Philippians 4:13

PF Chang RnR Arizona 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: 20.00 Month: 55.00 Year: 1415.90
Runs With Moxie Lifetime Miles: 12073.10
Vibram Five Finger Bikila Lifetime Miles: 137.80
Saucony Xodus 2011 Lifetime Miles: 974.11
Altra Impulse Lifetime Miles: 1530.34
Saucony Fastwitch White 2019 Lifetime Miles: 1243.03
Saucony Guide Yellow 2019 Lifetime Miles: 1105.50
Brooks Launch 6 Red 2020 Lifetime Miles: 1663.50
Zoot Solana Tigers Lifetime Miles: 319.00
Nike React Infinity Black Flyknit 2021 Lifetime Miles: 897.90
Nike React Infinity Blue Flynit 2021 Lifetime Miles: 516.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2749.18801.17159.1515.503725.00
Brooks Launch 2010 Black Miles: 815.22Saucony Progrid Ride 2 (Black) 2010 Miles: 78.80Saucony Progrid Ride 2 2010 (Red) Miles: 290.70Saucony Tangent 3 2011 Miles: 151.30La Sportiva Fireblades Miles: 36.00Saucony Tangent 1 Miles: 488.80Runs With Moxie Miles: 1047.61Saucony Tornado 2 2008 (T2) Miles: 86.10Saucony Kinvara 2010 Miles: 74.45Saucony Tangent 3 Miles: 90.50TSD-5 4-11 Miles: 643.70Vibram Five Finger Bikila Miles: 29.70Saucony Mirage 1 2011 Miles: 662.45Saucony Xodus 2011 Miles: 62.10Saucony Tornado 2 2011 Miles: 109.45Saucony Ride 2 2011 Miles: 36.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.005.003.000.0015.00

Went to the gym with the entire running group and other friends...10 marathon runners on the TM's at the same time, we had the entire left bank...Deborah, me, McKay, Lynette, Andrea, Curt, Alana, Shannon plus Marlin and Mauri on a couple of the others.

Most fun and longest I have gone on a TM!  15 miles in 1:36:50 with no head phones as we were chatting and calling out challenges to the group for the entire run.  Each runner would take a turn calling out a training interval (usually 1-2 miles) that each of us would run at our respective paces...is was like a spinning class on the mills!   Had a great time and the run went by extremely quickly and lots of fun!   A great start to the year and a run we all vowed to repeat more often during the winter training season!  Last longer run before the marathon on Jan. 16th.

Brooks Launch 2010 Black Miles: 15.00
Comments
From Curt on Sat, Jan 01, 2011 at 15:25:20 from 69.20.188.20

A lot of fun today Jeff. Really, really enjoyed it! I think it could be the start of something to get us Idahoans through these not so runner friendly months. Looking forward to the next one. Curt

From Rob Murphy on Sat, Jan 01, 2011 at 19:34:34 from 24.10.248.6

Interesting workout - I think I have a mental picture of it right now!

From Teena Marie on Sat, Jan 01, 2011 at 20:22:43 from 67.2.114.66

Lovin' the visual!!!!!

Okay ... I have got to figure out how to make that happen here!!!! :) :) :)

Happy New Year, Jeff! :)

From Mauri on Sat, Jan 01, 2011 at 20:25:52 from 174.27.112.238

It was great seeing all you guys running today!

From bawdenmom on Sat, Jan 01, 2011 at 21:30:44 from 166.205.137.46

Wish I had been there! Even though I still probably wouldn't be able to keep up on a treadmill! Happy new year!

From Jon on Sun, Jan 02, 2011 at 01:34:05 from 98.71.131.202

You should have called out paces rather than effort. "5:00 pace for 1 mile!"

From Mark on Wed, Jan 05, 2011 at 11:14:59 from 24.129.132.78

Great workout! Sounds like a lot of fun. I'm picturing the "OK Go" video.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles untimed outside in 10 degrees so I bundled up. Slept in until 8am and didn't get out until 11:30.  Day with the family playing Wii and watching a movie on the last day of Christmas vacation.  

Saucony Progrid Ride 2 (Black) 2010 Miles: 5.00
Comments
From Rob Murphy on Mon, Jan 03, 2011 at 10:32:20 from 205.127.70.66

Good luck this week Jeff.

And Happy New Year.

From jtshad on Mon, Jan 03, 2011 at 10:41:26 from 204.134.132.225

Thanks Rob, Happy new year to you and your family.

The race isn't until Jan. 16, so this is just the start of the taper with a mid distance week (~50-60 miles), then about 25-30 miles next week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.254.250.000.0010.50

-9 degrees outside this morning...headed to the gym.  I ran 6.5 miles, 2.25 miles at easy pace, 4.25 miles at MP from 6:18-5:56 (last mile the fastest).  Good start to the first work week of the new year...now if it could only warm up outside!  (Launch)

No lunch run today due to work issues, plus it was -5 degrees outside (-15 with windchill)...I was not going out in that!

4 miles on the TM in 27:40 after work.  (Ride Red)

Brooks Launch 2010 Black Miles: 6.50
Comments
From Rob on Mon, Jan 03, 2011 at 17:27:46 from 204.15.86.95

Today wasn't so much a cold problem, (a warm 19 degrees this morning) but all our streets are ice skating rinks. How are the roads up there?

From JimF on Mon, Jan 03, 2011 at 19:43:16 from 68.46.211.156

Freezing! Hope it warms up for you soon.

From allie on Mon, Jan 03, 2011 at 20:56:03 from 174.23.238.75

wow, that is really cold. i will stop complaining about SLC.

spring will come someday...

From Jon on Mon, Jan 03, 2011 at 22:25:15 from 98.71.138.92

Brr.

From jtshad on Mon, Jan 03, 2011 at 23:06:23 from 69.20.183.178

It was -20 degrees (no wind chill factored in) at my facility on the desert this morning!!

From Jon on Mon, Jan 03, 2011 at 23:23:21 from 98.71.138.92

Want me to find you a job here in SC? 56 degrees tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.254.250.000.008.50

8.5 miles at the gym at 4:30am.  4.25 miles easy running next to Marlin and talking about running and other stuff.  4.25 miles at MP between 6:22-5:49.  I had to stop at 5 miles for a potty stop...coffee! 

No run at lunch as it is freaking cold on the desert...-17 degrees when we got out there!

Brooks Launch 2010 Black Miles: 8.50
Comments
From Alana on Tue, Jan 04, 2011 at 13:51:53 from 69.20.188.20

I'm laughing Jeff, because when I first read this I thought you wrote you had to stop for 5 potty breaks! :)

From Bret on Tue, Jan 04, 2011 at 15:32:28 from 64.128.133.66

Minus 17?? wow - and to think I ran in the gym today because it was cloudy and a "chilly" 64 degrees in Florida.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.505.500.000.008.00

Early run at the gym this morning, it is getting hard to keep getting up at 4:15am.  8 miles in 51 miles (6:23 avg)., 2 miles easy, 5.5 miles at MP (6:22 - 5:52), then 0.5M cool down.  Only run today due to work conflicts.  (Launch)

Brooks Launch 2010 Black Miles: 8.00
Comments
From Superfly on Wed, Jan 05, 2011 at 18:37:14 from 208.117.127.110

Good job with your training in all this cold weather. Your a trooper.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.502.252.500.759.00

Got up a bit earlier and got to the gym by 4:15.  Speedwork day..ugh!  1.5 mile warmup then 6x0.5M intervals with 0.25M recovery.  Pace on intervals: 5:39, 5:33, 5:27, 5:18, 5:15, 5:00.  0.5M recovery then 0.25M at 4:55 pace.  Finished with 1.25M at 6:07 pace.  Overall time of 48:55 for a 6:07 average.  

Only run today due to work conflicts.  

Brooks Launch 2010 Black Miles: 9.00
Comments
From Burt on Thu, Jan 06, 2011 at 10:05:11 from 72.223.84.236

Good luck at PF Chang's. Do you know of any other bloggers that are running it? I know Marathon Dreamer is.

From ReedRunner on Thu, Jan 06, 2011 at 11:45:19 from 216.112.31.100

Hi Jeff, Sounds like your training is going well. Sorry you are having to endure the treadmill like me. I was wondering if you ever dial up the incline on the treadmill or if your runs are all flat? You may have noticed I try to get some hills in, but wanted to get your take. I'm excited to see your results at your upcoming marathon. Good luck. Rock the house! Reed

From Mae Mae on Thu, Jan 06, 2011 at 12:58:09 from 204.134.132.225

Impressive...!

From jtshad on Thu, Jan 06, 2011 at 14:22:43 from 204.134.132.225

Burt, Rachel is going to try the HM (I hope her shins are feeling better).

Reed, I always set the TM at a minimum of 1.5% and during some runs will try to increase the incline to 2-3%. If I am trying for a hill workout, maybe more but usually just try to run faster on the mill rather than a much higher incline. Thanks for the encouragement, I hope to just have a fun race and run somewhere around a 2:40.

From Curt on Thu, Jan 06, 2011 at 18:18:59 from 69.20.188.20

Jeff I'd like to join you at the gym in the morning sometime, but I just haven't been able to pull myself out of bed that early. I have a hard time in the winter when it's staying dark so late in the morning. We should try to do something outside Saturday morning if weather permits.

From ReedRunner on Fri, Jan 07, 2011 at 18:38:02 from 216.112.31.100

You are the man. Why do you always have to do everything more aggressively, faster and longer! Hope you have a good Saturday run. I got a weird blister on the tip of my second toe. No biggie though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.006.000.000.009.00

Got to the gym at 4:25 for my morning run and to meet Curt, and he was already nearly 3 miles into his run...talk about an early morning!  Good to run with Curt and chat for part of the run today, hopefully outside tomorrow morning, right Curt?

2 miles easy warmup then 6 miles at MP (6:22-5:49) and 1 mile cool down for a total of 9 miles in 58 minutes flat.  Good run except my left big toe is a bit sore, feels like a blister after discovering a hole in the bottom of my sock so the rubbing kinda starting hurting at the end of the run.  

Only run today due to taper and work conflicts.  Too bad, it is gorgeous outside at lunch time but just don't have the time during the break in my training course.

Kids are going to a friends house tonight for a sleep over so Kami and I have a date night!

Brooks Launch 2010 Black Miles: 9.00
Comments
From Rye on Fri, Jan 07, 2011 at 23:33:19 from 168.103.42.50

You did miss a great afternoon! We haven't had too many of them. Hope you had a great date with the wife.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.500.000.0010.50

Good outside run this morning with friends!  Ran with Lynette, Curt, Deborah and Gary and had some good conversation.  Also ran into Alana and her gal friends and 2 other solo runners...12 runners out on Sunnyside this morning!!   Mostly easier pace, but I did throw in some longer intervals (0.5, 1.0, 1.0) at mid to slower MP (6:10-6:25ish) to get the legs used to some faster pace.  Weather was good, about 20 degrees and no wind but it sure felt colder on the way back.

Day with the family focusing on reclaiming our house from the Christmas season decorations!

Saucony Progrid Ride 2 2010 (Red) Miles: 10.50
Comments
From Curt on Sat, Jan 08, 2011 at 11:39:18 from 69.20.188.20

Really enjoyed the run this morning Jeff. Always great company with you guys. Thanks

From Teena Marie on Sat, Jan 08, 2011 at 19:21:39 from 67.2.90.52

Nice morning!!!!

The miles just fly by when you are running with friends.

Good luck on the reclamation!! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off for taper.  Spent the day with the family...church, shopping, organizing and declutering the house after Christmas, movies, games...fun!!!  One week to the race!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.005.000.009.00

First, a shout out to two buddies who ran spectacular races this weekend in Orlando at Walt Disney World.  Pat Bragassa, my running partner here in IF, ran a 2:38 for 6th overall and 1st Master...awesome.  Sergio (sflores on the blog) ran an amazing 1:15:19 at the HM for a top 10 finish and new PR!  Congrats guys to very strong winter races!

Start of taper week, so this week with be front end loaded in miles and pace then backing off to keep the legs fresh.  On the menu today...tempo run!  2 miles easy warmup, then 5 mile tempo.  4 miles at 5:42, then the last mile at around 5:20.  1 mile at slow MP (6:22), then a cooldown mile for a total of 9 miles in 55 minutes.  Tempo felt good, controlled, working hard but not laboring.  A good sign for Sunday's race.

Oh yeah...Go Ducks!

Brooks Launch 2010 Black Miles: 9.00
Comments
From JimF on Mon, Jan 10, 2011 at 10:30:48 from 68.46.211.156

Nice run on a Monday morning. What is your upcoming race?

From jtshad on Mon, Jan 10, 2011 at 10:33:50 from 204.134.132.225

PF Chang RnR Arizona marathon on Jan. 16th in Phoenix. Looking foward to warmer weather!

From Steve on Tue, Jan 11, 2011 at 22:40:20 from 12.198.166.131

Good luck Jeff! Sounds like you have it dialed in for this one and that looks like a fast course.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.000.000.008.00

4:30am...at the gym for another TM run in my taper week.  Met Curt dark and early and chatted a bit during the run.  1.5 miles easy, then 6 miles at MP, the last 3 at goal MP or better (6:03-5:36). 0.5M cooldown for a total of 8 miles in 50:25 (6:18 average).  Felt nice and easy once I woke up!

Brooks Launch 2010 Black Miles: 8.00
Comments
From Rob on Tue, Jan 11, 2011 at 10:16:30 from 206.71.84.68

Hey, good luck this weekend. I too will be running a race. I last minute signed up for the LA 1/2 marathon.

From derhammer on Wed, Jan 12, 2011 at 11:01:39 from 192.156.110.39

Looking good - what race are you signed up for?

From jtshad on Wed, Jan 12, 2011 at 11:08:54 from 204.134.132.225

I am running the PF Chang this weekend, Utah Valley (registered) and St. George for sure. A couple others are possible (I am registered for Surf City but it is looking unlikely I can run due to business travel obligations).

How about you?

From derhammer on Wed, Jan 12, 2011 at 12:46:49 from 65.67.40.73

I am running the Austin marathon on Feb. 20th. Not sure about the fall. Finding a marathon in late spring/summer that has a chance of favorable weather is not easy. I have hear that the Vermont City Marathon it's the end of May.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.000.000.007.00

4:15am at the gym for my last "workout" run before the marathon (only 2 more runs before hand...5 miles tomorrow and 2-3 miles on Saturday).  2 miles easy, 4 miles at MP (last mile sub 6:00), 1 mile cooldown in just over 45 minutes.  Everything felt good for the run. 

Unfortunately my son woke up twice in the night throwing up so I hope he feels better before we travel to Arizona and I hope I don't get whatever he has!

Brooks Launch 2010 Black Miles: 7.00
Comments
From Andy on Wed, Jan 12, 2011 at 11:46:10 from 159.212.71.77

It seems that my kids always get sick during the week leading up to a marathon. Good luck on Sunday. Anxious to see how well you do.

From Bill Mandler on Wed, Jan 12, 2011 at 12:13:52 from 72.24.152.3

Jeff,

Just wanted to say "kick some butt" Sunday at RNR in Arizona. Do you have a time goal in mind?

From jtshad on Wed, Jan 12, 2011 at 12:15:28 from 204.134.132.225

A - Sub 2:38

B - Sub 2:40

C - Sub 2:45

From Holt on Wed, Jan 12, 2011 at 16:01:47 from 204.113.55.41

Keep it positive! You are going to run very well down there; best of luck.

From Rob on Thu, Jan 13, 2011 at 10:44:30 from 206.71.84.68

Looks like plan A would give you a decent shot at the masters win, going off of last years results. Good luck!

From jtshad on Thu, Jan 13, 2011 at 11:01:23 from 204.134.132.225

I hope to at least be in the conversation for the Master's title. Plus, I would like to see if I can match my buddy Pat's time from WDW...a little friendly competition to help drive motivation.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles on the TM at the gym this morning around 4:20am.  Nice and easy taper run in 35:23.  Nothing special, just getting the legs ready for Sunday's race.   No run tomorrow, traveling to Phoenix and hitting the expo in the afternoon and looking forward to enjoying the warm weather!

Brooks Launch 2010 Black Miles: 5.00
Comments
From Rob on Thu, Jan 13, 2011 at 10:33:40 from 206.71.84.68

Looks like a lot of fun. I like the course, the fact that the 1/2 marathon and full start and end at the same place but don't take the same route is pretty unique. I hate when the course is shared, you don't know who your racing against :)

From Curt on Thu, Jan 13, 2011 at 16:11:44 from 69.20.188.20

Good luck this weekend. Hope you have a great race and a fun get away to the warmth. Can't wait to hear how it went.

From Alana on Thu, Jan 13, 2011 at 17:23:42 from 69.20.188.20

Good luck this weekend Jeff! You are a strong amazing runner and such an inspiration to us all. We will be thinking about you. Have fun with your son. :)

From Tom on Thu, Jan 13, 2011 at 18:22:34 from 137.65.56.16

Good luck in Phoenix! Looking forward to the race report.

From Jon on Thu, Jan 13, 2011 at 19:49:42 from 74.177.82.79

Good luck this weekend.

From bawdenmom on Thu, Jan 13, 2011 at 20:16:29 from 216.201.66.234

Good luck Jeff! I'll be cheering for you from here! You will be amazing!

From Teena Marie on Thu, Jan 13, 2011 at 22:50:14 from 67.2.113.131

I am so excited for you!!!! I can hardly wait to read all about it.

Best of times to you!!! :)

From JimF on Fri, Jan 14, 2011 at 07:54:40 from 12.50.149.194

Good luck this weekend and enjoy the sun!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today, my traditional day off before a marathon.  Travel to Phoenix today and hit the expo this afternoon to grab my race stuff and check out the running gear.  Hope to run into PowerBar folks and Josh Cox to say hi.

Getting antsy for the race, thinking strategy all the time now...but can't wait to get in the 70 degree weather this afternoon (it is a ice rink here in IF right now!).

Comments
From Bill Mandler on Fri, Jan 14, 2011 at 10:55:52 from 24.117.152.52

70 degrees in Phoenix...

I am sooooo jealous....

GO JEFF GO!!!!

From allie on Fri, Jan 14, 2011 at 11:10:48 from 174.23.123.195

ah, nice and warm. have a great race, jeff!

From Rye on Fri, Jan 14, 2011 at 15:21:14 from 174.27.73.180

Enjoy the weather! Good luck with the race!

From Clay on Fri, Jan 14, 2011 at 17:54:52 from 76.27.46.68

Good Luck!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.250.000.003.50

After a delay with the flight yesterday, we got into Mesa about 2.5 hours late but were greeted with 75 degree weather!  Headed straight to the expo to get race stuff (bib #9!) and check out the wares.  Unfortunately, got there too late to try and catch Josh Cox to say hello.  Went to dinner with the kids at Dave and Buster's so they could have some fun and made it to Rachel's house that evening.  Thanks for hosting us, Rachel, you guys are the best!

3.5 mile run around Fountain Hills with Rachel this morning enjoying the 50 degree sunny morning!  3.25 miles easy then some striders at the end (27:30 total time).  Feeling pretty good, getting a little antsy for tomorrow after going to the expo last night but ready to go!  Now for a day at the zoo with the kids and some relaxation tonight before the race!

Saucony Tangent 3 2011 Miles: 3.50
Comments
From Mauri on Sat, Jan 15, 2011 at 12:44:07 from 174.27.98.95

Good luck tomorrow!!! Enjoy!!!

From Burt on Sat, Jan 15, 2011 at 12:49:19 from 72.223.84.236

Dave and Busters is where the finish line for Ragnar was last year. This year they're moving it to Tempe Town Lake. Good luck tomorrow. Say hi to Josh for me.

"Burt says hi? Who the heck is Burt?"

From Marlin on Sat, Jan 15, 2011 at 13:29:55 from 174.27.98.95

Good luck Jeff, and enjoy the sun and you are going to do great!!

From ReedRunner on Sat, Jan 15, 2011 at 14:55:25 from 63.226.102.200

Hey Jeff! I've been thinking a lot about you. Thanks for the tips and advice. Rock the house tomorrow and we can talk after the race. I'm glad to hear the weather is going to be nice. Don't toast your legs at the zoo!

From jtshad on Sat, Jan 15, 2011 at 19:12:45 from 63.230.225.240

Thanks everyone, looking forward to a fun race tomorrow!

Race: PF Chang RnR Arizona Marathon (26.2 Miles) 02:43:37, Place overall: 30, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0026.200.000.0027.20

Quick summary...2:43:37.   It was absolutely the best weather I think I have ever run a marathon in...50-60 degrees with a light breeze and partly sunny skies.  I ran well and felt good through the half, but miles 15-19 were very dark times.  I felt better by 20 miles through the finish, just couldn't get going again, running only 6:30-6:45ish.  Trading places with other runners from 20 through the finish, ended up 30th overall (27th male), 2nd in AG and 5th Master (Ken Pliska won the Master's title again in 2:33, such a strong runner).   Ran the first 10K in 6:01 avg, 10k-HM in 6:00 pace, HM - 20M in 6:19 pace, 20-26.2M in 6:40 average pace. 

Deciding to run this race with only a month of preparation and my lack of any real endurance work since November really showed up.  Too many miles on a TM didn't help, but it is a good start for the year to hopefully improve upon.

I am too old for this &^$%...now time for a beer and more pool time!  Back to the tundra tomorrow so time to soak up the sun!

Saucony Tangent 3 2011 Miles: 27.20
Comments
From Rob on Sun, Jan 16, 2011 at 15:49:16 from 72.254.56.124

Good job Jeff, Those flat courses aren't as easy as I wanted them to be :) Go take a break, you deserve it.

From Sammie Howard on Sun, Jan 16, 2011 at 16:24:39 from 109.155.151.171

hey beer well deserved well done awesome :)

From seeaprilrun on Sun, Jan 16, 2011 at 16:35:07 from 68.103.248.137

Enjoy your hard-earned poolside beer! Nice run!

From Bonnie on Sun, Jan 16, 2011 at 16:59:21 from 64.119.33.134

You are not too old Jeff ... but well-deserving of some recovery carbs (aka beer). Good job, all your experience paid off in your ability to regroup after some tough miles.

From steve ash on Sun, Jan 16, 2011 at 18:02:23 from 98.202.79.72

Sounds like a familiar tune for my last couple of races also especially at 15-19. Definitely take a break and then go back to the drawing board with fresh legs and a fresh outlook.

From Scott Ensign on Sun, Jan 16, 2011 at 19:09:29 from 65.100.210.17

I'll bet this is the toughest time of the year to get ready for and up for a marathon. I can barely drag myself out for 5 or 6 miles. So I say awesome job, very nice time!! enjoy that nice weather down there, and take a well deserved break now.

From Rob Murphy on Sun, Jan 16, 2011 at 19:10:24 from 24.10.248.6

Way to gut through a tough race.I'm pretty sure you aren't too old! Just the trials and tribulations of the marathon runner.

From Mauri on Sun, Jan 16, 2011 at 19:11:06 from 174.27.98.95

No matter what you think we still think you did awesome!

From Mark on Sun, Jan 16, 2011 at 20:39:23 from 173.168.88.68

Those dark times can be devastating, glad you were able to feel better 20 through the finish! Great job on a well run race!

From Tom on Sun, Jan 16, 2011 at 20:59:58 from 67.199.180.90

Nice job gutting it out after things went south. I'm sure it was just one of those days and that you'll bounce back strong as ever. Enjoy the R & R!

From Teena Marie on Sun, Jan 16, 2011 at 21:11:14 from 67.2.104.177

Hope you are relaxing!

Congrats on a fine race.

(Too old? NAH!!!!!)

From Jon on Sun, Jan 16, 2011 at 21:33:03 from 74.177.82.79

Sorry you felt like you had a rough race. Still placed top 5 masters in a very competitive race while training in the dead of winter.

From Alana on Sun, Jan 16, 2011 at 22:37:00 from 69.20.188.20

Jeff you are such an inspiration to so many people. Congrats on another race! I hope you rest completely and heal quick! Sleep well!

From Riley on Sun, Jan 16, 2011 at 23:05:07 from 71.213.125.248

Congrats on the fine finish. You are an inspiration to all.

From catherine on Sun, Jan 16, 2011 at 23:14:58 from 98.202.112.51

Good job!

From Neil on Mon, Jan 17, 2011 at 00:17:50 from 71.37.166.107

Well done Jeff! I'll bet this race will pay dividends later in the year. Enjoy your break from the SE Idaho winter.

From Steve on Mon, Jan 17, 2011 at 00:18:45 from 70.0.175.219

Great race, Jeff! Don't listen to any of these guys, we are getting old! :) That's what makes marathons fun. I just spent three days trying to run in Cache Valley in fog and rain so enjoy that weather! Hope to get some runs in with you this summer

From derhammer on Mon, Jan 17, 2011 at 09:00:00 from 24.28.82.222

Congrats, Jeff. I think you owe yourself more than just one beer! ;-)

From JimF on Mon, Jan 17, 2011 at 09:23:12 from 68.46.211.156

Great job hanging tough and finishing strong! It is tough to race it the dead of the winter and this will be something to build on for the rest of the year.

From ReedRunner on Mon, Jan 17, 2011 at 10:44:22 from 216.112.31.100

Jeff I'm just glad you're not like some of those other top runners who think if they're not going to win then they should just drop out. No matter what, you are pushing it to the end and that teaches us all about endurance in running and in life.

From Ron Horton on Mon, Jan 17, 2011 at 11:53:16 from 24.17.172.185

Great job out there Jeff! Another "old" person BQ'd down there yesterday, Erin Harvego. Sounds like you had a great time and you are an inspiration to many.

From sflores on Mon, Jan 17, 2011 at 15:23:21 from 65.202.194.194

Jeff,

Great race, I forgot the race was this weekend. Sounds like you had a good race. You kept a good pace, A great time for a Marathon in January. With alot of your runs on a TM!

And the to old comment... you've got alot left in the tank!

Congrats!!

From allie on Mon, Jan 17, 2011 at 18:01:57 from 161.38.218.168

way to go, jeff. very nice start to the year!

From Superfly on Mon, Jan 17, 2011 at 18:07:38 from 208.117.127.110

Enjoy the rest of your vacation oh and good race too!

From Bob on Mon, Jan 17, 2011 at 18:32:53 from 99.148.144.93

That's a solid finish for a Jan. mary. Have fun!

From JFogg on Tue, Jan 18, 2011 at 10:52:34 from 204.134.132.225

Since we live in the same city, I can only be amazed at how well prepared you were for a marathon in the middle of winter. I'm concerned that our winter won't let me adequately prepare for Ogden in MAY.

You should be very proud of that race. We are!

From Dustin on Tue, Jan 18, 2011 at 11:38:59 from 204.113.48.131

Nice job on the race, have a safe trip back.

From Bret on Tue, Jan 18, 2011 at 14:33:17 from 64.128.133.66

Nice job Jeff - working through tough or "dark" miles shows real experience and mental fortitude - that's a victory in itself. Congrats!

From Shan on Tue, Jan 18, 2011 at 22:05:29 from 184.155.223.23

Jeff! Way to go! Hope you are getting your legs under you at this point ~ happy running: it has warmed up to the 30's :)

From MichelleL on Wed, Jan 19, 2011 at 19:03:43 from 67.41.228.8

I know that nasty section of that race, so hard to get going again. You've gotta pace me to an OTQ before you hang up your towel :D I'm sure you'll be itching for another marathon really soon.

From Wesley Hunt on Thu, Jan 20, 2011 at 00:58:41 from 99.25.245.254

Impressive finish, particularly for a mid-January race. Way to go on Miles 15-19. You took your shot. I love it.

From jtshad on Thu, Jan 20, 2011 at 10:40:38 from 204.134.132.225

Thanks for the nice comments everyone, it is great to be part of such a supportive community of runners!! You all inspire me to keep training and racing hard!

Ron, welcome to the Blog, get to logging your runs!

Michelle, let me know which race and I will be there for you!

BTW, the beers after the race were indeed awesome...as was the time lounging by the pool!

From Mark on Thu, Jan 20, 2011 at 11:48:14 from 24.129.132.78

Wow, 4th place on the hot discussions list, only 13 more to go to tie with Paul and Michelle, not that it's a contest or anything.

From Walter on Thu, Jan 20, 2011 at 23:34:22 from 24.10.169.110

I think thats a great time for a winter race and that course although they say its flat, is challenging to us runners that are used to running in mountain races. Its hard for me to not have a little downhill rest from time to time.

From Marathon Dreamer on Fri, Jan 21, 2011 at 12:56:50 from 174.254.32.46

I think I could go that pace maybe in a car!!! Lol!!! Although u felt it wasn't your best, u hung in there.... you are not old! That would make me ancient!!!

From jtshad on Fri, Jan 21, 2011 at 13:02:58 from 204.134.132.225

Kim, I actually have you beat by a couple of years...but welcome to the fabulous forties!

That was my reaction at the time when I finished, I no longer feel that way but it is a good conversation starter!

From runningafterbabies on Sat, Jan 22, 2011 at 14:30:57 from 24.10.211.135

Fantastic January marathon. I am impressed.

From Holt on Wed, Jan 26, 2011 at 09:53:23 from 204.113.55.41

Hey, not too shabby - sorry I was late on checking on how you did.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Traveled back to IF this morning...sad to leave the warmth but good to get home and see my wife and daughter.  No run, letting my legs rest.  They actually feel pretty good for a day after, especially for flying in a cramped airplane.  

Take it easy this week then get back into the swing of things.  Keys to this years training:

1) More long runs with progression and fast finishes

2) Better speedwork and taking mornings off before hard speed days.

3) More 5-6 mile tempo runs.

4) Overall shoot for slightly less mileage this year.


Comments
From JimF on Tue, Jan 18, 2011 at 18:19:40 from 68.46.211.156

Sounds like a good plan. Glad to hear you came out of the marathon feeling good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles on the TM at the gym.  It was warm enough outside, but very windy and slick.  Chatted with Marlin in between his 800's and talked with Lynette as well.  Legs felt great, a little tightness in my calves, but that's it.  Still take this as an easy week and start planning out a smart training plan for UVM.

Brooks Launch 2010 Black Miles: 5.00
Comments
From Curt on Tue, Jan 18, 2011 at 20:58:54 from 69.20.188.20

Thanks for the B-Day wish Jeff. Good to see you made it back o.k. Nice to see you're already back at it. Congrats again on an impressive performance in Arizona. Hope the recovering is speedy and enjoyable.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

10K on the TM at the gym this morning, still in recovery mode at and avg. pace of 6:52.   Warmish but slick outside due to ice and snow, so decided on the warmth and friendly surface inside today.

Brooks Launch 2010 Black Miles: 6.20
Comments
From Little Bad Legs on Wed, Jan 19, 2011 at 12:20:39 from 71.237.225.226

Impressive race on Sunday! Great job. It's never easy to properly prepare for a winter race, especially a marathon. Enjoy your recovery and build up to UVM.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.005.000.000.0012.00

7 miles on the mill at the gym.  1.25 miles easy, 4.75 miles at MP, 0.75 miles easy with a 0.25M fast finish at 5:55 pace.  Good run, plan to go again around the greenbelt at lunch.  (Launch)

If you want a chance to win an autographed copy of Meb's new book "Run to Overcome", go to the following website (a blog of a friend of mine in Virginia):  

http://mile-posts.blogspot.com/

5 easy miles at lunch time around the greebelt. Cool, cloudy and a bit of a north wind.  Nice and easy talking with Pat for about 2 miles then we split off.  Just getting it done.  (Ride Red)

Saucony Progrid Ride 2 2010 (Red) Miles: 5.00Brooks Launch 2010 Black Miles: 7.00
Comments
From Jon on Thu, Jan 20, 2011 at 21:20:23 from 74.177.82.79

You're doing MP runs 4 days after your marathon?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.004.750.250.0012.00

7 miles on the TM at the gym.  1.25 miles easy, 4.75 miles at MP (6:20ish), 0.5M easy, 0.25 tempo (5:27), 0.25M easy cooldown.  Nice early morning run, legs felt good (though my back is a bit still later on this morning).  (Launch)

5 miles outside in cold temps but no wind.  Achilles a little tight at the start but after about 0.5 miles felt better.  One of those weird dissociative runs today...don't remember much about the run and when I did think about my running it was like I was not there, felt like I was on autopilot and my body was doing its own thing.  Maybe it was a combination of the slower pace and cold...only had a few of these types of running events.  (Ride Red)

Saucony Progrid Ride 2 2010 (Red) Miles: 5.00Brooks Launch 2010 Black Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

6am...11 miles with the group in 1:31 through 1-2 inches of new snow.  Achilles a bit tender this morning so this was just a really easy run in cool conditions.  Now for a day with the family and doing some housework to declutter from all the stuff we have accumulated over the years and no longer need to keep.   Justin's first indoor soccer game tonight too!

La Sportiva Fireblades Miles: 11.00
Comments
From Alana on Sat, Jan 22, 2011 at 16:21:44 from 69.20.188.20

Jeff you are so funny. You never stop do you? :) I love it!

From Rob Murphy on Sat, Jan 22, 2011 at 20:22:51 from 24.10.248.6

Take it easy on that achilles!

Goood luck to Justin tonight. We Murphy's are headed out to a Japanese steak house for dinner. Andy is learning about Japan in preschool and is pretty excited.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today, sick with the cold that my wife has had the last couple of days.  I don't know what is worse, the head pressure from the cold or the loopiness from the cold medicine. 

Comments
From Rye on Mon, Jan 24, 2011 at 23:09:09 from 174.27.126.197

I don't react well to cold medicine. Glad that you are feeling better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

Skipped the morning run to continue to get over this head cold and let my achilles tendons rest.  Hope this is the last day of the cold...feeling a bit better but still stuffy and sneezy.

10K at lunch today on a partly sunny 15 degree morning.  Nice day for a run, no time as I couldn't get my Garmin to acquire so I ran without it.  Started to feel my achilles at the end but nothing too much that it makes me worry.  Good to get outside, I actually think I feel better now after the run!

5 miles easy around 7pm after taking my son to soccer practice.  Didn't want to just sit around so I went for a run down to the greenbelt and back on a nice evening.  Achilles felt good as I didn't push the pace at all.

Saucony Progrid Ride 2 2010 (Red) Miles: 11.20
Comments
From Claudio on Mon, Jan 24, 2011 at 10:42:00 from 74.103.107.20

Take good care and get well soon. I see you won the B&A marathon here in MD last year! Will you run it this year too?

From jtshad on Mon, Jan 24, 2011 at 10:49:59 from 204.134.132.225

Thanks. I don't know about the B&A marathon yet. Last year I combined the run with a work trip, I don't think that is necessarily on tap this year...but it may happen if work beckons.

From Curt on Tue, Jan 25, 2011 at 08:41:41 from 69.20.188.20

Good luck getting over the cold. I need to get out with you again. That early morning is not sounding very exciting just yet though. Have a good one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.302.001.000.0013.30

9 miles in exactly 60 minutes on the TM at the gym.  Warmer morning, but slick with a freezing rain/snow mix so inside I went.  Started easy, pushed up to slow MP for a bit, then the last mile at 5:45 or better to get done before the TM timed out.  Good run to start off the day.  (Launch)

4.3 very slow crappy miles around the greenbelt at lunch.  I wasn't expecting to run at lunch today but had to stay in town due to mandatory meetings, so I got out for a noon run.  I didn't eat enough this morning so I had no energy and barely made it through this run.  Ugh, this one couldn't get done soon enough.  (Ride Red)

Saucony Progrid Ride 2 2010 (Red) Miles: 4.30Brooks Launch 2010 Black Miles: 9.00
Comments
From ReedRunner on Tue, Jan 25, 2011 at 11:18:35 from 216.112.31.100

Hi Jeff, Sorry you're feeling under the weather but it sounds like you're running your way out of it. Nice job on the average 9mi/hr pace this morning. I guess that's actually slow for you, but it's impressive to me!

From Curt on Tue, Jan 25, 2011 at 17:09:46 from 69.20.188.20

St. George was great. It was a lot of fun to get in the warmer weather. My hip had been bothering me and I think Alana might be a little contagious. Haha. I think my IT band might have been getting a little tight and irritated. The same thing has happened a couple of times and got really sore. This time I rested as soon as a I felt it and it feels like I might have fixed it. Hopefully, anyway.

From Rye on Tue, Jan 25, 2011 at 17:51:56 from 75.167.170.183

Dang, I missed you today at lunch. When you have those crappy runs is when I need to hook up with you. Hope tomorrow goes better for ya.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.506.250.250.008.00

Warmer outside this morning, but with a freezing mist and lots of black ice...inside again!  8 miles at an average 6:17 pace.  1 mile easy, 6.5 miles at MP (6:22-5:52), and a couple of strides thrown in at sub 5:30 pace.  0.5 M cooldown at the end.   Felt good and it was a good effort, not too hard but could tell I was running.  Only run for the day.

Brooks Launch 2010 Black Miles: 8.00
Comments
From Mauri on Wed, Jan 26, 2011 at 19:50:08 from 75.174.15.233

Sorry I usually don't stop by to say hi before my own run. I never want to affect your run. : )

From Rob Murphy on Wed, Jan 26, 2011 at 22:15:07 from 24.10.248.6

Nice run Jeff. I'll give you a call from Austin this weekend.

From Little Bad Legs on Wed, Jan 26, 2011 at 23:10:10 from 71.237.225.226

Looks like you're bouncing back from your marathon nicely. Good job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.006.750.2513.00

A freezing rain outside again today, so TM run it was!  1 mile easy, 6.75 miles at MP (6:22-5:45) and the last 0.25M at 4:50 pace...whew!  Total time of just over 50 minutes for a 6:17 average pace.  Felt good, just tired this morning.  (Launch)

5 miles at lunch on a warmish day, but the pathways were still very inconsistent...some dry some snowy/icy and slick.  Seeing as my buddy Pat took 2 hard falls this week out on the path, I ran at a moderate paced based on the conditions.  Had to cut it short due to meetings.  (Ride Red)

Saucony Progrid Ride 2 2010 (Red) Miles: 5.00Brooks Launch 2010 Black Miles: 8.00
Comments
From Teena Marie on Thu, Jan 27, 2011 at 20:54:02 from 67.2.104.73

Impressive day! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.0010.000.0013.00

I decided that this morning was the day to take up the Rob Murphy challenge..10 mile tempo on the TM at 5:55 pace or better.

2 miles easy warm up and a pit stop then on to tempo run.  10 miles in 58:40 (5:52 pace)...tough but doable and it got easier as the run progress (because I was that much closer to finishing!).  1 mile cool down afterward for a total of 13 miles in 1:20.  A good start to my day off...now for time with my wife today!  

Saucony Tangent 1 Miles: 13.00
Comments
From JimF on Fri, Jan 28, 2011 at 12:03:46 from 68.46.211.156

Great run! Enjoy the day.

From Neil on Fri, Jan 28, 2011 at 13:27:57 from 164.165.24.5

Nice work! Still trying to wrap my mind around putting the TM at 10+ mph and running on it for an hour. You are a beast. :) The thing I like/hate about the TM is that the speed is constant. IMO, that makes it much harder to slack off on a tempo run.

From Mark on Fri, Jan 28, 2011 at 15:39:43 from 24.129.132.78

That sounds like a pretty cool idea. I'm not ready for 5:55 pace, but could pick something that is tough but doable.

From Rachel on Fri, Jan 28, 2011 at 23:23:44 from 67.40.92.24

Craziness, you're amazing Jeff! Good job!

From Bret on Sat, Jan 29, 2011 at 13:45:53 from 96.228.230.35

Nice work Jeff - very impressive.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.003.100.000.0015.10

Out the door around 6:15am for an easy 4 miles with Moxie.  Dropped her back off at home then back out with the running group.  A good 10 miles with the group, several of which we pushed the pace up to marathon pace (with Curt, Lynnette and Andrea at different times).  About 1 mile solo back and forth from the meeting location for a total of 15.1M in 1:53 for a solid 7:30 pace for the day.  My left foot is twingy under the heel, I think from twisting it a bit the other day but I will watch it and roll it out a bit to make sure it is not a PF issue.  

Saucony Progrid Ride 2 2010 (Red) Miles: 15.10
Comments
From Curt on Sat, Jan 29, 2011 at 12:52:34 from 69.20.188.20

Great run this morning Jeff. So much fun to get out with you guys. Hopefully the foot is no issue. Have a great weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles this morning before church on a cold day.  5 miles with Moxie, then dropped her off and went back out for another 5 miles.  Ran into Alana at the start of the run and ran the whole way having a good talk with her.  Thanks Alana for making it a fun run!

Saucony Progrid Ride 2 (Black) 2010 Miles: 10.00Runs With Moxie Miles: 5.00
Comments
From Alana on Sun, Jan 30, 2011 at 18:44:33 from 69.20.188.20

Thanks to you Jeff! It felt great being outside and you really made the run fun. I enjoyed our conversation and really look forward to running with you again! Thanks for the advice and for your support. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles on the TM at home before Kami left for work and I had to get ready to go early.  No time to get to the gym, so the basement beckoned.  Left hammy really tight this morning...not good for a travel day.

No second run, dinner, beers and trivia with the guys at Malone's Tavern.

Brooks Launch 2010 Black Miles: 4.00
Comments
From Rye on Tue, Feb 01, 2011 at 17:47:41 from 174.27.73.222

Dinner, beers and trivia ...? Sounds like a sitcom!

Where are you at this week? Enjoy, it's nasty cold here as you well know.

From jtshad on Wed, Feb 02, 2011 at 07:23:02 from 12.70.119.198

Detroit, not any better here.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.004.000.000.009.00

9 miles on the TM at the hotel before a long day of meetings.  Progression to last 4 miles at good MP, total time of 60:30.

A great day of meetings!  Back to Malone's for dinner, drinks and more trivia...our team won the competition 10-1.  Awaiting the storm of the century to hit tonight.

Saucony Tangent 1 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.203.200.000.0012.40

So much for the storm of the century...2 inches!  Slept in and hit the TM for 10K in 41 minutes.  We may get to the offices if anyone is there and then make our way to the airport for the flight tomorrow.

10K on the TM at the hotel in just under 41 minutes.  3 miles easy, 3.2 miles at MP in a very hot workout room...I thought I was going to puke at the end (that or the big lunch...maybe both were the problem).  Get some rest tonight and take it easy before the trip home.

Saucony Tangent 1 Miles: 12.40
Comments
From Rob on Wed, Feb 02, 2011 at 17:35:18 from 206.71.84.68

Hotel gyms are the worst, even when the temperature is cool they are so stuffy and have no airflow.

From Jon on Thu, Feb 03, 2011 at 21:01:25 from 98.71.180.104

Especially the tiny ones with 1 treadmill, 1 weight bench, and 1 bike. Blah.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles on the TM at the hotel before our early flight...still a long day.  It will be good to get home.

Saucony Tangent 1 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.401.000.000.008.40

No run this morning after a long day yesterday.  Got up at 2am MST yesterday and finally got to bed at around 10pm...I was tired and the bed too inviting to get up and run.  Instead went a bit longer at lunch and finished off 8.4 miles in 58:30 on a cool day.  Felt fine running south, but the north wind cooled things off coming back and I was cold when I finished. 

A really good day at work today to finish off a good work week.

Saucony Progrid Ride 2 2010 (Red) Miles: 8.40
Comments
From Rob on Fri, Feb 04, 2011 at 15:33:45 from 206.71.84.68

Welcome home. I can't ever get my wife to buy the whole "but I woke up at 2:00am Utah time" story. Heck, even when I fly 24 hours home from China she expects me to do house work the second I walk in the door.

Have a great weekend!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.503.000.000.0016.50

Out the door at 6am for a 5 mile run with Moxie.  We actually pushed the pace pretty good for a while.  Came home and dropped her off, changed shoes and got a drink before heading back out with the group.  1 mile to the meeting place, then about 10 miles with friends through SRL to Broadway and back.  Andrea pushed the pace on the uphill through SRL so I ran with her to keep moving for a really good 1.25 miles.  Finished off the run in 2:02 and change for a good run.  Kinda cool this morning and hard to get totally comfortable with the temps as you would warm up one direction then get cold the other...oh waiting for spring to come!

Saucony Progrid Ride 2 (Black) 2010 Miles: 5.00Saucony Progrid Ride 2 2010 (Red) Miles: 11.50Runs With Moxie Miles: 5.00
Comments
From Marlin on Sat, Feb 05, 2011 at 18:16:42 from 174.27.87.160

Nice run Jeff,it sure was cool when running south, but great when running north, I waited until 11:30 to get going and ran SRL, South tourist park, Broadway loops. Have not seen you in awhile, as i have been trying to run outside after work and the morning doing ads and stretch at home.

From Rye on Sat, Feb 05, 2011 at 21:05:08 from 75.167.131.224

Wow! Great run Jeff. I ran in Archer this morning while waiting for my daughter to finish up at jumprope practice. It was chilly! Sounds like Moxie is doing great!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

10K before church in 45:45 with Moxie.  It was supposed to be about 30 degrees...it was 15 instead...where is spring?  Church, lunch with the family and Super Bowl Party at Andrea's on tap for the day.

Saucony Progrid Ride 2 (Black) 2010 Miles: 6.20Runs With Moxie Miles: 6.20
Comments
From Jon on Sun, Feb 06, 2011 at 11:10:24 from 98.71.180.104

It's only the start of Feb. Give it another month, then spring will be coming.

From Rob Murphy on Sun, Feb 06, 2011 at 12:48:24 from 24.10.248.6

I like the "on tap" part.

If I were a politician, I would push heavily to make the Monday after the Superbowl a national holiday.I recently read that it's the biggest call in sick day of the year after January 2. Let's just stop fighting it right?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

Went outside with Moxie because it was warm out this morning (29 degrees)...I didn't realize it was because we were having an ice storm!  Slick, slick, slick!  By the time we got home, we were literally covered in ice from the freezing rain...my gloves and jackets were stiff from the ice.  Good to be outside...but this was an interesting run.  Moxie was an ice dog when we got home...but she loved the run!  (Ride Black)

5 miles later in the day after work at 7:30 pace.  Stomach was not agreeing with me so this was not the most fun of runs.  (Ride Red)

Saucony Progrid Ride 2 (Black) 2010 Miles: 6.20Saucony Progrid Ride 2 2010 (Red) Miles: 5.00Runs With Moxie Miles: 6.20
Comments
From Wesley Hunt on Mon, Feb 07, 2011 at 10:14:38 from 198.8.4.24

Now that's committment...particularly after Super Bowl Sunday.

I actually had to deal with a little ice in Little Rock as well.

Crazy winter...

From JamesH on Mon, Feb 07, 2011 at 18:17:26 from 74.211.22.194

No Surf City this year?

