Philippians 4:13

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15% off for Fast Running Blog members at St. George Running Center!

Location:

Idaho Falls,ID,USA

Member Since:

Apr 21, 2007

Gender:

Male

Goal Type:

Other

Running Accomplishments:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Short-Term Running Goals:

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

No racing, retired.

Long-Term Running Goals:

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

Personal:

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

Bend down, O Lord, and hear my prayer;

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

Favorite Blogs:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 14.00 Month: 178.50 Year: 178.50
Runs With Moxie Lifetime Miles: 11678.40
Vibram Five Finger Bikila Lifetime Miles: 137.80
Saucony Xodus 2011 Lifetime Miles: 965.36
Altra Impulse Lifetime Miles: 1469.19
Saucony Fastwitch White 2019 Lifetime Miles: 946.03
Saucony Guide Yellow 2019 Lifetime Miles: 938.00
Addidas Supernova Glide Black 2020 Lifetime Miles: 1256.25
Brooks Launch 6 Red 2020 Lifetime Miles: 1469.00
Zoot Solana Tigers Lifetime Miles: 265.00
Nike React Infinity Black Flyknit 2021 Lifetime Miles: 699.90
Nike React Infinity Blue Flynit 2021 Lifetime Miles: 375.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3062.94211.0231.161.003306.12
Runs With Moxie Miles: 1013.45Saucony Ride 3 2013 Miles: 237.45Saucony Fastwitch 5 Red Miles: 32.00Saucony Xodus 2011 Miles: 93.05Saucony Mirage 2 Red 2014 Miles: 29.40Saucony Ride 3 2015 Miles: 793.75Addidas Boost Miles: 180.00Saucony Mirage Red 2015 Miles: 670.50Brooks Launch 2 Black 2015 Miles: 679.06Saucony Tangent 4 2014 Miles: 40.20Vibram Five Finger Bikila Miles: 11.50Saucony Fastwitch 6 2015 Miles: 240.21Saucony Ride 5 2015 Miles: 210.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

We went to the gym as a family this morning and lifted weights.  I went out for a run in the early afternoon with Moxie along Sunnyside.  Cold but full sun made it an ok run.  (Ride 3)

Runs With Moxie Miles: 5.00Saucony Ride 3 2013 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.002.000.0010.00

5:30am...6 miles on the treadmill at the gym as it was really cold outside.  1 mile easy, 3 miles at MP, 2 miles at 5:45 or faster.  (Fastwitch Red)

4 miles outside with Justin in the cold (3 degrees).  (Ride 3)

Saucony Ride 3 2013 Miles: 4.00Saucony Fastwitch 5 Red Miles: 6.00
Comments
From Jon on Fri, Jan 02, 2015 at 13:46:20 from 192.88.212.49

I can't visit in the winter. Anything below 30 deg would kill me. I'm soft now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

7:15am...4 miles with Moxie before going out with Justin.  We ran 6 miles into SRL and back.  Cold (but warmer than yesterday) and had a fun time with him.  Justin ran in my Xodus to keep his feet warm and for better traction.  10 miles total this morning.  (Ride 3)

Runs With Moxie Miles: 4.00Saucony Xodus 2011 Miles: 6.00Saucony Ride 3 2013 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

6:30am...7 miles with Curt before church on a warmer morning.  (Ride 3)

Saucony Ride 3 2013 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

5:15am...6 miles with Moxie along Sunnyside on a very warm (37 degrees) but windy morning. Hammy a bit tight.  (Ride 3)

10K at lunch on the greenbelt in warm but very windy conditions (25MPH, 40MPH gusts).  Shoes are done. (Mirage Red)

Runs With Moxie Miles: 6.00Saucony Ride 3 2013 Miles: 6.00Saucony Mirage 2 Red 2014 Miles: 6.20
Comments
From Rob Murphy on Mon, Jan 05, 2015 at 09:35:20 from 163.248.33.220

That's 2 degrees warmer than it was here. Strange.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:45am...6 easy miles with Moxie along Sunnyside on a warm and calm morning.  Tired and stiff. (Ride 3)

5 miles with Erik T. after work along Sunnyside.  Nice to catch up while he is in town.  (Mirage Red)

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
12.500.000.000.0012.50

5am...7.5 miles with Erik T. and Moxie along Sunnyside.  Great morning and even better conversation with a good friend to get the day started right!  (Ride 3)

5 easy miles on a beautiful day at lunch.  Pathway was a bit slick in some spots...legs were a bit dead today so I just took it easy and enjoyed the sunshine to battle SAD. (Mirage Red)

Runs With Moxie Miles: 7.50Saucony Ride 3 2013 Miles: 7.50Saucony Mirage 2 Red 2014 Miles: 5.00
Comments
From shellberns on Sun, Jan 11, 2015 at 11:50:50 from 98.118.124.62

I can definitely relate to the SAD. Make sure to up your mg's of Vitamin D :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

5am...tired and cold.  4 miles with Moxie is all I had time or energy for, mostly got out due to the dog.  (Ride 3)

10K untimed at lunch on a very nice day (sunshine, 27 degrees, calm).  I got tangled up with a dog less than a half mile in, tweaked hammy a bit, took another mile for it to feel "better".  Nice to get some sun!  (Mirage Red)

2 miles after work with Katelyn outside.  (Fastwitch Red)

Runs With Moxie Miles: 4.00Saucony Ride 3 2013 Miles: 4.00Saucony Mirage 2 Red 2014 Miles: 6.20Saucony Fastwitch 5 Red Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.902.003.101.008.00

6am...too cold outside for a workout so I went to the gym.  1 mile warmup then into a 5K effort run.  5k in 16:45, 1 mile recovery, 1 mile at 4:52, 2 mile recovery with a fast finish.  First workout in a while where I felt I had to puke (several times).  Calves are fried.  Now for a busy day off.  (Fastwitch Red)

Saucony Fastwitch 5 Red Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

I was tired and a bit sore from yesterday's workout, plus we have a busy morning with Katelyn's swim meet so I decided to sleep in and I will try to squeeze in a run later today.

8 miles in just at an hour.  Started off with Justin and Matthew and ran to SRL.  They turned around at 2.5 mile mark, I kept going to 3 miles and ended up catching them back about 0.1 from home.  I went back out for 2 slow miles,,.really feeling yesterdays workout.  (Fastwitch Red)

Saucony Fastwitch 5 Red Miles: 8.00
Comments
From Rob Murphy on Sat, Jan 10, 2015 at 07:26:11 from 24.10.247.181

Ahhh, swim meets! A day of sitting around for a minute or two of racing. That will be me next weekend. Have fun.

Love the new picture. Good times.

From Logan Fielding on Sat, Jan 10, 2015 at 12:48:26 from 24.49.166.38

Another solid week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7:00am...I missed the text from Curt about running and went out for 2 miles with Moxie before Justin joined me.  As we were out, we ran into Curt, Alana and Gama and finished off our run together.   (Ride 3)

After church, Kami and I went to the gym and I did a good workout with weights...kinda made me miss when I lifted a lot more!

Runs With Moxie Miles: 7.00Saucony Ride 3 2013 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

5am...4 easy miles with Moxie on a warmish but slick morning.  Left hammy and ankle tweaked a bit.  (Xodus)

A long travel day.  I was hungry by the time I got to the hotel and had to eat, then was too full, tired and too cold outside to run.  So I relaxed and watched part of the game.

Runs With Moxie Miles: 4.00Saucony Xodus 2011 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Too cold outside to run and rested my ankle before a long day of meetings.  Got the hotel and ran 9 miles in 58 minutes on the TM.  Good to get it in tonight.  Heading home early tomorrow.  (Ride 3)

Saucony Ride 3 2013 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

4:00am...4 miles on the TM in the hotel in 27:15 before my early flight home.  Legs and glutes tight.  (Ride 3)

3 more miles later. Tired.

Saucony Ride 3 2013 Miles: 4.00
Comments
From Bob on Wed, Jan 14, 2015 at 09:56:24 from 163.191.36.14

Geee, don't know why you would have a tight backside after those comfy plane rides. ;)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 easy miles at lunch on a clear, cool and beautful day.  Legs still tweaked plus the Mirage are now retired after this run (likely at least one other pair as well).  (Mirage Red 14 last run)

Saucony Mirage 2 Red 2014 Miles: 7.00
Comments
From KristenRuns on Thu, Jan 15, 2015 at 15:33:28 from 68.15.2.98

You got a ton of miles out of your Mirage 2s. The 3s have bit the dust for me at about 350. I like 4s. Not sure how durable they are yet. The 4's sole is pretty stiff. That's what stands out about it to me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

5:30am...7 miles this morning.  5 miles with Justin (wearing my Xodus) and Moxie along Sunnyside on a cool but nice morning.  (Ride 3)

Runs With Moxie Miles: 5.00Saucony Xodus 2011 Miles: 5.00Saucony Ride 3 2013 Miles: 7.00
Comments
From Rachel on Fri, Jan 16, 2015 at 19:25:59 from 24.251.226.102

Nice early run Shadley boys!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

6am...met Alana, Curt and Rex for a run.  A few miles with Alana and Rex then they turned around and Curt and I did a full river loop.  11 miles in 1:30+ just taking it easy and chatting and giving Curt a hard time for now joining the Master's ranks!  Happy birthday buddy!  Waited a bit to see if Justin wanted to run (no) then took Moxie out for 4 miles. 15 miles for the day.  (Ride 3)

Runs With Moxie Miles: 4.00Saucony Ride 3 2013 Miles: 15.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

6am...10 easy miles before church on a warm morning.  8 miles with Moxie along Sunnyside, dropped her off at home then went back out for 2 more.  Felt good, no niggles (but still just easy).  (Ride 3)

Weights at the gym after a long day at church (Bible study, service, wedding, movie afternoon).  Needed to get up and move.  

Runs With Moxie Miles: 8.00Saucony Ride 3 2013 Miles: 10.00
Comments
From Glen on Sun, Jan 18, 2015 at 16:31:06 from 75.174.47.225

I think I saw your/moxies tracks.

From steve ash on Sun, Jan 18, 2015 at 20:10:12 from 174.23.134.224

I know that feeling:) I feel sluggish on Sunday at times also.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5:30am...same run as yesterday, 8 miles with Moxie along Sunnyside then 2 more solo for 10 miles total.  Very nice morning for a run...32 degrees and a very light breeze.  A bit tired, hammy/glute ok, left ankle was tweaked at the start but got better.  Saw 5 other runners out this morning.  (Ride 3)

Runs With Moxie Miles: 8.00Saucony Ride 3 2013 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:45am...6 miles with Moxie along Sunnyside.  Warmish still but tired and leg a bit tweaked.  Ran into Curt, Alana and Gama and ran about 1/2 mile with Curt.  Broke out a new pair of shoes for the rotation.  (Ride 3 2015)

5 miles at lunch on a nice day.  Pathways were mostly dry except in the park where they were sheets of ice.  (Ride 3 2013)

I think that my hamstring issue is proximal/high hamstring tendinopathy, not just a hamstring strain.  Might be looking at some time off from running to get over this.  Time to spin with Kami in the mornings and lift more?

Runs With Moxie Miles: 6.00Saucony Ride 3 2013 Miles: 5.00Saucony Ride 3 2015 Miles: 6.00
Comments
From Jason D on Wed, Jan 21, 2015 at 08:01:57 from 68.80.27.222

What's the recovery look like for proximal/high hamstring tendinopathy? The usual rest, etc.?

From Jake K on Wed, Jan 21, 2015 at 08:33:11 from 159.212.71.69

That's basically what I've been dealing with since Chicago, Jeff. A true "pain in the butt" at times.

Don't tell anyone this, but I'm dealing with it by doing YOGA /stretching every night w/ Andrea... and it is really, really helping. I can't do speedwork (well I suppose I could try but it doesn't seem worth the risk) in the colder weather, but that's alright by me this time of year.

From Rob Murphy on Wed, Jan 21, 2015 at 08:50:47 from 163.248.33.220

Crossfit?

But I think that may have jumped the shark.

From jtshad on Wed, Jan 21, 2015 at 10:42:26 from 141.221.191.225

Jason, rest is one part of the recommended approach to reduce the stresses on the tendons. Other recommendations are strengthening exercises (non-direct to start), pelvic alignment and core strengthening, stretching has been mixed in literature. Some suggestion other forms of aerobic exercise though some say you can still run but slow and on flat. Looking at going to a PT this week to discuss more.

From KristenRuns on Wed, Jan 21, 2015 at 16:51:02 from 75.104.65.104

Seems like it's been troubling you a while, at least since your last race? Sounds like it's time to try something new, since its not resolving on its own... I tried a little bit of everything on my hamstring. I think a combination of active release therapy (ART), stretching, strengthening, and generally taking it easy with running helped me recover. There's not a lot of studies to support the effectiveness of ART yet (and its $$$), but I found it effective on hamstring and in releasing hip tightness that caused pelvic tilt, which caused he hamstring issue in the first place. Also did a ton of foam rolling in hip area and of TFL, and stretching hip (various lunges, various twisting lunges, warriors, etc.). Strengthening of gluteus medius has helped too. Hope you find your path soon!

From jtshad on Thu, Jan 22, 2015 at 07:16:01 from 141.221.191.225

Thanks for the suggestions Kristen. I know you have been battling issues as well, appreciate the support and ideas. Going to change things up a bit and do some recover exercises for a while to try to get this over with.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Gave my hamstring a rest this morning and went to the gym to lift weights.  Way weaker than when I did this as my primary exercise, but it is coming back.  May do a light run at lunch schedule depending.

5 very easy miles on a cold day (14 degrees) at lunch.  Leg felt pretty good, have it wrapped again. (Ride 3 2013)

Saucony Ride 3 2013 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Skipped a morning workout to sleep in a bit and did some rehab exercises at home before work.

6 very easy miles at lunch on a sunny, calm and cool 18 degree day.  Hammy felt good, glute a bit tight.  (Ride 3 2013)

Spinning class with Kami after work, good workout to help with rehab.  Got a really bad calf cramp right at the end of the class...hard to even get off the bike and walk.

Saucony Ride 3 2013 Miles: 6.00
Comments
From Rye on Thu, Jan 22, 2015 at 18:23:41 from 174.27.68.61

Cool? Man I walked outside during lunch and thought that it was freezing. Way to get outside! I think that I saw you at a swim meet a couple of weeks ago...... See anyone in a red sox hoodie?

From Summertime on Fri, Jan 23, 2015 at 07:50:57 from 24.119.203.195

Sounds like you are taking care of the injury the right way. Seeing you get outside and get your runs in this year has been my motivation to get out.

From jtshad on Fri, Jan 23, 2015 at 07:56:26 from 69.20.183.178

Thanks guys, this has been a great year to keep running outside as only a few stretches of cold weather. Keep up the training!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

6am...spinning class for recovery and rehab.  Hammy/glute feeling good but calf still sore from yesterday.  Keeping up with rehab exercises too.

4 easy miles with Justin through the neighborhood after school on nice afternoon.  Spent the whole time just chatting...pretty fun! (Boost)

Addidas Boost Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

5am...4 easy miles with Moxie in a freezing fog. Hammy and glute sore from yesterday (sitting for 3 hours on a hard chair last night) plus feeling a cold coming on.  Another day at a great church activity but sitting again all day.  (Ride 3 2015)

Runs With Moxie Miles: 4.00Saucony Ride 3 2015 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I tried to run before church today but it was a sheet of ice everywhere...could not even walk on the concrete/asphalt surfaces!  

After church, Kami and I went to the gym to lift weights.  I was going to run outside (it warmed up and melted off) but I didn't fee like it and wanted to hang out with my family.

Comments
From Drew on Sun, Jan 25, 2015 at 19:25:38 from 24.92.19.68

Wow. It is a different world in Florida. Today was ideal. Too bad there is no balance. In six months, this place will be one of the lowest rungs of the inferno.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Woke up not feeling the best plus freezing fog and sore from lifting...went back to bed.  Will try to run later today.

Came home to watch a sick daughter.  I went out in the late afternoon when my wife got home from her work for a few miles.  5 miles with Moxie then 3 more with Justin.  Left ankle tweaked, hammy not happy with anything faster than 7:30.  Mountain to Fountain nearly 95% out of the picture.  Nice day, ran in shorts in January in Idaho!  Retiring the Fastwitch after this run...think it was the cause of the ankle tweak.  (Fastwitch)

Runs With Moxie Miles: 5.00Saucony Fastwitch 5 Red Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

No run today, staying home as I am feeing pretty lethargic and having a cold.  Ugh. I slept all day and started to feel much better.  I went out in the late afternoon to get some fresh air after being cooped up for so long.  Hammy was even ok.  (Ride 3 2015)

Saucony Ride 3 2015 Miles: 5.00
Comments
From Rob Murphy on Tue, Jan 27, 2015 at 19:44:35 from 24.10.247.181

Sorry about the rough patch Jeff. Extra sleep almost always helps though!

From steve ash on Tue, Jan 27, 2015 at 21:42:03 from 174.23.139.119

Annoying colds.. Just getting through one myself. Wise to get some rest early on though. Get feeling better soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5am...spinning class to continue with rehab on hammy.  Felt good this morning (cold and hammy!).

5 miles on a warmish but sloppy day at lunch with DanS.  Easy paced (slow) but no hammy issue at this pace.  (Ride 3 2013)

Saucony Ride 3 2013 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4:45am...6 easy miles outside with Moxie on a warmish morning along Sunnyside.  Ran into Curt, Alana, Gama and Aaron during this run...busy pathway this morning.  (Ride 3 2015)

6 miles at lunch.  No energy, no pace...pathetic.  Only good thing about this run was being outside in the sunshine.  (Ride 3 2013)

Runs With Moxie Miles: 6.00Saucony Ride 3 2013 Miles: 6.00Saucony Ride 3 2015 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

6am...spinning class with Kami, good workout just spinning out my legs (no hill climbs).

I went to my friend who is a PT and IronMan competitor. Good visit!  I do have hamstring tendonitis caused by pelvic misalignment and also some hamstring weakness.  We readjusted my SI joint, stretched and did some soft tissue work and laser treatment on the tendon.  She showed my some good stretches and strength excercises to do to help with the alignment and will work on the weakness issue more after ensuring my SI is back right.  I should have done this a while back if I would have known I had this issue.

