, much less keeping track of them. Did you write those down as you went, or should we call you Rain Man?

From jtshad on Wed, Feb 18, 2009 at 15:48:54

I don't remember for sure, yeah not for sure...I need to go watch "Wheel of Fortune", definitely "Wheel of Fortune".

From Adam RW on Wed, Feb 18, 2009 at 16:27:38

Jon, I didn't bother reading it but I did print it out and paste it on my wall. All those numbers were just too pretty :)...

From sam on Wed, Feb 18, 2009 at 16:48:30

Hey, fantastic training their, thats bloody fast, no wonder your hammies are fried, keep stretching them they'll soon be ok!

;-)

From rockness18 on Wed, Feb 18, 2009 at 21:51:09

Wow!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.505.501.000.0014.00

8M at the gym this morning at an average 6:20 pace.  1M warmup at 6:40ish, then the next 6.5M at MP or better throwing in some pickups between 5:02 and 5:33 pace.  Overall a good run especially since I started the run thinking I would only do a 10K.  The music (Best of Kenny Loggins) kept me motivated with songs like "I'm All Right" and "Don't Fight It".   Pretty fun to be burning up the TM at sub-6:00 pace rockin' out, mouthing the words to the songs and playing air guitar...man did I get some funny looks!  (Stratos 3)

6M on a beautiful day at lunch.  Nice and easy 7:05ish pace recovery run.  This morning I nicked my lip shaving and it was not easy to get to stop bleeding.  During my run, I rubbed my nose with my gloves and pulled off the scap so my lip bled for 5M of my run!  What a pain.  Another run with funny looks as I was headind down the path holding a tissue to my lip for half of the run...it must be my day for comic relief! (T2)

Saucony Tornado 2 2008 (T2) Miles: 6.00Saucony Stratos 3 Miles: 8.00
Comments
From Robert on Thu, Feb 19, 2009 at 09:59:15

Rock on my friend!

From RivertonPaul on Thu, Feb 19, 2009 at 10:16:53

Perhaps you can use your air guitar skills as your secret weapon in your next race.

From Lucia on Thu, Feb 19, 2009 at 11:37:37

That must've been quite the show!

From wheakory on Thu, Feb 19, 2009 at 14:05:33

You've got to generate some type of fun while running on a treadmill to break the routine. Nice run Jeff and your training is looking great.

From Jon on Thu, Feb 19, 2009 at 21:02:15

Next time just let the blood flow and drink it- mid-run rehydration.

From JimF on Fri, Feb 20, 2009 at 09:15:10

I'm impressed that you can play air guitar and run sub 6 at the same time!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.701.000.250.0012.95

I was really tired and a bit stiff this morning and almost didn't get up for a run.  But I dragged myself up and to the gym for a easy 6.25M recovery run.  5M at slow pace (6:40ish) but I pushed the end of the run and ran a mile at MP and pushed for about a quarter at 5:35ish pace to loosen up the legs.  Not a motivational run, just getting it done rocking out to Def Leppard's "Vault"...gotta love their older stuff like "Photograph" and "Foolin'".  (Stratos 3)

6.7M on a beautiful day at lunch, cool but sunny!  Nice and easy 7:20 pace and a bit longer than planned as I ran a bit with Pat B at the end and he was finishing off his 10 miler.  (T2)

Saucony Tornado 2 2008 (T2) Miles: 6.70Saucony Stratos 3 Miles: 6.25
Comments
From Bec on Fri, Feb 20, 2009 at 12:11:24

WOW! Your easy miles were at 6:40's? That is dang fast bro. Plus you have so many miles. You are motivating to me!

From ChrisM on Sat, Feb 21, 2009 at 13:25:00

Good job on getting out there!

From Burt on Sat, Feb 21, 2009 at 15:10:54

Best songs ever!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.002.000.000.0018.00

My friend Andrea and I waited til later in the morning to let it warm up before doing our long run today.  We started at 10am in glorious sunshine and about 20 degrees...a good day for a run.  16M easy and 2M of pickups at slow to medium MP.  Total time was around 2:18 for the entire run.  Took a little fuel during the run, but used the slower pace as a fuel management/depravation type run and felt pretty good at the end. 

Saucony Tornado 2 2008 (T2) Miles: 18.00
Comments
From Mark on Sat, Feb 21, 2009 at 19:20:47

Good idea to wait until it was lighter, nothing worse than cold AND dark, except maybe, cold, dark, and wind! My 32 degree run this morning didn't seem so bad because I knew there were others running in much colder weather.

From Robert on Sat, Feb 21, 2009 at 21:04:29

Congrats on another solid week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.750.000.006.00

6M run early this morning before church.  Felt good after yesterday's run.  Ran through Snake River Landing's rolling hills and progressed up in pace to a last mile at 6:30 pace.  Finally found some motivation to run faster when I saw a guy on a bike on the other side of the road at the start of mile 6.  I caught, passed and gapped him in 0.5M and maintained a faster pace til I got home.

Today is my son's first communion, so it is a big day and church then a reception with family and friends at our house afterwards.  Yesterday sure was busy helping Kami and her mom get everything ready. 

Saucony Tornado 3 (T3) Miles: 6.00
Comments
From Jon on Sun, Feb 22, 2009 at 17:14:31

Congrats to your family!

From rockness18 on Sun, Feb 22, 2009 at 22:09:20

Hope things went well on this special day!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.301.000.000.0013.30

7.2M outside early this morning.  I was going to head to the gym, but it was 34 degrees outside so that sounded much better.  It was however wet with a snow/rain combo coming down which made the roads a little slick.  I actually overdressed and should have worn a jacket instead of a fleece.  (T3)

6.1M around the greenbelt at lunch on a warm day.  The pathway was full of puddles that I had to fjord at times but I was able to run a faster easy run with some MP pickups thrown in for an overall average of 6:45.  Nice easy run to start off a lower mileage week. (T2)

Saucony Tornado 3 (T3) Miles: 7.20Saucony Tornado 2 2008 (T2) Miles: 6.10
Comments
From wheakory on Mon, Feb 23, 2009 at 15:43:23

Nice runs and throwing in some MP pickups. Your training is going well and implementing the hill work will help you in Boston.

We've had rain here all day so running outside wouldn't be fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.004.001.000.0012.00

8M on the TM at the gym this morning.  I thought about heading outside due to the temps (36 degrees) but it was raining pretty hard and I wanted to do some hills and speed.  Base incline was 2% and ran between 1k-1M increments at higher elevations (min 4%, max 9.5%) and pace between 6:40 - 5:42.  Overall a kick butt workout, avg. pace was 6:30.  Rocked out to Kiss...gotta love "Lick it Up" and "Heaven's of Fire" for fast running songs! (Stratos 3)

4M on a sunny warmer (38 degrees) but windy day (30 mph gusts) which made it feel a bit colder.  Overall a nice easy recovery run.  (T2)

Saucony Tornado 2 2008 (T2) Miles: 4.00Saucony Stratos 3 Miles: 8.00
Comments
From wheakory on Tue, Feb 24, 2009 at 12:20:39 from 134.50.89.33

Jeff nice run and good elevation to get the heart flowing. Jeff what's the restaurant that you are part owner of in Idaho Falls. I'm trying to tell this couple they should go there?

From jtshad on Tue, Feb 24, 2009 at 12:53:24 from 204.134.132.225

It it called "The Cellar". It is located on the far east side of town on the corner of 17th and Ammon Road. International flair, prices ranging from ~$12 - $35 per plate. Very nice atmosphere, decor and service!

From Bill Mandler on Tue, Feb 24, 2009 at 14:22:18 from 24.119.13.42

Jeff, I did not know you were a restaurant guy in addition to everything else. Is that how you know John Rice?

From jtshad on Tue, Feb 24, 2009 at 14:24:33 from 204.134.132.225

Yes, I know John through "The Cellar" and actually previously thru a mutual friend (the majority owner in the restaurant).

We are "silent onwers" (aka investment owners) and don't have anything to do with the day to day ops.

From sam on Tue, Feb 24, 2009 at 17:25:26 from 90.195.99.55

Jt great session, you must be happy but tired like me!

when is your next race??

From jtshad on Tue, Feb 24, 2009 at 17:28:24 from 204.134.132.225

I might do a 10K in March here in my hometown and a half marathon the first weekend of April in Utah in preparation for the Boston marathon on April 20.

Yeah, it was a good run this morning...and I am a bit tired. Hope you continue to get better quality sleep to help prep you for your remaining hard runs this week.

From Neil on Tue, Feb 24, 2009 at 18:00:17 from 164.165.24.5

Incredibly fast pace @ such a steep incline. IMO, running hills on a TM is more difficult than outside due to the risk of flying off if you fatigue and falter. But maybe that's just me? ;) Very impressive workout btw.

From redrooster on Tue, Feb 24, 2009 at 18:28:01 from 129.123.3.31

your music selections crack me up. I saw Kiss in concert back in, probably, 1975 or 1976, right after "Beth" came out (I think the tour was "Destroyer"). As a 14 year old kid I was pretty impressed when Gene Simmons spit blood and breathed fire-an obligate part of their stage show. Yes, those were heady carefree days.... Two years ago I lost all my hearing due to some autoimmune thing and now have a cochlear implant. I can communicate well, but can't appreciate music with it unfortunately. I would love to kick it up to some good old 70s rock while out running, but thats just the way it goes, so I just have to play the songs in my head.

From Brian on Tue, Feb 24, 2009 at 19:12:14 from 24.57.67.182

Thanks....I'm finding that with the increased weekly mileage, my pace is naturally getting faster, and I'm glad for that...need to get in some quality speed runs at least once a week.

From jtshad on Wed, Feb 25, 2009 at 10:55:40 from 204.134.132.225

Red, sorry to hear about your hearing but it sounds like you have moved on with life (albeit missing music). Keep running strong!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.005.000.000.008.00

Woke up feeling very tired this morning and my feet were sore (just sore from use, not injury sore) so I almost didn't run today.  But I got my but out of bed and thought about going outside.  It was 32 degrees with just a little wind but I just couldn't motivate myself to run in the cold and dark plus I thought the TM would be better for my sore feet.  I dragged myself to the gym and ran 8M.  This actually really surprised me based on how I was feeling.  I originally planned only for a 10K run, then I got 7M in and still had time to make 8M.  After about 4M I started feeling better and the pace was actually feeling better than imagined it would (overall avg. was a 6:25).   Music was pretty motivational again to keep the pace up as I listened to "Poison's Greatest Hits".  So I went for a decent distance and pace this morning and I may skip lunch today just for a rest during this "lower mileage" week to get energy back and let my body just have a bit of a break.  (Stratos 3)

It is an ugly gray day outside today (way different than the last couple of days), I am tired and my feet are still sore so I am forcing myself to not run at lunch to rest.  I got a good run in this morning and will still get over 70 miles for the week with 3 more days of running, so I think the break from the two-a-days it is.

Saucony Stratos 3 Miles: 8.00
Comments
From Lucia on Wed, Feb 25, 2009 at 11:23:35 from 74.9.147.114

LOL! I'm imagining you singing "talk dirty to me" and the girls in the gym looking at you stunned :)

Way to beat soreness/laziness!!!

From Harris on Wed, Feb 25, 2009 at 12:41:49 from 205.125.36.103

I was just curious as to what your time goal is for Boston this year. I am shooting for 2:40-2:45. You are probably trying to go lower than that though.

From jtshad on Wed, Feb 25, 2009 at 13:27:41 from 204.134.132.225

I am shooting for sub 2:40, hopefully closer to 2:35. I would like to try to break into the top 20 Master's and Top 100 overall. I ran a 2:49 3 years ago in my third marathon ever and feel I much more fit and have more experience that I can go lower. I just ran 2:40 at Disneyworld in Jan. of lower mileage winter training and hope my training since then will help me drop about 5 mintues.

From sam on Wed, Feb 25, 2009 at 16:13:54 from 90.212.41.37

wicked mileage on an easy week, way to go Jt.

And thats some goal sub 2.40 I can only dream about those times for now though!

Have you tried soacking your feet in epsom salted water?? that helps me when I have sore feet from running. great training jt, keep resisting it will pay off next week, I know It drove me mad last week, but feeling better for it this week. ;-)

From jtshad on Wed, Feb 25, 2009 at 17:45:47 from 204.134.132.225

Thanks, Sam! Holy cow, you're already at 50+ miles, no wonder you are knackered!

I know that 2:40 at Boston is very possible, I just hope I can get close or under 2:35 on a really legitimate course. My next few long runs from here on out need to be at MP pace (or at least progress to MP) to ensure I have the endurance base and fuel management approach down to avoid the bonk I had at my last couple of marathons.

From Robert on Wed, Feb 25, 2009 at 18:08:54 from 206.195.193.254

Smart decision. Now is not the time to be stubborn.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.700.000.000.0013.70

Early run outside on a nice morning...32 degrees and just a light breeze.  Legs and feet were still a little fatigued and sore this morning but I still went out and got in a good easy run.  Took a different route this morning (ran down 17th Street and back up Woodruff to Sunnyside then home) just to change the scenery.  Ran into Andrea at just past 6M mark, turned around to talk for about 0.75M then headed back home.  Overall a good easy run, started feeling more into it about 3M and from there on out is was more fun.  Feet still a bit sore from the miles but I will try to get out at lunch.  (T3)

5.5M at lunch in between snow storms!  It was pretty warm and the snow wasn't really sticking, but when it was coming down it was hard in big flakes with lots of wind.  Good easy paced run (6:45) dodging puddles on the greenbelt.  Felt much better than my last few runs!  (T2)

Saucony Tornado 3 (T3) Miles: 8.15Saucony Tornado 2 2008 (T2) Miles: 5.55
Comments
From wheakory on Thu, Feb 26, 2009 at 11:43:09 from 134.50.89.33

Doing great Jeff. Keep the miles going and intensity. Boston is close so continue to work hard then when it's time to taper you know you've earned it. Keep hitting those rolling hills and striving to get better to crush the Boston course which I know you can do.

From rockness18 on Thu, Feb 26, 2009 at 14:06:24 from 69.183.232.200

Keep persevering! Hope those feet are doing ok.

From sam on Fri, Feb 27, 2009 at 09:56:15 from 90.195.99.158

Keep it up Jt, gr8 work, its all worth while in the end, so I keep telling myself ;-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.507.502.000.5011.50

Slept in this morning for my day off.   After taking the kids to school, decided that while it is nice and sunny outside, the wind and temps (12 degrees) are just too cold so I will go the gym with Kami to run.

11.5M run on the TM at 2% incline and an average pace of 5:55.  1.5M wu, then hit 6:11 or better the rest of the run.  Threw in several accelerations that progressed up to 4:40 pace at which after about .2M I was approaching failure.  A couple of these accelerations were after mile 8.  Rocked out to Journey and Kenny Loggins again using the upbeat music to help push to high fatigue rates.  Tried to get the HR monitor to work on the TM but never could get readings.  Overall a really good workout that showed me where my fitness is currently.

Saucony Stratos 3 Miles: 11.50
Comments
From RAD on Fri, Feb 27, 2009 at 17:58:21 from 67.166.99.8

Jeff, thanks for the advice on my blog. I'm new to running and am training for my first full in Ogden in May. I'm in awe at your TM miles and pace...Holy cow! I think if I could run that fast I might be able to endure 11.5 on the TM too, but it would take me twice as long!! Funny, never thought I'd hear 'rocking out' and Kenny Loggins in the same sentence :) But hey, there's a reason I don't tell people what I listen to!

From jtshad on Fri, Feb 27, 2009 at 18:27:34 from 69.20.133.26

Thanks! Keep on running and you will have fun at Ogden.

"Don't Fight It" by Loggins and Steve Perry is an awesome running song. Plus, the song "Conviction of the Heart" is one of my favorite songs!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.506.000.000.0018.50

6M on the TM at home in 40 minutes after my wife went to work. Left hammy was sore last night in bed but felt better this morning.  My son got really sick last night so it was a light night of sleep.   I am going to try and run the Sunnyside hill this afternoon with Andrea after my wife gets home.  (Stratos 3)

Ran the Sunnyside hill with Andrea and Lynette...they are animals.  We started about 1M down from the start of the big hill and ended up pushing all the way to the top...6M and 1500 feet elevation!  But the downhill was fun, hitting a top pace of 4:25 and my fastest mile was a 5:05.  Overall time for the run was 1:27, not bad considering the climb.  We went further than I expected as they wanted to go all the way, and the last mile the hill gets really steep.  A good run, now I am tired.  (T3)

Saucony Tornado 3 (T3) Miles: 12.50Saucony Stratos 3 Miles: 6.00
Comments
From Jon on Sat, Feb 28, 2009 at 20:42:36 from 75.169.139.171

http://jimflowers.fastrunningblog.com/blog-Today-is-rough-day-for-me-Three-year/02-28-2009.html

From Mark on Sun, Mar 01, 2009 at 09:15:00 from 97.96.157.13

I can't imagine running up a hill like that! Great job.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Very easy 6M recovery run early before church.   The weather was nice, about 20 degrees with no wind.  Legs and feet feel good after yesterday's tough hill workout. 

Saucony Tornado 3 (T3) Miles: 6.00
Comments
From dave holt on Sun, Mar 01, 2009 at 17:53:25 from 75.169.71.32

Nice to see the temps changing for the better for you - it makes running so much easier.

From smally on Mon, Mar 02, 2009 at 11:18:36 from 209.195.85.147

Thanks,

I am loving the jorney, never thought I would be running the Boston marathon when I started running for the first time 3 years ago. Anything is possible.

What is next for you? I would love to be an elite master's runner, your resume is very motivating.

Have a great week,

Todd

From jtshad on Mon, Mar 02, 2009 at 11:20:20 from 204.134.132.225

I might run a local 10K in a few weeks and am looking at a half marathon on April 4. Then Boston bound!

Keep up the great running, you are doing very well.

From smally on Mon, Mar 02, 2009 at 11:23:17 from 209.195.85.147

Same game plan, funny.

Looking forward to my first Boston.

Off for a run right now, you motivated me to do some speed.

Take care.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

7M outside in warmer weather with no wind early this morning.  Very easy recovery run as my calves are a bit tight and my left foot is still a little sore from the downhill assult from Saturday.  It is supposed to be very nice today with a high near 50, so I will definitely get a good run in at lunch.  (T3)

7M at lunch with Pat B. Easy day with good conversation on a day that wasn't as nice as I thought it was going to be. Overall a good run with the fastest miles at the end. (T2)

Saucony Tornado 3 (T3) Miles: 7.00Saucony Tornado 2 2008 (T2) Miles: 7.00
Comments
From Harris on Mon, Mar 02, 2009 at 15:01:24 from 205.125.36.103

Great job on the training last month. I was looking at it and you were between 80-95 every week. I think you will be too fast for me to try to hang with in Boston, but we'll see. I'll let you know in a couple of weeks.

From jtshad on Mon, Mar 02, 2009 at 15:08:09 from 204.134.132.225

Thanks, it was a pretty big month mileage wise for me. I wasn't planning on 80+ last week but I feel good after the hard hill workout.

Keep your training up, you are looking good for Boston. It would be good to work with someone, so just let me know. I am thinking I am going to go for 2:35 if I can run and fuel smartly.

From Mary Ann Schauerhame on Mon, Mar 02, 2009 at 16:57:46 from 71.219.82.165

Thanks for the garmin advice! Hey, by the way, March 14 I'll be in Rexburg for my sister's Jr. Miss Pageant, and won't have anyone to run my long run with. Would you be interested in running with me and maybe we can form a group? I don't know any runners there except my sister's boyfriend and I don't know how fast he is or how far he can go, but I could invite him. Maybe we could run in IF or Rexburg or somewhere in between. If that's a hassle, do you know any fast Rexburg marathoners? Or any races up there that weekend?

From jtshad on Mon, Mar 02, 2009 at 17:07:08 from 204.134.132.225

Hey, Mary Ann. I don't know anyone in Rexburg to run with, sorry. There is a race the NEXT weekend in IF, so you just miss that as well.

As for a run together, if you were willing to come to IF, I would be interested. However, my wife works from 6-12 that day so either I would need to run later in the day (which probably won't work for you) or I could get someone to watch the kids for a few hours in the morning. Let me know and I will see what I can do. I have a few folks here in IF who are training for Boston whom I regularly run with so maybe that is an option too (3:30ish marathoners, 7:30-8:00 normal training pace). I am looking to do my next few long runs a bit faster so I hope we can hook up for a run!

From sam on Tue, Mar 03, 2009 at 05:40:58 from 78.32.130.9

Great training Jt, I have had a busy wk end, and took 3 days off, feel really lethergic but legs feel great, so hoping to up the anti again! keep the mileage up its worth it if you can keep going!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.506.000.000.0014.50

It was very warm this morning when I got up (40 degrees) so it was a good outside run early.  I had a light rain for about 4M then it tapered off a bit.  Ran easy as my foot was a bit sore when I woke up, but after massaging it for a few minutes it felt fine on the run.  At about 7M point, I saw Andrea heading out on her early morning run so I picked it up to MP to catch her and chat for bit then kept running at MP for most of the way back home.  Weather is looking good for a nice lunchtime run today!  (Stratos 3)

A first for 2009...running in SHORTS in Idaho Falls!! A beautiful day for a run, 42 degrees and no wind.  Shorts, long sleeve tech shirt and light gloves for an easy MP run.  What a great run, no GPS but estimate about a 6:20ish pace by feel...nice and easy.  A little twing in the high right calf about the 1M mark, but it went away and didn't bother me.  (T2)

Saucony Tornado 2 2008 (T2) Miles: 6.00Saucony Stratos 3 Miles: 8.50
Comments
From Jon on Tue, Mar 03, 2009 at 14:53:20 from 138.64.2.77

Congrats on the shorts. Supposedly 52 deg in Logan, so I will be in shorts later today, too. Spring may come, after all.

From Michelle N. on Tue, Mar 03, 2009 at 18:02:44 from 75.162.244.89

Isn't it nice to have some warmer weather. It was 52 in SLC when we started this morning (which I didn't realize) and still wore my warm under shirt and a fleece vest. I ended up taking the shirt off and running just in the vest. Real attactive but it felt great. I am anxious for spring!

From jtshad on Tue, Mar 03, 2009 at 18:12:46 from 204.134.132.225

I got very lucky with my runs today, right after my morning run it poured rain. Shortly after my lunchtime run, it hailed very hard! Gotta love spring in Idaho (and Utah!), you never know what kind of weather you will get.

Michelle, great run this morning, nice group you have there!

From sam on Wed, Mar 04, 2009 at 06:11:56 from 78.32.130.9

Hey Jt, great for weather, it's cold here one day then warm then raining, and 9 miles from home its snowing!

Watch for your calf, mine caught me out yesterday, ice it and stretch which I am sure your doing, I hate it cutting a session short! keep it going.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

7M early this morning in the rain.  Temp was about 40 degrees with no wind.  Ran in shorts, long sleeve tech shirt, gloves, rain vest and hat.  Overall a good run, started easy (7:40) and progressed up to sub 7:00 pace at the end.  Rain was letting up as I got home at 7M but I needed to stop as nature was calling and I was getting a bit cold from being soaked.  (Stratos 3)

Another beautiful day for a run at lunchtime...41 degrees, sunny with just a light breeze.  5M at an easy 6:40ish pace, just hard enough to feel it, easy enough to just relax and go on autopilot and rest the legs a bit.   Ran in shorts and long sleeve tech shirt again, ah spring is coming!  (T2)

Saucony Tornado 2 2008 (T2) Miles: 5.00Saucony Stratos 3 Miles: 7.00
Comments
From wheakory on Wed, Mar 04, 2009 at 14:55:06 from 134.50.89.33

Keep hammering those miles out year doing good and your fitness is awesome. Nice weather again is going to be great.

From jtshad on Wed, Mar 04, 2009 at 14:58:03 from 204.134.132.225

Thanks, Kory, I hope the foot is healing up and you are feeling better. Is work still slamming you?

From Jon on Wed, Mar 04, 2009 at 15:00:11 from 138.64.2.78

Yup, you jinxed yourself. Here comes the rain and snow again...

http://www.weather.com/outlook/recreation/outdoors/tenday/USID0120?from=36hr_topnav_outdoors

:)

From jtshad on Wed, Mar 04, 2009 at 15:03:34 from 204.134.132.225

I knew it was too soon to say spring has come, dang I thought I had chosen my words carefully enough!

From Jon on Wed, Mar 04, 2009 at 15:18:27 from 138.64.2.78

Oh, rain and snow are spring weather, too.

From wheakory on Wed, Mar 04, 2009 at 16:14:51 from 134.50.89.33

Jeff - work is so overwhelming right now. Even if my foot was better, "which it's not" I would have difficulty training. But I still would be able to get a few miles in. My foot is the same. But I thought I might try running tomorrow or Friday.

I haven't ran since last Friday and haven't done any cross-training since Saturday. This isn't my year. :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.507.504.000.0017.00

9.5M on the TM at the gym this morning.  It was relatively warm outside, but sustained 30 mph winds were a no go that early.  So, 1M easy wu, then 8.5 at 6:22 pace or better with 2 0.5M segments at 5:36.  Overall a really good run that took exactly 1 hour (6:22 avg pace).   Listened to AC/DC and Def Leppard.  (Stratos 3)

Damn that Pat, I let him talk me into running a 3M tempo run with him today.  We had talked about it earlier in the week and I went longer this morning because I had some stuff going on at work so I was not sure I could run at lunch (got it done early!).  So out we went and the winds were howling...30mph with gusts much higher plus it was pretty cold (15 with windchill).  We warmed up easy for 2M, then hit the tempo running north with the wind mostly at our back.  1M - 5:55, 2M - 5:42, 3M - 6:24 (half of this heading back into the wind).  To make things worse, about the 2.5M mark into the tempo, my insides started churning really bad.  After hitting the end of the tempo, we had 2.5M to go right into the wind...this was worse than the tempo!  I barely made in back to the locker room in time and now am very tired and hungry...can I also go home for a nap?  (T2)

Whatever was wrong with my insides, it was not good.  I did end up going home early and spent the rest of the day either in bed or in the bathroom.   Eating was not a good thing either.  By the time I feel asleep for the night, I was feeling a little better.  My son and wife both had something like this in the last week, I wonder if it was just my turn.

Saucony Tornado 2 2008 (T2) Miles: 7.50Saucony Stratos 3 Miles: 9.50
Comments
From Adam RW on Thu, Mar 05, 2009 at 10:12:54 from 155.101.152.103

30mph!!! Smart idea to stay inside. I guess you could have done the run outside point to point and maybe gone under 6 min pace :)

From sam on Thu, Mar 05, 2009 at 14:09:43 from 90.195.99.47

Hey, I did that once, ran along the beach in gale force winds, and they have barriers along Ainsdale Beach metal ones like a medium height hurdle, I always hurdle them, anyways as I did a gust of wind came and blew me straight into it, shin hit the metal bar, I still have a scar from that stupid incident, my god it hurt, smack face down in sand LOL so smart of you to stay inside, I think maybe a sub 5 min pace with winds like that for you!

oh great work out too :)

From jtshad on Thu, Mar 05, 2009 at 15:04:14 from 204.134.132.225

Thanks, but I was stupid enough to let a running buddy drag me out at lunch for a tempo run in the wind...stupid! Not sub-5:00...but running back into the wind was a b$#@% !

From Jon on Thu, Mar 05, 2009 at 15:10:25 from 138.64.2.78

Yes, you have our permission. Head home. Tell your boss the FRB said so.

From jtshad on Thu, Mar 05, 2009 at 15:13:08 from 204.134.132.225

Thanks Jon, I will try to find that code in our timecard system!

From Bill Mandler on Thu, Mar 05, 2009 at 15:33:42 from 72.24.152.3

Man you are crazy.....kind of like the rest of us. That wind really SUCKED today. But, like I tell my kids, you don't get too much sympathy for self-inflicted pain :-)

From sam on Thu, Mar 05, 2009 at 17:12:29 from 90.195.99.47

omg Jt, your mad LOL like all of us, great session though, get some sleep, :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7M on the TM at gym very easy.  Feeling better but didn't want to push it or risk it, so I stayed inside near a bathroom.  Run was good, but insides were still a bit tender.  Probably only run for the day to rest for tomorrow's long run.  (Stratos3)

Comments
From Jon on Fri, Mar 06, 2009 at 08:57:17 from 138.64.2.78

Happy Friday

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.505.000.000.0020.50

20.5M run today in the cold and windy weather...yuck!  I met the IF runners (Lynette, McKay, Andrea...all Boston bound) at Community Park and we headed out to run through the older numbered streets to take advantage of the wind break from all the mature trees.  First 3M easy with the group, then I started throwing in some MP or faster segments (0.5M - 1.5M in length) and circling back to join the group again for some easier mileage.  Overall about 5M at MP (3M mile splits at 6:20ish) and many more sub 7:00 pace.  Overall average pace was a good 7:05 which felt very easy...I was feeling very good and peppy until about 18M where fuel started to become an issue (didn't really fuel or take much water earlier), then I just finished off the rest of the mileage with Andrea as she finish her 18M (60M for the week for her, mileage high!).  A great run in pretty crappy weather...I want spring to really get here! 

The local Idaho Falls magazine published an article on some of the IF runners headed for Boston, pretty cool.  Mostly focused on Lynette and coming back from her injury last year...a good article! (Stratos 3)

Saucony Stratos 3 Miles: 20.50
Comments
From Robert on Sat, Mar 07, 2009 at 23:36:46 from 65.101.173.205

Great run considering difficult conditions and just off GI issues.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7M this morning before church in cold and wind.  Just an easy recovery run on my short day at a 7:00 pace. 

Saucony Tornado 3 (T3) Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.500.000.0012.50

Woke up with a slight stomach ache but went out early for a 9M run.  Weather was ok, 22 degrees and a light wind.  Pace was slow and easy so as not to push my stomach issues.

I am in a training class all this week so I don't yet know how many, if any, lunch runs I will get in.  So, I am going to try and make my morning runs between 9-11 miles. (T3)

A quick run at lunch, 3.5M around the Freeman Park pathway at 6:10 pace.  This is likely the most I am going to get all week due to the class.  (T2)

Saucony Tornado 3 (T3) Miles: 9.00Saucony Tornado 2 2008 (T2) Miles: 3.50
Comments
From smally on Mon, Mar 09, 2009 at 16:06:12 from 209.195.93.14

Running is a passion of the spirit, love this.

I'm curious how high the limits are, my first marathon was 4 years ago 4.32, would never of guessed I would be trying to run a sub 3 4 years later. It just proves the statement above is %100 true.

Anyways your spirt inspires me, thanks.

Todd

From jtshad on Mon, Mar 09, 2009 at 18:09:48 from 204.134.132.225

I don't remember exactly where I picked this up, but it is true for me.

The limit is where you want to work to make it! But for me, I remember that this is only part of me so I have to be diligent in maintaining a good balance with all that I do and all the God provides as blessings in my life. As much as additional improvement has been a passion, even more impactful has been the community of people whom I have met through running and now call good friends!

Keep running strong. You will love the Boston experience!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.106.000.000.0012.10

It was cold and windy out this morning, so I opted for the TM at the gym to do some hill work.  9M in 56:20 varying incline between 2% (base incline) and 6.5%.  Varied pace between 6:44 (w/u) and 5:36 (0.5M), averaging 6:25 for the run.  Overall felt really good and the pace and incline were pretty easy this morning.  (Stratos 3)

3.1M around Freeman Park at lunch in very cold and very windy.  Nice easy 7:00 pace, left achilles a bit of a twing but not bad...will watch it.  (T2)

Saucony Tornado 2 2008 (T2) Miles: 3.10Saucony Stratos 3 Miles: 9.00
Comments
From Adam RW on Tue, Mar 10, 2009 at 10:00:35 from 155.101.152.103

Jeff, It always amazes me the weather difference between you and me. Not to rub it in but this morning when I checked the weather before heading out I saw 20F and though oh my that is cold. Then I looked up north on the map and say your single digit temps and then I saw the nearly 20 in of snow that Jon had to deal with this morning and it made the run all that more desirable :)...

From Jon on Tue, Mar 10, 2009 at 10:15:39 from 138.64.2.78

Did you guys get any snow? I'm stuck indoors all week now.

From Robert on Tue, Mar 10, 2009 at 11:12:48 from 206.195.193.254

Great work on the hills. Just have to hold things together for another 3-4 weeks depending on your taper.

From Neil on Tue, Mar 10, 2009 at 13:18:57 from 164.165.24.5

Maintaining that kinda pace while running uphill is beyond impressive. HB Hill is gonna be like a speed bump for ya.

From jtshad on Tue, Mar 10, 2009 at 14:26:26 from 204.134.132.225

Wow, lots of snow, Jon? None here, just big time wind and cold temps.

From James on Tue, Mar 10, 2009 at 14:39:47 from 163.248.212.67

Did I miss March through November of 2009 or what! I am pretty sure it was December when I got up this morning.

From Jon on Tue, Mar 10, 2009 at 14:52:37 from 138.64.2.78

Yeah, we got about 20 inches in 18 hours. Quite fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.309.000.000.0012.30

9M on the TM at the gym at an average pace of 6:23.  Didn't feel like dealing with the cold and wind (home thermometer said 15 degrees) and a cool breeze.  When I got the gym I felt like a wimp because it really wasn't that bad outside...oh well, I was already there in shorts and singlet and didn't have time to change my mind.  To work early today to get some stuff done before class.  (Stratos 3)

3.3M at lunch around Freeman Park in 20:20.  Weather was sunny, no wind but still cold.  1M - 5:57, 2M - 6:10, 3M - 6:10, 0.3M cooldown.  Good run, but don't like the fact that I slowed down for the last 2 miles.  (T2)

Saucony Tornado 2 2008 (T2) Miles: 3.30Saucony Stratos 3 Miles: 9.00
Comments
From Robert on Wed, Mar 11, 2009 at 10:46:32 from 206.195.193.254

You're running great. Running in shorts and a singlet beats winter garb any day.

From Bill Mandler on Wed, Mar 11, 2009 at 12:11:48 from 72.24.152.3

Jeff, it really WAS that bad outside today. You made the CORRECT choice. I just can't stand the treadmill.

From sam on Wed, Mar 11, 2009 at 13:10:20 from 90.208.239.132

Jt, great work out! thats awesome I go slower on the treadmill not sure why, but I do, yes I agree shorts on the treadmill does beat going outside, but it is just warm enough for me to wear shorts still in the day of course, as nightime is too damp! ;)

From wheakory on Wed, Mar 11, 2009 at 13:41:54 from 134.50.89.55

Weather was too bad, but its nice to have the muscle all warm running inside. They tend to work better anyway. I hope all the classes are going well?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.405.000.000.0012.40

8M on the TM at the gym this morning since it was 10 degrees outside and I again didn't feel like braving the cold.   Average pace of 6:25 with 1M at 5:49.  Had a little twing in the left foot and I got a pretty good side ache at one point that I got over by just really concentrating on my breathing pattern.  Had to go short today so Kami could get to the gym early.  (Stratos 3)

4.4M at lunch around the river on a very nice day...sun, no wind, still a bit cold.  6:53 average, nice and easy.  (T2)

Saucony Tornado 2 2008 (T2) Miles: 4.40Saucony Stratos 3 Miles: 8.00
Comments
From Jon on Thu, Mar 12, 2009 at 10:48:25 from 138.64.2.78

You're doing Boston and Ogden? You will have done 3 marathons this year just as most bloggers are doing their first...

From jtshad on Thu, Mar 12, 2009 at 11:18:34 from 204.134.132.225

Don't know yet for sure about Ogden, they have not got back to me yet about a comp.

From Burt on Thu, Mar 12, 2009 at 16:08:39 from 68.76.197.194

I've been wondering what the exact definition of comp is. I understand the gist of it, but what is it short for? It's got to be short for something, right? Not being an elite runner, it's just one of those words you hear and you make up your own definition. I understand it to mean the race lets you run, you don't pay a registration fee, and there's possibly an exchange of services. Maybe those services are that they have another elite runner in the race, making the event more competitive, and thus attracting more people each year? Or could a comp also mean some sort of cash prize for top finishers?

From sam on Thu, Mar 12, 2009 at 18:05:52 from 90.195.99.243

Good training as usual there JT, Comp can mean a few different things over here anyways Burt.

We call a comp when its for the club, or county etc!

usually less athletes attending and of a higher standard.

From jtshad on Thu, Mar 12, 2009 at 18:09:09 from 204.134.132.225

Mostly a comp, short for complimentary, is a free entry into the race. Sometimes the races may provide a comp hotel room as well or a stipend/travel money. It is usually established by criteria for past performances and anticipated peformance at this race. Or it is a reward for winning the race the previous year. Comp does not refer to a cash prize except as I just noted.

So for Ogden for me, I sent the RD a comp request, they asked for some additional info, the registration closed and this is my only way in at this point.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.009.000.000.0013.00

11 degrees outside, too cold...8M on the TM at the gym at 6:28 pace...ugh!  Off to finish class at work on my day off.  (Stratos 3)

5M after work on a wonderful afternoon.  2M with my kids as they rode their bikes (really easy), then 3M in 1.5M laps around the neighborhood so I could swing by the house to check on them (Kami is at the gym).  Total time: 37:24.  (Stratos 2)

Saucony Stratos 2 Miles: 5.00Saucony Stratos 3 Miles: 8.00
Comments
From Michelle N. on Fri, Mar 13, 2009 at 09:40:58 from 75.162.244.89

Jeff, I'm glad I am not the only one that opts for the treadmill on cruddy days. Good job!

From jtshad on Fri, Mar 13, 2009 at 09:43:53 from 204.134.132.225

It really wasn't that bad, I am just boycotting the cold since it is hard to warm up the muscles and wake up at the same time at 4:30 in the morning. Of course, I am equally tired of the TM!

From Michelle N. on Fri, Mar 13, 2009 at 10:06:34 from 75.162.244.89

I'm right there with ya. I never feel like I can get any decent speed in when it is that cold and I'm afraid of pulling something also.

Walter told me that he isn't going to Boston and that you were supposed to hang out with him, there will be a big group of us there that you can hang out with if you want.

From Adam RW on Fri, Mar 13, 2009 at 10:08:35 from 155.101.152.103

Smart idea about the boycott. Have a great weekend.

From Jon on Fri, Mar 13, 2009 at 10:19:14 from 138.64.2.78

Yeah, 2 deg (-6 windchill) in Logan today. Brrr.

I have you say you have been a mileage junkie this year...

From jtshad on Fri, Mar 13, 2009 at 11:02:14 from 204.134.132.225

Cold is getting old!

Jon - trying to get really ready for a good time in Boston.

Michelle - thanks, we will have to try to find a way to at least meet! There are 3 friends from Idaho Falls who are running and we are all staying at the same place (or close for one). A couple of us are staying longer (Fri-Wed) to take in the sights in Boston. As the date gets closer, we will have to coordinate more. Too bad about Walter, I was looking forward to running with him.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.004.000.000.0015.00

Met Andrea, McKay and MaryAnn from Provo at Community park on a really nice morning, warmer and no wind.  15M at an average 7:05 pace...some easy with Andrea and McKay and about 4M total of faster pickups with MaryAnn (one segment was a nice 5:45 1M).  Overall a decent run, nothing to special to report.   Andrea ran great even with a sore back and McKay was really running a great pace but stopped early because he was having trouble breathing. 

Saucony Stratos 3 Miles: 15.00
Comments
From Mark on Sat, Mar 14, 2009 at 23:00:41 from 97.96.157.13

Glad to hear you finally got some decent weather! Good run, nice pickup!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

9.5M on nice morning before church.  38 degrees, sunny and windy so the temp was nice but the wind was nippy...I was still a bit overdressed.  Nice run, started easy but the pace picked up as the run went on for an overall average of 7:00 pace.  Good start to the week. 

Saucony Stratos 2 Miles: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.800.000.000.0013.80

7.5M nice and easy early on a warm and windy morning with no watch. Easy start to the work week. (T3)

6.3M around the river at lunch with Pat. Nice and easy 7:25ish paced run just talking and enjoying the run. Weather was warm and windy and threatened rain but never did (thus I was way over dressed). Nice easy day to start the week and get ready for a hard 10K race on Friday as part of a 20M day. (T2)

Saucony Tornado 3 (T3) Miles: 7.50Saucony Tornado 2 2008 (T2) Miles: 6.30
Comments
From smally on Mon, Mar 16, 2009 at 15:19:45 from 209.195.86.14

Yep your right, silly thing is I have brand new shoes but trying to get a bit more life out of these ones, not very smart. I saw some of your runs and I need to learn to run easy but every run I always run close to marathon pace if not better, I guess I feel if I run slow I will train myself to run slow. My runs like today 6:51 pace for 10 miles end up being my easy runs and then I do key runs such as hills and speed which is quite quick. When I run 45-60 miles a week I don't think I run any miles over 7 min pace. I think what I will do is leave the watch/garmin at home at least 1 or 2 times a week but the problem with that is I wonder if I am too slow?

Thanks for listening, I think I have a good chance to keep under the 7 min pace for Boston, feeling strong on my long runs and they have been under 7 min pace.

Thanks again, new shoes tomorrow.

From Jon on Mon, Mar 16, 2009 at 15:46:03 from 138.64.2.76

Race on Friday? Do you have the day off work, or is it in the evening? Rare to have a weekday race.

From jtshad on Mon, Mar 16, 2009 at 15:47:41 from 204.134.132.225

Sorry, I meant a 10K on Saturday...got a bit ahead of myself.

From Robert on Mon, Mar 16, 2009 at 17:55:07 from 206.195.193.254

Good luck in the 10K!

From sam on Tue, Mar 17, 2009 at 08:49:28 from 78.32.130.9

Hey JT, good luck with your 10k race!

I am not sure, but do you do a long run the weekend 1 wk before a half marathon race?? yet to find out off my coach if I should or not, I am sure hes going to say a shorter long like 8-10 miles, but just wandering what others do???

:)

From jtshad on Tue, Mar 17, 2009 at 09:53:46 from 204.134.132.225

Sam, it depends on what you goal for the HM is and what you consider a "long" run. I would say you could run a pretty hard run of 12-16M with no problem and still be ready for the race with a slight taper the week leading into the race. Last fall, I ran 18M the weekend before running a hard HM and ran well. But you have to go with how you feel and how your training has been going.

From sam on Tue, Mar 17, 2009 at 15:49:11 from 90.208.239.154

HHHmmmm well did a hard 18 miler last week, and going for a quality session this week on my 1 mile reps on Thursday! with having 3 easy days after the race.

I am not sure to be honest I found my training to have been pretty good but not all consistant, I think 12 would be the most I would do, Goal for the half is to race it as hard as I can! :)

From jtshad on Tue, Mar 17, 2009 at 15:59:06 from 204.134.132.225

Sam, sounds like you have thought it through and have a plan!

From sam on Wed, Mar 18, 2009 at 12:16:49 from 90.208.239.154

Jt, its sort of but needed some reasurrance that I am not wimping out! still gotta wait see wot Coach has in for me though!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.003.000.0016.10

8M early on a nice morning...40 degrees and just a slight breeze.  I started out feeling tired and not motivated for this run and went out expecting only 5M.  After 1M I started to feel good and picked up the pace (no Garmin) and started to through in pickups to race cars to landmarks on the pathway.   Overall I felt really good and stretched the run to 8M at what felt like about a 7:00 pace overall.  (T3)

A great run at lunch with Pat.  Nice warm but very windy day (20+mph out of the south).  Pat wanted to do 6 X 0.5M intervals which sounded good for me for some speed work (except for the wind).  2.25M warmup and running over to the road where we are doing the intervals with .25M recovery in between (2:00-2:10 recovery). 

1 - 2:35  (with the wind)

2 - 2:51  (into the wind)

3 - 2:50  (into the wind)

4 - 2:51  (half head on, 180 degree turn - half with wind at backs)

5 - 2:52  (half into wind, 180 degree turn - half at backs) 

6 - 2:44 (half, 180 degree turn - half)  pushing hard the last 0.1M

1.5M cooldown back to the building.  A great interval workout (even in my heavier trainers). (T2)

Saucony Tornado 3 (T3) Miles: 8.00Saucony Tornado 2 2008 (T2) Miles: 8.10
Comments
From rockness18 on Tue, Mar 17, 2009 at 16:54:53 from 69.183.232.200

Nice day of running...so what do you think you have in you for Boston? You've run it before, right?

From jtshad on Tue, Mar 17, 2009 at 16:57:17 from 204.134.132.225

Dave, I ran Boston in 2006 (my 3rd marathon) in a time of 2:49 on a perfect day.

I am shooting for A: 2:35, B: 2:37, C: sub 2:40 and hoping to break into the top 100/top 20 master. Right now I am feeling really good for C and B and hopeful for A.

From Jon on Tue, Mar 17, 2009 at 20:55:26 from 75.169.138.168

You're on top of the mileage board by 5 miles!

From sam on Wed, Mar 18, 2009 at 06:05:52 from 78.32.130.9

Jt you should easy do 2.40 but its all on the day weather etc.

Great workout, I take it was on road?

From jtshad on Wed, Mar 18, 2009 at 11:21:56 from 204.134.132.225

Sam, yes the intervals were on the road.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.104.500.000.0010.60

6.1M early on a cooler morning but no wind. Ran very easy as I was tired and a bit stiff at the beginning from yeterday's hard intervals. Ran through Snake River Landing to take in the rolling hills. A nice easy workout, felt better at the end than the beginning which is always a good thing. (T3)

4.5M at lunch on a gorgeous day...sunny, 44 degrees, slight breeze.  Good slow MP run (~6:20ish pace by feel, no Garmin) that really felt easy and controlled.  (T2)

I forgot to mention earlier about how amazed I am by my wife, Kami!  She is a workout animal on the elliptical at the gym and prepping to get back out running now that the weather is turning nice.  As she has been rehabbing from PF developed last fall, she has been averaging 10M on the machine (40-50 miles per week in addition to weight workouts) at a hard level and averaging 7:00-8:00 pace!  She is an animal...it will be great to run with her again based on her fitness right now (she has also dropped about 15 lbs. since October and looks amazing!). 

Saucony Tornado 3 (T3) Miles: 6.10Saucony Tornado 2 2008 (T2) Miles: 4.50
Comments
From JD on Wed, Mar 18, 2009 at 15:53:07 from 64.65.159.206

Hey Jeff, just a quick question. Do you do any stretching between your morning and afternoon run?

From jtshad on Wed, Mar 18, 2009 at 16:15:10 from 204.134.132.225

I have to admit, I am not as good about stretching as I should be nor do I do nearly enough. I will stretch some if I am particularly tight in a certain area, but tend to forget more often than I remember. I have noticed that my hamstrings are much tighter than they used to be (for about the last year). I used to be able to touch the ground with nearly flat hands while streching my hammys, now I can barely (if even) touch my toes!

