Philippians 4:13

Mountain to Fountain 15K

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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 ~5,700days (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 Im in trouble,
and you will answer me. - Psalm 86:1-7

Favorite Blogs:

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Miles:This week: 6.00 Month: 13.00 Year: 1759.90
Runs With Moxie Lifetime Miles: 12182.10
Vibram Five Finger Bikila Lifetime Miles: 137.80
Saucony Xodus 2011 Lifetime Miles: 977.61
Altra Impulse Lifetime Miles: 1557.34
Saucony Fastwitch White 2019 Lifetime Miles: 1243.03
Saucony Guide Yellow 2019 Lifetime Miles: 1105.50
Brooks Launch 6 Red 2020 Lifetime Miles: 1737.00
Zoot Solana Tigers Lifetime Miles: 458.00
Nike React Infinity Black Flyknit 2021 Lifetime Miles: 897.90
Nike React Infinity Blue Flynit 2021 Lifetime Miles: 516.00
Nike Air Zoom Pegasus 38 Lifetime Miles: 72.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2703.10588.1393.6710.253395.15
Runs With Moxie Miles: 863.15Saucony Xodus 2011 Miles: 155.35Saucony Tangent 3 2011 Miles: 148.45Saucony Ride 2 2012 Miles: 45.00Saucony Mirage 2 2013 Miles: 257.20Addidas Boost Miles: 478.90Saucony Ride 3 2013 Miles: 782.00Saucony Tangent 4 2014 Miles: 198.18Saucony Mirage 2 Red 2014 Miles: 623.46Saucony Fastwitch 5 Red Miles: 568.31Vibram Five Finger Bikila Miles: 26.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

I slept in and went out around 7:30 with Moxie for 2.5 miles around the neighborhood before meeting the crew for a run.  Met Gray, Craig, Andrea, Marlin, and Tim at the corner...ran 6 miles with Craig and 10 miles with Gray.  Ended up with 14 miles in 1:50 on very slick surfaces...snow covered ice for most of the run.

Happy New Year.

Runs With Moxie Miles: 2.50Saucony Xodus 2011 Miles: 14.00
Comments
From Curt on Wed, Jan 01, 2014 at 10:32:10 from 174.251.17.38

Great run to start off the year! Happy New Year to you too!

From Jon on Sat, Jan 04, 2014 at 10:38:53 from 107.203.52.135

Strange to see you sleep in till 7:30 rather than 4 am. Even on a holiday. No getting soft on us now, you hear? ;)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.505.001.2510.50

10 miles at the gym in 58:10.  3-2-1 workout (5:30, 5:15, 4:55) with a warmup, recovery and cooldown.  Hard workout this morning.  (Tangent)

Saucony Tangent 3 2011 Miles: 10.00
Comments
From Rob Murphy on Fri, Jan 03, 2014 at 20:08:11 from 24.10.249.34

Nice workout!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.001.000.008.00

I went to the gym with Justin and we did a hill workout.  1 mile easy then 0.5 - 0.75 mile hill repeats at slow MP, ranging from 2% to 7% incline.  My last mile was a fast mile at sub 5:40...my legs are trashed.  (Tangent)

 

Saucony Tangent 3 2011 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

I ran 5 easy miles with Moxie then picked up Justin and we went to the store for the group run...a big crowd today.  We ran 6 miles together around the southern greenbelt loop then up to Broadway.  11 miles total in just under 1:30.  I am tired.  (Ride)

Runs With Moxie Miles: 5.00Saucony Ride 2 2012 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

I went to the gym with Justin to run this morning (1 degree outside) and EVERY SINGLE TM was being used...mostly by walkers.  So, we lifted weights instead.  I will try for a run later today.

5 miles during a late lunch run around the greenbelt.  Sunny but cold, untimed.  (Mirage)

Saucony Mirage 2 2013 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.006.000.000.0011.00

4:30am...7 miles on the treadmill at the gym in 43:50 (6:16).  Warmup with MP progression.  (Boost)

4 easy miles in 30 minutes out on the desert at lunch.  (Mirage)

Addidas Boost Miles: 7.00Saucony Mirage 2 2013 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:30am...6 easy untimed miles with Moxie on a slick path covered with a thin sheen of fresh snow.  (Ride)

5 miles on a very slick (snow and ice) pathway around the greenbelt.  My legs are sore from having to activate my stabilizers so much during this run.  (Mirage)

Runs With Moxie Miles: 6.00Saucony Ride 2 2012 Miles: 6.00Saucony Mirage 2 2013 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.501.001.000.7510.25

No early run today.  I tried to get up but didn't feel very good.  Very stiff neck and tender shoulder and just tired.  I will try to get in a snowy run at lunch and hit the gym after work with Justin for a hard mile repeat workout for him.

5.25 miles doing loops around Freeman Park on a snowy and icy pathway in a cold wind.  Just got this one done and glad of it. (Xodus)

Hit the gym after dinner with Justin for some speedwork.  1 mile easy, 1 mile at 5:10, 0.5M at 4:52, 0.25M at 4:17.  A total of 5 miles in 29:50. (Tangent)   Left hip was a bit sore but marshalled through.  Justin got down to 4:52 pace during his speedwork!

Saucony Tangent 3 2011 Miles: 5.00Saucony Xodus 2011 Miles: 5.25
Comments
From Steve on Fri, Jan 10, 2014 at 11:04:01 from 66.87.112.124

The speedwork is such a different animal. I have to let myself get in the mood for it. That gets more rare as I get older...

From Rob Murphy on Fri, Jan 10, 2014 at 12:07:55 from 163.248.33.220

I am going to ask you two gentlemen to correct your terminology. Mile repeats are not speed work. They will improve your VO2 Max, but to little to improve your speed.

Maximum efforts of 7 to 10 seconds will make you faster and qualify as speed work.

I apologize if this hurts your feelings. Rest assured, Jeff and Steve, I still have high regards for you as human beings.

From Steve on Fri, Jan 10, 2014 at 12:19:17 from 66.87.113.51

Anytime I run faster than a 9 minute pace for any duration of time, it's speedwork.

From Steve on Fri, Jan 10, 2014 at 12:21:50 from 66.87.113.51

Maybe you could help Jeff with the correct term for niggles too (Short term running goals).

From jtshad on Fri, Jan 10, 2014 at 16:36:38 from 69.20.183.178

Tell Justin that running a 5:46 mile will not make him faster...or that a quarter at 4:17 won't help me.

From now on I will just say "fast running" to not offend.

Niggle: A small concern or annoyance.

From Steve on Fri, Jan 10, 2014 at 17:18:03 from 66.87.112.218

Fast running will do. But can you find something for "niggles"?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.503.503.500.008.50

Slept in and went to the gym with Justin and Kami.  Justin and I just ran fairly easy, with some..."faster running" thrown in (I can't say "speed" anymore unless it is less than 10 seconds).   8.5 miles in 52:10 (6:08 avg).  No niggle in my hip (yes, niggle is the proper term as a "small annoyance or concern").  Justin did great and ran a 10K, proud of his dedication and commitment.  (Boost)

Addidas Boost Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.750.000.000.0016.75

FRB PC report to meet terminology police standards:  16.75 miles outside, slow.

My report using MY words:

I went outside on a warm morning for a slow long run.  7 miles along Sunnyside with Moxie then I dropped her off and went back out solo through SRL to Broadway and back.  I ran into the store running group on the way back and caught everyone, even had a few guys try to catch and push me for a bit.  I picked it up to 5:30 pace for about 1 mile to drop them, felt good to run faster this late in the run.  Had some hip pain throughout the run that was slowing me quite a bit in the last mile or so. Lots of runners out today, including Alana and Curt who I saw I as I was finishing up.  (Mirage)

Runs With Moxie Miles: 7.00Saucony Mirage 2 2013 Miles: 16.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.502.002.000.506.00

Went to the gym with Kami mid afternoon and did two progression pickups. Started easy then increased up to 4:55 over the course of 3 miles.  Started at easy again and progressed up 0.1mph every 100m for the next two miles ending up at 4:55.  Last mile at MP then the last 0.25M at 4:17.  6 miles in 35:48.  (Tangent)

Saucony Tangent 3 2011 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.005.200.000.0011.20

10K on the treadmill at the gym in 40 minutes. (Boost)

5 untimed miles around the greenbelt on a very windy day.  Path a mix of dry and icy.  (Mirage)

Addidas Boost Miles: 6.20Saucony Mirage 2 2013 Miles: 5.00
Comments
From Curt on Mon, Jan 13, 2014 at 08:08:39 from 69.20.189.206

I enjoyed your company this morning! Hopefully I can make it there a little more often with a schedule starting up for me. Have a good day.

From Marlin on Tue, Jan 14, 2014 at 06:17:17 from 71.37.170.253

Nice runs Jeff, looking forward to some better and less windy conditions. I need to talk to you and will try to get ahold of you this morning ok.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.254.200.000.0010.45

4:30am...10K on the TM at the gym in 39 minutes.  Started easy for 2 miles then progressed up from slow MP.  (Tangent)

4.25 miles at lunch on a beautiful day on the desert.  Slow run to enjoy the sun and warmer temps...offset to a bit of SAD lately.  (Mirage)

Saucony Tangent 3 2011 Miles: 6.20Saucony Mirage 2 2013 Miles: 4.25
Comments
From shellberns on Fri, Jan 17, 2014 at 15:56:22 from 174.126.50.17

I can definitely relate to the SAD. Hoping for an early spring!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.501.503.000.0013.00

7 miles outside on a nice day.  10K with Dan just catching up.   A nice fun run today, (Mirage)

I went to the gym while Kami was at church and the kids were at swim practice.  1 mile wu, 3 mile tempo at 5:21 AP, 2 miles easy.  6 miles in 35:10.  I hate running after dinner, man my stomach did not like that!  (Tangent)

Saucony Tangent 3 2011 Miles: 6.00Saucony Mirage 2 2013 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5 easy outside with Moxie this morning...slow and tired and a bit sore, this was probably more to get Moxie out than me. (Ride)

5 easy around the greenbelt at lunch.  A bit of a twing in my right foot but nothing to work about.(Mirage)

Runs With Moxie Miles: 5.00Saucony Ride 2 2012 Miles: 5.00Saucony Mirage 2 2013 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.508.001.500.0011.00

11 miles on the treadmill at the gym in 68:25.  Good easy run with some intervals thrown in.  (Boost)

I met the new manager of the old running store, John Coyle, today.  Young fast guy running Houston half this weekend.

Addidas Boost Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0010.000.000.0011.00

5:30am...11 miles in 1:09:58 on the treadmill at the gym before our kids swim meet this morning.  Solid, steady easy MP run.  (Boost)

Addidas Boost Miles: 11.00
Comments
From Rob Murphy on Sat, Jan 18, 2014 at 07:30:23 from 24.10.249.34

There's a team from Idaho Fall's at Abby's swim meet here in Salt Lake this weekend.

From Curt on Sat, Jan 18, 2014 at 16:03:50 from 69.20.189.206

It was nice to get a run in with you guys this morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

It was cold outside this morning, so I went for a run in the early afternoon after church.  Sunny and warmer (still a bit cool in the shady parts), 6.5 easy miles with Moxie.  A bit of a twinge in my right ankle and sour stomach for the whole run.  (Mirage)

Runs With Moxie Miles: 6.50Saucony Mirage 2 2013 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0011.500.000.0013.50

Early run on the TM at the gym.  1.5 miles easy to start, then into MP for the rest (6:18 - 5:46) with a couple of fast pickups.  0.5 miles easy near the end.  13.5 miles in 1:24:15 (6:15 AP).  Ran next to Curt and Justin during diffferent parts of the run.  (Tangent)

Saucony Tangent 3 2011 Miles: 13.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

4am...5 miles in 31:15 before a long bad day at work.  (Tangent)

5 miles at lunch easy in the cool but sunny weather.  Stress relief run from a hard morning.  (Mirage)

Saucony Tangent 3 2011 Miles: 5.00Saucony Mirage 2 2013 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

I had to be at work really early, so I set the alarm equally early (3:30).  I decided that 2 days in a row at this time is just too much for my old body.  I turned off the alarm, went back to bed and will try to get a run or two in later today.

6 miles after work in 40:30.  Felt ok, really tired but tried to focus on knee drive instead of foot quickness like the TM promotes.  Need to work on putting both together on more hard outside runs to be ready for Boston.  Nearly got hit by 2 cars not paying attention at crosswalks...stupid drivers.  (Mirage)

Saucony Mirage 2 2013 Miles: 6.00
Comments
From Curt on Wed, Jan 22, 2014 at 08:05:07 from 69.20.189.206

Good call Jeff, 3:30 in the morning is asking for an intervention!

From Summertime on Wed, Jan 22, 2014 at 18:43:10 from 174.126.50.21

I wonder if that is the same drivers that about hit me today? It seems everyone is so busy on their phones anymore they forget they are driving a car. Great run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.503.002.000.0015.50

4:30am...I met John Coyle down on the greenbelt for a quality workout this morning..first outside hard early run in a while.  We ran a loop easy for a warmup then into some hard effort.  I ran with John for about a mile then my goal was to keep him in sight (in the dark) for the remainder...mostly was able to do this.  We then cooled down for a lap+ and called it good.  Nice to have someone to help push me a bit...need a lot of work to be ready for Boston!

As we were talking, I mentioned that I ran the 08 US Masters marathon championship, he said he was still running in high school then...man I am old.  (Boost)

5 very easy miles on a beautiful day at lunch around the greenbelt.  Very easy, hips a bit tight from this morning.  (Mirage)

Addidas Boost Miles: 10.50Saucony Mirage 2 2013 Miles: 5.00
Comments
From Curt on Thu, Jan 23, 2014 at 17:35:50 from 69.20.189.206

It's good to see you were able to get out with him. I can't believe you convinced one of those youngsters to get up at that time of the day.

From Sasha Pachev on Fri, Jan 24, 2014 at 08:18:42 from 72.250.218.114

Talking about old - I get worked over by somebody I held in my arms when he was born and I was already a college graduate with a job and insurance to pay the hospital bill for his delivery.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.009.001.000.0012.00

4:45am...12 miles on the TM at the gym in 1:15:09.  A couple of easy miles, then mostly MP with some intervals (200-400m) thrown in here and there.  Felt easy even after yesterday's workout.  (Tangent)

Saucony Tangent 3 2011 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

6:15am...17 miles this morning for a slower long run.  6 miles with Moxie, then went back out for a while solo then met the running group at the store.  Ran with Gray for a bit, but mostly a solo effort.  Tired and still lots of work to do in the next few months.  (Mirage)

Runs With Moxie Miles: 6.00Saucony Mirage 2 2013 Miles: 17.00
Comments
From Rob Murphy on Sat, Jan 25, 2014 at 15:04:18 from 24.10.249.34

Patience! Take care of yourself, get the rest you need, take what comes - don't force the workouts, don't underestimate the benefits of consistent slow, easy miles. I have a feeling you'll run a great Boston.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.000.000.006.00

6 miles with Justin and Gray from home through SRL and around the river.  Nice to get out in the afternoon in the sunshine.  (Boost)

Addidas Boost Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.000.000.005.00

I woke up this morning feeling like crap...shoulder hurt, groin discomfort and my jaw was on fire, it felt like I have been smashed in the face.  I skipped my run (sorry Justin for having to run in the basement).   Probably be a day off as I have a funeral to attend at lunch and we have Bible study tonight so no time.

5 miles after work in just over 30 minutes with Moxie.  Ran from home to SRL and back and saw Jamie and Peter.  I needed this run as a stress reliever from work today.   Jaw issue was from stress this morning.  (Mirage)

Runs With Moxie Miles: 5.00Saucony Mirage 2 2013 Miles: 5.00
Comments
From JimF on Mon, Jan 27, 2014 at 12:43:03 from 98.222.218.178

Hope you get to feeling better and sorry for your loss.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.505.000.500.007.00

4:30am...7 miles on the TM at the gym in 43 minutes (6:09 AP).  Easy 1.5 warmup, then into a MP progression to mile 5.  Slowed back to easy MP and progressed up again through mile 7.  Felt good.  (Tangent)

Saucony Tangent 3 2011 Miles: 7.00
Comments
From SpencerSimpson on Tue, Jan 28, 2014 at 14:16:25 from 63.82.19.2

looking sharp brotha. you will fly this spring.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

4:30am...7 easy untimed miles with Moxie on a warmer morning.  Right at the end of the run it started to snow, expected to snow all day today.  (Ride)

6 miles at lunch on the greenbelt which was snow covered and slick, thus slow today.  (Xodus)

Runs With Moxie Miles: 7.00Saucony Xodus 2011 Miles: 6.00Saucony Ride 2 2012 Miles: 7.00
Comments
From Curt on Wed, Jan 29, 2014 at 07:46:34 from 69.20.189.206

It was pretty nice out there this morning. I'm surprised we didn't run into you this morning.

From Tom Slick on Wed, Jan 29, 2014 at 08:03:51 from 168.179.157.44

you're gunna take over as King of the Mornings from me if you keep up the morning runs.....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

4:40am...7 miles on a warm and breezy morning with Moxie.  Snow and ice on the pathway made it a bit slick and slow.

6 easy miles with Dan around the river at lunch on a warmish but windy day.  Pathway was really sloppy and slick in areas.  One local hick/jerk purposely drove into a puddle to throw a huge wave of cold and dirty water all over us...gotta love nice people.  (Xodus)

Runs With Moxie Miles: 7.00Saucony Xodus 2011 Miles: 13.00
Comments
From Curt on Thu, Jan 30, 2014 at 08:31:43 from 69.20.189.206

I just didn't dare brave the conditions this morning. Good job getting out in it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.005.001.0012.00

I went to the gym early to get a run in today as I have meetings this morning and Kami has to work.  1 mile easy then slow MP into a progression up to threshold pace (6:22 to 5:00) over the next 6 miles with two faster quarters (4:45, 4:17).  7 miles in 41:53 (5:59 AP).  

I went home to get Justin to come back to the gym with me but he was tired and his legs were sore from swim team practice.  So, back for 5 more miles.  1 mile at slow MP, then into a 5K effort run (17:15), followed by a MP mile.  5 miles in 29:20 (5:52 AP).  Tired and hungry now.  (Boost)

Addidas Boost Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

5:30am...12 miles on a cool and breezy morning with Curt, Andrea and Lynette. Easy pace along Sunnyside to the cemetary and back. Only had time for 12 miles before the kids swim meet this morning. (Ride)

4 miles in the late afternoon in 30 minutes with Moxie (to get her out and to get some sun).  Nice day, but the dogs was filthy afterwards from all the muddy water on the path...that was a lot of dirt going down the drain during her bath afterwards!  (Boost)

Runs With Moxie Miles: 4.00Saucony Ride 2 2012 Miles: 12.00Addidas Boost Miles: 4.00
Comments
From Steve on Sat, Feb 01, 2014 at 22:10:24 from 66.87.78.41

You are the king of the early morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.000.000.006.00

6:30am...6 miles with Moxie along Sunnyside on a relatively warm morning.  A light snow and a path mixed of dry and slick.  Honest pace today with some hard intervals thrown in.  (Mirage)

Go Broncos!

Runs With Moxie Miles: 6.00Saucony Mirage 2 2013 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.004.200.001.0012.20

I went to the gym with Justin as Kami had to work.  We went early because my daughter was not feeling well.  

1 mile easy, 2 miles at goal MP, 2 miles at 5:50 AP, 1 mile at 4:52 AP.  Overall 10K in just over 36 minutes (6 miles in 35:15).  Last mile felt good, now need to get used to that outside.  (Tangent)

6 miles at lunch in 43 minutes.  This was a tougher run than expected as I wanted to put in a good pace, but the cold stinging snow in my face along with some slick spots just made this one slower and harder than desired.  (Mirage)

Saucony Tangent 3 2011 Miles: 6.20Saucony Mirage 2 2013 Miles: 6.00
Comments
From SpencerSimpson on Mon, Feb 03, 2014 at 18:44:06 from 63.82.19.2

nice progressive "old man" :) I can tell you are in a great place ready to lay some carnage. sub 5 pace is fun...make it happen...

From Jason D on Mon, Feb 03, 2014 at 21:23:15 from 24.1.80.94

Strong workout. What is goal pace, 6:00-6:10?

From jtshad on Tue, Feb 04, 2014 at 06:10:10 from 69.20.183.178

Thanks guys. Yes, Spencer, I feel old some days.

Jason, yes that is what I would like to target for Boston.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.505.501.000.008.00

4:15am...I have to be at work early for a long day, so I hit the gym early.  8 miles in 49:20 (6:10 AP).  Started easy for 1.5M then into a MP progression, then mile 7 at around 5:36 AP.  Last mile back down to MP.  Felt stiff and tight at the start but better by the end.  (Tangent)

Saucony Tangent 3 2011 Miles: 8.00
Comments
From Marlin on Tue, Feb 04, 2014 at 11:01:15 from 71.37.161.208

Nice job Jeff, I am starting to feel the excitement for Boston

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.004.003.003.0015.00

4:15am...headed to the gym for a workout (-2 degrees outside).  1 mile wu, then 3 mile progression from 6:18 to 6:00 pace.  Next three miles were a progression from 5:52 to 5:30 pace.  Then I ran a 5:15 mile to finish off 8 miles in 48:10 (6:01 AP).

Since it is Ride Across America time at the gym, we have lost Kami to spinning classes.  So I drove home to get Justin and came back to the gym so he could get his speed workout in.  I then ran 2 miles in 9:50 (4:55 AP) to finish off 10 miles for the morning. (Boost)

No lunch run today...1 degree with a windchill of -17!

5 miles at the gym in 32 minutes while the family was all at other activities.  Pretty easy run.  (Tangent)

Saucony Tangent 3 2011 Miles: 5.00Addidas Boost Miles: 10.00
Comments
From RileyCook on Wed, Feb 05, 2014 at 09:41:21 from 172.56.8.10

Wow, nice workout Jeff!

From Curt on Wed, Feb 05, 2014 at 12:42:50 from 69.20.189.206

Good to see you this morning. You're getting great workouts in lately.

From Derek D on Wed, Feb 05, 2014 at 20:34:28 from 68.109.132.154

Very solid day today. Nice work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.007.000.000.0013.00

4:30am...I was still asleep when I left for the gym and forgot my IPod so this was a very boring run.  2 miles easy, 7 miles in MP range.  9 miles in 56:40.  Legs a little tight at the start.  Saw Curt, Lynette and Rex there this morning (they didn't want to go outside either).  (Boost)

It is dang cold outside...-15 degrees (-31 with windchill) in IF, -43 in West Yellowstone!  All the schools are closed.  Still not awake when I left for work as I forgot my lunch.  Maybe I need more sleep?  Tomorrow is my day off...nap time!

4 miles at lunch on the treadmill in 25:55.  Still very cold outside. (Mirage)

Addidas Boost Miles: 9.00Saucony Mirage 2 2013 Miles: 4.00
Comments
From Curt on Thu, Feb 06, 2014 at 08:20:51 from 71.209.18.216

Good to see you you this morning. Sounds like your day is off to an interesting start.

From Jake K on Thu, Feb 06, 2014 at 09:39:14 from 159.212.71.69

Man that is cold. These are the days I like living in balmy SLC.

From crhudman on Thu, Feb 06, 2014 at 16:01:49 from 69.92.59.211

Try sleeping in until 5AM I'm always asleep at 4:30

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.003.000.000.0011.00

5am...I slept in today (day off) and went to the gym.  My legs are a bit fried this morning so this was going to be just an easy run.  I ran next to Curt for a while and Justin to finish up.  Easy paced up to mile 7 then I picked it up a little and ran 3 miles at the end at MP.  11 miles in 70:27 (6:24 AP).  (Tangent)

Saucony Tangent 3 2011 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.004.000.000.0015.00

5am...met John for a long run this morning.  Warm and calm but the snow on the path was about 2-3 inches deep.  It felt like we were running in sand on top of ice.  Our pace was slow but the effort was high.  Ran together to about 11 miles then he took off (he is half my age!).  My Garmin died in the first 3 miles so I don't know our time and I had to get home before John was done.  Nice to get out and push harder in tough conditions but my legs are fried!  (Xodus)

Kids did great at the middle school swim meet championships!

Saucony Xodus 2011 Miles: 15.00
Comments
From SpencerSimpson on Sat, Feb 08, 2014 at 18:14:36 from 166.137.209.23

Another great week good man. You are fit. Look forward to you racing soon. Come south. -31 degrees makes for a lot of dread mill.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.000.000.004.00

I got up and was going to run outside in the warm temps.  But I barely made it out the door before I nearly fell 4 times before going 200m due to the ice on the roads and sidewalks.   So, I went back in and spent time with the family, built a Valentines' day box for my daughter (dolphin shaped), put on a pot roast, watched Olympics.

In the early afternoon I ran 4 miles in the basement while watching the skiathlon finish.  Wow, those are stellar athletes.  26:30 total time in a new pair of Ride's (old model 3).

Saucony Ride 3 2013 Miles: 4.00
Comments
From Curt on Mon, Feb 10, 2014 at 09:12:50 from 71.209.34.75

I did exactly the same thing. I made it to Andrea's entrance and turned around and walked home. It was so slick out there!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.000.000.0012.00

4:15am...7 miles outside with Moxie on a warmer morning.  Pathway mix of dry and icy.  (Ride 3)

Went home to take care of my sick daughter while my wife had to go to work.  5 miles on the TM in the basement in 33+ minutes.  The TM does not like prolonged periods at sub 6:15 pace as the breaker tripped on the machine and I had to wait to let it cool down.  (Tangent)

Runs With Moxie Miles: 7.00Saucony Tangent 3 2011 Miles: 5.00Saucony Ride 3 2013 Miles: 7.00
Comments
From Rye on Mon, Feb 10, 2014 at 18:04:11 from 71.209.41.252

I know a good electrician :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4:30am...7 easy miles outside on Sunnyside with Moxie.  (Ride 3)

5 miles in 38 minutes in a strong wind but warmer temps after Kami got home from her commitments this afternoon and she could watch our daughter.  Straight out on 5th West into the wind then back with a tail wind.  Just nice and easy as I am running 1 mile intervals tomorrow.  (Boost)

My right shoulder has been hurting the last couple of weeks and it was noticable again this morning.  It has hurt when I have shoveled snow and other things.  Reminds me of the beginnning of the pain I had about 8 years ago before I had surgery to fix a bone spur.

My daughter is sick again today with a really bad cough (it has been nearly a week of on and off again coughing).  Taking her to the doc today.

Addidas Boost Miles: 5.00Saucony Ride 3 2013 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.252.000.000.0012.25

4:30am...very hard getting up this morning, tired, tight, sore shoulder, sore throat, ugh.  Went outside for 6 miles with Moxie on a warm morning with a fairly heavy wet snow coming down leaving the pathway with about 1 inch of snow and slick spots...the dog kept slipping but the Xodus held firm!  (Xodus)

Was going to meet a friend for some intervals but he ran into car troubles so I ran alone today in the wet and cold on slushy and slick roadways.  One main loop of the greenbelt (2.25 miles) then a fast mile (with the wind) in 6:15, slow mile (into wind), faster mile (6:35), slow mile back to the truck. Hard to go too fast due to the surface.  6.25 miles in 45:40.  (Ride 3)

Runs With Moxie Miles: 6.00Saucony Xodus 2011 Miles: 6.00Saucony Ride 3 2013 Miles: 6.25
Comments
From Bret on Wed, Feb 12, 2014 at 08:52:07 from 96.45.118.12

Something doesn't sound right about a "warm morning" with "heavy wet snow"...:)Perhaps its all relative.

From jtshad on Wed, Feb 12, 2014 at 08:59:44 from 141.221.191.225

34 degrees is warm considering our single digit temps we have had recently overnight. The temp is what made the snow heavy and wet. Nothing compared to the ice in the south though!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.002.000.000.0014.00

4:30am...7 miles on a very warm morning (40 degrees) with some wind and a bit of rain.  I saw Sarah, Curt and Alana out this morning enjoying the weather.  Started with an easy effort then started to push to get a couple of miles in the MP effort range.  Did not bring Moxie as I did not want to have to clean her off due to the wet and dirty pathway conditions...she was bummed.  About time to retire these Mirage, right ankle was feeling this run in the shoes. (Mirage)

Warm and very windy at lunch.  Nice temps (overheated in fact) but swirly gusty winds.  I wanted to go a bit harder and for the effort, I would have thought I was running fast.  7 miles in 49:20.  That is not what I was hoping for.  (Ride 3)

Just found out I was renewed by PowerBar for 2 more years.  Registered for Mountain to Fountain 15K in Fountain Hills, now to book my travel.  Also looking at doing a 15K on March 23 in Balboa Park, San Diego.  Hopefully will help with Boston prep.

Saucony Mirage 2 2013 Miles: 7.00Saucony Ride 3 2013 Miles: 7.00
Comments
From Tom Slick on Thu, Feb 13, 2014 at 08:25:40 from 168.179.157.44

thumbs up on that Boston Photo. By the way, are you doing Boston 2014? Gettin' up early and gettin' your training in isn't new to you! Good on you! You make Idaho proud! Hey I used to live in Burley Idaho!

From Curt on Thu, Feb 13, 2014 at 11:54:42 from 71.209.34.75

Nice running into you out there this morning. I'll give you a call about Saturday and confirm plans. Have a good one.

From steve ash on Thu, Feb 13, 2014 at 15:06:17 from 174.52.100.252

Good news Jeff, glad to hear it:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.003.003.000.0017.00

5:30am...I met John Coyle at the corner for a workout this morning.  3 miles wu then into a 3 mile tempo run (6:08) trying to keep him in sight.  Ran on 25th, Holmes then Sunnyside to Yellowstone.  We recovered to SRL then did a 400/800/1200/800/400 workout.  Paces: 4:58/5:17/5:37/6:00(uphill)/5:31.  We then ran back along Sunnysid and he took off for another 3 mile tempo and I ran home.   11.25 miles in 1:18.  (Boost)

After getting the kids off to school, went to spinning class with Kami for a leg strengthening workout.  25.5KM in just under an hour.  I am worn out and hungrY!

Addidas Boost Miles: 11.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.205.000.000.0026.20

5:30am...met Curt, Gray and Lynette for a long run this morning in warm but windy conditions.  15 miles with the group, then 5 miles solo.  Tale of three runs:  north through SRL and the greenbelt to Freeman Park with the wind...great!  From Freeman Park back to our starting point agains the wind...hard.  Along Sunnyside and back home...just holding on.  20 miles in 2:35.  I saw nearly all the runners in IF I know out this morinng.  

Went back out with Justin for about 4 miles with some fartleks then finished off the 10K in 50 minutes.  26.2 miles in 3:25 for a training run.(Ride 3)

Biggest mileage week since exactly a year ago (this week in Feb. 13)!

Off to Poky today to watch the finals at the Simplot games.  Going to show Justin a real track meet.

Saucony Ride 3 2013 Miles: 26.20
Comments
From Curt on Sat, Feb 15, 2014 at 09:44:37 from 71.209.34.75

Great job finishing that out! I'm glad you guys were out there to keep me going this morning. Nice mileage for the week!

From crhudman on Sat, Feb 15, 2014 at 11:44:18 from 69.92.59.211

nice week!!! looks like you ran enough for me too.

From Rob Murphy on Sun, Feb 16, 2014 at 06:55:36 from 24.10.249.34

Wow!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles with Moxie on wet, windy and warm morning. Legs feel really good after yesterday's run. (Boost)

Runs With Moxie Miles: 4.00Saucony Mirage 2 2013 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.001.000.0014.00

5am...went to the gym with Kami to do spinning classes this morning and hand out PowerBar products as part of the promotion for the Ride Across America competition.  I really love the Energy Blasts and Fruit Blends and we handed out a lot of Recovery Protein bars.

50km in 2 hours of spinning, both classes hill workouts.  Good quad strengthening cross training.  Count this as 10 miles of easy running (even though my legs are pretty loaded up right now).

Took the kids to the track on a nice morning.  Justin and I warmed up for a mile then did 8x200m repeats.  He did great for his first outside hard effort.  He was consistently at 35 seconds per interval.  Cooled down for a mile.  Katelyn did 4 sprints of 100-200m and walked a few laps as well.  Overall 4 miles with the kids.  (Boost)

Addidas Boost Miles: 4.00
Comments
From SpencerSimpson on Mon, Feb 17, 2014 at 08:18:05 from 166.137.209.29

Very good wo on the bike Bro. Excited to run with you in Boston. Should be a fun time. #makeithappen

From Glen on Mon, Feb 17, 2014 at 17:50:01 from 75.174.55.163

Great way to spend some time with the kids. I could never talk mine into running although I have seen a couple of facebook posts from my daughter logging some miles with a friend that has tackled a couple of half marathons. Maybe she will catch the bug.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.003.000.000.0011.00

Got up to run, but I was really tired and left leg was tweaked (knee and hamstring), so I sat down for a minute and an hour later I woke up...so I missed the run this morning in the warmish but windy weather.  Get one in at lunch and maybe after work with Justin.

7 miles at lunch on a windy and cold day in 50 minutes.  1M wu, 2 miles into a hard wind (7:13, 7:33), 3 miles at a faster pace (6:23, 6:21, 6:08), 1M cooldown.  (Mirage)

4 miles with Justin after work easy around the neighborhood.  Great time just running and chatting, he always impresses me with his knowledge and inquisitiveness.  (Ride 2)

Saucony Ride 2 2012 Miles: 4.00Saucony Mirage 2 2013 Miles: 7.00
Comments
From Rye on Tue, Feb 18, 2014 at 12:35:12 from 75.174.58.133

Rest is NOT overrated:) body probably needed the rest this morning.

From Superfly on Tue, Feb 18, 2014 at 16:05:49 from 74.211.21.81

Mileage and running are looking strong!