2 miles after school with Katelyn in the neighborhood.  Felt good and kept it really easy.  

Addidas Boost Miles: 2.00
Comments
From shellberns on Sat, Jan 31, 2015 at 11:32:00 from 98.118.124.62

Sounds like you went to Steph. She's the best, and an SIJ whisperer! Good luck with your PT!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

6am...easy 7 mile run through SRL with Curt and Craig.  Nice to run with the guys again, been a while.  3 miles with Moxie afterwards. (Mirage Red 2015)

Weights and stretching with the kids in the basement (rehab focused for me).

Runs With Moxie Miles: 3.00Saucony Mirage Red 2015 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Slept in a bit and watched a movie with Kami before going out for a run (staying home from church due to sickness in our house).  5 miles slow with Moxie along Sunnyside. 

At home ate and did stretching/rehab exercises then we went to Community Park and did some laps, Justin and I ran 4 miles.  Nice time to connect and chat.  (Mirage Red 2015)

Runs With Moxie Miles: 5.00Saucony Mirage Red 2015 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy 5 miles with Moxie on warmish morning with a light mist.  Hammy/glute continuing to improve, a bit tight this morning though.  Stretching afterwards.  (Ride 3 2015)

5 easy miles with DanS at lunch. (Ride 3 2013)

Runs With Moxie Miles: 5.00Saucony Ride 3 2013 Miles: 5.00Saucony Ride 3 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4:30am...4 slow miles with Moxie on a warm but windy morning...all I could muster this morning.  Hammy feeling better, piriformis is sore.  I am feeling better but my running is worse.  Still in a recovery/standby mode trying to figure things out. (Ride 3 2015)

Runs With Moxie Miles: 4.00Saucony Ride 3 2015 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

I did not feel well when I initially woke up (considered staying home from work), but after getting up and having coffee, I felt a bit better.  Took Moxie out for a 5 mile easy run and felt a lot better afterwards (headache, glutes, etc.).  Nice invigorating run...since it was not at 4:30am!  (Ride 3 2015)

6.5 easy miles with DanS at lunch on a good day for a run!  (Ride 3 2013)

Runs With Moxie Miles: 5.00Saucony Ride 3 2013 Miles: 6.50Saucony Ride 3 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

4:45am...5 slow easy miles with Moxie.  Still feeling better, but running is still very slow.  Stretching afterwards.  (Mirage Red 2015)

6.25 easy miles with DanS at lunch on a beautiful day!  Still improving, still slow though.  (Ride 3 2015)

Runs With Moxie Miles: 5.00Saucony Ride 3 2015 Miles: 6.25Saucony Mirage Red 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

6:30am...slept in, first time I have slept 8+ hours in a long time.  5 easy miles with Moxie before taking the kids to school, 5 miles walking with Kami at Community Park then PT.

After PT, we went to lunch and then walked 5 miles again to just chat and enjoy the nice weather! 

4 miles after school with Justin then 2 miles with Katelyn.  I am tired and hungry! (Mirage Red 2015)

Runs With Moxie Miles: 5.00Saucony Mirage Red 2015 Miles: 21.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

5:30am...very warm out this morning but some good wind and some rain as well.  I met Andrea for a few miles before meeting Jeremy and Rex.  Ran a total of 12 miles this morning nice and easy just catching up with friends.  The last half was tougher with the wind and rain but a good run.  Afterwards some stretching, foam roller and rehab exercises.  (Ride 3 2015)

Saucony Ride 3 2015 Miles: 12.00
Comments
From Glen on Sat, Feb 07, 2015 at 11:57:10 from 96.18.162.67

You are getting a pile of miles in Jeff. You must be feeling pretty good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

1:30pm...10K after church on a beautiful afternoon...55 degrees, sunny with  a light breeze.  Nice easy run to SRL and back slow to keep up the recovery and to just enjoy the weather!  (Mirage Red 2015)

Runs With Moxie Miles: 6.20Saucony Mirage Red 2015 Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

A bit tired and tight this morning, so I focused on rehab exercises, stretching and foam rolling this morning.  I will run later today.

10K so slow that I can barely call it running.  Warmish but windy, overdressed by the end of the run.  (Ride 3 2013)

Saucony Ride 3 2013 Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

4:30am...10K with Moxie along Sunnyside in nicer than expected weather.  Slow and easy.  (Mirage Red 2015)

4 miles solo then 2 miles with Katelyn afterwork on a nice afternoon.  Best my hammy/glute has felt in a long time! (Boost)

Runs With Moxie Miles: 6.20Addidas Boost Miles: 6.00Saucony Mirage Red 2015 Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4:30am...6 miles with Moxie.  Cool morning. Slow and easy.  (Ride 3 2015)

Ran on a beautiful day at lunch with DanS.  Shorts, short sleeves (plus light arm sleeves and gloves)...nice!  5 miles with Dan then 1 mile solo around the park.  Nice easy run, hammy and glute feeling good.  (Ride 3 2013)

Runs With Moxie Miles: 6.00Saucony Ride 3 2013 Miles: 6.00Saucony Ride 3 2015 Miles: 6.00
Comments
From steve ash on Wed, Feb 11, 2015 at 13:35:52 from 174.27.252.143

Glad to hear things are on the upswing for you Jeff. I know it's not easy trying to keep up fitness while recovering from strains and injuries.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Horrible sleep night last night (brain turned on at 2am thinking about HS training/running with Justin and his buds...didn't ever really get back to sleep).  Skipped morning run and instead stretched, rehab exercises and foam rolled.  Run at lunch and after work with kids.

6.5 miles on a beautiful day at lunch.  First run in a while where things are really feeling better.  5 miles at 7:30-7:45 pace, the last 1.5 miles were slower to not push my hammy/glute too much too fast. Overall a great run, everything feels really good afterwards.  Total time of 50:40. (Ride 3 2013)

Went to community park as a family.  Ran 2 miles or so with Justin and Katelyn then Justin and I ran 2 more while Katelyn walked with Kami enjoying the nice weather.  (Mirage Red 2015)

Saucony Ride 3 2013 Miles: 6.50Saucony Mirage Red 2015 Miles: 4.00
Comments
From Adam RW on Thu, Feb 12, 2015 at 13:03:51 from 138.26.42.154

Sometimes are brains can be our enemies. Seems like you've also been somewhat off the racing circuit. It has been a difficult transition for me but I'm hoping with the relative success of the 10-miler I'll be motivated to make running a priority again. Hopefully we can catch-up sometime this year.

From Rachel on Fri, Feb 13, 2015 at 08:06:28 from 24.251.226.102

LOVE to see the beautiful weather you're having ~ Enjoy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

4:45am...1.5 miles before meeting Curt, Alana and Sarah.  Ran together to SRL and back (ran into Marlin) for about 7 miles.  Cooler morning but good run.  (Ride 3 2015)

Full morning of breakfast with a friend, PT, work call then lunch date with Kami.  After a quick nap (yeah!) out for a short run through the neighborhood with Moxie...shorts and shirtless (yeah again!  sorry for the paleness it is winter in Idaho). (Mirage Red 2015)

Runs With Moxie Miles: 4.00Saucony Ride 3 2015 Miles: 8.50Saucony Mirage Red 2015 Miles: 4.00
Comments
From Marlin on Fri, Feb 13, 2015 at 19:06:18 from 65.129.37.136

Nice to see you this morning Jeff, it has been a long time since we meet up on a run somewhere.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

5:00am...3 miles with Moxie before heading out with a good group...Alana, Andrea, Curt and Gama.  Nice run along Sunnyside and into SRL and back for a total of 12 miles.  (Ride 3 2015)

Runs With Moxie Miles: 3.00Saucony Ride 3 2015 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

10K on a nice morning before church.  Stretching and foam rolling, legs and glutes feeling better!  (Mirage Red 2015)

Went to the gym after church to lift weights then to Community Park to run/walk a few miles.  2.3 miles at the park with the family! (Mirage Red 2015)

Runs With Moxie Miles: 6.20Saucony Mirage Red 2015 Miles: 8.50
Comments
From Shan on Sun, Feb 15, 2015 at 15:45:32 from 159.118.4.10

glad to see you are getting back into the swing of things! Keep stretching Jeff!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.001.500.0010.00

Day off for President's Day so I slept in and had an easy morning...coffee, Bible study, stretching, rehab exercises and some chores.  Made a big breakfast for my daugther's sleep over, then went out mid morning for a run in the sunshine, cool weather and wind.  6 easy miles along Sunnyside in shorts, and jacket.  Nice day off!

Went to the track with the family and Justin and I did speedwork (or so to speak) for a total of 4 miles.  Ran pretty well for the intervals, not to exhaustion but hard for current situation and fitness.  Justin ran good and set his pre-season marks for the 200, 400, 800m to gauge his improvement (already had a 1600m mark set). (Mirage red 2015)

36 men run sub 4:00 miles this past weekend...incredible!  3:55 from a Montana State runner (relative unknown guy) to top the collegiate ranks is cool too!

Saucony Mirage Red 2015 Miles: 10.00
Comments
From shellberns on Mon, Feb 16, 2015 at 12:38:08 from 98.118.124.62

Oh Sunnyside, how I miss you right now. Glad you're feeling better, Jeff!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Sore from the intervals yeterday and cold outside. Stretched, rehab exercises and foam rolled.  Will run later today.

4 easy miles on a nice day on the desert.  (Ride 3 2013)

4 miles after school with Justin, Katelyn and Moxie. (Boost)

Runs With Moxie Miles: 2.00Addidas Boost Miles: 4.00Saucony Ride 3 2013 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Just too tired and sore to get out the door this morning.  Stretched and foam rolled.  Will try to get a run in later (lunch is out due to work schedule) if I am not helping with a school project after work.  May end up a day off...ok by me today.

5 miles in shorts on a nice afternoon after work.  (Boost)

Addidas Boost Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.350.000.000.0018.35

4:45am...6 slow easy miles on a nice morning for a run with Moxie.  Hammy/glute a bit tight.  Busy on the dark pathway this morning, we saw 9 other runners!  (Ride 3 2015)

6.35 miles with DanS around the greenbelt on a nice day at lunch.  Some wind, but nice temps and sunshine made it a comfortable shorts weather run.  Pretty easy pace, still not back to form yet.  (Ride 3 2013)

3 miles with Katelyn then 3 miles with Justin after work.  Great time running and chatting with my kids!  Great weather too!  (Boost)

Runs With Moxie Miles: 6.00Addidas Boost Miles: 6.00Saucony Ride 3 2013 Miles: 6.35Saucony Ride 3 2015 Miles: 6.00
Comments
From Marlin on Thu, Feb 19, 2015 at 19:13:33 from 65.129.37.136

Dang!!! nice milage for the day Jeff and hope you are feeling better now

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Really bad night of sleep last night so I slept in.  I went for 3 miles at Community Park after dropping Katelyn off at school.  After coffee and errands, I ran a bit with Moxie before Justin got home and we ran a few more.  Tired but got a lot done today.

Runs With Moxie Miles: 4.00Saucony Ride 3 2015 Miles: 3.00Saucony Mirage Red 2015 Miles: 7.00
Comments
From Rob Murphy on Fri, Feb 20, 2015 at 17:31:48 from 24.10.247.181

So you did four separate runs yesterday?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

6:45am...6 miles with Moxie along Sunnyside.  Dropped her off then 6 miles into SRL and back solo.  Ran into some kind of race going on.  2 more after a break with Katelyn in the neighborhood.  She was running some fast intervals, looking good for track!

Heading to Simplot Games and McFarland USA today!  (Ride 3 2015)

Saucony Ride 3 2015 Miles: 14.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.500.000.006.50

COLD outside this morning so I skipped the early run and stretched.  I went out after church on a nice afternoon with Katelyn and Justin.  2.25 miles with both really slow.  Dropped off Katelyn and went out solo (Justin ran by himself) and did another 4.25 miles with some MP tempo thrown in...felt pretty good.  

So much for the movie being motivation.  

Saucony Mirage Red 2015 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

skipped workout this morning, not feeling very well.

3 miles at Community Park with family to get some fresh air after sleeping all day.

Saucony Mirage Red 2015 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Woke up feeling really bad again.  Slept in a bit before going to work.  Hope to get out to enjoy the weather later.

6 miles...in shorts. (Ride 3 2013)

2 miles with Katelyn after school, focused on her form for track.  (Boost)

Addidas Boost Miles: 2.00Saucony Ride 3 2013 Miles: 6.00
Comments
From Derunzo on Tue, Feb 24, 2015 at 13:12:33 from 173.9.52.242

No Boston this year?

From jtshad on Tue, Feb 24, 2015 at 13:13:19 from 141.221.191.225

Not this year,maybe next. Big trip to get there from Idaho so every 2-3 years. How about you?

From Derunzo on Tue, Feb 24, 2015 at 13:28:01 from 173.9.52.242

This will be my first time participating in the Big Dance. I've watched the past 4 years from mile 19 in Newton. I'm so psyched to run it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

4:45am...5 easy miles with Moxie along Sunnyside on a warmish morning.  Feeling better than earlier in the week.  (Ride 3 2015)

6.5 easy miles on a warmish day.  Wind kicked up on way back and was a steady headwind to battle.  (Ride 3 2013)

Stretching and rehab exercises before bed.

Runs With Moxie Miles: 5.00Saucony Ride 3 2013 Miles: 6.50Saucony Ride 3 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

4:30am...6 easy miles with Moxie along Sunnyside.  Stretching and foam rolling.  (Ride 3 2015)

5 miles on a nice day at lunch.  Pain is going away, speed is not coming back very fast though.  (Ride 3 2013)

2 miles with Katelyn through the neighborhood.  (Mirage Red)

Runs With Moxie Miles: 6.00Saucony Ride 3 2013 Miles: 5.00Saucony Ride 3 2015 Miles: 6.00Saucony Mirage Red 2015 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

5:00am...11 miles on a nice morning.  1 mile solo then met up with Curt and Alana for a run along Sunnyside (5 miles then dropped off Alana) and some more with Curt into SRL and back.  Nice to run with good friends.  (Mirage Red)

Saucony Mirage Red 2015 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Slept in a bit and went out just before sunrise.  Still cold (17 degrees) and ran 7 miles with Moxie along Sunnyside.  Dropped off Moxie, fueled, pit stop and took Justin to track practice.  Went back out for an easy 4 miles down Boulevard and wandering through the numbered streets.  Came home and took Katelyn out for 2 more miles.  13 miles total for the day.  (Ride 3 2015)

4.5 miles walking (2 miles easy pace) with Kami around Community Park, just enjoying the weather and conversation.  (Boost)

Runs With Moxie Miles: 7.00Addidas Boost Miles: 4.50Saucony Ride 3 2015 Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Slept in and skipped a morning run  (too cold too!).  After church family went to the gym and I lifted (focused on heavier leg rehab stuff).  I went out after we got home to just enjoy the nice weather.

Hammy/glute really sore later tonight.

Runs With Moxie Miles: 3.00Saucony Ride 3 2015 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Stretched and foamed rolled this morning, hammy/glute were sore and head cold is holding on.

7.25 miles at lunch. Easy mile wu, then 5 miles at 7:30.  1.25 mile cooldown.  Form is coming back, piriformis and hammy a bit sore but felt the best I have in my form in months.  (Ride 3 2013)

3 miles after work with Moxie through the neighborhood on a nice afternoon.  (Boost)

Runs With Moxie Miles: 3.00Addidas Boost Miles: 3.00Saucony Ride 3 2013 Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Cold, snowy, windy...just nasty out.  Plus head cold won't let go, so I stretched and did rehab exercises this morning.  Too cold and windy outside and my head feels like it is going to explode. taking the whole day off.

Comments
From steve ash on Tue, Mar 03, 2015 at 20:42:23 from 174.27.245.106

Hope you get to feeling better soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Still have a bad head cold, it just won't let go.

6.25 slow miles. (Ride 3 2013)

Saucony Ride 3 2013 Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

Slept in.  Stretched and foam rolled.

6.4 miles at lunch with DanS on the greenbelt.  Nice day, good company.  Slower going out, good pace coming back (between 7:00-7:30ish).  (Ride 3 2013)

Saucony Ride 3 2013 Miles: 6.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
23.000.000.000.0023.00

5:15am...5 easy miles with Moxie on a nice morning.  Helped get kids ready and off to school, then stretched with Kami and am going back out for a long run with DanS in the sunshine.  

16 miles with Dan S on the greenbelt on a very nice morning.  Felt really good to 10 miles, ok to 13 then the last 3 miles were tough.  (Ride 3 2015)

5 mile walk at Community Park with Kami just enjoying the weather and each others company in great conversation!  (Boost)

Runs With Moxie Miles: 5.00Addidas Boost Miles: 5.00Saucony Ride 3 2015 Miles: 21.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Woke up early but decided to wait a bit to have the temps warm up and run in shorts.  I took Justin to track practice so he could run with the boys (not interested in me running with them) so I ran 10.5 miles solo through the neighborhoods around the HS and out to Hitt Road and back...just meandering.  One pit stop and just easy recovery pace.  I need to start pushing pace soon...tired of seeing the slow pace on my watch.  Great morning for a run.  (Mirage 3)

Saucony Mirage Red 2015 Miles: 10.50
Comments
From Rob Murphy on Sat, Mar 07, 2015 at 11:21:10 from 24.10.247.181

Really? A ninth grader not interested in his dad running with his team? :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

4 easy miles on a cool morning before church with Moxie.  (Ride 3 2015)

5 miles on a wonderful afternoon just enjoying the weather.  Leg felt great, pace was sub-7:30 for the run with some 6:00-6:15 pace intervals thrown in.  (Mirage Red)

Runs With Moxie Miles: 4.00Saucony Ride 3 2015 Miles: 4.00Saucony Mirage Red 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.504.000.000.0011.50

5am...5 slow easy miles with Moxie along Sunnyside on a nice morning.  (Ride 3 2015)

Beautiful day at lunch for a run.  1 mile easy, then started to pick up the pace.  As I was approaching the bridge on the greenbelt, I saw a couple of runners to use as rabbits to get into a workout...2x2 miles.  First interval was pretty good and felt easy (6:50, 6:30).  1 mile recovery at 7:40 pace then second interval (6:31, 6:29) and felt controlled.  Form held mostly good and the power into the ground was good, breathing was contolled.  0.5 mile cooldown and some hip flexibility drills.  6 miles in 42 miles.  Good first workout in a while so I think I can selectively start addition workouts back into my schedule now.  (Mirage Red)

Runs With Moxie Miles: 5.00Saucony Ride 3 2015 Miles: 5.00Saucony Mirage Red 2015 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Too tired and got into a good discussion on faith with Kami this morning.  Will run later today (when it is really warm out!).