From Rachel on Sat, Mar 21, 2009 at 12:41:57 from 67.40.73.160

No wonder why Kami and I are playing phone tags, sounds like she's working out as much as she's working at the school, Melaluca and at Hope! I can't imagine where Kami could've lost 15 pounds, she was looking awesome before we left in Dec! Great Job...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.006.000.000.0014.00

Early morning 7M run through Snake River Landing. Started off slow and a bit tired but the pace and feel got better as the run progressed. I would have gone longer but I slept in a bit and needed to get back so Kami could get to the gym. I will get a good run in at lunch on what looks to be a very nice day. (T3)

Boston bib numbers are out (#1082)!

7M run on a nice day at lunch around the greenbelt. I wanted a steady MP run of 6M today to prep for the 10K on Saturday. Overall average for the entire run ended up being 6:16, right on target (including a warmup mile). Splits: 1-6:43, 2-6:03, 3-5:59, 4-6:12, 5-6:23, 6-6:10, 7-6:21. Nice and easy, no stress or fatigue (mile 5 was a breather) so exactly what I wanted today. (T2)

Heard back from Ogden marathon today and no comp (only a COUPLE given...top 10 last 2 years and challenger for Master's title...no soup for you!). So still thinking if I want to pay the late registration fee (wish they would have decided back when the fees were still lower). I did get an entry and accommodations into the Space Coast Marathon in November (sun and warmth in November...sweet!).

Saucony Tornado 3 (T3) Miles: 7.00Saucony Tornado 2 2008 (T2) Miles: 7.00
Comments
From Michelle N. on Thu, Mar 19, 2009 at 09:52:28 from 75.162.237.156

Holy miles! I hope to hit 60 this week and you will hit that today. Great job!!

From Robert on Thu, Mar 19, 2009 at 10:06:24 from 206.195.193.254

I so badly wanted to sleep in today, but I wasn't sore and a part of me wanted to run.

From jtshad on Thu, Mar 19, 2009 at 11:11:22 from 204.134.132.225

Hey robert and Michelle...Boston bib numbers are now out and on the webpage!

From Robert on Thu, Mar 19, 2009 at 11:18:26 from 206.195.193.254

#4276 says thanks!

From Bill Mandler on Thu, Mar 19, 2009 at 11:48:06 from 72.24.152.3

Congrats on the Boston number Jeff....you are in the first corral so you can go out and chase down the Kenyons :)

From Michelle N. on Thu, Mar 19, 2009 at 11:51:55 from 75.162.237.156

Well, my # is 14802 and my friend Julie is 14745 so we are right together. Sounds like I am kind of right in the middle of the craziness. 1082, that really is up front. Awesome!

From Harris on Thu, Mar 19, 2009 at 14:42:19 from 205.125.36.103

Congrats on the number. I am number 1249, so I guess I will see you in the 1st corral.

From jtshad on Thu, Mar 19, 2009 at 14:51:55 from 204.134.132.225

Now that the numbers are out, it feels that much more real!

Bob, 4th corral is awesome (I checked on you earlier as was excited to see your number).

Michelle - 14th corral will be great, I now know of at least 5 people in that corral!

Bill - Thanks! I was in the first corral in '06 and it was neat seeing all the elites right in front of us.

Greg - See you in corral 1! Let's try to hook up and work together if we can, at least for a while...company it great!

From Michelle N. on Thu, Mar 19, 2009 at 15:01:20 from 75.162.237.156

Corral, I feel like it is a cattle drive:) Here I thought I had done so great to qualify for Boston but I'm below average there. I guess it's the best of the best huh. And you are up there with the best of the best of the best!!! Awesome.

From wheakory on Thu, Mar 19, 2009 at 15:48:26 from 24.116.153.110

That's too bad for Ogden. It's becoming such a big marathon. I'm not running it this run. No time.

From Jon on Thu, Mar 19, 2009 at 15:55:05 from 138.64.2.76

I take it they would still let you into Ogden if you paid? Stingy on the comp...

Space coast- that is where I travel a lot. You are becoming addicted to Florida marathons. Does that mean no SGM?

From jtshad on Thu, Mar 19, 2009 at 15:59:11 from 204.134.132.225

Jon, yeah Ogden is available (for a limited time) if I wanted to pay the $90. So we'll see...maybe Utah Valley. I could just take it easy for a while or run some more local races in May/June.

Yeah, Kami has fallen in love with Florida and was excited about the chance for this race...plus my buddy lives right there in Melbourne! Thanksgiving in Florida may be nice!

From RivertonPaul on Thu, Mar 19, 2009 at 18:32:55 from 67.42.27.114

Take it to them!

Just don't get run over like Kory did last year at SGM. :)

From Adam RW on Thu, Mar 19, 2009 at 23:20:41 from 98.202.223.65

Since they held you up, offer the reg registration. If not, go for Utah Valley it seemed like people liked it last year.

From sam on Fri, Mar 20, 2009 at 05:59:12 from 78.32.130.9

Hey Jt, great splits on your miles fantastic job.

and wowser what a great number, well done.

keep up the good work and it all pays off, keep telling my self that, not sure how I keep motivated but I do JUST! :)

From Jon on Fri, Mar 20, 2009 at 08:56:01 from 138.64.2.76

I think you should give up road marathons and come join me on some trail races this summer...

From jtshad on Fri, Mar 20, 2009 at 09:46:02 from 204.134.132.225

Jon, which trail marathons are you planning on this year? I am still looking at plans after Boston, my top candidates later this year are Pocatello and Space Coast right now (over options: Ogden/Great Potato, Utah Valley, Missoula, Mesa Falls, Salmon). But a trail race might be fun!

From Jon on Fri, Mar 20, 2009 at 09:56:21 from 138.64.2.76

I'm definitely doing Wahsatch Steeplechase in SLC, and maybe Logan Peak Run if I recover in time. Both in June. Then probably Jupiter Steeplechase in Aug, and Mid Mountain Marathon in Sept.

From Jon on Fri, Mar 20, 2009 at 12:02:06 from 138.64.2.76

And I might do the Kelly Canyon 10 miler in IF if there for the 4th of July.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

7M easy run early this morning through Snake River Landing and back. My neighbor and fellow runner Briam joined me this morning which was nice to have the company (convinced him last night over beers to get up early, he is training for a couple triathlons later this year). Nice morning, 32 degrees no wind...good conditions for an early run. (T3)

7M around the greenbelt at lunch on an absolutely gorgeous day, best day for running in 2009! Just wanted to enjoy the run, so very easy 7:00 pace for 6M then just eased it back home for the last mile at 7:22 to save the legs for tomorrows 10K and extra miles for a big run. (T2)

Saucony Tornado 3 (T3) Miles: 7.00Saucony Tornado 2 2008 (T2) Miles: 7.00
Comments
From wheakory on Fri, Mar 20, 2009 at 15:59:07 from 134.50.223.250

Wasn't it a great weather day. I love it. You have to appreciate days like this. It's so nice I took the afternoon off, because of all the extra hours I've worked this week that's really wore me down mentally.

Enjoy your long run Saturday. What's the mileage for Saturday? Thanks for your hard advice.

From jtshad on Fri, Mar 20, 2009 at 16:06:18 from 204.134.132.225

I want to do the 10K at full speed, then try to finish of a full 20M with the rest easy.

Enjoy the time off and the weather. Get yourself well.

Race: Personal Best Peformance Fitness Run (6.2 Miles) 00:34:05, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.300.006.200.0020.50

Community Care Fitness 10K in Idaho Falls, new 10K PR of 34:05.  "Official" time was 33:30, but I had the course at just under 6.1M so I ran an additional bit to finish it off. 1st overall by over 1 minute and a new PR in a timed 10K by 1.5 minutes.

It was an absolutely beautiful day for a run...44 degrees and no wind, lots of sunshine.  Ran 2.5M warmup with Lynette then got ready to race.

I wore shorts, singlet, light gloves and arm warmers and was actually a bit hot (didn't need the arm warmers at the end).   Pat B. and I lined up at the front (he was doing the 5K) and some new young guy named Steve was next to us and indicated a desire to run a 35 minute 10K, so I knew I was going to have some competition today on this totally flat course. 

First mile was good, but a bit fast at 5:19 (Pat and I looked at our watches at 0.5M when we started to slow it back down and we were running 4:55-5:00!)  then I settled into around a 5:30-5:35 pace for the remainder of the run.  Pat started to gap us (Steve was still running with me through about 2.25M) and he finished the 5K loop in sub 17 ("official time of 16:08ish for 2.95M or so), I hit the "5K" finish at 16:20ish, heard my GPS beep at my 3M mark at 16:40ish. 

At the beginning of the second loop (5K) I started to push a bit more to and put a gap on Steve.  Everytime I would make a 90 degree turn, I would accelerate for about .1M to increase the lead.  At 5M, I started to develop a slight side ache so I concentrated on my breathing to settle in down and it mostly went away but slowed me to about a 5:40ish pace.  I entered the park and started to pick up the pace again when I got within about .25M of the finish.  Ran through the finish at 33:30 and continued on for about 0.13M to finish a "real" 10K in 34:05. 

Realized that my turnover rate is really good, but my power needs to improve.  I could get the feet moving but it raised my heartrate and breathing too much.  When I toed-off more and got my power involved, it all settled back down and the effort was better.  Focuse on improving power between now and Boston.

Afterwards, ran about 0.75M with Steve and chatted, then about 4M with Pat and Lynette. Pat left, then Lynette and I finished a long day (at an easy pace) for a total of 20.5M.  Whew, I am tired. Then home to do honey-do's like get the swings up and set up the trampoline for the kids.  (Tangent 1)

Saucony Tangent 1 Miles: 20.50
Comments
From Burt on Sat, Mar 21, 2009 at 17:06:33 from 98.167.151.26

You're like a fine wine. You get better with age. (You know I have no idea if that's true.) Great job!

From rockness18 on Sat, Mar 21, 2009 at 17:09:09 from 75.16.162.226

Jeff, awesome running! Your winter training is pushing you to a new level.

From Michelle N. on Sat, Mar 21, 2009 at 17:35:12 from 75.162.237.156

Awesome!! Way to go.

From MichelleL on Sat, Mar 21, 2009 at 18:28:04 from 67.41.191.61

Nice job!

From Robert on Sat, Mar 21, 2009 at 18:59:08 from 65.101.173.205

Improvement like that in a 10K is simply great.

From JD on Sat, Mar 21, 2009 at 19:22:42 from 166.128.154.202

Fast times!

From Julie on Sat, Mar 21, 2009 at 19:29:15 from 71.38.232.141

Great job!!!

From Sasha Pachev on Sat, Mar 21, 2009 at 19:39:23 from 192.168.1.1

Congratulations on a PR!

From dave holt on Sat, Mar 21, 2009 at 20:17:05 from 75.169.89.153

Great job Jeff.

From JimF on Sat, Mar 21, 2009 at 20:43:33 from 68.46.210.37

Great race! Congrats on the new PR!

From Little Bad Legs on Sat, Mar 21, 2009 at 21:10:40 from 68.186.96.165

Impressive run! Way to go Jeff.

From Jon on Sat, Mar 21, 2009 at 22:19:43 from 75.169.138.168

Congrats on a win!

From Neil on Sat, Mar 21, 2009 at 23:49:35 from 75.174.102.23

Is that all you could find the time for? Maybe next time the wife could have you lay some tile or put up some siding? LOL. Nice race, congrats.

From wheakory on Sun, Mar 22, 2009 at 01:03:54 from 134.50.223.250

Your crusin! That's awesome Jeff I'm excited for you and what else you'll achieve this year. Nice weather makes the kids happy.

From Mark on Sun, Mar 22, 2009 at 12:04:51 from 76.76.241.96

Excellent PR and first place! Awesome job Jeff!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Easy 6M run early before church this morning.  40 degrees and no wind was great (it is blowing and snowing outside as I write this at 2:30!).   Effort was easy and I focused on a nice easy turnover rate and increased my power and toe-off which really felt good.

Saucony Tornado 3 (T3) Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.507.000.500.0014.00

8M on the TM at the gym this morning as it was blowing snow/sleet outside...not happenin'!  2.5M easy (6:40) then the rest of the way around 6:20 except for one 0.5M pickup at 5:30.  Overall felt good, actually better after the run than before.  (Stratos 2)

Supposed to warm up and stop snowing/raining today so I hope to get about 6M in at lunch.  I just checked out the results from the Shamrock Marathon from Sunday, which I almost ran...dang it, dang it!  Master's winner was a 2:46...could have been the Master's winner in a big race (and maybe even top 5!).  Oh well, hindsight is 50/50 (and the pocket book appreciated it) and I gotta remember that Boston is the goal race for this spring.  Shamrock 2010...here I come (and watch some really fast master's show up next year...seems that I run my spring marathons 1 year off either way preventing me from getting a higher placement).

6M at lunch around the greenbelt.  42 degrees, cloudy and about 13mph wind...ok day for running.  Nice easy run at avg. 6:54 pace, left hammy a bit sore so I didn't push anything.  I tried to focus on running with more toe-off and no worries about turnover rate and when it hit, my effort was easy and the pace was good.  (T2)

 

Saucony Stratos 2 Miles: 8.00Saucony Tornado 2 2008 (T2) Miles: 6.00
Comments
From Bill Mandler on Mon, Mar 23, 2009 at 10:45:22 from 24.119.13.42

Jeff, yea I know I am crazy but I just HATE the treadmill. One of these days I am going to have to join you guys for a lunch run. I was driving to Rexburg last Monday and saw you running across the Snake river bridge around 11:30am and I was jealous. I am in IF a couple times a week.

From jtshad on Mon, Mar 23, 2009 at 11:07:51 from 204.134.132.225

Let me know and I am there! Tuesday/Wednesday's I am usually at the INL site, but let me know and we can try to hook up!

From bec on Mon, Mar 23, 2009 at 11:32:13 from 205.123.38.98

Do you know how cool it would be to someone run 14 miles on an TM at a 6:20 pace? I bet everyone at the gym was thinking, "Is this guy for REAL?"

Great workout!

From wheakory on Mon, Mar 23, 2009 at 15:42:34 from 24.116.153.110

Nice workouts Jeff. I can't wait to see how you will do in Boston. Your going to explode out of the corral. Our you shooting for a 2:35?

From Bill Mandler on Mon, Mar 23, 2009 at 15:58:41 from 72.24.152.3

OK Jeff...so what's the deal? I come to Idaho Falls today and there is NO SNOW!!! In Pocatello the weather was horrible and just 50 miles north it is fine. NO FAIR!!!

From jtshad on Mon, Mar 23, 2009 at 16:59:48 from 204.134.132.225

Bill, you mean IF actually had better weather than Poky...that is strange (na-na-na-na!).

Kory, my goals for Boston: A - 2:35, B - 2:37, C - 2:40.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

8M easy this morning early outside.  Cool (29 degrees) and a bit windy.  Nice and easy pace though I did get faster and felt more peppy as the run progressed (no pace, did not wear GPS).  (T3)

4.5M at lunch on a good day...38 degrees, no wind, party sunny. Overall a good even paced run aroung 6:50ish with the hammy feeling a lot better. This was one of those ethereal runs...it felt almost like my body was on auto-pilot while my mind was on other things and I barely noticed running, kinda strange. (T2)

Saucony Tornado 3 (T3) Miles: 8.00Saucony Tornado 2 2008 (T2) Miles: 4.50
Comments
From wheakory on Tue, Mar 24, 2009 at 13:27:58 from 134.50.89.55

Nice run. It's just hard to want to run fast when it's cool. The muscle just don't seem to respond as well. It's nice sometimes to not worry about a GPS and just run with no discipline. Should warm up for you at lunch. Run a few extra miles for me (I miss it). :-)

From Michelle N. on Tue, Mar 24, 2009 at 14:39:35 from 75.162.237.156

So, my son (he's 12) thinks the mileage board is the coolest. Especially when I'm on the first page (which isn't often) but he saw your miles for the year so far and said, "that guy runs a lot, even more than you mom". Funny.

From jtshad on Tue, Mar 24, 2009 at 14:53:48 from 204.134.132.225

That is funny...

Glad to hear you are Officially excited for Boston! You will love the experience!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.502.001.000.0011.50

7M early this morning in cool temp (29 degrees) and light wind. Very easy run as I was really tired for some reason and just didn't have the get up and go this morning. No hammy issues though!(T3)

4.5M at lunch on a warmer (36 degrees) day with no wind (which meant I was overdressed). Ran 1.25M with Dan then pushed harder. At the 2.25M turnaround, I noticed Dan about 0.75M ahead (turned around earlier) and I tried to catch him before getting back to the building. End up about 0.1M short of catching him. Good run, tired legs! (T2)

Saucony Tornado 3 (T3) Miles: 7.00Saucony Tornado 2 2008 (T2) Miles: 4.50
Comments
From Dan S on Wed, Mar 25, 2009 at 15:06:14 from 204.134.132.225

Since I added the extra leg to get to 4 miles, and you beat me in - I consider that caught. You were haulin!

From Robert on Wed, Mar 25, 2009 at 18:16:00 from 206.195.193.254

Still plugging away I see. My legs always seem to be sluggish on Wed. Probably mental in my case. Keep up the great work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.003.500.000.0013.50

8.5M run on the TM at the gym since it was so cold and windy outside.  Averaged 6:32 for the run, but increased the speed up at the run progressed and bumped up the incline from 2 to 3.5%.  Overall a good run but I was tired and the motivation to keep going was tough. (Stratos 3)

5M at lunch on sunny but cold and very windy day.  I ran the 1M loop around Freeman Park to try and get some relief from the wind (it helped a little).  An amazingly consistent paced run today (7:00 exactly for each of the first 4M, 6:55 for mile 5).   I was ready to be done.  (T2)

Saucony Tornado 2 2008 (T2) Miles: 5.00Saucony Stratos 3 Miles: 8.50
Comments
From Robert on Thu, Mar 26, 2009 at 11:21:58 from 206.195.193.254

Good job sticking it out. I'm really ready for some 60 dg and low wind days. Getting tired of the winter running gear.

From rockness18 on Thu, Mar 26, 2009 at 15:44:50 from 75.9.135.5

Jeff, not that I'm in position to speak, but you got chicked twice on the mileage board today. :)

From SMALLY on Thu, Mar 26, 2009 at 16:04:09 from 209.195.65.89

Thanks,

I ran a 35:30 and a 59:10 10k and 10 miler Mon and Tue, excited about the new PB's. I have a hard time running anything but mp or faster, I feel that my advancements are because I run mp or better all the time. My last 2 long runs were 20 and 21 which were both under 7 min miles so what do you suggest. My best marathon was 309 in the fall, I don't know how to run Boston. If I can run 6:55's for 21 miles in a training run I would hope I can run 302 - 306 in Boston.

Thanks for your help, I really look up to you and your experience. I am 37 and I have lots of time to run sub 3 so I don't want to have a horrible first time Boston experience. Plus you and I both know that sub 3 is just a number and when I hit that it will be another number.

Thanks again.

Todd

From jtshad on Thu, Mar 26, 2009 at 16:24:04 from 204.134.132.225

Great job on the PR's!

I used to run all my miles fast as well. Then, in the last year and a half, I changed my approach and started running more recovery paced miles, focused more on quality fast miles and increased my overall mileage. I doing so, I have improved my PR's in the 5K, 10K, Half and full. So, I changed to run more "base" mileage to allow my body to recover so I can put better effort into hard runs and I have seen improvement in race efforts. I think by allowing my body to have a bigger base with recovery time and miles (active recovery for me) I improved my overall fitness and pace and lessened my fatigue and damage through constant hard running.

Hope that helps. As far as Boston goes, keep up the training, allow for some taper time and go into the race with the expectation to have fun. Remember the first 6M or so are downhill, then flat for the better part of 10M, hills from 16 - 21 miles, then flat and net down to the finish. I will send you a spread sheet that will help with your planning!

From rockness18 on Thu, Mar 26, 2009 at 19:24:03 from 75.16.162.226

Thanks for the spreadsheet!

From smally on Thu, Mar 26, 2009 at 21:50:29 from 74.210.42.92

Thanks,

Makes sense and less stress trying to stay on top every single run.

You have made me realize that I need to trust my body and have more recovery runs. For example tomorrow I scheduled myself to run 23 but if I am feeling under the weather like I am right now I will hold off until Sunday. Less pressure is better.

Excited for my first Boston. Thanks for the info, will check it out now.

t

From Julie on Thu, Mar 26, 2009 at 22:20:41 from 71.38.232.141

Thanks so much for the spreadsheet. That will be a big help.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.100.000.000.0017.10

13.1M run on a cold (10 degrees) but calm morning.  I slept in a bit since it was my day off and got out the door at 6:15.  First 2M really easy then I picked up the pace for the next 8M averaging about a 6:55 for these miles.  At 10M, I started to feel the lack of fuel (and tired from staying up a bit late with friends watching a movie and having a few beers) and dropped pace back down to about 7:15 average for the remainder of the run.  Overall an OK run at a 7:09 average pace.

Family is heading up to Driggs, ID to spend the weekend with some friends at their condo.  Will probably take the kids skiing for their first time to see if it something they might want to do more of next year.  Besides that, relax, party a little and just have fun getting out of town. 

4M cross country skiing in Driggs with our friends. Great weather and lots of fun with the families!

Saucony Tornado 2 2008 (T2) Miles: 13.10
Comments
From julie on Fri, Mar 27, 2009 at 11:22:26 from 71.38.232.141

Your easy pace is so dang fast. Your training looks great. Have a great weekend.

From Bill Mandler on Fri, Mar 27, 2009 at 11:30:18 from 72.24.152.3

Nice run this morning. It was cold but at least there wasn't that nasty wind from the last few days. Are your kids going to ski or snowboard? In my family the parents ski and the kids ride boards. Have a GREAT time!!!

From Robert on Fri, Mar 27, 2009 at 11:32:31 from 206.195.193.254

Have a great weekend!

From Sammy on Fri, Mar 27, 2009 at 12:13:22 from 90.195.99.182

Have a grt wk end JT don't go getting injured when it doing so good training ;)

From Adam RW on Fri, Mar 27, 2009 at 21:56:33 from 98.202.223.65

Have fun skiing. What was the movie?

From jtshad on Tue, Mar 31, 2009 at 12:04:26 from 204.134.132.225

Adam, we watched "Quantum of Solace"...pretty good flick, ripe for the sequel!

From Adam RW on Tue, Mar 31, 2009 at 12:58:46 from 155.101.152.103

It was out at Redbox when I tried. We ended up with nada. Also, no tastey beverages as I'm "behaving" myself for lent :(...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

10M run in Driggs, ID early.  Ran south on Main for 3M into a stiff headwind then turned back and went up the Targhee Mountain road for 2M then headed back to the condo.  Cold at the start but was very hot by the end.  Overall a good easy run in 1:14.  (T3)

3M running down the bunny hill (magic carpet run) healing the kids try out downhill skiing for the first time.  The hill is about 0.1M long and I was running down and sometime back up for most the day as the kids learned to "make a pizza" and "french fry" down the hill.  By the end of the day my daughter had it down and was going by herself while my son nearly got the hang of it by himself.  A good intro to skiing that we will do more of next winter.  I am pooped after doing this in snowboats!

Saucony Tornado 3 (T3) Miles: 10.00
Comments
From Jon on Sun, Mar 29, 2009 at 17:05:53 from 75.169.137.163

3 miles in snowboots? Knowing you, it was at sub-6:00 pace!

From JimF on Sun, Mar 29, 2009 at 18:44:16 from 32.179.224.112

Sounds like a nice hill workout! Definitely extra points for doing it in snow boots.

From jtshad on Sun, Mar 29, 2009 at 20:44:08 from 69.20.133.196

Jon, no different than the hiking boots I wore during that one run in IF!

Glad I had the magic carpet to ride back up the hill most of the time.

From Rachel on Sun, Mar 29, 2009 at 21:13:50 from 67.40.73.160

Sounds fun Jeff, did you stay with or get to see the Plums?

From jtshad on Tue, Mar 31, 2009 at 12:03:11 from 204.134.132.225

Rachel, no we didn't stay with the Plums, we stayed some other friends who have lived in IF for 2.5 years. We now know more and more folks with places in Driggs.

From Rachel on Tue, Mar 31, 2009 at 12:09:44 from 67.40.73.160

Wendy Russell lives there now too! It is so beautiful! I especially enjoy hiking there every year for Rob's birthday. We take the ski lift up to the top and walk back down.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.505.500.000.007.00

When we woke up in Driggs, it was a blizzard so no run.   We drove home in the clearing time after most of the snow stopped there but the wind was nasty all the way back to IF.  Back in IF, a blizzard roared in shortly after we arrived with driving snow and wind and near white out conditions.  So after my wife went to the gym, I went and ran 7M on the TM.  1.5M easy, 5.5M at MP (6:22 - 5:46).  Stomach is upset so it was a harder run and I am not feeling great after the run either.  

Saucony Stratos 2 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.501.500.000.0014.00

I was tired this morning and my stomach was still not 100%, so getting up was tough. It was still cold, windy and very icy on the roads this morning, so I went to the TM at the gym.  Started off really easy and only really got going at about the 3M mark.  I threw in 1.5M MP at mile 6.5, then eased back off for an overall average pace of 6:35.  My wife is feeling sick (still, started feeing bad yesterday, I wonder if it is the Mexican food we had Saturday night?) and I am just a little better.  Hope it goes away soon.  (Stratos 3)

5.5M run at lunch on the greenbelt at and easy pace (7:15). Cooler, slight wind and sunshine but the path was a mess. I ran on everything...snow, ice, slush, puddles and dry path! As I was hitting the 5M, I hit a patch of ice and went down for the first time this winter...at the end of March! No injuries (tuck and roll manuever) luckily. (T2)

Saucony Tornado 2 2008 (T2) Miles: 5.50Saucony Stratos 3 Miles: 8.50
Comments
From Robert on Mon, Mar 30, 2009 at 09:50:54 from 206.195.193.254

Great job squeeezing in running no matter what is going on in your life. Try skipping a meal or two to fix the intestinal woes. That seems to work for me.

From Rachel on Mon, Mar 30, 2009 at 17:32:52 from 67.40.73.160

I have hurt my back before (many years ago) trying to catch my balance on ice. It seems almost better if you just go for the fall like you did Jeff, hope you're feeling OK and won't have to add soreness now to you upset tummy! I think you put your swingset up too early, perhaps if you take it back down the sunshine will come back out to play...

From Jon on Mon, Mar 30, 2009 at 22:17:22 from 75.169.137.163

Glad you didn't get hurt. Are you still coming to Striders this weekend?

From wheakory on Mon, Mar 30, 2009 at 23:10:58 from 24.116.159.75

Ouch! Nice technique to protect yourself. Where do you go out in Driggs for vacation?

From jtshad on Tue, Mar 31, 2009 at 10:47:37 from 204.134.132.225

Jon, I am 50/50 right now. I would like to have a good last hard run before Boston and Strider's is a good approximation of the first half, but I am on travel all next week and I could just go hard here on some hills. Plus, not sure about the weather, although it is looking better for Saturday now. Thoughts?

Thanks eveyone, I must have been a sight for the people driving by with my acrobatics on the trail!

From Jon on Tue, Mar 31, 2009 at 12:09:57 from 138.64.2.76

We'd love to see you. Weather looks sketchy, from what I can see. Not sure what I would do- good race, but it's a long drive and weather may stink.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.003.000.0015.10

7.5M early this morning.  It was cool with a little breeze...not bad but still cold enough to make it difficult to want to run hard, so it was just an easier run (avg. 7:35 pace).  Started slow and picked it up to 7:10ish pace for several of the miles.  Will try to go hard at lunch.  (T3)

8.1M at lunch with Pat B. down on the greenbelt on a very windy day. We had 6X800's planned. We ran 2M warmup then hit our half mile intervals with quarter's for recovery:

1 - 3:00 directly into a hard headwind

2 - 2:54 Mostly into a head wind and on rolling hills

3 - 2:41 Half and half with/in wind, on rolling hills

4 - 2:54 Into wind, on hills

5 - 2:40 Mostly with wind at our backs, on rolling hills

6 - 2:39 Wind at our backs, flat

3M cooldown back to the building. Overall a good speed workout. (T2)

I am still 50/50 on running Strider's HM on Saturday. Pros: good measure of fitness, competition good for last hard workout, make MP effort feel easier, fairly close, have a place to stay. Cons: $, time, take a deposit away from family, travel all next week, weather predictions. Plus the weather here is looking really good and I could go out for some hills are/or 10K time trial. Decisions, decisions (may be made at last minute!)

Saucony Tornado 3 (T3) Miles: 7.50Saucony Tornado 2 2008 (T2) Miles: 8.10
Comments
From Harris on Tue, Mar 31, 2009 at 16:07:04 from 205.125.36.103

So what is your taper plan? Today was my last long run. I plan to hit about 60-70 this week, 45-50 next week, then about 25 leading up to the marathon.

From jtshad on Tue, Mar 31, 2009 at 16:12:29 from 204.134.132.225

Greg, looking good for Boston!

My plans from here are ~80 miles this week, 50-60 next week, then ~35-40 the week leading into race weekend. I will run a long tempo or HM race this weekend, then a 10-12M on 4/11 and some last speedwork on 4/13-14 then all easy until the race on th 20th.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.000.000.0012.00

7M easy early this morning in cool but calm conditions. Recovery run from yesterday and shorter since my wife had to leave for work by 5:30am. Also had to quick for nature call. Overall a nice easy run (no time, no GPS or watch). (T3)

Will try to get a run in at lunch...sunshine right now but extremely windy!

Got out at lunch after meetings. Sunshine, 40 degrees and the wind had totally stop! Nice 5M with no watch but ran by moderate effort at first then increased to what felt like easy MP. Overall a good run, had planne on 4M, but with the weather I stretched it out. (T2)

Saucony Tornado 3 (T3) Miles: 7.00Saucony Tornado 2 2008 (T2) Miles: 5.00
Comments
From Michelle N. on Wed, Apr 01, 2009 at 11:49:15 from 75.162.116.100

You are still going strong! You ought to do so well in Boston. I'm just hoping my body cooporates for a few more weeks. I feel like I am falling apart all of the sudden.

From jtshad on Wed, Apr 01, 2009 at 11:52:16 from 204.134.132.225

Michelle, hang in there! Making it through training is one of the hardest parts about marathons. You have done the hard work, now is the time to listen to your body and if you have to do a 3 week taper to get fully healthy, do it. Do your cross training and make any runs count (recovery, speed, etc). 2.5 weeks!

From Jon on Wed, Apr 01, 2009 at 15:02:42 from 138.64.2.76

Send your weather down here!

From jtshad on Wed, Apr 01, 2009 at 15:08:05 from 204.134.132.225

Jon, it is not going to last, I can see the storm coming in! Now our forecast for the next several days in looking crappy (including Sat) making me that much more torn about running Strider's. Argh, just make a #$%@ decision!

From Michelle N. on Wed, Apr 01, 2009 at 22:55:19 from 75.162.116.100

Thanks for the encouragement Jeff! It's nice to have you experienced or shall I say elite marathoners as friends:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.005.000.000.0013.00

8M very easy early this morning. Cool (31 degrees) with a light wind, so actually it was a nice morning for a run. Slow and easy this morning, just not a lot of "oompf"...I think I am really ready for the taper. Planned 6-7M, ran 8 so at least that was an improvement. (T3)

About 95% sure that I am not running Strider's HM this weekend and will instead stay home and run some hills and possibly a time trial Saturday/Sunday.

5M on a wet but warmer day at lunch around the greenbelt.  The snow/slush was coming down pretty good but it was warm so it was melting as soon as it hit the pavement.  I overdressed but wasn't too  hot.  I ran 5 miles at a slow MP (6:20 avg, 31:40 for the entire run) which felt pretty easy and controlled.  I could have gone faster but was dodging puddles and weary of slick spots.  Overall a good run.  (T2)

Saucony Tornado 3 (T3) Miles: 8.00Saucony Tornado 2 2008 (T2) Miles: 5.00
Comments
From Jon on Thu, Apr 02, 2009 at 12:11:44 from 138.64.2.76

I will be sad to not enjoy your company, but I can't say I blame you. I probably wouldn't come from IF just for SHM, either.

From Robert on Thu, Apr 02, 2009 at 15:21:04 from 206.195.193.254

Keep up the great work!

From rockness18 on Thu, Apr 02, 2009 at 20:14:19 from 75.11.49.149

Looking good for Boston!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.005.000.000.0011.00

6M early and easy this morning. Cool (31 degrees) and windy but otherwise ok. The run was good, I felt like the effort was easy and the form (especially the toe off) was pretty good for 4:30 in the morning. Luck must be with me as 10 minutes after I got home, the weather turned and precipitation started. On my way to work it was coming down hard with heavy, sticky snow! (T3)

It was still a blizzard outside at lunchtime, so I opted for the TM at the gym for a fast MP workout. 0.5M at 6:30ish, 4M at an avg. 5:45 pace, then 0.5M cooldown at 6:22 pace. Overall an easy 5:53 pace which felt super easy...good workout. (T2)

Having friends over tonight for pizza, beer and movies in preparation for Boston...watching my Boston 2006 DVD then "St. Ralph".

Saucony Tornado 3 (T3) Miles: 6.00Saucony Tornado 2 2008 (T2) Miles: 5.00
Comments
From Lucia on Fri, Apr 03, 2009 at 09:55:54 from 74.9.147.114

Wow, still winter over there, ha? We're already getting to spring, though it's been rainy the past few days. Looks like you're ready for Boston!

From Robert on Fri, Apr 03, 2009 at 14:29:18 from 206.195.193.254

Amazing, it was sunny 50 and nearly no wind here, but we are suppose to get our share Sat. night. Pizza and beer? So that's why you run so fast!! ;)

From jtshad on Fri, Apr 03, 2009 at 14:33:19 from 204.134.132.225

You bet! If I can't enjoy things in life...like a good beer...what am I running for?

Let's pray for your current weather in 2 weeks in Boston! (Knock on wood, throw salt over shoulder, etc. whatever so we have good running conditions!).

From Robert on Fri, Apr 03, 2009 at 14:35:06 from 206.195.193.254

Amen to both!!

From Bonnie on Fri, Apr 03, 2009 at 20:56:04 from 71.210.121.51

ha ha ha ... now that is a Boston prep that I can understand. You play as you practice Jeff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.508.000.000.0014.50

Got out this morning in cool (30 degrees), sunny and slightly windy weather with Lynette and Andrea for a mid range run with some up tempo intervals.  14.5M total run.  First 3M easy, then started running 0.5 - 1.5M intervals at goal MP (or at least effort based on the headwind running north).  Ran as many of the hills as we can find in IF (Freeman Park and Snake River landing).  In particular I hit the 1.5M hill through SNR at 5:45 pace (from 10 - 11.5M mark).  Overall a good run at and avg. 6:47 pace (1:38:26) with some good speedwork.  Ran without water or fuel and felt good throughout.   Taper now begins for Boston! (T2)

Saucony Stratos 3 Miles: 14.50
Comments
From James on Sat, Apr 04, 2009 at 12:46:40 from 71.199.40.246

Are you doing Boston for fun or are you going to try to bust out a fast time?

From Robert on Sat, Apr 04, 2009 at 12:50:46 from 65.101.167.195

You've put up another solid week of training. Here's to taper madness!

From jtshad on Sat, Apr 04, 2009 at 14:02:30 from 69.20.133.199

James, I am running to bust a 2:35 if possible and try to break into top 100 and top 20 master's (gulp!). But, I hope this is still fun as well!

Robert, taper away my friend....

From wheakory on Sat, Apr 04, 2009 at 18:19:21 from 24.116.159.75

Your ready. Make sure you do some small intensity workouts leading up to Boston. But you already know that. I really hope you can get the time you want and have fun.

From Jon on Sat, Apr 04, 2009 at 18:48:01 from 75.169.149.246

Nice workout. You definitely made the right call on Striders today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.500.000.007.50

A beautiful day for a run, sunny and almost 50 degrees with no wind. I went out after church and after taking my son to the community care for an x-ray on his thumb (ends up it was just a sprain from playing tackle yesterday).  I met Andrea and Rocky at the base of Sunnyside hill for a hill workout.  0.5M warmup then tackled the hill for 3.5M at an avg. 7:30 pace, then 3.5M back down at an easy 5:25 pace.  Nice even effort both ways, which felt good after yesterday's workout.  (Stratos 3)

Saucony Stratos 3 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

I am on business travel all this week, so I got up early to get a run in before the early flight out.  A really nice 6.5M run on Sunnyside at an avg. 7:00 pace (good for a 4am start).  Hope to get in another run tonight then probably 1 run each day (Wednesday will shoot for 2).  Mileage this week at about 50 miles for the taper.  (Stratos 3)

4M easy after getting into the hotel and going to dinner. Needed to get out and shake out the legs after a day of travel and to work off the dinner. (T3)

Saucony Tornado 3 (T3) Miles: 4.00Saucony Stratos 3 Miles: 6.50
Comments
From Jon on Mon, Apr 06, 2009 at 09:16:41 from 138.64.2.76

Don't get fat on your trip just before Boston...

Glad your son is ok.

From JimF on Mon, Apr 06, 2009 at 19:28:26 from 67.162.66.88

Hope you have a good and safe trip.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.000.000.0012.00

6 easy miles early on the rolling hills around the hotel. Nothing special, just a good taper run. Meetings today then off to new location. (T3)

Got done with meetings early and caught an earlier flight to Cincy.  Went to dunner (lunch/dinner) with coworkers, then back to the room to rest.  Got antsy and decided to go for a run in the cool, windy weather.  Did a good hill workout up to Drees Pavillion in the Park and back down.  Up:  7:10 pace, down: 5:40 pace, flat: 6:20 pace.  Overall 5M in 32:04.  Nice run that was not too hard but had some decent strength and speed.  (T3)

OK, 1 more mile as no one was in the bar yet.  (T3)

Saucony Tornado 3 (T3) Miles: 12.00
Comments
From Jon on Tue, Apr 07, 2009 at 08:52:42 from 138.64.2.76

Where are you at, anyways?

From jtshad on Tue, Apr 07, 2009 at 17:03:11 from 207.250.149.27

Cincinnati.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

6.1M early and easy down along the water front and the levee.  Ran through nice neighborhoods and a nice entertainment complex.  Pace was easy and relaxed (7:45) in cool but calm weather.  Nice early morning run overall for my only run today (force myself to stop running, need to rest).  Meetings today then hopefully catch a baseball game tonight!  (T3)

Saucony Tornado 3 (T3) Miles: 6.10
Comments
From Michelle N. on Wed, Apr 08, 2009 at 17:11:49 from 75.162.225.71

It is funny how for granted I take the simple things in life. Your post makes me think about how awesome the little things in our lives are. Like running. Great job. BTW, Julie and I were talking last night and discussed meeting up with the bloggers in Boston. I'm going regardless and hope to run but I'll just have to see how it goes. Do you know who else is going to Boston?

From jtshad on Thu, Apr 09, 2009 at 06:46:46 from 207.250.149.27

There is a running list on the discussion forum under "Running". The title is "Boston 2009".

When are you all arriving and are you staying downtown? We are in Boston from 4/17-4/22 and are right downtown in the financial district. Are you going to the pre-race dinner or post-race party?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

6.25M easy and early down along the river and levee. Nice easy run, some hills going up and down through the neighborhoods and over the bridge. Beautiful view of the downtown skyline all lit up across the river. Meetings this morning then heading home this afternoon. (T3)

Saucony Tornado 3 (T3) Miles: 6.25
Comments
From wheakory on Thu, Apr 09, 2009 at 14:49:03 from 134.50.89.33

Good run and way to keep it nice and easy. I really hope the weather and everything is in your favor for Boston. I know you'll run well.

That's always for your great support.

From rockness18 on Thu, Apr 09, 2009 at 21:18:34 from 75.11.49.149

Getting close!

From Harris on Fri, Apr 10, 2009 at 00:45:43 from 63.225.228.105

I dont know if you are interested, but I have been talking to some guys on the RW forum. We are planning one hitting 6:00-6:05 miles through 16 and then see what happens from there. I know you are going for 2:35, so dont let me slow you down or anything. I just dont think I can hang with you if you go for 5:45-5:55 or so. That would be a little beyond my training right now.

From jtshad on Fri, Apr 10, 2009 at 14:37:31 from 69.20.133.182

Great, thanks for the info. I am shooting for a bit faster, but we'll see. Hopefully we can find each other in the village before the race (I will be wearing some SGRC warmups most likely).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.000.000.0010.00

10M this morning after dropping the kids off at school. I went with Kami to the gym so she could work out and started my outside run from there in 44 degrees, some sun and just a light breeze. First 2M at slower 6:45 - 7:00 pace, then I started to push up to an easy MP (6:23 ish) for several of the next miles with a couple thrown in at a slower pace. I started to push the pace up at around 7M, averaging in the 6:15ish for the last 3 miles. Overall a good easy MP pace run (avg. 6:30 on the dot), finishing the run in 1:05. Last longer run til Boston, some intervals early next week in my low mileage week leading up to the race. (Stratos 3)

Saucony Stratos 3 Miles: 10.00
Comments
From Jon on Fri, Apr 10, 2009 at 14:48:26 from 75.169.139.217

I sent you an email yesterday...

From jtshad on Fri, Apr 10, 2009 at 14:51:03 from 69.20.133.182

Jon, I did not get the email since I have been out of the office all week. Do you need a quick response or can it wait until next week? If ASAP, call me at home today. You still have my number?

From Jon on Fri, Apr 10, 2009 at 15:11:34 from 75.169.139.217

It can wait. Just a shoe question.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.000.000.007.00

7M on a beautiful morning with McKay and Andrea.  Nice easy start running on Sunnyside through Snake River Landing and back.  Threw in 4 0.5M intervals at goal MP (5:50ish) which felt good and easy.  Now for a day full of activities with the family....Easter egg hunt, dying eggs, making Easter cake, etc.  (T2)

Happy Easter everyone!

Saucony Tornado 2 2008 (T2) Miles: 7.00
Comments
From Robert on Sat, Apr 11, 2009 at 12:26:45 from 71.7.89.25

Blessings to you and your family this Easter as well.

From Adam RW on Sat, Apr 11, 2009 at 13:03:00 from 98.202.223.65

Happy Easter to you too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day, no running.  Just spending time with family on this glorious Easter!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.505.500.000.0010.00

Nice easy 4.5M run early on a nice morning.  Had to hold myself to this, wanted to run more...will do a MP run at lunch today.  (T3)

Went out at lunch for a goal MP run.  When I started I knew it was going to be tough because I had intestinal issues right from the start and a consistent wind of about 20mph.  Made it to 1.5M and had to hit the restroom...helped but insides were still topsy-turvy for the remainder of the run.  End up with 5M at 30 minutes exactly, with mile 5 being my fastest at 5:55.  0.5M cool down at 6:35ish pace, hitting the total in 33:20 (avg. 6:04).  Not bad considering my stomach issues. (T2)

Saucony Tornado 3 (T3) Miles: 4.50Saucony Tornado 2 2008 (T2) Miles: 5.50
Comments
From Robert on Mon, Apr 13, 2009 at 15:36:13 from 206.195.193.254

No more Fiber One for you! I hate it when that happens.

From jtshad on Mon, Apr 13, 2009 at 15:39:51 from 204.134.132.225

Me too! Looking good for Boston...try to fend off the taper madness! Safe travels to Bean town...hopefully we can try to meet.

From sam on Mon, Apr 13, 2009 at 18:08:45 from 90.201.147.191

oh, I hate it when that happens, did you k,now what caused it? when's your race? :)

From jtshad on Mon, Apr 13, 2009 at 18:33:42 from 204.134.132.225

Sam, just the Easter food for me as well!

Boston is Monday, April 20...just 1 week away.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5M early this morning on a nice morning. A bit cool, but no wind or rain. Nice easy run at a 7:00 pace. Only run today...good thing because the weather is turning and it is now raining, windy and colder. (T3)

Saucony Tornado 3 (T3) Miles: 5.00
Comments
From Bill Mandler on Tue, Apr 14, 2009 at 12:18:39 from 24.119.13.42

Good thing you ran early. I ran the last 5 of mine in the snowfall.

From jtshad on Tue, Apr 14, 2009 at 13:58:38 from 204.134.132.225

Where is spring? Looks like next week is supposed to be very nice!

From Neil on Tue, Apr 14, 2009 at 14:09:44 from 164.165.24.5

Supposed to be real nice for the weekend and beyond I hear. Safe travels to Beantown and good luck w/ the race. I'll be anxious to hear your report.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5M easy early this morning in about 36 minutes. Temp was cool and a bit of rain but no wind. Just nice and easy, glad I went this morning as the wind is picking up and making it feel colder. (T3)

Saucony Tornado 3 (T3) Miles: 5.00
Comments
From Jon on Wed, Apr 15, 2009 at 12:10:13 from 138.64.2.76

When do you leave for Boston?

From jtshad on Wed, Apr 15, 2009 at 12:32:26 from 204.134.132.225

We leave Friday morning and return Wednesday morning. We get to celebrate our anniversary in Boston for the second time in 4 years!

From Jon on Wed, Apr 15, 2009 at 12:42:56 from 138.64.2.76

Have a good trip and good luck. I may stay home from work Monday so I can watch the race online. Well, that, and because my mom is visiting. If I do go to work, I'm sure I'll be constantly refreshing the athlete tracker website.

From Julie on Wed, Apr 15, 2009 at 13:12:28 from 71.213.37.138

Good luck in Boston. I can't wait to read your race report. Happy Anniversary too. I'm glad your wife will be there with you. I ran Painter's 1/2 on mine and my husband won't let me forget it.:)

From Dustin on Wed, Apr 15, 2009 at 13:16:19 from 204.113.48.69

Good luck in Boston. I'm thinking about doing it again next year. I would like to go back there again and run a decent time. I'm training for Ogden, but I'm a little worried about my endurance. I haven't done very many longer runs.

From jtshad on Wed, Apr 15, 2009 at 13:27:25 from 204.134.132.225

Thanks everyone, should be fun.

Jon, wow staying home just to watch the race and track the FRB'ers...what a guy!

Dustin, good luck with Ogden this year!

Julie, good luck to you as well in Boston! Last year I got myself into the doghouse with my wife when I suggested I run SLC on our 15th anniversary! Got out of the doghouse by taking her the the beach in Florida instead. Boston is a different story so she is ok with this one (in 06 I was in trouble because the race was the day after Easter and we were away from the kids!).

From sam on Wed, Apr 15, 2009 at 17:58:43 from 90.201.147.25

Good luck Jt, Ill try watch on Monday on line, works really busy like madness but I shall try to see on line at some point check up on how ya doing!

And its lovely to have someone their to support you your wife is great for doing that and on your anniversary! she must understand how important running is to you.... Have a great time both of you.

GOOD LUCK :)

From walter on Wed, Apr 15, 2009 at 19:46:39 from 76.27.15.208

Be safe in Boston and have fun dude! You will do great. I wished I could come try to keep up with you. I have your number and will be tracking you. No pressure! haha Good luck you should do well. Ken Pliska will be there, i dont know if youve met him but hes on page 23 of the Running Times magagzine for April issue on the right hand side with a big smile on his face. I kept up with him last year and faded about the same time he faded. He should fare pretty well this year, he ran a fast Moab time. Try keeping him in your sites.