From SpencerSimpson on Tue, Feb 18, 2014 at 18:16:43 from 63.82.19.2

great run brotha. you are going to have a great Boston again. look forward to seeing ya there. makeithappen...

From jtshad on Wed, Feb 19, 2014 at 08:24:02 from 141.221.191.225

Thanks guys.

Spencer, where are you staying in Boston and what dates are you there?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4:30am...6 easy untimed miles with Moxie along Sunnyside on a warm but windy morning. (Ride 3)

6 miles in about 45 minutes on a nice day at lunch.  I was going to try to go a little harder but I had a slight twinge in my groin so I just took it easy.  (Mirage)

Runs With Moxie Miles: 6.00Saucony Mirage 2 2013 Miles: 6.00Saucony Ride 3 2013 Miles: 6.00
Comments
From Glen on Wed, Feb 19, 2014 at 16:32:58 from 75.174.55.163

When I headed out this morning it was awful so I went to the gym instead. Had a good run. Saw Lynette working hard so didn't interrupt. Training is going so well I dare not speak it out load.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.500.000.008.50

I got up to run this morning and still had a twinge in my groin and in my knee, so I took this morning off and will see about a run at lunch and/or after work.  Nothing too concerning but don't want to make it a real issue.

Got a comp entry into the Hot Chocolate San Diego 15K today, should be a good hard race with some tough hill climbing to prep for Boston.

8.5 miles in just over 59 minutes on a cold and windy day at lunch.  1 mile easy, then I started to push a bit into the wind.  Headwind all the way out then push a bit harder coming back with the wind.  Not quite MP but MP effort today.  Last 0.25M cooldown.  Groin was ok.  (Mirage)

Saucony Mirage 2 2013 Miles: 8.50
Comments
From SpencerSimpson on Thu, Feb 20, 2014 at 18:43:12 from 63.82.19.2

good to hear on the niggles. have a blast in SD. love that city...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.506.003.000.0014.50

5am...went to the gym this morning because I was going to run with Justin.  1 mile wu, then into 0.75M hills.  4 hills starti&g at 2-4%, 3-5%, 4-6%, 5-7.5%.  All 4 intervals at 6:22 pace with 0.25M recovery in between to get to 5 miles.  Justin showed up and we did 4x0.5M at 5:46 - 5:15 avg pace.  He did great!  Ran another quick mile and ended up with 11 miles in just over 1:10.  (Tangent)

3.5 miles around the neighborhood in the late afternoon.  Sunny, windy but warm...ran in Shorts in February! (Ride 3)

Saucony Tangent 3 2011 Miles: 11.00Saucony Ride 3 2013 Miles: 3.50
Comments
From Curt on Fri, Feb 21, 2014 at 09:21:11 from 71.209.34.75

You've been getting in great workouts lately. I think we're going to be witnessing another impressive Boston!

From Steve on Fri, Feb 21, 2014 at 13:45:13 from 66.87.126.138

Good workout!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.003.000.000.0016.00

5:30am...met with Curt, Gama and Lynette for a long run this morning.  From Curt's house around the greenbelt and back.  Lynette and I ran and extension down Sunnyside to Woodruff and turned around.  Overall 16 miles in 2:06 with a few miles of a push up to slow MP.  Legs are a bit loaded up from yesterday's workout.  (Ride 3)

Saucony Ride 3 2013 Miles: 16.00
Comments
From Curt on Sat, Feb 22, 2014 at 09:42:00 from 71.209.34.75

Thanks for the company this morning, always enjoy it.

From Matt Poulsen on Sat, Feb 22, 2014 at 15:30:57 from 50.168.224.197

Nice week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.200.001.259.45

6:30am...had some coffee and watched the 3000m races at the USATF indoor nationals before going out for a run.  Quite the drama in both races and between the Nike Coaches and the women's DQ issue!  Wow.   

10K with Moxie along Sunnyside on a warmish and breezy morning.  I wanted to get an honest effort in after yeterday's SLR.  Warm up pace for 0.5M then into tempo.  10K in just under 37 minutes (approx. 5:55 pace) including warmup and two potty stops for Moxie.  This felt really easy and controlled so I am happy with the run today.  (Boost)

Went to the gym in the late afternoon with the whole family.  Justin and I ran and focused on form development, Kami lifted and my daughter swam.  I was showing Justin how to focus on knee drive, hip activation, leaning forward and foot placement and kick.  I ran an easy mile, then a 4:52 mile.  An easy mile then 0.25M at 4:45 to accentuate form to show him what it looks like.  Nice run to help him out in practice and relieving some stress he is having with school projects.  Nice gym date!  (Tangent)

Runs With Moxie Miles: 6.20Saucony Tangent 3 2011 Miles: 3.25Addidas Boost Miles: 6.20
Comments
From Kassi on Sun, Feb 23, 2014 at 08:31:36 from 23.255.225.41

Awesome tempo!

From steve ash on Sun, Feb 23, 2014 at 08:34:18 from 67.161.243.240

Perfect morning. Glad to see you running well and in good spirits. Thanks for the pickup comment:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.252.000.000.0013.25

I went out early with Moxie for an easy 3.25 miles then went back home to take Justin out for a time trial morning.  1 mile easy, then 1 mile at 6:22.  He was really mad, so we recovered for about 0.75M then into another hard mile at 6:10 pace (which he liked better).  Cooled down back to home with a couple of strides and drills (high knees, butt kicks).  Overall 8.25 miles this morning.  I am proud of Justin for his drive to improve on the second mile.  It is hard to push when you first wake up out in the cool air and darkness.  Track starts on Friday and I wanted to get a bit of a baseline as he starts.  (Boost)

5 easy miles on a warm but windy day at lunch with Dan.  Untimed run around the greenbelt loop just talking the whole time.  Nice easy run with a buddy.  (Mirage)

Runs With Moxie Miles: 3.25Addidas Boost Miles: 8.25Saucony Mirage 2 2013 Miles: 5.00
Comments
From Rye on Mon, Feb 24, 2014 at 21:16:21 from 97.121.38.147

Justin sounds like a chip off the ole block! How fun for the family !!! Enjoy the track season...and good luck to your boy.

From Glen on Mon, Feb 24, 2014 at 21:34:31 from 174.27.23.47

I have business in Boise this week. Warm and beautiful. I don't understand how it can be so windy in Idaho Falls (all the time) and calm here. So nice to get some miles in and make an honest assessment of effort.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:30am...6 very easy miles with Moxie along Sunnyside.  It was warmish but windy and for some reason my hands froze!  Really tired this morning, I did not sleep well (wife is sick and coughing and not sleeping so neither am I...hope she kicks this stuff soon!).  I saw Alana, Curt and Corwin out this moring, nice to see others outside again. (Ride 3)

4 miles in 29:30 at lunch on the desert.  Sunny and cool with a good wind.  (Mirage)

Runs With Moxie Miles: 6.00Saucony Mirage 2 2013 Miles: 4.00Saucony Ride 3 2013 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.305.000.000.0011.30

Was going to meet a buddy for a run but he got held up.  An absolutely beautiful day for a run.  7.3 miles in 48 minutes.  1M wu, 5 miles at ~ 6:18, 1.3 mile cooldown.  A great day...sunny, warm and light breeze.  Should have gone longer.  Broke out a new pair of racers to get used too (older Tangent 4's...last pair). 

4 miles after dinner to work off some stress, enjoy the warm weather and get Moxie out.

 I had to go talk to my son's math teacher...again.  She is bullying the kids and marking grades down arbitrarily because she wants the answers to "look" a certain way with no rationale.  She is the worst teacher I have ever experienced and we have another appointment with the principal again to discuss her lack of caring about her students.  She just wants to make herself feel good about bullying and being smarter than 8th graders.(Tangent 4)

Runs With Moxie Miles: 4.00Saucony Tangent 4 2014 Miles: 11.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.003.000.000.0013.00

4:30am...6 easy untimed miles with Moxie along Sunnyside on a nice morning for a run.  Cool but no wind made this an enjoyable easy run.  (Ride 3)

 Beautiful day at lunch again for a run...in shorts.  I ran just over 3 miles with DanS easy then at 3.5M mark, I picked it up for about 3 miles at a mid MP run.  Cooled down for the last part to finish 7 miles in 50:45. (Mirage)

Talked to the PowerBar folks about Boston today, may have something cool brewing.

Runs With Moxie Miles: 6.00Saucony Mirage 2 2013 Miles: 7.00Saucony Ride 3 2013 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.753.250.0012.00

6:00am...went to the gym with Justin (crowded, barely got treadmills).  Intervals today.  Justin did 6x400m at 5:15-5:00 pace, he is doing great.

I ran about a mile warm up then into intervals (pace in parentheses):  800m (4:57 pace), 2x400m (4:45, 4:39), 1200m (4:28), 2x400m (4:17), 1 miles (4:57).  400m recovery at slow MP in bewteen intervals.  7 miles total in around around 41 minutes.  Hard workout.  Lots of folks that we know running at the gym this morning.  (Tangent 3)

5 miles in 38 minutes on the RMMS track while waiting for the boys to present the National History Day project.  Actually not a bad morning for a run.  And...the boys rocked their project!  (Ride 3)

Saucony Tangent 3 2011 Miles: 7.00Saucony Ride 3 2013 Miles: 7.00
Comments
From SpencerSimpson on Fri, Feb 28, 2014 at 15:17:46 from 67.137.129.50

fast intervals brotha. Your base is really solid right now Jeff. Excited to see you at Boston. you are going to do well brotha...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

6:30am...very little sleep last night after one of the worst days of my life.  I took my daughter to swim team practice and ran from the swim center on a cold, windy and snowy morning.  Wet stinging snow and good wind from the NE.  Through downtown, into Freeman Park and around the river a couple of times then back to the swim center winding through the numbered streets.  11 miles in 1:30.  Just a run to get my head right.  (Ride 3)

Thanks Gray for your help and concern yesterday and also to my other running friends.  Sorry.  Mid life crisis or depression?

 

Saucony Ride 3 2013 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.003.000.000.0018.00

7:30am...slept in a bit and went out before church. I took Moxie out for 5.5 miles then dropped her off and fueled up a bit (thanks PowerBar!). I went back out and did a river loop to finish off 18 miles this morning. Nice morning but the roads/paths were inconsistent and a mix of slick and snowy mostly. Glad to get this one done, just in the knick of time before church. (Xodus)

Runs With Moxie Miles: 5.50Saucony Xodus 2011 Miles: 18.00
Comments
From steve ash on Sun, Mar 02, 2014 at 13:31:42 from 67.161.243.240

Your getting some really good solid training Jeff. Good luck in Beantown this year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

I was supposed to leave for a business trip this morning on a very early flight.  I got to the airport to find that my flights were canceled and they earliest they could get me out was tomorrow...after my meetings are to take place.  So, no business trip.

Got home and decided I still had time for a short run before work.  5 easy untimed miles in warm weather.  (Ride 3)

7 miles at lunch in 50 minutes on a warm but very windy day, felt like I was running into a wall a lot of the time.  Slow going out but a bit faster coming back (6:50ish) with the swirling wind.  Sure wish it would help you as much as it hinders you.  (Mirage)

Saucony Mirage 2 2013 Miles: 7.00Saucony Ride 3 2013 Miles: 5.00
Comments
From Curt on Mon, Mar 03, 2014 at 08:03:39 from 71.209.34.75

At least now you get to enjoy warmer temps! Have a good week.

From SpencerSimpson on Mon, Mar 03, 2014 at 13:41:50 from 64.134.11.194

so windy in IF. When is it not windy there? like 6 days in July only ;)

From Rob on Mon, Mar 03, 2014 at 14:56:13 from 63.235.131.194

Usually I'm sitting on the plane before they bother telling me the flights cancelled. Is it snowing up that way?

From jtshad on Mon, Mar 03, 2014 at 14:57:53 from 141.221.191.225

No it is nice her. I was flyging through Denver (always bad in the winter) but we had no plane here. System wide issues with United I guess. All my coworkers made it out on Delta through SLC.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.005.000.000.0012.00

4:15am...7 miles with Moxie on a warm but a bit windy morning. Nothing fancy, up and down Sunnyside at about a 7:35ish pace.  Maybe a tempo at lunch today then into a small taper for the race on Sunday.  (Tangent 4)

Finally got out for a run after work (a busy day of meetings).  5 miles in 31:20 (6:16 AP) with about 0.5M warmup and 0.5M recovery mingled in the run at points.  Disappointed in this tempo, I wanted to be closer to or under 30 minutes.  Never could get a good rythm as my pace was all over (4:47 - 6:40!) during the intervals...need to focus.  Hoping for better pacing at MTF 15K.  (Tangent 3)

Runs With Moxie Miles: 7.00Saucony Tangent 3 2011 Miles: 5.00Saucony Tangent 4 2014 Miles: 7.00
Comments
From RSB on Tue, Mar 04, 2014 at 12:32:53 from 204.43.204.110

Very nice run! I see your racing the Mountain to Fountain 15k this Sunday. You will enjoy this race!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

4:30am...5 easy untimed miles with Moxie on Sunnyside on a nice morning for a run.  Little sleep last night so a bit tired for this run.  (Ride 3)

6.25 miles at lunch on the greenbelt.  Cool and windy (going south, a lot warm coming back with the wind).  Ran about half of it with Gray and had a good chance to talk.   (Mirage)

Runs With Moxie Miles: 5.00Saucony Mirage 2 2013 Miles: 6.25Saucony Ride 3 2013 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

4:30am....5 miles on a warm and windy morning with a few sprinkles.  Got it done between two good rainstorms.  I did not bring Moxie (she was really bummed) as I didn't want to deal with a dirty wet dog this morning.  (Ride 3)

Saucony Ride 3 2013 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.505.500.000.007.00

No morning run today.  Heading to Fountain Hills on an early flight.  I will get a few miles in later today on the course (hill part) of the M2F course.  Pool time here I come!

I got to Fountain Hills today to spend the weekend with my friends (thanks for hosting me Rachel!).  After getting to the house, Rachel took me out to McDowell Mountain Park to preview the course.  I ran the course from the park entrance to the finish line and back.  The downhill doesn't look as big as on the profile and the rollers were a bit bigger than I thought but manageable.  Ended up running som of it at race pace but mostly a good tempo taking it easy on the uphills (6:28, 6:10, 6:05, 6:58, 6:38, 6:47, 6:50)..  Overall 7 miles in 45 minutes with a 0.5M warmup and 1 mile cooldown.  Good to see the course.  Now to enjoy the warm weather for a few days.  (Tangent 4)

Saucony Tangent 4 2014 Miles: 7.00
Comments
From crhudman on Fri, Mar 07, 2014 at 10:23:18 from 69.92.59.211

Good luck and have fun.

From Jake K on Fri, Mar 07, 2014 at 13:51:55 from 199.190.170.31

Its a good course... first mile is almost all uphill, but be ready to crank it when you crest the hill. Miles 2-4 are smoking fast, 5-6 levels out a bit, but still a downhill cruise. The next 1.5-2 miles really make the race, you have to stay focused on that hill because it goes on for a long time. But you get a nice reward again in the last mile. In many ways it is an excellent Boston simulator. Good luck!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

I slept in (a little) and hooked up with Kory Wheatley for a run (he drove over to FH from Glendale).  We had a great easy run on the M2F course and just talked and caught up on life and family.  Really happy to get to see my great friend, thanks for the talk and great example of being a Christian man it helped a lot.  8 miles in about 1 hour.  Had a coffee and chatted a bit at the Fountain park then back to the house.

Rachel and I went out for 2.5 miles easy from the house around the fountain and back.  Nice finish to the morning.  Now to get our numbers and spend some relaxation time and time at the pool to be ready for the race tomorrow.  Nice! (Boost)

Addidas Boost Miles: 10.50
Race: Mountain to Fountain 15K (9.3 Miles) 00:53:07, Place overall: 23, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.009.300.0012.30

Ran the Mountain to Fountain 15K this morning.  What a fantastic race.  4th Master (just out of the money), 1st in age group, 23rd overall man (3 women beat me, very strong runners!).  I feel really good about this race and felt that I raced it well.  More to come.

Rachel drove me over to the community center for the elite check in.  Met up with John, Derek Delancey and others.  Chatted with Ricardo for a little bit.  On the ride up sat and talked with Derek, John, Ricardo and Brett Bernacchi and enjoyed the viewed.  We warmed up with all the elites and I had a chance to meet and talk to Sarah Hall, Katie McGregor, Carlos Trujillo, Susan Loken and a few others. I saw Rachel and Janet as well and we got ready to go. It was a beautiful morning...sunny, light wind and about 53 degrees.

Went out right on target and hit 5:45 for the first mile.  The field was spreading out and I was running by myself in mile 2.  Hit second mile in 5:25 so I was on target.  I was a bit behind a group of 3-4 people at this point and picked it up to latch on and ended up in the lead of this little group.  Mile 3 in 5:24.  Cruising down the hill and crossed 5K at 17:15 then mile 4 at 5:24.  On to the rollers.  Our group was still mostly together and the woman in the group (Ariana) started to pick in up and a guy from Tuscon and I were going back and forth.  Hit the rollers fairly well from mile 4 - 6.  5 - 5:47, 6 - 5:37.  There is a good hill just past the 10k mark (34:54) and then the big half mile climb from 6.75 to 7.25 (mile 7- 5:55).  Ariana was still ahead and I was duking it out with Lucas as we hit the hill.  We passed Nicole Feest and I encouraged her to latch on and she couldn't.  As we crested the hill I poured it on to drop Lucas and chased down Andrew (Tuscon guy as well).  We were right with each other through mile 8 (6:05) then at the turn and downhill I opened it up again for the next mile to go 5:40 for mile 9.  I crest the hill on Saguaro and really just push hard to the finish and nearly catch Ariana and keep Andrew from trying to creep up on me.  I start saying my mantra "God give me strength" on the last 0.3M at about 5:03 pace to finish strong at 53:07.  I set the course record for 45 year old men today!

 I feel reall good about the race and felt that it was a good indication of where I am.  I feel that I ran a smart strategic race and was able to pass 4-5 folks and battle it out with the Tuscon guys by running smart early.  If I had run a bit faster early I may not have had the charge late to get those two great runners.  If I could have been up with Derek and trying to stay with him my fade could have been much worse than it was and likely would have had no kick.  

Afterwards, get a masage and go for a light jog with Nicole and John and have a nice chat (Nicole even made me feel humble by indicating she had no idea I was a Master's runner...thanks Nicole!).  I did this part totally backwards...beer, massage, cooldown jog.  Enjoy the beautiful weather and awards/party, have a bit of chow and talk to some of the folks.  This is a great race and I will definitely come again and bring Justin next time!

Talked a lot with the guys from the Banditos Running Master team that won Boston last year.  They are coming back so it should be fun to see how we compete, hopeful that we will be right there.  Great guys (Ricardo and Brett) so it will be fun.

Based on McMillian, this is a good indicator of 2:39-2:40.  I need to put in some good work the next few weeks to try to solidify the training. Based on RW, Age graded time equals 48:40.

Now for some pool and relaxation time..ok call it a nap! (Tangent 4...these worked and felt great!)

Saucony Tangent 4 2014 Miles: 12.30
Comments
From steve ash on Sun, Mar 09, 2014 at 14:06:37 from 67.161.243.240

Very nice Jeff, first in age group 4th master. Man that hurts just being out of the money. I've had that happen so many times. Excellent race and Congratulations!

From Rob Murphy on Sun, Mar 09, 2014 at 14:28:49 from 24.10.249.34

Nice job Jeff. That race always has a stacked masters field.

From SpencerSimpson on Sun, Mar 09, 2014 at 15:50:45 from 216.63.107.152

Very cool. Your speed work has paid off. You're looking great this year buddy. MIH

From Derek D on Sun, Mar 09, 2014 at 15:55:52 from 68.109.132.154

Nice racing Jeff! I'm glad you enjoyed your time here. See you in Boston and best of luck with your running the rest of the year!

From Jason D on Sun, Mar 09, 2014 at 17:42:35 from 24.1.80.94

Strong race! There's nothing quite like a post-race nap.

From Steve on Sun, Mar 09, 2014 at 20:21:33 from 66.87.127.9

Good race Jeff. That's not an easy course. Looks like you ran it smart! I missed being there with you.

From Jake K on Sun, Mar 09, 2014 at 20:22:18 from 67.177.11.154

Nice race Jeff. One of the best races in the southwest... fun atmosphere and TONS of fast runners there!

From RSB on Sun, Mar 09, 2014 at 20:49:23 from 216.9.191.29

Congrats on a great race Jeff. Glad you enjoyed one of the best races in Arizona.

From RileyCook on Sun, Mar 09, 2014 at 21:41:39 from 73.52.134.194

Nice race Jeff. Sounds like a lot of fun.

From Superfly on Mon, Mar 10, 2014 at 10:24:49 from 74.211.21.81

Sounds like a fun weekend... and race too:) Glad you had a good time.

From Dan S on Mon, Mar 10, 2014 at 15:23:27 from 141.221.191.225

Nice pace Jeff! Sounds like a great race.

From Rachel on Mon, Mar 10, 2014 at 23:54:57 from 174.17.146.87

Love this post, love seeing you in action (not that I got to see you exactly)! Congrats on a smart run, awesome finish, and time to catch up with your fast running friends and making new ones! It was a fun weekend! Thanks for the lesson today also, Janet & I will be using what we learned on our Palisades hill run this Wednesday :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.001.000.000.0012.00

Went out for a solo run on a beautiful morning.  5 times around the fountain and back to my friends house.  8 miles in 1:01 with one pickup mile to slow MP just to shake out the legs.  A transformative run for me spent in prayer and figuring some life issues out.  A Wow run for me.

4 more miles with the running group helping assess the kids form and giving some pointers on running efficiency and technique.  Around the fountain twice and back.

Off to the airport later to head home.  Going to miss the sun and warm weather but I miss my family.  Thanks Clausen's for such a great weekend...coming back next year with the whole family!  (Boost)

Addidas Boost Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

4:15am...8 untimed miles with Moxie along Sunnyside.  Some water/ice mix with snow on the grass.   Yesterday morning I was running in shorts and no shirt in the sun, now in the cold dark with gloves, tights, cap and fleece...what a change.  Another great run to figure out a few things.  What a difference a week makes...(Ride 3)

Runs With Moxie Miles: 8.00Saucony Ride 3 2013 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.005.000.000.0012.00

4:15am...7 easy untimed miles with Moxie along Sunnyside on a cool morning.  (Ride 3)

5 miles in 32:20 at lunch on a nice day.  Late run, but needed to get out to work off some work stress. I felt a bit of a tweak in my knee around mile 4 so I pulled the pace back in a bit. (Mirage)

Runs With Moxie Miles: 7.00Saucony Mirage 2 2013 Miles: 5.00Saucony Ride 3 2013 Miles: 7.00
Comments
From Isabelle on Wed, Mar 12, 2014 at 22:05:18 from 174.17.146.87

Great job! The tips you gave me helped my form so much, and my run today was awesome. Thank you so much! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.700.000.000.0012.70

4:30am...6 easy untimed miles with Moxie along Sunnyside on a cold (24 degrees) morning.  Still felt a bit of a tweak in my knee so I will just take the runs easy today. (Ride 3)

6.7 miles in just under 47 minutes on a beautiful day around the river.  I ran about 2 miles with Dan just chatting then he turned back and I went a bit longer and picked up the pace to comfortable pace (6:40ish pace).  No tweak in the knee.  (Mirage)

Boston Bib numbers are out..1218.

Runs With Moxie Miles: 6.00Saucony Mirage 2 2013 Miles: 6.70Saucony Ride 3 2013 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.504.000.000.0014.50

I skipped a morning run to get some extra sleep and went out at lunch time in the warm weather.  Shorts and longsleeve shirt to start and ran shirtless for about half the run.  4 miles out and back along Sunnyside with Moxie then solo through SRL and around the greenbelt and back.  14.5 miles in 1:37:30 (6:43 AP) with about 4 miles thrown in at MP or better (5:30-6:15) including mile 14 at 6:08 pace.  Overall a great run, my front side mechanics feel really good and the power and turnover are clicking together better than they have in a long time.  Looking forward to the 15K in a week and then Boston!  (Boost)

Runs With Moxie Miles: 4.00Addidas Boost Miles: 14.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

I did not get any sleep last night (I saw EVERY hour from 10pm - 3am).  Finally decided that I was not going to get anywhere, so I got up just past 3am and was out running at 3:30am.  11 VERY slow miles around the greenbelt through SRL.  Running on fumes and in sleep walk mode.  (Ride 3)

Off to Lava Hot Springs for my daughter's first IF Cutthroats swim meet today.  

Saucony Ride 3 2013 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

6am...took Moxie out for 4.5 miles along Sunnyside then dropped her off at home so I go back out with Curt for a run.  We did a loop around the river through SRL and back for 10 miles then I added on a few more to finish off 18 miles on a very nice morning.  I was still a bit tired so this was just a long slow run.  Had fun talking with Curt and hope to have a fun on the nice weather day today.  (Ride 3)

Runs With Moxie Miles: 4.50Saucony Ride 3 2013 Miles: 18.00
Comments
From Curt on Sun, Mar 16, 2014 at 12:17:46 from 71.209.34.75

Thanks for the company this morning I really enjoyed it as always.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Very tired again this morning so I slept in.  It was windy out but should have gone because today it is supposed to rain and stay windy!

Yep, should have gone this morning.  When I started it was just windy but by about 0.75M in started to rain (sideways), then snow (sideways), then stinging hail (sideways), then blizzard!  5.25 miles doing laps around Freeman Park, then I had to go in.  Pace was good considering the conditions (probably because of them so I could finish faster).  Had to hide under a tree at one point due to the hail, but ran out after the HUGE thunder clap!  Ugh!  (Mirage)

Saucony Mirage 2 2013 Miles: 5.25
Comments
From Rob on Mon, Mar 17, 2014 at 13:33:21 from 63.235.131.194

Looking out my window now if I were to go running I'd be getting smacked with Tumbleweeds sideways. It's pretty crazy out there. Way to get it done anyway.

From jtshad on Mon, Mar 17, 2014 at 13:37:29 from 141.221.191.225

It was just plain nasty out there. I think that one was just dumb!

From SpencerSimpson on Mon, Mar 17, 2014 at 15:44:07 from 67.137.129.50

the elements are this way because its patty's day. I made a new years resolution to not do one run or workout on a dreadmill this year. I was able to keep this solid commitment today. When your house makes sounds like its going to blow over before you even start the run, you know youre in for a long one. Thank goodness it was a recovery run today. Also, I felt a tailwind on some parts of the run. We never "feel" tailwinds. MIH

From crhudman on Mon, Mar 17, 2014 at 15:49:34 from 69.92.59.211

I saw that out my window as well and decided straight up to run at the gym. Good jobs still going outside.

From Jon on Mon, Mar 17, 2014 at 19:08:59 from 107.203.52.135

As Calvin's dad would say, it builds character.

Not that you're lacking. But still.

From Rye on Tue, Mar 18, 2014 at 18:14:04 from 184.99.79.56

Nasty......or sideways:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

4:30am...7 easy untimed miles with Moxie along Sunnyside on a cool but calm morning.  Only run today due to work schedule.  (Ride 3)

Runs With Moxie Miles: 7.00Saucony Ride 3 2013 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.003.000.0013.00

5am...interval run this morning.  I was meeting John for this one but he overslept and showed up for my last interval.  Saw Andrea and Corwin out on the Sunnyside path and ran some of the intervals with Andrea trying to help her out.  Overall did about 4 miles of intervals at between 15K - Marathon pace range (5:27-6:05), last 2 1-mile intervals at 5:35, 5:40.  Nice morning for a run!  Felt like the goal pace for this weekend's 15K is in the works.  7 miles total this morning.(Boost)

Lunch run with Dan on a cool but nice day around the greenbelt.  5 miles with Dan at 7:35ish pace then 1 mile around the park solo picking it up to 6:30 pace.  6 miles total in 44:30 (7:25 AP).  (Mirage)

Addidas Boost Miles: 7.00Saucony Mirage 2 2013 Miles: 6.00
Comments
From crhudman on Wed, Mar 19, 2014 at 09:40:22 from 69.92.59.211

You are an animal right now!!

From jtshad on Wed, Mar 19, 2014 at 09:42:35 from 141.221.191.225

Thanks. Finally feeling like real training again and it is paying off. Hoping for a fast 15K this weekend to lead the push to Boston. Mechanics of my stride are feeling better than they have in a long time (probably since Boston 2012)!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

4:30am...7 easy untimed miles with Moxie along Sunnyside.  Very easy for first half, sped up to easy for second half.  (Ride 3)

6 slow miles at lunch on the windiest day that I have ever run (30mph with gusts to 50mph!).  That kinda just sucked except for the bright sunshine.  (Mirage)

Runs With Moxie Miles: 7.00Saucony Mirage 2 2013 Miles: 6.00Saucony Ride 3 2013 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

I decided to sleep in and skip the morning run when I saw it was 18 degrees outside.  I went to spinning with Kami after dropping off the kids at school just to give them a rest before this weekend's race.  Easy fast spin focusing on the strategy for the race.  I will count this as 5 easy miles (28 km in 56 minutes).

Comments
From Matt Poulsen on Sat, Mar 22, 2014 at 14:56:06 from 50.168.224.197

Very nice to meet you this morning! You are a class act. Best of luck with your race tomorrow. Have a great spring break with family. Your son did great today!

From Jon on Sun, Mar 23, 2014 at 06:34:30 from 107.203.52.135

Spring cold days are tough, cause you're getting used to warmer weather.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.200.000.005.20

Rob convinced Justin to run the Running with the Leopards 5k in SLC.  So we warmed up a bit around the zoo then I paced Justin to his 5K PR in 18:51!  I am so proud of him!  (Boost)

Addidas Boost Miles: 5.20
Comments
From Rachel on Mon, Mar 24, 2014 at 18:54:31 from 174.17.149.249

That is so cool!

Race: Hot Chocolate 15K (San Diego) (9.3 Miles) 00:54:02, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.009.300.0015.50

I ran the Hot Chocolate 15K in San Diego this morning.  Left early to drive to PETCO park then warmed up a bit and dropped off gear.  Really well organized start/finish area (huge!).  Talked with Todd, Eddy and Tim at the start.  Hilliest course (besides Race to Robie Creek) that I have ever run!  No way to get a rythm so just was using the course for what it gave you.

Splits: 5:51, 5:44, 6:09,6:15, 5:56, 5:39, 5:48, 5:59, 5:15, 1:24 (4:53 pace) for last 0.3M.  4th OA and first Master.  Really fun course and fun to race another one.  Went out conservative and was running in 7th place at mile 2.  Slowly started reeling in the runners over the next 5 miles on the hills (all young guys, several HS kids).  I caught 3rd place right before 7 mile mark but he pulled away on the big hill in this mile and I was never able to quite reel him in again (9 seconds behind at the finish).

A young kid caught up to me at 8.5 miles (right after a spectator told him to "go catch the old guy!") and I thought he would be able to out kick me.  I told him to go get 3rd place and he did not make a move.  So, I threw down hard right before mile 9 and he could not respond (us "old guys" can still run...even outrun a HS kid!).  Felt great to have a kick that big at the end and push for a good time on a difficult course.

4 mile cool down on the Harbor with Eddy (winner) and his teammates.

Overall a good day, satisfied with this one and another good prep for Boston!  (Tangent 4)

 

Saucony Tangent 4 2014 Miles: 15.50
Comments
From SpencerSimpson on Sun, Mar 23, 2014 at 15:17:20 from 68.66.165.182

Strong work bro. Jeff you look really good and ready to PR at Boston. MIH

From Marlin on Mon, Mar 24, 2014 at 07:39:09 from 70.56.144.202

Nice job Jeff, that is an awesome time on that hilly course, You would think that it is some what flat beings along the coast but it is not at all. That was Mauri's an my first marathon there and it about killed us. Again great job my friend and have fun on vac.

NEXT STOP BOSTON BABY !!!!!!!!!!!

From Rob Murphy on Mon, Mar 24, 2014 at 19:42:28 from 24.10.249.34

Great race Jeff. I think you're primed and ready.

Hope you guys are enjoying yourselves.

From Jason D on Mon, Mar 24, 2014 at 21:36:44 from 24.1.80.94

Great race. A great strength workout for Boston. 15k is a good distance.

From Superfly on Tue, Mar 25, 2014 at 13:05:18 from 74.211.21.81

Nice job Jeff. Your getting around this spring. :)

From RSB on Tue, Mar 25, 2014 at 15:12:12 from 204.43.204.102

Congrats on another great race!

From Steve on Wed, Mar 26, 2014 at 00:38:14 from 66.87.64.207

Another good run! You are our anchor man for Boston!

From Dan S on Wed, Mar 26, 2014 at 13:52:44 from 141.221.191.225

Great run and impressive pace for a hilly course. Enjoy your vacation!

From Matt Poulsen on Sat, Mar 29, 2014 at 16:37:17 from 50.168.224.197

Nice race! I sure hope you've had a great week with family!

From KristenRuns on Sat, Mar 29, 2014 at 17:58:15 from 68.15.2.98

Great race! Really sorry to have missed you. Flu did not go away, and I couldn't drag myself out - and now hearing how hard the course was, I think that was the right decision. Congrats!!

From JamesH on Mon, Mar 31, 2014 at 16:18:12 from 71.35.255.105

Looking good for Boston!!

From jtshad on Tue, Apr 01, 2014 at 09:32:49 from 141.221.191.225

Thanks everyone! Feeling good for Boston.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

6:30am...5.25 miles with Justin.  Hilly run on a warm and misty morning.  Great to get out for a run with him, nice to chat and share the time. (Boost)

Addidas Boost Miles: 5.25
Comments
From shellberns on Tue, Mar 25, 2014 at 12:41:36 from 75.169.25.95

Doesn't get much better than San Diego! Great race Saturday! I'm excited to see everyone in Boston!

