Philippians 4:13

Lake Lowell 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: 6.00 Month: 83.00 Year: 915.00
Runs With Moxie Lifetime Miles: 11888.90
Vibram Five Finger Bikila Lifetime Miles: 137.80
Saucony Xodus 2011 Lifetime Miles: 965.36
Altra Impulse Lifetime Miles: 1474.19
Saucony Fastwitch White 2019 Lifetime Miles: 1243.03
Saucony Guide Yellow 2019 Lifetime Miles: 1096.50
Addidas Supernova Glide Black 2020 Lifetime Miles: 1264.25
Brooks Launch 6 Red 2020 Lifetime Miles: 1572.50
Zoot Solana Tigers Lifetime Miles: 290.00
Nike React Infinity Black Flyknit 2021 Lifetime Miles: 807.90
Nike React Infinity Blue Flynit 2021 Lifetime Miles: 394.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2507.69611.58118.3118.003255.58
Saucony Ride 2 2012 Miles: 500.75Saucony Cortana Black 2012 Miles: 569.95Saucony Cortana Miles: 95.45Saucony Mirage 2 Black 2012 Miles: 639.70Saucony Xodus 2011 Miles: 56.86Runs With Moxie Miles: 782.55Addidas Boost Miles: 634.07Saucony Tangent 3 2011 Miles: 167.85Vibram Five Finger Bikila Miles: 17.50Saucony Mirage 2 2013 Miles: 429.85
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

Happy New Year!  I slept in after being out late at a friends house and went for a run with Andrea and Lynette through SRL and back.  I ran into Curt as he was finishing up his 13 miler to start off 2013 and took inspiration from him and ran a 13K run today in 1:06.  I am feeling recovered and ready to start uping the mileage.  A nice morning, sunny but cold.  (Ride)

Now to have a good family day and take the kids sledding with Curt and his kids.

Family are all plugged in (IPod, Kindle Fire, Wii) so I went back out for a 5k untimed run on a sunny but cold afternoon.  Feet are popcicles, Cortana's are definitely not winter running shoes!  (Cortana)

Saucony Ride 2 2012 Miles: 8.10Saucony Cortana Black 2012 Miles: 3.10
Comments
From Curt on Tue, Jan 01, 2013 at 11:39:36 from 69.20.189.206

Fun to see you out this morning. Glad to hear you're feeling better.

From Rob Murphy on Tue, Jan 01, 2013 at 15:30:58 from 24.10.249.165

You have bounced back nicely from your "procedure".

Just got your Christmas card. Mailman delivered it to our next door neighbor and they were out of town.

Happy new year!

From jtshad on Tue, Jan 01, 2013 at 17:09:10 from 69.20.183.178

Thanks, feeling better but the first few days after were definitely not runnable. Nice to have a minibreak for this "fun" procedure.

From Rye on Tue, Jan 01, 2013 at 17:24:03 from 65.129.74.135

Reading between the lines here....After my little "procedure" went out in the float tube and did some fishing....not a good idea....enough said. Have a great year Jeff. Maybe this year we can finally get together for a run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.004.000.000.0013.00

It was -2 degrees outside when I got up, so off to the gym for an easy run.  8 miles in 51 minutes for an easy early run today.  (Old Cortana)

5 miles untimed around the greenbelt at lunch.  I waited until it warmed up...to 5 degrees, but it was sunny and actually a really nice run.  (Ride)

Saucony Cortana Miles: 8.00Saucony Ride 2 2012 Miles: 5.00
Comments
From Neil on Wed, Jan 02, 2013 at 11:14:20 from 164.165.24.5

-2?!? They don't make enough goretex and fleece for that.

From Rob on Wed, Jan 02, 2013 at 14:05:25 from 206.71.84.68

5 and sunny. Sounds dreamy! Way to get out there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.009.000.000.0014.00

4:30am...-7 degrees outside, TM it is!  8 miles in 50:30 (6:19 avg), easy to start then an easy progression through MP range.  Last mile a quick progression to 5:22 pace.  Good run even though it was hard to get started.  I saw Gray and Andrea coming in as I was leaving...what is he doing up this early?  (Mirage)

6 miles after work and after dropping the kids off at swim practice.  1 mile easy, 3 miles at 5:50ish pace, backed off to easy MP and progressed  up to MP.  Last 0.25M at 4:17 pace.  Overall time of 36:23.  (Cortana Black)

Saucony Cortana Black 2012 Miles: 6.00Saucony Mirage 2 Black 2012 Miles: 8.00
Comments
From Rachel on Thu, Jan 03, 2013 at 17:59:53 from 174.17.131.163

Gray probably had early baby duty!

From Tara on Fri, Jan 04, 2013 at 07:49:36 from 69.171.178.28

Idaho Falls is cold! My husband is from Ammon:) Nice early run on the TM.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.006.000.000.0013.00

4:30am...-4 outside so yet another early morning TM run at the gym.  2 miles easy, then into an easy progression through MP range and a fast 5:15 finish for the last 0.25M.  Overall 8 miles in 50:55 (6:22 avg).  Good to see Andrea, Marlin and Curt there this morning.  (Cortana Black)

5 miles at lunch in 38 minutes.  Beautiful clear day and it had warmed up to 10 degrees! (Ride)

Saucony Ride 2 2012 Miles: 5.00Saucony Cortana Black 2012 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0011.001.000.0015.00

It was -7 degrees outside this morning so another TM was on tap.  I saw and ran next to Andrea, Lynette, McKay and Marlin.  I also met a guy next to me training for a 50M named Spencer.

Started easy for a few miles then went into a MP progression and threw in 3 0.25M at 4:17 pace at the end of miles 11, 13, 15.  Overall 15 miles in 1:32:29 for a 6:10 average.  (Mirage)

Saucony Mirage 2 Black 2012 Miles: 15.00
Comments
From Curt on Sat, Jan 05, 2013 at 11:32:15 from 69.20.189.206

Great run this morning Jeff. Nice distance on the treadmill. I was a little slow getting going so I missed all of you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.506.500.000.008.00

I went out in the afternoon after it had warmed up a bit with David and Gray.  I should have known after yesterday's workout (I was planning a recovery day today) not to go out with two young guys, one an OTQ guy in the marathon and 10,000m and the other shooting for a 2:28 spring marathon.  I ran an easy mile, met Dave, ran 3.5 miles to meet Gray then 3 miles back with both before peeling off for home and running really easy.  8 miles in 55 minutes but an honest effort (6:10-6:30ish) for the 6.5 miles with the guys.  Now I am ready to eat and rest...after taking the kids swimming that is.  (Ride)

Saucony Ride 2 2012 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

4:30am...7 slow easy recovery miles, the run I should have done yesterday.  Total time of 46:30 on the TM at the gym.  (ride)

Too cold and tired for a run at lunch today, maybe after work...or not.

Saucony Mirage 2 Black 2012 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run this morning as I was feeling a bit under the weather and had a niggle that made me pause so I took the morning off.

Comments
From Rye on Tue, Jan 08, 2013 at 21:08:16 from 65.129.74.135

A "niggle"......not sure what that is and I have lived here all my life:)You didn't miss much ..... freezing drizzle and slick walks....hope the niggle goes away.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.005.000.000.007.00

7 miles in 44:30. (Mirage)

Saucony Mirage 2 Black 2012 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.203.003.000.0013.20

7 miles in 44:40. (Cortana Black)

10k in 36:55 (5:57 avg).  3x1mile at 5:30, 5:27, 5:24. (Old Cortana)

Saucony Cortana Miles: 6.20Saucony Cortana Black 2012 Miles: 7.00
Comments
From Curt on Fri, Jan 11, 2013 at 06:59:59 from 69.20.189.206

I seen your truck at the gym when we left yesterday evening, I was wondering if you were getting another run in. Say hello to the family.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.009.000.000.0011.00

I slept in today on my day off then got outside to shovel the driveway (snow and ice) for about 1 hour before taking the kids to school.  Then my wife and I headed to the gym.

11 miles in 1:07:40 (6:09 avg).  1 mile easy, then progression every mile starting at 6:22 and ending a bit faster with a 5:46 mile.  Overall felt really steady and easy.  (Mirage)

Saucony Mirage 2 Black 2012 Miles: 11.00
Comments
From Rye on Fri, Jan 11, 2013 at 10:26:56 from 65.129.74.135

Nice run this morning....Lots of snow! We had identical mornings including the snow shoveling.....course I wasn't near your pace.....

From Rob Murphy on Fri, Jan 11, 2013 at 10:36:20 from 163.248.33.220

Great run Jeff.

Big pile of snow here too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.2510.000.750.0015.00

15 miles in 1:34 on the TM.  4 miles easy, 10 miles at easy to mid MP, a couple of fast sections and a light cooldown.  Ran with Curt, Lynette, Andrea and Spencer.  We saw Marlin, Deborah, Kami and McKay there as well...a busy day for our group at the gym (-11 degrees outside).  (Mirage)

Saucony Mirage 2 Black 2012 Miles: 15.00
Comments
From Curt on Sat, Jan 12, 2013 at 08:17:10 from 69.20.189.206

Really appreciated the company this morning and the little influence to do a little more than originally planned. Have a good weekend.

From Jon on Sun, Jan 13, 2013 at 13:02:09 from 107.203.52.135

A group run... on treadmills?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today.  It was -18 when I woke up and never got above 0 today.  Spent time with the family just staying warm.  I was feeling a bit blah and had a bad tooth ache after having an issue when eating lunch yesterday (pizza) and hearing and feeling a crunch on a molar.  Just needed a rest day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

7 miles on the TM in 45:30.  -8 outside and nearly didn't even get up today.  Had a great surprise and ran next to Marlin for about half the run as he is trying to get back running after his shoulder surgery last month, he is looking good.  (Cortana Black)

Kami and I are going to the travelling Broadway musical "Rock of Ages" tonight, should be fun to rock out to the music we grew up listening too!

Saucony Cortana Black 2012 Miles: 7.00
Comments
From Marlin on Mon, Jan 14, 2013 at 08:46:35 from 70.56.145.120

Finally, it was nice to run and talk to you this morning

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.006.000.000.007.00

No morning run as I had to be to work early.  Kami and I will hit the gym when we drop off the kids for swim team after work.

7 miles in 42:40 on the TM...hot in the gym! (Cortana Black)

We had a great time last night at the "Rock of Ages" Broadway musical.  Awesome music, a bit risque, but the story was good and performances well done.  Amazing how they pieced together a story based on the lyrics of rock songs from the 1980's.  I think I liked the story in the movie better than the play, but both were entertaining.

Saucony Cortana Black 2012 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.005.000.000.007.00

4:30am...7 miles on the TM in 44:20 (6:19).  2 miles easy, 5 mile MP progression.  Very tired this morning, hard to even get up but I got the run done.  (Cortana Black)

Saucony Cortana Black 2012 Miles: 7.00
Comments
From Jon on Wed, Jan 16, 2013 at 19:15:58 from 107.203.52.135

Those are the days that help the most.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.007.204.001.0014.20

4:30am...8 miles in 49:20 (6:10 avg) on the TM at the gym (-4 outside).  2 miles easy, 5 miles at a MP progression, last mile at 5:18 avg.  After waking up, felt pretty good.  Nice to run by or see Curt, Rex, Lynette, Andrea, Aaron, Steve, etc.  I will try to get another run in later today if possible. (Old Cortana)

I went to the gym after work while the kids were at swim practice.  1 mile warmup at 6:10, then into 3 miles at 5:30ish pace.  1 mile recovery at 6:00 pace, then a mile at 4:40ish, cooldown 0.2 at MP.  Good run, felt very comfortable.  Ran next to Jeremy Smith and had a good talk.  Overall 10K in 35:03 for a 5:40 average.  (Cortana Black)

Saucony Cortana Miles: 8.00Saucony Cortana Black 2012 Miles: 6.20
Comments
From Rob Murphy on Thu, Jan 17, 2013 at 19:10:43 from 24.10.249.165

I could be critical of your "tempo run every day" program but I remember you doing this last year and it paid off at Boston.

From Rye on Thu, Jan 17, 2013 at 21:15:08 from 65.129.65.215

Nice work Jeff....are you sick of the cold yet!?

From jtshad on Fri, Jan 18, 2013 at 07:57:34 from 69.20.183.178

Rob, higher quality due to the lower quantity (plus it is on a TM, so the faster I run the faster I get off the machine).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

I slept in a bit and got to the gym around 5am.  Ran next to Curt, Lynette, Marlin, Rex and Andrea over the course of the run.  Nice and easy today after yesterday's tempo.  10 miles in 66 minutes talking with friends most of the time.  Now for a busy day off from work.  (Mirage)

Saucony Mirage 2 Black 2012 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.005.000.000.0014.00

5am...14 miles in exactly 90 minutes. Warmed up easy and progressed up to a MP progression for the last 5 miles. Ran with Curt and Marlin, alos there this morning (-9 outside) were McKay, Rex, Spencer, Lynette, Andrea and Aaron. Lots of the group on the mills today. (Mirage)

Off to watch the kids swim meet now.

Saucony Mirage 2 Black 2012 Miles: 14.00
Comments
From Curt on Sat, Jan 19, 2013 at 07:27:57 from 69.20.189.206

Sure is fun when we get such a good turn out. Thanks for the company.

From Marlin on Sat, Jan 19, 2013 at 09:21:02 from 174.27.112.150

It was nice to run and talk to you this morning Jeff, have a great weekend

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today.  Too cold before church and too many family things afterwards.  Good day off.

Comments
From Rob Murphy on Sun, Jan 20, 2013 at 18:46:04 from 24.10.249.165

I can't remember the last time I was warm. We are making up for our mild winter last year I guess.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.0012.000.000.0017.00

I went to the gym with Kami and ran while she was doing 2 spinning classes.  Ran next to Rex, Marlin and Aaron for a while.  I also saw Andrea, Deborah, McKay.   Nice and easy 4 miles, then into MP with miles 10-15 at 6:00 pace.  Last mile cooldown.  Overall 17 miles in 1:46:45 for a 6:17 average pace.  (Cortana Black)

Now for a day off from work to spend with my wife and doing some errands and other fun stuff. 

Saucony Cortana Black 2012 Miles: 17.00
Comments
From Rob on Mon, Jan 21, 2013 at 07:49:18 from 204.15.86.95

You seem to be in really good shape for this time of year. What are you spring marathon plans?

From runninggray on Mon, Jan 21, 2013 at 08:48:47 from 63.155.7.234

See Jeff, It's your workouts like that which keep me from runnin on the treadmill next to you. :-) It might kill me trying to keep up. Good run

From Curt on Tue, Jan 22, 2013 at 07:00:49 from 69.20.189.206

Great run Jeff, especially on the treadmill by yourself.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.000.000.007.00

4:30am...7 miles on the treadmill at the gym in 44:15.  Legs were a bit sore this morning.  Still too cold here, -6 when I went to the gym and I saw -20 degrees on the car thermometer when I was driving to work on the desert...so much for global warming!  Likely only run for today. (Old Cortana)

Saucony Cortana Miles: 7.00
Comments
From crhudman on Tue, Jan 22, 2013 at 10:35:24 from 174.27.55.168

The temps are just crazy. Yesterday as I was driving up the hill to targhee my gauge went from -2 to 19 in 100 ft! Then I skied all day with a sweatshirt and no coat and we left at 35 degrees drove down and the exact same spot it went to zero. This is a pretty nasty little inversion. I think our group might burn up a few TM's if it keeps it up.

From Marlin on Tue, Jan 22, 2013 at 12:51:44 from 174.27.103.38

It was nice to see you this morninng Jeff, yes they need to work on some TM. Nice run after a long run yesterday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.005.000.000.007.00

4:30am...7 miles in 44:18 (6:20 avg) running next to Marlin.  I did a little hill workout increasing the incline starting at mile 3 up to a max of 5.5% while also increasing the pace incrementally.  Good but hard workout.  Probably only run again today due to schedule.  (Cortana Black)

Read a report in the paper today that the average temperature for the last month was just over 5 degrees.  That is 15 degrees lower than the historical average for January all the way back to 1850 (the last time the temp in IF was this low for so long).   We live in a modern tundra right now.  No wonder I have so much time on the TM and my mileage is so low, too cold to run outside and not motivated to spend more time on the 'mill.

Saucony Cortana Black 2012 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0010.001.000.0014.00

4:30am...it was warm enough outside this morning (18 degrees) but I woke up not in the mood to bundle up and have gotten used to the warmth of the gym, so treadmill time once again.  8 miles in 51:15 (6:17 avg).  Easy start (nearly quit after 2 miles), MP progression and a couple of fast segments the last 2 miles.  Try to get a run in at lunch or after work.  (Cortana Black)

Giving a running clinic at work today for an employee safety team meeting, should be fun!

6 miles after work in 37:35 (6:16 average).  Nice and easy while the kids were at swimming.  (Old Cortana) 

Saucony Cortana Miles: 6.00Saucony Cortana Black 2012 Miles: 8.00
Comments
From scottkeate on Thu, Jan 24, 2013 at 08:36:20 from 192.150.9.200

Way to get some good workouts in, Jeff. This cold spell has been brutal. I guess the good news is that we get to put in some low-impact miles on the "mill."

From Ryan Achatz on Thu, Jan 24, 2013 at 17:25:53 from 96.18.213.245

Hey Jeff, thanks for the shout outs. I don't get to much love over here in Boise from FRBers. It is to bad that you live on the other side of the state, or we could do some early morning runs together.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

5am...8 miles outside on Sunnyside with Curt on a warmish morning (32 degrees!).  Fun to finally be back outside for an early morning run, thanks Curt!  (Ride)

Kami convinced me to go to spinning with her after dropping the kids off at school.  A tough workout doing intervals.  28km in an hour, counting as 4 easy miles (though this was not easy, my legs are trashed). 

Lots of chores on my day off today. 

Saucony Ride 2 2012 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

What an adventure run this morning.  I met Andrea, Curt and Lynette at the corner and we spent the next 8 miles ice skating on the city streets!  We even had a county sheriff stop us to tell us the roads were slick and we were crazy and should stop running.  We made our way back to Sunnyside and the temps and roads improved a lot so the last 5 miles were actually running again.  Nice to have warm temps but the light freezing rain made this run challenging from a safety perspective (though it is nice to be running outside again!). (Ride)

 

Saucony Ride 2 2012 Miles: 13.00
Comments
From Curt on Sat, Jan 26, 2013 at 09:18:04 from 69.20.189.206

Good fun this morning Jeff, really enjoyed it.

From Rye on Sat, Jan 26, 2013 at 12:39:14 from 71.220.160.48

Nice...years ago on my bicycle I had a police officer pull me over. It wasn't because of road conditions....I was going 29 mph in a school zone..He gave me a warning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

7.25 miles in 57 minutes with Curt on a snowy wintery day.  Good run, character builder but with good company.  I wish I would have worn my Xodus shoes yesterday too!  (Xodus)

Saucony Xodus 2011 Miles: 7.25
Comments
From Curt on Sun, Jan 27, 2013 at 07:54:10 from 69.20.189.206

Thanks for the company and let's try not to make these character builders a common thing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today.  I was tired and slept in and woke up to about 1 foot of new snow (minimum depth) in my driveway so the gym would have been a challenge to get to anyway.  School was cancelled and I had an appointment for dental work.  So between shuttling to dental appointments (kids too) and the recovery (my head is throbbing) and shoveling my entire driveway and sidewalk (couldn't get the snowblower to work today!), I am beat and didn't run.  I could claim and equivalent mileage for about 2-3 hours of shoveling...but alas I will just claim an off day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.005.000.000.0015.00

10 miles on the TM at the gym in 1:04.  I am really sore from all the snow shoveling yesterday, but at least my jaw feels much better from the dental work.  (Cortana Black)

5 miles at lunch around the greenbelt on snowy pathways, untimed.  (Ride)

Saucony Ride 2 2012 Miles: 5.00Saucony Cortana Black 2012 Miles: 10.00
Comments
From Curt on Tue, Jan 29, 2013 at 07:08:54 from 69.20.189.206

Nice run and glad you're mouth feels better. Dental work is about the worst thing ever.

From crhudman on Tue, Jan 29, 2013 at 08:06:06 from 69.92.59.210

Funny how you can run forever but throw a snow shovel in our hands and we turn into old men again. Glad to see you feeling better.

From Rob Murphy on Tue, Jan 29, 2013 at 08:21:26 from 163.248.33.220

I always think of snow shoveling as excellent cross training.

From crhudman on Tue, Jan 29, 2013 at 15:42:22 from 69.92.59.210

Saw you running across the bridge on Broadway as I was driving by. I made sure not to hit any puddles and drench you. It looked like fun to possibly run outside.

From Rye on Tue, Jan 29, 2013 at 20:44:46 from 71.220.160.48

Jeff, It came to me after reading your post about the soreness. I helped the grounds dept at work to get rid of all the snow Monday. 5 hours of shoveling and 3 hours running a blower. I thought I was coming down with the flu today...its just the old body! Nice run today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today.  Woke up feeling pretty bad with a pain that I have some concern about, need to get it checked out.  May be taking a few days off, we'll see.

Comments
From Jon on Wed, Jan 30, 2013 at 13:57:48 from 107.203.52.135

BSTS.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

I started feeling better last night and the issue was nearly unnoticeable this morning, so I went to the gym for an easy run that I could cut off at any time.  I ended up running 7 miles in 47 minutes and never having any issue.  I am still heading to the doc today to check things out, but this is promising.  Good news from the doc, doesn't appear to be much to worry about, take it easy and anti-inflammatory and I should be good to go. (Mirage)

Saucony Mirage 2 Black 2012 Miles: 7.00
Comments
From Curt on Thu, Jan 31, 2013 at 07:06:49 from 69.20.189.206

Glad you are feeling a little better. Hope everything is alright.

From crhudman on Thu, Jan 31, 2013 at 13:51:34 from 69.92.59.210

Good news. Now take it easy that might be a little tough for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.008.000.000.0011.00

4:30am...went to the gym for a run as the pathways were very icy again this morning.  2 miles easy, 8 miles at a MP progression, 1 mile cooldown for a total of 11 miles at an avg. 6:15 pace (1:08:42).  Effort felt good an no pains this morning (beside a pitstop).  Nice to run with Curt and have the company at the gym drudgery. 

Now for a day off from work, but busy (church meetings, chores, swim team pratice shuttle, etc.). 

Saucony Mirage 2 Black 2012 Miles: 11.00
Comments
From runninggray on Fri, Feb 01, 2013 at 10:09:19 from 63.155.7.234

Nice run man. If I can ever shake this sickness and feel up to running again I would love to grab some miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.751.000.000.0014.75

Ran outside with Andrea, Curt and Lynette.  We ran our Bellin Rd loop with some extra at the end.  Overall 14.75 miles in 1:51.  Fun to run outside again on good roads with excellent company.  Only issues was nearly getting hit twice in the final 0.5M on the way home by 2 jerk drivers.  (Ride)

Saucony Ride 2 2012 Miles: 14.75
Comments
From Steve on Sat, Feb 02, 2013 at 21:51:33 from 66.87.122.201

Your training is looking pretty steady this year. Takes some dedication to get consistent runs in up there in Idaho winters!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 easy miles in 50:50 with Moxie on a beautiful day after church.  Nice to get outside in some sunshine even though it was a bit cool.  Moxie was very excited to be out running again!  (Ride)

Runs With Moxie Miles: 7.00Saucony Ride 2 2012 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:30am...6 easy miles with Moxie on a warmish morning but with a freezing fog that made the pathway a bit slick in spots. 

5 miles at lunch around the greenbelt on a mixture of wet and icy pathways.  Nice to get out again today, time of 34:30. (Ride)

Runs With Moxie Miles: 6.00Saucony Ride 2 2012 Miles: 11.00
Comments
From Curt on Mon, Feb 04, 2013 at 06:03:21 from 69.20.189.206

Way to get outside this morning. I'm just getting too use to throwing a pair of shorts on and staying warm.

From crhudman on Mon, Feb 04, 2013 at 08:23:07 from 69.92.59.210

We had some pretty good black ice down here. Good job getting out.

From Rob Murphy on Mon, Feb 04, 2013 at 18:17:11 from 24.10.249.165

Just out of curiosity Jeff, if time/work/family wasn't an issue would you prefer to do one eleven mile run as compared to a 6 -5 double?

From jtshad on Thu, Feb 07, 2013 at 13:31:10 from 141.221.191.225

If life was free to do what I want, I would rather do the 11 miler in the mid morning after a restful night of 7-8 hours of sleep, a chance to wake up and have a cup of coffee and not worry about the time and weather. But alas, this is not to be so I get up at 4am to run bleary eyed on the TM or in the dark and then squeeze what I can in around lunch time. Such is life.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4:30am...6 easy miles outside with Moxie on a nice morning for a run.  I was really tired but got up and outside and glad I did not give in to the call of the nice warm bed.  (Old Cortana)

I was going to go for a run after work, but instead decided to do some shopping and get dinner ready for the family while they were at the gym and swim lessons.   I will get a good run in tomorrow.

Runs With Moxie Miles: 6.00Saucony Cortana Miles: 6.00
Comments
From Kory on Tue, Feb 05, 2013 at 20:41:47 from 184.155.135.194

Very Nice of you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.007.000.000.009.00

Went to the gym to get a harder workout this morning.  I saw Gray, Rex, Shannon, Aaron and Heidi so some good company today.  1 mile wu, 7 mile MP progression, 1 mile easy for 9 miles at a 6:12 average in 55:45.  Good workout today.  (Cortana Black)

Saucony Cortana Black 2012 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0012.250.000.0016.25

4:30am...decided to run at the gym this morning.  1 mile wu, 6 miles MP progression with miles 6-7 at 5:50, 5:24.  Mile 8 easy to finish off the run in 49:43 for a 6:13 average.  I will try to get a run in at lunch.  (Mirage)

5 miles on a nice day at lunch around the greenbelt.  1 mile easy, 3 miles at easy MP, 1 mile easy.  Everything felt really good and smooth. Total time of 33:23 (6:40 avg.). (Ride)

3.25 miles after work with Moxie while the kids were at swimming and Kami was at spinning.  Nice and easy with Moxie on Sunnyside.  (Old Cortana)

Runs With Moxie Miles: 3.25Saucony Cortana Miles: 3.25Saucony Ride 2 2012 Miles: 5.00Saucony Mirage 2 Black 2012 Miles: 8.00
Comments
From Curt on Thu, Feb 07, 2013 at 07:21:28 from 69.20.189.206

Nice run this morning. Looking forward to company tomorrow.

From butlerbrunning on Thu, Feb 07, 2013 at 13:18:30 from 132.3.49.80

Nice running resume man.. Are you training for a Marathon now? I am going to Boston for the first time in April and am pretty excited.

From jtshad on Thu, Feb 07, 2013 at 13:28:46 from 141.221.191.225

Thanks, same for you! Good luck with Boston, it is a great race!

No, I am not specifically training for anything currently but will do so local 5k/10ks and a spring marathon as well as at least 2 in the summer fall. Still working out schedule between work, family plans and my wife's ride/race schedule. Just enjoying running for running's sake right now.

Looking forward to watching your training and getting to know you better.

From Rob Murphy on Thu, Feb 07, 2013 at 13:30:59 from 163.248.33.220

I'm still waiting for you to answer my question from Monday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0013.000.000.0016.00

I met Curt at the gym at 4:30am for a run and we also ran with Marlin who showed up just a little bit later.  Great to have friends to chat with while on the TM.  2 miles easy, 8 miles at MP progression, 1 mile cooldown for 11 miles in 1:08:50 for a 6:15 average for the run.  Nice run with good friends, we also saw quite a few other friends at the gym this morning who are also early risers and committed to their fitness.  (Cortana Black)

Went back to the gym after dropping the kids off at school and did a hard spinning class with Kami, a good hill workout and rode 27km, I will call it 5 miles. 

Nice to have these 4 day workweeks, I am glad that I changed my work schedule!

Saucony Cortana Black 2012 Miles: 11.00
Comments
From Curt on Fri, Feb 08, 2013 at 09:03:52 from 134.50.34.99

Thanks for the company, it was great to get to visit this morning for a run. Enjoy your day off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.002.000.000.0011.00

I was going to try to run before the kids' championship swim meet, but couldn't get up and wanted to ensure I helped get them ready this morning.  So I will try to run in the afternoon after the meet and taking the kids out to lunch. 

11 miles in between the kids swimming events (number 15 to number 32) all around the city, from the adquatic center up John Adams to Hitt, up and down Hitt Road, back on John Adams then back up to 17th St. for a pit stop then through the numbered streets back to the aquatic center.  When I was slowing down for my pitstop I rolled my ankle a bit on some uneven ground, really hurt for a bit.  A really good run in the nice weather outside in 1:17.  It was really fun watching the kids compete in the swim meet, they did great!  (Mirage)

Saucony Mirage 2 Black 2012 Miles: 11.00
Comments
From Jon on Sun, Feb 10, 2013 at 16:00:04 from 107.203.52.135

What events do they compete in?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

6am...8 easy miles with Curt on a chilly morning (20 degrees and a breeze).  Nice to have the company and conversation on a cold dark morning.  Overall time of 1:02.  (Cortana Black)

Saucony Cortana Black 2012 Miles: 8.00
Comments
From Curt on Sun, Feb 10, 2013 at 07:20:43 from 69.20.189.206

Enjoyed it Jeff, thanks for the company.