From Barry on Wed, Apr 15, 2009 at 19:50:50 from 75.174.41.226

Good luck in Boston! I know you will do awesome.

From Rachel on Wed, Apr 15, 2009 at 22:53:32 from 67.40.73.160

Bon Voyage Jeff & Good Luck. We'll be away too so I won't have a chance to check on your status until a week later - As Obama and Hilary will be in Trinidad this weekend and will be able to have cell service, perhaps they'll offer the same for Tobego and we can get some kind of service, but won't hold my breath... I know you'll do great but until then - Have Fun!

From jtshad on Thu, Apr 16, 2009 at 13:00:14 from 204.134.132.225

Thanks everyone.

Walter, yeah I saw his name on the registration and saw he did well at Moab. Would be good to hook up with another runner.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.000.000.008.00

5M run early this morning (4:30am).  Decent weather (cooler, no rain, a little wind) so I decided to go out early and do a progression run in my marathon shoes.  Good progression:  6:59, 6:48, 6:39, 6:30, 6:20.  Felt pretty easy for a morning run.  Might do another easy, easy 3M at lunch.  (Tangent 3)

Heading out tomorrow early, hoping the weather in Boston clears up for Monday!  Decent temps but rain projected.

3M at lunch around Freeman Park.  Had to get out of my office and get some fresh air.  Very easy and controlled, focused on goood toe-off form.  Good weather for the run as well.  (T2)

Saucony Tangent 3 Miles: 5.00Saucony Tornado 2 2008 (T2) Miles: 3.00
Comments
From dave holt on Thu, Apr 16, 2009 at 09:57:34 from 204.113.55.41

Do awesome out there Jeff!

From jtshad on Thu, Apr 16, 2009 at 10:02:45 from 204.134.132.225

Thanks Dave!

From Bill Mandler on Thu, Apr 16, 2009 at 10:36:11 from 24.119.13.42

I will be checking frequently on Monday to see how you do......have a great trip and kick some butt on race day!!!

From Smooth on Thu, Apr 16, 2009 at 12:06:53 from 70.56.102.54

GOOD LUCK on Monday!!! May the weather gods be with us, no rain, no wind!!! You're gonna do AWESOME!!!!

From rockness18 on Thu, Apr 16, 2009 at 14:29:17 from 12.108.110.120

Jeff, good luck Monday! Maybe we'll cross paths as some point. I'm the guy who'll look like he's Mormon (6 daughters and wife trailing around). Your twin city marathon should give you an advantage for any rain type conditions.

From jimf on Thu, Apr 16, 2009 at 14:32:40 from 68.53.179.42

Good luck in Boston! I hope the weather is great and you run an awesome race!

From jtshad on Thu, Apr 16, 2009 at 14:53:56 from 204.134.132.225

Thanks guys! Dave, let's hope we DON'T have TCM weather...that was miserable.

From air darkhorse on Thu, Apr 16, 2009 at 14:56:42 from 76.27.0.45

Thanks, You also? Some may disagree but this strategy does have some planned variation at a couple of points. Just experimenting as I'm not in peak shape anyway so we'll see.

From air darkhorse on Thu, Apr 16, 2009 at 14:58:26 from 76.27.0.45

Boston eh? I'm truly jealous! That will be an interesting one for sure! Good Luck and have fun too.

From Bonnie on Thu, Apr 16, 2009 at 15:18:05 from 71.210.125.219

Have a great race Jeff, I will be tracking you (not to sound like a stalker or anything ;-)).

From Burt on Mon, Apr 20, 2009 at 12:52:46 from 68.76.197.194

Wanted to be the first to congratulate you on the 2:40:32 finish. Way to go! 18th in your division to boot!

From superfly on Mon, Apr 20, 2009 at 13:08:48 from 209.33.210.52

Great job Jeff. My wife and I watched all morning and was checking your progress. I look forward to the report.

Your the man!

From wheakory on Mon, Apr 20, 2009 at 13:38:05 from 134.50.89.33

Nice work Jeff in Boston.

Official Time: 2:40:32

From sam on Tue, Apr 21, 2009 at 06:30:20 from 78.32.130.9

Nice one JT, Excellent race in Boston

Take some well earned rest fantastic 18th

Congratulations

:-)))

From Adam RW on Wed, Apr 22, 2009 at 21:55:34 from 98.202.223.65

I hope you are recovering well. Looking forward to the race report.

From Mark on Thu, Apr 23, 2009 at 01:56:34 from 24.178.1.215

Great job on the race Jeff, can't wait to read the report!

From Michelle N. on Thu, Apr 23, 2009 at 09:47:44 from 75.162.252.159

I've been waiting for the report but I'll comment anyway! Way to go! You did so great. That was the most awesome experience and I can't even imagine what it is like to be up with the elite crew. It was amazing back in the middle.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today, travel to Boston. 16th Anniversary dinner at Atlantic Seafood Co. with Kami...awesome meal.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4M run with Andrea from hotel through Boston Common.  Nice and easy with some MP pickups just to loosen the legs.  Ran in my race shoes just to get the feel right. (Tangent 3)

Expo this afternoon with Andrea and Rocky.  Met their friends Matt and Leah (she is running) then out to Sam Adams Brewery for a tour and free beer!

Dinner with Lynette and Kory, Andrea and Rocky, McKay and Jennifer and Kami and I at Umbria (foo-foo Italian...good but pricey!).

Now for the about the coolest part of the trip.  At the expo, won a raffle...on a fluke.  I won the PowerBar Pro Pacer Raffle and got the opportunity to have 2 personal pacers for the entire race...Josh Cox (50K AR holder) for the first half and Peter Reid (3 time Kona Ironman World Champion) for the second half!  More details tomorrow.  Very stoked!

Saucony Tangent 3 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

2.5M easy from the hotel to the Common and back with Andrea, Rocky and Deborah.

Back to the expo to talk with PowerBar folks.  Got to meet the Sports Marketing staff about the pacers.  VIP passes for all the spouses, VIP seats for Kami, VIP bus to start for me, access to VIP tent after race (massages, food, etc.).  Met Josh (again, got autograph yesterday), Peter, Adam Goucher, Coleen De Reuck.  More pics.

Visited the JFK Presidential Library and Museum with Kami.  Went to dinner at Maggiano's with the whole crew...great dinner.  Lots of excitement for the race tomorrow.

Comments
From walter on Thu, Apr 23, 2009 at 11:20:59 from 76.27.15.208

Man oh man what an eventful day! You scored on that raffle. Have a good time over there!

Race: Boston Marathon (26.2 Miles) 02:40:32, Place overall: 185, Place in age division: 18
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

Quick synopsis, more to come.  (See entries from previous couple of days for background).

Overall I was 185 (173 male, 18th in 40-44, 20th Master).

Got to ride VIP buses to the Athlete Village...12 buses with police escort which shutdown the entire freeway for our caravan to the start!  Met Josh and the PowerBar crew and Runnersworld video guys.  Video at: http://www.runnersworld.com/cda/microsite/video/0,8034,s6-239-506-64,00.html?bcpid=1439819617&bclid=1463300967&bctid=20319661001

Ran very well in the first half being paced by Josh Cox to a 1:16:10 half.  Josh did an awesome job breaking the wind (very windy today) for me. 

Peter Reid started running with us at 12M, Josh dropped off at half.  Started to slow up a bit due to wind and hills.  Peter was working hard but was having a harder time with the wind and pace (to his credit he has been retired for 3 years!).   At 17M at the GelZone, I pass Peter and don't see him again until the finish (he was about 2.5 minutes behind me). 

Newton Hills plus wind = suck.  Heartbreak was tough and slow, and the last 5M were not my best. 

Splits:

1 - 5:34  - Wow, way too fast (Josh wanted to run with Ryan!)

2 - 5:43 - Feeling good and running pretty easy.  Everyone is recognizing Josh and he keeps telling everyone he is "pacing his buddy!"...what a great guy.

3 - 5:37 - Josh steps in front and breaks the wind starting about here.  Keeps great tabs on me.  Still feeling good but running fast!

4 - 5:34 - Wow, too fast!

5 - 5:47 - Still fast but not bad.  First PowerBar Gel about here.

6 - 5:36 - Pretty much on track, just tracking Josh and running in his jet stream!

7 - 5:41 

8 - 5:55 - Right on track!  Feeling good.

9 - 5:51

10 - 5:51 - Second gel and feeling good, still tucked in behind Josh.  Don't feel like I am working too hard

11 - 5:56

12 - 5:51 - Peter Reid joins us as we head towards Wellesley and the scream tunnel (very loudly for Josh!)

13 - 6:01  - Josh drops off and Peter and I head out for the second half.

14 - 5:54 - Third PowerBar Gel past the HM mark (1:16:10ish, goal was 1:16:55 with a 1:18 second half).  HM split is 3rd fastest HM time behind Poky last year (1:15:36) and the 2nd half of St. George 2007 (1:13:30ish)...pretty good!

15 - 6:13 - An easy breather mile...ask Peter to pick it up as he is breaking the wind that is getting stronger.

16 - 5:47 - Not bad, but legs starting to get heavy.

17 - 6:18 - First slower mile, legs feeling it.  Hit the GelZone, get some gels and lose Peter on the hills but just keep charging on.

18 - 6:18  - Ok, legs really starting to feel it, trying to maintain my energy.

19 - 6:17 - Ouch, bad mile energy and time wise.  Starting to weaken.

20 - 6:35 - Yikes, starting to see the goal really slip away here, especially when Ken Pliska powers by me!

21 - 7:02 - Heartbreak hill...not good for me this year.  Had to stop and walk for about 5 seconds to stave off a cramp.  Last PowerBar Gel over the hill.

22 - 6:09 - OK, better on the down hill.

23 - 6:21 - Start of the death march to the finish.  Just giving what I have left.

24 - 6:31 - Are we there yet?!?!

25 - 6:33 - See Citgo sign, nearly there...trying to push, nothing left.

26 - 6:44 - Just shoot me already!

0.2 - 6:24 pace - What a kick in front of thousands of people...not!

Overall mostly happy with the result, but estactic with the whole experience for myself, my family and friends.  Andrea, McKay and Lynette did awesome!    Lesson learned:  more long tempo runs, long Progression runs to MP at end.

Went to the PowerBar after race party with our friends (stayed for bit then they left to get dinner) and Kami and I partied with the crew (Chad, Dave, Drew, Natalie, Jacqueline, Mike) and Peter Reid and his wife (Malika Ulmi).  Josh was unable to show up, but we did meet his wife when she arrived (a physicist and gorgeous!).  Have a great time, drink too much Guiness!  Kami is having a great time with everyone as well...what a finish to the day!

Saucony Tangent 3 Miles: 26.20
Comments
From Burt on Thu, Apr 23, 2009 at 11:35:07 from 68.76.197.194

Strong performance, Jeff. I wondered if Josh ran Boston. I should solicite him to join the blog.

From Bill Mandler on Thu, Apr 23, 2009 at 11:35:34 from 72.24.152.3

Jeff, Great Job in Boston. I saw you on that video clip with Josh Cox......WAY AWESOME!!!

From Michelle N. on Thu, Apr 23, 2009 at 11:37:00 from 75.162.252.159

Way to go! So awesome. I think being back where I was, I didn't mind the wind as much because we had 12000 people to break it in front:) The last few miles I difinitely noticed it more though.

From Burt on Thu, Apr 23, 2009 at 11:37:01 from 68.76.197.194

Bill, is that on YouTube? Send me the link.

From Bill Mandler on Thu, Apr 23, 2009 at 11:37:44 from 72.24.152.3

Burt,

It is actually on runnersworld.com

From jtshad on Thu, Apr 23, 2009 at 11:47:24 from 204.134.132.225

Here is the video link to Josh's Runnersworld video with me in it:

http://www.runnersworld.com/cda/microsite/video/0,8034,s6-239-506-64,00.html?bcpid=1439819617&bclid=1463300967&bctid=20319661001

From JimF on Thu, Apr 23, 2009 at 11:54:12 from 76.125.1.55

Great job and strong performance. It sounded like a tough day and being closer to the front I'm sure that wind had a bigger effect. Sounds like you had a great experience hanging out with the elites and enjoying some family time.

From Burt on Thu, Apr 23, 2009 at 11:54:34 from 68.76.197.194

Thanks. I guess I can't watch it at work with Big Brother watching over me so I'll have to wait 'til tonight and watch it at home.

From Robert on Thu, Apr 23, 2009 at 11:57:46 from 206.195.193.254

Great work Jeff! Also great talking to you afterwards. I was feeling much better at that point vs. the very end (colder than a well diggers arse). It's hard to come down from the high of running in that race. I think we'll cross paths again sometime.

From air darkhorse on Thu, Apr 23, 2009 at 11:58:54 from 98.97.238.102

Jeff, Awesome! And you got press coverage too. Sounds like you had fun too.

From cody draper on Thu, Apr 23, 2009 at 12:03:24 from 69.9.58.17

Awesome race and what a memorable experience! Its going to be hard for you to top that race!

From Andy on Thu, Apr 23, 2009 at 12:09:51 from 199.190.170.24

Great race and it sounds like an amazing experience. It helps to have old guys like you doing incredible things so I can't make any excuses for not continuing to improve.

From Jon on Thu, Apr 23, 2009 at 12:29:07 from 138.64.2.76

We've been looking forward to the race report. Sounds like you ran well and got your top 20 master's goal- very impressive. Heck, you only had 1 mile slower than 6:44, so really didn't drop off much. And as for the whole PowerBar/VIP thing- that is awesome. I kept wondering how you won that- I figured they chose the nicest, most upstanding guy in the race... plus I wouldn't put it past you to be so humble that you wouldn't even mention it on the FRB ahead of time. I bet the PowerBar guys were excited to be pacing someone who could actually run fast, too! Congrats all around.

From Lucia on Thu, Apr 23, 2009 at 12:39:28 from 74.9.147.114

Finally your report! Nice job out there, congratulations Jeff! Was this your best time running Boston?

From Dustin on Thu, Apr 23, 2009 at 12:39:33 from 204.113.48.69

Congrats on a great race and what an awesome experience to be able to run with such talented guys. I get so excited reading about everyone's experience in Boston, can't wait to go out again, hopefully next year.

From jtshad on Thu, Apr 23, 2009 at 13:00:57 from 204.134.132.225

Thanks everyone, it was a great time and a great memory with all the "extras" that took place.

Lucia, yes this was 9 minutes faster than 3 years ago.

It was actually EXACTLY the same time I had at WDW in January!

From superfly on Thu, Apr 23, 2009 at 13:41:33 from 209.33.210.52

You are kidding me that Josh Cox was one of your pacers... WOW! What a once in a lifetime event. Your the man over and over again. Way to go Jeff and keep kicking butts all over the map. Way to be top 20 in masters and get your goal!

From paul on Thu, Apr 23, 2009 at 13:44:41 from 65.103.252.214

Great job Jeff, that sounded sooo fun. Really cool you got to run with Josh Cox, I've always admired him.

From maurine on Thu, Apr 23, 2009 at 13:56:14 from 63.255.172.2

Sounds like an awesome race (its my dream race). You definitely got your money's worth! Great job!

From court on Thu, Apr 23, 2009 at 17:19:59 from 204.228.205.14

Well done Jeff. Congrats

From Neil on Thu, Apr 23, 2009 at 17:43:49 from 164.165.24.5

What an experience! I don't think it gets better than that unless you win the dang thing and they let you throw out the first pitch at Fenway or something. ;) Congrats!

From Julie on Thu, Apr 23, 2009 at 17:46:50 from 71.35.243.118

Great Job Jeff!!! What an amazing race you had.

From rockness18 on Thu, Apr 23, 2009 at 18:35:44 from 69.183.233.81

Jeff, nice job + enjoyed watching the video.

From Adam RW on Thu, Apr 23, 2009 at 22:18:53 from 98.202.223.65

Jeff, All I can say is WOW!

From Jody on Fri, Apr 24, 2009 at 09:12:50 from 98.202.136.149

WOW!! You did amazing! Congratulations on a fantastic job!

From Mark on Fri, Apr 24, 2009 at 10:00:55 from 24.129.132.74

Awesome race report Jeff and excellent time on your race even if the last part is tough. It's great to see the race from someone out in front.

From joelle on Fri, Apr 24, 2009 at 12:55:32 from 74.211.93.43

Thanks for the awesome race report. Pretty motivating for a new runner like myself.

From seth on Fri, Apr 24, 2009 at 13:38:46 from 216.160.236.39

Nice run. I am happy that you were able to experience the Boston crowd. You will have to tell me how it felt firsthand. Impressive race.

Seth

From sam on Fri, Apr 24, 2009 at 14:07:15 from 90.212.41.43

Jt Great report, well done, excellent and impressive race! cool about the vip bus etc an achievment on its own :-)

From JD on Fri, Apr 24, 2009 at 21:38:03 from 166.128.28.229

Excellent report all around. Great job with the marathon!

From Rhett on Sat, Apr 25, 2009 at 14:04:30 from 170.215.58.122

Wow! You are smokin' fast.

From Mary Ann Schauerhame on Sat, Apr 25, 2009 at 14:32:52 from 71.219.72.152

Awesome job! Can't believe your pace the first several miles! All done with only 6 hours of sleep average and a full time job and family! I'm new to the road racing world--who is Josh Cox? Sounds like a pretty famous fast guy!

From Burt on Sat, Apr 25, 2009 at 14:36:15 from 98.167.151.26

Mary Ann! He's only the American record holder in the 50k. JK. I didn't know who he was 'til a year ago.

From Bec on Sat, Apr 25, 2009 at 23:33:40 from 67.177.35.60

What an amazing race! Great job at Boston and placing so high. You were one of those that were basically flying!

From Smooth on Sun, Apr 26, 2009 at 11:39:07 from 71.36.71.239

WOW!!! Very impressive performance! CONGRATS on an AWESOME race and the Master placement!

From jtshad on Mon, Apr 27, 2009 at 10:10:54 from 204.134.132.225

Thanks everyone, it was one that I will remember for a long while.

Josh Cox is a 2:13 marathoner and ran the 50K in 2:47 in January. Peter Reid is an amazing athlete...winning Kona Ironman 3 times is amazing. Very cool to run with and meet these types of athletes!

From James W on Mon, Apr 27, 2009 at 12:25:15 from 12.151.72.1

Just to add my 2 cents to everyone else, congrats on a great race, Jeff! I had to watch the video from home, but it was very cool, I probably would have had a cheesy grin too if I had been in your place . . .

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

No run, but walk the Freedom Trail and all over Boston.  Legs tired...good dinner with friends before heading out for home tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run, travel day home to IF.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3M easy early this morning to shake them out a bit.  Good to be home with the kids! (T3)

Comments
From wheakory on Thu, Apr 23, 2009 at 16:09:02 from 24.116.153.110

Great race report and good to see you make it home. What a wonderful experience you had in Boston. Get in some good recovery.

From Bonnie on Thu, Apr 23, 2009 at 20:33:28 from 128.196.228.134

Hey Jeff, great race (I think already said that but what the heck). Also, I liked that you got the call while you were on the Sam Adams tour - classic!

PS I love powergels!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.504.000.000.007.50

Dropped the kids off at school and took Kami to the gym. Headed outside for a 10K run in windy and cool conditions. Total time of 40 minutes on the nose for 6:28 pace, but several miles were at MP (even up to a 5:40 for while). Legs felt good, started to feel some cramping near the end so I slowed up.

At the gym I ran 1.3M on the TM to cool down while Kami finished up. A good day of running.

My son's 3rd grade class asked me to come talk to them about running in Boston so I get to go and have some fun with that this afternoon encouraging young kids to get into running!

Saucony Tornado 3 (T3) Miles: 7.50
Comments
From Dustin on Fri, Apr 24, 2009 at 13:04:15 from 205.126.78.138

Be sure to mention Wellesley College. Wait maybe not if you're talking to 3rd graders.

From rockness18 on Sat, Apr 25, 2009 at 14:32:47 from 69.183.233.81

Nice!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.650.000.000.008.65

Ran for an hour this morning in the sun, calm and cold (25 degrees) for  a total of 8.65M.  Nice and easy paced through Snake River Landing to Broadway and back.  Legs felt good.  A little soreness still in the quads but otherwise not bad. 

Saucony Tornado 3 (T3) Miles: 8.65
Comments
From Jon on Sat, Apr 25, 2009 at 23:37:21 from 75.169.158.51

Still planning on Utah Valley marathon next?

From jtshad on Mon, Apr 27, 2009 at 09:48:00 from 204.134.132.225

Yep.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6M easy before church in the snow!  Nothing special, just recovery miles.  Legs feeeling good, just a slight twing in the quads still.

Saucony Tornado 3 (T3) Miles: 6.00
Comments
From Lucia on Sun, Apr 26, 2009 at 16:10:03 from 98.204.55.168

Snow sounds sooooooo good just about now!!! I got a taste today of what my summer training for Marine Corps will be... not fun... Send some cold air our way!

From Bec on Sun, Apr 26, 2009 at 20:36:33 from 67.177.35.60

I saw you on the Runner's World video clip with Josh Cox!! You're famous, and dang fast too! Great race, nice to see your smiling face on the Boston clip.

From superfly on Mon, Apr 27, 2009 at 09:51:11 from 209.33.210.52

Take it easy Jeff. Nothing to hairy for a little while.

From jtshad on Mon, Apr 27, 2009 at 09:52:24 from 204.134.132.225

Lucia, I will send as much as I can, can I have some of your heat?

Bec, thanks...I thought my smile was kinda chessy myself but what can you do when you are pretty excited!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.701.000.000.0013.70

6.5M slow easy miles early on a cold morning. Nothing special...man 4:30 is early, why do I do this? (T3)

10K at lunch on a beautiful day...warm, sunny, a little wind.  Total time of 40:00 even.  Splits: 6:32, 6:26, 6:32, 6:15, 6:33, 6:36, 1:10.  Intestinal distress at about mile 4M and found a restroom at 5M mark.  Last 1.2M easy.  Good run...no pain or soreness or fatigue at all.  (T2)

1M with my son after dinner.  He wants to run the 5K on 4th of July with his cousin, so the training begins in earnest (hopefully!).  (Stratos 3)

Saucony Tornado 3 (T3) Miles: 6.50Saucony Tornado 2 2008 (T2) Miles: 6.20Saucony Stratos 3 Miles: 1.00
Comments
From Robert on Mon, Apr 27, 2009 at 10:31:09 from 206.195.193.254

The list is too long for reasons why...

From Jon on Mon, Apr 27, 2009 at 13:40:14 from 138.64.2.76

Insanity?

From Robert on Mon, Apr 27, 2009 at 14:32:48 from 206.195.193.254

Yup, that's definitely one on the list.

From sam on Mon, Apr 27, 2009 at 17:36:03 from 90.212.41.11

runner GEEK come to mind, only kidding, well done I so couldnt -woudlnt be up at that time unless its a race of course :))

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

6.5M early this morning in the cooler weather and a light rain.  Almost went to the gym, but it was actually not bad out during the run.  Left hammy was a bit twingy so I rolled it after the run and it feels a bit better.  Still noticable at work though.  Now that I am at work, it is raining/snowing much worse so a lunch run is in question (I didn't bring winter gear!).  (Stratos 3)

4M easy at lunch in decent weather, a little cool but no wind or rain.  Hammy a little better but I did not push it (no time either), just nice and easy.  (T2)

Saucony Tornado 2 2008 (T2) Miles: 4.00Saucony Stratos 3 Miles: 6.50
Comments
From Superfly on Tue, Apr 28, 2009 at 12:58:10 from 209.33.210.52

Watch that hammy. One day it hurts the next day your off off for 4 months...

From Snoqualmie on Tue, Apr 28, 2009 at 13:12:34 from 67.171.56.164

You guys are getting one last blast of winter. Or, *hopefully* the last. Steak for dinner, tons of H2O and early bed is Dr. Sno's recommendation for a quick healing of the "hammy." :D

From jtshad on Tue, Apr 28, 2009 at 14:30:56 from 204.134.132.225

Weather here is depressing right now!

Thanks for the suggestions/warnings about my hammy twing. Sno, sounds like a good idea (even if it doesn't heal it, I like the suggestions!).

From Robert on Tue, Apr 28, 2009 at 14:42:00 from 206.195.193.254

I second Dr. Sno recommendation. Bump up the protein for hammy and calf barking. Dumb former weight lifting types like me know all about that.

From sam on Wed, Apr 29, 2009 at 06:33:17 from 78.32.130.9

yep 3rd Dr Sno recommendation, eat good protein, and try to rest a little, I am sure you did a race recently?? (kiddin bout race), anyway I was the runner geek this morning, did an easy 3 miler, oooh not liking running in the morning, didnt have any caffeine inside me and I felt like I was still asleep even when I finished, LOL.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.004.250.000.0011.25

4 a.m.  Damn alarm...smack...stumble out of bed...stretch (snap, crackle, pop)...wake up on floor from napping while stretching...dress and out the door at 4:20a.m...brrr! (35 degrees in shorts!)...shuffle...still asleep...jog...run (kinda)...just get 3M...ok 4M...how about 5M...push to 7M...back home...pit stop...sleep again?....coffee...food...shower...no sleep - work! Argh...Why?  (Stratos 3)

4.25M at lunch at a slow MP (~6:20ish)...no watch just by feel.  Nice and easy and felt really good, hammy good as well.  Ran a little harder to beat the rain even with a bit of intestinal distress.  Good run!  (T2)

Saucony Tornado 2 2008 (T2) Miles: 4.25Saucony Stratos 3 Miles: 7.00
Comments
From Michelle N. on Wed, Apr 29, 2009 at 09:29:58 from 75.162.252.159

Boy Jeff, you make running sound like so much fun:) I felt much the same this morning but I HAD to get up to teach. Some days I wonder why I do it and then I remember how much I like to eat. Oh, and I do actually like running.

From jtshad on Wed, Apr 29, 2009 at 09:47:50 from 204.134.132.225

I do like running, today was just hard to get up for some reason...one of those days! Plus, 4am is dang early!

From sam on Wed, Apr 29, 2009 at 13:50:11 from 90.208.239.179

yes its why do we work and not why do we run, today I am asking why do I do anything, just one of those days.

From Bill Mandler on Wed, Apr 29, 2009 at 14:00:44 from 72.24.152.3

Jeff....I'll tell you why. 2:32 marathon, ran with Josh Cox, don't have to worry about getting fat, at age 40 can SMOKE runners 20 years younger!!! And yet we can still work full-time in good careers and have great families. We do it because we CAN!!!

From Dustin on Wed, Apr 29, 2009 at 14:11:54 from 204.113.48.69

4 a.m. you are the man!

From Jon on Wed, Apr 29, 2009 at 14:12:10 from 138.64.2.76

Jeff, I couldn't have said it better myself. Funny, funny.

Morning runs are tough, even "easy" runs. I hit about .5 miles this morning and thought, "I'm planning to do HOW many miles? No way do I actually have the energy to run all 7!"

From Jon on Wed, Apr 29, 2009 at 14:13:20 from 138.64.2.76

By the way- who are the guys in the picture? I recognize you and Josh Cox.

From jtshad on Wed, Apr 29, 2009 at 15:03:45 from 204.134.132.225

Thanks everyone...just a little early morning humor and grogginess and sleep depravation! ;-)

Comrade of the way too early club (Jon, Bill, Kory, Clyde, Dustin, BBK runner, etc...in fact most of the FRB!)...early morning runs rule?!?!?

The folks in the picture, from left to right: Peter Reid, me, Adam Goucher, Josh Cox!

From Bonnie on Wed, Apr 29, 2009 at 15:06:46 from 128.196.228.134

wow, that picture rocks Jeff!

From James W on Thu, Apr 30, 2009 at 13:01:21 from 12.151.72.1

I recognized Josh and Adam next to you, but didn't recognize Peter Reid - prolly 'cuz I don't follow triathlons. Still very cool pic!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

Easy 10K early this morning before my wife went to work. Nice and easy in the colder weather (27 degrees, but no wind).  I will try for another run at lunch.  (Stratos 3)

6M at lunch on a pretty nice day...partly sunny and slight breeze. Nice and easy in 40:32, all miles between 6:30-6:55. Noticed left hammy again, nothing bad but could tell it was talking to me. (T2)

Saucony Tornado 2 2008 (T2) Miles: 6.00Saucony Stratos 3 Miles: 6.20
Comments
From wheakory on Thu, Apr 30, 2009 at 12:05:06 from 134.50.89.33

Nice new picture Jeff. You didn't get into Ogden did you? What's your next race plan? The Provo Marathon?

From jtshad on Thu, Apr 30, 2009 at 12:08:35 from 204.134.132.225

Right now I am registered for the Utah Valley Marathon on June 13. I did not get a comp for Ogden, but they would have let me in at the late registration price of $100! So, I decided it was time to try a different one this year.

From wheakory on Thu, Apr 30, 2009 at 12:19:52 from 134.50.89.33

I've got an entry as well for the Utah Valley Marathon, but we might be doing something for our anniversary the week before. But we did just talk about buying something each of us has wanted and calling it good and not going anywhere on our 15 year anniversary.

I don't know if I'm ready to run a marathon right now anyway. Definitely I'm not ready in the MP training so I don't know yet. I have the endurance I just need to sharpen the MP training.

From Jon on Thu, Apr 30, 2009 at 12:25:49 from 138.64.2.76

You know, June 13 is also the date of the Wahsatch Steeplechase...

From Robert on Thu, Apr 30, 2009 at 14:59:11 from 67.41.106.227

I like your new photo. You can check my mugs out at marathonfoto.com. Yes I was a bit overdressed, but that darn cap and gloves came in handy at the end!!

From rockness18 on Thu, Apr 30, 2009 at 20:06:59 from 69.183.233.81

Nice pics! Hope the hammy's nothing serious.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.003.100.000.009.10

6M easy early through Snake River landing like yesterday before Kami had to take off for work.  Slept horribly last night, woke up a lot and kept dreaming about work!  Left hammy still talking to me...still not bad but noticeable.  I might skip the lunch run today...have to head home to have appraiser look at our house for a refi, our new loan is at 4.5%...less than our car loan!  Also check progress of guy putting in our RV pad.   (Stratos 3)

All I had time for after the appraiser's appointment was a quick 5K in 19:13 (MP).  Hope the appraisal comes back ok, housing markets right now are not helping.  (Stratos 3

Saucony Stratos 3 Miles: 9.10
Comments
From Jon on Fri, May 01, 2009 at 11:00:46 from 138.64.2.76

Love the new low rates. We just refi-ed at 5%. We could have bought down as low as 4.125, but didn't want to pay the up front money. Instead, we paid negative points (yup, they paid us!). Lower interest rate by .875% while paying NOTHING out of pocket. GOtta love it.

Hey, are you going to be in town Memorial Day? I think we will be coming to IF Sat afternoon and leaving Tuesday.

From jtshad on Fri, May 01, 2009 at 11:02:20 from 204.134.132.225

Cool on the negative points!

Don't know for sure on Memorial day, we probably will be taking the trailer out somewhere. Stay in touch and I will let you know.

From sam on Fri, May 01, 2009 at 12:34:24 from 90.208.239.134

Sensible treat your hammy with resect, Ive just had mine hammered by physio, but its feeling good now!

From wheakory on Fri, May 01, 2009 at 13:40:39 from 134.50.89.33

We are also trying to refinance at 4.5%. Might as well do it while you have a chance.

From JimF on Fri, May 01, 2009 at 15:39:55 from 68.58.159.207

Hope the hamstring gets straightened out quickly. Just did the refinance myself. Good time to take advantage of the low rates.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.257.000.000.0015.25

14.75M hill workout with Dan S. in the foothills of IF.  Started at Dan's house then did a 4.25M loop through the rolling hills of Comora Loma.  Started uphill, then rolling, then down and flat.  Next headed up the road in Blackhawk Estates and beyond for a 4M steady hill climb (in 29:30).  Steady uphill grind against some wind.  Doubled back to catch Dan coming to the top.  Then we returned down the hill to his house.  Left hammy feeling good until about 12M then I noticed it, not bad but it was there so I didn't push it hard on the downhills and just ran an easy MP (6:00ish).  Overall a great run and a good up and down hill workout.  (Stratos 3)

0.5M with my son home from church after helping my wife set up for tomorrow's brunch.

Saucony Stratos 3 Miles: 14.75
Comments
From Dan S on Sat, May 02, 2009 at 16:19:03 from 69.20.167.47

That was a good run, you were moving up that hill! Glad we went out in the morning before the rain.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8M early on a nice morning down to the greenbelt and over towards Freeman Park and back.  Nice and easy...left hammy still noticable and my left foot is a bit sore.  (T3)

I can't wait til my wife's PF gets a bit better to see what she can do running since she is such an animal on the elliptical.  Yesterday she did 10M at level 15 at a 6:40 pace!  Then she followed up with 0.67M on the treadmill to keep testing out her foot.   She is anxious but nervous to get back out due to her injuries the last couple of years, but we are hopeful that she can make it and start doing some running together.

Saucony Tornado 3 (T3) Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.202.000.000.0015.20

8.1M easy at 4:30am this morning. Weather was ok (cool, a slight wind).  Started really slow trying to wake up.  At about 3.5M ran into McKay so I turned around and ran about 3M with him and talked running, Boston marathon, work.  He turned off to head home (spead up a bit during the section with him...this early it seems to take something external to get me motivated to run faster) then finished off back to my house.  Left hammy is feeling better, left foot was tender...what is with my left leg it seems to take all the punishment.  (Stratos 3)

Easy progression run at lunch around the greenbelt.  7.1M progressing from 6:59 to a 6:23 pace for the last mile.  Nice and easy, no pain in my foot, hammy a little twingy, stomach distress about 4.5M mark but manageable after a pit stop. (T2)

Saucony Tornado 2 2008 (T2) Miles: 7.10Saucony Stratos 3 Miles: 8.10
Comments
From Robert on Mon, May 04, 2009 at 10:03:26 from 71.32.163.35

Isn't the body fascinating? You get a tweak in one place and it makes a biomechanic adj. that could create another issue elsewhere. My hunch is that you are bringing your left leg down more forcefully or differently because of the hammy. Most people don't realize that the hammies act as stabilizers & brakes when the lower leg is coming forward and down before ground contact. You might be trying to speed that part up to minimize the hammy activity. Perhaps dragging the lower leg forward as well. Just a guess though.

From sam on Mon, May 04, 2009 at 17:00:40 from 90.210.160.129

Hey Jt my left leg is weak too, I always have probs with it, then I end up punishing my right leg and have calf issues!

Nice one Pit stop, Just hate it when stomach issues happen I usually get problems with long runs when I am doing high mileage, doesnt matter what I eat it just has issues!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.003.000.000.0015.00

9M early on a warmer (45 degrees) and windy day but no rain (though I expected some).  Nice and easy pace as my left hammy was once again talking to me, plus it still takes me a while to wake up. (T3)

Got my official invite yesterday to become a member of the PowerBar Team Elite...pretty cool benefit from the raffle in Boston.

Will try to get a run in at lunch before heading out on business travel this afternoon and not returning until Thursday night.  Hope to get a few good runs in either outside or on the hotel TM (calling for pretty good thunderstorms on Wed/Thurs where I am heading).

6M at lunch before heading to the airport.  Started off easy, then ran the middle 3M at MP.  Weather was strange...warm but windy then for the last mile I was hailed on...that stung a bit.   (Stratos 3)

Got to the airport then off to my destination ok, now time for bed.  Have a later start tomorrow so I hope to get a longer run in tomorrow morning before work stuff. 

Saucony Tornado 3 (T3) Miles: 9.00Saucony Stratos 3 Miles: 6.00
Comments
From Jon on Tue, May 05, 2009 at 09:57:23 from 138.64.2.76

Heading anywhere fun on your trip?

So do you have any more details on the PB Team? Should we expect you to pace someone next year at Boston?

From jtshad on Tue, May 05, 2009 at 10:02:36 from 204.134.132.225

No, heading to Detroit.

PB Team: free gear, product. Extra $ if I get publicity for PB (expected actually!), put on clinics about health, nutrition, running, etc. I can sponsor events or work with RD's on PB sponsorships and get PB products to promote at the events.

From Jon on Tue, May 05, 2009 at 10:40:28 from 138.64.2.76

Detroit. Hmm.

Sounds like a good deal- hope you like their food! Is PB tied to any shoe companies? The clinics part sounds fun, something you would enjoy. Does this mean you will be wearing their gear rather than FRB?

From Bonnie on Tue, May 05, 2009 at 22:56:30 from 71.210.108.76

Wow - that is awesome Jeff! I have told you that I use powergel faithfully? ;-)

Does this mean you get some of those cool arm-warmers that Josh Cox was wearing?

From jtshad on Tue, May 05, 2009 at 23:03:54 from 67.152.242.197

Yep, if I want to order them (which I will!).

From Adam RW on Tue, May 05, 2009 at 23:27:52 from 98.202.223.65

Jeff, That is great. Congrats!

From wheakory on Wed, May 06, 2009 at 01:39:40 from 24.116.159.75

Congratulations Jeff. I would wear their stuff to if you want to get their product. It's good stuff.

From sam on Wed, May 06, 2009 at 07:09:35 from 78.32.130.9

congrats Jeff, thats cool, geat benefits on their stuff

keep the mileage going too, well done..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.203.000.000.0017.20

11M run from the hotel down Wick Road onto Cogswell for a bit and back.  Nice and easy 7:04 pace on a nice morning...no wind, 50 degrees.  Left hammy started talking about mile 9, but not bad.  (T2)

Now off to work meetings.

10K in 41 minutes after getting back to the hotel tonight.  Had a few beers with the guys then they went out to a bar to eat.  I wasn't hungry after a big breakfast and lunch and the beers and snacks, so I went out for a run in the fading daylight.  Nice easy fairly even paced run with 3M a slow MP and  the other 3.2M at fast "easy pace".  (T2)

Saucony Tornado 2 2008 (T2) Miles: 17.20
Comments
From Little Bad Legs on Wed, May 06, 2009 at 15:17:36 from 68.186.96.165

Awesome picture!

From Dan S on Wed, May 06, 2009 at 17:56:09 from 204.134.132.225

Sounds like a good run. It was blowing like a hurricane here today. How do you run 11 miles before work? That must be like getting up at 2:00 AM our time!

From superfly on Wed, May 06, 2009 at 20:38:39 from 209.33.210.52

Yes that is a sweet picture. I'm still amazed-what a cool experience.

From jtshad on Wed, May 06, 2009 at 21:44:30 from 67.152.242.197

Thanks guys, it was gool meeting such amazing athletes, then getting to party with Peter after the race was awesome!

Dan, we didn't have to leave for our meetings until 9am, so I got out the door at 6am for the run (waited until I had at least a little daylight!).

From wheakory on Thu, May 07, 2009 at 12:17:25 from 24.116.159.75

Do you have a bigger picture you could show I would like to see a close-up. Nice work today. Some marathon's offer beers at aid stations.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5M early before heading out for meetings then home this afternoon.  Nice morning, no wind, warm, humid...easy run with no real problem with the hammy, just a purr this morning.

10:30pm...still in Detroit.  Here is the story...

Meetings went well this morning up to just past noon.  Met some retirees in the area for a leisurely lunch as our flight did not leave until about 5pm.  Got on the road and it was pouring rain and we could barely see the road.  Got to the interchange for the freeway to the airport and it was backed up for miles and we were only about 1.5 hours ahead of departure.  Decided to keep going on the freeway we were on and find a way to the airport through the city.  Only the signs indicated our freeway was closed ahead for repairs.  Ended up hooking around to a different interchange to our desired route with no issues...what luck.

Dropped off the rental car, got the airport, made a few calls, boarded the plane.  As we were taking off....BOOOM!! Then the whole plane started to shudder.  We got of the ground as the plane strained and the runway ended.  We had blown a tire and now had to return to the airport.  Circled for about 30 minutes as they prepared  a runway with emergency vehicles.  We landed successfully and eventually made our way back to the gate where we got off the plane with assurances that we would take back off in 1.5 hours.  By this time we knew we missed our connection home, so we either stayed in Detroit and caught a morning flight or stayed over in SLC.  We went to dinner then got word they had also discovered a leaked in the hyrdraulic line for the brakes, another 3+ hours (if it would ever take off!).  We rebooked for the morning, Delta picked up the hotel and some chits for food (too late!).  Got the hotel, had a beer then decided I had to get a run in.

5M easy at 10pm.  Now to bed and hopefully home tomorrow. 

Saucony Tornado 2 2008 (T2) Miles: 10.00
Comments
From wheakory on Thu, May 07, 2009 at 13:15:29 from 24.116.159.75

Glad the Hammy isn't acting up. Nice run and mileage this week. You'll be ready to roll in Provo. My son is doing better and will probably go to work this afternoon.

I'm buying new wheels for my truck please cast your vote on my blog which wheels you like best. I'd appreciate it.

From sam on Thu, May 07, 2009 at 16:48:46 from 90.195.99.31

great the hammy is better, geat mileage too, glad the weather was nice for you!

From Adam RW on Thu, May 07, 2009 at 22:17:55 from 155.101.240.182

Good kitty...

From Jon on Thu, May 07, 2009 at 23:01:09 from 75.169.137.239

Quite the adventure. Hopefully you get home ok tomorrow. I wonder why you couldn't fly to SLC with the blown tire, though, since you were already in the air.

From jtshad on Fri, May 08, 2009 at 05:09:39 from 12.177.176.226

Jon, we were wondering the same thing. But actually if the blown tire caused the hydraulic leak, maybe it was a good thing we came back before the brakes lost pressure during a 4 hour flight.

From Jon on Fri, May 08, 2009 at 09:47:47 from 138.64.2.76

Yeah, I can see the wisdom in that. Better to get on the ground sooner.

I always laugh when they have a passenger disturbance and reroute a plane. It seems like they are always going from London to NY, and they reroute to Boston. I mean, what does that really save- 20 minutes of flying time or something?

From Mark on Fri, May 08, 2009 at 10:18:33 from 24.129.132.74

Glad to hear you are ok. What an adventure. Still had time for a beer and 5 miles at 10, that's dedication!

From wheakory on Fri, May 08, 2009 at 10:26:36 from 24.116.159.75

It sounds like they did a very poor job of maintenance and checking the plane before the days travel. You would think they would have noticed some issue with the tire. It's good that it happened though because maybe this was a sign that something worse could have malfunctioned while you the air longer.

Take care Jeff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6M easy early (4am) this morning in very nice weather.  Hammy feeling good today.

OK, let's try getting home again today, hopefully by noon on a schedule day off!

Saucony Tornado 2 2008 (T2) Miles: 6.00
Comments
From JimF on Fri, May 08, 2009 at 10:24:36 from 68.46.211.46

Hopefully you have better luck then yesterday. That sounded like quite an ordeal. Safe travels!

From wheakory on Fri, May 08, 2009 at 10:27:43 from 24.116.159.75

I hope the plan goes today as scheduled. I will definitely pray for your travel. Have a good day off and nice run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.004.000.000.0017.00

17M early on a beautiful morning solo in 1:57 for a 6:55ish average pace.  A little cool to start so my hands stayed pretty cold, but sunshine and no wind.  Nice run through Snake River Landing to the greenbelt and down to the Veteran's memorial in Freeman Park and back.  Extended down Sunnyside then back home.  Saw quite a few other runners out, including Lynette. 

Saucony Stratos 3 Miles: 17.00
Comments
From Adam RW on Sat, May 09, 2009 at 22:40:39 from 98.202.223.65

Jeff, Nice run and nice week with the traveling and all. Enjoy the rest of your weekend and do something special tomorrow for your wife.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.004.000.000.005.00

5M early on a nice morning before Mother's day stuff for my wife.  1M easy then 4M at a slow MP which felt good.

Breakfast in bed for my wife, church...wife, kids, mom and dad to lunch...play all day with family...what could be better?!!

Saucony Stratos 3 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

9M early this morning at about a 7:15 pace through Snake River Landing and back.  Just a good early morning run except it was really hard getting up today.  (Stratos 3)

Having the concrete pad poured today at home to be able to park our camper at our house.  Will be going home to watch for a bit, probably get a run in while at home.   Today is supposed to be sunny and in the mid 70's, should be a great day for a run.

6M in the early afternoon after watching the contractors pour some concrete. It was warm, sunny and very windy and I ran too soon after lunch so my stomach did not agree with me. I wore a singlet for the first time this year in IF and got a little bit pink on my shoulders! (Stratos 3)

Saucony Stratos 3 Miles: 15.00
Comments
From Jon on Mon, May 11, 2009 at 11:09:39 from 138.64.2.76

Yes, this weather is absolutely perfect. If only it could always be mid-May.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

6M early and very slow this morning, probably the slowest run I can remember. I just could not wake up and get the body moving. Made it home just in time for a nature call and decided that was good enough for my first run. (T2)

5M at lunch in a tornado!  30mph with gusts to 50mph coming at you from all directions...it sucked.  I got it done in 35:45 and was very happy to be done! (T3)

Saucony Tornado 3 (T3) Miles: 5.00Saucony Tornado 2 2008 (T2) Miles: 6.00
Comments
From wheakory on Tue, May 12, 2009 at 13:14:02 from 134.50.89.33

Same here this morning. I didn't even want to leave the bed. The whole body was tired. We've both been busy and have had late nights. I'm sure your travel has fatigued you a bit.

From Robert on Tue, May 12, 2009 at 15:34:42 from 71.32.163.35

I think Tues running is the hardest for me mentally and physically.

From wheakory on Tue, May 12, 2009 at 16:44:07 from 134.50.89.33

There's days when I know I need to run a fast training run, and those can be my hard days to get motivated. I'm just a lazy person.

From wheakory on Tue, May 12, 2009 at 16:47:17 from 134.50.89.33

Jeff that's what it was like this morning here. You couldn't predict or tell where the wind was coming from. Nice run and good training to run in a strong wind. I'm glad I didn't do it again on my lunch hour. :-) The wind is still blowing like that now.

Did you run the course that they changed for the Teton Marathon? Was the change in the beginning and gave it more of an uphill start?

From jtshad on Tue, May 12, 2009 at 16:52:36 from 204.134.132.225

I have not run the new course, but the first half now appears to have as much of an uphill as the second half.

I don't need to run this one to try and get a slow time (the times recorded don't qualify it with an asterisk saying "Hard course").

From jtshad on Tue, May 12, 2009 at 16:53:09 from 204.134.132.225

Besides, I am a good downhill runner and look forward to trying to drop a fast time at UV.

From Bill Mandler on Tue, May 12, 2009 at 19:24:34 from 72.24.152.3

Kory, the new course for the Teton dam marathon not only has a big uphill section in the first half now, it is on a GRAVEL road for about 8 miles. It is NOT a PR course.

From Jon on Wed, May 13, 2009 at 13:59:07 from 138.64.2.76

But is it picturesque?

From jtshad on Wed, May 13, 2009 at 15:40:45 from 204.134.132.225

TDM is not particularly picturesque.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.504.250.000.0010.75

6.5M easy early this morning through Snake River Landing and back in cold conditions (24 degrees)...tights, long sleeves, gloves and beanie. Much better than yesterday, still not fast but at least not painful and a struggle. (Stratos 3)

Signed up for a local 10k on Saturday. I will combined it with some additional miles for a longer day.