From jtshad on Tue, Feb 08, 2011 at 10:59:32 from 204.134.132.225

James, I was registered but had a work trip come up and work commitments that didn't allow me to make the flights to get to Cali...maybe next year. Kind of a bummer as I think I could have nabbed 2nd place (1st was 2:35 which I couldn't have done 3 weeks after my last marathon).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.004.000.0010.00

Cold outside so to the gym for a TM run.  Speedwork day...3x2M at fast MP or better.  1 mile warmup then intervals with 0.5M recovery in between.  1-5:55 pace, 2-5:45 pace, 3-5:35 pace with last 0.1M at 4:41 pace.  1 mile recovery then 1 mile at MP to finish the 10 miles in 60:50 for a 6:05 average pace. 

Good run but now my lower back is quite stiff...good thing this is the only run for the day due to work commitments. 

Saucony Tangent 1 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.807.200.000.009.00

Very tired this morning...I got sucked into a movie last night and didn't get to sleep until late so ended up with only about 4.5 hours.  Still got to the gym by 4:30 for my run.  1 mile warmup, 6.2 miles at a MP progression (6:22 to 5:27), 0.8 mile recovery then 1 mile at MP to finish up the run in 57 minutes. 

I got my invitation yesterday for the 2011 Saucony Hurricane team.  Now I just need to make sure that Saucony and PowerBar will allow me to have both sponsorship...should work since they are not competitors.

Brooks Launch 2010 Black Miles: 9.00
Comments
From JFogg on Wed, Feb 09, 2011 at 12:05:50 from 204.134.132.225

I don't know how you do those early morning runs...especially without much sleep.

Congrats on the Saucony deal. Can't imagine there being a conflict there.

From steve ash on Wed, Feb 09, 2011 at 12:18:48 from 98.202.79.72

Congrats on the Saucony deal Jeff! Do you get free shoes and all the usual goodies?

From ReedRunner on Wed, Feb 09, 2011 at 14:31:54 from 216.112.31.100

Way to be committed to the early morning. If I don't get it done in the morning it intrudes into areas of my life that it doesn't belong. Congratulations on the Saucony invitation! Hope the hamstring is feeling better.

From ReedRunner on Wed, Feb 09, 2011 at 14:33:01 from 216.112.31.100

And the lower back!

From Jon on Wed, Feb 09, 2011 at 21:48:55 from 74.177.118.24

So how did you get hooked up with this newest sponsorship?

From jtshad on Thu, Feb 10, 2011 at 10:15:54 from 204.134.132.225

Jon, because they heard about how great a runner I am...NOT!

I made the connection through the women's winner at last year's B&A Trail marathon (she runs for Saucony) and got on the list to submit my application. Only 75 folks on the team this year and they tightened the requirements. They took pity on the old guy and gave me a chance...now I just hope they don't see the PowerBar sponsorship as a competing brand.

From Jon on Thu, Feb 10, 2011 at 20:48:20 from 74.177.118.24

Man, you've sure got the connections!

From Ron Horton on Sun, Feb 13, 2011 at 00:02:36 from 24.17.172.185

Congrats on the Saucony sponsorship invitation! and good to see you still putting in the miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.005.004.000.0010.00

TM at gym.  1 mile warmup, 9 mile tempo starting at mid MP and progressing to hard tempo pace (6:18-5:21).  Total time of 60:35 for an overall 6:03 average pace.

Screwed up yesterday...got busy at work and didn't get on the computer until I got home after work to help Kami register for the Little Red Riding Hood Century Ride in June and by the time I got on the 1000 spots had filled.  So, I had to register her for the 80 miler and hope that she can switch distances at the pickup or just ride the longer route (based on last year's experience, I don't see how they could stop her as it wasn't a closed course and the roads were open to commerce and traffic...if I wanted to ride on the road I could so how could they stop someone just for having a colored tag on her bike?  Plus, she paid her entrance fee and it is the same cost).  Still, I am screwed up and am sorry...but still in the doghouse.

No lunch run today...busy with work and it was still below 10 degrees at lunch time anyway!

Brooks Launch 2010 Black Miles: 10.00
Comments
From Steve on Thu, Feb 10, 2011 at 10:20:59 from 70.3.14.135

Yep, you are in big trouble..By the way, I have rode my bike several times as they have been doing that ride and never had complaints.

From Bill Mandler on Thu, Feb 10, 2011 at 11:26:40 from 24.117.152.52

I guess you are going to have to up the ante on her Valentine's present!!!

From argentinerocket on Thu, Feb 10, 2011 at 16:45:26 from 69.143.180.15

Good idea on the V-day/sorry present!

I just saw you were invited to the Saucony team! Congrats! That's been my shoe brand for a while, I love them!

From Rob on Thu, Feb 10, 2011 at 17:36:45 from 72.255.15.184

Speedy run, those 10 mile tempos are the worst.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.007.500.000.0011.50

Cold again this morning so off to the gym for a treadmill run.  2.5 miles warmup, 7.5 miles at MP between 6:15 - 5:46 (progression).  1.5 mile cooldown for 11.5 miles in 1:13:15 (6:22 average pace).  Day off today to spend with Kami!

Brooks Launch 2010 Black Miles: 11.50
Comments
From Rob Murphy on Fri, Feb 11, 2011 at 09:54:06 from 205.127.70.66

And here I am stuck lecturing on World War I all day!

Enjoy your day off.

From Wesley Hunt on Fri, Feb 11, 2011 at 23:53:26 from 75.199.60.152

Nice workout, particularly the impressive 7.5 progressive run...

Really good stuff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Cold morning outside today.  Went out for 2.5 miles with Moxie then dropped her off, changed out of the old pair of Tornado's then met Andrea, McKay and Lynette for a long run.  15.5 miles with the crew through SRL and back and forth on the numbers streets to mitigate the wind.  Very tired at the end.  Not sure of pace as my GPS and I were not working well together today but it was pretty slow...hard to go fast when I can't feel my body!  Now I am VERY hungry...time to eat and then take a nap!  

Saucony Tornado 2 2008 (T2) Miles: 2.50Saucony Progrid Ride 2 2010 (Red) Miles: 15.50Runs With Moxie Miles: 2.50
Comments
From bawdenmom on Sat, Feb 12, 2011 at 14:23:22 from 216.201.66.234

It was a cold one! It was good to see you this morning! It was hard to tell with all your cold weather gear covering your face but when I saw you run I knew it was you! Good job on the run!

From Marlin on Sat, Feb 12, 2011 at 18:32:57 from 174.27.114.240

Nice run this morning Jeff, and some great miles for the week!! Man the head wind was sure cool this morning and slowed the pace alittle

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles on a warmer morning (30 degrees with a cool southerly breeze) with Moxie in 52 minutes.  Long day at church today.  Ran in an older pair of Tornado's that have been resting for quite a while and feel pretty good.

Saucony Tornado 2 2008 (T2) Miles: 7.00Runs With Moxie Miles: 7.00
Comments
From Jon on Sun, Feb 13, 2011 at 10:40:44 from 74.177.118.24

Nice way to start off the week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.009.000.000.0010.00

10 miles at the gym in 62:00.  1 mile easy then 9 miles between 6:25 - 5:39 pace progression, last mile easier at 6:25.  Good run, lower back a bit stiff afterwards.  Only run for today due to work conflicts unless I get out while my son is at soccer practice tonight.

Brooks Launch 2010 Black Miles: 10.00
Comments
From Rye on Mon, Feb 14, 2011 at 17:04:36 from 168.103.137.186

Jeff, we are headed for some nice weather!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.0010.000.000.0016.00

Auto pilot this morning...got up (early!) and got stuff ready for the gym.   4 reason for the gym:  back was a bit stiff and wanted to be able to stop when I needed to, had to get home early so TM was better option to get done faster, forgot to look at the outside temp before I left, lazy this morning.  It was 30 degrees outside so I could have done a road run but for the reasons above.  10 miles in 61:55 (6:12 average).  1 mile easy, 9 mile progression MP run (6:22-5:39) with the last mile at 6:22.  Only run for the day due to work again and a slight stiff and sore back.

BONUS run today...actions transpired to keep me in town this morning so I was able to sneak away and get a run in at lunch on a GORGEOUS day...sunshine, nearly 50 degrees and a light breeze so I ran in shorts and a long sleeve shirt (and was warm!).  5 miles easy, 1 mile at MP (6:03) staying ahead of a young kid trying to run hard.  Overall a great easy 6 mile run in 40:57 (6:50 avg. pace).  Ran in an old pair of Tornado's...man those are heavy shoes!

Brooks Launch 2010 Black Miles: 10.00
Comments
From Rob Murphy on Tue, Feb 15, 2011 at 10:19:00 from 205.127.70.66

Good thing you listed your reasons for retreating indoors this morning otherwise we all might have thought less of you!

Warm here too. I'm planning on 10 miles on the trails this afternoon. Sweet! Nice, slushy rain/snow mix by Thursday though.

From jtshad on Tue, Feb 15, 2011 at 11:32:23 from 204.134.132.225

More to appease my own guilt for running on the TM when it is 30 degrees with no wind outside. The reasons above are my story and I am sticking to it!

From Rob on Tue, Feb 15, 2011 at 16:38:49 from 206.71.84.68

I've given up making up excuses for running on the treadmill. If someone wants to call me lazy cause I woke up at 4:00am and only ran 15 miles on the gym treadmill. Have at it. :)

Well.. except for you guys, if either of you made fun of me I'd feel pretty bad and probably run outside tomorrow.

From jtshad on Tue, Feb 15, 2011 at 16:50:20 from 204.134.132.225

I made up for it with a run at lunch in great weather!

Rob, consider yourself (and myself) chastised for running on the TM during good weather...but not totally out of the gym until in really turns, in June! :) Lazy is as lazy does...which does not apply to you!

From Curt on Wed, Feb 16, 2011 at 07:58:58 from 69.20.188.20

God to read how you've been doing. I can see some young kid trying to keep up with you. That's hilarious-I guess sometimes they just pick the wrong person to race. I'm not running for about two weeks, my IT band has gotten really bad. Hopefully the rest will take care of it. Good luck with the back, I hope it goes away for you soon. Maybe warmer weather will loosen everyone up pretty soon.

From jtshad on Wed, Feb 16, 2011 at 08:43:35 from 69.20.183.178

Curt, I hope you had fun on your cruise! Sorry to hear about the ITBS, hopefully it can get better soon...for both you and Alana. I will call you later this week to chat.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 slow miles outside with Moxie on a warm morning (34 degrees).  Tired and feet were a bit sore, so just took this one easy this morning. Only run today due to work conflicts at lunchtime.

Ordered my race kit from Saucony and my shoes.  Getting some new Progrid Ride 3 trainers, Fastwitch 5 flats and the new Progrid Mirage lightweight trainers/racers!

Saucony Tornado 2 2008 (T2) Miles: 8.00Runs With Moxie Miles: 8.00
Comments
From Rob on Wed, Feb 16, 2011 at 12:09:07 from 206.71.84.68

I want to get a "Race Kit" How do I get one of those.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.109.000.000.0014.10

10 miles on the TM in 61:10 (6:07 average).  1 mile easy, 8 mile MP progression from 6:22-5:15 pace with mile 9 in 5:25.  Last mile easy at 6:22.  Good run this morning, only run today due to a big shindig at work...an open house for the first phase of the construction project that I am overseeing with several VIP's in attendance.

Probably could have snuck in a run at lunch today...but the wind is howling about 35 mph and it makes the temps drop fast (but it is sunny out!).  Oh well, I didn't even bring my running gear so it is not an option.

Got in a short and easy 4.1 mile run around the greenbelt while my son was at Tae Kwan Do this evening.  Nice weather for a run, just a bit tired from a long but very successful and rewarding day at work.  (T2 2008)

Got a call from one of my best friends while on my run...I am praying for you Kevin, I love you my good man.

Saucony Tornado 2 2008 (T2) Miles: 4.10Brooks Launch 2010 Black Miles: 10.00
Comments
From Rob Murphy on Thu, Feb 17, 2011 at 09:54:17 from 205.127.70.66

Sounds like fun this afternoon. Nice "bread and butter" run this morning.

My buddy Bret from Florida is coming in this weekend to ski. Plan to do a good 16 miler up in one of the canyons Saturday and then dinner Saturday night. I'll have to be gentle on his sea-level, flatlander self.

From Ben VanBeekum on Fri, Feb 18, 2011 at 22:55:49 from 67.169.246.116

What is a TM run????

From jtshad on Tue, Feb 22, 2011 at 10:03:20 from 204.134.132.225

Treadmill run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.400.000.000.0013.40

7 miles with Moxie in warm and nice weather early this morning...the calm before the storm hits later today.  Nice and easy, nothing special about the run.  (Ride Black)

Took lots of time during my morning run and prayer time to focus on my prayer chain folks...it is too long right now.  I keep in my prayers:  Kory, Kevin (and Jeena), Katelyn, McKay, Deborah, Curt, Alana, Kathy K., Pat, Chris and Irene...all whom are going through hard times right now in aspects of their lives. 

6.4 mile run around the greenbelt with Pat B. in 48:30 for a nice easy conversational run.  Good weather for the run, storm hasn't hit yet.

Saucony Progrid Ride 2 (Black) 2010 Miles: 7.00Runs With Moxie Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.502.000.000.0015.50

Nice run with the crew this morning.  Met Lynette and 6am and we did about 8 miles before picking up McKay and Deborah for the remainder of the run.  Ran the SRL portion of the greenbelt twice with some extra up to Broadway and down Sunnyside for 15.5 miles in 1:56 for a 7:31 average pace, with a couple miles of hard MP or better intervals. Great weather....about 25 degrees, no wind and no snow/rain!  Good start to a long weekend!

Saucony Progrid Ride 2 2010 (Red) Miles: 15.50
Comments
From ReedRunner on Sun, Feb 20, 2011 at 00:45:54 from 63.228.193.144

That's a lot of miles this week! Nice job. It seems like you're getting into a good rhythm.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.201.000.000.006.20

6.2 miles on the TM at the hotel in Boise in 42:30 watching "The Last Samurai".  I was going to go outside, but it was blowing wind and right at the temp where the surfaces would be really slick and have icy spots which you can't see in the dark.  Not the most fun, but got'er done.  Now for a fun day with the family.

Saucony Progrid Ride 2 (Black) 2010 Miles: 6.20
Comments
From JimF on Mon, Feb 21, 2011 at 20:34:17 from 12.189.97.130

Great movie and good way to pass the time on the TM.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

10K run around the neighborhoods next to our hotel in 48:16.  Cool, calm and nice conditions for an easy run before another good day with the family on my day off.  Only had time for a short run due to appointments, but maybe another later in the day.

Got back to IF a bit later than anticipated then had to get some stuff done tonight so no second run today.  Had a great weekend in Boise with the family...man I wished I lived there!

Saucony Progrid Ride 2 (Black) 2010 Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.008.000.000.0010.00

10 miles on the TM at the gym as it was pretty slick outside due to the snow and melting/freezing yesterday.  Total time fo 1:02:16 for a 6:13 average...1 mile easy, 8 miles at MP, 1 mile cooldown.  My achilles was a bit sore at the start of the run but felt better by about 4 miles in.  Think it is time to update my rotation of shoes...

Cold and crappy outside, glad I did not schedule a run at lunch.

Brooks Launch 2010 Black Miles: 10.00
Comments
From Gary Horton on Tue, Feb 22, 2011 at 16:43:26 from 69.20.170.195

I want to pick you brain a little about shoes... I have one pair I use for running and I have had them since the end of Aug 2010. I'm sure I have 500+ miles on them but my feet still feel good in them. I'm running a half marathon in SLC the middle of April and the full in Ogden the end of May. Should I get a new pair now? They are a neutral cushion shoe, Asics Nimbus. Do you have any other suggestions?

From jtshad on Wed, Feb 23, 2011 at 11:16:48 from 204.134.132.225

Yes, get some new one's now. If you like the Nimbus, no reason to change.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.009.000.000.0010.00

I am tired after a late night meeting at church as I am the 2011 Council President...lots of excitement in a transitional year but also a lot to do which will make this a very busy 2011.

10 miles on the TM at the gym this morning in 63:45 (6:22 avg).  Legs sore this morning and my lower back is tight again.  Typical run at the gym...at 2 mile mark almost get off because I am just not digging the run, convince myself to run to at least 5 miles.  At 5 mile mark, feeling more into the run and know I can make 7.  7 mile mark feeling good and now have 10 miles in my sights.  Morning runs are getting tougher as I get older!

No lunch run due to work schedule and temps...-4 when we got to the desert today! 

Brooks Launch 2010 Black Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.009.000.000.0015.00

10 miles on the TM in 63:00.  Same ol' morning run. (Launch)

5 miles around the greenbelt with Pat, slow and conversational.  Nothing special...waiting for spring.  (Old Tornados)

Brooks Launch 2010 Black Miles: 10.00
Comments
From ReedRunner on Thu, Feb 24, 2011 at 11:55:36 from 216.112.31.100

"At 2 mile mark I want to get off because I am just not digging the run." I can totally relate with this statement. And I know the emotions you are going through as the run progresses. Spring can't come soon enough!

From Rye on Thu, Feb 24, 2011 at 17:58:13 from 174.27.82.195

Keep waiting....waiting...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0010.000.000.0013.00

13 miles on the treadmill in 1:23:25.  2 miles wu, 10 miles at easy MP (6:20ish), 1 mile cooldown.  Tough to keep going this morning but got it done...now for a day off with the family.

Comments
From Rob Murphy on Fri, Feb 25, 2011 at 15:53:02 from 205.127.70.66

I am mightily impressed with this workout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0013.000.000.0016.00

Too cold and too slick on the roadways, so the group met at the gym for a LONG TM run.  I ran 3 miles for a warmup, then 13 miles at MP for a total of 16 miles in 1:42:15.  This is the longest I have run on a TM and I really don't want to do it again.  It was better than the cold and slick...but not by much.  A day with the family getting ready for my daughter's first communion celebration tomorrow!

Brooks Launch 2010 Black Miles: 16.00
Comments
From Curt on Sat, Feb 26, 2011 at 12:30:38 from 174.126.27.91

Good to see you this morning Jeff. Good job on the 16 on the tm, and I don't blame you for not wanting to do it again. Hopefully this weather turns soon and we won't have to do anything long inside until next year. Have a good weekend.

From Rye on Sat, Feb 26, 2011 at 12:30:48 from 174.27.110.149

Wow! 16 miles on the ole treadmill, I am impressed. Steady as always.... Enjoy tomorrow with your daughter and family!

From Rob on Sat, Feb 26, 2011 at 13:38:34 from 72.254.90.201

Sounds like we read each others minds this morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles (45 minutes) recovery run in the afternoon after church, Katelyn's first communion and a little reception for her at our house.  Started off as a nice day but was getting colder and windier by the time we finished.

Saucony Progrid Ride 2 (Black) 2010 Miles: 6.00Runs With Moxie Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today, a long day of travel and networking with the boys in the evening.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.400.000.000.0013.40

7.4 miles in 59 minutes from the hotel and around the reservoir 3 times.

6 miles after work on a beautiful day...ran in shorts!  From the hotel around the reservoir twice in 45 minutes.

Saucony Progrid Ride 2 2010 (Red) Miles: 13.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.600.000.000.0011.60

5 miles early on a cool morning.  From the hotel around the reservoir in 40 minutes.

6.6 miles from the hotel down to the school and back in 48 minutes on a sunny but cool afternoon. 

Heading home tomorrow...yeah!

Saucony Progrid Ride 2 2010 (Red) Miles: 11.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles in 34:15 on the TM in the hotel before our early flight home.

Only run today due to long travel day, time with the family and a church related meeting tonight.  Try to get a longer run in tomorrow before work and at lunch before more church stuff Friday night and Saturday.

Saucony Progrid Ride 2 2010 (Red) Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

No early morning run today...feeling tired, unmotivated and battling a head cold so I was gracious with myself and slept in.  Now feeling a bit guilty but need to make sure I am still having fun running rather than feeling obligated (i.e. burnout!).  Try to get a longer run in at lunch today.

10 miles at lunch on a nice but windy day.  From the office, on the greenbelt then to the end of SRL and back home.  Total time of 1:10:54.  Felt much better than this morning.

Saucony Progrid Ride 2 2010 (Red) Miles: 10.00
Comments
From Gary Horton on Fri, Mar 04, 2011 at 12:54:55 from 69.20.170.195

Are you going to be running in the morning? We have to get 16 miles in and may do it outside.

From jtshad on Fri, Mar 04, 2011 at 16:12:23 from 204.134.132.225

Yes, I am planning on running outside. I have a meeting from 9-12 so I have to get out early, around 5am. I know a few others are thinking of heading out at 6 or 7am and I haven't talked to Curt yet to see what he is up to. Send me a note and I will try to let you know the plans or let me know if you want to get out early.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Out early before my church meeting today.  5 miles with Moxie before dropping her off, changing shoes and going back out to meet the gang.  11 more miles to finish off the run in 2:01 on a beautiful morning...cool but no wind.  Good start to the weekend!

Saucony Progrid Ride 2 2010 (Red) Miles: 5.00Brooks Launch 2010 Black Miles: 11.00Runs With Moxie Miles: 5.00
Comments
From ReedRunner on Sat, Mar 05, 2011 at 13:17:42 from 63.228.193.144

Hey Jeff. Nice job on the long run. Hope the head cold disappears. Have a great weekend!

From Rye on Sat, Mar 05, 2011 at 13:29:57 from 75.167.148.155

Great morning today! Hope we have many more to follow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles with Moxie before church on a warmer but snowy and slushy morning in 45:25.  Nice easy run...dog and feet are soaking wet!

Saucony Progrid Ride 2 (Black) 2010 Miles: 6.00Runs With Moxie Miles: 6.00
Comments
From Teena Marie on Sun, Mar 06, 2011 at 13:08:21 from 67.2.100.67

Just dropping in to say hello.

Hope all is well! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.407.002.000.0016.40

10 miles on the TM in 61 minutes (6:06 average).  It was nice enough outside but I wanted to run faster and it is hard to get going fast at 4am outside so the TM it was.  1 mile easy then progression from 6:22 to 5:36 through mile 9 and a slower MP run for the last mile. I will try for a lunch run if time allows today.  (Launch)

6.4 miles in 46:24 (7:15 avg) on a beautiful day...40 degrees, sunshine and a light breeze so I ran in shorts, longsleeves and a light vest, awesome!  I just ran easy to enjoy the weather and to be outside!  (Tornado)

Saucony Tornado 2 2008 (T2) Miles: 6.40Brooks Launch 2010 Black Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.004.250.508.00

Windy and snowy (and slick) outside this morning so off to the gym for an interval workout...9x0.5M at threshold or better (progression).  1 mile warmup then the intervals with 0.25M recovery.  Pace for intervals:  5:30, 5:30, 5:27, 5:24, 5:21, 5:18, 5:15, 5:13, 4:57.  0.25M recovery then some strides to finish off the run in 47:28 (5:56 average pace for the run).  A really good workout this morning.

No lunch run due to work conflict and 30 mph winds outside with slick pathways...no thanks.  Finally got my AG award from PF Chang marathon last night...different but an original art piece signed by the artist (but not necessary one I would want to display too prominently).

Brooks Launch 2010 Black Miles: 8.00
Comments
From JimF on Tue, Mar 08, 2011 at 20:07:25 from 205.232.37.94

Nice workout! You were really moving on the last few.

From Bob on Tue, Mar 08, 2011 at 22:01:23 from 99.37.51.166

Yeah, surprised the TM didn't start smoking. Unless you were doing those on one of those dinky inside tracks. Now that would be a sight! BTW, definitely need a pic of the "artwork".

From Rachel on Wed, Mar 09, 2011 at 22:58:39 from 67.40.78.88

Jeff, did you hear the sad news that the woman's winner of the PF Chang's Marathon, Sally Meyerhoff died yesterday due to colliding with a pick-up truck on her bike, so sad... Only 27 yrs. old and was training for the 2012 Olypic Marathon Trials in Houston. Our Pastor said she was supposed to run in the race I'm participating in on Saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.251.505.250.0010.00

TM again this morning, almost getting to the point where I can motivate myself to get out and run hard outside in the mornings.  Tempo run today!  2 mile warmup easy, then 5 mile tempo at 5:42 pace.  1.25 miles recovery followed by 1.5M at MP then the last 0.25M stride at 5:30 to finish off the run in 61:15 (6:07 avg).   

Brooks Launch 2010 Black Miles: 10.00
Comments
From Rob on Thu, Mar 10, 2011 at 11:12:57 from 72.254.59.199

Oh, man. I didn't notice you're planning on running UVM. Now I need to train harder :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.800.000.000.0012.80

6.5 miles easy in the morning with Moxie in cool weather but no wind.  Just nice and easy.

6.3 miles in 44:35 on a beautiful day at lunch.  Right achilles a bit touchy but not bad and was feeling good after 5 miles.  Probably time to retire my suite of shoes and break out new ones for the spring. 

Sad news about Sally Meyerhoff...such a good talent and good person.  I remember her running by me at PF Chang around mile 16 and running with her for a few miles.  Too young to lose her life but a rememberance to always be careful when we run/bike on the roads.

Saucony Tornado 2 2008 (T2) Miles: 6.30Saucony Progrid Ride 2 2010 (Red) Miles: 6.50Runs With Moxie Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.009.000.000.0012.00

Very windy outside today so I headed to the gym.  2 mile warmup then 2 miles at 5:55-5:52 to prefatigue for a hill workout.  Immediately into a 2 mile hill run at between 3.5-5.5% grade at 6:15 pace.  1 mile recovery at slow MP then 2 more hill miles at 6:15 pace between 4-6% grade.  3 miles at slow MP recovery for a total time of 1:16 flat (6:19 avg pace).

Now for a day off with the family!

Brooks Launch 2010 Black Miles: 12.00
Comments
From ReedRunner on Fri, Mar 11, 2011 at 13:17:30 from 216.112.31.100

Great workout. Wow! Kami is welcome to call anytime or I'll have Lisa give you a call so they can chat about Lotoja.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

20 miles this morning in 2:30:46.  4.5 miles with Moxie early then I hooked up with Andrea and Deborah (sort of, ran well behind me most of the time) for another 10 miles.  Stopped by home to change some clothes and check on the family then finished off the rest of the run.  Ran into Jeff Fogg and ran together for about 1.5 miles.  

Took the kids and Moxie back out for a 1 mile run in the neighborhood later.  The kids want to run a 5K in May for school so they have to start getting out regularly...they did really good (Justin (9:30, Katelyn 10:25).

Saucony Tangent 1 Miles: 20.00Saucony Progrid Ride 2 (Black) 2010 Miles: 1.00Runs With Moxie Miles: 5.50
Comments
From Jon on Sat, Mar 12, 2011 at 21:06:59 from 98.84.73.73

Hey, nice week, Jeff.

Any updates on Kory?

From jtshad on Sat, Mar 12, 2011 at 21:33:59 from 69.20.183.178

Haven't talked to him in a while and I can't get him to return my calls.

From Jon on Sat, Mar 12, 2011 at 22:05:54 from 98.84.73.73

Hopefully he is still improving. He's a tough guy so I'm sure he is.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

5 easy miles with Moxie before church on a cool (20 degrees) morning in 40 minutes.  Just a typical early Sunday run.  (Ride Black)

4 miles in 29:30 on a glorious afternoon...warm and sunny so I ran in shorts and a singlet...come on spring stick around!  (Launch)

Saucony Progrid Ride 2 (Black) 2010 Miles: 5.00Brooks Launch 2010 Black Miles: 4.00Runs With Moxie Miles: 5.00
Comments
From Rob Murphy on Sun, Mar 13, 2011 at 19:04:19 from 24.10.248.6

Same here Jeff. Salt Lakers were out in force today soaking up the sun.

Probably the end of the cold weather for us right? Ha!

From Curt on Mon, Mar 14, 2011 at 08:28:38 from 174.126.27.91

I agree Jeff. I got out for a little run yesterday and the weather was fantastic. I think it's finally going to turn. Now if I can get my body to turn, I'll be ready to track up some pavement with you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

7.5 miles easy run early on a warm (41 degrees) morning with Moxie.  About mile 6 it started to drizzle a bit, but it was nice not having to bundle up at 4:15am!  (Ride Red)

5 miles in 36:46 on a cool and blustery day around the greenbelt.  Hard wind heading south, but it was a lot nicer on the return trip north.  Ran into a couple of Weber State runners on spring break and chatted for a minute or two.  (Tornados)

Saucony Tornado 2 2008 (T2) Miles: 5.00Saucony Progrid Ride 2 2010 (Red) Miles: 7.50Runs With Moxie Miles: 7.50
Comments
From JimF on Mon, Mar 14, 2011 at 10:40:06 from 68.53.178.242

It is always great reading your blog because you are so consistent. Gives me motivation to take it up a notch.

From Rob Murphy on Mon, Mar 14, 2011 at 15:06:21 from 205.127.70.66

Spring Break in Idaho Falls?

From Alana on Mon, Mar 14, 2011 at 19:56:13 from 174.126.27.91

It isn't Idaho Falls if it's not windy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

6.5 easy miles early before my wife had to leave for work.  A bit cooler, no wind and just nice and easy as I was feeling really tired this morning.  Hoping to get a short fast run in at lunchtime if my training class timing will allow it. (Ride Red)

Visited the new running store in town last night...small and just getting started but it should be good.  Owner seems nice, I have met the manager before and hope to hook up with him for some runs (faster and can help push me on long runs!).

3.5 miles around Freeman Park in 23:10 during my lunch break.  0.25M easy warmup, 3 miles at MP (6:12-6:25), 0.25M cooldown.  I wanted to run faster but my stomach was not cooperating so I ran at an easy MP effort.  Cool and cloudy day but still ran in shorts!  (Tornados)

Saucony Tornado 2 2008 (T2) Miles: 3.50Saucony Progrid Ride 2 2010 (Red) Miles: 6.50Runs With Moxie Miles: 6.50
Comments
From Kory on Tue, Mar 15, 2011 at 22:08:12 from 96.18.87.100

Great runs. Your really putting in the miles. Hows your Achillies?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.252.755.000.0010.00

It was warm but very rainy outside so I headed to the gym for an interval workout this morning.  1.5 mile easy warmup, then 10x0.5M.  Interval pace:  5:24, 5:24, 5:24, 5:24, 5:21, 5:18, 5:05, 4:52, 5:33, 5:33.  0.25M recovery between intervals at slow MP (2 recovery periods for 0.5M), then cooldown for a total of 10 miles in 59:10 (5:55 avg. pace).  A good workout, intervals 7 and 8 were tough...nearly puke pace...but I got them done. 

Today is 3/16 and also John 3:16 day..."For God so loved the world that He gave his only begotten son, and that whomever believes in Him shall not perish but have eternal life."

Cold, windy, rainy...just kinda crappy outside.  Decided that I didn't really want to run in this during my short lunch break so I didn't.  Figured I earned it after this morning's interval run.

Brooks Launch 2010 Black Miles: 10.00
Comments
From Rob on Wed, Mar 16, 2011 at 10:10:15 from 72.254.133.150

Puke pace is my favorite. How come it's not one of the options? Easy, Marathon, Threshold, Puke!!!

From derhammer on Wed, Mar 16, 2011 at 15:08:15 from 65.67.40.73

Nice workout - yeah, "puke pace" should be official, I had one of those yesterday during hill repeats.

From Marlin on Wed, Mar 16, 2011 at 15:10:37 from 174.253.180.224

Nice morning run Jeff, John 3/16 I believe in with my heart and soul !!!!!

From Alana on Wed, Mar 16, 2011 at 17:00:09 from 174.126.27.91

Thank you Jeff. You are an inspiration on so many levels.

From Bob on Wed, Mar 16, 2011 at 18:40:00 from 99.37.51.166

Amen! Don't break the mill!

From Wesley Hunt on Thu, Mar 17, 2011 at 00:05:00 from 99.25.245.254

And here I was feeling good about myself for 8X.5 mile intervals at a 6:00 pace. You crushed it this morning, and add me to the list of folks wanting to codify "puke pace."

Great workout, really man...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.008.000.000.0015.00

Super windy and cold out this morning, so back to the gym.  My stomach was hurting from the get go so I wasn't sure how this run would go.  2 miles warmup and nearly stopped but pushed on and started feeling better.  Next 8 miles in my MP range (6:22-5:49) with my fastest 2 miles at the end.  10 miles in 63:30 for a 6:21 average pace.  Hopefully the wind will die down for a lunch run. (Launch)

Started getting all the info for the Saucony Hurricane team and have talked with the nearest teammate a few times and my Shadow Rep for the year.  I am expecting my race kit this week and hope to wear the gear at the local 10k on Saturday.

Good article on Master's runner Dennis Simmonitis.  Looking at his training, he sure can run fast for races!

http://www.runningtimes.com/Article.aspx?ArticleID=22154

5 miles in 38 minutes with Pat B. on a windy but sunny day. Nice and easy as Pat is nursing a pretty bad injury and is trying to get through it.  (Tornado)

Saucony Tornado 2 2008 (T2) Miles: 5.00Brooks Launch 2010 Black Miles: 10.00
Comments
From derhammer on Thu, Mar 17, 2011 at 12:01:57 from 192.156.110.31

Nice run and thanks for the article - amazing talent.

From Rye on Thu, Mar 17, 2011 at 15:35:12 from 174.27.118.104

It's starting to look like spring out there. Brown grass and bare trees all mixed in with the lovely eastern Idaho winds. Good luck this weekend.

From Bob on Thu, Mar 17, 2011 at 20:01:53 from 99.37.51.166

Don't call Dennis on moving day! I need to lose lbs so I was focused on his build along with the race times.

From ReedRunner on Thu, Mar 17, 2011 at 20:43:31 from 216.160.233.126

That's really interesting. He doesn't seem to do a lot of fast miles. But what he does seems really quality. Everything else is endurance and strength. Something to be learned (at least by me) in that. Thanks for the article. Cool that he's from my neck of the woods too!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.756.000.000.0013.75

Didn't want to face the 20 degree temps outside so I went to the gym for an easy workout.  2 mile warmup, 5 miles at slow MP and 1 mile at goal MP (6:00).  8 miles in 51:20.  Good run except for the annoying walking ladies next too me who were yabbering so loudly I almost couldn't hear my iPod over their voices. (Launch)

I received my Saucony Hurricanes race kit in the mail yeterday, sweet gear...especially the Inferno jacket!  

5.75 miles in 42:39 around the greenbelt at lunch.  A really nice day...a bit cool but sunshine and no wind for a nice easy run.  (Tornado)

Saucony Tornado 2 2008 (T2) Miles: 5.75Brooks Launch 2010 Black Miles: 8.00
Comments
From Adam RW on Fri, Mar 18, 2011 at 09:02:53 from 155.101.152.123

Have a great weekend. Awesome about the gear.

From Marlin on Fri, Mar 18, 2011 at 09:36:26 from 174.253.164.13

Nice run Jeff, sounds like some great gear and have fun at this weekends 10k, I would like to make it but work is busy and need to work this weekend. Good luck!

From Bob on Fri, Mar 18, 2011 at 19:22:30 from 99.37.51.166

Cool about the kit. I like getting goodies :)

From Rob Murphy on Sat, Mar 19, 2011 at 20:10:42 from 24.10.248.6

Nice run Jeff. You are looking good for this year.

Don't see Salt Lake on your race schedule anymore. Bummer - was looking foreward to a get together.

Race: Personal Best Performance Fitness Run (6.2 Miles) 00:35:30, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.006.200.0012.45

I ran the local early season 10k this morning...the Personal Best Performance Fitness Run put on by my friend and RD Michael.  2.25 miles warmup, then got ready for the race and chatted with Saige.  Right before the race started the wind kicked up hard and resulted in running over half the race into a stiff headwind.

Started off on pace and just cruised through the race nice and easy as I had no competition today, which was ok as I was just doing this as a speed check as I progress back outside to see what I need to work on.  Same as always after winter...power to the ground.  

First through the chute at the 5K mark (beat the 5K winner by about a minute) then out for the second lap.  Finished the race in 35:29 (course was just a bit short) and then ran a 4 mile cooldown, about 2 miles with Curt who stopped by to say hi during his long run.  Pleased with the ease of the effort, could have pushed a bit harder but had no one with me so I ran at a comfortably hard pace.

Won an entry to the Teton Dam marathon, but since I am running UVM the same day, I had Michael give the entry to the second place 10k finisher.  

Now for a day with the family around the house doing some chores before having friends over tonight for "Guitar Hero" night!


Saucony Kinvara 2010 Miles: 12.45
Comments
From Steve on Sat, Mar 19, 2011 at 14:43:11 from 70.35.43.66

Nice work! That's a good training week.

From Bob on Sat, Mar 19, 2011 at 16:59:05 from 99.37.51.166

Nice job Jeff! Do you have a full band kit for "hero"? I've tried the drums before. Tough.

From MichelleL on Sat, Mar 19, 2011 at 19:12:24 from 70.57.89.31

Nicely done for a head-wind speed check without competition. We have rock band, so fun!

From Superfly on Sat, Mar 19, 2011 at 20:05:30 from 74.211.21.81

Good job Jeff and you made the 2nd place guys day by giving up the Teton entry.

From Curt on Sat, Mar 19, 2011 at 21:40:32 from 174.126.27.91

Good job on your race today Jeff. It was fun to see you out there and run a little with you. Hopefully, sooner than later, I'm up for it a little more.

From Neil on Sun, Mar 20, 2011 at 02:42:18 from 97.121.11.208

Well done. Very gracious to give up your TD entry to the 2nd place finisher. Maybe someday, someone will return the favor when you finally start slowing down when you're like 60 and stop winning these local races going away? ;)

From Jon on Sun, Mar 20, 2011 at 09:24:44 from 74.164.176.82

An easy win for a fit, fast guy. Nice work.

From ReedRunner on Sun, Mar 20, 2011 at 10:36:05 from 216.160.233.126

I guess they wouldn't let you win both the 5k and the 10k. Bummer! Nicely done.

From Teena Marie on Sun, Mar 20, 2011 at 11:00:34 from 74.211.10.13

Were you able to shine as brightly on the Guitar???? :)

Very nice race! :)

From Bill on Sun, Mar 20, 2011 at 13:03:47 from 71.219.132.8

If your in SLC next weekend come run our 5K. Running of the Leopards 5K.

From jtshad on Sun, Mar 20, 2011 at 18:13:55 from 69.20.183.178

Thanks everyone.

Bob, yep we have the whole set up! And yes, Tina, I did shine on the guitar as well as the drums!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 miles in the afternoon on a windy and cool day.  2 miles with Moxie then dropped her off because she just wasn't running today (dragging her along).  Finished off 4.5 more miles for a total time of 47:29.  

Saucony Tangent 3 Miles: 6.50Runs With Moxie Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

8 miles with Moxie in 1:01 on a really nice morning for a run.   42 degrees and a light breeze...good to see this weather, finally, for an early morning run!  (Tangent 3)

5.5 miles in 40 minutes on an ok day at lunch.  I ran out of steam at the end of the run due to lack of fueling (had a 4 hour issue resolution meeting this morning so I missed my snack).  Got it done and am now STARVING!  (Tornado)

Saucony Tangent 3 Miles: 8.00Saucony Tornado 2 2008 (T2) Miles: 5.50Runs With Moxie Miles: 8.00
Comments
From Kory on Mon, Mar 21, 2011 at 15:57:40 from 134.50.89.24

Nice day... What do you usually snack on to refuel yourself for your lunch run.

Nice runs... your fitness level is excelling starting this new year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.753.253.002.0015.00

Cold, windy, snowy day outside this morning so I headed to the gym for a speed workout...10x0.5M.  1.5 mile warmup then intervals with 0.25M recovery at slow MP.  Interval split pacing:  5:33, 5:27, 5:21, 5:18, 5:15, 5:11, 5:07, 5:00, 4:45, 5:27.  The 9th one was tough...legs nearly gave out near the end.  1 mile cooldown for a total of 10 miles in 58:34 (5:52 avg. pace for the run).  Good workout, helps with the confidence...focused on not just turnover but also on striding out/toeing off better to lengthen my stride.  (Launch)

5 miles in 39 minutes at lunch on a cold, windy and crappy day.  Glad that is done, time to eat!! (Tornado)

Saucony Tornado 2 2008 (T2) Miles: 5.00Brooks Launch 2010 Black Miles: 10.00
Comments
From Rob Murphy on Tue, Mar 22, 2011 at 10:51:34 from 205.127.70.66

That's an impressive workout.

Had to shovel and scrape snow off my car this morning as well.

From ReedRunner on Tue, Mar 22, 2011 at 11:24:45 from 216.112.31.100

You are an inspiration. I want to try this workout on Thursday...about a minute slower that is!

From JimF on Tue, Mar 22, 2011 at 11:56:42 from 68.53.178.242

The 9th one was also fast!! Impressive workout. I think these workouts are really going to set you up for some great races this year.

From Bob on Tue, Mar 22, 2011 at 12:14:34 from 163.191.30.14

Yes, great work. Didn't know the mill can go that fast! Do you run these at a small incline Jeff?

From Rob Murphy on Tue, Mar 22, 2011 at 12:54:42 from 205.127.70.66

Bob - Jeff runs these at an 8.5% incline in combat boots.

From Kory on Tue, Mar 22, 2011 at 13:05:35 from 134.50.89.24

I always can run faster on the deadmill because it kind of propels you forward. Where running this pace outside would be a harder workout, because of the impact of the ground. I've noticed such a difference in my recovery.

Great time and speed Jeff.

From jtshad on Tue, Mar 22, 2011 at 14:31:02 from 204.134.132.225

Thanks guys.

Rob, I might be crazy, but not that crazy! I set it at 1.5-2% for my usual TM workouts.

From Bob on Tue, Mar 22, 2011 at 14:49:06 from 163.191.30.14

Notice Jeff didn't deny wearing combat boots. The secret has been revealed!! Time to hit the local army surplus.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.009.000.000.0010.00

Hill workout at the gym this morning.  1 mile warmup then start of 2 mile hill repeats at slow MP.  Started at 1.5% normal incline then start increasing the incline for the next 2 mile segments by 0.5% until I was running at 6.5%.  1 mile at same pace back at 1.5% then repeated for a total of 3 2 mile hill segments.  I mile back at 1.5% at the end for 10 miles in 1:04:30.  A good workout, pretty tired at the end after the speedwork yesterday, so I probably will skip today's lunch run (work conflict likely as well).

Saucony Tangent 3 Miles: 10.00
Comments
From Rob on Wed, Mar 23, 2011 at 09:06:30 from 72.254.62.39

Hey, I like the the new profile pic :). Good run, those treadmill hill workouts are killer. I don't think I've ever done 6.5% I max out at about 5%

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

7 slow easy miles outside with Moxie on a nice morning...40 degrees and no wind.  Tired from a long workday yesterday and the workouts from the last 2 days.  (Tangent)

7.25 easy miles with Pat B at lunch.  Very easy (53 minutes) in cool but calm conditions with no rain or snow (10 minutes before the run it was snowing) so it was a pleasant run!  (Tornado)

Saucony Tangent 3 Miles: 7.00Saucony Tangent 1 Miles: 7.25Runs With Moxie Miles: 7.00
Comments
From Rob Murphy on Thu, Mar 24, 2011 at 15:20:57 from 205.127.70.66

Thumbs up on that picture!

From Adam RW on Fri, Mar 25, 2011 at 10:21:53 from 155.101.152.123

Nice running. It is amazing how much work plays a role in our training. It is great how you are able to keep up the intensity in both!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

I decided to sleep in today and run after taking the kids to school...what a mistake.  It was 40 degrees and calm at 5am.  At 8:15am when I started, it changed so that while I was running it was cold, windy, snowy and stinging sleet outside...in other words crappy weather!  12 miles in 1:28:30 with a couple of stops...a pit stop and stopped at Teton Running to say hi.  Glad that is over, now to get warm and eat.

Today a day with Kami and getting stuff ready for vacation.

 

Saucony Tangent 3 Miles: 12.00
Comments
From Carina on Fri, Mar 25, 2011 at 13:10:57 from 204.15.86.83

I slept in too, but I opted for a treadmill run (mostly because I didn't want to push a double jogger). Nice run still even with the crappy weather!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

A great morning for a run!  30-35 degrees and no wind or snow!!  1 mile solo, then 8.5 miles with Gray (manager of new running store in IF) at an easy conversational sub-7:00 pace.  Finished off another 3.5 miles solo.  I saw about a dozen runners out this morning including Marlin (who is looking great and was running a 20 miler today) and Alana who is back out running and feeling pretty good.  A good 13.1 miles in 1:34:40 for a 7:14 average pace.  

Saucony Progrid Ride 2 2010 (Red) Miles: 13.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.005.000.000.009.00

9 miles around Diamond Head crater from the hotel in 1:01. A good run after a very long travel day. I love Hawaii.

Brooks Launch 2010 Black Miles: 9.00
Comments
From Rob Murphy on Sun, Mar 27, 2011 at 16:21:35 from 24.10.248.6

Have fun Jeff.

Big pile of snow here this morning.

From ReedRunner on Mon, Mar 28, 2011 at 11:50:19 from 216.112.31.100

That is so not fair! Vacation or work?

From Alana on Mon, Mar 28, 2011 at 17:10:11 from 174.126.27.91

Sounds beautiful! Enjoy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.502.000.000.0018.50

11.5 miles to Leonard's bakery up the back side of Diamond Head down Kahala and back to the hotel in 1:26.

Hiked Diamond Head with the family and walked back to Leonard's again and some more to the bus stop for another 7 miles.

Saucony Tangent 3 Miles: 7.00Brooks Launch 2010 Black Miles: 11.50
Comments
From Steve on Tue, Mar 29, 2011 at 01:37:11 from 99.201.109.80

Pretty rough life you have.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5 mile run around Diamond Head before dawn and before the family got up. Taking our daughter to Sea Life Park for a dolphin encounter today. Our son gets to play on the beach with grandparents.

Was going to try to run again but it ended up being a long day at the sea park.

Brooks Launch 2010 Black Miles: 7.50
Comments
From Rob on Tue, Mar 29, 2011 at 12:55:52 from 206.71.84.68

Man, I want to go to Hawaii. Maybe I'll jump out of my plane on the way to China next week. Have fun, where are you staying?

From Rye on Tue, Mar 29, 2011 at 14:40:35 from 168.103.41.216

Enjoy the vacation! It only snowed an inch yesterday here in IF. Argh!

From Kory on Tue, Mar 29, 2011 at 15:48:13 from 134.50.89.24

I'm glad your enjoying a great vacation. Tell the family I said HI. You deserve a great time with your family with all the hard work you put in.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

12.1 miles up the front of diamond head through Kahala and back to the hotel at dawn. A nice run before a day at the beach with the family.