From Matt Poulsen on Sun, Feb 10, 2013 at 16:50:39 from 98.202.242.213

Nice consistency lately. And great job on those 4:30 am runs!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.004.001.000.0012.00

4:30am...it was 5 degrees outside so back to the gym this morning.  Right when I was about to start Curt showed up so I had some good company again this morning!  2 miles easy, 4 miles MP progression then 1 mile at sub 5:30 pace.  Overall 7 miles in 43:30 for a 6:13 average pace.  My right foot is still a bit sore from rolling it on Saturday.  I will try to get a run in at lunch today time permitting.  (Old Cortana)

5 miles with Dan around the greenbelt at lunch.  Cool but sunny day, actually a pretty nice untimed run.  (Ride)

I dropped off my wife's car this morning at the repair shop to have the rear bumper replaced from when we were rear ended a few weeks ago and got a new surpise...in the last few days someone had tagged her car on the rear quarter in a parking lot (which we didn't know about) and not left a note.  Unfortunately, this has to be repaired too to make the bumper fix work right, so we are out $400 to fix this issue!  Nice ethical people out there in the world!

Saucony Cortana Miles: 7.00Saucony Ride 2 2012 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.001.000.007.00

4:30am...7 miles in 43:35 (6:13 average).  2 miles easy, 4 miles MP progression, 1 mile around 5:30.  Deja vu from yesterday morning.  (Mirage)

Saucony Mirage 2 Black 2012 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4:30am...7 easy utimed miles with Moxie on a warmer but breezy morning that still kept it a bit chilly.  Ran out and back on Sunnyside, ankle still a bit sore.  (Old Cortana)

5 cold and windy miles at lunch around the greenbelt in 37:29.  I never warmed up during this run, brrr.  (Ride)

Runs With Moxie Miles: 7.00Saucony Cortana Miles: 7.00Saucony Ride 2 2012 Miles: 5.00
Comments
From Curt on Thu, Feb 14, 2013 at 07:10:44 from 69.20.189.206

Nice job getting out in that. That wind had a bite to it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.005.001.000.0013.00

4:30am...7 miles in 42:50 (6:07).  1 mile wu, 5 MP progression up to 5:46 pace.  1 mile at sub 5:30 to finish it off.  I had to do this with no music as I seem to have lost my IPod since Tuesday, either at home or left it at the gym accidentally and no one turned it in to lost and found, bummer.  I hope I find it at home someplace, otherwise this has been a bad week for lost or damaged items for us. (Cortana Black)

Nice lunchtime run around the greenbelt and an extra loop through the park a bit faster.  A cool day but nice, good day for a run.  6 miles in 43:20 (7:13 average).  (Ride)

Saucony Ride 2 2012 Miles: 6.00Saucony Cortana Black 2012 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.003.504.000.5018.00

I slept in since it is my day off and went to the gym with my wife at 5:30am.  I saw Curt (briefly) and ran next to Rex for a few miles.

2 miles easy, 1 mile easy MP, then into a 4x1 mile with 0.5M recovery at slow MP.  Splits were: 5:27, 5:24, 5:15, 5:10.  At the end I did a hard 0.5M, half at 4:17 pace until the TM started to overheat then backed it down to 5:00 pace.  Finished off with a slow MP cooldown.  Overall 10 miles in 59:00 (5:54 average).  Heading back to the gym after dropping the kids off at school for spinning class with Kami.  (Cortana Black)

27 km on the spinning bike in 1 hour, count as 5 easy miles.

3 easy miles outside with Moxie in the beautiful weather...in shorts! (Old Cortana)

Runs With Moxie Miles: 3.00Saucony Cortana Miles: 3.00Saucony Cortana Black 2012 Miles: 10.00
Comments
From Curt on Fri, Feb 15, 2013 at 12:21:10 from 134.50.16.120

Great workout this morning! They might have to bill you for the tm repairs over there.

From Matt Poulsen on Sat, Feb 16, 2013 at 19:54:06 from 74.143.181.234

Nice workout!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.001.000.000.0021.00

A nice warmer morning for a long run (26 degrees).  I ran a solo mile to find Curt then we met Craig, Lynette and Sarah at the corner for a run though SRL to Broadway and back (just over 7 miles).  Craig and I peeled off down Sunnyside to keep going longer and kept up a decent clip (7:00 pace).  I was really starting to feel yesterday's workout and turned around at 16 miles and ran the last 2 miles solo.  Overall 18 miles in 2:14 even for my longest since the marathon in October.  Good to get a longer one in after a long layoff. 

When I got home, Moxie was really itching to go for a run, so I had something to eat, took a pit stop and got my daughter something to eat then went back out for an easy utimed 3 miles with the dog on an ever improving beautiful morning!  (Mirage)

My wife is a stud athlete!  In the past 6 days, she has gone to 18 1 hour long spinning classes at the gym, logging over 300 miles!  She amazes me with her strength and dedication to cycling!

Runs With Moxie Miles: 3.00Saucony Mirage 2 Black 2012 Miles: 21.00
Comments
From crhudman on Sat, Feb 16, 2013 at 10:16:47 from 69.92.59.211

Thanks for getting me through most of those this morning. It was great to get out and talk to you.

From Matt Poulsen on Sat, Feb 16, 2013 at 19:54:49 from 74.143.181.234

Great job getting the long run in this morning!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 easy miles in just over 56 minutes with Craig on warmer but windy morning up and down Sunnyside.  A great recovery run catchin up and having a fun time with him.  My ankle was a bit jacked from rolling it last weekend, should not have worn my old Cortanas! (Old Cortana)

Saucony Cortana Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.003.000.000.0013.00

It is President's day so I have the day off.  I slept in and went out after sunrise for my run today and before some morning appointments.  I took Moxie out for 7 miles and during the run I talked with McKay then bumped into Curt doing his run late too.  We decided to finish off our runs together so I dropped Moxie off and ran about 10K with Curt enjoying the company and conversation.  Finished off the last 1/2 mile for 13 miles 1:34 (7:14 avg).  My ankle is still a bit tweaked but ok.  (Cortana Black)

Runs With Moxie Miles: 7.00Saucony Cortana Black 2012 Miles: 13.00
Comments
From Curt on Mon, Feb 18, 2013 at 10:24:30 from 69.20.189.206

That was great to run into you this morning and have your company for another run. Enjoy your day off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Skipped the run this morning.  I was tired and my right leg is a bit jacked up with the ankle and from bumping my knee really bad yesterday and it is still very sore.  I might try to get a short run in after work or just call this a rest day.

Comments
From Marlin on Tue, Feb 19, 2013 at 12:31:54 from 174.27.99.216

Hope the Knee feels better Jeff.

From Curt on Tue, Feb 19, 2013 at 18:29:56 from 69.20.189.206

Hope it gets feeling better. Smart to let it rest.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.503.754.000.2515.50

4:30am...went to the gym for an interval workout.  1 mile wu, 1 mile at easy MP to transition to 4x1M with 0.5M recovery.  Splits:  5:27, 5:21, 5:11, 4:55.  Recovered at the end then threw in a fast quarter at 4:17 pace.  Overall 9 miles in 52:10 (5:48 avg. pace).  Right leg felt good (ankle and knee).  (Mirage)

6.5 miles on a nice day at lunch around the greenbelt (Pancheri loop) at just under a 7:30 pace.  Nice and easy, good to get some fresh air in nice weather.  (Ride)

Saucony Ride 2 2012 Miles: 6.50Saucony Mirage 2 Black 2012 Miles: 9.00
Comments
From Kory on Wed, Feb 20, 2013 at 15:17:35 from 134.50.89.24

Nice speed work. Treadmill definitely makes it easy for speed work than fighting the cold weather. Your smart and not stupid like me.

Are you doing Boston this year?

From Rye on Wed, Feb 20, 2013 at 19:10:48 from 65.129.90.86

The weather is starting to tease us

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.004.002.000.0015.00

4:15am...ran at the gym this morning, kind of a rough start as I was really tired.  2 miles easy, 4 miles at a MP progression up to 5:50, 2 miles faster at 5:40/5:30, 1 mile easy cooldown.  Saw Curt and Lynette as I was finishing up.  9 miles in 55:49 for a 6:12 avg.  (Cortana Black)

6 easy miles around the greenbelt in 45:40.  Nice day for a run and good company for a couple of miles running slow with Dan.  (Ride)

Kami completes her Ride Across America challenge tomorrow (48 spinning classes since 2/1) and will be the third place finisher in a tight battle amongst 5 folks. Maybe tempers can cool down now and hurt feelings can be smoothed over. 

Saucony Ride 2 2012 Miles: 6.00Saucony Cortana Black 2012 Miles: 9.00
Comments
From crhudman on Thu, Feb 21, 2013 at 08:38:56 from 69.92.59.211

Crazy how competitive that spinning contest got. Nice to see you lighting up that TM on yet another morning.

From Rob Murphy on Thu, Feb 21, 2013 at 14:09:30 from 163.248.33.220

I thought I kept pretty close tabs on your blog but I missed that. Sounds exciting.

Cyclists tend to be way more Type A than runners. I know this because they have an annual criterium in Sugarhouse Park and cyclists interact with each other a lot differently than runners.

From Rachel on Fri, Feb 22, 2013 at 15:08:00 from 174.17.206.12

The most important thing is that they each kept very active during these winter months which is AWESOME and probably the original goal! Hopefully they didn't lose sight of that so they can all celebrate! What an awesome work-out they all received, I can't imagine biking that much!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.007.002.000.0013.00

4:30am...ran with Rex and Curt at the gym.  3 miles easy warmup, then into MP progression.  At mile 6.5 Curt said we should run a faster mile so we all did (5:35ish for me).  Ran some more MP, one more fast (5:35ish) then a MP and cooldown mile.  Overall 13 miles in 1:21:40 (6:17 avg).  Not the best of days as stomach was jacked up (4 pit stops!) and I had a slight pain high on my right calf, but I got it done.  Now for an easy day off from work with a couple of church meetings.  (Mirage)

Saucony Mirage 2 Black 2012 Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0011.002.000.0015.00

I went to the gym this morning for a run with reservations as it wasn't too bad outside...until about 1 hour later when there was a blizzard outside so this was the right choice.  I ran next to Curt and Marlin who got there really early and were nearly halfway done with their runs.  I ran 15 miles in 1:31:34 (6:07 average) including a couple of fast pickups (0.25M to a mile in distance) and most of the MP miles at goal marathon pace.  A good run but I am tired...nice day to just chill out with the family.  (Mirage)

Saucony Mirage 2 Black 2012 Miles: 15.00
Comments
From Curt on Sat, Feb 23, 2013 at 09:36:56 from 69.20.189.206

Great run again this morning. Thanks for the company.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles on the treadmill in the basement before church (it was 2 degrees outside and I did not feel like bundling up).  (Old Cortana)

We took the kids swimming after church and they did about 30 lengths and then we played.  Right before we were about to leave the Well's showed up too!

Saucony Cortana Miles: 5.00
Comments
From Rob Murphy on Sun, Feb 24, 2013 at 08:44:35 from 24.10.249.165

A balmy 17 in Salt Lake!

Have a good Sunday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.004.002.000.0013.00

Early morning run at the gym with Curt and Rex.  2 miles easy, 4 miles MP progression, 2 miles HM/10K pace (5:40-5:33).  Overall 8 miles in 49:15 (6:09 avg.).  Mostly felt good, a couple of ankle twinges late in the run but no pain just a hitch in my giddy-up.  (Cortana Black)

5 miles at lunch at a very slow recovery pace (I wore my GPS to make sure I didn't run too fast).  Nice day for a run, though the pathway was about 75% covered in snow/slush/ice.  (Ride)

Saucony Ride 2 2012 Miles: 5.00Saucony Cortana Black 2012 Miles: 8.00
Comments
From Summertime on Mon, Feb 25, 2013 at 16:29:11 from 174.126.50.21

Another nice day of running. Ryan and I hoping we can have a half decent day of weather so we can run with your group on a Saturday.

From jtshad on Mon, Feb 25, 2013 at 16:33:03 from 141.221.191.225

I hope so too! Usually hit it around 6 or 6:30 from the corner of Sunnyside and Rollendet (bank parking lot). The temp is supposed to get nice later on Saturday so maybe we will wait to see as we get closer and go out later. Stay in touch and we will figure it out!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.005.001.000.007.00

4:45am...7 miles on the TM at the gym in 43:45 (6:15 avg).  I still have the hitch in my right ankle at faster pace, now a bit of shin pain.  I will watch this and likely run easy the next few days.  (Cortana Black)

Saucony Cortana Black 2012 Miles: 7.00
Comments
From Curt on Tue, Feb 26, 2013 at 10:44:30 from 69.20.189.206

Good luck getting the hitch worked out, probably see you in the morning.

From Derek D on Tue, Feb 26, 2013 at 20:12:40 from 68.109.132.154

A lot of fast (MP) running lately. Looks like a marathon coming up? You are running well. Keep it up.

From jtshad on Wed, Feb 27, 2013 at 09:21:22 from 141.221.191.225

Thanks Derek. I am targeting a marathon on May 4 in Boise, ID if our family schedule will allow it (may have one of the last track meets that same weekend which would take priority).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0010.000.000.0012.00

4:30am...8 miles in 50:04 on the treadmill at the gym.  Easy MP run, ankle did not twinge.  Andrea showed up right before I left so I had someone to chat with for a short while.  Waiting for Kami to come run with me soon.  (Mirage)

I had a chance to get away for a short run at lunch today (first time on the desert in a long time).  A running buddy took off for his run about 8-10 minutes before me and was my rabbit today.  I caught him at the 1.5 mile mark where he turned around, I continued on to the 2 mile mark then tried to catch him again.  I was about 0.1 miles back when he finished, so I was working farily hard to catch him.  I didn't take my watch but most of the 4 mile run felt like solid MP effort. (Ride)

Saucony Ride 2 2012 Miles: 4.00Saucony Mirage 2 Black 2012 Miles: 8.00
Comments
From Rob Murphy on Wed, Feb 27, 2013 at 13:31:54 from 163.248.33.220

Interesting workout.

Glad you're keeping the aches at bay.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.008.000.000.0015.00

4:30am...10 miles in 1:03:07 on the treadmill at the gym.  (Old Cortana)

5 easy miles around the river on a nice day at lunch.  (Ride) 

Saucony Cortana Miles: 10.00Saucony Ride 2 2012 Miles: 5.00
Comments
From crhudman on Thu, Feb 28, 2013 at 08:50:35 from 69.92.59.211

I don't know how you get up at 4:30 with such frequency. You are my hero. Nice run!

From Jason D on Fri, Mar 01, 2013 at 10:02:34 from 128.210.82.162

Be careful in those old Cortanas! Weren't they the ankle tweaker culprits? I'm terrible about retiring shoes. I have two pairs that don't even have sock liners :)

From jtshad on Sat, Mar 02, 2013 at 08:41:57 from 69.20.183.178

Thanks Jason for the words of caution. These are getting near the end, so I give them plenty of rest and use them only for shorter runs and some TM work. Probably retire them at 700 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.007.000.000.0011.00

11 miles in 1:08:10. (Cortana Black)

Saucony Cortana Black 2012 Miles: 11.00
Comments
From Curt on Fri, Mar 01, 2013 at 07:56:12 from 174.253.185.136

I know what you mean about being mentally set on a run. I just happen to lean the other way last night. Good luck getting Kami out. Just tell her this is what all the cool people are doing:)

From Rob Murphy on Fri, Mar 01, 2013 at 09:29:16 from 163.248.33.220

We're on the same page this morning but you're a bit more speedy.

I was out the door at 4:30. I'm tired already!

From Jon on Fri, Mar 01, 2013 at 19:16:57 from 107.203.52.135

So... what's on the schedule for you this year?

By the way, as early as you get up, I still beat you most days. Of course, I'm ignoring the time zone differences, so I'm waking up at 5:30 or 6 my time... but still earlier than you! :)

From jtshad on Sat, Mar 02, 2013 at 08:44:27 from 69.20.183.178

schedule is still somewhat fluid, but here it the plan through June:

Ford Island Bridge 10k (Honolulu), PBP half marathon, Lake Lowell marathon, UVM, To Bone and Back 40 miler (solo or 2/3 man team).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

I met Andrea at the corner and went out on new route (Bellin to Grandview to the river) and back.  Nice to have the company on a nice morning for a run and to take it easy.  We saw Marlin twice on the run and had to stop a pitstop at the Marriott (nice to warm up a bit too).  I ran 14 miles with Andrea then did an extension down Sunnyside to finish of 17 miles in 2:17 for a really easy pace long run...but I am still tired and my legs were getting heavy at the end.  (Mirage)

3 miles at Community Park with Justin, Moxie and Matthew...in shorts!  (Cortana Black)

Runs With Moxie Miles: 3.00Saucony Cortana Black 2012 Miles: 3.00Saucony Mirage 2 Black 2012 Miles: 17.00
Comments
From Carina on Sat, Mar 02, 2013 at 08:55:55 from 204.15.86.83

Seriously I don't understand. I ran easier today than I have for a long time on a long run and I think my legs were more tired :/ Great work this week!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 easy miles with Curt before church on a nice warmish and calm morning.  Good run with great company.  (Cortana Black)

Saucony Cortana Black 2012 Miles: 7.00
Comments
From Curt on Sun, Mar 03, 2013 at 08:16:17 from 69.20.189.206

Thanks for joining me this morning and keeping me company. Have a great day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy miles. Saw my old boss and running friend Roger out on the trail.  He was kind of an inspiration for me to start racing marathons so I was nice to run with him (first time since he retired last year). (ride)

Saucony Ride 2 2012 Miles: 8.00
Comments
From Curt on Mon, Mar 04, 2013 at 14:53:13 from 69.20.189.206

I'm jealous you were able to run in the sunshine today. I am not sure about in the morning. Depends on what Alana ends up doing.

From crhudman on Mon, Mar 04, 2013 at 15:58:58 from 69.92.59.211

That snooze button is awful nice.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.752.004.000.2510.00

Speedwork day...3x2 miles.  1 mile warmup with a little twinge in my right groin but not too bad after a stretch.  Intervals: 5:40/5:35, 5:25/5:20, 5:18/5:10 with 0.75M recovery.  I threw in a quarter at 4:17 then cooled down for a total of 10 miles in 58 minutes.  I ran next to Andrea (she was doing 800's) most of the run and Kami showed up and ran 3-4 miles before her bootcamp (yeah!).   As I was stepping off, Curt showed up for his speedwork.  A good morning of running.  (Mirage)

Saucony Mirage 2 Black 2012 Miles: 10.00
Comments
From Curt on Tue, Mar 05, 2013 at 07:43:35 from 69.20.189.206

Good to see you this morning and great workout!

From crhudman on Tue, Mar 05, 2013 at 08:21:18 from 69.92.59.211

Good job! Speedwork seems to be today's theme.

From Bret on Tue, Mar 05, 2013 at 10:29:36 from 216.234.133.229

Strong times - that's a tough workout!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.000.000.008.00

An early morning run at the gym even though I could have gone outside (just wasn't up for the dark and cold).  The first 3 miles were a drag and my stomach felt jacked the whole time.  After getting past this, I started to feel better but was still an unmotivated run (tired, stress at work, stress with church issues) so I just kinda of cruised through the rest of the run.  The last 2 miles were decent and between 5:30-5:50 pace.  Overall 8 miles in 49:35.  (Cortana Black)

I will try to get another run in later today depending on meetings, a planning meeting for a school 5k and family and church stuff.

Saucony Cortana Black 2012 Miles: 8.00
Comments
From crhudman on Wed, Mar 06, 2013 at 09:37:45 from 69.92.59.211

That's a nice feel horrible, dragging 6:!2 pace for the morning. Hope things get better today.

From Adam RW on Wed, Mar 06, 2013 at 10:38:03 from 155.101.152.123

Sounds like things are coming down on you pretty hard right now. But seems like you are also finding a way to hold it together. My prayers are with you and your current struggles. Pulling it together to 5:30ish pace is nice. Just be extra thankful we have our running to help clear our heads and bodies...

From SpencerSimpson on Wed, Mar 06, 2013 at 19:47:33 from 69.20.170.106

hey anytime you wanna run, let me know? I am down for morning runs. Just doing the recovery thing for the next 7 more days. 801-493-9633 spencer thanks, god speed...

From jtshad on Thu, Mar 07, 2013 at 07:49:41 from 141.221.191.225

Spencer, send me a note next time you are in IF and we will find a way to get a run in! Early mornings are my normal running time too!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.401.007.001.0016.40

4:30am...at the gym early for a tempo run.  1 mile warmup, then 8 mile tempo (2-5:42, 2-5:39, 2-5:36, 5:33, 5:24).  1 mile cooldown for a total of 10 miles in 57:50 (5:47 avg).  It actually felt good to start running faster as the run progressed so this was a good workout! Lots of friends there this morning:  Kami, Curt, Marlin, Rex, Lynette, McKay, Steve, Melanie, Craig, Aaron)!  (Cortana Black)

A really easy recovery run at lunch time on a nice day for a run...in shorts and partly sunny skies.  This was a very easy run with the first two miles slower with Dan and Bill (my original running group from 9-10 years ago) then solo for a total of 6.4 miles.  Started feeling the run this morning and lack of fueling due to a busy morning, so after work off to get some carbs at IBC...Black Ale you will be mine!  (Ride)

Saucony Ride 2 2012 Miles: 6.40Saucony Cortana Black 2012 Miles: 10.00
Comments
From Jon on Thu, Mar 07, 2013 at 07:33:06 from 107.203.52.135

Is it starting to warm up there yet?

From jtshad on Thu, Mar 07, 2013 at 07:48:44 from 141.221.191.225

It is getting there, this morning was much better than the forecast last night so I was already set to go the gym. Snow/rain mix but temps are getting much better.

How are things with you? Barkley's huh? You are nuts (but a total stud for taking it on!).

From Curt on Thu, Mar 07, 2013 at 07:49:34 from 69.20.189.206

Great run this morning Jeff. It was fun to see everyone there today.

From crhudman on Thu, Mar 07, 2013 at 08:21:35 from 69.92.59.211

Another nice run. I love it went faster paces seem better. Outside is just around the corner, I think we could've damaged ourselves on those sneaky ice patches this morning though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

My legs were hammered from yesterday and I was really tired so I slept in and went out for a run after the kids left for school.  It was warm and calm and nice...up til I walked out the door.  We (Moxie and I) spent the whole run in a snow storm...though the temp wasn't bad and there was not wind but at points it was snowing pretty good.  Nice and easy pace for 8 miles (I would have gone longer but needed to get ready for a meeting at church).  I might go out later today with Kami!   This was the last run on the old Cortana's, time for retirement. (Old Cortana)

4 miles in the late afternoon solo very easy. 

Runs With Moxie Miles: 8.00Saucony Cortana Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.002.003.000.0019.00

16 miles in 1:55 with Curt and Craig (Lynette and Andrea also came out but turned back early).  A tough run from the flats of the valley up the Iron Rim hill.  A really good workout on a nice morning for a run...clear and calm, cool to start but great for the second half.  A trudge up the hill but then a few fast miles coming down and a couple more easy MP and then a honest pace to end it.  Nice to get this one in the books.  Congrats to Craig for his 100 mile week.  (Mirage)

 3 miles with Justin and Moxie nice and easy.( cortana black) 

Now for a day of fun with the family and Newsboys concert tonight.

Runs With Moxie Miles: 3.00Saucony Cortana Black 2012 Miles: 3.00Saucony Mirage 2 Black 2012 Miles: 16.00
Comments
From crhudman on Sat, Mar 09, 2013 at 09:12:34 from 69.92.59.211

Thanks for keeping that honest. I could've easily gone the other way this morning. Enjoyed the company as always. Have a great day.

From Curt on Sat, Mar 09, 2013 at 09:14:19 from 69.20.189.206

Great run this morning Jeff. Really enjoyed getting out and doing something like this for a change. Have a good day today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off today, too busy with Church and family activities.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

8 easy untimed with Moxie on a very nice morning for a run.  Some pretty slow, some faster at an honest clip.  I will try to get another run in at lunch on the desert if time allows.  (Cortana Black)

4 easy miles in 28 minutes on a nice day for a run on desert...in shorts.  (Ride)

Runs With Moxie Miles: 8.00Saucony Ride 2 2012 Miles: 4.00Saucony Cortana Black 2012 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.004.258.50

Speedwork.  1 mile wu. 2 - 4x0.5M with 0.25M recovery between intervals, 0.5M between sets.  Splits: 2:30 first set, 2:28 second set.  0.25M at 4:17 pace after intervals then a cooldown.  Total of 8.5M in 48:40.  (Cortana Black)

Crappy day already at 6am.

Saucony Cortana Black 2012 Miles: 8.50
Comments
From crhudman on Tue, Mar 12, 2013 at 09:22:58 from 69.92.59.211

Sounds contagious, crappy day here as well. Things can only get better, let's hope at least.

From Curt on Tue, Mar 12, 2013 at 20:31:36 from 69.20.189.206

Nice workout Jeff, that's a great pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.750.000.000.0013.75

4:30am...7.5 easy miles with Moxie on a nice morning.  It must have been dog days as I only saw three other runners and they too had dogs running with them!  (Cortana Black)

6.25 miles around the greenbelt at lunch.  (Ride)

Runs With Moxie Miles: 7.50Saucony Cortana Black 2012 Miles: 7.50
Comments
From Summertime on Wed, Mar 13, 2013 at 13:03:53 from 174.126.50.21

I'm always blown away by your mileage. Still hoping to get together on a Saturday morning run with you and the group. Work schedule should cooperate here in a few weeks. I ended up signing up for the Zion's Provo Marathon in May.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

4:30am...7 easy miles with Moxie on a morning like the last few, very nice.  I almost turned around at 1 mile mark as my right legs was really creaky (knee, groin) but it settled down and I was able to pick up the pace.  I was thinking about a tempo run last night but my old body did not want to do that today.  Planning on a run with Gary at lunchtime today.  (Mirage)

6 miles in 42:45 with Gary on the greenbelt and through SRL.  A GREAT day for a run with good company, conversation and pace.  Hope this weather sticks around for a while!  (Ride)

2 miles with Justin after work. 

Runs With Moxie Miles: 7.00Saucony Ride 2 2012 Miles: 6.00Saucony Cortana Black 2012 Miles: 2.00Saucony Mirage 2 Black 2012 Miles: 7.00
Comments
From crhudman on Thu, Mar 14, 2013 at 08:38:27 from 69.92.59.211

I've been having days that stink the first few miles and turn out well. Good job getting out.

From Gary Horton on Thu, Mar 14, 2013 at 13:22:46 from 69.20.170.195

Thanks for getting me out and off the TM... We'll have to make it a habbit.

From jtshad on Thu, Mar 14, 2013 at 13:25:37 from 141.221.191.225

Thanks Gary that was a good run! BTW, I still don't see anything on your blog past 2/25!

Is a habbit a cross between a hobbit and a rabbit? ;-) Oh, you mean habit...yes indeed we will have to this more often!

From Gary Horton on Thu, Mar 14, 2013 at 13:44:17 from 69.20.170.195

I wish I were crossed with a rabbit... Then I could keep up with you. :) I can defiantly say that my forte is not spelling. I always get a good laugh out of it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

I was very tired and felt pretty bad (fatigue, cough, achy) when the alarm went off so I slept in this morning.  After getting some coffee, a bite to eat and getting my son ready for school, I decided to get out for an easy run on a nice, warm morning.  I ran through SRL and back with and extended down Sunnyside at a pedestrian pace for the most part.  It was a bit cooler than I thought and my hands got cold but besides that I felt better for going for the run.  8 miles in 1:02.  (Cortana Black)

Now for some work at church, lunch with my girls and some errands then a run later with my wife and son.  2.5 miles to and from the Maverick store to get a movie to watch tonight. 

Saucony Cortana Black 2012 Miles: 10.50
Comments
From Jackie82 on Fri, Mar 15, 2013 at 09:19:35 from 8.23.140.196

That's a great run on a sick body! I hope you get better soon. Nice job getting some mileage in, while taking it easy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.150.000.000.0015.15

6am...12.4 miles with Gray from his house up to the top of the hill and back through Iron Rim in 1:30.  Good hill workout, but I had a hard time getting going as this cold is settling into my chest and I have some congestion that made it a bit hard to take a deep breath and my energy level is really low.  Got it done though with good company and conversation.  Plus the view of the valley from the top was worth the climb! 

2.75 miles with Justin, Matthew and Moxie around the neighborhood on  a great morning.(Mirage)

Runs With Moxie Miles: 2.75Saucony Mirage 2 Black 2012 Miles: 15.15
Comments
From Glen on Sat, Mar 16, 2013 at 11:15:41 from 75.174.33.156

Jeff. Took your recommendation. I parked at the top of Sunnyside then did 16 on an out and back towards Bone. Beautiful morning for a run. Maybe spring is here!?

From Curt on Sat, Mar 16, 2013 at 12:57:54 from 69.20.189.206

Nice job getting that course in again this week. Hopefully you didn't have to wait too much for Gray, I know how it's hard to run with someone that slow.

From SpencerSimpson on Mon, Mar 18, 2013 at 07:41:26 from 50.73.45.89

Hey just checking in and would love to workout with you and whatever guys/gals can. I am in IF on biz throughout the week. Text when you can spencer 801-493-9633 thanks...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run, sick today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Still sick, stayed home from work today.

Comments
From Lily on Mon, Mar 18, 2013 at 15:14:40 from 67.199.178.95

Get well soon.

From RileyCook on Mon, Mar 18, 2013 at 16:10:14 from 132.3.57.82

I hope you get feeling better soon. Being sick is the worst. The season for sickness should just about be over though.