Came home to help watch my daughter who was sick and ended up at the hospital with my wife in the ER because she was having trouble breathing and had chest pains.  After a few hours and tests she was released...but it was scary.   Kinda hit close to home as two of my coworkers have passed away in the past 5 days.

11 miles in the late afternoon while girls rested and my folks checked in on them.  Just meandered through town in shorts and no shirt in the 60 degree weather! (Mirage Red)

Saucony Mirage Red 2015 Miles: 11.00
Comments
From Glen on Tue, Mar 10, 2015 at 18:54:12 from 96.18.162.67

Saw you out there ahead of me, but I could not catch up. Great day for a run. I talked my dad into peddling along with me for 10 miles. He had used the same bike for 20+ years. He bought a new one last fall. At 84 years old, he seems to be planning on getting 20 years out of this new one.

From Rob Murphy on Tue, Mar 10, 2015 at 21:38:56 from 24.10.247.181

So sorry, but glad things turned out all right. Sorry about your co-workers as well.

Hang in there Jeff!

From steve ash on Tue, Mar 10, 2015 at 23:34:35 from 65.130.146.32

Glad to hear things are ok Jeff. Hope and pray for a good and fast recovery.

From shellberns on Wed, Mar 11, 2015 at 19:01:24 from 108.26.189.198

Oh no, much love to Kami. I'm so glad she's alright. Sounds like it's been a tough week. Thinking of you all.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

4:30am...4 slow, stiff miles with Moxie along Sunnyside.  (Ride 3 2013)

6.25 easy miles on a cooler but nice day at lunch.  Just a good stress reliever run around the river.  (Mirage Red)

Runs With Moxie Miles: 4.00Saucony Ride 3 2013 Miles: 4.00Saucony Mirage Red 2015 Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.350.000.000.0012.35

4:30am...6 good miles along Sunnyside on a warm morning.  I forgot to check temps before heading out, I was way overdressed!  (Ride 3 2015)

6.35 miles with DanS around the greenbelt in 48:20.  Slow going out, but pushed the pace coming back a bit to help Dan with his training for Boston.  Good run with good company.  Leg/glute/hammy felt great!  (Mirage Red)

Runs With Moxie Miles: 6.00Saucony Ride 3 2015 Miles: 6.00Saucony Mirage Red 2015 Miles: 6.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5am...10 miles with Curt and about 6 with Alana too.  Nice moring and good friends and conversation. (Ride 3 2015)

Saucony Ride 3 2015 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

7am...6 miles with Moxie along Sunnyside.  Back home to fuel and drop off the dog then go out with Justin for about 5.75 miles and finished off 7 to make it 13 miles for the day.  Good run, feeling really good!  (Mirage Red)

4 miles walking in the park with Kami.  (Boost)

Runs With Moxie Miles: 6.00Addidas Boost Miles: 4.00Saucony Mirage Red 2015 Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

5 miles with Moxie on a very nice morning before church.  (Ride 3 2013)

3 miles in the late evening to enjoy the weather.  (Boost)

Runs With Moxie Miles: 5.00Addidas Boost Miles: 3.00Saucony Ride 3 2013 Miles: 5.00
Comments
From Jason D on Sun, Mar 15, 2015 at 21:22:00 from 68.80.27.222

You really sidestepped the nasty cold weather this year didn't you? Seems like last year there were many (well below) zero mornings and treadmill runs. Hope that hamstring continues to improve.

From jtshad on Sun, Mar 15, 2015 at 21:24:06 from 69.20.183.178

Thanks! The tendinitis is definitely on the mend, looking at my first race effort this weekend in a 5k.

Weather this year has been awesome here in Idaho.

Hope you are doing well. Thanks for checking in!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

7 easy miles along Sunnyside with Moxie on a beautiful warm morning for a run! (Boost)

I wanted to do a tempo today, but the wind and acid reflux was not letting that happen.  7 miles mod/easy on  beautiful warm day....shorts and no shirt.  (Mirage Red)

Runs With Moxie Miles: 7.00Addidas Boost Miles: 7.00Saucony Mirage Red 2015 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:30am...6 slow miles with Moxie along Sunnyside on a warm and windy morning.  Saw two ladies all lit up with more blinkers, ankle lights, glow sticks than I have ever seen...looked like a mini-parade!  (Ride 3 2015)

4 easy miles in Freeman Park.  Short run to fit it in during lunch break in training. (Mirage Red)

Runs With Moxie Miles: 6.00Saucony Ride 3 2015 Miles: 6.00Saucony Mirage Red 2015 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.903.100.000.0010.00

4:30am...6 easy miles along Sunnyside with Moxie on a cooler, windy morning.  Ran with Becky for a short while.  (Ride 3 2015)

Quick run at lunch.  Met DanS and we ran the XC course in the park.  First real effort to get some pace...6:25, 6:43, 6:29.  Overall 5k course in 20 minutes so ok effort. (Mirage Red)

Runs With Moxie Miles: 6.00Saucony Ride 3 2015 Miles: 6.00Saucony Mirage Red 2015 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.250.000.000.0016.25

4:45am...6 easy miles with Moxie along Sunnyside on a cool (28 degrees) morning.  (Ride 3 2015)

5.25 miles on a beautiful day at lunch.  Nearly done with training! (Mirage Red)

5 miles after work on a nice afternoon while waiting for Katelyn's practice to finish.  I wanted to try out my new Brooks Launch 2 shoes...nice! (Launch 2)

Runs With Moxie Miles: 6.00Saucony Ride 3 2015 Miles: 5.25Saucony Mirage Red 2015 Miles: 6.00Brooks Launch 2 Black 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4:45am....6 easy miles along Sunnyside with Moxie on a cool morning.  (Ride 3 2013)

Runs With Moxie Miles: 6.00Saucony Ride 3 2013 Miles: 6.00
Race: Community Fitness Run 5k (3.05 Miles) 00:17:56, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.640.003.110.0012.75

Got up late and went out for a run.  I bumped into Lynette and ran some miles with her to the gym.  On the way back, ran by the park and the Community Fitness run was taking place.  The RD (a friend of mine) asked me to run and I thought why not give it a try.  Most of my other runner friends were running the 10K and I was only up for the 5k to test my hamstring issue.  I ran up front with Gray and Alan for the race and ended up winning the 5k in 17:56 and felt comfortable and not pushing my injury, but I don't think I could have run much faster on this pancake flat course based on my current fitness/racing.

Good run, now for Spring break!  (Ride 3 2015)

Saucony Ride 3 2015 Miles: 12.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 miles up and down City Creek with Rob Murphy.  What a great run!  Took a detour to stop and see the State Capitol.  Ran into a couple of running friends from IF at the end of our run.  Great time with a great friend.  (Mirage 2)

3 mile walk with the family after gettting to the condo! (Mirage Red)

Saucony Mirage Red 2015 Miles: 17.00
Comments
From Rob Murphy on Sun, Mar 22, 2015 at 21:16:20 from 24.10.247.181

It was a great run! Hope you guys have a great and relaxing week.

From jtshad on Mon, Mar 23, 2015 at 09:11:25 from 208.117.124.47

Thanks for the hospitality!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

7am...8 miles with Justin along the Santa Clara trail to the Virgin River trail and back on a nice morning.  Good run just talking.  (Launch 2)

6 miles of hiking in Zion National park with my family.  What a fun day before In-N-Out burgers and pool time!  (Mirage Red)

Saucony Mirage Red 2015 Miles: 6.00Brooks Launch 2 Black 2015 Miles: 8.00
Comments
From Drew on Tue, Mar 24, 2015 at 07:06:50 from 24.92.19.68

I used to go to Zion almost every summer with my family when I was a kid. Love that place!

I took my wife there about 8 years ago so she could see it. We hiked up Angel's Landing, and it was a whole lot scarier than I remembered.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.000.000.0012.00

Slept in and went out a little later after sunrise.  6 miles solo in just under 45 minutes, mostly easy but a few pushing up the pace.

Went back out with my family from the park.  I ran 0.5M with Kami and Katelyn then Justin and I took off down the trail after a rabbit.  We ran some fast segments (5:30 or under for some long stretches)!  Ran back into Katelyn and Kami and ran about 1 mile easy with them before charging  back up the hill at sub 8:00 pace.  6 miles in just under 45 minutes!  Good run (again).  (Launch)

Now for pool time with family and friends (Hudman's!).

Brooks Launch 2 Black 2015 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.600.000.000.0012.60

6:30am....met Craig at the city center park (SGM finish line) and drove up to Ledges Parkway.  We ran down the trail back to the park, last part of the marathon course.  Nice run in under an hour for 8.35 miles.

Got home and took the family out.  Justin and I ran about 4.25 miles along the pathway from the park.  (Launch 2)

Another relaxing day at the pool and playing at the sports complex.

Brooks Launch 2 Black 2015 Miles: 12.60
Comments
From Summertime on Wed, Mar 25, 2015 at 17:39:14 from 24.119.203.195

Not a bad week to be down that way running. It sounds like the weather has been nice. Sure beats the Idaho wind we have been having here. Nice week of running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

3.5 miles around the complex before heading home. (Launch 2)

2 miles with Justin to shake out the legs after the long drive home from St. George. Tired. (Mirage Red)

Saucony Mirage Red 2015 Miles: 2.00Brooks Launch 2 Black 2015 Miles: 3.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

7am...10 miles with Moxie along Sunnyside, down Hitt to 17th and back.  Nice easy run, kinda sore so a bit slow.  (Ride 3 2015)

3 miles walking with Kami at the park. (Ride 3 2013)

Runs With Moxie Miles: 10.00Saucony Ride 3 2013 Miles: 3.00Saucony Ride 3 2015 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
24.000.000.000.0024.00

6am...3.5 miles with Moxie. Dropped her off at home then ran to the store to run with the group.  Ran about 13 miles with Gray and others (Katie, Tim, Eric, etc.) on a big loop down Pancheri and Bellin then onto the canal bank then a river loop.  Stopped for a mini break at the store then the rest home really slow as I was getting tired.  About 8:00 AP with some faster stuff with Gray in the middle.  (Launch 2)

2 miles with Katelyn, then 2 more solo (some with Justin and Kami) to finish off 90 for the week.  (Ride 3 2015)

Runs With Moxie Miles: 3.50Saucony Mirage Red 2015 Miles: 4.00Brooks Launch 2 Black 2015 Miles: 20.00
Comments
From JohnR on Sun, Mar 29, 2015 at 15:15:01 from 66.193.131.66

Nice 90 mile week! And it looks like a fun time you had in S. Utah too. Must be a blast to be able to run with your son like that. Keep it up!

From Rob Murphy on Sun, Mar 29, 2015 at 15:23:20 from 24.10.247.181

Nice run. You about tripled my mileage for the week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.001.000.005.00

Slept in.  Went out with my family in the early afternoon on a great day for a track run.  Nice and easy with all of them, doing some form drillls and practice and time for Justin to try out his new spikes.  4 miles easy.  1 mile hard at 5:32, not bad but still have some work to do.  Hammy/glute felt great.  (Tangent)

Saucony Tangent 4 2014 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

4:45am...5 easy miles with Moxie.  Ran with Andrea for a little bit.  (Ride 3 2015)

6 miles at lunch on a beautiful day.  5 miles with DanS around the river, then 1 more faster solo mile through the park.  47 minutes total time, nice and easy.  (Mirage Red)

3 miles around the neighborhood while waiting for Katelyn's track practice to finish.  (Bikila)

Runs With Moxie Miles: 5.00Vibram Five Finger Bikila Miles: 3.00Saucony Ride 3 2015 Miles: 5.00Saucony Mirage Red 2015 Miles: 6.00
Comments
From Marlin on Mon, Mar 30, 2015 at 08:50:35 from 174.27.79.160

It was nice to see you and the family over the weekend Jeff, I sure hope everything works out so you will be able to run the RONR

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

4:30am...5 easy miles with Moxie.  Some stretching, kind of sore this morning.  (Ride 3 2015)

4 easy miles on the desert on a very nice day.  (Mirage Red)

Runs With Moxie Miles: 5.00Saucony Ride 3 2015 Miles: 5.00Saucony Mirage Red 2015 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Cold and windy outside this morning, I was tired, I slept in.

6.25 miles at lunch on a cool and windy day.  Easy progression with lots of fartleks, starting shorter, getting longer at the end.  Last 2 miles were 6:45ish.  46:30 for the run.  (Mirage Red)

4 miles with Moxie through the neighborhood after work.  (Ride 3 2015)

Runs With Moxie Miles: 4.00Saucony Ride 3 2015 Miles: 4.00Saucony Mirage Red 2015 Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.504.000.000.009.50

4:30am...5 slow miles on a cold morning with Moxie.  Had to will myself to get out, but I did make it. Tired and sore glutes.  (Ride 3 2015)

4.5 miles at lunch running loops in Freeman Park.  0.25M wu, 4 mile tempo in just under 26 minutes, 0.25M cd.  (Mirage Red)

Went to see both kids run PR's in track meets today!  

Runs With Moxie Miles: 5.00Saucony Ride 3 2015 Miles: 5.00Saucony Mirage Red 2015 Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Slept in and went out a bit later in the morning when it had warmed up a bit.  11 easy miles with some fartlek sections.  (Ride 3 2015)

Saucony Ride 3 2015 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

6:30am...I met Craig at the corner and we had a great run around the river and through Freeman Park and back.  Great conversation, decent pace and lots of fun.  We saw lots of runners out this morning...most looking for Easter eggs from Bill's Bike and Run.  Hard to find as we heard that the runners were out earlier this morning.  Ran into Marlin, Mauri, Deborah, Eric and Tim and the store running group and many others.  12 miles total in about 1:33.  Had some shin pain which was new...not bad but noticable.  Man, this old body of mine...(Launch 2)

1.25 miles with Katelyn at the track to try out her spikes.  My left shins is really painful, taking tomorrow off to let it relax. (Ride 3 2015)

Saucony Ride 3 2015 Miles: 1.25Brooks Launch 2 Black 2015 Miles: 12.00
Comments
From crhudman on Sat, Apr 04, 2015 at 09:59:45 from 69.92.59.211

good morning. thanks for the run.

From Jon on Sun, Apr 05, 2015 at 10:03:49 from 107.203.52.135

Happy Easter to you and your family! Enjoy this special day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

He is Risen!   He is Risen, indeed! Hallelujah!  

Happy Easter!

Day off. Shin still really hurts.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took the morning off to let my shin contiue to heal.  Thought about going out at lunch, shin better but still feel it a bit, plus the weather is not very nice.  Just take the day off and heal up.

Comments
From Rob Murphy on Mon, Apr 06, 2015 at 12:49:27 from 24.10.247.181

Glad you're being smart about the shin thing. Might need to buy one of Meb's eliptigo's.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

4:45am...tried to go out this morning, made it 0.5M before I decided to turn back. Shin still painful, so no need to push it.  (Ride 3 2015)

4 slow easy miles at lunch. Shin didn't hurt, just a bit tight/warm.  Really slow, form off due to shin...could feel stresses elswhere.  (Mirage Red)

Runs With Moxie Miles: 1.00Saucony Ride 3 2015 Miles: 1.00Saucony Mirage Red 2015 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

4:30am...3 miles with Moxie.  Shin still bothering me. (Ride 3 2015)

No lunch run today. Took my son to PT to work on his calf (gastroc tendon and hamstring tendon strain) and also asked about my shin.  I am struggling to understand how his coaches "system" is working if over half his faster athletes are injured mid season due to frequency of speedwork/timetrials and volume.

We all need to get our regularity of our stretching/strengthen back on par.

Runs With Moxie Miles: 3.00Saucony Ride 3 2015 Miles: 3.00
Comments
From Bob on Wed, Apr 08, 2015 at 13:55:30 from 163.191.36.14

Agree with your observation. I see that around here as well. Achilles blow outs. Not good long-term for a young runner.

From Rob Murphy on Wed, Apr 08, 2015 at 14:04:57 from 24.10.247.181

1. Mor and more, I'm avoiding "speed work" for 9th graders if that means longer intervals at race pace or faster. Aerobic development, general athleticism, and true speed should be the priority.

2. Time trials during the season?

3.The old adage "never increase volume and intensity at the same time" would seem to apply here.

From jtshad on Wed, Apr 08, 2015 at 14:09:15 from 141.221.191.225

Intervals on Monday, more intervals/time trials today. Recovery days he still has them push the pace. Justin says he is worn out going into every race so far this season (in addition to now being injured).

I have already had one conversation with the coach(es) about training/racing expectations and communication...looks like more is needed. I don't want to be a bad "sports dad" but this is about my son's body and future in the sport, not about their ego and "system". They need to train the athlete as a person, not as a widget in a system.

From Rob Murphy on Wed, Apr 08, 2015 at 14:24:17 from 24.10.247.181

It's important to keep the easy days easy and fun and time trials are usually fruitless and pointless, especially during the season and especially if the coach is actually expecting fast times. You can only go to the well so often!

I try to ask myself, "would I be looking forward to today's practice if I were on my team"? Because if it's not fun in a sense you will loose them.

Good luck with this.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Skipped my morning run to continue to let my shin splint issue resolve.  Focused on some good stretching and rehab exercises.

5 slow easy miles at lunch.  Shin pain still there, but manageable.  It would come and go and feels pretty good now after the run. (Mirage Red)

Saucony Mirage Red 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

5am...3.5 miles with Moxie on a nice morning.  A sucky mix of run and walking as my shin was not cooperating.  Try to get in to see the PT today.  Very frustrated.  (Ride 3 2015)

1.5 mile walk with Kami at the park after breakfast with a friend. (Boost)

20 mile bike ride in about an hour with Kami on a very nice day. No shin pain until afterwards when I was walking around.  I have to do this more often, it was fun!  Going to PT this afternoon.  