Brooks Launch 2010 Black Miles: 12.10
Comments
From Wesley Hunt on Wed, Mar 30, 2011 at 18:02:28 from 198.8.4.24

Sounds like a great, enjoyable run.

Have fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles up the front of diamond head and through Kahala and back to the hotel in 1:24. More pool and beach time today as well as a submarine ride with our son.

Brooks Launch 2010 Black Miles: 11.00
Comments
From JFogg on Thu, Mar 31, 2011 at 16:41:43 from 204.134.132.225

BORING!! I bet you miss Idaho Falls!

From Rachel on Thu, Mar 31, 2011 at 20:16:59 from 65.101.59.54

Glad you're having better weather this time :)

From JD on Fri, Apr 01, 2011 at 20:32:47 from 32.176.253.55

You're getting all your miles "in singles" this week. Do you notice any difference?

From jtshad on Sat, Apr 02, 2011 at 02:02:20 from 204.134.132.228

Thanks guys.

JD I do not really see a difference as I am running most of these runs easy.

From JimF on Mon, Apr 04, 2011 at 09:26:20 from 68.53.178.242

That is such a great run! Hope you had a good time out there. Nice job getting in good runs every day!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

Our last day in Hawaii. 11.5 miles on my usual route before packing up and having one more day at the beach and pool. A red eye flight so we get to try to sleep on the plane to SLC.

Brooks Launch 2010 Black Miles: 11.50
Comments
From Rachel on Sat, Apr 02, 2011 at 02:07:57 from 65.101.16.188

That's always a hard flight but worth it for one more day of play time. My babes always sleep awesome on red-eye flights, it's mom & dad who seem to suffer!

From Jon on Sat, Apr 02, 2011 at 08:37:51 from 98.71.133.114

Enjoy your last day in beautiful Hawaii.

So I looked at your new picture, wondering where you were. Wait- is that you sporting a stache???

From Carina on Sat, Apr 02, 2011 at 23:09:10 from 204.15.86.83

So jealous, I've never been to Hawaii! I love running in new places.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

After a long day of travel to get home, we settled back in and got stuff organized from the trip.  I was tired but kinda wired and was going to brave the wind and go for a run.  Then I stepped outside and was nearly blown over by the 45+ mph gusts!  Nope, I don't need the miles that bad and went back in to watch a movie and relax with Kami.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.104.000.000.0018.10

After 10 hours of sleep to catch up from the trip, I went out for a run on a decent morning after spending some time with my son.

7 miles with Moxie and just over a 7 minute pace, then dropped her off and went back out for more miles.  Another 6.1 miles with 4 at a good MP for a total of 13.1 miles in 1:30:15.

After making brunch for the family, went back out for another 5 miles in 36:35 to close out a longish day. 

Saucony Tangent 1 Miles: 18.10Runs With Moxie Miles: 7.00
Comments
From Teena Marie on Sun, Apr 03, 2011 at 19:04:10 from 67.2.71.182

As always, I am in awe!

(Now you should go to sleep for another 10 hours!!! :) :) :) )

From Rob Murphy on Sun, Apr 03, 2011 at 19:24:56 from 24.10.248.6

Hey Jeff, Ann said you called yesterday. I had to work all day. Not sure when you got in, but it would have been nice to get together for lunch or something.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

An easy 10k this morning with Moxie in cool conditions (28 degrees).  Nothing special just getting my first 4:30am run in again after a week of sleeping in.  (Ride Red)

6.5 slow easy miles on the greenbelt at lunch on a windy cool day with Pat B. in 46:53.  Not the best of runs, just an easy run against a very stiff wind and intestinal issues the last 2.5 miles.  (Tangent 1)

Saucony Tangent 1 Miles: 6.50Saucony Progrid Ride 2 2010 (Red) Miles: 6.20Runs With Moxie Miles: 6.20
Comments
From Rye on Mon, Apr 04, 2011 at 13:43:18 from 71.209.6.105

Welcome back to Idaho weather! Good luck getting back into the groove this week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.400.000.000.008.40

A slow 8.4 miles early this morning with Moxie.  Warmer but a good breeze made for a decent run, but my left glute and hamstring were tight so I just took it easy.  Only run for today due to work schedule.

Saucony Progrid Ride 2 2010 (Red) Miles: 8.40Runs With Moxie Miles: 8.40
Comments
From Rob Murphy on Tue, Apr 05, 2011 at 08:40:55 from 24.10.248.6

Guess me, you, and Steve are all on the same schedule this morning. Nice morning run. Sorry about the busy work schedule.

From ReedRunner on Wed, Apr 06, 2011 at 00:42:09 from 216.160.233.126

Lisa enjoyed talking to Kami. Has Kami signed up for Lotoja? I just learned from a friend tonight that it might be better for her to sign up as a Citizen Cat 4 rider. Apparently they allow space for 50 riders in each category and only 26 signed up for this category last year. Either way she's probably okay because I think most women get in just because they are small in number compared to the men that want to do it. I'll be in the car riding to Zion's canyon for a little spring vacation so call me and we can discuss. I would love to do a girls ride guys run outing. Let's figure that out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy miles with Moxie on a cool morning (30 degree) but it was pretty pleasant.  Hopefully can get another run in after work today, I will see.  (Ride Red)

Saucony Progrid Ride 2 2010 (Red) Miles: 8.00Runs With Moxie Miles: 8.00
Comments
From derhammer on Wed, Apr 06, 2011 at 12:16:05 from 192.156.110.39

Hope your glute and hammy are feeling better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.007.000.0015.00

Cold, snowy and wet outside, so I went to the gym for a hard tempo run. 

1 mile warmup at ~6:45 pace, then into the tempo.  9 mile progression starting at 5:52 and speeding up to 5:27 pace at the start of the last mile, then bumped up to 5:15 pace before the last 0.1M at 4:45 pace.  Total time for the 10 mile run was 57:40, 5:46 average pace. 

Overall felt really good and controlled and the last few miles I felt strong.  A good quality run after so easy miles the last couple of weeks.  (Launch)

5 miles in snowy and wet conditions at lunch.  Not too cold and no real wind so it wasn't bad running actually.  Total time of 37:50, every mile between 7:35-7:33...very consistent easy pace after the tempo run this morning.  (Tornado)

Saucony Tornado 2 2008 (T2) Miles: 5.00Brooks Launch 2010 Black Miles: 10.00
Comments
From Walter on Thu, Apr 07, 2011 at 10:11:31 from 24.10.169.110

Nice job Jeff. You are awesome! I like doing progression runs on the TM at the gym mainly to freak other people out. Look at that skinny guy go!

From Nate Reese on Thu, Apr 07, 2011 at 13:38:17 from 164.165.230.2

I ran on the treadmill next to Jeff while he was doing his tempo run this morning and he did "freak" me out. I only hope to be half that good someday.

From jtshad on Thu, Apr 07, 2011 at 15:14:32 from 204.134.132.225

I also like to mouth the music on my iPod when I am running sub-6:00 pace...an extra added "freakout" bonus to some of the cocky guys who try to act all hotstuff next to me at times (not Nate!).

From Rob Murphy on Thu, Apr 07, 2011 at 16:14:15 from 205.127.70.66

That's a pretty nifty time for 10 miles. Did you think of posting it as a race report?

Seriously, you must be really encouraged by that.

From Wesley Hunt on Thu, Apr 07, 2011 at 16:21:25 from 198.8.4.24

Seriously??? The treamills in my gym stop at 5:00 pace. I love it. Great workout, Jeff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.005.000.000.0011.00

I slept in this morning (my day off) and went running after the kids left for school.  We woke up to 2 inches of new snow, but the roads were clear, no wind and ok temp (31 degrees).  I decided it was time for my first outside hill workout today (even after yesterday's tempo run) and drove to the bottom of the Sunnyside hill for a up and back run. 

First 5.2 miles in 45:40 minutes with no stopping my first time up this hill this year. Considering my run yesterday, I will take it.   Back down to 10 miles in 31 minutes for an easy downhill run not pushing at all but just going with the flow. Tacked on 1 easy mile at the end for an 11 mile total in 1:23:30.  Good run today before a long run tomorrow. 

We were told yesterday to report to work Monday even if a spending bill is not passed today as the DOE has money available to cover about 2 weeks of operations with our no year appropriations, but this is still stupid politics going on right now with our Congress.  So, I will be paid and not furloughed but we have wasted millions of dollars in planning and lack of efficiency due to employee morale issues.

Saucony Progrid Ride 2 2010 (Red) Miles: 11.00
Comments
From Rob Murphy on Fri, Apr 08, 2011 at 15:16:17 from 205.127.70.66

Same weather here...

Glad to hear that the looming shutdown won't impact you directly for a while. Still, it's pretty frustrating.

From Rye on Fri, Apr 08, 2011 at 15:38:53 from 174.27.65.38

Great run Jeff. It was real nice out this morning. Have a great run tomorrow.

From Bob on Fri, Apr 08, 2011 at 19:06:39 from 99.37.51.166

Good workout Jeff given all the "stuff" falling from the sky and being thrown around in D.C.!

From steve ash on Sat, Apr 09, 2011 at 11:33:07 from 64.134.223.84

Sorry to hear about that Jeff. It really isn't fair that lots of innocent government employees like your self are put into this scary situation. But what do you do when our government has gone out of control and has spent money like a bunch of drunken sailors?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.001.000.000.0020.00

20 miles in 2:30:49 on a great morning for a run...low to mid 30's and no wind!  I ran 4 miles with Moxie (bumped into Marlin who was looking great and doing awesome on his 20 miler this morning) then dropped her off and joined the gang for our run together.  Ran the next 11 miles with Andrea and McKay (and Deborah for a bit) with some good up tempo miles (7:00 pace) for a while then dropped them off and kept going.  I ran into Curt and ran with him for a few before he headed home then finished off the last 2 miles solo.  Overall a great run at the end of a big mileage week.

Lots of runners out this morning...just to name the ones I knew:  Marlin, Andrea, McKay, Deborah, Curt, Nate, Steve and Brett.  I had to have seen about 2 dozen runners today!

Brooks Launch 2010 Black Miles: 20.00Runs With Moxie Miles: 4.00
Comments
From Carina on Sat, Apr 09, 2011 at 12:04:59 from 204.15.86.83

I love running with different people, and all in the same run, sounds like a good time :) Great pace!!

From Marlin on Sat, Apr 09, 2011 at 14:12:56 from 174.27.125.247

Jeff, awesome miles this week, it was good running into you and Moxie this morning and thanks for all the words of encouragement.

From Teena Marie on Sat, Apr 09, 2011 at 14:56:48 from 67.2.71.182

Sounds like you had a great time!! Way to top off an excellent week!!! :) :) :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Went out for my run in the early afternoon after church.  1 mile with Moxie and the kids then went for 9 miles solo at an average pace of 7:23.  It was a relatively warm afternoon (50 degrees) but with a good wind which cooled things off. When I got home we played a mean game of tag in the backyard for about an hour (me, kids, Moxie) which I will count for another mile.  By the time I was done with all this, my hips were aching a bit...dang getting old!

Saucony Progrid Ride 2 2010 (Red) Miles: 10.00Runs With Moxie Miles: 1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

An early morning run on a good day...40 degrees and a light breeze.  Just ran easy this morning as I was a bit tired and still a little sore in my hips.  7 miles with Moxie then another 2 miles solo in 1:14. 

Probably my only run today as I am planning on taking my project guys out to lunch and Kami will be doing a group ride tonight.  Maybe take the kids out for a little to help them get ready for their 5k the end of the month.

Saucony Progrid Ride 2 (Black) 2010 Miles: 9.00Runs With Moxie Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.804.003.002.0014.80

It was a nice enough morning today (35 degrees, no wind) but wanted to get a speed workout in and know that I need the gym to help me at 4:30am to run fast (and just wake up!).  So off the TM at the gym for 0.5M intervals (10 of them was the plan).  1 mile easy, 0.5M intervals with 0.25M recovery (except after 5th one, 0.5M recovery), 1.5M recovery at the end (recovery at slow MP). 

It turned out the be a good morning of progression in my intervals, here are the paces for the intervals:  5:39, 5:33, 5:27, 5:21, 5:15, 5:10, 5:05, 5:00, 4:55, 4:50.  Total time for the 10 miles of running was 58:10 for a 5:49 average...a good morning and my hips felt good!

I ran on a great day at lunch (48 degrees, sunny, light breeze) around the greenbelt for a short 4.8 miles at 7:27 avg. pace.  Went short due to a conference call in the early afternoon...which when I got to my office had been postponed after I left to run! 

Saucony Tangent 1 Miles: 10.00Saucony Tornado 2 2008 (T2) Miles: 4.80
Comments
From Rob on Tue, Apr 12, 2011 at 23:54:21 from 72.254.85.210

Hey Jeff, how come your blog says you have so many stinking followers at the top. Did you Qualify for the Olympic trials and I missed it or something?

From Adam RW on Wed, Apr 13, 2011 at 08:36:34 from 155.101.152.123

Great workout!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

Ran with Andrea and Lynette this morning up Sunnyside and back to the cemetary for 7.5 miles (58 minutes).  Nice and easy up the hill into a headwind then easy and relaxed back down.  A beautiful view of all the city lights from up there...plus a great view of all the stars away from the city lights.  I will definitely have to do this in the dark more often!  (Ride Red)

4 easy miles in 29:50 out on the desert in nice running conditions.  This is my first run out here in months!  Legs feeling the last 2 days of workouts, especially my left calf...tender but just muscle soreness.  (Tornado)

Saucony Tornado 2 2008 (T2) Miles: 4.00Saucony Progrid Ride 2 2010 (Red) Miles: 7.50
Comments
From ReedRunner on Wed, Apr 13, 2011 at 19:36:23 from 216.112.31.100

Hey Jeff. Thanks for your good advice last night!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.007.000.000.008.00

Very windy and cool outside today, really tired and my left calf  was really tight so I headed to the gym for an early morning easy workout.   8 miles in 51 minutes...1 mile easy, 7 miles in the MP range starting slow (6:22) and ending at goal MP or a little better (5:49).  A good run, but my calf is still a bit sore.

I was slammed at work today and did not get a second run in at lunch or after work due to family commitments.  Probably good as my calf was still sore.

Brooks Launch 2010 Black Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.250.000.000.0016.25

8 miles at 7:32 pace, 6.5 miles of the run with Gray.  Good early morning run but my left calf is still tight.  Thinking about a 5K in the morning but will have to see how the calf and my schedule are looking.  (Ride Red)

A beautiful day at lunch for a run, 47 degrees, sunny and a light breeze. Ran down to SRL and started heading back when I saw Dan, so I ran with him for the rest of his run.  A total of 8.25 miles in 1:00:20.  Nice run, legs felt most good just a little fatigued from the mileage the last couple of weeks.  Now the weather is supposed to turn ugly for the rest of the weekend. (Tornado)

Saucony Tornado 2 2008 (T2) Miles: 8.25Saucony Progrid Ride 2 2010 (Red) Miles: 8.00
Comments
From Rob Murphy on Fri, Apr 15, 2011 at 15:55:43 from 205.127.70.66

What's the deal with the calf?

From jtshad on Fri, Apr 15, 2011 at 15:56:41 from 204.134.132.225

Just a little tight from the speed work and hills in the last week. I am not worried about it.

Race: Go Me! 5K (3.1 Miles) 00:17:20, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.003.100.0015.10

Slept in and went out for an easy 5 mile run with Moxie when Kami left to go spinning at the gym.  The kid's stayed at my parents last night so we just took this morning easy.  After dropping Moxie off at home, I drove the start of the local 5k race.

After registering, ran an easy 2 miles in 14:50 to keep warm on the cool, very windy and slightly rainy day.  Hooked up with Gray at the start and we took off.  It was an out and back course, first mile with the wind, next half and half, third mile into a good headwind.  The first mile was flat, then rollers for the second and flat for the remainder.  Just tried to keep up and in touch with Gray on this yucky morning running controlled.  1-5:30ish, 2-5:50ish, 3-5:40ish, 0.1 - 0:14 for an overall time of 17:20ish.  Not too happy with the time, but the conditions, my left calf and my disdain for 5k's made it more acceptable.

Drove home and ran another 5 miles in 37 minutes to get my mileage for the week to where I wanted it.  Now for a day with the family.

Saucony Kinvara 2010 Miles: 15.10Runs With Moxie Miles: 5.00
Comments
From Teena Marie on Sat, Apr 16, 2011 at 16:19:41 from 67.2.100.158

Nice job on all accounts! Dang impressive for someone who is rehabbing a calf and has no love for 5Ks! Seriously, you are not happy with your pace and I am looking at it going ... "Holy crap that is FAST!!!!" :) :) :)

Enjoy your weekend!

From Little Bad Legs on Sat, Apr 16, 2011 at 16:36:49 from 24.216.243.122

5k's....suck. ;) Nice job, now get that calf better!

From derhammer on Sat, Apr 16, 2011 at 17:17:37 from 70.113.125.159

Sweet, nice job.

From Steve on Sat, Apr 16, 2011 at 19:17:24 from 75.169.109.145

You should have been down here in Utah with us! Your body doesn't even know what to do with 3.1 miles, it's just getting going. Besides, I had two extra Peeps.

From Rob Murphy on Sat, Apr 16, 2011 at 19:20:29 from 24.10.248.6

True story Jeff. Steve actually brought a little ziplock bag of Peeps to the starting line.

5K'S - A NECESSARY EVIL. Good work my friend.

From Wesley Hunt on Sun, Apr 17, 2011 at 00:29:53 from 99.25.245.254

You're an animal, Jeff. Love the pre-race routine and commentary-decided to take the morning easy, eh?

Great stuff. Hope the calf starts feeling better.

From Adam RW on Sun, Apr 17, 2011 at 03:24:30 from 24.10.132.131

Write it up to a nice training run...

From steve ash on Sun, Apr 17, 2011 at 13:47:00 from 76.23.2.151

Jeff, Your a true distance runner thats all and those 5ks are always good for you in my opinion. By the way I have always admired your persistence and consistency in this sport. It ranks right up there with Sasha's in my opinion. Good luck at UVM.

From ChrisM on Sun, Apr 17, 2011 at 15:37:35 from 82.26.212.49

Nice job on the win! I also do not like 5Ks!

From Seth on Sun, Apr 17, 2011 at 17:04:41 from 75.169.119.15

Nice running! At least you got some speed work in.

Have you tried the Fast Twitch 5's, or know anyone who has? I'm thinking about getting a pair and wonder how they compare to the previous models.

From jtshad on Mon, Apr 18, 2011 at 10:15:33 from 204.134.132.225

Seth, I have a pair of the Fastwitch 5's I just received from Saucony but haven't run in them yet. My whole shoe rotation is about to mileage out so these will likely be part of my new rotation. When I tried them on at a running store recently, they felt really good for my quick 1/4 mile run outside.

From Neil on Tue, Apr 19, 2011 at 13:32:23 from 164.165.24.5

Nice job Jeff. I'm right there w/ you on 5k's but I'm sure the local RD's really appreciate your support for their races.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

Today, Kami and I have been married for 18 awesome years!  I am blessed to have such a wonderful person in my life.

 10 miles in 1:08:00 before church.  2.5 miles with Moxie but she was running slow so I ran her home and went back out.  It was a VERY windy day which made the run no so pleasant, but I was able to push the pace for about 4 miles into the slow MP range.  The rest felt like it but were slower due to the swirling winds.  Glad to get out and get this one done.

Palm Sunday!  From Zechariah 9: 

 9 Rejoice greatly, Daughter Zion!
   Shout, Daughter Jerusalem!
See, your king comes to you,
   righteous and victorious,
lowly and riding on a donkey,
   on a colt, the foal of a donkey.
10
I will take away the chariots from Ephraim
   and the warhorses from Jerusalem,
   and the battle bow will be broken.
He will proclaim peace to the nations.
   His rule will extend from sea to sea
   and from the River
to the ends of the earth.


Saucony Tangent 3 Miles: 10.00Runs With Moxie Miles: 2.50
Comments
From ReedRunner on Thu, Apr 21, 2011 at 10:44:27 from 12.117.164.174

Congratulations on your anniversary with Kami! That's awesome. You're logging another crazy miles week. Keep it up and you'll rock Utah Valley! Lisa has her first race on Saturday. We went and drove the course on Sunday and it includes some pretty substantial climbs. She is nervous. I'll let you know how it goes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.007.002.000.0015.00

It was windy and pouring rain outside this morning, so I headed to the gym for a MP progression workout.  1 mile easy warmup, then 9 miles starting at 6:15 pace and progressing to 5:30 pace (last 0.1 mile strider at 5:03).  Total for the 10 miles was 60:40...overall a good workout to start the workweek. (Launch)

On a side note, Mr. Cocky is coming back to the gym now and is still trying to pose next to me on the TM.  He now gets on the machine next to me, runs about 2 mph slower than me and sings out loud during his run all the time puffing up his chest to look "sexy" to the ladies...give me a break!

5 miles on a cool windy day at lunch around the greenbelt in 33:40.  Nice and easy and controlled, felt good to keep this pace with the wind (I really focused on my knee drive).  (Tangent 1)

Saucony Tangent 1 Miles: 5.00Brooks Launch 2010 Black Miles: 10.00
Comments
From Nate Reese on Mon, Apr 18, 2011 at 10:51:36 from 164.165.230.2

Sorry Jeff, I didn't know my singing was bothering you!! (j/k) That is hillarious.

From Alana on Tue, Apr 19, 2011 at 17:08:39 from 174.126.27.91

Sorry Jeff, I keep telling Curt not to sing while he runs. :) And the puffed out chest... it's to impress you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

8 miles early on a calm but chilly morning in 1:01.  6.5 miles with Gray and the rest solo, just nice and easy as the legs were tired from yesterday. (Ride Red)

No lunch run, got caught up in meetings at work.  4 miles after work in 29 minutes on a cool and windy afternoon.  (Tangent 1)

Saucony Tangent 1 Miles: 4.00Saucony Progrid Ride 2 2010 (Red) Miles: 8.00
Comments
From Burt on Tue, Apr 19, 2011 at 16:25:07 from 206.19.214.144

You were so brave to be the first one to comment on Paul's race report.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.252.754.002.0010.00

It was 20 degrees outside and I got a text from Gray saying he wasn't running early today, so I went to the warm gym instead of gearing up for cold weather.   Speedwork this morning...12x0.5M intervals!

1 mile w/u, then right into intervals with 0.25M recovery at 6:22 pace.  Pace for intervals:  5:36, 5:33, 5:30, 5:27, 5:24, 5:21, 5:18, 5:15, 5:13, 5:10, 5:07, 5:05.  0.25M cooldown for a total of 10 miles in 58:05.   Left leg is hammered (especially my calf) so I will make this a one run day.

Brooks Launch 2010 Black Miles: 10.00
Comments
From Carina on Wed, Apr 20, 2011 at 11:35:54 from 204.15.86.83

Ha Ha, your cool down speed is my speed work out! Good work today and let that leg heal!

From Teena Marie on Wed, Apr 20, 2011 at 17:10:06 from 67.2.100.158

Seriously, your recovery pace is insanely fast!!!! Man!!!!

Was cocky treadmill guy there today? I thought of him on my run today and got a good giggle! :)

From jtshad on Wed, Apr 20, 2011 at 17:17:00 from 204.134.132.225

Thanks ladies.

Teena, cocky guy was there but he decided to run on a TM on the far end away from me. He was wearing a "wife beater" shirt that looked like a women's sports top...not a good look trying to impress the ladies!

From Teena Marie on Wed, Apr 20, 2011 at 17:22:53 from 67.2.100.158

Oh man ... that will serve for another good laugh on another lonesome run for me!!! Thanks! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

7 easy early miles on a nice morning (37 degrees, no wind) in 56 minutes.  Sore and tired from yesterday (work and workout) and had to go short as my daughter woke up with a stomachache.  I needed to get home to watch her while my wife went to spinning. (Ride Red)

I am taking the morning off to do presentation/discussion at Idaho State University with a physical education class on marathon running...should be fun!   I also had a chance to catch up with Kory over a cup of coffee...good to see him.

I had a bit of time before heading back to work after getting home from Pocatello, so I ran an easy 4 miles in 28:15 in between rainstorms...beautiful weather while I was running.  (Kinvara)

Saucony Kinvara 2010 Miles: 4.00Saucony Progrid Ride 2 2010 (Red) Miles: 7.00Runs With Moxie Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.007.000.000.0014.00

It was 22 degrees with snow and ice on the ground when I woke up this morning so I headed to the gym.  1 mile easy, 7 miles at MP (last 1.5 miles at sub-6:00 pace) for 8 miles in 50:08 (6:16 average).  I saw my buddy McKay and chatted about his Boston experience.  (Tangent 3)

After getting home and taking the kids to school, I went outside around 9am for another run in sunny but cool conditions for an easy finishing run for the day.  6 miles in 44 minutes up and down Sunnyside...nice and easy and felt really good.  (Ride Red)

Saucony Tangent 3 Miles: 8.00Saucony Progrid Ride 2 2010 (Red) Miles: 6.00
Comments
From Rob Murphy on Fri, Apr 22, 2011 at 16:29:00 from 24.10.248.6

Looks like another good week for you Jeff. I also like the old picture. I believe that's the one you had up when I first started blogging.Gets me fired up for Boston!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.002.000.000.0020.00

20 miles this morning in 2:33:30.  Went out early with Moxie for 3 miles then dropped her off before meeting up with the group.  It was a chilly morning when we started (20 degrees) but warmed up nicely by the time I was done (40 degrees).  Met up with Andrea, Curt and Deborah and ran around the river and back then I extended down Sunnyside for my total.  About mile 10 my left leg was protesting the 3 hard workouts this week and the big mileage but I got it done.

Afterwards, took the kids to an Easter egg hunt, spend some time with my brother and parents, went to the grand opening of Teton Running and chatted with folks and ate lunch.  Now we are back home to finish up Easter activities...coloring hard boiled eggs, making an Easter cake, etc.  

A wonderful day outside to play with the kids as well.   Let's hope it holds for the rest of the weekend.

Saucony Progrid Ride 2 2010 (Red) Miles: 20.00Runs With Moxie Miles: 3.00
Comments
From Curt on Sat, Apr 23, 2011 at 17:08:14 from 174.126.50.231

Really enjoyed the run this morning Jeff. Felt great to be back out there. Enjoy your weekend.

From Rob on Sat, Apr 23, 2011 at 19:42:25 from 204.15.86.95

Quite a week, nice job. You going out for an evening 8 to make it 100?

From Teena Marie on Sun, Apr 24, 2011 at 11:12:58 from 67.2.100.158

What a week!!!! :)

Happiest Easter ever to you and your family!!! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

He is risen...He is risen indeed, Hallelujah! 

Took today off to celebrate Easter and the resurrection of our Lord, Jesus Christ.  I spent the day with my family and just had fun relaxing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

9 miles in 1:08 on a cool, windy and rainy morning.  Just a nice easy early run with Moxie...this was her longest run ever and she did great!  (Tangent 3)

5 miles at lunch in 35:50 on a cold, VERY windy day (20mph sustained with 35mph gusts). When is this crap going to end? (Tangent 1)

Saucony Tangent 3 Miles: 9.00Saucony Tangent 1 Miles: 5.00Runs With Moxie Miles: 9.00
Comments
From Rye on Mon, Apr 25, 2011 at 14:56:25 from 168.103.138.116

I am out for a couple of weeks so maybe in two weeks we can get some nice weather. Good luck braving the elements!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.803.004.001.5016.30

Headed to the gym for an interval workout this morning...11x0.5M.  1 mile warmup, then intervals with 0.25M recovery at 6:22 pace.  Pace for the intervals:  5:36, 5:33, 5:30, 5:27, 5:21, 5:18, 5:15, 5:13, 5:10, 5:07.  0.5M easy recovery then 0.5M at slow MP for a total time of 58:44 (5:53 avg. pace).  I was feeling this one at the end and my stomach was getting twisted a bit, but I got it done.  (Launch)

6.3 easy miles at lunch in 49:15.  It was snowing and sunny at the same time for almost my whole run...only in Idaho (and Utah I suppose!). 

Saucony Tangent 1 Miles: 6.30Brooks Launch 2010 Black Miles: 10.00
Comments
From Rob on Tue, Apr 26, 2011 at 12:16:07 from 206.71.84.68

You're looking pretty strong Jeff, are those workouts normal for you or do you think you're at a new level this year?

I was having a lot of fun with interval work but I'm pretty sure that's when I got hurt, Not sure what I did wrong but I'm pretty jealous reading your workouts.

From jtshad on Tue, Apr 26, 2011 at 12:23:11 from 204.134.132.225

Rob, I am trying to get a little more quality speedwork in this year to improve my pacing at the marathon. I did some last year and a good amount of MP or tempo work, but trying to do more. Unfortunately, the weather has relegated this work to the TM and not outdoors like last year.

From Rob Murphy on Tue, Apr 26, 2011 at 12:25:07 from 205.127.70.66

I'll be doing a similar workout this afternoon and I fear I'll be relegated to the TM as well. Did make it outside this morning though. Small victory.

From Rob on Tue, Apr 26, 2011 at 13:21:22 from 206.71.84.68

Well my running partner Ryan (whom I can't convince to join the blog) just ran Boston last week in 1:37. 95% of his training was on the treadmill so that made me feel better about all my TM miles.

From Jon on Tue, Apr 26, 2011 at 21:24:54 from 98.71.140.141

Snow? What is the snow stuff of which you speak?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.008.000.000.0010.00

I didn't feel like facing the cold morning so I headed to the gym for a run...my left hammy no likey, it is really tight and sore.  I ran easy this morning, 1 mile very easy then 7 miles at slow MP (6:22), 1 mile at 6:00, then 1 mile cooldown for a total time of 1:04:30.  I was really tired and mentally tired from work and a long church meeting last night so this was a tough run.  (TSD5)

No lunch run today.  I was really busy at work and decided to just rest my leg rather than run empty miles (even though I brought my running gear and it was gorgeous outside...actually will power to NOT run is hard to come by at times). 

TSD-5 4-11 Miles: 10.00
Comments
From Lily on Wed, Apr 27, 2011 at 11:27:52 from 67.199.178.210

It's cold here too. Ick.

Maybe take a day and sleep in and do nothing. That's always good when your sore or feeling tired/burned out on life. :) or don't, I know the mindset of a runner!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Went outside on a warmish but pretty windy morning.  Left to go meet Gray and after seeing time I realized he probably wasn't coming, went home checked the text messages (yep, not coming) then grabbed Moxie and finished off 8 miles in 1:05.  A good morning run, left leg felt pretty good...still a bit tight but nothing like yesterday.  

Came home today to take care of my sick daughter while my wife went to work to get some things finished up.  Ran 5 miles in 35:40 during lunch when she came home on a warm but very windy afternoon in the neighborhood.  Taking her to the doctor after I pick up my son from school later today...hope she starts feeling better.

Runs With Moxie Miles: 6.60TSD-5 4-11 Miles: 13.00
Comments
From ReedRunner on Thu, Apr 28, 2011 at 12:53:26 from 216.112.31.100

Hey Jeff. Glad your leg felt a little better today. I've still got a dull ache deep in the hammy, but not a big deal I hope. Yes we're sorry to lose John at Edge. He's a great engineer and a really nice guy. Glad we get to keep Pam though! Have a great day! BTW - I booked a room at the same place you got me into last year for St. George.

From jtshad on Thu, Apr 28, 2011 at 15:04:40 from 69.20.183.178

Hope your hammy continues to improve as well.

We have a room at the same place as well!

From Rob Murphy on Thu, Apr 28, 2011 at 22:01:24 from 24.10.248.6

I hope she's better soon and I'm glad to hear you have less of an MPH Factor (My Parts Hurt) today!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.709.000.000.0016.70

I woke up to 2 inches of snow outside and 25 degrees...gym time.  1 mile easy warmup, 9 miles at MP or better for a total time of 1:02:50 for 10 miles.  Felt really good overall and the pace was very comfortable.  It is now a beautiful day outside and I will try to get a good run in at lunch.  (TSD5)

6.7 miles on a beautiful day at lunch in 49:10.  Cool (33 degrees) but bright sunshine and a light breeze made it great to run in shorts, long sleeves, PowerBar vest and light gloves.  Nice to have the Vitamin-D and sun on my face!  (Tangent 1)

Saucony Tangent 1 Miles: 6.70TSD-5 4-11 Miles: 10.00
Comments
From sflores on Fri, Apr 29, 2011 at 15:36:48 from 65.202.194.194

Jeff,

wow 16 miles you are a machine!! YOu are looking good, nice run on the TM. What is your goal for this upcoming Marathon?

From jtshad on Fri, Apr 29, 2011 at 15:39:32 from 204.134.132.225

Thanks, I am getting tired!

The MAD Marathon on May 14 is just a training run to hit Utah Valley hard on June 11. At UVM, I hope to be somewhere around 2:35-2:37 and not lag too far behind the rest of my team (Paul Petersen, Dave Holt and Clyde Behunin)! Backup goal would be to lower my Master's course record there (2:41).

From derhammer on Fri, Apr 29, 2011 at 15:44:53 from 192.156.110.34

Wow - snow, I can't imagine. :-)

Great running and awesome goals. What paces are you going to shoot for at MAD?

From jtshad on Fri, Apr 29, 2011 at 15:47:27 from 204.134.132.225

I am going to go out slow for the first half then use the second half and an endurance training to try to get close to goal MP.

So, I am thinking something like 1:25ish first half, 1:17ish second half on the mostly flat/rollers course. Of course, the weather may play a big role in how the race goes as well...hopefully no snow and above freezing for the 5am start!

From Black & White on Fri, Apr 29, 2011 at 18:57:12 from 75.174.62.110

Sounds like you were lucky to catch that weather. I on the other hand waited and am now headed to the treadmill.... Sounds like your sitting well for the upcoming races.

From Rye on Sat, Apr 30, 2011 at 10:35:14 from 75.174.90.222

The only vitamin d that we have been getting for a while is from our foods or a multi vitamin! Hopefully I will be getting back into it just about the time the weather breaks. Great run Jeff!

Race: Sunnyside Elementary 5k (3.5 Miles) 00:20:10, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.007.000.000.0020.00

I got up early and met Gray for about 4 miles at 6am, then hooked up with the gang for some more.  Most of the time Gray and I were out front pushing the pace a bit, including about 4 miles of sub-6:30 pace.  Finished off 14 miles then got home to get the kids ready for their school's 5k fundraiser, the Sunnyside 5k.

The kid's hooked up with their friends and the start and I chatted with a few folks including Alana and Curt.  The gun went off and in less than 0.1M the course directing folks turned the whole crowd the wrong way at the first intersection!  I started at the back with the kids and burned it out to the front of the crowd yelling they turned the wrong way.  Curt was at the front of the pack and ran about 0.25 miles down the road before I got to him to come back.  He was trying to run hard and had kinda given up but I convinced him we could get him back up with the leaders and we took off.  As we were running, I stopped to say hi to my kids and their friends and walked with Katelyn for a little bit then took off to help Curt again after they told me to go for it.    Not too bad for starting at the back, walking with the kids and running a detour after a 14 mile warmup!

At around the official 1 mile mark we were within about 100 yards of the leaders and kept pushing.  We passed the first women about 1.5 miles and were reeling in the front men.  I caught up to the young kid in the lead and was hoping Curt was behind me.  As I passed the young man, he heard me coming and was trying to quicken the pace as I was approaching and then he tried to keep up...so he awakened my competitive juices and I just put the pedal down.  From about the 2 mile mark on I was running solo and gaining ground so I just ran at a good clip but not too hard and finished the official 5k in around 20:10 which was actually about 3.5 miles with the wrong turn at the start (I didn't wear my GPS, just my Timex watch so didn't get the exact split or mileage).

I then ran back to find the kids.  I found Katelyn (and Lauren and her mom Holly) and walked with her a little then got her running again.  Took the short cut and found the boys and ran them all the way home then back out to help Katelyn finish.  They both did great and surprised themselves that they could do the 5k and like it...they both finished strong and with smiles on their faces!  

This was my third 20 miler this month, so my endurance based has really kicked up.  I also have done well with the speed work, but it has been on the TM and now time to start hitting fast miles outside to improve my knee drive and toe off to focus on power.

Afterwards, stuck around for the awards and raffle (we all won something, they had almost 100 raffle prizes) and got to talk to some friends and let the kids hang out for a bit.  What a good day (running and weather wise, it was beautiful for the run!) and a good turnout for the fundraiser (~400 people!).  

 Did some yardwork and getting the toys out for the kids.  As I was doing this, I found that we had some guests in our shed...mice!  Cleaned up the shed, rid it of mice and found what items they had gotten into, a bit of a mess but it could have been worse and found them in the house like at our last place!



TSD-5 4-11 Miles: 20.00
Comments
From Bret on Sat, Apr 30, 2011 at 14:08:53 from 173.221.84.2

Great story - sounds like you all had a nice day that you will remember for a while.

From Jon on Sat, Apr 30, 2011 at 16:39:28 from 74.177.80.153

Wait- you start at the back, have to run an extra half mile, and still easily win? Ok, now you're just showing off!

Congrats.

From Teena Marie on Sat, Apr 30, 2011 at 18:13:12 from 67.2.88.232

Sounds like it was a great experience for everyone!!!

Congrats to all of you. :) :) :)

From Rob Murphy on Sun, May 01, 2011 at 10:06:13 from 24.10.248.6

I gotta say I'm really impressed with your quality and consistency lately Jeff. You have to be happy with that.

Keep an eye on those little aches and pains though!

From jtshad on Sun, May 01, 2011 at 10:44:07 from 69.20.183.178

Thanks everyone, it was a fun day of running.

From Walter on Sun, May 01, 2011 at 12:55:35 from 24.2.66.36

Jeff, I always wanted to do that in a race. Start at the back and try and win it. You have true bragging rights now saying you beat everyone! Awesome job helping your kids too! What a stud!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

7 easy miles with Moxie in 54 minutes on a beautiful morning before church and my talk to the Congregation. (TSD5)

3.5 miles after church on a nice afternoon in my Vibrams around the neighborhood with my daughter riding her bike to keep me company.  They actually felt really good and it was pretty fun...even more fun having my daughter with me!  (Vibram)

Runs With Moxie Miles: 7.00Vibram Five Finger Bikila Miles: 3.50TSD-5 4-11 Miles: 7.00
Comments
From rockness18 on Sun, May 01, 2011 at 16:00:13 from 75.16.160.230

Hope things went well!

From Rye on Sun, May 01, 2011 at 19:25:28 from 174.27.65.38

I get my best ideas for talks while I run. Hope all is well. Great start to your week.

From Curt on Sun, May 01, 2011 at 22:12:33 from 174.126.50.231

I met Andrea up there but I didn't see Debra up there. I didn't know she was doing hills or she could have joined us.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

6.5 easy miles on nice but cool morning wtih Moxie.  Just nice and easy, focusing on form...eventhing felt great.  (TSD5)

5.5 miles at lunch in 40:30 on a beautiful day...50 degrees, light breeze and an abundance of SUNSHINE!  I ran in my Five Fingers and found that 5 miles is my limit...around 5.5 miles the ball of my right foot started hurting a little so I shut it down and walked the rest of the way back to the office.  Once I finished the pain went away and now it is just a dull ache from the usage.

I ran with Dan and Pat (who chided my merciously for wearing the Vibram), but Dan indicated that my form was the most neutral and inline that he had seen me run.   So, these might be a good training tool afterall to improve my form and efficiency.  (Five Fingers)

Runs With Moxie Miles: 6.50Vibram Five Finger Bikila Miles: 5.50TSD-5 4-11 Miles: 6.50
Comments
From flatlander on Mon, May 02, 2011 at 23:11:16 from 76.31.26.153

It will be interesting to see how those work out for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

6 miles easy with Moxie on a warm but windy and wet morning.  I am tired this morning and my legs can feel the runs in the Vibram's...and my foot is a bit tender...so I went slow and short.  I may get another run in at lunch if work allows. (TSD5)

4 miles at lunch in 30 minutes.  No pain in my foot, so that is better. (Tangent 1)

Saucony Tangent 1 Miles: 4.00Runs With Moxie Miles: 6.00TSD-5 4-11 Miles: 6.00
Comments
From Nate Reese on Tue, May 03, 2011 at 11:57:39 from 164.165.230.2

Looking good Jeff. Are you running the 1/2 or full M.A.D. Marathon? If you run the full, my goal is to beat your time as I'm only running the 1/2. :)

From jtshad on Tue, May 03, 2011 at 16:01:43 from 204.134.132.225

I am runnning the full as a training run, first half easy second half hopefully at goal MP.

From Steve on Wed, May 04, 2011 at 12:30:40 from 12.190.32.2

Looks like you are having some fun with those Vibrams. I think it would be cool to try them too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.503.000.000.0012.50

7.5 easy miles early on a nice morning for a run with Moxie.  Foot felt fine, legs were good just tired overall so just slow and easy.  (TSD5)

5 miles after work in 32:27...2 miles easy, 3 miles at MP.  Beautiful afternoon for a run and I needed it after tthe second worst day of my working life.  (tangent 1)

Saucony Tangent 1 Miles: 5.00Runs With Moxie Miles: 7.50TSD-5 4-11 Miles: 7.50
Comments
From JimF on Wed, May 04, 2011 at 14:36:49 from 68.53.178.242

I am wanting to try the Five Fingers as well. Might be some form issues that are causing my achilles problems. Let me know how it goes.

From Rob Murphy on Wed, May 04, 2011 at 22:39:40 from 24.10.248.6

Wow. Sorry about the day at work. I know how that can weigh you down.

Hope it's nothing a nice run and a cold beverage of your choice can't make a little better.

From Jon on Wed, May 04, 2011 at 22:43:59 from 74.177.80.153

Work stinks, man. Sorry.

From jtshad on Wed, May 04, 2011 at 22:46:09 from 69.20.183.178

Speedwork and beer can help put a lot of things in perspective...but not as much as a hug and an "I love you, Dad" from my kids.

From Curt on Wed, May 04, 2011 at 23:05:49 from 174.126.50.231

Those kids are what keeps the world ticking. They make the worse situations imaginable just fine. Hope things go better for you.

From Wesley Hunt on Thu, May 05, 2011 at 00:25:41 from 99.25.245.254

It's cliche, but when you're working to live life to the fullest, and you have beautiful, smiling kids that love you unconditionally, keep counting your blessings.

I have to remind myself of this more than I should, and it's nice to see like-minded persons keeping things in perspective.

Have a great evening (and a good morning run).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

7 very easy untimed miles with Moxie on a nice morning for a run.  I hope today goes better than yesterday.  (TSD5)

7 miles on a gorgeous day at lunch in 48 minutes.  Just a good mid/easy paced run.  (Tangent 1)

Saucony Tangent 1 Miles: 7.00Runs With Moxie Miles: 7.00TSD-5 4-11 Miles: 7.00
Comments
From Rob Murphy on Thu, May 05, 2011 at 10:25:08 from 205.127.70.66

Yes indeed, here's to a better day today.

From Rye on Thu, May 05, 2011 at 21:51:11 from 75.174.28.200

Hey Jeff, tell Moxie she looked great this morning! I loved the reflective leash. I had you two spotted easily. Great run.

From Kory on Thu, May 05, 2011 at 22:01:10 from 184.155.141.249

Great to see you getting used to your new shoes and the mileage you've been doing is great for the training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.350.000.000.0013.35

I dragged myself out of bed early (4:15am) on my day off to get out for a run with Curt.  I got to our meeting spot around 4:45 and didn't see him, so I continued on and finished off 6 miles before returning home.  I got Moxie and went back out for another 4 miles...slow and sore in my left hammy and needing to get home for a pit stop.  Not the best of runs, total time of 1:21 and change. 

3.35 miles in 25:50 after dropping the kids off at school.  Easy through the neighborhood...the weather is starting take a turn for the worst, ugh not again!

Runs With Moxie Miles: 4.00TSD-5 4-11 Miles: 13.35
Comments
From Curt on Sat, May 07, 2011 at 17:44:41 from 174.126.50.231

Sorry I didn't make it Jeff. I have been waking up so conjested I'm trying to kick it and am worried the wind will make it worse. It's feeling a bit better now so hopefully we can get out this next week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.000.0013.20

Out the door at 6am on a warmer (50 degrees) but extremely windy and slightly rainy morning to meet Lynette for a run.  Ran 8 miles with Lynette at a good clip then picked it up a bit for the rest of the run (3 miles at sub-7:00 pace) to finish off 13.2 miles in 1:36:50.  A decent morning run on a pretty crappy running day.  

TSD-5 4-11 Miles: 13.20
Comments
From ReedRunner on Sat, May 07, 2011 at 13:45:59 from 70.58.41.72

Bummer about the weather. It's beautiful in Kaysville today! Hope all is well.

From Carina on Sat, May 07, 2011 at 14:38:04 from 174.253.168.10

Nice work!

From Marlin on Sat, May 07, 2011 at 14:43:01 from 174.27.117.179

Nice run Jeff, it was very windy out,i don't know how you did it. I just couldn't take any more wind this week and went to the gym. Are you on taper next week?

From Teena Marie on Sat, May 07, 2011 at 16:09:21 from 67.2.88.232

As always, incredible! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles untimed with Moxie on a cool, cloudy and rainy morning...kind of a fun run!  Pace felt controlled but good, not quite slow MP but really close.

Now for a day to pamper Kami and my Mom...breakfast, church, desserts at church volunteering to clean up the kitchen, dinner with the family.

Happy Mother's day to all the FRB Moms!

Runs With Moxie Miles: 6.00TSD-5 4-11 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

7 miles on a cool, windy and rainy morning with Moxie in 54 minutes.  Just a normal Monday morning run.  Off to another week at work, hope it is better than last week.  (TSD5)

5 miles in 36:30...cold, constant drizzle and some windy, yuck. Ran easy with Pat then picked it up a bit after I turned back and he kept going. I want warm weather! (Tangent 1)

Saucony Tangent 1 Miles: 5.00Runs With Moxie Miles: 7.00TSD-5 4-11 Miles: 7.00
Comments
From flatlander on Mon, May 09, 2011 at 11:13:34 from 76.31.26.153

Good run. Rainy and windy aside, the key is "cool".

From Neil on Mon, May 09, 2011 at 14:15:13 from 207.170.240.150

Good luck this weekend. Hope your work situation improves.