From Jon on Mon, Mar 18, 2013 at 18:31:59 from 107.203.52.135

Blah. sorry.

From Rob Murphy on Mon, Mar 18, 2013 at 20:01:59 from 24.10.249.165

Bummer.

I could really use a sick day - but without the actual sickness.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

I am still a bit fatigued and tired from being ill and my right foot is very sore for some reason.  Plus I had to leave for work really early which all lead to me skipping my morning run.  I will try to get one in at lunch and after work (with Justin or at the store).  Glad to be feeling better.

4 miles in 28 minutes out on the desert in between meetings.  Just was able to get this one in.  (Ride) 

4 miles after work really easy with Justin and his buddies on a fantastic evening.  (Cortana Black)

Saucony Ride 2 2012 Miles: 4.00Saucony Cortana Black 2012 Miles: 4.00
Comments
From Alana on Tue, Mar 19, 2013 at 06:30:12 from 69.20.189.206

Hope you are on the mend Jeff! We all need to get together and plan a summer camping trip!

From Adam RW on Tue, Mar 19, 2013 at 14:01:10 from 128.110.93.43

Glad your not sick anymore am nice work squeezing in the run.

From Rob Murphy on Tue, Mar 19, 2013 at 21:01:12 from 24.10.249.165

Sounds like Justin is really coming along.

Glad you're feeling better. That was quite a nasty little bug you had.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

My foot was very sore when I got up this morning.  Since it was fairly nice outside, I thought I would do a very easy run to see if the foot was ok...it wasn't.  I made it to the corner of Sunnsyside and decided to to shut it down.  I had to even walk for a bit.  So, I am going to rest it this morning, see how it feels at lunch and probably just call it a day.  No need to push it.  (Mirage).

Runs With Moxie Miles: 1.00Saucony Mirage 2 Black 2012 Miles: 1.00
Comments
From Curt on Wed, Mar 20, 2013 at 11:01:33 from 174.253.160.107

Sorry to hear it, hope it gets feeling better for you.

From crhudman on Wed, Mar 20, 2013 at 11:16:33 from 69.92.59.211

Sounds like a rough week. Enjoying the rest I hope. Hopefully we can all be good for Saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

I woke up with the foot still a bit sketchy and a bit of congestion.  I had to get to work really early so I ran on the treadmill in the basement for 5 easy miles...ugh!  Foot did not hurt so that is a good sign.  (Mirage)

5 miles in 35:50 out on the desert on a nice noontime.  Cool, sunny and a bit windy but it was nice to get out and work out some frustrations.  (Ride)

3 miles after work along Sunnyside.  Very windy.  (Cortana Black)

Saucony Ride 2 2012 Miles: 5.00Saucony Cortana Black 2012 Miles: 3.00Saucony Mirage 2 Black 2012 Miles: 5.00
Comments
From Rye on Thu, Mar 21, 2013 at 18:24:21 from 65.129.68.92

Braved the wind....stud! Nice run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

I just couldn't get up this morning early to face a cold outside run or another run on the mill.  Plus my foot was a bit twingy again.  My wife dragged me out of bed and to the spinning class this morning.  It was a good workout but got me motivated to want to run again instead.  This was just one of those weeks where I was just off my game...hopefully a good long run tomorrow (or even a run later on today) will get me past my malaise. 

8 miles in 58 minutes on a nice afternoon with Moxie.  Up and back on Sunnyside in pleasant weather...just the run to get my mood up.  (Cortana Black)

Runs With Moxie Miles: 8.00Saucony Cortana Black 2012 Miles: 8.00
Comments
From Curt on Fri, Mar 22, 2013 at 17:06:30 from 69.20.189.206

Glad you were able to get out in some decent weather.

From Rob Murphy on Fri, Mar 22, 2013 at 17:13:00 from 24.10.249.165

It's all part of the ebb and flow. You'll be all right.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.650.000.000.0020.65

17 miles this morning with Curt and Craig in 2:05. It was very cold (12 degrees) but calm. Two good things about this run...the company and it is over, not one of my better long runs as I had no energy.

3.65 miles with Justin, Moxie and Matthew through the neighborhood.  (Mirage)

Runs With Moxie Miles: 3.65Saucony Mirage 2 Black 2012 Miles: 20.65
Comments
From crhudman on Sat, Mar 23, 2013 at 09:33:56 from 69.92.59.211

Good to run with you this morning. Good job making it through a little longer than any of us planned on. Have fun doing taxes and taking it easy.

From Curt on Sat, Mar 23, 2013 at 09:34:44 from 69.20.189.206

Thanks for the company this morning and sorry about the energy level. It's a new week tomorrow so it has to get better. Have a good weekend.

From Rob Murphy on Sat, Mar 23, 2013 at 11:11:53 from 24.10.249.165

Outstanding day!

I'm loving you and Justin's simultaneous posts. I bet you are enjoying running with him.

From jtshad on Sat, Mar 23, 2013 at 11:14:42 from 69.20.183.178

It is great getting out with him regularly. I have to remind him when I am on to get on his computer otherwise he forgets. It is good for him to track to see what actually training can do for him...still hasn't sunk in fully yet but getting better. We went for a run this week and he said "ah, a good 4 mile run that is nice!"...first time I have heard that kind of comment from him.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

I slept in and had a nice leisurely morning before church.  I went running after church and doing some errands on a very nice afternoon...sunny, mostly calm and cool.  A great 6 mile run through SRL and home.  Spent the evening with my family watching "The Bible" and having great conversation. 

Saucony Cortana Black 2012 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

I didn't sleep well last night and couldn't get up to face the cold or the TM.  I went out on very nice day at lunchtime (sunny, slight breeze, cool) for 8 easy miles in 57 minutes.  Just a pleasant run to clear my head.  (Ride)

Saucony Ride 2 2012 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

4:30am...7 easy untimed miles with Moxie in the cool and dark morning.  (Mirage)

4.5 miles in 30 minutes on a cool and cloudy day out on the desert at lunch.  Left hamstring was a bit tight.  (Ride)

Runs With Moxie Miles: 7.00Saucony Ride 2 2012 Miles: 4.50Saucony Mirage 2 Black 2012 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

4:30am...way to early after a long meeting at church last night.  Got out the door on a very nice morning for a run and bumped into Curt and Andrea on my way back.  Easy untimed 10K with Moxie.  (Cortana Black)

I got together for a run with Spencer at lunch today and we did a greenbelt loop of 6 miles in 43 minutes.  Good to meet another FRBer (another good runner to push with on some runs!) and had a great conversation.  Thanks, Spencer!  See you tomorrow morning. (Ride)

Runs With Moxie Miles: 6.20Saucony Ride 2 2012 Miles: 6.00Saucony Cortana Black 2012 Miles: 6.20
Comments
From Carina on Wed, Mar 27, 2013 at 08:03:27 from 204.15.86.83

Loving the untimed easy running :) And I agree 4:30 is too early!!

From SpencerSimpson on Wed, Mar 27, 2013 at 13:36:35 from 69.20.170.106

look forward to more runs...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4:30am...nearly slept in as I was very tired and not feeling well (still have a cough from my cold that I can't shake) but was committed to meeting Spencer for a run.  Low and behold I missed his text from late last night saying he wasn't going to make it.  So...a very slow run solo on a cool but nice morning.  Nearly went home after waiting for Spencer but decided to run...no coughing while running.  A very busy day at work, I will have to see if I can get a lunch run in.  (Cortana Black)

One of those days I should have just taken the day off from running!  After a very busy morning got out a bit late for a run...gorgeous at noon with 55 degrees sun and no wind.  I was starting out great enjoying running shirtless (to get sun and scare people with my white tanless body) when...wham! 

About 0.6M into the run through the park I run by a family with little kids.  I move over to the side of the path to avoid running over the little kids when suddenly from under the picnic table jumps a dog which hits my legs, nips me and draws blood.  Nice apologetic owners and a nice dog, but still!!!

Clean off the wound, finish off the run (with some adrenaline!) of 6 miles in around 40 minutes then go to our medical for a bandage and ointment.  What a day!  (Ride)

Saucony Ride 2 2012 Miles: 6.00Saucony Cortana Black 2012 Miles: 6.00
Comments
From SpencerSimpson on Thu, Mar 28, 2013 at 10:07:12 from 216.201.66.239

I am glad I got some sleep finally this week. My back feels a lot better from doing the foam roller and stretching since lunch yesterday. I have broken my back before so I get a little worried if it tightens like it is doing. Hope to see ya at lunch. I am going easy again.

From Curt on Thu, Mar 28, 2013 at 14:43:50 from 69.20.189.206

Oh man Jeff sorry to hear about your running episodes today. Glad the dog didn't cause something worse. I was also scaring people with the whiteness out there today in that perfect weather. Good job getting them in.

From SpencerSimpson on Thu, Mar 28, 2013 at 14:49:47 from 69.20.170.106

it was no shirt day for everyone. Temp was awesome. Freaking dogs...wow, glad you are good. my second half 6 was probably similar to your lunch run. I did 40:26 for the split. felt great. very easy and comfortable effort...

From shellberns on Thu, Mar 28, 2013 at 15:02:00 from 174.126.52.90

I am so sorry, Jeff! I'm glad the dog owner was apologetic and hopefully they'll start following the leash laws!

From jtshad on Thu, Mar 28, 2013 at 15:05:15 from 141.221.191.225

The dog was on a leash, I was just close to the table it was under and spoked it. A nice dog afterwards when I was talking to them and cleaning off the wound. Just hope I don't go rabid now. Would that improve my pace, or just the pace of those that I am running with as I chase them when foaming at the mouth?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

Slept in and went out with Spencer after taking the kids to school.  A nice SRL and greenbelt from the corner on Sunnyside.  Good conversation and company.  11.25 in 1:22 in the new Addidas Boost...actually pretty nice shoes!  (Boost)

Had to go get a tetanus shot today!

Addidas Boost Miles: 11.25
Comments
From crhudman on Fri, Mar 29, 2013 at 16:14:40 from 69.92.59.211

That's what I'm saying about those dang things. I have not been disappointed once in mine.

From crhudman on Sat, Mar 30, 2013 at 08:45:51 from 69.92.59.211

Hope you get feeling better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Sick, feel like crap right before vacation really sucks.

Comments
From Rachel on Sat, Mar 30, 2013 at 11:07:18 from 174.17.207.22

Uggghhh! But that's probably what you need, a good, relaxing vacation!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Easter and still sick.  Drove down to SLC and met the Murphy's for dinner. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Still sick and a long travel day to Honolulu, HI.  Got in late afternoon and just chilled with the family.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

6.25 miles with Kami and Justin from the hotel uo the front side of Diamond Head and back. Later a loop around the fort. A good day.

Addidas Boost Miles: 6.25
Comments
From Curt on Wed, Apr 03, 2013 at 05:36:51 from 69.20.189.206

Good to see you're feeling better to enjoy your vacation.

From crhudman on Wed, Apr 03, 2013 at 12:25:55 from 174.27.38.238

Have fun. Get a nice sun tan.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.004.000.000.0014.00

5:45am 7 miles around Diamond Head from the hotel in 50 minutes. Then 2 miles hiking up Diamond Head with the family. Drove to the Cemetary of the Pacific then back to the hotel for pool time. 5 miles to Ala Moana park and back in 33 minutes with a fast old dude named Dave. Now off for a dinner with Kami at Duke's. A great vacation.

Addidas Boost Miles: 14.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles with Kami and Justin around the Diamond Head crater. Now off to the Polynesian cultural center in Laie.

Addidas Boost Miles: 7.00
Comments
From Rob Murphy on Thu, Apr 04, 2013 at 13:15:42 from 163.248.33.220

Sounds like you're having a great time and feeling better.

From crhudman on Thu, Apr 04, 2013 at 15:35:52 from 69.92.59.211

Just for the record, I would like to be in Hawaii also.

From Curt on Sat, Apr 06, 2013 at 08:26:55 from 69.20.189.206

Sounds like you guys are having a great time, so jealous!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Early departure with the family to Sea Life Park. 4 miles later that day

Addidas Boost Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Woke up feeling like crap again. Instead of running I slept in and spent the day on the beach with the kids and having a few beers. Good choice for the right balance today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Early morning departure for Pearl Harbor with the family. Came back and rested since my whole family is catching my crud. Spent some time in the pool then went for an easy 7 mile run up to Diamond Head and back just to get one in. Last day in Hawaii tomorrow.

Addidas Boost Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Last day in Hawaii.  Got up and still have the crud, but went out for a 7 mile run up to Diamond Head and back...really nice morning.  Justin and Kami were not feeling good so I let them sleep in.  Big breakfast buffet then time at the beach and pool before heading to the airport for our flight home.

Addidas Boost Miles: 7.00
Comments
From JimF on Sun, Apr 14, 2013 at 19:30:36 from 98.222.218.178

Glad you were able to get out and enjoy the great run around Diamond Head. I hope you and your family had a great time in Hawaii!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

A long travel day that started last night.  We had mechanical difficulties on the plane departing Honolulu so we arrived at LAX 2 hours late and missed our connection.  Got a later flight which arrived in SLC about the time we should have been getting home to IF.  After the drive home, we were all tired and hit the rack early after getting things settled at home so no run today.  On top off it all, my entire family has this crud still and my daughter is especially bad right now.  I have had this for 3 weeks and it still won't let go!

Comments
From Wesley Hunt on Wed, Apr 10, 2013 at 09:58:06 from 198.8.4.10

Hope you and your family are feeling better, Jeff. My three-year old daughter battled through the crud for a couple of weeks as well in late March.

I'll say a prayer for you.

Wesley

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

I was tired and it was cold outside (22 degrees) so I slept in and will catch a run at lunch.

6 miles around the greenbelt in 42:30 during a late lunch run (trying to catch up this morning).  Still only about 75% of my energy level and I was having a very hard time getting a deep breath, this cold is a hard one.  (Ride)

Saucony Ride 2 2012 Miles: 6.00
Comments
From Rye on Wed, Apr 10, 2013 at 14:31:27 from 65.129.75.12

No stalker.....just me in a green burb! Looking good on a NICE day...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles with Moxie on a nice morning.  Shorter today as I got up late due to < 4hours of sleep with a sick daughter last night...poor girl has the crud worse that any of us has had it.  Still tired and congested.  I saw Curt and Becky out running, made plans to run with Curt the next couple of days.  Running in the Cortana's left a slight pain in my right foot. (Cortana)

Runs With Moxie Miles: 5.00Saucony Cortana Black 2012 Miles: 5.00
Comments
From Curt on Thu, Apr 11, 2013 at 10:32:47 from 69.20.189.206

Good to see you out there this morning. Hope you and Katelyn get feeling better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 miles easy on a cool morning.  7 miles with Curt through SRL to the greenbelt and back, then 7 miles with Andrea out and back on Sunnyside.  Still hacking, low energy and hard breathing...this cold sucks!

Addidas Boost Miles: 14.00
Comments
From Summertime on Sat, Apr 13, 2013 at 09:44:24 from 174.126.50.21

Yeah it was a little on the cool side this morning. Good run. I wanted to hit you up on how you taper before a marathon. I want to be able to go into it not feeling totally fatigued but not taking so much time off I lose fitness. When do you start scaling back? How much?

From jtshad on Sat, Apr 13, 2013 at 11:01:16 from 69.20.183.178

Saturday morning temp was good but the wind definitely cooled it right back down.

I like a 2 week prep for the race. 2 weeks out cut back to about 50-60% of your high mileage with a 8-11 mile long run the week before the race. The week leading into the race is a taper week where you cut back to about 30% of high mileage week, fast stuff at the beginning of the week tapering to a day off 2 days before the race and a 2-3 miler the day before.

Hope this helps.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.505.000.000.0020.50

Out for a group run with Curt, Andrea, Lynette and McKay.  We were going to run the rollers from the top of Sunnyside hill out to Bone and back, but the winds on top were terrible (30mph sustained).  We decided to run down the hill and through town to get out of the wind.  Unfortunately the wind had kicked up in town too so most of the run was into a stiff crosswind/headwind.  Curt and I ran together most of the run and he ran very strong!  I ran about 16.5 miles with the group then finished off another 4 miles solo for 20.5 miles in 2:23 (6:58 average).  A good run on a very windy day...almost like most of the run uphill!  (Mirage)

Saucony Mirage 2 Black 2012 Miles: 20.50
Comments
From Curt on Sat, Apr 13, 2013 at 11:07:53 from 69.20.189.206

Way to put in the extra distance today in those conditions. Thanks for the company and the advice on my down hill form, I could feel the difference for sure. Enjoy your weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

7 miles in 50 minutes with Moxie before church on a cool but calm morning (20 degrees).  I was really sore from yesterday in the glutes and calves!  (Cortana)

3 miles with Justin in the late afternoon and good weather focusing on form drills.  He did great and listened well today.  (Boost)

Runs With Moxie Miles: 7.00Saucony Cortana Black 2012 Miles: 7.00Addidas Boost Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

4:30am...7 slow painful recovery miles on a nice morning with Moxie.  I hope to get a run in at lunch if the snow stops out on the desert, I didn't bring gear expecting this weather (way different than in town).  (Boost)

Runs With Moxie Miles: 7.00Addidas Boost Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.001.000.000.0014.00

4:30am...8 easy recovery miles with Curt on a cold, windy and snowy morning.  Nice to have the company in this weather and to try to process yesterday's events.  Left calf and right achilles a bit achy still.  (Mirage)

6 miles at lunch in 43 minutes.  Decent day, a bit windy.  My legs felt much better, a bit of a hard twing on my achilles around 2.5 miles in then it felt really good.  (Ride)

Saucony Ride 2 2012 Miles: 6.00Saucony Mirage 2 Black 2012 Miles: 8.00
Comments
From Curt on Tue, Apr 16, 2013 at 08:08:10 from 69.20.189.206

Thanks for the company out there on this what felt like January run.

From Rob Murphy on Tue, Apr 16, 2013 at 14:12:23 from 163.248.33.220

Take care of that achilles!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Happy Anniversary to my wife Kami who has been my rock, my blessing from God and my inspiration for 20 years.   Thanks for your example of being a parent, partner and faithful person who constantly shows me how to live a life dedicated to Jesus Christ.   Looking forward to many more years together.

10 miles with Moxie on a cool morning.  Ran with Corwin for a bit and for Andrea for about 4 miles.  Nice run but cold (21 degrees outside!).   Kami and I are heading to SLC for a few days for our anniversary and a church meeting with my parents coming over to stay with the kids.   A wonderful 20 years!  (Boost)

Runs With Moxie Miles: 10.00Addidas Boost Miles: 10.00
Comments
From Curt on Wed, Apr 17, 2013 at 08:11:48 from 174.232.130.188

Nice run this morning. Happy Anniversary to you and Kami. Have a safe trip to SLC.

From Bill Mandler on Wed, Apr 17, 2013 at 13:57:00 from 184.155.126.144

Happy Anniversary Jeff and Kami!

From Jon on Wed, Apr 17, 2013 at 20:38:20 from 107.203.52.135

2 decades- wow. Congrats.

From Rye on Thu, Apr 18, 2013 at 06:35:58 from 75.174.56.14

Congrats...Nothing better than a marriage based on faith, respect and commitment....something you guys seem to get:)best of luck for the next 20 years!

From SpencerSimpson on Thu, Apr 18, 2013 at 14:57:33 from 208.76.198.38

Happy Anniversary Stud. Great weather along the snake river landing and greenbelt today...

From Jason D on Thu, Apr 18, 2013 at 20:14:58 from 24.1.80.94

Happy anniversary to you both and congratulations!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

We slept in and went to breakfast. Afterwards I went out for 5 miles while Kami napped. Then we drove to Sugarhouse park and ran 6 miles together. Had a fun day with no agenda just spending time together.

Addidas Boost Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

got up early and drove to Rob's house for a run. 7.45 miles on an extended foothills drive loop.  Nice conversation with good company thanks Rob.

 3.5 miles with Kami in sugarhouse park. her ITB achy as is my right achilles. 

Addidas Boost Miles: 11.00
Comments
From Steve on Fri, Apr 19, 2013 at 09:37:47 from 66.87.113.117

7.45 miles? Not 7.37? Sure about that? That Rob is known to round up on his mileage. :-)

Will you be around this weekend? We will be down there.

From Rob Murphy on Fri, Apr 19, 2013 at 09:38:02 from 163.248.33.220

Good run Jeff.

I'm looking at the crappy forecast for tomorrow and trying to decide what to do. I'll ponder and get back to you.

From shellberns on Fri, Apr 19, 2013 at 16:47:06 from 174.126.52.90

I hope you went across the street to have lunch at the Dodo. mmmmmmmmm! Happy Anniversary!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

7 miles in west valley before our church meeting and driving home. my achilles was still achy (Boost).

3 miles after getting home and in between rain storms. Nice and easy with Moxie while my family was "plugged in".  Achilles still very sore so a small run.  (Cortana)

Runs With Moxie Miles: 3.00Saucony Cortana Black 2012 Miles: 3.00Addidas Boost Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy miles on a nice morning with Moxie in 56 minutes.  I saw Curt and Rob out this morning.  Achilles still achy, bad at 1.5 miles but barely felt anything by 3 miles then just a tad more at the end.  Still going to nurse it along.  (Mirage)

Runs With Moxie Miles: 8.00Saucony Mirage 2 Black 2012 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4:30am...7 easy miles with Curt in 55:30.  Warmish but a light drizzle which later turned to snow!  Achilles still a bit tender.  (Boost)

5 miles on a windy and cool day at lunch. At least it was sunny, I got out right between two storms.  Time fo 37:50, achilles still aching...dang.  (Ride)

Saucony Ride 2 2012 Miles: 5.00Addidas Boost Miles: 7.00
Comments
From Curt on Mon, Apr 22, 2013 at 19:43:10 from 69.20.189.206

Thanks for the company this this morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run this morning as my achilles is still bothering me, my stomach was upset and it was cold outside...good reasons to stay in bed and rest a bit more before work.  Appears to have worked as my achilles is not aching at all later in the day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.006.300.000.0013.30

4:15am...7 miles with Moxie on a cool morning.  Achilles a lot better, no pain but I still feel it a bit.  80% recovered so I will still take it easy.  (Ride)

A beautiful day at lunch...sunny, warm and calm!  Plus my achilles was not hurting so a good recipe for a harder run.  My first decent "workout" run in a while...6.3 miles in 39 flat with the last 0.3M just coolilng down.  6:11 overall average, felt harder than I wanted it to but good after being sick and out of it for so long.  (Mirage) 

Runs With Moxie Miles: 7.00Saucony Ride 2 2012 Miles: 7.00Saucony Mirage 2 Black 2012 Miles: 6.30
Comments
From Bob on Wed, Apr 24, 2013 at 16:30:12 from 67.176.195.62

I'd take that 10K time!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:20am...achilles was a bit tight again when I woke up.  Got out the door and could tell this was not going to be a good morning...tight achilles, no energy.  So I cut it way short and came home, stretched, heat pad on achilles.  Feeling much better now.  I will see if I get a run in at lunch depending on work schedule and how I feel.  (Ride)

7 miles on a beautiful day at lunch, shorts and shirtless!  Really needed a good run after a long work meeting.  Achilles felt good.  Nice to get out and get a decent run in.  Total time 48:45.  (Mirage)

Runs With Moxie Miles: 3.00Saucony Ride 2 2012 Miles: 3.00Saucony Mirage 2 Black 2012 Miles: 7.00
Comments
From Rob Murphy on Thu, Apr 25, 2013 at 12:47:44 from 163.248.33.220

I'm perplexed by your achilles.

From jtshad on Thu, Apr 25, 2013 at 12:49:39 from 141.221.191.225

You and me both.

From Rachel on Fri, Apr 26, 2013 at 08:46:04 from 174.17.200.110

Jeff I have the same thing going on with my right foot, ball of my foot. Some days it's fine, others I have to cut it short. Do you think it's from too many hill runs in my Kinvara 2's? I'm back to my Triumphs for more of a cushion, but it seems to be taking forever to heal. I'm am NOT known for my patience, especially when it come to my exercise time!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5:30am...slept in and went out for a 10 mile run with Curt around the greenbelt.  Really good run with great company and conversation.  Achilles felt pretty good.  Nice morning for a run.  Total time of 1:14.

Addidas Boost Miles: 10.00
Comments
From Curt on Fri, Apr 26, 2013 at 09:42:30 from 69.20.189.206

Great morning out there today. Thanks for the company.

From Steve on Fri, Apr 26, 2013 at 10:54:43 from 66.87.112.118

You slept in for a 5:30 run? What's wrong with you Idahoans? :-)

From Jon on Fri, Apr 26, 2013 at 19:27:06 from 107.203.52.135

Steve, I think he's getting lazy in his old age :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.007.000.000.0015.00

5:30am...Iron Rim run with Andrea, Cache, Craig, Curt and Lynette on a beautiful morning. Really good run mostly in pairs. Craig and I finished the 15 miles up and back down the hill in 1:47 for about a 7:10 average. Achilles felt mostly good, nice to get this one in. (Boost)

Addidas Boost Miles: 15.00
Comments
From SpencerSimpson on Sat, Apr 27, 2013 at 16:52:41 from 50.73.45.89

nice workout. Back in Utah. New project. Glad I got the chance to run some with you. Thought I would be there longer. Look forward to doing more runs and races with you soon.

From Curt on Sat, Apr 27, 2013 at 20:29:55 from 69.20.189.206

Thanks for the run this morning. The weather was amazing and it's always fun to get out with everyone.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.002.000.000.003.00

3 miles at the track with my kids.  Ladder workout:

100m, 200m, 400m, 800m, 200, 200m, 100m.  With some recovery jogs in between.  The kids did great and Justin pushed pretty hard! 

Glad I skipped the morning run, achilles is feeling really good right now.

Saucony Cortana Black 2012 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No morning run today. Got up to go but found a puddle of water in the kitchen from a now defunct garbage disposal which leaked water from the dishwasher last night.  Spent time diagnosing the problem and cleaning.  Project today, replace disposal and hope the floor recovers from the water.  Well at least it is a taper week for the Lake Lowell marathon in Boise plus gives my achilles more rest. 

Comments
From Bob on Mon, Apr 29, 2013 at 18:43:05 from 67.176.195.62

Nice, I hate it when that happens. God's way to get u off the roads ;)

From Jason D on Mon, Apr 29, 2013 at 22:04:08 from 24.1.80.94

I have been meaning to ask you what you had coming up. I have a bit of a water problem myself. Now just need to get my landlord over here to fix it . . .

From Neil on Tue, Apr 30, 2013 at 12:06:03 from 164.165.24.5

Good luck Saturday Jeff! You should break the course record easily. I'd come out and watch you but I manage my boy's bball team and we have a full Saturday morning. Bring plenty of gels and bottles, not sure how well they support this marathon cuz its pretty new.

From Rachel on Wed, May 01, 2013 at 13:22:01 from 174.17.198.204

Wow, you're gonna smoke this one Jeff if the same runners are racing as last year, have fun!

From jtshad on Wed, May 01, 2013 at 13:31:03 from 141.221.191.225

Thanks for the notes. Neil, I had a buddy run the half last year and he said thaey did a pretty good job (but I will bring gels!). About 60 runners in the full again, no idea if other 2:40ish guys.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.004.000.000.0011.00

4:15am...7 miles with Moxie on a cool but calm morning.  Nice run down Sunnyside and back home at a decent early morning clip.  Finished up the run in 49 minutes and had no achilles pain or issues!  The day off paid dividends afterall.  (Ride)

4 miles in 25 minutes (12:55 out, 12:05 back) at lunch on a nice day, a good head wind going out but nice coming back.  Last harder run before Saturday's race.  (Mirage)

Runs With Moxie Miles: 7.00Saucony Ride 2 2012 Miles: 7.00Saucony Mirage 2 Black 2012 Miles: 4.00
Comments
From Rob Murphy on Tue, Apr 30, 2013 at 09:38:49 from 163.248.33.220

Sounds like you're looking good for this weekend.

From JimF on Tue, Apr 30, 2013 at 10:41:45 from 98.222.218.178

Nice run and glad to here you are feeling better.

From Ryan Achatz on Wed, May 01, 2013 at 22:57:26 from 96.18.213.245

Jeff, What race are you running?

From jtshad on Thu, May 02, 2013 at 07:35:29 from 141.221.191.225

Ryan, I am running the Lake Lowell marathon out south of Nampa.

From Ryan Achatz on Thu, May 02, 2013 at 17:05:39 from 96.18.213.245

Good luck. I thought about doing the Lake Lowell Marathon but, I decided to do the Famous Idaho Potato Marathon in 2 week. It runs along the greenbelt in Boise for a good portion of the race.

If I have time I will come by and cheer you on this Saturday. I can't make any promises though, I have family coming to town this weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

No morning run as I had to be out at the site very early today.

Busy day, plus started off cold and VERY windy.  By right after noon, it started to get pretty nice so I snuck out for an easy 4 miler.  Felt tired and sluggish, usual taper stuff. (Mirage)

Very proud of Justin for a tough run last night in a great time racing hard to beat a teammate.

2.25 miles with Justin after work.  Nice to chat with him about life today.  (cortana)

Saucony Cortana Black 2012 Miles: 2.25Saucony Mirage 2 Black 2012 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.500.004.50

No morning run today (good thing, it was 20 degrees outside!), slept in.  Might go out at lunch.