4.25M at a slow MP (6:25) on sunny, cool and windy day at lunch. Just a short one due to meetings. Mileage lower than I want at this time, but other life priorities have a hold this week. (T3)

Saucony Tornado 3 (T3) Miles: 4.25Saucony Stratos 3 Miles: 6.50
Comments
From Lucia on Wed, May 13, 2009 at 10:01:19 from 74.9.147.114

Oh what I would give to run next to the Snake River again!!!

I'm doing a 10k this weekend too! I'm not going to challenge you like Eric because... I don't want to make you look bad, you know...

Glad to hear the run was better!

From jtshad on Wed, May 13, 2009 at 10:06:02 from 204.134.132.225

Good luck at your 10K!

Thanks for not adding pressure to my run by challenging me...when are you going to come back here to run by the Snake? Next time I make it to DC, we will have to get together for a run.

From dave holt on Wed, May 13, 2009 at 12:46:00 from 204.113.55.41

24 degrees! What the crap - we are preparing for 100 down here!

From Adam RW on Wed, May 13, 2009 at 22:50:49 from 155.101.241.82

Brrr. That is not fair.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.254.000.000.0016.25

8.25M easy again early on this morning. Nice out, 44 degrees and no wind. First 2M really slow, then picked up to about a 7:30 for the rest of the run. Still having a hard time waking up and pushing the pace at 4:30 in the morning. (T2)

8M at lunch on a very windy but warm day. Steady 20mph wind out of the south, gusts to 35mph. First 0.5M easy, then fast to try and catch Pat B. Ran at MP to mile 3 (never did catch Pat, went a different way) then got the full force of the wind head-on. MP effort but slow for 2M. Turned back north and the wind turned into a swirling, mostly tailwaind. Some good miles again (6:09, 6:15), then 1M easy around the park to "cool down". Overall avg. of 6:35, will count 4MP at MP, 4M at fast easy pace. (T3)

I think it is about time to retire the shoes I am rotating (all about 450 miles each) as the ball of my left foot is somewhat tender and my right achilles was twingy...usually signs to change shoes for me. I get to break open 2 pair of new Saucony Rides!

Saucony Tornado 3 (T3) Miles: 8.00Saucony Tornado 2 2008 (T2) Miles: 8.25
Comments
From Michelle N. on Thu, May 14, 2009 at 09:56:45 from 75.162.247.175

I don't know why that would be difficult to wake up and push it that early:) I actually noticed that I was getting pretty beat up before Boston from waking up at 4:45 every morning. The things we do...

From Jon on Thu, May 14, 2009 at 10:26:34 from 138.64.2.76

I've noticed that running before 6 am makes the pace feel 30 to 60 sec harder per mile, so most of my runs at 7:00 to 7:30-ish pace. Though sometimes as slow as 8:00 pace.

From jtshad on Thu, May 14, 2009 at 10:27:32 from 204.134.132.225

My first mile this morning was 8:38...and it felt hard.

From wheakory on Thu, May 14, 2009 at 12:43:13 from 134.50.89.33

Your building endurance though because your out there longer on your feet. That's the positive way of looking at it that early in the morning.

I've been struggling too the last few days. My first mile was a 8:08. But I know the speeds there and don't really worry about it. Honestly I wouldn't feel like pushing a run around 4am in the morning.

From Jon on Thu, May 14, 2009 at 12:47:10 from 138.64.2.76

My easy run was over 9:00 pace yesterday. I was pushing the double stroller, but still...

It's a sign that we are training hard.

From Michelle N. on Fri, May 15, 2009 at 10:39:16 from 75.162.247.50

Well, I finally ran yesterday and my AVERAGE pace was 9:39 so you guys should all feel good:) Although this is the first time I tried running in 3 weeks:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.007.000.000.0015.00

6M easy early this morning before Kami had to leave for work at 5:30am in cooler (37 degrees) and calm conditions.  Ran in my new Saucony ProGrid Ride's that I bought at the expo in Boston.  Felt good especially since I woke up with the ball of my foot being a little tender.  Yep, definitely time to retire the T2, T3 and Stratos' shoes.  (Ride) 

A beautiful morning, hoping for a good run at lunch to prepare for tomorrow's 10K (part of a long Saturday run). 

9M at lunch on an absolute gorgeous day...warm, sunny and most importantly...NO wind!  I ran with a singlet or shirtless for the whole run...ahh sunshine.  1M easy, MP miles, then 1M easy.  Splits:  6:47, 6:24, 6:09, 5:54, 6:19, 6:34 (on purpose), 6:22, 6:42.  Overall a great run at an avg. 6:24 which felt very easy.  New shoes were great, no foot tenderness nor achilles twing.  (Ride)

Saucony Progrid Ride 2009 Miles: 6.00
Comments
From JimF on Fri, May 15, 2009 at 10:49:39 from 67.173.26.217

Good luck in the 10k tomorrow. However, it sounds like you might be training through it.

From jtshad on Fri, May 15, 2009 at 10:51:37 from 204.134.132.225

Yeah, just some speedwork in the long workout day as it is just a local race.

From Jon on Fri, May 15, 2009 at 10:54:04 from 138.64.2.76

Go win it.

From superfly on Fri, May 15, 2009 at 11:29:35 from 209.33.210.52

Oh 10k's. I hate them. Not as much as I hate 5k's though. Good luck. I'm sure you'll go add another win to your belt.

From sam on Fri, May 15, 2009 at 15:19:25 from 90.210.160.157

Good Luck Jeff, great work out, and feeling easy, I love summer wish it was warm here, its so horrible the weather in the uk at the moment...

Ill loook up and see what those saucony are like, I tend to stick to NIKE though, but its worth looking as you rate them so well..

From jtshad on Fri, May 15, 2009 at 15:21:40 from 204.134.132.225

I love Saucony's, even the cheap one's I can buy around my town. The Ride/Guide are good solid trainers. The Tangents/Fastwitch are good lightweight trainers/racers.

From wheakory on Fri, May 15, 2009 at 18:50:32 from 134.50.89.55

Good luck Jeff I know you'll do well. I like the Saucony Tangent 3's. I have three pairs of them.

Race: Community Care Fitness Run 10K (6.35 Miles) 00:38:03, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.756.350.000.0020.10

Went down the river about 7am and started my long run for the day. 12M at an avg. 6:45 pace on a beautiful morning. Just nice and easy around the greenbelt and through Snake River Landing.

Got back to the race start, got my bib number and talked with Lynette and Steve T. I was just using the race as a fast finish to my long run today, so I wasn't going out hard, about 5:50-6:00 pace target. The race starts and Steve and I take off from the get go. He is only doing the 5K so I let him go and just settle into a groove. First mile in 5:35 then the rest between 5:55 and 6:15. I had the race at 6.35 miles, so a bit off. Overall avg. right at 6:00 pace for the 6.35M, so just about where I wanted even though I slowed more at the end than I wanted to. 1.75M afterwards with Steve to cool down. Won a raffle prize (large canister of HEED sports drink).

Back home today to clean and totally reorganize the garage (all day long!). Now it is Miller time!

Saucony Tangent 1 Miles: 20.10
Comments
From JimF on Sat, May 16, 2009 at 19:34:31 from 67.173.26.217

Good job on winning the race after running a 12M warmup. Very nice day/week of running.

From TylerS on Sat, May 16, 2009 at 19:47:52 from 66.119.143.249

Good job on the race! Now can you come and clean my garage for me! I hate how it gets dirty so fast! Have fun with Miller time! :) and enjoy the weekend!

From Bill Mandler on Sat, May 16, 2009 at 21:29:56 from 24.119.13.42

So is that what I need to win a 10K....a 12 mile warm-up??? Nice job on the win and the miles today!

From Jon on Sat, May 16, 2009 at 21:39:52 from 75.169.146.173

Nice job- enjoy the HEED.

From Snoqualmie on Sat, May 16, 2009 at 22:10:16 from 67.171.56.164

There was something happening besides Ogden today?? lol Congratulations on your excellent race!

From wheakory on Sun, May 17, 2009 at 00:13:36 from 134.50.223.250

Nice work Jeff on the race and run.

How's "MILLER" and our you sure you have the "TIME" if your cleaning the garage all day. :-)

Nice work Jeff as always you perform awesome.

From sam on Sun, May 17, 2009 at 11:59:37 from 90.208.239.172

Nice one on the race, hey I had a similar type race, ran to the race and back too! well done and good luck wiht the garage clear oohhh we did this as the start of this year, and had a whole truck load ouch!

From Lucia on Sun, May 17, 2009 at 14:39:38 from 74.9.147.114

You are so funny and humble, Jeff! I had to re-read your blog and look at all the numbers a couple of times to realize how long the race was and that you won. Next time, please just start the entry with a big I WON! I WON! in red letters. Congratulations!!!

From sue on Sun, May 17, 2009 at 16:01:33 from 216.194.116.178

Nice job on your swifty run! I agree with Lucias comment. I wish I was as good and as humble.

From seth on Sun, May 17, 2009 at 16:39:25 from 63.230.18.185

Jeff,

Good run. I hope that you enjoyed it. The raffle sounds great, enjoy the HEED.

Ogden was great. The weather wasn't as hot as last year. I started with a 5:02 mile, gapping the rest of the Marathon pack, and then ran through 7 miles with a kid named George, who was on a marathon relay team. From there to the end I was all alone. I stopped for a potty break, so my half splits were pretty even, 1:11 and 1:11. It was great. Hope that the training continues to go well for you.

Seth

From Neil on Sun, May 17, 2009 at 23:00:19 from 174.19.137.93

Well done. Fast finish run huh? LOL. You're a friggin machine! Seriously, I didn't realize that people that would do that sort of thing actually existed. ;)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

We are having awesome weather right now!  Went out early before church for an easy run...44 degrees, sunny no wind!  Nice and easy start and pushed up to about 6:30 pace a couple of times for a total time of 1:01.

After the service, the church had a picnic which we stayed around for, then we went home and played in the backyard for the afternoon...waterguns and trampoline!  Man, my kids are good shots with the water guns.  Kami went for a 14M bike ride down through Snake River Landing on the new pathways...nice!!!

Talked to my friend Pam who finished her first marathon at Ogden yesterday...she is very excited (and very sore)! 

Saucony Progrid Ride 2009 Miles: 8.10
Comments
From Superfly on Sun, May 17, 2009 at 23:19:45 from 209.33.210.52

Good to see your off to a good start for the week. That weather actually looks chilly but during the middle of the day I'm sure it's great. Today it was 102 in my yard... yes I know way too hot.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.504.000.000.0015.50

7.5M easy miles on a warm (48 degrees) and calm morning.  Nothing hard, just an easy start to the week in new shoes (dug up one of my Trigon Ride boxes that I stocked up on about a year ago!).  (Trigon)

8M around the greenbelt on a hot (75 degrees) and calm day.  1M easy to wu, 4M at MP (6:11-6:25 pace), then 3M easy (6:45ish avg.).  Overall the run was good and I completed it in 52:30.  First "hot" run of the year!  (Ride)

Saucony Trigdon Ride 1 Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Got up earlier than normal to get a longer run in this morning as I probably won't get out at lunch so we can take Dan S. out for his birthday.  

Awesome morning at 4am, 58 degrees, calm and clear.  Slow, easy run down Sunnyside, around the Edwards Theater and down Hitt Road to 17th, then back home.  Saw 3 other runners and 3 bikers out...active morning before 5am!  First few miles really slow then picked it up slightly, but still easy in a total of 1:18.  The ball of my left foot started to ache a bit as I was approach 8 mile mark, not bad but enough to be noticed.  I don't think it is anything serious but I will watch it (switch to new shoes because I was feeling it last week too, hopefully that will help).  (Trigon)

3M after working and having a couple of beers with Dan for his birthday.   Got home an the guys were finishing up our new gate.  Family was not home from activities, so went out for a quick run before they returned in warm but cloudy weather. (T3)

Saucony Tornado 3 (T3) Miles: 3.00Saucony Trigdon Ride 1 Miles: 10.00
Comments
From wheakory on Tue, May 19, 2009 at 14:38:49 from 134.50.89.33

I don't think it would be it might just be the high mile weeks catching up. I'm got a few aches and pains as well from the high mile weeks.

I'm not going out for lunch either today. Take care Jeff.

From sam on Tue, May 19, 2009 at 17:00:57 from 90.210.160.129

wow, cant get up that early well done, and great training, I love running early in the morning as nobody about but other runners or bikers maybe, sounds nice.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6M very easy and very early (out the door right at 4am) as I had to be at work by 6am.  Warm but windy today.  Just easy miles.

No run at lunch due to meetings and slammed work schedule.

Saucony Trigdon Ride 1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.006.500.000.0016.50

8.5M easy this morning in nice cool (38 degrees) and calm weather.  Once again slow and easy with no watch, just getting in some base mileage.  Everything felt good, just hard to feel energized and awake this early so no real fast pace (probably around a 7:45 to 8:00 avg. pace).  Hope to get a run in at lunch if work will allow. (Trigon)

8M run at lunch on a beautiful day...56 degrees, sunny, light breeze.  1.5M easy with Pat B (he is tapering for the Pocatello 50M Trail run relay), then picked it up to MP for the remaining 6.5M (between 6:05 - 6:19).  Average overall pace of 6:21 which felt really easy.  I didn't want to go back to work!  (Ride)

Saucony Progrid Ride 2009 Miles: 8.00Saucony Trigdon Ride 1 Miles: 8.50
Comments
From wheakory on Thu, May 21, 2009 at 13:59:23 from 134.50.89.33

Jeff, I'm finding the samething with the energy just not there. I believe it's the higher miles catching up to us. Once the taper comes that will refresh the body. Plus it's just hard to awake early and just get the body to go.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.500.000.000.0018.50

I slept in this morning (til 5:30am) then got up to get some fuel in before the long run today.  Got some stuff done on the camp trailer (for camping this weekend, only our second time using it since we bought it last fall!), got the kids off to school then started the run.

Ran 1.4M to Community Park to meet Jon.  Then we took off down Sunnyside, through Snake River landing to the greenbelt to Freeman Park then worked our way home.  Stopped a few times for bathroom breaks, water, fuel.  Overall a good run at a pretty easy pace (neither of us was up to speed today) with some great conversation about many current topics (family, runnning, FRB, Ultra's, etc.).  About 15.5M with Jon then turned around and went home our separate ways.  Overall 18.5M in 2:13. 

Now off to camping with friends for the next 2 days!

Saucony Trigdon Ride 1 Miles: 18.50
Comments
From Adam RW on Sat, May 23, 2009 at 12:33:16 from 155.101.241.248

Enjoy the trip!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Slept in for the morning in the camper.  Man, this is going to be fun!  The campground was packed but it was actually really quiet.

Started out with Steve and Amy and quickly left them for my own pace.  I ran 5M on the rolling hills around Lava Hot Springs on a beautiful sunny and warm day.  It was quite fun being on hills instead of the flats of IF.

1.5M running around later in the day back and forth from camp for various reasons (forgotten ID, catching up with family, etc.).  We floated the Portneuf River, swam and did the slides at the big pool (interrupted by a severe rain and hail storm), sat in the hot pools, made a great steak dinner, campfire with s'mores, etc.  A pretty great day!

Saucony Tornado 2 2008 (T2) Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Got up early and ran 6M again on the hills around Lava Hot Springs by myself this time.  Heading home today so got the run in early, made a big breakfast, packed up the camper and hit the road.  A great second camping experience in the new trailer!

Saucony Tornado 2 2008 (T2) Miles: 6.00
Comments
From wheakory on Sun, May 24, 2009 at 20:31:51 from 24.116.159.75

Sounds fun. Where did you camp in Lava Hot Spring?

Great run. There's nothing like a big campfire breakfast even if it's cooked in a trailer. What type of trailer did you get.

From jtshad on Mon, May 25, 2009 at 13:28:43 from 69.20.188.98

We camped at the River's Edge Campground. I cooked the breakfast outside on the campchef on a cast iron skillet (not inside, this is still camping!).

We bought a 2007 Hornet Hide 19 footer that had 1 owner and used for only 1 season. Just the perfect size for us to fit into and for me to pull with the 1/2 ton pickup!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.003.000.000.0020.00

Nice run on a beautiful day!  2.25M to the Community Park to meet up with Jon Allen and Lynette.  15M with Jon and Lynette down through Snake River Landing and around the greenbelt through Freeman Park and back home.  Lynette pealed off at about 13M then Jon and I ran together back to the park for about 17M.  Then the last 3M I ran back home at a slow MP.  Overall a great run to start off the week!

Saucony Progrid Ride 2009 Miles: 20.00
Comments
From sam on Mon, May 25, 2009 at 14:25:21 from 90.208.239.185

nice mileage and sounds like the weather is geat there too!

From Adam RW on Mon, May 25, 2009 at 14:31:08 from 155.101.152.103

Have to love it when you can start off the summer dayz on such a high note.

From JimF on Mon, May 25, 2009 at 22:55:03 from 68.53.179.200

Definitely a great way to start the week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.505.000.000.0014.50

8M slow and easy early this morning in nice weather.  Nothing special, just a normal untimed early morning run.  (Trigon)

6.5M at lunch on a beautiful day once again.  1M wu pace (6:30) then 5M at MP (6:18 - 6:04 pace) which felt ok but a bit hard than I wanted today (probably from yesterday's 20 miler).  I was shooting for more like a 5:50 pace but it was not to be.  0.5M cd at 6:44 pace for a total time of 40:43 (6:16 avg. pace).  (Ride)

The next couple of days will be busy at work so no lunch runs.  Therefore I will try to get 10M in each of the next 2 mornings.  Friday is the work golf tourney and Kami works on Saturday morning...this week's running routine is shot!

Saucony Progrid Ride 2009 Miles: 6.50Saucony Trigdon Ride 1 Miles: 8.00
Comments
From wheakory on Tue, May 26, 2009 at 12:47:44 from 134.50.89.33

Jeff my first mile was an 8 minute mile and the second at 7:40. I find it difficult getting going early in the morning.

How many miles are you planning this week? I was thinking 70 -75 to kind of taper a bit?

From Robert on Tue, May 26, 2009 at 13:33:39 from 71.32.163.35

Jeff = Mr. Consistency. Great job!

From jtshad on Tue, May 26, 2009 at 14:41:58 from 204.134.132.225

Kory, I am going to try and get about 80 miles this week then about 65-70 miles the following week and about 25 miles the week heading into Utah Valley marathon.

Bob, thanks...I try!

From sam on Wed, May 27, 2009 at 05:28:55 from 78.32.130.9

So in two weeks Jt your doing low mileage, I might just beat you on mileage then LOL, I need to go do some more miles now happy dayz

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

Out the door at 4am for a longer run due to work commitments today.  10.1M at an embarassingly slow pace  (I won't even say it) but I got 'er done.  Hard time getting going and waking up then energy drain late in the run just made it hard to pick it up (though my last mile was my fastest!) so this was a true recovery run! 

Now off to work meetings all day today.

1M in the early evening with my son as he was trying out his new Asics running shoes...he did great and we finished a mile in about 9:00.

Saucony Trigdon Ride 1 Miles: 11.10
Comments
From Jon on Wed, May 27, 2009 at 09:46:42 from 138.64.2.76

My run yesterday afternoon was 8:56 pace (with double jogging stroller). I'm guessing you were faster than that...

From jtshad on Wed, May 27, 2009 at 14:33:34 from 204.134.132.225

You would have just barely won the Jeopardy question with that answer...

From Nevels on Wed, May 27, 2009 at 14:37:22 from 131.204.15.93

my run yesterday felt just like that. yay high mileage...

From sam on Wed, May 27, 2009 at 15:31:48 from 90.201.147.244

Hey Jeff, know the feeling too, im a sleepy head at the moment... its like sleep running at that time in the morning :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Sore throat, stuffy head...spring cold, yuck.  9M easy early but better than yesterday.  Overall a decent run, nothing special to report.

More meetings today, so no lunch run likely.

After a long day of meetings, met customers for drinks then headed to the zoo to see the new sloth bears with the family.  My son wanted to run again, so the whole family went out and ran a mile (my daughter biked) on a wonderful summer evening.

Saucony Trigdon Ride 1 Miles: 10.00
Comments
From JimF on Thu, May 28, 2009 at 10:25:36 from 65.208.22.25

Hope you get to feeling better. Seems to be a lot of junk going around right now.

From wheakory on Thu, May 28, 2009 at 12:46:27 from 134.50.89.55

Sorry to hear that buddy I hope you get better very quickly. I hate when a cold comes at the worst time. Great mileage though.

From Robert on Thu, May 28, 2009 at 14:11:54 from 71.32.163.35

Our oldest has a cold right now. When's this stuff gonna end? Get well soon.

From Lucia on Thu, May 28, 2009 at 14:37:18 from 74.9.147.114

Get well soon Jeff! If it makes you feel any better, even with the worse cold you can think of you would beat my marathon time :)

From Jon on Thu, May 28, 2009 at 21:17:43 from 75.169.159.37

Ugh.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.400.000.000.0010.40

Still have a slight head cold and sore throat, but not bad.  Slept in til 4:20 then out the door at 4:30 for a 9M run in 1:07:16 (7:29 avg. pace).  Better than the last couple of morning runs, but still nothing great. 

Off to the annual work golf tourney today.  Speed walking for 18 holes keeping up with the guys in the carts on a beautiful day.  I will count it as 1.4M.

Saucony Trigdon Ride 1 Miles: 9.00
Comments
From Bill Mandler on Fri, May 29, 2009 at 12:07:31 from 72.24.152.3

Jeff,

Are you running anything for the Bone & Back this year?

From wheakory on Fri, May 29, 2009 at 15:40:10 from 24.116.153.110

Jeff - great to here your feeling somewhat better. Just don't overdo it today. Make sure your getting enough vitamin c and fluids while in the sun.

Take care.

From jtshad on Sat, May 30, 2009 at 08:44:11 from 69.20.133.61

Bill, Pat Bragassa and I had toyed with running a 2 man team. But I haven't committed to anything yet because our plans that weekend are still somewhat up in the air bewteen my daughter's birthday and camping.

From wheakory on Sat, May 30, 2009 at 09:30:47 from 24.116.159.75

Bill, Jeff When is Bone & Back. I might be interested in running with someone.

From Bill Mandler on Sat, May 30, 2009 at 13:30:09 from 24.119.13.42

Kory,

Bone & Back is June 27th. I am probably going to do the full 40-mile solo race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

I determined that I don't have a cold, but instead am having allergy symptoms from all the pollen in the air right now...never had this before.

9M early this morning before my wife had to leave for work.  Nice morning, 50 degrees and no wind.  The allergies are making it hard to run and feel energized.

I will try to till the garden this morning before we take the trailer out to camp with friends later today.

Saucony Trigdon Ride 1 Miles: 9.00
Comments
From JimF on Sat, May 30, 2009 at 11:55:59 from 76.125.2.108

Hope you get to feeling better. My wife had a similar thing where she had never had allergies but then a couple of years ago they developed. Not sure what changes or causes this to happen.

From Jon on Sat, May 30, 2009 at 12:00:25 from 75.169.150.250

Camping again? Have fun!

Not sure if allergies are worse than a cold- get better, either way.

From sam on Sat, May 30, 2009 at 17:07:56 from 90.210.160.166

Yeah have fun camping, Allergies not good, try some anti-allergy tabs?

From Robert on Sat, May 30, 2009 at 18:55:24 from 71.32.163.35

Have fun camping! Sounds like a blast.

From Adam RW on Sat, May 30, 2009 at 23:10:35 from 98.202.223.65

This year is horrible for that. I had allergies in the past and then nothing since we moved here, until this last week... A little benadryl and I'm normally ok. Hope you have an easy fix as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Got up to camp near Stoddard Creek (close to the Idaho-Montana border) yesterday afternoon...beautiful weather and beautiful area.  My daughter said this is great since we are now doing 'real' camping (last weekend was in an improved campground in town, not out in the woods like today!). 

Got up this morning still feeling the effects of the allergies, but it was so nice out I had to go for a run.  6M in 45 on the trails...awesome to be off the asphalt in perfect weather!

Later after a great camp breakfast, Kami and I went for a 8M mountain bike ride on the trails and we had a great time (I will count as 3M easy). 

Headed home just about noon and cleaned out the camper.  Then we spent the afternoon planting the garden.  Busy weekend!

Saucony Tornado 3 (T3) Miles: 6.00
Comments
From rockness18 on Mon, Jun 01, 2009 at 20:08:29 from 69.183.233.238

Sounds like a great family time...nice!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.300.000.000.0013.30

7M easy early this morning before my wife had to head off to work.  Nice and easy in warm and cloudy conditions.  A bit of a sprinkle near the end of the run.  Good start to the week.  (Trigon)

6.3M on a rainy and humid day at lunch.  1.5M slower with Pat B (he was running an easy day today), 4.5M at 6:30ish pace (a bit of intestinal distress didn't help), 0.3M cooldown.  Overall an ok run in 42:50.  (Ride)

Saucony Progrid Ride 2009 Miles: 6.30Saucony Trigdon Ride 1 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.005.000.000.0014.00

7M easy early again this morning in warm (50 degrees) and rainy weather. Just nice and easy down Sunnyside and back, stopped and talked with Andrea about running plans later this week.  No feet or leg pain, allergy symptoms down but still a little congestion and a little cough.  (Trigon)

Great topic of "Big workouts" on the discussion forum.  BW is what I think can help me progress, but I just need to figure out how to find the time to make them happen.  I usually try to get a "fast/big" run in at lunch, but I am limited to around an hour to make it happen (including dress and showering).  Morning runs just are not conducive to this type of workout...a canundrum for me to solve and move up with my training. 

7M at lunch on a cooler and rainy day.  I had wanted to get a good tempo run in but from the start I kew it would be a challenge due to intestinal distress (even before the run).  1M relatively easy, then tried to pick it up and hit major intestinal issues (2 stops in little over 0.5M...that goodness for restrooms around the greenbelt).  After stops, felt better but still had trouble really pushing it to tempo.  1M cooldown around the park to finish the run.  Not the best run, but ok considering the circumstances.  Oh, and my legs felt pretty tired...I think I need the taper next week to be ready to race!  (Ride)

1-6:39, 2-6:13, 3-6:22, 4-6:27, 5-6:10, 6-6:18, 7-6:50.

Saucony Progrid Ride 2009 Miles: 7.00Saucony Trigdon Ride 1 Miles: 7.00
Comments
From sam on Tue, Jun 02, 2009 at 10:18:20 from 90.210.160.166

Jt, I struggle too with sessions in the morning its hard to get going let alone a session... I believe allot of athletes are the same and you could get injured doing fast stuff in the morning...

I started training in the morning and have done 2 sessions in the morning it does seem allot tougher than when I do them in the afternoon...

1hr isnt long enough really as you will be rushing through and maybe cut the warm down short and this wouldnt be great, in the past Ive got injured trying to fit a good session in and not warming down properly.. not sure what to suggest ??

From Jon on Tue, Jun 02, 2009 at 15:14:54 from 138.64.2.76

Jeff- I also understand your BW problem. There is no way I would ever try one in the morning on a normal workday- it would require me to get up at 3:30, and to have the speed that early. Not happening. And one hour isn't enough time at lunch.

The only time I do them is evening. I don't know if you can work that into your schedule, or if you would have to find something else (or not do them). It would be 1-2 evenings/week. Sometimes I do them as late as 8 pm, then don't do a morning run the next day. I envy the people who don't leave for work until 8 or 9 am, that's for sure.

From Burt on Tue, Jun 02, 2009 at 19:00:54 from 68.76.197.194

I like the new profile pic. It makes me chuckle when I think back to watching the video of you with Josh Cox and he asked you what time you were shooting for. After you told him he was like, "Okay. Guess I won't be taking it as easy as I'd hoped." LOL!

From Adam R Wende on Tue, Jun 02, 2009 at 23:51:39 from 98.202.223.65

Jon stole my comment. I would also suggest evening...

From Samantha Dean-Howard on Wed, Jun 03, 2009 at 07:10:17 from 78.32.130.9

Yes good Idea Evening.... for sure I dont need to be in work till 8.50am, but I do the school run.... so its hard fitting it in before this.

Maybe do one in the week evening and then if you can one of a weekend.....

or try tempo run in your long run ???

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.000.0012.75

Stretched this morning's run out a bit. Got up and out the door at 4:20am...feeing tired so originally thought only 6M. Well I then decided I was going for 6.5M, then just over 7M when I ran into Andrea and decided to go with her for a bit and ended up with 8.5M...slow and easy. Weather was nice...51 degrees, no wind or rain. Allergies are getting better everyday, just tired this monring, bring on taper week.(Trigon)

4.25M at lunch on a nice day...65 degrees, partly cloudy and no wind.  Shorter run due to being at the site and trying to remember I need to taper!!!  Easy at about a 6:35ish pace. (Ride)

Saucony Trigdon Ride 1 Miles: 8.50
Comments
From Mark Palamar on Wed, Jun 03, 2009 at 11:15:53 from 24.129.132.74

Your dedication is amazing - 4:20, makes 6:00 seem slothful. Running with someone else sure makes it easy to run a little farther.

From on Wed, Jun 03, 2009 at 16:41:58 from 90.210.160.166

Yes my 6am mornings are slothfull to your 4.20am. they just are, but IM a sloth anyways when it comes to mornings...

Great running well done, remember taper, someone has to remind me when its tapering... hang on in their dont go crazy LOL

From Robert on Wed, Jun 03, 2009 at 21:32:04 from 71.32.163.35

Yeah, don't diss the taper!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

7M early this morning in very nice weather.  Got out the door about 4:15am so I could be back in time for Kami to make it the gym before I had to go to work.  Kami may be getting more regular in her routine now that the kids are out of school for the summer.  I was going to go hill repeats with Andrea and Lynette but didn't make it and instead did a solo run through Snake River Landing.  This was probably the best early run I have had in quite a while...started easy but ended up finishing strong in about 50 minutes.  Felt really good, energized and the allergies symptoms continue to subside.  (Trigon)

We took the kids to see "Night and the Museum Battle for the Smithsonian" last night, a good movie and pretty good sequel. 

4M easy (6:45ish) at lunch on a really nice day...partly cloudy, low 60's, light wind.  Just easy paced miles to soak up some vitamin D, stretch the legs and relax the mind.  (Ride)

Saucony Progrid Ride 2009 Miles: 4.00Saucony Trigdon Ride 1 Miles: 7.00
Comments
From Sam Dean-howard on Thu, Jun 04, 2009 at 14:32:44 from 90.201.147.127

oooh .045 in front on the mileage not sure how Ive done that, but running twice a day and Im feeling great, well done on your morning run excellent, and your afternoon run too :-)

From jtshad on Thu, Jun 04, 2009 at 14:35:01 from 204.134.132.225

Thanks...great mileage for you!!! Maybe I will go out when I get home for 1/2 mile....;-)

Glad you had a good two-fer day today and that you are feeling well, keep up the work to stay a 'happy bunny'!

From Sam Dean-howard on Thu, Jun 04, 2009 at 16:17:47 from 90.201.147.127

haha okay! im sure you will overtake me by the end of the week LOL

Yeah im enjoying being back in the full training mode after my injury....

That film night at the museum I thought was fantastic real funny...

From Neil on Thu, Jun 04, 2009 at 17:30:30 from 164.165.24.5

My allergies have calmed too- with a little help from Zyrtec. I find that is much easier to run when you're not blowing snot rockets every 5 mins. :-)

From rye on Thu, Jun 04, 2009 at 23:11:02 from 97.121.2.79

I might see ya Saturday. I'll be running up to the dump in the morning from my home. Hope your run goes well and good luck with the race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Slept in a bit this morning as it is my day off.  6M in 43 minutes on a nice morning, 51 degrees, partly cloudy and a light breeze.  Started off ok at about a 7:50 first minute and progressed to 6:31 for the last 2 miles.  Everything felt good, energy ok...only run today for taper before a longer run tomorrow to prep for UVM (downhill, 13 miles). 

Saucony Progrid Ride 2009 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.006.000.000.0014.00

14M run down the Sunnyside hill from the dump to home with Lynette and Andrea in overcast, cool (44 degrees), light wind and light rain.  We ran with McKay for a part of the time as well and I also ran into and met Ryan K. (Runninrye on the blog) while heading down the hill.  Overall average in 6:25, with most of the downhill sections in sub-5:30 (5:10, 5:11 best miles and they felt easy) except for sections where I ran back to check on the ladies or to chat for a while with Ryan.  Once on the flats, stayed in the 6:30 range except where I check on friends (Andrea's calf really started to hurt around mile 6).  The downhill's felt easy and great at a good pace which was what I was looking for to be ready for UVM.

Saucony Progrid Ride 2009 Miles: 14.00
Comments
From rye on Sat, Jun 06, 2009 at 15:19:32 from 75.174.21.137

Hey it was nice to meet you. Good luck next weekend and enjoy the journey!!!!

From Robert on Sat, Jun 06, 2009 at 21:52:21 from 71.32.163.35

Best wishes Jeff! Run like the wind!

From Jon on Sun, Jun 07, 2009 at 09:40:19 from 75.169.153.187

Just one week to go...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

My legs were pretty sore this morning, both quads and my left calf...good thing this is taper week.  4M early before church in overcast, cool and rainy skies.  I got pretty wet but it was a good shakeout run. 

Saucony Progrid Ride 2009 Miles: 4.00
Comments
From Kory on Sun, Jun 07, 2009 at 23:19:36 from 134.50.223.250

That's why I didn't push hard on Saturday in the 10k race. I didn't want to be sore. But you'll be fine for race day you always are. In fact Saturday's run will be a benefit.

From Sam Dean-howard on Mon, Jun 08, 2009 at 05:08:52 from 78.32.130.9

Jeff the wonders of the taper, Why do we always feel worse and find lots of niggles during taper, but you will be fine on race day.... (plse remind me of what im saying when im tapering LOL)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

3M very easy this morning in cool and wet weather. This was just a shake out run as my legs were a bit sore from Saturday's run (quads and calves especially). Rolled my legs when I got back...no worries just the kink's from an agressive downhill run. (Trigon)

5M at lunch time with Pat B. in cool and cloudy conditions...perfect running weather actually!  Nice and easy shake out run (legs are still a bit stiff) with great conversation about our race strategies for this weekend (he is running Teton Dam Marathon in Rexburg...expect to see him as the winner).   (Ride)

Saucony Progrid Ride 2009 Miles: 5.00Saucony Trigdon Ride 1 Miles: 3.00
Comments
From Jon on Mon, Jun 08, 2009 at 14:50:24 from 138.64.2.76

So why exactly is Pat doing Teton Dam? And I think both of you will win this week.

From Jon on Mon, Jun 08, 2009 at 14:52:58 from 138.64.2.76

By the way, this was on Sasha's blog today:

So far we have two Kenyans (William Tete and Ezekiel Ruto), Seth, Jeff McClellan, me, Kory, and Jeff Shadley.

Quite the competition.

From jtshad on Mon, Jun 08, 2009 at 14:53:23 from 204.134.132.225

Pat is running TDM because it is so close to home and with all his stuff going on it just works better schedule wise (plus he wants the challenge of the hills!).

As for me, I think I can make top 5, but with Shin, Jeff M, Sasha, Walter and William Tete (elite Kenyan) all running, it will be fast...and fun to watch it unfold. Just have to run a smart race and see what happens!

From jtshad on Mon, Jun 08, 2009 at 14:55:10 from 204.134.132.225

Ok, make it another Kenyan as well!

From Jon on Mon, Jun 08, 2009 at 17:56:42 from 138.64.2.76

You'll do great. Just have fun and get some roadkill at the end.

From Adam RW on Mon, Jun 08, 2009 at 22:34:12 from 155.101.241.49

Sounds like a good start to the week and the comments section sounds like a good plan for the weekend.

From Sam Dean-howard on Tue, Jun 09, 2009 at 12:16:30 from 90.201.147.127

excellent the race sounds like its going to be exciting to watch, and will help you push it too.... good luck :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.354.000.000.006.35

6.35M run at lunch on a beautiful day...sunny,calm and about 60 degrees.  Started off at MP for the first 4M (6:15, 6:13, 6:25, 6:25).  About 2.5M in my calves/achilles started to tighten so I slowed up a bit.  At about 3.75M I caught up with Dan S and we ran the rest of the way back together at a easy pace (~7:20ish).  Nice taper week run. 

Saucony Progrid Ride 2009 Miles: 6.35
Comments
From Sam Dean-howard on Tue, Jun 09, 2009 at 16:16:38 from 90.201.147.127

Great running and well done for holding back keep it up for a great race.

From Brian on Tue, Jun 09, 2009 at 17:06:51 from 24.57.66.239

In answer to your question....the 8.12 MP is what I need for a BQ, but I am finding that my MP now is between 7.30 and 7.45 minutes. I guess the recovery pace I posted today would be a bit faster than a recovery pace should be for me.

I'm feeling quite good right now, but I agree, I need to back off somewhat on the mileage to prevent a injury.

Brian.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

6.25M run at lunch with Pat B. on a nice day...55 degrees, no wind, cloudy.  Nice easy conversational pace (7:14) for the run just to keep legs refreshed and to shake them out a bit. 

Looking forward to the race on Saturday, quite a group up front...it should be fun.

Saucony Progrid Ride 2009 Miles: 6.25
Comments
From Mark on Wed, Jun 10, 2009 at 22:35:37 from 173.168.88.68

Good luck with Saturday's marathon!

From JohnR on Thu, Jun 11, 2009 at 00:25:39 from 97.121.30.10

Jeff - Have a great race in Utah Saturday. Can we expect another 2:40:32? (were your last 2 marathons run in exactly the same time?!)

John

From jtshad on Thu, Jun 11, 2009 at 09:48:55 from 204.134.132.225

Thanks guys. John, hopefully not a 2:40:32 (I want to be lower!).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Short easy run of 4.25M before work this morning in nice running weather (45 degrees, no wind, no rain).  Just a easy taper run in my racing shoes to keep the legs fresh...did this one early due to work meetings today.

 

Saucony Tangent 3 Miles: 4.25
Comments
From Kory on Thu, Jun 11, 2009 at 09:29:47 from 24.116.159.75

Are you running this afternoon. 2:35 might be doable unless the weather is a mess for us.

From jtshad on Thu, Jun 11, 2009 at 09:48:05 from 204.134.132.225

No run this afternoon.

From Barry on Thu, Jun 11, 2009 at 12:21:59 from 67.61.234.251

Good luck on your race Saturday!

From Dan S on Thu, Jun 11, 2009 at 15:39:45 from 204.134.132.225

Good job on the taper. With all the good training miles you have put in, you will do great in the marathon

From Neil on Fri, Jun 12, 2009 at 00:01:06 from 174.19.148.214

Best of luck Saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3M easy after sleeping in a little (went out at 5:20) in pretty warm and misty/rainy weather.  Ready to race tomorrow.

Driving down to Provo this morning with the family.  Looking forward to seeing all the FRB'ers.

Saucony Progrid Ride 2009 Miles: 3.00
Comments
From Jon on Fri, Jun 12, 2009 at 08:51:19 from 75.169.140.55

You've trained hard. Now have fun and do well tomorrow. Good luck.

From jtshad on Fri, Jun 12, 2009 at 08:58:08 from 69.20.188.98

Thanks! Looking forward to hearing how you do as well!

From rye on Fri, Jun 12, 2009 at 09:21:57 from 97.121.2.79

Hope you had a good taper week. Good luck and thanks for the words of encouragement!!

From Jeff Fogg on Fri, Jun 12, 2009 at 09:32:27 from 204.134.132.225

Good luck my man. Run like you can and try to have fun. Hope the weather behaves for you. I can't believe that you still got up that early to run when you are not even coming to work. Do you ever sleep past 5 am?

We'll be cheering for you from here. Looking forward to your report.

From Sam Dean-howard on Fri, Jun 12, 2009 at 12:11:03 from 90.201.147.217

Good Luck and looking forward too to how well you do and your report.....

From Julie on Fri, Jun 12, 2009 at 12:48:14 from 63.225.232.205

Good luck tomorrow. I wish I could be there to cheer all you FBR's on. I look forward to reading your report.

From JimF on Fri, Jun 12, 2009 at 18:06:19 from 68.58.15.32

Good luck tomorrow! Looking forward to seeing the report. I'm sure you will do great as usual.

From jtshad on Fri, Jun 12, 2009 at 23:36:10 from 12.185.42.162

Thanks everyone! Right now the weather looks to be cool and rainy.

UVM has really grown, 100 runners last year, nearly 1000 this year (thanks to Utah Grand Slam)!

Race: Utah Valley Marathon (26.2 Miles) 02:41:40, Place overall: 8, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

Quick update:  2:41:40ish, 8th overall, 1st in AG.  Disappointed with my time (didn't even hit C Goal of sub 2:40).  Course not as fast as I thought.  Calves started to have issues early (4M) and my last 5M was a death march. 

More later.  Ok here is later...

Walked to the bus pickup with Kory and Bill M and met up with MattK (from the Blog), Walter and his friend Scott.  Nice ride up to the start.  Only had about 40 minutes to wait.  Got ready and saw lots of FRB'ers at the start then we were off.

Ran steady with Walter from the start.  The front pack of 4 guys took off about mile 2, followed by Sasha and Jeff (Steve A joined them shortly as well) and Kory was running just back of us for most the race (until he passed us!).   Steady and easy on the rolling downhill out of the canyon.  It was a beautiful running day and nice scenery.  However, about 3 miles in I could start to feel my left calf tightening and I mentioned it to Walt at mile 4.  So here we are, me and my calf and Walt and his cold congestion trying to run fast, quite a pair.  We are hitting our splits ok (averaging about 5:50ish) coming down the canyon.  Lots of mileage on concrete (which sucked, it was very hard and we could both feel it). 

Hit mile 10 at 58:35ish feeling ok (calf still tight, Walt having issues with his congestion still).  Start to get into Provo and all the turns start!  This was actually a real pain in the butt.  Hit half at 1:17:22 (a little behind now) and Walt has to duck into the portapotty.  I see Kory coming on as we run an S-curve (the first of many sharp turns)!  Still a slight downhill but feeling mostly flat. 

We run into town and get away from the highway (by running behind a strip mall, how scenic!) and onto the Jordan River Pathway.  Now the curves and dips really start as we wind along the river and duck under roads via tunnels...momentum sappers!  I start to see Steve A at mile 16 and can tell he is slowing (as am I..my average pace is now moving from 5:50 closer to 6:00 all the time, yikes!).  I tell myself to stay patient as there is a lot of race left and my calves are still tight, no need to implode trying to catch Steve.

At mile 18, I am coming up on Steve and he stops and tells me he is done.  I wish him well and marshall on knowing that Kory is coming on.  I am running in 7th, but the legs are weakening and the calves are preventing me from pushing with full power on the kick.  I only took 3 gels during the race (at 7M, 15M and about 19M) but I don't think any more would have helped.  I am walking the line between trying to maintain a decent pace and not pushing too hard so I don't crash even more and cramp up hard.

At mile 23, Kory catches me and we run together for a stretch.  He is such a strong finisher I try to stay with him but my legs don't respond (still no power) so I just try to keep him in sight.  At mile 25M I see him weaving all over the road (is he going to fall?  no, he is just trying to be a good friend and pull me along!) as he looks back to try and encourage me to come up...not in the cards.  He puts nearly a full minute on me in the last 3M, great job Kory!

As I enter the mall parking lot, I just start to push with all I have...since I missed my A, B and C goals I think maybe I can get 2:40:32 for a third time...nope.  As I hit 26M, I run as hard as I can to the finish and cross the line pretty pissed off at myself. 

Overall an ok race but disappointing in the time and my fitness.  The course was not nearly as fast as I thought it would be (Sasha told me this right before the race, he was right).  Still have some tweaks to do in my training to try and get back in the 2:30's in a future race.  Focus on more "big workouts" and long intervals, more hills and more fast finish long runs (including at least 2 20+ milers) before the next marathon.

Splits:  1-6:09, 2-5:39, 3-5:52, 4-5:54, 5-6:10, 6-5:45, 7-5:39, 8-5:47, 9-5:47, 10-5:43, 11-5:51, 12-6:08, 13-6:00, 14-5:51, 15-6:02, 16-6:09, 17-6:14, 18-6:18, 19-6:21, 20-6:29, 21-6:28, 22-6:35, 23-6:49, 24-6:34, 25-6:42, 26-6:41, 0.2 (0.34 on garmin)-2:08.

 

Saucony Tangent 3 Miles: 26.20
Comments
From MichelleL on Sat, Jun 13, 2009 at 12:51:24 from 71.35.250.200

Hey, it was nice to cheer you on, sorry you didn't hit your goals, but hey at least you can run :) You still looked cheerful at 5.5 miles!

From Bonnie on Sat, Jun 13, 2009 at 13:30:19 from 75.164.110.212

Sorry about the off day Jeff. I am impressed that you had the fortitude to keep going when things went awry so early on.

From MarcE on Sat, Jun 13, 2009 at 13:30:49 from 24.155.140.8

A 5 mile death march to the finish and still went sub 2:42, not too shabby. Congrats on your 1st place AG award. Not only are you speed on the course, but you were the first to post a race report for UVM!!

From Holt on Sat, Jun 13, 2009 at 13:37:22 from 75.169.89.6

Got to love the crawl to the finish! That's alright, you'll be up and ready to crank out some good stuff next time.

From josse on Sat, Jun 13, 2009 at 13:45:57 from 70.193.180.227

Funny my last 6 were a death march. Great job!

From Burt on Sat, Jun 13, 2009 at 14:03:14 from 98.167.151.26

Ha! I was going to say that's how Josse described hers. Can't wait to hear the rest of the details, even if you weren't happy with the outcome it will be something we can all learn from.

From Dallen on Sat, Jun 13, 2009 at 14:18:59 from 76.192.187.131

The elevation profile looks great, but it's tough to run those last flat miles after getting beat up by the early downhill. Same problem as the TOU marathon.

Chalk it up as a learning experience.

From Sam Dean-howard on Sat, Jun 13, 2009 at 15:08:59 from 90.212.41.56

Sorry to hear it didnt go as well as planned Jeff, well done for hanging on in there on the death march I know how that feels It makes you a stronger runner for future racing...

Your pain threshold has deffo had a shake :-)

From Kelli on Sat, Jun 13, 2009 at 18:22:58 from 71.219.76.64

Sorry you were not happy with your time! I heard many rumbles about this course not quite being what people expected! Rest up and the next one will be better!

From JimF on Sat, Jun 13, 2009 at 19:42:13 from 68.58.15.32

I know that you didn't hit your goal but it is another solid marathon and you seem to be able to consistently run good races. On the right day and right course you will nail a good one...

From Maurine/Tarzan on Sat, Jun 13, 2009 at 21:35:58 from 97.117.76.29

I think a lot of us struggled after getting off the parkway section. Great job on the race.

From Adam RW on Sat, Jun 13, 2009 at 22:32:45 from 98.202.223.65

For dealing with 22 miles of calf issues I would say great effort!