Runs With Moxie Miles: 3.50Addidas Boost Miles: 1.50Saucony Ride 3 2015 Miles: 3.50
Comments
From steve ash on Fri, Apr 10, 2015 at 12:02:52 from 65.130.161.90

Is it just a badly inflamed tendon or could it be a stress fracture?

From Rob Murphy on Fri, Apr 10, 2015 at 13:13:17 from 24.10.247.181

Yeah, this doesn't sound good Jeff. I'd say no running until you know for sure what it is. You can almost completely maintain your fitness with an elliptical.

Sorry!

From jtshad on Fri, Apr 10, 2015 at 21:09:53 from 69.20.183.178

No stress fracture, just soft tissue. Inflamation of the anterior and posterior tibialis. Probably off running for a week with cycling, stretching and some rehab.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Justin, Kami and I went to spinning class this morning.  Kami and I did 2 classes, Justin one and some weights and stretching.  2 hours, nearly 40 miles of spinning.  Speed class first, then hill intervals.  Leg felt good...still not running.  

Katelyn and I went to the track for her to practice in her spikes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Stretching, rehab exercises and foam rolling this morning with my coffee.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Stretching and rehab this morning.

Weights at the gym with Justin and Kami then some walking at the park with Kami.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Stretching and rehab.  Leg feeling about 75% better...nearly ready to try a run again this week.

Spinning class after work with Kami (and Justin for a while until his leg hurt too much).  Good hard circuit workout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Got to the gym early and tried to see how my leg would do with some easy running.  Got to 1/2 mile and pulled the plug as it started to tighten up.

Long good spinning morning before and in the class.  Speed interval day.

Saucony Ride 3 2015 Miles: 0.50
Comments
From Bob on Wed, Apr 15, 2015 at 15:04:09 from 70.194.75.114

Spinning can be a great workout. Hope you heal up quickly.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

4:30am...45 minutes on the spinning bike, working on keeping a high turnover.  Good workout.  At home did stretches and rehab.  Still on the mend, nearly there.

2.25 miles doing a couple loops of Freeman Park on a beautful day at lunch.  Shin did ok, but I was not going any futher.  (Mirage Red)

Saucony Mirage Red 2015 Miles: 2.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

5:30am...hard spinning class with some hill climbing (Lynette is a tough instructor!).  Good work.

Happy Anniversary to my wife, 22 years of awesome times!

25 mile bike ride with Kami on a beautiful day.  Took off from the house and rode up to Foothill Drive over to Lincoln and attacked the hill.  Turned around and came back the same way, only stopping for lunch with my beautiful and fast riding partner.  What a good day!

Watched Katelyn rock the track meet and run a 6:59 mile (14 second PR!)!

Comments
From Marlin on Fri, Apr 17, 2015 at 08:39:20 from 174.27.26.109

Hey Jeff, glad you are still staying active anyway, but it sucks not to be able to do what you love to do, hope you get better soon.

Happy Anniversary to the two of you !!!!!

From Jason D on Sat, Apr 18, 2015 at 08:07:58 from 68.80.27.222

Happy anniversary to you both!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

7:30am...I slept in a bit and waiting to go out with Justin (so I could run with him in case it hurt) and Moxie.  2.5 miles with Justin...he is doing ok but it was a bit tight for his calf.

I went back out for some more and finished off 7.25 mile with no pain!  Great to be back out at it especially on such a beautiful morning!  (Launch 2)

On a sad note, a cycling friend of Kami's passed away tragically last night.  

Good time tonight watching the Real Salt Lake soccer game at Rio Tinto!  Nice evening, great time with kids.  Nice walk to and from the hotel.

Runs With Moxie Miles: 2.50Brooks Launch 2 Black 2015 Miles: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

6am...slept in a bit and had a cup of coffee before heading out for a run on a nice morning.  Ran out on San Marino and over past the Jordan temple and back for a total of 8 miles.  Went back to the room to see if either kid wanted to run.  Instead had breakfast and played in the pool before going back out for 4 miles over to the JRP and a mile out and back.  12 miles total for the morning, no shin pain (not fast either).

Good church service at Good Shepherd then the drive back home.  

Going to be a busy week, lots going on every evening!

Brooks Launch 2 Black 2015 Miles: 12.00
Comments
From steve ash on Sun, Apr 19, 2015 at 18:27:11 from 65.130.161.90

I live just a bit over a mile from Good Shepherd. Drop me a line if you feel inclined to go for a run sometime later this week.

From Rob Murphy on Sun, Apr 19, 2015 at 20:23:34 from 24.10.247.181

Well shoot, I could have joined you at 6 am!

From Rachel on Sun, Apr 19, 2015 at 22:58:02 from 24.251.226.102

Yay, it sounds like you're on the mend!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

4:45am...6 easy miles with Moxie along Sunnyside.  Shin felt fine, a bit of lower back stiffness, likely from the drive yesterday.  (Ride 3 2015)

2 miles in the late afternoon after going to two funerals today...rough day.

Runs With Moxie Miles: 6.00Saucony Ride 3 2015 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

4am...6.25 slow miles with Moxie along Sunnyside on a nice morning.  Only run for today as it will be a very busy day of meetings at work.  (Ride 3 2015)

Runs With Moxie Miles: 6.25Saucony Ride 3 2015 Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.252.000.000.006.25

4:30am...6.25 mile fartlek run on a nice morning with Moxie along Sunnyside.  Another busy day at work. (Ride 3 2015)

Was planning on a short run around the greenbelt with a coworker from out of town. He bribed me with a beer on the patio of the hotel instead.

Runs With Moxie Miles: 6.25Saucony Ride 3 2015 Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

5am...slept in (could not get up early) and decided to go out when I saw it was 50 degrees outside.  As Moxie and I were heading out the door I saw Alana and Gama up ahead.  Ran with them catching up on life events.  Ran most of my 6 mile run with them enjoying the early morning company.  (Ride 3 2015)

10K at lunch in just under 43 minutes.  Warmish and windy.  2 slower miles (7:05ish), 3 decent miles (~6:45), 1.2 slower (7:10ish) as my shin started to twinge at 5.5M so I slowed down back to the building. (Mirage Red)

Runs With Moxie Miles: 6.00Saucony Ride 3 2015 Miles: 6.00Saucony Mirage Red 2015 Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.002.300.000.0011.30

I slept in on my day off after a long week.  Got the kids off to school and went running while Kami was riding with friends.

5 miles along Sunnyside with Moxie.  Dropped her off then ran through SRL to Bill's (stopped to say Hi) then around the east side of the river pathway (saw Charlie and Mike, have not talked to them in quite a while!) then back home.  I threw in many harder paced sections.  11.3 miles total on a glorious day.  Now for some yardwork chores to catch up after being gone for several weekends.  (Ride 3 2015)

Runs With Moxie Miles: 5.00Saucony Ride 3 2015 Miles: 11.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

6am...5 miles with Moxie along Sunnyside on a cooler morning. Was supposed to meet Craig but he could not make it.  Saw that Lynette showed up but I missed her.  Dropped Moxie off at home then went back out.

10.5 miles around the greenbelt.  Ran to the store for the group run but did not end up running with the group.  Last 3 miles really sucked as my energy level was low and my lower back was starting to hurt (likely from yesterday's yard work.).  Glad to get it done.  Now to go watch the Tiger/Grizz meet and Justin run the freshman mile.  No elite/coaches mile for me this year as I am still not quite back to racing form.  (Launch 2)

2.5 miles with Katelyn in the neighborhood focusing on form corrections.  Fun run!  (Bikila)

Runs With Moxie Miles: 5.00Vibram Five Finger Bikila Miles: 2.50Brooks Launch 2 Black 2015 Miles: 15.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

I was planning on running with Curt this morning, but the weather was bad (cold, windy, rain/snow).  Decided to wait to later after church.

I went with my family to the gym to lift weights then went out for a run on decent afternoon.  7 miles through SRL around the southern greenbelt loop.  I would run easy for a song, then hard for a song.  OK run, but a bit stiff at times. (Ride 3 2015)

Saucony Ride 3 2015 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

5am...5 easy miles with Moxie along Sunnyside.  Glutes sore from weights yesterday. Stretching. (Ride 3 2015)

7.2 miles at lunch on a beautiful day!  First 2.5M with DanS talking about his Boston experience then the rest solo.  Threw in lots of intervals, fastest mile my last full mile.  (54:00) Still a bit sore from lifting.  (Mirage Red)

Runs With Moxie Miles: 5.00Saucony Ride 3 2015 Miles: 5.00Saucony Mirage Red 2015 Miles: 7.20
Comments
From Summertime on Mon, Apr 27, 2015 at 19:22:54 from 24.119.203.195

Nice run. You must be recovering from your injury. Thanks for being so consistent on your running and blogging. It really helps me get out the door some days.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:45am...5 slow miles with Moxie along Sunnyside.  Bad case of DOMS from the weights on Sunday.  (Ride 3 2015)

5 miles in 35+ minutes after work on a beautiful day.  Ran through the neighborhood into Southpointe and back.  Pace felt easy and relaxed.  Good to enjoy the warm weather.  (Boost)

Runs With Moxie Miles: 5.00Addidas Boost Miles: 5.00Saucony Ride 3 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:20am...5 easy miles with Moxie along Sunnyside and through the neighhorhood.  Still a bit tight...and tired.  (Ride 3 2015)

5 miles in an easy 36 minutes out on the desert.  Beautiful day (sunny, 65 degrees, light breeze) to run shirtless (work on getting rid of my winter white!).  (Mirage Red)

My daughter's likely last track meet of the season tonight.

Runs With Moxie Miles: 5.00Saucony Ride 3 2015 Miles: 5.00Saucony Mirage Red 2015 Miles: 5.00
Comments
From Bob on Wed, Apr 29, 2015 at 12:49:36 from 163.191.36.14

Alright, "suns out, guns out"!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.305.000.000.0010.30

Skipped my morning run...too busy early with family stuff.

Beautiful day at lunch!  Decided to try to run a bit harder so I did a "easy" MP tempo effort run.  10K in 41:35.  Started off easy for about a quarter, ran hardeer for a few miles, then eased back at the end.  Splits: 6:45, 6:49, 6:37, 6:39, 6:35, 6:58, 1:15 (0.2).  Good run, effort felt harder but not hard.  (Mirage Red)

4.1 miles after work with Moxie through the neighborhood, just nice and easy.  I have had really bad chafing this week, must be the hot weather.  (Tangent)

Runs With Moxie Miles: 4.10Saucony Tangent 4 2014 Miles: 4.10Saucony Mirage Red 2015 Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

5:30am...5 easy miles along Sunnyside with Moxie.  Saw lots of runners out.  Picked it up a bit when a couple were trying to catch me.  Maybe my racing juices are starting to pick up again.  (Ride 3 2015)

8:45am...8 miles through SRL to Broadway then back on the east side of the river.  Beautiful morning...now for yardwork before watching Justin's track meet this afternoon.  (Boost)

Runs With Moxie Miles: 5.00Addidas Boost Miles: 8.00Saucony Ride 3 2015 Miles: 5.00
Comments
From Adam RW on Fri, May 01, 2015 at 07:26:13 from 138.26.42.154

It's funny how those get flowing. Honestly can change my "easy" pace by 2 min... Have a great weekend!

From Rachel on Sun, May 03, 2015 at 09:30:29 from 24.251.226.102

How did Justin do?!??!

From jtshad on Mon, May 04, 2015 at 08:16:34 from 69.20.183.178

Not his best, leg still hurt some and he did not fuel right before the race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

5:15am...3.5 miles with Moxie before meeting Andrea and Craig for a run.  Beautiful morning, great to run with such good friends (been a while!).  Nice and easy with Andrea, Craig and I threw in some faster miles in the middle.  Dropped Craig off after about 6.5 miles, then ran another mile or so with Andrea before finishing it off through the neighborhood.  15 miles easy.  (Launch 2)

Now for some yardwork (again!), taking Justin to try on a tux for prom (next weekend) and maybe seeing "Avengers: Age of Ultron" later.  Great time hanging out with Justin.  Great movie except for a couple of theological issues.

Watched "Unbroken" with Kami, ok movie but the book was much better.

Runs With Moxie Miles: 3.50Brooks Launch 2 Black 2015 Miles: 15.00
Comments
From Steve on Sat, May 02, 2015 at 18:45:45 from 66.87.67.177

Good week of training!

From Jon on Sun, May 03, 2015 at 06:49:40 from 107.203.52.135

How was Avengers?

From jtshad on Mon, May 04, 2015 at 08:17:57 from 69.20.183.178

Avengers was good, really complex compared to the other movies. Had an issue with a theological problem...they should not try to be as direct as it was in the movie.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

6:45am...5 slow easy miles with Moxie on a nice morning, but looks like rain is coming.  (Ride 3 2015)

Runs With Moxie Miles: 5.00Saucony Ride 3 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.103.000.000.0012.10

5:30am...6 easy miles with Moxie along Sunnyside on a gorgeous morning. Stretching. (Ride 3 2015)

Nice day for a run at lunch. Started off with DanS, ran 2.3 miles at around 7:30 AP.  Broke off and picked it up for miles 3,4,5 (6:38, 6:32, 6:23) (slow MP effort), cooled down for 1.1 miles at just under 7:00 pace.  Good run, good to run a bit faster again.  Stretched.  (Mirage Red)

Runs With Moxie Miles: 6.00Saucony Ride 3 2015 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

4:45am...5 very easy miles with Moxie on a nice morning.  Lower back very stiff again.  (Ride 3 2015)

3 miles at lunch on the desert.  Ended up battling some wind and rain, ended just before the heavy stuff hit.  20 minutes earlier start and I would have been in warm sunshine! (Mirage Red)

Ran into an old friend, Steve B., at work today that I have not spoken to in quite a while.  Good to talk to friends from the past.

Runs With Moxie Miles: 5.00Saucony Ride 3 2015 Miles: 5.00Brooks Launch 2 Black 2015 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4:30am...6 miles with Moxie along Sunnyside.  Back was really stiff again, slow miles.  Ran for a stretch with Becky.  (Ride 3 2015)

6 slow miles on a nice day at lunch.  Not really feeling the best so this one was a bit tough.  (Mirage Red)

Runs With Moxie Miles: 6.00Saucony Ride 3 2015 Miles: 6.00Saucony Mirage Red 2015 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Took the morning off to catch up on sleep and rest my back.  Plus, kinda yucky out.

Put my entry in for the Runnersworld Cover Search contest.  Thought I would give it a try.

http://coversearch.runnersworld.com/entry/249/  #RWCoverSearch

Wow, everyone who put an entry in for St. George this year got in!

7 miles at lunch on a cool and cloudy day.  Back feel better since I ran 7 miles in the same time (52+ minutes) it took me to run 6 miles yesterday.  Much better.  (Mirage Red)

Saucony Mirage Red 2015 Miles: 7.00
Comments
From Jason D on Thu, May 07, 2015 at 21:50:02 from 68.80.27.222

I sent in a vote. Although there are some lovely candidates, I think they need to understand the genre better :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

5:30am...6 slow miles with Moxie along Sunnyside.  Back stiff again.  Yard work this morning before watching kids at band and track.  (Ride 3 2015)

Runs With Moxie Miles: 6.00Saucony Ride 3 2015 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

6:15am...set out solo for a longer run on a cooler and windy morning.  16 miles around the greenbelt and back home.  Not a very good run, some good spots but hammy and glute were very sore by the end and my pace slowed too much. (Launch 2)

Had to cut it short of my desired mileage to help Justin get ready for the prom today!  

Also, Mother's Day projects in the yard today with Kami.  

Brooks Launch 2 Black 2015 Miles: 16.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

7:15am...5 easy miles with Moxie along Sunnyside on a really nice morning.  (Ride 3 2015)

3 mile walk with Kami at Community Park then MORE yard work.  Nearly getting done with it.

Happy Mother's Day to all the FRB Moms!

 

Runs With Moxie Miles: 5.00Addidas Boost Miles: 3.00Saucony Ride 3 2015 Miles: 5.00
Comments
From Rob Murphy on Sun, May 10, 2015 at 09:01:50 from 24.10.247.181

This is Mother's Day? Dang!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.004.000.000.0013.00

4:30am...6 with Moxie.  Already a crappy day.  (Ride 3 2015)

Beautiful day at lunch for a run.  Needed to work of stress and try to run a bit harder.  1 mile easy, 2 miles picking up the pace (6:47, 6:44).  Experienced a bad side stitch at the end of mile 3, so took an easy mile to get rid of it then 2 more faster miles (6:40, 6:25).  1 easier cooldown for 7 miles in 48:30.  Still pretty pathetic for the pace but at least got it done.  (Mirage Red)

Runs With Moxie Miles: 6.00Saucony Ride 3 2015 Miles: 6.00Saucony Mirage Red 2015 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5am...it was raining when I first got up to run and my back was stiff.  It stopped raining so I decided to go out for a short slow run to get Moxie a run.  Try to run later (lunch or after work with kids).  (Boost)

4 miles in 27:15 on a nice day on the desert.  (Mirage Red)

2 miles with Katelyn after work.  (Launch 2)

Runs With Moxie Miles: 4.00Addidas Boost Miles: 4.00Saucony Mirage Red 2015 Miles: 4.00Brooks Launch 2 Black 2015 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Skipped my early run as I had to be in at work early (6am) for a conference call.  Get in the runs later.  Plus, it was really windy this morning, not missing much.

8.5 miles in an easy 1:03.  From the office to SRL and around the lake and back on a great day for a run..temp perfect with a bit of a breeze.  Kept the the pace fairly even, some intervals at 6:30 or better thrown in.  (Mirage Red)

Saucony Mirage Red 2015 Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.200.000.000.0014.20

4:30am...6.2 slow miles with Moxie along Sunnyside.  I saw 6 other runners out before 5:30am, I knew all of them! (Ride 3 2015)

6 easy miles at lunch on a nice day.  Lower back still aching pretty good today, thus slow. (Mirage Red)

2 miles with Katelyn after work.  (Boost)

Runs With Moxie Miles: 6.20Addidas Boost Miles: 2.00Saucony Ride 3 2015 Miles: 6.20Saucony Mirage Red 2015 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.000.000.007.00

It was pouring rain when I got up to run this morning, so I held off and went later.  I helped get the kids ready for school, had breakfast with a friend then went out for a run at 9:15.  Solo through SRL and around the greenbelt at a good pace. 7 miles in 45:30ish!  Felt great and easy, no aches or pains.  (Boost)

 

Addidas Boost Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

A steady rain and cold this morning, so I skipped the run and my family and I went to the gym in the mid morning for a weight workout.  