4.5 miles on a beautful day at lunchtime (sunny, 43 degrees, light wind).  4 miles easy, 5x0.1M at 5k or better pace including the last one uphill at 5:20ish pace.  I ran in my marathon racers to check them out.  Still good, but a bit of pinch across the tops of my toes at the flex point.  Considering wearing the Boost instead to try them out.  Hmmm....(Tangent)

Saucony Tangent 3 2011 Miles: 4.50
Comments
From Rob Murphy on Thu, May 02, 2013 at 10:34:36 from 163.248.33.220

I thought it was cold here!

Question... What happened to Marlin's blog? Do you know if he's doing OK?

From jtshad on Thu, May 02, 2013 at 13:15:11 from 141.221.191.225

Marlin is still good, just took his blog private.

From crhudman on Thu, May 02, 2013 at 14:44:46 from 69.92.59.211

Shoes...I think I've been through that before...

From Marlin on Thu, May 02, 2013 at 15:02:03 from 70.208.22.33

Hey Jeff, good luck this weekend, back on the blog, will try not to let some get to me (b_m) hope you have some great weather.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

An easy but honest untimed 5K early this morning with Moxie.  Focused on form on a nice morning for a run.  Probably wearing the Tangent's for the race.

Heading to Boise today with Craig for our race tomorrow.

Proud of Justin for his races yesterday.  He set new PR in the mile of 6:25 and has qualified for the district championship! 

Runs With Moxie Miles: 3.10Saucony Tangent 3 2011 Miles: 3.10
Comments
From Marlin on Fri, May 03, 2013 at 07:20:59 from 70.208.1.112

Good luck in Boise, you two are going to do awesome! Very proud of Justin!!!!! You will have to let me know when the meets are as I would love to watch him

Race: Lake Lowell Marathon (26.2 Miles) 02:48:34, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0026.200.000.0028.20

Ran the Lake Lowell Marathon today and won in a time of 2:48:34 and setting a new course record.  Sub-par training and being sick for a few weeks coming into this hurt my time but I got a bit of my racing mojo back since this was my first race since TCM in October 2012.  More to report later as I am tired from the run and a long drive home. 

Congrats to Craig for winning the half in a solid time for a training run and prep for Ogden.  So two SE Idaho boys went to the big city and showed 'em we have fast runners over here too!

The rest of the story...

Got to Boise Friday afternoon and stopped by the store to get our bibs then went to dinner and found Craig's brother in law at the sports bar watching the games.  Stayed out a bit later than we expected but had a good time.  Thanks to Matt for putting us up.  I didn't sleep well and woke up at 2am with a cramp in my left calf that was still hard as a rock at 5am this morning.  Working hard to get it to calm down, not what I wanted before the race.

Craig and I got out the start early and literally park right on the start/finish line!  Nice morning...sunny, 50 degrees and  light breeze.  Chatted a bit and got in an easy couple of miles of warmup. 

As we were lining up, saw Zach Pope (last year's champ whom I met at a race here last summer) and Jake Perry (NNU coach, just ran Boston).   At the gun, it was pretty much the 3 of us from the start taking off in a pack.  Zach was shooting for a 2:45 and Jake wanted to go out about for whatever he could do but be under 3:00...nice to have some company on what could be a lonely race.  We ran pretty easy for the first 6 miles on the uphill rollers averaging around 6:20ish and chatting a bit.  One bigger hill at mile 3 that wasn't bad and then what felt mostly flat until 6.5 miles (learned more about this on the way back). 

At 6.5 miles we hit the dam an a nice little straight downhill section.  I picked up the pace and put about a 100-200m gap on Zach and Jake.  From mile 8 to the turnaround point it was nearly perfectly flat.  I kept up the pace and got in a groove running 6:05-6:15ish pace, nice and comfortable with the guys never really getting closer or dropping back.  Course aid stations were plentiful yet typical of most small races not well trained (had to stop twice to get aid or a gel).  I hit the half at just over 1:22 and knew that I was running pretty good but probably going to finish over 2:45 but would give an even split a hard try.

From mile 13.1 to mile 18 I was still just cruising and now passing all the rest of the marathoners, giving high fives, thumbs up and encouragement and getting it back as well.  Just past mile 18 I hit the dam and the now uphill section.  I knew I just wanted to be patient, use my quads and drive my knees and keep a decent pace thinking I just have to make it to mile 20/21 and I was done with the hills.  This worked ok and I started to pass the slower half marathoners.  What I did not realize is that the uphill kept going until mile 23!  I would approach a roller and top it thinking I was done and see another hill just past it...this happened 3 times.  The load on my legs from this climb, while not bad in elevation just in length, fried my legs for the downhill mile which I never really could take full advantage of. 

Miles 24 - 26 really just sucked and my legs were finally toast.  This is where I lost the 2:45 and gave all the time back.  Luckily, Zach was just as fried and never really made up any ground.  The slow finish was due to lack of good quality endurance workouts outside this spring.  However, my stomach issues that have plagued me never showed up and I had no problems at all in this race.  My calf did most good until the last few miles where it tightened up and affected my hammy, but my achilles really did good and was no issue (until after the race).   Overall happy with the result as I was running this one more for position that time and wanted to come away with a solid run and the win...accomplished.  Most of the folks there were expecting one of the locals to win and did not know what to think of Craig and I.  They were not sure Craig actually won and first and one person kept trying to call me Jake. 

Met Craig afterwards, chatted with a few of the other runners and thanked the volunteers and supports as well as the RD.  He put on a nice little race and had a good party at the end.  Only issue was the awards.  He gave 1st place a nice bag of stuff from the running store, but gave second place a free pair or PI shoes!  the PI rep told us we should have free shoes too, but the RD didn't look in the bags to see that we got a $25 gift card and 2nd got $125 shoes!  Talked to the RD and the rep and they both kind of just shrugged but said they will see if they could fix it later.  Craig and I decided it wasn't worth the fight and that the second place runners in our races (a grad student and a young high schooler) probably needed them more than us.

Drove back to Matt's for a shower, over to the store to use the gift cards and coupons (thanks Mike for the help) and then made the long trek home...the champs car driving back to IF!  I am glad Craig was driving as my leg was cramping the whole back and I was squirming around in the seat the entire time.  It was a great weekend with a great friend whom I got to know a lot better.  Not a bad trip! 

Splits: 6:06, 6:17, 6:27, 6:32, 6:16, 6:23, 6:08, 6:06, 6:06, 6:10, 6:24, 6:12, 6:15, 6:16, 6:18, 6:13, 6:22, 6:18, 6:26, 6:38, 6:33, 6:46, 6:39, 6:29, 6:48, 6:59, 2:24 (0.32).

Saucony Tangent 3 2011 Miles: 28.20
Comments
From crhudman on Sat, May 04, 2013 at 20:38:36 from 174.27.38.100

Great couple of days. THANKS!!! Great run for and old guy.....

From Little Bad Legs on Sat, May 04, 2013 at 21:04:58 from 68.186.0.46

Congrats on the win!! And getting your mojo back!

From Marlin on Sat, May 04, 2013 at 21:15:06 from 174.27.112.74

Awesome job Jeff, you two rock Lowell Lake Marathon and Half Marathon, Very Proud of you and Craig and glad you guys had a great time. THE MOJO IS BACK!!!!!!!!

From Neil on Sat, May 04, 2013 at 22:39:17 from 65.129.82.162

I knew you'd do it, congrats Jeff! Wish I could of seen it but too much baseball this time of year. Now you need to keep coming back til somebody takes your crown. ;)

From Ryan Achatz on Sun, May 05, 2013 at 00:30:16 from 170.232.128.10

Nice job Jeff. It would have been nice to meet you guys. I wish I were not so busy with family in town or I would have been there to see FRBers win today. I hope to run about the same time in 2 weeks.

From Rob Murphy on Sun, May 05, 2013 at 07:14:40 from 24.10.249.165

Your reputation doesn't extent all the way to Boise? I can see the newspaper headline today... "Geriatric Yokel From IF Steals Local Marathon".

That sounds like a fun weekend all around. Congratulations on the win!

From steve ash on Sun, May 05, 2013 at 07:24:57 from 174.52.100.252

Congratulations Jeff! Sounds like a pretty challenging course.

From Derek D on Sun, May 05, 2013 at 07:53:25 from 68.109.132.154

Great job getting the win. Winning a marathon is something most people will never experience. Awesome job!

From Neil on Sun, May 05, 2013 at 08:55:35 from 65.129.82.162

Wow, didn't realize how bad you got jobbed on the swag. Oh well, you were very magnanimous and that sort of thing has a way of coming back around to your benefit. Good luck at UVM/Teton.

From Curt on Sun, May 05, 2013 at 09:06:15 from 69.20.189.206

Congrats on the win Jeff. That;s a great race especially for the way you had been feeling for quite some time. It's good to see the mojo coming back for you as I know how frustrating it is when that's missing. Great job!

From Superfly on Sun, May 05, 2013 at 09:11:22 from 74.211.21.81

Nice win Jeff. So good to see you feeling a little better about your running and getting some mojo back. Hope it's a great season from here on out for ya.

From Jason D on Sun, May 05, 2013 at 10:19:07 from 24.1.80.94

Congrats on the win and course record, Jeff. Sounds like you accomplished what you set out to do. More importantly you revitalized your racing mojo. Stinks about the prizes though.

From shellberns on Sun, May 05, 2013 at 12:53:26 from 174.126.52.90

Truly amazing, inspiring and just plain awesome! Congratulations!

From JimF on Sun, May 05, 2013 at 13:28:47 from 98.222.218.178

Congratulations on the win and CR! That is awesome. This should help you kick off a great year of running!

From josse on Sun, May 05, 2013 at 18:10:22 from 174.239.100.5

Congrats on the win:)

From Bob on Sun, May 05, 2013 at 21:18:31 from 67.176.195.62

Great job Jeff! My legs hurt just thinkin about that car ride.

From Steve on Mon, May 06, 2013 at 11:20:25 from 66.87.113.231

You gotta love Rob's comment! :-)

Nice marathon. No way I'm comming up to Idaho to run 26 miles. I keep hearing stories of $25 gift cards and bags of potatoes for winning races.

From Marlin on Mon, May 06, 2013 at 11:33:35 from 70.208.30.17

Steve, that is to funny, but you know at Dez News Marathon I have placed 3rd in AG there and get a thanks for showing up but you get nota, you don't live in Utah. But I keep coming back because I love the race and seeing all my friends and will be back again this year. Hope you and Rob run Poky this year, best dang spuds around. :-)

From Rob Murphy on Mon, May 06, 2013 at 12:00:56 from 163.248.33.220

I won $300 last weekend just for running a 1:22 half. That buys a lot of potatoes.

From Marlin on Mon, May 06, 2013 at 12:16:25 from 70.208.30.17

Rob - yes it does, Utah put on in my mind some of the best races in the Western States

From Rob Murphy on Mon, May 06, 2013 at 12:36:22 from 163.248.33.220

Marlin - if you want to use my address on your Des News entry you can.

From Marlin on Mon, May 06, 2013 at 13:13:35 from 70.208.30.17

Rob - Thankyou very much, I woild like to take you up on that! Not that I think I will get in the top 3 but you never know. Thanks again Rob!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.251.250.000.007.50

Did not sleep well at all last night due to the soreness in my legs from the race yesterday.  Finally just got up early which actually felt better.

Great day at church with Jovie getting baptized, congrats Gray and Kari.

Went out for a 20 mile bike ride with my new bike...actually Kami's old bike since we got her a sweet new bike!  Lots of fun getting out with Kami and it was pretty good recovery exercise.  I could get used to putting riding into the mix of my fitness plan!

Afterwards, took Justin to the track for a workout to get ready for his district races this week.  1 mile at 6:41, 400m at 1:24 in a consistent head/crosswind.  Fun to get out and workout with him, tough on fatigued legs though and I felt it a bit in my achilles.  (Cortana)

Saucony Cortana Black 2012 Miles: 2.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.650.000.000.008.65

4:15am...4 easy untimed miles with Moxie on a beautiful morning.  Feeling really good for being 2 days out from a marathon. (Ride)

4.65 miles with Dan on a beautiful day at lunch.  Nice to run with him, have not done this is a while.  (Mirage)

Runs With Moxie Miles: 4.00Saucony Ride 2 2012 Miles: 4.00Saucony Mirage 2 Black 2012 Miles: 4.65
Comments
From Marlin on Mon, May 06, 2013 at 08:51:57 from 70.196.196.12

I like to hear that, it was a great morning run. Mauri set out around 7am and I am sure she is just loving it this morning.

From Shan on Mon, May 06, 2013 at 19:56:54 from 174.126.28.198

GREAT job on your marathon ~ looks like weather should be amazing for early morning runs outside! See you out there!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

4:30am...5 easy miles with Moxie on a beautiful morning.  Achilles a bit sore but I think it is just the residual from the race.  Still watch it this week. (Ride)

4 miles on an awesome day at lunch...nice and easy.  The achilles did not bother me. (Mirage)

Looking forward to watching my son run the district championships in the mile tonight!

Runs With Moxie Miles: 5.00Saucony Ride 2 2012 Miles: 5.00Saucony Mirage 2 Black 2012 Miles: 4.00
Comments
From Marlin on Tue, May 07, 2013 at 09:40:27 from 70.208.30.17

IS it in Rexburg and what time does it start Jeff?

From Curt on Tue, May 07, 2013 at 11:34:31 from 69.20.189.206

Tell Justin good luck and hope the achilles feels better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:30am...6 easy miles with Curt on a nice morning. Ran pretty slow due to my achilles aching quite a bit. (Ride)

 

5 miles on a gorgeous day at lunch in 34:20. No achilles pain at all! (Mirage)

 

 

Very proud of Justin for running a 6:18 in the mile yesterday!

 

Justin ran a 2:51 for the 800m today...very proud of him!

 

Saucony Ride 2 2012 Miles: 6.00Saucony Mirage 2 Black 2012 Miles: 5.00
Comments
From Marlin on Wed, May 08, 2013 at 09:11:31 from 70.208.28.196

Hope the achilles is feels better Jeff, I am so priud of Justin, he did awesome

From Bob on Wed, May 08, 2013 at 19:53:24 from 67.176.195.62

Wow 29 per nite! How did you stumble upon that?

From Marlin on Wed, May 08, 2013 at 20:02:50 from 174.27.104.92

That is awesome Jeff, a week after Boston I booked a room at Hampton Inn/Logan airport. where did you get the room at?

From jtshad on Wed, May 08, 2013 at 21:14:02 from 69.20.183.178

Bob, pure luck and with miles/ connections.

Marlin, we are staying at the same place!

From Marlin on Wed, May 08, 2013 at 22:01:40 from 174.27.104.92

That is awesome, and I was thinking $79 was great even with AARP (Hmmmm)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Skipped my morning run to let the achilles rest.  Planning on a run with Gary at lunch today.

Another beautiful day at lunch today, almost hot!  2.5 miles solo followed by 4.25 miles with Gary in SRL, great run and good conversation (thanks Gary!).  1.25 miles solo to finish off 8 miles in 57 minutes (including the last mile at 6:30ish pace).  No achilles issue at all (the left hammy though was tight to start).  (Mirage)

Saucony Mirage 2 Black 2012 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5:30am...10 miles in 1:13 with Curt around the greenbelt and back home.  Nice morning, even a bit cool, and great company.  Some of the miles at the end were sub-7:00 pace, Curt was pushing it up! (Boost)

Addidas Boost Miles: 10.00
Comments
From Curt on Fri, May 10, 2013 at 08:08:37 from 69.20.189.206

Thanks for the company this morning Jeff, really enjoyed the run this morning. I'm blaming you for the push though.

From Steve on Fri, May 10, 2013 at 13:45:02 from 209.235.31.148

Pretty quick jump back into training after a marathon. You must feel pretty good!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.003.000.000.0023.00

3 miles with Moxie before meeting they guys for a run.  A gorgeous morning to get in a mid long run with Craig, Curt and Gray.  We also saw Andrea, Lynette, Marlin and Mauri out.  10 miles with the guys then finished off 14 miles in 1:38. (Boost(

After a quite bite of oatmeal, Kami and I went out for a 25 mile bike ride, that was a lot of fun!  I will count 6 miles of easy running. 

Finally, got home and went out for a run with Justin...Kami came along for bit and Katelyn rode her bike!  3 easy miles in 24:30.  (Cortana)

Whew, I am now tired, hungry and thirsty!  On top of that, Justin took my new Saucony Fastwitch shoes which I got in Boise last weekend!  It is bad when your 13 year old son wears the same size shoes...he better not dig into my stash!

Runs With Moxie Miles: 3.00Saucony Cortana Black 2012 Miles: 3.00Addidas Boost Miles: 14.00
Comments
From SpencerSimpson on Sat, May 11, 2013 at 13:17:28 from 63.82.19.2

nice 3 workouts before noon ;)

From crhudman on Sat, May 11, 2013 at 13:49:24 from 69.92.59.211

I might have to arrange an intervention if this type of activity level continues. I'm pretty happy my son is on the verge of having bigger feet than me now.

From Curt on Sat, May 11, 2013 at 19:59:56 from 69.20.189.206

Wow what a great day of exercise! Thanks for the company this morning.

From Rob Murphy on Sun, May 12, 2013 at 19:35:10 from 24.10.249.165

A great day in every way it sounds like.

From Jason D on Sun, May 12, 2013 at 19:43:43 from 24.1.80.94

He made a good choice! The overwhelming Saucony presence on the blog had me trying a pair (I've got three). I quite like the Fastwitch.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today.  Spent the day pampering the ladies (wife and Mom) with church, dinner, yardwork, cleaning.  Nice day off for Mother's Day.

Comments
From Carina on Mon, May 13, 2013 at 12:59:19 from 204.15.86.83

Awesome, lucky ladies to get a day of pampering!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

4:15am...8 easy untime miles with Moxie on a beatiful morning (52 degrees, no wind).  Just nice and easy and no achilles pain at all.  (Cortana)

6 slow miles at lunchtime on a warm and windy day.  Battling the wind all the way out, legs a bit dead today for some reason so I just ran easy.  Total time of 44:45 (Mirage)

Interesting article on RW about a running friend, Katie Aldridge (former FRBer), who took a bit of a moral stand with regards to the Gettysburg Marathon this year.   Too bad the people who comment on the internet pages like these have such hatred in their hearts to personally attack someone who stands up for what she believes in.

http://www.runnersworld.com/races/runners-debate-gettysburg-marathons-north-vs-south-format

 

 

Runs With Moxie Miles: 8.00Saucony Cortana Black 2012 Miles: 8.00Saucony Mirage 2 Black 2012 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:15am...7 easy miles with Moxie on a warmish but windy morning.  Legs were tired this morning so it was really slow.  (Ride)

4 miles in 29 minutes out on the desert.  15:00+ going out into the wind, sub-14:00 coming back with more of a cross wind.  75 degrees and a good wind during this run.  (Mirage)

Runs With Moxie Miles: 7.00Saucony Ride 2 2012 Miles: 7.00Saucony Mirage 2 Black 2012 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

4:15am...7 slow miles with Moxie...I had nothing this morning.  (Ride)

4.5 miles in 31 minutes at lunch...short run due to time limitations. (Mirage)

Runs With Moxie Miles: 7.00Saucony Ride 2 2012 Miles: 7.00Saucony Mirage 2 Black 2012 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

4:30am...6 miles with Moxie on a nice morning for a run, even got sprinkled on a little.  I dropped off Moxie and made a pitstop then went back out for another easy 3 miles.  I saw Andrea and Holly while out this morning, nice to see friendly faces!  (Ride)

4.5 miles at lunch in a slow 33 minutes, just getting in some miles on a good day for a run. (Mirage)

Runs With Moxie Miles: 6.00Saucony Ride 2 2012 Miles: 9.00Saucony Mirage 2 Black 2012 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I slept in and went out with Moxie around 5:15.  Cooler morning with some light rain at times during the run.  Untimed and nice and easy...8 mile with Moxie then 2 miles solo through the neighborhood. 

Day off today with lots of chores...yardwork, repairs, etc.

Good luck and safe travels to all the IF folks (and other FRB'ers) tomorrow at Ogden. 

Runs With Moxie Miles: 8.00Saucony Ride 2 2012 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:30am...10 miles in just under 1:20 on a cool morning.  Legs a bit tired from all the work and late night yesterday.  Had to go out early to get this run in before manning a garage sale this morning...I hate these!  (Boost)

Addidas Boost Miles: 10.00
Comments
From Bob on Sat, May 18, 2013 at 06:18:45 from 67.176.195.62

I'm sitting here drinking a cup of coffee and you've already done 10. Time to go! I hate g-sales as well. Feels like time wasted.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

An easy 10K before church on a wet morning...light rain and cool but actually a fun run.  (Cortana)

4 miles at Community Park with Justin and Moxie.  My daughter ran 2.25 miles too!  (Cortana)

Runs With Moxie Miles: 4.00Saucony Cortana Black 2012 Miles: 10.20
Comments
From Jon on Sun, May 19, 2013 at 12:32:00 from 107.203.52.135

No Ogden this year, huh?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

4am...7 easy miles on a cool and wet morning.  Tired this morning.  (Cortana)

A long day of travel between the flight and drive to our hotel.   No time for a run before dinner so I went out in the dark after dinner...tough run after a few beers and a crab pizza!  6 miles in about 45 minutes on the rolling hills in Maryland.  (Boost)

Saucony Cortana Black 2012 Miles: 7.00Addidas Boost Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

5:45am...slept in and went out a bit later due to our meetings starting later in the day.  3 miles around town then to the HS track for some intervals.  Ladder workout: 400/800/1600/1600/800/400.  Nice that they had the bathrooms open at the track for a pitstop too.  Afterwards went out for some more miles around town to finish off 12 miles in 1:28.  (Boost)

Decided to skip the run after work and instead go to the Orioles/Yankees game at Oriole Park at Camden Yards.  Great evening at the park and good to see the Yankees lose in the 10th innning on a walk-off home run!

Addidas Boost Miles: 12.00
Comments
From Rye on Tue, May 21, 2013 at 08:03:19 from 75.174.46.201

The blue palace can be a picture perfect view! Nice run.

From jtshad on Thu, May 23, 2013 at 07:43:50 from 69.20.183.178

Ok, I don't know what this means, sorry.

From Rye on Thu, May 23, 2013 at 11:50:01 from 75.174.46.201

Pitstops.....wow...got one on ya:) porta potty....guess the come in all colors

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

4:15am...7.5 miles in an hour around town.  As I was stepping outside to get going, I heard a voice asking if I knew where to run.  I ended up doing the whole run with another runner named Katie.  Good to have company on a dark morning.  Heading home this afternoon.  (Boost)

Worst movie ever on the plane...The Great and Powerful Oz really is a bad movie.

Addidas Boost Miles: 7.50
Comments
From Rob Murphy on Thu, May 23, 2013 at 12:24:40 from 163.248.33.220

Abby and Andy LOVED that movie.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.504.750.000.0011.25

4:30am...6.5 miles with Moxie on a cold morning.  Only 38 degrees out, yesterday I was running at the same time in Maryland and it was 70!  (Cortana)

4.75 miles in just over 30 minutes on a nice day at lunch.  (Mirage)

Runs With Moxie Miles: 6.50Saucony Cortana Black 2012 Miles: 6.50Saucony Mirage 2 Black 2012 Miles: 4.75
Comments
From Bob on Thu, May 23, 2013 at 20:26:47 from 67.176.195.62

Some strange weather for sure. Don't put away those sleeves yet!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

5:00am...went out for an easy untimed run with Moxie.  7.25 miles on a cold morning, my hands were icicles by the end of the run. (Cortana)

A full day (all day!) of yardwork...mowing, trimming, clearing out raspberry patch, covering planter beds, etc.   Good thing we have a fun dinner night planned to cap off all this hard work.

Runs With Moxie Miles: 7.25Saucony Cortana Black 2012 Miles: 7.25
Comments
From Bob on Fri, May 24, 2013 at 16:33:48 from 67.176.195.62

Hear ya, I had mine tucked into my sweatshirt sleeves. Come on, it's almost June!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

5:30am...nice run around the greenbelt and through Freeman Park with Gray.  Great company and conversation to start off a beautiful day.  12 miles in 1:23, a little progression run ending with pace in the 6:40 range.   (Boost)

Now for more yardwork today.  A bit sore this morning from yesterday' efforts (as well as a bit hungover from the beer pairing dinner last night!).

Addidas Boost Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

7:30am...was up early before the family stirred and got some chores done around the house.  Got out on a nice morning for a run with Moxie down Sunnyside. 5 miles in 36:45 for a nice easy run.  (Cortana)

More housework/yardwork today and maybe a ride with Kami if she wants to get out. 30 mile bike ride with Kami...it was a lot of fun and we were cruising pretty good.  Bike a lot better after getting a fitting.   

Runs With Moxie Miles: 5.00Saucony Cortana Black 2012 Miles: 5.00
Race: Foothills to Freedom 5 miler (5 Miles) 00:29:16, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.005.000.007.50

Ran the Foothills to Freedom 5 mile race on windy day.  Hilly course and cold with the wind.  Kinda sucked today and only came in 3rd behind Gray (26:58) and a 15 year old (last year's runner up in XC as a freshman though).   Ran back to bring Justin in.  (Boost)

After some food and bit of rest, back to yardwork making boxes for raised planting beds.  I hope the yard looks good for all the work we have put in this weekend.

A bit of vindication from the blowhard who joined the blog and talked smack and BS last September...and now has wimpered away indicating he was indeed full of s#$! afterall.  Good riddance.

Addidas Boost Miles: 7.50
Comments
From SpencerSimpson on Mon, May 27, 2013 at 13:33:08 from 63.82.19.2

great time all things considering. very cool...

From crhudman on Mon, May 27, 2013 at 20:24:05 from 174.27.44.229

That's a pretty good race. Good job. Those 15 year olds are a bit tricky and it was a windy day.

From Steve on Tue, May 28, 2013 at 09:57:44 from 12.200.234.20

5 mile races are so hard. I've never known how to pace those. Was this up at Foothills?

From jtshad on Tue, May 28, 2013 at 13:04:10 from 141.221.191.225

Yes, in the neighborhoods in the foothills at the base of Sunnyside Hill. Started off fast, got beat up by the winds and just petered off at the end.

From Rob Murphy on Tue, May 28, 2013 at 13:54:05 from 163.248.33.220

Always a good workout to run under 6 minute pace.

From Carina on Wed, May 29, 2013 at 08:06:03 from 204.15.86.83

Gotta love hills and wind, the combination is a party!! Great job in rough conditions!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:30am...7 easy untimed miles with Moxie.  (Ride)

Lunch, 4 miles in 27 minutes in the wind and light rain.  (Mirage)

Runs With Moxie Miles: 7.00Saucony Ride 2 2012 Miles: 7.00Saucony Mirage 2 Black 2012 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

4:30am...7.5 miles running with Curt on a nice morning for a run just enjoying the company and conversation.  (Ride)

5.75 miles at lunch in 41 minutes on a nice but a tad windy day.  Just nice and easy. (Mirage)

Saucony Ride 2 2012 Miles: 7.50Saucony Mirage 2 Black 2012 Miles: 5.75
Comments
From Marlin on Wed, May 29, 2013 at 08:45:41 from 70.208.28.216

It was an awesome morning for a run, but I really do hope the weather turns to clear skys and shirtless morning runs soon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.950.000.000.0011.95

4:40am...had a tough time getting up this morning.  A slow and easy 10K with Moxie on a cool and windy morning.  (Cortana)

Today I have been at my job for 21 years...wow that is too long!

Same run as yesterday at lunch (5.75 miles) in about the same weather (cloudy, windy, cool) but a bit faster in 40:30 (a progression run of sorts).  (Mirage)

Runs With Moxie Miles: 6.20Saucony Cortana Black 2012 Miles: 6.20Saucony Mirage 2 Black 2012 Miles: 5.75
Comments
From Marlin on Thu, May 30, 2013 at 07:57:41 from 70.208.28.4

nice job getting out on the cool and windy morning. I feel like a wimp - even Mauri ran outside this morning.

Congrat on the 21 years, just a few more to go

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I slept in on my day off and went out for a run after dropping the kids at school.  6 miles with Moxie on Sunnyside, dropped her off and took a pitstop then 4 more solo miles to SRL and back.  Overall a decent 10 miles in 1:12.  (Cortana)

Runs With Moxie Miles: 6.00Saucony Cortana Black 2012 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.006.000.000.0015.00

5:30am...solo run up Iron Rim and back on a very nice morning (no wind, just a bit cool).  47 minutes up, 37 minutes back down for a total of 12 miles in 1:24.  Saw several other runners and bikers on the hill (including Alana and Gama) Nice run, except for 2 pitstops and some rude and less than encouraging comments from another runner.  (Boost) 

3 miles with Justin easy through the neighborhood.  Wore the Vibram for the first time in a while.  (Vibram)

Vibram Five Finger Bikila Miles: 3.00Addidas Boost Miles: 12.00
Comments
From crhudman on Sat, Jun 01, 2013 at 08:57:23 from 69.92.59.211

Sorry I missed. I'm just having a lot of motivation issues right now. I would have loved to chase down the "rude" runner with you. We could've shown them what's up. ha ha ha. Iron Rim solo you're the man.

From Marlin on Sat, Jun 01, 2013 at 12:59:07 from 70.196.205.35

Nice job Jeff, I would like to know where this Iron Rim run is at? I would like to run it soon.