From derhammer on Mon, May 09, 2011 at 15:33:15 from 192.156.110.39

I was thinking the cold sounded great. Come on down here if you are looking for warmer weather!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.004.000.0012.00

Pouring rain outside so I headed to the gym for a tempo workout, last hard run before the marathon on Saturday.  1 mile easy warmup, 2 miles at goal MP (5:56, 5:52), 4 miles at tempo (5:49, 5:46, 5:40, 5:30), 1 mile cooldown at slow MP (6:18).  Overall 8 mile run in just under 48 minutes.  Run was good except it was on the TM!  (Tangent 3)

4 easy miles in 30 minutes at lunch in between big rainstorms, but I still had a light drizzle coming down.  Now to start a mini-taper for the race on Saturday.  (Tangent 1)

Saucony Tangent 3 Miles: 8.00Saucony Tangent 1 Miles: 4.00
Comments
From Bill Mandler on Tue, May 10, 2011 at 08:53:49 from 174.126.250.101

We should NOT have to be doing treadmill runs on the 10th of May!!!

Good Luck on Saturday!

From Curt on Tue, May 10, 2011 at 09:39:46 from 174.126.50.231

That's so funny. I listened to your advise yesterday and went out in it anyways. I guess we kind of pick our poisons when we live in this climate. Have a good one.

From Rob Murphy on Tue, May 10, 2011 at 11:08:07 from 205.127.70.66

Nice workout. I'm going to try something similar tomorrow.

From jtshad on Tue, May 10, 2011 at 14:46:51 from 204.134.132.225

Curt, I was almost out the door and thought it would be better to do my tempo inside this morning and do a short run at lunch outside.

From Steve on Tue, May 10, 2011 at 19:48:34 from 12.190.32.2

Good luck this weekend. I say skip the taper!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles in 1:06 outside on a cool but calm and dry morning.  1.5 miles waiting for a friend to show up, when he didn't I went home and grabbed Moxie the rest of the run through Snake River Landing and back.  Very easy pace...tired this morning.  Only run for the day due to the mini-taper and work schedule.

Runs With Moxie Miles: 6.50TSD-5 4-11 Miles: 8.00
Comments
From Rye on Wed, May 11, 2011 at 09:03:24 from 168.103.139.178

Sounds like your friend is a slacker! Nice job getting out as always. Good luck with the race this weekend.

From Rachel on Wed, May 11, 2011 at 10:02:14 from 63.229.85.224

Best of luck Jeff, looks like the weather is shaping up and you'll have a fabulous running weekend - enjoy!

From derhammer on Wed, May 11, 2011 at 10:46:57 from 192.156.110.40

Good luck this weekend, Jeff. Great workout yesterday, BTW, that treadmill must have had smoke comming out of it by the end.

From Carina on Wed, May 11, 2011 at 22:09:24 from 204.15.86.83

Gotta love getting stood up for the morning run, if I had a dollar for every time that's happened to me I'd be a rich woman! Nice run and Good luck this weekend, not that you need it!

From Jon on Wed, May 11, 2011 at 23:10:28 from 98.71.134.29

Good luck!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.000.200.005.50

I slept in this morning for my mini-taper and will get a short run in at lunch today in the nice weather.  I still woke up at 4am, but I got to go back to sleep for 1.5 hours instead of heading out in the dark!  

Looking forward to the run this weekend...looks like there are only about 30 full marathoners which is disappointing.  Maybe noone else is crazy enough to get up to run a marathon at 5am on a Saturday morning...in May...in Idaho!

5.5 miles around the greenbelt at lunch on a glorious day...60, sunny and vitually no wind.  Nice and easy 7:15 pace for the run til I got back to the park, then I did 4x0.05m barefoot striders in 15 seconds each...felt like I was floating on the last 2.  Total time of 39:20.

Saucony Tangent 1 Miles: 5.50
Comments
From Rob Murphy on Thu, May 12, 2011 at 22:09:10 from 24.10.248.6

I was checking out your marathon and found a MAD Marathon in Vermont in June. Looks really nice.

You could do both - M.A.D. and MAD.

From Rachel on Fri, May 13, 2011 at 10:25:41 from 63.229.85.224

Why would the start time be 5am? I checked out the sight and it mentioned the marathon was for beginners, you'll be kicking some serious runner bums!

From jtshad on Fri, May 13, 2011 at 10:27:30 from 204.134.132.225

Rob, yeah I saw the one in Vermont.

Rachel, I guess that is the reason for the early start. Pretty small crowd for the full, but half is looking good sized. I can't pass up the oppportunity for a supported training run here in IF...after they fixed the course to the right distance.

From Rachel on Fri, May 13, 2011 at 12:09:50 from 63.229.85.224

It's so cool that IF is offering both a full and half. I noticed the Scenic River Classic is offering a 1/2 this year too, have you seen that? Have fun Jeff!

From Steve on Fri, May 13, 2011 at 15:26:26 from 76.27.106.132

30 marathoners? That's about what place I usually finish..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

4 miles early on a very nice morning with Moxie in just under 31 minutes. Ran in clothing similar to what I plan to run in tomorrow to check the temp.  Ran the first 2 miles very easy, then picked it up on the way back to right around 6:45-7:00 pace (Moxie wouldn't run any faster).  Right achilles was a bit tight when I woke up (all week, in fact) but after starting to run it feels fine.   (TSD5)

2.25 miles in around 16 minutes around Freeman Park as a mental health run...too nice outside and I was stuck in my cave all morning so I couldn't pass it up.  We finally hit 70 degrees...only about 215 days since the last time! (Tangent 1)

Saucony Tangent 1 Miles: 2.25Runs With Moxie Miles: 4.00TSD-5 4-11 Miles: 4.00
Comments
From Rob on Fri, May 13, 2011 at 08:26:33 from 62.50.225.106

Since I sometimes get really bored on my international trips I like to watch and see who is the first person to post in the morning. I had a feeling it would be you :)

From jtshad on Fri, May 13, 2011 at 08:36:03 from 69.20.183.178

Keep yourself safe on your travels and get back to Utah soon. Hope you can get healed up quickly and get over this issue you are dealing with.

From Rob on Fri, May 13, 2011 at 10:08:23 from 212.154.83.199

Thanks Jeff, yeah it's frustrating but I'm trying to keep a positive attitude and use this as a learning experience.

From Nate Reese on Fri, May 13, 2011 at 12:31:42 from 164.165.230.2

Good luck tomorrow Jeff!

From jtshad on Fri, May 13, 2011 at 12:35:43 from 204.134.132.225

Thanks Rachel and Nate.

I think I had heard about the SRC adding a half but hadn't looked much into it due to running UVM the week before.

From Andy on Fri, May 13, 2011 at 13:04:25 from 159.212.71.199

Good luck tomorrow.

From ReedRunner on Fri, May 13, 2011 at 23:42:55 from 70.58.41.72

Rock the house Jeff! I'll be interested to see how it turns out for you. I hope the achilles behaves.

Race: The M.A.D. Marathon (26.2 Miles) 02:55:14, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
27.500.000.000.0027.50

This race started at O'dark-thirty (or 5am..in Idaho, in MAY!).  Got up early and ate a peanut butter bagel and coffee.  Got to the start at around 4:30 and ran about 1.3 mile warmup and used the facilities. This was going to be a training run for me...and I am glad that is all it was as things did not go according to my plan.

From the start, my stomach was not good...either the bagel or yesterdays meals which were not unusual but my stomach was churning from the gun.  Got lost in the pitch black at the first turn and ran a little extra but got back on track.  

This course is constant rollers from start to finish and for the first 15 miles we ran almost the whole way into a 15-20mph headwind which really sucked.  Hit the half at 1:25ish which was on plan.  I wanted to speed up to MP for the rest of the run and hit somewhere around a 2:45.  However, the stomach issues were catching up.   I ran the whole race only taking one gel and getting water/powerade at only 5 stops...my stomach would not take anything!   Then several firsts for me at a marathon...at mile 17 had to stop to use the PoP which took a while.  Started feeling a little better but that was short lived and my intestinal issues only got worse.  Then at mile 24 (or so), I final stopped and hurled about 4 times...all the hydration from the day gone.  I felt better but now had no fuel left so I just coasted in the rest of the way.

I finished in 2:55:14 and had a good time talking to folks at the end waiting for others to finish (Gray, Lynette, McKay) the half and other marathoners (there were only about 25-30 of us).  Second place came in at 3:35.  I had to leave to get my kids and help with a garage sale afterwards and now am getting ready to clean the garage on this beautiful day.

Not happy with the result, but realize it is what it is...a training run. Now to figure out the stomach issues before UVM!



Saucony Tangent 3 2011 Miles: 27.50
Comments
From Rob Murphy on Sat, May 14, 2011 at 16:46:25 from 24.10.248.6

Sorry about the stomach problems.

Any chance, since you were viewing this as a training run, that you just weren't paying attention to your diet the way you normally would?

Still, you will get a lot of benefit from this run.

From Carina on Sat, May 14, 2011 at 16:47:38 from 204.15.86.83

Ugh! Stomach issues are the worst. I'm sorry that you had to deal with that. One of the challenges of marathons is that 26.2 miles is a long time for something to go wrong and we all just have to hope that everything goes perfect for the whole race! Good Job though, you still killed it!!!!

From Teena Marie on Sat, May 14, 2011 at 17:44:56 from 67.2.88.232

Dang Jeff ... that does not sound fun!!! I don't know why, but whenever someone pukes at a race I have to look! I tell myself not to, because it makes me want to puke myself, but I cannot help it!!!

Hoping your garage is now spic and span and are now enjoying some sort of R & R. :)

From Neil on Sat, May 14, 2011 at 18:49:13 from 97.121.2.88

Yikes! I was right there with you on the stomach issues today. Good thing I was only running a Half or else I might STILL be on the course in the POP. :) All the same, its kinda cool that you were able to sit in the POP and read the newspaper, stop and chat, sign some autographs and still win by 40 mins. LOL. See ya in Provo in 4 weeks.

From allie on Sat, May 14, 2011 at 21:36:39 from 174.23.197.101

nice job today -- great training run as you prep for UVM. sorry about the stomach issues. that's definitely not a pleasant experience, especially while running a marathon, but you stuck it out. way to go!

From Claudio on Sat, May 14, 2011 at 22:21:55 from 74.103.103.105

Sorry about the GI issues. It is kind of disheartening that even experienced runners who watch their diet with attention experience these kind of problems once in a while. I guess it's all part of the game then. Anyway, congratulations on holding on until the end for a win!

From Adam RW on Sat, May 14, 2011 at 22:49:19 from 24.10.132.131

Jeff, I have to say all things considered, AWESOME! Wind, no nutrients during the race, stubborn stomach, etc. To win a marathon on a training run is great!

From Mauri on Sat, May 14, 2011 at 22:51:37 from 174.27.127.175

Sounds like my S.D. Marathon a year ago. Not fun. I'm still trying to figure out my GI issues. You did great tho! You were looking good when we saw you. You are an amazing runner!

From ReedRunner on Sat, May 14, 2011 at 23:32:04 from 70.58.41.72

If we take these problems and tie your shoelaces together then I might be able to catch you. But probably not. Nice job on the win. Chalk it up. Maybe dip your bagel in pepto in the morning. I really hope you're able to figure this out before UVM.

From Kory on Sun, May 15, 2011 at 00:49:44 from 134.50.201.10

What matters is you finish with the issues you had. That's a God Blessing. Great job. Maybe you can trace back what caused the stomach issue. I have no doubt you'll be ready for Utah.

From Superfly on Sun, May 15, 2011 at 17:14:55 from 74.211.21.81

Ouch! Just reading your post made me have to go potty. Sucks your stomach was so jacked. Solid training run nonetheless. See ya in a few weeks.

From Bret on Wed, May 18, 2011 at 14:05:57 from 64.128.133.66

Quite an unfortunate day for you Jeff, but still running 2:55 on a training day - that's got to be good for you in the long run....not to mention frustrating to those of us yet to go sub 3 hours :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 very easy miles with Moxie early on a nice morning...50 degrees, light breeze, a little rain.  Legs feel mostly good, not issues just a little tired but I can tell that yesterday's race was not a real tax on them due to my slower pace.  Stomach feels fine this morning so I think it was just the wrong pre-race fueling that did me in. 

The only really bad news from yesterday was the entire face of my Garmin Forerunner 205 fell off the band...it just fell apart.  I can place it back in and it will turn on and work, but the face needs to be reattached permanently.  I will call Garmin to see what they can do or just superglue it back together if they are not supporting or want to charge an arm and a leg.

 Retiring the Tangent 3's.

Saucony Tangent 3 Miles: 5.00Runs With Moxie Miles: 5.00
Comments
From Teena Marie on Sun, May 15, 2011 at 11:15:09 from 67.2.88.232

This is all good news! :)

From Alana on Sun, May 15, 2011 at 12:20:19 from 174.126.50.231

Jeff! I think you are the only person I know who runs a marathon for a training run and continues to run the day after too! I love reading your blog and can't wait for us all to get together this summer for some BBQs!

From Rachel on Sun, May 15, 2011 at 13:10:17 from 63.229.85.224

You should casually mention to Garmin that you are sponsored by Power Bar and Saucony, and other runners have a Garmin thanks to you... that should make a difference :)

From Shan on Sun, May 15, 2011 at 20:03:21 from 174.126.27.162

wow ~ hopefully Garmin will support you in a fix or replacement! sorry to hear about yesterday, glad today was a good - new - fresh run for you!!

From Wesley Hunt on Tue, May 17, 2011 at 09:52:54 from 198.8.4.25

Hey Jeff, I had some problems with my Garmin 205 about a month ago, and while I ended up resolving them over the phone, the Garmin Rep indicated that the Company will "replace" a 205 for around $70 if you send it in to them. My understanding is they don't even try to repair the 205s anymore.

You may already be aware of this, but I thought I would mention it.

By the way, I was impressed with your run last Saturday. Overcoming adversity in a training run/race will certainly pay dividends.

From jtshad on Tue, May 17, 2011 at 11:11:13 from 204.134.132.225

Wesley, I talked to Garmin yesterday and they indicated the same thing. They will replace it with a refurbished unit if I send them my old one. For $117, I can get a brand new one from Walmart and not have to pay for the shipping costs. I am going to try to repair this one first and see how the seal works. Thanks for the heads up though!

From Wesley Hunt on Tue, May 17, 2011 at 11:20:03 from 198.8.4.25

I feel the same way...and it's always a hassle to mail in something for repair. 205 and 305 units are available at very reasonable prices on amazon as well.

Still happy with my 205 though.

From Jon on Tue, May 17, 2011 at 21:33:07 from 98.71.134.29

You're retiring Tangent 3 before Tangent 1. Tangent 1 says they feel neglected and underused.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.000.0013.20

7 easy miles on a cool morning with Moxie.  Just another run to start off the work week. (TSD5)

Sad news about Sammy Wanjiru...too bad such a young talented person got that desperate in life and his decisions that it led him to taking his life.

6.2 miles at lunch around the greenbelt on a cool but good running day.  Just nice and easy, no residual tightness or pain in my legs so that is a good sign.  (Tangent 1)

Saucony Tangent 1 Miles: 6.20Runs With Moxie Miles: 7.00TSD-5 4-11 Miles: 7.00
Comments
From Curt on Tue, May 17, 2011 at 08:44:20 from 174.126.50.231

Hey Jeff we should get out tomorrow morning, unless you're planning some intervals or speed work. Let me know what you think. By the way, you got the wheels tuning inside this sick head of mine, with your Ogden comment.

From Bill Mandler on Tue, May 17, 2011 at 09:23:21 from 174.126.250.101

Jeff,

If you know someone who is looking to get in to Ogden I may be sitting on 2 entries that are not going to be used.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.001.000.008.00

It was only 33 degrees outside this morning, so I was a wimp and went to the gym for some up tempo work.  4 miles at easy pace (7:00-6:27 pace) miles, then 3 miles at MP (6:22-5:52) and 1 mile tempo (5:50ish) with the last 0.1M fast (5:00 pace).  Overall average for the 8 miles was 6:23 and I felt great during the run.  

My only run today due to work schedule, voting tonight (auditorium district passed by 2-1 margin...yeah!) and News Boys/Kutless/Disciple/Carlos Whitacker concert this evening (a great evening of uplifting Christian music and positive spiritual messages!).

Brooks Launch 2010 Black Miles: 8.00
Comments
From flatlander on Tue, May 17, 2011 at 11:33:15 from 76.31.26.153

Good job, great run on the TM. We had our last "cold" day today (53 degrees), maybe this will be your last one too.

From Jon on Tue, May 17, 2011 at 21:32:20 from 98.71.134.29

Brrr...

From Kory on Wed, May 18, 2011 at 14:10:31 from 184.155.141.249

My brother and his wife and our youth group went to the concert. How was it? Great run as well..

From JimF on Thu, May 19, 2011 at 09:58:56 from 68.53.178.242

Sounds like a great concert!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

8 miles early this morning very easy in 1:02.  4 miles solo, 4 miles with Curt having some great conversation.  Thanks for company! (TSD5)

4 miles at lunch in 29:45.  Just getting in the miles.  (Tangent 1)

Saucony Tangent 1 Miles: 4.00TSD-5 4-11 Miles: 8.00
Comments
From Curt on Wed, May 18, 2011 at 22:16:33 from 174.126.50.231

Yea, I enjoy getting out with you Jeff. I always look forward to it. I'd be tempted to run with you every day if you didn't run in the middle of the night:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

7 miles with Moxie early on a nice morning for a run.  Ran with Lynette for about 5 miles of it too having some good conversation...nice to have the company!  Left hammy, right achilles and stomach were all acting up again, so the run itself wasn't too pleasant but it was good to get it done. (TSD5)

6 miles on a cool and windy day at lunch in 43 minutes.  Ran and chatted for a bit with Saige.  (Tangent 1)

Saucony Tangent 1 Miles: 6.00Runs With Moxie Miles: 7.00TSD-5 4-11 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.251.000.000.0012.25

Slept in on my day off and went out with Moxie at 5:30am for an easy 7 mile run.  Warm morning with a light breeze and a few sprinkles.  After getting home, got the kids ready for school then went back out for another 5.25 miles after dropping them off.  I ran the last mile at MP (6:05) pace which felt pretty easy and controllable, even into the now increasing wind.  

Runs With Moxie Miles: 7.00TSD-5 4-11 Miles: 12.25
Comments
From Rachel on Fri, May 20, 2011 at 13:39:39 from 63.224.154.95

Wind wind go away, come again another day... or NEVER! Geez, finally good temps in IF but still have that darn wind! It doesn't seem like it was quite as windy last summer in IF so hopefully having it now will mean it will all be blown out by summer!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.003.000.000.0017.00

16 miles on a beautiful morning in 1:56ish.   Got out early with Moxie for a couple of miles then dropped her off and met Gray, Curt and McKay for a run.  McKay dropped off about 4 miles into the run and Curt and Gray and I continued around the river, through Freeman Park and back through SRL to finish off around 15 miles.  Ran home, checked on the kids and grabbed Moxie for one more easy mile.  Through in a few harder miles with Gray (and Curt kept up well too!) for a great run.  

Blogged and saw I was 0.5 miles shy of 80 for the week, so I went back out for a mile in 6:40 to put me over.

Hope everyone at Ogden had a great and fun run today!

Runs With Moxie Miles: 3.00TSD-5 4-11 Miles: 17.00
Comments
From Jon on Sun, May 22, 2011 at 08:59:08 from 98.71.134.29

Now you're a self-admitted mileage addict... :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

7 miles with Moxie on a cool morning in 53 minutes. (TSD5)

We got busy cleaning the garage and doing yardwork so we didn't make it to the hill, so I ran 4 more easy miles in 29 minutes along Sunnyside before heading to my parent's house for dinner.  Spent some time throwing the softball with the kids too...a good productive day! (Launch)

Brooks Launch 2010 Black Miles: 4.00Runs With Moxie Miles: 7.00TSD-5 4-11 Miles: 7.00
Comments
From Steve on Sun, May 22, 2011 at 10:11:43 from 76.27.106.132

Missed you at Ogden yesterday. What a strange race. I never saw so many dropout at any race and don't really know the reason. Perfect race day as Fritz showed. I guess that's the marathon..

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 slow easy miles with Moxie early on a beautiful morning for a run.  (TSD5)

This could be a lighter mileage week due to a busy work schedule and no lunch runs today, Tuesday or Wednesday, but I will try to make it up through the weekend.

Runs With Moxie Miles: 7.00TSD-5 4-11 Miles: 7.00
Comments
From Curt on Mon, May 23, 2011 at 16:33:56 from 174.126.50.231

We both know you have no problem keeping up with anyone Jeff. Saturday I was fighting for air while you and Gray were chit chatting for 12 miles. Don't get any ideas for Wednesday either. This was my fast run for the week.

From flatlander on Mon, May 23, 2011 at 21:47:14 from 207.88.181.2

Glad you're finally getting some good weather.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.006.000.000.007.00

Pouring rain outside so I headed to the gym.  7 miles in 43 minutes, 1 mile easy then 6 miles progressing from 6:18 to 5:36 pace over the run.  I was tired as I didn't sleep well last night so I stopped at 7 miles so I could get home and be ready to get to work early for a long day.

Brooks Launch 2010 Black Miles: 7.00
Comments
From Shan on Tue, May 24, 2011 at 08:21:29 from 174.126.68.56

Jeff! You are an encouragement - thank you for being a wonderful you.

From Curt on Tue, May 24, 2011 at 08:50:14 from 174.126.50.231

I must have just missed you this morning. Looking forward to the run in the morning. Have a good one.

From Rob on Tue, May 24, 2011 at 10:20:13 from 206.71.84.68

Humm, can't say I've ever been "tired" after a 5:36 mile.

From flatlander on Tue, May 24, 2011 at 13:31:58 from 207.88.181.2

Way to gut it out on a dreary day. Hope work goes well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.400.000.000.007.40

7.4 easy miles outside between storms in about 57 minutes.  Ran 2.5 miles to meet Curt, ran about 4 miles with him having some good conversation, then about 1 mile back home. 

Another busy day at work so this is my only run for today...working or with customers from 6am to 9:30pm. Good meetings, just stressful and will be happy when this week is done.  

TSD-5 4-11 Miles: 7.40
Comments
From Curt on Wed, May 25, 2011 at 08:35:21 from 174.126.50.231

Always enjoy the runs with you Jeff. You always inspire and motivate me. Really appreciate the company that early in the morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.107.001.750.2515.10

Raining outside so I headed to the gym.  1 miles easy, 9 mile progression (6:18 - 5:00 pace) for 10 miles in 61:32 (6:09 average pace).  Really tired after the last 3 days of work...good meetings but mentally exhausted.  (Launch)

5.1 miles at lunch on  a VERY windy day in 36 minutes.  Just getting in some miles.  (Tangent 1)

Saucony Tangent 1 Miles: 5.10Brooks Launch 2010 Black Miles: 10.00
Comments
From Superfly on Thu, May 26, 2011 at 16:41:05 from 74.211.21.81

That's a rough workout on the TM. Good job man. I can't handle that thing for more than 5 miles and no faster than 7 min pace. For some reason it's just too hard after that.

From Rye on Fri, May 27, 2011 at 00:11:41 from 174.27.71.83

Hey Jeff, great running this week. What do you think of this weather? Don't put away the snow shovel!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

7.5 miles easy this morning with Moxie in 1:00:30.  Still tired from the long week and it was cold outside (35 degrees and a good breeze) so I nearly went to the gym.   I figured Moxie needed the work, I didn't want to waste the 20 minutes back and forth and felt I just needed to man-up and face the elements.  A good easy run in the end.  (TSD5)

5 miles in 37 minutes on a very windy and blustery day after getting off work early.  (Tangent 1)

Saucony Tangent 1 Miles: 5.00Runs With Moxie Miles: 7.50TSD-5 4-11 Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.003.000.000.0015.00

15 miles in 1:50:00 on a very windy and cool morning.  The run started off really good and I was running easy at a comfortable 6:30ish pace doing a stretch down Sunnyside and into SRL for some loops on the rolling hills.  But the wind picked up and I was fighting a 30mph headwind going uphill most of the second half of the run and it eventually took my oomph away.  Ran for a bit with the group, but they were running too slow for me today so I ran nearly all of it solo.  

TSD-5 4-11 Miles: 15.00
Comments
From Marlin on Sat, May 28, 2011 at 11:48:14 from 216.64.174.37

Jeff, just wanted you to know we talked to the marketing rep for Saucony, Pete or Peter i think was his name, and he had a whole lot of good things to say about you, and that when he was looking for runners to represent them that your name was one that stood out to him. I put in alot of good words also for you. He was happy to talk to us and was even happier that they made a great choice.

Hats off to ya Jeff!!

From flatlander on Sat, May 28, 2011 at 14:00:55 from 76.31.26.153

Good job, you seem immune to the weather. I don't think anybody on this blog is getting consistently good weather right now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

I slept in today.  Had a fun breakfast with the family, went to church and came home to spend some fun time with the kids.  It was pouring rain outside and not to enticing to run.  But in the early afternoon had a break and went out with Moxie for an easy 5 miles in 37 minutes in cool, windy and slightly rainy weather.  Now for more family fun time.

Runs With Moxie Miles: 5.00TSD-5 4-11 Miles: 5.00
Comments
From Adam RW on Tue, May 31, 2011 at 09:53:54 from 155.101.152.123

I like the Freudian slip of "run breakfast"... I hope you and your family had a great holiday weekend!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

10 miles on a cool, cloudy day in 1:12:09.  Decided to take Moxie and joined the group for about 5 miles of the run.  Ran Sunnyside, SRL and down to the greenbelt and back.  Ran comfortably with Moxie doing great at a low 7:00 pace...this was her longest run ever!  Now to enjoy and extra day off with the family!

Runs With Moxie Miles: 10.00TSD-5 4-11 Miles: 10.00
Comments
From Curt on Mon, May 30, 2011 at 13:54:34 from 174.126.50.231

I did a similar route today. I wish I had known you guys were going out. I could have used the company and the energy. I'll have to catch you next time. Enjoy your day off.

From Steve on Mon, May 30, 2011 at 19:28:41 from 209.235.31.148

How old is Moxie? You know, the runs with my dog have been so much fun this year. I can't believe that I never did this.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.204.000.000.0012.20

6 very easy miles with Moxie on a cold (36 degrees) but good morning for a run.  Starting the cut back and will likely go to one run a day starting Thursday.  (TSD5)

10K in 39:54 on a beautiful day at lunch.  Started easy, then started to get up to a good pace and ran 4 miles at 6:05-6:15 pace.   Felt very easy and controlled except at the end where I think my lack of fuel for the morning was catching up with me.  (Tangent 1)

Saucony Tangent 1 Miles: 6.20Runs With Moxie Miles: 6.00TSD-5 4-11 Miles: 6.00
Comments
From Rob Murphy on Tue, May 31, 2011 at 21:09:19 from 24.10.248.6

Excited about your visit. Can't remember - will we be seeing the whole Shadley clan or just you? I know the answer Abby and Andy want to hear.

From jtshad on Wed, Jun 01, 2011 at 11:58:24 from 204.134.132.225

The whole clan will be coming down. Is it still ok to stay with you on Saturday night?

From Rob Murphy on Wed, Jun 01, 2011 at 12:54:03 from 205.127.70.66

Cool - are you wanting to stay Friday and Saturday?

From jtshad on Wed, Jun 01, 2011 at 15:52:12 from 204.134.132.225

We will stay Friday night in Provo for convenience then come up to SLC to visit you, is that ok?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.205.000.000.0012.20

Yesterday it was 36 degrees at 4:15am when I started my run, today in was 59 degrees...what a change.  Tired from a long day yesterday (both at work and after work between soccer practice and a church meeting).  Got out the door right on time and ran 7.2 miles with Moxie in 59 minutes (slow and easy).  I ran 4 miles with Curt and had some good conversation...nice to have such great company so early in the morning.  (TSD5)

5 miles in 32 minutes at lunchtime on a warm and breezy day.  I wanted to go longer but work beckoned.  It was actually HOT out today with bright sunshine...time to work on my burn, I mean tan.  (Tangent 1)

Saucony Tangent 1 Miles: 5.00Runs With Moxie Miles: 7.20TSD-5 4-11 Miles: 7.20
Comments
From Carina on Wed, Jun 01, 2011 at 12:00:19 from 204.15.86.83

I think Moxie should run some races :) Nice job getting it done!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.505.000.007.00

It was VERY windy this morning and I didn't feel like battling it outside so I headed to the gym.  My legs were a little sore from the massage last night (worked them over pretty good, especially my left hammy where Peter found the knot that I feel all the time...suggested stretching and heat to help it loosen up). 

1 miles easy at around 7:00 pace, then into a 5 mile tempo run.  Splits:  5:43, 5:36, 5:34, 5:27, 5:24.  A 1/2 mile cooldown the the last 1/2 mile at MP.  Total time for the 7 miles was 41 minutes.  Felt good during the run and the tempo wasn't really that hard. 

Probably my only run today due to cut back and work schedule (and crappy weather).

Brooks Launch 2010 Black Miles: 7.00
Comments
From Superfly on Thu, Jun 02, 2011 at 15:49:12 from 74.211.21.81

Solid Jeff. Your looking Robocop strong coming into UVM. As always your gonna do great. Looking forward to seeing everyone in a week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.000.000.0010.00

A great run with Gray, Curt and Nate this morning on Sunnyside hill.  5 miles uphill into the wind in 41:36 (8:20ish pace) which was tough after yesterday's tempo run.  But coming back down was the real reason for the run to get some last downhill training in.  5 miles down in 27:38 (5:26, 5:11, 5:40, 5:26, 5:43) which felt very easy and controlled.  Good confidence booster run!  Fun to run with good company again!  10 miles in 1:09:14.

Kami and I are off to Logan today for her to ride the Century at Little Red Riding Hood.  Kids are staying home with Kami's folks who are visiting...an away date night!  I will hook up with Paul tomorrow for a run after getting Kami off to her ride. 

Also the last day of school for the kids!

Saucony Tangent 1 Miles: 10.00
Comments
From Nate Reese on Fri, Jun 03, 2011 at 11:27:45 from 164.165.230.2

Thanks again for the good run! I needed it.

From Curt on Fri, Jun 03, 2011 at 17:21:37 from 174.126.50.231

Thanks for the run this morning Jeff. That was one of those I really enjoy. I am going to take you up on the doughnut and coffee next time. Tell Kami good luck tomorrow. Have a good weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Got Kami off for her ride then hooked up with Paul for a run on the River Trail.  10 miles in 1:18:40 including crossing several muddy bogs.  Loved the Mirage shoes!  Now to go track Kami and Jen down on the course. 

Thanks for the great company, Paul.

3 more miles in 20 minutes around Newton waiting for Kami to get to the lunch break.

Kami did great on her ride.  95 miles in 5 hours and 18 minutes.  She rode consistently strong and only had a dark time around 78 miles.  I am very proud of her.

Saucony Mirage 1 2011 Miles: 13.00
Comments
From Gary Horton on Sat, Jun 04, 2011 at 11:22:01 from 74.82.148.53

Question Jeff, what do you think of the Saucony Triumph?

From Rye on Sat, Jun 04, 2011 at 13:07:53 from 75.174.13.142

Nice running Jeff. Drop me a note and let me know how your wife does on her ride. Since cycling is basically what I have been doing so far this spring I have an added interest. Good luck to her!

From Bob on Sat, Jun 04, 2011 at 13:29:47 from 99.148.150.57

Hi Jeff - Checking in with you. I only visit the site once a week and see you are still a chugging. Stay the course!

From Rob Murphy on Sat, Jun 04, 2011 at 23:57:16 from 24.10.248.6

Sounds like a great time.Hope Kami did well.

From James on Sun, Jun 05, 2011 at 16:43:15 from 174.23.137.54

Mud bogging with Paul, I miss that kind of stuff!

From Curt on Sun, Jun 05, 2011 at 23:03:39 from 174.126.50.231

Tell Kami congrats. That's fantastic. Good for her.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles with Moxie in 45:31 through SRL.  A perfect morning for a run...sunny, no wind and a perfect temperature.  Slept in and went out around 8:45 which was nice for a change.  Didn't run any faster due to start of taper and Moxie didn't want to move any faster.  

Runs With Moxie Miles: 6.00Saucony Mirage 1 2011 Miles: 6.00
Comments
From Rob Murphy on Sun, Jun 05, 2011 at 13:44:29 from 24.10.248.6

How's Kami feeling this morning? Tell her congratulations from the Murphy's.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Taper week so I slept in and went for my solo run at lunch in sunny, warm and breezy weather.  6.5 miles in 44 minutes with 4x0.05M barefoot striders at the end.  First and last mile easy with 4.3 miles in the middle at around a 6:35 pace.  Nothing fancy just good consistent miles during my taper. 

Saucony Mirage 1 2011 Miles: 6.50
Comments
From Nate Reese on Mon, Jun 06, 2011 at 18:49:29 from 75.174.48.80

Hey Jeff,

Gray wanted me to ask you if you would be interested in running on a cross country team with us. There is a race this Wednesday (8K) at 8:30pm in Rexburg. Let us know! You can call Gray at the store since he lost his cell phone. 525-6161.

From Kory on Tue, Jun 07, 2011 at 09:16:30 from 184.155.141.249

good luck my friend I hope you get your goal this weekend

From Adam RW on Tue, Jun 07, 2011 at 09:35:19 from 155.101.152.123

Don't let the madness get to ya :)

Hope I run into you Saturday. Rest up and have fun with it!

From jtshad on Tue, Jun 07, 2011 at 11:17:17 from 204.134.132.225

Nate, probably can't do that one. Too close to my marathon and have family commitments. Thanks for asking.

From Nate Reese on Tue, Jun 07, 2011 at 16:21:48 from 164.165.230.2

No problem. Good luck Saturday!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

It was pouring rain and yucky outside so I headed to the gym early for an easy taper workout.  5 miles in 34:45, starting around 7:10 pace and ending with a quarter at 6:18. 

My wife forgot the word for taper this week and said I was "dwindling" this week...have you ever dwindled?  LOL!

Brooks Launch 2010 Black Miles: 5.00
Comments
From Rob on Tue, Jun 07, 2011 at 10:25:34 from 206.71.84.68

I am definitely dwindling.

From Neil on Tue, Jun 07, 2011 at 14:05:38 from 164.165.24.5

My wife reserves that term for when she's referring to our bank account or my hair line. :)

From Curt on Tue, Jun 07, 2011 at 21:55:32 from 174.126.50.231

I also was thinking you've been dwindling lately. You need to get through Saturday so you can get back with the program.

What's funny is your dwindling is most people's intense weeks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles on a nice morning with Moxie in 39:30.  Ran about half the run with Curt, thanks for the company!  I hate this day in the taper week, every little ache feels like it is much worse than it really is.  

Runs With Moxie Miles: 5.00Saucony Mirage 1 2011 Miles: 5.00
Comments
From Curt on Wed, Jun 08, 2011 at 08:16:32 from 174.126.50.231

Thank you for the company Jeff. Good luck again this weekend. Hope everything feels good and fast for you.

From derhammer on Wed, Jun 08, 2011 at 08:20:02 from 70.113.125.159

Good, I am glad it is not just me. I have been thinking the same thing this week.

Good luck on Saturday!!

From Bill Mandler on Wed, Jun 08, 2011 at 10:12:55 from 174.126.250.101

ya....I don't like "dwindling" week either :)

See you Saturday!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

My traditional day off.  Good thing to because the weather is not very good outside.  If felt nice to sleep in and get an extra hour of sleep before another stressful day at work.

Comments
From Holt on Thu, Jun 09, 2011 at 14:54:55 from 97.126.207.204

How you feeling Jeff? Let's go kill this team business!

From jtshad on Thu, Jun 09, 2011 at 14:56:38 from 204.134.132.225

Feeling pretty good and ready to race! Looking forward to running as the caboose with you fast guys!

Where are you staying?

From Holt on Thu, Jun 09, 2011 at 16:13:07 from 97.126.207.204

I'll be hanging out with Clyde.

From JimF on Fri, Jun 10, 2011 at 09:32:52 from 67.173.26.234

Good luck this weekend!

From Marlin on Fri, Jun 10, 2011 at 09:56:46 from 174.253.165.42

Best of luck Saturday Jeff, your are going to do great.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles with Moxie in 21:30 for my last easy run before tomorrow's marathon.  Weather is looking good.  It will be nice to see the gang tonight!

Saucony Tangent 1 Miles: 3.00Runs With Moxie Miles: 3.00
Comments
From James on Fri, Jun 10, 2011 at 10:50:58 from 174.23.137.54

Good running tomorrow. I wanted to go down and watch, but things came up so I likely won't be there, so do well my friend.

From ReedRunner on Fri, Jun 10, 2011 at 11:38:15 from 216.112.31.100

Jeff I hope you rock the house tomorrow! Did you mention something about "barefoot" in your blog? Are you doing some of that? Anyway, you've trained hard. Good luck.

From Claudio on Fri, Jun 10, 2011 at 17:26:14 from 74.103.110.21

Good luck tomorrow

Race: Utah Valley Marathon (26.2 Miles) 02:42:15, Place overall: 9, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

Short and quick report:  2:42:15, good enough for 9th overall and 1st Master (after a bit of working with the RD and timing folks to clarify an issue with another runner). 

Bad GI issues again at mile 13 and 15 lost me about 3 minutes real time and more like a 5-7 minute impact.  Also a bad stitch at mile 17 caused issues, nearly dropped but kept running so the St. George Running Center Team could win the team competition.

Overall ok with the race considering my issues which I need to figure out.  Really wanted to lower my Master's course record on this good day for running but my body let me down a little.  I will take a top 10 and 1st Master's finish any day at a race like this with the competition that was there. 

Splits:  6:13, 5:37, 5:42, 5:57, 5:46, 5:47, 5:46, 6:19 (hill), 6:23 (hill), 5:45, 5:49, 6:21, 6:28 (PoP stop), 5:56, 6:08, 7:19 (long PoP stop), 6:12, 5:48, 6:11 (stitch), 6:25, 6:09, 6:09, 6:25, 6:41, 6:30, 6:28, 2:03 (0.35 mile). 

Great to see my good friends and catch up and see our kid's get along so well.  Looking forward to seeing folks again soon at St. George.

Big snafu at the awards ceremony.  The "official results" that were used to give out the awards were wrong and the race official would not listen to us (Clyde, Dave, me, Bill) as we told them that the individual they showed as the 8th place finisher and first master was incorrect.  So they announced the Master winners with me as second.  After some more consternation, Bill remembered this individual ran SLC in April.  I looked up his result on my Blackberry and showed it to Hyrum...a 3:53 finish.  What happened was that this individual registered for the full then ran the half and did not tell anyone so his result initially showed up as the first Master.  After clarify and verify his start at the half, Hyrum gave me the Master's title, but now the change bumps others as well.  Too bad they would listen to us BEFORE handing out the awards!

Spent the rest of the day with the Murphy's...playing in the pool with the kids, kickin' back with burgers, beer, wine and great company!!  Now this was a memorable day!

Saucony Tangent 3 2011 Miles: 26.20
Comments
From Paul on Sat, Jun 11, 2011 at 21:13:32 from 24.10.141.104

Sorry the body was not cooperating, but nice work with holding on for Top 10 and Top Masters. That's always a good thing. Good seeing you and the family.

From Carina on Sat, Jun 11, 2011 at 21:14:28 from 204.15.86.83

Seriously, that time rocks!! It sucks when things don't go as planned, but you still did amazing!! It was great to meet you!

From Jake K on Sat, Jun 11, 2011 at 21:18:55 from 67.177.21.60

Jeff - way to hang in there today and help the dream team win the team comp! It was great meeting you.

From Andrea on Sat, Jun 11, 2011 at 21:20:21 from 67.177.21.60

Nice to meet you this weekend! It was a nice surprise to have someone recognize Jake and me.

From Teena Marie on Sat, Jun 11, 2011 at 21:32:31 from 67.2.101.26

Still, absolutely amazing!!! I looked for you, but was unsuccessful! :(

I did happen to talk for quite a while with Hillary (sp?), the overall winner. Very cool guy. He talked to my hubby about really wanting to find someone to sponsor him so that he could move here from Kenya. Interesting.

Seriously ... you are beyond incredible!! Bummed that I missed you. Next time! :)

From Walter on Sat, Jun 11, 2011 at 22:36:44 from 166.168.229.220

I was that way last year too Jeff. I ate at the brick oven the night before and gorged myself. I talked to Hyrum about getting money for the Masters and he told me he will do it next year. (of course right?) Nice job getting it done! I told this to Bill and Dustin that if this course was in ST. George, it would be fast. Not here in 6500' land. Say hi to Rob for me and we should try to get together soon!

From Ben VanBeekum on Sat, Jun 11, 2011 at 22:49:24 from 67.41.178.228

Jeff

Good to see ya today. Didnt know that the stomach was an issue today. Sorry to hear that. Still think you are incredible. Great marathon. See ya soon!!

From Tom on Sat, Jun 11, 2011 at 23:39:38 from 67.199.180.90

Nice job on the race and the Masters victory!

From Marlin on Sat, Jun 11, 2011 at 23:47:09 from 174.27.67.245

Jeff, great run--you did awesome and 1st master, looking forward to getting with you on Wed. night and chatting.

From Dustin on Sat, Jun 11, 2011 at 23:50:35 from 209.33.192.10

Great job Jeff. Sorry to hear about the struggles. Hey you didn't happen to leave a fastrunningblog jacket behind did you? I picked one up by the bag drop at the start.

From Nate Reese on Sun, Jun 12, 2011 at 00:27:29 from 216.201.66.234

You did awesome Jeff. We'll see you next week.

From Mauri on Sun, Jun 12, 2011 at 00:56:03 from 174.27.67.245

You always do amazing Jeff! We're looking forway to Wen's.

From Superfly on Sun, Jun 12, 2011 at 01:24:27 from 74.211.21.81

Way to take home some CASH and defend your title. Good to see ya hope you feel better in coming races. See ya in OCT. "Stay cool over the summer, don't do too many drugs. Let's kick it sometime. Peace". (how do you like my yearbook entry)?

From Little Bad Legs on Sun, Jun 12, 2011 at 01:54:58 from 68.186.75.3

Great attitude about the race. 1st Master and Top 10 is always a good thing. Nicely done!

From Curt on Sun, Jun 12, 2011 at 08:47:52 from 174.126.50.231

Great job on your race Jeff.Very impressive. I hope you get the issues figured out soon, that's a bummer to have something like that affect your races. Congrats though, well done.

From Neil on Sun, Jun 12, 2011 at 12:41:18 from 12.185.46.2

Congrats on the Masters win! FWIW, part of me enjoys hearing that you elites have your struggles as well. Gives hope to us mid-packers that we're not totally effing it up every time. :) Get better and attack the next one. Safe travels back to IF.

From Holt on Sun, Jun 12, 2011 at 13:48:09 from 50.8.79.137

Mabye we always need a "team" thing, because like you it was the ONLY thing that kept me moving. Of course the amazing award was such a reward - couldn't they muster up a gift certificate for dinner or something?! But great seeing you again and meeting your family. Maybe next time the race will be a good experience for us also!

From Jon on Sun, Jun 12, 2011 at 14:15:20 from 74.177.77.120

Top 10 with stomach issues, plus a team win? Congrats, Jeff.

From derhammer on Sun, Jun 12, 2011 at 15:56:59 from 68.96.25.160

That's what I call mental toughness. Really an awesome job. Congrats.

From Claudio on Sun, Jun 12, 2011 at 20:19:34 from 173.67.51.129

Congratulations on Master's win and top 10, really impressive.

From Bret on Sun, Jun 12, 2011 at 22:45:35 from 96.243.187.166

Congratulations Jeff - you seem to persevere with a great attitude in spite of adversity - Excellent masters win and time.

From jtshad on Mon, Jun 13, 2011 at 10:37:27 from 204.134.132.225

Thanks everyone.

Dustin, nope not my jacket but thanks for asking.

Dave, yeah kinda lame that they didn't do more after all the build up for the team competition.

From Mark on Mon, Jun 13, 2011 at 11:55:42 from 24.129.132.78

Great job Jeff! Sorry to hear about the timing snafu and the GI issues, but sounds like an awesome race, overall. I think this would be a fun one to try sometime.

From Dave S on Mon, Jun 13, 2011 at 12:50:10 from 4.254.217.45

Nice job! congrats on the Masters win and 9th overall. It Amazes me that you can still run that good of time even on a good day without the GI problems and PoP stops.

From flatlander on Mon, Jun 13, 2011 at 19:37:33 from 76.31.26.153

Great job, very impressive top-10 finish. Glad you got the placement thing worked out.

From Adam RW on Wed, Jun 15, 2011 at 00:51:51 from 24.10.132.131

Jeff, Sorry the stomach did not behave. It was great catching up with you and meeting your family Friday. It was also great seeing you finish. Despite what you were dealing with you managed to pull through that last mile.

From sflores on Wed, Jun 15, 2011 at 10:01:05 from 65.202.194.194

Sounds like a cluster at the ceremony! But you are kicking please do not swear on your runs! You would have been in the 2:30's if you didn't have any issues! I always enjoy reading your blog on races! Keep up the good work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Recovery day after the marathon (bummed that Rob did not at least ask if I wanted to run with him but he is obviously the smarter runner than I...because I probably would have said yes and paid for it!).  

Spent the morning with the Murphy's and dined for breakfast at Ruth's diner...yum!  Drove up the Des News course to check it out.  Headed home in the late morning for the start of another week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

6 easy recovery miles with Moxie, 3.5 miles with Curt catching up on the weekend races.  (TSD5)

5 miles of easy recovery at lunch in 39 minutes...as much for mental health as anything to get out of my cave.  (Tangent 1)

Talked to my runner buddies who ran the Teton Dam half/full this past weekend...what a weird day! 

Gray ran the half and nearly got ran over by a crazed farmer twice then got into a fist fight with him on the road...and still won the race in 1:17 and change! 

Pat was running the full and leading by 15 minutes at the half when he heard a "pop" and had to immediately stop due to a bad hamstring, done for the day.  Thankfully not as bad as it seemed at th race but still no fun to DNF and now have to rehab to get ready for Poky!

Saucony Tangent 1 Miles: 5.00Runs With Moxie Miles: 6.00TSD-5 4-11 Miles: 6.00
Comments
From Curt on Mon, Jun 13, 2011 at 08:52:36 from 174.126.50.231

Good seeing you out there this morning Jeff. I always appreciate your company in the mornings.

From Bill Mandler on Mon, Jun 13, 2011 at 11:33:16 from 174.126.252.213

Are you thinking about doing Des News marathon next month? I saw your comment yesterday.

From Rye on Mon, Jun 13, 2011 at 16:12:21 from 174.27.98.11

Jeff, who won between Gray and the farmer? What is up with that! Farmer a bit worked up over the crappy weather???