We went to a movie during the rainy part of the day and I was going to run in the afternoon/evening after the rain stopped, but instead worked to clear out the garden area with a buddy who came over to help.  3 hours of work and still more to go tomorrow!

A bit tired and ready for some food and a beer!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

6:15am...6 easy miles with Moxie along Sunnyside on a nice morning.  Sore from yesterday but good to get the run in.  More yardwork later today and maybe another run this evening depending on how it goes in the yard.  (Ride 3 2015)

4 more hours of yardwork.  A total of 29 bags of yard waste...the trashmen are going to hate us tomorrow.  I am very sore.

Afterwards Justin and I ran 4 miles really easy just talking and enjoying each others company.   Boy, I am ready to go to sleep now. (Launch 2)

Runs With Moxie Miles: 6.00Saucony Ride 3 2015 Miles: 6.00Brooks Launch 2 Black 2015 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:45am...5 easy miles along Sunnyside with Moxie.  Legs still sore from the weight workout Saturday.  (Launch 2)

6 easy miles at lunch. My legs are still loaded up.  (Mirage Red)

Runs With Moxie Miles: 5.00Saucony Mirage Red 2015 Miles: 6.00Brooks Launch 2 Black 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles.  Feeling horrible today, stayed home from work and slept.  (Boost)

Addidas Boost Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.200.000.000.0014.20

4:45am...4 easy miles with Moxie along Sunnyside in a light rain.  Lower back stiff again.  Stretching for tendonitis and lower back.  (Ride 3 2015)

10K at lunch on a cool, cloudy day with threat of rain.  Nice and easy, no pain. (Mirage Red)

4 miles with Justin after work (before the heavy rain started!).  I like the feel of the Launch 2, but the durability kinda stinks (already lots of wear on sole ater 160 miles, much more than the Mirage/Ride with over twice the mileage).   (Launch 2)

Runs With Moxie Miles: 4.00Saucony Ride 3 2015 Miles: 4.00Saucony Mirage Red 2015 Miles: 6.20Brooks Launch 2 Black 2015 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.254.500.000.0012.75

4:45am...4.25 miles easy with Moxie.  Tired (stayed up a bit to watch Dave's last show).  Try to go longer at lunch.  (Ride 3 2015)

Nice day at lunch today.  I wanted to try to get some "pace" in.  1 mile wu, 4.5 miles at a pathetic 6:27 AP, 1 mile cd.  Overall 6.5 miles in 44+ minutes.  Stopped by the running store to say hi and check in on a few things.  Hammy tendonitis was tight and kept the AP slower than I would have liked.  (Mirage Red)

2 miles with Katelyn after work.  (Launch 2)

Runs With Moxie Miles: 4.25Saucony Ride 3 2015 Miles: 4.25Saucony Mirage Red 2015 Miles: 6.50Brooks Launch 2 Black 2015 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

I slept in and helped get the kids ready for school then Gray picked me up to go run some hills.  We planned on the IronRim road through Blackhawk Estates.  Just shy of 4 miles to the top from where we parked.  No wind at all at the top.  As we were standing there we looked down the dirt road on the other side through the canyon and though...why not explore?  We took off down the road and just kept following it, wondering where it would come out.  Saw 3 trucks with trailers (I bet they were thinking what the heck?).  Ends up it comes out at the end of Ammon Road.  We continued on and ran back to the car, 13.5 miles in total in an easy 1;41.  Gray and Jeff's adventurous half marathon may be on tap as a race for later this year (at least a few more times running this route!).  (Launch 2)

Afterwards, several hours of yard work hauling 2.5 cubic yards of bark to the back to cover up the garden area we cleared.  I am beat, ready for food and a beer.

Had to help Justin and his teammates deal with some issues today about character and coaching.  Some ethical folks, some not so much.  

Brooks Launch 2 Black 2015 Miles: 13.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

I slept in and went out a bit later.  5 miles with Moxie along Sunnyside, then dropped her off and I went out for 2 miles with Katelyn, then 6.5 miles through SRL with Justin.  All on a great morning for a run...temp awesome, no wind, no rain! (Mirage Red)

Saucony Mirage Red 2015 Miles: 13.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Slept in and went out a bit later on a nice morning...warmer, calm and some cool fog. 5 miles easy along Sunnyside with Moxie.  (Ride 3 2015)

Kami and I went out for a ride after breakfast.  40 miles to Shelley then out to Blackhawk estates then home.  Felt great for the first 25 miles averaging about 21 mph, knee started to twinge around 28, starting to tire at 30, bonked at 35 miles.  Made it home and had pizza and beer, now doing better.  

Runs With Moxie Miles: 5.00Saucony Ride 3 2015 Miles: 5.00
Comments
From Steve on Mon, May 25, 2015 at 13:58:08 from 66.87.83.40

So what you're saying is that your wife took you to school.

From jtshad on Mon, May 25, 2015 at 14:59:58 from 69.20.183.178

Yes, she absolutely took me to school! She is a very strong rider! Awesome to be with such a tremendous athletic woman!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.350.000.000.0013.35

My family from Boise was over for dinner last night and we stayed up late so I slept in.  Moxie and I went out fo 7.35 miles from home around the southern SRL loop.  Easy (7:30ish pace), saw a few runners out. (Launch 2)

Got home and had some breakfast then went out for a 24 mile bike ride with Kami.  Right knee was sore/twingy on the ride (did not bother me on the run).  Beautiful morning to be outside!

Runs With Moxie Miles: 7.35Brooks Launch 2 Black 2015 Miles: 7.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

4:45am...4 slow miles with Moxie, very tired this morning.  (Ride 3 2015)

4 miles in 28:15 on the desert.  Awesome weather for a run! (Mirage Red)

Runs With Moxie Miles: 4.00Saucony Ride 3 2015 Miles: 4.00Saucony Mirage Red 2015 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

I was really tired and my glutes was aching, so I slept in a bit and did some stretching instead of going out for the early morning run.  I will try to make up the mileage later today.

9 miles in 1:08 on a beautiful day for a run.  6.25 miles with DanS, then a couple more laps+ around the park.  Still a bit tired and sore so easy pace.  (Mirage Red)

Saucony Mirage Red 2015 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:30am...6 easy miles with Moxie on a nice morning.  Rained a little but it was awesome morning for a run.  (Ride 3 2015)

5 miles in 35:45 at lunch on a very nice day for a run. Easy with no pains or aches.  (Mirage Red)

Runs With Moxie Miles: 6.00Saucony Ride 3 2015 Miles: 6.00Saucony Mirage Red 2015 Miles: 5.00
Comments
From Rob Murphy on Thu, May 28, 2015 at 12:31:03 from 163.248.33.220

Congrats on the ache free run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.001.000.000.0014.00

I slept in this morning and helped get the kids off to school.  Then Kami and I went for a great bike ride in the awesome weather.  Just shy of 40 miles in about 2:05.  Knee was noticable but not hurting.  Nice morning! 

4 miles after school, 2 with Justin and Katelyn, 2 faster with Justin.  (Boost)

Addidas Boost Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

6:30am...I met Gray. Rex and Kayla on a spectactular morning at the bottom of Blackhawk estates for a repeat of the hill run that we did last week.  Gray turned around at the top and we kept going to finish off 14 miles in 1:43.  Really good run, knee twinge about mile 10.  Brought water and fuel this time so I felt much better.  (Launch 2)

Got home and ran 3 miles in the neighborhood with Justin and Katelyn.  (Boost)

Spent time outside with Katelyn (throwing the baseball) and Justin and the boys (playing football!).  

Addidas Boost Miles: 3.00Brooks Launch 2 Black 2015 Miles: 14.00
Comments
From Rob Murphy on Sat, May 30, 2015 at 21:36:53 from 24.10.247.181

Good, strong run Jeff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

5 easy miles with Moxie on a very nice morning. (Ride 3 2015)

Spent some time outside with Justin throwing the football, doing some work in the garage.  Then Katelyn and I went to the river on a warm afternoon to get in a 2.5 mile run around the main section of the loop.  Really fun change of scenery from our normal neighborhood run. (Launch 2)

Runs With Moxie Miles: 5.00Saucony Ride 3 2015 Miles: 5.00Brooks Launch 2 Black 2015 Miles: 2.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:45am...3 easy miles on nice morning before an early flight. (Ride 3 2015)

7 miles from the hotel down Common Road and back then around the civic center (53 minutes).  Nice easy run after a day of travel.  Off to dinner (steak sandwich and a beer) to top off the day.  (Mirage Red)

Runs With Moxie Miles: 3.00Saucony Mirage Red 2015 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

5:30am...4 easy miles along Common Rd and back.  Short day of meetings today, so I will go for a long run this afternoon (hopefully at the Clinton River Trail) then we are planning on a Tigers game tonight.  (Mirage Red)

We finished our meetings around noon.  I ran a couple of easy miles around the hotel waiting for the guys then we drove to Dodge Park to run/walk.  The trail was still washed out from the recent rains.  After trying to traverse 2 mud patches and 2 flowing water sections, called it with only about 1/2 mile of running.  We drove to Lake St. Claire metro park to explore then on the way back the guys dropped me off at Freedom Hill and I ran the rest of the way back then around the civic center for a bit.  12 miles total at around 7:30 pace on a warmish afternoon.  (Mirage Red)

Had a couple of beers and some dinner at the hotel then we headed down to Comerica Park to watch the Tigers lose to the A's via a grand slam off the second pitch from the reliever.  Appears our credit card was hacked, had to spend two innings talking to the company cancelling our card and getting a new one ordered.

Saucony Mirage Red 2015 Miles: 16.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.203.000.000.0011.20

5:45am...5 easy miles down Common Rd before a long day of meetings/program review. 

After a long day of meetings and sitting, got out for a run along Common Road on a warm afternoon.  10K in about 7:00 AP, some about 7:30ish, some sub 6:30.  Good run.  Looking forward to being home soon.  (Mirage Red)

Saucony Mirage Red 2015 Miles: 11.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.300.000.000.0015.30

5:15am...6 easy miles along Common Rd.  Last day of meetings, heading home tomorrow.

Short day of boring meetings.  Drove to the hotel, ran 6.5 miles out on Wick Rd to Romulus Middle School and back.  6.5 miles in 47 minutes in 85 degree weather.  Hot and tired at the end.  Ate at Wheat and Rye and a few drinks...better but still tired. 

2.8 miles before bed to work off dinner and drinks. (Mirage Red)

Saucony Mirage Red 2015 Miles: 15.30
Comments
From Bob on Thu, Jun 04, 2015 at 20:39:46 from 98.222.16.15

Short day of boring meetings....not a bad trade-off.

From Drew on Fri, Jun 05, 2015 at 07:11:34 from 24.73.66.122

I'd like to hear what happens in the exciting meetings!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5 miles early. (Mirage Red)

4 miles after getting home.  2.5 with both Katelyn and Justin, 1.5 faster miles with just Justin.  Great to be home!  (Ride 3 2015)

2.5 mile walk around the greenbelt with Kami on a beautiful evening.

Saucony Ride 3 2015 Miles: 4.00Saucony Mirage Red 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

6:15am...5 miles along Sunnyside with Moxie.  I ran with Lynette for about 2 miles and had a chance to catch up a bit. 

Went back out after dropping off Moxie with Justin for 4 miles, a bit harder pace.

Took Justin to work (his first day of his summer job at the running/bike store!) then came home and went out for a run with Katelyn and Kami.  3.1 miles with Katelyn, 1 mile with Kami before she turned home. (Launch 2)

Then Kami and I headed out for a 30 mile bike ride, averaging about 19.5 mph.  Fun time, Active morning.  

Runs With Moxie Miles: 5.00Brooks Launch 2 Black 2015 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

6:30am...10K with Moxie along Sunnyside on a nice morning.  I ran with Alana and Andrea for a stretch right at the end.  (Ride 3 2015)

3 miles with Kami and Justin on a beautiful evening!  (Bikila)

Runs With Moxie Miles: 6.20Vibram Five Finger Bikila Miles: 3.00Saucony Ride 3 2015 Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.002.000.0012.50

4:30am...4.5 easy miles with Moxie on a great morning.  (Ride 3 2015)

Hot day at lunch.  5 mile easy progression run around the greenbelt in 36:23 (7:16AP)...7:26, 7:25, 7:22, 7:09, 6:58.  (Mirage Red)

Took the kids to the track after dinner for the first summer workout. 4x200/400m with 200m recovery between intervals, full recovery between sets.  Kids did really good, Justin was running smooth and strong and we worked on Katelyn's form and she ran really well.  Good start! Broke in new Fastwitch.  (Fastwitch 6 2015) 

Runs With Moxie Miles: 4.50Saucony Ride 3 2015 Miles: 4.50Saucony Mirage Red 2015 Miles: 5.00Saucony Fastwitch 6 2015 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

4:30am...5 easy untimed miles with Moxie.  Slow, tired, sore.  (Ride 3 2015)

My younger brother got married today, in Paris.  Nice ceremony.  Hope he and his wife have a long and blessed marriage.

4 miles with Erik T. (and some with Justin) in the late evening.  Nice to run with Erik and have a chance to catch up a bit. (Fastwitch 6)

Runs With Moxie Miles: 5.00Saucony Ride 3 2015 Miles: 5.00Saucony Fastwitch 6 2015 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.403.100.000.0013.50

4 miles with Erik and Moxie on a warmer and muggy morning. Nice and easy (Erik's first few outside runs in his recovery from a  stress fracture).  (Ride 3 2015)

First tempo effort on the Tiger Grizz course.  Met DanS and we warmed up to the start then did a run on the course to remember its landmarks and go easy, not as easy as we thought though.  Ended up at around 7:30 for the first lap.  I then went harder on the second lap and just ran out of juice on it so ran with the flow but still trying to push a bit, ended up with 6:40 AP.  At least it is a start. Overall 6.5 miles in 46 minutes.  (Mirage Red)

3 miles with Katelyn (and Kami for some of it) after work.  Started off with a storm approaching but thought we could beat it...not.  Pouring rain last mile...kinda fun.  Except I was carrying my phone in case Justin got home...now there are no sounds!  Hope the rice bag trick works. (Fastwitch 6)

Runs With Moxie Miles: 4.00Saucony Ride 3 2015 Miles: 4.00Saucony Mirage Red 2015 Miles: 6.50Saucony Fastwitch 6 2015 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

I got up at 4:30 to run...too tired and sore (we stayed up late watching "Anthony Bourdain: Parts Unknown" about Budapest...my heritage!), so I went back to sleep for another hour.

8 miles on a warm day at lunch at dead on 7:30 AP (last two miles pulled down the AP, was at sub 7:20 before that).  Easy pace, hot!  (Mirage Red)

2.3 miles from the gym to home after getting a massage.  Great evening for a run. (Fastwitch)

Saucony Mirage Red 2015 Miles: 8.00Saucony Fastwitch 6 2015 Miles: 2.30
Comments
From Rob Murphy on Sun, Jun 14, 2015 at 06:08:38 from 74.40.191.3

Ann loves that show and wants that guys job.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.000.000.0012.00

Slept in and went out for 3 miles with Moxie on a beautiful morning.  Dropped her off and went back out with Justin for 6 miles, focusing on his form and some 6:30ish paced miles.  Fun to run with him and he pushes me!

3 miles with Kami through the neighborhood.  (Fastwitch)

Runs With Moxie Miles: 3.00Saucony Fastwitch 6 2015 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.100.003.000.0017.10

6am...I met Rex and DanS at the church below Blackhawk Estates for a run on the Iron Rim/Ammon Rd loop.  This time we did it the opposite way, running the rollers first, then the uphill on the dirt road and the 4 mile drop (fast) down on the paved section.  Nice morning for a run with good guys!  1:36 total time for 14 miles.

Got home and immediately went out with Katelyn for a 5K through the neighborhood.  She is doing great!  (Launch 2)

Brooks Launch 2 Black 2015 Miles: 17.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

6am...out for a few miles with Moxie before planning on meeting a friend, who ended up not making it. So I picked up Moxie again and went back out to finish off a 10K (slow) on a cool morning.  

Back out for 4 moderate paced miles with Justin through the neighborhood.  We tried to chase down Kami who left a little earlier..did not catch her! (Ride 3 2015)

Runs With Moxie Miles: 4.50Saucony Ride 3 2015 Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.004.000.0018.25

Out for an early run.  1 mile then I met up with Andrea for about 5 miles.  Ran solo for 2 more, then picked up Moxie for another couple to finish off 10 easy early miles. (Ride 3 2015)

I just registered to run with "Almost Dead Jocks" for the Hood to Coast Relay...fast Masters' team.  Should be fun!

Do not take a blacklight to your carpet to inspect for pet "spots" unless you really want to know! New carpet in the basement now in the plan...also figuring out ways to restrict pets..ugh!

4.25 miles in 32 at lunch on a nice day.  Legs felt really good.  Speedwork tonight with Justin and Katelyn.  (Mirage Red)

Speed/endurance workout with Justin at the track. 200/400/800/1200/400/200/100.  All pretty quick as a summer starting point.  Last 200m was 30 seconds.  Minimum recovery due to incoming storm.  Hard but good.  (Fastwitch 6)

Runs With Moxie Miles: 2.00Saucony Ride 3 2015 Miles: 10.00Saucony Mirage Red 2015 Miles: 4.25Saucony Fastwitch 6 2015 Miles: 4.00
Comments
From RustyTF2 on Wed, Jun 17, 2015 at 13:30:50 from 67.41.224.121

Wow 3-a-days huh? Move over, Cam Levins! No wonder you felt tired the next day. That is awesome. I haven't gotten myself to do a two-a-day since finishing up college running (minus Ragnar last summer, which I will never do again).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

5am...I was sore and tired this morning. I only went out to get Moxie out for a bit. I will try to get another run in after work if possible.  (Ride 3 2015)

Totally shredded.  Got home after work and had a hard time focusing and staying awake (even during dinner conversations).  Feel asleep at 8:30.