From Jon on Sat, Jun 13, 2009 at 22:51:16 from 75.169.139.27

Tough race today, Jeff. But you're doing 5 marathons this year, so we'll chalk this up as your mulligan. Still, you did a 2:41 despite a death slog.

From Little Bad Legs on Sun, Jun 14, 2009 at 00:43:58 from 24.216.235.183

Nothing quite like a death march to finish off a race, eh? Way to keep with it despite the challenges that surfaced early on.

From Bill Mandler on Sun, Jun 14, 2009 at 10:32:24 from 24.119.13.42

Jeff,

Nice job on the race. I agree that the course is tougher than it looks with all the turns and the steep hills at all the tunnels. I think those constant up/downs probably did me in.

From Kory on Sun, Jun 14, 2009 at 11:44:17 from 209.181.83.234

I was trying to encourage and get you to follow me because that's what friends are for. I don't need to be competitive when I want to push someone else to help me push. I was hoping if I picked it up that would bring the motivation and give you one last push. You did great Jeff and hit the Half Way in perfect fashion.

From Ashbaker on Sun, Jun 14, 2009 at 12:05:34 from 98.98.182.198

Jeff, The parkway sucks as a running course. You did pretty well I think. I enjoyed meeting your family also. See you next time!

From Dave S on Sun, Jun 14, 2009 at 17:09:28 from 4.254.231.85

Way to be tough. 2:41 on an off day is impressive.

From Barry on Sun, Jun 14, 2009 at 20:53:00 from 75.174.16.168

Jeff,

I think you did awesome. Some times things don't go our way, but that is the best time to learn something. Now the question is what did you learn?

From mattk on Sun, Jun 14, 2009 at 23:37:02 from 69.169.164.230

I think missing all of your goals was about par for the course yesterday! Seems most everyone didn't hit them. Nice race, and it was good to meet you and your family.

From Mark on Mon, Jun 15, 2009 at 09:41:33 from 168.103.223.128

Quite impressive for a death march. Great job on toughing it out. You've paid more dues and are now set up for an awesome next race! Also, big congrats on 1st place age group.

From richborget on Mon, Jun 15, 2009 at 09:49:01 from 67.77.148.152

Wow, you are impressive! I am still hopeful that I can improve and reach my current dream of 2:45. First, I have to break 3 again.

From Dan S on Mon, Jun 15, 2009 at 10:22:51 from 204.134.132.225

Way to tough it out with a bad calf, which was probably aggravated by running on concrete. It sounds like this course was more of a bear than expected. That is still a very respectable time. Great job!

From Neil on Mon, Jun 15, 2009 at 14:08:33 from 164.165.24.5

You probably don't want to hear this but congrats for grinding it out like you did and competing your arse off to still finish in the top 10 of a loaded field. Very impressive.

From argentinerocket on Mon, Jun 15, 2009 at 17:24:30 from 74.9.147.114

First in your age group and 8th overall sounds fantastic to me! Plus you got to hang out with all those fast guys and gals! Congratulations and quit pouting, you did great! :)

From jtshad on Mon, Jun 15, 2009 at 17:42:42 from 204.134.132.225

Thanks everyone. Overall it was still a good race, I just set my sights high and didn't quite get what I was shooting for. A good learning experience and fun time running/talking with friends.

Thanks, Rocket, no more pouting!

From Superfly on Tue, Jun 16, 2009 at 09:34:14 from 208.117.127.110

That is still a great effort even though things weren't all working well for you. A top 10 finish is never bad.

From Robert on Wed, Jun 17, 2009 at 19:14:10 from 71.32.163.35

Sorry this is a little late, but great job finishing this one in the face of adversity. You made the best of it and that's all you can ask of yourself.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

After the race yesterday, we move up to SLC (nicer hotel, closer to other activities for the family) and spend the afternoon at the Museum of Natural History and playing in the pool with Kory and Rachelle's kids.

After a fitful night sleep, we head to Hogle Zoo on a great morning with the Wheatley's for a fun morning.

Drive back to IF after a quick lunch to find out horrible news.  A good friend of ours died over the weekend leaving a wife and 3 young children.  Pretty close friend's of ours (mostly through mutual friends)...very sad.

Comments
From rockness18 on Mon, Jun 15, 2009 at 22:43:25 from 69.183.233.238

Jeff, sorry to hear the news...sounds devastating. I hope the family has a good support system...I'll keep them in prayer.

From JimF on Tue, Jun 16, 2009 at 13:24:40 from 98.214.104.51

Sorry to hear about your friend. It is tragic news when kids are left behind. I can't imagine that. They will be in our prayers.

From jtshad on Tue, Jun 16, 2009 at 13:32:42 from 204.134.132.225

Thanks guys.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

4M easy early before Kami' goes to work...slow and uneventful except for being charged by a big dog. Legs feel ok, calves still tight a bit.

5M at lunch on a wonderful afternoon.  First 2.5M with Dan S, then back to the office.  Just have to clear my head after talking to friend's about our friend who died.  Nice easy run at an average 7:14 pace...legs felt good but still in recovery for sure.

Looked and found out my buddy Pat B. won the Teton Dam marathon in a time of 2:39:39!!!  That is a tremendous time on that tough course!  Way to go Pat!

Saucony Progrid Ride 2009 Miles: 9.00
Comments
From Kory on Mon, Jun 15, 2009 at 15:46:47 from 24.116.153.110

Sorry about your friend Jeff. I will pray for you and the family.

Nice running and good time to clear your head and think about life.

From jtshad on Mon, Jun 15, 2009 at 16:07:15 from 204.134.132.225

Thanks, it is really quite a sad situation.

Really makes you think about your life and how you are living it. We all make mistakes and have our faults, but seeing someone close to you and who is young leave us makes you take stock and look at your values more closely.

From Sam Dean-howard on Mon, Jun 15, 2009 at 16:53:06 from 90.195.99.119

Jeff, sorry to hear about your friend, it does make you re-evaluate your life when these tragic events happen. Life is a gift.

Hope you can still enjoy your time with the family and friends at such a hard time, thoughts with you all.

From Jon on Mon, Jun 15, 2009 at 18:01:18 from 138.64.2.76

Sorry about your friend.

From Neil on Tue, Jun 16, 2009 at 12:02:19 from 66.195.45.4

Wow, another course record for your buddy and it's faster than his course record at Mesa Falls last year. Very impressive.

PS- sorry for your loss.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5M very easy early this morning.  Great weather, legs just very dead today...recovery week! (Trigon)

5M easy at lunch out on the desert at the site facility.  Nice sunny and warm day with no wind.  Just nice and easy...ran 0.5M with Ron N. who is training for a sprint tri and is nursing a sore knee.  (Ride) 

Saucony Progrid Ride 2009 Miles: 4.00Saucony Trigdon Ride 1 Miles: 5.00
Comments
From Kory on Tue, Jun 16, 2009 at 16:11:12 from 134.50.223.250

Okay Jeff what happened to our days-off both of us were going to take? :-)

Nice running. We need to converse privately on what type of workouts we could both do during the week to get faster. Maybe we can keep each other motivated even with the distance between us. I think we both need the same training techniques.

From sam Dean-Howard on Tue, Jun 16, 2009 at 16:42:49 from 90.195.99.119

great running well done

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

6M early on a nice morning, 50 degrees and no wind.   Nice and easy, legs heavy again...I can definitely tell I am in recovery mode.  Hard to get up and out the door but I always feel better after a run.  (Trigon)

5M run at lunch on a nice day in 37:15.  Nothing special, inside of quads a bit sore today but nothing to worry about.  (Ride)

1M after dinner with my son in 9:30...gotta keep him running.  He did great, we were talking the whole time and he sprinted to the finish.

Saucony Progrid Ride 2009 Miles: 5.00Saucony Trigdon Ride 1 Miles: 6.00
Comments
From AmberG on Wed, Jun 17, 2009 at 11:03:08 from 64.255.88.143

Hey thanks for the comment and Congrats to you on winning Masters and Age Group in the marathon! Amazing Time!!! Utah Valley is a great run I decided!

So sorry to hear about the loss of a friend, hoping all is well with you . . .and their family.

Your miles are high for a "recovery" week - - - great job! I'm feeling like a slacker - - just need a little break!

From sam Dean-Howard on Thu, Jun 18, 2009 at 06:45:26 from 78.32.130.9

Great running Jeff, its hard to keep motivated after racing a Marathon but its all worth it in the end think of the coming marathons and halves. :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5M easy early this morning...hard to get up, tired and unmotivated.  Planned 4, ran 5.  Quads still a bit sore.  (Trigon)

5M easy at lunch on a beautiful running day.  About 0.25M into the run, my foot "twinged" big time, felt like a pop run under the ball of my foot.  I stopped and stretched it out and the sharp pain stopped.  It didn't bother me the rest of the run but I will watch it.  (Ride)

Saucony Progrid Ride 2009 Miles: 5.00Saucony Trigdon Ride 1 Miles: 5.00
Comments
From Kory on Thu, Jun 18, 2009 at 14:12:36 from 134.50.89.55

I think after a marathon your motivation drops a bit because it's over. But I think me and you need to take days off but we don't and get right back into it. I believe it's because we like the exercise not because were training again. But we both should really take it easy and enjoy family and not run for a bit. Just something I've been thinking about.

Were you planning on doing any sort of long run this week?

From Jon on Thu, Jun 18, 2009 at 15:18:08 from 138.64.2.76

Watch that foot, for sure.

From Kelli on Thu, Jun 18, 2009 at 15:54:01 from 71.219.76.64

I am spreading my comments out across the blog. Thanks for your comment. I am over it and HIM. The shock value got me for a minute, but who flippin' cares, right???

Sorry about your foot today, hope it was just a phantom running pain.

Hey, you came in 8th last weekend, so I saw you! I was still holding Sara and Sasha's baby at that point it time. Go figure. GREAT JOB, you are fast. Very impressive.

Which guy are you in that picture?

From jtshad on Thu, Jun 18, 2009 at 16:22:01 from 204.134.132.225

Kelli, the guys in the picture are (left to right):

Peter Reid (3 time Ironman world champ), me, Adam Goucher, Josh Cox (50K AR). This was a pic from Boston at the expo...Josh and Peter were my personal pacers at the race...a great experience!

From Kelli on Thu, Jun 18, 2009 at 16:33:54 from 71.219.76.64

Fun stuff! Personal pacers would be NICE!! I thought that looked like the expo.

Wish I had known who you were at Utah Valley, I would have cheered very LOUD!!!

Good luck with that sub 2:30! I look forward to reading about it when it happens.

From rye on Thu, Jun 18, 2009 at 19:33:11 from 97.121.2.79

I am meeting up with a friend in Pocky for a long run, though I would like to run the race this weekend. Hope your legs get back to normal. Week after can be a bear.... Have you ever seen so much rain? I think I would stick close to a home with all the comforts!!!!! Roof, running water,warmth, dry clothes, etc........

From sam Dean-Howard on Fri, Jun 19, 2009 at 11:49:31 from 90.195.99.119

HOly Moly your thinking of doing a 10k a week after a marathon, I think your brave and you must know your own body too! I wouldnt do it but im injury prone to say the least:-) oh be careful with your foot..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Slept in and went out for a run after the sun had come up!  9M in 1:01 (avg. 6:48) after an easy mile, then I started to push the rest of the miles between 6:50 and 6:30.  Foot a bit tender this morning but not bad.  I will ice it and continue to watch it.  

We probably aren't camping this weekend as the weather tomorrow is supposed to turn nasty in Island Park/Yellowstone (thundershowers, 50 degrees and wind) even though it is beautiful right now.  Even with the camper, spending the whole weekend in 120 square feet with 4 people would not be the most enjoyable.  So, stick around, play outside today.  I might try to run the big local 10K race tomorrow...we'll see.

Got home from the run and discussed the weekend plans with the kids...no to camping due to weather.  Kids got invited to play at a friends house, so Kami and I went out for a 4M run...she did great and her foot did not bother her.  Average pace of 8:45!  Nice to run with her again!

1M with the whole family as a "practice" for the race tomorrow.  I am going to run the Scenic River Classic 10K and Justin and Katelyn are doing the kid's 1M fun run.  It is very cool how excited they are about it!

Saucony Trigdon Ride 1 Miles: 14.00
Comments
From Kory on Fri, Jun 19, 2009 at 12:45:36 from 134.50.89.55

Jeff what time is the race tomorrow and where in case I what to run on my dead legs?

Great pace and run this morning.

From jtshad on Fri, Jun 19, 2009 at 14:33:36 from 69.20.188.98

The race is down at Freeman Park area, I think it begins at 9am...but I am not sure. Go to dwinc.org for more info.

I might see you there if you go, I am still undecided...my legs feel good, but my foot is worrisome and the family plans may not agree with the timing.

From Superfly on Fri, Jun 19, 2009 at 15:05:44 from 208.117.127.110

Don't go destroy all the other competition at a local 10k. Let the kid's win one for once:)

From Kory on Fri, Jun 19, 2009 at 17:28:37 from 134.50.89.55

My legs are not bad. It would be kind of nice to see what I can do on them a week after a marathon. Then again maybe it's smart we both whole off, because we both could get injured. Hearing about Bill being injured is a warning sign and depressing enough.

From Kory on Sat, Jun 20, 2009 at 00:30:25 from 24.116.159.75

Jeff I'm running Leg 2 of Bone & Back next week on an eight man team. They might need another runner would you be interested? I'm not sure yet, because one of them is thinking about dropping but I thought I would see if you might be interested. They will pay for the fee.

Race: Scenic River Classic 10K (6.2 Miles) 00:35:09, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.005.200.0010.20

I ran the big local fund raiser race, the Scenic River Classic  2nd overall to a 18 year old by about 10 seconds...not a bad time considering I ran marathon a week ago.

Went out easy in the race and was sitting patiently behind Cody (1st place) throughout the whole race until about mile 5 where he slowed and I caught him at 5.5M.  Almost got hit by a car crossing over Broadway (had police on one side and not the other crossing...had to come to a complete stop!).  My legs were feeling a bit heavy and his youth paid off and he had a bit more of a kick in the last 0.25M than I did...I should have pushed harder to try and break his spirits (note:  fight harder at the end!) and take the win but alas it didn't happen (I kinda gave in and that is disappointing but I am happy with the time overall).

I ran 2M warmup, then the race, then 1M fun run with my son (who ran an 8:20 mile!) and a bit more to finish of 2M after the race.

Cool and cloudy and threatening rain (then the sun would come out at times).  Dark clouds loooming...I hope it rains so Kami doesn't get too pissed that we didn't camp!

Saucony Tangent 3 Miles: 10.20
Comments
From rye on Sat, Jun 20, 2009 at 15:26:48 from 97.121.2.79

Nice job on the race. You are quick man!!! Don't worry, it looks like it is going to storm like crazy!!! Have a good week and thanks for the encouragement.

From JD on Sat, Jun 20, 2009 at 15:27:58 from 64.65.159.206

Nice race.

10 seconds behind youth sounds pretty good after 40 years! HAHA!

From Barry on Sat, Jun 20, 2009 at 15:29:26 from 67.60.189.215

Jeff,

Great job on your race! Also, happy early fathers day.

From Kory on Sat, Jun 20, 2009 at 16:09:20 from 134.50.223.250

Great job and even a week after the marathon. You would have smoked him if you were totally fresh.

I couldn't make it up there today because of an appointment I had today.

From Burt on Sat, Jun 20, 2009 at 16:10:43 from 98.167.151.26

Nice race coming off a marathon. How old is your boy? 9 like it says in your profile, or was that written two years ago when you joined? I didn't run an 8:24 until I was a freshman.

From jtshad on Sat, Jun 20, 2009 at 16:32:58 from 69.20.188.98

Thanks guys! Yeah, the effort was good just needed to push harder at 5.5M to break his spirits and I didn't do it. Overall really happy with the result.

Burt, he is 9 now and turns 10 in about 2 months...he wants to run a 5K later this year (but needs to train for it, not have me pushing him to train).

Thanks Barry on the Father's day wish!

From jtshad on Sat, Jun 20, 2009 at 16:33:43 from 69.20.188.98

Kory, I won't be able to do the TO Bone and Back, it is my daughter's birthday party next Saturday and have to go with the bigger priority.

Good luck at the race and have fun!

From Kory on Sat, Jun 20, 2009 at 16:41:21 from 134.50.223.250

Jeff - do you know about the second leg if it's a gradual climb or steep all of a sudden. I don't trust elevation charts.

From Robert on Sat, Jun 20, 2009 at 18:10:12 from 67.41.105.58

Wow, a 10K time like that after a marathon! Please pass me your special recovery elixir!

From Jon on Sat, Jun 20, 2009 at 18:16:54 from 75.169.152.60

Nice job, congrats on 2nd place.

From Sasha Pachev on Sat, Jun 20, 2009 at 19:01:09 from 192.168.1.1

Good recovery!

From jtshad on Sat, Jun 20, 2009 at 19:17:38 from 69.20.188.98

Kory, leg 2 is a good climb. It is a serious uphill leg except for a small decline about 2M in. It starts to get steep again about 3M, then it gets steeper at mile 4 for about 0.6M and the last 0.4M flattens out a little. It is a tough climb.

From Kelli on Sat, Jun 20, 2009 at 23:40:51 from 71.219.76.64

Nicely done, and big congrats to your son! That is a great mile run. I bought my 9 year old son some running shorts today and he gave them back and said he is done running. Hmmm....he was in a foul mood so we will see what he says tomorrow. He has loved running so far.

This weekend I ran with Walter and he was telling me that you actually met my husband before the Utah Valley Marathon (the short bald guy with Walter who calls himself a hacker when it comes to marathoning). Anyway, my husband had talked about you after the marathon, it just took Walter to help me put two and two together.

Have a great rest of the weekend.

From jtshad on Sun, Jun 21, 2009 at 08:24:19 from 69.20.133.197

Kelli, so your husband is Scott? Very nice guy, it was a pleasure talking with him at the race.

I hope you had a fun time at the WBR!

Don't give up on your son...my son waffles back and forth on running too, just need to give them time and space and gentle pressure to keep them interested.

From MichelleL on Sun, Jun 21, 2009 at 11:57:08 from 71.35.250.200

Nice job Jeff. My son trained for a 5k last summer and hasn't run since, he was 8 then and thus 9 now. I hope all my kids will catch the fire.

From Adam RW on Sun, Jun 21, 2009 at 16:36:41 from 98.202.223.65

A great time considering you ran a marathon a week ago. Congratulations to your son on his mile as well. Happy Father's Day.

From Kelli on Sun, Jun 21, 2009 at 17:34:12 from 71.219.76.64

Yup, Scott is mine. See where I get my feisty attitude from now?

I will not give up on my son, he already asked me if he could have his running shorts back and run with me tomorrow. He even said he would get up early. He is a MOODY kids. But he can (and hopefully will) be a great runner so I want him to WANT to run. We will see what the next day brings.

From Mark on Mon, Jun 22, 2009 at 11:03:04 from 24.129.132.74

Great race Jeff! Especially so for a recovery run. I'll bet next time there is an 18 year old between you and first place, then experience will prevail :)

From JimF on Mon, Jun 22, 2009 at 11:57:19 from 68.58.159.212

Great job on the race especially considering you ran a marathon last week. Amazing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

7M on a glorious morning (sunny, 50 degrees, no wind).  Ran a nice easy recovery pace and just spent time praying and thinking about all the blesssings in my life on this Father's Day.

6.5M bike ride down the waterfall at Snake River Landing with the family on a great morning.  Lots of fun with the kids.

Took the family and my parents to "Star Trek" for father's day...glad we went biking earlier because a huge hail storm hit us just as we were walking into the theater.

Happy Father's day to all the dad's out there!

Saucony Trigdon Ride 1 Miles: 7.00
Comments
From Kory on Sun, Jun 21, 2009 at 09:59:49 from 24.116.159.75

Great job Jeff. Your a great dad and I'm glad to have met you. It's been a great friendship. Happy Father's Day.

From sam Dean-Howard on Mon, Jun 22, 2009 at 05:59:29 from 78.32.130.9

Hope you had a lovely fathers day yesterday, excellent to get a nice easy run in and which sounds like a lovely day :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

6.5M easy early on a cool and windy morning. (Trigon)

5.5M at a 7:00 average pace around the greenbelt.  Cooler and windy, intestinal issues the whole time...I am glad there are lots of bathrooms.  (Ride)

Saucony Progrid Ride 2009 Miles: 5.50Saucony Trigdon Ride 1 Miles: 6.50
Comments
From Kory on Mon, Jun 22, 2009 at 16:09:51 from 134.50.223.250

Have to love what lunch will do to you. Nice day of running for you after a great race on Saturday.

From jtshad on Mon, Jun 22, 2009 at 16:21:27 from 204.134.132.225

Twas not lunch, something over the weekend as Kami has issues as well...going away but not fun during a run (no pun intended...well maybe a little!).

From Jon on Mon, Jun 22, 2009 at 23:44:45 from 75.169.144.126

That run probably has more than 1 bathroom per mile. Lucky.

From sam Dean-Howard on Tue, Jun 23, 2009 at 05:59:26 from 78.32.130.9

Wish we had more bathrooms around here LOL, its no fun when this happens, I have issues sometimes, and last year it wrecked my marathon training, but Happy its for other reasons maybe something you ate, better than having it all the time make sure you drink enough too ! (Im sure youll be doing that duh) :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5M early on a cooler morning (38 degrees...in late June!).  Nice and easy nothing to report.  Heading out on a 2 day business trip for meetings.  Hope to get a couple of runs in before returning tomorrow afternoon.  (Trigon)

After arriving and completing meetings today, got to the hotel around 5:30 and it was still 108 degrees...so I decided to wait on the late run.  Couple of beers, dinner, 2 hours of craps (only lost $10), then out for a run around 9pm...in a blast furnace!  Still about 95 degrees with wind.  Man, it is hot! (Ride)

Saucony Progrid Ride 2009 Miles: 5.00Saucony Trigdon Ride 1 Miles: 5.00
Comments
From sam Dean-Howard on Wed, Jun 24, 2009 at 17:47:09 from 90.212.41.49

38 degrees I'm struggling with 25! Glad ur enjoying it though :-)

From Jon on Thu, Jun 25, 2009 at 10:27:59 from 138.64.2.76

Phoenix or Vegas?

From jtshad on Thu, Jun 25, 2009 at 10:32:59 from 204.134.132.225

Vegas.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9M early to beat the heat (only 75 degrees!).  Same route as usual, but this time I got to run through the wetlands park out at my normal turnaround point...2M through a nice natural setting on dirt trails, nice change from the asphalt jungle and vehicles.  (Ride)

Back home later today...my daughter's 7th birthday!

Saucony Progrid Ride 2009 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

6M easy and early on a very nice morning through Snake River Landing...just the normal early run. 

Went out at lunch with plans to do some speedwork...didn't happen.  It was a nice day (muggy, partly sunny, temps ok) but I just didn't have any energy in the legs...oompf if you will.  Ran comfortable at a 7 minute pace around the river with an extra loop in the park.  The Snake River is flowing super high right now overflowing it's banks everywhere (including over the pathway in a couple of spots).

Saucony Progrid Ride 2009 Miles: 12.00
Comments
From Kory on Thu, Jun 25, 2009 at 18:28:25 from 134.50.89.33

Jeff my legs did have any spunk in them either today, except for the last two miles of my run.

I think we've both ran hard since the marathon and the legs might be feeling it just a little bit.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.004.000.000.0013.00

7M very easy early this morning in warm (70 degrees) and cloudy conditions.  Man am I tired today, it was tough getting going.  I don't think I felt like I was running until 3M point, then somehow stretched out an extra mile this morning.  After getting home and getting ready, fell back asleep for about 15 minutes before heading out for work.  Coffee, more coffee.... (Trigon)

Nice 6M run at lunch on a pretty good weather day (78 degrees, light wind, partly sunny) at an average 6:30 pace.   Decent splits (7:11, 6:27, 6:22, 6:25, 6:11, 6:22), legs felt pretty good but not fully there until mile 5 then I felt like I had some kick.  (Ride)

Saucony Progrid Ride 2009 Miles: 6.00Saucony Trigdon Ride 1 Miles: 7.00
Comments
From derhammer on Fri, Jun 26, 2009 at 10:24:07 from 99.162.123.151

I feel like this most mornings :-)

From sam Dean-Howard on Fri, Jun 26, 2009 at 16:08:37 from 90.212.41.35

Glad you got your kick in the afternoon run, how weird is it when you start out awfull then get a kick great!

Well done, but coffee, im trying to cut down, but cant do without the morning ones! I just would be a zombie LOL

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.000.000.0015.50

Out the door at 6am for a long run on a beautiful morning...55 degrees, light wind, sunny.  10.5M around the city to the start of the To Bone and Back Race start to say hi to friends running it (including Kory!).  5M back home, total avg. pace at 6:49 (1:44-1:45 total time).  Felt good, started slow, speed up to about a 6:30 from mile 4-11M, slowed a bit for the last 4M at about a 6:40ish. 

Now back home to set up for and execute our daughter's birthday party...pool theme!  Glad it is today with the nice weather rather than yesterday afternoon in the 1.5 inches of rain and hard hail!

Saucony Trigdon Ride 1 Miles: 15.50
Comments
From James on Sat, Jun 27, 2009 at 12:11:57 from 71.199.40.246

It was beautiful here this morning as well. You are still running well. Hopefully in the near future I will back in enough shape to join you in some races again.

From rockness18 on Sat, Jun 27, 2009 at 20:23:32 from 69.183.233.238

Enjoy the family birthday time!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7M easy on a beautiful morning...sunny, cool and no wind.  6:54 average to Snake River Landing and back.  Started at just above 7:00 pace and ran the last 4M at about 6:30.  Nice start to the week.  (Trigon)

Saucony Trigdon Ride 1 Miles: 7.00
Comments
From Jon on Sun, Jun 28, 2009 at 09:44:24 from 75.169.152.213

Sounds like a relaxing run. Plus you're on top of the mileage board!

From sam Dean-Howard on Mon, Jun 29, 2009 at 07:39:28 from 78.32.130.9

isnt it nice to run on a beautiful morning :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.006.000.000.0013.00

6.5M early this morning...kinda hard to get going, tired.  I did do some speed pickups trying to race cars to landmarks (each one better 200m-0.1M) just for fun and to try and wake up.  Beautiful morning, 55 degrees, no wind.  (Trigon)

6.5M at lunch on a sunny and warm (80 degrees) day.  1M wu @ 6:25, then goal MP miles for a few (5:52, 5:55, 6:03) then a bit slower as I started to feel the heat...6:10, 6:18 and finally a cd 0.5M at 6:45 pace.  Overall average of 6:12 which felt pretty easy.  Stopped twice for water and once to talk to a friend but overall a decent harder effort. (Ride)

Saucony Progrid Ride 2009 Miles: 6.50Saucony Trigdon Ride 1 Miles: 6.50
Comments
From sam Dean-Howard on Mon, Jun 29, 2009 at 15:02:02 from 90.212.41.35

great training, well done Jeff, beautiful mornings I love them, we had one this morning too. great pace for your afternoon run well done :-)

From Kory on Mon, Jun 29, 2009 at 16:10:37 from 134.50.89.55

Nice work in the heat. The afternoons are getting hot. Go focus on MP miles. When you get a chance call me today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

7M easy and early before Kami had to get to work.  Ran through Snake River Landing and back home...just nice and easy. 

Ran 3M after Kami went to work and her parents left.  The kid's rode their bikes with me as we went through the neighborhood.  Easy 7:40 pace. 

Saucony Trigdon Ride 1 Miles: 10.00
Comments
From AmberG on Tue, Jun 30, 2009 at 15:39:19 from 64.255.88.143

Hey Thanks for the tip on counting cross-training as miles . . . . . I appreciate it!

Nice miles, you have about doubled mine for the year. I'll have to have my husband look at your blog, then he won't think I'm the crazy one anymore :)

From Kory on Tue, Jun 30, 2009 at 15:57:12 from 24.116.153.110

Great runs Jeff. Nice to enjoy your kids and take a break from some speed runs.

Very warm day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.003.000.0014.00

6M early and easy before Kami headed to work.  It took about 3M for me to wake up and feel like I was even running...I have been tired in the mornings this week!  (Trigon)

I wanted to do some speed work today, so I ran easy for about 1.75M to the roadway along the river to ge a nice long flat stretch.  I ran 6 1/2 mile repeats with ~2 minutes rest in between.  

Splits: 1-2:44, 2-2:40, 3-2:48, 4-2:42, 5-2:48, 6-2:51. 

The first 4 were ok but not quite what I was hoping for (2:35 was the target). After #5 I had to take a pit stop and #6 was hard and my form was terrible in the middle as I was fatiguing so that split was bad. 

Finished the run with a 2.2M cooldown back to the office.  Weather was nice, warmish, partly sunny, a light breeze (head on for repeats 1,3,5).  (Ride)

Looking forward to running with Jon over the next couple of days and trying for new PR's at Saturday's 5K.

Saucony Progrid Ride 2009 Miles: 8.00Saucony Trigdon Ride 1 Miles: 6.00
Comments
From James on Wed, Jul 01, 2009 at 15:16:32 from 71.199.40.246

Good workout. I hear you on the form thing, mine has gotten worse.

From Jon on Wed, Jul 01, 2009 at 17:31:16 from 138.64.2.76

Say, what is your 5k PR, anyways?

From jtshad on Wed, Jul 01, 2009 at 17:37:21 from 204.134.132.225

My official 5K PR is 16:50ish (in a 5K flat race).

From jtshad on Wed, Jul 01, 2009 at 18:19:01 from 204.134.132.225

Jon, we can start tomorrow's run a little later, 7-7:30ish since my wife is planning on working out early (~5:30). Talk to you tonight.

The last 2 years I ran the Firecracker in 17:05ish, so hitting a 16:30 is really a goal I would like to do.

From sam Dean-Howard on Thu, Jul 02, 2009 at 07:37:11 from 78.32.130.9

oooohh im tired in the mornings too! my morning runs are real sluggish, and form I know what you mean.

Great speedwork, it all works in with training.... good luck with your 5k...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15M with Jon Allen this morning at a 7:04 pace in 1:46. Nice conversational paced run from Community Park down around the Firecracker 5K course, to the river and around the greenbelt and back home through Snake River Landing.  Great run, great conversation...thanks for the company Jon!

Saucony Progrid Ride 2009 Miles: 15.00
Comments
From Jon on Thu, Jul 02, 2009 at 12:41:52 from 198.60.103.104

Always enjoyable with you. Let me know about tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today as we went camping in Alta, WY last night and between getting up to watch the hot air balloons take off, breaking camp, driving home visit with my brother and his family and some yard work, there just wasn't time.

Race: Firecracker 5k (3.1 Miles) 00:17:03, Place overall: 7, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.003.100.009.60

I ran to the registration/starting line and warmed up with Jon Allen, Lynette and Kari, about 3.5M. 

Started at the front of the race in a loaded field today.  First mile in 5:14 which felt ok but hard, started to feel it in the second mile as the leaders started to pull away and Jon separated here and I never caught back up to him.  Second mile in a slow 5:46 (for the third year, this was a slow mile).  Mile 3 in 5:32 so a little better, caught a young guy around 17th street and pushed hard by him to make sure he didn't try to keep up.  I remember seeing the finish line up ahead and looking at my watch at 15:40 thinking I would break 17 minutes this time, but I just didn't get it and crossed in 17:03 in 7th place, about 30 seconds behind Jon.  This is the same time I have ran the last 3 years straight, so I am disappointed that once again I was far from my 16:30 goal.  Ran back to Marcie with Jon then cooled down with a run home with Lynette.

Watched the parade, went to the downtown festival and will hopefully watch fireworks tonight (weather permitting).

Saucony Tangent 3 Miles: 9.60
Comments
From Kelli on Sat, Jul 04, 2009 at 19:50:31 from 71.219.89.21

Sorry you did not break that 17 minute mark, but you did great!

From Jon on Sat, Jul 04, 2009 at 20:55:54 from 198.60.103.104

Nice job today, even though you missed your goal. Maybe you should aim for 15:30 next year, then run a 16:03!

From Jon on Sat, Jul 04, 2009 at 20:57:59 from 198.60.103.104

Hey, did I miss anything at the awards ceremony?

From Sasha Pachev on Sat, Jul 04, 2009 at 21:35:07 from 192.168.1.1

Jon - I wish it worked that way.

From Robert on Sun, Jul 05, 2009 at 09:43:08 from 67.41.243.121

I know you'll crack that time.

From Mark on Sun, Jul 05, 2009 at 13:23:01 from 173.168.88.68

Congrats on another really great race.

I like Jon's idea, I think I'm going to start trying that!

At least you didn't get any slower.

From Sasha Pachev on Tue, Jul 07, 2009 at 16:00:53 from 64.81.245.109

Jeff:

Some thoughts on what you need to do to go under 17:00. I think your mile speed is sufficient. The problem is in the second mile. That is a very specific type of endurance that you cannot build with mileage or even tempos. You need 2000+ meter intervals at target 5 K pace. Those are very tough.

So maybe something like this. Start with just one 2000 in 6:40. Once you can do that, do two of those with full rest. Then work your way up to three. Then see if you can hold a steady 81 quarter pace to 3000. Then work your way on being alive enough after that 3 K to add a 2 K and a 1K. Maybe 3 K in 10:10, 2 K in 6:40, 1 K in 3:14. Do it either on the track on a wheel-measured course, in those workouts precision is very important.

From jtshad on Tue, Jul 07, 2009 at 16:03:30 from 204.134.132.225

Thanks for the thoughts Sasha, your input is most welcome. I have gone under 17 minutes (just not on this course!) and feel that I should be able to get a 16:30. I will give your ideas a shot.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.500.000.0010.50

10.5M early on a beautiful morning, sunny, 56 degrees and no wind.  Ran through Snake River Landing to Broadway and back home with an out and back on Sunnyside in 1:09:52 (6:39 pace).  Started easy then picked in up to 6:30 or less after mile 4.  Ran about 3.5M at easy MP or better.  Now for a fun day with family at a BBQ at our house (plus a little house cleaning and yardwork!). 

Saucony Trigdon Ride 1 Miles: 10.50
Comments
From sam Dean-Howard on Sun, Jul 05, 2009 at 12:43:14 from 90.201.147.206

great running excellent pace well done, oh family bbq I love them, Enjoy :-)

From Jon on Sun, Jul 05, 2009 at 20:13:32 from 198.60.103.104

Hey, the local news had a 30 minute recap of the race yesterday. You are visible many times on the starting line, during the race, and they give you about 10 seconds of zoomed-in solo screen time while coming towards the finish. My inlaws recorded it. Take a few screenshots and send it to PowerBar!

From jtshad on Mon, Jul 06, 2009 at 10:04:37 from 204.134.132.225

A coworker just told me the same thing. Maybe I could stop by your inlaws to borrow it and get something to submit to PowerBar.

From Jon on Mon, Jul 06, 2009 at 10:13:38 from 138.64.2.76

They have it on DVR but can hook it up to their VCR to make a copy, if you have a tape. Or maybe there is some way to put it on DVD- not sure.

Anything happen at the awards? Did you win Masters?

From jtshad on Mon, Jul 06, 2009 at 10:16:26 from 204.134.132.225

They took forever to get to the awards, so I had to leave. Talking to the previous RD who was there, they gave cash awards to 1st place, AG awards but no raffle prizes due to the switch of the major sponsor (at least that is what she told me).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.500.000.0012.50

6.5M early and easy this morning in wonderful weather.  It took me about 4M to get going and feel like I was running.   Had to get back so Kami could head to the gym or I would have gone a bit further.  (Trigon)

6M at lunch on warm and windy day.  Started off easy (2M at 7:02 pace) then bumped it up to a 6:46, 6:30, 6:10 and finally a 6:25 with cooldown.  Overall an ok run but legs were heavier at the start than I was expecting.  (Ride)

Saucony Progrid Ride 2009 Miles: 6.00Saucony Trigdon Ride 1 Miles: 6.50
Comments
From Adam RW on Mon, Jul 06, 2009 at 23:11:00 from 98.202.223.65

Sorry I've been so MIA. Work is kicking my tail lately (even more so than normal). From the looks of things training seems to be going well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.002.0013.00

7M early and easy as usual.  Still takes me about 3-4M to wake up and feel like I am running.  Did accelerations this morning racing cars to landmarks on the pathway...with whatever speed I can conjure up at 4:30 in the morning!  (Trigon)

I had to take my daughter to a doctor appointment right before lunch, so after that and dropping the kids off at home I changed and went the HS track for some speedwork.  It was sunny, a breeze and about 75 degrees out.  I warmed up for a mile then did a 8x400m workout with the goal of 75 seconds per 400m with 400m rest.  Results:  74, 75, 75, 75, 75, 78, 78, 74.  Then cooled down for an additional mile.  Repeats felt good and controlled except for 6 and 7 where my form was breaking down a bit in the backstretch (which had the slight headwind).  Overall happy with the result, just need to do more so I can lower the times to 72-73.  (Ride)

Saucony Progrid Ride 2009 Miles: 6.00Saucony Trigdon Ride 1 Miles: 7.00
Comments
From sam Dean-Howard on Thu, Jul 09, 2009 at 05:43:05 from 78.32.130.9

excellent training nice 400ms reps, and racing cars thats cool :)

From Adam RW on Sat, Jul 11, 2009 at 12:28:46 from 155.101.152.103

I like that the first and last were your fastest. That is the way to do a 400m workout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

8M early and easy through my Snake River Landing route.  Nice morning, nothing special to report just a normal early morning run. (Trigon)

4.2M at lunch on a very windy day at the site.  SW wind at about 25mph made most of the run slower as I seemed to be battling it any direction I ran.  (Ride)

Saucony Progrid Ride 2009 Miles: 4.20Saucony Trigdon Ride 1 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.254.000.000.0015.25

Normal early morning run...7M easy through Snake River Landing.  After mile 3, starting feeling awake and I was able to charge the hill with a bit more oomph.  I saw 2 runners out on Snake River Parkway which I have never experienced before 5am!  (Trigon)

Tempo run with Pat B today.  Beautfiul day for a lunch run...60ish, light breeze and partly sunny.  We warmed up with about a 2.2M easy pace to Lindsay Blvd then started the tempo run heading north on West River Road taking turns leading.  1M - 5:52 right on target, 2M - 5:49 a bit fast but feeling good; 3M - 5:55 right on target about 10 feet behind Pat.  Mile 4 was a cutback mile at 6:20 then we eased back to the end of the run (running over the railroad bridge and through the park).  Overall ended up with 8.25M in 55:30.  Nice run!  (Ride)

Saucony Progrid Ride 2009 Miles: 8.25Saucony Trigdon Ride 1 Miles: 7.00
Comments
From Kelli on Thu, Jul 09, 2009 at 10:33:46 from 71.219.89.21

Look at all those miles, and it is only Thursday!

Great work this week. Impressive as always.

From jtshad on Thu, Jul 09, 2009 at 10:38:04 from 204.134.132.225

Thanks Kelli, trying to keep the mileage high to keep and improve my fitness for fall races.

Good luck with your August 1 race to support those in need.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.103.000.000.0013.10

Standard early morning run...6.5M on Sunnyside.  Cooler morning but nice and no wind.  (Trigon)

Heading to North Ogden tonight for a friend's 40th birthday party.  Hope to get a mid-range run completed on the hills around that area on Saturday morning. 

 6.6M around the greenbelt at lunchtime on a fabulous day (70'ish, no wind, sunny).  Started easy then bumped up to slow MP then cooled down for about 0.6M.  Great run, felt very easy.  Overall time of 43:13 (6:36 avg.).  (Ride)

Saucony Progrid Ride 2009 Miles: 6.60Saucony Trigdon Ride 1 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.001.000.009.00

After staying up until 1am celebrating Pam's 40th birthday playing Rockband, slept in a bit and got out the door at 7am while everyone else was still asleep for a run on the hills of Pleasant View/North Ogden.  I saw tons of other runners and bikers out...what a healthy place. 

Started easy on the hills then started to push after a 2M warmup.  Started getting my groove a bit when I saw other runners and worked to catch them.  Lots of good uphill and downhill workout as I ran up Pleasant View Drive then uphill on Washington (?) to 3100 N and up towards North Ogden canyon then back home for a total of 9M in 1:01 for an average 6:47 pace.  Good hill workout and detox from last night (though I needed some Bodyglide because I have bad chaffing!).

Strange dream last night...I was running a marathon with Pat B and we went out slow.  By halfway, Pat was up on me by a couple of minutes and I thought of quitting...but Kami (on her bike) convinced me to keep going and speed up.  By around 20M I caught him again and we ran together the rest of the way.  At around 25M, we couldn't tell where the course went and wandered through the streets for a a bit until we saw the course and bee-lined it back to the finish where I just barely nudged him.  The folks were all looking at us weird and asked us what happened as we finish in 3:45!   We walked away wondering what happened and why we didn't know!

Saucony Progrid Ride 2009 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.002.000.000.0014.00

14M run on a beautiful morning through Snake River Landing to the greenbelt and through Freeman Park then back home.  Ran easy at first (7:56, 7:15ish) then dropped to sub-7:00 from mile 6 on.  My fastest average mile was my last at 6:40.  Through in several hill climbs (in Freeman Park, Snake River parkway) and some accelerations of about 0.25M each.  Nice run...started at 6am sharp to run the first mile with Dan S (in spirit) at the Missoula marathon.  (Ride)

Saucony Progrid Ride 2009 Miles: 14.00
Comments
From Kory on Sun, Jul 12, 2009 at 16:55:59 from 134.50.223.250

Great run Jeff. Sorry I didn't respond about Pebble because I didn't check my computer until now. We left Pebble Friday right before lunch and camped at Downey Hot Springs for the last two days for our Frasure Reunion.

It was a blast and a lot of fun. The kids went swimming and we had fun visiting. I just got home today at noon. The trailer did excellent and got home safe.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.750.000.000.0013.75

6M early this morning very slow.  I was very fatigued and tired as I worked yesterday doing yardwork and laying pavers alongside our new RV pad.  Also, my son was up late last night with a sick stomach so I was a bit tired.  Started off and almost turned around but somehow got in a full 6M run.  (Trigon)

7.75M run at lunch on a windy and warm day.  Ran easy conversational pace with Pat B just talking about family, running, racing etc.  He is the RD for a half marathon this weekend so we chatted about the race (course, organization, running time, etc.).  (Ride)

Visiting the biking stores tonight to scope out road bikes for my wife for her birthday on Thursday.  She has been interested in a road bike for about a year and has expressed interest in the Logan to Jackson (LOTOJA) road race...lots more riding and training first before she tackles that one (206 mile road race over 4 mountain passes!).

Saucony Progrid Ride 2009 Miles: 7.75Saucony Trigdon Ride 1 Miles: 6.00
Comments
From sam Dean-Howard on Mon, Jul 13, 2009 at 15:37:45 from 90.201.147.237

great running sticking it out on your first run well done.

Your wife sounds crazy, Id rather run that over a few days of course, LOL great that she has amibitions like this though and if cycling is her thing well thats an awesome race to do :)

From ChrisM on Tue, Jul 14, 2009 at 07:32:28 from 130.88.123.4

That would be some first race of 206 miles! Maybe she could cycle along whilst you run?

From Rachel on Wed, Jul 15, 2009 at 19:34:05 from 174.126.63.0

Kami and her strong legs would be awesome in a race like that... how fun!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.003.003.000.0014.00

Slept in a bit today (until 4:30) as a treat to myself for my birthday.  8M easy on a cooler morning.  Nice easy run just reflecting on my old age and trying to wake fully and getting past the "old" feeling in my knees today.  Saw 2 other runners out this morning, one being Andrea.  We stopped and discussed plans for the local half marathon on Saturday.  Planning on a track workout at lunchtime (probably 800's).  (Trigon)

Speedwork at the IF Track.  1M warmup then 6X800's with 400m recovery.  Splits for the 800's:  2:41, 2:41, 2:41, 2:40, 2:37, 2:41.  Effort felt very controlled in all the repeats and I ran them all a bit conservative in the first 400, then sped up in the second 400.  Tailwind on the backstretch which meant a headwind on the homestretch.  0.75M cooldown, with an overall avg. pace of 6:15 for the entire 6M during this session.   I ran in my Tangent 1 for this to help with the turnover.  (Tangent)

While at the track, a couple of ladies showed up with a gaggle of kids on bikes and started farting around on the track.  Normally I wouldn't bother, but these folks just seemed rather ignorant and the kids obnoxious. So I told them that the track is posted for no bikes and told them to get the kids off the track (pluse the kids kept getting in my way on the inner lane and it pissed me off). 

Saucony Tangent 1 Miles: 6.00Saucony Trigdon Ride 1 Miles: 8.00
Comments
From The Howling Commando on Tue, Jul 14, 2009 at 09:47:59 from 72.224.24.41

Happy Birthday. Funny 4:30 is sleeping in haha.! Nice miles already this week, Jeff.

From jun on Tue, Jul 14, 2009 at 10:07:18 from 97.126.235.127

Happy Birthday. What a treat to be able to get miles in on your birthday. So many people would be lazy and stay in bed.

From Cody on Tue, Jul 14, 2009 at 10:18:14 from 69.9.58.17

Happy Birthday Jeff!

From Snoqualmie on Tue, Jul 14, 2009 at 10:45:24 from 67.171.56.164

Happy Birthday and may you have a wonderful day! I think it's Bastille Day as well so feel free to eat les patisseries!

Your wake up time is very inspiring to me, since right now I'm having to be home from my morning run especially early and I'm not doing to well with earlier rising. It's temporary, but I wish I could do better.

Enjoy your day!

From Bill Mandler on Tue, Jul 14, 2009 at 10:55:41 from 24.119.13.42

Jeff, Happy Birthday!!! I don't think you are old when you can still "smoke" kids half your age on race day!!!

From jtshad on Tue, Jul 14, 2009 at 10:58:52 from 204.134.132.225

Thanks everyone!

Yes, it is Bastille Day so pastries it is...Let us all eat cake!!

Sno, I have actually come to really like my early morning runs. While it is tough to get up and feel like you can run, once you get going it is a great start to the day. It is typically cooler and quite on the roads, unlike later in the day. Plus, it is my time, no one can really mess with it and it helps me get time to think, pray, veg...whatever. Good luck with your morning runs!

From Twinkies on Tue, Jul 14, 2009 at 11:07:59 from 63.241.173.64

Happy Birthday. Hope its a great day for you.

From Snoqualmie on Tue, Jul 14, 2009 at 11:38:44 from 67.171.56.164

Thanks, Jeff! I do love early morning runs - it's the only time for me! But during the next couple of weeks I have to be done even earlier (or cut back miles) because of some construction traffic that messes up Mr. Sno's commute. (I take over parent duty at ~6:15 now.) The difference between rising 4:00 vs. 4:30 is huge for me. By the time I get used to it, I'll probably be back to my normal hours. I think getting to bed earlier is the hard part!

From sam Dean-Howard on Tue, Jul 14, 2009 at 12:20:21 from 90.201.147.237

Jef belated birthday

From Jon on Wed, Jul 15, 2009 at 16:55:50 from 128.217.221.145

Yes, happy belated birthday! Hope you enjoyed sleeping in.