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

5 very slow easy miles with Moxie early this morning.  I was really tired and my legs were heavy so this was just a run to get the legs shaken out.  (TSD5)

3.5 miles in 26 minutes out on the desert in beautiful weather...sunny, light breeze, 70 degrees.  Nice sanity run.  (Tangent 1)

1.6 miles with Justin getting him ready for the Scenic River Classic 5K this Saturday.  (Tangent 1)

Saucony Tangent 1 Miles: 5.10Runs With Moxie Miles: 5.00TSD-5 4-11 Miles: 5.00
Comments
From Marlin on Tue, Jun 14, 2011 at 20:33:36 from 75.174.5.159

Sanity runs are great, Ran Sunnyside hill today Jeff. Wow what a run and i loved the challange but need to work on my strides on the down hill part more.

From Rob Murphy on Tue, Jun 14, 2011 at 23:04:12 from 24.10.248.6

Good luck to Justin. Will he be blogging soon?

From jtshad on Wed, Jun 15, 2011 at 11:14:34 from 204.134.132.225

He is on the blog...look up j-man!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

5 miles early and easy with Moxie.  Ran with Curt for a few miles which is always welcome company. 

4.3 miles at lunch in 29:30 on a beautiful day at lunch.  Ran a bit harder and shorter due to work meetings.

Found out I have to drop my truck off tomorrow for another repair (intake manifold gasket, spyder assembly to replace poppet valves) that will cost $1100!  This is in addition to the recent costs for new tires, new AC unit and new tie rod assembly.   Good thing this has been paid off for years and only has 80K miles otherwise I would be really mad and looking for a new rig!  Plan to keep this one long enough to give to Justin for his first car then I get a new one! 

Giving a talk on Marathon training at the Teton Running Co. tonight...should be fun with about 30 people signed up to attend.  Man, I need to make sure I have something good to talk about with them!

Saucony Tangent 1 Miles: 9.30Runs With Moxie Miles: 5.00
Comments
From Curt on Wed, Jun 15, 2011 at 08:35:59 from 174.126.50.231

Always enjoy it Jeff. Thanks.

From Shan on Wed, Jun 15, 2011 at 09:27:53 from 174.126.70.204

love reading about other runners! look forward to you sharing at the Running store tonight!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

8.3 miles early this morning in about 1:04.  Ran with Gray, Nate and Dane Rauschenberg for about 10K of the run.  Dane was in town on the way home from running the Boise half IronMan last weekend and stopped by the Teton Running Co. yesterday to do a book signing.  He stayed around for my marathon training discussion last night and added some good things to the topic and discussion.  Seems like a good guy and someone to keep in touch with...a fun run!  (Mirage)

4.7 stress relieving miles at lunch on a cool, windy and cloudy day in 36:15.  Had to get out of the office before my head exploded.  (Tangent 1)

Saucony Tangent 1 Miles: 4.70Saucony Mirage 1 2011 Miles: 8.30
Comments
From Nate Reese on Thu, Jun 16, 2011 at 10:00:09 from 216.201.66.234

Thanks for the run this morning. I sure enjoyed your lecture at the running store last night! Thanks for all the great running advice you give us!

From Jon on Thu, Jun 16, 2011 at 20:49:12 from 98.71.142.89

How did you marathon talk go?

From Rye on Fri, Jun 17, 2011 at 11:39:50 from 71.209.44.164

Dang, I would have enjoyed the discussion. Hope things went well. I feel like I have been out of touch with the running game for ...... well too long. Hope to see you out on the roads shortly.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Out the door at 5:15 to meet Curt for a run.  Ran about 4.6 miles with Moxie and Curt then dropped off Moxie and went back out with Curt for another 2.5 miles.  Curt had to go home and then ran with Andrea for another couple of miles and finished off the last 3 miles solo.  Cold morning...it was 33 degrees when I headed out the door! 

Runs With Moxie Miles: 4.67Saucony Mirage 1 2011 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.402.000.000.0017.40

Got up early to run with Moxie.  7.3 miles with Moxie, 3 of which were with Marlin as we ran through SRL!  Dropped off Moxie then went back out to finish 11 miles in 1:19:45.  

Paced my son in the Scenic River Classic 5K to a 30:08 time...very proud of him to push through and not give up on himself (with a bit of prodding at times, but he kept moving!).  

Gray won the half in 1:15ish, Lynette won in 1:34. Andrea ran a 1:38 and my friend Ron ran a 140 (just to name a few).  Ran home after the race and saying high to lots of folks.  3 miles in 21:30, including the last mile at 6:30 pace.  Total mileage for the day...17.4 miles.

Saucony Kinvara 2010 Miles: 17.40
Comments
From Rob Murphy on Sat, Jun 18, 2011 at 20:57:50 from 71.83.42.1

Congratulations to Justin!!!

From Jon on Sat, Jun 18, 2011 at 21:10:37 from 98.84.72.101

Tell him "well done" from us.

From Mauri on Sun, Jun 19, 2011 at 00:09:09 from 174.27.84.53

It was great seeing you and your son!!!!

From Rachel on Sun, Jun 19, 2011 at 21:30:27 from 174.126.60.122

Yeah Justin, hopefully he can get Isabelle to run it with him next year :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

I slept in and went out a bit later with Moxie.  6 miles in 40:30 through SRL at a dog-limited pace.  Now for a day with the family.

Happy Father's Day to all the FRB Dads.

Runs With Moxie Miles: 6.00TSD-5 4-11 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

7 easy early miles with Moxie through SRL and down Sunnyside a bit.  Ran into Curt and ran together for about a mile as I was finishing up.  Hard to get up this morning but once out the door I felt pretty good.  (TSD5)

5 miles lunch on a nice day in 38:25.  Slow and easy in the Five Fingers to give them a go again.  Left big toe a bit tender and I could feel pressure in my right foot but not like last time.  Still, these are just a tool to pull out ever now and again to help with overall training and strengthening.  (Five Fingers)

Runs With Moxie Miles: 7.00Vibram Five Finger Bikila Miles: 5.00TSD-5 4-11 Miles: 7.00
Comments
From Bret on Mon, Jun 20, 2011 at 16:43:20 from 64.128.133.66

Jeff - I ran the beach race Friday evening in the Five Fingers - They just have a better feel on the sand to me for some reason. No pain or discomfort afterwards or on the weekend in normal running shoes, but this morning I noticed some discomfort on the top of the left foot again. I love those things but gotta use them sparingly.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles in 1:01:29 solo down Sunnyside.  Was thinking I was meeting Gray, but he didn't show up for a tempo run...good thing because my left hammy was a bit tight.  Hope to get a run in at lunch today...nope, work got in the way.

Saucony Mirage 1 2011 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.005.000.000.0014.00

7.5 miles with Moxie in 58 minutes.  Ran with Curt for about 4 miles and really enjoyed the company on this great morning for a run. A bit tired, but once I got out it was better but not faster!  (TSD5)

6.5 miles on a beautiful day at lunch.  1 mile warmup with Dan, 5 miles in the MP range (6:29-6:02), 0.5M cooldown for a total time of 42:33.  (Tangent 1)

Saucony Tangent 1 Miles: 6.50Runs With Moxie Miles: 7.50TSD-5 4-11 Miles: 7.50
Comments
From Curt on Wed, Jun 22, 2011 at 08:32:37 from 174.126.50.231

Thanks for the company Jeff. I really enjoy it.

From flatlander on Wed, Jun 22, 2011 at 09:07:02 from 76.31.26.153

Good miles this week, doesn't take you long to recover I see.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

7.25 miles with Moxie easy on a warm but windy morning.  Threatening storms out, so I ran to Community Park and did 3 loops then ran home just in case it started to pour down like last night.  (TSD5)

Runs With Moxie Miles: 7.25TSD-5 4-11 Miles: 7.25
Comments
From JimF on Thu, Jun 23, 2011 at 19:50:43 from 67.173.26.234

Nice run as usual. Sounds like Moxie is getting in pretty good shape.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

6.2 miles with Moxie in 48 minutes.  Had a very hard time getting out of bed this morning, I am really tired and unmotivated to run especially early in the morning.  I ran into Curt and ran with him for a couple of miles which helped me even finish 10k!  

Off for my daughter's birthday today, swim party this afternoon and camping!

After the birthday party, drove 4 hours (battling a big head wind pulling our camp trailer...horrible gas mileage!) to camp at Easley Campground just north of Sun Valley.  We got in later than expected but are looking forward to the weekend of camping.

Runs With Moxie Miles: 6.20TSD-5 4-11 Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

I was tired from the long drive, late night and early wake up time (kids and dog woke up early) so I decided that because of this and the long week and lake of motivation lately to get up early and run, I am giving myself permission to take the week off from running!  Spent the time with the family around camp, hiking, playing in the trees, napping and swimming at Easley Hot Springs.  

Mostly, I just enjoyed the time with the family and the downtime from having to do anything.  Plus, this is just a beautiful area to camp in!  Spent the afternoon at the pool in the sun enjoying the views of snow covered peaks and forests...just awesome!

We did go on a few hikes (with kids, me with the dog early) so I am going to count about 4 miles of easy miles.

Runs With Moxie Miles: 3.00
Comments
From Curt on Mon, Jun 27, 2011 at 08:46:02 from 174.126.50.231

A break for you has been a long time coming Jeff. You absolutely deserve it. I'll be taking odds against you making it a whole week with out getting out there though. Enjoy yourself and get some fresh legs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Took another day off while up camping in the Sawtooth Mountains.  Slept in this morning and had a great time making a big breakfast, hiking, and playing in the woods with the kids.

Took our son up to his Bible camp on Alturas Lake in the early afternoon.  Drove back to camp, picked up the trailer and headed home.  A great weekend relaxing with the family!

Runs With Moxie Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

7 miles with Moxie on Sunnyside, nice and easy in 58 minutes.  Still hard to get up at 4:30 to run, but my legs felt great and rested.  (TSD5)

7.25 miles at lunch on a warm day in 48 minutes.  Pace felt really good and easy.  My right foot started to really hurt around 6 miles on the ball of my foot...I think it is time retire my Tangent's. 

Saucony Tangent 1 Miles: 7.25Runs With Moxie Miles: 7.00TSD-5 4-11 Miles: 7.00
Comments
From Carina on Mon, Jun 27, 2011 at 11:51:17 from 204.15.86.83

4:30!?! That's very early, way to get it done!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.105.000.000.0011.10

6.1 easy miles with Moxie in 49 minutes early this morning. Nothing special, just easy early miles.  Ran into Curt and chatted for about a mile of the run.  Hope to get another run in today at lunch on the desert.  (TSD5)

5 miles at lunch in just over 32 minutes.  Hot day on the desert...full sun, no wind an d85 degrees.  Man, did the weather switch fast!  (Mirage)

Runs With Moxie Miles: 6.10TSD-5 4-11 Miles: 6.10Saucony Mirage 1 2011 Miles: 5.00
Comments
From Rob Murphy on Tue, Jun 28, 2011 at 20:26:33 from 98.202.141.17

When;s the Grand Canyon gonna show up on your race calendar? After hanging out with you and Steve over the last few weeks, I'm really excited about it!

From jtshad on Wed, Jun 29, 2011 at 14:49:41 from 204.134.132.225

On my list now...though Kami isn't so sure after our discussion at your place earlier in the month!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.700.000.000.0011.70

7.7 miles with Moxie at 4:30am.  It was 70 degrees when I started the run this morning...then cooled off to 65 by the time I finished.  Summer came with a bang!  Easy paced run as I am still tired and lethargic for these early morning runs. (TSD5)

4 miles at lunch in a slow 26:45.  I was trying to get a 5 mile tempo in today, but my stomach was an issue from the start and didn't allow me to get the run in that I wanted.  80 degrees, party cloudy and a bit of a breeze.  (Mirage)

Runs With Moxie Miles: 7.70TSD-5 4-11 Miles: 7.70Saucony Mirage 1 2011 Miles: 4.00
Comments
From Rachel on Wed, Jun 29, 2011 at 12:42:26 from 174.126.60.122

Do you truly have to go running that early?

From jtshad on Wed, Jun 29, 2011 at 14:51:43 from 204.134.132.225

In order to leave for work by around 7am, yes. Run, rest and eat breakfast, read Bible or the paper, shower, make lunch, get kid's started for the day...arise at 4am for me!

From Jon on Wed, Jun 29, 2011 at 22:05:18 from 98.71.178.151

And he does it every day. Dedication. And insanity. But mainly dedication. That is Jeff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.750.000.000.0014.75

10K early and easy with Moxie this morning.  Ran about 3 miles with Curt which was good.  Just another early morning run.  (TSD5)

8.55 miles at lunch on a very nice day in 59:40.  Ran at a decent pace but had stomach issues until I stopped for a pit stop at mile 6.  Got some whistles from some nice looking women...ok they were friends of ours but it still was a confidence booster, thanks ladies!  (Mirage) 

Runs With Moxie Miles: 6.20TSD-5 4-11 Miles: 6.20Saucony Mirage 1 2011 Miles: 8.55
Comments
From Curt on Thu, Jun 30, 2011 at 09:16:52 from 174.126.50.231

Good to run into this morning. Have a good one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles in 1:16:05 early on a nice morning.  8.28 miles with Moxie, about 6 miles with Curt, then the last 1.7 miles solo after dropping off the dog at home.  A good early run, fastest I have run this early in a while.  Only run for today as I am driving to Alturas Lake to pick up my son from his Bible camp...4 hour drive each way!  

Runs With Moxie Miles: 8.28TSD-5 4-11 Miles: 10.00
Comments
From Rob Murphy on Fri, Jul 01, 2011 at 13:08:48 from 98.202.141.17

Probably a nice drive though right? Maybe some quiet time to relax and clear the head.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

10 miles in 1:18 early this morning solo.  Thought I was going to hook up with a couple of folks but didn't ever see anyone.  Started really slow and picked it up into the low 7's by the end.  Still feeling old, tired and sore in the mornings.

Now off for camping in Teton Canyon, WY for the night with friends.  Had a great hike with the families up the trail towards Alaska Basin, saw an awesome waterfall and had a snowball fight in July!  A beautiful camping spot...except for the mosquito's which were HUGE!

Runs With Moxie Miles: 3.00Saucony Mirage 1 2011 Miles: 10.00
Comments
From Rye on Sat, Jul 02, 2011 at 11:34:11 from 174.27.65.237

Nice week of running Jeff. I was in Driggs a week ago.... you better take your snow shoes if you plan on hiking to Table Rock. It looked like there was ten feet of snow still up there.

From flatlander on Sun, Jul 03, 2011 at 00:46:05 from 76.31.26.153

Rye, we are doing the Wind Rivers in Wyoming in a month. I wonder if it will be too snowy at those elevations? (Jeff, nice run and good week, have fun camping and sorry to hijack your blog.)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Another great day at Teton Canyon.  Got up early to watch the hot air balloons take off in Driggs, then did another hike with the families and really enjoyed the day relaxing.  The mosquito's were even worse this morning!   Plus, the yellow clouds of pollen from the trees were thick again.

Stayed around until the early afternoon and got a great trail run in up the same way we hiked...I can see why others are converting to trails!   5 miles of great fun!

Headed back to IF in the afternoon to see family who are in town and to avoid another night of mosquito's...need to come back here in September when they have died off!

Runs With Moxie Miles: 9.00TSD-5 4-11 Miles: 5.00
Race: Firecracker 5K Freedom Run (3.1 Miles) 00:17:20, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.003.100.0012.40

The Firecracker 5K Freedom Run this morning.  Same old story, good first mile, second mile sucked and I developed a hard time getting a deep breath that lasted for the rest of the race, third mile slow and a fast finish.  Ran with the pack through mile 1, top 4 took off in second mile, caught and dropped a young guy in the last mile and finished in 17:20 for fifth overall.  I think I would have been sub-17 except for the breathing issue which I think is from the pollen in the air up at camp causing issues in my airways.  Only guys who beat me were young enough to be my kids!  1st in the 31-45 age group...weird age groupings at this race.

2.3 miles warmup, 4 mile cooldown back home and 3 miles power walking to the parade and back home.  

Saucony Kinvara 2010 Miles: 9.40
Comments
From Jon on Mon, Jul 04, 2011 at 18:50:46 from 67.142.174.24

35 seconds and 2 places better than last year, so that's something. One of these days you'll beat all the young punks in sub-16 fashion!!!

From Carina on Tue, Jul 05, 2011 at 02:39:44 from 174.253.182.41

Wowza! Great race!! Breathing is the reason I hate 5k's, I just like it too much:)

From flatlander on Tue, Jul 05, 2011 at 14:10:35 from 198.207.244.102

Nice race. I agree, air is good.

From Claudio on Tue, Jul 05, 2011 at 15:08:43 from 216.99.185.50

Congratulations on a fast time even with the breathing issues and winning the 31-45 age group! Out of curiosity, what is your 5k PR?

From jtshad on Tue, Jul 05, 2011 at 15:11:27 from 204.134.132.225

My 5k PR is 16:54 in an official 5K, though I have run a sub-16 as part of a half marathon, but that doesn't really count.

From Superfly on Tue, Jul 05, 2011 at 22:29:03 from 74.211.21.81

Jeff you are a firecracker!

From Steve on Wed, Jul 06, 2011 at 01:07:05 from 76.27.108.183

Nice race jeff!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.400.000.000.0013.40

6 slow easy miles at 4:15am this morning.  My airway/lungs are still restricted from the pollen from the weekend of camping, I had several coughing fits during the run that left me hard of breath.  Hope this clears up soon. (TSD5)

7.4 miles in 51:26 at lunch on a sunny and hot day.  Still can't breath very well, need to take an antihistimine later today to see if that helps.  (Mirage)

Runs With Moxie Miles: 6.00TSD-5 4-11 Miles: 6.00Saucony Mirage 1 2011 Miles: 7.40
Comments
From Rob Murphy on Tue, Jul 05, 2011 at 16:06:18 from 98.202.141.17

I think my airway and lungs may be damaged from the amount of firework smoke I inhaled last night.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

6 miles with Moxie at 4:00am in 47:40.  First 3 were slow in 25:20, next 3 miles were faster (22:20) running with Curt for about 2.5 miles.  Now off on an overnight business trip.

5 miles in 35 minutes after meetings in 98 degree heat. Now it is Miller time!

Brooks Launch 2010 Black Miles: 5.00Runs With Moxie Miles: 6.00TSD-5 4-11 Miles: 6.00
Comments
From Curt on Wed, Jul 06, 2011 at 08:26:56 from 174.126.50.231

Enjoyed it Jeff. Have a good trip.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles in 1:16:20 on a great morning from the hotel down old route 66. Flying home today.

Brooks Launch 2010 Black Miles: 10.00
Comments
From Superfly on Thu, Jul 07, 2011 at 12:12:43 from 74.211.21.81

Where are you?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.404.400.000.0014.80

4:30am...6.2 slow easy miles on a warm morning with Moxie.  Went back out for another 1.2 miles after dropping off the dog.  1 hour on the nose...slow and tired. (TSD5)

7.4 miles at lunch on a warm and windy day in 47:40 (over 12 minutes faster for the same distance than this morning!).  3 miles slower and 4.4 miles at MP (6:42, 6:18, 6:42, 6:35, 6:15, 6:14, 0.4M in whatever is left but at a faster pace).   Wind was a factor in the slow miles but this was harder than it should have been.  (Mirage)

Runs With Moxie Miles: 6.20TSD-5 4-11 Miles: 7.40Saucony Mirage 1 2011 Miles: 7.40
Comments
From Claudio on Fri, Jul 08, 2011 at 15:59:31 from 173.75.176.227

I just noticed your new profile picture, that's Virginia Beach, isn't it? the lighthouse at mile 21 (or 22)... I just loved that marathon this year, hope you have great memories of it as well!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.100.000.000.0019.10

19.1 miles in 2:20:40 (7:22 average) with Curt.  We drove up to the top of the Sunnyside hill and ran the big rollers out to Bone, ID and back on legs 3-6 of the To Bone and Back race.  A beautiful morning for a run in country with great scenery and a good workout with a mix of up, down and flat.   Except for the big hill at the end back to the truck it was an extremely enjoyable run, much better than the flat runs through town.   The Mirage shoes held up well to the distance and hills. Thanks for the company Curt and great job!

Saucony Mirage 1 2011 Miles: 19.10
Comments
From Holt on Sat, Jul 09, 2011 at 12:43:19 from 97.126.207.32

Nice run Jeff -

From Rob Murphy on Sat, Jul 09, 2011 at 18:05:35 from 98.202.141.17

Sounds like a great run. You know, the course I was racing on this morning was so beautiful that I was tempted to bag the race and just do a nice long run in the country.

But I decided to suffer instead.

From Curt on Sat, Jul 09, 2011 at 19:40:56 from 174.126.50.231

Great run Jeff. Always enjoy your company and the course, weather, and scenery couldn't have been better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

6am...10 miles with Moxie in 1:16:03 (7:36 avg).  Nice easy morning run on a beautiful day down Sunnyside and through SRL to Broadway and then back home with a loop through the neighborhood to finish off the mileage.  Moxie did great but was slowing down and so we ran a bit slower than I was wanting today...but it is fun to have the running companion!

Runs With Moxie Miles: 10.00Saucony Mirage 1 2011 Miles: 10.00
Comments
From Andrea on Sun, Jul 10, 2011 at 11:25:18 from 67.177.21.60

What kind of dog do you have? Moxie puts in a lot of miles!

From Jon on Sun, Jul 10, 2011 at 18:25:06 from 98.71.175.163

Man, look at that bright Saucony singlet!

From jtshad on Mon, Jul 11, 2011 at 15:27:20 from 204.134.132.225

Andrea, she is a mix of ??? as we got her from the Humane Society...she definitely loves to run!

From Andrea on Wed, Jul 13, 2011 at 16:59:31 from 72.37.171.52

Well, I'm jealous - I want to get a dog to run with! Unfortunately, I don't have a backyard so I might have to wait a couple years :o(

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.002.000.000.0013.00

7 miles very slow and easy with Moxie on a beautiful early morning.  I was really tired and slow and didn't feel like I was running until about 6 miles in when I bumped into Andrea and Curt.  Hope for a better run at lunch.  (TSD5)

6 miles on a warm day at lunch in 41 minutes.  1 mile w/u, 2 miles at MP then my intestinal issues arose...dang Honey Nut Cherrios and the whole grains/fiber!  (Mirage)

Runs With Moxie Miles: 7.00TSD-5 4-11 Miles: 7.00Saucony Mirage 1 2011 Miles: 6.00
Comments
From Rye on Mon, Jul 11, 2011 at 15:13:28 from 71.209.23.251

Just a quick work of advice....Don't try Fiber One bars! Frrrrrp!

From Steve Hooper on Wed, Jul 13, 2011 at 23:16:44 from 209.33.254.93

I LOVE Honey Nut Cherrios - but not before a tempo run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

6 very slow easy miles early with Moxie on a nice morning.  Tired this morning and had to go short as I hit the snooze button a few too many times.  Some of the slowest miles I have ever run, the first 3 miles my glutes were sore and I had a hard time doing much more than a shuffle.  Hoping for a more energetic run at lunch. (TSD5)

4 miles in 26:40 at lunch on a beautiful day on the desert.  First 2 miles in 14 miles, next 2 miles in 12:40.  Overall a good short run (normal for my site days).  (Mirage)

Runs With Moxie Miles: 6.00TSD-5 4-11 Miles: 6.00Saucony Mirage 1 2011 Miles: 4.00
Comments
From Curt on Tue, Jul 12, 2011 at 08:58:53 from 174.126.50.231

I think you're contagious Jeff. I felt tired and sore this morning. Maybe it has something to do with that long run Saturday? Good to see you this morning, and hope you get feeling better.

From flatlander on Tue, Jul 12, 2011 at 09:51:27 from 76.31.26.153

I like that picture. I assume that is you in the orange?

From Alana on Tue, Jul 12, 2011 at 17:23:57 from 174.126.50.231

I love this picture of you and Grey. You look great!

From jtshad on Wed, Jul 13, 2011 at 08:53:09 from 69.20.183.178

Yep, that is me in orange.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.002.000.000.0011.00

7 miles slow and easy through SRL with Moxie...normal 4:30am run.  (TSD5)

4 miles at lunch in 26:50.  Later than yesterday's run so it was about 15 degrees warmer and much more wind out today so this is equivalent to yesterday's time.  Plus, the extra work stress today...don't know if it hurt or helped.  (Mirage)

Not looking forward to tomorrow...feeling old already.

Runs With Moxie Miles: 7.00TSD-5 4-11 Miles: 7.00Saucony Mirage 1 2011 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.203.100.000.0014.30

8 miles with Moxie on a nice morning for a run in 1:04.  Just the normal early run...but I feel old today.  (TSD5)

We had our company picnic today and as part of it there was a fun run (1 mile and a 5k).  What is strange is that there were only 4 people who took advantage of exercising on the clock and outside before the lunch started on a beautiful day!  So, I ran the 5K easy for fun in 18:58 (each l mile lap was progressively faster), a couple of miles cooldown and over to get my son to run the 1 mile.  He did it in 8:35!  

Spent the rest of the afternoon at the picnic and with family.  14.3 miles on 43rd birthday...ok so it is not 43 miles or 43K, but it is what it is.

Runs With Moxie Miles: 8.00TSD-5 4-11 Miles: 8.00Saucony Mirage 1 2011 Miles: 6.30
Comments
From Jon on Thu, Jul 14, 2011 at 22:33:39 from 98.71.131.245

Happy 43rd Birthday, Jeff! Or is your age a secret and I shouldn't share it? In that case, happy XX birthday!

Hope you had a good one and did lots of fun things (like your big shindig in your backyard last summer). And 43 isn't that old- especially when you are still kicking the young guys' trash!

From Mauri on Thu, Jul 14, 2011 at 22:36:36 from 174.27.95.153

Happy Birthday!!!! You're amazing and give us all motivation to get better.

From Bret on Fri, Jul 15, 2011 at 14:49:44 from 64.128.133.66

Happy Birthday Jeff - I had a friend do 40 miles on his 40th birthday - ouch!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

I slept in on my day off and went out after sunrise!  10.25 miles in 1:15:55 (7:25 average) with Moxie (her longest run ever!) through SRL and to Broadway and back.  I ran on the pathway in SRL and put on a couple of extensions to get the mileage on a beautiful morning!  

Yesterday I developed a pain in my right foot/heel that is aching pretty good.  It is more painful when not running and is bothersome.  It is runnable but not race-ready so I am going to skip the Kelly Canyon Half Marathon tomorrow and instead run in the foothills while Kami bike's the roads...a better offer anyways and something to do with her on her birthday!

1 mile with the kids and the dog after they awoke.  My daugther did the mile in 9:30 and son in just over 8 minutes!  Wore the VFF for this short run and to see how my foot responded.

Runs With Moxie Miles: 11.25Vibram Five Finger Bikila Miles: 1.00Saucony Mirage 1 2011 Miles: 10.25
Comments
From Tom on Fri, Jul 15, 2011 at 10:51:12 from 67.199.180.90

Sorry to hear about the foot pains starting up. Sounds like good ol' PF trying to rear it's ugly head. Good luck nipping it in the bud, probably smart to skip the race tomorrow, the run/bike B-day date sounds a lot better!

From Jake K on Fri, Jul 15, 2011 at 13:09:45 from 155.100.226.53

Jeff - I battled PF the entire winter. I could handle it while running, but it killed me when I wasn't running (like your case). A big thing that really helped me turn the tide against it was that I stopped walking barefoot around the house. I got some big stupid fuzzy slippers that were pretty supportive. They helped a ton. Once it got warm out, I made sure to always have a supportive pair of sandals on when indoors. Made all the difference in the world for me.

From Curt on Sat, Jul 16, 2011 at 10:12:05 from 174.126.50.231

Sorry to hear about it Jeff. Hopefully it goes right away. Tell Kami happy birthday and have a good weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.006.000.000.0012.00

12 miles in 1:21:09 (6:46 average) in the foothills on the big rollers.  Had an exercise date with Kami for her birthday....I ran and she biked up on the way to Bone on a beautiful morning.  We slept in and started the run/bike at around 7:30.  A good morning and now for a day at Kami's company picnic and dinner for Kami's day!

Foot was doing ok until I was driving home then it started to hurt a bit again...glad I didn't try to race on it this morning.  Congrats to Nate and Lynette for running great races at Kelly Canyon HM, Lynette in a new PR of 1:30!

Saucony Mirage 1 2011 Miles: 12.00
Comments
From Superfly on Sat, Jul 16, 2011 at 13:08:50 from 74.211.21.81

Happy Birthday to your wife. A happy wife makes a happy home:)

From Steve on Sat, Jul 16, 2011 at 19:46:36 from 209.235.31.148

Nice miles this week!

From JimF on Tue, Jul 19, 2011 at 12:04:13 from 12.189.106.2

Its cool that you and your wife can enjoy doing these activities together.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

A day off to rest my foot a bit to get over this pain.  It is not bad, but I don't want it getting worse, plus I think I need the physical/mental rest day from running.

Off to a family camping trip near Bear Lake for 3 nights!

Comments
From Carina on Mon, Jul 18, 2011 at 17:48:27 from 204.15.86.83

smart!

From Rob Murphy on Mon, Jul 18, 2011 at 18:05:18 from 98.202.141.17

Here's an interesting bit of info I picked up this week Jeff. Most collegiate coaches divide the training year into two macrocycles (seasons) - generally cross country and outdoor track. Standard practice is to take a week completely off after each. Some coaches favor two weeks rest.

Anyway, here's what the research shows. After two weeks of complete rest it takes five weeks upon the resumption of training to return to the previous level of fitness. However, if an athlete takes a two week break, but mixes in four easy aerobic runs during that two weeks, it only takes 2.5 weeks to return to the previous level.

Cool huh?

From jtshad on Thu, Jul 21, 2011 at 12:35:47 from 69.20.183.178

Pretty cool statistics. That is why I don't take 2 weeks off though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

6 miles early with Moxie up the road from the Porcupine Campground in St. Charles Canyon.  Nice and easy up a big hill and back.

2 miles of hiking including in the Minnetonka Cave which was pretty cool.  Then in the afternoon we spent a couple of hours on North Beach at Bear Lake playing in the water.

A great day of camping with the family.


La Sportiva Fireblades Miles: 6.00Runs With Moxie Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Another early morning 6 miler with Moxie, including a few miles on the Highline Trail up to the bridge that was washed out.  Then another hike with the family to the bridge, followed by more time at the beach.  This is the life...except for the mosquito bites!

 

La Sportiva Fireblades Miles: 6.00Runs With Moxie Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 mile early run with Moxie duplicating yesterday's run, except it was a lot colder!  Heading home today after a great time away with the family!   We will definitely be coming back here to camp! 

Stopped at the historic Paris Tabernacle and the Oregon Trail Interpretive Center in Montpelier on the way home.

La Sportiva Fireblades Miles: 6.00Runs With Moxie Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 mile run this morning in 1:26.  7 miles with Moxie then 5 miles solo.  Nice steady state run.  Now to enjoy another day off doing some chores around the house and yard and time with the family on my summer break.

Runs With Moxie Miles: 7.00Saucony Mirage 1 2011 Miles: 12.00
Comments
From Curt on Fri, Jul 22, 2011 at 08:58:07 from 69.20.189.206

Hey Jeff, I developed a muscle spasm in my back at work on Wed. It happens every now and then and gets to where I can't stand up straight. I'm hoping Peter worked it out. I ran this morning and felt a lot better about things, so feeling better about it. Sounds like you had a pretty good camping trip though. Those are the good times for sure.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.005.000.000.0016.00

5 miles early with Moxie on Sunnyside in 34:50.  

Kami and I then headed to the Sunnyside hill for an exercise date morning.  I dropped her off at the cemetary and she rode up and over the hill while I drove to the top and ran down and back up for my workout.  Down the 5 mile hill in 27:30 for a 5:30 pace, then back up in 47:30 (with an extra mile thrown in) for a 7:55 average up the hill.  My right foot started hurting on the ball about mile 8 so my last 3 miles were a little tough (and on the steepest part!). Total time for the 11 miles was 1:15 (6:49 average).

Now for a day with the family and doing some more yardwork.  A good week off from work in the glorious summer weather.

Runs With Moxie Miles: 5.00Saucony Mirage 1 2011 Miles: 16.00
Comments
From Curt on Sat, Jul 23, 2011 at 08:14:06 from 69.20.189.206

What a workout Jeff. Hope that foot pain leaves you alone pretty soon. That's an amazing pace up and down that hill. Very impressive.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.5011.000.000.0020.50

20.50 miles in 2:16:20.   Drove up to Sunnyside hill and dropped Kami off at the cemetery so she could ride up the hill and I started at the top and ran down and back home.   5 miles to the bottom of the hill in 28:50, 10 miles in 1:00:24, then slowed up a bit as I got on the flats through town.  Stopped at 7.5 mile mark for a pit stop and water/PowerGel, then ran into the group around 12 miles and slowed to run with them.  Ran solo from 14 miles on through SRL and back home.  Started to really slow at 17 miles as my right foot started to hurt and the one gel and 2 water stops started to catch up with me.  Cruised home easy and hobbling a little bit due to the pain on the ball of my foot, but overall happy with the 6:39 average. 

We have houseguests for the weekend, looking forward to catching up with friends.  Also trying to decide if we want to upgrade to a larger camp trailer and to see if we can sell ours...anyone interested in a 2007 19 foot Hideout camptrailer that sleeps 4-6 people?

TSD-5 4-11 Miles: 20.50
Comments
From Rye on Sat, Jul 23, 2011 at 18:00:17 from 75.174.24.133

Heck of a run Jeff. Hope your foot heals!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 very slow miles with Moxie on a nice morning.  My calves are trashed after the last 2 days so this was more of a run to get the dog out than me.  

Runs With Moxie Miles: 4.00Saucony Mirage 1 2011 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

7 miles early, slow and easy with Moxie.  Calves are still trashed so this was a really slow one.  (TSD5)

6 easy miles at lunch around the greenbelt running with Pat and Dan for a portion of the run.  At the 2 mile mark, their Garmin's beep and mine doesn't so I look down to see the blue battery in the wrist band...the GPS unit had fallen off again.  Back track about 0.5M to find it laying on the ground.  Time for a new Garmin!  (Mirage)

Runs With Moxie Miles: 7.00TSD-5 4-11 Miles: 7.00Saucony Mirage 1 2011 Miles: 6.00
Comments
From Bill Mandler on Mon, Jul 25, 2011 at 11:52:25 from 174.126.252.213

Jeff,

How much are you thinking for your trailer and how much does it weigh?

From jtshad on Mon, Jul 25, 2011 at 11:56:41 from 204.134.132.225

It is a 2007 Hideout by Hornet (made by Keystone) 19FL. It sleeps 4-6 people comfortably and is in great shape and has low miles. It has 2 new batteries and has received a clean bill of health from the dealership at a spring check up. It has the diamond plate protector in the front, spare tire, 4 stabilizer jacks, stereo/cd, outside shower, microwave, 15,000 BTU AC, ducted furnace, large storage area, 6 gal hot water tank with bypass, 40 gal heated fresh water tank, etc. I don’t have pictures handy but can send you if interested. It is easily towable with a half-ton pickup (about 4,100 lbs).

We are asking $10,000. If you interested let me know.

Jeff

From Jon on Mon, Jul 25, 2011 at 21:27:23 from 98.71.138.170

Is that the same garmin you are showing off in your picture there, to the adjacent runner?

From Rachel on Sat, Jul 30, 2011 at 15:16:58 from 67.40.224.235

Let me know which Garmin you buy Jeff, I need to buy one too!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

4 very slow easy miles early with Moxie.  My calves are still very sore and I just felt tired and sore all over this morning so I did just enough miles to even call this a jog, not a run.  (TSD5)

4 miles at lunch in hot windy conditions in 30 minutes.  Calves better but still tight.  (Mirage)

Runs With Moxie Miles: 4.00TSD-5 4-11 Miles: 4.00Saucony Mirage 1 2011 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

7 easy early miles with Moxie...calves feeling better but still not 100%.  (TSD5)

7 miles at lunch on a nice warm and sunny day with a light breeze in 49 minutes.  Nice easy pace with a neagative split and my calves significantly better than this morning...I think I am through the pain!  (Mirage)

Runs With Moxie Miles: 7.00TSD-5 4-11 Miles: 7.00Saucony Mirage 1 2011 Miles: 7.00
Comments
From Alana on Wed, Jul 27, 2011 at 09:47:59 from 69.20.189.206

I hope your calves loosen up Jeff. Moxie is lucky to have such a good owner. That dog gets a lot of miles!

From Kory on Wed, Jul 27, 2011 at 14:51:38 from 134.50.89.33

It seems the older we get the harder it is.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

7 miles with Moxie early through SRL.  Still just tired at 4:30am.  (TSD5)

6.5 miles on a wonderful day for a run at lunch in 45:45.  Legs felt good but insides were turning and I had to make a couple of pit stops...dang FiberOne bar!  (Mirage)

Runs With Moxie Miles: 7.00TSD-5 4-11 Miles: 7.00Saucony Mirage 1 2011 Miles: 6.50
Comments
From Curt on Thu, Jul 28, 2011 at 09:30:21 from 69.20.189.206

Good to see your legs are feeling better. Means there is a light at the end of the tunnel. If you weren't sore after last weekend I would question your humanity Jeff. That was a pretty intense weekend for anyone. Looking forward to getting back out there with you.

From Rye on Sat, Jul 30, 2011 at 11:29:37 from 174.27.88.94

Jeff, you didn't listen to me! Those bars are killer.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

I slept in and hit the road around 6:30am.  6 miles with Moxie in 42:10, then back out for another 6 miles through SRL in 41:40 for a total time of 1:23:50 on a beautiful morning for a run.  Now for a day off of work around the house, mostly taking down wallpaper and repainting some walls.   

Runs With Moxie Miles: 6.00Saucony Mirage 1 2011 Miles: 12.00
Comments
From JG on Sat, Jul 30, 2011 at 08:41:32 from 71.57.246.108

That is great how many miles you get in with Moxie, what kind of dog? I got a Golden Retriever 8 years ago thinking he would be a great running partner, but could not subject him to the heat & humidity of Atlanta ... so he has just been a great dog, minus the running! :)

From jtshad on Sat, Jul 30, 2011 at 17:33:03 from 69.20.183.178

She was a pound rescue that we got from the Humane Society so we are not exactly sure what breeds she is. She loves to run and gets excited just seeing my put on my running shoes and waits by the door!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Up and out the door at 5am for a 10 mile run in 1:18:40 since we had to be at the gym before 7:30am for my daughter's swim meet.  Met Andrea for most of the run and Lynette at the end for a good early morning run.  Afterwards ran the kids around and did some errands and finished decorating my sons room.  I might go back out for a few more miles with Moxie...

4 dog limited pace miles in 30 minutes on a muggy afternoon, Moxie just didn't want to run faster.  Now off to see Pirates of the Caribbean with my family.

Runs With Moxie Miles: 4.00TSD-5 4-11 Miles: 4.00Saucony Mirage 1 2011 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles on a nice morning with Moxie through SRL in 49 minutes, again at a dog limited pace.

Brooks Launch 2010 Black Miles: 7.00Runs With Moxie Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.255.000.000.0013.25

6 easy early miles with Moxie...slow and uncomfortable the whole time due to need for a pit stop from mile 1 on.  Got home as fast as I could muster this morning.  (TSD5)

7.25 miles at lunch in 47:20.  1 mile w/u with Pat, then 5 mile MP tempo, 1.25 cooldown.  I hit the 6 mile mark in 38:55, so avg. for the 5 miles of 6:15ish pace.  Ran in cloudy humid conditions, but cool with a light rain on and off...a good run!  (Tangent 1)

Saucony Tangent 1 Miles: 7.25Runs With Moxie Miles: 6.00TSD-5 4-11 Miles: 6.00
Comments
From Curt on Mon, Aug 01, 2011 at 22:39:07 from 69.20.189.206

Nice tempo run Jeff. Gotta love the cooler weather for a mid day run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Out early this morning.  Tired and sore at the start but started to feel better about halfway in when I ran into Curt.  Ran a few miles with him before dropping off Moxie and finishing up another mile solo for a slow and easy 7 mile run in 57:30. 

Probably no run at lunch due to work conflicts but I may try for a run later today after work.

5k after work in 20:10 along Sunnyside in 85 degrees.  Nothing special, just a short run before a dinner appointment.  Got some whistles from a car full of women...makes up for the car that yelled at me on Saturday.

Saucony Tangent 1 Miles: 3.10Runs With Moxie Miles: 6.00TSD-5 4-11 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

I slept horribly last night, my traps are sore and locked up.  Got up early to meet a friend at the corner for a run...no show.  So I ran home and got Moxie for an additional slow easy 6 miles. 7 miles total in 57:28. (TSD5)

4 miles in a slow 26:10 at lunch in 80 degrees and full sunshine so I heated up faster today.  Not pleased with the time on this short run, but I just didn't have the next gear today.  (Tangent 1)

Saucony Tangent 1 Miles: 4.00Runs With Moxie Miles: 6.00TSD-5 4-11 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

No early morning run today so I could sleep in and just find my morning mojo again...nice to get an extra hour of sleep.  Will go longer at lunch today and try to get a quick run around the greenbelt when the kids are at Taekwando tonight.

10 miles at lunch in 1:06:08 for a 6:36 average pace.  1 mile easy, then 6 miles at MP, followed by 3 slightly slower miles including the last one at 7:00 pace.  It was warm, muggy and sunny out during the run which probably accounted for the slow down at the end (plus lack of fuel this morning due to work meetings).  I ran with my new Garmin Forerunner 210 today, I really like this new GPS unit...smaller and simple! (Mirage)

No evening run as it was windy, rainy and lightning all over the place. Made my first order or Saucony gear today and got some PowerBar gear in the mail...my running apparel just got a big boost today.

Saucony Mirage 1 2011 Miles: 10.00
Comments
From Curt on Thu, Aug 04, 2011 at 13:50:21 from 69.20.189.206

I was wondering about you this morning. Alana forced me out early and I thought for sure I would run into you. Hope you get feeling better in those mornings.

From Rob Murphy on Thu, Aug 04, 2011 at 15:30:11 from 98.202.141.17

Hmmmm....

Perhaps sleep = Mojo?

Go into your boss and tell him/her that you need to start coming in a couple hours later. Of course this should in no way change your lunch hour or the time you leave each day.

Glad I could help.

From Andrea on Thu, Aug 04, 2011 at 15:40:57 from 72.37.171.52

Jake Krong and I just got on the Saucony Hurricane Team! Glad to be teammates with you now :o)

From JFogg on Thu, Aug 04, 2011 at 15:41:14 from 204.134.132.225

My guess is that your new GPS got tired. I know my does. It always seem to slow down later in the runs.

From jtshad on Thu, Aug 04, 2011 at 15:42:43 from 204.134.132.225

I just saw Jake on the Hurricanes page, then he sent a note saying both of you were on the team. This is my first year with Saucony as well, so far they are good to work with!

From Jon on Thu, Aug 04, 2011 at 20:12:17 from 98.71.129.149

Where did you get the new watch from?

From jtshad on Fri, Aug 05, 2011 at 10:13:52 from 204.134.132.225

Jon, I got my Garmin at the local running store, Teton Running Co. They worked out a good deal for me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.150.000.000.0015.15

Out the door at 4:30am with Moxie for 4 miles before I had to drop her off because I was literally pulling her along...I don't need the extra resistance at this hour.  This did not help my already poor mood.  Back out for 4.65 miles more with some faster miles to catch and drop some rude, unfriendly runners that I passed going the other way...some kind of morning motivation, stuck up runners at 5am.  Total time of 1:06:04, best early morning run in quite some time, who knew that running in a bad mood would improve my performance.  (TSD5)

6.5 miles in 46:14 (7:09 avg.) around the greenbelt on a fantastic day for a run.  I had to stop twice for pitstops and my right ankle was a bit sore.  Overall an ok run, first mile 7:30, then the rest spot on at 7:00 pace.  (Mirage)

Runs With Moxie Miles: 4.00TSD-5 4-11 Miles: 8.65Saucony Mirage 1 2011 Miles: 6.50
Comments
From Alana on Fri, Aug 05, 2011 at 10:20:55 from 69.20.189.206

Those rude runners probably just didn't see you run past them because you are so fast! Get run!

From JimF on Fri, Aug 05, 2011 at 16:41:49 from 98.253.193.207

Just noticed that Moxie has ran more miles than me this year. Now I have some extra motivation! Ha.

From jtshad on Fri, Aug 05, 2011 at 16:49:54 from 204.134.132.225

Jim, hey whatever it takes to motivate someone to run...

From Carina on Fri, Aug 05, 2011 at 17:40:35 from 204.15.86.83

Rude runners? I hate that! Nice miles for today!

From Shan on Fri, Aug 05, 2011 at 18:59:51 from 174.126.85.184

Always good to see you when I run :) Thanks for the motivation and for always being an encouragement to all out there! here's to a better mood for tomorrow ~ you truly ROCK!

From Jon on Sat, Aug 06, 2011 at 09:04:15 from 98.71.129.149

I think Moxie needs to start her own blog:

Day 1- Alpha owner again woke me up at the cruel hour of 4:30 and then was surprised that I wasn't enthusiastic about running with him. I think he's trying to kill me or make me join a new pack. I would, if it weren't for his cute puppies that play with me all day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.106.000.000.0019.10

19.1 miles this morning in 2:17.  Started at the cemetery with Curt and we ran up and back down the Sunnyside hill.  6 miles up in 52 minutes, back down in about 34 minutes.  The Curt had to head home and I wanted a few more miles before connecting back up with Kami (who was biking the hills so I ran down on Sunnyside.  Hooked up with Nate R. for a few miles, then saw Lynette as she was heading home after running with the rest of the group.  I finished off the remainder of the run solo. 

Afterwards, the family headed to the pool for a morning of fun in the sun and water!

Saucony Mirage 1 2011 Miles: 19.10
Comments
From Nate Reese on Sat, Aug 06, 2011 at 15:47:56 from 174.19.99.107

Good to see you this morning. Thanks for the brief company!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles in 56 minutes on a beautiful morning through SRL with Moxie.  Saw Alana and Shannon and chatted them for a short time during the run.  My back if really locked up today, hope it clears up soon. 

Brooks Launch 2010 Black Miles: 8.00Runs With Moxie Miles: 8.00
Comments
From Shan on Mon, Aug 08, 2011 at 09:45:32 from 174.126.85.184

Hope your back is rested! Good to meet Moxie :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

I slept in today as I am staying home for my son's 12th birthday.  Started my run around 7:30am and ran the first 5 miles with Moxie at sub-7 pace.  Dropped her off and finished off my run solo through SRL.  Had to make a pitstop and by the end was running out of fuel (4 PowerBar Energy Blasts and 2 cups of coffee) but ended up with a good run and all my miles were between 6:56-6:34.  Total of 12.2 miles in 1:23:20 for a 6:50 average...nice easy run on a great morning.