From SpencerSimpson on Wed, Mar 26, 2014 at 18:37:28 from 67.137.129.50

rad...MIH

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Up and out early 6 miles solo on the hills around the area.  Stopped back by the house and picked up Justin for 4 more focusing on uphill and downhill form.

6 miles of walking around the zoo and downtown area.  Due to the hills, going to count 2 more miles.

Addidas Boost Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.003.000.000.0018.00

Slept in and went out a bit later for a solo run.  Most hills I have run on a training run in a while...compares easily to Sunnyside hill and beyond!

From our friends' house to Twin Oaks Blvd then up a huge hill to the Ridgeline Trailhead.  About 6 miles of trail running up and down at the top of the hill.  Ran into another runner (Jose) and ran 2 miles with him.  Then downhill back to the house with an out and back before heading in.  18 miles in 2:22 on a very tough run today.  (Boost)

Saucony Mirage 2 2013 Miles: 18.00
Comments
From SpencerSimpson on Wed, Mar 26, 2014 at 18:38:13 from 67.137.129.50

great training run Jeff. Love this training cycle you have done...MIH

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.002.000.000.0011.00

5.5 miles solo on a hilly route then back to grab Justin and do it again.  A great time running and talking with Justin, so glad we can share this passion and time together.  (Tangent 4)

Saucony Tangent 4 2014 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

4.75 miles solo around the neighborhood then 3.5 miles more with Justin.  Slow and tired today.  (Tangent 4)

Saucony Tangent 4 2014 Miles: 8.25
Comments
From Curt on Sat, Mar 29, 2014 at 12:27:20 from 97.121.36.52

Nice week so far Jeff! Sounds like a lot of good hill training just in time to push you before Boston! Hope you are having a nice vacation with the family.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.001.000.0011.00

Slept in a bit then went out for 6.25 miles solo around the area and to scope out the college track.  

Went back and grabbed Justin then warmed up for 2 miles before his 1 mile time trial on the track.  He did awesome, ran each lap well and set a new mile PR!  Great confidence builder before heading into his first meet next week!  Cooled down for about 1.75 miles back to our friends.  Heading home today via the Murphy's tonight.  Not looking forward to leaving the warm weather for the cold back home.  A great spring break vacation! (Tangent 4)

Saucony Tangent 4 2014 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Got to SLC last night and spent the night with the Murphy's. Rob and I went out for a run around Sugarhouse and around the park a couple of times for a nice 8 mile run.

We all went to breakfast at Ruth's then watched the Carlsbad 5000M race. Then we made the drive home in the pouring rain and snow back to IF. Glad to be home. Our pets are especially happy to have us home!

Addidas Boost Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.503.500.000.007.00

I did not get to sleep last night until after midnight, I skipped my morning run and slept in a bit.

7 miles in 46:30 at lunch on a nice afternoon.  Ran easy for about half the run and at a MP effort for about half.  Ran with Sage and Phil for a while nice to chat.  (Mirage)

Saucony Mirage 2 2013 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:30am...6 easy untimed miles with Moxie on a chilly (28 degrees) but calm morning.  Bumped into Andrea, Alana and Curt.  (Ride 3)

4 miles in 26:30 (6:37 AP) on a cool and breezy day on the desert.  (Mirage)

A group of us were interviewed by one of the local TV stations today about going to the Boston marathon.

Runs With Moxie Miles: 6.00Saucony Mirage 2 2013 Miles: 4.00Saucony Ride 3 2013 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4:30am...a repeat of yesterday, nearly exactly.  6 miles with Moxie easy on a cool morning. (Ride 3)

6 miles in 41:30 on a cool and breezy day.  Just ran easy and never got rained on (though it looked like it was going to open up any minute!).  (Mirage)

Runs With Moxie Miles: 6.00Saucony Mirage 2 2013 Miles: 6.00Saucony Ride 3 2013 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Early run with Curt this morning.  7 miles along Sunnyside just having fun catching up.  (Ride 3)

6 miles in 43:22 at lunch on a nice day for a run.  Just an easy day today. (Mirage)

Proud of Justin about his track meet today.  He ran a very solid 800m in 2:32 (was leading most the way and just got passed at the end when he let up to save it for the 1600m).  Then he ran a solid 5:41 in the mile!  I know he is a bit disappointed with the place but this is a building block and lesson on racing to apply through the season.

Saucony Mirage 2 2013 Miles: 6.00Saucony Ride 3 2013 Miles: 7.00
Comments
From Steve on Fri, Apr 04, 2014 at 20:59:10 from 66.87.126.121

Justin is looking good. It's hard to balance that pride of watching and helping too much...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.004.000.000.0013.00

I slept in and went out at 5:30am for a run with Moxie.  I started slower then picked it up on the way back and threw in some intervals.  7 miles in 49:15.  

I stopped at home to get the kids ready for school and went back out a couple of hours later.  I ran at a decent clip to SRL and back for 6 miles in 39:30 with some good hard intervals in this run too.  Only had a cup of coffee and part of a waffle in between.  Feel pretty good.  (Ride 3)

Runs With Moxie Miles: 7.00Saucony Ride 3 2013 Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.501.000.000.0013.50

I got nearly no sleep last night (ok, 3 hours) but got up and out the door at 5am to meet Curt and Andrea for an easy run.  We ran 8 miles to the greenbelt via SRL and back.  Super tired and slow. (Ride 3)

I grabbed Justin and we went to the track to meet John and Richard for some intervals.  We ran 3 miles to warm up then Justin and I ran 6x400m with 200m recovery at between 78 - 84 seconds.  We ran about 0.5M cooldown for 5.5 miles total.  Now off to watch my daughters swim meet this morning.  With Kami's spinning class this morning, we did a family triathlon!  (Boost)

Addidas Boost Miles: 5.50Saucony Ride 3 2013 Miles: 8.00
Comments
From Curt on Sun, Apr 06, 2014 at 07:55:35 from 71.209.54.149

That's my kind of triathlon! Thanks for the company yesterday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.000.000.005.00

Got a good night sleep last night and went out for a run before church.  Good run this morning on a nice but morning (in shorts!) with Moxie in an honest effort.  5 miles in about 32 minutes which felt very controlled and easy.  (Tangent 3)

Runs With Moxie Miles: 5.00Saucony Tangent 3 2011 Miles: 5.00
Comments
From Jon on Sun, Apr 06, 2014 at 19:10:10 from 107.203.52.135

Are you feeling ready for Boston?

From Quintus Cassadamius on Sun, Apr 06, 2014 at 20:16:13 from 24.10.249.34

Miles of Trials. Trials of Miles.

I like that!

From jtshad on Mon, Apr 07, 2014 at 10:20:43 from 141.221.191.225

Feeling pretty good. Hope to take fitness and race mojo to Boston to try to run hard!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.007.000.000.0011.00

4 easy untimed miles with Justin and Moxie early this morning along Sunnyside.  (Ride 3)

7 miles at lunch at goal MP (5:59) in 41:53 on a very nice day for a run...warm, sunny and light breeze.  Splits: 6:01, 5:58, 5:58, 6:00, 5:50, 6:02, 6:02.   Felt ok, a bit harder than I wanted but not too bad.  (Mirage)

Marlin, Kami and I were interviewed by one of the local TV stations today about going to the Boston Marathon.

Runs With Moxie Miles: 4.00Saucony Mirage 2 2013 Miles: 7.00Saucony Ride 3 2013 Miles: 4.00
Comments
From Marlin on Mon, Apr 07, 2014 at 15:02:32 from 159.118.143.94

It was a lot of fun this afternoon, and great run today Jeff!!!!!

From shellberns on Mon, Apr 07, 2014 at 15:51:27 from 98.118.124.62

Dang it, I wish I were there to see it. Way to represent IF!

From Quintus Cassadamius on Mon, Apr 07, 2014 at 21:56:42 from 24.10.249.34

Race pace always feels harder in training. It'll all come together on race day.

Might I suggest a bowl of oatmeal? You can't do these hard morning efforts on a cup of coffee and some happy thoughts.

From Jason D on Mon, Apr 07, 2014 at 22:20:38 from 24.1.80.94

It's that time in the buildup, Jeff. The taper is a beautiful, but anxiety-inducing beast. But you will be ready.

From Tom Slick on Mon, Apr 07, 2014 at 23:09:57 from 69.171.160.47

are you ready for Boston?

From jtshad on Tue, Apr 08, 2014 at 07:35:53 from 141.221.191.225

Thanks guys.

Tom, I think so and feel good based on training and recent races. You?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

4:30am...early and easy 10K with Moxie along Sunnyside.  Slow and tight, likely only run today due to work schedule and evening band concert. (Ride 3)

3.3miles after work to enjoy the sunshine. (Tangent 3)

I received confirmation today that I will be a member of a PowerBar panel at the Boston Marathon Expo to discuss nutrition and racing (pre/during/post) as a top age group runner.  Going to be fun!

Runs With Moxie Miles: 6.20Saucony Tangent 3 2011 Miles: 3.30Saucony Ride 3 2013 Miles: 6.20
Comments
From Curt on Wed, Apr 09, 2014 at 07:10:44 from 71.209.54.149

Congrats on the confirmation, that's exciting. Sounds like pretty good company you'll be keeping while you're there.

From Mel on Wed, Apr 09, 2014 at 07:33:27 from 96.18.166.62

Congrats on your confirmation. Saw you in the red. Good luck at Boston. Love how positive you spoke of running. Great highlight for the sport! Enjoy the city, expo, and of course... The marathon.

From jtshad on Wed, Apr 09, 2014 at 07:59:45 from 141.221.191.225

Thanks! OK, so I have to ask Mel...what does "you saw me in the red" mean?

From Mel on Wed, Apr 09, 2014 at 16:13:16 from 96.18.166.62

Wow, must have gotten distracted while typing. *Saw you on the tv. Great interview. Sorry about the post. Good luck in Boston. :)

From KristenRuns on Sat, Apr 12, 2014 at 11:02:36 from 174.65.109.89

Congrats! You'll have to share your advice in a future post!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

No morning run today as I was very tired.  Justin had a band conert last night that went late then I had to reinstall programs on our computer after getting the OS refreshed over the weekend so I was up past midnight.  Plus for some reason my right groin was a bit tender last night.  I will try to get an easy run in at lunch today to enjoy the weather (and wind!).

6 miles in 44 minutes running with Dan S for 5 of them.  A really nice day for a run besides the wind...warm, sunny!  Nice to get out and chat and blow off some steam.  Groin/hip was feeling good during the run and even better afterwards but I will still watch it.  (Mirage)

Saucony Mirage 2 2013 Miles: 6.00
Comments
From Rob Murphy on Wed, Apr 09, 2014 at 21:49:08 from 24.10.249.34

I hear you. Abby had an orchestra concert last night. Track meet tonight. Cub Scut pack meeting tomorrow. Track meet on Saturday.

Hard to squeeze in my own runs. Don't think I'd trade it for anything though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Still tired this morning from the lack of sleep yesterday and my hip was still achy.  So, I skipped the morning run and will likely take the next two days off to let the hip/groin heal.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run, letting my groin rest and feel better.  Had a massage today and he was able to pinpoint the tender ligament...hope it helps.

Conference call with PowerBar TeamElite folks today!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.002.250.000.0013.25

5am...out for an 8 mile run with Curt through SRL to the greenbelt and back.  Nice run with great company.  Added on a couple more miles then went to the gym with Kami to set up PowerBar products for the last day of Ride Across America party (PowerBar sponsored the event).  Ran home from the gym to get a total of 12.25 miles in 1:32.  My hip actually felt great...good news!

 

Now off to the Ribgy Invitational track meet to watch Justin run (3200m, 800m and maybe the 1600m too!).  1 mile or so of warming up with Justin doing some fast strides.  I am very proud of him, he did very well in his races (12:03, 2:41, 5:51) and nearly did not get to run 3200m due to poor coaching adminstration...good thing I know a few folks to work with to help out!   (Ride 3)

Lots of drama during the events.  I went with Justin and Braedon to check in for the 3200m and the official said they were not on the list and there were no late adds.  Apparently no Taylorview coach went to the coaches meeting right before the event to check the rosters for late add/drop and they had not registered the runners correctly.  After talking to the head meet coordinator (whom I know) and the District 91 T&F program lead, we were able to get the kids in (only 3200m on this side of the state this season...won't let a kid in who WANTS to run it? Please!).  Justin was furious and ready to leave the meet but I got him settled down and he ran great after we got him on the list just in the knick of time!  Inept coaching this year.  The lady helping out with the distance kids is very nice though and really trying to learn and is very impressed with Justin!

Addidas Boost Miles: 1.00Saucony Ride 3 2013 Miles: 12.25
Comments
From KristenRuns on Sat, Apr 12, 2014 at 11:06:08 from 174.65.109.89

So glad to hear you are healing up! Good luck with the final days before Boston!!

From SpencerSimpson on Sat, Apr 12, 2014 at 18:30:13 from 166.137.209.16

Glad your feeling better Jeff. Great job by Justin on the Double Double. Those are great times and that's a tough assignment to do all three. MIH

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6:45am...went out with Moxie for a run on a windy and cool morning.  Nice up tempo run (untimed) with my hip feeling Great...no pain or issue at all!   Nice start to the taper week, getting excited to go to Beantown with all my friends!  (Ride 3)

Runs With Moxie Miles: 6.00Saucony Ride 3 2013 Miles: 6.00
Comments
From shellberns on Sun, Apr 13, 2014 at 16:25:44 from 98.118.124.62

So glad to hear the hip is good to go! Can't wait to see everyone! The weather right now says the high will be 62 with 0% chance of rain. Perfect!

From Matt Poulsen on Sun, Apr 13, 2014 at 16:45:00 from 50.168.224.197

Best of luck in Boston! Excited for you.

From Derek D on Sun, Apr 13, 2014 at 16:47:35 from 68.109.132.154

See you Boston! When are you going/where you staying?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.256.000.000.007.25

Skipped the morning run to sleep in.  I was going to go short, but it was 21 degrees...so I bailed.  Going harder at lunch then maybe after work with Justin.

Conference call today with the nutritionist who is on the Nutrition Panel this weekend at the PowerBar booth...this is going to be fun!  The panel discussion takes place at 11:30am on Saturday and Sunday...stop by to say hi or heckle me!

Went out for my last tempo run before the Boston Marathon.  Ate a PowerBar Fruit EnergyBlend then out to the the run.  Ran 1 mile easy with Dan S. then into my 6 mile tempo.  I ran along the greenbelt to Bill's Bike and Run and stopped in for a PowerBar gel (testing my GI track for compatability for the race).  Splits: 5:54, 6:04, 6:00, 5:57, 6:02, 6:11 (slowed down on purpose) (right at 6:00 AP).  0.25M cooldown for 7.25 miles in 45:45 (6:18 AP).  Everything felt good and easy, including my hip (it may have been older shoes which I have retired).  (Mirage Red)

Saucony Mirage 2 Red 2014 Miles: 7.25
Comments
From Tom Slick on Mon, Apr 14, 2014 at 15:26:24 from 168.179.157.44

jtshad - I can't believe that this is my 11th trip to the Greatest Running Show on Earth / The Boston Marathon and I'm so excited and I'm so ready to rock & roll I just can't concentrate on anything but Boston. I need to be there!

Thanks for checkin' in on me!

Hey, when are you taking off for Boston? I'm outta here Friday night for a Saturday morning arrival.

Thanks for the great idea, I've got a pair of shoes that are going into retirement on Wednesday that I've been using this Boston training cycle...

From crhudman on Mon, Apr 14, 2014 at 15:45:15 from 69.92.59.211

Nice run. You are going to do great at Boston. Wish I was going back again this year but everything has a season.

PowerBar booth is way awesome, have fun with it.

When you get back we need to get together for a post Boston BBQ at my house with everyone.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5:00am...went out on a nice morning with Moxie for a short easy run.  At the 4 mile turnaround, we saw Alana, Andrea, Curt, Gama and Shannon who were running 5 miles.  So I ran the rest of the way with them having some good conversation.  5 easy miles with good friends...hard to beat! (Ride 3)

5 mile easy progression run in 36:30 outside in windy and cool conditions.  Splits: 7:46, 7:28, 7:21, 7:13, 6:42.  Nice and easy and no issues...besides taper madness. (Mirage Red)

Moment of silence today at 12:49 MDT for those impacted by the Boston Bombing this day last year.

Runs With Moxie Miles: 5.00Saucony Ride 3 2013 Miles: 5.00Saucony Mirage 2 Red 2014 Miles: 5.00
Comments
From JimF on Tue, Apr 15, 2014 at 15:53:46 from 63.140.187.97

Good luck at Boston! It should be special to run at Boston this year.

From Tom Slick on Wed, Apr 16, 2014 at 08:21:58 from 168.179.157.44

5 days till we all run the "Gauntlet" at the Boston Marathon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

4:45am...5 easy untimed miles with Moxie along Sunnyside on a cool and calm morning.  Only run today...taper madness is hard!  (Fastwitch Red)

Runs With Moxie Miles: 5.00Saucony Fastwitch 5 Red Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Nice easy 5 mile run at lunch around the greenbelt in 34:30...felt great and strong!  (Fastwitch Red)

 

Saucony Fastwitch 5 Red Miles: 5.00
Comments
From Rob Murphy on Thu, Apr 17, 2014 at 13:17:38 from 24.10.249.34

Good news Jeff. Take care of yourself and good luck.

From Rachel on Thu, Apr 17, 2014 at 18:44:23 from 174.17.140.248

Best of luck to you and all your running buddies from all over the country Jeff! I know you'll have an amazing weekend... Happy running, happy anniversary & happy Easter... He has risen!

From Jon on Thu, Apr 17, 2014 at 19:01:06 from 107.203.52.135

Good luck man!

From Ryan Achatz on Sun, Apr 20, 2014 at 19:41:36 from 72.24.181.26

Good luck tomorrow. You are in great shape and will run well. Do Idaho proud!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run, travel day and Red Sox game!  We arrived in Boston around 4:30 and met Marlin and Mauri at the hotel.  We waited a bit for Lynette to arrive but she was having issues at the airport so we headed downtown to meet the crew at the game.  It was freezing out!  Fun to catch up with folks and have a Sausage and a brew, but man oh man we were cold.  Got back to the hotel really late and we were very tired.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run, we slept in then went to the expo.  I had a great time meeting up with all my friends from PowerBar and beingn on the panel discussion at PowerBar with Josh Cox, Sarah Reinersten and Eric Zaltas.  A decent crowd but it could have been better.  Wow, was the expo crowded...we had to get out a couple of times just to stay sane.  Went to the Hoyt's presentation then lunch at the Pru then back to finish off the expo.  Highlight was stopping by the Athens Marathon expo and talking with a very nice Greek guy,  he gave us a finisher's medal from the 2011 Athens marathon for Justin!  

A very Busy day with a finish at Atlantic Fish Co. for our anniversary dinner.  On the way back to the hotel we stopped by the PowerBar Party at the Bell in Hand to say hi and talk with folks.  A nice time but would have been more fun if they had left it on Monday night.  Ate way to much and ended up puking that night due to too much food.  Also started to lose my voice and get a scratchy throat today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.250.000.003.25

He is Risen!

3.25 miles with Marlin down to Revere Beach before Easter Service. After the service we went to brunch at the church and talked to some very nice folks including a marathoner (Mike J.) from Minnesota who knows friends of ours who just moved to Boise...small world!

To the expo and Panel Discussion.  I even had someone ask me for my autograph! Another great day with PowerBar including meeting the founder and talking with the President of the company for a while and meeting Jenny Maxwell (PowerBar founder) and her fiancee, Jeff Rosen .  Great people!

Then off to the IF Runners dinner for a great pasta dinner and fun!  On the way back to the T, we walked through Boston Commons and into the middle of HempFest!  Hope there are no drug tests for mid-packers tomorrow...man I guess I really don't care...ooh, pretty butterflies!  Relaxed in the hot tub with Marlin and Mauri then off to early bedtime.  Ready to roll!

Saucony Tangent 4 2014 Miles: 3.25
Race: 2014 Boston Marathon (26.2 Miles) 02:39:00, Place overall: 298, Place in age division: 8
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0026.200.000.0027.20

2:39:00 today!  1st Idahoan, 298 Overall, 8th in 45-49 AG!  Executed my plan perfectly and felt great!  More to report later!  (Tangent 4)  An awesome race today, I stayed patient and executed my plan exactly how I wanted to letting others go when I knew I needed to stay easy so I could run strong later.  Went to my mantra "God give me strength" often and He did!

One of my best races ever!   Thanks to all the IF runners for being such great friends, especially to Marlin and Nate for riding the buses and hanging out together at the athlete village. The bus ride to the high school took forever and was causing issues with the well hydrated runners.  We got the village and found a good spot in the sun to relax and hit the PoP several times.  I fueled up on PowerBar EnergyBlends and the new Performance Energy wafers and was ready to go. The announcement came for  Wave 1 corrals 1-3 to leave and I ran to the starting line for the warmup.  It went from cool the warm in a matter of minutes and was shedding my outer layer quickly.

I saw Walter at the start and the runners from the Phoenix Banditos team and was going to try to run with them but we had different plans and drifted apart. I wanted to go out conservative and use the hills wisely to conserve energy.  Well the first mile was a bit fast but ok (6:00) along with the next 2 miles.  Walter was ready to go and took off so I let him go and settled in near the Banditos team.  Nice guys but in a zone and competitive mode so I just ran near them not in the pack as  Bret had invited me to do.  Nice and easy for the next few miles hitting right around 6:00 pace pretty easy.  I took my first PowerBar gel at mile 7 and it gave me a boost.  Had a bit of hip twinge at mile 9/10 but told myself I was not going to let that happen and prayed to make it go away, and it did!  Fun running through all the towns and HUGE crowds.  Wellesley did not disappoint and was as loud as ever and fun to high 5 all the girls!  I hit the half  mark at 1:18:19 right on the mark I wanted. I took another PowerBar gel right around 12/14 miles to keep the fuel tank up.  I was taking water/Gatorade every stop and dumping water every stop to keep cool on a warmish day today.

Around mile 15 I caught up to Walter and prayed that he would latch on and we could run together.  I tried to stay consistent and not give too much back through the Newton hills and ran right on my projected splits for the second half.  Around mile 17 I saw the first Bandito runner coming back to me and passed him.  I tried to stay nice and patient as the hills started and prayed a lot!  I crested Heartbreak at exactly the pace I wanted and started to open it up on the downhill and saw another Bandito coming back so I poured it on and was feeling great.  I felt stronger through here than at the half!  It was great being in Boston and the crowd was amazing and full of energy!

I was hoping for a closer to even split (1:18/1:19 or 1:20) but I will take the 1:20:40 second half gladly.   I ended up passing lots of people in the second half and saw lots of runners cramping up badly and I felt so bad for them.  I ran by Derek at mile 24 and wished him well and hoped he would run with me to keep me going.

The turn onto Boylston was amazing...what energy!  I pushed hard in the last 0.25M and passed two more runners and just missed the sub 2:39 but I am ecstatic with the result.  My fastest Boston yet, 10 minutes faster than my first 8 years ago!  I have been the first Idahoan every time I have run here and give God the glory for this run and the healing opportunity it provided all of us!

This Boston marathon was another amazing experience (they all have been tremendous) and it was great to share it again with so many friends.  Nice to see Lynette, Marlin, Andrea and Alana at the finishers area but it was cold downtown so Marlin, Mauri, Kami and I left to go get our bags and head the hotel to recuperate.  After the race in the family meeting area a young guy came up to me and said: "Hey, you are the PowerBar guy!  I used the tips all of you told me about this race and I ran a 6 minute PR!  Thanks!".  That was cool, glad what we talked about helped someone do great!

We were too tired to make it back downtown and ended up sitting in the hot tub and having dinner at the hotel with some other marathoners (Richard Hirst, you are a great guy!).  Lots of fun but and emotional day but now very tired.   Wow, Boston is the best race in the world!

Splits: 6:00, 5:44, 5:55, 5:53, 6:02, 5:47, 5:52, 5:56, 5:56, 6:02, 6:06, 5:57, 6:02, 5:59, 6:03, 5:47, 6:13, 6:03, 6:10, 6:27 (heartbreak), 5:51, 6:02, 6:02, 6:16, 6:22, 6:01 pace for 0.2M.

Saucony Tangent 4 2014 Miles: 27.20
Comments
From Steve Hooper on Mon, Apr 21, 2014 at 16:26:41 from 174.239.107.14

I saw your time earlier today - way to go! You totally rocked it !

From crhudman on Mon, Apr 21, 2014 at 16:30:08 from 69.92.59.211

One awesome race today Jeff. I was just glued to the race and all of the splits.

From butlerbrunning on Mon, Apr 21, 2014 at 16:34:23 from 108.222.163.244

Congrats on a great race..

From Ryan Achatz on Mon, Apr 21, 2014 at 16:39:10 from 72.24.181.26

I knew you could do it!

From RileyCook on Mon, Apr 21, 2014 at 17:21:04 from 73.52.134.194

Top Idahoan? Don't they reserve that title for you every year you run Boston?

Nice work out there today. Congrats on a fine performance.

From Bret on Mon, Apr 21, 2014 at 18:23:36 from 70.192.17.146

Amazing effort Jeff - Congrats!

From SlowJoe on Mon, Apr 21, 2014 at 18:38:56 from 198.228.201.155

Congrats Jeff- wow!

From JamesH on Mon, Apr 21, 2014 at 19:04:59 from 107.3.86.125

Big thumbs way up!!! Your an animal as always.

From Jon on Mon, Apr 21, 2014 at 19:14:33 from 107.203.52.135

Following you the whole way- very consistent! Nice job, Jeff.

From Fritz on Mon, Apr 21, 2014 at 19:23:50 from 98.202.9.237

Great job Jeff! Idaho must be very proud. Soak it up.

From Holt on Mon, Apr 21, 2014 at 19:26:55 from 67.2.231.240

Great job Jeff!

From rockness18 on Mon, Apr 21, 2014 at 19:46:47 from 24.191.233.12

Unreal...ageless wonder!

From Jake K on Mon, Apr 21, 2014 at 20:00:54 from 98.202.128.218

Great job Jeff. You really excel on this (tough) course!

From KristenRuns on Mon, Apr 21, 2014 at 20:36:33 from 174.65.109.89

Congrats Jeff, can't wait to read the full report!

From Rob on Mon, Apr 21, 2014 at 21:01:25 from 204.15.86.95

Amazing you keep it up year after year. Very inspiring! Seems like lots of people just had a great time today enjoying what they love.

From Derek D on Tue, Apr 22, 2014 at 05:57:05 from 24.128.199.232

Great job. I'm glad I got to see you. Sorry I couldn't keep up! Nicely executed race. Have a great day in Boston today!

From Neil on Tue, Apr 22, 2014 at 09:01:16 from 164.165.24.5

Congrats Jeff! Great race. I enjoy following your exploits. Thanks for being a great example and a source of motivation.

From Paul on Tue, Apr 22, 2014 at 09:35:42 from 207.224.39.118

Congrats Jeff, a great finish time! Between you and Meb, I've now got plenty of inspiration to keep pushing for faster times as I get deeper into my 30s.

From Mark on Tue, Apr 22, 2014 at 09:40:13 from 24.129.132.75

Great race and write-up. I was glued watching the splits yesterday and amazed at how steady you were. I could sense you were running with a plan, 1st Idahoan and 8th AG at Boston is incredible, huge congrats!

From shellberns on Tue, Apr 22, 2014 at 11:29:59 from 98.118.124.62

Wow. What an inspired performance, Jeff. Congratulations! It was so good to see you and Kami.

From Jason D on Tue, Apr 22, 2014 at 12:07:15 from 198.228.201.155

I tore into my bag as soon as I could to check my phone. Pleased to see your time. Congratulations.

From TBean on Tue, Apr 22, 2014 at 13:03:58 from 63.241.173.64

Very Very Nice!

From josse on Tue, Apr 22, 2014 at 13:22:41 from 67.148.98.20

Awesomeness!

From flatlander on Tue, Apr 22, 2014 at 19:49:41 from 76.31.9.237

Congratulations, very impressive.

From Logan Fielding on Tue, Apr 22, 2014 at 20:24:12 from 74.211.12.125

Nice work Jeff. Very impressive.

From JohnR on Tue, Apr 22, 2014 at 22:03:45 from 174.27.3.10

Outstanding race. 2:39 is a great time, but even more impressive as a master's runner. Congrats on all your consistent hard work paying off.

From Josh E on Tue, Apr 22, 2014 at 22:23:44 from 75.162.189.103

Congratulations on a great time, a great race and a big Boston PR Jeff!

From Wesley Hunt on Wed, Apr 23, 2014 at 08:59:06 from 74.82.64.162

Amazing race and great report. Your discipline and mental toughness gives you such an edge.

From Superfly on Wed, Apr 23, 2014 at 16:36:07 from 74.211.21.81

Solid Jeff. Good job man. Glad you ran well and that things are on the up and up. Keep it up:)!

From SpencerSimpson on Wed, Apr 23, 2014 at 16:42:59 from 198.228.201.161

Fantastic race Jeff. Proud of you. Spectacular year thus far. You the man! MIH

From Andy on Wed, Apr 23, 2014 at 17:40:41 from 172.56.32.177

Congrats on a great race. It was fun watching you fly up Hereford.

From Bob on Wed, Apr 23, 2014 at 17:50:19 from 67.176.195.62

Very cool. Congrats my friend. Seems like yesterday when we ran Boston in 2009.

From Matt Poulsen on Wed, Apr 23, 2014 at 19:51:33 from 50.168.224.197

Excellent race! Congratulations!

From Curt on Thu, Apr 24, 2014 at 06:09:14 from 71.209.54.149

What an amazing performance over there. You ran another great Boston this year. Congratulations!!

From jtshad on Thu, Apr 24, 2014 at 13:30:06 from 141.221.191.225

Wasatch Runners Masters team was in first place at the 10K mark...too bad we had a marathon to run!

From Steve on Fri, May 02, 2014 at 11:30:02 from 50.203.18.187

First to 10k, nice! You are always able to kick it up a notch when it counts for a race. Awesome run, Jeff!

From Tom Slick on Thu, May 08, 2014 at 07:09:37 from 168.179.157.44

You did Boston right!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

No run, day to explore Boston and have some fun with Kami!  We walked about 4 miles today to see the memorial exhibit at the Public Library then through the North End and Quincy Market area.  Nice lunch at Umberto Galleria and dessert at Modern Bakery and a beer at the Bell in Hand...and coffee from Dunkins.  Now very tired and ready to go home.

Saucony Mirage 2 Red 2014 Miles: 4.00
Comments
From Rye on Thu, Apr 24, 2014 at 13:26:12 from 75.174.58.133

I enjoyed all the update photos on FB during your fun day in bean town. Congrats on a great race and fun trip. Too bad we have to work for a living:)

From jtshad on Thu, Apr 24, 2014 at 13:27:44 from 141.221.191.225

That is what my wife and I were discussing yesterday. Couldn't we get paid to walk around like tourists, stay in hotels and have others fix our meals? What would that be like? Oh yeah, it is called retirement...coming soon! Ok, years away but I can be optimistic!

From Rye on Thu, Apr 24, 2014 at 13:31:41 from 75.174.58.133

That's the incentive to stay in shape. So when we are old and crusty we can still get out and do the things we like to do. So with that being said.....off to work and more miles to run. You're amazing. Keep enjoying the ride!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today as we had an early flight back home.  Starting to feel sick (headache, stuffy ears, sore throat) that I was able to push off past Monday.  Nice to see the kids and be home, but not for the cold and windy weather. 

Comments
From Rob Murphy on Wed, Apr 23, 2014 at 19:17:57 from 24.10.249.34

Better today than two or three days ago on the sickness!

Welcome home.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

5.5 easy miles with Curt and Moxie on a cool morning along Sunnyside.  Legs are feeling pretty good.  thanks for the run, Curt!  (Ride 3)

5 miles at lunch in 39 minutes on a windy day before the rain started.  Legs still tired but getting better quickly. (Fastwitch Red)

Runs With Moxie Miles: 5.50Saucony Ride 3 2013 Miles: 5.50Saucony Fastwitch 5 Red Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5:15am...5 very easy miles with Moxie along Sunnyside.  Ran into Curt and chatted for a bit then caught up to Kari and her friends and talked for a bit of the run.  Sore legs. (Ride 3)

Runs With Moxie Miles: 5.00Saucony Ride 3 2013 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.500.000.008.50

6am...Justin and I went out and met up with Craig, Curt and Lynette for a run on pretty nice morning (though storm clouds are looming).  Started easy but threw in several pickups to MP or better with Justin and Craig.  A nice run with a good group, proud to have Justin part of it!  8.5 mile total. (Ride 3)

Saucony Ride 3 2013 Miles: 8.50
Comments
From Curt on Sat, Apr 26, 2014 at 07:55:24 from 71.209.54.149

That was a fun group this morning, thanks for the company.

From crhudman on Sat, Apr 26, 2014 at 10:15:02 from 69.92.59.211

Justin tried a few times to push the pace with Curt and I and I was just smiling. Great kid. His comment "You guys talk about eight miles like it's nothing" still has me chuckling. Our sense of mileage is pretty screwed up. Thanks we need to do that more. I really enjoyed this morning and it's been awhile since I felt like that.