From Jason D on Sat, Jun 01, 2013 at 20:57:18 from 24.1.80.94

Disappointing about the jerk. I haven't been around running long, but you pick up a few unwritten rules: 1) Wave, smile, nod or otherwise greet another runner 2) never taunt, mock, laugh at, or discourage another runner.

From Rob on Sat, Jun 01, 2013 at 21:13:57 from 72.254.27.193

And you weren't even wearing the Vibrams at the time? Weird.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

6am...7 easy untimed miles with Moxie on  a gorgeous morning for a run!  (Cortana)

Out for a 50+ mile bike ride with Kami on the rollers through Osgood and home on a very nice day, even a bit warm on the way back.  Man, that kicked my butt...and Kami does 2 of these consecutively for her sport!  She is a strong rider and she dropped me hard the last 5 miles.  Now I am starving! 

Runs With Moxie Miles: 7.00Saucony Cortana Black 2012 Miles: 7.00
Comments
From Shan on Sun, Jun 02, 2013 at 15:27:30 from 174.126.28.198

Great job out on the bike! Yes, Rex road 60 yesterday then worked hard on yard projects all afternoon! Amazing sport indeed! Have a great week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.502.000.000.007.50

Slept in this morning (since it is taper week) and caught my early flight.  After making it to the hotel, drove up to Dodge Park and ran 7.5 miles in53 minutes on the Clinton River Trail and a very nice afternoon.  Now for dinner and to watch game 7!  (Cortana)

Saucony Mirage 2 Black 2012 Miles: 7.50
Comments
From Ryan Achatz on Mon, Jun 03, 2013 at 22:14:37 from 67.60.50.249

Hey Jeff, are you doing the Teton Dam Marathon this weekend?

From jtshad on Tue, Jun 04, 2013 at 04:22:20 from 209.254.60.62

Yes, I am planning on runnind TDM.

From Ryan Achatz on Tue, Jun 04, 2013 at 20:00:53 from 67.60.50.249

WOW! Two marathons in 5 weeks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5am...5 easy miles out and back on Common Rd. from the hotel.  Very nice morning for a run before an all day meeting.  (Mirage)

Skipped the run this evening after work and went to the game where we watched the Tigers whomp the Rays, 10-1.  Great cheap seats in right field and nearly got the ball that Prince Fielder hit out!

Saucony Mirage 2 Black 2012 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Slept in this morning, will go out after work probably back at the Clinton River Trail.

9 miles in 1:05.  Meetings ended earlier than expected and got out for a nice run in the late afternoon.  Great day to run on the Clinton River Park Trail, except for all the cotton in the air (in my eyes and sucked a few down too!).  Free beer and dinner at the hotel tonight!  (Mirage)

Early meetings tomorrow then flying home so likely no run tomorrow.  That's ok, my normal day off before a marathon. 

Saucony Mirage 2 Black 2012 Miles: 9.00
Comments
From Rob Murphy on Wed, Jun 05, 2013 at 05:18:10 from 24.10.249.165

I love your definition of "slept in" seeing as how you entered this post before 4:48 am.

From jtshad on Wed, Jun 05, 2013 at 18:42:01 from 209.254.60.62

In Detroit, so this is actually almost 7am for me.

From steve ash on Thu, Jun 06, 2013 at 10:56:07 from 174.52.100.252

Good luck Jeff. Looks like a really cool place to have a scenic marathon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off due to taper and early meetings.  Heading home today!

Comments
From JimF on Thu, Jun 06, 2013 at 14:10:19 from 98.222.218.178

Good luck in the race and safe travels!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.501.600.000.003.10

Slept in and went out for a short shake out run around 6:45.  Nice morning, bumped into Alana and Shannon.  3.1 miles in 21 minutes, about half easy and half at MP.  (Tangent)

Busy day between kids' activities including Justin running the 1600m at the Hershey's meet this morning. 

Runs With Moxie Miles: 3.00Saucony Tangent 3 2011 Miles: 3.00
Comments
From Rachel on Fri, Jun 07, 2013 at 21:58:33 from 174.17.195.79

Best of luck tomorrow Jeff! Run hard, run strong & have fun!

Race: Teton Dam Marathon (26.22 Miles) 02:47:28, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.220.000.0026.22

Quick report...2nd overall in 2:47:28 behind Ryan Jones (recent BYU grad and XC/track runner - 3:51 in the 1500m in May!).  Running together with Ryan thru 16 miles at about a 6:15ish pace, then 2 pitstops due to GI issues caused me to fall back and never catch up, behind Ryan by about 3 minutes.  Overall happy with the time on a hard course and was on track for a 2:44ish finish before the GI issues.  I used 3 PowerBar Gels during the race for fueling, nice to promote and use their products! A nice day for a run!  I wore the Adiddas Boost...not sure these are my marathon shoes as I developed a hot spot around mile 8 that lasted to the end of the race.  (Boost)

Splits: 5:55, 6:05, 6:03, 6:12, 5:58, 6:08, 6:09, 6:04, 6:13, 6:14, 6:18, 6:12, 6:10, 6:17, 6:21, 7:06, 6:18, 6:23, 6:47, 7:04, 6:59, 6:43, 6:47, 6:40, 6:14, 1:27.

Addidas Boost Miles: 26.22
Comments
From Bob on Sat, Jun 08, 2013 at 16:57:41 from 67.176.195.62

Great job with 2 Johnny stops no less!

From steve ash on Sat, Jun 08, 2013 at 17:04:13 from 174.52.100.252

Nice work Jeff especially on that course. Congrats man.

From Little Bad Legs on Sat, Jun 08, 2013 at 18:30:00 from 68.186.0.46

Well done Jeff. Sorry to hear about the stomach issues--that can ruin a race pretty quickly. Recover well and good luck with the next one!

From Steve on Sat, Jun 08, 2013 at 19:16:18 from 66.87.24.24

Great time on that course, wow!

From Jon on Sat, Jun 08, 2013 at 20:35:26 from 107.203.52.135

2nd place to a guy half your age- not bad. Congrats, Jeff.

From JimF on Sun, Jun 09, 2013 at 13:14:16 from 98.222.218.178

Great job! Sorry about the GI issues but way to push on.

From SpencerSimpson on Sun, Jun 09, 2013 at 16:05:33 from 216.63.106.159

very cool marathon Jeff...glad you are running well right now and having fun...what it is all about

From Neil on Sun, Jun 09, 2013 at 23:13:07 from 65.129.121.101

Great time on a tough course Jeff. Sorry bout the GI issues cropping up again. I suggest you try out PREV ( http://www.preventprevail.com/ ) on some long runs and see if it works for you. Helped me the couple of times I tried it.

From Jake K on Mon, Jun 10, 2013 at 09:20:54 from 67.177.11.154

Nice race Jeff. I looked up the course profile - that's a MONSTER hill in the last 1/3rd of the course.

From Superfly on Mon, Jun 10, 2013 at 14:00:30 from 74.211.21.81

Way to represent at good ol Teton. I'll always remember that one. Sucks about the the potty stops. Seems like everyone has been getting hit with that lately. Must be something in the bacon.

From Jason D on Mon, Jun 10, 2013 at 15:01:24 from 24.1.80.94

A minute or so faster than last race on what sounds like a tougher course. That hill does look very strategically placed. Well done!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off with the family.  Church then time with both sets of grandparents.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

4:15am...4.25 easy untimed miles with Moxie on a warm and calm morning.  Still a bit sore but feeling good after the race. (Mirage)

4.75 miles at lunch in 36:30 with Dan.  Nice day but starting to get a bit warm.  (Cortana)

Runs With Moxie Miles: 4.25Saucony Cortana Black 2012 Miles: 4.75Saucony Mirage 2 Black 2012 Miles: 4.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

4:30am...so very tired and sore this morning, nearly did not get out of bed then had a hard time getting out the door.  When I did I nearly turned around before leaving the neighborhood.  Some how managed 4.25 miles, very slow.  (Ride)

No lunch run today as I was busy at work.  Plus, it was a windy bugger out at the site today!

Runs With Moxie Miles: 4.25Saucony Ride 2 2012 Miles: 4.25
Comments
From Curt on Tue, Jun 11, 2013 at 08:37:30 from 69.20.189.206

Good job getting anything in. I know it's so hard to keep going when you feel that way. Have a good day.

From steve ash on Tue, Jun 11, 2013 at 08:47:09 from 64.134.236.155

Smart not to push things. I took a look at the elevation chart of that race. No wonder your feeling a little beat up.

From crhudman on Tue, Jun 11, 2013 at 09:06:44 from 69.92.59.211

That's mental toughness right there. I don't know how you do those. I usually stay in bed when it's that bad.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I just could not get up this morning...tired and legs were sore.  So, I slept in rather than pushing for a worthless run and will try to go out at lunch today.

No lunch run, busy with meetings.  No evening run as we were hosting the Murphy's on their travel through IF.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.504.000.000.0013.50

5am...7 easy miles with Rob Murphy through SRL on a nice morning for a run.  Great company and conversation.  It was fun haning out with the Murphy clan for the evening...safe travels to you!  (Mirage)

6.5 miles at lunch in 42:30 (6:32 avg.) on the greenbelt.  Warm and windy day, ran to Bill's Bike Shop to say hi to Kami who was there having her bike checked out and a tire replaced before the Spinderella Century ride in Pocatello on Saturday.  Good day when I get to run and see my wife at lunch!  (Cortana)

Saucony Cortana Black 2012 Miles: 6.50Saucony Mirage 2 Black 2012 Miles: 7.00
Comments
From Curt on Thu, Jun 13, 2013 at 09:04:40 from 69.20.189.206

That's great you got to get out for a run with him. I'll see you in about a week and hopefully get back on a decent schedule so we can start getting out for some runs.

From Jake K on Thu, Jun 13, 2013 at 10:11:55 from 67.177.11.154

Good job getting that old guy out that early in the morning! :-)

From Wesley Hunt on Thu, Jun 13, 2013 at 16:21:06 from 74.82.64.160

Fun day of running...did you have to drag Rob out of bed or did he go willingly?

From jtshad on Thu, Jun 13, 2013 at 16:22:42 from 141.221.191.225

Rob was up and ready to go when I came downstairs...he was anxious to get on the road I think. In reality he wanted to say he was up before me!

From crhudman on Thu, Jun 13, 2013 at 18:02:06 from 69.92.59.211

I see your wife almost everyday. Yesterday I was hacking up a tree with my chainsaw and she flew by before I could get a "hi" out

From Rob Murphy on Thu, Jun 13, 2013 at 19:34:18 from 72.21.69.165

Hilarious comments here!

We're safe in Cody Jeff. Just got back from a swim with the kids and am heading out to get me a Buffalo Ribeye at Wyoming's Steak and Chop House (When in Rome right?).

Thanks for the hospitality.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.502.000.000.0011.50

I slept in this morning.  Got up, had some coffee and read the paper before going out with Moxie around 6:15. 7 miles in 52:30 out and back on Sunnyside.  Dropped off Moxie and went back out for 3 more for a total of 10 miles in 1:15 on a cool and windy morning.  (Mirage)

1.5 miles with Justin after his XC practice to get his mileage for the day. (Vibram)

Runs With Moxie Miles: 7.00Vibram Five Finger Bikila Miles: 1.50Saucony Mirage 2 Black 2012 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.0013.000.000.0019.00

I was SAG support for my wife during her Spinderella Century ride in Pocatello today.  Got up early and got her down to the ride with her friends.

I ran the whole run on various portions of Marsh Valley Road in between meeting Kami at the stops to grab gear and ensure she was doing good.  End up running in 3 sections:  2 miles, 7 miles, 7 miles.  The total time of the run was 1:45 for a 6:33 average. A couple of slower miles then most at decent MP.    Even raced a few ladies up a hill on the course...and won!  Kami and her friends did great...she is now asleep on the couch!  (Cortana)

3 miles after dinner with Justin and Moxie and Katelyn riding her bike.  Just nice and easy through the neighborhood with the kids on a nice evening.  (Vibram)

Runs With Moxie Miles: 3.00Vibram Five Finger Bikila Miles: 3.00Saucony Cortana Black 2012 Miles: 16.00
Comments
From Bob on Sat, Jun 15, 2013 at 17:28:55 from 67.176.195.62

Way to improvise and get the running done.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.400.000.000.008.40

5 easy miles with Moxie on a beautiful morning. 3.4 miles with Justin after breakfast. (Boost)

Runs With Moxie Miles: 5.00Addidas Boost Miles: 8.40
Comments
From Curt on Sun, Jun 16, 2013 at 08:45:51 from 174.240.226.89

Happy Father's Day to you Jeff, hope you have a great day today.

From Marlin on Sun, Jun 16, 2013 at 12:48:36 from 174.27.126.91

Happy Fathers day Jeff

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

4:30am...the lack of sleep the last 2 nights really sapped me this morning.  4 miles with Moxie.  Only 2 good things about this run - the weather and the fact that I got Moxie out.  Hope for a better run at lunch.  (Ride)

10K in 46 minutes at lunch on a beautiful day.  First mile really easy then into an easy cruise pace around 7-7:15 for the rest of the run.  Left hammy a bit tight during the run so I didn't push it at all.  (Cortana)

Runs With Moxie Miles: 4.00Saucony Ride 2 2012 Miles: 4.00Saucony Cortana Black 2012 Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.000.000.004.00

Feeling old and like a total wimp. I didn't get up this morning and skipped the run.  My left leg (knee, hammy) were both a little twingy and so I gave into the doubt and did not want a repeat of yesterday's run.  I will try to go hard at lunch if time allows.

Meetings ran late but I was still able to get out for a short run.  4 miles in 25:13 (6:18 avg) on a very hot (86 degrees, full sun and no wind) early afternoon run.  Now sitting at my desk trying to cool down!  (Cortana)

No run after work.  Dinner with the family then a couple of beers with Gray, Kari and Suzie the New Balance rep. 

Saucony Cortana Black 2012 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

4:30am...easy 10K with Moxie on a warm and breezy morning.  Left leg (hammy) still twingy and hips a bit tight.  Need to schedule a massage this week before the "To Bone and Back" relay.  Looks like it is going to be Lynette and I as a two person Master's team...2 fast old farts!  (Mirage)

6.8 miles in 49:30 on a nice day at lunch.  Nice temps and a bit breezy.  Left hammy still tight as is my right hip...getting old.  (Cortana)

Runs With Moxie Miles: 6.20Saucony Cortana Black 2012 Miles: 6.80Saucony Mirage 2 Black 2012 Miles: 6.20
Comments
From crhudman on Wed, Jun 19, 2013 at 15:52:39 from 69.92.59.211

I'm checking to see with my wife about Saturday I'll let you know tonight. There is a chance I'll end up in Boise this weekend. My Bro-Lo wouldn't give me his address so if Im'm there I'll get even with him.

From Curt on Thu, Jun 20, 2013 at 08:44:57 from 174.235.192.38

Sounds like a pretty stacked team. That'll be fun to see you guys there for a bit.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:30am...nearly did not make it out the door, my right hip was tight and it was cold and windy out.  Got out mostly to get Moxie out for a run and ended up with 5 slow miles (I originally planned 3).  Got it done.  (Ride)

6 miles in 46:45 with Dan on another nice day at lunch...sunny, a bit cooler and a light breeze.  Great time chatting with Dan and just resting my legs for Saturday's relay.  (Cortana)

Runs With Moxie Miles: 5.00Saucony Ride 2 2012 Miles: 5.00Saucony Cortana Black 2012 Miles: 6.00
Comments
From Jon on Thu, Jun 20, 2013 at 20:01:55 from 107.203.52.135

You doing Ragnar?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I slept in and went out later this morning. I ran 3 miles with Moxie then came home and ran with Justin before his XC team practice.  He did great, pushing through the "pain" and keeping up with me.  We ran 3.5 miles together and he did a 5K in 23 minutes!  I then ran long home and finished off 7 miles in just over 50 minutes.  10 miles total this morning.  (Mirage)

Runs With Moxie Miles: 3.00Saucony Mirage 2 Black 2012 Miles: 10.00
Comments
From Bob on Fri, Jun 21, 2013 at 16:40:41 from 67.176.195.62

Have a great relay!

Race: To Bone and Back 2 person Relay (40 Miles) 04:35:05, Place overall: 2, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0020.000.000.0020.00

I ran the To Bone and Back 40 mile relay as a two person team with Lynette (a Master's team).  8 legs total. 

I ran the uphill leg to the dump at the top of the hill (leg 2) in 37:19, my fastest time ever on that segment...1350 feet elevation gain in 5 miles.

 I ran leg 4 into Bone with some good rollers and a big uphill in mile 4 in 32:48.

We changed the plan up and Lynette ran the next 10 miles up to the top of the big hill, and I ran the last 10 miles back down the hill and the last 5 into the finish line.  Leg 7 in 27:40 (including a quick pitstop), leg 8 in 31:03.  Last 10 miles in 58:43.  Total time for our team was 4:35, second to Gray and Tim at 3:57 and an eight person high school team at 4:33.  Thanks to my supply of PowerBar stuff (gels, Power Energy Gel Blasts) we had a good deal of fuel in the car!

Lynette and I beat the time of her and Tim from last year...just barely!

The race organizers changed the definition of Masters to 50 because that is the age of the youngest person on their team.  And I quote..."it is our race and we can do whatever we want".  So, in order to ensure they won, they changed the rules...because Lynette and I kicked their butts by about an hour!  I did win and IPod shuffle at the raffle drawing though, cool since I lost mine this winter at the gym.

Good day of running with good friends.  Nice to see so many other friends and runners out today for this event.

Now for some rest and a BBQ tonight! (Boost)

Addidas Boost Miles: 20.00
Comments
From Rob Murphy on Sat, Jun 22, 2013 at 11:59:33 from 75.134.145.181

"I ran the uphill to the dump". This does not make me want to run this race :-).

Nice race to both of you. I recommend a cold pale ale along with the BBQ.

From Bob on Sat, Jun 22, 2013 at 14:05:16 from 67.176.195.62

Congrats! Yeah, can't say running uphill to the dump would be my leg of choice.

From Shan on Sat, Jun 22, 2013 at 20:49:17 from 174.126.28.198

You looked GREAT when I saw you on the course. Awesome, strong running today!!

From Ryan Achatz on Sun, Jun 23, 2013 at 01:07:24 from 170.232.192.10

That race sounds like fun. I will have to try it some time. Have you ever ran the whole thing solo?

From jtshad on Sun, Jun 23, 2013 at 05:44:33 from 69.20.183.178

Ryan, I nearly ran the ultra solo a couple of times but both times ran into family conflicts. The last two years the local running store sponsored a couple of fast 2 person teams that I ran on instead. This is pretty tough 40 miles (not to an experienced ultra person, like Jon).

From Jon on Sun, Jun 23, 2013 at 06:21:37 from 173.10.250.121

Ay race is tough if you run it hard enough. Especially an ultra on roads.

Good job to you and Lynette, Jeff. That would have been awesome if you had run down the high school relay team! Kinda lame about the Masters category change, though. But sounds like a fun time all around.

From Curt on Sun, Jun 23, 2013 at 06:42:47 from 69.20.189.206

Congrats on a fast time Jeff. You guys were flying out there. So lame about the masters division. You guys were impressive!

From Carina on Sun, Jun 23, 2013 at 07:24:19 from 204.15.86.83

You need to organize your own race and have whatever rules are required for you to win. LAME!! Great job, you deserved to win :)

From Bill Mandler on Sun, Jun 23, 2013 at 09:36:58 from 184.155.138.52

And to think...these last 9 years I wasn't "really" a Masters runner. What a dumb move by them. NICE JOB to you and Lynette!!!

From steve ash on Sun, Jun 23, 2013 at 09:57:44 from 64.134.236.155

That was kind of petty of them just like a group of school kids on a playground.. Oh well the important thing is you had a heck of a race and congrats to you and your wife for such a strong performance.

From shellberns on Sun, Jun 23, 2013 at 13:18:51 from 174.126.52.90

Such a spectacular performance, Jeff! You and Lynette are very talented runners and deserved the masters win. That is such a difficult course so congrats and sorry about the very short sided rule change from the race organizers!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I am taking the day off.  I feel totally wasted, everything in my body hurts and I have no energy at all.   I feel worse today than after most marathons.  Ugh.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I still feel like crap, even taking the day off from work just to rest and try to recover. 

Happy birthday to my daughter who turns 11 today!  Man, between her birthday and how I feel physically, makes me realize I am old.

Comments
From Bob on Mon, Jun 24, 2013 at 18:28:06 from 67.176.195.62

Yeah, but u are a really healthy old! Get well soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.350.000.000.0010.35

4:30am...5 easy untimed miles with Moxie.  Glutes and hips still tight. (ride)

5.35 miles at lunch in 40 minutes...hips and glutes are no better.  (Cortana)

Runs With Moxie Miles: 5.00Saucony Ride 2 2012 Miles: 5.00Saucony Cortana Black 2012 Miles: 5.35
Comments
From Curt on Wed, Jun 26, 2013 at 07:23:45 from 69.20.189.206

Sorry about the cancel in the morning. Hope you get feeling better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4:45am...4 slow miles with Moxie on a nice morning for a run.  Hips, glutes and lower back still tight, this morning was to get Moxie out, not for me.  (Mirage)

Runs With Moxie Miles: 4.00Saucony Mirage 2 Black 2012 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

4:30am...7 easy miles with Curt on a beautiful morning for a run.  Good company, but my right hip is still jacked up a bit.  (Mirage)

Saucony Mirage 2 Black 2012 Miles: 7.00
Comments
From Curt on Thu, Jun 27, 2013 at 06:04:24 from 69.20.189.206

Thanks for the run this morning and I hope that hip gets feeling better.

From Shan on Thu, Jun 27, 2013 at 22:27:38 from 174.126.28.198

Sorry to read about your struggle this week. Here's to a restful and better weekend and next week ahead! Take Care!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

I slept in and didn't get out the door until about 5:30am.  7 miles solo through SRL and back.  Stopped by home and picked up Moxie for a 4 mile run.   A total of 11 miles in an easy 1:26.  Right hip still sore, getting a massage later today.  (Boost)

Took the kids to the club to spend some time in the pool.  Afterwards had my massage (which hurt like @!#& but really helped my hip, glutes and hammy issues).  I then ran home nice and easy on a hot afternoon...3 miles in 22 minutes.  (Vibram)

Runs With Moxie Miles: 4.00Vibram Five Finger Bikila Miles: 3.00Addidas Boost Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.003.000.000.0011.00

Got out the door at 4:45am.  Ran a total of 11 miles in 1:20:30, some solo and some with Curt, Craig, Lynette and Andrea.  I had to be home early to get my daughter to her swim meet.  So proud of her, she took 1st, 3rd, 1st and 3rd in her events!  (Mirage)

Saucony Mirage 2 Black 2012 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Went out with my wife on a beautiful morning for a ride.  26M on the Shelley/Country Club route.  Lots of fun and great ride and conversation.  Felt good to do this instead of a run due to my hip still being a bit tight.  Great start to the day!

Deck umbrella fell off the deck and broke, steamcleaner is not working...not a good finish for the day.

Comments
From Shan on Sun, Jun 30, 2013 at 09:07:47 from 174.126.28.198

LOVE that you and your wife had this morning to share on the ride! Have a wonderful week Jeff! Prayer for your hip to recover and ease up!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

It was a perfect morning for a run, unfortunately I was not up for it as my hip was really sore and I felt nauseous.  Not quite sure what is going on but I went back to bed for a while and will continue to watch this issue.

6 miles on a warm day at lunch, but it really wasn't too bad being in the low 80's.  Total time of 45 minutes.   3 miles solo, 3 miles chatting with Dan.  Hip twinge still there but not as bad running, no nausea anymore.  I wonder if it could be a tight groin as well?  (Cortana)

Saucony Cortana Black 2012 Miles: 6.00
Comments
From Curt on Mon, Jul 01, 2013 at 07:46:48 from 69.20.189.206

Sorry to hear it Jeff, hope you get feeling better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

4:15am...7 easy untimed miles with Moxie on a beautiful morning.  Hip feeling better today but still no speed.  (Boost)

4.25 miles in 28:30 out on the desert at lunchtime.  Hot (90 deg) with a very light breeze.  I didn't heat up until I got back inside to shower, now steaming at my desk! (Cortana)

Runs With Moxie Miles: 7.00Saucony Cortana Black 2012 Miles: 4.25Addidas Boost Miles: 7.00
Comments
From Rob Murphy on Tue, Jul 02, 2013 at 12:55:13 from 24.10.249.165

That's how it always was when I lived in Florida with the humidity. It would take me a half hour after the run to stop sweating so if you showered right away it was almost useless.

From Bob on Tue, Jul 02, 2013 at 20:30:40 from 67.176.195.62

And you gotta love it when u have to wear a long sleeve shirt after that lunch run. A little fan at my desk was one of my better ideas.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Another perfect morning for a run and another skipped run.  I was up way to late last night and my hip was jacked again.  Getting tired of this.  Plus just some crap last night and some issues to deal with have me tired.

The 5K tomorrow may be just a race to pace my son to a PR and not a full on effort.  

Screw it....10 miles in 1:15 on a warm day.  Hip didn't bother me.  I'm done. Bye. (Cortana) 

Saucony Cortana Black 2012 Miles: 10.00
Comments
From crhudman on Wed, Jul 03, 2013 at 15:30:25 from 69.92.59.211

Atta boy!

From Bob on Wed, Jul 03, 2013 at 16:40:19 from 67.176.195.62

I second that atta boy!

Race: Firecracker 5K (3.11 Miles) 00:17:20, Place overall: 9, Place in age division: 9
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.890.003.110.009.00

I ran over to the 5K course with Justin and did a light warm up.  My hip was feeling better but still not 100%.  I decided to race it afterall as I was on a team and we wanted to win it. 

17:21, 9th overall behind mostly young guns. Barely beat the 1st woman (collegiate runner at Weber).  $25 for the place, $50 for the team win so not too bad for a slower race due to the hip.  About the same as last year's time even with the twinge so ok today.

 

  Did a cooldown back home then some solo...9 miles overall this morning.  After sitting at the parade for a couple of hours, now my hips is really sore!  (Boost)

Addidas Boost Miles: 9.00
Comments
From allie on Fri, Jul 05, 2013 at 11:34:48 from 97.126.209.84

nice job, jeff. hope you had a nice holiday.

From JimF on Sun, Jul 07, 2013 at 10:55:54 from 98.222.218.178

Nice race! Hope the hip feels better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Slept in and went out a bit later in the morning. 6 decent miles with Moxie. Hip is there but not as bad. I will try to go out later with Justin after a day at a baseball game and the pool in Poky.  (Mirage)

Runs With Moxie Miles: 6.00Saucony Mirage 2 Black 2012 Miles: 6.00
Comments
From Rye on Sat, Jul 06, 2013 at 10:56:07 from 65.129.69.64

You and Moxie looked great this morning...what's it like to sleep in till 6am? Lol have a great weekend!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

18 miles today.  13 miles early running with Andrea and Lynette on the Bellin/Grandview loop.  Easy in 1:41 talking with the ladies most of the time.

5 miles with the entire family...Justin, Katelyn and Kami.  Katelyn rode her bike and Justin did a couple of faster loops of Community Park. 

Hip still noticeable but not too sore, hammy a bit stiff.  Decided to skip the race in Island Park to run in town and get some things done around the house, be with the family and go to the Chukars baseball game tonight.  (Mirage)

Saucony Mirage 2 Black 2012 Miles: 18.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

24 mile bike ride with Kami before church on a beautiful day.  Hip felt really good today! 

Went to see Marlin and cheer him up after his shoulder surgery last week. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

I felt like crap this morning...stomach ache and headache, glute was sore from the basketball "bump" from Saturday night.  Also, dealing with a bit of an ant issue so I just did not get out the door this morning, kinda pissed off. 

8 slow crappy miles at lunch on a warm and humid day...gotta get out of this bad mood.  (Cortana)

Saucony Cortana Black 2012 Miles: 8.00
Comments
From Curt on Mon, Jul 08, 2013 at 08:28:25 from 69.20.189.206

Frustrating! Hope you get feeling better.

From crhudman on Mon, Jul 08, 2013 at 09:12:45 from 69.92.59.211

Your vacation is coming up so that should help cheer you up. I hope you feel better today.

From Rob Murphy on Mon, Jul 08, 2013 at 12:43:18 from 24.10.249.165

I come to this blog for uplift and positive vibes...:-)

I wouldn't worry about the ants unless they get in your food.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

I meant to get up early and get out for a bit longer before and early day at work, but alas I hit the snooze a few too many times.  6 easy untimed miles with Moxie...everything was a bit stiff.  Probably the only run for the day.  (Mirage)

Runs With Moxie Miles: 6.00Saucony Mirage 2 Black 2012 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4:30am...tired (Mirage).

No lunch run, too busy at work.  I may go for a run after work with Kami.

Runs With Moxie Miles: 6.00Saucony Mirage 2 Black 2012 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

4:30am...it was already 75 degrees out when I left for my run!  8 easy miles with Moxie.  No pain issues finally and I didn't feel tired, just no energy and my legs were heavy.  Need the vacation time coming up!  (Ride)

6 miles at lunch untimed on a cooler but humid day.  Nice to get out, though still not feeling like running hard.  (Cortana)

Ok, maybe it is time to start giving my wife a hard time as she is not alone in her deficiency in bike maintenance...she and 4 other talented women went out for a long ride this morning.  On the way home one of them got a flat tire...and NONE of them knew how to change it!  I keep telling her she needs to learn (I offered to teach her) but she won't do it...maybe now she will actually pay attention!