Runs With Moxie Miles: 3.00Saucony Ride 3 2015 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Woke up a bit late, still total fatigue.  Had a cup of coffee and some food and felt better.  Took Moxie on for 3 decent miles. (Ride 3 2015)

Meetings back to back all morning.  Went out at lunch on a hot day...legs were dead.  Just tried to keep moving. (Mirage Red)

Saucony Ride 3 2015 Miles: 3.00Saucony Mirage Red 2015 Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.503.500.000.0014.00

4:45am...8 miles with Moxie.  Ran a little over 2.5 with Moxie, then we ran into Alana, Curt and Gamas so we ran most of the rest of the run with them.  Good to run together, first time in quite a while.  Nice morning.  (Ride 3 2015)

I met Jack D. for some coaching and we ran about 1.5 miles together in Freeman Park while I gave him some tips and form assessment/ideas.  I then took off into a tempo run around the greenbelt at about 6:25 pace for 3.5 miles.  1 mile cooldown (hot day!).  6 miles total in 43 minutes.  (Mirage Red)

Runs With Moxie Miles: 8.00Saucony Ride 3 2015 Miles: 8.00Saucony Mirage Red 2015 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

9:30am...10 miles in 1:15:28 around the full greenbelt loop after dropping Justin off at work.  Nice and easy in a tough breeze today. (Fastwitch 6)

6 miles in the early evening with Justin and Moxie.  Hot, and the wind was terrible.  (Boost)

 

Runs With Moxie Miles: 3.25Addidas Boost Miles: 6.00Saucony Fastwitch 6 2015 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

4:45am...5 easy miles with Moxie before a long day.  (Ride 3 2015)

Drove one of the Youth Mission Trip vans to Laramie, WY.  18 teenagers and 8 adults on our way to serve in the Denver, CO area for a week.  Talked to a couple heading to Washington to visit grandparents about our Mission trip.

Devotional theme for the day: Strong Foundation.

Runs With Moxie Miles: 5.00Saucony Ride 3 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles in Laramie and Denver today.  Went to Mass then drove to Littleton to our host church then walked around Five Points with Molly from Denver Urban Ministries (DenUM) area of downtown to learn and see more about the homeless and improvished in Denver.

Devtional theme for the day: Freedom.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 miles early with Jade from the church to Ketring Park then down Littleton Blvd to the Dry Creek Trail (which was not dry).  Slow and easy, getting to know Jade better. (Launch 2)

Spent the day working with the Colfax Community Network helping mentor homeless and improvished children. Good organization doing impactful work...with just 3 20 year olds running this effort (Megan, Kelly, Zach)...wow!

Started off serving breakfast then the group split up for a while. My group was sent to help hand out free lunches to children in an improvished neighborhood with Ms. B.  We walked door to door for a block telling people about the service and then playing with the kids.  Gave out about 50 lunches. In the courtyard of the building a playground broke out and what was a group of building with no one outside turned into a community for two hours!  Kids running around laughing and smiling, parents and adults out watching and being part of something bigger for a short period.  Very rewarding to help and humbling to see how some people live.

Drove to Westlands Park and played with the group of kids for a couple of hours.  Our teens had a chance to bond with the kids and give them some fun and personal attention...something they may or may not get at "home".

Kami and Katelyn arrived at the same park 15 minutes after we left...just barely missed getting to see them!

Devotional theme for the day: Understanding

 

Brooks Launch 2 Black 2015 Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles sole early down Littleton Blvd and on Dry Creek trail, futher than yesterday.  Flood damage on the trail.  (Launch 2)

Worked with Brothers Redevelopment and painted a house that belonged to a Air Force veteran.  Long day of working in 95 degree heat.  Nice man who needed the help.  Got to talk for a bit to Carl, the Foreman for the job, about faith and service.  Nice young guy.

Everyone very tired and a long trip back to the church in rush hour traffic.

Devotional theme for the day: Temperance.  Pretty emotional devotion time tonight.

 

Brooks Launch 2 Black 2015 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles through downtone Littleton to the Platt River trail.  Very nice run, beautiful.

Spent the day in downtown Denver with our host organization (DenUM) rep Molly.  Our group participated in the Game of Life where we "simulated" being families in need of services for a month.  Humbling to see how tight and difficult life can be.

Then we did a food stamp challenge for lunch.  Each person was given $1.20 to buy lunch (in one hour)...this is the amount that a person in need in CO gets per day for food assistance.  We had to buy healthy balance food, not fast food.  Another challenge to see how much stuff really costs when you don't have money.

We then spent 3 hours working in an ARC thrift store.  Monica, the store manager, was grateful for the help!

That evening, back at the church, a massive storm rolled in that created a tornado warning and flash flood warnings.  The location we were at earlier were flooded with almost 2 feet of water in the streets.

Devotional theme for the day: Humility

 

Brooks Launch 2 Black 2015 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

7 miles down to the Platt River Trail, beautiful morning for a run.  Some flooding damage on this trail too.  (Launch 2)

Spent the day at the Denver Zoo with the team.  Big place, lots of walking in about 6 hours.  Talked to a mom with two small children about our trip...she and her husband and kids are taking a group of 20+ kids on a mission trip shortly.  Also talked to Mitch about our efforts, a young culinary arts student working at the Zoo about our trip.

Devotional theme for the day: Relationship

Brooks Launch 2 Black 2015 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

 No run today, early departure from Denver to drive all the way back to Salt Lake City.

We had just turned off I 70 on Hwy 6 when the van I was driving suddenly shut down...in 105 degree heat.  Fortunately we found that is was just a loose battery cable so an easy fix and back on the road.  Only issue was the AC reset and it would blow cool air everywhere except the driver which was full heat for about 5 minutes...I was dying as I was the driver at the time!

Talked to Jeff S. from our host church about the trip and their upcoming trip next week.  Also discussed our trip with the guys at the restaurant where we purchased our dinner for the night.

Devotional theme for the day: Faithfulness

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Got up early (well, earlier than everyone else) and ran 11 miles solo in about 1:20.  Up 8600 S to 1300 E then down to the gully and I ran up the rim trail to the park.  Back down 9600 S to 1300 E then back to the church.

Along the way helped rescue some ducklings on 1300 E and saw a buck in the gully.

Got back to the church and everyone was still asleep, so I got Justin up and we ran up 8600 S to a park and ran few loops then home for 5 miles.  Got some speed intervals in during this run.

Devotional theme:  Peace.

Made the drive home to IF.  Glad to be home. A rewarding and thought provoking trip to consider my place in this world and in our congregation and with our youth.   Still processing the whole experience.

Very tired, feel asleep early.

Brooks Launch 2 Black 2015 Miles: 16.00
Comments
From Drew on Sun, Jun 28, 2015 at 07:35:46 from 173.171.218.92

Impressive week, Jeff. Hats off to you for everything you did.

From steve ash on Sun, Jun 28, 2015 at 17:09:46 from 67.2.75.218

I climb up that road on my 10 miler a lot of days.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

4 miles on a warm morning before church with Moxie.  Still tired from last week's trip!  (Ride 3 2015)

3 mile walk in the evening with Kami and Moxie.

Runs With Moxie Miles: 4.00Saucony Ride 3 2015 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.006.200.000.0013.20

7 easy miles on a warm morning with Moxie.  (Ride 3 2015)

Tempo workout at lunch...90 degrees outside and full sun!  Started good, nice in the middle, no mojo for tempo at the end.  10K in 40:27 (6:31 AP).  6:17, 6:21, 6:03, 6:33, 6:31, 7:05.  Still sweating after an ice cold shower and 20 minutes later.  (Mirage Red)

Runs With Moxie Miles: 7.00Saucony Ride 3 2015 Miles: 7.00Saucony Mirage Red 2015 Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.006.000.000.0015.00

4:30am...6 easy miles with Moxie on a warm morning.  Tired.  (Ride 3 2015)

6 miles at lunch in 40:15 (6:42 AP, VERY easy MP).  Felt much easier than yesterday.  Though 85 degrees, it felt much better than the temps on Monday.  Please with how this went with little real effort.  (Mirage Red)

3 miles with Kami and Katelyn after dinner on a cooler evening.

Runs With Moxie Miles: 6.00Saucony Ride 3 2013 Miles: 3.00Saucony Ride 3 2015 Miles: 6.00Brooks Launch 2 Black 2015 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.003.001.500.0015.50

5am...met Gray and Lynette for the morning run.  6.5 miles in 47 minutes through SRL.  Easy warmup, some faster MP miles a few sections where Gray and I picked it up to under 6:00 pace.  Good run, good company.  (Ride 3 2015)

4 miles with DanS on the desert at lunch...hot!   (Mirage Red)

5 miles with Justin and Isaac from home to Community Park, a few loops and back.  They ran some tempo, I ran easy.  (Fastwitch 6)

Saucony Ride 3 2015 Miles: 6.50Saucony Mirage Red 2015 Miles: 4.00Saucony Fastwitch 6 2015 Miles: 5.00
Comments
From Jon on Wed, Jul 01, 2015 at 15:32:39 from 159.118.169.112

Hey, I'm in IF for almost 2 weeks. You have any interest in going out to lunch one day?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.000.000.007.30

I slept in and went out with the whole family!  3 miles with Kami, Katelyn and Justin.  1 mile more with Justin and Moxie.  3.3 miles solo.  7.3 miles total in 1;01.  Easy day, now for a day off...visit with out of town friends and get some things done around the house.  (Launch 2)

Runs With Moxie Miles: 1.00Brooks Launch 2 Black 2015 Miles: 7.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5am...met Alana, Curt, Gama and Trenton for a 6 mile run on a nice morning. Good to run with Curt again and catch up a bit, been too long.  Stopped by the house to say goodbye to Kami before her 70 mile ride this morning then took Moxie out for 4 miles.  10 easy miles total...now to see if my legs are ready for the 5K tomorrow.  (Ride 3 2015)

Get to have breakfast with Jon Allen today! 

Runs With Moxie Miles: 4.00Saucony Ride 3 2015 Miles: 10.00
Race: 10th Annual FireKracker 5k (3.11 Miles) 00:17:50, Place overall: 7, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.110.000.008.11

We ran the FireKracker 5k race as a family team and got second team overall.  For me, pretty crappy race.  Overall 7th (2nd 30 and over) ...mostly young faster guys in front of me.  Had a plan to run slower first mile (5:30ish) then stay steady..did not happen.  Pretty slow 5:50ish for the rest, caught in no man's land with no desire to push.  So is the state of my speed training right now.  Justin's calf popped again, Katelyn ran strong but her legs were hurting and Kami ran 29 minutes the day after a 76 mike bike ride!  Fun to run as a family, see good friends and enjoy the weather. (Fastwitch)

Happy Independence Day!

2 miles later in the day.  Ate horribly but had fun with friends and family.

Saucony Fastwitch 6 2015 Miles: 6.11
Comments
From JimF on Sat, Jul 04, 2015 at 16:10:37 from 68.60.236.232

Awesome to have the whole family racing. Good job!

From Jason D on Sat, Jul 04, 2015 at 17:09:33 from 70.192.132.210

It's been a while since you raced. You're coming back from some nasty niggles. Just remember that most of the time this pace is just under marathon pace. These things take time. Happy Fourth of July!

From Rob Murphy on Sat, Jul 04, 2015 at 18:30:44 from 24.10.247.181

Sounds like funů17:50 is not bad at all.

From Adam RW on Thu, Jul 09, 2015 at 06:48:53 from 70.193.102.146

What a great way to spend the holiday!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles with Moxie on a cool and cloudy morning.  (Launch 2)

Runs With Moxie Miles: 5.00Brooks Launch 2 Black 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

5:15am...really tired and not feeling well.  4 easy miles with Moxie on a cool morning to try to shake it off. (Ride 3 2015)

3 easy miles with Kami in the late evening. (Launch 2)

Runs With Moxie Miles: 4.00Saucony Ride 3 2015 Miles: 4.00Brooks Launch 2 Black 2015 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:45am...6 easy miles with Moxie along Sunnyside on a nice morning.  Still very tired, hard to get up to run.  (Ride 3 2015)

4 miles on the desert on a sunny, calm and nice temp (75) day.  4 miles in 27:45...14:20ish out, 13:25ish back.  (Mirage Red)

Runs With Moxie Miles: 6.00Saucony Ride 3 2015 Miles: 6.00Saucony Mirage Red 2015 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

4:45am...5 slow miles with Moxie along Sunnyside on a warm cloudy morning. Still very tired, stiff back.  Got done just before the rain...Kami was out for a 35 mile ride...hope the rain did not get them too bad the direction they were going.  (Ride 3 2015)

5 easy miles at lunch in 36 minutes.  Nice temp, muggy and cloudy.  (Mirage Red)

3 miles with Kami and Katelyn around the neighborhood on a nice evening. (Launch 2)

 

Runs With Moxie Miles: 5.00Saucony Ride 3 2015 Miles: 5.00Saucony Mirage Red 2015 Miles: 5.00Brooks Launch 2 Black 2015 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:45am...5 easy miles with Moxie along Sunnyside.  Slow again.  (Ride 3 2015)

Busy day today, only had time in the evening to get in 4 miles...plus 1 more.  (Fastwitch 6)

Runs With Moxie Miles: 5.00Saucony Ride 3 2015 Miles: 5.00Saucony Fastwitch 6 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:45am...7 easy miles with Moxie before driving to Alturas Lake and back today to go get Justin from Luther Heights Camp.  (Ride 3 2015)

3 miles in the early evening with Kami.

Runs With Moxie Miles: 7.00Saucony Ride 3 2015 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

5am..I ran 2 miles early with Moxie to get her out.  Then Justin and I met Lynette, Andrea and Eric for a run on our IronRim/Blackhawk 14 mile loop.  Kami and Rocky rode bikes too.  14 miles in 1:43 on a beautiful morning for a run!  (Launch 2)

Now for a brunch with Jon and Marci, prep work on our camper and a BBQ tonight with our neighbors!

6 mile bike ride around the neighborhood with Kami and Katelyn.  Been a crazy weather day...cool in the morning, nice, heavy rain storm now hot and sunny with another rain shower threatening!

Runs With Moxie Miles: 2.00Brooks Launch 2 Black 2015 Miles: 16.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

Slept in (8+ hours!) and went out a bit later with Katelyn.  We went to Freeman Park to run the Tiger/Grizz XC course.  1+ mile warmup, then we ran the 3.11 mile course and she did great!  4.5 miles total at the park.

Came home and took Moxie out for 3 miles through the neighborhood.  Beautiful day!  (Fastwitch 6)

Runs With Moxie Miles: 3.00Saucony Fastwitch 6 2015 Miles: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.002.000.000.0014.00

Up really late last night catching up with my brother and his wife and kids, so this was a short easy run as I was tired and had a hard time getting up...feeling old. 4 easy miles with Moxie.  (Ride 3 2015)

6 miles at lunch in 41:44 on a warmish day.  Felt controlled and pretty easy pace.  4+6 mile runs for the last day I am 46.  (Mirage Red)

4 miles with Justin from home and around Tauphaus Park.  Threw in a couple of fast miles via fartleks (I got down to 4:40 and he was stil pulling away!).  Nice to get out and run fast with him.  (Fastwitch 6)

Runs With Moxie Miles: 4.00Saucony Ride 3 2015 Miles: 4.00Saucony Mirage Red 2015 Miles: 6.00Saucony Fastwitch 6 2015 Miles: 4.00
Comments
From shellberns on Tue, Jul 14, 2015 at 07:36:38 from 108.26.189.198

Happy Birthday! 4+6=10+4=a good day of running!

From JPark on Tue, Jul 14, 2015 at 09:37:19 from 76.8.212.219

Happy B-Day Jeff! Hope its a great one.

From Rob Murphy on Tue, Jul 14, 2015 at 10:08:08 from 24.10.247.181

I forgot how young you were.

Happy Birthday!

From Holt on Tue, Jul 14, 2015 at 12:02:46 from 67.2.233.231

Have a great day... Happy bday!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.104.000.000.0016.10

I had a really vision problem today...I had a hard time seeing myself go to work, so I took my birthday off.

5am...8.1 miles with Gray on the thirteenpointone course...man that is a huge uphill...but fun downhill too.  Too early for that hard of a workout.  Ran it at right at 1 hour.

Came home and went out for 4 miles with Kami and Moxie.  I was going to run with Justin (he was tired) and Katelyn (we decided to go to a movie instead) in the morning, but will go out later today.  (Launch 2)

4 miles with Justin and Katelyn in the early afternoon after Justin got off work.  A great birthday so far!  (Fastwitch 6)

Runs With Moxie Miles: 4.00Brooks Launch 2 Black 2015 Miles: 12.10Saucony Fastwitch 6 2015 Miles: 4.00
Comments
From Jason D on Tue, Jul 14, 2015 at 13:53:37 from 68.80.27.222

Happy birthday, Jeff. I read the first sentence and thought, oh, man, medical issues on your birthday? Then I continued reading and had a good laugh.

Cheers!

From Jon on Tue, Jul 14, 2015 at 19:05:48 from 107.203.52.135

Happy Birthday, Jeff. It was good to see you and Kami last Saturday.

From Bret on Tue, Jul 14, 2015 at 20:15:13 from 99.1.220.106

Happy Birthday - sounds like it was a good day for you.

From Adam RW on Wed, Jul 15, 2015 at 13:15:16 from 138.26.42.154

Happy Birthday! (A day late but hopefully it still counts)...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

5am...I met Lynette and the corner and we ran 7 miles in the wind and rain.  Actually wasn't too bad, but it did start to get a little warm by the end.  I was really sore from yesterday's hill workout, but we managed to keep the run under 8:00 pace.  (Ride 3 2015)

5 easy miles at lunch around the river.  Started off with DanS and really enjoyed the company and the weather for this run.  (Mirage Red)

Saucony Ride 3 2015 Miles: 7.00Saucony Mirage Red 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I slept in to start a mini taper for the half marathon this weekend...besides I was tired and my glutes are still a bit sore.