From Matt Poulsen on Sun, Apr 27, 2014 at 15:42:05 from 50.168.224.197

Sounds like you're bouncing back quickly. A very good sign. Clearly you are fit. Nice new picture on your blog; you are in "beast" mode!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

Went to breakfast with a college friend this morning before church then a long morning at church (but good!).  Went out for a run in the early afternoon with the whole family!  Kami, Katelyn, Justin and I all went out for 2 miles then Justin and I did a 5K in pretty decent effort (20 minutes) for a total of 5.1M today.  Right hammy still tight but getting better! (Mirage Red)

Saucony Mirage 2 Red 2014 Miles: 5.10
Comments
From Rob Murphy on Sun, Apr 27, 2014 at 20:09:40 from 24.10.249.34

Sounds like a great time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.300.000.000.0012.30

4:30am...6 untimed easy miles with Moxie along Sunnyside on a cool but calm morning.  Hard time getting up this morning but got out the door.  (Ride 3)

6.3 miles with Dan around the greenbelt to Pancheri and back.  Nice easy pace having a good chat the whole way.  Right hammy still a bit tight but improving.  We finished up right before the snow started...good thing because we were in shorts!  (Fastwitch Red)

A very busy week of all day meetings so this will be a light running week but heavy on stress!

Runs With Moxie Miles: 6.00Saucony Ride 3 2013 Miles: 6.00Saucony Fastwitch 5 Red Miles: 6.30
Comments
From Rye on Mon, Apr 28, 2014 at 18:52:33 from 97.121.10.224

Must have just missed ya. I got caught in the snow: Still a great day for a run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

4am...7 slow easy miles with Moxie along Sunnyside on a cool but calm morning.  Right leg getting a lot better.  Very busy day at work today..ugh! (Ride 3)

Runs With Moxie Miles: 7.00Saucony Ride 3 2013 Miles: 7.00
Comments
From Tom Slick on Tue, Apr 29, 2014 at 05:33:09 from 69.171.160.29

The early bird gets the worm!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

4:00am...a repeat of yesterday along Sunnyside.  Another busy day at work then Justin's track meet tonight. Hoping to see him bust out a stellar mile!  (Ride 3)

Runs With Moxie Miles: 7.00Saucony Ride 3 2013 Miles: 7.00
Comments
From Curt on Wed, Apr 30, 2014 at 06:36:58 from 71.209.54.149

Tell Justin good luck tonight and let us know how he does. have a good day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

4am...a broken record week...7 miles with Moxie along Sunnyside before another long day of meetings at work.  (Ride 3)

Very proud of Justin in his races yesterday, espeically a new PR in the mile (5:38!).  He is running very well, now for the conference championship he just needs to fully embrace the racing part and let himself go into the other "hurt" gear to go for the win. 

Runs With Moxie Miles: 7.00Saucony Ride 3 2013 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.404.600.000.0010.00

Tired from a long week of all day meetings (that went Excellent!!!) so I slept in and went out for a short run after getting the kids off to school before church meetings and dr. appointments.  4.6 miles in 30:10 minutes (6:33) and will count as a slow MP.  The last 2 miles were not fun as I really needed a pitstop but had no place to stop especially with Moxie.  (Mirage Red)

5.4 miles in 37 minutes around 3pm in nice warm and sunny weather.  Nearly hit by cars twice and yelled at once for running on the road...I like morning runs so much better! (Boost)

Runs With Moxie Miles: 4.60Addidas Boost Miles: 5.40Saucony Mirage 2 Red 2014 Miles: 4.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

6:30am...5 miles with Moxie on a beautiful morning...warm, sunny and calm.  Got her out for a bit and ran into Alana and Andrea and ran with them for a little bit and chatted.

Came home, dropped off Moxie and grabbed Justin to take him for a time trial at the track.  3 miles of warmup along Sunnyside then a 1 mile time trial.  He did GREAT and PR'd with a 5:12!  He now has the confidence to go for it at conference and try to get the school record (5:09:95).  He can do it.  Cooled down and talked for another 3 miles.  A total of 12 miles today. (Boost)

Addidas Boost Miles: 12.00
Comments
From Jon on Sat, May 03, 2014 at 14:35:16 from 107.203.52.135

Good luck to Justin!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Skipped the morning run before church so I could fertilize the lawn and make the family waffles for breakfast.  

Justin and I went out for 3.5 miles after church on a warm but windy day.  He went short to cut for taper and because his stomach was upset.  I went back out for 2.7 more for a total of 6.2 miles in 47 minutes. (Mirage Red)

Saucony Mirage 2 Red 2014 Miles: 6.20
Comments
From KristenRuns on Sun, May 04, 2014 at 14:15:58 from 166.147.88.32

What did you put in the waffles? ;)

From jtshad on Sun, May 04, 2014 at 14:17:34 from 69.20.183.178

I think it was the treats at the fellowship hour after church...of course it could have been the fiber I put in the waffle mix too!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

4:15am...7 easy miles with Moxie along Sunnyside on a nice warm morning.  Another early and long day at the site so likely only run today.  (Mirage Red)

Runs With Moxie Miles: 7.00Saucony Mirage 2 Red 2014 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

4:30am...6.2 easy miles with Moxie along Sunnyside in a light rain.  Left achilles still a bit achy.  (Ride 3)

Runs With Moxie Miles: 6.20Saucony Ride 3 2013 Miles: 6.20
Comments
From Summertime on Tue, May 06, 2014 at 16:14:07 from 96.18.166.62

Always impressed with you getting up early and getting your run in. I keep forgetting you work at the site too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I slept in a bit after getting up but not feeling so good.  I am staying home to take care of Kami after her procedure and to be her for a couple of home repair issues.  Went out around 6:30am and it was cool, windy and rainy for the whole run.  Stomach not doing well but the achilles is a lot better.  A blah day.  (Ride 3)

4 miles in 27 minutes in the late afternoon while Kami was napping.  Curt finished off the deck and Allen B. installed a new hot water heater...lots of fixes today.  Beautiful afternoon for a run, achilles still doing better each run and it should be back to normal soon based on the improvement.  Got harrassed for running without a shirt by a tough group...of 4th graders.  Turned around an had a discussion of being curteous!  (Boost)

Got word that I have an elite entry at St. George!

Runs With Moxie Miles: 6.00Addidas Boost Miles: 4.00Saucony Ride 3 2013 Miles: 6.00
Comments
From Summertime on Wed, May 07, 2014 at 18:15:40 from 96.18.166.62

I see you run a lot of two a days. Is it a program you are on to increase your mileage? Or is it away to increase your speed? I was super impressed with your Boston Marathon. A lot of work that paid off. Sometime I want to pick your brain on some training. Need to hook up with you sometime for a run or something.

From jtshad on Thu, May 08, 2014 at 06:50:31 from 141.221.191.225

I run two a days to get my mileage up to where I need it and try to stave off injury and fit it into my schedule.

Love to run sometime. We usually have a group run on Saturday morning's around 6am that starts on the corner of Sunnyside and 5th West (from the credit union parking lot).Come join us for a run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.300.000.000.0012.30

4:15am...ok, so my achilles is still a bit more sore than I thought.  5 VERY easy miles with Moxie along Sunnyside.  About the time I ended it was feeling better.  This one is bugging me.  (Ride 3)

7.3 miles at lunch in 51 minutes on a beautiful day around the river.  Achilles felt great!  (Fastwitch Red)

Busy day at work then Justin's conference track meet tonight...I am hopeful that he can run a breakout race if he believes in himself, embraces the pain and races his competition.

Very proud of Justin for running a huge new official racing PR of 5:25 in the 1600m!  He is learning to race and was in great position going into the last 200m and just got nipped by a couple of guys to finish 5th in a close race for 2 through 5.  He is learning how to dig and will find that closing gear.  He is building a very strong base to hit IFXC next year and excel.  He is going to be better the longer the distance and I can't wait to try to keep up with him.  Tomorrow...the 800m where he has the school record (broke the 19 year old record this season).

Runs With Moxie Miles: 5.00Saucony Ride 3 2013 Miles: 5.00Saucony Fastwitch 5 Red Miles: 7.30
Comments
From Mike Kirk on Fri, May 09, 2014 at 12:52:00 from 159.118.83.133

Eccentric heel drops helped me out a lot with achilles tendonosis.

Good luck!

From jtshad on Fri, May 09, 2014 at 15:25:32 from 69.20.183.178

Thanks. Missed you at Boston. How are you doing?

From Mike Kirk on Fri, May 09, 2014 at 17:44:43 from 159.118.83.133

I'm well. I decided to skip Boston because I wasn't super excited about travelling. I ran Robie again. Next up is a 50 k in SLC, Speedgoat. It has 11000 feet of climbing.

What's next for you? Are you doing RONR?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

I slept in and got up around 5:30am to run but it was crappy outside (windy, rainy, cold).  So I waited and went out after taking kids to school and getting Kami's orthodics (so she can run!).  10 miles in 1:12 in cool and very windy conditions.  I got a few raindrops but nothing that I thought I would get based on the clouds.  Tired and the achilles was mostly good.  (Mirage Red)

Hoping Justin can run strong in the 800m in these winds.

Saucony Mirage 2 Red 2014 Miles: 10.00
Comments
From Rob Murphy on Fri, May 09, 2014 at 22:12:42 from 24.10.249.34

Justin = Great kid.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.200.000.000.0016.20

6am...went out with Justin, Craig and Sheridan for a 10 mile run.  We ran through SRL and around the greenbelt and back.  Justin's first double digit run, 10 miles in 1:17...for a recovery run!  Good group to run with in the cool, windy weather.  After dropping Justin off at home, went out for a 5K with Moxie untimed.  Achilles is improving but still there.  (Fastwitch Red)

Went out later in the afternoon on a beautiful day with the kids.  I ran 1 mile with Justin and Katelyn then finished off 2.1 miles more with Justin. He ran 13.1 miles today!  Great day with my family!  (Mirage Red)

Runs With Moxie Miles: 3.10Saucony Mirage 2 Red 2014 Miles: 3.10Saucony Fastwitch 5 Red Miles: 13.10
Comments
From crhudman on Sat, May 10, 2014 at 09:59:15 from 69.92.59.211

Nice to run this morning thanks. Tell Justin good job that's a big step to hit double digits. He ran well.

From Summertime on Sat, May 10, 2014 at 10:10:39 from 96.18.166.62

Thanks for the run today. Always good to get out with fellow runners. Super impressed with Justin. Always awesome to hit the double digits!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

I woke up around 2am with a stomach ache and an outline in my head for a speech I am giving next week.  So up at 2:30 and spent a couple of hours drafting my speech.  A little bit of napping before the famil got up to celebrate Mother's Day breakfast with Kami then church.

We got home and Justin, Kami and I went out for a run to get Kami started on her training and to try out her new gear (Hoka shoes!).  3 miles with them then 1 more mile with Katelyn.  Now for dinner with my parents...a really good day if I can stay awake.  (Ride 3)

Saucony Ride 3 2013 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Skipped the morning run.  My ankle/achilles was still a bit sore and really swollen yesterday so I am wrapping/resting/icing it.  It feels better but looked bad last night.

5 miles around the greenbelt with Dan at about a 7:30 pace (he is tapering for Ogden) plus 1 mile back and forth from the office to the locker room (truck at the shop) for a total of 6 miles.  Ankle has been wrapped all morning and during the run and I felt it.  After the run and unwrapping it feels great! (Fastwitch Red)

Saucony Fastwitch 5 Red Miles: 5.00
Comments
From Summertime on Mon, May 12, 2014 at 15:42:02 from 96.18.166.62

I hope the ankle is on the mend. Sounds like you are taking care of it. Most people wouldn't know what to do if their vehicle was in the shop. I love how you just run where you need to go.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

4:30am...4 slow miles with Moxie.  My achilles was very bothersome this morning short I cut it short.  This issue is getting old now. (Ride 3)

7 miles in 47:50 on a beautiful day at lunch.  Easy fartlek run with some sub 6:30 intervals thrown in.  Leg felt great, almost not noticable at all!  Hope it keeps improving, seems to hurt the most at night and in the morning, classic sign of tendonitis. (Fastwitch Red)

3.25 miles at Community Park after work with Justin and Kami.  Kami is doing great trying to get back into running. (Mirage Red)

Runs With Moxie Miles: 4.00Saucony Ride 3 2013 Miles: 4.00Saucony Mirage 2 Red 2014 Miles: 3.25Saucony Fastwitch 5 Red Miles: 7.00
Comments
From Tom Slick on Tue, May 13, 2014 at 07:38:08 from 168.179.157.44

RICE it, Roll it and take some Advil! Injuries are no fun!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.255.000.000.0011.25

Decided to skip the morning run to let the achilles continue to heal (feeling way better).  I will run at lunch and after work with Justin.

Beautiful day at lunch for a run!  1M warmup, 5 mile MP tempo (6:20, 6:12, 6:18, 6:15, 6:15), 1.25M cooldown for 7.25 miles in 47:30.  Nice run and my achilles felt really good!  (Fastwitch Red)

4 miles after work around the neighborhood with Justin on a warm and sunny afternoon.  4 miles in 27:45 just having fun talking about our day and running.  I am very proud of his commitment and improvement (he had a great run at PE today!).  This is awesome...now working on getting Kami and Katelyn out here consistently!  (Mirage Red)

Saucony Fastwitch 5 Red Miles: 7.25
Comments
From shellberns on Wed, May 14, 2014 at 11:09:35 from 98.118.124.62

So glad the achilles is feeling better! Looks like your family will all be running together this summer. That's pretty awesome. Go Kami!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

4:30am...5 easy miles with Moxie along Sunnyside on a nice morning. Achilles still improving but feel it first thing in the morning...or it could just be I am old and tired! (Ride 3)

9 miles on a beautiful day at lunch.  Ran the greenbelt to BIll's Bike and Run to meet up with Gray for about half of the distance.  Nice time chatting and catching up running an  honest pace (sub 7:00).  Ankle/achilles felt good.  (Fastwitch Red)

Runs With Moxie Miles: 5.00Saucony Ride 3 2013 Miles: 5.00Saucony Fastwitch 5 Red Miles: 8.00
Comments
From Bob on Thu, May 15, 2014 at 20:53:22 from 67.176.195.62

Hope you shake the Achilles bug soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

5:15am...slept in and went out before the family got up on warm morning.  6 miles with Moxie along Sunnyside then I dropped her off and went back out for 6 more through SRL.  Got back home just in time to go out with Justin and Katelyn for just over a mile through the neigborhood.  Finished off 14 miles total at the end in 1:50 total time.  Easy pace throughout. Achilles is about 85% back to normal. (Mirage Red)

Good luck to all the racers this weekend! 

Runs With Moxie Miles: 6.00Saucony Mirage 2 Red 2014 Miles: 14.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

In Manhattan, MT to visit friends and go to our God son's confirmation this weekend.  Justin and I got out early on a beautiful morning for an 8 mile run on the country roads and through town just enjoying each other's company and talking.  Total time fo 1:02.  (Mirage Red)

We went to a track meet and two baseball games today to see our friends' sons compete. They are both very athletic and inspiring.  In between events, Justin and I ran around the block at the track meet for an additional 2 miles.(Boost)'

Addidas Boost Miles: 2.00Saucony Mirage 2 Red 2014 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Woke up with a bad head cold this morning so I went back to bed.  We went to church for our God son's confirmation then to a baseball game before heading home for the 3 hour drive.

Got home and it was just too windy and I was tired and still not feeling good so today is a day off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.356.000.000.0013.35

4:45am...6 easy miles with Moxie along Sunnyside.  Nice and easy feeling better than yesterday but very tired.  Achilles is 99%!  (Ride 3)

A beautiful day at lunch!  Wanted to get in a solid MP tempo effort...didn't go as planned.  1 mile wu, then 6 mile tempo but the pace was slow and hard and I could not breathe right (and a side stitch)...oh well at least the achilles is better the cold will go away soon.  Splits: 6:08, 6:12, 6:14, 6:08, 6:14, 6:20.  0.35 mile cooldown for 7.35 miles in 47:13 (6:25AP).  (Fastwitch Red)

Runs With Moxie Miles: 6.00Saucony Ride 3 2013 Miles: 6.00
Comments
From KristenRuns on Mon, May 19, 2014 at 11:32:47 from 68.15.2.98

Glad you are feeling better and that the Achilles is on the mend! When is your next race?

From SpencerSimpson on Mon, May 19, 2014 at 15:58:12 from 67.137.129.50

solid work brotha being sick. Hard to do as a solo effort also. you make it seem easy! MIH

From jtshad on Wed, May 21, 2014 at 07:06:24 from 141.221.191.225

Kristen, thanks my achilles is now 100%!

I am looing at running a HM this weekend at Redfish Lake,ID (my son will run his first HM!) and then a 50K on June 21 (River of No Return) in Challis, ID.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4:15am...6 very slow easy miles with Moxie along Sunnyside.  Feeling tired and sore, but the cold appears to be gone.  (Ride 3)

6 miles afterwork doing loops in the neighborhood around the swim center waiting for Katelyn to be done with swm team practice.  I just beat the heavy rain storm! (Fastwitch Red)

Runs With Moxie Miles: 6.00Saucony Ride 3 2013 Miles: 6.00Saucony Fastwitch 5 Red Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.505.000.000.0012.50

4:30am...6 untimed miles with Moxie along Sunnyside on a pleasant morning.  (Mirage Red)

6.5 miles at lunch in 41:15 on a beautiful day!  0.5M easy then into a MP tempo with a slight loss of focus in the middle then a slower 0.5M to cool down a bit.  Great run!  Splits: 6:22, 6;11, 6:15, 6:37, 6:18, 6:16, 6:29 pace for last 0.5M.  (Fastwitch Red)

Got an entry into the Redfish Lake Memorial Run half marathon...Justin and I are going to run it this weekend (his first Half marathon!).

 

Runs With Moxie Miles: 6.00Saucony Mirage 2 Red 2014 Miles: 6.00Saucony Fastwitch 5 Red Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Woke up at 4:15am to go run, let the dog out then sat down for a moment.  An hour later I woke up!  So no morning run (tired, right leg a bit fatigued too!) so I will get in a lunch run and/or one after work while waiting to get Katelyn at swim team practice.

10 miles in 1:11 on a beautiful day at lunch nice and easy.  I decided for one long run instead of two shorters one and will work late to make up for enjoying the beautiful noontime weather.  (Fastwitch Red)

3 miles with Justin afterwork...around the neighborhood easy just having a chat.  (Mirage Red)

Giving a talk at the National Honor Society Induction Ceremony tonight at one of the high schools in town, honored to be asked to talk about "character".

Saucony Mirage 2 Red 2014 Miles: 3.00Saucony Fastwitch 5 Red Miles: 10.00
Comments
From crhudman on Thu, May 22, 2014 at 15:52:23 from 69.92.59.211

You'll do great and enjoy that talk. Sounds fun.

From shellberns on Fri, May 23, 2014 at 11:52:38 from 98.118.124.62

I heard your talk at Compass was amazing. I can't think of a better person to talk about character.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Went out for an easy run with Moxie before the family woke up then back out with Justin and Katelyn for a mile before school.  (Ride 3)

Having lunch with the Wheatley's today!!

Runs With Moxie Miles: 5.00Saucony Mirage 2 Red 2014 Miles: 6.00
Comments
From Jon on Sun, May 25, 2014 at 18:46:30 from 107.203.52.135

Didn't Kory move away from Idaho?

Race: Redfish Lake Memorial Run Half Marathon (13.1 Miles) 01:22:05, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0013.100.000.0017.10

We made our way up to Alturas Lake yesterday to participate in a work weekend at Luther Heights Bible Camp.  Justin and I and Erik Teig registered to run the Redfish Lake Memorial Run Half Marathon this morning.  We got up, had breakfast and drove up to the Redfish Lake Lodge to pick up our registration and numbers and get Justin outfitted with a GoPro Chesty (got a free entry to wear it, he thought it would be fun for his first marathon).

We warmed up for about 2 miles then got to the line for the start.  Right from the gun it was Erik, Jacob Renz and I at the front.  It was more of a challenging course than I thought it would be at elevation (6,600 feet) with hills, single track, dirt and sand roads, asphalt...we had it all!  Erik pulled away at mile 2 when I started feeling the elevation and a hip twinge and he got a gap of about 20-30 seconds over the next few miles.  I was running in second with Jacob right behind me pushing pretty good.  At mile 8 we pop back onto the highway and my hips, which were feeling tight at mile 2, really start to bother me so I slow a bit and Jacob passes me about mile 8.5 and we run within about 10 seconds of each other.  At mile 10.5 I cross paths with Justin again as he is about mile 8.  I grab his arm warmers and stop for about 15 seconds to encourage him (he is not too happy at this point).  I push to catch back up to Jacob and am gaining but just run out of room and energy (and hip issues hurt a bit).  Finish the race and run back out to find Justin at mile 12...he is not liking life or me!  He finishes really strong!

I am proud of Justin and we had some fun running in a beautiful location though the race was slow!  Had a great lunch then drove back to the camp to put in a full afternoon of moving logs and slash to clear out the location for the new lodge.  What a great day!!!  (Fastwitch Red)

Saucony Fastwitch 5 Red Miles: 17.10
Comments
From Bob on Mon, May 26, 2014 at 14:59:14 from 67.176.195.62

Sounds like a fun run.

From Rob Murphy on Mon, May 26, 2014 at 16:29:43 from 24.10.249.34

Sounds like a great race!

Where's Justin's race report?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles with Erik and Paul up the road to the trailhead by Alturas Lake.  A bit sore and tired from the race and working yesterday.

Another full day of moving logs and slash...great service time and fun at camp!  Man, they serve great food here!  Very tired and hit the rack early tonight.  (Fastwitch Red)

Saucony Fastwitch 5 Red Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles with Erik and Micah down the road then some great single track around the backside of Alturas Lake..over logs, through snow, etc.  Very tired and heading home today.  Really great time at camp!  (Fastwitch Red)

Saucony Fastwitch 5 Red Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

4:30am...6 easy untimed miles with Moxie along Sunnyside.  Ran with Alana and Sarah for a short bit.  Very tired this morning after the full weekend and lack of sleep, Moxie is "readjusting" to home after the kennel over the weekend...not fun cleaning up after her messes in the basement this morning.  (Ride 3)

3 miles with the family in evening after dinner.  1.5 miles with Katelyn (wearing her new Fastwitch shoes!) and then with Kami and Justin to finish it off on a very pleasant evening.  Cool to have us all running!  (Boost)

Runs With Moxie Miles: 6.00Addidas Boost Miles: 3.00Saucony Ride 3 2013 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.000.000.0015.50

4:30am...5.25 easy untimed miles with Moxie along Sunnyside.  Tired and right hip a bit tight this morning so I cut it short and will run longer at lunch.  (Tangent 4)

7.25 miles at just over 7:00 pace around the greenbelt at lunch on a beautiful day for a run.  Still lacking energy to go fast today.  (Mirage Red)

3 miles after dinner with Justin really easy.  VERY bad heartburn made this a pretty bad run but fun to run and talk with Justin. (Boost)

Addidas Boost Miles: 3.00Saucony Tangent 4 2014 Miles: 5.25Saucony Mirage 2 Red 2014 Miles: 7.25
Comments
From Rob Murphy on Wed, May 28, 2014 at 20:54:31 from 24.10.249.34

Nice triple!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Got up and dressed and out the door with Moxie.  But by the end of the block my hips were so tight I just turned around and went back to bed for another hour.  Hope to get in a run later.

8 miles on a beatiful day.  No hip pain but also didn't push it hard so this was just an easy enjoyable run.  (Mirage Red)

Saucony Mirage 2 Red 2014 Miles: 8.00
Comments
From KristenRuns on Thu, May 29, 2014 at 10:34:53 from 68.15.2.98

Oh no! Do you think all these little niggles you are experiencing are remnants of Boston?

From jtshad on Thu, May 29, 2014 at 10:38:45 from 141.221.191.225

Yeah, and being old! Just the normal stuff I am not too worried. Thanks for checking in!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.658.250.000.0014.90

I slept in this morning and went out for 1.25 miles with Katelyn before school.  After dropping off the kids, I went out at 9am for a easy MP tempo run and finished off 8.25M is 52:45 (6:23ish) through SRL and back home.  Now for a day off to do stuff with Kami and run with Justin this afternoon.  (Fastwitch Red)

3 miles around Community Park with Justin and Kami then another 1.4 miles solo around the neighborhood.  Test driving some Hoka Stinson Trail shoes for the potential to run with at RONR.  (Hoka Stinson Trail)

Saucony Fastwitch 5 Red Miles: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Got out for a training prep run for RONR 50K.  I wore my Nathan hydration pack, Xodus shoes and other trail running sundries for this run.  I met Lynette for 10 miles, then ran solo for the next 5 miles mostly on the trail portion around the Community Park.  I ran home and picked up Justin to help me through my last 5 miles at the trail again.  I was beat by the end of 20 miles in 2:42 (wanted to go 25 buy my hips were on fire!).  (Xodus)

Straight into yard work and cleaning the garage this afternoon (and taking camp trailer in for service).  A busy day..time for an Alaskan Ale with the neighbors!  

Saucony Xodus 2011 Miles: 20.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Met Marlin and Gray early and we drove to Pocatello for a trail run on City Creek trail.  That was fun and challenging and lots of elevation.  Tried the Hoka Stinson Trail...nope!  I do not feel stable in these either going up or down the trail.  10 miles in 1:33 as a training run for RONR.  Revising our estimate for the race after this one.  I had one light turn of my left ankle but it is feeling ok.  Man, I am tired after these last two days!   Great run boys!

Lots of work around the house rearranging to move Justin's room.  I am very sore and tired...my hips and ankle hurt.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.300.000.000.003.30

No run this morning. My ankle is feeling ok but my hips are so sore.  Maybe a run at lunch if time allows otherwise after work.

3.3 miles around Freeman Park at the lunch break during my training today.  Nice day out...hips are really sore from the weekend.  (Mirage Red)

Saucony Mirage 2 Red 2014 Miles: 3.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

4:30am...hips still a bit tight so just an easy run with Moxie along Sunnyside.  More training (all week) so a short run at lunch then with Justin after work.  Last week of school for the kids!  (Ride 3)

4.3 miles at lunch in 28:40...had to get out of my boring class.  (Mirage Red)

3 miles at Community Park running with Kami and Justin...Kami ran the whole way and did not stop! (Boost)

Runs With Moxie Miles: 6.70Addidas Boost Miles: 3.00Saucony Ride 3 2013 Miles: 6.70Saucony Mirage 2 Red 2014 Miles: 4.30
Comments
From Curt on Tue, Jun 03, 2014 at 05:56:02 from 71.209.54.149

Your three-a-days are really making me feel lazy.

From Rob Murphy on Tue, Jun 03, 2014 at 20:42:27 from 24.10.249.34

Our kids finished today. I'm done tomorrow.

Summer!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:30am...6 miles with Moxie along Sunnyside.  No hips discomfort.  (Ride 3)

5 miles at lunch around the river in 33:40.  (Mirage Red)

Runs With Moxie Miles: 6.00Saucony Ride 3 2013 Miles: 6.00Saucony Mirage 2 Red 2014 Miles: 5.00
Comments
From KristenRuns on Thu, Jun 05, 2014 at 15:31:15 from 68.15.2.98

glad to hear the hips are feeling better. you might try this yoga DVD called Yoga for Athletes. I've had to buy it 3x now because I've lent it out and never got it back. The first 25 minutes are all about the hips, and it's the best yoga instruction I've seen on video.

http://www.amazon.com/Yoga-Athletes-Kimberly-Fowler/dp/B000F1HX1I/ref=sr_1_6?ie=UTF8&qid=1402003802&sr=8-6&keywords=yoga+for+athletes

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today, too much stuff going on at work and at home.  What day (since about 9pm last night).  Tough time but learning experience.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

5am...6 easy untimed miles with Moxie.  Nearly didn't get out for this one. (Ride 3)

Runs With Moxie Miles: 6.00Saucony Ride 3 2013 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

6am...met Curt and Craig for a run this morning.  8 miles with the guys through SRL and back in about 60 minutes.  Dropped off Curt and went by home to pick up Justin and Moxie for the rest of the run to finish off 13.25 miles in 1:39.  (Mirage Red)

Runs With Moxie Miles: 5.00Saucony Mirage 2 Red 2014 Miles: 13.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Marlin and I drove to Pocatello to run the City Creek trail again this weekend.  10 miles in 1:31...much more fun and easier than last week mostly due to the right shoes!  Thanks Marlin for a nice run this morning!  (Xodus)

All day today spent moving my High school son down to the basement and all the reorganzing and cleaning that comes with it...tired and hungry!

Saucony Xodus 2011 Miles: 10.00
Comments
From Marlin on Sun, Jun 08, 2014 at 20:04:46 from 71.37.172.4

Thanks Jeff for going with me, I had a great time and the run was much better today

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.751.500.000.0013.25

4:30am...6 easy untimed miles with Moxie along Sunnyside.  (Ride 3)

5 miles at lunch with DanS in 38:15 for a nice easy run with a good friend.  (Mirage Red)

2.25 miles with Justin in the early evening around the neighborhood in 15:50.  Nice night, great to get out with my son.  (Boost)

I was asked last week to pace the 3:30 group at Teton Dam Marathon this weekend and thought it would be an ok training run for RONR...plus getting paid.  Today I had to call the people asking me to do it for some logistics and I was told that I was now pacing the 4:00 group...because some guy from Utah didn't want to run that slow.  Neither do I...as a local resident and 5 time podium finisher (1st, 2nd, 2nd marathon, 1st twice in HM) I would have thought I would have been given some consideration and treated with manners.  Now, I am up for a good training run this weekend on my terms and spending the time with my family!   Not doing TDM again.

Runs With Moxie Miles: 6.00Addidas Boost Miles: 2.25Saucony Ride 3 2013 Miles: 6.00Saucony Mirage 2 Red 2014 Miles: 5.00
Comments
From JimF on Tue, Jun 10, 2014 at 06:34:07 from 98.222.218.178

I understand your feelings about the pacing. Sounds like you have a better option now!

From crhudman on Tue, Jun 10, 2014 at 17:03:28 from 69.92.59.211

Wow.

From Jason D on Wed, Jun 11, 2014 at 22:34:44 from 24.1.80.94

Good for you, Jeff. Pacing is one of those activities where you put back into running for the sake of the sport, but I think it also has to be at least negotiated! 8:00 pace would have been difficult enough I think given that you rarely run, what, much slower than 6:45-7:30 for easy runs?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.005.000.000.006.00

6 miles at lunch in 39:30.  1 mile easy with DanS then 5 miles tempo at slow MP.  (Mirage Red)

What a day...what a week!

Saucony Mirage 2 Red 2014 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

5:00am...6 miles with Moxie along Sunnyside.  Ran into Curt and finished off the last 3 miles together.  (Fastwitch Red)

Wanted to get in another run today, didn't have time at lunch nor after work.

Runs With Moxie Miles: 6.00Saucony Fastwitch 5 Red Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.255.000.000.0013.25

4:30am...6 easy untimed miles with Moxie along Sunnyside.  (Ride 3)

7.25 miles in 47 minutes (6:28 AP) around the greenbelt on a warm day at lunch.  1 mile warmup, 5 mile MP tempo in 31 minutes (6:12 AP), 1.25 mile cooldown.  Good run but had a side stitch and hip twinge at certain points. (Mirage Red)

Runs With Moxie Miles: 6.00Saucony Ride 3 2013 Miles: 6.00Saucony Mirage 2 Red 2014 Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.500.006.70

6am...Justin and I went to Freeman Park and ran the Tiger/Grizz XC course twice then 10 100m strides at the end.  He learned how tough the course is and the second time he ran in his spikes to get used to them.  Good way to start the summer so we can see the improvement.  (Fastwitch Red)

My daugther ran the 400m and 800m at the Hershey track meet today, very proud of her!

Saucony Fastwitch 5 Red Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.700.000.000.0016.70

6am...15.1 miles with Craig through SRL and around the greenbelt then up and down Sunnyside in 1:50 on a cool and windy morning. Good run with a great friend just talking and enjoying the company...glad I am not running TDM today.  (Fastwitch Red)

1.6 miles with my daughter around the neighborhood on a vastly improved weather morning.  (Boost)

Addidas Boost Miles: 1.60Saucony Fastwitch 5 Red Miles: 15.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

7:45am...I slept in a bit today and waited for the temperature to warm up (39 degrees when I awoke).  7 miles with Moxie along Sunnyside on a beautiful morning in 48:50.  Then back home and my family and I went to Community Park to run laps around the path and I finished off 4.25 miles running with each person.

Now for a BBQ today with my parents and uncle and Aunt who are visiting from California.  A good Father's day!  (Mirage Red)

Runs With Moxie Miles: 7.00Saucony Mirage 2 Red 2014 Miles: 11.25
Comments
From KristenRuns on Mon, Jun 16, 2014 at 00:09:22 from 174.65.109.89

Happy father's day! I am shocked to see that temps were in the 30s! Wowza!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4:30am...6 easy untimed miles with Moxie along Sunnyside.  Back was stiff today, nearly didn't make it out and I did not think I would make 6.  (Ride 3)

6 miles in 43:51 at lunch on a cool and windy day.  Ran the first 3 miles with Dan then solo the rest of the way.  Now to start to taper for Saturday's race.  (Mirage Red)

Runs With Moxie Miles: 6.00Saucony Ride 3 2013 Miles: 6.00Saucony Mirage 2 Red 2014 Miles: 6.00
Comments
From Marlin on Mon, Jun 16, 2014 at 13:56:34 from 159.118.143.94

Nice run Jeff, looking forward to this weekend

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles in 42:50 at lunch on cool and windy day.  Tapering and not feeling 100%...(Mirage Red)

Saucony Mirage 2 Red 2014 Miles: 6.00
Comments
From Jason D on Wed, Jun 18, 2014 at 07:50:53 from 24.1.80.94

Tapering blues? Shoot over to Paul's blog; he's probably throwing confetti :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

5:00am...4 easy untimed miles with Moxie along Sunnyside on a cool and windy morning.  Taper mode.  (Ride 3)

Runs With Moxie Miles: 4.00Saucony Ride 3 2013 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

I slept in and went out with the kids on a nice morning.  2 miles really easy with Katelyn helping her with her form then back out for 4 more with Justin easy having a good talk. 6 miles total for a easy taper day. (Fatwitch Red)

RONR...here we come...nope!  My truck has a broken fuel pump and would not start today.  Can't get it fixed til next week and I don't want to test it to tow the trailer 200+ miles each way.  So, not going to RONR as this was going to be a family camping weekend too.  No camping, I don't want to go up without my family.  