Runs With Moxie Miles: 5.00Saucony Mirage 1 2011 Miles: 12.20
Comments
From Marlin on Mon, Aug 08, 2011 at 13:59:36 from 174.253.180.225

Nice run Jeff, wow how you can call sub 7's easy, you are one incredible run. Tell J-man Happy Birthday

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

6 miles slow with Moxie at 4:30am...very tired after yesterday's activities.  The ball of my right foot started to hurt again before work and my back was really sore from the start...time to get the massage scheduled for tomorrow.  (TSD5)

We had a great bithday party for our son (theme: Greek Gods) with all his friends.   But unfortunately, we wer up late with a downer issue...out 18 year old cat is dying and we had to have the kids say goodbye.  Luckily she did not pass on my son's birthday but we will have to deal with it today.  My wife and I have had her since right after we got married, she will be missed.

6 miles at lunch on a warm day at a 7:15 pace.  Legs as heavy as my heart for this run.

I saw one of the stupidest people I have ever seen on my way to work.  A woman was riding a bike on a cracked and bumpy sidewalk with no helmet...talking on a cell phone...steering with one hand...with a baby in a front loader baby carrier on her chest!   Why are people like this allowed to pro-create?

Runs With Moxie Miles: 6.00TSD-5 4-11 Miles: 6.00Saucony Mirage 1 2011 Miles: 6.00
Comments
From josse on Tue, Aug 09, 2011 at 15:35:57 from 75.244.231.203

So i am getting a little nervous for the Pocatello marathon. What is your best advise on what my training should be like for these last few weeks and for the race? I didn't realize that it is very downhill that first half. Would it be best to focus on downhill training or uphill?

From jtshad on Tue, Aug 09, 2011 at 15:45:24 from 204.134.132.225

The Pocatello marathon is very runnable, but it has its challenges. The first half is downhill, some of it pretty step. But if you run it smart (i.e. not too agressively, unlike me in 2009) it won't beat you up (like say, Des News). The second half is very legit...some really good rollers. So, run the first half fast but controlled to save your legs for a solid second half. See my race report from 2009 to get an idea mile by mile.

From Rachel on Tue, Aug 09, 2011 at 16:45:37 from 174.126.60.122

Sorry about your kitty Jeff, I know she's been ill for a while now. Sorry you had to see such an idiot this morning too, unfortunately there are a lot of them around! Kisses to your family.

From josse on Tue, Aug 09, 2011 at 19:22:54 from 69.98.154.198

Thanks I have been studying it:)

From Rob Murphy on Tue, Aug 09, 2011 at 21:27:04 from 98.202.141.17

Sorry about your kitty but Justin's birthday sounds like a lot of fun.

I just had an idea. Sometime between now and Twin/St. George do you want to meet halfway for a long run? Not sure exactly where that would be.

From Jon on Tue, Aug 09, 2011 at 22:01:23 from 98.71.131.226

Sorry about your cat. But tell Justin happy b-day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Out the door at 4am this morning for my run as I had leave for work before 6am today.  Met Curt at the corner and ran about 5 miles with him through SRL.  Good to have the company this early!  Finished off 6 miles in 45 minutes, my faster morning run in quite some time.  Off to a long day at work today.  (TSD5)

4 miles at lunch in 28 minutes on a hot day.  (Mirage)

TSD-5 4-11 Miles: 6.00Saucony Mirage 1 2011 Miles: 4.00
Comments
From Walter on Wed, Aug 10, 2011 at 10:20:58 from 97.37.215.60

Nice to get it done in the morning! Hey I have a question, do you have the address to the travel agency that our 100 dollar voucher is for? I need to send it to them for SGM. Thanks

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.150.000.000.0014.15

Had a massage last night to work out the issues in my back, it seemed to help but I still have a bit of soreness this morning...just too early and old!   6 easy miles with Moxie, then at home about 25 minutes of stretching (which I don't do enough of) which really helped with my stiffness.  (TSD5)

8.15 miles in 55:45 at lunch today.  I ran the first mile easy with Dan (7:47) then picked it up for the rest around 6:30-6:45 range.  Overall felt good, a little tired still.  Stopped and chatted with Gary for few minutes.  Warmish and windy day but a good day to be outside rather than in my cold, dark office.  (Mirage)

Runs With Moxie Miles: 6.00TSD-5 4-11 Miles: 6.00Saucony Mirage 1 2011 Miles: 8.15
Comments
From Marlin on Thu, Aug 11, 2011 at 15:27:11 from 174.253.162.141

Nice job Jeff, hope the body starts cooperating better for you!!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.650.000.000.0013.65

Slept in and went out around 5:30am with Moxie.  I started slow then ran into Rob and ran 2 miles with him, then I saw Andrea and ran and easy mile with her.  Got back home at 7 miles, dropped off Moxie, then went back out through SRL for another 6.65 miles.  On the way back home I saw McKay and chatted for a bit.  Overall 13.65 miles in an easy 1:45:13.  My back is feeling a lot better and it felt nice to run without the tightness and run easy for fun on a cool morning (I had to put on gloves and my sleeves for the second part of the run!).

Brooks Launch 2010 Black Miles: 13.65Runs With Moxie Miles: 7.00
Comments
From Carina on Fri, Aug 12, 2011 at 15:51:23 from 174.253.180.221

Sounds like a nice social run. Good work!!

From Superfly on Fri, Aug 12, 2011 at 17:43:47 from 74.211.21.81

Gloves and sleeves? Sounds nice:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Slept in up at camp today.  We are camping at McCoy Creek on the back side of Palisade's reservoir with some friends.  It felt great to sleep in, have coffee overlooking the water and have a big breakfast with my family and friends. 

When the other adults went to town, I did a run up McCoy Creek Road and back for 7 miles at around a 7:15 pace.   I had to run through a hack of dragonflies during part of the run...they were everywhere and hard to dodge! 

Afterwards, had a beer then we all went to the bridge and jumped in the water several times to cool off.  We saw several golden and bald eagles over the weekend, very cool! 

Ah, camping in a beautiful setting with family and friends...nothing better!

La Sportiva Fireblades Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today as we were breaking camp today.  I didn't sleep very well last night and decided to sleep in again and just enjoy nature and the company at camp.  Broke down camp and left for home around 12:30, got home at 3:15 after stopping for ice cream on the way.  The rest of the day was spent cleaing up (ourselves, the camper, clothes, the dog, etc.), eating and just getting back into the home groove...can I go back to camp instead?

Thought about going out for a run in the late afternoon heat, but decided to spend time with the family watching a movie in the cool basement...a better choice!

Comments
From Curt on Mon, Aug 15, 2011 at 09:04:49 from 69.20.189.206

I hear you Jeff. Hope you and the family had a good time. Great weather for a camping trip this weekend. Want to try to catch up for a run on Wed. morning?

From jtshad on Tue, Aug 16, 2011 at 07:58:07 from 69.20.183.178

Can't run Wed as I won't be back until later that night. Have a good run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Slept in and went out a little later and ran 11 miles in 1:21 through SRL to Broadway and back down Sunnyside for a bit.  Ran easy and felt really good at a 7:20ish pace after a fun but long weekend camping.  (Launch)

5 miles at lunch in 36:25 on a cool, cloudy and windy day.  Slow and easy as my hips were a bit tight for this run.  Really slow going out (about 8 minute for the first 1.5 miles) then I picked it up a bit for the way back.  (Tangent 1)

Saucony Tangent 1 Miles: 5.00Brooks Launch 2010 Black Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4 miles at an easy pace VERY early this morning before heading to the airport for a quick business trip...that is too early to be outside running instead of in a deep REM sleep!  (TSD5)

Hoping for another run once I get to my destination and before dinner with co-workers. 

Arrived at our destination and after getting off the plane didn't feel quite right, but figured it was due to being a bit hungry.  Once we got to the hotel, I immediately went out for a run before meeting with the guys for beers and dinner...but something was way off.  I managed to run 6 miles from the hotel to the community center track and back in 45 minutes in hot and humid weather.  The whole time I felt like I was going to get sick.   After getting back, took a shower and went down to the bar...I was sweating but chilled and felt lightheaded and dizzy and had horrible body aches.  Went back to my room and tried to just sleep off what ever I had gotten to me...the worst night of sleep ever!!!  

Runs With Moxie Miles: 4.00TSD-5 4-11 Miles: 4.00Saucony Mirage 1 2011 Miles: 6.00
Comments
From Rob Murphy on Wed, Aug 17, 2011 at 14:03:19 from 205.127.70.66

Don't sweat it too much Jeff. You know that an involuntary easy week every so often actually turns out to be a good thing.

As long as you don't eat too much and get fat!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run due to feeling horrible, lack of sleep, meetings and traveling home.  Hope this goes away!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I slept in to catch up on my sleep today and will try to get out at lunch.  Feeling better, but still not 100%.  Felt very clammy and quesy on the flights yesterday again.

7 miles in just over 50 minutes at lunch on nice day.  I felt good at the beginning but about 3 miles in I started to feel pretty puny and by the end it was all I could do to keep running.   Definitely not over whatever this bug is that I have. (Tangent 1)

3 miles after work with Moxie in my Vibram's in 24 minutes.  Slow and easy since my stomach is still jacked up, but with the family still out playing at the water park, I figured what the heck.  (Vibram)

Saucony Tangent 1 Miles: 7.00Runs With Moxie Miles: 3.00Vibram Five Finger Bikila Miles: 3.00
Comments
From Carina on Thu, Aug 18, 2011 at 15:13:42 from 174.253.164.47

Ugh! Running + feeling sick= no fun!! I'm sorry!!!!

From Tom on Thu, Aug 18, 2011 at 15:25:44 from 137.65.56.2

Good luck getting over the bug. Seems like travel often pushes me into sickness, hope it's very short-lived.

From JFogg on Thu, Aug 18, 2011 at 15:58:32 from 204.134.132.225

The 3 mile mark was about where I passed you. I didn't think it would make you feel puny. I will just slow up next time.

From Curt on Fri, Aug 19, 2011 at 09:23:00 from 69.20.189.206

Good to see you made it back and are starting to feel better. Hope you shake whatever it is.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today as I stayed home to get over this bug that I picked up.  Slept a lot and just rested and by the evening was feeling much better.  An involuntary low mileage week may do my body good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

15 miles in 1:49:07 (7:17 avg) this morning.  Started with Moxie (8 miles), Deborah and McKay.  Dropped off Moxie then went back out for 7 more and a faster pace. Ran into Alana, Shannon and Marlin.  Last 4 miles were all between 6:30-6:50 pace.  My glutes and hips started to ache a bit at the end but I think that is from the body aches earlier in the week.

1 mile with my son in 8:45...great job Justin!


Runs With Moxie Miles: 8.00Saucony Mirage 1 2011 Miles: 16.00
Comments
From Curt on Sat, Aug 20, 2011 at 13:53:15 from 69.20.189.206

Nice run Jeff. I wish I could have gotten out with you this morning but maybe tomorrow if you're going out for something shorter.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.000.008.10

8.1 miles in 58:30 (7:14 avg) on a warm morning for a run.  Cloudy with lots of thunder and 65 degrees and some swirling winds...but it felt good.  I ran in my new Saucony AMPro compression socks and really liked them!  

Brooks Launch 2010 Black Miles: 8.10Runs With Moxie Miles: 8.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.002.500.0014.00

7 miles on a very nice morning with Moxie and Curt in approximately 53 minutes.  We were running nice and easy through SRL having a great conversation when we ran into Marlin about 3 miles in.  Ran about 2 miles with Marlin, then he split off as we headed home.  A nice friendly run.  Ran in the AMPro compression socks again, I really do like them!  (TSD5)

I am treating the marathon this weekend as a training run, so I won't really taper this week but may cut back a bit on Thurs/Fri.

Speedwork on a hot day at lunch.  5x0.5M intervals with 0.25M recovery after a 1.5 mile warmup.  Interval paces:  5:35, 5:40, 5:45, 5:50, 5:47.  First 3 were good to ok, last 2 the heat was catching up to me.  Overall not too bad (not too good either) considering the 7 miles this morning as well.  A total of 7 miles in 48:20. (Tangent 1)

Saucony Tangent 1 Miles: 7.00Runs With Moxie Miles: 7.00TSD-5 4-11 Miles: 7.00
Comments
From Walter on Mon, Aug 22, 2011 at 12:42:40 from 97.163.194.185

Nice miles Jeff! Did you see my Facebook comment yesterday as I drove through I.F. ? I was trying to cooerse you into finding me. Lol

From jtshad on Mon, Aug 22, 2011 at 12:52:14 from 204.134.132.225

Thanks! No, I did not see your message, you should have just called me!!!

From Walter on Mon, Aug 22, 2011 at 13:35:07 from 97.163.194.185

I know, I was in a zone for home. I should've stayed with you on my way up to Hamilton. I was so tired that night.

From Andrea on Mon, Aug 22, 2011 at 16:03:11 from 72.37.171.52

Do you use the compression socks for recovery too or mainly during runs?

From jtshad on Mon, Aug 22, 2011 at 16:05:00 from 204.134.132.225

This is my first time having them and I wanted to try them out for some training and will also check them out for recovery after my next couple of races.

From Hamdog Alum on Mon, Aug 22, 2011 at 18:24:19 from 68.185.190.140

Andrea -I've used compression socks on training runs and in races. They seem to help with cramping. Have a great marathon trainer Jeff. That should be fun!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles early with Moxie.  Just gettin' it done.

No lunch run due to work conflicts.

Runs With Moxie Miles: 6.00TSD-5 4-11 Miles: 6.00
Comments
From Kory on Tue, Aug 23, 2011 at 17:55:14 from 134.50.207.22

Good luck on the marathon this weekend my friend. My prayers will be with you. If you decide not to push the Pocatello Half Marathon hard... you could run with me and push me hard instead :-).

From Tom on Tue, Aug 23, 2011 at 18:20:44 from 67.199.180.90

Good luck with the marathon this week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles early in 53:45 through SRL.  Started really slow then picked it up to about 7 minute pace for the last 4 miles.  I started off really tired but felt better by mile 2.  

Brooks Launch 2010 Black Miles: 7.00
Comments
From Carina on Wed, Aug 24, 2011 at 09:41:47 from 204.15.86.83

Sometimes it takes me a few miles to get into a groove. Nice run this morning! And good luck this weekend with your race :)

From Twinkies on Wed, Aug 24, 2011 at 15:24:29 from 72.37.171.44

Are you running the Mesa Falls marathon? If so, I will finally get a chance to meet you. If I see you before the gun goes off that is.

From jtshad on Wed, Aug 24, 2011 at 15:57:30 from 204.134.132.225

Yes, I am planning on it. See you there...I will look for the Twinkies shirt (in the dark!).

From Jon on Wed, Aug 24, 2011 at 21:15:21 from 98.71.188.104

Good luck and have fun this weekend.

From steve ash on Wed, Aug 24, 2011 at 23:05:09 from 24.10.169.210

Good luck also Jeff, Run well and fast:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles early with Curt in 47:20 on a beautiful morning for a run.  Last real run before the marathon, feeling good right now.  It was a nice easy run with great conversation, thanks for the company Curt!

Left for camping tonight, pulled into camp at 9:15 and found out that the campsite I thought we had was in fact taken.  Camp host was great and had us pull up to the group site for the night.

Saucony Mirage 1 2011 Miles: 6.00
Comments
From Jake K on Thu, Aug 25, 2011 at 10:26:46 from 155.100.226.53

Good luck this weekend Jeff! Hope you have a great race!

From Superfly on Thu, Aug 25, 2011 at 10:30:21 from 74.211.21.81

Good luck with the race Jeff. Just go out and get some good MOJO to bring down to STG... you know feel good, have fun, and pig out after the race at some kind of BBQ.

From jtshad on Thu, Aug 25, 2011 at 10:32:48 from 204.134.132.225

Thanks, guys! I did this same thing last year (Mesa full, Poky half) as training runs for STGM and felt good (except the heat at STGM sucked). We are camping this weekend (last weekend before school starts) right on the course which should be fun. Relax and do some grillin' in the outdoors after the race!!

From Kory on Thu, Aug 25, 2011 at 14:37:34 from 134.50.89.24

Saucony AMPro compression socks do they work? I've heard good things about them and the CEP compression socks. I was thinking about getting some for the Poky Half next week.

From Adam RW on Fri, Aug 26, 2011 at 09:25:07 from 155.101.152.123

Nice way to finish off a training cycle. Tear it up at the race!

From Smooth on Fri, Aug 26, 2011 at 12:58:00 from 75.162.91.253

GOOD LUCK at Mesa Falls!

From Neil on Fri, Aug 26, 2011 at 13:43:54 from 164.165.24.5

Good luck Jeff. Gotta run Mesa Falls again, if only to have an excuse to camp and fish in Yellowstone/IP area.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Moved to a real campsite for the weekend early, then spent the day with the kids at camp.  We did a 3 mile hike up the grade and a 4 mile bike ride up the grade (which we will run down and through the campground, right past our camptrailer!) which I will count as 2 easy miles (4 miles of running for Moxie!).

Drove to Ashton to get my race kit and ice cream, then back to camp to play in the river.  A nice camp dinner then to bed early as I had to get up at 3:45 for the race.

Runs With Moxie Miles: 4.00
Race: Mesa Falls Marathon (26.2 Miles) 02:48:43, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0026.200.000.0027.20

Got up at 3:45 and was at the Ashton school by 4:15 for breakfast (mostly coffee!).  Talked with some runners from Missoula and a guy from Boston, great people.  Waiting for the bus to leave, I jump back out to use the facilities and on the way back ran into Chuck Engle (the marathon junkie) who was racing today, here was the race for first place!  Sat next to Chuck on the bus ride (behind Dane who slipped on the bus while I was inside...awkward).  

I wore my Saucony AMPro compression socks for this race and loved them!  They helped a lot with how my legs felt, especially near the end in the heat to stave of any form of cramps!

After getting to the start, Chuck indicated that he was shooting for sub-2:40 and the course record.  I, on the other hand, was running this as a training run and somewhere in the mid 2:40's.  So, I had a decision to make early on, race with Chuck or stick with my training plan for St. George.   Did a 1 mile warmup with Chuck. 

We took off and before the first mile, it was Chuck and I out front and alone.  About mile 4, Chuck indicated he wanted to run faster...decision time.  I let him go and was running comfortably in the 6:15 range and just watched him take off.  This was a bit of a struggle but I knew that running with him and the recovery was not worth the possible win here at the expense of a chance at sub-2:30 at St. George.  This was my first mental challenge here and was the reason that my dark spot emerged so early in the race. 

Next, around mile 5-6 mile I started to have the "what the !#%$ thoughts (why so early for my dark spot?) and my hips and feet started hurting, I also dropped my gel and stopped to pick it up and saw third place about 1 minute back.  I was starting to think about dropping at the half or just running to my camper.  This lasted through mile 8 (and a quick pee stop!) and finally to mile 9.5 where we came off the forest service road and onto the pavement.  This seemed to refresh me and the darkness faded.  Hit the half at 1:22 (nice and easy) and was told I was about 3 minutes behind...Chuck was rolling!  I felt good from 12-16 running between 5:32 and 6:06) then into the campground to see my family cheering for me.  This was when I realized I really had to make a choice...pit stop or fight off the discomfort.  So, I stopped in the toilet in the campground and lost about 1 minute.  Now the hill was looming.

Ran the hill easy and well and topped it feeling mostly good.  I actually felt better here than at mile 8!  Next 3 miles were actually good miles on the rollers, but it was really hot!  I was thankful for the aid stations and kids with hoses dousing you as you ran by...thanks kids.  The last 3 miles were just junk miles, slowing to about a 6:45 on the hot, flat finish.  I knew that 2:45 was gone and 2:48 was pretty easy, so I just cruised home.  I ended up taking 4 PowerBar Gels during the race, 2 I brought and 2 I got from the aid stations (had to stop to pick them off the table, oh well!).

Chuck ended up at 2:39:30, 8 seconds faster that the old course record.  Chatted with him a bit afterwards and saw the next few marathoners finish (Dane was 6th about 3:15 range).  Stuck around for about an hour chatting with runners, the RD and getting my first place master's award.  Feeling a bit conflicted about my race today if I should have pushed harder to stick with Chuck.  Now (Sunday) I feel great with no pain, while Chuck was indicating he was toast after his run.  I feel I could have run with him but wasn't in my head to do that and I knew I was training for this race.  Overall, I feel really good about my decision and know that I actually ran faster than last year with the stops I had to take this year.   Plus, "I knew I had to race the formidable Rob Murphy next weekend at the Pocatello Half Marathon." (Is this better, Rob?).  I feel good about my 25th marathon!

Spent the rest of the day with the family, soaking in the river, having a few beers, visiting Mesa Falls, getting ice cream, and just relaxing at the last camptrip of the summer in beautiful weather!

Splits;  6:12, 6:11, 6:07, 6:17,6:20 (dropped gel), 6:19, 6:42 (pee stop), 6:15, 6:17, 6:20 (transition to pavement...thankfully!), 6:03, 6:16, 5:48, 5:32, 6:06, 6:06, 7:12 (pit stop!), 6:46, 7:28 (major part of the hill), 6:59, 6:08, 6:24, 6:24, 6:44 (hot!), 6:47 (hotter!), 6:38 (just finish!), 2:18 (0.36 miles).

 


Saucony Tangent 3 2011 Miles: 27.20
Comments
From Jake K on Sun, Aug 28, 2011 at 18:09:19 from 67.177.21.60

Nice race Jeff. Way to stick to the plan... I'm sure you would have like to have just gone after Chuck, but you probably made the right call, and the payoff will be at St George next month!

From Jon on Sun, Aug 28, 2011 at 18:22:24 from 74.177.100.34

Nice job, Jeff. And good decision- not your goal race, don't kill yourself. Get ready for SGM.

From Neil on Sun, Aug 28, 2011 at 18:28:03 from 97.121.4.242

Well played sir. Glad you came out of this race healthy and ready for a PR at SGM. See ya Saturday in Pokey.

From Rob Murphy on Sun, Aug 28, 2011 at 18:53:15 from 98.202.141.17

Interesting race.Good call on your part though. But I'm a little hurt that you didn't write "I have to tangle with the formidable Rob Murphy in the Poky Half next Saturday and I didn't want to risk running too hard".

Why was running into Dane "awkward"? Are you not a believer in the awesomeness that is Dane?

From Tom on Sun, Aug 28, 2011 at 20:53:10 from 67.199.180.90

Nice job. Sounds like you ran a smart race that will set you up for a killer St George.

From steve ash on Sun, Aug 28, 2011 at 21:06:58 from 24.10.169.210

Jeff, I did the same thing one year and it worked really well for me. Good luck at St George.

From Kory on Sun, Aug 28, 2011 at 23:44:36 from 184.155.137.220

Great wisdom to know that your goal race is coming and not risk all that you've train for in St. George.

I will see you next week at the Poky Half. Well I will see the back of you the whole time.

From Carina on Mon, Aug 29, 2011 at 00:31:20 from 204.15.86.83

Nice race/training run! Great job sticking to your plan.

From flatlander on Mon, Aug 29, 2011 at 00:42:16 from 75.196.231.56

Good job keeping your foot off the accelerator, I think it is smart to aim for St. George.

From Bret on Mon, Aug 29, 2011 at 07:49:24 from 96.243.187.166

Nice race Jeff - good job sticking with the game plan to conserve and not give in to the temptation to race. (Not that 2:48 isn't racing-fast for most of us.) Well done!

From Curt on Mon, Aug 29, 2011 at 09:34:58 from 69.20.189.206

Great race Jeff. You have far more discipline than I do by holding back. Definately the wise decision. You still put most people's race pace to shame with your easy pace. Well done.

From jtshad on Mon, Aug 29, 2011 at 12:00:21 from 204.134.132.225

Thanks everyone, it was a good day overall. I went into the race not feeling too race ready but came out ok mentally and physically which is what I wanted.

Rob, Chuck and Dane do not like each other, so it was awkward sitting close to both of them. Talked with Chuck mostly and I didn't get a chance to catch up with Dane. Dane had quite a bit of "publicity" going into the race and didn't quite live up to the hype.

From Marlin on Mon, Aug 29, 2011 at 15:22:51 from 174.253.162.210

JEFF, i was just wondering if you ran in the compression socks or not. Great run and can't wait to see everyone at the Poky Marathon.

From Adam RW on Mon, Aug 29, 2011 at 15:53:04 from 155.101.152.123

Jeff,

Way to stick to plan. I am sure that was a tough decision. But as your race report supports you know you did the right thing.

From Kory on Mon, Aug 29, 2011 at 16:01:30 from 134.50.89.24

Jeff have I met Dane? Nice job again.

From Wesley Hunt on Mon, Aug 29, 2011 at 16:16:39 from 198.8.4.24

Great race, Jeff. Your post-transition to pavement splits were really impressive...your ability to maintain focus is a great example for all of us.

From Twinkies on Tue, Aug 30, 2011 at 10:19:35 from 72.37.171.44

It was great to meet you Jeff. You ran a very smart race. 2:48 on that course is killer.

From Superfly on Wed, Sep 07, 2011 at 13:01:45 from 74.211.21.81

Nice training run man. Your going to do great at STG.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Last morning at camp, a good end to the summer break for the kids.  Got up early feeling good and made breakfast then broke camp for home.  Took the day off and just recovered and unpacked and got the camper put away.  What a great weekend!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

6 miles at 4:30am in 47:45.  Started very slow then picked it up, especially for the last 1.5 miles when we chased a bicyclist for most of that time...probably running in the low 6:00 range and felt really good!  (Mirage)

6.2 miles on a warm and breezy day at lunch in 45:40 (7:22 avg).  Ran about half of the run with Dan, started off slow then picked it to 7:25 pace, then I ran the rest at a 7:00 pace.  I felt really good, a bit stiff at the start but fine by the end.  (Tangent 1)

Saucony Tangent 1 Miles: 6.20Runs With Moxie Miles: 6.00Saucony Mirage 1 2011 Miles: 6.00
Comments
From Rye on Mon, Aug 29, 2011 at 14:30:08 from 70.58.163.66

Not me! Nice job this past weekend. Hopefully you will peak at STGM.

From ReedRunner on Tue, Aug 30, 2011 at 00:34:42 from 63.228.201.198

Good job Jeff. Looks like you're keeping it up. Are you feeling good for St. George? Is Kami looking foward to LOTOJA?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:30am, 6 miles with Moxie and Curt in 46:50.  A little stiffer this morning but felt good running easy with Curt and getting ready for Poky this weekend.  (TSD5)

Lots of friends running the Poky races (both full and half).  To name a few off the top of my head:  Curt, Lynette, McKay, Rob, Pat, Kory, Gray, Nate, Gary, Ron, Alan, Bill, Marlin, Richard, Neil, Court...wow!

4 miles at lunch in 28:04 on a hot sunny day...felt nice and easy.  (Tangent 1)

1 mile in 8:42 with my son after work.  Starting a weekly running program with him (instead of soccer this fall).  (Vibram)

Saucony Tangent 1 Miles: 4.00Runs With Moxie Miles: 6.00Vibram Five Finger Bikila Miles: 1.00TSD-5 4-11 Miles: 6.00
Comments
From Rob on Tue, Aug 30, 2011 at 11:45:54 from 72.254.44.202

I'm still working on it, but if I can convince my wife to let me come I may be there as well. For the full!!

From jtshad on Tue, Aug 30, 2011 at 11:46:37 from 204.134.132.225

Hope to see you there too!

From Rob on Tue, Aug 30, 2011 at 11:51:01 from 72.254.44.202

I have 2 reasons for wanting to do it. 1 I don't have a Boston Qualifier this year since I've been injured, and 2 I need a really good long training run before St. George.

My wife thinks it's stupid to pay $90 and drive 3 hours just to run a long training run. Non-runners just don't understand.

From Rachel on Tue, Aug 30, 2011 at 13:47:59 from 174.126.60.122

Don't forget Richard Williams, I think this will be his first full, right?

From Neil on Tue, Aug 30, 2011 at 17:31:00 from 164.165.24.5

Can't wait! Hope I don't get too carried away on the downhill. I wonder which mile you'll pass me on? I'm hoping to have a 12-15 min head start on you so I'm guessing you'll catch me by mile 5/18 or 6/19.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

6.5 miles with Gray and Nate through SRL in 46:30.  Great running with these guys, we haven't hooked up much this summer.  Good luck guys at the Poky full!  (TSD5)

No lunch run today due to work and appointments.  Will run again after work with my son.

3.5 miles at around 8pm.  1 mile with my family, 2.5 miles solo for a total of about 29 minutes.  (Vibram)

Runs With Moxie Miles: 1.00Vibram Five Finger Bikila Miles: 3.50TSD-5 4-11 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

6 slow miles early on a cooler and windy morning with Moxie.  My back was a bit stiff so this was a very slow starting and easy run.  (TSD5)

6 miles in 44:26 on a cold and windy day at lunch.  Just nice and easy to be ready for the half at Poky on Saturday.  (Tangent 1)

Saucony Tangent 1 Miles: 6.00Runs With Moxie Miles: 6.00TSD-5 4-11 Miles: 6.00
Comments
From allie on Thu, Sep 01, 2011 at 19:09:50 from 24.10.191.18

good luck this weekend, jeff.

From Rye on Thu, Sep 01, 2011 at 21:49:32 from 174.27.81.91

Cold??? Hey Jeff, did I hear right that your wife is riding LOTJA? That's awesome! Does she feel ready? Group or solo?

From Jon on Thu, Sep 01, 2011 at 21:50:59 from 74.177.100.34

Have fun, Jeff.

From jtshad on Fri, Sep 02, 2011 at 11:28:20 from 204.134.132.225

Rye, no she did not get into LOTOJA this year. Instead, she is riding a century in Payson, UT on 9/17 (all women ride).

From Kory on Wed, Sep 07, 2011 at 21:28:17 from 184.155.137.220

Jeff I believe your on track for St. George, but would try to stay fresh and maybe taper sooner to be refresher in the legs and hips.

You've done a lot this month so give your body time to be refreshed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles with Moxie in 39:24 early on a cool day (45 degrees).  Started slow and progressed to a sub 7:00 pace for the last mile.  Only run today, a mini-taper for tomorrow's half marathon. 

Head down to Poky to stay the night with the Murphy's at the hotel and let the kids play in the pool.  Nice to have the families hook up for some fun and be able to get an extra hour of sleep before the race.

Runs With Moxie Miles: 5.00Saucony Mirage 1 2011 Miles: 5.00
Comments
From Jake K on Fri, Sep 02, 2011 at 10:49:04 from 155.100.226.53

Hopefully the field will only see that bright orange singlet way off in the distance tomorrow :-) Good luck!

Race: Pocatello Half Marathon (13.1 Miles) 01:18:07, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0013.100.000.0016.10

Mixed feelings with this race.  I was feeling ok heading in the race, however at mile 4 my hips started to tighten up...but no GI issues this time.   Overall I am ok with the time considering running a marathon last weekend, but I thought I could run faster.  Top 3 and sub 6 minute pace is still nothing to be disappointed with.  Congrats to Zach for the 1:12 and Rob for winning the Master's title and running strong the last 6 miles so I couldn't close the gap.  Running a 5:43 mile 13 made me feel good but I needed to pour in on more in the previous 2 miles to catch Rob...he was just running very consistent.

Congrats mostly to all my IF running friends who had a stellar day!!!  Gray (2:43), Nate (3:06), Lynette (3:08), Curt (3:12, BQ!), Marlin (3:17), McKay (3:19), Bill (3:24), Ron (3:38), Richard (4:25) all in the full.  Plus numerous others that I saw and spoke to at the race (Neil, Court, Josse, etc.).  In the half:  Gary (1:34), Jeff L (1:24), KORY WHEATLEY (1:34, 3rd in AG!!!), Felicia (1:46), Kevin (1:45), Alysha (1:49), etc.

Splits: 5:36, 5:49, 5:59, 6:09, 5:44, 5:48, 6:06, 6:32, 6:11, 5:49, 5:57, 5:55, 5:43, 0.1 - :51.

 My hips are very sore...the sorest I have been after a race in quite some time.  Spent time with all my friends for a while then went to water park with the Murphy's for a few hours.  Now home and time for a beer and early bed time...I am tired!

I am trying not to be disappointed in this race knowing that it is all building to a run for sub-2:30 at St. George and this and Mesa Falls back to back with hopefully pay off. 

Saucony Kinvara 2010 Miles: 16.10
Comments
From Andrea on Sat, Sep 03, 2011 at 22:14:14 from 67.2.56.151

Impressive that you were able to come off your marathon and run a half the week after. Hope the hips can recover quickly - sounds like you need an ice bath!

From Rob Murphy on Sat, Sep 03, 2011 at 22:24:57 from 98.202.141.17

Awesome time today Jeff. You should be proud of your race today.

From Bret on Sat, Sep 03, 2011 at 22:27:58 from 174.252.170.217

Nice job Jeff - following a full one week later with sub 6 min per mile half is impressive.

From Teena Marie on Sat, Sep 03, 2011 at 23:49:29 from 174.27.209.174

As always ... AMAZING!!! :)

(You have some killer fast friends!!!)

From Curt on Sun, Sep 04, 2011 at 08:56:29 from 69.20.189.206

Very impressive time Jeff. You are always such an inspiration to more people than you realize. You have no need to feel anything but proud of this race. You never seem to amaze me. It was really fun to see you on the course yesterday and to see you there when I finished. Thanks for all you do.

From Jon on Sun, Sep 04, 2011 at 09:15:51 from 74.177.100.34

Man, running this time 1 week post-marathon is great.

From Kelli on Sun, Sep 04, 2011 at 10:54:21 from 71.219.67.175

Take some time to rest those sore hips! Two big races in 8 days (or would it be 7??) Nice job.

From Steve on Sun, Sep 04, 2011 at 13:38:11 from 99.204.249.43

Cool race report. Is there anybody in Idaho who runs at all, who doesn't know you?

From Tom on Sun, Sep 04, 2011 at 17:52:47 from 74.211.5.19

Great job Jeff especially considering the recent marathon. I'm sure with a little rest and taper just before the next marathon you'll have a blowout race in St George.

From flatlander on Sun, Sep 04, 2011 at 19:48:01 from 76.31.26.153

Very nice race. Take care of yourself for SGM.

From josse on Sun, Sep 04, 2011 at 23:45:40 from 166.250.0.110

I can't believe you ran a marathon a week ago and still pulled off this time. it was fun to see you run by I just wish I could have pit a rope around you and had you drag me in. That was a tough course.

From Carina on Mon, Sep 05, 2011 at 00:24:39 from 204.15.86.83

Pretty amazing that you could pull this one off a week post marathon!! Great job!!!!

From Gary Horton on Mon, Sep 05, 2011 at 01:12:09 from 74.82.148.53

It was great seeing you in Pocatello... You did great and I know you'll do great in St. George. Look at the bright side, if you ever drop something while running, most of us will be there to get it for ya.

From Walter on Mon, Sep 05, 2011 at 11:41:32 from 24.2.69.110

Shadster, you are my sunshine, my only sunshine... lol I did crazy stuff like running a half a week after a full last year. Its good that you had enough to pour it on the last bit also! Cant wait to see you down in SGM!

Oh by the way, do we have a team name for Boston? Do we sign up under that name or individually? Ill call you today with these nit pick questions.

From Neil on Mon, Sep 05, 2011 at 13:08:03 from 97.121.49.224

Very impressive performance, especially coming a week out from a full. Glad I got a chance to say hello on the course. Good luck at SGM.

From Jake K on Tue, Sep 06, 2011 at 11:40:44 from 155.100.226.53

You put down 2 solid efforts in a week's time... and you don't want to peak too early. You have the fitness, it will all come together in a few more weeks!

From Smooth on Tue, Sep 06, 2011 at 22:56:20 from 174.27.216.165

WOW!!! Very impressive time just one week after a superb marathon! You are gonna rock at SGM! CONGRATZ!!!

From Superfly on Wed, Sep 07, 2011 at 13:01:19 from 74.211.21.81

I'm finally getting caught up on my blogging... Sorry I'm late. Don't worry too much about a not so great race. The fact that it was just after the full is a big deal. Keep you goal in sights and we'll see ya soon.

From Adam RW on Wed, Sep 14, 2011 at 22:06:29 from 155.101.152.123

Key point is that this is a buildup to STG. Meaning you still have it in the tank for when it will count...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today, just recovery from the sore hips.  Spent the day at the East Idaho State Fair with my family in great weather and had some fair food...dutch oven lunch, Tiger Ears, Ice Cream!  Saw lots of folks...Marlin and Mauri, Gray and Kari, Mike C. (RD), Zac B. (the winner of the half)and his girl friend, etc.

We had Andrea and Rocky over last night (have been trying to hook up outside of early morning runs for months!) and had some great conversation, beer, Chianti, and Key Lime pie!  I will need to really watch my food intake on Monday!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

15 miles in 1:56 this morning in great (cool) weather.  2 miles to SRL to meet Marlin for an easy 5 miles.  3 miles back home for a pit stop, fuel and to pick up Moxie.  Back out for another 5 miles to Community Park and back.  Good recovery run.  I will get out again this evening with Justin for our weeknight run.

1 mile with Justin and Moxie before dinner in 8:45.

Runs With Moxie Miles: 6.00Vibram Five Finger Bikila Miles: 1.00Saucony Mirage 1 2011 Miles: 15.00
Comments
From Rye on Mon, Sep 05, 2011 at 17:36:36 from 75.174.15.219

Nice race over the weekend! Hope the body recovers well and you have no issues with your hip. I have come to appreciate running injury free.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

7 very easy miles with Moxie on a cool morning.  Nothing special, just more easy recovery for this week.  (TSD5)

4 miles in 25:57 at lunch on a warm and sunny day on the desert.  A bit harder than it should have been, but I progressed up to a good pace the last mile or so.  (Tangent 1)

1 mile with my son in 8:30, he is looking good and getting ready to move up in the mileage.

Saucony Tangent 1 Miles: 4.00Runs With Moxie Miles: 7.00Vibram Five Finger Bikila Miles: 1.00TSD-5 4-11 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.220.000.000.0012.22

8.12 miles in 1:04 early with Lynette.  Gray and Nate were no shows so we just went out for nice progression run, starting slow and finishing in the 7:20 range.  We chatted with Alana and Shan for a bit...a good morning run!  (Launch)

4.1 miles in 31:33 with my high school buddy Ron around the neighborhoods on a nice night for running.  Chatted and talked about life and running and his Wasatch 100 run this weekend and the St. George marathon.  Good run with an old friend.  Got an offer to be a pacer for Ron's last 25 miles at Wasatch 100...hmm...(Mirage)

Brooks Launch 2010 Black Miles: 8.12Saucony Mirage 1 2011 Miles: 4.10
Comments
From Rye on Wed, Sep 07, 2011 at 15:19:38 from 70.58.163.66

You must have headed to SRL this morning. I thought I might bump into you this morning. I probably need to head out much earlier to catch you.

From jtshad on Wed, Sep 07, 2011 at 19:32:44 from 204.134.132.225

Nope, we went down Sunnyside to Hitt Rd then turned around. We were out at 4:30am...insane! What a great morning for a run!

From Jon on Thu, Sep 08, 2011 at 20:38:48 from 74.177.100.34

Are you going to pace?

From jtshad on Fri, Sep 09, 2011 at 12:53:39 from 69.20.183.178

Nope, couldn't clear my calendar for the weekend and it really didn't fit into my plan for St. George.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

4:30am...7 miles in 56:30 with Moxie.  Curt was out and caught up with me and we ran a couple of miles together...he is looking good after the BQ this past weekend.  No lunch run today (again) due to work commitments but I will try to get a few miles in while the kids are at Taekwando tonight.  (Mirage)

4.2 miles after work in 32:10.   (Vibram)

Runs With Moxie Miles: 7.00Vibram Five Finger Bikila Miles: 4.20Saucony Mirage 1 2011 Miles: 7.00
Comments
From Shan on Thu, Sep 08, 2011 at 09:42:04 from 72.24.23.123

beautiful stars out this morning!! Nice running Jeff!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

I slept in this morning and went out for a short run at 6am with Moxie before the kids got up.  5 miles in 37:30 along Sunnyside.  

Then after getting the kids ready for school, I did 0.75M untimed home from school after walking with them.

Back out for some more with Moxie and Kami (!) for about 1 mile before Kami wanted to head back (taking a break from her training from next week's century ride in Payson, UT).  I finished off 8.25 miles at an average pace of 7:03.  Ran through SRL and ran the uphill section faster than the downhill (all sub 7, around 6:30-6:45 pace). 

Now for a day off to spend with Kami and the family.  Taking the kids to watch the Tiger-Grizz XC meet at Freeman this afternoon then a BBQ tonight at a friends house. 

Brooks Launch 2010 Black Miles: 14.00Runs With Moxie Miles: 6.00
Comments
From crhudman on Fri, Sep 09, 2011 at 13:29:26 from 207.225.37.253

Hey, Jeff finally decided to get an account to try to network a little better with the runners in the area. It's getting lonely running by myself all the time. Where and when do you guys run most of the time. I would like to get into some group runs if it would work. Thanks Craig Hudman

From Kory on Sat, Sep 10, 2011 at 10:22:50 from 184.155.137.220

Good visit... but I lost you in the mix of all the people. Very good seeing you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.104.000.000.0018.10

A great group run this morning.  I ran with Curt, Gray and Lynette and Andrea biked around with us as we were running.  Ran through SRL and around the greenbelt into Freeman Park and back to the bank.  A total of 13.6 miles for me in 1:34:20 (6:57 avg.).  Started easy in the mid to low 7:00 range, then Gray and I started to push the pace with Curt and Lynette not far behind.  The last 4 miles were sub-6:30, the last full mile at 6:11 pace.   

Ran home and got Moxie for a short 4.5 mile to get her out and cool down and get my mileage goal for today.  34:30 for the run, the last 2 miles a death march as I was now tired.  Total of 18.1 miles for the day in a total of 2:08:50.  

Runs With Moxie Miles: 4.50Saucony Mirage 1 2011 Miles: 18.10
Comments
From Rye on Sat, Sep 10, 2011 at 13:02:32 from 174.27.123.67

Nice run Jeff! Just about perfect weather this morning.... Watching any tennis today?

From jtshad on Sat, Sep 10, 2011 at 13:08:23 from 69.20.183.178

Thanks! I may watch some if I have time, too bad Roddrick lost to Nadal. Now I am rooting for Djockovic!

From crhudman on Sat, Sep 10, 2011 at 13:28:53 from 207.225.37.253

A little bummed I missed the group run this morning. I will get up there. Thanks for keeping me posted. Would have loved run with you guys. Ended with 21 in 2:28 on a pretty hilly route.

From Marlin on Sat, Sep 10, 2011 at 13:58:10 from 174.27.104.131

Nice job Jeff, and some great miles this week.

From Curt on Sat, Sep 10, 2011 at 15:06:28 from 69.20.189.206

Nice run today Jeff. Those group runs are always enjoyable. It was fun and torturous at the same time to chase you and Gray.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 slow easy miles in 40:55 with Moxie on a beautiful morning before church.  

Runs With Moxie Miles: 5.00TSD-5 4-11 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.000.000.008.00

4:15am...8 mile progression run in 59:20 with Moxie.  Started slow at around an 8:12 pace then continued to pick it up until the last 2 miles were at slow MP.   Now off for a quick business trip.  (Launch)

Congrats to Sam Stosur at the US Open for destroying Serena Williams after Serena's ugly tirade...a true lack of good sportsmanship.

After meetings, it was 98 degrees outside.  Decided a cold beer and Monday Night Football sounded like a better offer!

Brooks Launch 2010 Black Miles: 8.00Runs With Moxie Miles: 8.00
Comments
From Rob Murphy on Mon, Sep 12, 2011 at 16:31:40 from 205.127.70.66

Most of my races could be called "regression runs".

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4:15am...still 75 degrees and lots of lightning out all around.  6 miles from the hotel in 45:20 before heading to the airport to fly home.  (Mirage)

6 miles in 44 minutes at lunch after getting back from my business trip.  Now for a work/dinner meeting and a full day of activities tomorrow (thus no lunch run on Wednesday).  (Launch)

Registered for the Boston Marathon today!

Brooks Launch 2010 Black Miles: 6.00Saucony Mirage 1 2011 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 early easy miles with Moxie on a beautiful morning.  I will try to get a second run in today depending on my work schedule.  

Brooks Launch 2010 Black Miles: 6.00Runs With Moxie Miles: 6.00
Comments
From crhudman on Wed, Sep 14, 2011 at 11:39:41 from 69.20.180.92

Running with the dog does help out. Mines only a year old and has just really started logging a lot of miles with me. Busy schedule it looks like. 15 days until St. George.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.005.000.000.0017.00

10 miles with Curt this morning at 4:30am.  Up and back down Sunnyside Hill to the dump.  5 miles up in 45:30, 5 miles back down in 30:30.  Uphill into the wind the whole way, in the dark, with lots more traffic on the road than one would expect at this hour (at any hour of day, really!).  Ran down nice and easy.  Gray was going to meet us (and suggested it) and then dogged us!!!  (Mirage)

5 miles on a nice day at lunch in 36:50.  Nice easy jog around the river and back to get some fresh air and destress.  (Tangent 1)

2 mile walk to get rid of frustration.  After dinner, a 1 mile run with my son in 8:07...even with him having stomach issues (and 2 stops).  Great job!


Saucony Tangent 1 Miles: 5.00Vibram Five Finger Bikila Miles: 1.00Saucony Mirage 1 2011 Miles: 10.00
Comments
From Rye on Thu, Sep 15, 2011 at 18:21:52 from 75.174.18.241

I headed off to work before four this morning on sunnyside towards Boulevard. Missed ya again! Nice running as usual!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Got up and out the door at 5:30 and met Curt for a 7 mile run in warmish but windy conditions.  Then went home and picked up Moxie for a few more miles.  11 miles total in 1:24:30.

Off to Orem, UT today for Kami to ride the Wonder Woman Century in Payson on Saturday.  I will probably due a longish run from the Memorial Park up Payson Canyon after her ride starts. 

Runs With Moxie Miles: 3.30TSD-5 4-11 Miles: 11.00
Comments
From Tom on Fri, Sep 16, 2011 at 18:04:33 from 137.65.56.2

Good luck to Kami in her Century. And I hope that Payson Canyon run works out well for you. BTW I didn't mention this in the email but in case it's still dark watch out for the cattle guard around mile 4. And watch out for them bears too!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.005.000.000.0018.00

Got up at 5:15am (in Orem) so we could make it to the start of Kami's century ride (Wonder Woman all women's ride) in Payson.  Got her off for her 7:30am start and then went for a run up Payson Canyon.  4 miles up, 4 miles back down the another 2 miles on the hills in Payson for 10 miles in 1:06:40.  A good run! 