6 miles at lunch in an easy 44 minutes.  Nice day, feeling a bit better.  (Mirage Red)

I ran 4 miles with Kami for her birthday run after work.  Nice to get out with her.  Happy Birthday to my wonderful wife! (Boost)

Addidas Boost Miles: 4.00Saucony Mirage Red 2015 Miles: 6.00
Comments
From Rob Murphy on Thu, Jul 16, 2015 at 07:27:05 from 24.10.247.181

Good luck this weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

7:30am...4 miles in the neighborhood with Justin to shake out our legs before the race tomorrow.  (Ride 3 2015)

Saucony Ride 3 2015 Miles: 4.00
Race: Kelly Canyon Half Marathon (13.1 Miles) 01:18:25, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0013.100.000.0016.10

Justin and I ran the Kelly Canyon Half Marathon and Kami and Katelyn ran the Ririe Days 5K...great family running day.  We left home around 5:30am to get up to the start.  The ladies dropped us off and headed to Ririe for their race (where all the races end).

Gray was there so I was running for second place (he ran 1:14 and set a new course record...turn 30 already and slow down!).  We took off fast (Justin was in front of us at the half mile mark!).  Fast down hill start...first three miles in 4:54, 5:10, 5:39.  Then some uphill/downhill before 1 mile of dirt road.  At mile 6 we get back on the flats of the country roads into Ririe.  This is where Gray really took off from me. My hammy/glute started talking to me at mile 4, got better then started to be loud around mile 10 and yell at mile 12.  Finished slow, but overall happy with the result considering my recovery on this off year. 2nd overall in 1:18:25 for my slowest race here, but hope to be faster next week.

Justin and Isaac missed the turn at mile 7 and ran an extra 2 miles out before turning around.  Ended up with about 16 miles for the day...a long training run for next week! 

Katelyn ran a new PR and Kami ran strong and improved from the race earlier in the month.  Overall  a fun day.  

Spent the afternoon at the Melaleuca picnic and considering my "mid life crisis" potential purchase...still thinking about it but very tempted right now...not practical but a dream!

Saucony Tangent 4 2014 Miles: 16.10
Comments
From Drew on Sat, Jul 18, 2015 at 18:32:11 from 173.171.218.92

Nice race Jeff, and sorry if I missed it- but what is the impractical dream??

From jtshad on Sat, Jul 18, 2015 at 18:39:47 from 173.198.176.121

2010 Camaro SS...not a winter location car but man is it fun to drive! Very Low miles, really good price, immaculate condition. I have yearned for one for years...driving a 19 year old truck now which is still in great shape and low miles. Struggling with the selfishness of such a purchase.

From Drew on Sat, Jul 18, 2015 at 18:49:43 from 173.171.218.92

Maybe there are tradeoffs that can be made? I waste a lot of money on Cuban toast and cafe con leche.

From Jon on Sat, Jul 18, 2015 at 19:02:23 from 107.203.52.135

Good job on the race. As for the crisis... no comment. leaving that one to you and Kami!

From Jason D on Sat, Jul 18, 2015 at 19:21:08 from 68.80.27.222

Good race. This is a good result given the setbacks.

I was trying to guess the car (it had to be a car). I think the new Camaro and the Challenger are particularly sharp. I'm not much for American cars (except a handful) and I was at least two generations late for muscle cars but I definitely can still appreciate them (by dad and brother both have cars).

From Rob Murphy on Sat, Jul 18, 2015 at 19:25:18 from 24.10.247.181

Good racing.

Bummer about Justin. I feel his pain!

From JPark on Sat, Jul 18, 2015 at 20:53:01 from 67.172.224.201

Good job on the race.

Go for the Camaro! You deserve it.

You doing Poky half or full this year? I told Mike I'd be coming up for it again this year (full), but I don't plan on going all out.

Just curious what your connection is with Melaleuca? A good friend/former colleague of mine, Jake Mangum, recently hired on with them as their Controller. He's been coaxing me to move up there.

From Steve on Sat, Jul 18, 2015 at 20:54:57 from 66.87.83.206

Do the car. Seize the day.

From jtshad on Sat, Jul 18, 2015 at 21:19:03 from 173.198.176.121

Justin, my wife works for the company. She is in customer care now but used to be the Accounting manager. I will ask to see if she has met Jake. Good company, does a lot for the employees but asks a lot of them too.

I signed up for the full but still have to see about the schedule with the kids XC meet.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Long drive to Alturas lake and back to drop off Katelyn at Luther Heights Bible Camp.  Sore and stiff from the race.  Got home and went for a bike ride with Justin and Kami in the evening just to shake off the rust.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.000.000.009.75

4:45am...4.25 easy miles with Moxie along Sunnyside.  Still a bit sore and stiff.  (Ride 3 2015)

5.5 miles in 39:30 (7:10 AP) at lunch on a nice cool and cloudy day.  Legs feeling better, glutes a bit sore.  (Mirage Red)

Runs With Moxie Miles: 4.25Saucony Ride 3 2015 Miles: 4.25Saucony Mirage Red 2015 Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4:30am...6 miles with Moxie on a cool morning.  Ran along Sunnyside and wandered through the neighborhood.  (Ride 3 2015)

4 easy miles looping Freeman Park.  Warm outside, but needed to get out for a stress reliever. (Mirage Red)

10 mile bike ride through SRL and the river with Justin and Kami on a windy (and some rain) evening.  Nice times!

Runs With Moxie Miles: 6.00Saucony Ride 3 2015 Miles: 6.00Saucony Mirage Red 2015 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.002.000.000.0014.00

6:15am...5 easy miles with Moxie along Sunnyside. (Ride 3 2015)

Dropped off the dog, changed shoes and grabbe Justin for a run. Ran from home through Tauphaus Park and a bit in the neighborhood.  5 miles with Justin (with some fartleks) and another mile solo for 6 miles at 7:35 AP.  (Fastwitch 6)

Kami and I drove to Ketchum to spend a couple of nights before picking Katelyn up at camp.  After checking in, rode our mountain bikes around Sun Valley area for about 10 miles and ate at Grumpy's on a cool evening.  

Runs With Moxie Miles: 5.00Saucony Ride 3 2015 Miles: 5.00Saucony Fastwitch 6 2015 Miles: 66.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

5:30am...6 solo miles up through Sun Valley to the gun club and back.  Then Kami and I went out for 5 miles on the River Run Trail before breakfast at Perry's.  (Launch 2)

We then drove to the SNRA HQ and rode the Harriman Trail up to the Galena Lodge and back.  Close to 40 miles round trip...fun but very hard, wore us both out.

Dinner at Rico's along with a few beers on the patio.  Great day!

Brooks Launch 2 Black 2015 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles with Kami on the River Run trail before breakfast at the Kneadery.  Tired as I could not sleep last night.

Drove to Lake Alturas to pick up Katelyn.  On the way back saw lots of fast cars in town for the Road Rally, including 3 Bugati's!  Long drive back home.

Picked up our packets for the race tomorrow.

Mid life crisis car is gone.

Brooks Launch 2 Black 2015 Miles: 3.00
Race: Idaho Falls Half Marathon (12.95 Miles) 01:15:39, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0013.000.000.0015.00

I ran the IF Half marathon today.  Got a good time (1:15:39), faster than I thought I would, but the course logistics were a bit messed up and the course is short.  I ended up in 2nd to a guy who missed a turn at mile 8 then I missed a turn at mile 12 and ended up within about 5 seconds of one another at the end (he got me).  I went back and checked the course and I was "short" by about 0.05M (measured it).  The photographer (a friend) was parked and sitting over the arrows and never said anything when I turned the wrong way.

Post scipt: Feel pretty crappy about my behavior, and missing the turn in the park.  This is why I don't want to race...just run.

PSS: I went for drinks with my buddy who was the RD.  He said he checked with the photogapher and the time stamp on our pics were only about 10 seconds apart.  Just enough that the guy in front of me had just turned the corner when I came around the previous turn so I just missed seeing him at the turn.  Their claim to "2 minutes or so in the lead" is not true!

Still a fast downhill  for 6 miles then a grind for 7 miles of mostly flat.   GI issues now bad after the race.

Justin did great and got a new PR (1:26 and change), as did several other friends (Jeremy, Ron, Mike, Pat, etc.).

Glad to be done, love running but getting tired and too old for racing.  (Tangent)

Saucony Tangent 4 2014 Miles: 15.00
Comments
From crhudman on Sat, Jul 25, 2015 at 12:00:01 from 69.92.59.211

Good job. Sounds like the course is changing every year now.

From Steve on Sat, Jul 25, 2015 at 12:14:01 from 66.87.127.123

That's a killer time. Also, you still have another 30 years of good racing left.

From Jason D on Sat, Jul 25, 2015 at 20:08:40 from 68.80.27.222

Fast time! Sorry about the course. That's frustrating.

To getting old, I say pshaw! You are a prime example that many of us "late bloomers" have our best years ahead of us. At least I hope I do.

That's great about Justin's PR. Looks like he's working both end of the spectrum.

From Jon on Sun, Jul 26, 2015 at 05:49:39 from 107.203.52.135

Too old for racing, or too old to race 3 times in a month? ;)

Nice work on 2nd place

From Rob Murphy on Wed, Jul 29, 2015 at 06:50:00 from 24.10.247.181

Great race Jeff and great time for Justin too.

Jon's comment is true. Racing ain't training and if you're racing hard, it takes a lot out of you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 easy recovery miles with Moxie.  A car turned around in the middle of the street to come back and ask me about Moxie and where I got my beautiful Border Collie...she is a great dog!  (Ride 3 2015)

Drove down to Preston area to camp at Emigration Camground with my family.

 

Runs With Moxie Miles: 3.00Saucony Ride 3 2015 Miles: 3.00
Comments
From Jon on Thu, Jul 30, 2015 at 20:16:01 from 107.203.52.135

You see the Runners World article on Amber G? Even had FRB link.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

3 miles in the morning with Moxie on the Highline Trail right behind our camp!  It then proceeded to rain most of the day, so we spent the day in the camper playing games.  

When it cleared up later, we did another 3 miles around camp.  (Xodus)

Runs With Moxie Miles: 6.00Saucony Xodus 2011 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

5 miles with the family on the Highline Trail, then on the Midland Connector to the Midlad Trail up to the top of the ridge then up the peak of the mountain overlooking Paris, ID.  A good climb. Picked Huckleberries on the way back!

Another 3 miles with the kids and the dog on the trail before dinner.

Runs With Moxie Miles: 8.00Saucony Xodus 2011 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 miles around campground.  Spent the early afternoon on the beach at Bear Lake then came back and relaxed.  Finished reading "Racing the Sun"...a good read and neat to the see the character development of Quenton.

Runs With Moxie Miles: 2.00Saucony Xodus 2011 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

1 mile with Moxie at camp before heading home today.  Nice few days of camping with my family. 

6 in the evening, 3 with Kami then 3 with Justin.  Good to be home, but enjoyed the relaxation of camping.  (Launch 2)

Runs With Moxie Miles: 1.00Saucony Xodus 2011 Miles: 1.00Brooks Launch 2 Black 2015 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

6:15am...6 easy miles with Moxie along Sunnyside.  

Took the kids to Freeman Park and ran the Tiger/Grizz course.  Once with Katelyn and Justin, then just Justin and I for the second round (a bit faster).  Nice to run with my kids!  (Ride 3 2015)

Runs With Moxie Miles: 6.00Saucony Ride 3 2015 Miles: 12.20
Comments
From JimF on Sun, Aug 02, 2015 at 06:16:15 from 68.60.236.232

Its great that you have your kids running and active. Building some good habits for them and good family time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

5:45am...5 miles with Moxie along Sunnyside.  Dropped her off then went through SRL and back for 6 more solo miles.  Stopped for a pitstop and back out for 4 more miles in the neighborhood.  15 miles in a slower pace.  (Launch 2)

4 miles with Katelyn after a short break through the neighborhood.  (Fastwitch 6)

3 miles in the neighborhood with Kami in the late evening.  Spent the day installing a new router, went well except one blueray player. Sick kid too.  (Vibram)

Runs With Moxie Miles: 5.00Vibram Five Finger Bikila Miles: 3.00Brooks Launch 2 Black 2015 Miles: 15.00Saucony Fastwitch 6 2015 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

5 easy miles with Moxie on a beautiful morning.  (Boost)

3 miles after church with Katelyn in the neighborhood...hot!  (Fastwitch 6)

Runs With Moxie Miles: 5.00Addidas Boost Miles: 5.00Saucony Fastwitch 6 2015 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy miles with Moxie before work and before the storm rolls in.  Very nice morning for a run.  The last 2-3 days when I start out running my shoulder has a sharp pain in it, it goes away but it really hurts. (Ride 3 2015)

Runs With Moxie Miles: 8.00Saucony Ride 3 2015 Miles: 8.00
Comments
From steve ash on Mon, Aug 03, 2015 at 13:10:51 from 67.2.75.218

You might want to get that checked out Jeff.

From jtshad on Mon, Aug 03, 2015 at 13:19:06 from 141.221.191.225

Thanks. It is a little ache that goes away quickly but it sure hurts at first. I have had surgery on my shoulder in the past and it not quite the same pain nor limitation.

From Rob Murphy on Mon, Aug 03, 2015 at 13:49:11 from 24.10.247.181

Probably a small heart attack is all.

From jtshad on Mon, Aug 03, 2015 at 15:37:36 from 141.221.191.225

Stroke maybe?

From Jon on Mon, Aug 03, 2015 at 19:09:41 from 107.203.52.135

Muscle pain?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.505.000.000.0018.50

5am..6 easy miles with Erik T. and Moxie.  Nice to have human company on these early morning runs! (Ride 3 2015)

Tempo run at lunch.  A short warm up then 5 miles at tempo in 30:55.  Sucky first mile (6:25) then the next 4 at a better pace (6:06).  About a mile cooldown for a total of 6 miles.  HOT by the end, overheating at the end of the tempo section.  (Mirage Red)

6.5 miles in the late evening.  3 miles with Kami (who finished at a fast pace) then back out for 3.5 faster miles with Justin (so he wasn't running alone in the dark). (Fastwitch 6)

Runs With Moxie Miles: 6.00Saucony Ride 3 2015 Miles: 6.00Saucony Mirage Red 2015 Miles: 5.00Saucony Fastwitch 6 2015 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

5am...4 slow and tired miles in a light rain with Moxie. (Ride 3 2015)

5 easy miles with DanS in 36:50 have a good time just catching up. (Mirage Red)

Runs With Moxie Miles: 4.00Saucony Ride 3 2015 Miles: 4.00Saucony Mirage Red 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.251.000.000.0014.25

5:15am...5 easy miles with Moxie.  Didn't not sleep well (or much at all) last night, basically up from 1-3am.  (Ride 3 2015)

Nice day at lunch for a run.  Still a bit tired, wanted to run fast so I decided to try a progression run...worked out ok. 1 mile easy, then kept picking it up: 7:59, 7:35, 7:13, 6:57, 6:43, 6:24.  0.25M cooldown.  6.25 miles in 44:45.  Felt really easy for the pace increase. (Mirage Red)

3 miles with the family at Community Park after dinner. (Boost)

Runs With Moxie Miles: 5.00Addidas Boost Miles: 3.00Saucony Ride 3 2015 Miles: 5.00Brooks Launch 2 Black 2015 Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

6:30am...4 miles with Moxie along Sunnyside.  Dropped her off and went back out for 5 miles with Justin having a great time just talking.  Cannot believe he turns 16 tomorrow! (Ride 3 2015)

Runs With Moxie Miles: 4.00Saucony Ride 3 2015 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

5am...10.25 easy miles through SRL and to Broadway and back.  I was supposed to meet a friend but ended up solo.  In the underpass by Broadway ran by a guy sleeping...he jumped when I entered the tunnel and it scared the crap out of me! (Launch 2)

Katelyn has a tri this morning and Justin turned 16!

4 miles with the family after Katelyn's tri...2 with Katelyn and caught Justin and Kami for most of the remainder.  (Ride 3 2015)

Saucony Ride 3 2015 Miles: 4.00Brooks Launch 2 Black 2015 Miles: 10.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

7:15am...6 easy miles with Moxie on a beautiful morning.  (Ride 3 2015)

Runs With Moxie Miles: 6.00Saucony Ride 3 2015 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

4:45am...7 easy miles with Moxie on a nice morning! (Ride 3 2015)

Runs With Moxie Miles: 7.00Saucony Ride 3 2015 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

4:45am...6 miles with Curt on a warm, very windy morning with a light rain as well.  Good to run with Curt, haven't done it in a while! (Launch 2)

4 miles on a hot day at lunch on the desert.  14:20 going out, 13:25 coming back.  (Mirage Red)

3 miles with Kami and Katelyn in the evening. (Fastwitch)

Saucony Mirage Red 2015 Miles: 4.00Brooks Launch 2 Black 2015 Miles: 6.00Saucony Fastwitch 6 2015 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

4:30am...7 easy miles with Moxie along Sunnyside.  Warm and clouded over...wish it was clear so I could see the meteor shower going on right now.  Lower leg pain (minor), time to look at moving these shoes into retirement. (Ride 3 2015)

6 miles at lunch on a nice, but warmish, day.  5 miles with DanS, then 1 more solo.  (Mirage Red)

4 miles with Justin and some with Kami after dinner at dusk. (Boost)

Runs With Moxie Miles: 7.00Addidas Boost Miles: 4.00Saucony Ride 3 2015 Miles: 7.00Saucony Mirage Red 2015 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

5am...6 miles through SRL with Curt on a warm morning. Same 4-5 shooting stars this morning.(Launch 2)

6 miles in 44:15 on a hot day at lunch today...overheating by the end. (Mirage Red)

Saucony Mirage Red 2015 Miles: 6.00Brooks Launch 2 Black 2015 Miles: 6.00
Comments
From Jon on Thu, Aug 13, 2015 at 19:59:19 from 107.203.52.135

I would run on Logan Golf Course at 4 am on the days of the meteor showers, going down the fairways far away from light with my head looking up the whole time, scanning for meteors. I remember seeing 50 in 6 miles. I just have to try not to trip on things :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

6am...5 miles with Moxie along Sunnyside.  Slow...tired and stiff. (Ride 3 2015)

Runs With Moxie Miles: 5.00Saucony Ride 3 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

5:45am...1  mile with Moxie before meet Rex for a long run.  From the bank through SRL  around the river and through Freeman Park.  When we got back to the bank we ran down and back Sunnyside and a loop through the neighborhood.  Started a bit slow, picked up to aroun 7:00 pace, then from mile 9-19 we were runnning sub 7:00. I averaged about 6:45 for this stretch.  Last one was slower to cool down.  Total of 20 miles in 2:24.  Feeling really good about this run!  (Launch 2)

Runs With Moxie Miles: 1.00Brooks Launch 2 Black 2015 Miles: 20.00
Comments
From Rob Murphy on Sat, Aug 15, 2015 at 11:26:57 from 24.10.247.181

That was a great run. Nice work!