Saucony Fastwitch 5 Red Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
27.000.000.000.0027.00

I slept in and went out for a run at 6:15am with Moxie along Sunnyside. Easy to start then a decent pace for a few miles before running into Andrea and doing about 6 miles with her. 11.15 miles total before stopping by home and grabbing the family to run at Community Park. 3 miles with Katelyn and Kami then Justin and I went out to finish off 8 miles for him and I went solo to finish 8.85 for 20 miles of running for the morning. Fastwitch is my next marathon shoe.(Fastwitch Red).

In the early afternoon Kami and I went out for a solid 30 mile bike ride at 18MPH average through the roads towards Shelley. Great time with her but tough battling the headwind that developed.

Finished off the day with the family watching "Captain America: The Winter Soldier" tonight...good movie!

Saucony Fastwitch 5 Red Miles: 20.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

I met Craig at the corner at 6am and we ran a 10 mile river loop back to our house. We picked up Justin and ran 5 more for a total of 15 miles in 1:55.

Went out with Kami for a bike ride after breakfast and we rode 20 miles at an average 19MPH.

Yardwork and mowing lawn...I am tired!

Pool time with Katelyn...now for the beer! A good day!

Saucony Mirage 2 Red 2014 Miles: 15.00
Comments
From Rob Murphy on Sat, Jun 21, 2014 at 13:54:19 from 75.134.145.181

You have a pretty big lawn too. Count it as cross training!

From Bob on Sat, Jun 21, 2014 at 19:50:25 from 50.178.92.40

Appears more than one brewski is in order.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

6:15am...5 easy untimed miles with Moxie before church. (Boost)

2 miles with Katelyn around the neighorhood after church and before the pool, BBQ and World Cup Soccer (USA vs. Portugal). (Bikila)

Good job to all my friends who ran RONR and Scenic River Classic yesterday!

Runs With Moxie Miles: 5.00Vibram Five Finger Bikila Miles: 2.00Addidas Boost Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:45am...4 easy miles with Moxie along Sunnyside on a cool and breezy morning.  Almost was run over by a cyclist on the path who I did not know was there...nice warning!  I thought I was going to run a tempo with Justin after this but he did not want to get up.  (Fastwitch Red)

7 miles in 47 minutes around the greenbelt.  I saw my family down by the falls and got to say goodbye to my Aunt and Uncle who have been here visiting from San Francisco and are leaving today.  Nice mid day pick me up!  (Mirage Red)

Truck in shop (again).

Runs With Moxie Miles: 4.00Saucony Mirage 2 Red 2014 Miles: 7.00Saucony Fastwitch 5 Red Miles: 4.00
Comments
From Bob on Mon, Jun 23, 2014 at 13:32:17 from 70.194.64.29

Man, sure could use some of that "cool and breezy" here! Nice runs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Missed my morning run (perfect morning too!) due to oversleeping and a really locked up back.  Try to get a lunch run and maybe after work while my daughter is swimming.  Her birthday today, she turns 12 and I am a very proud father.  Happy Birthday, Katelyn!

5 miles on the desert in 33:45 (6:45 AP) on a nice day (cooler, cloudy, light breeze).  Legs were loaded and tired and my knee was still a bit twingy from soccer with the kids the last two days.  Maybe only run today.  (Mirage Red)

Saucony Mirage 2 Red 2014 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.003.500.507.00

No run this morning, feeling crappy and back still hurting.  Taking day off from work (or most of it) to get it unlocked.

I went to work after all to get some things done and because my back was feeling better.  After work, I went ot the track to do a workout while waiting to pick up Katelyn from swimming.  0.5M warmup then ladder work...0.25, 0.5, 0.75, 1,0, 0.75, 0.5, 0.25 miles with 1 lap in between.  Paces for segments: 5:13, 5:22, 5:42, 5:45, 5:40, 5:35, 4:58.  Not what I wanted but I was still a bit tight and tired.  7 miles total in 43:20.  (Mirage Red)

Saucony Mirage 2 Red 2014 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4:20am...6 easy miles with Moxie along Sunnyside on a perfect morning, even a light rain at the start.  Feeling better than yesterday but still a bit stiff.  (Ride 3)

6 miles on a nice day at lunch in just over 42 minutes (including a slower 7:45 first mile).  Nice easy run.  (Mirage Red)

Saucony Ride 3 2013 Miles: 6.00Saucony Mirage 2 Red 2014 Miles: 6.00
Comments
From Curt on Thu, Jun 26, 2014 at 06:00:13 from 71.209.54.149

It was good to see you out there this morning. Looking forward to tomorrow.

From KristenRuns on Thu, Jun 26, 2014 at 23:01:05 from 174.65.109.89

I am always hounding you about yoga...sorry...sounds like could be tight hamstrings? or maybe all that yard work last week. ;)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.100.000.000.0016.10

5am...met Curt at the corner for a fun 8 mile run just catching up after a couple of weeks.  Nice conversation and morning.  Ran 2 more solo miles for 10 miles in 1:17.  

After the kids awoke I took each one of them out for a run.  2 miles with Katelyn (who did great this morning) and Justin for 4.1 miles in 31:26.  Nice easy running on a cool, cloudy and windy day.  (Boost)

Addidas Boost Miles: 16.10
Race: To Bone and Back 40 Mile Relay (5 Miles) 00:32:30, Place overall: 4, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.005.000.000.0015.00

5:45am...3 miles with Moxie for a easy warmup before our relay. Also, she needed to get out.

On the To Bone and Back 40 mile relay. Justin and I ran on the Sock and Sole team.  Justin ran leg 1, I ran leg 4.  Justin and I ran a 1 mile warmup.  Leg 4 has tough uphill and it was into a 30MPH headwind which sucked.  5 miles in a slow 32:30.  Moved us up from 4th to 3rd during our leg (which we lost back on the next leg).  I ran 2 miles with Beau on leg 6 and 2 miles with John on leg 7 on the downhill.   Our team finished the 40 miles in 4:52.  Thanks to Ron and Gray for asking us to be on the team, we had fun and it was a confidence booster for Justin.  Overall 13 miles for the day.  (Mirage Red)

2 more miles after dinner with Katelyn easy around the neighborhood.  (Bikila)

Vibram Five Finger Bikila Miles: 2.00Saucony Fastwitch 5 Red Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

6:45am...I slept in and went out for an easy 4 mile run with Moxie before going for a ride with Kami.  We got out about 8am before the wind started up.  South to Shelley up and down the hill near Craig's house then out to the foothills and up Iron Rim.  Started heading home and the wind showed up for a 15MPH headwind most the way home.  Overall 41 miles at a mild average speed.  Great getting out with my hot and athletic wife on a nice morning to exercise!   Now to hang with the kids and watch some World Cup soccer with Justin.  (Fastwitch)

2 miles with Katelyn after dinner then a great game of soccer in the backyard..kids vs. parents ended in a tie!  (Bikila)

Runs With Moxie Miles: 4.00Vibram Five Finger Bikila Miles: 2.00Saucony Fastwitch 5 Red Miles: 4.00
Comments
From Steve on Sun, Jun 29, 2014 at 19:39:25 from 50.198.46.21

Hot and athletic. Good combination! :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:30am...4 slow untimed miles with Moxie.  Everything was a bit sore and stiff this morning so just a run to get the dog out.  (Ride 3)

6 miles in 43:25 on a beautiful day at lunch.  I was thinking about speedwork or a tempo run, but I was just too stiff and sore so and easy run instead.  Trying to decide if I can fit a HTC run in my schedule in August?  (Mirage Red)

Runs With Moxie Miles: 4.00Saucony Ride 3 2013 Miles: 4.00Saucony Fastwitch 5 Red Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

5:30am...too tired and stiff to get up at 4am, so I slept in and went out a bit later.  5 easy but honest paced miles (untimed) with Moxie on a beautiful morning for a run.  (Boost)

6 miles on a beautiful day at lunch in 45 minutes.  Bad GI issues and my back has been hurting all day and started to act up around mile 3.  Not as fun as I was hoping this one would be.  (Mirage Red)

After dinner, ran 2.25 miles with Katelyn through the neighborhood.  Back is very stiff but feels better running than sitting.  Work is killing my back right now.  (Bikila)

Runs With Moxie Miles: 5.00Vibram Five Finger Bikila Miles: 2.25Addidas Boost Miles: 5.00Saucony Mirage 2 Red 2014 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

5:45am...overslept, tired and back is still sore.  Went out for an easy 4 miles with Moxie on a beautiful morning.  (Ride 3)

10K at lunch in 46:40 running with DanS on a warm day.  Nice to have the company and just chat while moving through the miles around the greenbelt.  Glad today is the last workday for the week! (Mirage Red)

1.3 miles with Katelyn after dinner running through the neighborhood to the soccer game at the school.  She is doing so great...having fun and getting faster.  (Boost)

As of today, have run enough miles this year to make it from Idaho Falls to Birmingham, AL (will stop by to visit Adam W!).

Runs With Moxie Miles: 4.00Addidas Boost Miles: 1.30Saucony Ride 3 2013 Miles: 4.00Saucony Mirage 2 Red 2014 Miles: 6.20
Comments
From Superfly on Wed, Jul 02, 2014 at 08:48:50 from 64.255.82.18

Solid week so far man. Good job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

6am...5 miles with Moxie on a beautiful morning.  Ran into Curt and Andrea and ran with them for most of the run.  Got home, dropped of Moxie and went back out with Justin for an easy 6 miles through SRL in 48 minutes.  Lots of flying ants and jerk drivers this morning but great time running and talking with Justin.  A great start to a holiday weekend!  (Boost)

2 miles with Katelyn around the neighborhood at 9am (she slept in late!) very slow as her legs were sore.  (Bikila)

Runs With Moxie Miles: 5.00Vibram Five Finger Bikila Miles: 2.00Addidas Boost Miles: 11.00
Comments
From KristenRuns on Thu, Jul 03, 2014 at 10:43:43 from 68.15.2.98

Moxie has run enough miles for The Incredible Journey...a few Journeys actually. ;)

Race: FireKracker 5K (3.11 Miles) 00:17:14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.110.0010.11

Just and I ran over the park for the race and I ended up with about 1.5 mile warmup.  Looking to be a fast group of runners this morning.  I hoping to push/pull Justin to a fast time (which he did!).  My usual experience at this race...ok first mile, sucky second, ok third.  Thought I had sub-17 today but slowed a bit more in the last stretched and ran 17:14 for my usual range.  Our team got second place but since we were on a team they pulled us out of individual awards (sucks!) even though we all ran in the money, we got none except for the team cash...drat!  Ran a few miles cool down, then ran to my friend Lindy's house to watch the parade.  Afterwards, finished off 1 more mile at home with Justin to finish over 10 miles for the day.

Now for a BBQ with the family on a great holiday!  (Tangent)

Saucony Tangent 4 2014 Miles: 10.11
Comments
From Rob Murphy on Fri, Jul 04, 2014 at 11:57:28 from 24.10.247.181

Good, solid 5k time.

Happy 4th!

From sflores on Sat, Jul 05, 2014 at 09:09:20 from 69.140.104.149

looking strong...I have been MIA. But I am back at it. I hope all is well!

From steve ash on Sat, Jul 05, 2014 at 09:25:45 from 174.52.33.62

Congratulations Jeff, that is a really good time.

From Katelyn on Sat, Jul 05, 2014 at 11:14:15 from 69.20.183.178

good job dad. you are a great coach!

I LOVE YOU!!!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.100.000.000.0017.10

Slept in after a late night at the fireworks at the river and at the neighbors.  Went out around 6:30 with Moxie for a casual 10 miles in 1:12.  Then had some coffee with Kami and went out for another 5k with her in 27:27.  Now about to take the kids out for some miles (2 with Katelyn, 4 with Justin)!  I am tired and hungry.  (Fastwitch Red)

Runs With Moxie Miles: 10.00Saucony Fastwitch 5 Red Miles: 17.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

We spent the day in Grand Teton National Park and rode from Moose to Jenny Lake.  A great day with the family in beautiful country for a 14 mile bike ride.  Katelyn was having a ball and we all had a great time.  Now I am hot and tired and ready to relax.  

Comments
From Steve on Mon, Jul 07, 2014 at 08:27:36 from 66.87.127.145

I rode this on bikes with my dad a few times in high school, great memories. Awesome family thing to do.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

4:30am...4 miles easy with Moxie, sore back and tired.  Got home to say goodbye to Kami and drop off the dog then back out for 2 more for 6 miles total.  Back out for 3 miles with the kids in 31:30...kids were talking about books and laughing the whole time...a great run!!!   (Ride 3)

No lunch run, had our work group summer picnic instead.

Runs With Moxie Miles: 4.00Saucony Ride 3 2013 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:30am...7 utimed miles with Moxie along Sunnyside.  Curt beat me out this morning as I saw him on his way back!  Great morning, a bit tired...need to get more sleep and more speed work in my training.  (Ride 3)

No lunch run, too busy at work.

3 miles in the blast furnace outside afterwork in 21:31.  It was hot!  (Fastwitch Red)

Runs With Moxie Miles: 7.00Saucony Ride 3 2013 Miles: 7.00Saucony Fastwitch 5 Red Miles: 3.00
Comments
From crhudman on Tue, Jul 08, 2014 at 13:31:04 from 69.92.59.211

I hear the busy at work theme. That's been me the last couple of weeks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.005.000.000.0012.00

4:30am...6 easy miles with Moxie along Sunnyside.  I tried to get up earlier (4am) to run with Curt and even I could not make it happen this morning!  (Ride 3)

6 miles on a very hot and windy day at lunch.  I wanted to do a bit of a tempo today...kinda got there.  1 miles easy then 5 miles in a pretty weak 32:38.  The heat and headwind made this one tougher than it should have been.  Oh well, move on.  (Mirage Red)

Runs With Moxie Miles: 6.00Saucony Ride 3 2013 Miles: 6.00Saucony Mirage 2 Red 2014 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.100.000.000.0014.10

4:15am...7 easy untimed miles with Moxie along Sunnyside.  Just my normal early morning start to the day on a warm and humid morning with some light rain at times. Back a bit stiff again. (Ride 3)

A stress reliever run at lunch today.  Started off pretty easy with Ron for little over a mile then ran into Gray shortly afterward and ran around 4 miles with him at a faster clip.  Finished off 6 miles in 41:45 with an extra lap through the park.  Hot out today.  (Mirage Red)

1.1 miles with Katelyn in the evening around the neighborhood in 10:45...she is getting faster and having fun!  Bad chafing...ouch! (Bikika)

 

Runs With Moxie Miles: 7.00Vibram Five Finger Bikila Miles: 1.10Saucony Ride 3 2013 Miles: 7.00Saucony Mirage 2 Red 2014 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.001.000.0010.00

7:30am...Justin and I made a failed attempt at a speed workout today.  Went to the Hillcrest track and were planning on a good number of 400m repeats.  Justin made 2 (legs fatigued from yesterday's 14 miles!) and I made 4 at 73 avg. and shut it down.  Legs got loaded up everytime at 200m and it just was not working.  So we finished off around 6 miles together running through Ammon and talking.

Got home and took Katelyn out for 3 solid miles through the neighborhood then finished of solo to 10 miles.   Did some yardwork and now wil be off to look at a new range/oven as ours seems to be going out (not keeping temp, gas smell using oven).  

Recap this year on household repairs:  water heater, garage door, paint jobs on cars, new brakes, new fuel pump, new camper batteries, new bearing and ankle repack on camper, new door lock, and now a new range!   I guess it is only money.  

Saucony Fastwitch 5 Red Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.008.000.000.0017.00

6am...met Craig at the corner and we ran a greenbelt loop and kept a very honest pace.  9 miles with Craig catching up on things and finished off to 11 miles in 1:15.  Felt good to press the pace for some miles. 

4 miles later with Justin and Moxie through the neighborhood easy except the last 0.25M where he pushed to 5:15 pace...man he is getting fast!  (Boost)

2 more miles with Katelyn around the neighborhood before heading to the pool for some family fun.  (Bikila)

3 mile bike ride with Katelyn!

Runs With Moxie Miles: 4.00Vibram Five Finger Bikila Miles: 2.00Addidas Boost Miles: 15.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0014.000.000.0015.00

I met Gray at the store at 5:30 and we drove to the top of the hill to preview and check the length of the proposed IFHM course.  Started off easy but ended up running a very solid and steady pace (14 miles in 1:30, 6:25 avg.).  We went easy on the 6 miles of downhill and maintained about the same pace through the rest of the flat sections.  Course measured long so Gray will have to adjust at the top or through Tauphaus Park.  Nice way to start the week and end my 45th year.  (Mirage Red)

3 mile bike ride with Katelyn and watching the World Cup Final with Justin.

Another 3 mile bike ride with Katelyn and Kami after dinner with my parents.  Nice to get out and exercise with the family!

Saucony Mirage 2 Red 2014 Miles: 14.00
Comments
From Steve on Sun, Jul 13, 2014 at 11:01:24 from 66.87.79.115

Nice run. Man, you're old. :-)

From Jason D on Sun, Jul 13, 2014 at 14:13:55 from 68.80.27.222

Cheers and best wishes in the 46th, Jeff.

From Rob Murphy on Sun, Jul 13, 2014 at 14:36:28 from 24.10.247.181

Happy birthday!

I was just contemplating my impending 50th while on my short little run today.

From steve ash on Sun, Jul 13, 2014 at 16:44:39 from 174.52.33.62

Happy Birthday Jeff and keep running strong.

From KristenRuns on Sun, Jul 13, 2014 at 22:07:01 from 174.65.109.89

Nice! Happy Birthday! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

Taking the day off for a few things around the house so I slept in and went out for a 4.6 mile run with Kami for my 46th birthday.  Great time! Ran from home to Community Park with a loop and back.  She did great and her foot did not bother her.  

Another run with the kids, 2.3 miles with Katelyn and 4.6 with Justin.  Fun times! (Fastwitch Red)

 

Runs With Moxie Miles: 4.60Saucony Fastwitch 5 Red Miles: 9.20
Comments
From Adam RW on Tue, Jul 15, 2014 at 06:10:35 from 164.111.230.198

Happy Birthday!

From Sasha Pachev on Tue, Jul 15, 2014 at 07:26:33 from 192.168.1.1

Happy birthday!

From Mauri on Tue, Jul 15, 2014 at 07:42:36 from 70.208.1.156

I love hearing about Kami running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

Just too tired and sore to get out this morning so I will go at lunch and this evening with Katelyn.

7.2 miles around the greenbelt at lunch on a warmish morning. Still sore in quads/glutes so this was very easy (7:23 AP).  Hope to start feeling less sore tomorrow.  (Mirage Red)

2 miles with Katelyn in 20 minutes...she is getting faster and stronger!  (Bikila)

Vibram Five Finger Bikila Miles: 2.00Saucony Mirage 2 Red 2014 Miles: 7.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.501.500.000.0011.00

4:30am...5 easy untimed miles with Moxie along Sunnyside.  (Ride 3)

6 miles in 42:40 (7:06 AP) at lunch.  Ran 4.5 miles with Dan at about a 7:15 pace then picked it up for the last 1.5 miles to MP.  Legs feeling better, just in time to get ready for the HM this weekend.  (Mirage Red)

Runs With Moxie Miles: 5.00Saucony Ride 3 2013 Miles: 5.00Saucony Mirage 2 Red 2014 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

5:00am...3 easy untimed miles with Moxie along Sunnyside.  I was not going to go out (tired, hips tight) but it was too nice and Moxie needed the run.  Tapering for the HM.  (Ride 3)

I was slammed at work today and had no time for a run (or even lunch!).  Went for a beer after work then just didn't feel like getting out so this is it for today...one of those days.

Runs With Moxie Miles: 3.00Saucony Ride 3 2013 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.001.000.008.00

7am...slept in and went out later for an easy progression run with Moxie along Sunnyside.  4 easy miles in 28:04 just to get out.

Went to the gym to help Kami with her weight workout (did some light reps too) and ran a tempo mile on the TM (5:30).  Got home and went out for a run with the kids and ran 3 miles with Katelyn.  Ready to race tomorrow. (Ride 3)

Runs With Moxie Miles: 4.00Saucony Ride 3 2013 Miles: 8.00
Race: Kelly Canyon Half Marathon (13.1 Miles) 01:16:19, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.5013.600.000.0016.10

Justin and I ran the Kelly Canyon half marathon this morning.  We drove to Ririe then caught a ride to the start with Pat (RD) and helped hand out race numbers/packets before the start.

There were some good recreational runners there today.  Gray showed up after being in California until late last night to push the pace today.  He and I went out from the start and stayed within about 10-100m of each other for the whole race.  I just could not close the gap and he beat me by about 30 seconds and I think he broke my course record.  Fun race, fast first 3 miles, then a flat followed by a short but steep hill.  More downhill then mostly flat the rest of the way back to Ririe Park.  Felt like I got into a groove but could not get consistently to the next gear without my calf twinging so I just kept as consistent as I could with a few surges to keep the gap with Gray steady.  Fun run today...I beat my 2010 time and was just off my 2009 CR!  Justin did awesome...he had a HUGE PR and had a fun time!  This is a great race!

Splits: 4:58, 5:08, 5:34, 6:08, 5:49, 6:06, 6:01, 5:54, 6:02, 5:58, 6:04, 6:02, 6:06, 0:29 (0.1M).

2 miles with Katelyn and Moxie around the neighborhood.  (Fastwitch Red)

Spent the afternoon at the Melaleuca company picnic in the hot (but windy) weather...got to hang out with Marlin and Mauri and Katelyn had a great time.  We are all tired now.

Saucony Tangent 4 2014 Miles: 16.10
Comments
From emruns on Sat, Jul 19, 2014 at 12:19:56 from 65.130.145.153

Nice half!

From Jason D on Sat, Jul 19, 2014 at 12:42:01 from 68.80.27.222

Nicely done! So great to see people running faster than they were in years past.

From crhudman on Sat, Jul 19, 2014 at 13:09:38 from 69.92.59.211

Good job

From Rob Murphy on Sun, Jul 20, 2014 at 21:41:16 from 24.10.247.181

4:58 for the opening mile! Holy cow.

Great race. I'm really impressed with Justin's time.

From KristenRuns on Sun, Jul 20, 2014 at 21:58:00 from 47.19.44.2

Wow! Great race, congrats!

From JimF on Mon, Jul 21, 2014 at 08:29:01 from 98.222.218.178

Nice race and awesome that you continue to run faster.

From Yasir on Mon, Jul 21, 2014 at 10:05:14 from 99.20.240.112

wow

From Superfly on Thu, Jul 24, 2014 at 16:35:09 from 71.195.247.88

Good job Jeff. Sounds like your boy is turning into a pretty good little runner. That's awesome!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

6:00am...5 easy recovery miles with Moxie.  Taking Justin to church camp today...going to miss him.  (Ride 3)

3 miles with Katelyn, Kami and Moxie through the neighborhood after a long day in the car driving to Alturas Lake and back.  (Boost)

Runs With Moxie Miles: 8.00Addidas Boost Miles: 3.00Saucony Ride 3 2013 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

No run this morning, my calves were super tight and I was tired.  Run at lunch and after work with Katelyn.

5 easy miles with Dan on a windy day at lunch.  My calves are still sore.  (Mirage Red)

2.25 miles with Katelyn around the neighborhood after dinner.  (Boost)

Addidas Boost Miles: 2.25Saucony Mirage 2 Red 2014 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

My legs (calves) were still sore this morning so I skipped the early run and will try for a lunch run and run after work with Katelyn.  Trying to get loose for the HM this weekend.

4.25 miles on a nice day on the desert at lunch.  Slow and easy but the calves are finally feeling better.  (Mirage Red)

2 miles with Katelyn after dinner.  She wanted to run a fast mile and she did great (8:34) then another mile with an average for both at 9:15.  (Boost)

Addidas Boost Miles: 2.00Saucony Mirage 2 Red 2014 Miles: 4.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:40am...5 easy miles with Moxie along Sunnyside...calves are finally nearly done being tight! (Boost)

6 easy miles on a warm day at lunch.  Calves about 95% better (7:30 AP).  (Mirage Red)

Runs With Moxie Miles: 5.00Addidas Boost Miles: 5.00Saucony Mirage 2 Red 2014 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:45am....5 easy miles with Moxie along Sunnyside.  (Ride 3)

5 miles at lunch today on a cooler but windy day.  Ran easy including the first 2 miles with Ron for a total time of 37:40.  (Mirage Red)

Runs With Moxie Miles: 5.00Saucony Ride 3 2013 Miles: 5.00Saucony Mirage 2 Red 2014 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

5:30am...4 easy miles with Moxie.  Short run to rest the legs before the long drive to get Justin today and the race tomorrow.  (Ride 3)

Runs With Moxie Miles: 4.00Saucony Ride 3 2013 Miles: 4.00
Race: Idaho Falls Half Marathon (13.1 Miles) 01:15:32, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.007.006.100.0014.10

Justin and I ran the Idaho Falls Half Marathon today.  We both had good results though my intestinal distress and tight calves did not make it fun.  I ran 1:15:32 for fist place.  More thoughts and splits later.

We started on the steepest part of the course from the start.  Craig and I took off at the front and ran strong together for the first 8.5 miles. Craig ran really well and was great to run with...nice to have friends to keep you going!   I had intestinal issues from mile 1 on and my calves were gone by mile 6 but I kept pushing.  The first 5.5 miles are down the big Sunnyside hill and are fast but we did not over run it this year.  The rest of the way in to the finish is nearly pancake flat.  

About mile 6 I told Craig I would have to stop at the PoP but I was able to make it to the finish (barely! plus the PoP was in the middle of a lawn with the sprinklers dousing it) and my gut has been bad all day.  We were honked at while running on Sunnyside (such nice Idaho Falls drivers...supporting our passion with a honk and a yell of encouragement..not!) At 8.5 I threw in a surge when Craig got water and Tyler M. was chasing us the whole way (ended in in second in 1:17:02) which made my decision to not stop pretty clear.  My calves started feeling better around 9 miles and I tried to push a bit harder to get to the finish to find the restroom.  As I entered Tauphaus Park I looked back and saw the guys not too far back so I knew I could not settle down and it appeared Tyler was edging out Craig, prayed for Craig to make a charge.  Pushed hard the last mile to get to the finish.

Good run but the run was not fun today.  Splits: 4:59, 5:32, 5:34, 5:18, 5:39, 5:51, 6:11, 6:09, 6:07, 6:08, 6:05, 6:00, 5:57, 0:12 (0.06).  

Great race by the women...1-4 were really close!  Awesome job to Saige and Lynette on new PRs!   

Great job to Gray for putting on such a quality event!  Nice to see some many runners friends out this morning.

Justin ran a new PR of 1:29:36!  He is quick.  

Right now in the half marathon series...the Shadley's are in 1st and 2nd place!  

Kami did awesome in her Century ride today too!  She is so strong on the bike and has found a fun and supportive group to ride with...she had a lot of fun today.

Saucony Fastwitch 5 Red Miles: 14.10
Comments
From Bob on Sat, Jul 26, 2014 at 16:12:18 from 50.178.92.40

Congrats on a great result!

From crhudman on Sat, Jul 26, 2014 at 16:57:00 from 69.92.59.211

It was really great to do this. Wish I could've stayed with you more maybe it will take Justin to make me go faster next time. Great job and way to hold on to that stomach I could tell it was killing you.

From Rob Murphy on Sat, Jul 26, 2014 at 17:53:32 from 98.245.114.74

Nice job Jeff. You're rolling along nicely!

From Shan on Sat, Jul 26, 2014 at 20:42:06 from 184.155.217.137

GREAT run - way to hold it strong while you hard to, such an inspiration! WOW Justin, so fast buddy!! Sounds like the whole family enjoyed being active and supporting each other!! Love it!

From Jason D on Sat, Jul 26, 2014 at 21:55:45 from 68.80.27.222

Flying! I think I saw you say you were running St. George this year. Quite interested to see the buildup to that. You've had such a strong year.

Congrats to Justin too. Sub-90 and lots of time to beat dad!

From Steve on Sun, Jul 27, 2014 at 06:09:02 from 66.87.127.220

Great race! Love those first splits. I'll run up that hill from my brother's house so I know how steep it is. Sounds like a pretty fast course.

Can't wait until Justin beats his old man.

From Burt on Sun, Jul 27, 2014 at 16:03:21 from 71.223.39.43

Great job.

From Superfly on Mon, Jul 28, 2014 at 10:32:40 from 64.255.82.224

Good job Jeff! I echo Steve.:)

From James on Sat, Aug 02, 2014 at 23:05:31 from 69.58.89.84

Nice race Jeff!

From Cody on Sun, Aug 03, 2014 at 15:39:15 from 76.27.36.99

Congrats Jeff and a sweet race!

From JPark on Sun, Aug 03, 2014 at 19:31:23 from 166.137.209.33

Congrats on the win Jeff! Look forward to seeing you at St. George and probably Poky.

From Adam RW on Mon, Aug 04, 2014 at 15:07:13 from 70.193.67.110

Nice win, gut and calves aside.

From jtshad on Mon, Aug 11, 2014 at 14:32:54 from 141.221.191.225

Justin, are you running Poky? Registration is full so contact Mike directly if you still want to run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day...legs are better than last week but time for a day off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:30am...5 miles along Sunnyside with Moxie.  Ran with Curt for a while.  Intestinal distress at the end of the run. (Ride 3)

5 easy miles in 39 minutes with Dan around the greenbelt on a hot and humid day at lunch.  (Mirage 3)

Runs With Moxie Miles: 5.00Saucony Ride 3 2013 Miles: 5.00Saucony Mirage 2 Red 2014 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

4:15am...6 slow miles with Moxie along Sunnyside and on Katelyn's loop in the neighborhood.  Not feeling great this morning, almost did not make it out the door on this warm and humid morning (storms are rolling in!).  Somehow got 6 miles after thinking 3 was going to be a challenge...mostly beat the rain this morning.  (Ride 3)

4.25 mile easy stress reliever run at lunch on a cool and rainy day.  (Mirage Red)

2 miles with Katelyn in the evening around the neighborhood.  (Bikila)

Runs With Moxie Miles: 6.00Vibram Five Finger Bikila Miles: 2.00Saucony Ride 3 2013 Miles: 6.00Saucony Mirage 2 Red 2014 Miles: 4.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4:30am...deja vu from yesterday mornings run.  (Ride 3)

Runs With Moxie Miles: 6.00Saucony Ride 3 2013 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

5:30am...slept through my early alarm and got out for a short 5 mile run with Moxie along Sunnyside.  (Ride 3)

6 miles in 46 minutes with DanS on a hot day at lunch.  Greenbelt loop on a day where I wish we had at least a little breeze!  (Mirage Red)

Runs With Moxie Miles: 5.00Saucony Ride 3 2013 Miles: 5.00Saucony Mirage 2 Red 2014 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.003.000.000.009.00

I went out for 3 miles with Moxie before waking up the kids to go run at Freeman Park.  We all ran a loop together then Justin and I ran a tempo run on the XC course.  He had some calf issues so we cut the workout a bit short.  I went out to find Katelyn on the path and ran for a while before finding her back at the truck.

9 miles total for the morning. (Fastwitch Red)

Runs With Moxie Miles: 3.00Saucony Fastwitch 5 Red Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

I got to sleep in today and went out around 6:30.  I ran 3 miles with Moxie then dropped her off so I could meet up with Craig for a nice long loop around the river through Freeman Park and back.  I ran 12 miles with Craig (great company, beautiful morning!) then finished off 13 miles in 1:35.  After refueling, I took Katelyn back out for 3 miles through the neighborhood.  19 miles for the morning...I am hungry are ready for a nap already.  (Mirage Red)

9 mile bike ride with my family around neighborhood...Katelyn was pushing the speed.

Runs With Moxie Miles: 3.00Saucony Mirage 2 Red 2014 Miles: 19.00
Comments
From crhudman on Sat, Aug 02, 2014 at 10:20:23 from 69.92.59.211

Great morning, thanks. I might take a nap too.

From Katelyn on Sat, Aug 02, 2014 at 10:37:44 from 69.20.183.178

I had fun running with you!That is awesome I want to do 19 miles in a day when I get older!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6:00am...5 mile run with Moxie along Sunnyside.  Another mile or so with Katelyn before taking her to camp.  (Ride 3)

Runs With Moxie Miles: 5.00Saucony Ride 3 2013 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:15am...6 easy miles with Moxie along Sunnyside.  Took nearly 2 miles for me to get into this run but got it done.  (Ride 3)

5 easy miles at lunch on a cool and rainy day.  Nice change to stay cool during a midday run.  (Mirage Red)

Weights at the gym with Kami while Justin rode the spinner.