Runs With Moxie Miles: 8.00Saucony Ride 2 2012 Miles: 8.00Saucony Cortana Black 2012 Miles: 6.00
Comments
From Marlin on Thu, Jul 11, 2013 at 12:19:34 from 174.27.125.11

Glad you felt good Jeff, nice run on a warm morning as I didn't get out until a little later and had the wind also. Vacation will be here soon

From Chad Robinson on Thu, Jul 11, 2013 at 13:09:25 from 50.73.39.89

Sounds like vacation time is going to be fantastic. Is anyone from the great state of Idaho running the Fit 4 Life half Saturday? I will be there.

From jtshad on Thu, Jul 11, 2013 at 13:10:43 from 141.221.191.225

I don't know of anyone from over on the east side of the state myself. Good luck on the Boise Greenbelt!

From Jon on Sat, Jul 13, 2013 at 08:21:26 from 76.2.30.26

That's funny she's never had a flat before that she had to fix.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Slept in and just got up when I woke up...nice!  Had a cup of coffee then took Moxie out for 4 miles.  (Vibram)

32 mile bike ride from home with Kami up the Iron Rim hill then on the Shelley loop.  Great morning for a ride with my wife!  She is such a strong rider...started racing me in the last mile home and I had a hard time keeping up with her.    Nice start to the day.

Runs With Moxie Miles: 4.00Vibram Five Finger Bikila Miles: 4.00
Comments
From Bob on Fri, Jul 12, 2013 at 20:54:30 from 67.176.195.62

Still have ant issue? Walk perimeter of house and closely observe the house foundation. Spray the found trail with chem. Assume u already hit the doorways, etc. Can also use the pellets in the landscaping, but need to thoroughly check the foundation. Yes, I've been down that road. They can be a real pain in the..... Good luck!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.500.000.000.0017.50

6am...12.5 miles with Craig around the river having a great time talking and catching up. We was Marlin, Lynette and Andrea out too.

5 miles with Kami and Moxie from home to Community Park and back.  Nice to run with her!  (Boost)

Runs With Moxie Miles: 5.00Addidas Boost Miles: 17.50
Comments
From Rob Murphy on Sat, Jul 27, 2013 at 09:51:18 from 24.10.249.165

Hello? Anybody out there?

From jtshad on Sat, Jul 27, 2013 at 10:49:49 from 69.20.183.178

Just got back from 13 days and 12 nights of camping in the Wood River Valley (near Sun Valley)...no cell phone or internet, it was great! No running either...lots of hiking, biking, family focused fun, relaxation and sleep! Nice to get away for a while.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

Camping all from July 13 to July 26 with my family above Ketchum in the Wood River Valley.   I have not really run this week, but we did a lot of hiking and biking.  We rode a 33 mile out and back from our campground to the Galena Lodge and back...Justin did great (Katelyn is at Luther Heights Bible Camp this week).

 

Great relaxing time spent focusing on rejuvenation and family.  9-10 hours of sleep a night!!!

Runs With Moxie Miles: 14.00Saucony Xodus 2011 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Another week camping in Ketchum with my family, this week Justin is at Luther Heights Bible camp so we have one on one time with Katelyn.  More hiking, biking, relaxation and family time playing games, reading, building fires, etc.  

Just got home today, 13 days and 12 nights of camping...lots of fun!

Runs With Moxie Miles: 15.00Saucony Xodus 2011 Miles: 15.00
Comments
From Marlin on Sat, Jul 27, 2013 at 10:51:47 from 70.56.148.92

Welcome back home Jeff, glad you and the family had a great time

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15 miles in 1:57, most of them with Andrea, Curt and McKay and Lynette on her bike.  McKay is moving to Highland next week so our last run with him for a while. (Boost)

Katelyn had a swim meet this morning and did great!

Addidas Boost Miles: 15.00
Comments
From Bob on Sat, Jul 27, 2013 at 19:20:26 from 67.176.195.62

Welcome back, hope u had some good camping weather.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles with Moxie before church. (Mirage)

Runs With Moxie Miles: 5.00Saucony Mirage 2 Black 2012 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.203.000.000.0012.20

3 easy early miles with Moxie.  Trying to get back in the swing of work again...got up late.  (Ride)

6.2 miles on a nice day at lunch in 42 minutes.  A few faster miles in some intervals thrown in.  (Cortana)

Kids at a swim party, Kami talking to the neighbor...Moxie and I go for a run after work, 3 easy miles.  (Vibram)

 

Runs With Moxie Miles: 3.00Vibram Five Finger Bikila Miles: 3.00Saucony Ride 2 2012 Miles: 3.00Saucony Cortana Black 2012 Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No morning or lunch run today, hopefully get out this evening.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

4:15am...6 easy early miles with Moxie.  (Mirage)

4 miles on the desert at lunch (85 degrees) in 27:45.  Out in 14:50, back in 12:55.  (Cortana)

Runs With Moxie Miles: 6.00Saucony Cortana Black 2012 Miles: 4.00Saucony Mirage 2 Black 2012 Miles: 6.00
Comments
From Steve on Wed, Jul 31, 2013 at 12:28:53 from 66.87.152.42

Gotta love those summer runs...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

4:30am...5 easy miles with Moxie.  Hurt all over (shoulder, right hip, left hammy and calf).  Short run and only run today due to work and after work conflicts.  (Mirage)

Runs With Moxie Miles: 5.00Saucony Mirage 2 Black 2012 Miles: 5.00
Comments
From SpencerSimpson on Thu, Aug 01, 2013 at 09:53:32 from 63.82.19.2

what up brotha! when is your next race? You doing St. George? Hope all is well good man...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Slept in and went out later with Justin, Kami and Moxie. 5 miles with Kami and Moxie and 1 more mile with Justin a bit faster.  Nearly got hit by a garbage truck.  I called the company and he was very responsive to my issue, kind of nice to be heard and listened to.  (Mirage)

Runs With Moxie Miles: 6.00Saucony Cortana Black 2012 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.005.000.000.0021.00

First long run in a while.  A total of 21 miles in 2:34.   14 miles with Craig (and Curt for 7 miles).  Averaged a 6:41 for the total run (16 total including 2 solo) including a hard push for the last 5 miles together.  Went home and picked up Justin and Moxie for 5 more miles at an easy pace.  Hips a bit sore at the end but good to get this one in today.  (Boost)

Runs With Moxie Miles: 5.00Addidas Boost Miles: 21.00
Comments
From Curt on Sun, Aug 04, 2013 at 07:42:25 from 69.20.189.206

Thanks for the run, it was great to get out with you guys again. Nice mileage today too.

From JimF on Sun, Aug 04, 2013 at 16:07:42 from 98.222.218.178

Nice job on the long run. Very solid pace!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

5.25 easy untimed miles before church with Moxie.  Hips a bit tight.  (Mirage)

20 mile bike ride with Kami after church to talk and burn off some stress from church meetings. 

Runs With Moxie Miles: 5.25Saucony Mirage 2 Black 2012 Miles: 5.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4:15am...6 easy untimed miles with Moxie.  (Ride)

6 slows miles on a hot day at lunch in 45 minutes.  Too little fuel in the tank after a 12 hour fast for a blood test this morning.  I am starving!  (Cortana)

Runs With Moxie Miles: 6.00Saucony Ride 2 2012 Miles: 6.00Saucony Cortana Black 2012 Miles: 6.00
Comments
From Rob Murphy on Mon, Aug 05, 2013 at 07:35:55 from 72.161.121.94

I seem to recall that you used to do a lot of weight lifting?

Do you do any sort of general strength and mobility exercises these days? Might be helpful with tight hips etc.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

4:30am...6 easy utimed miles with Moxie.  Only good things about this one were the weather and the company.  (Mirage)

Lunch...busy...hot...slow...3.5 miles. (Cortana)

Runs With Moxie Miles: 6.00Saucony Cortana Black 2012 Miles: 3.50Saucony Mirage 2 Black 2012 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4:30am...6 miles with Moxie, this run seemed very familar.  (Mirage)

No lunch run today due to a busy schedule.  Nor after work due to a school athletics meeting (probably going to be the assistant middle school XC coach if they get enough runners) and getting my son's bike for his birthday.

Runs With Moxie Miles: 6.00Saucony Mirage 2 Black 2012 Miles: 6.00
Comments
From Curt on Wed, Aug 07, 2013 at 08:24:35 from 69.20.189.206

Sorry I didn't catch you this morning, I was really late getting started today. We should maybe shoot for Friday.

From Bob on Wed, Aug 07, 2013 at 17:07:52 from 67.176.195.62

I hear ya, I wish I had a different route every time I ran. How cool would that be?!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.254.000.000.008.25

No morning run, tired due to being up late getting ready for my son's 14th birthday and being old.  I will try to get a speed work session in at lunch before taking the afternoon off to do birthday stuff (movie, pizza, etc.).

8.25 miles in 56 minutes at lunch.  A bit hot...some easy and some close to MP.   Then I took my son and his buddies to see the new Percy Jackson movie.  (Cortana)

Saucony Cortana Black 2012 Miles: 8.25
Comments
From JimF on Thu, Aug 08, 2013 at 10:26:36 from 98.222.218.178

Always worth sacrificing a run for your son's Bday. Hope you all have fun!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

6am...10 miles with Curt around the greenbelt and home.  Great time running with him and glad for the motivation as I was very tight (left hammy, hips) the whole time.  (Mirage)

Saucony Mirage 2 Black 2012 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.005.000.000.0019.00

5am...15 miles from Calvary Chapel up the Iron Rim hill with Curt and Craig.  1:02 to the top, 50 minutes back down.  Pushed a little coming back which felt ok.  Thanks for the run guys!  (Boost)

Our family drove over to Teton National Park and went for a 15ish mile bike ride, took a dip in Jenny Lake, and picnicked on a gorgeous day and had a lot of fun!  Ate at MacPhil's burgers in Jackson, stopped for square ice cream cones at Irwin (Rainy Creek) and checked out a couple of campgrounds for later in the year.  A great day with my family!

 

Addidas Boost Miles: 15.00
Comments
From Curt on Sat, Aug 10, 2013 at 13:19:58 from 69.20.189.206

Thanks for the company Jeff. That was a great workout this morning. Enjoy your weekend.

From Rob Murphy on Sat, Aug 10, 2013 at 21:24:14 from 24.10.249.165

Awesome! I'm jealous.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Legs pretty sore, so this 4 mile run before church was for Moxie.  (Mirage)

Runs With Moxie Miles: 4.00Saucony Mirage 2 Black 2012 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4:30am...normal 6 miler with Moxie.  Right groin sore this morning.  (Mirage)

No lunch run...went out to my truck to get my stuff and ended up having to replace my battery as it was dying.  $120 later I am now back at my desk, at least the old one lasted 6 years and I got a little $ under it's warranty.    May try to get a run or bike ride in tonight.

Runs With Moxie Miles: 6.00Saucony Mirage 2 Black 2012 Miles: 6.00
Comments
From Jon on Mon, Aug 12, 2013 at 16:57:57 from 107.203.52.135

So what's the farthest Moxie can run?

From jtshad on Mon, Aug 12, 2013 at 16:59:46 from 141.221.191.225

The longest she has gone is 14 miles (on a trail). Normal run from home...6-8 miles. Long run from home...10 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4:30am...6 miles with Moxie.  Really tired this morning, had a hard time getting up and going.  Slow run, tight left hammy and right hip/groin.  Nearly got hit again in a cross walk at Sunnyside Acres, may have to avoid that intersection!  Only run for today as we have an event at lunch at the site and I have a church meeting tonight.  Hopefully have more energy tomorrow and less going on.  (Cortana)

Runs With Moxie Miles: 6.00Saucony Cortana Black 2012 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

I could not drag myself out of bed this morning, so no early run.  Try to go a bit longer today and this evening (if possible with family stuff).  Training has not been good lately...oh well other things going on.

I hate being old, creaky and slow.  10 hot miles in 1:11.  Started good, ended badly...not feeling very ready for Pocatello.  (Cortana)

Saucony Cortana Black 2012 Miles: 10.00
Race: Cady Tucker Run for Life 5 miler (5 Miles) 00:30:55, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.505.000.000.0012.50

4:15am...6 slow and tight miles with Moxie.  Not having too much fun lately on these morning runs with all my creaks and tightness.  (Cortana)

Justin and I ran my friend Pat's fundraiser, the 2nd annual Cady Tucker Run for Life 5M/5K.   The race was in the late afternoon and it was 96 degrees out...to hot.  Ran at MP for the whole race (5 loops of Freeman Park) and finished 1st at just over 6:00 pace...pathetic but the heat beat everyone up.  0.5M warmup, 1 mile afterwards pacing Justin on his last lap. 

Won $100 for the effort and a free massage for Justin so not a bad day.  Justin did great, very proud of him.  (Boost)

Runs With Moxie Miles: 6.00Saucony Cortana Black 2012 Miles: 6.00Addidas Boost Miles: 6.50
Comments
From Bob on Thu, Aug 15, 2013 at 19:43:04 from 67.176.195.62

I don't feel warmed up until 30 minutes into those morning runs.

From Shan on Thu, Aug 15, 2013 at 20:39:22 from 174.126.60.74

Oh, it was so hot this afternoon! Way to stick it out for the cause and cash is always good too!

From crhudman on Fri, Aug 16, 2013 at 08:44:06 from 69.92.59.211

I saw that start time when you sent me the email and figured it would be that hot and decided to be a wimp and not run it. Great job!!

From Jon on Sat, Aug 17, 2013 at 07:22:23 from 107.203.52.135

Good job to Justin.

You just need to stop getting older to eliminate the aches.

From Teena Marie on Sat, Aug 17, 2013 at 12:43:39 from 208.54.5.194

Nice!!! The heat sounds miserable though. :-)

From JimF on Sun, Aug 18, 2013 at 15:15:07 from 98.222.218.178

Nice job in the heat and even better when you take home some cash!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Slept in this morning, got some work stuff done early then went out around 8:45.  Kami and I ran together for 5.5 miles then I finished off another 4.5 miles to get in a 10 miler today.  (Mirage)

Runs With Moxie Miles: 6.00Saucony Mirage 2 Black 2012 Miles: 10.00
Comments
From SpencerSimpson on Fri, Aug 16, 2013 at 16:00:37 from 63.82.19.2

keep it up brotha. you're not old :)

From Bob on Fri, Aug 16, 2013 at 18:50:49 from 67.176.195.62

Do u get Fridays off from work? Seems like it, just curious.

From jtshad on Sat, Aug 17, 2013 at 17:11:56 from 69.20.183.178

Bob, yes I have Friday's off...1 work a 4x10 hour schedule.

From Bob on Sat, Aug 17, 2013 at 17:47:36 from 67.176.195.62

Cool that would be my pref as well. Have a good one. Fires aren't near you right?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Slept in since my kids were running a triathlon this morning.  They both did great and both had podium finishes for their distance!  I paced Justin on his 1 mile run.

Afterwards, Kami and I headed out for a bike ride (around noon...hot!).  50 miles through the rollers in Osgood and back home in just under 3 hours.  Fun, but hard and did I mention hot!!!   A great day!

Saucony Mirage 2 Black 2012 Miles: 1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.000.000.008.00

Slept in and went out for 8 miles on a very nice morning, no watch but ran decent effort for half the run.  (Boost)

Fun day in Teton National Park with my family and parents...canoeing and hiking.  Pretty smoky from the fire in Sun Valley though, that is really bad right now.  The campground we were at last month is in the closure area. 

Runs With Moxie Miles: 8.00Addidas Boost Miles: 8.00
Comments
From Curt on Sun, Aug 18, 2013 at 08:58:14 from 69.20.189.206

Good to run into you this mornig. Have a fun day with the parents today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.650.000.000.0011.65

4:30am...6 easy untimed miles with Moxie.  Hips were creaky, nearly turned back at the corner but somehow got this one done.  (Mirage)

5.65 slower miles around the greenbelt on a hot day at lunch.  (Cortana)

Delivering over 2,500 PowerBar products to two local races today (Pocatello marathon, Mesa Falls maraton)...PowerBar is an awesome sponsor!

Runs With Moxie Miles: 6.00Saucony Cortana Black 2012 Miles: 5.65Saucony Mirage 2 Black 2012 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.350.000.000.009.35

4:45am...5 slow crappy miles with Moxie.  Got up a bit late and had to be into work early, so short run.  Hips really tight, felt like I could walk faster.  (Mirage)

Lunch...88 degrees and smoky for 4.35 miles.  Slow run, again...30 minutes.  (Cortana) 

Runs With Moxie Miles: 5.00Saucony Cortana Black 2012 Miles: 4.35Saucony Mirage 2 Black 2012 Miles: 5.00
Comments
From Curt on Tue, Aug 20, 2013 at 09:47:02 from 174.255.146.206

I felt the same way this morning Jeff. Next run will be better!

From Mauri on Tue, Aug 20, 2013 at 14:24:46 from 70.208.2.58

thanks for waving this morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

I skipped the morning run to rest my hips and will try to go for a harder effort run at lunch, work and weather permitting.

I squeezed in a quick run at lunch on a cool, cloudy 78 degree day!  4.25 miles in just over 28 minutes, hips still a bit tight.  (Cortana) 

Saucony Cortana Black 2012 Miles: 4.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4am...got up early with hopes of going a bit longer this morning...not happening due to my right hip issues.  Barely got 6 miles in very slow with even some walking.  Hips is sore and I have no power in my stride.  Pocatello is in serious jeopardy...even to switch to the half is questionable in my mind.  Looks like it is time to take some time off to just let it settle down.  (Mirage)

Runs With Moxie Miles: 6.00Saucony Mirage 2 Black 2012 Miles: 6.00
Comments
From shellberns on Thu, Aug 22, 2013 at 11:30:39 from 174.126.52.90

Sorry to read about your hip. I hope it heals up quickly!

From Bob on Thu, Aug 22, 2013 at 16:50:52 from 67.176.195.62

If anyone is due for some time off it's you!

From Jon on Thu, Aug 22, 2013 at 19:23:05 from 107.203.52.135

Sorry about the hip. Time for new shoes again?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I skipped the run this morning to rest my hip (still sore) and instead went to the gym to do weights with my wife.  Going camping this weekend so we have to finish getting ready for that as well.

When it rains...as I was unhooking the camper, I whacked my sore hip with a metal rod very hard...man it really is sore now!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

Hip sore from the whack yesterday on top of the previous pain.  No run, but we did bike about 10 miles around camp.  Relaxing day playing cards, biking, hanging out, napping, getting ice cream at Rainy Creek.  Sounds like we had better weather at camp than back in IF.

Runs With Moxie Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.000.000.005.00

Headed home today from camping, hip still a bit sore.  The dog stepped on my hip and I about cried!

Decided to test it out after unloading from camping and dinner.  Went out in the evening and tried for some MP miles.  6:40, 6:20, 5:53, 6:17, 7:00 for 5 miles in 32:10 for a 6:26 avg.  Felt pretty good at the start, but after the 3rd mile it was getting sore.  Poky is about 90% off.  (Boost)

Addidas Boost Miles: 5.00
Comments
From Rob Murphy on Mon, Aug 26, 2013 at 07:42:48 from 163.248.33.220

I'm so sorry about the hip Jeff. I've only been paying half attention - do you know what's wrong with it? Does it respond to rest?

From jtshad on Mon, Aug 26, 2013 at 09:43:17 from 141.221.191.225

I think it is either tedonitis, a tendon strain or bursitis. Yes, it seemed to respond to rest and ibuprofen. Just getting old and my body is telling me to rest/x-train more. Sounds like a common issue this year on the blog.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.005.000.000.008.00

No run this morning.  It was pouring rain when I was about to go out and my hip was sore, so I decided to skip a wet, painful run.  Might go out at lunch.

Got out for decent run at lunch, my hip really responded well to the tylenol this morning.  8 miles in 54:55 (6:52 avg).  1 mile easy, 1 mile at 6:30, 1 mile easy (6:55), 4 miles at between 6:35-6:40 (calling it MP effort with the hip), 1 mile easy.  Back to 50/50 about Pocatello, I will see how it feels tonight and tomorrow.  (Cortana)

Saucony Cortana Black 2012 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

5am...slept through my alarm and got out a bit late.  4 easy miles trying to just keep the body ready and ok for the marathon Saturday.  (Mirage)

I talked to the RD for the Meas Falls marathon and he indicated that the PowerBar PowerGels and Energy Blasts went over great, the most positive comments he has ever received about the aid stations!

Runs With Moxie Miles: 4.00Saucony Mirage 2 Black 2012 Miles: 4.00
Comments
From JimF on Tue, Aug 27, 2013 at 16:42:27 from 64.134.234.220

Good luck on the upcoming marathon! Hope all your aches and pains are gone so you can run freely.

From Jon on Wed, Aug 28, 2013 at 19:05:41 from 107.203.52.135

those energy blasts are awesome. And I like how the gels are not as thick as most brands. Might have to buy some more, but hard to find around here.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

4:15am...easy 4 miles with Moxie, picked up the pace a bit on the way back.  Quitest morning I have ever run along Sunnyside Rd, only saw about 6 vehicles the whole run!  (Mirage)

Impactful Bible study this morning after dealing with some issues at church meeting last night.  From Romans 7:  21 So I find it to be a law that when I want to do what is good, evil lies close at hand. 22 For I delight in the law of God in my inmost self, 23 but I see in my members another law at war with the law of my mind, making me captive to the law of sin that dwells in my members.

Easy form run at lunch to focus on easy, smooth running for Saturday.  4 miles in 27:35 each mile trying to make the energy less and adding all the form elements together (7:22 wu, 6:54, 6:34, 6:46 w/cd).  Felt very easy and controlled, a good sign for the marathon (and no hip issues).  (Cortana)

Runs With Moxie Miles: 4.00Saucony Cortana Black 2012 Miles: 4.00Saucony Mirage 2 Black 2012 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.200.000.000.003.20

Traditional day off before a marathon for me.  I set my alarm just in case I wanted to get up for an easy run, I didn't.  I might get out at lunch today for a mental/sunshine break.

3.2 miles on a nice day at lunch.  A very easy 3 laps of Freeman Park in 24:15.  Used my race shoes for this run, likely last mararthon in them this weekend as they are about done (or will run in my Boost).  (Tangent)

Pretty cool of the BAA to increase the Boston Marathon field in 2014 to 36,000...should be an interesting race!

Saucony Tangent 3 2011 Miles: 3.20
Comments
From Rob on Thu, Aug 29, 2013 at 12:35:31 from 72.254.44.180

What Marathon? Good luck! I've been a bad running blogger, I don't even know what races are coming up.

From jtshad on Thu, Aug 29, 2013 at 12:36:14 from 141.221.191.225

I am running Pocatello.

From Rob on Thu, Aug 29, 2013 at 12:40:11 from 166.137.191.47

I always say I'll run that one. Maybe next year

From Rob Murphy on Thu, Aug 29, 2013 at 12:53:57 from 163.248.33.220

Wish I could make it up this year Jeff. XC meet on Saturday though.

I'd like to keep my string of runner-up finishes in the half going. Watch, this year 1:20 will win it!

From Rob Murphy on Thu, Aug 29, 2013 at 12:54:37 from 163.248.33.220

Oh yeah... good luck!

From Shan on Thu, Aug 29, 2013 at 20:45:04 from 174.126.60.74

Yes - good luck and hope to see you down there. Rex will most likely start up near you guys :)

From JohnR on Thu, Aug 29, 2013 at 23:02:45 from 174.27.26.137

Jeff - Good luck in the marathon. Have a great race, and hopefully the hip holds out for you

From JPark on Thu, Aug 29, 2013 at 23:19:04 from 50.160.19.124

Good luck in the marathon. Really hoping for a good day for you!

From Jon on Fri, Aug 30, 2013 at 04:17:52 from 107.203.52.135

Good luck

From Ryan Achatz on Fri, Aug 30, 2013 at 06:53:57 from 170.232.192.10

Good luck in Pocatello. Hope that Hip thing works itself out. I had a sore hip just a few weeks before the Famous Potato Marathon so, I know how you feel.

From Jason D on Fri, Aug 30, 2013 at 07:57:39 from 24.1.80.94

Good luck, Jeff. I got chills when I read the headlines about the BAA being able to make the field that large. Will you be making a Boston 2014 appearance?

From jtshad on Fri, Aug 30, 2013 at 10:05:19 from 69.20.183.178

Thanks for the well wishes everyone.

Jason, I am planning on being in Boston.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Slept in and went out for an easy 3 miles with Kami and Moxie.  Justin has his first XC meet today then we head to Poky for the marathon tomorrow.  (Tangent)

Runs With Moxie Miles: 3.00Saucony Tangent 3 2011 Miles: 3.00
Comments
From RileyCook on Fri, Aug 30, 2013 at 18:38:58 from 174.52.234.49

Good luck Jeff!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0015.750.000.0015.75

My first marathon DNF, kind of sucks.  I thought that I could "fake" a full and now realize that my hip issues were just not up to the combination of speed and distance.  At least I was smart enough to stop before I caused real injury rather than just a really hard niggle that I need to get over.

I meet a lot of great folks today (Mike Kirk...very nice to meet you, Mike Chewar, from Jacksonville, Adam Braddock from Kentwood, WA) and saw lots of friends (Marlin, Rex, Shannon, Rex, Ron, Bill, Dan, etc.).   Mike and I decided to try to go fairly strong but not too hard for the first half then see what we had for the second half.  I ran most all of the first half solo and hit the 13.1 mile mark just under 1:17.  I knew today was going to be rough at mile 8 when my left glute and hammy started getting tight, then again at mile 12 when my hips started to hurt and get tight.  Right at the half mark a young guy passed me (went on to win in 2:35ish) and put about 1.5 minutes on me between there and when I dropped.  I ran up a small hill in Inkom and was only able to hit 8:15 pace at which point I knew I was done.  My friend Andrea was waiting in Inkom in her car to cheer us on (she has two stress fractures in her leg, is in a boot and couldn't run today) and I got a ride to the finish line to meet my family and get my gear.  Back to the hotel to soak in the hot tub then headed home.  A tough day, I know I did the right thing dropping (hard though) but probably should not have run in the first place.   A tough pill to swallow but I will learn from this (training, injury, etc) and run again another day.  Finished the day at 15.75 miles at 1:33.

Splits: 5:13, 5:43, 5:45, 5:50,5:45, 5:45, 5:54, 6:01 (first signs of issues), 6:04, 5:46, 5:57, 5:40, 6:21, 6:06, 6:33, 0.75M-5:15

Saucony Tangent 3 2011 Miles: 15.75
Comments
From shellberns on Sat, Aug 31, 2013 at 13:19:32 from 174.126.50.17

Oh man, having to DNF stinks but it sounds like you definitely made the right call. I think listening to your body is tough for runners, especially in a race. I hope you feel better soon!

From Matt Poulsen on Sat, Aug 31, 2013 at 13:57:53 from 98.202.242.213

Very smart to call it quits. Difficult to do, but very smart when not doing so risks making an injury worse, and also risks not being able to run for months.

From Bob on Sat, Aug 31, 2013 at 18:45:40 from 67.176.195.62

You are still a champ in my book! Rest up and do some research. I have some ideas that could help or get you started.

From Jon on Sat, Aug 31, 2013 at 20:06:51 from 107.203.52.135

Sorry to hear, Jeff. Get better soon.

From Rob Murphy on Sat, Aug 31, 2013 at 20:13:43 from 24.10.249.165

For a minute here I thought I was reading my Deseret News race report...

I know you're disappointed Jeff but you will bounce back and run many more great races. Let's talk this weekend sometime OK?

From JimF on Sun, Sep 01, 2013 at 16:59:21 from 98.222.218.178

Sorry to hear about your hip problems but definitely did the right thing. Continuing and causing a injury would set you back longer. Now you can recover and get back out there sooner then be back in race shape in no time. Good luck on the recovery!

From JPark on Mon, Sep 02, 2013 at 14:26:49 from 50.160.19.124

Sorry that the hip acted up during the race, but very smart move to pull the plug when you did. I was really hoping I'd read your post and see that you had taken the victory, but that's not important. Take care of yourself and you'll be back in top shape before you know it. Keep smiling. You and me showdown in Poky next year :)

From Superfly on Tue, Sep 03, 2013 at 08:54:55 from 74.211.21.81

Sorry Jeff. Sucks to hit that first DNF when your suck a gamer. Get healed up. Sounds like you, Dave H, Steve H, and I all have something going on with the hip. I'd be interested to see how and what you do to correct the problem.

From Jake K on Wed, Sep 04, 2013 at 13:10:57 from 67.177.11.154

Smart move to drop, Jeff. It stinks that the hip gave you trouble, but pulling the plug before it was too late will probably allow you to bounce back quick. Look at Rob b/w Des News and TOU 1/2!

From Bret on Wed, Sep 04, 2013 at 16:34:37 from 166.205.68.17

Sorry to hear about you misfortune Jeff - I am amazed at how durable and consistent you have been. No doubt you will bounce back after some time to rest up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

My hips are sore.  Spent the day walking around the Eastern Idaho State Fair...that didn't help much.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.000.000.005.00

Went to Community Park with Justin to help him with some repeats. Easy wu, recovery and cooldowns with following hard efforts:  0.7Mx2 (6:35ish pace), 0.25Mx2 (6:03/6:09 pace), 0.2M (5:45 pace).  He put in a strong effort today.  Hips are doing ok, but not much more than this right now. (Boost)

8 mile bike ride with my family after the rain had stopped in the late afternoon.