From Neil on Wed, Jul 15, 2009 at 17:37:22 from 164.165.24.5

Another belated happy b-day! And I don't care if Marie Antoinette ever actually uttered that infamous phrase, its still solid advice. ;)

From JimF on Wed, Jul 15, 2009 at 21:36:38 from 166.214.148.135

Hope you had a great Birthday! Nice running as usual.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

8.25M early and easy on a cool and windless morning.  Kami works today so I had to get out and done before she left at 5:30.  I will stay home with the kids this morning and most likely take the day off to spend with family. 

I went for an easy 3M run while the kids rode their bikes with me.  The kids did pretty good up until the end, finished in 22:15.  (Trigon)

Saucony Trigdon Ride 1 Miles: 11.25
Comments
From sam Dean-Howard on Wed, Jul 15, 2009 at 17:46:53 from 90.195.99.213

Well done to your kids, cycling with you, its fun to have them along, I am going to have my son whos 10 do allot of cycling with me over the summer holidays which starts week next Thursday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.155.000.000.0015.15

Nice and easy run this morning through Snake River Landing and back through our neighborhood.  I got delayed extended due to encountering a train crossing the road the intersection of Yellowstone highway and Sunnyside.  Beautiful morning.  Kami's birthday today so our for dinner with the family again tonight...kinda nice not having to cook at nights. (Trigon)

Link to a neat article on mature athletic performanace:  http://www.cnn.com/2009/HEALTH/07/16/athletes.comeback.endurance/index.html

Older athletes can still kick butt!

Nice 6.65M run on a beautiful day at lunch...sunny, mid 70's and a light wind.  1M wu easy (7:03) then 5M at slow comfortable MP (6:22, 6:17, 6:23, 6:19, 6:25) then some cooldown.  Ended with 4 100m barefoot strides in the park.  A really good run!  (Ride)

Saucony Progrid Ride 2009 Miles: 6.65Saucony Trigdon Ride 1 Miles: 8.50
Comments
From Jon on Thu, Jul 16, 2009 at 23:53:39 from 66.255.187.98

Boy, it's just birthday week at your house! Happy B-day to Kami!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

I slept in a bit since it is my day off and got out the door at 5:30.  Beautiful morning for a run...10M in 1:17:45 through Snake River Landing and around the greenbelt.  Ran on the southern extension off Pancheri to get to 10M.  Nice and easy pace to save the legs for tomorrow's Kelly Canyon Half Marathon.

Kami asked me to go run with her, so I went back out for another easy 3M down Sunnyside.  Made it back to the house just in time to meet the guy to hook up our wireless internet...we finally joined the modern age!

Saucony Trigdon Ride 1 Miles: 13.00
Comments
From Nan Kennard on Fri, Jul 17, 2009 at 11:19:12 from 67.165.238.15

Good luck in your half marathon tomorrow! And happy belated birthday. You and your wife have birthdays in the same week? Thats fun.

From Kory on Fri, Jul 17, 2009 at 12:43:53 from 134.50.89.33

What wireless service did you go through. If you need any advice on multiple computer setup let me know. Getting a router would be a good idea.

From Robert on Fri, Jul 17, 2009 at 13:50:25 from 71.34.181.138

Banging out a great week of running! Best of luck in the half coming up. Stay relaxed and just ride the horse.

From Jon on Fri, Jul 17, 2009 at 16:17:52 from 128.217.221.145

Good luck tomorrow. You're on top of the mileage board right now...

From Walter on Fri, Jul 17, 2009 at 16:24:23 from 76.27.15.208

While your in Kellys canyon ill be in Bryces! lol Have fun out there! see ya

From Kory on Fri, Jul 17, 2009 at 16:30:07 from 134.50.89.33

Have fun Jeff. You guys worry too much about the mileage board. Just run for fun. LOL!

From sam Dean-Howard on Sat, Jul 18, 2009 at 03:35:15 from 90.201.147.157

Hey well done great mileage week, and good luck for your half :)

From ChrisM on Sat, Jul 18, 2009 at 08:20:06 from 217.42.248.247

Good luck with the race!

From Adam RW on Sat, Jul 18, 2009 at 12:02:22 from 98.202.223.65

Looking forward to the race report. I love the theme of sleeping in this week to 4:30 earlier and 5:30 today... I hope all that "extra rest" paid off...

From sam Dean-Howard on Sat, Jul 18, 2009 at 12:34:10 from 90.201.147.157

Cant wait to read your report, hope it all went well, I would never be able to get up that early oh dear, I am not good in the mornings LOL

From jtshad on Mon, Jul 20, 2009 at 09:31:41 from 204.134.132.225

Kory, we went with Micorserv (our current provider) and they include a router/firewall as part of the monthly fee.

Race: Kelly Canyon Half Marathon (13.1 Miles) 01:15:45, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.2510.003.100.0016.35

Stayed up late last night with a little summer party at our house with friends having a few laughs and some good drinks.

Ran the 1st annual Kelly Canyon Half Marathon as part of Ririe Days.  Pat B was the RD and really wanted me to run it to get a good time.  Drove up with Andrea, McKay, Lynette and Kari to Ririe and caught a ride with Pat to the start at the ski lodge. 

This race starts with 2M of downhill, 1M flat, 0.5 hillclimb and gentle down hill for 1M before totally flattening out.  Started off fast due to the hill, hitting the first 2M in 4:50ish average and I was trying to hold back.  After this I just got into a groove effort wise and cruised along in the 5:55 range for most of the rest of the race.  A few slower miles on the gravelly winding road (6:10ish) and for the last mile where the headwind and the nearly 100 mile week caught up with my energy level and slowed me down a bit.  Overall 1:15:45 at the end of a big week and nearly matching my PR. 

Updated for splits:  4:49, 4:58, 5:24, 6:02 (uphill), 5:47, 6:15, 6:12 (last 2 on gravelly roads w/headwind), 5:58, 5:57, 5:58, 5:58, 6:03, 6:07 (headwind), 0:18.   Pretty sure I could hit this one in sub 1:15 (1:14 even) if I geared toward it specifically and tapered a bit.  Next year, baby!

Kari was second overall in 1:31, Andrea 2nd woman in 1:33 and Lynette came across 3rd in 1:34.  McKay had calf issues and just coasted in (including stopping to talk to his wife less than 0.1M from the finish) to avoid injury (still 3rd male!).  So, in my truck we had the top 3 women and 2 of the top 3 men at the race!

Left pretty quickly afterwards to get home and get out to the Melaleuca summer party at the owners ranch...very hot out in a open field topping 95 degrees.  I am now trying to cool down in the basement.  The run and the hot weather really played havoc on my stomach today.

Saucony Tangent 1 Miles: 16.35
Comments
From Jon on Sat, Jul 18, 2009 at 21:39:01 from 75.169.155.98

So you win a half marathon... by 15 minutes. And almost run a PR. And almost run 100 miles this week. Sounds like a nice day.

By the way, how steep downhill were the first 2 miles for you to run 4:45's?

From Rachel on Sat, Jul 18, 2009 at 22:14:13 from 174.126.63.0

Great job as always Jeff! 15+ minutes until the next runner arrived is amazing! Glad your late night party didn't effect anything...

From Barry on Sat, Jul 18, 2009 at 23:19:01 from 67.61.238.49

Jeff,

Congratulations on winning the race!

From Mark on Sun, Jul 19, 2009 at 00:08:47 from 173.168.88.68

Congratulations on the win and another awesome race!

From ChrisM on Sun, Jul 19, 2009 at 06:39:07 from 217.42.248.247

Well done on winning the race and running close to your PR, especially during a heavy week!

From jtshad on Sun, Jul 19, 2009 at 10:52:57 from 69.20.183.178

Thanks everyone.

Jon, the downhill is about as steep as that first downhill mile after the halfway point at St. George. The uphill at about 3M wasn't too bad and the rest of the race was absolutely flat. Miles 5-7 has some dirt/cobble winding roads that slowed me up a bit (to about 6:10 due to lack of traction and dodging big rocks).

From MichelleL on Sun, Jul 19, 2009 at 17:38:50 from 67.41.190.219

Jeff nice job. And the stomach upset is the best complement your body can give you after a hard race, from my experience :)

From Bec on Sun, Jul 19, 2009 at 17:53:22 from 67.177.35.60

Wow, such a great race. Great work!

From Cody on Sun, Jul 19, 2009 at 22:34:46 from 67.161.250.22

Nice Win! Good Job not taking a nap for 15 mins and then out sprinting the 2nd place guy when you probably wanted to...

Just kidding, nice solid time all by your lonesome.

From Robert on Mon, Jul 20, 2009 at 10:30:26 from 71.34.181.138

Finished off a great week in style.

From Superfly on Mon, Jul 20, 2009 at 12:50:19 from 208.117.127.110

Nice race Jeffery. Do you ever have a bad race? Good job man!

From Neil on Mon, Jul 20, 2009 at 13:08:33 from 164.165.24.5

Incredible race. Way to "smoke" the field! ;)

From sam Dean-Howard on Mon, Jul 20, 2009 at 13:09:58 from 90.201.147.157

excellent solid mileage week with a race wow thats good, well done on winning too

like superfly do you ever have a bad race LOL

great job :)

From argentinerocket on Mon, Jul 20, 2009 at 14:21:33 from 74.9.147.114

Holly macaroni Jeff, you won by 15 minutes, how cool is that? I cannot imagine... Congratulations, you are totally awesome!

From JimF on Mon, Jul 20, 2009 at 15:18:47 from 68.58.93.124

Awesome race considering the training that you did this week. Great job getting the win!

From Walter on Tue, Jul 21, 2009 at 00:42:20 from 76.27.15.208

Wow, I decided to taper for mine and you just ran 100 mile week? sheesh Nice work! Great race and you were pretty consistent at the end even with wind.

From Adam RW on Wed, Jul 22, 2009 at 22:09:06 from 98.202.223.65

Great win Jeff. Nice opener. Was that the fastest because it was the only point in the race when someone was even in site of you?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy recovery run before church...legs tired but the run felt good.

Saucony Trigdon Ride 1 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Ouch...my legs are sore from Saturday's race...hard to get going this morning and the first mile was touchy.  Once I got going and into a (slow) groove the legs improved.  6M very easy. (Trigon)

6M easy on a warm day at lunch in 43 flat.  Legs still sore, so this was slow going...but my last mile was my fastest at a 6:50.  (Ride)

Saucony Progrid Ride 2009 Miles: 6.00Saucony Trigdon Ride 1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

6M very slow easy miles early this morning.  I am still sore and tired from the race Saturday...quads and left calf still feeling it.  Got out on a nice morning and just ran easy recovery pace. (Trigon)

4M easy (still recovering) in the desert in full sun and pretty good heat.  Nothing special, just miles.  (Ride)

Saucony Progrid Ride 2009 Miles: 4.00Saucony Trigdon Ride 1 Miles: 6.00
Comments
From Adam RW on Wed, Jul 22, 2009 at 22:07:32 from 98.202.223.65

Any chance of you coming down on Friday?

From jtshad on Thu, Jul 23, 2009 at 09:30:46 from 204.134.132.225

Sorry but no. Work and getting ready for our weeklong camp trip makes it impossible.

Good luck at the 10k!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

6M easy and early on a great weather morning.  A guy on a bike passed me (and scared me a bit as I didn't hear him) about 1.5M into the run.  After letting him pull away a bit, I decided to catch him and stay with him for as long as I could.  Easy at first, but then he saw me right behind him and finally dropped me at the 2.5M mark after shifting up 3 gears and standing on the pedals for a while...I love messing with bikers!  (Trigon)

4.25M at lunch in the desert.  Got out a bit later (noon) so it was sunny and warmer (~85 degrees).  Hard "easy" run at about a 6:40ish pace...just more miles (no bikers to chase down!).  (Ride)

Saucony Progrid Ride 2009 Miles: 4.25Saucony Trigdon Ride 1 Miles: 6.00
Comments
From Jeff Fogg on Wed, Jul 22, 2009 at 10:46:46 from 204.134.132.225

If it were safe to chase cars you would! Me, I get passed by kids on tricycles. Way to keep it fun!

From Neil on Wed, Jul 22, 2009 at 11:24:05 from 164.165.24.5

Haha. I did that once, but purely by accident. This family of bikers was out on the greenbelt and I started to pass them on the left. I guess this prompted the dad to kick it in gear and keep me behind them. What he didn't plan on was his ten year old daughter not having enough juice to pass me but just enough to keep pace w/ me. Dad finally looks back and sees me running parallel to his young daughter and pulls off to the side so that I can pass them and to give me the cold stare for running side by side w/ his daughter. I'm pretty sure he wanted to punch me in the face. Good times.

From smally on Wed, Jul 22, 2009 at 15:27:15 from 209.195.83.50

That is funny, I will try that for sure next time I see a biker. Just not the road bikers.

From jtshad on Wed, Jul 22, 2009 at 15:28:41 from 204.134.132.225

You can even catch road bikers on the bigger hills!

From smally on Wed, Jul 22, 2009 at 15:32:20 from 209.195.83.50

Nice half last week. I am a bit nervous for Sunday because I have not run a half for 2 years. I am not sure what pace to try and stick to. If you get a chance and have some advice I would appreciate it. Here are my PB's:

5k - 17:12

10k - 35:31 TM, 36:22 race

10 miles - 59:09 TM, 104 Hilly race

half 128 - 2 years ago

Nice Boston time, I want sub 3 next year badly and will get it!

Have a great day, I admire your connecton with running and life.

From jtshad on Wed, Jul 22, 2009 at 15:38:06 from 204.134.132.225

Todd, without knowing more about the course, I would think you could easily run sub 1:30, even lower your PR of 1:28. If you can run a 36 minute 10k and 59 minute 10M, you should be able to run a 6:00 mile half marathon. Got out easy for the first mile, then work your way to a 5:55 pace and see if you can hold it for the remainder of the run.

From smally on Wed, Jul 22, 2009 at 16:30:29 from 209.195.83.50

Thanks,

Need a break through so hopefully its not as muggy as today. I will probably shoot for a 6;30 first mile and then see what is in store for the day. I would like to average 6:25's but if I can hold 6:20's for a good part of the race I know I can dig deeper.

Thanks

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

8M slow and easy down to Snake River Parkway and back home with a loop through the neighborhood.  Nice morning, tired and back a bit stiff. (Trigon)

Picked up the prizes from the half marathon last night from Pat...everyone in our group won something last weekend!  I won a nice oil painting from a local artist...cool deal for a $25 registration fee.

7M at lunch time on a warm and sunny day.  First 4M pretty good then had some intestinal distress at the 4M mark and had to make a pit stop (damn Craisins!).  Better after that but still not back to full speed (plus it is just getting hotter).  At the 6.25M mark, stopped in the park and did 8x100m barefoot striders then finished back to the office for an even 7M in avg. 6:54 pace.  (Ride)

Saucony Progrid Ride 2009 Miles: 6.50Saucony Trigdon Ride 1 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

7M easy early on a very warm morning (70 degrees) over to Snake River Parkway and back.  Had a very hard time getting up this morning...once I did get out the door I almost turned around at 0.25M as I was tired, stiff and my back ached a little bit.  Once I hit 2M I started to feel better and almost got into a groove.  I need my coffee this morning!!! (Trigon)

5M at lunch on a cloudy and cool day.  Got out a bit late and had a shorter time to get the run in, so only went 5. First 2.5M with Dan S then I picked it up the rest of the way to average 6:43 for the run.  Good run in nice running weather.  (Ride)

Saucony Progrid Ride 2009 Miles: 5.00Saucony Trigdon Ride 1 Miles: 7.00
Comments
From argentinerocket on Fri, Jul 24, 2009 at 10:25:56 from 74.9.147.114

Ha! Seems like I'm not the only one that was tired this morning, glad to hear even studs like you have their moments... nice work not giving up! Coffee for me too please!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9M on a beautiful morning.  Ran through Snake River Landing and down to Broadway then back home with an out and back on the south Pancheri trail then on Rollendet and through the neighborhood.  Just nice and easy miles...kinda tired at the end of the week.

Now off for our big camp trip on the Selway River.

Saucony Trigdon Ride 1 Miles: 9.00
Comments
From JimF on Sat, Jul 25, 2009 at 20:02:46 from 68.58.93.124

Enjoy the trip and time with your family!

From sam Dean-Howard on Sun, Jul 26, 2009 at 16:53:57 from 90.201.147.177

great running and enjoy your camping :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today.  Travel day from Georgetown Lake, MT (where we camped overnight in pretty constant rain) to Camp O'Hara on the Selway River in Idaho.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

11M run along the roadway from camp before everyone else woke up.  Nice run at an average 6:54 pace in a beautiful setting.

21M mountain bike ride with Kami up to Selway Falls and back.  I ended up having 3 flat tires and only 1 tube and a couple of patches.  Eventually got the point on the return trip where I just couldn't patch it anymore.  Kami continued on for the remaining 3M back to camp, while I got a ride with Larry on his 4-wheeler and my bike got back to camp in the back of a forest service pickup.

The family then went for a 4M float down the Selway River...great time!  Now time for beer and dinner.

Saucony Progrid Ride 2009 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7M run down the road again...a little tired after yesterday but just too good to pass up.  Now for more fun with the kid's in the river, 4-wheeler ride with Katelyn trailing Kami back up to Selway Falls (Kami on her bike), and more floating...and of course more beer and great food.

While floating, broke an oar on a big rock about 1M from the pullout and had to work hard to get to shore.  Right hip was sore afterwards.

Saucony Progrid Ride 2009 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5M at noon after Jerry and I took the kids fishing at the stock pond at Fenn Ranger Station.  Tired and my hip was still quite sore this morning and it felt too good to sleep in a bit in the camper.  It was warm out, but I needed the run to clear the head and just feel better.  More floating and fun at camp.

Saucony Progrid Ride 2009 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7M again after sleeping in a bit...decided to go out since I knew tomorrow would be travel day home and no run since we would start out early.  Last day at camp...sad.  More floating, food, beer and fun!

Saucony Progrid Ride 2009 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Travel day home to Idaho Falls.  About 7 hours on the road...long day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8M early today.  Tired and my back was very stiff (probably from the long drive yesterday).  Spent the day saying goodbye to my brother and his family, cleaning up after camping (truck was filthy) and buying Kami her new road bike...a Raleigh Supercourse full carbon fiber frame...a sweet ride!

Saucony Progrid Ride 2009 Miles: 8.00
Comments
From Kory on Sat, Aug 01, 2009 at 22:20:05 from 24.116.159.75

Sounds like you had fun. I need to spend some time up that way in my trailer. Get some rest tomorrow and refresh your body. I'm glad the family had fun.

From jtshad on Sat, Aug 01, 2009 at 22:22:32 from 69.20.183.178

Thanks Kory. We had a blast camping all week...nice to get away from the usual daily grind. My son had so much fun that he didn't want to come home and said that Camp was the best place on earth. We had a great time with family and friends. we just wish it was a lot closer.

We are we caming together? We have a killer plum cobler recipe for the dutch oven!

From Kory on Sun, Aug 02, 2009 at 00:34:32 from 24.116.159.75

Lets Boycott the Pocatello Marathon and I go that weekend. It's a three day weekend? I'm serious. I want to use my trailer.

From Jon on Sun, Aug 02, 2009 at 17:56:15 from 75.169.136.216

Welcome back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15M early on a beautiful morning.  Ran through Snake River Landing, around the greenbelt and through Freeman Park and back home.  Overall a good run in 7:06 average pace.

Spent the afternoon doing practice experiments for Justin's birthday party next weekend.  My back started to hurt pretty bad after going shopping for supplies and it hurt the rest of the day.

 

Saucony Trigdon Ride 1 Miles: 15.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.204.000.000.0012.20

6M early...back to the grind of the 4:30am runs.  Back better, but I can still feel it.  (Trigon)

6.2M on a hot day at lunch.  2M at MP (6:16ish), 2M at slow MP (6:27ish), 2.2M fast easy pace (6:40ish).  Did I mention it was hot?  Needed to get out to destress (already) from being back at work and the crush of emails and issues after being gone for a week.  (Ride)

Saucony Progrid Ride 2009 Miles: 6.20Saucony Trigdon Ride 1 Miles: 6.00
Comments
From sam Dean-Howard on Mon, Aug 03, 2009 at 12:36:51 from 90.195.99.35

OOOh dont envy your early runs, but great and keep it up, glad the backs better :)

From Jon on Mon, Aug 03, 2009 at 13:06:59 from 75.169.143.106

Did you see my email about HtC?

From jtshad on Mon, Aug 03, 2009 at 13:40:58 from 204.134.132.225

Jon, I did. I believe it is unlikely that I can make it due to a full schedule already for the rest of the summer but thanks for thinking of me. I will give it some more thought and let you know if anything changes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

6M early and easy through Snake River Parkway and back home, pretty standard.  My back is a bit stiff again today...ugh.  (Trigon)

Off on a quick business trip (to Detroit...woohoo!) for some meetings.  Hope to get a few good runs in there.

Long day of travel as our direct flight from SLC was cancelled and were rerouted through Minneapolis.  Got to the hotel, had a couple of beers then dinner with coworker.  Got out for a run around 9pm at dusk for an easy 6M on usual route.  Saw tons of fireflies which is something I have not really seen before (at least like this!).  (Ride)

Saucony Progrid Ride 2009 Miles: 6.00Saucony Trigdon Ride 1 Miles: 6.00
Comments
From Court on Tue, Aug 04, 2009 at 16:58:20 from 204.228.205.14

Have fun in Detroit. Running for your life is a good way to get speed work in.

From smally on Tue, Aug 04, 2009 at 17:39:49 from 209.195.72.107

Hey Detroit's not that bad!! I live in Windsor just south of Detroit, yes a place in Canada that is south of a US city. Little bit of a hassel to cross the border just for a run but if the time worked out I would be glad to run with you. My wife and 2 of my kids are off to Naples Florida tomorrow otherwise I could have joined you for a run over there but seeing I am the only Chiropractor when she is gone I have to man the fort. Sounds like you could have used a Chiropractor!!

I ran 121:52 for the half just over a week ago, I felt strong and maybe left at least a minute out there but that is easier said now then during the race. Regardless sub 3 is looking better all the time.

Have fun in Detroit, I am sure when you ask around you will find some nice places to run. The marathon is fantastic in October.

Todd

From jtshad on Wed, Aug 05, 2009 at 06:05:22 from 67.152.242.197

Thanks Todd, next time I come to town I will let you know. We actually stay out in Romulus near the airport and drive to Warren for meetings. Be safe on your trip and maybe see you next time I am in town.

Great job on the HM, that is an awesome time!

From smally on Wed, Aug 05, 2009 at 08:36:31 from 209.195.72.107

Thanks, would love the chance to run with you someday.

The half has bumped the confidence up another notch, I know now that I can shoot for a 125 this fall at half and then hang on or even negative split on a perfect day.

To be determined!!! I am running Scotia in Toronto, how about you?

Have a good week

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.805.000.000.0014.80

10.8M this morning before breakfast, including some so-called "speedwork" at the track.  Ran 3.5M down Wick Road to Romulus middle school track and did 4 800m repeats with 400m recovery.  Slow, not used to speedwork in the morning anymore...2:52, 2:54, 2:50, 2:49.  Ran the return trip to the hotel in sub-7:00 pace except the last 0.8M which was a cooldown.  Overall average pace for the run was 6:49 per mile, not bad (gotta like the lower altitude!).

Now off to meetings. Meetings went very well!

Went shopping for sovenirs for my kids after the meetings, then went for a quick run before drinks and dinner with colleagues.  4M down Wick Road, 2M at MP 2M at fast easy pace.  Good run in some good heat and humidity.

Saucony Progrid Ride 2009 Miles: 14.80
Comments
From Kelli on Wed, Aug 05, 2009 at 20:41:43 from 71.219.100.174

Since I just attempted to do four 800's, I am impressed. They are hard and those times are fast!

Hope the meetings were short!

From Kory on Wed, Aug 05, 2009 at 22:45:48 from 24.116.159.75

Nice runs Jeff your training great with your busy work schedule. Poky was 78 degrees with the humidity higher than normal when I ran on my lunch hour.

Good luck on the travel back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6M easy early run down Wick Road and back.  Slow and easy, left leg a bit stiff this morning but nothing to worry about.  Heading home this morning. (ride)

Saucony Progrid Ride 2009 Miles: 6.00
Comments
From Mark on Thu, Aug 06, 2009 at 10:38:58 from 24.129.132.74

Great week of running especially with the travel! Doing two runs a day seems to really help a lot to get the miles in when you are busy, I'll need to try and add some in here and there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.003.000.000.0016.00

8M slow and easy early this morning in kinda windy weather and cool.  Mile 7 I pushed it under 7:00 pace which felt good but not hard.  (Trigon)

8M at lunch on a perfect running day...60 degrees, party cloudy with a light cool breeze.  3M with Dan S talking and taking it easy.  I picked it up for 3M (no pace, GPS batteries died) at an easy MP, then 2M at a hard easy pace doing 2 loops around Freeman Park.  At the end my left quad was feeling a bit fatigued, but overall a great run.  (Ride)

Saucony Progrid Ride 2009 Miles: 8.00Saucony Trigdon Ride 1 Miles: 8.00
Comments
From Kory on Fri, Aug 07, 2009 at 12:56:44 from 134.50.89.55

How was the trip back? When are you going camping again?

From jtshad on Fri, Aug 07, 2009 at 13:01:52 from 204.134.132.225

Trip back went well, no issues.

Not camping for at least a few weeks. This week in my son's birthday party, next week we are going to Lagoon/Raging Waters with friends from here (hotelling it). The next week is a organized bike ride that Kami may want to ride in on her new road bike. So, maybe the end of the month. How about you?

How is the quad?

From Kory on Fri, Aug 07, 2009 at 13:08:57 from 134.50.89.55

Not sure when we are going to get a chance to go again. We are busy this weekend. Not sure yet about the weekend after that. I wanted to go Labor day weekend since it's three days.

My quad is sore and hurts. After tomorrows run I will take some time off. I can't even put any speed in it. It hurt on the whole run today making it a long morning run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Got out early this morning at aroung 5:15 and ran 5.5M before hooking up with McKay, Andrea, Lynette and Kari for a group run.  We then ran down around the river greenbelt through Freeman Park and back to Snake River Landing up to about 12.5M at which point we kind of split up to run different paces.  I finished off 20M solo for a long run.  Weather was cool, overcast and windy (strong wind out of the south) so I wore my sleeves and a light wind vest.  Overall a decent run in 2:28 flat, but my faster finish kinda petered out and I only finished running about 6:55-7:30 pace. 

My son's birthday today so time to get going and finish the final preps for the party tonight, a mad scientist theme.

Saucony Trigdon Ride 1 Miles: 20.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6M easy recovery run this morning down Sunnyside.  Legs a bit fatigued and my back was stiff, but otherwise a normal run. 

Had a great day yesterday with Justin's birthday!

Saucony Trigdon Ride 1 Miles: 6.00
Comments
From Harris on Sun, Aug 09, 2009 at 16:32:14 from 72.174.169.191

Thanks for the comment a couple of days ago. I have been feeling good lately. Your training looks great as always. I am running STGM. I am hoping to PR big. That is really my only goal as of now. What about you? I see you have a few upcoming races.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7M really early today since I have a long day at work.  This is my only likely run for today...just a normal early easy run.  Off to a full day of meetings and activities at the site.

Saucony Trigdon Ride 1 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.505.500.000.0015.00

7M easy and early over down Snake River Parkway and back home.  Just an easy run, back a little stiff but started feeling better around 4M into the run.  (Trigon)

8M run at lunch on a beautfiul day, a bit warm (78 degrees) but great nonetheless.  1M easy with Pat B (7:45) then a 5M tempo (6:03, 5:58, 6:00, 6:10, 6:15), an easy cooldown loop around the park (6:40), 5x0.1M barefoot striders in the park (6:04 avg) and 0.5M cooldown back to the building.  Overall average pace of 6:27.    A good run.  (Ride)

Saucony Progrid Ride 2009 Miles: 8.00Saucony Trigdon Ride 1 Miles: 7.00
Comments
From Kory on Tue, Aug 11, 2009 at 11:51:26 from 134.50.89.55

Morning are tough. Good Job. My runs have been crappy lately in the morning. In fact none of my runs have felt good lately (I'm getting old). Good job...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.004.000.000.0013.00

8M easy this morning down Sunnyside to Snake River Parkway and back with a loop through the neighborhood.  Just nice and easy, no back pain and I started to really feel good about 6M in.  (Trigon)

5M at lunch out on the desert in great weather...75 degrees, light wind, partly cloudy.  0.5M warmup, 4M at MP, 0.5M cooldown.  Good run, felt comfortably hard!  (Ride)

Saucony Progrid Ride 2009 Miles: 5.00Saucony Trigdon Ride 1 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.701.002.500.0016.20

8M run down my Sunnyside route and back through the neighborhood.  I ran an initial 7M, then went back out for a mile before getting ready for the day.  (Trigon)

Speedwork at lunch with Pat B.  We ran 10 quarters with about 0.25M rest periods in between.  Started with 1.85M of warmup then hit the repeats at a hard but very controlled pace (Pat is tapering for Mesa Falls marathon so we didn't go full out):  79, 78, 78, 76 (uphill), 80 (uphill), 76 (downhill), 76 (uphill), 80, 82, 82.  Finished with 1.4M back to the building.  Overall a good 8.2M workout and glad to have the company (now I don't have to do speedwork tomorrow by myself!).  (Ride)

Saucony Progrid Ride 2009 Miles: 8.20Saucony Trigdon Ride 1 Miles: 8.00
Comments
From sam Dean-Howard on Thu, Aug 13, 2009 at 13:37:44 from 90.201.147.65

Great consistant mileage this week, well done :-)

From Adam RW on Thu, Aug 13, 2009 at 15:40:11 from 155.101.152.103

Nice 76s both on the up and down.

From Mike on Fri, Aug 14, 2009 at 09:41:54 from 65.244.154.66

Thanks for the welcome.

I'm 44 yrs old and am amazed at your times. People like you inspire others like myself to keep pushing personal limits.

Gonna' do Disney again this year (It's just around the corner).

Best of luck with your goals. Age is a number.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.801.000.000.0014.80

6M early this morning.  Back a bit stiff but not bad once I got running, still a little fatigued from yesterday's runs. (Trigon)

My normal day off but I came into work so I could take Monday off so we could go to Lagoon and Raging Waters this weekend (Kami works Saturday morning so our getaway would be Sat-Mon) with friends.  However, our friend's daughter had a bike accident yesterday (broke both arms) so now they can't go and we are now thinking about what we want to do the next couple of weekends.

8.8M run at lunch on a good running day...64 degrees, sunny and a breeze from the south.  Progression run from 7:28 to 6:28 pace with 5 0.1M barefoot strider's at the end before cooling down for 0.3M back to the building.  (Ride)

Saucony Progrid Ride 2009 Miles: 8.80Saucony Trigdon Ride 1 Miles: 6.00
Comments
From Jon on Sat, Aug 15, 2009 at 10:54:34 from 128.217.221.70

Broke both arms? Ouch.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Stayed up late last night with the family at the Casting Crowns concert, what a great uplifting event.  Spent some time afterwards talking about the message we heard with the kids.  Awesome group and message of the love of Jesus.

10M early this morning before Kami headed off to work.  Nice and easy, nothing special just steady miles at a very relaxed pace.   We are heading down to Layton today for a family weekend away at Raging Waters (Sun) and Lagoon (Mon).   Looking forward to the family time to focus on the kids, especially my relationship with my son. 

Saucony Trigdon Ride 1 Miles: 10.00
Comments
From Bill Mandler on Sat, Aug 15, 2009 at 13:40:40 from 72.24.152.3

Have a GREAT time with your family. Summer is going fast.....

From Mark on Sat, Aug 15, 2009 at 14:39:11 from 173.168.88.68

Enjoy the weekend with your family. You've definitely got your priorities in order, that is so important.

From rockness18 on Sat, Aug 15, 2009 at 17:17:10 from 69.183.230.143

nice!

From JimF on Sat, Aug 15, 2009 at 20:51:05 from 98.214.106.95

I love Casting Crowns! Sounds like a awesome event.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

10M from the hotel up Antelope Rd to the top of the hill at a 7:17 average pace.   Quite a good hill workout, I wish I had hills like these at home.

Bad night at the hotel last night, they put us next to the smoking area and I was all stuffed up at the start of the run.  Plus we had neighbors in the hall that were slamming doors and yelling until 1am. Told the front desk at they took care of us by moving us to a different floor, putting us in a huge suite room, giving us a free movie and a snack pack...way to go Hampton Inn Layton (have been reliable since we started staying here).

Today with the family at Raging Waters. Had a great time, the park was not crowded at all due to the lower temps (high 70's) so no lines for the water slides and the wave pool barely had anyone in it.  We had a great time just playing with the kids in the water and both kids loved the slides.  Count all the stair climbing as 1M easy.

Saucony Progrid Ride 2009 Miles: 10.00
Comments
From Adam RW on Mon, Aug 17, 2009 at 12:19:54 from 155.101.152.103

Glad they got you a new room. Sounds like a good family vacation so far.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

8M early this morning from the hotel after a better night sleep.  Went up Antelope Road and turned off before the big hill and ran up a different hill through a neighborhood where I knew there was a city park with a bathroom for a pit stop.   4M uphill, 4M downhill in an easy 1:02.   

Taking the family to Lagoon today with friends then heading home tonight.   Had a great day at Lagoon (count all the walking as 1M easy) except for one little incident.  We all went on the ferris wheel (huge one...hundred feet tall) with Kami and I taking our daughter and friend's son, and the other kids riding with them.  Well, when it came time to get off, we were just barely at the bottom near the "official" unloading area when it stopped working.  They were able to get our car unloaded, but our son, friends and their daughter were stuck at the top for 45 minutes...all of them kinda afraid of heights.  Kids were freaking out!!  Gave our group (and all the others stuck) free dinner certificates but the kids were a mess...crying, wanting to leave, wanting to "sue Lagoon" and/or tear down the ferris wheel!   Took the kids to Lagoona beach and they calmed down finally, but what an adventure.  Our son actually did great and was very brave while on the ride.

Saucony Progrid Ride 2009 Miles: 8.00
Comments
From Ashbaker on Mon, Aug 17, 2009 at 20:50:11 from 76.27.0.45

I thought of trying to reach you but it was just too short of notice that you were in town. Tell us sooner!:)

From jtshad on Tue, Aug 18, 2009 at 10:00:07 from 204.134.132.225

We almost didn't make it as our original plans had issues. If we would have stayed in SLC rather that Layton I would have joined you guys. I will be down in SLC next week (25-26) staying in Midvale, up for a possible run on Wednesday morning next week?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.001.300.000.0012.30

5M very easy this morning.  We didn't get back home until almost 11pm and I was tired after the long day at Lagoon and the drive.  Hit the snooze a few too many times and woke up at 5am (instead of 4am) so I had to cut the run short.  Back was a bit stiff due to the day walking and drive home.  (Trigon)

Nice run on great running day at lunch.  Ran a progression run with Dan S for 6M, starting at around 7:45ish and progressing to a 6:49 for mile 6.   I then took off for the last 1.3M at an average 6:14 pace.   Overall average of 7:02.  Nice and easy as my back is still a bit stiff. (Ride)

Saucony Progrid Ride 2009 Miles: 7.30Saucony Trigdon Ride 1 Miles: 5.00
Comments
From Neil on Tue, Aug 18, 2009 at 12:23:07 from 164.165.24.5

Don't know how you do it but I admire your discipline to get out of bed at all at that hour considering your schedule. 4AM is brutal even if you go to bed at 9PM and absolutely horrific when you go to bed after 11. You deserved the extra hour.

From Kory on Tue, Aug 18, 2009 at 13:01:34 from 134.50.89.55

Sounds like you had a fun time. Were going camping this weekend as of right now (plans could change). Don't know where yet though.

From Robert on Tue, Aug 18, 2009 at 15:08:54 from 70.58.141.71

Sounds like you need to drop some hints to the Mrs. for that long overdue back massage ;) Take care.

From Ashbaker on Tue, Aug 18, 2009 at 20:54:40 from 76.27.0.45

Jeff, just let me know a day or two in advance and I'll get with you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.704.000.000.0011.70

7.7M early and easy this morning down Sunnyside to Snake River parkway and back with a loop through the neighborhood.  Back stiff again, too much mileage?  (Trigon)

4M at slow MP at lunch time on a warmer and sunny day in the desert.  Just some easy miles with the back feeling better.  My back is stiff in the morning, good during the day, and then starts hurting again in the early evening...(Ride)

1 hour of tennis for the first time in a LONG time.  Timing way off (especially on the serve and forehand).  Backhand was about the only thing working!  Fun to get back on the courts!

Saucony Progrid Ride 2009 Miles: 4.00Saucony Trigdon Ride 1 Miles: 7.70
Comments
From Jon on Wed, Aug 19, 2009 at 08:22:26 from 128.217.221.71

I was going to say something rude about old age, but decided not to... ;)

From Kory on Wed, Aug 19, 2009 at 14:04:10 from 134.50.89.55

I would cut the mileage down and heal to be fresh. I've always found when you try to work through the pain you really can't get what you want out of the training. I know because I'm an idiot who does it a lot and should practice what I preach.

If you want 2009 Indianapolis Marathon to be your prime event than I would do what I can to heal.

From jtshad on Wed, Aug 19, 2009 at 15:02:37 from 204.134.132.225

Jon, just gotta dig, don't ya?

Kory, thanks for the feedback. Where and when are you thinking of camping this weekend, we are looking at going out as well but have made no plans (kinda winging it)? Call me to discuss.

From Jon on Wed, Aug 19, 2009 at 15:59:52 from 128.217.221.71

Hey, I chose not to make the comment! I just alluded to it, which is much less rude... right?

From Kory on Wed, Aug 19, 2009 at 16:12:09 from 24.116.153.110

We were thinking about Massacre Rocks, but I'm game for anything. Did you have an idea because we are winging it too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.004.000.000.0016.00

Normal 7M run early and easy this morning down Sunnyside to Snake River Parkway and back home with a loop through the neighborhood. Back not stiff this morning, but my knees and shoulder are sore for playing tennis last night! (Trigon)

8M at lunch on a sunny warm/hot day.  Started out planning a hard 4X1M workout, but after the 2M easy warmup with Dan S I knew "hard" was a relative term.  Splits were disappointing as my legs just didn't have any juice today: 5:45, 6:03, 6:03, 6:16 (almost didn't do the last one, so my heart wasn't in it).  0.25M recovery between splits and 1.25M cooldown back to the office with Dan S again.  (Ride)

2:00pm - feel like crap...light headed, cramps in stomach, legs stiff, back hurts now...I think I ran too hard at lunch! 

3M bike ride with the family...just trying to be normal around the family, I didn't ride hard due to achiness. Count as 1M easy.

Saucony Progrid Ride 2009 Miles: 8.00Saucony Trigdon Ride 1 Miles: 7.00
Comments
From sam Dean-Howard on Thu, Aug 20, 2009 at 18:08:30 from 90.201.147.164

oooh, good workout when your not feeling too good, sorry to hear of the cramps, take a rest and recover well. You know tennis is no good for runners its your body revolting (LOL).

take care :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Still feeling the effects from yesterday and back a bit stiff again this morning, so I took the advice of Kory and Dan and just didn't run and slept in instead.  I will go for a easy run at lunch today (in the heat, so easy with lots of water stops).   Thanks for the advice guys!

10M at lunch on a warm sunny day.  Just a steady even paced run at a 6:48 average...overall felt good, no back pain and more energy due to taking the morning off.  (ride)

Saucony Progrid Ride 2009 Miles: 10.00
Comments
From Kory on Fri, Aug 21, 2009 at 13:19:14 from 134.50.89.55

Great job and way to so wisdom. Now I need to practice what I preach when I don't feel good. You lay it on me if I try to run not feeling good.

Also Jeff thank you for answering my question, and being a close friend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

13.1 at an average of 7:20 this morning on a solo run through Snake River Landing then around the greenbelt and back home with a 1.5M out and back east on Sunnyside.  Started slow, middle miles all under 7:00 pace then the last 3-4 a bit slower as I was running low on fuel and my back started to get a bit sore.  Time for that massage my wife got me for Father's day! 

Saucony Trigdon Ride 1 Miles: 13.10
Comments
From Robert on Sat, Aug 22, 2009 at 13:27:13 from 70.58.141.71

Great week of running considering being a little banged up.

From Jon on Sat, Aug 22, 2009 at 16:20:03 from 75.169.140.152

If you don't want it, I'll take it. I got a charlie horse in my calf that needs a massage!

By the way, I may be in IF Thur/Fri this week.

From Jon on Sat, Aug 22, 2009 at 16:20:26 from 75.169.140.152

Are you still thinking about TOU 1/2?

From jtshad on Sun, Aug 23, 2009 at 09:02:31 from 69.20.183.178

We may camp next week, still up in the air.

I am not doing the TOU1/2...I signed up for the Poky full on 9/5.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

8M slow progression run this morning through Snake River Landing and back with a 1M extension east on Sunnyside.  Progressed from very slow to slow, last mile at 6:50.   Back better than yesterday, but still need the massage. 

Went back out for 2M at slow MP before church while the family was getting ready.  Decided to get a couple of more miles in early this week due to a busy week of activities which may affect mileage (though it will be a bit lower due to start of taper for Poky ~ 70-75).

Saucony Trigdon Ride 1 Miles: 10.00
Comments
From sam Dean-Howard on Sun, Aug 23, 2009 at 11:31:21 from 90.201.147.164

great running Jeff, well done

From Adam RW on Sun, Aug 23, 2009 at 14:11:52 from 98.202.223.65

Good start to the week. Good plan about mileage up front and then focusing on the taper. Have a great week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.004.000.000.0015.00

8M easy this morning down Sunnyside in a light rain for most of the run (but warm).  Back felt good, knees a little stiff.  (Trigon)

7M at lunch on a beautiful day...sunshine and 65 degrees. 2.3M easy with Pat B discussing his win at the Mesa Falls Marathon then I starteda 4M MP run. 6:26, 6:03, 6:00, 6:02...all felt very easy and no issues. 0.6M cooldown back to the office. Great run! (ride)

Saucony Progrid Ride 2009 Miles: 7.00Saucony Trigdon Ride 1 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.002.000.000.0011.00

Slept in until 5am then got out on a beautiful morning for an 11M run. Easy to start then threw in some accelerations to easy MP (total of 2M) bringing 4M down to sub-7:00 pace. Felt great this morning, no back pain, no knee issues. Only run for the day due to date with Kami, going to the Def Leppard/Poison/Cheap Trick concert in SLC with friends!

Saucony Trigdon Ride 1 Miles: 11.00
Comments
From Adam RW on Tue, Aug 25, 2009 at 09:44:04 from 155.101.152.103

Jeff, Always a wake-up call to read your blog. "Slept in until 5am" it never gets old...

From Jon on Tue, Aug 25, 2009 at 10:06:41 from 138.64.2.76

No kidding, Adam- dedication. I slept in until 4:50 today... but then was still tired so slept in till 5:50! Love easy weeks.

From Kory on Tue, Aug 25, 2009 at 12:05:08 from 134.50.89.55

Jeff, You need to call me and be my alarm so I can get up that early to run. It would be nice. Great job today.

I hope the date is fun.

From Ashbaker on Tue, Aug 25, 2009 at 12:25:02 from 98.98.27.230

Adam is right, I remember the morning of our Del Sol trip. It was like 5 in the morning also. You seemed rather chipper and alive for such an early time. Glad to hear your back issue has resolved. Are you running Pocatello? If so good luck!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.000.000.0012.00

Stayed up late at the concert last night...good times seeing the bands from our past.

Got up early and met Walter at the JRP for a 11M run.  Good to hook up with Walter again, great conversation and a good pace.  Easy about 7:15ish but accelerated for the last 3 miles to a slow MP (1:18 total time).  Overall a good run but tired due to only 4.5 hours of sleep and the drive home to IF.  My son's first soccer game of the season is tonight, then early to bed to catch up on sleep before an early presentation at work tommorrow. Refereed my son's soccer game tonight, remember to bring whistle and stop watch but not shoes so I ran the game in my sandals (count as 1M easy...lots of running keeping up with those kids for a game!).

Saucony Progrid Ride 2009 Miles: 11.00
Comments
From Burt on Wed, Aug 26, 2009 at 19:54:09 from 68.76.197.194

Let's get, let's get, let's get, let's get rocked!

From Walter on Wed, Aug 26, 2009 at 23:11:36 from 76.27.15.208

Oh Burt, the 80's are calling...

Jeff, that was some good running! I need more like that! We could both rock in the 2:20's if we had consistent runs like that. Hope you made it home and are sleeping right now! Be good.

From sam Dean-Howard on Thu, Aug 27, 2009 at 06:18:09 from 78.32.130.9

Great running Jeff, thats real fast, Im only getting 8.30 min miles in but hey anything's good isnt it?

How did the soccer go? my sons season starts soon :)

From jtshad on Thu, Aug 27, 2009 at 10:29:43 from 204.134.132.225

Burt, the concert did rock!

Walter, thanks for the run, I agree runs like that are fun (good company of course) and needed.

Sam, that is a good start and be patient. Soccer went great, our team won 2-1 with my son scoring the first goal of the year (and his first goal ever)!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.001.000.000.0013.00

6M easy early this morning down Sunnyside. Shorter and earlier due to having to be at work by about 6:30am for a presentation. (Trigon)

7M at lunch today on a beautiful day.  2.3M with Dan S. at a 7:13 pace as a warm up.  Picked it up for the remainder and averaged in the 6:40's, with 2M at 6:30ish pace.  Had to stop at 2.5M for a pit stop which really helped as my stomach seemed to settle down quite a bit afterwards.  I then stopped at 6M and did 6 x 0.1M barefoot strides in the park then coasted back to the office.  Overall average pace at 6:50.  (Ride)

Saucony Progrid Ride 2009 Miles: 6.40Saucony Trigdon Ride 1 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

7M really slow this morning, I just had no mojo.  Just got it done.  This run sucked so bad, I decided to go back out for one more after the family awoke.  (Trigon)

Saucony Trigdon Ride 1 Miles: 8.00
Comments
From sam Dean-Howard on Sat, Aug 29, 2009 at 05:40:05 from 90.201.147.144

Sorry you lost your mojo its not a nice feeling, HUH !

Itll come back i no time though great miles as always :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.000.008.00

8M early in Manhattan, MT while visiting old friends.  Had a great run along the pathway next to a country road with great views of the mountains.  Started easy then progressed up to sub-6:30 pace. 

Later went to Canyon Ferry Reservoir in Townsend, MT for a day of boating...tubing and knee boarding was great.  Nice time with old friend's just catching up, letting kids play, laughing a lot! 

Saucony Progrid Ride 2009 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4M on the pathway in Manhattan, MT early before leaving to head home.  Starting the taper for Pocatello Marathon on Saturday. 

Last day of summer vacation for the kids, back to school tomorrow!