Runs With Moxie Miles: 6.00Saucony Ride 3 2013 Miles: 6.00Saucony Mirage 2 Red 2014 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:20am...same run as yesterday.  (Ride 3)

4 miles at lunch on the desert in cool and humid conditions.  Just easy...29 minutes. (Mirage Red)

Runs With Moxie Miles: 6.00Saucony Ride 3 2013 Miles: 6.00Saucony Mirage 2 Red 2014 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.751.000.000.0010.75

6am...my alarm went off at 4am and I just could not get up to go out for a run.  I slept in until 5:30, had a cup of joe then finally decided to jump out for a quick run on the perfect morning for at least a short run.  (Fastwitch Red)

Lunch run with DanS around the river.  Cooler but very humid day (big storms approaching...flash flood warnings for most of SE and central Idaho for the few days and next couple).  4 miles easier with Dan then I picked it up a bit for the rest (6:35, 6:25, 4:48).  Total of 6.75 miles in 48:20.  (Mirage Red)

Runs With Moxie Miles: 4.00Saucony Mirage 2 Red 2014 Miles: 6.75Saucony Fastwitch 5 Red Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

6am...I met Erik T. for a run this morning.  We ran a river loop from the church and had a great time catching up on things and life.  Fun run before camping.  10.6 miles total at around 7:00 pace.  (Fastwitch Red)

Saucony Fastwitch 5 Red Miles: 10.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Happy 15th Birthday, Justin!  We are up at Wood River Campground and we slept in and had a good birthday morning with Justin before heading up to Alturas Lake to get Katelyn from Luther Heights Camp.  Spent some time collecting her and visiting the lake before heading back to our camper.  We were going to go out for a run but a HUGE rain and hail storm derailed our plans so we spent the afternoon playing games. 

Got out for a short bike ride in the evening after the storms blew through but I am counting this one as a day off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Slept in again and missed the best time to run (though it was pretty chilly).  Kami, Steve and I hiked to Titus Lake but a storm was blowing in with lightning, thunder and rain so we cut the hike a bit short.  Rain storm again this afternoon so more games then a run and hike with Justin afterwards along the Harriman Trail behind camp.  

Another fun day at camp with the family.

Saucony Xodus 2011 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8am...6 miles along the Harriman Trail from Wood River to North Fork and back to Murphy bridge on a beautiful morning.  Heading home today from camping (a long 4 hour drive).  Had a good time camping despite the rain storms.  (Xodus)

2 miles with Katelyn at dusk.  (Fastwitch)

Saucony Xodus 2011 Miles: 6.00Saucony Fastwitch 5 Red Miles: 2.00
Comments
From Rob Murphy on Sun, Aug 10, 2014 at 21:18:48 from 24.10.247.181

I think I'm going to have to come up and run the Pocatello Marathon in a couple weeks. My only chance to qualify for Boston

Was planning on TOU but just saw Boston registration is Sept. 6!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.005.000.000.0012.00

4:30am...6 easy miles with Moxie along Sunnyside.  (Ride 3)

After the last week or so of cool weather, today's 85 degree run was HOT.  1 mile easy, 5 miles at MP (approx. 6:25 AP).  Back started to hurt/lock up a bit at mile 3 so the last 3 miles were a bit slower.  Total time 39:30 (6:35 AP for whole run).  (Mirage Red)

Runs With Moxie Miles: 6.00Saucony Ride 3 2013 Miles: 6.00Saucony Mirage 2 Red 2014 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

5:30am...5 miles with Moxie along Sunnyside.  Slept through my alarm so I got out a bit late.  (Fastwitch)

4.5 miles in 30 minutes at lunch out on the desert.  Nice weather (cooler temps, cloudy).  A bit of a ankle tweak.  (Mirage Red)

Runs With Moxie Miles: 5.00Saucony Mirage 2 Red 2014 Miles: 4.50Saucony Fastwitch 5 Red Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

4:45am...5 easy miles with Moxie. (Fastwitch)

4.5 miles at lunch on a cooler and cloudy day with some light rain...nice.  Needed this one as a stress reliever!  (Mirage Red)

Runs With Moxie Miles: 5.00Saucony Mirage 2 Red 2014 Miles: 4.50Saucony Fastwitch 5 Red Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Pouring rain when I got up to run, didn't stop until it was too late to get one in.  Tapering a bit for GTR this weekend so I will just have a go at lunch today.

GTR Ultra 6 person relay starts tomorrow...should be fun to run with a good group of guys.

7.5 miles in 52 minutes  around the river at lunch on a warmer day.  (Mirage Red)

Saucony Mirage 2 Red 2014 Miles: 7.50
Comments
From Wesley Hunt on Thu, Aug 14, 2014 at 09:22:55 from 70.215.130.70

Good luck, Jeff, and have fun!

Race: Grand Teton Relay Ultra 6 person (16.91 Miles) 01:47:12, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0016.910.000.0016.91

I ran the Grand Teton Relay as an Ultra 6 person team with some guys from work and other friends, we are Tough As Nails 2 Ultra.  We gathered at 9am to get to Ashton for our noon start (last starting time for the race, first teams took off at 6am).  We each are going to run 6 legs (every 6th leg) in the following order:  me, Matt, Dave, Craig, Rex and Dean.  Fun times in the van (thanks to Ron who could not run due to work) and we missed Delynn (whom we dedicated our race as he had to drop due to medical issues).  Great guys to run with and very thankful that Rex and Dean could join our team at the last minute this week.  We had fun getting to know each other and support each leg as we had the one van only.  Think I enjoy the intensity and always being in the fray aspect of the 6 person team vs. the downtime of the 12 person relay.

Leg 1: 4.11 miles in 25:12

Went out pretty hard to get away from the other 11 teams and then settled into an easy pace on the rollers out of Ashton.  Starting to get hot and wished that the clouds would roll in to give some cover.  Nice start to the race and gave us a bit of a lead.  We would end up racing another Ultra Team from Boise the whole race and do our best to stay with the top 12 person team (returning first team from last year) for the entire 178 miles.  I ran comfortable hard to set a good tone for our race. Handed off to Matt and we were on our way.

Leg 7: 9 miles in 58:40

Longest leg in the heat of the day.  About 2.5 miles on the road, then the rest on the forest service roads.  Started off about 0.75 miles behind the first place 12 person team but ahead of the other ultra team.  I ran steady and consistent just to stay strong for the rest of the legs.  Passed about 5 runners including the first place 12person team runner right before the transition (he was not happy).  Ran with a hand held water bottle and not quite sure I liked it but it was nice to have the water to drink and put over my head to cool off.  Felt consistent and strong not pushing too hard on the cobbly dirt road.

Leg 13: 3.8 miles in 23:20

I just got out of the PoP then headed to the transition area and got the hand off from Dean just before midnight and ran on a dark country road.  Wasn't sure it was him coming in so my GPS was not fully acquired so I ran slow for the first 0.25M to get it to catch. Saw the biggest shooting star I had ever seen!  Kind of a rolling leg and caught 6 runners including a young kid who was yelling out to the van pacing him that "he was not going to be caught!".  As I ran by and encouraged him he started sprinting so I ran with him a spell before pulling away.  Pretty funny!  Ran hard on the downhill finish to pass a couple more runners.  Now I am starting to get a bit tired and really hungry.  Dean had an extra Subway sandwich...great!  The guys gave me a hard time for bringing potato chips...then they devoured the bag to get the salt!

Saucony Xodus 2011 Miles: 9.00Saucony Mirage 2 Red 2014 Miles: 7.91
Race: Grand Teton Relay Ultra 6 person (14.65 Miles) 01:39:27, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0015.650.000.0015.65

Day 2 of the Grand Teton Ultra relay.  By now we are getting behind the first place 12 person team but we are in race with the other top Ultra team and we keep leapfrogging back and forth with them, nice to have the friendly competition.

Leg 19: 5.1 miles in 35:23

At this transition area we meet up with the other Tough As Nails team (12 person, started at 8am).   I take off from the city of Tetonia for a longer dark leg starting on pavement but then mostly on gravel roads.  Another rolling leg with a net increase in elevation that I knew I was going to run easy to keep the legs there for the next couple of runs.  I catch the other teams runner about 3.5 miles in and say hi and keep moving.  Lots of encouragement from the other support vans out on the leg.  We have passed through the legs were all the teams and getting congested (start around leg 11 and through this transition and then into the next few).  Fun run but now very tired and jump in the back to get some sleep.  I have some good rest through this whole set of legs up to my next run at leg 25.   We stay in the waiting area at the base of the Grand Targhee leg and make it to the top where I will run down just after Dean finishes, he ran awesom up this big hill!

Leg 25: 3.8 miles in 23:20

Faster leg down the hill from the ski resort in the dark.  Barely woke up from a bit of a nap before heading up the hill to the transition.  I didn't have time to take a pit stop so about the 1 mile mark I have to hit the bushes.  I ran this well but fairly easy as that is about all I had in my legs and just cruising...should have run faster but that was about it.  Feeling good but tired and wanting some really food!

Leg 31: 5.75 miles 40:44

Take off from Victor city park for the run to the base of Teton Pass.  Nice morning to run but this is a good uphill run and into a head wind for the first half or more of the leg.  We are still ahead of the other Ultra team and start off at 7:20ish (so we did not have to wait in Victor to start at 7am, the first 12 person team was held up for a while).  Ran the best I could and felt like I did ok but wish I could have had a bit more.  I misread the map and thought this was a 5.1 mile leg not 5.7 so I was getting a bit frustrated coming into the transition but pushed hard to pass a few runners after 5 miles.  Hope to give Matt and Dave a bit of a cushion on the other Ultra team as there strongest runner was running next.

Hats off to Matt and Dave for running up the pass legs...they did great!

Craig killed it on the 5.5 mile (2500 foot drop) leg down the pass and for catching and dropping the other Ultra team...you are an animal!  Sorry about the fiasco at the end but you ran great.

I ended up running a mile in my sandals trying to catch up to Craig and another runner when they missed the marker for a turn...never caught them but they came back around a different route to the transtion area.

Rex and Dean opened up the lead over the ultra team in the last 2 legs into Teton Village and helped us crush our finishing goal as we finished in 23:06 (about a 7:45 average pace for the 6 of us) and a new CR for 6 person teams!  A great time with great guys!  Stayed around a while to catch up with Delynn, say hi to our competition (good folks, the other ultra team was a bit pissed that we beat them though).  We were going to wait for our other team but we were starving and ready to start home.  Stopped and ate at McPhail's in Jackson before the 2.5 hour trip home.

I would do this again...as an Ultra team.  Fun time and glad I ran it.

Saucony Xodus 2011 Miles: 5.10Saucony Mirage 2 Red 2014 Miles: 9.55
Comments
From Steve on Sun, Aug 17, 2014 at 13:01:49 from 66.87.127.64

Good race! We saw some of you runners in Jackson as we were heading up to run the Tetons. Thanks for the invite.

From Rob Murphy on Sun, Aug 17, 2014 at 14:23:49 from 24.10.247.181

That does sound like a good time Jeff. Congrats.

From KristenRuns on Sun, Aug 17, 2014 at 15:45:56 from 68.15.2.98

Congrats! Sounds like a great weekend!

From crhudman on Sun, Aug 17, 2014 at 16:01:00 from 173.198.188.68

Glad I ran this with you. Next time I'll try not to add on an extra mile for both of us.

From Jason D on Mon, Aug 18, 2014 at 13:05:12 from 68.80.27.222

Sounds like a strong effort and a really good time. I got a little hungry reading through thinking about sea salt and vinegar chips and salty goodness.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off to recovery from the relay, get some sleep and spend time my family.  Legs feeling really good just really tired.  Heading into a lighter week then taper next week for Pocatello marathon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.005.000.000.0012.00

4:30am...5 easier miles with Moxie.  Nearly caught up on sleep.  Good run with Moxie.  Last 1 or so a bit faster as I saw a new runner (wow!) out this morning (rabbit to motivate me to move) and she was moving pretty good and our dogs wanted to say hi.   (Ride 3)

Tempo run at lunch.  1 mile wu (7:13), 4 miles MP tempo (6:06, 6:08, 6:14, 6:20), 0.5M recovery (3:32), 1 mile tempo (6:08), 0.5M cd (3:41).  7 miles in 45:27.  Effort felt hard but comfortable, not too bad after this weekend's effort.  (Mirage Red)

It's official...Justin ran his tempo faster than me today...my day's as the fast person in the family are coming to an end!  I am very proud of him and looking forward to watching him in XC this year.

Runs With Moxie Miles: 5.00Saucony Ride 3 2013 Miles: 5.00Saucony Mirage 2 Red 2014 Miles: 7.00
Comments
From Wesley Hunt on Mon, Aug 18, 2014 at 13:40:24 from 70.215.132.172

Congrats to Justin for passing his old man! Big shoes to fill, though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

4:30am...7 miles along Sunnyside with Moxie.  Nice morning for a run, ran for a bit with Becky and her friend Rachel catching up.  About a 7:30 AP.  (Ride 3)

No lunch run, too busy at work.

Runs With Moxie Miles: 7.00Saucony Ride 3 2013 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

4:30am...I feel like I had done this before...yesterday! (Ride 3)

6 miles at lunch in 43:40 around the greenbelt, nice and easy (7:16 AP).  (Mirage Red)

Went to the parent meeting for XC tonight then hung out at the track until about 9pm with the kids at the relay...going to be a long, cold and wet night for them!  Proud of their commitment.

Runs With Moxie Miles: 7.00Saucony Ride 3 2013 Miles: 7.00Saucony Mirage 2 Red 2014 Miles: 6.00
Comments
From crhudman on Wed, Aug 20, 2014 at 15:33:45 from 69.92.59.211

I'm up for whatever on Saturday. My quads should be completely back by then so if you what to hit 10 at MP I should be good or we can blast ourselves uphill. Unfortunately I'm running Big Cottonwood on the 13th and probably won't come home until the 14th. I could do the 6th or 20th.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4am...5 miles with Moxie in a steady rain.  We (ok, me but Moxie was there too!) dedicated this wet run to the kids at the relay running through the night for their fundraiser for the team to travel this year to meets.  (Ride 3)

I got to the high school early to help with breakfast for the team at their relay and to check in on the kids.  Cold, wet, tired, hungry and grumpy kids but committed to their sport!

5 miles on a nice day at lunch in 35 minutes, pretty easy and comfortable run.  (Mirage Red)

Runs With Moxie Miles: 5.00Saucony Ride 3 2013 Miles: 5.00Saucony Mirage 2 Red 2014 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.000.000.009.00

I went out for a short 3 mile run with Moxie in a light rain before taking Justin to XC practice and running with the team.  Both coaches were out of town so I helped run with the kids and the volunteer assistant coach. Easy wu from IFHS to Community Park.  Lots of stretching (too much) easy loops around the park (too easy).  Held back and helped some of the slower kids.  After the "official" workout was done, I asked the fast boys "Are you guys done running 9 minute miles?"  They all said YES and we ran at a good clip back to the school with a fast finish.  Overall 6 miles with the team, the last 4 in a light rain.  

Driving home we saw Katelyn's XC team practicing at the park in a heavy rain. Kami ran 3 miles in the rain this morning too...we all hit the pavement today!

Runs With Moxie Miles: 3.00Addidas Boost Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.1010.000.000.0017.10

6am...I met Craig for a MP tempo run this morning...cooler and cloudy but no rain during the run.  1 mile wu then 10 mile MP (6:25, 6:22, 6:16, 6:18, 6:11, 6:19, 6:21, 6:12, 6:16, 5:52) through SRL and around the greenbelt.  2.1 mile cooldown to finish the run.  13.1 miles in 1:26.  Overall a good workout today.  (Fastwitch Red)

4 more miles around the neighborhood with Justin and Moxie.  I am tired and hungry now! (Ride 3)

Happy anniversary to great friends, Craig and Nikki, for 17 years together! 

Runs With Moxie Miles: 4.00Saucony Ride 3 2013 Miles: 4.00Saucony Fastwitch 5 Red Miles: 13.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

7am...5 solo miles along Sunnyside on a cool morning with SUNSHINE!  Nice and easy and happy to not be in clouds or rain.  (Boost)

Addidas Boost Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.504.500.000.009.00

4:45am...4 easy miles with Moxie along Sunnyside.  Taper week.  (Ride 3)

5 miles in 31:35 at lunch on a nice day (cool, cloudy) for a run.  0.5M warmup then 4.5 miles at MP (3:10, 6:00, 6:09, 6:09, 6:17) feeling controlled and easy.  (Mirage Red)

Runs With Moxie Miles: 4.00Saucony Ride 3 2013 Miles: 4.00Saucony Mirage 2 Red 2014 Miles: 5.00
Comments
From crhudman on Mon, Aug 25, 2014 at 15:51:02 from 69.92.59.211

Looks like you're primed for Pocky. Good run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5am...5 easy miles with Moxie along Sunnyside on a cool morning.  Saw 6 runners including Curt, Alana, Shannon, Becky and Rachel...nice to see friendly faces out in the dark. (Boost)

Runs With Moxie Miles: 5.00Addidas Boost Miles: 5.00
Comments
From Matt Poulsen on Wed, Aug 27, 2014 at 08:16:20 from 50.168.224.197

Best of luck this weekend! You are very fit right now!

From crhudman on Wed, Aug 27, 2014 at 09:52:50 from 69.20.152.104

Nice throw back picture. You need another one this weekend!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Taper week so I got to sleep into as I am only doing a single.  7.5 miles in about 51 minutes at lunch on a beautiful day!  I didn't want to stop and go back to work!  Nice easy run and feeling good for Pocatello this weekend.  (Mirage Red)

Saucony Mirage 2 Red 2014 Miles: 7.50
Comments
From JPark on Wed, Aug 27, 2014 at 13:09:13 from 76.8.212.219

You're looking primed for a good one Saturday. Be nice to me please :)

From jtshad on Wed, Aug 27, 2014 at 13:18:45 from 141.221.191.225

Yeah, right! I hope to keep you in sight past mile 3!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

5am...4 easy taper miles with Moxie along Sunnyside. (Ride 3)

Excited to watch the kids in the first XC meet today.

Runs With Moxie Miles: 4.00Saucony Ride 3 2013 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

6am...5k run on a nice morning with Moxie along Sunnyside.  Last taper run before Pocatello marathon tomorrow. 3 more miles in 27 minutes with Kami around Community Park.  (Boost)

I am very proud of my kids for their good runs at the first XC meet of the year.  They ran hard on a hot day!  

Runs With Moxie Miles: 3.10Addidas Boost Miles: 6.10
Comments
From Bob on Fri, Aug 29, 2014 at 13:37:43 from 70.194.139.161

Have a great race!

From Jason D on Fri, Aug 29, 2014 at 19:19:26 from 68.80.27.222

Have a good race, Jeff. Run fast!

Race: Pocatello Marathon (26.2 Miles) 02:39:03, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.700.000.0026.70

We stayed the night in Pocatello which made the early morning much nicer.  I got on the bus at just after 5am and sat next to Justin Park on the way up and had fun getting to know him better.   When we arrived at the start, is was a pretty nice morning with a good temperature and light wind.    Looking forward to a solid race but I knew it was going to have some fast guys running including Justin, Mike Anderson and Jason Howe.   Justin and I did a short warmup.  Got to see lots of friends at the start including Marlin, Lynette, Richard, Bill, McKay, Mike, Takara, and a few more.  I had an Access bar before the start and was ready to go!

Started off pretty conservative and let Justin take off.  At about the 1 mile mark, Mike Anderson came up on me and said he was gunning for a 2:30 so I told him to go stay with Justin and off he went.  They ended up in quite a duel with both men running strong!  I was cruising down the hill staying easy at about 5:45ish pace through mile 6 when Jason caught up to me and started to push harder.  I just tried to stay consistent and run easy to attempt to keep something in my legs for the rollers in the second half.  I took a PowerBar Gel at mile 8 and felt good.   I hit the 10 mile mark in just over 57 minutes and the half at 1:16 and change.  I knew the tough part was to come.

Through the second half I tried to just stay easy and consistent effort wise and hold strong.  The rollers in the second half are tough especially the hills in mile 17 and 21.  I didn't push too hard and watched the gap between me and Jason grow just a bit as he continued to run strong.  I was trying to be patient but my body would not respond and get back to my desired pace. Hips started to tighten slightly on the bigger hill at 17 miles but I was able to run through it with no lingering effects (besiding slowing down!).  I took PowerBar Gels at mile 15 and mile 20 which helped but I was still fading and could not get back up to goal pace so I settled in around 6:20-6:30 and just ran to get a sub-2:40 (wish I would have pushed for a 2:37 looking back now).

The last 4 miles are just a grind and a mentally hard stretch that seems to last forever (not very scenic either).  These miles are "downhill" but I really don't feel it plus there was a slight headwind this year through the city.  I was hoping to see my son out on the course to run in with me but he didn't get there early enough as my daughter was sick back at the hotel room.  I pushed with what I had left and was happy to get another sub 2:40 marathon this year (Age graded at 84.7% or equivalent to 2:27:34).

First time having two marathons under 2:40 since 2010...and neither one is SGM!  Now to get some solid work in for St. George and go for a marathon PR!

After the race we stuck around a bit to say congrats to our friends and say hi to friends but had to leave before the awards to check on Katelyn.  Now for a lazy day to catch up on sleep and let my legs recover.

Splits: 5:26, 5:36, 5:39, 5:45, 5:41, 5:42, 5:53, 5:56, 5:55, 5:42, 5:51, 5:37, 6:08, 5:51, 6:06, 6:17, 6:34 (hill), 6:16, 5:59, 6:18, 6:22 (hill), 6:41 (lingering hill), 6:28, 6:25, 6:29, 6:34, 1:51 (0.3M).

Saucony Tangent 4 2014 Miles: 26.70
Comments
From JPark on Sat, Aug 30, 2014 at 15:57:05 from 67.172.224.201

Jeff, very fine race. You are in great shape. It was great to get to know you a little better. One of these days I'll be up in your neck of the woods and we should get together for a run and/or lunch. Rest up and get ready to go bust a really good one down in St. George!

From Rob Murphy on Sat, Aug 30, 2014 at 16:03:26 from 24.10.247.181

Very nice Jeff!

From crhudman on Sat, Aug 30, 2014 at 16:07:33 from 69.92.59.211

Great job again.

From Jason D on Sat, Aug 30, 2014 at 16:16:31 from 68.80.27.222

Great race, Jeff. I cheated and looked at the results. Running really strong this year.

From Rye on Sat, Aug 30, 2014 at 17:59:06 from 63.155.49.204

Congrats on another sub 2:40. You're a well oiled machine!

From Jon on Sat, Aug 30, 2014 at 19:54:09 from 107.203.52.135

Congrats on the sub-2:40

From Steve on Sun, Aug 31, 2014 at 11:57:01 from 66.87.127.116

Another solid and consistent run from the old man in Idaho. Sweet! I'm looking forward to your SGM race. There's been some solid masters competition down there and I'm marking you in as the dark horse.

From Superfly on Sun, Aug 31, 2014 at 19:32:04 from 64.255.89.8

Great job Jeff. You just keep punching out solid race after solid race... year after year. #amazing

From shellberns on Mon, Sep 01, 2014 at 08:52:57 from 98.118.124.62

So awesome! Nice race, Jeff! You always inspire me.

From Bret on Mon, Sep 01, 2014 at 09:07:46 from 99.1.220.106

Well done Jeff - that's great consistency - two sub 2:40's this year is really remarkable. Congrats!

From Tom on Mon, Sep 01, 2014 at 09:35:48 from 160.7.247.191

Great job Jeff. You always impress and inspire.

From Matt Poulsen on Mon, Sep 01, 2014 at 10:19:20 from 50.168.224.197

Very nice race, Jeff! Impressive. You are so consistent.

From rockness18 on Mon, Sep 01, 2014 at 17:47:38 from 24.224.105.218

Great job...inspires me to re-focus sometime soon on distance before I get to old.

From Bob on Mon, Sep 01, 2014 at 20:51:22 from 98.222.16.15

Congrats Jeff!

From KristenRuns on Tue, Sep 02, 2014 at 12:49:24 from 68.15.2.98

Congrats on another sub 2:40, amazing! Sounds like a challenging course but you stuck to your game plan and adjusted when needed. Great job!

From TBean on Wed, Sep 03, 2014 at 14:15:56 from 63.241.173.64

Great race. Always impressive.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

4 easy miles with Justin in a rain on a cooler morning.  (Ride 3)

2.3 miles with Katelyn on a nice evening in about 22 minutes.  (Boost)

Feeling pretty good after the marathon yesterday, so these were nice to get out and run easy with the kids.

Addidas Boost Miles: 2.30Saucony Ride 3 2013 Miles: 4.00
Comments
From Greenhill on Sun, Aug 31, 2014 at 22:50:59 from 97.80.234.224

Thanks

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.002.000.000.0011.00

I took Moxie out for an easy 5 mile run on a cool morning.  Afterward, I took Justin and Katelyn to Freeman Park so Justin could practice with the XC team and I ran some loops with Katelyn.  After running with Katelyn, I ran a couple of harder miles with Justin to practice finishing strong, holding his position and kicking to the finish.  Overall 11 miles this morning and feeling good!  (Boost)

Runs With Moxie Miles: 5.00Addidas Boost Miles: 11.00
Comments
From JPark on Mon, Sep 01, 2014 at 15:59:38 from 67.172.224.201

Wow Jeff. You're getting back into the swing of things quickly after Saturday's race. Its a good sign that your body is feeling good. Keep up the good work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

4:30am...4 slow miles with Moxie along Sunnyside.  Tired and a bit sore, some tightness in my right shin but pretty minor.  (Ride 3)

4.5 miles in 35:45 around the greenbelt on a gorgeous day at lunch.  Tightness still there but not bothersome.  (Mirage Red)

Kid's first day of high school and middle school...when did they get so big?!?!

Runs With Moxie Miles: 4.00Saucony Ride 3 2013 Miles: 4.00Saucony Mirage 2 Red 2014 Miles: 4.50
Comments
From KristenRuns on Fri, Sep 05, 2014 at 15:36:20 from 68.15.2.98

How do you know when it is okay to run with tightness or discomfort and when it's not? I really struggle with this.

From jtshad on Mon, Sep 08, 2014 at 07:37:38 from 141.221.191.225

It is a bit tough, but the more you run the more you know your body. Running with a bit of tightness or "niggles" is pretty much the norm in marathon training. I have learned that tightness is ok, but when something "new" or way different than just a tired/fatigued/use feeling issue arises I usually start with the RICE formula. Listen to your body, think about what the issue is, research the pain on the internet. If it is something that is intense or way different, take time off and even get it checked out by a Doctor/PT/etc. The key is to really listen and know your body. Everyone is different so there is no cookie cutter answer besides this!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

4:30am...5 easy untimed miles with Moxie along Sunnyside.  Right leg is feeling better this morning after icing it last night.  Saw Curt and Gama out running, guess I am the late riser now.  (Ride 3)

6.1 miles around the river on a very windy day in about 48 minutes.  Ran with DanS to catch up on things, nice to have the company of a good friend.  Shin is still tender but doing better (feels better when I run).  (Mirage Red)

Runs With Moxie Miles: 5.00Saucony Ride 3 2013 Miles: 5.00Saucony Mirage 2 Red 2014 Miles: 6.10
Comments
From Jenruns on Wed, Sep 03, 2014 at 16:38:00 from 98.202.193.89

I know where Sunnyside Rd is! Ha ha! Now that I've spent a few days in Idaho Falls, I know my way around. Sorry I didn't contact you about running on Monday. Next time :)

From jtshad on Wed, Sep 03, 2014 at 16:43:21 from 141.221.191.225

What brings you to IF?

From Jenruns on Wed, Sep 03, 2014 at 16:57:33 from 98.202.193.89

I'm home now but my family and I were there visiting some friends. We also went to Yellowstone.

From Jon on Wed, Sep 03, 2014 at 19:30:05 from 107.203.52.135

I know where Sunnyside is, too!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.103.100.000.0011.20

4:30am...5 easy untimed miles with Moxie along Sunnyside in 36 degree weather!  Vest, gloves, earband...where did this cold come from?  (Ride 3)

Beautiful day for a run at lunchtime today!  1 mile easy wu, then into a 5K MP effort (6:08, 6:02, 6:04, 0:31) in 18:45 (6:03 AP) just to test out my legs.  Effort level was good with only a slight left calf tightness.  2.1 miles easy back to the start for 6.2 miles in 40:50 (6:35 AP).  (Mirage Red)

Runs With Moxie Miles: 5.00Saucony Ride 3 2013 Miles: 5.00Saucony Mirage 2 Red 2014 Miles: 6.20
Comments
From Ashton Arndt on Thu, Sep 04, 2014 at 22:02:32 from 174.52.11.80

Thank you and Good luck to you as well!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

6am...slept in a little and went out with Craig after dropping Katelyn off at XC practice.  Had a great cruise paced run with Craig through SRL and around the greenbelt and Freeman Park having a good time chatting and enjoying the company.  13 miles in 1:35ish starting slower and getting faster at the end.  Thanks, Craig!

After dropping the kids off and school, Kami and ran 3 miles at Community Park in 26:20.  She did great and still has more in the tank if she can really start enjoying running.  Now for a day off from work with some chores and church meetings on tap.  (Fastwitch Red)

Saucony Fastwitch 5 Red Miles: 16.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

4:15am...5 easy miles with Moxie in about 37 minutes along Sunnyside.   Early morning to get kids ready to go to the Cardinal Classic race in Soda Springs today.  (ride 3)

The kids did great at the race and it was fun watching them compete against so many good runners!

We drove to Sandy and met up with the Murphy's and caught up while the kids played in the pool.  A quick diner at In-N-Out and then to the Real Salt Lake game at Rio Tinto Stadium...they won 2-1 in a great game!  A fun family day!

Runs With Moxie Miles: 5.00Saucony Ride 3 2013 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7:30am...Rob and his family came to our hotel so the kids and our wives could hang out and we went for a Gully run with Justin and Walter along too!  A beautiful morning for a run and a great run!   7 miles in about 56 minutes.  (Fastwitch Red)

Spent the morning at the pool and then made the long trip home.  Time to get a nap and a beer!  

Saucony Fastwitch 5 Red Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.005.000.000.0013.00

4:30am...6 easy miles with Moxie along Sunnyside.  (Ride 3)

A really nice day for a workout today!  Felt pretty good going in but did not quite hit the marks I wanted for this workout - 2x2Mx400m recovery, 1M.  1 mile warmup then the intervals.  2 miles in 11:49 (5:57, 5:52), 2 miles in 11:35 (5:48, 5:47), 1 mile in 6:08 (legs really heavy, uphill sections).  Cooldown for 7 miles in 44:50.  OK workout but was hoping for better.  (Mirage Red)

 

Runs With Moxie Miles: 6.00Saucony Ride 3 2013 Miles: 6.00Saucony Mirage 2 Red 2014 Miles: 7.00
Comments
From crhudman on Mon, Sep 08, 2014 at 16:06:59 from 69.92.59.211

That's still a pretty good workout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.400.000.000.0010.40

4:30am...10K with Moxie along Sunnyside.  Easy and untimed.  (Ride 3)

4.2 miles through the neighborhood after work on a nice but windy afternoon.  (Fastwitch Red)

Runs With Moxie Miles: 6.20Saucony Ride 3 2013 Miles: 6.20Saucony Fastwitch 5 Red Miles: 4.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.000.000.0010.60

4:40am...4.5 miles very slow with Moxie along Sunnyside.  Not feeling it this morning, tired and stiff (e.g. old!).  (Ride 3)

Great day for a run at lunch...sunny, 60 degrees, light breeze!  Unfortunately, my gut was not quite as nice.  I wanted a bit of a tempo today, but ended up at cruise pace instead as my GI issues kept me slower (with pit stops there too).  Kami needs to lay off the flax and fiber in our dinners.  6.1 miles in 42 minutes (6:50ish pace).  (Mirage Red)

Runs With Moxie Miles: 4.50Saucony Ride 3 2013 Miles: 4.50Saucony Mirage 2 Red 2014 Miles: 6.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.903.100.000.0011.00

4:30am...short run of 4.5 miles. Cold...windy...tired...unmotivated...Moxie made me go...saw Andrea and talked for a bit...too old for this time of day.  (Ride 3)

Ran with DanS at lunch on a very cool and windy day.  Ran to the start of the Tiger/Grizz XC course then we ran it easy to preview it and have Dan see the course.  I then ran it again at somewhat hard effort (MP).  I can tell I am a road runner not and XC runner..used to the rebound of the road not the squishy feeling of the grass.   19:34 (6:11, 6:28, 6:33, 0:22) for the 3.1 miles (tried to run mid hard as I have a HM Saturday). 6.5 miles total with cooldown. Going to be fun to watch the kids run it tomorrow!  (Mirage Red)

Runs With Moxie Miles: 4.50Saucony Ride 3 2013 Miles: 4.50Saucony Mirage 2 Red 2014 Miles: 6.50
Comments
From Rob Murphy on Thu, Sep 11, 2014 at 08:23:37 from 163.248.33.220

I feel the same way

I LOVE morning running, just not 4 am morning running which forces me to sacrifice sleep which I believe is just as important to my health and sanity as running.

One of my main regrets is that I have a job that forces me to be at work between 6 and 7 am most days.

From Rob Murphy on Thu, Sep 11, 2014 at 13:57:50 from 163.248.33.220

Good points Jeff. That's why fast cross country times are so impressive.

From crhudman on Thu, Sep 11, 2014 at 17:13:25 from 69.92.59.211

I'll see you up there tomorrow. It ought to be good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Noon...5 miles in 36 minutes easy to SRL and back.  GI issues the whole time including and emergency pitstop in the bushes...not what I wanted the day before a race.  (Fastwitch Red)

Excited to watch the races at Tiger/Grizz XC today!  Very proud of my kids efforts today...Katelyn ran a PR and Justin ran a XC PR and stayed on the varsity team!