Addidas Boost Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4:30am...4 easy untimed miles with Moxie.  Hips felt ok, calves tight.  (Boost)

Runs With Moxie Miles: 4.00Addidas Boost Miles: 4.00
Comments
From Bob on Tue, Sep 03, 2013 at 19:41:02 from 67.176.195.62

You were on the "needs a comment" list so here you go: I hope your hip feels better soon.

From Curt on Wed, Sep 04, 2013 at 06:44:38 from 69.20.189.206

It's really good to see you are still able to get out after Saturday. It just shows you did the right thing in that race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Skipped my morning run as my hips were a bit tight.  Just letting this get better, maybe run at lunch.

5 easy miles in 36:57 at lunch.  Legs a bit stiff and hips are ok.  Just getting some sunshine.  (Cortana)

Saucony Cortana Black 2012 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

4:30am...4 easy untimed miles with Moxie.  Hip ok, left hammy and calf tight.  (Mirage)

5 easy miles with Dan and Bill at lunch to get outside for sunshine and fresh air.  Everything felt pretty good, still just easy (40 minutes).  (Cortana)

Runs With Moxie Miles: 4.00Saucony Cortana Black 2012 Miles: 5.00Saucony Mirage 2 Black 2012 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5 miles with around 6am nice and easy. I ran into Curt and we ran and chatted for about 2 miles.  After getting the kids off to school, Kami and I ran 5 miles into SRL and back.  She did great and her foot is feeling better.  Hope she can continue to "hate it less" and run more together.  (Mirage)

Runs With Moxie Miles: 5.00Saucony Mirage 2 Black 2012 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles ion a nice morning with Curt.  Ran around the greenbelt and back in around 1:16.  Hips were ok, left hammy tight.  Thanks for the company, Curt!  (Boost)

Addidas Boost Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles with Moxie on a nice morning.  (Ride)

We were going to try to get in a speedwork session this evening, but a big storm blew threw instead.  So my daugther led us through some stretching (she does this in ballet)...man is she strong in her core and very flexible, I was impressed!

Runs With Moxie Miles: 5.00Saucony Ride 2 2012 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

4:15am...5 easy untimed miles with Moxie.  Nice morning, hammy a bit tight.  (Mirage)

Just registered for Boston 2014!

4 miles in 28 minutes on the desert at lunch.  Left hammy and ITB tight.  (Cortana)

Runs With Moxie Miles: 5.00Saucony Cortana Black 2012 Miles: 4.00Saucony Mirage 2 Black 2012 Miles: 5.00
Comments
From SpencerSimpson on Mon, Sep 09, 2013 at 12:39:57 from 50.73.45.89

Go Boston!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.006.000.000.007.00

No morning run.  Have the beginnings of a cold and my hips/hammy were tight.  Slept in and will try to go out at lunch and this evening with Justin for a speed workout.

Lunch...80 degrees, light wind, sunshine...sore throat, stuffy head, low energy, tight left calf...4 miles in 25 minutes, not too shabby.  (Cortana)

Speedwork with Justin and Kami at the track.  200/400/800/400/200 with 200m recovery.  :37, 1:20, 2:55, 1:25, :39.  Justin pushed pretty hard. (Boost)

Saucony Cortana Black 2012 Miles: 4.00Addidas Boost Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Head cold still has a grip on me, felt like crap this morning so I skipped the run.  Hope for one later today.

6 miles in 44 minutes at lunch today.  Still feeling crappy, left ITB and hammy tight and right shoulder is killing me. (New Mirage)

Saucony Mirage 2 2013 Miles: 6.00
Comments
From Curt on Thu, Sep 12, 2013 at 06:41:15 from 69.20.189.206

Sounds like you're broken down everywhere. Hope you get feeling better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Still sick, slept in and went into work late.  Maybe a run today.

6 miles, no watch, cool, cloud. rain for last 2 miles. (New Mirage)

Saucony Mirage 2 2013 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

11 miles this morning with Curt around the greenbelt and out a bit on Sunnyside in 1:24.  Nice run and good company.  After dropping off the kids at school, Kami and went to the gym for a weight workout and I did a hard mile on the TM in 5:10.   Had to change machines because the first one shut down twice.  (Ride)

Proud of Justin in his race yesterday, he ran a 6:27 pace for 1.25 miles and his relay team won and set a course record! 

Saucony Ride 2 2012 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.254.002.000.0011.25

I decided to skip the new local HM race today to instead go to the track with my family and do a speed workout with Justin.  Went out early for 4 miles with Moxie (Ride) then after everyone woke up we headed to the track.

Justin and I did a ladder workout again.  200,400,800, 1600, 2000+ and he did great!  Splits: :36, 1:22, 3:02, 6:16, 8:40 (1.3miles).  We did 200 or 400m recovery.  Justin then ran some with Kami and Katelyn and after a few laps with them, I did a hard mile in 5:00 flat and felt very comfortable.  Overall 7.25 miles on the track this morning.  (Boost)

Weird day at the track...baseball players throwing on the track, yoga moms, wrestling team...all on the track and most of them trying to run in the first 2 lanes.  Afer a few of our laps they moved outside which was nice.

Runs With Moxie Miles: 4.00Saucony Ride 2 2012 Miles: 4.00Addidas Boost Miles: 7.25
Comments
From JimF on Sat, Sep 14, 2013 at 13:19:03 from 98.222.218.178

Nice track workout. Very good times for your son. Also, great to have all of the family participate!

From Curt on Sun, Sep 15, 2013 at 06:47:20 from 69.20.189.206

That's great splits for Justin! Sounds like you guys had a good time. I wish I would have felt up to joining you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy untimed miles with Moxie before church.  Left hammy and ITB a bit tight.  (New Mirage)

Runs With Moxie Miles: 6.00Saucony Mirage 2 2013 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:15am...5 easy untimed miles with Moxie.  Left ITB and hammy tight plus really tired.  (Ride)

6 miles at lunch on a beautiful day in 42:30.  3 miles solo easy, then 3 miles with Gray a bit faster.  Nice to have the company at lunch! (New Mirage)

Runs With Moxie Miles: 5.00Saucony Ride 2 2012 Miles: 5.00Saucony Mirage 2 2013 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.003.750.006.25

No run this morning as a big storm was rolling through...heavy rain and LOTS of lightning in the area.  Try for a run at lunch and a speed workout with Justin after work.

No lunch run, too busy at work.

Hit the gym with Justin after work because of the impending heavy rain coming.  Justin did great running 5 miles, with 5x0.5M at 5:52 pace or better for each interval.  I ran a total of 6.25 miles with 4x0.75M at 4:52 or better, 1x0.5M at 4:30 and a quarter at 4:17.  After changing treadmill's after our warmup (could not keep pace), I hit the 5K mark at 16:30 and finished 5 miles at an average 5:19 pace including recovery and cooldown.   A good workout today, been a while since I have done one of these. (Mirage)

Saucony Mirage 2 2013 Miles: 6.25
Comments
From Tmck on Tue, Sep 17, 2013 at 08:56:38 from 69.20.132.217

I was going to postpone my run to lunch time as well, then I decided it might be fun to run in the lightning/thunder/rain. It was fun, and only because I didn't get hit by lightning was it worth the risk.

From Jon on Tue, Sep 17, 2013 at 20:07:28 from 107.203.52.135

Nice workout there, Jeff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

4:45am...got up late, only 4 easy miles with Moxie in the wind, rain and cool temps.  Legs a bit tight from last night's workout.  (Ride)

5 slow miles on a cool, windy day at lunch.  Left hammy and ITB are tight. (Mirage)

Runs With Moxie Miles: 4.00Saucony Ride 2 2012 Miles: 4.00Saucony Mirage 2 2013 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4:15am...6 easy miles with Moxie on a cold morning (36 degrees) but no wind.  (Ride)

Runs With Moxie Miles: 6.00Saucony Ride 2 2012 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

7 miles early on a cold morning (36 degrees) with Moxie.  Went back out for a mile with Justin to get ready for his race  this afternoon by running after trying out his enhaler, it seemed to help with his breathing.  (Ride)

Going to the gym with Kami to do weights after taking the kids to school.

Runs With Moxie Miles: 7.00Saucony Ride 2 2012 Miles: 8.00
Race: Shelley Spud Run Half Marathon (13.11 Miles) 01:22:00, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0013.100.000.0016.10

I ran the Shelley Spud Run Half marathon today with what seemed like 90% of our running group.  Craig was the RD and put on a great race. A very nice course too!    About 40 runners so a small event and treated this like a good hard training run.   Ran solo from the gun and just ran nice and steady to not aggrevate my hip and it felt really good.   Ran to an easy 1:22 finishing time then went back out and ran in Nate, Curt, Lynette and Marlin.   A total of just over 16 miles with the warmup and cooldown runs.  Great morning for a run with great friends!   (Boost)

Addidas Boost Miles: 16.10
Comments
From crhudman on Sat, Sep 21, 2013 at 14:33:23 from 69.92.59.211

Thanks for coming down and running this. I sure appreciate the support from our group. You guys were awesome today.

From Jason D on Sat, Sep 21, 2013 at 19:34:34 from 24.1.80.94

Nice running, Jeff. Glad the hip is feeling good, too. Big races are fun, but it's tough to beat a local one with friends and strong effort.

From Logan Fielding on Sat, Sep 21, 2013 at 19:49:53 from 74.211.12.125

Nice work Jeff. Hope the family is well. How is your son doing with cross country?

From Curt on Sun, Sep 22, 2013 at 04:43:24 from 69.20.189.206

Congrats on the win Jeff! It was a lot of fun to run that with so many friends. Glad your hip felt good.

From jtshad on Sun, Sep 22, 2013 at 09:35:06 from 69.20.183.178

Logan, Justin is doing really get. He is getting strong and faster with our additional workouts outside his team and is now the #2 runner, goal of getting #1 by the end of the season.

From Rob Murphy on Sun, Sep 22, 2013 at 09:55:03 from 24.10.249.165

Congratulations Jeff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

Early 5 easy miles with Moxie.  After Justin got up, we went to SRL and did a hill workout.  1.25 mile warmup then 3 hill sets of 0.2M interval, recovery back down, 0.1M up, recovery back down.  Justin hit his last interval at 5:09 pace!  Cooldown to get us to 5 miles.  He is getting stronger and starting to out kick me!  (Ride)

Runs With Moxie Miles: 5.00Saucony Ride 2 2012 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy miles on a windy day. (Mirage)

Saucony Mirage 2 2013 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:30am...6 easy untimed miles with Moxie on a cool morning.  Left hammy still tight.  (Ride)

4 easy at lunch between meetings.  Working off frustration with VOLUNTEER BS! (Mirage)

Runs With Moxie Miles: 6.00Saucony Ride 2 2012 Miles: 6.00Saucony Mirage 2 2013 Miles: 4.00
Comments
From crhudman on Tue, Sep 24, 2013 at 16:03:56 from 69.92.59.211

You too? I've been dealing with post Spud Run crap all day long. I never knew people would do junk like this.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

5:30am...slept in a bit due to a late night at church last night for a meeting.  Only had time for 4 easy miles with Moxie in a light rain.  (Ride)

4.25 miles on a cool day at lunch in 28:30.  4 laps of Freeman Park, each lap successively faster.  Short run due to time, but again needed to work off some steam from work and church stuff. (Mirage)

Justin is running a XC meet today, I hope the rain can hold off until after his race.

Mixed emotions as some of my running friends made the cut at Boston, others did not.

Runs With Moxie Miles: 4.00Saucony Ride 2 2012 Miles: 4.00Saucony Mirage 2 2013 Miles: 4.25
Comments
From Marlin on Wed, Sep 25, 2013 at 13:21:48 from 174.27.98.108

Tell Justin good luck for me and I will try and make the next one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

4:40am...almost didn't get out this morning, tired and very tight left hammy.  4.25 easy miles with Moxie.  (Ride)

Very proud of Justin for his strong race yesterday!

Runs With Moxie Miles: 5.25Saucony Ride 2 2012 Miles: 4.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.004.005.000.0010.00

I slept in and went to the gym after getting the kids off to school.  Cold, windy and heavy rains outside.  1M wu, then progression run from 6:18 pace to 4:55 pace over the next 9 miles (increasing every 0.5-0.75M).  Total of 10 miles in just under 60 minutes.  Nice harder effort, only a bit tight in hammy.  (Mirage)

Saucony Mirage 2 2013 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

Slept in and went out later in the morning with the whole family to the track.  Justin and I did a good workout (2x2M:  6:18, 6:18, 6:47, 6:40) and the girls did some laps/steps.  After getting home, took Moxie out for an easy 4 miles.  (Boost)

Runs With Moxie Miles: 4.00Addidas Boost Miles: 10.00
Comments
From Rob Murphy on Sat, Sep 28, 2013 at 14:49:12 from 24.10.249.165

Sounds like fun Jeff. Justin's coming along.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Slept in and went out after breakfast with my family.  5 miles looping through the park and neighborhood with Moxie.  After dropping off the dog, I went back out in the deteriorating weather for another 3 miles.  A total of 8 miles in just over 1 hour.  (Mirage)

Runs With Moxie Miles: 5.00Saucony Mirage 2 2013 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

5:15am...6 easy miles with Moxie on a warm, windy and rainy morning.  (Ride)

Ran at lunch on a warm day...but it was like running in a tornado the winds were so strong!  5 miles with Dan then an extra loop of the park.  6 miles in 45:12.  (Mirage)

Runs With Moxie Miles: 6.00Saucony Ride 2 2012 Miles: 6.00Saucony Mirage 2 2013 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

4:30am...6 easy miles with Moxie.  (Ride)

4.5 miles in 31 minutes on a beautiful day on the desert.  (Mirage)

Runs With Moxie Miles: 6.00Saucony Ride 2 2012 Miles: 6.00Saucony Mirage 2 2013 Miles: 4.50
Comments
From Rob on Tue, Oct 01, 2013 at 09:59:04 from 63.235.131.194

I'll take the day off if they want me too.

Lets just call it a holiday and have everyone go home.

From Jon on Tue, Oct 01, 2013 at 18:12:03 from 107.203.52.135

At least you're getting paid...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5:40am...4 easy miles with Moxie.  Got up late and had to go short.  (Ride)

6 miles in just under 44 minutes on a nice day at lunch (7:19 AP).  Nice and easy before the weather turns later tonight.  (Mirage)

Runs With Moxie Miles: 4.00Saucony Ride 2 2012 Miles: 4.00Saucony Mirage 2 2013 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.005.000.000.008.00

Pouring rain and cold outside, so went to the gym for an 8 mile progression run in 50:30.  (Boost)

Addidas Boost Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.003.000.008.00

I slept in and went to the gym with Justin and Kami.  Justin and I did a hill workout today, wu, 2.0 - 5.0% incline intervals.  He did awesome and ran very strong (in fact gym friend came up and said "Is that your son, he is quite a runner!").   8 miles total in 50:35 (6:19 average).  (Boost)

Addidas Boost Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today due a a full day traveling.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

10 miles early from the hotel and out and back on the Rogue River gateway trail. Warm with a steady rain the whole run, kinda of fun!

4 miles on the TM after the first night of the conference. (Mirage)

Saucony Mirage 2 2013 Miles: 14.00
Comments
From JimF on Mon, Oct 07, 2013 at 08:22:58 from 98.222.218.178

Nice run! Have a safe trip.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

6 miles around the neighborhood before our full day at the conference. 5 miles on the TM after the dinner. A good fufilling day.

Saucony Mirage 2 2013 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today.  Hammy was tight in the morning and the day was too full.

My father in-law had a heart attack this morning.  Thanks to God that he at our house, since we are traveling he was in Idaho Falls instead of their small town and he received quick and effective medical care and is doing well.  Praise God for his timing in this situation.

Comments
From shellberns on Wed, Oct 09, 2013 at 08:05:35 from 174.126.50.17

I'm so glad your father-in-law is okay. Give Kami my love. I can bring Justin home from Arco if needed.

From Marlin on Wed, Oct 09, 2013 at 16:43:40 from 174.27.106.71

Praise God is right Jeff!!! So glad he is doing better, Give Kami a big hug for me OK.

From Jon on Wed, Oct 09, 2013 at 20:05:52 from 107.203.52.135

Wow, not the kind of excitement you want. Hope he keeps recovering.

From steve ash on Thu, Oct 10, 2013 at 10:48:49 from 174.52.100.252

Glad to hear everything went well with your father in law. Modern medicine even with all of it's shortcomings is definitely a great blessing to have. Hope all is well Jeff.

From Jason D on Fri, Oct 11, 2013 at 14:59:03 from 24.1.80.94

May he continue to recover well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

6.1 miles before our conference.   Heading home today.

Saucony Mirage 2 2013 Miles: 6.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today.  Slept in because I was tired and took the day off from work (mostly) to help deal with my father in-law...getting him home from the hospital, getting meds, etc.

I was going to go out this afternoon on a very nice day but instead ended up going to the community care to diagnosis my own issue...Shingles!  When it rains it pours.

Hope to get a long run in tomorrow.

Comments
From Bob on Fri, Oct 11, 2013 at 14:54:25 from 70.194.64.142

Hope u get better soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Slept in and went out for an easy 6 miles with Moxie after dropping Justin off at XC practice.  (Ride)

8 miles with Gray at lunchtime around SRL and the greenbelt.  Great time running with a great fun on a nice day.  (Mirage)

Runs With Moxie Miles: 6.00Saucony Ride 2 2012 Miles: 6.00Saucony Mirage 2 2013 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

6am...17 miles in 2:12 on a cool morning.  Started off with Curt and Lynette for 8 miles, then ran about 4 with Corwin then 3 with Marlin.  I also saw Gray, Mauri and Bruce Peterson during the run.   A really good tiime with friends.  My left hammy was tight the entire the run and energy was low but it was good to get out.  (Mirage)

Saucony Mirage 2 2013 Miles: 17.00
Comments
From SpencerSimpson on Sat, Oct 12, 2013 at 16:14:17 from 69.148.208.47

good effort this week. nice to see you having fun again. make it happen...

From Curt on Sat, Oct 12, 2013 at 20:47:51 from 69.20.189.206

Really enjoyed the run this morning, thanks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.503.000.000.005.50

Went out for a training run with Justin after church and homework time.  We ran easy to Community Park then did a race simulation for 1.6 miles (distance of the championship race this week).  Afterwards talked about the run then easy back home with a few hard pickups.  5.5 miles total today, fun time and good connection with Justin.  (Mirage)

Saucony Mirage 2 2013 Miles: 5.50
Comments
From Curt on Mon, Oct 14, 2013 at 10:09:38 from 69.20.189.206

That's so cool you're able to do this together. It has to be very rewarding for both of you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.001.000.000.0013.00

Slept in and went out with Justin and Moxie for 2 miles before school.  Then went out a bit later for 8 miles easy in 1 hour around the south loop of the greenbelt/SRL.  Nice morning for a run.  (Ride)

Went to the gym to lift weights with Kami then stopped by XC practice.  Ran 2 miles with the coach then ran intervals pacing the fast boys.  (Mirage)

Runs With Moxie Miles: 2.00Saucony Ride 2 2012 Miles: 10.00Saucony Mirage 2 2013 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:15am...6 easy miles on a cool morning with Moxie.  (Ride)

4 miles on a beautiful day at lunch, untimed.  (Mirage)

Runs With Moxie Miles: 6.00Saucony Ride 2 2012 Miles: 6.00Saucony Mirage 2 2013 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Did not make it out for an early morning run...my hammy was quite tight, my shingles were burning and itching and I felt blah! 

8 miles in 57:40 on a nice day.  Just an easy cruise. (Mirage)

Saucony Mirage 2 2013 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4:30am...6 slow painful miles with Moxie on a cold morning.  Left hammy is very tight and was yelling at me the whole time.  (ride)

6 miles in 41 minutes on a nice afternoon.  (Mirage)

Runs With Moxie Miles: 6.00Saucony Ride 2 2012 Miles: 6.00Saucony Mirage 2 2013 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.002.0010.00

I went to the gym this morning to run on the TM while Kami was spinning.  A good hardwork:  3-2-1-0.5M.  Easy warm up then 3 miles (5:39, 5:30, 5:21), 2 miles (5:21, 5:13), 1 mile (4:57), 0.5M (4:36 pace).  0.5M recovery in between and 1 mile cooldown.  Overall 10 miles in exactly 58 minutes.  (Boost)

Addidas Boost Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Slept in and went out around 7am for a 12.5 mile run with Lynette.  From our meeting spot through SRL and around the greenbelt.  On the way home we ran by the store and ran with the folks at the group run (mostly with Gray) then headed home.  Total time of 1:35...left hammy tight the whole time.

Nearly immediately went into doing yardwork...getting tired.  (Mirage)

Saucony Mirage 2 2013 Miles: 12.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6  easy untimed miles with Moxie before church on a nice morning for a run.  (Ride)

Runs With Moxie Miles: 6.00Saucony Ride 2 2012 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5:30am...slept in, tired...4 easy untimed miles with Moxie on a cold morning.  (Ride)

6 very easy miles at lunch today on a beautiful day for a run.  I think that my chronic left hammy pain may be sciatic pain.  Have to look into this more.  (Mirage)

Runs With Moxie Miles: 4.00Saucony Ride 2 2012 Miles: 4.00Saucony Mirage 2 2013 Miles: 6.00
Comments
From Rob Murphy on Mon, Oct 21, 2013 at 20:18:18 from 24.10.249.165

Something to ponder Jeff...

I've noticed that your training isn't flowing as smoothly as it was a couple years ago. I've noticed it because I'm in the same boat. We've logged a lot of miles and we aren't 25!

The good news is that I've found, with the exception of the marathon, I can still run the same basic times from the 5k to the half marathon by reducing the volume, adding in some real speed work, watching my diet, and cross training.

What do you think?

From jtshad on Tue, Oct 22, 2013 at 09:52:37 from 141.221.191.225

Rob, thanks for the thought. I would agree that after 8 years of steady/increasing training for marathons that I need to look at training differently. Yes, because I am older and less resistant to injury. But also due to changing motivation and focus/goals in my life right now.

2013 has been a different year for me. Ever since TCM in 2012, racing has not really interested me, and thus training has decreased. I am running more for enjoyment and fulfillment and to be around others I care about. It is about helping Justin and being active so I can live a balanced life. Lots of other things are more important to me (family, faith, work) and running helps me stay focused on these and not take too much focus away.

So, for me I am cruising right now, enjoying x-training (biking, lifting more) and having fun. One more Boston training cycle coming up soon and then see where I go from there. Maybe it will be trying to run a faster 5K to help Justin continue to improve into high school XC and track!

Again, thanks for points to ponder.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run this morning as I had to get to work early and I was a bit tired.  Hope to get a run in at lunch or afterwork before evening activities kick in.

My father in-law went back into surgery today to get two more stents placed in his artery.  Praying for a steady hand of the surgeon and a successful procedure that leads to some improved and long life for him.  Dad did great and the surgery was a success.

No run today, too busy at lunch and after work.

Learned a bit more about coaching kids tonight.  Saw an example of how not to coach and motivate kids (despite other non engaged parents singing praises).  I have not in the past, don't now and won't in the future try to motivate kids like the example I saw.

Comments
From Barry on Wed, Oct 23, 2013 at 06:54:00 from 184.155.119.176

I will be praying for him.

From shellberns on Wed, Oct 23, 2013 at 14:19:47 from 174.126.50.17

Hmmm, I'm intrigued about your perspective on the coaching you're talking about. I'm wondering if we share some insights. I'd love to talk to you about it. Congrats to Justin on a great season!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.002.000.0012.00

Went to the gym with Justin this morning to run next to each other on the treadmills, that was fun and exciting to be able to do this with him.

6 miles in 37 minutes.  Started easy, progressed to 5:30 for last mile.  (Ride)

6 miles at lunch. (Mirage)

Addidas Boost Miles: 6.00Saucony Mirage 2 2013 Miles: 6.00
Comments
From Curt on Wed, Oct 23, 2013 at 08:29:39 from 69.20.189.206

Hope your father-in-law is doing well. Maybe a run Friday morning if you're up for it?

From jtshad on Wed, Oct 23, 2013 at 10:32:10 from 141.221.191.225

Actually, Friday afternoon would likely work better for me as I have to work early on Friday (big wig visitors in town). Or, really early!

From Curt on Wed, Oct 23, 2013 at 13:15:49 from 174.239.98.245

Friday afternoon would work great. Let me know what time works. I just need to be done a little before 3:00.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today too busy at work.  Tried to get up at 3:45am to run...didn't happen.  One of those days.

Comments
From Jon on Thu, Oct 24, 2013 at 20:24:02 from 107.203.52.135

3:45 am? Wow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4am...5 easy miles with Moxie in the cold and dark. (Ride)

Tired after a long day at work yesterday, but it was a VERY good day.  Proud of my team at work as a couple of Senate staffers left our meeting indicating that we set a new standard.  More visits today and they left very impressed and all of us very happy.

7 miles in 50 minutes in the afternoon after work...beautiful day for a run! (Mirage)

Runs With Moxie Miles: 5.00Saucony Ride 2 2012 Miles: 5.00Saucony Mirage 2 2013 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.750.000.000.0016.75

5:30am...11.25 miles with Curt and Lynette on a river pathway loop through SRL.  Nice to such good company for these runs!  (Boost)

I ran with Justin on a beautiful afternoon. 1 mile warmup around Freeman Park then we ran the State XC course...a pretty tough run.  Justin ran a new 5K PR!  We then cooled down for a nice 5.5 mile run.  Very proud of Justin!  (Tangent)

Saucony Tangent 3 2011 Miles: 5.50Addidas Boost Miles: 11.25
Comments
From Curt on Sat, Oct 26, 2013 at 07:58:02 from 69.20.189.206

Really enjoyed the company this morning Jeff, thanks for the run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy untimed miles with Moxie before church.  (Mirage)

Booked our flights for the Boston Marathon in April.

Runs With Moxie Miles: 5.00Saucony Mirage 2 2013 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Got out a bit later for 5 miles with Moxie on warm and windy morning (50 degrees!).  When I returned home, I grabbed Justin and we went out for 4 miles.  Started easy then he pushed the pace.  I couldn't catch him in the last push...he is getting fast!

5 miles at lunch on a nice morning in a slow 37 minutes.  Just crusing and my left hammy was really tight. (Mirage)

Runs With Moxie Miles: 5.00Saucony Mirage 2 2013 Miles: 14.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.252.002.000.009.25

Went to the gym with Justin.  Progression run of 5 miles in 30:35.  Started easy, last mile 5:07 pace.  (Boost)

4.25 easy miles at lunch on a cool, rainy day...shorts and jacket were just barely enough.  4 loops around Freeman Park then back to the office. (Mirage)

Addidas Boost Miles: 5.00Saucony Mirage 2 2013 Miles: 4.25
Comments
From Curt on Tue, Oct 29, 2013 at 20:24:02 from 69.20.189.206

I know what you mean, I went out at 4:00 in shorts and a long sleeve and it was pretty cold. Sounds like Justin is doing great!

From Rob Murphy on Tue, Oct 29, 2013 at 20:24:39 from 24.10.249.165

I was just thinking that it's about the season for the daily Shadley treadmill tempo run.

:-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4:30am...6 easy untimed miles with Moxie out on a cool and windy morning.  My left hammy is still very tight and a bit painful this morning on the run.  I am registered for a half marathon this weekend but am not sure that it is race ready right now.  Still runnable, but not for a race.  (Ride)

Runs With Moxie Miles: 6.00Saucony Ride 2 2012 Miles: 6.00
Comments
From Marlin on Wed, Oct 30, 2013 at 10:06:27 from 174.27.112.171

Hope this feel better for you Jeff,I have felt tightness myself but is due to the cold weather.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.000.0010.75

4:30am...5.5 easy untimed miles with Moxie.  Cool morning, still have a tight hammy. (Ride)

5.25 slow miles around the greenbelt on a cold and windy day.  Hammy about the same.  HM is 99% off due to this issue...too bad, looking forward to this fun race.  They have embroidered personalized duffle bags for the participants...have to figure out how to get mine!  (Mirage)

Runs With Moxie Miles: 5.50Saucony Ride 2 2012 Miles: 5.50Saucony Mirage 2 2013 Miles: 5.25
Comments
From Adam RW on Thu, Oct 31, 2013 at 13:35:08 from 138.26.42.154

Sorry about the pains. Hopefully skipping out on the one race does the trick. Happy Halloween.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.003.001.0010.00

I went to the gym to do  speed workout with Justin...he did awesome!  1 mile easy, then 1000m @ 5:30, 1200m @ 5:24, 1200m @ 5:10, 1600m @4:47, 800m @ 4:17.  A tough workout.  Including recovery and cooldown a total of 6 miles, 5:47 AP.

After dropping off the kids at school, back to the gym for a few more miles.  4 miles in 26:20 running next to and talking with Marlin...glad I went back, loved catching up with him.  Now my hammy is reall tight, no race tomorrow, sorry Lance.  Instead going to watch state XC meet at Freeman Park, first time in IF since 2007.  (Boost)

Addidas Boost Miles: 10.00
Comments
From Marlin on Fri, Nov 01, 2013 at 11:07:54 from 174.27.112.171

Jeff I am so glad you came back to the gym also, I had a great time this morning running with you also, See you in the morning

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

Up early for a group run around the greenbelt through SRL with Curt, Marlin and Lynette.  While we we running around the river we ran with Mike Kirk who was in town for the state XC meet (he son is running in it).  Overall 11 miles in 1:27.