Then I drove out the Goshen to catch Kami at mile 40 of her ride.   Ended up drive up through Goshen Canyon to see her (cool canyon!!).  Then once she was off for her loop (42 to 58 was a big loop back to the lunch stop) I went out for another 5 miles in 35 minutes.  I was chased by 2 ankle biter dogs for about 0.25M and was running a 4:30 mile pace to keep them off my feet.   I spent about 45 minutes with Kami at lunch then she was off.  I saw her again at mile 70 and 77 then went back to Memorial Park in Payson to watch her finish. 

I ran 3 miles in 22 minutes then waited for Kami.  Unfortunately I mis read the map and was waiting at the wrong corner for her to come into the park (the riders came in from 2 different directions).  She finished strong riding a true 100 miles at a solo 18 mph speed!

We drove up to SLC and checked into the hotel then had dinner at PF Chang's.  Now to catch up on sleep and get rested after a great day!

Saucony Mirage 1 2011 Miles: 18.00
Comments
From Tom on Sat, Sep 17, 2011 at 23:45:00 from 67.199.180.90

Glad you were able to get some miles in, albeit a bit piecemeal. Nothing like some ankle-biter speedwork to get the heart rate up!

Big congrats to Kami on a great race!

From Jon on Sun, Sep 18, 2011 at 11:05:49 from 74.177.125.83

Sounds like a successful trip. Big congrats to Kami on an awesome 100.

Saw a pic of Lynette, too- looks like she had a good TOU (pic 51 in the gallery http://www.hjnews.com/photography/2011/09/17/top-of-utah-marathon-2011/

From Rob Murphy on Sun, Sep 18, 2011 at 16:17:00 from 98.202.141.17

!@!*!% - I failed to get your message last night and now I'm really cranky.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles in 56 minutes.  We slept in and I didn't leave the hotel until 7:30am.  Ran up 400S to 900E then over past 900S.  I turned around ran down 900S and found Liberty Park so I ran a bit in the park then back to the hotel.  

After checking out, we went back to Liberty Park to visit the Tracy Aviary.  As we were leaving, I saw Allie and James and stopped and chatted for a bit before heading home.  A good weekend getaway!

Saucony Mirage 1 2011 Miles: 7.00
Comments
From allie on Mon, Sep 19, 2011 at 08:54:27 from 24.10.191.18

it was nice meeting you yesterday. thanks for stopping and saying hi -- i was thinking we probably looked 90 years old as we slowly hobbled our way around the park. i'm glad you had the chance to run through the park a bit -- it's definitely one of the "hot spots" in SLC!

congratulations to your wife on her bike ride. have a nice week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

4:30am...3 miles with Moxie in 20:49 before heading out on an early flight for a quick business trip. (Mirage)

6 miles around the rolling hills from the hotel before dinner with the guys. Humid but nice temp. (Launch)

Brooks Launch 2010 Black Miles: 6.00Runs With Moxie Miles: 3.00Saucony Mirage 1 2011 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

4:30am...5 miles in the dark humid morning on the hills. There are no shoulders on the roads here so running can be treacherous. Heading home after meetings.

Brooks Launch 2010 Black Miles: 5.00
Comments
From Wesley Hunt on Tue, Sep 20, 2011 at 20:30:59 from 99.25.245.254

Be careful out there, Jeff, and have a safe trip home.

And I've been meaning to ask (and I apologize if you posted this already), are you running Boston next April?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

4:30am...mornings are getting cooler, it was only 40 degrees today for my early morning run with Moxie.  I was tired after a long day of travel yesterday so this was just an easy run.  Only run today due to work schedule and tapering. 

Runs With Moxie Miles: 7.00TSD-5 4-11 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

4:30am...7 miles with Moxie in 53:30 on a cool morning.  Started slow then progressed up to about 7:00 pace for the last mile.  Likely only run for the day unless I go out with Justin afterwork today. 

Brooks Launch 2010 Black Miles: 7.00Runs With Moxie Miles: 7.00
Comments
From crhudman on Thu, Sep 22, 2011 at 12:35:30 from 207.225.37.253

I shot Curt a message earlier this week. If you guys are running something around 13 on Saturday morning I would like to come up and run with you. Just let me know.

From jtshad on Thu, Sep 22, 2011 at 13:00:49 from 204.134.132.225

I saw your comment and talked to Curt this morning when I saw him out running. Saturday would work, how about 6:30am at the corner of Sunnyside and Park/Rollandet?

From crhudman on Thu, Sep 22, 2011 at 13:03:10 from 207.225.37.253

I'll be there. Do you park at the church or the bank?

From jtshad on Thu, Sep 22, 2011 at 13:04:17 from 204.134.132.225

Either one, it doesn't matter...we will find you

From Kory on Fri, Sep 23, 2011 at 01:52:05 from 184.155.137.220

How are you feeling for St. George. Need to call you to see how things are.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

I slept in this morning until the kids got up for school (8.5 hours of sleep!) and went for a run after walking them to school.  10.1 in 1:10:00 for a 6:56 average pace (with Moxie).  36 minutes for the first 5 miles, 34 minutes for the remaining 5.1 miles for a good negative split run.  We ran from the school through SRL to Broadway and back.  A good run this morning.

The kids and I are going it alone this weekend as Kami left for Phoenix yesterday with a friend for the "Women of Faith" conference.  A good break for her and a good time for the kids and I to have some fun with just Dad.  

Brooks Launch 2010 Black Miles: 10.10Runs With Moxie Miles: 10.10
Comments
From Superfly on Fri, Sep 23, 2011 at 12:40:39 from 74.211.21.81

Good job getting to sleep in today. Have a good weekend with the kidos. See ya next week

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.002.000.000.0013.00

A great morning run!  3 miles easy with Moxie then 8 miles with friends (Craig, Curt, Gray, Lynette and Nate) through SRL and around the greenbelt.  After dispersing, I ran the long way home to finish off 13 miles in 1:33:35 (7:12 avg).  Everything felt good and it was a comfortable easy pace.  

Now for a day with the kids!

Runs With Moxie Miles: 3.00Saucony Mirage 1 2011 Miles: 13.00
Comments
From crhudman on Sat, Sep 24, 2011 at 12:20:19 from 207.225.37.253

Thanks. It was great to run with you guys. I really enjoyed the company. I'll be sure to make it up as often as I can.

From Rye on Sat, Sep 24, 2011 at 13:24:17 from 174.27.78.215

Jeff ... when my wife leaves and I am in charge, she usually takes the hair clippers. Seems like I get bored and I shave my head and my 11 year old son's head, then I go after the dogs. Hopefully you have better things planned for your family this weekend. I really enjoy the time I get with my kids alone. Nothing replaces a good marriage team! Have fun this weekend.

From Kory on Sat, Sep 24, 2011 at 14:12:19 from 184.155.137.220

Nice long run before STG. Your clicking on all cylinders. How do you like the Saucony Mirage shoes? I really hope you have a good race. If you have time stop by Pocatello on your way back.. only if you have time..

From Curt on Sat, Sep 24, 2011 at 15:11:47 from 69.20.189.206

Glad I caught up to you guys this morning. Nice pace you guys forced upon me this morning. Always enjoy it.

From Tom on Sat, Sep 24, 2011 at 18:03:54 from 67.199.180.90

Great job on the run, looks like you are ready for a great race next week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles with Moxie in 35:16 before church on a nice morning for a run. 

Kami returns from Arizona today...yeah!

Runs With Moxie Miles: 5.00TSD-5 4-11 Miles: 5.00
Comments
From Alana on Sun, Sep 25, 2011 at 11:36:29 from 69.20.189.206

THANK YOU! Jeff I really needed to see you this morning. I finished my run and feel stronger mentally because of it. Thanks for your inspiring words and advice. Your awesome.

From ReedRunner on Mon, Sep 26, 2011 at 01:08:33 from 63.228.201.198

Hi Jeff, It was good to get your note the other day. Great ride by Kami. She and Lisa need to ride. Lisa is going to bring her bike and ride up Snow Canyon to cheer for me there. Not sure if Kami wants to join her since she has the kids to take care of too. We're headed down Friday afternoon. Let's talk sometime soon. Sounds like you're running well!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

4:30am...warmer morning (60 degrees), 7 mile progression run with Moxie.  Started off at 7:54 and progressed to just under 7:00 pace by the last mile to finish in 50:30.  Full on taper for the marathon on Saturday so this is my only run for the day.  I have a massage this afternoon to work out the last few kinks and aches. 

Runs With Moxie Miles: 7.00TSD-5 4-11 Miles: 7.00
Comments
From sflores on Mon, Sep 26, 2011 at 10:29:06 from 65.202.194.194

Looking good Jeff!! Best of luck this weekend. I look forward to reading your blog after the race. Hopefully you will hit your target of 2:30 this year!

You deserve it!

From Jeff L on Mon, Sep 26, 2011 at 10:41:14 from 74.81.227.108

Good luck this weekend.

From Seth on Tue, Sep 27, 2011 at 12:13:40 from 199.188.28.8

I could have used a message during my taper this year. Good idea. Good luck at St. George!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

4:30am...5 miles with Curt in 38:44 for a nice easy taper week run.  A bit sore after yesterday's massage but felt better by the end of the run.  Getting antsy for the race on Saturday.

Saucony Mirage 1 2011 Miles: 5.00
Comments
From ReedRunner on Tue, Sep 27, 2011 at 17:08:30 from 216.51.58.2

I wish you'd quit out-tapering me! I'm running 4 tomorrow. You have to run 6! Way to be smart. You'll be glad.

From Jon on Tue, Sep 27, 2011 at 22:47:47 from 74.177.125.83

Good luck. You'll do great.

From Rye on Wed, Sep 28, 2011 at 00:38:48 from 75.174.14.230

Have a great race this weekend! Have fun!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

4:30am...5 miles with Moxie in 37 minutes on a nice morning.  Last 2 miles were 6:40-6:45 pace and felt very easy.  

Runs With Moxie Miles: 5.00Saucony Mirage 1 2011 Miles: 5.00
Comments
From Sammie Howard on Wed, Sep 28, 2011 at 08:24:09 from 78.32.130.9

ahhh your still training at insane hours..... well done Jeff :)

From Rob Murphy on Thu, Sep 29, 2011 at 15:19:30 from 205.127.70.66

Hey Jeff - really hoping we can meet for brunch/lunch/whatever on Sunday when you're on your way back through.

You will do great Saturday, I can feel it.

From crhudman on Fri, Sep 30, 2011 at 00:02:54 from 75.249.165.242

Thanks for the call. Been a tough few days. I hope I can hold up and still run ok here at St George.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today, my traditional day off before a marathon.  A travel day with the family spending the afternoon in Zion National Park...beautiful!

Got to St. George and got to the condo.  Took the kids to swim with the Clarke's in the evening before bed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.000.000.004.00

Slept in and went out for a run about 7:15.  4 miles in 29:25, 1 mile at MP in numerous pick ups up to a 0.25M stretch.  About 0.5M with Tom then chatted afterwards while stretching.  

Getting antsy for the race.  A day in the warmth...expo, pool, dino museum, etc.

Saucony Tangent 3 2011 Miles: 4.00
Comments
From Claudio on Fri, Sep 30, 2011 at 18:04:50 from 74.103.99.138

Good luck with your race tomorrow!

Race: St. George Marathon (26.2 Miles) 02:38:54, Place overall: 19, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.220.000.0026.22

Got up at 3:30am and was out the door with Tom, Kim and Terry to get to the buses by 4:45. I had my traditional breakfast (Poptarts, banana) and some PowerBar Ironman Peform drink.  Met up with Clyde, Dave, Logan, Steve, James, Mike, etc. for the ride to the start.  Chatted with Bill Mandler in the elite area, then got in the corral and met up with the guys including Walter and Ben with whom I was going to run with to try and hit 2:30 or less.

Started off in a large group and ran the first 7 miles with the guys (Clyde, Dave, Walter, Ben, Joe, Justin, Tyler and myself and another 1 or 2 guys).  Running up Vejo, Walter and I hung back and ran a slightly slower pace and let the group go hoping to make up the time on the downhill.  By the top of Vejo, we were about 15 seconds back.  I had placed PowerBar Gels and PowerBar Ironman Perform sports drink out on the elite tables and they really helped today with my energy level and the heat.

At mile 10, my insides really started to tumble and I had to stop at mile 12 for a pee break and in the the port-o-potty at mile 13 for about 1 minute.  Walter had put some distance on me and a few others had gone by, but I started to feel better and picked up the pace.  I was running better but so was everyone else and I was not making up any distance.  I knew now that sub 2:30 was gone, but still had hopes for faster than last year.

Around mile 18 I started to catch back up with some of the others but a couple of guys caught me as well.  I passed Joe and Walter at mile 22 and was running ok, but not at the pace I needed to hit 2:30-2:34 range.  Coming into town, I passed 2 more guys then caught and dropped a guy at mile 25.5 (I have learned that you hammer by them so they are not tempted to go with you) and ran home into the finish just behind another guy (Ryan Jonson) at 2:38:54.  

My splits this year were either pretty much on the mark or about 30 seconds slower than I needed to hit my "A" goal.  Overall I am not really happy with the time as the weather wasn't as hot overall as last year (but it was the hottest starting temp in race history), but also can take the time considering the lack of good quality training this summer due to other life priorities (family, camping, work, etc.). 

It was really good to see all the guys and gals and hang out for a while.  I stuck around for a massage and some of the awards ceremony, then went back to the condo for about 3 hours at the pool with the kids (talked to Tom and Terry and another master's runner acquaintance named Kerry Green).

Another decent run, at least it was the fastest for this year and lower than my average for 26 lifetime marathons.  Heading home tomorrow, hoping my hips, ankle and foot start feeling better.

Here are my splits from the 3 years I have run this race:

2007 actuals

2010 actuals

2011 actuals

1-  6:00

5:44

5:49

2-  6:05

5:50

5:53

3-  5:42

5:32

5:41

4-  5:37

5:30

5:24

5-  5:47

5:38

5:45

6-  5:32

5:23

5:25

7-  5:29

5:19

5:30

8-  6:35

6:32

6:36

9-  6:20

6:23

6:24

10-  6:16

6:15

6:17

11-  6:33

6:30

6:41

12-  6:10

6:01

6:40

13-  5:51

5:48

7:05

14-  5:47

5:52

5:57

15-  5:27

5:26

5:34

16-  5:14

5:22

5:30

17-  5:30

5:46

5:56

18-  5:31

5:49

5:57

19-  5:56

6:14

6:29

20-  5:42

6:01

6:07

21-  5:21

5:39

5:55

22-  5:51

6:11

6:17

23-  5:31

5:52

6:02

24-  5:27

5:52

6:06

25-  5:44

6:08

6:15

26-  5:54

6:21

6:13

0.2- 1:17

1:14

1:26

2:32:09

2:34:12

2:38:54



Saucony Tangent 3 2011 Miles: 26.20
Comments
From JamesH on Sat, Oct 01, 2011 at 23:09:34 from 208.117.127.7

Good to see you again Jeff. Nice job today.

From Jon on Sat, Oct 01, 2011 at 23:32:38 from 74.177.125.83

Sorry you weren't real happy, but sounds like you found some bright spots- especially how this was your fastest marathon this year. Nice work.

From derhammer on Sun, Oct 02, 2011 at 00:14:12 from 70.113.125.159

Nice job, Jeff, especially in the less-than-ideal conditions. A stop at a port-a-potty and the heat and you were only 4 minutes off of your PR. Sounds impressive to me.

From flatlander on Sun, Oct 02, 2011 at 00:20:24 from 74.211.24.206

Same as DH for me, you were apparently in shape to get a PR if conditions had lined up better today. Great job, I think maybe the cloud cover kept the temperatures down just a little bit, although it was still plenty hot by the time I finished.

From allie on Sun, Oct 02, 2011 at 00:44:50 from 24.10.191.18

great race, jeff. i'm impressed by your consistency and your ability to pull off so many solid marathons in a year. nice job today.

From Kory on Sun, Oct 02, 2011 at 01:18:26 from 184.155.137.220

Great run Jeff enjoy the time with your family you've earned it.

From Adam RW on Sun, Oct 02, 2011 at 01:25:52 from 67.182.248.141

I think your 26th marathon is very significant as far as this 26 mile race goes. Sorry the weather didn't behave itself...

From Steve on Sun, Oct 02, 2011 at 01:28:55 from 173.116.60.0

Your training sounds like mine this year, just too much else going on. That's a great time!

From Rob on Sun, Oct 02, 2011 at 11:09:50 from 204.15.86.95

Hey Jeff, it was good seeing you again . Nice job today your consistency is very inspiring.

From Tom on Sun, Oct 02, 2011 at 11:24:35 from 74.211.5.19

Great job Jeff. Very solid performance as usual. It was great to get to know you are your family a little better.

From Superfly on Sun, Oct 02, 2011 at 11:29:53 from 74.211.21.81

Good job Jeff and thanks for being such a great guy. Sorry about the porta potty stops. Hope that you can figure out how to prevent that in the future. Hope the family had a fun weekend down here and have a safe drive home.

From Dan S on Sun, Oct 02, 2011 at 11:48:14 from 174.126.27.143

Excellent run Jeff. Sorry to hear that your stomach did not cooperate, but you recovered and still made a great time.

From Gary Horton on Sun, Oct 02, 2011 at 12:26:42 from 63.224.118.66

Nice job Jeff! It was a hot race but you did great. We need to start that running club in IF.

From Marlin on Sun, Oct 02, 2011 at 14:28:49 from 174.27.104.131

You are incredible!!!! Very nice Jeff that is a great time. We are very proud of you. have a great time down there and have a safe trip back home.

From Predog on Sun, Oct 02, 2011 at 15:19:16 from 75.162.111.13

Hey nice job on the race yesterday. I now know the feeling of not being satisfied, but you still ran well. It was good to meet you in person.

From Seth on Sun, Oct 02, 2011 at 17:16:36 from 67.177.36.131

Nice run! They can't all be perfect, but it must've felt good passing people up to the very end.

From Walter on Sun, Oct 02, 2011 at 22:07:07 from 24.2.69.110

It was a real gut wrenching day Jeff. We can concentrate on a great spring marathon together! Put it out of your mind and lets kick some but my friend!

From Curt on Sun, Oct 02, 2011 at 22:25:41 from 69.20.189.206

Sorry to hear you didn't hit your goal Jeff, but it was a very impressive race. Your pace is unbelievable and you should be proud of it. You inspire so many people around you with all you do. Congrats on another marathon.

From Little Bad Legs on Sun, Oct 02, 2011 at 23:31:09 from 68.186.75.3

26 marathons?! That's an accomplishment in itself. Sorry the day didn't turn out quite as you hoped. Quicker races in the future are yours to be had. Enjoy the downtime as you recover for the next one!

From JimF on Sun, Oct 02, 2011 at 23:35:29 from 166.205.14.27

Impressive how you consistently run good marathons. It is a testimony of your dedication. Hope you get to enjoy some more family time while there

From Merri on Mon, Oct 03, 2011 at 10:33:53 from 160.7.252.148

Way to go! I am in awe!

From Dave S on Mon, Oct 03, 2011 at 11:36:02 from 4.254.223.108

Nice job! it's impressive to see how fast you continue to run. Even your mediocre races are smokin fast.

From TBean on Mon, Oct 03, 2011 at 12:10:40 from 63.241.173.64

Great to meet another blogger and your family. You had a good run. We can always keep hoping for the next Great run where everything works out just right.

From josse on Mon, Oct 03, 2011 at 12:49:57 from 166.250.0.237

Great job on a very hot, tough day. It was fun seeing you fly down snow and race to the finish.

From Lily on Mon, Oct 03, 2011 at 15:20:26 from 67.199.178.210

Way to go! You're a stud!

From Bret on Tue, Oct 04, 2011 at 09:40:26 from 64.128.133.66

Jeff - sorry coming late to the comments - but I have been away; Nice work on the race with warm conditions; You really ran very well even if it did not quite meet your own high standards.

From Jake K on Tue, Oct 04, 2011 at 12:17:53 from 155.100.226.53

Nice job Jeff. It obviously wasn't an across-the-board PR day. You've been incredibly consistent this year... I know you didn't get the breakthrough run you were hoping for, but you've had lots of excellent races, and seems like you've been having lots of fun w/ the family as well, which is the most important thing.

I'm pretty envious of your upcoming R2R2R run!

From sflores on Tue, Oct 04, 2011 at 14:48:09 from 65.202.194.194

Great job!!! If you didn't have to make pit stops you would have been close!!!! either way kick please do not swear time!!!

From Paul on Sat, Oct 08, 2011 at 12:00:41 from 24.10.141.104

Nice job out there Jeff. It's a solid run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Wow, my calves are hammered!  At least my hips and ankle feel better this morning.  Long drive home today so hopefully I can survive the ride.

Spent a couple of hours visiting with the Murphy's in SLC, great time chatting, letting the kid's play and burn off some energy and talking about the R2R2R in 3 weeks.  Had some good conversation about the race yesterday as well.

I have come to the conclusion that my racing results this year have been a bit lackluster as I have focused of the balance of my life roles as opposed to pouring excess energy and thought into running.  Kids, family, work and church have taken a lot of my focus and time and my training (at least "quality time" and speedwork) just have not been there.  I have put in a heavy amount of miles and my endurance is good and I have enjoyed running for fun and stress relief.  I have not really missed the "stress" of big workouts except for at races where my mind is thinking I can do things that my body and training just are not ready for.  But, the rest of my life has been good and I have been blessed with so many good things that a few "bad" races just doesn't matter in the big picture.

I think I have also come to realize the appeal of trails and ultras that Jon found in the approach to training differently and will see how the translates to a real trail run later this month with Rob, Steve (and maybe my friend Gray who is think of joining us!) in the Grand Canyon.

Comments
From Tom on Mon, Oct 03, 2011 at 10:35:46 from 67.199.180.90

Glad to see you got home safe and sound. I like your perspective on "bad" races vs the big picture, this is exactly what I've been thinking about as well as I've reflected on the last couple years.

Best of luck to you in the R2R2R.

From Superfly on Wed, Oct 05, 2011 at 12:57:02 from 74.211.21.81

Good to find the right balance. Your doing great at it.

My calves haven't been sore at all... but quads are JACKED!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

3 easy early miles with Moxie, mostly to get her out.  Calves are still trashed so this was slow. (TSD5)

4.25 miles at lunch on a beautiful day.  I had to get out and do an easy run in this weather with the forecast that is upcoming.  Forgot to take my racing shoes out of my bag so ran in my Tangent 3. 

Runs With Moxie Miles: 3.00Saucony Tangent 3 2011 Miles: 4.25TSD-5 4-11 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 easy miles with Moxie in a rain.  Calves still tight, almost didn't go out but Moxie needed the run.  Only run today due to work and need for recovery time.

Runs With Moxie Miles: 3.00TSD-5 4-11 Miles: 3.00
Comments
From crhudman on Tue, Oct 04, 2011 at 14:53:04 from 207.225.37.253

Thanks, Jeff. I know I'm pretty hard on myself and sometimes it takes others to get my perspective in check. I'm probably a little more open on this blog than I should be, but sometimes my feelings just come out and you and Curt have been a great support. I only went today because my dog made me as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles early and easy with Curt and Moxie.  Curt is in full on taper and I in recovery so this was slow.  Wore the new Xodus trail shoes to try them out...pretty nice but jury is still out for another run or two.

Runs With Moxie Miles: 5.00Saucony Xodus 2011 Miles: 5.00
Comments
From Rye on Wed, Oct 05, 2011 at 21:52:48 from 174.27.109.71

Hey Jeff, wanted to say good job in the race even though you would have liked to have gone below 2:30. You do a great job at jungling life. Good luck with all of lifes goals!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No early morning run.  Woke up to rain, wind and 38 degrees...decided to rest and get an extra hour of rest/sleep for this recovery period.  I will try to get out at lunch time in warmer (but I am sure still wet) weather. 

UPDATE:  No lunch run, it is snowing and 33 degrees with a stiff breeze and and I have is shorts, long sleeve shirt and light jacket.  Today may end up just being a day off unless I decide to head to the gym after work (or hit the TM at home for a few miles).

Comments
From Rachel on Thu, Oct 06, 2011 at 21:08:44 from 67.42.47.252

OMGosh, it isn't even Halloween yet?? IF can usually make it to at least Halloween, jeez!

From Jon on Thu, Oct 06, 2011 at 21:39:46 from 98.71.176.77

Snow?

From Mauri on Thu, Oct 06, 2011 at 22:10:31 from 174.27.104.131

I did the same thing today. Didn't get a run in. Not quite ready for the snow. I'm dreading going to the gym and TM.

From jtshad on Fri, Oct 07, 2011 at 08:06:43 from 69.20.183.178

Jon - not snow...blizzard!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Got up to another blizzard outside...yuck!  Drove to the gym only to find a power outage and the whole section of town in the dark, so I turn around and head home for a run on the TM in the basement.  6 miles in 41:15...hot and no air flow down there, I am not ready for TM weather.  

Day off with the family (4 day weekend in fact!) in horrible weather.  I hope it does indeed improve over the weekend and next week so I can winterize around home (camper, a/c, sprinklers, deck furniture) and we can harvest some more apples and plums (assuming they survive these past 2 days!).

Brooks Launch 2010 Black Miles: 6.00
Comments
From Rob on Fri, Oct 07, 2011 at 09:11:56 from 72.254.27.140

Hey, the weather looks perfect for marathoning down in St. George :) Why couldn't they have waited 1 more week?

From jtshad on Fri, Oct 07, 2011 at 09:23:43 from 69.20.183.178

No doubt, I wish I was back there now! Start feeling better!

From crhudman on Fri, Oct 07, 2011 at 18:08:12 from 207.225.37.253

Any type of a group run tomorrow? I'm up for about anything.

From Superfly on Fri, Oct 07, 2011 at 18:46:41 from 74.211.21.81

Yeah this morning at my house it was 39!!! Pretty big jump from the 76 it was on marathon morning. Highs have been around 60. Crazy that last week it was like 98 everyday.

From Jon on Fri, Oct 07, 2011 at 21:11:15 from 98.71.176.77

http://www.amazon.com/Lasko-20-Weather-shield-W-Thermo/dp/B000RMFIM6

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

5:30am...10 miles in 1:18:01 on a windless and warmer morning than expected (40 degrees).  Ran with Craig and Lynette through SRL to John's Hole bridge and back home.  Pushe mile 9 pretty hard and my calves and right foot felt it. 

Now for a day with the family and doing some work around the house. The kids and I went to the gym and did enough laps in the pool that we swam for 1/2 a mile! 

Saucony Xodus 2011 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

I slept in this morning (after 9.5 hours of sleep...that never happens!).  After church, we did some yardwork including cleaning out my shed to put summer stuff away and finding 4 mice!  

6 miles in the late afternoon in perfect running weather.  Easy run as I was still a bit stiff and my right foot was still hurting a bit, hoping it goes away soon and is nothing.  

Saucony Mirage 1 2011 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

Day off for Columbus Day!  I slept in and went out after dropping off the kid's and getting started on more household chores.

11.2 miles in 1:25ish down through SRL to Broadway and back on a cool but nice morning for a run...Moxie's longest run to date.   I had an AH driver yell at me again today (one yesterday too) for running on the edge of a 4 lane divided road with no other traffic and he didn't feel like moving over! 

Runs With Moxie Miles: 11.20Saucony Mirage 1 2011 Miles: 11.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.004.000.0010.00

I wimped out this morning and hit the gym.  The weather outside wasn't bad (46 degrees, windy, light rain) but I had determined last night I was going to the gym based for a speed workout and stuck to my plan.

1 mile warmup (7:00 pace), 1 mile transition (6:30), then into some progression from 6:22 to 5:30 pace (6:22, 6:11, 6:00, 5:52, 5:46, 5:36, 5:30) for the next 7 miles with a cooldown mile at the end (6:00) to finish 10 miles in 60:40 (6:04 avg.) for the run.  It felt really easy running on the TM but it was hot.  My legs held up good, but my left calf is a bit tight. 

Brooks Launch 2010 Black Miles: 10.00
Comments
From Rob Murphy on Tue, Oct 11, 2011 at 11:39:43 from 205.127.70.66

Nice run! I was hoping to head up for some good trail runs this week but have been hampered by...

1. Snow

2. Spiders

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

4:30am...7.25 easy miles with Moxie in cool (37 degrees) but mostly calm weather.  Everything was sore and stiff this morning...left hammy and calf, right foot was achy.  Not a good sign nor a particularly good run but needed to get Moxie out more than me to keep her happy and fit. 

It was a beautiful day and I was looking forward to a run at lunch, but during a meeting my stomach intestinal track started hurting and within an hour my gut was cramping so bad I had to leave work.  The 1.5 hour drive home was excrutiating and when I got home I barely made it to the couch doubled up in pain.  After trying to rest and lay down I started to feel better after a few hours but there is still some pain in my gut.  I hope that it is just a bad case of food poisoning from something I ate and not a more serious issue (4 of my marathons this year I have had gut issues).  I spent the rest of day just trying to be still and rest.  I promise Kami that I would make an appointment to have this checked out.

Runs With Moxie Miles: 7.25Saucony Mirage 1 2011 Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

No early morning run to let my gut settle down, it is still a bit touchy.  We will see about a light run at lunch if possible.

5.2 easy miles in 37:50 around the greenbelt at lunch on a cooler and cloudy day.  Legs still fatigued and while better, my guts was still not 100%.  (Tangent 1)

5 miles in 37:40 around the greenbelt while my son was at TaeKwando.  (TSD5)

Saucony Tangent 1 Miles: 5.20TSD-5 4-11 Miles: 5.00
Comments
From Andrea on Thu, Oct 13, 2011 at 12:43:20 from 72.37.171.52

Checking it out with a doctor is probably a good idea! I know it's not fun to have to skip out on running when it's beautiful outside. Hope it feels better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.350.000.000.0012.35

4:20am...6.35 miles with Moxie on a beautiful morning for a run, 47 degrees and no wind.  I wish my run was as nice as the morning...painful (and painfully slow) run today as my left hammy, right foot and gut were all not feeling good for this one.  (Mirage)

6 miles on a gorgeous day at lunch at a 7:29 avg. pace.  I ran easy with DanS for the first 5 miles having fun running with him for the first time in quite a while...great run for the company.  I picked it up for the last mile a bit which felt good, right foot is still twingy though.  (Tangent 1)

 

Saucony Tangent 1 Miles: 6.00Runs With Moxie Miles: 6.35Saucony Mirage 1 2011 Miles: 6.35
Comments
From TBean on Fri, Oct 14, 2011 at 10:41:45 from 63.241.173.64

Unfortunately, you're not recovering after the SGM for a 48 miler like I hoped you would. Good luck in getting the health issues resolved.

From jtshad on Fri, Oct 14, 2011 at 10:47:55 from 204.134.132.225

I hear you, I am rethinking my chances of making that trip due to issues.

Hope you are recovering well!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.005.000.000.0014.00

A great morning for a run!  I took Moxie out for 2 miles before meeting the group for a longer run.  Met up with Andrea, Curt, Lynette, McKay, Marlin and Trevor for a big group!  Trevor and I took off to the front and we ran about 5 miles averaging around a 6:30 pace talking about his XC season, upcoming regional and state meets, running form, focus, etc.  He is a great runner, just needs some good coaching to help him over the hump of the races.  

At about 8 miles into my run after a loop through SRL, Andrea, Curt and Trevor had to go.  The rest of us went back out for another easy loop through SRL.  I ended up with 14 miles in 1:41:53 for a good 7:16 average for the morning.  

Today is one year to the day that we got Moxie and she has been a great addition to our family and as a running partner...over 950 miles of running with me!

Runs With Moxie Miles: 2.00Saucony Mirage 1 2011 Miles: 14.00
Comments
From crhudman on Sat, Oct 15, 2011 at 11:41:55 from 207.225.37.253

Ya, I don't normally over sleep but it happened today. Sorry I missed, hope you're feeling better. I'll catch you after rim to rim to rim if you're still going, good luck.

From jtshad on Sat, Oct 15, 2011 at 11:49:39 from 69.20.183.178

I am backing out of the R2R2R due to slow recovery from SGM and my GI issues. Not wanting travel that far and run that far if I am not even 75%.

From crhudman on Sat, Oct 15, 2011 at 12:00:51 from 207.225.37.253

Sorry to here you're out. I look forward to running with you next week then. Get better, that stomach business is not fun.

From Curt on Sat, Oct 15, 2011 at 17:07:04 from 69.20.189.206

Fun getting out this morning with everyone Jeff. Sorry to hear you're not doing R2R2R, I was very interested to see how it went. Enjoy your weekend.

From Mark on Thu, Oct 20, 2011 at 10:14:17 from 24.129.132.78

Happy one year dog anniversary! They do so much for us and ask for just our love and approval back.

Being away from blogging I just noticed that you were planning on doing a R2R2R and then had to scrap it. I've always wanted to do one of those, I hope you get your chance next year or sometime in the future!

I'm signed up for (although have lingering doubts) for a 100K race in February running on a 12.5 mile stretch of old railroad bed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

10K in 50 minutes on a nice morning.  Ran 5 miles with Curt and had some good conversation, always makes the run go by fast.  Thanks for the company, Curt! 

I went back out for another easy 4.1 miles in 31:20 because the day was nice and I just felt like it.

This run takes me over 3000 miles for the year, 5 days faster than last year...maybe that is why I am so tired!

We had a great surprise birthday party for our friend Deborah at our house last night with folks from the running group, good times!

Now for a day at church and cleaning up the house as we get ready to host 3 kids from the African Children's Choir that is singing at our church tonight.  It should be a good cultural experience for all of us to have these kids stay with us for 3 days.

Runs With Moxie Miles: 6.20TSD-5 4-11 Miles: 10.30
Comments
From Jon on Mon, Oct 17, 2011 at 21:37:44 from 74.177.82.194

3000 for the year? Nice. I'm still trying to catch you!

From Mauri on Mon, Oct 17, 2011 at 22:56:16 from 174.27.104.131

Whenever I don't feel like waking up early I just think about all you runners. You and Kami did a great get together!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.703.002.001.0012.70

We got our visitors (3 children and a chaperone) from the African Children's Choir tucked in last night and I didn't want to make too much noise to wake them this morning so I headed to the gym (also, rainy and 37 degrees outside was not welcoming). I ran 6x0.5M intervals with 1/4 -1/2 recovery after a one mile warmup. Interval pace: 5:45, 5:30, 5:15, 5:00, 4:45, 5:30. Then finished with 2 miles at slow MP to finish 8 miles in just over 50 minutes. A good run on the TM, but hot once again. (Launch)

I will try to get a run in at lunch on a now beautiful day after getting the kid's off to their schooling for the day.  4.7 miles on a great day for a run around the greenbelt.  Extremely slow just for recovery and to get out of the dark hole I call my office on this nice day! (Tangent 1)

Saucony Tangent 1 Miles: 4.70Brooks Launch 2010 Black Miles: 8.00
Comments
From Marlin on Mon, Oct 17, 2011 at 13:29:00 from 174.253.184.25

Nice run Jeff, I just missed the rain when I started my run, but the roads were wet. Thanks for the fun time on Saturday.

From rockness18 on Mon, Oct 17, 2011 at 16:31:18 from 75.13.67.58

Jeff, have you found anything comparable to the Saucony Tangents? I tried the Mirages and don't really like them. The Kinvara are good, but more for the 1/2 marathon distance.

From jtshad on Mon, Oct 17, 2011 at 16:42:17 from 204.134.132.225

Dave, no I haven't (but I have a stock pile of 2 more pair of Tangents!). I too have tried the Mirage and while they are ok they are not as comfortable or durable. I have a pair of Fastwitch which I haven't tried yet.

I agree with you on the Kinvara, they are good for up to a half for me.

I have heard good things about the Cortana, maybe give them a try.

Outside of Saucony, the Brooks Launch are my favorite shoe.

From rockness18 on Tue, Oct 18, 2011 at 11:30:09 from 69.183.240.153

thanks...the Cortana are still up there in price ($140ish), so I may wait for the cost to come down before giving them a try. Meanwhile, I may give the Brooks a shot.

From jtshad on Tue, Oct 18, 2011 at 11:40:22 from 204.134.132.225

Yeah, the Cortana is pricey. I think you would like the Launch, give them a try. Once I try the Fastwitch I will let you know.

From rockness18 on Tue, Oct 18, 2011 at 19:33:56 from 75.16.160.247

thanks a ton, I just ordered the Launch! Any suggestions for getting started again with a bad blister? Wait it out a couple days, or just bang through the pain (silver dollar size in middle of forefoot)?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

I was very tired and sore this morning and nearly didn't get up. My lower back and gut were causing issues again today but I managed to get to the gym for an easy TM workout.

10K in just over 40 minutes. Left hip and right foot also were twingy...I am just getting old and creaky!

Helped Deborah work on her form while I was there to help her be lighter and quicker in her step and find a form that will impact her hip and back less.

Brooks Launch 2010 Black Miles: 6.20
Comments
From Clay on Tue, Oct 18, 2011 at 13:45:44 from 63.248.35.54

I hear ya on the old and creaky! Its tuff some mornings to get the old bones a movin! Good job making it out the door:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.103.100.000.006.20

No run this morning. I woke up very sore in my hips and lower back...feeling very old and creaky. So, I decided I needed rest more than the run. Try for a run at lunchtime.

Our visitors from Uganda left today, sad day. Goodbye to Brivett, Joshua, Timothy and Uncle Robbie. We are happy that we are going to sponsor Brivett and Joshua for their education.

10K around the river on a cloudy and cool day (perfect running weather!) in 39:55. First 5K at good MP (18:40), then the last 5K was fast easy pace due to back starting to act up. A good run on a great day! (tangent 1)

Saucony Tangent 1 Miles: 6.20
Comments
From ReedRunner on Wed, Oct 19, 2011 at 13:27:49 from 216.51.58.2

Look Jeff. It would be okay to take a full day off. You've already gone over 3k for the year! Take an ice bath and go for a bike ride with Kami. The fall leaves are calling you!

From Andrea on Wed, Oct 19, 2011 at 16:30:48 from 72.37.244.100

That's awesome you are going to sponsor their education. It's so interesting to meet people from places like Uganda - I bet there is a lot to learn from both sides!

From Mauri on Wed, Oct 19, 2011 at 22:23:51 from 174.27.104.131

How blessed they are to have met you! What a way to change their lives.

From Tom on Thu, Oct 20, 2011 at 15:36:32 from 137.65.56.2

Gotta love this running weather! And that's great you were able to host those folks from Uganda and even greater that you're sponsoring them. Always a blessing to make friends from all around the world.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.403.100.000.0012.50

6 miles easy with Moxie on a cool and calm morning. Really tired after a late night last night (church meeting, venting and calming down after meeting) but got up and out the door. Besides being cool (32 degrees) is was a nice morning to be out running. (TSD5)

I am a mess...gut issues again, left hammy really tight, shoulders tight from stress (work/church), but I decided to run the course from yesterday's district XC meet at Freeman Park anyway.

1 mile warmup and a bit of stretching then I hit it. A good first mile (5:48), then my gut and hammy started talking loudy and made the remainder a bit slower (6:12, 6:13, 55) for 3.15 miles in 19:10. 2.4 miles cooldown and to enjoy the wonderful weather for a total of 6.5 miles in the park today. (Tangent 1)

Results from yesterday's meet compared to my time: 5A winner was an easy 16:03, Trevor (young guy I have been working a bit with), 2nd in 17:02. My time would have placed me 23rd in 5A and 30th in 4A...crap! I guess I am 2.5 times their age, so that must count for something.

Saucony Tangent 1 Miles: 6.50Runs With Moxie Miles: 6.00TSD-5 4-11 Miles: 6.00
Comments
From Rye on Thu, Oct 20, 2011 at 17:50:10 from 174.27.83.149

I wouldn't be on the team..... or maybe the scrub team.

From crhudman on Thu, Oct 20, 2011 at 18:30:33 from 207.225.37.253

I bet you could take them at a longer distance. Not sure if I would even make JV but at least I'm running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I slept in and didn't get out the door until just after 6:00am.  I ran 6 miles with Moxie in 43:30 for a faster early morning run on a warm (40 degrees) and calm morning...perfect for a run.  My hips were sore when I woke up, but they didn't really bother me during the run.

Bummed that I am not with Rob and Steve heading to the Grand Canyon for the R2R2R, but my stomach issues and lack of recovery from St. George just didn't make it possible.

Now for day off with Kami and doing some running around and school activities

Saw the Dr. today about my GI issues and he doesn't think it is anything serious just some issues with hydration and processing common to runners.  He did give me a Rx for some anti-cramping meds to try before some of my upcoming runs to see if it helps.

I was going to go for a run after the kid's school but instead got waylaid with some church issues that kept me from running.  I need to run now even more after these discussions.  Got them in...4 miles in 27:10.  Got yelled out once and nearly hit by a car turning right without looking left...I hate running on Sunnyside during the day!

Now off to have a few drinks with friends to blow off some steam...at least I am not allergic to beer (honest, the doc said so!).

Runs With Moxie Miles: 6.00TSD-5 4-11 Miles: 10.00
Comments
From Mauri on Fri, Oct 21, 2011 at 22:24:27 from 75.174.16.111

I'm glad the doc gave you some ideas into the GI thing. I went to the doc a couple of weeks before TOU. He thought my biggest issue was my hydration and sodium. He thought my electolytes were off. But, he also had me see a nutritionist because my weights been on the low end. After taking all their advice I started to feel alot better. Hope you start to feel better. : )

From Curt on Sat, Oct 22, 2011 at 09:22:53 from 69.20.189.206

Just be grateful you're not allergic to beer Jeff. Everything else will pass.

Sorry I couldn't get out with you guys this morning, I'll have to catch you in the week. Hope you get feeling better with the GI issues.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.200.000.000.0016.20

Got out at 6:30 this morning with a bit of a hangover from our social time with friends last night at Idaho Brewing Co.   Met Deborah, Sarah and Craig for the run and did a 5.5 mile loop through SRL at a good pace.  Deborah went home and Sarah continued on at slower pace down Sunnyside while Craig and I did another SRL loop (to Broadway).  A great run with good friends (saw Marlin out too!)...thanks for the company and good conversation.  Finished off back home for a 13.1 mile run in 1:37. By the end of the run, however, my GI issues were coming back so I am glad I stopped by home.

Checked on Kami (hungover pretty bad) and the kids then took Moxie back out for an easy 5K.  My right ankle was getting a bit sore by the end of this run too.

Now for a day doing some chores around the house.

Runs With Moxie Miles: 3.10Saucony Mirage 1 2011 Miles: 16.20
Comments
From crhudman on Sat, Oct 22, 2011 at 12:25:34 from 207.225.37.253

Thanks for the run. It was good getting out with you this morning. Enjoy the rest of the day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles on a wonderful morning before church in 44:55.  Felt good overall for a nice recovery run.  

Runs With Moxie Miles: 6.00Saucony Mirage 1 2011 Miles: 6.00
Comments
From Rob Murphy on Mon, Oct 24, 2011 at 00:06:47 from 76.27.122.13

Hey Jeff. We made it. Man that was hard!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.600.000.000.0012.60

4:30am...7 easy miles with Moxie on a nice morning for a run, 40 degrees and calm.  Right foot was twingy by the end so this is still just hanging on as an annoyance, no serious just bothersome. (TSD5)

5.6 miles on a cool and windy day at lunch.  I ran easy with Pat and just talked the whole time.  My right hip was (and still is) a bit sore and stiff.  No watch...my Garmin indicated it was fully charged yesterday after my run but was total dead when I started today, what gives with this model?  I like the unit, but really don't like the charge interface and battery life that much.  (Tangent 1)

Only single runs the next few days due to work conflicts so my mileage will likely decrease this week, probably not a bad thing.

Also, if you have the chance check out the African Children's choir during the tour through SE Idaho and Utah:

Venues

Date/Time

 

Venue

 

State

 

Address

 

Oct 26, 2011
7:00 pm

 

Grace Lutheran Church

 

ID

 

1350 Baldy Ave
Pocatello  ID

 

Oct 28, 2011
7:00 pm

 

Lifechurch

 

UT

 

3818 W 4700 S
Salt Lake City  UT

 

Oct 30, 2011
10:00 am

 

Mountainview Christian Assembly

 

UT

 

300 E 8000 S
Sandy  UT

 

Oct 30, 2011
6:00 pm

 

Park City Community Church

 

UT

 

4501 N Highway 224
Park City  UT

 

Nov 2, 2011
7:00 pm

 

Calvary Chapel St. George

 

UT

 

3922 S Pioneer Rd
Saint George  UT

 

 

 

Saucony Tangent 1 Miles: 5.60Runs With Moxie Miles: 7.00TSD-5 4-11 Miles: 7.00
Comments
From Curt on Mon, Oct 24, 2011 at 08:48:54 from 69.20.189.206

Nice to see you out this morning Jeff. The weather was just perfect. Hope your foot issue goes away. Have a good one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.200.000.006.20

Went to bed last night with the thought that this morning would be cold and windy...it wasn't too bad but I had already had it in my head to hit the gym instead of outside.  Plus, my right hip and foot were both really sore so I wanted to run where I could stop if needed.  The gym was really hot (remodeling so they had the doors open which kicked the heat on!) and the fans were not on!

10K in 39:40 for a 6:24ish average pace.  2 miles easy then 4 mile progression to 5:45ish pace.  Foot and hip really hurt the first 2 miles then calmed down a bit (but are now more noticeable!).  When I would take a drink of water, my stomach would flip flop so I decided to stop after 10K before I vomited.  

Busy day at work, no lunch run...good thing based on how I am feeling.

Brooks Launch 2010 Black Miles: 6.20
Comments
From Marlin on Tue, Oct 25, 2011 at 10:51:18 from 174.253.176.201

Jeff, I sure hope you are feeling better soon you sure looked frustrated this morning

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today.  After a long day of meetings yesterday (work from 7:00am to 5:00pm, church from 7:00pm to 10:00pm) I am exhausted.  In addition, my son woke up at 11:00pm with an earache for which my wife took him to the readicare facility and returned at ???.  So I slept in!  I also feel the beginnings of a cold coming on and my hip still hurts.  

Lots of reasons, but the bottom line...a rest day.

I did a quick look back on my running log since partial (2000) and then detailed tracking (2005) started.  I calculate that by the end of January 2012 I will have run the circumference of the Earth (at the equator, it is 24,901 miles).  I am just over 24,000 "lifetime" miles now.  Pretty cool milestone, I think. 

Comments
From Wesley Hunt on Wed, Oct 26, 2011 at 16:35:00 from 198.8.4.24

Been there with the midnight earaches. Hope your son is feeling better...fend off that cold, brother.

From Jon on Wed, Oct 26, 2011 at 22:36:11 from 74.177.82.194

Rest = good.