Saucony Fastwitch 5 Red Miles: 5.00
Race: Thirteenpointone Half Marathon (13.1 Miles) 01:23:38, Place overall: 2, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.5013.100.000.0014.60

I ran the local race put on by Bill's Bike and Run (race three in the HM series), the Thirteenpointone.  Gray is a sadist for designing this course and we are all masochists for running it! Second hardest HM behind The Race to Robie Creek that I have run.  Started off fast with Pat Bragassa then he started to take off about mile 2.  Miles 3-6 are straight uphill...tough!  I stop just past mile 5 to shed a layer (it was getting hot fast...too much clothes to start on the cold morning).  I had a emergency bushes stop at mile 6 then started into the downhill to chase Pat (a billy goat uphill, but I am faster downhill).  I started to really close the gap on the downhills running in the low 5:00's but had to make another emergency stop (desperately!) in the bushes just before mile 9.  I was getting up to speed again after that but just ran out of real estate and finished about 30 seconds behind him.  He ran very strong today and deserved the win.   I finished in 1:23:38 on a tough course and simulator for St. George (this was a much tougher hill though).   I have to figure out my gut issues (Immodium on my next long run to test it out).  (Fastwitch Red)

Great job to all my friends running this today including Lynette, Saige, Mike, Takara, Jeremy, Ron, Jodi, Nate, Eloise, Amy and to Marlin and Craig at Big Cottonwood (Craig: 1:11 and 4th place...outstanding!).

 

Saucony Fastwitch 5 Red Miles: 14.60
Comments
From Julie on Sat, Sep 13, 2014 at 12:04:27 from 67.186.218.239

Great job on what sounds like a tough course. Immodium has saved me on my last couple of races.

From Rob Murphy on Sat, Sep 13, 2014 at 12:08:16 from 24.10.247.181

Good to see Pat running.

Did Justin race today?

From Teena Marie on Sat, Sep 13, 2014 at 12:30:22 from 199.201.101.113

Nice!!! You crazy gluten for punishment types!!! :-)

From Bob on Sat, Sep 13, 2014 at 13:35:03 from 98.222.16.15

Great result given the GI issues. Hope you get it figured out.

From Wesley Hunt on Sat, Sep 13, 2014 at 17:04:49 from 70.215.132.45

Great race, Jeff. Way to fight through the gut issues.

From crhudman on Sat, Sep 13, 2014 at 20:06:37 from 69.58.92.150

That's one nasty course great job staying on track with gut issues.

From jtshad on Sun, Sep 14, 2014 at 05:40:11 from 69.20.183.178

Thanks everyone, a tough race today.

Rob, no Justin ran the Tiger/Grizz XC meet yesterday. He cannot run outside races during the XC season by state rules.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

6am...6 easy untimed miles with Moxie on a cool, calm morning.  Legs are a bit stiff from yesterday's race but not too bad.  (Ride 3)

4 miles in the late afternoon to enjoy the weather...29:30 around the neighborhood. (Bikila)

Runs With Moxie Miles: 6.00Vibram Five Finger Bikila Miles: 4.00Saucony Ride 3 2013 Miles: 6.00
Comments
From Adam RW on Mon, Sep 15, 2014 at 06:49:00 from 138.26.42.154

Hi Jeff, Nice race yesterday. Glad to see you are still tearing it up. Sorry the gut continues to be an issue. Hopefully things work themselves out soon. Things are going better than expected in AL just not on the running front but so is life. Hope you and your family are also doing great!

From steve ash on Mon, Sep 15, 2014 at 07:43:12 from 198.71.29.86

I tried talking the wife into going into IF to possibly get together possibly but unfortunately you are about 3 hours out of our direction according to her. Are you coming back to SL this or next year for any events?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:15am...6 easy miles along Sunnyside with Moxie on a very nice morning.  (Boost)

5 miles at lunch in 39:45.  Beautfiul day but I felt like crap...headache, no energy...feels like a headcold.  Barely made it back, I will see what the next few days hold. (Mirage Red)

Got a call from St. George Leisure services confirming my plans to run and with the specifics for the elite tables, etc.  Getting closer!

Runs With Moxie Miles: 6.00Addidas Boost Miles: 6.00Saucony Fastwitch 5 Red Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.255.000.000.0011.25

Skipped my morning run...just too tired.  Will get in a lunch run and maybe something after work.

Nice day for a run at lunch. I wanted to do some tempo and tried a 3Mx2...legs were still a little loaded up.  I ran 1 mile warmup then into a 3 miles (6:20-6:11).  1 mile easy with a stop for a drink then 2M...slower (6:32, 6:35) then a 1 mile cooldown.  Not what I wanted but ok based on how I have been feeling the last couple of days.  8 miles in 53:40 (6:42 AP).

3.25 miles in the heat right after work.  25:38 minutes around the neighborhood before dinner.  (Bikila)

Vibram Five Finger Bikila Miles: 3.25Saucony Mirage 2 Red 2014 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I feel horrible today (headache, body aches) so I am staying home to rest up and no run.  Also, getting stuff ready for the kids some boxes fell on my head this morning...headache worse and cuts/scraps on my forehead and nose.  I am going back to bed....slept pretty much the whole day.

Comments
From Rye on Wed, Sep 17, 2014 at 22:21:49 from 65.129.20.223

Get better. My son has been sick for three days. Totally wiped out. School starts and everyone gets sick

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4:30am...5 easy untimed miles with Moxie on a very warm morning.  Feeling about 80% better than yesterday.  (Ride 3)

A beautiful day for a run at lunch.  Started off slow as I still was not feeling it but started feeling better as the run went on and ended up doing a progession run, last 2 miles 6:50, 6:45.  Total of 7 miles in 51 minutes.  (Mirage Red)

 

Runs With Moxie Miles: 5.00Saucony Ride 3 2013 Miles: 5.00Saucony Mirage 2 Red 2014 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

6am...4 easy miles with Moxie before the kids got up.  After getting the kids ready and taking them to school, I went back out around 8:30am for a 7 mile run through SRL and back in 51:45.  Just nice and easy to save my legs for the half marathon tomorrow.  Once again, I got yelled at by a driver in SRL that I need to use the sidewalk to run...too hard for him to move over a lane on a 4 lane divided road...Idaho does have the ruddest drivers in America! (Ride 3)

Excited about the kids XC races today...Katelyn 2 mile race in Rigby and Justin at a race in Pocatello.   Had a real God moment today.   During the time Justin was running I was praying for Jesus to give him strength and confidence.  During my prayer, I felt and heard God tell me that it was ok, He was taking care of Justin and Katelyn and don't worry!  Hearing the voice of Jesus is a powerful memory and moment in my life.  Knowing that he is taking care of my kids...endless joy!

Runs With Moxie Miles: 4.00Saucony Ride 3 2013 Miles: 11.00
Comments
From Jason D on Fri, Sep 19, 2014 at 10:46:18 from 68.80.27.222

It's interesting to see how drivers respond to runners in different parts of the country. Here in Philadelphia they will not wait for me to cross the street even if I have position at a 4-way (okay, fine), but so far if I am on the shoulder I have no issues with honking or yelling. They are used to pedestrians I think. (Just don't be where they are trying to turn).

In Indiana I would have people hold a lane a try to push me into the sidewalk (with no traffic and four total lanes).

At my parents' house in Maine there are no sidewalks (or traffic lights) and cars will go WAY out around me to give me space.

From KristenRuns on Fri, Sep 19, 2014 at 11:12:50 from 68.15.2.98

San Diego just passed a law that requires drivers to give cyclists 3 feet of space when passing. Wish it applied to runners! I usually run on sidewalk, but sometimes it's too crowded or slanted with too many driveways.

From shellberns on Fri, Sep 19, 2014 at 13:28:33 from 98.118.124.62

Oh my, I don't miss getting yelled at in SRL constantly for not running on the sidewalk. I actually had a guy get out of his car to yell at me once. So weird. That just doesn't happen here in Massachusetts.

Race: Shelley Spud Run Half Marathon (13.1 Miles) 01:19:50, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.0013.100.000.0019.10

I ran in the Shelley Spud Run Half Marathon on a beautiful morning!  Craig Hudman is the RD and does a great job on this small race.  1M warmup then into the race. I ran solo for the whole race so this was mostly a MP tempo run.  Good hill in miles 5 and 6, gravel road in my 7, headwind in mile 11 plus loss of focus on keeping my pace solid on this nearly pancake flat course.  Cruised in for the win, racing the top 5K guys as I came back into town helped with the motivation so I sped up for the last 0.5 mile or so.  Fun time this morning, wish I would have stayed more focused to run closer to 6:00 AP.  Ran a bit of a cool down (2M) and some (1M) with Saige.

Splits: 5:56, 6:02, 6:02, 6:04, 6:15, 6:16, 6:06, 6:10, 6:05, 6:09, 6:18, 6:10, 0:22 (0.1). (Fastwitch Red)

2 miles in midafternoon with Katelyn around the neighborhood.  (Bikila)

Vibram Five Finger Bikila Miles: 2.00Saucony Fastwitch 5 Red Miles: 17.10
Comments
From steve ash on Sat, Sep 20, 2014 at 14:25:38 from 67.182.192.44

Good work on the race Jeff, looks like you had a really strong finish at the end.

From KristenRuns on Sun, Sep 21, 2014 at 16:34:43 from 174.65.109.89

Congrats on 1st place!

From Superfly on Mon, Sep 22, 2014 at 13:15:50 from 64.255.82.103

Nice MP workout. Looking good.

From TBean on Wed, Sep 24, 2014 at 13:43:56 from 63.241.173.64

Nice run. Looking good for the SGM.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Decided to take a rest day...church, time with family, some shopping for school clothes. Legs, body and mind need the rest.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Had a really hard time even waking up this morning, let alone getting out (maybe the sleep aid last night help me finally get a good night sleep!).  Got out the door late for a short run with Moxie...4 easy miles.  (Ride 3)

6 miles in 45:45 at lunch...absolutely no energy and even felt a little light headed in the middle miles.  Beautiful day, sucky run...think I need some rest.  (Mirage Red)

Runs With Moxie Miles: 4.00Saucony Ride 3 2013 Miles: 4.00Saucony Mirage 2 Red 2014 Miles: 6.00
Comments
From Rye on Mon, Sep 22, 2014 at 11:38:07 from 174.27.27.218

On my way to work this morning I was surprised to see you running. (Late for you) sometimes the body just needs some rest. You and moxie continue to look solid.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4:15am...6 untimed miles with Moxie along Sunnyside.  Ran into Curt and had a chance to catch up and run together for the first time in quite a while.  Nice to see a friendly face.  (Ride 3)

Runs With Moxie Miles: 6.00Saucony Ride 3 2013 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.504.500.000.0013.00

4:30am...6 easy miles along Sunnyside with Moxie.  Very low energy and no pop in my legs at all.  Ugh, what a start to this day...(Ride 3)

A warm day at lunch...just in time for my workout!  1 mile warmup then into a tempo run...did not go quite as I wanted as about mile 2.5 my hip started to tighten up and got tighter as I approached mile 4.  So I stopped and stretched, recovered for a mile and ran 0.5M more at MP tempo.   Cooled down back to the locker room.  4.5M at tempo pace (5:48, 5:56, 5:58, 6:11, 3:00).  7 miles total in just over 45 minutes.  I wanted a better workout, but this is where I am!  (Mirage Red)

Runs With Moxie Miles: 6.00Saucony Ride 3 2013 Miles: 6.00Saucony Mirage 2 Red 2014 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:45am...5 slow untimed miles with Moxie along Sunnyside.  Feeling old and tired...SGM is weighing heavy on my mind and body right now.  Looking forward to some time off soon.  (Ride 3)

I have a buddy that missed getting into Boston by 5 SECONDS (his first BQ)! So bummed for Ron.

6 miles in 44:30 minutes on a warm day at lunch running with DanS.  Nice and easy conversational paced greenbelt run.  Split ways at mile 4.5 and I picked it up a little bit for the rest of the run.  More energy than this morning's run.  (Mirage Red)

Runs With Moxie Miles: 5.00Saucony Ride 3 2013 Miles: 5.00Saucony Mirage 2 Red 2014 Miles: 6.00
Comments
From Steve on Thu, Sep 25, 2014 at 07:36:59 from 66.87.127.210

I know the feeling. Lately I've been pretty refreshed taking long breaks from the running.

From shellberns on Thu, Sep 25, 2014 at 11:27:00 from 98.118.124.62

I feel bad for the people that BQ'd and didn't get in. It seems like they could accommodate the 1900+ people that want to run in some way.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.254.000.000.0011.25

Slept in and got the kids ready.  We got Justin on the bus to Bob Firman then went out for a decently paced run with Moxie along Sunnyside (4 miles).  Dropped off the dog, got some water and fuel then back out for a fartlek run through SRL to the running store.  Some hard paced segments.  11.25 miles in 1:18 including the last 2 miles in about 6:15 pace (6:56 AP).  (Fastwitch Red)

Runs With Moxie Miles: 4.00Saucony Fastwitch 5 Red Miles: 11.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

4:45am...7 miles from the hotel in 52 minutes, a bit of an easy progression run (8:13 - 7:01).  Warm but cloudy and a bit of a hilly route down Overland, on Five Mile, Victory and Cole.  I hope the rain holds off until after the kids races today! Good luck to all the runners!  (Ride 3)

Saucony Ride 3 2013 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Slept in and went out during a lull in the rain.  4 miles in exactly 28 minutes from the hotel around the big block with some hills.  No sleep really, pissed about how things went with the IFHS XC team and how it impacted Justin...also working of some family issue stress.   Trying to work things out, cool down and pray for calm.  Start of taper week.  (Ride 3)

Saucony Ride 3 2013 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.004.500.000.008.50

5:45am...3 easy miles with Moxie.  Will go out for more at lunch harder as last bit of a workout before the marathon this weekend.  (Ride 3)

Good run at lunch.  0.5M easy then into a 4.5 mile tempo at 6:05 AP and a 0.5M cooldown for 5.5 miles in 34:45 (6:18 AP).   Felt smooth and easy on the flat greenbelt around the river.  (Mirage Red)

Runs With Moxie Miles: 3.00Saucony Ride 3 2013 Miles: 3.00Saucony Mirage 2 Red 2014 Miles: 5.50
Comments
From crhudman on Mon, Sep 29, 2014 at 13:11:59 from 69.92.59.211

Looking good. Have you seen the weather report? It looks like it could be HOT.

From jtshad on Mon, Sep 29, 2014 at 13:17:36 from 141.221.191.225

Yeah, a bit but not as warm as 2010/2011. It was nearly 70 when we started!

From crhudman on Mon, Sep 29, 2014 at 13:30:22 from 69.92.59.211

Good point. I think we should be in the upper 50's at start.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4:30am...4 easy untimed miles with Moxie along Sunnyside on a cool, windy and rainy morning.  (Ride 3)

Runs With Moxie Miles: 4.00Saucony Ride 3 2013 Miles: 4.00
Comments
From steve ash on Tue, Sep 30, 2014 at 07:13:01 from 67.182.192.44

Good Luck on Saturday Jeff. It looks like the weather will be pretty decent this year.

From Justin on Tue, Sep 30, 2014 at 07:23:52 from 69.20.183.178

Good Luck Dad!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5:30am...5 miles with Moxie along Sunnyside.  Legs feeling good.  (Fastwitch Red)

Runs With Moxie Miles: 5.00Saucony Fastwitch 5 Red Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4:30am...4 easy miles with Moxie on a cool windy morning.  (Ride 3)

Drove to Salt Lake after the kids got off school and directly to the Murphy's for Rob's birthday party.  Great to  see Steve and his kids and Jake and Andrea.  Spent some fun times with the Murphys' then off to the hotel around 10pm.

Runs With Moxie Miles: 4.00Saucony Ride 3 2013 Miles: 4.00
Comments
From Bob on Thu, Oct 02, 2014 at 19:40:36 from 98.222.16.15

Have a great race!

From Jason D on Fri, Oct 03, 2014 at 12:38:59 from 68.80.27.222

Have a great race, Jeff. You've had an awesome year. One more good one!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Got up late and just ran a mile around the block and some sprints in the parking lot of the hotel while my family got ready to leave.  

Long drive to St. George.  Ate lunch, drove to our friends house and left the kids to play in the pool when we went to the expo to get my bib and drop off water bottles.  Saw some friends. 

Made a great dinner at the casitas and had some relaxation time.  Slept in the "extreme RV" in the garage...pretty nice!  

Addidas Boost Miles: 1.00
Race: St. George Marathon (26.22 Miles) 02:32:45, Place overall: 17, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.220.000.0026.22

So close yet so far...here is the story! 2:32:45 so about 30 seconds slower than my 7 year old PR and did not make my 2:30 target but I am very happy with the race.  1:18:06 first half (too slow, targeting 1:16-1:17), 1:14:39 second half.

Thankful that God gave me the strength to have a really good marathon year and especially at this race!  Phillipians 4:13 "For I can do everything through Christ who gives me strength".

Got up around 3:15 and we head out the park around 4:30am.  I had coffee, pop tarts, banana and Immodium (it works!) before leaving.  Alana, Curt, Gama and I headed out and Kami was going to the bring the kids to the finish line.

We got the rec center and used the facilities then ran into the FRB gang (great to see everyone again!).  We waited for Craig and his sister and her friend and didn't see them so we headed to the buses and found them in line.  Rode up the start and then hit the PoPs.  Cool and a tail wind in Central...nice!  Warmed up a bit then dropped off bags and had to wait an additional 20 minutes to wait for the late buses...brr!  Lined up with Craig, FRB guys and other fast runners! Craig and I said a prayer and got ready to roll.

1 - 5:44  Took off easy and was running comfortably with several others.

2 - 5:58 Saw Justin and Trevor, Matt as they took off.

3 - 5:47  Still running well and controlled.  I was running with a guy named Jake who first ran SGM 20 years ago when he was 12!

4 - 5:40  Nice and contolled and trading places back and forth with a few guys.

5 - 5:47 Jason Howe passes me and we chat.  Still running easy and controlled in the nice weather.

6 - 5:36  Heading down the hill towards Vejo and just crusing.

7 - 5:32 I grab my first bottle and PowerBar Gel (the volunteers were awesome with the bottles everytime during the race and so supportive).  A little boost before the hill.  Jason stops to walk at the water station and I never see him again.  I see Reed Seamons just ahead as we hit the hill and run together for a bit before he falls back.  Another guy in white (John G) passes me and we will trade places back and forth for the rest of the race.

8 - 6:40 Patient up the hill trying not to push too hard and fry my legs.

9 - 6:16 Still running easy to conserve something for the downhills to come.

10 - 6:18 Man, the hills are getting old!

11 - 6:30  Grab my second bottle and PowerBar Gel and here some foot steps behind me, expecting it to be Jason.  It is Martin who is running well.  Puts some fear into me to push more the next mile.

12 - 6:00  Starting to run better and seeing the guy in white coming back to me.  Dropping Martin a bit and getting ready to pick it up.

13 - 5:43  A better mile and separating from Martin.  Ready to go for it and get the guy in white.  John G. is about a minute up on me at this point.

14 - 5:46  Starting down the hills ready to roll.  Legs feeling good.  I hit the half at 1:18:08 so I am about 1 1/2 minutes off my target and know the sub-2:30 is in real jeopardy but will try to go hard!

15 - 5:19  A nice mile and catch John G.  See another runner coming back!  Grab another bottle and PowerBar Gel.

16 - 5:22  Still rolling and catching the runner, the winner from the Ibigawa marathon last year.  Good crowd support through here and it is beautiful scenery.

17 - 5:35  Rolling down the hill and separating from the other runners.  Starting to get warm and dumping water over my head regularly.

18 - 5:39  Still pacing well but John G. is moving back up on me.  Still being patient.

19 - 6:07 John G. catches and passes but does not get away.  Grab another bottle and PowerBar Gel.

20 - 5:47  Roll pass John G. again and keep pushing.

21 - 5:27  Ok, nice fast mile on the dowhill.  Really pulling away from John G. now.

22 - 5:49  Dang, where did that hill come from!  I just hope John is not moving up on me.  A guy yells to me to "Go get him", get who? I can't see anyone in front of me.

23 - 5:36  Another strong mile as I roll onto Bluff St.  I now know that 2:30 is gone, but I am hoping to stay on PR pace.

24 - 5:38  Last fast mile coming into town and trying to stay strong.  Legs are starting to feel it.

25 - 5:50 I make the turn off Bluff and the wheels start to fall off.  Pushing with what I have left, afraid that I was going to get passed.  I know that I am in 3rd master and 17th and want to stay strong.  After the turn at the 24 mile mark, I look forward to see where we make a right and think "I have to run all that way?"

26 - 5:52 I make a wrong turn on 300 S looking for 400 S (mind not working so good here) and lose about 10 seconds as the spectators yell at me and get me back on course.

0.2 - 1:24  Death march.  Breathing so loud I am scaring small children and my legs feel like they are going to buckle (since they are jelly!) and I am willing myself forward to the finish line.  Trying desperately to push to make sure I keep ahead of the fast runners coming hard behind me.

Overall a really good race for me.  It was awesome to see most my friends do so well.  Craig, Curt, Alana, Alisa, Gama, Ron, Dave, Clyde, Ben, Justin, Martin, and too many more to try to name.  Several folks went for it and came up short but showed character in their efforts.

Had a good time at the finish line getting a massage and saying hi to friends and other racers.  Thanks to my family for sticking around (while desperately wanting to get back to the pool).

Afterwards relaxed by the pool then went to Craig's 40th birthday party and his house and the familes all had a great time together (kids had so much fun!).  Hit the sack early for the early departure and long drive back to IF on Sunday.

2007 actuals 2014 actuals

Diff  (14 v 07)

     
6:00 5:44 -0:16
6:05 5:58 -0:07
5:42 5:47 0:05
5:37 5:40 0:03
5:47 5:47 0:00
5:32 5:36 0:04
5:29 5:32 0:03
6:35 6:40 0:05
6:20 6:16 -0:04
6:16 6:18 0:02
6:33 6:30 -0:03
6:10 6:00 -0:10
5:51 5:43 -0:08
5:47 5:46 -0:01
5:27 5:19 -0:08
5:14 5:22 0:08
5:30 5:35 0:05
5:31 5:39 0:08
5:56 6:07 0:11
5:42 5:47 0:05
5:21 5:27 0:06
5:51 5:49 -0:02
5:31 5:36 0:05
5:27 5:38 0:11
5:44 5:50 0:06
5:54 5:52 -0:02
1:17 1:24 0:07

 

Saucony Tangent 4 2014 Miles: 26.22
Comments
From SpencerSimpson on Sun, Oct 05, 2014 at 14:06:06 from 76.27.92.84

Super cool report Jeff. What a fantastic raving year you've had. I'm very impressed. Always great to see you do well. Hope to see you out there soon. Nice work today. MIH

From JamesH on Sun, Oct 05, 2014 at 14:47:59 from 24.49.173.41

Another great race Jeff! Congrats.

From Steve on Sun, Oct 05, 2014 at 15:17:16 from 209.235.31.148

Very close to your plan. Great race! You would have got that PR if it wasn't for that last turn...

From Jason D on Sun, Oct 05, 2014 at 16:06:35 from 68.80.27.222

It was good to see this among list of result yesterday, Jeff. May you never slow down! Congratulations.

From Bob on Sun, Oct 05, 2014 at 20:11:38 from 98.222.16.15

Fantastic! Amazing how you remember details during each mile as well.

From Logan Fielding on Sun, Oct 05, 2014 at 20:16:39 from 24.49.166.38

Jeff,

It was great to see you again. We really do need to stay in touch more. It will be fun seeing the progression your son makes with running over the next 4 years. Great race from you today!

From Trevor Baker on Sun, Oct 05, 2014 at 20:31:00 from 198.217.126.64

Great race today.. I kept hoping you would come up on my shoulder cuz I knew you were shooting for that 2:30 mark. Great job today and look forward to young the line with you again.

From JohnR on Sun, Oct 05, 2014 at 21:18:07 from 174.27.90.184

Big congratulations to the fastest masters runner in Idaho. 2:32 marathon is amazing. Your dedication and consistency to the sport really pays off.

From Steve Hooper on Sun, Oct 05, 2014 at 23:38:56 from 174.23.176.206

Great Job Jeff! It was great seeing you and chatting a bit. You are one amazing runner and person - you deserve all the best.

From Bret on Mon, Oct 06, 2014 at 05:56:41 from 216.234.133.229

Congratulations Jeff - such a great effort - and so very close to a PR after so many years. Very impressive.

From mikenelson on Mon, Oct 06, 2014 at 06:17:08 from 75.162.233.161

It was good to finally meet you, Jeff. Nice race! Keep up the great work.

From KristenRuns on Mon, Oct 06, 2014 at 06:17:55 from 68.15.2.98

Amazing! What a roller coaster! Great job, and always impressive! :)

From JimF on Mon, Oct 06, 2014 at 07:29:19 from 98.222.218.178

Awesome race and great time! Getting that close to your PR after 7 years is very impressive. You continue to keep running great which is a testament to your consistent training.

From Josh E on Mon, Oct 06, 2014 at 10:27:25 from 205.235.104.4

That's a great time Jeff! So close to your PR so many years later. You paced it perfectly and gave your last gasp to get to the line. That's what we all strive for.

From Jon on Mon, Oct 06, 2014 at 12:45:32 from 107.203.52.135

Great time for 7 years after your PR.

From Matt Poulsen on Wed, Oct 08, 2014 at 21:42:59 from 50.168.224.197

Excellent race, Jeff! Very impressive. You are a class-act as always. Great chatting with you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

We left St. George at 5am and made the long drive home arriving at just past noon.  That worked great getting up early!  I felt good during the drive with just some minor stiffness.

Got home and the kids needed to get in their runs, so Justin took off with a friend and Katelyn, Kami and I headed to the park so Katelyn could run.  She asked me to run part of it with her so I did an easy mile with her (stiff the entire time).  We walked back home and I suddenly started feeling bad.

Early in the evening I completely shut down...everything hurt, I was light headed and feeling like I had the flu.  Went to bed around 8pm and crashed hard.  Never had that happen, especially after feeling so good to that point after the race Saturday.

Feeling very blessed by God as I look back on the marathons this year...3 sub 2:40 races with an average finishing time of 2:36:56!  First time ever having that many fast races in one year.

Addidas Boost Miles: 1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I felt much better when I woke up but the DOMS has really hit.  Going to be a few days before running again (especially with the work schedule this week).

Comments
From Rye on Mon, Oct 06, 2014 at 08:53:40 from 174.19.98.54

Get feeling better!

Congrats on your race. Very impressive time. My hats off to you......you balance life very well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Still too sore and stiff for an early run.  Maybe tonight after work or I will try tomorrow morning.  Busy work days for the next three days!

3 miles in 21:30 after work on a beautiful evening!  Legs feeling better.  (Boost)

Addidas Boost Miles: 3.00
Comments
From Adam RW on Tue, Oct 07, 2014 at 00:29:45 from 138.26.42.154

Awesome race Saturday! I'm so removed from the racing mentality I didn't even realize it was St. George last weekend. I non-running friend was the one who told me about the new world record at Berlin as well... Glad to see you are still burning up the road!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.350.000.000.006.35

4am...4 easy miles with Moxie along Sunnyside.  The eclipse was really cool! (Boost)

2.35 miles on the greenbelt with a couple of my customer visitors at work on a nice afternoon.  A long day of meetings (6:00am - 9:30pm) then picked up my parents at the airport at 11:30pm.  I am tired!  (Fastwitch Red)

 

Runs With Moxie Miles: 4.00Addidas Boost Miles: 4.00Saucony Fastwitch 5 Red Miles: 2.35
Comments
From Bob on Wed, Oct 08, 2014 at 07:09:25 from 163.191.36.14

Yeah, the eclipse was neat to see while running this morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

No morning run, too tired.

5 miles after another long day of meetings in the later afternoon.  Beautiful out...slow and easy around the river.  Still very tired.  (Mirage Red)

Saucony Mirage 2 Red 2014 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

I slept in today to catch up on sleep and went out for a run after dropping the kids off at school.  7 miles through SRL with a stop to chat with the boys at the running store.   Nice and easy pace, legs are getting better but still not fully back yet.  Afterwards some yardwork before having to go in to eat as we were starving!   (Ride 3)

Kids running in Rexburg today, hope to see them continue to improve!

Saucony Ride 3 2013 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.200.000.000.0015.20

6:15am...met at the running store for the group run.  Ran with Gray, Craig, Lynette (3 miles), Marlin (4 miles) on the greenbelt up to Freeman Park and back to Sunnyside then through SRL to the store.  9 miles in 1:08.

Got home and went out with the entire family.  Kami, Katelyn and Moxie dropped off (running fast!) and Justin and I finished an easy 10K having a great time talking.  That was fun!  (Fastwitch Red)

Runs With Moxie Miles: 2.00Saucony Fastwitch 5 Red Miles: 15.20
Comments
From Marlin on Sat, Oct 11, 2014 at 11:52:06 from 159.118.143.94

That is awesome, Nice to see you this morning and have to run together next week

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

7:00am...5 easy miles with Moxie along Sunnyside on a cool morning.  (Ride 3)

Runs With Moxie Miles: 5.00Saucony Ride 3 2013 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5:30am...5 easy miles on a chilly (36 degrees) morning.  Left hammy really tight today.

After dropping the kids off at school, I took my truck in to the body shop to get a door repair then ran home...nice easy 5 miles through the neighborhoods.  Left hammy still sore though. (Ride 3)

Weights with Kami at the gym.

Runs With Moxie Miles: 5.00Saucony Ride 3 2013 Miles: 10.00
Comments
From Rye on Mon, Oct 13, 2014 at 17:03:03 from 75.167.179.124

It's been a nice fall so far:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

No early morning run, hammy still tight.  Run later today.

4 miles with DanS in 30:45 out on the desert.  Beautiful day, good company, very sore hamstring.  (Mirage Red)

3 miles after work through the neighborhood with Moxie to enjoy the beautiful weather. (Ride 3)

Runs With Moxie Miles: 3.00Saucony Ride 3 2013 Miles: 3.00Saucony Mirage 2 Red 2014 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

5:00am...3 slow miles, mostly to get Moxie out.  Hammy still sore. (Ride 3)

5 slow miles at lunch with a sore hammy.  Time to take a few days off.  (Mirage Red)

City XC meet today.

Runs With Moxie Miles: 3.00Saucony Ride 3 2013 Miles: 3.00Saucony Mirage 2 Red 2014 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Skipped the morning run to rest the hamstring...plus it was 35 degrees outside, not quite up for cold weather runs yet.

6 miles in 44:30 around the greenbelt on a cool day at lunch.  Hamstring still talking to me.  (Mirage Red)

Katelyn's last XC today.

Saucony Mirage 2 Red 2014 Miles: 6.00
Comments
From Rob Murphy on Thu, Oct 16, 2014 at 07:27:15 from 24.10.247.181

In a couple months you'll be yearning for 35 degree mornings.

From jtshad on Thu, Oct 16, 2014 at 07:29:16 from 141.221.191.225

I know, but still not ready today (feeling like a bit of a pansy) but writing it off as continued recovery from St. George!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8:15am...I slept in and went for a run after dropping Katelyn off at school.  8 miles in 1:00 on a very cool morning along Sunnyside.  Just an easy run to try to get the hamstring feeling better.  (Boost)

Addidas Boost Miles: 8.00
Comments
From KristenRuns on Fri, Oct 17, 2014 at 11:59:40 from 68.15.2.98

Glad the hamstring is feeling better today! I'v been struggling with a sore hammy too but am also on the mend! Can't believe it's so cold already!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Justin and I went to the group run at Bill's Bike and Run.  The Zoot rep was there and we ran in Zoot Solana shoes, pretty nice and a good price point!  Justin, Craig, Jeremy and I ran the first 5 miles togetehr then Jeremy and I ran another 3 miles on the loop around the greenbelt.  Jeremy took a nasty tumble about 2 miles into the run and really scrapped up his hand.

Went to coffee with Andrea and Rocky and had a good time to catch up after not seeing each other for a while.  Then I went home and got Katelyn.  We went back to the store so she could try a pair of the shoes and we ran 3 miles in SRL (she was excited to run in a different location than the neighborhood!).  Overall a great day of running with the kids and friends!  (Fastwitch Red)

Runs With Moxie Miles: 3.00Saucony Fastwitch 5 Red Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Skipped the morning run as it was cold outside and I had an early flight.  Went for a run after getting to the hotel.  8 miles in 56 minutes out on Common Rd. to Roseville and back.  Cool but nice weather.  (Boost)

Addidas Boost Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

No morning run, pooring rain outside.  By the time it stopped it was time to go to breakfast and off to meetings.  Good meetings then a 3 hour drive to our next meeting spot.  I ran 4 miles in 28 minutes around the lake.  (Boost)

Addidas Boost Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

6am...ran from the hotel to the lake then did 3 loops then back to the hotel.  Slower as my left hamstring was tight.  Total of 8 miles before a day of meetings and driving to the airport area for our flight home tomorrow morning early.  Cold and windy here, so 95% sure no run tonight...beers with the boys instead.  (Boost)

Addidas Boost Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles after getting home from travel and before the District XC meet.  Slower (30 minutes) as my legs were tight from all the traveling. (Fastwitch Red)

Runs With Moxie Miles: 4.00Saucony Fastwitch 5 Red Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:30am...5 easy untimed miles with Moxie along Sunnyside on a cool morning.  (Ride 3)

5 very slow miles on a nice day at lunch. Hammy and glute are very sore so running may be limited the next few days.  (Mirage Red)

I was recruited and offered an elite entry into the Mountain to Fountain 15K in Fountain Hills, AZ in February!  Great race, looking to find a way to go and run and spend time with friends who live there!

Runs With Moxie Miles: 5.00Saucony Ride 3 2013 Miles: 5.00Saucony Mirage 2 Red 2014 Miles: 5.00
Comments
From Rob Murphy on Thu, Oct 23, 2014 at 15:17:56 from 24.10.247.181

These hamstrings are crazy things. My right hammy is always sore. I've just sort of accepted it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.003.000.0014.00

6am...5 miles in 35 minutes with Moxie along Sunnyside on a beautiful morning.  Went to Community Park with Kami and ran/powerwalked for 3 miles after dropping the kids off at school.  (Ride 3)

I was asked to coach the IFXC kids interested in running NXNW in Boise in November.  