Saucony Progrid Ride 2009 Miles: 4.00
Comments
From Kory on Sun, Aug 30, 2009 at 23:46:13 from 24.116.153.110

Great training and fun weekend. I worked all weekend except went to a movie with the family Sunday afternoon. Do you have any PowerBar Gel Double Latte? They are my favorite. If you could bring some down Saturday I would pay you for them.

Jeff it will be good to run with you, especially my last marathon ever. This is it for me as far as marathon's so I hope I can go out with a bang. Take care and let me know about the gels.

From jtshad on Mon, Aug 31, 2009 at 11:11:41 from 204.134.132.225

Hey, Kory! I don't have any double latte PowerBar Gels, sorry. I got gels for Mike to distribute on the course, but not that flavor.

Last marathon...ever?

Are you guys camping this weekend as well? Interested?

From Kory on Mon, Aug 31, 2009 at 12:23:16 from 134.50.89.33

Jeff - Yep this is my last one ever. I need to get my life back together in the things that I was doing before I became addicted to running. I'm going to run my guts out. I can't keep doing what I'm doing with the the way I'm spiritually, work and family life.

I would be interested I need to talk to my wife.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.100.000.006.10

I slept in this morning as it is taper week. Took the kids to their first day of school (back to regular busy schedule!).

Last hard run at lunch today before Saturday, 6.1M tempo run at a good MP around the greenbelt which is nearly totally flat (some small rollers). Overall average pace 6:00 on the nose! Splits: 6:22, 5:53, 5:54, 5:49, 5:52, 6:07, c/d for last 0.1M. A good run, a bit harder effort-wise than I wanted it to be but very manageable. (Ride)

Saucony Progrid Ride 2009 Miles: 6.10
Comments
From Kory on Mon, Aug 31, 2009 at 15:38:58 from 134.50.223.250

Nice work. Remember your doing Pocatello as a training run. Don't kill yourself so that you have something for the INDY Marathon. It would be cool if you could blow your time away there.

From rockness18 on Mon, Aug 31, 2009 at 17:51:23 from 69.183.230.143

Good luck this weekend! So, going for the win in Indy?? I'll be curious what you think of the course. My sister lives there, so I'm planning a 2010 Indy Marathon.

From jtshad on Mon, Aug 31, 2009 at 18:11:36 from 204.134.132.225

Thanks, guys.

Kory, I am using Poky as a training run, yes. Still hope to be in the mid/high 2:30's.

Dave, a win would be nice but I just hope to get back in the mid/high 2:30's again and see what happens place wise.

From Kory on Mon, Aug 31, 2009 at 19:47:00 from 134.50.89.116

Jeff I'm with you lets go for that goal. Jeff thanks for all your help, and you know what I'm talking about. Your a true friend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.101.000.000.007.10

7.1M at lunch on a great running day with Dan S.  1M easy, then 2.5M at about a 7:10 pace.  1M at 6:30ish, then 1.5M with Dan again at 7:15ish.  Last 1M at 6:15 with a 0.1M cooldown.  Run started kinda bad, but after the 6:30 mile I felt a lot better and the effort was much easier.  Overall avg. pace was a 6:59.

Saucony Progrid Ride 2009 Miles: 7.10
Comments
From Jon on Tue, Sep 01, 2009 at 14:53:01 from 138.64.2.76

Beware the phantom pains during taper week...

From jtshad on Tue, Sep 01, 2009 at 14:56:44 from 204.134.132.225

I hate taper week, I always feel flat, tired and heavy as I scale back. No pain, just legs felt heavy. Typical, usually goes away by Friday's short easy run at which time the extra rest has helped with energy level.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5M early this morning.  Just a normal easy run with some accelerations to get the heart pumping.  Everything felt good.   3 more days to the race....

Saucony Trigdon Ride 1 Miles: 5.00
Comments
From JimF on Wed, Sep 02, 2009 at 11:54:54 from 32.179.168.125

Good luck in the race this weekend. Do you have a specific goal for the race?

From jtshad on Wed, Sep 02, 2009 at 11:57:38 from 204.134.132.225

I am using it as a training run to practice having a stronger second half, so I hope to run fairly even splits and finish in the high 2:30's, hopefully around 2:37ish. I want to use this as a race to see if the strategy and my body can work it so I peak for Indy in October. It will also be fun to run it with Kory and try to work together and get our times.

From JimF on Fri, Sep 04, 2009 at 08:56:01 from 98.214.107.102

Sounds like a good plan. I hope everything goes great for you this weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.501.500.000.003.00

3M run this morning after sleeping in until 5am.  1.5M easy and 1.5M at MP to get a feel for my racing shoes (Tangent 3) again.  Good short run for taper. 

Saucony Tangent 3 Miles: 3.00
Comments
From Ashbaker on Thu, Sep 03, 2009 at 10:10:38 from 98.99.87.102

Feel ready? Good Luck Jeff!

From jtshad on Thu, Sep 03, 2009 at 10:13:43 from 204.134.132.225

Thanks Steve, I am feeling good, going to be fun to run with Kory (unless he doesn't get better from his sickness). Hope to use this as a hard training run to get ready for Indy.

From sam Dean-Howard on Thu, Sep 03, 2009 at 15:52:34 from 90.210.160.154

enjoy and good luck not that you need it happy days

From Barry on Thu, Sep 03, 2009 at 17:22:59 from 67.61.234.251

Jeff, good luck Saturday! i know you will do awesome!!!!!!!!!

From jtshad on Thu, Sep 03, 2009 at 17:24:16 from 204.134.132.225

Thanks Sam and Barry!

Barry, good luck at Poky HM to you!

From Dustin on Thu, Sep 03, 2009 at 18:27:28 from 205.126.63.9

Good luck this weekend, hope everything goes good. I'm getting excited for St. George in a few weeks, just need to get over a few nagging injuries.

From Steve on Thu, Sep 03, 2009 at 22:05:24 from 141.158.139.222

Good luck this weekend with your race!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.000.000.004.00

4M this morning after sleeping in til 5am. Legs felt very peppy, I felt rested and energized and no pains and the pace was great (even 2M at a slow MP). Just what you want the day before a marathon!

Saucony Tangent 3 Miles: 4.00
Comments
From Cody on Fri, Sep 04, 2009 at 10:05:33 from 69.9.58.17

Good Luck Jeff! Tear it up...

From Jon on Fri, Sep 04, 2009 at 10:33:20 from 198.60.103.104

Yes, good luck. It was good to see you and Kami for a minute yesterday- just be sure to write your race report before you go camping, or we will all be wondering how it went all weekend...

From Bill Mandler on Fri, Sep 04, 2009 at 10:48:23 from 72.24.152.3

Jeff,

Good Luck tomorrow.....I am looking forward to seeing what you and Kory will accomplish!!!

Hopefully I won't be too far behind you guys!

From Becca on Fri, Sep 04, 2009 at 11:04:09 from 90.207.161.216

0500 counts as sleeping in??

Good luck!

From Kory on Fri, Sep 04, 2009 at 12:36:46 from 134.50.89.33

Jeff - I felt good this morning other than the ear ache still there, but not bad.

From Rachel on Fri, Sep 04, 2009 at 12:40:13 from 174.126.63.0

Best of luck tomorrow Jeff... Enjoy!

From James on Fri, Sep 04, 2009 at 20:07:42 from 174.23.24.234

I heard you were down here last week. You guys should have called me for a run.

From sam Dean-Howard on Sat, Sep 05, 2009 at 13:14:42 from 90.208.239.153

I know im late but good luck although I said good luck on face book yesterday in time :-)

Race: Pocatello Marathon (26.2 Miles) 02:37:22, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.6026.200.000.0026.80

Pretty cool, I came away with the win for first overall in 2:37:22.  First half 1:16:15, second half 1:21:08 .  First half a bit too fast and paid for it in the second as I was shooting for a even split race but I forgot how fast the first half is and how hard the second half is to get into a good groove.  I was 1 minute off of Kory's record from last year so I now how hard he ran last year!  I am very happy with the result, good to be under 2:40 again and this was a good test to see how fit I am for Indy in October.

Woke up early (3am) to get prepared and drive down with Lynette.  Got our numbers and chips and loaded the bus to the start at around 5:15.  Got to the start, hit the porta potty and did a quick warmup (about 0.6M) then met up with Kory to get ready for the race.

The FRB did great grabbing the top four spots (me, Kory, Mark P, Bill M).

Here are the splits:

1 - 5:28  Went out easy with Kory, feeling good but not running too hard.  A bit faster than expected

2 - 5:56  Slowed down on purpose to bring the adrenaline back into control.  Kory running just off my shoulder

3 - 5:48  Running smoothly on the downhills with Kory.  Beginning to see the sunrise...beautiful!

4 - 5:51  Still running well, trying to hold back to not burn out on the hill.   Kory a few steps back.

5 - 5:44  Pass another runner out on the road and scary the heck out of him.  Kory still a few paces back.

6 - 5:40  Oops, a faster mile but still running easy (the hill must have started getting a bit steeper). 

7 - 5:48  There is an out and back in this mile up a hill.  Running smooth, see now that Kory is about 0.1M back.  I just keep my effort the same and marshall on.

8 - 5:52  I take my first PowerBar Gel around here just to keep the fuel load up.  Still running easy trying to just run a good effort.

9 - 5:51  On, on I go...a bit of an upward climb in this mile.

10 - 5:39  This is a good mile, feeling easy just strolling down the hill. 

11 - 5:49  Starting to see the valley and coming into Inkom.  Running easy.

12 - 5:40  Nice smooth mile coming down the hill.  Averaging a 5:45 pace still which is a bit fast for what I wanted but I didn't want to brake too hard.

13 - 6:05  Next PowerBar Gel, course starts to level out (or even uphill a small amount).  I take this mile as a breather to get ready for the second half.

Half - 1:16:15  Pass by the buses and see everyone getting ready for the half marathon start.  Running alone but I know that Kory is a strong second half runner so I can't relax.  Time to push for a strong second half and avoid a big drop off.

14 - 5:44  Good mile, a bit down then flat....feeling good.

15 - 5:52 Still motoring starting to see rolling hills.

16 - 6:13  Hit the first of the uphills that will start to sap the energy.  Take a gel to stay on top of my fuel reserves.

17 - 6:22  Got to the top and the rollers continue.  Trying to find the pace/effort that matches the terrain.  Starting to feel it now.

18 - 6:07  More rollers with a bit more level and down, feeling the groove.  Wondering how far back Kory is and still worried about his kick.

19 - 5:59  Ahhh, a good mile as I roll towards the gap.

20 - 6:12  Ok, last bit of flat before the climb. 

21 - 6:11  Take a gel and the start of the mile just before the hill to Century High school.  Make it up without too much of a drop off.

22 - 6:31  After the big hill, I forgot that the course still climbs for another 1.25M!  This starts to hit my left hammy but I try to fight it off.  Now really wondering how close to the course record I am and where Kory is.  See Rachelle and she indicates that Kory isn't feeling so hot.  Nearly step on a small rattlesnake on the side of the road!

23 - 6:18  Get back into a better groove as the course levels out.  Ask a traffic control guy if he sees anyone behind me...Noone in sight.  Now I know I have the win but wonder if I have the kick for the record. 

24 - 6:11  A good mile but the legs are starting to feel really heavy and trying to manage my energy for a solid kick at the end.

25 - 6:14  Coming up on Upper Ross Park and just trying to keep consistent effort.

26 - 6:24  Ok, feel that the record is a bit out of reach, on track for my 2:37 and noone behind me leads to slower mile.

0.2 (0.3 on GPS) 1:50  Push to the finish win a 6:01 pace and can see the clock time over 2:37...come in praising God for the ability to run this hard and come away with a good race.

 Very happy with the result.  Stick around for to see Kory, Mark, Bill M (Master's winner) and Lynette (Master's winner, 2nd OA) finish the full and Andrea finish the half (2nd OA).  Do the interview with the paper, jump in a shower at the pool facility and hang around for the awards talking to friends. 

Nice plaque, a goodie back from Shu's Running Store in Boise (Nike watch, gift cert., etc.).

Drive home after the awards and take off for camping for the rest of the weekend with friends above Kelly Canyon.  Great campsite, good friends, good food, kids have a great time (built and amazing fort!!!).  Just a relaxing weekend...no running just easy and fun (and good BEER!).

Saucony Tangent 3 Miles: 26.80
Comments
From JimF on Sat, Sep 05, 2009 at 16:34:50 from 98.214.107.102

Congrats on the win and great time!

From Fritz on Sat, Sep 05, 2009 at 16:34:56 from 65.100.192.74

Nice job! First place is awesome.

From rockness18 on Sat, Sep 05, 2009 at 16:46:45 from 69.183.232.204

Sweet! Great time and congratulations on the win...you've worked hard this year. How'd Kory do?

From Christi on Sat, Sep 05, 2009 at 16:52:06 from 174.98.97.173

CONGRATS on an AWESOME RACE!!! 1st overall, doesn't get any better than that!! I'm anxious to hear about how you liked the Disney Marathon, always wanted to do one (guess I could read your race report!)

From paul on Sat, Sep 05, 2009 at 16:54:00 from 75.162.205.122

Great job! Wins are good...

From JD on Sat, Sep 05, 2009 at 16:54:12 from 166.183.247.246

Way to go!

From Kelli on Sat, Sep 05, 2009 at 16:54:45 from 71.219.97.42

Holy awesomeness!!!

From Neil on Sat, Sep 05, 2009 at 17:24:55 from 70.192.121.212

Huge congrats Jeff! Way to compete. You're a great example of dedication & hard work paying dividends. Take a week off & bask in your awesomeness. ;)

From MichelleL on Sat, Sep 05, 2009 at 18:11:31 from 71.219.40.89

Awesome Jeff. I look forward to the full report.

From Ashbaker on Sat, Sep 05, 2009 at 18:33:33 from 76.23.56.75

Nice.. Is this your first marathon win Jeff?

From Burt on Sat, Sep 05, 2009 at 18:35:24 from 98.167.151.26

Great job Jeff. Make sure you let us know when the full report is up.

From MarkP on Sat, Sep 05, 2009 at 18:36:47 from 67.42.190.1

Good job today Jeff. It was fun meeting you at the race. Good Luck in Indy.

From Bill Mandler on Sat, Sep 05, 2009 at 21:15:28 from 24.119.13.42

Jeff,

Congrats on the win today. You know the last time you won a marathon I was 4th overall that time too. Weird...

NICE JOB TODAY!!!

From Sasha Pachev on Sat, Sep 05, 2009 at 21:18:28 from 192.168.1.1

Congratulations on the win!

From Kory on Sat, Sep 05, 2009 at 21:32:16 from 134.50.223.250

Awesome job Jeff. Sorry I couldn't keep up with you again. You run an awesome race. I'm glad you didn't stuck around to see my nagging stomach issues.

From Jody on Sat, Sep 05, 2009 at 22:18:23 from 98.202.136.149

Congratulations! Very impressive race!

From Cody on Sat, Sep 05, 2009 at 22:26:58 from 67.161.250.22

Sweet!

From Jon on Sat, Sep 05, 2009 at 22:55:00 from 198.60.103.104

Excellent job! We knew you could do it.

From Steve on Sat, Sep 05, 2009 at 23:10:27 from 141.158.139.222

Congrats on the time and the place!

From Holt on Sat, Sep 05, 2009 at 23:16:58 from 75.169.74.94

Good job Jeff! Way to go.

From c h a d on Sat, Sep 05, 2009 at 23:33:26 from 166.205.6.28

How awesome to score the marathon victory. Great job, Jeff!

From Walter on Sat, Sep 05, 2009 at 23:34:15 from 206.53.157.94

Very nice Shadley! You got your win!

From Mark on Sat, Sep 05, 2009 at 23:50:27 from 173.168.88.68

Excellent job Jeff! You deserved the win and sub 2:40. Can't wait to read the full report.

From sam Dean-Howard on Sun, Sep 06, 2009 at 08:45:46 from 90.208.239.153

Fantastic well done such a great win and time, you must be buzzing now..... enjoy it and take it all in excellent running and sub 2.40 is well steaming fast.

I agree with everyone else and cant wait to read full report :-)

From Adam RW on Sun, Sep 06, 2009 at 22:04:28 from 98.202.223.65

Great race, great win! Looking forward to the full report.

From Barry on Sun, Sep 06, 2009 at 23:02:24 from 67.60.189.166

Jeff, you did awesome. Congratulations....

From James on Mon, Sep 07, 2009 at 17:49:37 from 174.23.42.75

You are the man!

From jtshad on Mon, Sep 07, 2009 at 19:21:22 from 69.20.183.178

Thanks everyone, it was a great race. I hit the time I was looking for and felt good the whole way. The win was great, just wish Kory could have felt better to be there at the end as well.

Feeling like I am ready for a good race in Indy in October.

From Bec on Mon, Sep 07, 2009 at 20:15:27 from 67.177.35.60

Wow, what an amazing race. Way to come away with a great win.

From redrooster on Mon, Sep 07, 2009 at 21:13:57 from 71.219.136.195

way to go Jeff, you are awesome and an inspiration to all runners who have passed the 40 year mark!!

From Andy on Mon, Sep 07, 2009 at 21:14:18 from 198.60.114.178

Great job, Jeff.

From Dustin on Tue, Sep 08, 2009 at 11:03:03 from 204.113.48.77

Congrats on the win Jeff! Sounds like a good day. I'm getting excited for St. George, just have a few nagging injuries to get over, but hope to run well this year.

From Dave S on Tue, Sep 08, 2009 at 13:06:25 from 4.254.231.223

Nice job Jeff! Congrats on the win. I like that race and need to get up there and do it again. Looks like you're good and ready for Indy.

From Lyman on Tue, Sep 08, 2009 at 13:14:04 from 170.135.241.46

Just got back from a camping trip to Bryce Canyon but didn't want to pass on a belated congratulations. It looks like yopu will be peaking for Indy in October. Excellent race!

From josse on Tue, Sep 08, 2009 at 19:44:09 from 75.216.204.37

Congrats on the win and great marathon:)

From Rachel on Sun, Sep 13, 2009 at 00:26:54 from 174.126.63.0

Awesome job as always Jeff, you're amazing... Congrats!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today, legs are sore from the marathon yesterday.  Hard night sleep as I just couldn't get comfortable and the legs would tighten up and wake me up all night long.

Spent the day lounging around camp talking with friends, watching the kids play and make their very impressive fort up in the woods, hiking with the kids on the trails and just enjoying the camp life.  Oh yeah, ate well (like a pig in fact!) and had a few brews and took a nap.  Now that is a recovery day!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Still recovering, slept bad just like yesterday.  Slept in until 8am the last 2 days and it felt weird to be in bed that late.

Ate a great breakfast then broke down camp and headed home.  Then the chore of cleanup at home.  Legs feeling a bit better but still stiff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

6M recovery run early this morning.  Legs were sore but felt better as the run went on.  Ran with my new Nike Triax Fury watch that I won at the Poky marathon.  Pretty cool watch, still trying to figure out all the features.  (Trigon)

6.1M at lunch with Jeff F. at a nice recovery pace (~8:00). Great day for a run, beautiful weather. Legs felt a bit fatigued but otherwise the run was great. (Ride)

Saucony Progrid Ride 2009 Miles: 6.10Saucony Trigdon Ride 1 Miles: 6.00
Comments
From Jeff Fogg on Tue, Sep 08, 2009 at 10:24:08 from 204.134.132.225

Glad to see you take a couple days off. You had a great race! Looking forward to seeing that watch.

From Jeff Fogg on Tue, Sep 08, 2009 at 15:10:12 from 204.134.132.225

Your new watch must not be that great as I thought we were right around 6:30 pace. Thanks for holding back and staying with me. I forced you into a good recovery run.

I now know the difference between "running" and "jogging". We both take off and run at 8:00 pace...I "run" and you "jog" and we stay together...pretty simple.

It was a good run, thanks.

From Jon on Tue, Sep 08, 2009 at 17:54:02 from 138.64.2.76

www.marathonguide.com

You're famous!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Nice easy run early this morning in 57 minutes.  Legs feeling better.  Weather was cold...42 degrees...long sleeve shirt, gloves and vest.  Overall recovery is coming along well.  (Trigon)

4M at lunch out on the desert.  A good run in 27:20 (6:50 pace) that felt really good.  Left calf a bit of a niggle but that was about it.  Recovery looking good. (Ride)

Saucony Progrid Ride 2009 Miles: 4.00Saucony Trigdon Ride 1 Miles: 7.00
Comments
From argentinerocket on Wed, Sep 09, 2009 at 10:19:34 from 74.9.147.114

Jeff, I'm a bit late posting to your blog, congratulations on the big W this weekend! You're a stud!

From Jeff Fogg on Wed, Sep 09, 2009 at 12:17:10 from 204.134.132.225

Hope you are ok after the grueling run I put you through yesterday. I'll be glad when your recovery is over so we can get back to some faster runs :).

From JohnR on Wed, Sep 09, 2009 at 23:37:54 from 71.37.160.39

Jeff - a belated congrats to you on your win. That is a great time at altitude. Keep up the hard training.

John

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

6M very slow and early on a nice morning.  Still just in recovery mode and today was a slog.  (Trigon)

Going to see Huey Lewis and the News at the State Fair tonight so today I have the "Heart of Rock and Roll"!

A little shocked today as I read in the paper that a running associate who recently joined our group was arrested for lewd conduct with a minor...what the ????  I pray the allegations prove false and for the family during this trying time.

6M at lunch on a great running day. Ran the entire time with Dan S. and about 4M with Pat B. Talked about work...ugh! Nice company, good pace (7:30ish) and feeling progressive better (about 90% back now).(Ride)

1M running back to the car at the fair to get Kami's ID so we can both enjoy a beer before the concert.    Huey Lewis and the News rocked!!!  Great music, really brought me back to my youth (except for all the old people standing around us!).  Great spot to watch, about 3 people back from the stage!

Saucony Progrid Ride 2009 Miles: 6.00Saucony Trigdon Ride 1 Miles: 6.00
Comments
From Bill Mandler on Thu, Sep 10, 2009 at 12:21:34 from 72.24.152.3

Jeff,

We are going to the concert tonight as well. Should be a good one!!!

From AmberG on Thu, Sep 10, 2009 at 12:31:19 from 209.33.225.76

Wow! i just realized you won the Pocatello marathon!!!! CONGRATULATIONS! (sorry, I'm a little slow) That's really incredible!!!!!! Are you going to try to PR again at SG? Sorry about your running friend, hope it all turns out ok!

From Snoqualmie on Thu, Sep 10, 2009 at 12:35:34 from 24.18.192.33

"slog" ...Delighted to see you are human. Totally in awe of you still.

Enjoy Huey; I've got Power of Love on my iPod Running Playlist.

Too bad about your running acquaintance. What a world, even if he is innocent!

From Kory on Thu, Sep 10, 2009 at 13:26:19 from 134.50.89.33

I have the record Jeff. Take a picture of Huey Lewis if you can. I love his stuff. I wish I could go. Have fun. The recovery is looking good. Remember not to go too hard this week or next. I think this will freshen your legs for INDY.

Great Win again Saturday Jeff. Good JOB BUDDY!

From Jon on Thu, Sep 10, 2009 at 16:03:01 from 138.64.2.76

Wow- if what I saw online is correct, it's one of your group that I know, right?

From jtshad on Thu, Sep 10, 2009 at 16:11:14 from 204.134.132.225

Jon, you met this person briefly at the Firecracker.

From Neil on Thu, Sep 10, 2009 at 16:43:05 from 164.165.24.5

A bit surreal isn't it? The Boise media has already picked up the story. You don't need to be a rocket scientist to figure out that its going to draw a ton of press. Hard to believe someone w/ so much going for her would do something so harmful and reckless.

From Jon on Thu, Sep 10, 2009 at 17:31:55 from 138.64.2.76

Yeah, I found it fairly easily on the IF news sites. Like Jeff said, hope it's false.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12M run later this morning after dropping off the kid's at school and while Kami went to the gym.  Great run, average pace just under 7:00.  Legs and energy felt awesome...recovery nearly complete!

Saucony Progrid Ride 2009 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

10.5M this morning with McKay, Andrea and Lynette.  A good pace on a beautiful morning with good friends...now that is a good run.  Good easy pace (total time on 1:20) that felt comfortable  

Now to help Kami with her church activity and then taking Justin to Downata Hot Springs for his friends' birthday party...a Dad/son date day, should be fun.

Saucony Progrid Ride 2009 Miles: 10.50
Comments
From Robert on Sat, Sep 12, 2009 at 15:56:30 from 70.58.141.71

Hey Jeff, congrats on the marathon win recently. I feel like heel not keeping better tabs on your running. Classes are going well, but some breaking in was needed. I'm still running, but not consistent lately. My new career goal is pulling my focus from running a bit.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8M on  a nice running morning.  Good paced run through Snake River Landing and back in 58:30 with 2M at slow MP (6:30).  Legs felt great, energy level really good.

Had a great day with Justin at Downata Hot Springs for a birthday party yesterday!

I am still trying to fight off the cold my kids brought back from school...achy, sore throat, head ache, ugh!

Saucony Trigdon Ride 1 Miles: 8.00
Comments
From sam Dean-Howard on Mon, Sep 14, 2009 at 07:27:01 from 78.32.130.9

Glad you enjoyed the birthday Party,and great running as always there :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

8M easy early this morning on a very warm morning (68 degrees).  Cold symptoms down after taking some meds last night, but feeling a bit low on energy.  (Trigon)

I will try for  a short run at lunch today as much as time allows during the break from my training course.  4.5M at lunch, 3M with Dan S. then I picked it up for the last 1.5M.  Total time of 31:20. (Ride)

Saucony Trigdon Ride 1 Miles: 8.00
Comments
From Mark on Mon, Sep 14, 2009 at 11:09:59 from 24.129.132.74

Hope you can shake this cold quickly.

From JimF on Tue, Sep 15, 2009 at 15:18:25 from 166.203.159.168

Hope you get to feeling better and can shake the cold quickly.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.000.000.0012.00

7M easy and early before Kami had to go to work.  Left hammy a bit tight and I think it is time to retire the Trigon's as I am feeling a little tweak in my achilles and feet, normal signs of retirement age for my shoes.  (Trigon)

5M at lunch on a cooler day.  1.75M with Dan S then I picked it up for the remainder of the run.  Left hammy still a bit stiff but not too bad.  Ran the rest of the run at slow MP effort to finish the run in 33:29.  (Ride)

Saucony Progrid Ride 2009 Miles: 5.00Saucony Trigdon Ride 1 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

10M early on a nice running morning in 1:14:34.  Legs felt pretty good, left hammy still had a few twinges.  Only one run today due to work schedule.  

2M running while refereeing my son's soccer game tonight.  High scoring game with the kid's running fast all over the field, I worked up quite a sweat trying to run from one end to the other keeping up with them.  Ran in my older pair of shoes (Stratos 3) after not having worn them in several months and they did ok.  

Saucony Stratos 3 Miles: 2.00Saucony Trigdon Ride 1 Miles: 10.00
Comments
From sam Dean-Howard on Wed, Sep 16, 2009 at 17:33:57 from 90.212.41.17

Left Hammy, you must be taking my energies as its my left hammy (kidding) hope you get it to roll out and stretch and all be ok.... great recovery and 10m excellent time too :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.004.000.000.0014.00

7M very slow this morning.  Weather was great but my energy was low as I ran through Snake River Landing.  Easy run will hopefully allow for a faster run at lunch today.  Left hammy better but still a bit twingy at times.  (Stratos 3)

7M run at lunch at a good pace on a warm but beautiful day.  I knew this one was going to be tough as I had intestinal issues before the run and encountered them throughout its entirety.  Overall ended up with a good pace (6:29 average) for a total time of 45:18.  Splits were all decent but I wanted them a bit faster:  6:38, 6:06, 6:12, 6:28, 6:30, 6:41, 6:41.  (Ride)

Saucony Stratos 3 Miles: 7.00Saucony Progrid Ride 2009 Miles: 7.00
Comments
From Christi on Thu, Sep 17, 2009 at 08:51:08 from 174.98.97.173

Thanks for your encouragement. Funny that my big accomplishment for the week was equal to a slow, easy run for you. LOL. You're awesome!

From James on Thu, Sep 17, 2009 at 22:50:32 from 174.23.35.13

Jeff are you doing St. George?

From jtshad on Fri, Sep 18, 2009 at 08:15:19 from 69.20.183.178

James, I am not running St. George but instead I am running Indianapolis 2 weeks later.

From James on Fri, Sep 18, 2009 at 16:47:21 from 205.127.241.18

I saw that one was on your schedule but I didn't know when it was.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.000.0013.20

7M very slow early this morning.  Feet and legs a bit sore today and I had to take a pit stop really bad around 6M so I stopped by home then did 1 more mile before Kami left for the gym.  (Stratos)

6.2M at lunch on a beautiful day (if not a bit hot and heavy).  GI issues from the start again...what I am eating?  Total time was 42:21 (6:50) with the last mile being the fastest at a 6:38.  Legs and feet mostly better but insides did not let me pick it up much.  (Ride)

Kami is going to do a 60 mile ride tomorrow, so I will have to see what kind of runs I can get in around her schedule (I owe her that).  Probably get up real early and then do a shorter run with the kids later with them riding bikes.

Saucony Stratos 3 Miles: 7.00Saucony Trigdon Ride 1 Miles: 6.20
Comments
From Superfly on Fri, Sep 18, 2009 at 16:50:22 from 208.117.127.110

You do owe her... actually we all owe our wives big time. Hope all is well... thanks for the call the other day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.507.800.000.0016.30

8M early on a nice weather morning before Kami got up to get ready for her 60M bike ride.  Pretty good pace (total time of 58:50, for a 7:21 pace) and I felt really good during the run.  First mile slow warmup then I started to pick up the pace around mile 3.  (Ride)

I will try to get out for some more miles after taking Kami and Deborah to the start of their ride.  This is the first organized ride/race for both of them!  Going to give their new road bikes a good test today.

After dropping off the ladies at the start of the ride, I went home and back out for a MP run.  0.5M to warm up again then 7.7M at slow to medium MP (slowest was the 0.3M cooldown at 6:25, fastest mile at 6:10).  Felt great, legs and feet good and energy level good after only having a couple mugs of coffee and a packag of PowerBar GelBlasts.  Good running day.

Now I can't wait to see how Kami and Debra did at the ride and all the runner at TOU (local IF folks:  Andrea, McKay and Lynette especially!). 

Kami did awesome at her 60 mile ride...3:32 and the first woman in the ride!  She totally rocked and had an awesome time!!!  Deborah did well for her first real ride on her new bike, finishing 45 miles!

Lynette (3:19, 1st Master), Andrea (3:24, new PR) and McKay (3:24 with cramps!) all did awesome at TOU!  The FRB rocked as well (go see all the incredible reports!).  What a great day for all my athletic friends!

Saucony Progrid Ride 2009 Miles: 16.30
Comments
From Logan Fielding on Sat, Sep 19, 2009 at 09:27:43 from 12.187.226.130

I will give you a call later.

From jtshad on Sat, Sep 19, 2009 at 11:20:44 from 69.20.183.178

Looking forward to catch up with you, Logan!

From Jon on Sat, Sep 19, 2009 at 14:39:38 from 75.169.140.248

I called you to give you the race report, but you weren't home. You'll have to look online like everyone else, I guess. I saw Lynette- she did good, but was a bit bummed with her 3:19 (9 seconds slower than Poky, I think she said...)

From Mark on Sun, Sep 20, 2009 at 09:35:13 from 173.168.88.68

Congrats to your wife on her first place as well as your IF running friends! And you still got some great running in for yourself today as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7M on a windy morning.  Started slow and progressively sped up to a reasonable pace, ending up with a 53 minute run.  Legs and feet and energy were good.

Did something last night that haven't done forever...went to a friend's 40th birthday party and had an evening of line/circle dancing and had a blast!  Ate too much good food (and had a couple of good beers) so I was a bit "heavy" feeling this morning but it was worth it.

Saucony Trigon Ride 2 Miles: 7.00
Comments
From Rachel on Sun, Sep 20, 2009 at 21:48:42 from 174.126.63.0

Yee Haw Jeff, how fun! Great job Kami, you two are quite the racing studs!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.204.000.000.0013.20

7M early on a cold morning (39 degrees!).  Slow and easy, just a normal 4:30am run.  Brrr, now I need my coffee!  (Trigon 2)

6.2M on a beautiful day for a run, sunny and 53 degrees.  A bit breeze but not bad.  Started off with 2M at "fast" easy pace  (6:35 avg) then moved up a bit to a slow MP (6:23 avg) for the next 4M including up the big hill in Freeman Park.  Ended with 0.2M at 6:47 pace for an overall time of 40:10.  Good run!  (Ride)

Saucony Progrid Ride 2009 Miles: 6.20Saucony Trigon Ride 2 Miles: 7.00
Comments
From sam Dean-Howard on Mon, Sep 21, 2009 at 15:49:12 from 90.195.99.78

he he I know that coffee feeling, great running, great run later too well done your legs must be feeling much better :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.502.000.000.0012.50

Nice and easy 7.2M run on a cold morning (34 degrees!).  Wore long sleeves, gloves, vest and ear band...brr!  Overall a good easy run.  Left hammy and right hip was a bit twingy this morning. (Stratos)

5.3M at lunch on a gorgeous day...sunny, 55 degrees and no wind (I didn't want to come back to work!).  3X0.5M fartleks at MP with easy pace in between to 4.75M.  3x0.1M barefoot strides in the park then 0.25M c/d back to the building for an overall average pace of 6:35.  All systems go!  (Ride)

Saucony Stratos 3 Miles: 7.20Saucony Progrid Ride 2009 Miles: 5.30
Comments
From Jon on Tue, Sep 22, 2009 at 10:06:26 from 138.64.2.76

I know- what happened to summer?

From Mark on Tue, Sep 22, 2009 at 11:21:31 from 24.129.132.74

Nice, crisp fall morning for a great run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.102.000.0014.10

8M early and easy on a cooler morning once again.  Tired this morning and hard to get motivated, so this was a slow one (8:00 pace!) but got 'er done.  Will try for a short run at lunch as work allows.  (Stratos)

6.1M BW at lunch on a warmer day.  0.5M warmup the started accelerating up to a tempo pace which I held for 2M, then 1M at MP, picked it back up for a mile then 1.1M decelerating back down.  Mostly felt good, energy good just a bit of stomach discomfort (from food or pace not sure).  Splits:  6:30, 5:48, 5:40, 6:17, 6:00, 6:37, 0.1M at 6:21 pace.  Overall time of 37:29.  (Ride)

Saucony Stratos 3 Miles: 8.00Saucony Progrid Ride 2009 Miles: 6.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Slept in a little and didn't get out the door until after 4:30 for a easy 10M run on a nice morning...50 degrees, no wind.  First 5M slower then picked it up for the second 5 and finished in 1:17:50.  No pains or issues and energy felt better as the run progressed.  Only run for the day due to busy schedule.  20 miler tomorrow!

Picked up a new pair of Tangent 3's at Shu's Running Company in Boise, ID with my gift certificate from the Poky Marathon.

Saucony Stratos 3 Miles: 10.00
Comments
From Adam RW on Thu, Sep 24, 2009 at 09:35:58 from 155.101.152.103

Looks like a great start to the day to me.

From Rachel on Thu, Sep 24, 2009 at 11:21:51 from 174.126.63.0

I still can't believe how early you run. I was awake at 5am but didn't go to the gym until 6:30am!

Safe travels today and Sunday!

From sam Dean-Howard on Fri, Sep 25, 2009 at 16:45:47 from 90.195.99.31

Yeah great start to the day way to go, safe running through your 20 miler :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.005.000.000.0020.00

In Cottonwood, ID...20 miler on the running hills and big hill up to the Cottonwood Butte.  Started the run iwth a little scratchy throat...a cold coming on? 

First 10M out around the airport and back up Twin House Road to Graves Creek Rd back into town.  Lots of rolling hills which was good.   Decent overall pace to finish in 1:09:25.   Stopped to get some water then took off for the second half up towards Cottonwood Butte up the big hills.  4.2M nearly all uphill then back down and through town a bit to finish the overall run in 2:20 (7:00 pace).  Felt good, energy good, left hammy a bit tight but not bad.  1 water stop, 1 PowerBar Gel before the run, 1 package of PowerBar GelBlasts during the run. 

Good long run! 

Saucony Trigon Ride 2 Miles: 20.00
Comments
From JimF on Sun, Sep 27, 2009 at 16:37:03 from 76.125.1.152

Great run especially running the big hills. How are the PowerBar GelBlasts? I didn't take anything but water/gatorade on my last 20 miler and I probably need to include some kind of gel.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

10.5M easy paced run out the same as the first half yesterday at a 7:15 pace on a beautiful morning for a run.  A little tight in the left leg but overall a good recovery run.

Now off to the funeral for Kami's grandpa (and grandma).  Starting to feel like I have a cold coming on.

Saucony Trigon Ride 2 Miles: 10.50
Comments
From Barry on Sat, Sep 26, 2009 at 11:48:36 from 67.60.189.166

Nice run. I am sorry to hear about he funeral. You all will be in my prayers..

From rockness18 on Sat, Sep 26, 2009 at 23:12:50 from 69.183.232.204

Nice week of running...back to the top of the mileage board where you belong.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today, coming down with a bad cold (started hitting last night)...ears plug, sore throat, headache, etc.  Plus we are driving home from Cottonwood today (9+ hours!) so no time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.000.000.007.00

No morning run, still feeling like crap.  I am heading out on travel this afternoon too...yeah air travel while sick is no fun.  Hopefully a short run before we leave if I feel well enough.

7M at lunch before leaving for my business trip.  Energy good, pace good (6:18 avg pace in 44:07), cold didn't bother me that bad.  Last nice day for some time to come based on the forecasts. 

Saucony Stratos 3 Miles: 7.00
Comments
From JimF on Mon, Sep 28, 2009 at 15:10:12 from 76.125.1.152

Sorry to hear about the cold. A lot of that going around. Hopefully you can get it all out of your system before Indy. The weather is starting to cool down and hope it stays that way for the race.

From Bill Mandler on Mon, Sep 28, 2009 at 17:25:54 from 72.24.152.3

Hey Jeff, I saw you running down Sunnyside around 11:15 this morning. For being sick you looked pretty good :-)

From Robert on Tue, Sep 29, 2009 at 09:42:31 from 70.58.141.71

That time a year again. Man, where does the time go? Get well soon.

From Dustin on Tue, Sep 29, 2009 at 16:24:41 from 204.113.48.77

You guys are entering the time of year when the weather starts getting bad, we are finally getting to the time of year when it is great in the afternoons and evenings. Hope you start feeling better.

From jtshad on Tue, Sep 29, 2009 at 22:09:40 from 64.141.145.2

Thanks for the well wishes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.206.000.000.0011.20

5.2M early this morning before meetings. Ran from the hotel to the Community Center track with 3 laps around the track then back. Average pace was about 7:04. Cool, windy and a light drizzle at times.

6.0M after a long day of meetings on a cool and windy afternoon. Ran to the Community Center track. 1-400M in 76, 1-800m in 2:42, 1-400m in 78 with 400m recovery then back to the hotel. Overall average for the run of 6:20 pace. Good run considering I am still somewhat congested and not over the cold I picked up.

Saucony Trigon Ride 2 Miles: 11.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Slept horribly last night, still feeling sick (sore throat, cough, headache).  

Got out the door on another cool and windy morning for a run to the Community Center, a few laps, then back to the hotel.  Overall a 7:40ish pace in 46 minutes.  

Another day of meetings then flying home tonight. 

Saucony Trigon Ride 2 Miles: 6.00
Comments
From Adam RW on Wed, Sep 30, 2009 at 09:44:14 from 155.101.152.103

Sick, traveling, and still getting in the mileage. You are the man!

From Superfly on Wed, Sep 30, 2009 at 12:12:17 from 208.117.127.110

Hope ya feel better soon. There is a lot of stuff going around right now.

From Jon on Wed, Sep 30, 2009 at 12:18:51 from 138.64.2.76

If you're gonna be sick, you have to at least be home to get some love and sympathy...

From Scott Wesemann on Wed, Sep 30, 2009 at 15:11:04 from 66.239.250.209

Way to keep working out even though you're sick. It's also awesome that you're working out when you are on vacation/business. Nice work.

From Neil on Wed, Sep 30, 2009 at 18:42:43 from 164.165.24.5

That reminds me, need to go get my flu shot before its too late. Hang in there man. Your taper for Indy should be right around the corner no?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Got back late last night from travel, feeling crappy.  No run this monring as I still don't feel good, my wife had to go to work at 5:30am and it was cold outside...no motivation to run. 

Going into work for a bit to get some things cleared up/started then see what the day brings (work, home to sleep, run...not quite sure yet).

6.2M on a sunny but windy and cold day at lunch today.  Had to get out of the office, not feeling quite bad enough to go lie down and actually felt better running than just sitting at my desk.  Overall average pace of 6:55 with the last 3M faster than the first 3.  Not a bad run for being kinda sick. 

Saucony Progrid Ride 2009 Miles: 6.20
Comments
From Jon on Thu, Oct 01, 2009 at 14:52:52 from 138.64.2.76

Did you just get something from the Firekracker 5k, too? (see my blog today)

From Kory on Thu, Oct 01, 2009 at 14:55:06 from 134.50.201.18

Jeff- I hope you feel better. Please be careful running when sick. You don't want to really knock your immune system done. I hope your trip went well?

From jtshad on Thu, Oct 01, 2009 at 14:59:07 from 204.134.132.225

Yeah, I got a certificate from the MAC for placing 1st in my age group at the run.

From jtshad on Thu, Oct 01, 2009 at 15:00:17 from 204.134.132.225

Kory, the trip went well. Thanks for the concern about the running and being sick. Taking it easy and light...I feel better out running than sitting at my desk!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

Still somewhat under the weather so I decided to skip the morning run and sleep in to get some rest.  Cold mostly in the sinuses now, hopefully on its way out.  I will run longer at lunch today.

10M on a cool but calm and sunny day after work.  I ran the whole greenbelt loop from Freeman Park to Sunnyside Bridge and back.  Started easy, through in a few slow MP pickups along the way.  Fastest mile was mile 9 at 6:45.  Overall a good run, feeling a bit better (I hope I am on the mend).

As of 9/29, I can still only verify 3 other runners registered for Indy that have run under 2:50 in the past couple of years.  Still have time for a few of the past champs to sign up and I will have to wait and see if Chuck Engle comes back to run it again (champ last year in 2:37)...he usually doesn't even tell the RD until a day or two before the race.

Saucony Progrid Ride 2009 Miles: 10.00
Comments
From rockness18 on Fri, Oct 02, 2009 at 13:35:35 from 69.183.232.204

Ugly week...hope you start feeling better soon. You're in great shape, so maybe the rest could help in the long run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Slept in this morning and waited until it warmed up before heading out for a run about 9:45.  15M in 1:45:45 on a nice running day down through Snake River Landing, around the greenbelt and to Freeman Park and back with an additional 1.75M through the neighborhood.  Ran into my old friend Nephi Gold at about 5M mark and ran 4 miles with him catching up (he is doing ultra trail runs now...Logan Peak, Jupiter Steeplechase and lives in Ogden since Nov. 08).  Then ran the rest of the way home trying to pick it up for a few miles then I just plain ran out of fuel and coasted in the last 2M.  Overall a decent end to the week that started off being sickly. 

Saucony Trigon Ride 2 Miles: 15.00
Comments
From JimF on Sat, Oct 03, 2009 at 20:00:56 from 76.125.1.152

Glad to hear you are feeling better. It is cooling down here in Indy so hopefully the weather will be great for the marathon.

From Jon on Sun, Oct 04, 2009 at 10:01:58 from 75.169.137.80

I saw Nephi at all those races- he's a nice guy.

How many weeks till Indy?

From jtshad on Sun, Oct 04, 2009 at 11:51:14 from 69.20.183.178

2 weeks until Indy. Reading the race reports from SGM has me pretty motivated to run strong in Indy. The course looks a bit confusing with all the turns, but the low elevation and rollers looks to make it a very runnable course. Still only 3 other verifiable sub 2:50 guys registered!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

An easy 7M in 50:33 on a windy but warmer morning.  Legs a little heavy, so I didn't try to push too hard and just let the run flow for what I could get.  I will try to get a decent week of mileage in (~65-70M) to make up for last week and to start the taper for Indy on Oct. 17.  I hope to make it with another buisness trip this week.

Stayed up late last night watching the Univ. of Idaho vs. Colorado St. football game on TV.  The Vandals won by 2 points to go to 4-1 on the season (more wins this year than the last 2 years combined!).  Big plays on defense sealed the game when they stopped a 2 point conversion then picked off a pass with 1 minute to go!  Way to go Vandals!

Saucony Stratos 3 Miles: 7.00
Comments
From Jon on Mon, Oct 05, 2009 at 11:57:53 from 138.64.2.76

Wow- U of I has been a pushover for a while in football. Looks like they are turning it around. Good for them.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0010.101.000.0013.10

I woke up this morning to 32 degrees and snow outside, so I decided to do my first TM workout of the fall at the gym, plus I wanted to get some faster stuff in to check my turnover rate.  1M warmup at 7:00 pace, then I hit then next 5M at 5:48ish pace, then about 1M at 6:30ish pace with the last mile back at 6:00 pace.  In the middle miles, I pushed the pace to sub 5:30 for a while and did 5:00 for 1/4 mile.  Overall a good morning run with an overall average of 6:10.  Good start to the week.  (Stratos)

5.1M outside at lunch on a cold (36 degrees) snowy and windy day.  Forgot my running pants, so I ran in shorts, long sleeves, gloves, jacket and headband and stayed mostly warm enough.  Total time of 33:53.  Just an icky day and I am  not ready for winter to hit yet (there are still green leaves on some of the trees!).  (Ride)

Saucony Stratos 3 Miles: 8.00Saucony Progrid Ride 2009 Miles: 5.10
Comments
From JimF on Mon, Oct 05, 2009 at 12:38:43 from 166.187.204.86

Snow! You gotta be kidding me. It can't be that time of year already. Nice workout!

From sam Dean-Howard on Mon, Oct 05, 2009 at 12:52:27 from 90.195.99.157

Snow we dont get the white stuff only if we are really lucky I love running in snow...mind you we only ever get a couple of inches. Actually I ran every day when we were in Lapland 2 yrs ago at xmas in my snow suit too and big boots it was more of a jog though.

Anyway less bout me more about your excellent training session on the tm today really good pace very impressed mind you never cease to impress with you speed happy days :-)

From James on Mon, Oct 05, 2009 at 22:12:58 from 174.23.35.13

Snow, what a bummer! It was 90 last Monday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.604.500.000.0012.10

7.1M on the TM at the gym as it was cold and foggy this morning and I didn't feel like dressing up for it.  2.6M easy to start at 6:40ish pace, then 4.5M at a slow MP (6:20) for a total time of 46 minutes.  Felt a little fatigued but overall legs ok. (Stratos) 

On tap for a massage this evening to work out kinks in the legs as I get into the taper for Indy. 