From crhudman on Thu, Oct 27, 2011 at 20:59:44 from 69.20.180.92

Now that you've run around the earth, are we running in Shelley on Saturday or is it better in IF. I'm game for whatever. I have some 7,11,12,13 or15 mile loops around shelley we can do. I know most are planning on Just Cuz next week so if you want light we can do that. Really I'm just looking for a group run Saturday. 6:30??. Hope you and your kid are doing better. Running around the earth fact is pretty cool. That's holding up physically and mentally.

From jtshad on Fri, Oct 28, 2011 at 10:27:11 from 204.134.132.225

Craig, definitely up for a run tomorrow morning. I will call you later today about where and when...I am open too, we can see what others may be up for as well.

I am likely not doing the Just Cuz as my son's swim meet is that morning and Kami and I did not get the calendars coordinated well. So, still may be up for a run next weekend too before you go to Poky to support your wife at the race.

From crhudman on Fri, Oct 28, 2011 at 11:21:15 from 207.225.37.253

Sounds like a plan.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

4:30am...7 easy untimed miles with Moxie just trying to get my mojo back. I just passed 3100 miles for the year and Moxie is less than a mile from 1,000 since joining our family!(TSD5)

4.5 miles around the greenbelt at lunch on a nice but kinda cool day, 31 minutes exactly for just under a 7 minute mile.  Just a good run to get outside and enjoy running.  (Tangent 1)

Spent a great evening yesterday in Pocatello at Grace Lutheran Church seeing the African Children's Choir again.  We had a chance to see the boys again and say happy birthday to the adult chaperone who stayed with us last week.  They are truly inspirational!  We also got to see Kory and his family at the event and catch up, it was great being around such positive people and a real boost to our spirits!

I was invited to talk to the Idaho Falls High School Cross Country team at a team dinner before they leave for the state meet tomorrow in Boise.  What an honor to chat with these great kids to motivate them to have fun, do their best and reach their goals on Saturday.   I love talking about running to others and getting them excited, to embrace that "running is a passion of the spirit."

Saucony Tangent 1 Miles: 4.50Runs With Moxie Miles: 7.00TSD-5 4-11 Miles: 7.00
Comments
From Kory on Fri, Oct 28, 2011 at 00:03:11 from 184.155.137.220

Jeff, I enjoy your company and the event. It was great catching up. Like I mentioned we need to schedule to do something together, and not let life things keep us from having fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.007.000.200.0015.20

I had a massage last night that seems to have worked wonders!  I had my best run this morning since St. George...on the TM at the gym (it was 19 degrees at my house, not ready for that yet) but it felt great.  Got up with bit of a stiff back and stomach ache, but when I got on the TM everything was great. 

An easy 1 mile warmup then into a 10K at goal MP or better.  I hit the 10K mark at 36:20 (5:51 average) and it felt easy and effortless!  Next 0.8 mile was an easy 7ish pace, then another final mile at slow MP (6:15ish).  Overall 9 miles in 55:40 for an average 6:11 pace.  That felt really good this morning...pretty jazzed to have some mojo today.  (Launch)

10K at lunch in 44:50 on a chilly but nice day.  Another really good run.  Pace was very easy, started slow (7:30ish) and progressed easily to a 6:47 for mile 6.  A good day of running! (TSD5)

The African Children's Choir is performing tonight at 7pm in SLC at "Lifechurch" (3818 W 4700S)...they are very inspiring!

Brooks Launch 2010 Black Miles: 9.00TSD-5 4-11 Miles: 6.20
Comments
From Andrea on Fri, Oct 28, 2011 at 11:33:32 from 72.37.244.100

I'm thinking about getting a massage in the next couple of days. Sounds like it helped you!

So I've been thinking about wearing the Saucony compression socks during the marathon. You've had good experience with that? No blisters, falling down?

From jtshad on Fri, Oct 28, 2011 at 11:37:14 from 204.134.132.225

The socks have worked great in the 2 marathons that I wore them. I would try them this weekend for your long run to see what you think. No blisters, good support of my calfs...I felt they helped a bit.

I think the massage yesterday helped a lot...work out some kinks and stress from work, church, etc. He really dug into my hips which helped. It would be something to think about in prep for Philly. Try for about 1 1/2 - 2 weeks out from the race...don't do it the week of the race.

From Mark on Fri, Oct 28, 2011 at 14:57:40 from 24.129.132.78

That's great news!

I've had some great luck with massages, sometimes they can make a really huge difference.

From Marlin on Fri, Oct 28, 2011 at 16:15:48 from 174.255.145.34

Very happy you feel better Jeff

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

A great run this morning.  Went out early for 3 miles with Moxie before meeting up with the group...a big one today.  Curt, Craig, Andrea, McKay, Marlin, Deborah and Sarah.  A great run through SRL and around the greenbelt, mostly with Craig and having some great conversation.  15 miles total in 1:52:50.  

Afterwards, got the kids off to some activities then Kami and went to the AAC for Alana's yoga class to start improving my flexibility.  It was good, but has some work to improve the flex in my hips...I really felt it but it was good!

Now for a day of family fun...pumpkin patch and carving, Boo at the Zoo tonight!

Runs With Moxie Miles: 3.00Saucony Mirage 1 2011 Miles: 15.00
Comments
From Curt on Sat, Oct 29, 2011 at 12:50:05 from 69.20.189.206

Great getting out there with you today Jeff. That's cool you made it to Alana's Yoga class, I'll bet she was excited to see you there. Have a good weekend.

From crhudman on Sat, Oct 29, 2011 at 13:04:16 from 207.225.37.253

Good run again. You are what got me out this morning from an otherwise miserable night. I always enjoy running with the group thanks for organizing these so much I know a lot of people appreciate them as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

I slept in after a bad night's sleep and went out for an easy untimed 10K run with Moxie before church. 

A good day at church in fellowship, Bible study and worship.  The ninth graders were confirmed today (2 of whom we were the sponsors)!  They all had to express "What Jesus means to me".   We had a good Bible study from Romans 3:20-28.

We went to the Jeremy Camp concert tonight with a group from church.  A great concert with a powerful message of the saving grace of Jesus...great to in a large energized group of Christians worshipping the Lord in song and praise!

 

Brooks Launch 2010 Black Miles: 6.20Runs With Moxie Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

4:30am...untimed 10K with Moxie on a nice morning before the rain started.  Tired from being up a little late at the concert last night, but the motivation was worth it!  (Tangent 1)

7.3 miles in 52:25 (7:11 avg.) around the greenbelt at lunch.  Warm and sunny, just very windy at the end with swirling gusts.  It is supposed to start going downhill from here the rest of week weather wise.   (TSD5)

Saucony Tangent 1 Miles: 6.20Runs With Moxie Miles: 6.20TSD-5 4-11 Miles: 7.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 untimed miles with Moxie at 4:15am.  Cool but calm, I was expecting snow so this was a pleasant surprise for this early November morning.  Most likely my only run due to other commitments today.

Saucony Tangent 1 Miles: 7.00Runs With Moxie Miles: 7.00
Comments
From Rye on Tue, Nov 01, 2011 at 09:36:21 from 174.19.109.116

It's been an awesome fall! I love the change of seasons.

From Superfly on Tue, Nov 01, 2011 at 12:01:56 from 74.211.21.81

yuck about the snow. Hope it holds off a little longer for ya.

From Curt on Tue, Nov 01, 2011 at 22:22:00 from 69.20.189.206

We have been pretty fortunate with the weather so far. Hopefully it holds. I think those untimed runs are necessary from time to time. It's about the only way to force yourself to just be comfortable. Have a good week.

From Rob Murphy on Tue, Nov 01, 2011 at 23:13:30 from 76.27.122.13

Yep, snow off and on here all day. Looks like we will have winter again this year.

Don't you have a half marathon this Saturday? Take it easy this week and go into the race with springy legs! You deserve a great race.

From jtshad on Wed, Nov 02, 2011 at 10:26:55 from 204.134.132.225

Rob, I have to miss the Just Cuz as my son's swim meet is this Saturday morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.009.000.000.0010.00

4:15am...15 degrees outside, brrr!  Not quite ready for that temp yet plus I wanted to run at a faster tempo, so to the gym I go!  1 mile warmup at 7:00 pace, then a 7 mile progression run starting at 6:27, bumping the TM up 1 click every 0.5M to 8 miles (ending at around 5:39 pace).  2 mile cooldown at slow/mid-MP range (6:30-6:15 pace range).  A total of 10 miles in 1:01:55 (6:11 average).   Long run mentally as I found my IPod was dead when I got to them gym...1 hour on a TM with no entertainment is a long time! 

Only run for the day due to work schedule.

Brooks Launch 2010 Black Miles: 10.00
Comments
From Andrea on Wed, Nov 02, 2011 at 10:53:55 from 72.37.244.100

I was so bored only running 2 miles on the treadmill without the ipod this morning! I think I looked at the distance every .2 miles. Great workout - way to work on that mental toughness.

From Jake K on Wed, Nov 02, 2011 at 11:24:32 from 155.100.226.53

Ouch I don't know what is worse... 15 degrees or a treadmill hour w/ no music!

From crhudman on Wed, Nov 02, 2011 at 16:38:41 from 69.20.180.92

Didn't have my iPod yesterday but at least I was outside. I can't stand 7 miles on a treadmill with entertainment, great mental toughness.

From Jon on Wed, Nov 02, 2011 at 20:33:18 from 74.177.82.194

I thought they had TV's on the treadmills?

From Steve on Wed, Nov 02, 2011 at 23:30:44 from 12.229.184.2

Excellent workout!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.000.000.009.75

No run this morning, feeling very tired and lethargic and my lower back is sore.  I am staying home from work as I just don't feel very good...kinda glad I am not running Just Cuz this weekend based on how I feel today.

After sleeping most of the morning, I felt a lot better.  Saw that I had some things had popped up at work, so I did a quick run at lunch at home, 5 miles on the TM in just under 7 min pace, then went to work for the afternoon.

 4.75 miles around the greenbelt in the evening while my son was at TaeKwando.  Just easy running...

Acts 4:29  "An now, O Lord, hear their threats, and grant to your servants great boldness in their preaching,"

Saucony Tangent 1 Miles: 5.00Saucony Mirage 1 2011 Miles: 4.75
Comments
From Marlin on Thu, Nov 03, 2011 at 15:07:10 from 174.255.147.8

Proverbs 3:5-6. Trust in the Lord with all thine heart, and lean not unto thine own understanding.

In all thy ways acknowledge him, and he shall direct thy paths.

From Rob on Thu, Nov 03, 2011 at 16:09:34 from 72.254.17.228

I'm sorry your not feeling great lately. I really wanted you to come take the Just Cuz title from me. It's just way to much pressure :)

Actually I really wanted Rob to come win it fair and square.

Hope you start feeling better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.004.005.000.0010.00

Awoke expecting it to be cold so I had already planned for a hard TM run at the gym.  Temp outside wasn't bad (30 degrees) but with a kink in my neck, I decided to still hit the gym and see how far I wanted to run (no real plan for today).

1 mile wu at around 7:00 pace, then into a 5 mile tempo, starting at 5:56 and progressing to 5:42 pace for the last mile.  I was going to just cooldown for a mile, but instead recovered for about 0.25M then finished off 10 miles at mid MP for the last 4 miles to complete the run in 1:01:09, a 6:07 average pace.  A better run than I was expecting today.  Hips started to ache a little around mile 7, but not too bad.  

Now for a day off with Kami...volunteering at kid's school, vet appointment for Moxie, lunch with friends, and perhaps dinner with the IFHS runner I have been helping and his dad.

Brooks Launch 2010 Black Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

4:45am...7 easy miles with Moxie on a cold (25 degrees) and windy morning.  The path had some slick spots from the snow we received last night.  Starting the transition to winter running, it had to happen some time.

My son's first swim meet is this morning, looking forward to seeing how he does.  He has really enjoyed swimming.  Between he and my daughter, they have got me swimming a bit too.

Bummer that I have come down with a nasty cold after timing at my son's swim meet...I am just breaking down this week.

Runs With Moxie Miles: 7.00Saucony Xodus 2011 Miles: 7.00
Comments
From rockness18 on Sat, Nov 05, 2011 at 18:12:35 from 69.183.244.106

Welcome to winter! btw- thanks for the tip on the Brooks shoes- I love them!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today, trying to get over this head cold.  Sratchy throat, cough, stuffy ears...this is not fun.

Comments
From Jon on Mon, Nov 07, 2011 at 23:48:33 from 74.177.82.194

Ugh, sorry. Hope you start feeling better soon.

From jtshad on Tue, Nov 08, 2011 at 10:23:41 from 69.20.183.178

Thanks. 2 days later and still feeling like crap.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Still sick, can barely get out of bed and head is all stuffed up.  This sucks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Man, when I get sick...I get sick.  I can barely hear anything my head is so stuffed up and I now have a hacking cough. 

Comments
From Rob on Tue, Nov 08, 2011 at 10:58:34 from 206.71.84.68

Sorry man, I guess it's good you didn't run Saturday. My cold took about 2 weeks to get over it.

From crhudman on Tue, Nov 08, 2011 at 11:21:42 from 207.225.37.253

My kids are on week 2 right now and I am praying and preloading so I don't get it. Sorry to here that man hope you get better soon.

From derhammer on Tue, Nov 08, 2011 at 11:23:27 from 192.156.110.34

These are the worst. I always seem to get the same head cold and dizziness when I am sick. I found taking OTC Mucinex helps keep the fluid out of the lungs and thus preventing further infection.

Hope you get well soon.

From Curt on Wed, Nov 09, 2011 at 08:26:07 from 69.20.189.206

Sounds like a bad one Jeff. Hope you get over it soon.

From JimF on Wed, Nov 09, 2011 at 08:48:16 from 98.253.193.207

Hope you get to feeling better soon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Goose egg again today.  Getting better...enough to go into work today (really behind) but want to wait another day at least before running.  I still have a cough and some congestion as well as being a bit light headed.  No need to push miles right now, I would rather get feeling well.

Comments
From Mauri on Wed, Nov 09, 2011 at 15:48:57 from 216.231.158.26

Hope you start to feel better! Saw Kami this morning. :)

From Wesley Hunt on Wed, Nov 09, 2011 at 17:14:45 from 198.8.4.24

Good decision. Hope you start feeling better.

From Rye on Wed, Nov 09, 2011 at 21:00:15 from 75.174.2.3

Hopefully you are not totally buried at work. Good luck!

From Rob Murphy on Wed, Nov 09, 2011 at 21:17:00 from 76.27.122.13

Wow! I didn't know anything short of having a body part amputated could keep you from running this long! Must really be bad. I feel your pain - sort of.

Think positive. The forced rest will do you good.

From Curt on Thu, Nov 10, 2011 at 08:31:49 from 69.20.189.206

The rest will help get over it faster for sure. I can't believe it's been this bad. I hope you feel better soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Going to work yesterday was about all that I could handle and I felt pretty bad by last night again.  So, once again I skipped the morning run to just recovery.  No run at lunch due to a conflict.

I might try to run with the group run at Teton Running Co. tonight before Gray and I put on a running clinic about winter training.  Hopefully impart some good info and have fun encouraging others to keep running during our long winter months (outside, not just on the TM!).

5 miles with Gray after our clinic at the running store.  The talk went really well as we had 26 folks there.  The run was nice, 35 minutes in cool but nice weather...good to finally get back out! 

Saucony Tornado 2 2011 Miles: 5.00
Comments
From Rachel on Thu, Nov 10, 2011 at 09:48:32 from 174.126.60.122

Glad you're feeling better Jeff! Good luck tonight, you will be (as always)a inspiration to many...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

4:45am...5 untimed miles with Moxie on a cold (15 degrees) but calm morning.  I dropped off Moxie then went back out for 2 more miles.  In the last mile my right ankle and hip flexor started hurting a bit.  I broke out a new (old) pair of winter trainers...not sure if they are part of the problem.

Day off (veteran's day) to spend some time with my wife!

Runs With Moxie Miles: 5.00Saucony Tornado 2 2011 Miles: 7.00
Comments
From Shan on Fri, Nov 11, 2011 at 09:42:31 from 72.24.23.123

good to see you out this morning! enjoy the day with your wife!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.009.000.000.0010.00

I woke up to a very windy and wet morning so I decided to call off the run outside and head to the gym as I am still recovering from this cold.   I saw Curt, Felicia, Andrea and my lovely wife there...a good group.  I hope that Andrea, Curt, Lynette, Nate, Gray, Deborah, etc. can all get over their nagging injuries soon!

10 miles in 62 minutes (6:11 avg.).  1 mile warmup, then 9 miles at goal MP to mid-MP range.  I can tell I am not 100% back as this was kinda tough this morning.  Congestion a bit in my chest and the effort was a struggle at times...causing my stomach to flip a bit.  Got it done though as I watched a blizzard roll in outside.   Hopeful just a laid back day today.

Brooks Launch 2010 Black Miles: 10.00
Comments
From Curt on Sat, Nov 12, 2011 at 17:34:30 from 69.20.189.206

It was good to see you this morning Jeff. Thanks for the encouragement and I hope you get that cold kicked. Have a great weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles in 28 minutes on the TM at home.  I am still too congested to want to go out in the cold and wind so I took it easy at home.  Cold is still hanging on as I have both nasal and chest congestion...I want to get over this crap.

Now over 1,000 miles in my Brooks Launch!

Brooks Launch 2010 Black Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

7 easy untimed miles with Moxie on a nice morning...31 degrees and just a slight breeze (which is nice after a weekend of gale force winds).   Starting to feel much better, still a little congested.  

5 miles in 39 minutes on a sunny but cold and VERY windy day at lunch.  The wind was horrible and made the run less than pleasant. 

"Shall we indeed accept good from God, and shall we not accept adversity?" - Job 2:10.

Runs With Moxie Miles: 7.00Saucony Tornado 2 2011 Miles: 12.00
Comments
From JimF on Mon, Nov 14, 2011 at 10:51:02 from 98.253.193.207

Good to hear that you are feeling better!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.002.004.000.007.00

Had a good time at the IFHS XC awards dinner last night to celebrate the teams successes this year, thanks for the invitation to attend!

I wanted to do some speed work this morning, so I headed to the gym. 1 mile wu, then right into a progressive tempo run starting at 6:00 pace and finishing with a 0.1M sprint at 5:00 pace.  6 miles in 34:25 for a 5:44 average for the tempo section.  7 miles total in 41:25 (5:55 avg).

Likely my only run today due to other conflicts. 

Brooks Launch 2010 Black Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.008.700.000.009.70

4:30am...14 degrees outside and with my chest congestion still lingering, I decided to hit the gym instead of running outside.  1 mile wu (7:00 pace), then a random progression workout from 6:22  to 5:39 pace for just over 8 miles.  0.25 mile cooldown to finish 9.7 miles in an hour for a 6:11 average pace.  Only run for today due to work conflicts.

Saucony Tangent 1 Miles: 9.70
Comments
From Rye on Wed, Nov 16, 2011 at 21:52:48 from 174.27.70.12

I wonder if my treadmill goes up to a 5:39 pace???? Man, your fast! Have a good week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.400.000.000.0011.40

7 easy untimed miles with Moxie outside on a nice morning...35 degrees and no wind.  Still can't shake this cough and chest congestion and it is getting old.  My stomach was feeling queasy for the entire run as well this morning but it felt pretty good to be outside after a couple of morings at the gym.  Hopefully another run at lunch today. (Mirage)

4.4 miles at lunch is 33 minutes on a cold, blustery winterish day.  Yuck, this was all that I wanted to run so I cut it short (to get back inside and get warm!).  (Tornado 2)

Runs With Moxie Miles: 7.00Saucony Mirage 1 2011 Miles: 7.00Saucony Tornado 2 2011 Miles: 4.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.009.000.000.0010.00

I had a hard time getting up this morning, my stomach was hurting a little bit and the wind was blowing VERY hard outside...but somehow I made it to the gym.

10 miles in 1:02:50 (6:17 average).  1 mile wu, 8 mile progression run starting at 6:22 up to 5:56 pace), 1 mile back at easy MP (6:22) with the last 0.1M at 5:21 pace.  Overall a pretty good run considering how I felt when I started out.   Saw Marlin, Deborah and Andrea there...always good to see great friends!

Saucony Tangent 1 Miles: 10.00
Comments
From Curt on Fri, Nov 18, 2011 at 21:38:40 from 69.20.189.206

Great run Jeff. This weather is sure acting like it's here to stay, so I guess it really is that time of year. Can't wait to get at it again with everyone. Hopefully soon er than later.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

6am...3 miles with Moxie, then I drop her off and home to head to the corner to meet any runners from our group.  Only Craig shows up on this cold and slightly windy day.  Craig and I run 8 miles together down an extended Sunnyside run to Ammon Road and back.  Finish off back home for 12 miles in 1:32.  Overall a good easy run, nice to be outside rather than on the TM even though the wind did have some bite to it.  

Runs With Moxie Miles: 3.00Saucony Xodus 2011 Miles: 12.00
Comments
From crhudman on Sat, Nov 19, 2011 at 13:49:56 from 207.225.37.253

Thanks for the run. It was really a good shot that I needed. Just to be able to run with someone that's a friend helps out the mojo quite a bit. I'll catch back up in a couple of Saturdays, couldn't be much colder than today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

We were up really late last night at a party for friends who are moving away and Kami's folks rolled into town last night.  So, when I finally got up this morning and saw it was 12 degrees and my father in-law was up for a cup of coffee, I decided to skip the run before church.

After church, it was nice weather outside (35 degrees, calm, partly cloudy) but I was not motivated and Kami asked that I just chill and watch a movie and catch up with her parents.  Sounded like a good idea to me...a nice rest day!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.352.000.000.0013.35

4:30am...7 easy untimed miles with Moxie on a nice morning for a run, 23 degrees and no wind.  Just nice and easy...almost didn't get out of bed, then almost went to the gym but decided outside with the dog was the best idea.  (Tornado)

6.35 miles in 46 minutes at lunch.  Ran the Pancheri loop and did about 2 miles of MP fartleks.  A  good run on a nice day (35 degrees and calm).  (Mirage)

Runs With Moxie Miles: 7.00Saucony Mirage 1 2011 Miles: 6.35Saucony Tornado 2 2011 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

I just couldn't get out of bed this morning.  When I did get up, I had an ache in my right shin and my stomach was upset, so I went back to sleep for 1.5 hours and wil try to get a run in at lunch and/or after work.  I hope to get out because the weather is actually not bad for a run!

No lunch run due to conflicts...maybe after work.  It warmed up a bit, but the wind kicked up too...maybe no run at lunch was for the best!

5 miles in 35:30 with Moxie after work in cool but good weather (42 degrees, light wind).  

Saucony Tangent 1 Miles: 5.00Runs With Moxie Miles: 5.00
Comments
From crhudman on Tue, Nov 22, 2011 at 14:49:30 from 207.225.37.253

Sleep is always good. Hope that stomach gets better, it seems like you've been fighting it a lot. See you after Thanksgiving.

From Walter on Tue, Nov 22, 2011 at 15:22:19 from 97.148.7.2

I was the same way this morning! I missed my group run and they were doing mile repeats! I'll run with you tonight if you want? Lol I'm actually going through your town tomorrow night.

From jtshad on Tue, Nov 22, 2011 at 16:17:39 from 204.134.132.225

Thanks guys.

Craig, this was just an upset or hungry stomach, not the the other GI issues I was having...which haven't been an issue lately!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.006.500.500.0015.00

I am having a hard time getting motivated to get up early and run this week.  Today I barely rolled out of bed, had a bit of a stomach ache and nearly bagged the run again...but I forced myself to go the gym.  If I needed to stop, I could any time there. 

1 mile wu at 7:00 pace, then 7 miles at MP progression, from 6:15 to 5:46 pace with 2 0.25M pickups at 5:27 to finish mile 7 and mile 8.  Overall 8 miles in 49:15 for a solid run that I really didn't think I would get done this morning.  Saw Marlin and Mauri which is always a good way to start the day! (Launch)

7 miles in 52:25 on a nice day at lunch. Nice and easy run around the greenbelt and two loops of Freeman Park.  (Mirage)

Brooks Launch 2010 Black Miles: 8.00Saucony Mirage 1 2011 Miles: 7.00
Comments
From Rob on Wed, Nov 23, 2011 at 10:09:32 from 204.15.86.95

Funny that running fast sometimes feels better than running slow when your not feeling good huh? Sounds like I have the same symptoms as you lately, just not quite right.

From JohnR on Wed, Nov 23, 2011 at 13:47:33 from 75.174.73.69

Way to tough it out. You've put some nice marathon pace/tempo runs on the treadmill the past couple of weeks.

Your comment on my blog about Alan Newton got me thinking: are you currently the fastest master's marathoner in Idaho? We've got some fast masters in Boise from 5k to half marathon, but none under 2:40 in the marathon. How about in E. Idaho?

From jtshad on Wed, Nov 23, 2011 at 13:52:21 from 204.134.132.225

Overall marathoner..no. That kid from Boise St. (Cameron Ulmer) and another young guy in the Valley are faster overall. Plus a kid from Rexburg just ran a 2:30 at St. George but I have beat him in other races.

As far as Master's, Pat Bragassa from IF and myself and neck and neck for fastest master marathoner in Idaho. We have not run the same race at the same time, but we will in Boston 2012.

From Clay on Wed, Nov 23, 2011 at 15:23:18 from 63.248.35.54

Good job getting out today! It is so hard this time of year with the Holidays and then the colder weather, just getting up and out the door is an accomplishment.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Slept in today and got the turkey and fixin's going then went out for a run on a beautiful day...sunshine, no wind and WARM!  1.2 miles with Justin then Curt and Idropped him off at home and continued on for a nice easy run with great conversation for about and 4.5 miles.  After leaving Curt, I was running home through the neighborhood and ran into Chelsea and ran with her for about a mile helping her with her form.  Finished off 9 miles in 1:10 for a good Thanksgiving day run.

 Happy Thanksgiving to all on the Blog!

Runs With Moxie Miles: 8.50Saucony Mirage 1 2011 Miles: 9.00
Comments
From Curt on Thu, Nov 24, 2011 at 15:49:21 from 69.20.189.206

Thanks again for the run Jeff. What a great day for one. Happy Thanksgiving to your family.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.000.000.007.00

Took the day off to spend with family and in-laws.  Slept in and went to the running store for the pancake feed they were putting on...good eats and good folks!

Went out for a harder run with Moxie on a warmish day, but sustained winds of 20-30mph made it a bit tough.  We ran fairly hard and hit 2 good MP miles and finished off 7 miles in 47 minutes  for a 6:42 average. 

Now for a day with the family!  My son and I went to the gym and swam 400m, then our family went to the Museum of Idaho to see the WWII exhibit. 

Runs With Moxie Miles: 7.00Saucony Mirage 1 2011 Miles: 7.00
Comments
From Rob Murphy on Fri, Nov 25, 2011 at 15:39:31 from 76.27.122.13

How do you know what Moxie's MP is? :)

From Justin on Fri, Nov 25, 2011 at 16:40:54 from 69.20.183.178

When I am outrunning her, I figure that is probably her MP!!! She seems to hit a wall at sub 6:30 pace, unless she is doing her supersonic sprints in our backyard!

From Jon on Sat, Nov 26, 2011 at 08:42:35 from 74.177.97.245

For being a relatively small town and museum, they seem to get some neat exhibits at the Museum of Idaho.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.400.000.000.0011.40

Slept in and went out at 6:30. Met up with Curt and Trevor for a run in 10-12 degrees but calm weather. About 5 miles with Trevor and 10K with Curt, then I ran home to grab Moxie. We ran 4.5 miles together to finish off 11.4 miles in around 1:25. A good run despite the cold.

Went home and then to the gym to do Alana's yoga class with Kami, Curt and Lynette.

Runs With Moxie Miles: 4.50Saucony Tornado 2 2011 Miles: 11.40
Comments
From Curt on Sat, Nov 26, 2011 at 15:25:48 from 69.20.189.206

Enjoyed the run again this morning Jeff. It was fun to see you guys in Yoga as well. Have a great weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Moxie and I ran to my parent's house to feed their cat before church.  5.25 miles in 38 minutes in clear, sunny, calm 15 degree weather.  Good start to the day.

Runs With Moxie Miles: 5.25Saucony Tangent 3 2011 Miles: 5.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.600.000.000.0012.60

4:40am...20 degrees and calm.  Good early morning easy 10K run with Moxie.  Just getting the week started.  (Tornado)

6.4 miles in 47:40 on a beautiful day around the greenbelt.  Sunny, 40 degrees and calm...great running conditions.  (Mirage)

Runs With Moxie Miles: 6.20Saucony Mirage 1 2011 Miles: 6.40Saucony Tornado 2 2011 Miles: 6.20
Comments
From Rye on Mon, Nov 28, 2011 at 22:31:58 from 174.27.120.92

Nice run Jeff. Only time I got to see daylight

was on my way home. Have a good week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.256.501.000.259.00

I wanted to do a speed workout today, so I headed to the gym at 4:30.  1M warmup, then a progression run starting at 6:15 and progressing up to 5:49 for 6 miles.  Mile 8 I ran at a 5:30 pace, then recovered for most of the next mile, but finished the last 0.25M of the run at 4:55 pace.  Overall 9 miles in 54:50 (6:05 average) for a good early morning (and today's only) run. 

Brooks Launch 2010 Black Miles: 9.00
Comments
From crhudman on Tue, Nov 29, 2011 at 19:44:00 from 64.16.170.170

Got the message and I should be there. Thanks. Is this the Andrea who is hurt but still likes to run in front? Just trying to get people and names right.

From jtshad on Wed, Nov 30, 2011 at 11:17:20 from 204.134.132.225

No, that is Deborah and she unfortunately won't be able to attend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy untimed miles with Moxie early on a nice morning for a run.  Very tired after a long and late meeting at church last night.  Only run for the day due to work and other commitments.

Runs With Moxie Miles: 6.00Saucony Tornado 2 2011 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.104.005.000.0013.10

4:30am...gym for a hard TM run.  1M warmup, 1M at 6:07 pace, 5M averaging 5:45 pace, 3 miles at MP (6:10 - 6:20) with the last 1/8th mile at 4:50 pace.  Total of 10 miles in 60:30 for a 6:03 average.  Good run, got to see Curt and Marlin as well.  Good luck Marlin in Vegas this weekend!

5k around the greenbelt in 24:30 while my son was at Taekwando practice.  Calm, clear and cold evening run.  (Tornado)

Saucony Tangent 1 Miles: 10.00Saucony Tornado 2 2011 Miles: 3.10
Comments
From Marlin on Thu, Dec 01, 2011 at 09:45:24 from 174.255.130.88

Thanks Jeff, I will keep in touch over the weekend.

From Curt on Thu, Dec 01, 2011 at 09:51:15 from 69.20.189.206

Nice seeing you this morning Jeff. Very impressive run this morning. Have a good day.

From rockness18 on Thu, Dec 01, 2011 at 17:00:59 from 75.13.67.119

Insane for TM run...nice!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.009.750.250.0011.00

Cold morning today (1 degrees).  Since it is my day off, slept in and went to the gym later with my wife.  She did spinning, I ran a MP run.  1M easy wu, 10 miles MP run for 11 miles in 1:08:40 (6:13 average).  A strider for the last 0.25M at 4:36 pace (13 mph).  A good run, but my back is really sore after this run.  A day off with the family doing some chores and running around.

Saucony Tangent 1 Miles: 11.00
Comments
From Rob Murphy on Fri, Dec 02, 2011 at 15:49:02 from 205.127.70.66

So three of your last four days you have done fast threshold or MP runs. What's up with that?

You have a treadmill that goes to 13 mph?

From Jon on Sat, Dec 03, 2011 at 11:53:45 from 98.71.184.216

Brr- stay warm up there.

From jtshad on Sat, Dec 03, 2011 at 11:59:02 from 69.20.183.178

Rob, if I am on the TM I am going to make it count. Plus, the faster I run the faster I am off the thing!

Yep, the TM at the gym go up to 14mph.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.6011.250.000.2513.10

It was 9 degrees when I got up this morning, I was not up for facing that so I headed to the gym. I wanted to get in a longer run...but on a TM?  I saw Andrea, Lynette, Mauri, McKay, Gray, Kari, Kami...everyone else had the same idea!

1M warmup, then into a 10 mile MP progression run from 6:27 to 5:49.  First half of the run at the normal incline (1.5%), for the second half I bumped the incline to 2.0-2.5%.  At 10M, 0.6M recovery, then I bumped it back up to about 6:22 pace.  Ended with a 0.25M strider at 4:30 pace (13.3mph) and 0.1M easy to finish 13.1M in 1:20:35.  A good TM run!

Brooks Launch 2010 Black Miles: 13.10
Comments
From Curt on Sat, Dec 03, 2011 at 14:14:35 from 69.20.189.206

I must have just missed you this morning. Great run today Jeff. It's funny how when we get forced to the treadmill we get into race pace so we can get done with it. Have a good day and we'll see you tonight.

From Rob Murphy on Sat, Dec 03, 2011 at 21:43:40 from 76.27.122.13

Way to tear it up on the treadmill once more.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles with Moxie after church on a nice sunny, cool and breezy day in 33:40.  Good run before the cold hits this week.

Runs With Moxie Miles: 5.00TSD-5 4-11 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.008.750.000.2510.00

When I woke up, it was -1 degrees outside...time for the TM.  10 mile run in 62:33 (6:15 average pace).  1 mile warmup, then 8.75 miles at MP, starting slow (6:27) and progressing to 5:56.  Slow back down at mile 9 to 6:22ish, then for the last 0.25M picked it up for a strider maxing out the TM at 14mph (4:17 pace).  Funny thing was that at the 0.2M mark of the strider, the TM gave up and told me "unable to maintain target speed" and slowed down to 8:34 pace. 

So, I outran the TM this morning!  In the words of Geoge Costanza..."I'm done!  I am going out on a high note!". 

Saucony Tangent 1 Miles: 10.00
Comments
From Rob on Mon, Dec 05, 2011 at 10:44:40 from 204.15.86.95

That is the ultimate goal of every runner. My goal was always to out run my Border Collie, I can do that easy now :)

Nice job!

From Wesley Hunt on Mon, Dec 05, 2011 at 17:34:16 from 198.8.4.11

Freaking awesome...our treadmills don't go below 5:00 pace!

Great run.

From Rob Murphy on Mon, Dec 05, 2011 at 20:51:24 from 76.27.122.13

Wesley - I think Jeff is working out at the Olympic Training Center in Colorado Springs. I have been to about a hundred gyms in my life and never seen one that goes over 12 mph either. I am coveting Jeff's treadmill.

From Rob on Mon, Dec 05, 2011 at 20:55:14 from 204.15.86.95

There are some at LTF that go to 15mph.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.007.250.000.008.25

Cold outside again, so another TM run.  8.25 miles in 52:45...not a good GI day as I had to pit stop breaks and a sour stomach from mile 5 on.  So, ended the run a bit early.  

Brooks Launch 2010 Black Miles: 8.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.008.750.000.2510.00

3 degrees outside this morning, TM once again.  1 mile warmup, then into a MP progression run from 6:27 to 5:46 up to mile 9.  Slowed to 6:22 pace until last quarter, then bumped to 4:17 pace...TM managed to stay on pace for the whole quarter.  10 miles in 62:15 (6:13 avg. pace).  One pit stop at mile 2 but otherwise a good run, only run for today due to work commitments and my wife's work Christmas party tonight.

Saucony Tangent 1 Miles: 10.00
Comments
From Jon on Wed, Dec 07, 2011 at 22:56:50 from 98.71.184.216

Look like it's me and you dueling for 6-7 on the mileage board this year. Don't you think you should take a holiday break?

From jtshad on Thu, Dec 08, 2011 at 10:57:49 from 204.134.132.225

I thought you had a break scheduled! What mileage do you want to hit, we can work it out so we end in a tie..say around 3670?

From Jon on Thu, Dec 08, 2011 at 20:21:40 from 98.71.184.216

I was guessing I end up 3650-3700 or so. Let's wait till Christmas, then figure it out. 3 weeks is still too much time. We have to catch jeffmc, though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.006.006.000.0015.00

Good morning, TM#14, we are becoming reluctant friends lately.  Me, not particularly wanting to run inside.  You, tired of running at 11-14mph.  But here we are once again at our appointed early hour.

Tempo interval day, 1-2-3 mile workout.  1 mile warmup then into tempo intervals with 1 mile recovery in between.  First interval: 5:30.  Second interval: 5:30, 5:27.  Third interval: 3 - 5:27's.  1 mile cooldown at slow MP to finish 10 miles in 59:50.  A really tough workout with a pitstop at 9 mile mark (dang gut o'mine)...a good run.  (Tangent 1)

Good to see lots of running friends there...Marlin, Andrea, Lynette, Curt, Deborah, Rex, Melanie, Shannon, Allie.  Sounds like I missed McKay and Mauri after I left, what a big group!

5 miles in 37 minutes around the greenbelt at lunch on a nice day (cool, but sunny and mostly calm).  Nice easy run after this mornings speed work. (tornado)

Saucony Tangent 1 Miles: 10.00Saucony Tornado 2 2011 Miles: 5.00
Comments
From Curt on Thu, Dec 08, 2011 at 09:43:49 from 69.20.189.206

Great run Jeff. It's always nice to see familiar faces in the mornings.

From Superfly on Thu, Dec 08, 2011 at 17:39:21 from 74.211.21.81

Solid run on the treadmill. I wouldn't want to run that fast outside... let a lone on the mill.

From crhudman on Thu, Dec 08, 2011 at 19:15:05 from 69.20.180.92

Now I'm going out on a limb here saying TM 14 is probably feeling a little abused with such workouts it is probably begging for the quick walker looking for a warm up before weight lifting session. When it does blow up you deserve to keep the ceased up motor. Great run. I'm sure I can kidnap the goat and drop it off on sunny side for you. Moxie might need a new friend.

From Jon on Thu, Dec 08, 2011 at 20:20:19 from 98.71.184.216

11 to 14 mph? Egads man, slow down!

My gym at work has 8 treadmills. They have had to switch out the treadmill I use most mornings because it had significantly higher mileage than the rest.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0011.850.000.2513.10

It was warm enough outside to run (14 degrees) but I decided to stay warm and hit the gym for one more morning (outside for a longer run on Saturday).  Moxie was bummed again that she didn't get to go out again (5 days now). 

A easy 8 miles today in 51:10.  1 mile warmup, then 6.75 miles at slow MP (6:22) follow by a 1/4 mile strider to finish off the run at 4:17.  Nice easy run today, I needed it after all the hard work lately on the TM.  Talked with Marlin, Alana, Shannon, Lynette and Deborah this morning. (Launch)

Our running group dynamic is about to be tested, praying that God leads up through this challenge. 

5.1M in 37:25 around the greenbelt at lunch on a really nice day...cool, calm and sunny.  Nice to get out of my cave on a day like this.  (Tornado)

Brooks Launch 2010 Black Miles: 8.00Saucony Tornado 2 2011 Miles: 5.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

It was 8 degrees when we started the run this morning, and 5 degrees when I stopped...brr!  Bundled up in full cold weather gear and met Craig and Marlin for a run on this cold but very calm morning.  Nice to have the company today and to be outside after a week on the TM.  7.5 miles together through SRL and the extra loop to Broadway.  After getting back to the start, the boys left and I finished off 11 miles in 1:25 for a good start to the weekend.  

A busy weekend for our kids as they have a cantata performance and recording today, our daughter performs again in the Nutcracker ballet (twice yesterday!) and the have 3 more cantata performances and a pizza party tomorrow!  

Saucony Xodus 2011 Miles: 11.00
Comments
From crhudman on Sat, Dec 10, 2011 at 11:57:44 from 207.225.37.253

Have fun with the family. Thanks for the run this morning. It always nice to hit a group run even in the cold.

From Jon on Sat, Dec 10, 2011 at 16:20:14 from 98.71.184.216

Busy life with the kids. Happy Holidays.

From Marlin on Sat, Dec 10, 2011 at 16:45:56 from 174.27.79.149

Thanks for the run this morning Jeff, it was very nice and hope I didn't hold you up to much. have a great weekend my friend.

From JohnR on Sun, Dec 11, 2011 at 01:31:37 from 71.33.3.235

Cold morning! When I think about complaining about the Boise weather, I can always console myself with the thought of E. Idaho weather.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Slept in as we had to get to church early for the cantata in which the kids are performing...three times today!  A great full day at church with friends and community people celebrating the birth of our Lord.

7 miles with Moxie in 51 minutes in mid afternoon between performances.  A pretty nice day for a run...calm, warmish (36 degrees) and partly cloudy. 

I thought about going longer but had to get home to get some Christmas shopping done before the last cantata peformance (475 people attending, most from the community and not our congregation).  In the 4 performances that our choir put on, we raised over $11,000 for the food bank and soup kitchen!

Runs With Moxie Miles: 7.00Saucony Tornado 2 2011 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0010.753.000.2515.00

I went to the gym for a speed workout this morning even though it was relatively nice outside.  1 mile warmup, then into a MP with fast miles thrown in.  Pace: 7:00, 6:22, 5:21, 6:11, 6:11, 5:11, 6:22, 5:33, 6:22 (0.75M), 4:17 (0.25M).   9 miles in 54 minutes.

The TM must not like to get to work after a weekend because it once again shut done just before 1/4 mile during my 14mph strider and told me it was unable to maintain target pace, it would not even get back above 8:30 for my last little bit and slowed again to 13:20 pace as I was stopping.  (Tangent 1)

6 miles in 45:30 around the greenbelt at lunch on a nice day for a run.  Just getting out for an easy run in the sun! (Tornado)

 

Saucony Tangent 1 Miles: 9.00Saucony Tornado 2 2011 Miles: 6.00
Comments
From Rob Murphy on Mon, Dec 12, 2011 at 12:18:28 from 205.127.70.66

Sounds like one more dead treadmill. RIP.

Fritz is always killing treadmills at our gym.

From Marlin on Mon, Dec 12, 2011 at 12:34:36 from 174.253.162.156

Jeff was that T14 or a different one, you have got to stay away from T 7!

From crhudman on Mon, Dec 12, 2011 at 13:05:34 from 207.225.37.253

I hope to someday kill a treadmill. I'm with Marlin stay away from my treadmill. Great Run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.008.000.000.0013.00

4:30am...TM run at the gym.  I was tired and had some GI issues that made this a tougher run.  1 mile warmup, then into an 8 mile MP progression from 6:22 to 5:49.  9 miles is all that I could handle, managed to finish in 56:30 (sorry 6:17 average). (Tangent 1)

I leave for a business trip later today, I will try to get a run in at lunch before my flight.

4miles in 28 minutes around the neighborhood with Moxie before catching my flight. Nice day, I ran in shorts, long sleeve shirt and light gloves on a warmish, sunny and calm day.  (TSD5)

Saucony Tangent 1 Miles: 9.00Runs With Moxie Miles: 4.00TSD-5 4-11 Miles: 4.00
Comments
From Rob on Tue, Dec 13, 2011 at 10:52:41 from 72.254.18.140

Don't eat the airplane food.

From Marlin on Tue, Dec 13, 2011 at 15:49:58 from 174.255.128.176

Jeff, are you going to be back for Thursday night group run?

From Rob Murphy on Tue, Dec 13, 2011 at 15:52:18 from 205.127.70.66

Have a nice trip. Anyplace fun and exotic - or at least warm?

From Jon on Tue, Dec 13, 2011 at 23:34:38 from 98.71.184.216

.59 mile difference on the year right now. That works out to .0167%.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles in 1:22 from the hotel to the wetlands park and a couple of loops. Flying home later today.

Just got a call that my son fell last night and the doc indicates he fractured his arm.

Saucony Mirage 1 2011 Miles: 11.00
Comments
From Bret on Wed, Dec 14, 2011 at 14:50:22 from 64.128.133.66

Sorry to hear about your son's injury - worse yet that you were away from home. Safe travels.

From ReedRunner on Wed, Dec 14, 2011 at 18:35:26 from 216.51.58.2

Ouch! I hope he's okay. That's a scarey thing for a kid or anyone really.

From Jon on Wed, Dec 14, 2011 at 22:53:04 from 98.71.184.216

Hope he's ok and got a cool colored cast.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0010.000.000.0011.00

7 miles on the TM at the gym in 44 minutes.  MP progression from 6:22 - 5:49, last 1/4 at 5:27 - 5:18.  Sour stomach the whole run, plus had to get back early before Kami left for work.

Justin's arm is in a splint until next Tuesday when we see the orthopedic doc.  He is doing ok...too bad as now he can't do his swim team and Taekwondo is on hold for a bit as well.  But, he can still run!

4 miles with a running group from the store this evening.  We did a Christmas lights run through the neighborhoods to see the lights and have a easy fun run.  Very slow tonight, just chatting with different folks and enjoying the company and light displays.  Fun time!

Brooks Launch 2010 Black Miles: 7.00Saucony Xodus 2011 Miles: 4.00
Comments
From Rye on Thu, Dec 15, 2011 at 11:49:23 from 70.58.163.66

Sorry to hear about Justin. Hopefully he has a quick recovery and off doing his activities. What's up with the sour stomach!!! You have had issues for a while??? Good luck with everything.

From jtshad on Thu, Dec 15, 2011 at 11:54:08 from 204.134.132.225

Thanks, Justin is doing ok, bummed a bit about swimming and band being put on hold.

Stomach issues today probably just due to travel stuff (stress, eating, bad sleep the night before). This was different than the GI issues (which have mostly gone away for a while!).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.301.008.000.0010.30

I slept in and got the gym about 5:30am.  My back was a bit sore, but once I got running I felt great.  1 mile warmup, then into a tempo run.  Hit the 10K mark in 35:25(5:42 pace), and hit the 9 mile mark of the tempo in 51 minutes (5:40 avg pace).  A total of 10.3 miles in 60 minutes for a great run this morning.

Only run today as I have the day off to spend with Kami running errands, going to lunch with friends, caroling for seniors with our church tonight and going to a friend's Christmas party tonight...busy but fun day!


Saucony Tangent 1 Miles: 10.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

It was 12 degrees out, got out for a group run with Craig, McKay and Sarah.  Started off with 3 miles with Moxie before meeting the group.  About 7 miles with everyone through SRLto Broadway and back, nice to have the company of such good people on a chilly morning.  After everyone went their separate ways, did another 4 miles to finish off 14.25 miles in 1:48, a good start to the day. 

Runs With Moxie Miles: 3.00Saucony Tornado 2 2011 Miles: 14.25
Comments
From crhudman on Sat, Dec 17, 2011 at 12:57:53 from 69.20.180.92

Thanks for the run this morning. The short run was probably good for me. I forgot to ask how your son is doing? Hope that arm gets better quick.