Went home and grabbed Justin to go run at the Bill's Bike and Run group run through SRL.  6 miles in 46 minutes.

Then Justin and I went over to watch the state XC meet, watched the 4A and 5A meets.  IF didn't have their best day.  Elijah Armstrong won his third state title in a row with an amazing 15:45 on a hard course.  Fun running day!

Saucony Mirage 2 2013 Miles: 17.00
Comments
From Curt on Sat, Nov 02, 2013 at 18:10:14 from 69.20.189.206

Really enjoyed the run this morning and hanging out at the meet. Thanks

From Marlin on Sun, Nov 03, 2013 at 05:37:59 from 70.56.148.24

What a great day Jeff, and thanks for the invite this morning

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.000.000.006.00

6am...warmer out than I thought it would be but very windy.  Went out with Moxie and ended up doing an easy tempo run.  6 miles in just under 36 minutes...working off some frustration and it felt good to run harder outside for the first time in a while.  Hammy was there but not bad this morning.

Now to watch the NYC marathon live on TV!  Go Meb and Ryan Vail!

Inspirational inteview on Runner's World from Meb about his race and his willingness to keep running and cheering others on.  A great athlete!

Runs With Moxie Miles: 6.00Saucony Mirage 2 2013 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

5:30am..took Moxie out for a run on cool morning. I was just running easy when one of the fast gals in town ran by us on a tempo run, so I had to keep up until our turn around.   Afterwards, got home and took Justin out for a run.  2.5 miles of tempo (just under 7:00 pace) and a total of 5 miles with him in 37 minutes.  So, a 10 mile morning!  (Ride)

Runs With Moxie Miles: 5.00Saucony Ride 2 2012 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.005.000.000.006.00

15 degrees outside and I overslept...off to the gym.  Only had time for a 6 mile progression run in 37:40.  Last minute about 5:30 pace.  Tired and hammy a bit tight.  (Boost)

Addidas Boost Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:30am...7 miles with Moxie on a decent morning outside...31 degrees and a light snow.  Left hammy really tight.  As I left for work the weather was getting worse so I decided not to bring my clothes for a lunch run (plus I am likely busy enough not to get it in). But when I got out on the desert, the weather is beautiful!  Dang.

I was flying solo tonight (wife and son at Confirmation class, daughter at ballet) so after running an errand, I went out for a 4 mile run in 31 minutes on warmish and calm evening.  It is still loud along Sunnyside at 8pm!  That's ok, I wasn't totally alone, my hammy was talking to me! (Mirage)

Runs With Moxie Miles: 7.00Saucony Mirage 2 2013 Miles: 11.00
Comments
From Rachel on Wed, Nov 06, 2013 at 13:39:58 from 174.126.93.63

Jeff, I'm surprised you don't have running clothes for all weather running that live in your truck permanently!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4:15am...6 slow miles with Moxie on a warm morning with a light rain.  Hammy still tight, trying to get a massage scheduled.  This is getting old.  (Ride)

6 easy miles around the greenbelt at lunch on a warmish day.  Felt ok, hammy there but not as bad.  (Mirage)

Runs With Moxie Miles: 6.00Saucony Ride 2 2012 Miles: 6.00Saucony Mirage 2 2013 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.005.003.0012.00

It was warm outside, but very windy.  Justin wanted to go to the gym for our speed workout.  1 mile wu, 1200m @ 5:21 pace, 1600 @ 5:13, 1200 @ 5:03, 800m @ 4:55, 800m @ 4:50.  Cooldown.  6 miles total in 34:45.  Justin did a great speed workout too...800/1200/800/800/400 at 5:50ish AP...his first puke workout!

After dropping the kids off at school, Kami and I went back to the gym and I ran another 6 miles in 38 minutes, including mile 5 fast with the last quarter sub 5:00 pace.  I am tired and hungry!  (Boost)

Addidas Boost Miles: 12.00
Comments
From Marlin on Fri, Nov 08, 2013 at 07:53:29 from 174.27.114.21

Nice workout Jeff, that is some fast paces and Justin is getting so dang fast

From Jason D on Fri, Nov 08, 2013 at 08:08:56 from 128.210.82.162

There are many fine things about this blog, but watching sons close the gap on their fathers is pretty awesome. I know Sasha has his hands full. Your day is coming, Jeff!

From jtshad on Fri, Nov 08, 2013 at 08:13:34 from 69.20.183.178

Thanks guys. I am barely staying ahead of him and look forward to having to try to keep up with him!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.201.001.000.0017.20

5am...11 miles in 1:24 through SRL and around the greenbelt with Curt and Lynette on a nice morning.  Now off to a swim meet for my daughter and a run later today with Justin.  (Boost)

Went for a run with Justin and Moxie through SRL on a beautiful afternoon after homework and housework.  Easy to start, then Justin wanted to do fartlek's...I had a hard time keeping up with him!  He hit sub 5:30 pace during the last kick of most of the intervals.  His 5K split back was between 20:30 and 21 minutes for a negative split 10K!  10K total in 47 minutes.  (Tangent)

Runs With Moxie Miles: 6.20Saucony Tangent 3 2011 Miles: 6.20Addidas Boost Miles: 11.00
Comments
From Curt on Sat, Nov 09, 2013 at 08:33:09 from 69.20.189.206

Thanks for the company this morning, it was a great time.

From Marlin on Sat, Nov 09, 2013 at 17:16:13 from 174.27.114.21

Nice runs Jeff, Gray did a nice job putting on the cyclecross this afternoon and there was a lot of riders there also. have a great weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles with Moxie in 36:40 on a beautful day after church and before going to Marlin's 50th Birthday party...surpise!   A good day.  (Tangent)

Runs With Moxie Miles: 5.00Saucony Tangent 3 2011 Miles: 5.00
Comments
From Marlin on Mon, Nov 11, 2013 at 10:52:11 from 174.27.114.21

Thanks Jeff for all you do, it was so nice to see you and the family there!!!! Thanks

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Starting to come down with a cold.  A day of travel,so I missed my chance to get out before and early flight.  Once we got to the hotel, I was tired and felt iffy plus it was just not nice outside (cold, windy, snowy)...skipping the run today to just chill at the hotel.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Still not feeling the best this morning, so I slept in a bit and skipped the run before a day of meetings.  Got back to the hotel at a decent hour and went out for a longish run.  Ran straight out Common Rd. from the hotel through Roseville and back with a loop around the City building.  A total of 12 miles in 1:28 on a cool and windy day.  Going out was nice, coming back was tougher and colder straight into a 15 mph wind in 34 degrees.  (Mirage)

Saucony Mirage 2 2013 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

5:30am...6 easy untimed miles out Common Rd on a cold (21 degrees) but calm morning. Another lond day of meetings.

5 miles in 38 minutes down Common Rd and back after a long day of meetings.  Cold and windy.(Mirage)

Saucony Mirage 2 2013 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

5:15am...5 easy miles on a cool and windy morning before another day of meetings.

Got done a bit early today with meetings.  All the rest of my group was able to switch flights to one leaving today, not me.  Ran 12 miles from the hotel out Wick Rd to Taylor then around the lake at Grace Lake Center and back on a sunny but cool and windy day in 1:31.  Stomach a bit upset but got it done.  I can't wait to get home tomorrow. (Mirage)

Saucony Mirage 2 2013 Miles: 17.00
Comments
From Marlin on Thu, Nov 14, 2013 at 17:28:39 from 174.27.114.21

Just in time for the snow here in Idaho Falls Jeff, Safe travel my friend

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

4.25 miles out on Wick Rd early before my flight home.  Warmer run, untimed and slow in the dark.  (Mirage)

Tired from traveling but did get in a massage today which I hope will help the hammy tightness.

Saucony Mirage 2 2013 Miles: 4.25
Comments
From Curt on Fri, Nov 15, 2013 at 08:12:21 from 69.20.189.206

Sounds like the weather here is changing for the worse just in time for your arrival. Have a safe trip home.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.005.000.0012.00

It was cold, snowy and windy outside so we decided to hit the gym this morning.  I ran with Curt, Lynette and Marlin and had lots of fun talking during the workout.  A good progression run this morning starting easy for a few miles, then working up through MP and into a 4 mile hard tempo (between 5:49 to 4:57) for miles 6-10.  I did 2 quarters at 4:17 and cooldown down for a 12 mile run in 1:14.

A good run considering that I almost didn't go because of this cold I am still battling...it may be a very low key weekend after our church meeting this morning.

Saucony Tangent 3 2011 Miles: 12.00
Comments
From Curt on Sat, Nov 16, 2013 at 09:16:28 from 69.20.189.206

Great run you had this morning. It was a good time having everyone there for moral support. Thanks for the company.

From Marlin on Sat, Nov 16, 2013 at 11:47:24 from 174.27.112.72

Nice running and catching up on things this morning Jeff, hope the cold goes away soon

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today.  Sick and spent most the day in bed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Still sickly, I am stayin home from work to try to get over this nasty cold.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

4:30am...7 untimed miles with Moxie on a warmer and mostly calm morning.  Good to be feeling well enough to get out and run.  Hammy did not hurt at all either.  (Boost)

Runs With Moxie Miles: 7.00Addidas Boost Miles: 7.00
Comments
From JimF on Tue, Nov 19, 2013 at 14:52:14 from 107.16.224.111

Glad to hear you are feeling better.

From Curt on Tue, Nov 19, 2013 at 19:49:59 from 174.239.99.152

Glad to hear you're feeling better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.203.001.250.2512.70

Went to the gym with Kami and Justin.  We did a tempo run today.  1M wu, 4M tempo progession (6:00 to 5:27).  During last mile cd, I did a fast quarter at 4:17.  Overall 10K in 37:40.  (Tangent)

6.5 miles at lunch on a warm but windy and rainy day.  Ran to the store and met Gray for a run back to the park.  Nice to get a run in with him and have a good chat.  Nice and easy for this run.  (Mirage)

My family were all at activities tonight, so I went to the gym for a weight workout.  Wow, was the gym weight area packed!  Felt good to do this again...been a long time since a harder workout.

Saucony Tangent 3 2011 Miles: 6.20Saucony Mirage 2 2013 Miles: 6.50
Comments
From Superfly on Wed, Nov 20, 2013 at 14:24:07 from 74.211.21.81

Jeff you coming on the r2r2r? You should.

From jtshad on Wed, Nov 20, 2013 at 14:25:58 from 141.221.191.225

I am seriously thinking about it. Trying to get schedules cleared with family activities and work stuff. Plus, it is a LONG way from Idaho Falls. Really sounds like it will be fun.

From Superfly on Wed, Nov 20, 2013 at 14:27:08 from 74.211.21.81

Yes that's the bad thing on your end. Lots of running sandwiched between lots of driving.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.253.001.000.0011.25

Went to the gym a bit late and run an easy 6 mile progresssion run in 38+ minutes.  Ran next to Lynette, Andrea  and Deborah...lots of tough times right now.  My old Tangents are due to be retired as when I run in them I get an abrasion on a toe on my left foot.  Too bad, love these shoes just not this pair.  I have one pair left (Tangent 4) for upcoming marathons.  (Tangent)

5.25 miles at lunch on a cold and windy day.  5 loops around Freeman Park and to and from the office.  (Mirage)

Saucony Tangent 3 2011 Miles: 6.00Saucony Mirage 2 2013 Miles: 5.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.001.752.2511.00

Went to the gym with Kami and Justin and ran a speed workout with Justin.  4x1200m (paces: 5:27, 5:18, 5:11, 5:07) then a 1600m at 4:57 pace.  Warmup, recovery and cooldown for 7 miles in 41:20.  Justin did great on his workout and finished a 10K in 41:44 including easy miles!

After getting the kids ready for school, went back to the gym for a mostly easy run of 4 miles in 26:30.  (Boost)

Addidas Boost Miles: 11.00
Comments
From JimF on Sat, Nov 23, 2013 at 14:37:48 from 98.222.218.178

Sounds like your son is developing into a good runner. Its great you all can run together.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.0010.000.000.0016.00

6am...13 degrees outside so I went to the gym.  Saw most of the group this moring...Curt, Marlin, Lynette, Andrea, Rocky, Mauri, Nick, Justin, Kami all there.  16 miles in 1:43 (6:27 AP).  Now I am very hungry!  (Mirage)

Saucony Mirage 2 2013 Miles: 16.00
Comments
From Curt on Sat, Nov 23, 2013 at 09:23:38 from 69.20.189.206

Thanks for the company this morning. It's always a lot of fun to meet you guys there for tm company.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today.  Too busy with Church and family stuff and had a good day.  Praise God!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

I just could not get out of bed this morning...tired.  I will try to go longer at lunch today.

8.25 miles at lunch on a nice day.  About 4 miles with Dan.  (Mirage)

Saucony Mirage 2 2013 Miles: 8.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Another day where I just did not feel well enough to get up for a run.  Achy, stomach upset, tired.  I think I am need of some down time.

5 miles in 37 minutes on a crisp, calm and sunny day on the desert.  (Mirage)

Saucony Mirage 2 2013 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

4:45am...5 easy untimed miles with Moxie on a cool morning.  At least I got out the door this morning.  (Ride)

6.25 miles on a nice day at lunch.  Ran a few miles with Dan then on to the running store then back to the office.  A good midday run.  Too bad the rest of the day went to crap. (Mirage)

Runs With Moxie Miles: 5.00Saucony Ride 2 2012 Miles: 5.00Saucony Mirage 2 2013 Miles: 6.25
Comments
From Rob Murphy on Wed, Nov 27, 2013 at 08:00:40 from 24.10.249.165

Congratulations!

From Curt on Wed, Nov 27, 2013 at 12:34:30 from 174.253.160.88

Good to see you back out there this morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

A good day of running.  I got out early for an easy 3 miles with Moxie then I met a group including Curt, Alana and Gama for  more through SRL.  A total of 9 miles in 1:07.

I came home and grabbed Justin and we went to the Run to Feed the Hungry and saw lots of friends.  I paced him in the 10K and we finished in 43:55.  Justin was the second person under 20 to finish (behind a HS senior) and was in the top 20 overall!!  With the warmup about 7 miles.   (Boost)

I feel like I definitely earned the dinner today, including an extra pie of piece and glass of wine!

Happy Thanksgiving to the FRB!

Runs With Moxie Miles: 3.00Saucony Mirage 2 2013 Miles: 16.00
Comments
From Matt Poulsen on Thu, Nov 28, 2013 at 13:23:19 from 174.52.216.185

Yes, you definitely earned Thanksgiving dinner! That's a big day of training. Happy Thanksgiving!

From Jon on Thu, Nov 28, 2013 at 16:28:08 from 107.203.52.135

Happy Thanksgiving to you and your family, Jeff. And congrats to Justin.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

We slept in this morning after a late night yesterday.  We went to the gym and I played with the kids in the pool while Kami exercised.  In the early afternoon I took the kids and the dog out for a run...in shorts!  1 mile with Katelyn and Moxie, then Justin and I ran to Bill's Bike and Run to say hi to Gray then ran home.  We did a total of 7.25 miles having a gret time chatting and enjoying the beautiful fall day.  (Mirage)

Runs With Moxie Miles: 1.00Saucony Mirage 2 2013 Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

6:30am...8 miles with Curt and Moxie around the greenbelt.  Dropped off Moxie and grabbed Justin and we ran 4.25 miles with the group at the store.  A nice morning for a run.  (Mirage)

Runs With Moxie Miles: 8.00Saucony Mirage 2 2013 Miles: 12.25
Comments
From Curt on Sat, Nov 30, 2013 at 19:22:35 from 174.253.161.72

Thanks for the company this morning Jeff. It was a great morning for a run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

7:15am...5.25 miles with Moxie on a warm December morning...I ran in shorts!  Met Curt and Andrea out for part of the run an had some good conversation.  (Boost)

Runs With Moxie Miles: 5.25Addidas Boost Miles: 5.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.002.003.000.006.00

6 miles at the gym with Justin this morning...tempo run.  1 mile warmup, 3 mile tempo in 16:15 (5:25 pace), 2 mile cooldown at slow MP.  Overall time of 36 minutes.  (Tangent)

Justin did great finishing his 3 mile tempo in 19:30!

Skipped my lunch run today, it was just too windy to want to battle it.  About to get VERY cold so morning treadmill runs (not sure about lunchtime runs) are on tap.

Saucony Tangent 3 2011 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.000.000.006.00

4:45am...6 miles on the TM at the gym in 39:50...just an easy run on a cold and windy day outside.  (Boost)

Addidas Boost Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.757.000.000.259.00

I just could not get out of bed this morning...tired, sore, stuff head, almost did not go to work.  I will try for a run on the TM at lunch or tonight when the kids are swimming.

4 miles on the TM in 24:09.  Spent half the morning in the dark at work due to power outages in SE Idaho! (Mirage)

5 miles at the gym while the kids were at swim team.  1 mile easy, 3 miles sub 6:00, .75M easy then the last 1/4 at 4:17.  Finished with some stretching then time to pick up the kids.  (Tangent)

Saucony Mirage 2 2013 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4:30am...6 very easy miles on the TM at the gym since it is so cold outside.  Left hammy aching again a bit, so this was just a slow recovery in 41 minutes.  (Boost)

Been listening to a great Pastor on the radio, Pastor Allistar Begg.  Very uplifting messages with an awesome Scottish accent.  Message for today..."My times are in your hands."

Addidas Boost Miles: 6.00
Comments
From Jason D on Thu, Dec 05, 2013 at 17:26:12 from 50.172.60.35

I confess I'm not religious, but any time I hear him on the radio I listen. Very powerful speaker. And great accent indeed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.002.000.0012.00

I slept in a bit and hit the gym for a run...-4 degrees outside.

1 mile wu, 7 miiles at MP with some intervals thrown in.  8 miles in about 50 minutes.  After getting Jutin off to school, went back to the gym for another easy 4 miles in 26:20.  12 miles total for the day.  (Tangent)

Busy day today hosting our church's Pastoral candidate, going out to lunch with my girls and finishing up some Christmas decorating.

Saucony Tangent 3 2011 Miles: 12.00
Race: Christmas Gift 5K (3.11 Miles) 00:19:31, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.110.000.006.11

Justin and I ran in our friend Gray's Christmas Gift 5K from Bill's Bike and Run.  It was a cold and windy morning and the roads were really slick with fresh snow covering a sheet of ice.  Justin and I showed up early and ran a 2 mile warmup then I did 1 mile with Mike.  We started off the race pretty easy and by the 0.5M mark I was alone and ran the race at a MP effort on the slick surfaces. The last mile was slow as we were heading into a cold wind and I cruised in for the win.  Justin did great and ran 22 minutes and change for 7th OA and an new true PR on a hard day!  (Xodus)

Spent time talking with friends and at the coffee house next door with the youth of our church as they met our Pastoral candidate and her husband.  Busy day with our interview process...and shoveling snow!

Saucony Xodus 2011 Miles: 6.11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off, too busy with church activities today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.001.000.007.00

4:45am...7 mile progression run in 43:45 on the TM at the gym...-15 outside, brrr!  (Boost)

Addidas Boost Miles: 7.00
Comments
From Rob on Mon, Dec 09, 2013 at 07:41:52 from 63.235.131.194

That's barely long pant weather for Y'all northern folk.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.005.000.000.007.00

4:30am...7 miles at the gym in 45+ minutes.  2 miles easy, 5 miles at easy MP.  Ran next to Andrea and had a good chat to catch up.  (Tangent)

Saucony Tangent 3 2011 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run this morning...hip and glute were tight and I was too tired to get up at 4am.  I was going to run at lunch...too cold outside (-5 with wind chill) and we had a Christmas luncheon next door.  Too busy tonight so a day off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.004.000.000.0013.00

4:30am...7 miles in 45:30 on the treadmill at the gym running next to Andrea.  Tired but got the run done.  Hope to get another one in at lunch today.  (Tangent)

6 very slow easy miles on a nice day at lunch.  Sunny but cold, but it was fun being back outside.  (Mirage)

Visited with a friend after church today with Justin who is demonstrating tremendous faith and courage. He found out the weekend after Thanksgiving that he has stage 4 terminal brain cancer and does not have much longer with us.  He was full of life and laughter and readiness to meet our Lord.  He told us of his "IPod brain" that he is experiencing...always has a concert going on in his head of different songs.   May God give you peace, Brian.

Saucony Tangent 3 2011 Miles: 7.00Saucony Mirage 2 2013 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.005.000.0010.00

5:15am...speedwork at the gym.  2 miles easy wu, then intervals with a usual quarter recovery.  1200m @ 5:36, 1200m @ 5:21, 800m @ 5:00, 1200m @ 5:15, 400m @ 4:17, 1200M @ 5:07.  Cooldown for 10 miles in 1:01:15 (6:08 avg pace).   Justin ran a solid 5 miles next to me with 1000m intervals at sub 6:00 pace!  (Tangent)

Saucony Tangent 3 2011 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.009.100.000.0013.10

6am...13.1 miles on the treadmill at the gym running next to Marlin, Deborah, Andrea, Lynette and Mauri.  Nice to have good friends to run with to make the time go by.  (Boost)

Addidas Boost Miles: 13.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles on an slick and icy path with Moxie.  I got to see an amazing sunrise that lasted about 5 minutes then the day turned gloomy again.  The clouds were alit with vibrant gold, yellow and orange colors...awesome!  (Xodus)

Runs With Moxie Miles: 5.00Saucony Xodus 2011 Miles: 5.00
Comments
From Tom Slick on Sun, Dec 15, 2013 at 10:26:24 from 69.171.160.80

Hey Jeff, hows your training for the 118th running of the Boston Marathon coming along.....126 days till Show time!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.004.001.000.006.00

Slept in a bit and went to the gym with Justin and Kami.  6 miles in 37:25 (MP progression for about 5 miles with a few intervals).  Justin was impressive with his 400m intervals all sub 5:40 pace!  (Tangent)

Saucony Tangent 3 2011 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.200.000.006.20

4:30am...10K on the treadmill at the gym in 40:40.  Easy run, legs and hips a bit tight from being on the floor wrapping gifts yesterday, I am too old for that!  (Tangent)

Saucony Tangent 3 2011 Miles: 6.20
Comments
From Rob on Tue, Dec 17, 2013 at 08:56:32 from 63.235.131.194

You shouldn't have! I didn't get you anything.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Skipped my morning run today, tired and hips were really tight so I will try to go out at lunch instead.

6.25 miles in 46 minutes around the greenbelt on cold but clear day.  Felt better but still a bit fatigued for this run so I took it easy.  (Mirage)

Saucony Mirage 2 2013 Miles: 6.25
Comments
From Adam RW on Wed, Dec 18, 2013 at 12:16:21 from 138.26.42.154

I thought today was my birthday. I'm the one who is supposed to be tight and sore. Old man now :) Always great to hear from you. I hope you have a great Christmas with the family!

From jtshad on Wed, Dec 18, 2013 at 14:07:51 from 141.221.191.225

Welcome to the cool Master's club...it is awesome!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

4:15am...7 easy untimed miles with Moxie along Sunnyside.  It was relatively warm this morning so I did a cold, dark run today.  (Ride)

Saw that Mary Akor got busted for PED's.  I had the chance to run iwth her at TCM 2008, she is fast.  Too bad she had to get there through enhancements and is now paying the price.  All race since Dec. 2012 are now void for her as well.

Runs With Moxie Miles: 7.00Saucony Ride 2 2012 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.807.200.0012.00

5:15am...headed to the gym for a workout.  Easy warmup, 10K tempo run (5:46 or faster), a few miles at easy MP, one more fast mile (5:36) then an easy mile to cool down with a fast finish.  Overall 12 miles in 1:12:35 for a 6:02 average pace. Justin came to run 4 miles on the next treadmill with some sweet speed intervals! (Tangent)

Saucony Tangent 3 2011 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

Woke up early and got a few things done (wrapped presents, shoveled the driveway, made coffee, etc.) then took Moxie out for a few miles in the mild temps (24 degrees) but with a bit of snow on the ground.  Took her home then met up with Curt for a run through SRL and back home.  Overall 11.5 easy miles.  Legs were a bit heavy and tired but it was nice to be outside.  (Xodus)

Runs With Moxie Miles: 4.00Saucony Xodus 2011 Miles: 11.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off.  Busy with family stuff, church, delivering Christmas gifts and visiting friends.

I watched "Flight" this morning before my family got up.  A very moving movie for me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:30am...6 very easy untimed miles with Moxie on a warmish morning with a freezing fog.  Just good to get outside and spend time in prayer.  (Xodus)

5 easy miles at lunch on a warmish but foggy day with an icy path.  (Mirage)

Runs With Moxie Miles: 6.00Saucony Xodus 2011 Miles: 6.00Saucony Mirage 2 2013 Miles: 5.00
Comments
From steve ash on Tue, Dec 24, 2013 at 00:23:12 from 174.52.100.252

Always good to good to have prayer on the run. Had some of my best runs afterwards. Merry Christmas Jeff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:45am...6 easy miles on a warm morning with Moxie.  Temps and water made for a bit of a slick pathway.  Left hammy yelling at me again this morning.  (Ride)

5 miles at lunch on a chilly but bright day, nice and easy around the greenbelt.  I saw two bald eagles in one of the nests above the river. (Mirage)

Merry Christmas to the FRB!

Runs With Moxie Miles: 6.00Saucony Ride 2 2012 Miles: 6.00Saucony Mirage 2 2013 Miles: 5.00
Comments
From Holt on Tue, Dec 24, 2013 at 12:34:29 from 67.2.243.253

Merry Christmas to you Jeff.

From Neil on Wed, Dec 25, 2013 at 17:17:07 from 71.220.162.75

Merry Christmas to you and yours!

From Rye on Wed, Dec 25, 2013 at 19:30:40 from 166.147.88.46

Merry Christmas Jeff

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Went out around 11am for an easy 5 mile run with Justin on a cool but clear day.  We (and Moxie) ran into SRL and back having a great talk, it is really cool to be able to run and have a conversation with him like this.  (Ride)

Runs With Moxie Miles: 5.00Saucony Ride 2 2012 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.004.000.0011.00

I slept in a bit (kind of), got the gym around 7:15am.  I ran an easy wu, 5K tempo (5:36 AP) then an easy MP cooldown for 6 miles in 30:27.

I got the kids off to swimming then went back to the gym for another run, 5 miles in 31:20.  

Blah!  (Boost)

Addidas Boost Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.007.000.002.0017.00

I met Curt, Andrea and Lynette at the gym for our run.  13 miles in 1:21:45.  4 miles easy, the next 9 miles at MP with the last 0.25 at a fast pace (5:15 to 4:36).   Good run.  (Boost)

I went back to the gym with Kami and did a spinning class...21 Km in 53 minutes for 4 miles equivalent at easy pace.  Now I am hungry and tired.  Looking forward to our running group Christmas party tonight.

Addidas Boost Miles: 13.00
Comments
From Curt on Sat, Dec 28, 2013 at 11:38:08 from 69.20.189.206

Thanks for the company this morning. It's always good to have you guys there to keep me going. See you tonight!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

7:30am...6 easy miles with Moxie on a foggy morning.  Honesty run for me. (Ride)

Runs With Moxie Miles: 6.00Saucony Ride 2 2012 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Couldn't get out of bed this morning so I skipped my morning run.  I went out for a lunch run in the sunshine on a 50/50 dry and icy pathway around the river.  Really slow today.  (Mirage)

Saucony Mirage 2 2013 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I took Moxie out for an easy run along the path in relatively warmer weather.  6 miles slow.

 

4 miles in the late afternoon before the sun went down, warm out!  (Ride)

 

A quick review of my running stats (for my own validation) since I started training for marathons and really tracking mileage in 2005. Prior to 2005, I didn't track mileage and ran at most 3 times a week for about 2-5M each time for the previous 5 years (2000-2004) as I was more focused on weight lifting and tennis in this period. Estimate that I ran about 3,000 miles total prior to making running my central athletic focus in 2005.

 

Mileage pre 2005: 3,000 miles (est.)

 

Mileage 2005-2006: 3,878 miles (Coolrunning.com)

 

Mileage 2007-2012: 21,282 miles (2963-'07, 3706-'08, 3760-'09, 3659-‘10, 3725 - '11, 3468 – ‘12)

 

Mileage to date 2013: 3,256 miles (12/31)

 

Total lifetime miles: 31,416 miles

 

 

Runs With Moxie Miles: 6.00
Comments
From Curt on Wed, Jan 01, 2014 at 08:59:56 from 69.20.189.206

Another solid year of running Jeff. Happy New Year!

From Jon on Wed, Jan 01, 2014 at 10:28:31 from 107.203.52.135

Happy New Year to you and your family, Jeff.

From Rachel on Wed, Jan 01, 2014 at 19:05:41 from 174.17.134.142

Wowza, I love reading your year end running report... amazing! Cheers to another fun running year with good health and continued blessings!

From Adam RW on Thu, Jan 02, 2014 at 07:46:36 from 138.26.42.154

Nice stats. Nice to think you have run over 50,000,000 meters! May you and your family have a wonderful 2014!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2507.69611.58118.3118.003255.58
Saucony Ride 2 2012 Miles: 500.75Saucony Cortana Black 2012 Miles: 569.95Saucony Cortana Miles: 95.45Saucony Mirage 2 Black 2012 Miles: 639.70Saucony Xodus 2011 Miles: 56.86Runs With Moxie Miles: 782.55Addidas Boost Miles: 634.07Saucony Tangent 3 2011 Miles: 167.85Vibram Five Finger Bikila Miles: 17.50Saucony Mirage 2 2013 Miles: 429.85
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