5M at lunch on a cold (36 degrees) and windy day.  Started off with intestinal issues that plagued me during the run as well.  Ran with Pat B. for about 3M until I had to take a pit stop.  Overall time of 36:30 so pretty easy.  Need to determine what I am eating on the days when my insides feel like this?  Maybe the milk on my cereal for breakfast?  (Ride)

Saucony Stratos 3 Miles: 7.10Saucony Progrid Ride 2009 Miles: 5.00
Comments
From sam Dean-Howard on Tue, Oct 06, 2009 at 13:36:04 from 90.195.99.157

great running and I hope they sort out the kinks in ya legs for you....always feel much better when thats done :)

From Kory on Tue, Oct 06, 2009 at 15:03:30 from 134.50.89.55

Try eating Oatmeal for the whole week for breakfast and see what happens. I think maybe the diary is the problem.

Your right on track for INDY.

From Spencer on Tue, Oct 06, 2009 at 15:35:39 from 67.177.21.47

Thanks, it is still sinking in what I have done. It feels really good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.800.000.000.0011.80

7M early on a cold (30 degrees) morning but no wind or precipitation.  Really slow and easy this morning for a good recovery easy day. (Stratos)

Legs a bit sore from the massage last night.  My right leg was actually tighter than my left which surprised me.  My hammy's and calves weren't bad, but my ITB was tight, especially on the right leg.  She did a pretty aggressive deep tissue massage so I was a bit painful at times but I think it will help.  Focus a lot on stretching for the next week and a half to get things loose.

Off on a business trip again...1 day of travel, 1 day of meetings, 1 day of travel back!  Between business and personal travel, I will have been on the road for almost a month and been from coast to coast and nearly 15,000 miles!

Got to our destination, went down for a few beers and dinner then went out for a really easy run just to stretch the legs after a long day of travel.  4.8M on the rolling hills through the neighborhoods, pas the high school then back with 2 laps around the track at the high school.  I will get out early tomorrow for a run with a few laps around the track.  (Ride)

Saucony Stratos 3 Miles: 7.00Saucony Trigon Ride 2 Miles: 4.80
Comments
From Ashbaker on Wed, Oct 07, 2009 at 10:44:07 from 98.99.87.102

Jeff, I am amazed how consistent you are with all the travel and such. This last year has been pretty steady for you. Keep it going.

From Lyman on Wed, Oct 07, 2009 at 19:06:22 from 170.135.241.45

I really admire you focus to maintain the mileage you do and high level of performance while traveling so much. I wish my will power was half of yours!

From jtshad on Wed, Oct 07, 2009 at 21:19:24 from 12.183.19.199

Thanks guys! Running actually really helps on travel to keep centered and maintaining a good healthy perspective when eating out and beers are the expectations after meetings.

From Kory on Thu, Oct 08, 2009 at 00:49:33 from 134.50.201.10

Jeff - running while traveling is good and helps you focus off work and missing everyone at home.

I'm really praying that you shock yourself with the time your going to get at INDY Marathon. I've never been so excited for someone and really want you to do well. Put it this way run a good time for me since I'm bumming out the rest of the year. Your a great runner and deserve to shock the world in this marathon. You know your capable of a great time.

From jtshad on Thu, Oct 08, 2009 at 06:12:14 from 12.183.19.199

Thanks, Kory, I really appreciate your support and friendship. I hope to go run a solid race and will try to lay it all on the line for this one. As you know, the marathon is a fickle friend and you don't know until race day how things will go despite your best preparation, but I feel ready to rock it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.107.100.000.0013.20

7.1M early on a warm (55 degrees) and fairly calm morning.  Ran from the hotel to the center of town then back to the high school to do some laps on the track.  Started the intervals about 3.5M into the run.  400m, 800m, 400m at an embarassingly slow pace (MP).  Too early to get much speed out of the legs.  Now a full day of meetings. 

Great day of meetings then the drive to the hotel by the airport on a wonderful afternoon.  We have about 1.5 hours until dinner, so I decide I have to run in weather like this (sunny, 72 degrees, no wind).  I run 6.1M on the BWI trail at an average 6:23 pace (slow MP effort).  A couple of miles at near 6:30 pace and a couple of others at 6:00 or slightly better but even effort on the rolling hills on the trail.  A great run! 

Now back home tomorrow!

Saucony Trigon Ride 2 Miles: 13.20
Comments
From sam Dean-Howard on Thu, Oct 08, 2009 at 06:26:23 from 78.32.130.9

Yeah but your marathon pace is like faster than my vo2 pace ? so not slow or embarassing :-) enjoy your meetings.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run this morning due to very early flight, but back home by around noon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.003.000.000.0011.00

11M early (6am) on a cold (25 degrees) and windy morning.  Met up with Lynette, Andrea and Kari for the run.  Ran easy for about 4M then 1M at slow MP, then a few more with the ladies before another faster mile.  At 9M mark, broke up a bit then did 1M at slow MP with Lynette to push her a bit.  Final total time of 1:19:30 for a 7:14ish overall pace.  Everything felt good and strong, last longer run before next weekend's marathon. 

Now for a day of playing with the kids and getting the house and camp trailer ready for winter!

Saucony Trigon Ride 2 Miles: 11.00
Comments
From Jon on Sat, Oct 10, 2009 at 15:49:48 from 75.169.158.241

How long till you head to Indiana?

From JimF on Sun, Oct 11, 2009 at 14:10:14 from 76.125.1.152

Enjoy the taper week and look forward to seeing you at the marathon. Let me know if you get some time to get together. I will still be glad to go out and preview the course with you. There are quite a few turns and a couple of confusing spots so thought it might be a good idea. Be glad to drive you through it. Hope you have a safe trip out and the weather is looking good. Looks like it will be a little cooler which might be perfect from where you are coming from.

From jtshad on Sun, Oct 11, 2009 at 15:43:43 from 69.20.183.178

We take off on Wednesday.

Jim, I will likely come up to the expo and package pick up on Friday morning. Are you working that day or would you have some time to hook up? I will give you a call this week. Look forward to meeting you.

From JimF on Sun, Oct 11, 2009 at 20:46:21 from 76.125.1.152

Yes, I could meet you up at the packet pickup. Just let me know what time you plan on being there. Hope you have a safe trip.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5M at a 7:00 pace in cooler (33 degrees) but no wind on a cloudy morning.  Start of the big taper week, only about 25 miles prior to race on Saturday. 

Saucony Trigon Ride 2 Miles: 5.00
Comments
From sam Dean-Howard on Sun, Oct 11, 2009 at 18:42:06 from 90.195.99.157

enjoy your taper :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.550.002.750.006.30

Slept in and went for a run after taking the kids to school (day off for Columbus Day!) in overcast, cool (33 degrees) but windless weather.  Took a lesson from Ed Eyestone in the most recent edition of Runner's World.  I am doing a high intensity taper this week and did some good speedwork today at the track.  2.25M warmup, then 800m, 1200m, 2x200m, 400m then slow MP cooldown.  Splits were as follows:  800 - 2:38 (5:15), 1200 - 4:08 (5:29, slow), 200 - :39 (4:52), 200 - :36 (4:40), 400 - 1:15 (4:56).  Overall a good run with average final pace of 6:32.  Good start to the week.

Saucony Tangent 3 Miles: 6.30
Comments
From Kory on Mon, Oct 12, 2009 at 14:17:32 from 134.50.89.55

Blazing fast my friend. Keep up the great training and that ending time at the marathon will be another PR.

From sam Dean-Howard on Mon, Oct 12, 2009 at 15:53:24 from 90.195.99.157

great track session.... lovely sharpener for you race this week :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6M early on a warm morning (45 degrees) and no wind.  Started easy then picked up the pace as the run progressed to finish in 41:49.  Lower back/piriformis a bit stiff, but otherwise felt good.  (Kinda have a tickle in my throat but I think it is the last remnants of the cold I had).  Only run for the day....taper, taper, taper. 

Saucony Trigon Ride 2 Miles: 6.00
Comments
From sam Dean-Howard on Tue, Oct 13, 2009 at 12:33:16 from 90.195.99.118

ahhhh the taper twinges...he he I always get these when Im tapering for a half or marathon its like your body shouting "why you not training hard this aint nice please get back to it" LOL

From argentinerocket on Tue, Oct 13, 2009 at 16:52:13 from 74.9.147.114

Wow, you're racing this weekend, aren't you? What's your goal for Indianapolis? Why Indianapolis, if I may ask?

You have to do well on this race or I'll feel discouraged about mine, how's that for no pressure? :)

From jtshad on Tue, Oct 13, 2009 at 17:00:08 from 204.134.132.225

Yes, I am racing Indy this weekend. Goals are 2:35 (A), 2:37 (B), sub 2:40 (C). I am racing in Indy because we are visiting family in the area (grandma, aunt, uncle, cousins).

I will do my best and hope that all comes together on Saturday (weather, energy, health, focus, etc.)...you go into every marathon hoping that the day is a good day. But the marathon is a tricky and complicated thing...so no pressure!!!!

From sam Dean-Howard on Wed, Oct 14, 2009 at 06:10:45 from 78.32.130.9

Hey your pretty damn fit so I think at least A is a gooden for you I see you did the disney Marathon was it any good course wise...set up etc ?

From Mark on Wed, Oct 14, 2009 at 10:59:22 from 24.129.132.74

I think the taper is going to really do wonders for you. Hopefully everything will clear up before Saturday, then you'll be 100% Good luck with the rest of the week!

From Robert on Wed, Oct 14, 2009 at 17:47:38 from 70.58.141.71

Good luck in your upcoming race!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today, long travel day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5M on the cool, wet and dark morning. Overdressed a bit expecting the cold and rain to be worse, so the light jacket and running cap was actually hot.  Plus, there are no sidewalks here and the roads are very narrow so I was dodging cars for the entire run.  Nice and easy in 36 minutes.  Feeling good.  Day with the family today. 

Saucony Tangent 3 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

3.1M early on a cool and breezy morning.  Just nice and easy with some slow MP segments.  Feeling mostly good, had a bit of a side cramp right at the end. 

Off to the Children's Museum this morning with the family then to the Expo and package pickup.  Meeting up with JimF at the expo and probably doing a course tour with Jim today. 

Getting antsy....weather looking pretty cool, still trying to finalize clothes for the race tomorrow.

 

Saucony Tangent 3 Miles: 3.10
Comments
From Bill Mandler on Fri, Oct 16, 2009 at 08:12:25 from 24.119.13.42

Jeff,

GOOD LUCK tomorrow. I hope you have the race of your life!!!

From ChrisM on Fri, Oct 16, 2009 at 08:22:26 from 130.88.123.4

Good luck for the race!

From Mark on Fri, Oct 16, 2009 at 12:05:37 from 24.129.132.74

Best of luck Jeff!

Don't get too antsy and enjoy some light sight-seeing with Jim.

From Rachel on Fri, Oct 16, 2009 at 18:10:58 from 63.228.140.68

Good luck Jeff - I'll praying that you'll have calmness, good rest tonight, good health, and a GREAT run!

Enjoy your gift...

From Jon on Fri, Oct 16, 2009 at 22:49:10 from 75.169.147.17

We'll be looking forward to the race report!

Race: Indianapolis Marathon (26.2 Miles) 02:43:12, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0026.200.000.0027.20

Not my day today...2:43:12 (way off of goals).  That said, I was able to finish 5th OA and 1st Master (the 4 ahead of me were all in their 20's).  Awards went 5 deep OA so I nabbed a plaque and a gift certficate instead of an age group award.   

Ran first 15 miles with Greaham Niemer and Chris Colgan (Greaham ended up 2nd, Chris faded at 20 miles).  We went out pretty easy hitting all the early miles between 5:45 - 6:10 (depening on the hills) and thought we were doing ok.  But I knew it was going to be slow day when we hit the half in 1:19 and change.  Then at 15M I really started to feel my IT band starting to get tight and at 18M it was getting bad and I really slowed.  At 25M the wheels really started to fall off...I was running 3rd OA, then got passed like I was standing still and then a young college age kid name Tom started charging on me just before 26M then nabbed 4th with 10 meters to go as I pushed with all I had...that sucked! 

The day started off cold but ended up being about perfect running conditions (though it never got much above 40 degrees until the last 5 miles).   May have overdressed a bit but was comfortable for most of the race.  This was probably the most convoluted course I have ever run, lots of turns and twists, doubling back on itself and running against the crowds of runners coming the other direction.  It was pretty running through the park with all the fall colors but it was too full of turns (way worse that the second half of Utah Valley).

Overall pretty disappointed with the performance against what I went into the race expecting to do.  So, I think that this race performance was just result of accummulation of mileage and races over the year....now time to relax and scale back for a while.  This was my fifth marathon this year so I am sure that the "trials of miles and miles of trials" attributed to this result, but I feel that I had a good racing year on whole.

Splits: 5:47, 6:08, 6:10, 5:56, 5:55, 5:59, 5:57, 5:52, 5:54, 6:05, 6:24, 6:09, 5:54, 5:58, 6:15, 6:08, 6:10, 6:21, 6:18, 6:19, 6:26, 6:30, 6:33, 6:35, 6:32, 6:50, 2:07 (.2 or I had it a 0.35M). 

Saucony Tangent 3 Miles: 27.20
Comments
From Kory on Sat, Oct 17, 2009 at 15:45:24 from 24.116.159.75

Sorry to hear it wasn't your day, but you did get in the top 5. You've put in a lot of miles with little recovery between marathon's and have had a great ride this year. The toll of a lot of races and little recovery can be a setback at some point. But you are so good at consecutive races. You've got an amazing recovery ability. Let me know if you need anything.

Great race my friend and get some rest. I would really tone your mileage down for a good refreshing. I've felt good since I've done that the last little while. Take Care.

From JimF on Sat, Oct 17, 2009 at 16:17:04 from 98.214.105.180

I know this was not the result that you were looking for but great job hanging tough down the stretch and getting 5th. You have ran some great races this year and are amazingly consistent. It was nice spending some time with you while you were in town and hope that you can get some rest and enjoy the time with your family.

From Bonnie on Sat, Oct 17, 2009 at 16:28:10 from 24.121.241.253

Way to hang it there and finish strong Jeff. Marathons are tough when you have an 'off' day. I agree with you - you have raced a lot this year. I bet you will come back really strong after a little 'down' time; running just for fun is very rejuvinating.

Take care!

From Jon on Sat, Oct 17, 2009 at 19:06:17 from 75.169.159.133

Sorry to hear you didn't run as great as you hoped. But 5th place and 1st Masters is still pretty darn good- heck, if that were SGM, you would have won a free trip to Japan! But taking a break now sounds like a great plan.

From Rachel on Sat, Oct 17, 2009 at 20:31:46 from 63.228.140.68

Good job Jeff - don't be too disappointed, you're amazing... Safe travel home...

From Neil on Sat, Oct 17, 2009 at 23:13:13 from 174.19.137.95

Running is a deeply personal endeavor- at least for me it is. So I fully understand the feeling of disappointment that comes from not being able to perform up to the lofty standards we often set for ourselves. That said, fifth place in a big city marathon, and 1st place in the Masters Category, ain't exactly chopped liver. Just sayin. ;)

From Ashbaker on Sat, Oct 17, 2009 at 23:28:45 from 76.23.56.75

They pretty much said it all Jeff. but from the looks of things you really gave it everything. Sometimes your best races aren't necessarily the ones that look good on paper. I think you know what I'm saying right?

From jtshad on Sun, Oct 18, 2009 at 07:14:20 from 12.50.234.98

Thanks, everyone I truly appreciate the support and encouragement. I don't want to come across as a whiner and am satisfied with the result and effort.

Neil, thanks for the reality check. You are right, I am happy with the result despite not meeting my expectations. It was another race at which I put it all on the line and came away with another learning experience about myself.

Steve, I know what you are saying!

Jon and Kory, it is indeed time to scale things back for a while.

Rachel and Bonnie, thanks for the encouragement!

From ChrisM on Sun, Oct 18, 2009 at 08:00:14 from 86.136.113.157

Sorry to hear you didn't have such a great race, but it's good you got a prize for 1st master! 5 marathons in a year is pretty impressive though, so you deserve a bit of a rest!

From Superfly on Sun, Oct 18, 2009 at 11:56:33 from 208.117.127.110

Not bad for an off day Jeff. You continue to run great races over and over again. Top 5 is Top 5 every way you look at it. So Good Job man.

I can echo the above that some more mellow training wouldn't hurt for a while. It seems a break lets you get hungry and want to come back faster the next round.

Anyways your awesome and hope you recover well.

From Samantha Dean-Howard on Sun, Oct 18, 2009 at 12:09:27 from 90.195.99.249

Wow Jeff fifth on your fifth marathon race by no mean feat.....well done and I know the feeling of disappointment of not achieving your own personal goals....dont we all set our standards too high and if we didnt we wouldnt achieve more than we expected in the long run.

I think youve had a great year of racing and training... with some down time I am sure 2010 will be a year for some pretty fast running.

again well done you hung in tough.... I hate twisty winding courses and actually avoid races like this I just hate turning when running ha ha (its because Im so clumsy lol) ;-)

From Burt on Sun, Oct 18, 2009 at 12:27:27 from 98.167.151.26

Great job, Jeff. You're always an inspiration even when you're not at your best.

From JD on Sun, Oct 18, 2009 at 12:34:42 from 166.216.128.76

Congratulations on an awesome year of racing! You're a strong runner.

From Mark on Sun, Oct 18, 2009 at 21:04:04 from 173.168.88.68

Great job Jeff! Even on an off day, still 5th place! Sorry you missed out on 4th place so close to the end, but you were still in the prize range and still 1st masters. You never cease to inspire.

From Twinkies on Sun, Oct 18, 2009 at 23:31:02 from 98.202.132.86

Fifth overall for your 5th marathon this year is great. Especially with guys half your age.

From Robert on Mon, Oct 19, 2009 at 09:26:05 from 70.58.141.71

Hey, another feather for the cap. Great job!

From Paul on Mon, Oct 19, 2009 at 09:59:54 from 174.23.83.140

Sorry it wasn't the race you wanted, but congrats anyway on the master's win. It's kind of nice when your "off days" are better than your PR a few years ago. Hope you had a nice time in Indy. It's a nice town, if you know where to look.

From Adam RW on Mon, Oct 19, 2009 at 22:24:08 from 67.186.226.36

For an off day, way to go! An O.A. award, no matter how you felt about the race, has to be a pat on the back.

From argentinerocket on Tue, Oct 20, 2009 at 10:35:02 from 69.171.176.48

Sorry you didn't live up to your own expectations but you did awesome and all of us here on the blog still admire you profoundly!

From Barry on Tue, Oct 20, 2009 at 17:26:20 from 67.61.234.251

Jeff, sorry things did not work out the way you wanted them too. Now enjoy some much needed time off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today...recovery day.  Feel better than anticipated after how the legs felt at the end of the race yesterday. 

Family day with all the relatives then swimming in the pool with the kids and a late night movie with my brother, his wife and Kami.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Slept in and didn't get up until 7:30 (everyone else is still asleep too!).  Nice and easy 4M in 32:30 on a cool but nice morning.  It felt good to stretch the legs a bit. 

More family stuff today.

Saucony Tangent 3 Miles: 4.00
Comments
From Samantha Dean-Howard on Mon, Oct 19, 2009 at 14:02:38 from 90.195.99.249

Hey great run and enjoy ya day

From Kory on Mon, Oct 19, 2009 at 19:28:30 from 134.50.89.55

Good to stretch your legs out for recovery and tissue damage. Take some time off training when you come back home and just run for fitness/fun for a while.

You've really had a good year by averaging what around a 2:40 for all the marathon's you've ran this year. That's awesome, and winning one as well. I know were competitor's and we always look at our last race rather than what we've accomplished through-out the year. I'm not going to try and say forget about the last race, because knowing myself I couldn't either, but do try and look at the whole year and what you've done.

Are you running the Boise Half Marathon?

From jtshad on Tue, Oct 20, 2009 at 07:00:10 from 12.50.234.98

Thanks for the perspective, Kory. I truly appreciate your friendship and advice. I know that each race is different and bring what they may. My only real regret is that I allowed myself to be passed in the last 10m. But hey, if you look at the age graded results on Marathonguide.com, I easily had the best time...old guys rule!

From Kory on Tue, Oct 20, 2009 at 13:22:01 from 134.50.89.55

I can understand that would be hard to swallow. But to be ahead of the young guy the whole way is also something to be proud of as well. Those young dumb legs kicked in the last 10m I guess. You still have great speed (you blow me out of the water and I'm two years younger). Enjoy your recovery.

Our you doing the Boise HM next?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5M easy and early on a nice (a bit cool, but much better than earlier on the vacation) morning.  Nothing special, just a recovery run before heading up to Indy with the family as we prepare to head home.

Saucony Tangent 3 Miles: 5.00
Comments
From Jon on Tue, Oct 20, 2009 at 21:18:06 from 75.169.137.33

According to marathonguide, you had the fastest age-adjusted time...

http://www.marathonguide.com/results/browse.cfm?MIDD=39091017&Gen=B&Begin=1&End=100&Max=1005&CFID=49902292&CFTOKEN=62039067

From jtshad on Thu, Oct 22, 2009 at 07:52:46 from 69.20.183.178

Yeah, I saw that...at least I have that. I am still mad about being passed twice in the last mile though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Flew home this morning...yeah, good to be home!  Went out for an early afternoon run in great weather.  6M down Sunnyside...I hurt more today than earlier in the week! 

Saucony Trigon Ride 2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5M early and very easy on a nice morning.  I am still sore, everything hurt this morning so I didn't push the pace or the distance.  Only run for the day due to recovery and work schedule.

Saucony Stratos 3 Miles: 5.00
Comments
From Kory on Thu, Oct 22, 2009 at 10:32:22 from 134.50.201.6

Jeff - there's no need to push the pace anyway. Let the body give you whatever pace it will to recover. I know I got injured after the Teton Dam Marathon (couple years ago) in my groin area because I tried pushing the pace not even a week after the race.

Are you doing the Boise HM?

From Jon on Thu, Oct 22, 2009 at 17:57:38 from 138.64.2.76

Thought you may like this:

http://sportsillustrated.cnn.com/2009/writers/andy_staples/10/22/idaho-rebounds/index.html?eref=sihp

From jtshad on Thu, Oct 22, 2009 at 18:10:04 from 204.134.132.225

Kory, thanks for the feedback. Right now I haven't signed up for Zeitgeist, so I am still unsure.

Jon - go Vandals! I just bet a coworker that the Vandals will take down BSU in a few weeks. BSU looked horrible against Tulsa and should have lost. If Idaho can beat Nevada this weekend, I think they have a real chance.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.101.000.000.0011.10

Slept in this morning since it is my day off and went running after walking the kids to school.  I ran to work to finish up an action then ran home for a total of 11.1M at and average 6:53 pace (1:16:32).  Run was good and I finally feel like I am recovered. 

Saucony Trigon Ride 2 Miles: 11.10
Comments
From Mark on Fri, Oct 23, 2009 at 12:23:00 from 24.129.132.74

That's always a great feeling when you feel back to normal.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.150.000.000.0010.15

10.15M early on a warmer but very windy morning.  I thought I was meeting up with the gang, but no one showed up so I did a solo run in 1:17 and change.  Nice and easy pace, left achilles was a bit twingy but not enough to cause much concern.

Off to help my son with his scouting for food project then the family will visit the pumpkin patch today to get some pumpkins for jack o'laterns.  Did some yardwork too in the nicer than anticipated weather.

Saucony Trigon Ride 2 Miles: 10.15
Comments
From Jon on Sat, Oct 24, 2009 at 20:16:12 from 75.169.146.229

You'll have to give everyone a hard time for standing you up...

Are you around for Christmas?

From jtshad on Sat, Oct 24, 2009 at 20:19:11 from 69.20.183.178

Yes, we are planning on being around for Christmas holiday.

I found out later on they started about 30 minutes after I thought we were meeting...didn't get the text message until later.

From Jon on Sat, Oct 24, 2009 at 21:28:57 from 75.169.146.229

In that case, they were still lazy for wanting to sleep in! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6M early and easy on a cold morning (25 degrees) before church.  Achilles a bit twingy at the start, but felt better as the run progressed.  Energy level increased as the run went on as well and finished faster than I started. 

A day of pumpkin carving is on tap with the family today!

Saucony Stratos 3 Miles: 6.00
Comments
From sam Dean-Howard on Sun, Oct 25, 2009 at 17:21:00 from 90.201.147.44

great run and cool I love pumpkin carving I can be quite artistic Ill have to photo them and put them up on Face book

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.753.250.000.0012.00

7.5M slow and easy early on a decent morning to run (38 degrees, no wind).  Left achilles feeling better, foot twingy a little bit.  (Stratos)

Don't want to go to work today, had too much fun with the family over the weekend.

4.5M at lunch on a nice running day. Ran at a good MP clip for about 3.25M until I caught up with Dan S then ran the rest of the way in with him at a 7:30 pace. Overall run in 29 minutes and the legs felt mostly good (feeling ITB's a bit today). (Ride 1)

Saucony Stratos 3 Miles: 7.50Saucony Progrid Ride 2009 Miles: 4.50
Comments
From JimF on Mon, Oct 26, 2009 at 15:08:29 from 68.58.93.202

I'm with you. I didn't want to go to work today either after being on vacation for a few days but it was a good family time so I am thankful for that. Looks like you are right back into a good routine.

From Walter on Mon, Oct 26, 2009 at 22:06:13 from 76.27.15.208

38 degrees? are you serious! yuck I do hate winter running. Say goodbye to the shorts, tans, and seeing those hairy legs. lol Keep up the great work Jeff. Doing great!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.250.000.006.25

6.25M on the TM at the gym this morning as I didn't feel like braving the cold wind and rain.  6:30 average pace with the last mile sub 6:00 pace.  Legs felt good.  Only run today due to long day at work scheduled. 

Saucony Stratos 3 Miles: 6.25
Comments
From Adam RW on Tue, Oct 27, 2009 at 08:07:46 from 155.101.152.103

Sorry about the long day. Way to start it off right though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6M early on a cold windy morning.  Nothing special, just a dark cold slow run.  Another busy day at work so this will be the only run again. 

Saucony Trigon Ride 2 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.355.500.000.0012.85

Too cold outside when I got up (15 degrees) so I headed to the gym for a faster run on the TM.  7.5M in 47 minutes for an average 6:16 pace.  Started easy then worked my way up to a max 5:24 pace per quarter.  Overall felt good.  Long days at work ended yesterday, but they were good days!  (Stratos)

5.35M around the greenbelt at lunch on a sunny but kinda chilly day.  Nice and easy (7:00 pace avg), feeling a twing in my achilles again and think it is telling me its time to retire the Progride Ride and Stratos 3 shoes.  (Ride 1)

Saucony Stratos 3 Miles: 7.50Saucony Progrid Ride 2009 Miles: 5.35
Comments
From Jon on Thu, Oct 29, 2009 at 08:33:45 from 75.169.146.47

You must get lots of funny looks from the other people at the gym when you chug along that fast. Assuming, that is, that there ARE other people at the gym that early.

From jtshad on Thu, Oct 29, 2009 at 10:43:59 from 204.134.132.225

I do get a few looks, especially when I am singing along to the IPOD while going this pace. There are quite a number of consistent people there early...so early that they are waiting in line outside the doors before 4:30am to get in and get "their" machines. This includes the "walker" gal who reserves the TM right under the fan the goes and does something else for 20 minutes, kinda pisses me off.

From Bill Mandler on Thu, Oct 29, 2009 at 10:47:30 from 24.119.13.42

That's why I have my own treadmill. I did the health club thing a couple years back and just got tired of the "reserving machines" and "that is the treadmill I always use" junk.

I have my treadmill, my own fan, and a tv or ipod ALL TO MYSELF :-)

From jtshad on Thu, Oct 29, 2009 at 10:51:07 from 204.134.132.225

We have one at home to, but I haven't used it much lately. It is decent but being stuck in the basement, it is loud and is not a nice "commerical" grade one make is more of a backup option.

From sam Dean-Howard on Thu, Oct 29, 2009 at 18:38:07 from 90.201.147.228

Im like you Jeff, I have a better tm at home but still rather use the one at the gym why I dont know, the presence of others keeps me going, Yeah I get some funny looks but I aint going as fast as you on the tm but I do sing along now and again especially on tempo runs I dont know why but when Im struggling a little I sing then Im ok must be the disassociation thing he he well done :-)

P.s Im the gal that reserves the one under the fan and stays there for way too long LOL

From ChrisM on Fri, Oct 30, 2009 at 08:12:10 from 130.88.123.4

Wow a gym that opens at 4:30am, that is really useful!

I find the TMs tend to start whining when ever the pace goes much above 6:30 pace, like they are not used to having people go so fast one them LOL

The main advantage of treadmills at the gym is if they break you don't have to get it sorted yourself, I think they can be tricky to fix!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

6.5M outside in the slightly wind and cool morning air (35 degrees, warmer than I expected).  Ran early on sloshing path as it snowed overnight but was in slush mode on the pavement.  Left achilles acting up a bit so with all of that this was a VERY slow paced run.  I will see if I want to run again at lunch.  (Trigon 2)

Donuts with Dad day at school this morning with the kids!!

4.5M at lunch on a cool, dreary misty day around the greenbelt.  Achilles still a bit twing, so this was just a very easy run in 33:30.  May take tomorrow off to just rest and be with the family.  (Ride)

I was looking and determined that so far this year I have now run the equivalent distance of driving from Boston to San Diego to LA or from Seattle to Orlando.  Can I stop now if I have run from coast to coast?

Saucony Progrid Ride 2009 Miles: 4.50Saucony Trigon Ride 2 Miles: 6.50
Comments
From Lyman on Fri, Oct 30, 2009 at 17:40:29 from 170.135.241.46

You can stop now Forrest...I mean Jeff.

From sam Dean-Howard on Fri, Oct 30, 2009 at 18:41:14 from 90.201.147.128

Yep I thinks you can stop now geff gump jeff lol

From BlondeRunner on Fri, Oct 30, 2009 at 23:40:38 from 68.164.42.57

wow - look at all those miles. Do a few for me :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

6M on the TM at home after Kami went to work and the kids were still asleep.  Watched "Hancock", but 6M was all that I could muster today...no motivation, need the break I think from higher volume training for at least a little while.

Time with family today and a Halloween party tonight with friends.

Saucony Stratos 3 Miles: 6.00
Comments
From rockness18 on Sat, Oct 31, 2009 at 10:36:37 from 75.11.50.213

You've had a great string of runs this year- enjoy a slight break!

From Kory on Sat, Oct 31, 2009 at 11:32:00 from 24.116.159.75

Jeff - We all need a mental and physical break or we get broken down. Here's a paragraph from Ryan Hall's blog that describes what he does right after a marathon. we could all take lessons

Ryan's Halls Blog:

"People are always surprised when I tell them I let myself get out of shape over a two-week complete no-run recovery period after all my marathons. I have come to see it as a very necessary part of marathon training. I have tried only taking a modified break and found that I came back in very good shape but then as I began my training my body goes stale, begins to breakdown in the form of injuries, and I see very little improvement. Recovery is a necessary part of the cycle of a marathon runner. Plus, if you never let yourself get out of shape its harder to appreciate being in shape."

From Adam RW on Sat, Oct 31, 2009 at 18:16:02 from 24.10.175.42

Kory, Nice quote. As you know I'm in complete agreement...

Jeff, What did you think of the movie?

From Kory on Sun, Nov 01, 2009 at 01:10:05 from 24.116.159.75

Jeff - all need a mental and physical break or we get broken down. Here's a paragraph from Ryan Halls blog that describes what he does right after a marathon. we could all take lessons

Ryan's Halls Blog:

"People are always surprised when I tell them I let myself get out of shape over a two-week complete no-run recovery period after all my marathons. I have come to see it as a very necessary part of marathon training. I have tried only taking a modified break and found that I came back in very good shape but then as I began my training my body goes stale, begins to breakdown in the form of injuries, and I see very little improvement. Recovery is a necessary part of the cycle of a marathon runner. Plus, if you never let yourself get out of shape its harder to appreciate being in shape."

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8M early on a great running morning (35 degrees, no wind) with Andrea and Rocky.  Very easy run so we could just run for fun and keep together (Rocky was having some issues with his calf) in 1:04:40.  

Way to go Meb at NYC and USA (6 of the top 10!).

Saucony Trigon Ride 2 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.001.000.000.0011.00

6M early before Kami went to work.  Easy, easy, easy as I still am struggling with motivation right now to run...tired.   (Stratos)

What a race yesterday, about the only thing that got me out this morning.

5M at lunch on a beautiful day (cool, sunny, light breeze).  I kinda wanted to run hard so I started out at slow MP but just wasn't feeling it to speed  up.  Overall pace of 6:40 for the run so still on the easier side.  Just happy to be outside running in this weather in November. (Progrid Ride) 

My energy level continues to be low and draggy and I don't know why, a vitamin deficiency perhaps?

Saucony Stratos 3 Miles: 6.00Saucony Progrid Ride 2009 Miles: 5.00
Comments
From JimF on Mon, Nov 02, 2009 at 10:33:07 from 68.58.81.102

Understand the motivation issue. You have had a big year this year. The race yesterday was really exciting. USA is making big improvements in distance running which is exciting to watch.

From sam Dean-Howard on Mon, Nov 02, 2009 at 14:25:29 from 90.201.147.128

Yeah I agree you have had a huge year! I thought it was stupid of Paula R to run with a hammy problem.. I think she was under pressure from the press as shes pulled out of so many races this year. Yes Distance runners are doing great from the USA and so deserved the USA have really got some great stuff going on for distance runners very jealous as the uk arent backing there athletes at all not even with the Olympics coming to London... distance runners just take to long to peak apparently !

From Jon on Mon, Nov 02, 2009 at 14:53:05 from 128.217.211.62

Are you planning to take a few weeks off?

From jtshad on Mon, Nov 02, 2009 at 15:15:36 from 204.134.132.225

Jon, maybe not a total layoff but definitely a scale back on pace and distance thing. Just run natural, doing whatever feels good for the day with no real expectations.

Gotta get my energy level back, that is what has been really lacking since Indy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Normal early morning run...easy in the cool weather for 6M down Sunnyside.  No worries about pace, just running as my body and mind wanted to go.  (Trigon Ride 2)

4.5M in 30:15 on the desert in beautiful weather...45 degrees, sunshine and no wind.  A very nice easy run just to enjoy the effort and the run.  (Progride Ride)

Saucony Progrid Ride 2009 Miles: 4.50Saucony Trigon Ride 2 Miles: 6.00
Comments
From Sam Dean-Howard on Tue, Nov 03, 2009 at 16:10:21 from 90.201.147.124

Glad your enjoying your running again and the desert run sounds real nice :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

7M early and easy in cooler temps (28 degrees).  Struggled to get out of bed this morning but once I final started I felt better as the run progressed.  Used all my run this morning to have prayer time and focus on my faith, this really helped make the run better.  (Trigon)

4M at lunch on a beautiful day...nearly 50 degrees, sunny and no wind.  Had to be short due to work constraints but got a faster paced easy run in 26:36 (6:39 avg).  Run felt very controlled and easy.  (Progrid Ride)

Thinking about running the Just Cuz HM in Poky this Saturday.  I will see how my motivation and schedule look, but right now I am leaning toward running it.

Saucony Progrid Ride 2009 Miles: 4.00Saucony Trigon Ride 2 Miles: 7.00
Comments
From Sam Dean-Howard on Wed, Nov 04, 2009 at 15:29:38 from 90.195.99.119

Excellent training Jeff well done considering you were feeling not like running much recently well you have done well with the mileage and decent paces too...

If you do the HM good luck and I am sure you will do great :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

7M easy and early on a cool and windless morning. Felt better this monring and more motivated for the run. (Trigon)

I am staying home today to take care of sick kids so my wife can go to work and a couple of appointments. I may try to sneak out for a run once she returns.

Kami got back from work and appointments at about 2:30, so I finally got out for a run in 66 degrees and some wind.  Ran 7M down to Snake River Parkway and back home through the neighborhood in 49 minutes.  Nice and easy and it felt great to run in the warmth...ran shirtless in fact to soak up the vitamin D!  (Progrid)

Saucony Progrid Ride 2009 Miles: 7.00Saucony Trigon Ride 2 Miles: 7.00
Comments
From JimF on Thu, Nov 05, 2009 at 10:53:42 from 68.58.81.102

Hope the kids feel better. We have that going around here as well. My daughter is home today not feeling well.

From Adam RW on Thu, Nov 05, 2009 at 12:04:43 from 155.101.152.103

Looks like we are in similar boats. I hope your kids also feel better soon.

From Sandy Dune-Howard on Thu, Nov 05, 2009 at 17:06:17 from 90.195.99.13

Yeah hope the kids are better soon.... did you get that late run in then ?

From Mark on Fri, Nov 06, 2009 at 10:35:54 from 24.129.132.74

Great week of running and now taking care of the sick kids. You are truly the definition of a balanced person, time to run and time to take care of the family, neither one seems to suffer from the other.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Slept in and went for a run after taking the kids to school.  50 degrees but a wind..oh my!  Tried to get a nice "hard" easy pace which was tricky in the wind.  8.5M in 58 minutes so not too bad.  Now for a day of honey-do's with Kami around the house...nice to spend one on one time together. 

Saucony Progrid Ride 2009 Miles: 8.50
Comments
From Sandy Dune-Howard on Fri, Nov 06, 2009 at 14:57:55 from 90.195.99.151

Nice run and enjoy your day together :-)

From Sandy Dune-Howard on Fri, Nov 06, 2009 at 15:00:55 from 90.195.99.151

Oh and good luck in your race

From Kory on Sat, Nov 07, 2009 at 00:15:27 from 24.116.153.110

Good luck tomorrow Jeff. It's a fun course. I was just going to run it for fun this year, but I'm busy tomorrow and didn't pay the registration early enough where it's not so expensive, but it wouldn't of matter. Like I said I'm busy. In fact I'm at work right now with a Computer system that went chaos.

From Adam RW on Sat, Nov 07, 2009 at 16:13:06 from 155.101.152.103

I hope you had an enjoyable Friday and a great race today.

Race: Just Cuz 4 Half Marathon (13.1 Miles) 01:17:04, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.406.506.600.0014.50

Drove down with Andrea and Kari.  Finally got to the start after waiting for the small shuttle and instead drove along with Keary Tonks.  Saw lots of folks I know from past races.  1 mile warmup and 0.4M afterwards bringing Andrea in (ahead of a couple of other runners trying to catch her).

Overall:  1:17:04, first overall.  Fast first half then rolling second half.  The wind picked up in the second half and it was head on so this slowed me a bit, especially in the rolling/uphill sections the last few miles.  Ran alone for the entire run so this was just a nice harder but not full out race.  Felt tired at the end but good.  Won a gift certificate to a local sports store and a free entry into next years race.  

Not a bad result considering my motivational issues of late and coming into this run 3 weeks out from Indy and untapered (then end of my longest week in over a month).

Andrea and Kari both got PR's, so big congrats to them!

Splits:  4:59, 5:14, 5:47, 5:42, 5:52, 5:57, 6:06, 5:47, 6:01, 6:07, 6:19, 6:21, 6:22, 0:30. 

Saucony Tangent 1 Miles: 14.50
Comments
From JimF on Sat, Nov 07, 2009 at 19:36:12 from 98.214.105.180

Congrats on the win and great race! Looks like you have recovered nicely from the marathon. Always nice to pick up some prizes as well.

From Barry on Sat, Nov 07, 2009 at 19:58:51 from 72.24.220.35

Jeff,

Congratulations on you win. Kory and i were talking this morning during our six mile run and we both agreed that we knew that you would win.

From JD on Sat, Nov 07, 2009 at 20:35:48 from 166.128.3.157

Congratulations on the win!

From Kory on Sat, Nov 07, 2009 at 21:40:01 from 24.116.159.75

Great job and nice run. The wind is hard up there when you come down past the 6 mile mark. I remember when I ran the course last year (1:14:40) how the wind picked up. Man! I would have ran it with you if I didn't have so many issues going on.

Barry and I both wanted to run it, but we both just couldn't. Barry and I had a great run this morning and his company was worth it.

From Jon on Sat, Nov 07, 2009 at 21:53:43 from 75.169.140.28

Wow, an untapered, unmotivated, and unrecovered win. Not too shabby! Good work, Jeff.

From Bill Mandler on Sat, Nov 07, 2009 at 21:55:46 from 24.119.13.42

Jeff,

Nice job today with the win. It's nice to know I'm not the only one who feels "tired" after a long year. Great to see you as always.

From Sandy Dune-Howard on Sun, Nov 08, 2009 at 09:25:23 from 90.195.99.151

Well Jeff, Im Jealous, only 3 weeks after a big race and no tapering urghhhh

but on a good note well done thats just amazing excellent race especially as you didnt go all out Well Done. ;-)

From Rachel on Sun, Nov 08, 2009 at 09:43:57 from 174.126.36.131

Great job Jeff, just the pick-up you needed since Indy...

From Twinkies on Sun, Nov 08, 2009 at 11:56:53 from 98.202.132.86

Great race. Congrats on the win. Keep up the good work.

From rockness18 on Sun, Nov 08, 2009 at 20:23:36 from 75.11.50.213

Great run as usual!

From josse on Mon, Nov 09, 2009 at 10:38:27 from 70.193.41.111

Great job, congrats on the win:)

From Neil on Mon, Nov 09, 2009 at 11:29:26 from 164.165.24.5

Great job! congrats on the win!

From Christi on Tue, Nov 10, 2009 at 08:04:38 from 174.98.97.173

Woo-hoo! Looks like we bothed raced this past weekend. Only I didn't GET FIRST PLACE!!! ha ha. CONGRATS!! What an great race for you!!

From Mark on Wed, Nov 11, 2009 at 10:03:23 from 24.129.132.74

Congrats on first place! "Just Cuz" is a perfect reason to run a fast half marathon. This should put some gas back into your tank of motivation.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5M easy (8:00 pace) this morning on a cool but windless and bright day.  A bit sore from yesterday's race and tired from staying up late last night playing Guitar Hero with friends.  It is humbling when two forty year guys get our butt's whupped by his 8 and 10 year daughter's at that game!  How did they get through the song "Helicopter" anyway?   Maybe I just needed a couple more beers....

Saucony Trigon Ride 2 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5M slow and easy on a cold early morning run.  Quads still sore from the race on Saturday.  Motivation to run this morning was very low but I got out the door and got 'er done.  Don't want to go to work today! (Trigon)

5M in just over 34 minutes on a beautiful day at lunch today...42 degrees, sunny and light wind.  A great day to run (plus I had to get out of my office!).  (Progrid)

Saucony Progrid Ride 2009 Miles: 5.00Saucony Trigon Ride 2 Miles: 5.00
Comments
From Sandy Dune-Howard on Mon, Nov 09, 2009 at 13:20:09 from 90.195.99.103

Well done on doing an easy slow run, Im sure it wsnt that slow but hey ho slow for you! Im sure its just he loss of sun it effects me, I'm not a fan of winter but I like running in the winter just prefer more sun without the heat LOL

From Kory on Mon, Nov 09, 2009 at 16:30:43 from 24.116.153.110

Jeff, I know what would really help you that helped me. Take Sunday's off... the one day off gives you a new zest to start the new week running again.

Think about it... your piling on the miles when your sore even after a race where you should take one day off. This can change your motivation to run to think you have to run everyday (addiction), and it becomes a chore instead of feeling like your training. This is what happened to me.

With the Sunday's off it gives the body a break plus you can sleep-in :). I'm not being critical I'm just trying to help where you've helped me so much in the past that you can even imagine by your wonderful advice.

From jtshad on Mon, Nov 09, 2009 at 16:51:38 from 204.134.132.225

Thanks for the suggestion, that was one of the items I was moving towards. I am really considering cutting back on the 2-a-days now as well (2-3 times a week from now on).

Did you get my note about Friday night?

From Barry on Mon, Nov 09, 2009 at 17:28:08 from 67.61.234.251

Jeff,

I was also going to suggest taking Sundays off. I use to run seven days a week and it was not fun at all. So taking Sunday off had really made an improvement on my running. I feel better and do not really mind running six days a week. Just my thoughts. Have a great day!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

No run this morning.  Legs are sore (IT bands...yikes), tired and unmotivated.  Decided to sleep in and take a break from the doubles today.  I was playing with my kids last night and my son leaned on my leg/ITB and I just about died.   I feel a bit like Quentin Cassidy felt in chapter 17 of "Once a Runner" right now...breaking down.

4.5M in 34 minutes on a beautiful day at lunch (45 degrees, no wind, sunshine!).  This was all that I could must energy or enthusiasm for today.  In the immortal words of Cosmo Kramer:  "Put a fork in me, Jerry...I'm done!". 

Saucony Progrid Ride 2009 Miles: 4.50
Comments
From Sandy Dune-Howard on Tue, Nov 10, 2009 at 15:43:58 from 90.208.239.171

I love the quotes Jeff, well done for getting some miles done when You feel like this....

Yesterday I was motivated to give it some this week and put in a great training week, Today well thats another story but Ive done nought not a ting Urgh :-(

From Lyman on Tue, Nov 10, 2009 at 15:58:44 from 170.135.241.46

I'm paraphrasing but Ryan Hall said the most important thing you can do in training is "nothing". Just think of days like today as the "nothing" part of training when you recharge mentally and physically and recover, which is just as important as the active training part.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

I slept in again this morning and skipped the early run.   I am helping at my son's school with a veteran's day event with my wife after which I will go for a longer run.  Plus, it will be warmer!

After the school activity and going to lunch with Kami, I went out around 12:30pm for a 10.5M run through Snake River Landing and down the river to John's Hole Forebay in 1:11:54.  Legs were doing good and I was averaging about 6:45 to 7M then I started to slow down and the more uphill section (very slight).  My ITB started to talk to me so I just eased back until I got home.  Overall 100% more energy and enthusiasm than yesterday! 

Saucony Trigon Ride 2 Miles: 10.50
Comments
From Sandy Dune-Howard on Wed, Nov 11, 2009 at 14:22:39 from 90.208.239.171

Hey I know how you feel I have been struggling to get up and motivated about everything Im sure its winter blues but I hope your feeling better soon :-)

From Bec on Wed, Nov 11, 2009 at 16:44:35 from 67.177.35.60

Nice going today. You'll get back into the groove.

From Kory on Wed, Nov 11, 2009 at 23:24:53 from 134.50.201.14

Great to hear about the motivation. I really believe it boils down to your mindset. I try to look at running now as fitness and don't care about the pace and that has helped me lately.

What are you going to get at Barrie's this Friday?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

6M easy and early on a warmer and windy morning.  Just the normal 4:30am run down Sunnyside...legs actually felt good this morning. (Trigon)

4M at lunch...cold, windy, slow (28:24), done.  (Progrid)

Saucony Progrid Ride 2009 Miles: 4.00Saucony Trigon Ride 2 Miles: 6.00
Comments
From Sandy Dune-Howard on Thu, Nov 12, 2009 at 15:40:29 from 90.201.147.160

Great running today, well done looks like your feeling better :-)

Easy MilesMara