Beautiful afternoon so I went running with Justin and Katelyn.  3 miles with both kids focusing on Katelyn then 3 more with Justin in tempo mode...man he is getting fast I was having a hard time keeping up with him!  (Boost)

Runs With Moxie Miles: 5.00Addidas Boost Miles: 6.00Saucony Ride 3 2013 Miles: 8.00
Comments
From Rob Murphy on Fri, Oct 24, 2014 at 16:09:20 from 24.10.247.181

OH yeah!!!! I smell IFXC domination.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.250.000.0010.25

7am...Justin and I went to Community Park to have a group run for the NXNN kids.  We ran a mile then the kids showed up...Ben, Matthew, Andy, Albert and Oakley.  We talked for a bit then did a 7.25 mile fartlek run.  

After we got home, Katelyn and I ran 2 miles at a solid 8:30 pace through the neighborhood.  10.25 miles for the morning before a busy day...party prep, Decorating at the church then the Emotion Bowl football game tonight!  (Mirage Red)

Saucony Mirage 2 Red 2014 Miles: 10.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run as we had a busy day with family and friends for Justin's Confirmation at church today.  A great day!

Comments
From Jon on Thu, Oct 30, 2014 at 09:23:53 from 107.203.52.135

Congrats to Justin and your entire family!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.252.000.000.0010.25

4:45am...5 easy miles with Moxie on a cold morning along Sunnyside.  Hard getting out the door today, went mostly as Moxie had not had a run in a few days.  (Ride 3)

5.25 miles with the boys (Justin, Ben, Matthew, Andrew) and some with Katelyn at Community Park after work.  Hill workout for them and they did great.  My hammy and glute were pretty unhappy after the workout though.  (Fastwitch Red)

Runs With Moxie Miles: 5.00Saucony Ride 3 2013 Miles: 5.00Saucony Fastwitch 5 Red Miles: 5.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run, hammy and glute are very mad and it was really cold outside (23 degrees).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.001.000.000.003.00

No run this morning, still letting my leg rest.  Feeling MUCH better than yesterday (it hurt all day!).  Will decide later if I want to try to run or give it some more time (don't want to be dumb and push it unnecessarily).

3 miles with the kids at XC practice.  Mostly easy but I ran a few of the 200m intervals with them.  Hammy better but could feel it if I pushed too hard. (Boost)

Addidas Boost Miles: 3.00
Comments
From Marlin on Wed, Oct 29, 2014 at 07:29:07 from 70.56.201.191

Hope you feel better soon Jeff, That is awesome that you are coaching the team! Nice job

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

No morning run, will run with the team after work at practice.

7 miles with the boys, most of the miles on the path along the canal bank...going have to run this one more often.  Hammy pretty tight tonight.  (Fastwitch Red)

Saucony Fastwitch 5 Red Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

8:30am...went out after taking the kids to school on a beautiful morning (calm before the on coming storm!).  7 slow miles along Sunnyside...hammy still acting up. (Boost)

3 miles through the neighborhood with Katelyn after sending the boys off on a tempo run...no way I was keeping up with them the way my hammy is feeling.  Awesome weather day...got final winterization stuff done outside before the on coming storms.  (Fastwitch Red)

Runs With Moxie Miles: 7.00Addidas Boost Miles: 7.00Saucony Fastwitch 5 Red Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.000.000.0012.00

7:30am...ran with the XC boys (Justin, Matthew, Ben) for a 10 mile loop around the river.  Progression run started slower and the boys pushed hard at the end.  Justin ran close to or under 6:00 pace for the last 3 miles.   10 miles in 1:13.   I went back out for 2 miles with Katelyn to finish off 12 miles on a beautiful morning!  (Mirage Red)

Saucony Mirage 2 Red 2014 Miles: 12.00
Comments
From Rye on Sat, Nov 01, 2014 at 17:29:46 from 63.155.55.6

Glad you beat the wind and rain. Justin is getting super fast.....gotta be fun to see your son love running...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.000.000.007.00

Took Katelyn to the gym to show her how to use the treadmills (getting ready for winter).  2.5 miles next to her...she did great!  (Fastwitch Red)

4.5 miles with the boys at Shamrock Park for some hill workouts.  Getting cold and dark at 5:30pm now!   The team is registered for Nike Cross Northwest...go Tigers XC!  (Mirage Red)

Saucony Fastwitch 5 Red Miles: 2.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

No early run, slept in as I was planning on a lunch run.  I hooked up with Erik Teig (2:26 at TCM for 22nd) who was in town and we did a greenbelt loop and into SRL around the lake for 6.3 miles.  Nice and easy just catching up and having a good talk about life.  Fun times even though my hammy was talking to me.  (Mirage Red)

5 miles with the boys after work through the neighborhood in about 37 minutes.  Hammy really tight, taking this weekend off...not running Open race at NXN.  (Boost)

Addidas Boost Miles: 5.00Saucony Mirage 2 Red 2014 Miles: 6.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.008.75

5:45am...2 miles with Katelyn and Moxie through the neighborhood to get Katelyn out. Hamstring(s) still sore.  (Ride 3)

3.25 miles around Freeman Park (3 loops).  Beautiful day, had to get out to work off some stress.  (Mirage Red)

3.5 miles with the boys and Katelyn at the track for a speed workout (them, not me..ok 1 400m interval in 72 sec.)  (Fastwitch Red)

Runs With Moxie Miles: 2.00Saucony Ride 3 2013 Miles: 2.00Saucony Mirage 2 Red 2014 Miles: 3.25Saucony Fastwitch 5 Red Miles: 3.50
Comments
From Rob Murphy on Thu, Nov 06, 2014 at 09:03:27 from 163.248.33.220

That's the lowest mileage triple I've ever seen. :-)

From jtshad on Thu, Nov 06, 2014 at 09:11:24 from 141.221.191.225

Only a triple as I am trying to help keep lots of other people (kids) on track, I wanna rest for a bit!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles easy with Moxie on a nice morning.  (Fastwitch Red)

Runs With Moxie Miles: 5.00Saucony Fastwitch 5 Red Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

We did not get to the hotel until about 1:45am and to bed after 2am.  We slept in and had a bite for breakfast and I went out for a run about 10am.  6 miles from the hotel, by the high school and on the Tunnel Trail to the Plainfield, IN water tower and back in about 44 minutes.   I overdress and was pretty warm but was able to shed a layer and it was good.  Hammy ok, much better than last night on the plane.  On our way to Shelbyville to see family and my ailing grandmother.  (Boost)

Addidas Boost Miles: 6.00
Comments
From crhudman on Fri, Nov 07, 2014 at 14:44:50 from 69.92.59.211

Have a safe trip and enjoy. Hope all goes well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles from the hotel in Shelbyville on the country roads.  Cool and windy morning. Full day visiting with family today.  (Boost)

Addidas Boost Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Slept in.  Another full day with family, I decided to take today as a rest day to give the hamstring a break.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.000.000.007.00

Early flight back to Idaho Falls after a late night last night (watching a movie, "Oblivion", and talking to the IF XC Coach late).   Slept the whole flight back...still tired.

I went out with Katelyn and Moxie for 2 miles right after school then took the boys out for some fartleks and hills for 5 miles.   Overall a good workout.  We had a discussion about team dynamics, running as an analogy for life, miscommunication and forgiveness, and synergy.  Dealing with some issues from a run when I was out of town.  (Fastwitch Red)

Runs With Moxie Miles: 2.00Saucony Fastwitch 5 Red Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.503.001.000.0012.50

I have the day off.  I went to the gym with Katelyn before school for her to get a run in on this cold day (15 degrees outside!).  I ran 3 miles, the last quarter at 4:17.   After taking the kids to school, Kami and I went back to the gym.  I ran 7 miles in 43:45 (6:15 AP) as a progression, starting easy then up to MP or better for the last 2 miles before a mile cooldown.  Not ready to be back at the gym but the time is here.  (Fastwitch Red)

2.5 miles with Justin and Matthew at Community Park.  Legs were very stiff and in the frigig cold it was really bad.  Matthew was underdressed for the temps so we called it off early to try to get warm.  (Ride 3)

Saucony Ride 3 2013 Miles: 2.50Saucony Fastwitch 5 Red Miles: 10.00
Comments
From crhudman on Tue, Nov 11, 2014 at 15:07:55 from 69.92.59.211

Icy wind today. Hope the trip went good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Too cold to go outside and my entire left leg is twingy.  I also have a bit of a sore throat so no run this morning or likely today.

5 miles at lunch on a nice but very cold day.  Had to work off stress from church, coaching, family...work going good.  (Mirage Red)

Saucony Mirage 2 Red 2014 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.001.000.009.00

5:30am...4 miles in 24:40 at the gym with the kids.  Progression from 6:58 to 4:55 pace.  Kids did great and lots of folks came up to them to say how impressed they were that the kids were that committed to workout early in the morning!  (Fastwitch Red)

5 miles around the river at lunch on cool day to blow out some stress.  Got it done before the snow started.  (Mirage Red)

Gresham, OR to Titusville, FL as of today in mileage for the year.

Saucony Mirage 2 Red 2014 Miles: 5.00Saucony Fastwitch 5 Red Miles: 4.00
Comments
From Jason D on Thu, Nov 13, 2014 at 16:23:15 from 68.80.27.222

Do you use a specific tool to calculate cities/distance? I did a rough guess and found I have made it from Portland, ME to Portland, Oregon plus a hundred miles. So I guess I made the journey and did a 100 mile ultra :)

From jtshad on Fri, Nov 14, 2014 at 09:52:23 from 69.20.183.178

Just checked the distances on Google maps to see where I end up!

From Rob Murphy on Fri, Nov 14, 2014 at 10:18:00 from 163.248.33.220

So Jason, it's basically a special tool called a "map".

From Jason D on Fri, Nov 14, 2014 at 11:10:52 from 68.80.27.222

Not just any map . . . A Google map!

I'd have to do the math, but since I started running four years ago I am roughly a third of the way (a bit more maybe) around the earth. I have some work to do to beat your record there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.001.000.0011.00

5:00am...9 miles at the gym in 56:50 (6:19 AP).  Progression run started easy for a few miles then into MP and 1 mile at 5:40 or better including a 400m in 64 sec.  Hammy starting to feel better.  (Fastwitch Red)

Trying to decided if the team and parents are going to make the trip to Boise for the Nike Cross Nationals Northwest meet tomorrow...roads are crappy and staying bad through tonight.  Boise is hammered with 6+ inches of snow and all schools are closed and roads are bad.  Worth it for a 20 minute race?  5+ hours of white knuckle driving both ways?  We have decided not to go due to the treacherous traveling conditions.  A bummer for the boys, but not worth the risk to all the families.

2 miles with Katelyn in the neighborhood on the snowy roads.  (Xodus)

Saucony Xodus 2011 Miles: 2.00Saucony Fastwitch 5 Red Miles: 9.00
Comments
From Rachel on Fri, Nov 14, 2014 at 10:02:19 from 159.118.7.40

Definitely NOT Jeff! We leave tomorrow ourselves, planning to drive slow and safe after the service project. EEEkkkk!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.003.001.000.0015.00

6:00am...went to the gym early as it was pretty cold outside and I was going to meet the kids when Kami brought them.  10 miles in 1:04:15.  Mostly easy (6:30ish) but the last few I pushed into slow MP and the last mile was at 5:40 AP.  (Fastwitch Red)

Bummed the kids are not running, but glad we made the decision we did. Justin's calf is really bothering him today so maybe that is a good indication too.  Taking the boys out later for a fun run in the snow and a pizza party at our house to ease the let down from not going to NXN.

5 miles with the boys in the snow.  Ran through SRL, had a snowball fight, dunked each other in the snow banks, ran to Bill's and snowballed Gray and Cody, then ran home to have pizza, brownie sundaes and hang out.  My pleasure and honor to have coached such a great group of young men and runners!  (Xodus)

Saucony Xodus 2011 Miles: 5.00Saucony Fastwitch 5 Red Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rested my hamstring today and went to the gym to lift weights with Kami.  Still not ready for winter.

Comments
From JPark on Sun, Nov 16, 2014 at 18:35:14 from 67.172.224.201

Hey Jeff, I'll be up in Idaho Falls on Thursday morning. Any interest in getting together for a morning run? 'Not sure what the weather is going to be like, probably pretty cold.

From jtshad on Mon, Nov 17, 2014 at 15:39:10 from 69.20.183.178

That could work depending on the time. Let me know when and we can try to schedule something.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today...home sick and spending most the day in bed.

Comments
From Adam RW on Tue, Nov 25, 2014 at 07:29:06 from 138.26.42.154

I'm going on week 4 with a lingering cough. Glad to see you are on the mend. Hope all is well and that you and your family have a great Thanksgiving!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Feeling much better today but decided to take the day off to fully recover and to take the break that I kept meaning to do to rest my hamstring. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

4:30am...5 easy miles outside with Moxie along Sunnyside.  Feeling better...hammy and glute a bit tight.  Warmer morning and needed to get Moxie out for the first time in a few days.  (Ride 3)

Too busy at lunch and hammy sore.  Skipped the run, maybe tonight before church activity.

Runs With Moxie Miles: 5.00Saucony Ride 3 2013 Miles: 5.00
Comments
From Rye on Wed, Nov 19, 2014 at 12:02:05 from 174.19.121.174

I thought that it felt like a sauna this morning! I sure miss my running canine companion.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4:30am...4 easy miles with Moxie (this run was for her).  Hammy and glute tight and cold.  Looking forward to next week's runs!  This week turned into my down/recovery week. (Ride 3)

Runs With Moxie Miles: 4.00Saucony Ride 3 2013 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

5am...8 miles early.  I met with Alana, Curt and Gama and we ran for 6 miles together catching up after not seeing each other for a while (since St. George Marathon?).  Hammy and glute feeling better.  (Ride 3)

Saucony Ride 3 2013 Miles: 8.00
Comments
From Rye on Sat, Nov 22, 2014 at 09:59:00 from 75.167.176.146

A few more days like this and we might see the leaves that didn't get picked up:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Got into Honolulu late last night and to the hotel late.  Nonetheless, we were up early and I took the whole family to Kapahulu Park to see the sunrise.  On the way home, we stopped by Leonard's for malasadas and Pao doce wraps.  Then we went for a run, the whole family!

We ran 3 miles down Waikiki beach to the aquarium and back then Justin and I ran an additional 2 miles by the Hilton Hawaiian Village to the Honolulu Yacht Club (HYC).  Good start to the vacation!

Saucony Fastwitch 5 Red Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Kami, Justin and I got up early and ran along Waikiki to the view point on Diamond Head crater to see the sunrise.  We through in a few intervals up and down the hill too.  We ran back dropped off Kami and ran a bit more.  The I took Katelyn out to the HYC and back.   A total of 9.5 miles before a Sunday brunch and day at the beach swimming and snorkeling. (Fastwitch)

Saucony Fastwitch 5 Red Miles: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Woke up in the middle of the night with a horrible earache!

We got up early to see the sunrise then went up to Diamond Head Crater for the hike to the top.  Fun time on a beautiful day.  Hit Leonard's on the way home for a Pao Doce Wrap.  3 miles. (Boost)

Lazy day at the pool and beach today.  Ear was still hurting and I was antsy so I took a run to the pharmacy to fill an anitbiotic prescription we had and for a run along the Ali Wai canal.  5 miles. (Boost)

Addidas Boost Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles with Justin up to and around Kapiolani Park and back before a day at Ko'Olina on a cruise and snorkeling boat tour.  Fun day! (Boost)

Addidas Boost Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Justin and I ran from the hotel and did the loop around Diamond Head crater and back.  Had a great time running with him!  Pushed some speed in this run too. (Boost)

Addidas Boost Miles: 7.00
Race: Honolulu Marathon Clinic Prediction 10 mile Turkey Trot (10 Miles) 01:07:57
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.005.000.000.0013.00

Justin and I got up early and ran to the bandshell at the Kapiolani Park to register for the Honolulu Marathon Clinic Prediction Run 10 mile Turkey Trot.  It is a training run for the marathon.  $6 for a supported run..not bad.  Got our tongue depressors and put down 1:10 as we were planning on running together plus dealing with the heat and windy conditions.  Met a few nice folks waiting for the run to start.  No watches or GPS...idea is to gauge your pace and try to come in as close to your prediction as possible.  From what we heard, you need to be within 10 seconds to have a chance of winning.

We went out in the front group and did the loop around the park before heading up the crater road.  Still near the middle of the front pack but Justin's stomach was causing him to drop back from me.  As I was running up the hill I would look back to check on him and see if he was staying close.  After getting up on over the crater and starting our way up the back side we took off down towards the neighborhood on the back side towards Kahala.  I stopped and waited for Justin at the turn off from the crater road and ran with him for the next couple of miles trying to motivate him to dig deep.  His stomach was hurting so he said go.

I picked it up a bit at the halfway point (or where I thought it was).  I started to pick off the runners ahead as we made our way back to Kahala and up the crater.  It was getting warmer through here as the sun was coming out and shining brightly.  On the way back down towards Kapiolani Park I was really cruising and passing runners.  Along Kalakaua I kicked in and passed a few more to catch all the runners except for about 5 of them.  Ended up at 1:07:57 so a bit under the prediction.  I ran back to bring Justin in at 1:13.  He said he threw up a couple of times but still had a kick at the end. Proud of him and his effort.

We ran back to the hotel and rested before the Thanksgiving buffet and pool time.  Justin did not feel good all day.

Saucony Fastwitch 5 Red Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took Kami to see the sunrise at Kahala Park instead of running and spent time with the family and getting packed up before heading home on our last day in Hawaii.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Got back to IF after a long night of traveling and fitful sleep on the plane.  Cold and very windy.  Too tired and windy for a run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Got about 12 hours of sleep last night to catch up from the trip home.  Went out late with Moxie for 5 miles before helping put up the tree and Christmas decorations.  Not used to 25 degrees outside but it wasn't too bad.  (Ride 3)

Sad news as my grandma passed away tonight.  My Dad was flying home from seeing her when she passed.

Runs With Moxie Miles: 5.00Saucony Ride 3 2013 Miles: 5.00
Comments
From Bret on Mon, Dec 01, 2014 at 12:02:22 from 216.234.133.229

Sorry for your loss Jeff.

From Jason D on Wed, Dec 03, 2014 at 13:13:19 from 139.84.48.251

Sorry for your loss, Jeff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Early morning 7 mile run with Moxie along Sunnyside.  Tired after a fitful night of sleep. (Ride 3)

5 easy miles at lunch in a light snow.  Hammy talking again.  (Mirage Red)

Runs With Moxie Miles: 7.00Saucony Ride 3 2013 Miles: 7.00Saucony Mirage 2 Red 2014 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

4:45am...took Moxie out for a couple of miles before meeting Curt, Alana, Sarah and Gama for an early run.  Warmer but with some wet/icy roads. Ran easy through SRL and back having good conversation with Curt the whole way.  (Ride 3)

Runs With Moxie Miles: 2.00Saucony Ride 3 2013 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

I took my parents to the airport early this morning so they could fly back for my grandma's funeral.  I ran at 5:15am for 6 miles with Moxie along Sunnyside before the rain/snow started.  I saw 7 other runners...what a difference 45 minutes makes!  (Ride 3)

Left my office to check the weather at lunch...cold, rainy, wet.  Decided to skip the run, just not feeling it.  Ugh.  Checked the weather again and it improved and I had to get out of my office.  4.25 miles in 4 loops around Freeman Park.  Started raining again just as I was finishing up.  (Mirage Red)

Justin and I are headed to Footlocker West at Mt. SAC in CA tomorrow along with about 80 kids and 12 adults from our area.  Should be an interesting trip.

Runs With Moxie Miles: 6.00Saucony Ride 3 2013 Miles: 6.00Saucony Mirage 2 Red 2014 Miles: 4.25
Comments
From Steve on Fri, Dec 05, 2014 at 19:58:28 from 66.87.80.122

Sorry about your grandma. Footlocker will be good for you with all those kids around.

From jtshad on Fri, Dec 05, 2014 at 22:56:30 from 173.196.250.202

Thanks! Looks like you have been having fun again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

3 miles early on a nice morning with Moxie before getting on the bus for Footlocker West.  Going to be an interesting trip.  (Ride 3)

5 miles with the kids along the Virgin River trail in St. George.  Nice to get out and stretch the legs after the long bus ride.  We then drove to Las Vegas, checked into the hotel (Super 8) and then spent about 2 hours getting something to eat and walking the strip.  Back to room and bed by 10:30.  (Mirage Red)

Runs With Moxie Miles: 3.00Saucony Ride 3 2013 Miles: 3.00Saucony Mirage 2 Red 2014 Miles: 7.00
Comments
From KristenRuns on Thu, Dec 04, 2014 at 12:22:51 from 68.15.2.98

Have a safe trip! If you go to San Diego for the championships let me know. I'm planning on walking over to Morley Field to watch some of it! I'd love to meet up, since I missed you the last time you were here.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

Got on the road by 7:30am and to Mt. SAC by 11:30am.  We registered then Justin and I ran the course to go over strategy.  We then loaded up and drove to Santa Monica beach for fun on the beach and to eat on the pier (Pier Burger).  Drove back to Walnut, CA to check into the hotel and get some rest before racing tomorrow.  I run at 7:15am, Justin at 7:45am.  (Mirage Red)

Saucony Mirage 2 Red 2014 Miles: 4.00
Race: Footlocker West Open 5k (3.11 Miles) 00:18:46, Place overall: 32
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.110.008.11

We got up and the weather was good temps but very humid and foggy.  We loaded the buses and headed to the course aroung 6:30am.  Got there in time to set up the Idaho XC camp and get in a short warmup.  About 130 men runners.  Lined up with Ty Draney and Sean Schmidt.  Gun goes off and we head out.  The first mile is mostly flat and I get into an good groove and and hit the mile at 5:31.  Feeling ok, Ty had moved up a bit on me and I was running in a group of guys I would see back and forth the rest of the race.  Hit the Switchbacks and am patient going up but my hamstring is not doing good, so I only have quads to attack and the hammy is yelling.  On the downhill open back up and catch a few of the runners I lost ground to but also have a few others pass me.  I see Bill Cobler running and try to stay with him.  At around 1.75 miles we hit Poopout hill and it is not fun.  Crest it with what I have and try to get back to speed on the mostly downhill back side of the course and my legs just do not have it.  I come around the corner for the last climb and it is pretty pathetic.  Get passed again including by Bill C.  As we get to the top I run the downhill pretty good but the flat on the airstrip and through the gauntlet I am just surviving.  Try to push on the track and I am able to hold off a guy and finish in 18:46.  Not my best effort but a tough course and not used to XC.  

Get out in time to watch Justin start and see his whole race, he does really good.  Finishes in the top half of the field.  Team Idaho XC has a good set of races and have fun.  

Get back on the buses at 12:30 and head out for Las Vegas.  Get into town around 5:30am, head out at 6:30 and spend the night til about 11:30.  Kids hated the town and the hotel (so did I).  Will be glad when we leave.  

Saucony Mirage 2 Red 2014 Miles: 3.00Saucony Fastwitch 5 Red Miles: 5.11
Comments
From Jason D on Mon, Dec 08, 2014 at 22:51:08 from 68.80.27.222

Good to mix things up. Sounds like Justin did well on a difficult course too. Hope you are able to sort that hamstring out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today.  Got on the bus early and had a long drive home.  Got home and was beat and had too much stuff to get done.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

My early flight was cancelled but I was too tired to get up early.  I was going to go before the later flight we took, but got busy again.  I did get in an hour of fast walking in the airport before our second flight.  Got the hotel late and just crashed, plus it is raining pretty hard outside.
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

4:20am...7.25 miles down Common Road to Roseville and back then over to Walmart to pick up some personal items I forgot to bring in one hour.  Nice and easy due to hammy on a nice morning for a run...37 degrees and a light mist.  Off to a day full of meetings.  (Boost)

Long day at meetings, decided to go to dinner (Buddy's Pizza) with the guys.  Thought about running but it was cold and windy and I got interested in a movie then fell asleep.

Addidas Boost Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

4am...7.5 miles down Common Road into Roseville and back through the Civic Center in about an hour.  Colder and windy this morning.  Hammy ok.  Another long day of meetings then heading home in the morning. 

Another full day of meetings.  4 miles at 9pm after hitting happy hour with the guys.  My own version of the beer mile...sucked.  Heading home in the morning after a successful trip. (Boost)

Addidas Boost Miles: 11.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

5 miles before leaving to go home.

4 miles with my family and lots of others at the Bill's Bike and Run Christmas lights run.  Very nice outside for a run, wish the hammy wad as good! (Fastwitch)

Saucony Fastwitch 5 Red Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5:30am...6 slow miles with Moxie along Sunnyside on a very warm morning for a run.  Hammy hurt pretty bad.  (Fastwitch)

4 miles in the late afternoon after a busy day catching up on chores (stacked up after a week or so away).  I wrapped my leg and the hammy felt better.  Need to remember to keep compression on it for a while, hope it helps.  (Mirage Red)

Runs With Moxie Miles: 6.00Saucony Mirage 2 Red 2014 Miles: 4.00Saucony Fastwitch 5 Red Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.300.000.000.0012.30

6:15am...3 miles with Moxie on Sunnyside on a cool, windy morning.  After dropping her off I went to the store for the group run and ran 7 miles with Tyson at a decent clip.  Came home, changed out of wet shoes and got a bite to eat.  (Mirage).  I went back out for 2 miles with Katelyn through the neighborhood.  Hammy felt better with the wrap again, hopefully this is the key to the cure.  (Ride 3)

With today's run, I am now finally about last year's mileage.  

Runs With Moxie Miles: 3.00Saucony Ride 3 2013 Miles: 2.00Saucony Mirage 2 Red 2014 Miles: 10.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Slept in, not feeling the best.

7 miles on a nice day at lunch.  Warmish with a slushy pathway.  About time to retire the Mirage shoes.  (Mirage Red)

Saucony Mirage 2 Red 2014 Miles: 7.00
Comments
From JimF on Mon, Dec 15, 2014 at 13:21:31 from 98.222.218.233

Hope you feel better!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:30am...6 miles with Moxie along Sunnyside on a nice morning.  Hammy ok, but I was tired. (Ride 3)

4 easy miles on the desert at lunch.  Hammy feeling better today (wrapping it is helping!).  (Mirage Red)

Runs With Moxie Miles: 6.00Saucony Ride 3 2013 Miles: 6.00Saucony Mirage 2 Red 2014 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

I am having a real motivation problem for the past couple of months trying to get up at 4-4:30am for a run.  Between the hamstring issue, training with the boys in the afternoon and just a long running year it is hard.  Alarm went off today but just did not feel the need to get up.  I will allow myself this indulgence through the end of the year then make sure I start off 2015 back in the right groove.  I will get in a longer run at lunch today.

8 easy miles on a out and back from the building to South Tourist Park and back.  Nice day with a mix of sunshine and fog.  Hammy slowly starting to feel better, still wrapping it.  (Mirage Red)

Saucony Mirage 2 Red 2014 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4:45am...6 miles on the TM at the gym.  Hammy pretty good, ran without wrapping it and it felt ok but still needs a bit of rehab.  (Fastwitch Red)

Saucony Fastwitch 5 Red Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

6am...4 miles with Justin and Moxie on a nice morning for a run along Sunnyside.  After dropping them off, ran 4 miles with Andrea for the first time in a long while.  1 mile solo back home for a total of 9 miles easy this morning.  (Ride 3)

Runs With Moxie Miles: 4.00Saucony Ride 3 2013 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

6am...I met Craig and Lynette at the corner for a run.  Ran through SRL to Broadway then over to Boulevard and back via Sunnyside.  Just over 6 miles catching up after not running together for a long time.  Went back home and got Moxie and we ran 7.5 miles with a few miles with John Coyle on his last run in Idaho Falls.  Ran into Curt and Alana then back home for a total of 14 miles for the day.   Pick up the family and went to the gym for weights...now I am hungry!  (Boost)

Runs With Moxie Miles: 7.50Addidas Boost Miles: 14.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles with Justin and Moxie on a windy but warmish morning.  Tight hammy.  (Ride 3)

Runs With Moxie Miles: 4.00Saucony Ride 3 2013 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy with DanS.  Totally jacked up stomach...pit stop before, during and after the run.  Wonderful weather for a run, how can this be Dec. 22?  (Mirage Red)

Saucony Mirage 2 Red 2014 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Got up early to run, stomach still a bit jacked up, fell back asleep.  Will go long at lunchtime.  Maybe weights afterwork with Justin.

9 miles on a beautiful day at lunch in 1:10.  Nice and easy with no hammy issues or pain (though still a lack of kicking power...but getting better).  (Mirage Red)

SAD isssues bad right now.

Saucony Mirage 2 Red 2014 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Went out a bit early with Moxie for 4 miles before Justin and I met up with Alana, Curt and Lynette for  a Christmas Eve day run.  Ran through SRL and back through the neighborhood for 6+ miles with everyone then solo for a bit.  Nice morning for a run.

Went back out for 1.5 miles with Katelyn in the neighborhood. (Fastwitch Red)

Merry Christmas to the FRB folks!

Bad end to the day.

Runs With Moxie Miles: 4.00Saucony Fastwitch 5 Red Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Felt like crap later in the day.  I went home (from my parents) and to bed at 8pm.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Woke up at 6:30am (10+ hours of sleep) and out with Kami for some deals.  Came home and tried to get the Xbox up and running (finally after yeterday's issues).  Went out for a run in the sun and cold..crappy.  Barely made it home after 5 miles and puked...feel a bit better now.  More XBox frustration then things started working...finally have a not frustrated teenager (and frazzled dad!).  Won my first game of Madden football...then got creamed!  (Xodus)

Runs With Moxie Miles: 5.00Saucony Xodus 2011 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.005.003.001.0010.00

7am...went to the gym as it was 9 degrees outside.  1 mile wu, then into some MP work and several hard intervals (.5M at 5:00 pace x 2), (.25M at 4:17 pace x 2), 2 mile progression from 6:27 to 4:46 x2.  Some recovery and a fast finish last 400m.  10 miles in 59:15.  Hammy talking on the fast stuff but a good workout.  (Fastwitch)

Saucony Fastwitch 5 Red Miles: 10.00
Comments
From Logan Fielding on Sat, Dec 27, 2014 at 10:51:58 from 24.49.167.215

Merry Christmas to you and your family. Tell that hammy to be quiet!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6:30am...Moxie and I went out in a light snow and warmer temp (25 degrees) for a run along Sunnyside.  First and only tracks in the snow on the path coming and going on about 1-2 inches of snow.   (Xodus)

Runs With Moxie Miles: 6.00Saucony Xodus 2011 Miles: 6.00
Comments
From KristenRuns on Mon, Dec 29, 2014 at 13:21:38 from 68.15.2.98

Out of a runner's fairytale! Sounds like a great run. Merry Christmas and best wishes for the new year!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

5am...6 miles on the treadmill at the gym.  Left calf tight, crappy run.  (Fastwitch)

Saucony Fastwitch 5 Red Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Woke up stiff, will run later.  6 miles on a clear but very cold day at lunch.  Wore lots of layes including a balaklava.  These work good but for the fogging of sunglasses and the icing over of the breathing hole.  Good to get a run in the sun in, helps with SAD issues  (been bad this past month).  (Xodus)

Saucony Xodus 2011 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.002.000.007.00

7 miles on the treadmill at the gym this morning as it was -15 degrees outside…brr!  6:18 AP with some easy and fast stuff (left leg a bit stiff still).

Looking back, this has been a really good year (running and personal/work wise).  This was probably my best racing year ever in terms of number or races and performance in those races.  I have NEVER had a year where I ran as well in my marathons (three sub-2:40 races, AP for all three marathons was 5:58!).   This was also a great year for running with my family, especially watching my kids have a passion for running and doing so well in cross country and track.

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 2007-2013: 24,537 miles (2963 - '07, 3706 - '08, 3760 - '09, 3659 - ‘10, 3725 - '11, 3468 – ’12, 3,256 – ‘13)

Mileage to date 2014: 3,395 miles (12/31/14).  Ran the equivalent distance from Boca Raton, FL to Vancover, BC, Canada this year!

Total lifetime miles: 34,811 miles

Comments
From Jon on Thu, Jan 01, 2015 at 21:22:51 from 107.203.52.135

Congrats on a good year, Jeff. Just wondering, what does "AP for all three marathons was 5:58" mean?

From KristenRuns on Fri, Jan 02, 2015 at 08:58:40 from 199.116.238.221

Congrats Jeff! It's been fun to track your runs and races in 2014. Best wishes for a great 2015!

From jtshad on Fri, Jan 02, 2015 at 10:30:53 from 69.20.183.178

Thanks both of you, hope your 2015 is great!

Jon, AP = Average Pace.

Kristen, glad you are healing up. It was great getting to know you on the FRB.

From Bob on Sat, Jan 03, 2015 at 15:01:50 from 98.222.16.15

Have a great year Jeff!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2703.10588.1393.6710.253395.15
Runs With Moxie Miles: 863.15Saucony Xodus 2011 Miles: 155.35Saucony Tangent 3 2011 Miles: 148.45Saucony Ride 2 2012 Miles: 45.00Saucony Mirage 2 2013 Miles: 257.20Addidas Boost Miles: 478.90Saucony Ride 3 2013 Miles: 782.00Saucony Tangent 4 2014 Miles: 198.18Saucony Mirage 2 Red 2014 Miles: 623.46Saucony Fastwitch 5 Red Miles: 568.31Vibram Five Finger Bikila Miles: 26.60
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