From Bob on Sat, Aug 15, 2015 at 11:57:06 from 98.222.16.15

I would feel good about that run too. Well done!

From Ryan Achatz on Sat, Aug 15, 2015 at 12:28:50 from 67.2.198.251

A lot of people feeling good about their long run today. Nice job.

From shellberns on Sun, Aug 16, 2015 at 08:21:25 from 108.26.193.86

Excellent running! I'm super jealous of your Hood to Coast adventure.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles with the whole family before church.  Nice and easy recovery run.  (Boost)

Runs With Moxie Miles: 3.00Addidas Boost Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 easy miles with Moxie along Sunnyside on a cool morning.  (Launch 2)

Looking to fulfill my mid life crisis idea today...did it!  Now a proud owner of a 2010 Camaro SS!  Wow, what a fun car to drive!  As friend of mine put it (who has a Challenger R/T)...if this is a crisis, you should try it because it is great!

Runs With Moxie Miles: 7.00Brooks Launch 2 Black 2015 Miles: 7.00
Comments
From flatlander on Tue, Aug 18, 2015 at 07:36:12 from 76.31.29.220

Drive it slow! I also hit the mid-point this year (60), and celebrated by wrecking my sports car. I now drive an Accord, and even sadder I'm perfectly happy in it.

From jtshad on Tue, Aug 18, 2015 at 07:37:40 from 141.221.191.225

Thanks for the advice, my wife's worry as well. Committed to her to be careful and responsible!

From Mark on Thu, Aug 20, 2015 at 11:58:07 from 24.129.132.75

Cool car! And there are much worse things that one could do when facing a mid-life crisis

From Jason D on Thu, Aug 20, 2015 at 14:07:33 from 68.80.27.222

Fantastic! Enjoy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

4:15am...7 miles with Moxie along Sunnyside.  (Ride 3 2015)

No second run today.  Dealing with a sick child and then after work it was just too smoky to want to run outside.

Runs With Moxie Miles: 7.00Saucony Ride 3 2015 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5:30am...4 easy miles with Moxie. (Ride 3 2015)

6 miles at lunch on a nice day, besides all the smoke in the air.  5 miles with DanS and 1 more solo in 46 minutes.  (Mirage Red)

Runs With Moxie Miles: 4.00Saucony Ride 3 2015 Miles: 4.00Saucony Mirage Red 2015 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.255.000.000.0010.25

4:15am...4.25 miles with Moxie before heading over to the track to help serve breakfast to the XC team at the end of their 18 hour relay fundraiser. (Ride 3 2015)

Tempo run at lunch.  Air was so thick with smoke that I could nearly chew on it...made this one a bit tough.  1 mile wu, 5 mile tempo:  6:57, 6:23, 6:29, 6:17, 6:14, 6:12.  This smoke is making it hard to want to be outside.  (Mirage Red)

Runs With Moxie Miles: 4.25Saucony Ride 3 2015 Miles: 4.25Saucony Mirage Red 2015 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.003.000.000.0014.00

I slept in, had a cup of cofee and read the paper before heading out at 7am for a run.  5 miles along Sunnyside with Moxie.  Dropped her off then drove to the river to run with Kami and get Justin to XC practice.  

4 mile loop with Kami, fun to run with her.  Then hung around with the guys from Bill's and the kids and ran with them for part of their XC practice.  Picked up the pace with theh top boys then ran home.  5 more miles.  Daily total of 14 miles for a good start to the weekend.  (Fastwitch 6)

Runs With Moxie Miles: 5.00Saucony Fastwitch 6 2015 Miles: 14.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

6am...met Lynette, Craig, Jeremy and Andrea for a run.  Rex was going to join us but wisely decided not to run...the air quality here is horrible (Hazardous according to the IDEQ website right now!).  Smoke is very thick and can see. smell, taste it.  We ran down Sunnyside to Hitt to John Adams and Boulevard back to the start.  11 miles and it was too much.  

I was going to a small 10k that i provided PowerBar chews for...but I have a headache, scratchy throat and a cough...smell like I have been in a smoker's room at the airport!  Not going back out in this to run hard.  Uck!  Worst I have ever seen it here.   (Launch 2)

Brooks Launch 2 Black 2015 Miles: 11.00
Comments
From shellberns on Sat, Aug 22, 2015 at 09:38:53 from 108.26.193.86

That's really too bad. I hate hearing about all the fires out west. You definitely made the right call to skip the race.

From Jon on Sun, Aug 23, 2015 at 05:17:54 from 107.203.52.135

Where is the fire?

From jtshad on Sun, Aug 23, 2015 at 08:20:44 from 173.198.176.201

Fires are all around. Eastern Oregon/western Idaho fires giving us this smoke. Lots of fires in central Idaho and eastern Washington too that are bad. California has some really bad ones too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles with Moxie, air quality still not good.  (Ride 3 2015)

Runs With Moxie Miles: 5.00Saucony Ride 3 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

4:45am...7 miles with Moxie on a good morning.  Smoke is down, temp was nice. Practice run with headlamp (just to get used to it again). (Ride 3 2015)

3.25 miles at lunch break from training class in 22:30 (7:00 AP).  (Mirage Red)

Runs With Moxie Miles: 7.00Saucony Ride 3 2015 Miles: 7.00Saucony Mirage Red 2015 Miles: 3.25
Comments
From Bob on Mon, Aug 24, 2015 at 12:26:09 from 163.191.36.14

I've been putting off using my headlamp. Change is coming though.

From Moxie on Mon, Aug 24, 2015 at 19:59:01 from 107.203.52.135

Thanks for the run this morning, master Jeff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.253.500.000.009.75

4:30am..6.25 miles with Moxie along Sunnyside.  Moxie, welcome to the Blog!  Now I know what you are doing at night when we are asleep...that explains all those ITunes receipts...I thought it was Justin! (Ride 3 2015)

http://moxie.fastrunningblog.com

3.5 miles at lunch in 22:20 (6:22 AP). Paced off Pat who was running a tempo run...VERY hot outside today!  (Mirage Red)

Runs With Moxie Miles: 6.25Saucony Ride 3 2015 Miles: 6.25Saucony Mirage Red 2015 Miles: 3.50
Comments
From Moxie on Tue, Aug 25, 2015 at 06:51:50 from 66.87.133.147

Ruff ruff!

From Bob on Tue, Aug 25, 2015 at 12:59:16 from 163.191.36.14

I trying to talk Bella into joining, but she's kinda shy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

5 miles with Moxie at 4:30am.  Mini taper. (Ride 3 2015)

3 miles at lunch in 21:45ish.  Easy on a cool day! (Mirage Red)

Runs With Moxie Miles: 5.00Saucony Ride 3 2015 Miles: 5.00Saucony Mirage Red 2015 Miles: 3.00
Comments
From Jon on Wed, Aug 26, 2015 at 08:17:55 from 108.106.100.13

Good luck at HtC

From JPark on Wed, Aug 26, 2015 at 12:13:28 from 76.8.212.219

Good luck at HtC.

Hope to see you at the start of the Poky full in a week and a half.

From jtshad on Wed, Aug 26, 2015 at 13:14:53 from 141.221.191.225

Thanks guys.

Justin, I am registered but most likely not running as both my kids have a XC meet that morning that I do not want to miss.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

6:45am...short and easy 4 mile run with Moxie on Sunnyside.  Last taper run before HTC.  Heading out for Portland later today, getting pretty excited for this race.  (Ride 3 2015)

Rex and I drove to Boise and met up with Gary for dinner before flying to Portland.  Kerry picked us up and we stayed the night at his place.

Runs With Moxie Miles: 4.00Saucony Ride 3 2015 Miles: 4.00
Race: Hood to Coast 198 mile Relay (5.45 Miles) 00:31:08
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.005.450.006.45

Slept in and spent the morning chillin with Rex and Kerry before the guys started showing up for the team.  Our team, Almost Dead Jocks, was a fast team.  Our members:  Kerry Griffin (captain), Rex Taylor, Steve Anderson, Steve Hooper, Mark Payne, Scott Keate, Walter Brown, Taha Mahmood, Steve Linder, Mark Bloudek, David McCulloch  and me.

We held a team meeting, picked up rental cars, grabbed lunch then it was time for Van 1 to leave for Timberline Lodge at Mt. Hood.  Our line up:  Steve A, Walter, Steve H, Mark P, Scott, Mark B (Van 1).  Rex, Taha, me, Kerry, David, Sean (Van 2).  

After Van 1 left, we chilled and talked the left for the first major exchange and to get supplies.  Rex took the baton and was off. He ran great as did Taha.  After I took the baton at around 8:35pm, I had a 5.45 mile section on a city bikepath in complete darkness. I ran hard to keep the momentum going from van 1.  Not much to remember about the route as it was dark, but the miles clicked off fast...5:35, 5:38, 5:41, 5:46, 5:56 (slowed down on purpose), 5:40ish for the last 0.45M.  Averaged 5:43 for 5:45 miles then handed off to Kerry.  

We booked it along to the exchange to meet David who joined us for the first time at his leg (11) and then moved ahead to meet with Sean at the major exchange in downtown Portland.  At the end of our first 12 legs, we were averaging 5:45ish as a team!  But, the hills (and the weather) were still to come!

Brooks Launch 2 Black 2015 Miles: 6.45
Race: Hood to Coast 198 mile Relay (12.81 Miles) 01:20:40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0012.810.000.0013.81

After our hand off, we drove along the route to reach the second major exchange. We tried to get a little napping in and had a fun time getting to know one another and talking about the race, cheering on runners.

We stopped for gas and supplies (and Taha hitting on the girls!), then got to the exchange and rested.  Pretty soon it was time for the guys to roll in and we started to worry about the weather forecast...heavy rain and winds ahead!  Rex and Taha ran well on hilly segments but with no rain so we were hopeful...not to last!

I took the baton for leg 21 at around 3am and was off on a dirt road with lots of traffic in complete darkness (once again!) and had a hard time getting under 6:00 pace due to the road and traffic.  About 2 miles in the sky opened up and rained buckets!  My head lamp could only shine about a foot in front of me and was only good to try to see the puddles on the road!  I ran 5.06 miles in 30:40.  All our runners ran past the van at the exchange as the traffic jams were about half a mile long.  The next runner would get out and run ahead to meet the incoming guy, then run up the road to wait for the van to drive by (did not even stop at the exchange).

Kerry took off in the rain and ran with it coming down most of his leg.  David and Sean had much drier legs.  David missed us in the traffic jam and instead hitchhiked to the major exchange and waited there with Sean as we tried to locate them (impressed that we found them and the van in the crowd!).  Our preplanning for the known issues through here worked like a charm! 

We then took off and used the alternate route to get to the next exchange. 

Van 1 guys ran well and we met them at the last major exchange.  As Mark B was coming in, the weather once again came up...30+ mph sustained winds!  Rex and Taha ran well for their legs in wind and rain then I took the baton at around 8:30am for a 7.75 mile leg.  I was battling swirling hurricane force winds and pretty much constant rain for the whole leg.  I continued to push hard on my hardest leg.  Overall time of 50:00 (weak!) but in tough conditions.

Kerry ran strong and then David got the brunt of the worst weather!...Driving 60+ mph wind and rain for about 3 miles of his 7 mile leg!  The rain suddenly stopped but the wind kept strong for Sean and he brought it home in style!   Due to his strong last leg, we finished as team in 19:59:57 for a 6:03 AP, 6th OA (1050 HTC teams) and 1st Master!

The finish line area was destroyed and closed due to the weather and the finish line changed locations as we went down to run Sean in so we missed him.  But this team rocked!

Got to the hotel to clean up and hang with the guys before about 8 of us took off for Portland to catch flights home that night.  Rex and I flew to Boise and spent the night, finally getting to a real bed about 35 hours after waking up Friday from our last real sleep.

Brooks Launch 2 Black 2015 Miles: 13.81
Comments
From JamesH on Sun, Aug 30, 2015 at 22:36:14 from 24.40.80.108

Nice job Jeff. I think I'm glad I didn't show up and slow you guys down.

From Jon on Mon, Aug 31, 2015 at 06:53:13 from 104.129.200.75

Sub 20 hrs, top 6 overall, and top masters team- now that's good running. Congrats to all of you.

From jtshad on Mon, Aug 31, 2015 at 09:58:36 from 141.221.191.225

Thanks guys! James, we would have loved to have you join us.

Maybe next year, Walter is going to be team captain!

From Steve on Mon, Aug 31, 2015 at 10:53:29 from 66.87.126.21

Amazing how well we had those vans planned out. I really don't think van 1 runners could have done the leg times you guys did in those conditions. Today I watched the north coast radar tracker and the two storms passed Oregon about two and a half hours apart. Exactly enough time to nail van 2 both times.

Love it.

From butlerbrunning on Mon, Aug 31, 2015 at 21:36:47 from 104.52.197.67

Sounds like a blast!

From Drew on Tue, Sep 01, 2015 at 20:01:21 from 72.29.197.23

That sounds like a great experience with good guys and talented runners. A shared accomplishment like that is especially cool.

From MarkP on Thu, Sep 03, 2015 at 13:33:24 from 174.23.157.245

Nice hanging out with you. You guys in VAN 2 are muy macho.

From jtshad on Thu, Sep 03, 2015 at 13:53:02 from 141.221.191.225

Mark, it was an amazing adventure! Great to see you again...van 1 was smokin'!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

We got into Boise late last night and slept HARD.  Got up, ate and hit the road home to Idaho Falls.  What a great weekend, thanks for being such a great traveling companion, Rex.  Let's do this again!

No run, tired and sore.  Glad to be home with the family.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Slept in and went out for 5 easy miles with Moxie before helping get Katelyn ready for her first day of 8th grade!  (Ride 3 2015)

Runs With Moxie Miles: 5.00Saucony Ride 3 2015 Miles: 5.00
Comments
From Rob Murphy on Mon, Aug 31, 2015 at 13:19:01 from 163.248.33.220

Congrats on the race this weekend. That's one talented group of runners you put together.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4:45am...6 easy miles with Moxie.  (Ride 3 2015)

6 miles at lunch in 44:45.  First 5 miles with DanS...nice day for a run! (Mirage Red)

Runs With Moxie Miles: 6.00Saucony Ride 3 2015 Miles: 6.00Saucony Mirage Red 2015 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

I got up to go run at 4:30 and was feeling like junk.  Went back to sleep and slept hard (dreaming and all).  Still not feeling very good but have big stuff at work to get done today.

Hood to Coast 2015 results are up and final...Almost Dead Jocks!

http://www.racecenter.com/results/2015/res_hc15.htm

7 miles at 7:21 AP at lunch around the greenbelt.  Nice weather, good breeze, feeling a little better.  Good day at work! (Mirage Red)

Saucony Mirage Red 2015 Miles: 7.00
Comments
From JPark on Wed, Sep 02, 2015 at 12:48:22 from 76.8.212.219

Have you decided what you're doing this Saturday?

From jtshad on Wed, Sep 02, 2015 at 12:50:13 from 141.221.191.225

I am not running, family commitments! Mike needed my spot for folks transferring from the Freakin Fast Marathon that was canceled and supposed to run in Boise this weekend.

Good luck, run fast! If time permits after my kids race in Soda Springs, I may try to stop by the finish area if there is still stuff going on.

From Jon on Wed, Sep 02, 2015 at 20:47:59 from 107.203.52.135

Good thing no one took one more potty stop, or you'd have missed the 20 hr mark.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

4:30am...6  easy miles with Moxie along Sunnyside on a nice morning for a run.  Glutes and hammys on both sides are sore and stiff.  Glad I am not doing Pocatello right now.  (Ride 3 2015)

Slow and easy 7 miles on the greenbelt in 53:00.  Hammy and glutes better but still tight.  (Mirage Red)

3 miles with Kami in the late evening.

Still looking to see if my schedule (and family) will allow me to run St. George (or alternatively City of Trees) next month.  Everything at work and with kids seems to be coverging on the first 2 weeks of October.

Runs With Moxie Miles: 6.00Saucony Ride 3 2015 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.002.000.000.0014.00

6:15am...dropped off Katelyn at XC practice then took Moxie out for 6 miles.  I dropped her off then did 4 more solo, pushing the last 2 at slow MP.  10 miles total in 1:16.  Nearly got hit by a car while I was in a crosswalk in a bright orange shirt, and the driver got mad at me!  (Launch 2)

4 miles at Community Park with Kami after taking the kids to school. (Launch 2)

Politics on XC team...tired of this crap.

Runs With Moxie Miles: 6.00Brooks Launch 2 Black 2015 Miles: 10.00
Comments
From Bob on Fri, Sep 04, 2015 at 08:01:25 from 163.191.36.14

Close call. Glad you are ok. The driver is probably ticked off because he didn't take the day off before the long weekend. So he has to go to a boring job so he can buy stuff he doesn't need.

Yeah, can't wait for the politics bs when my daughter plays basketball this year. I try hard to ignore it all and focus on the long-term. Telling her to work hard and gradually improve herself. Block out the distractions. Hang tough. You know all about that!

From Moxie on Fri, Sep 04, 2015 at 08:30:35 from 104.129.200.85

Maybe you should ask the school to hire master Jeff's friend Rob Murphy. I hear he's a great coach.

Dogs don't have politics, though we do have alpha dogs. Tails come in handy for signaling who the boss is, too. But all dogs work together to take care of the pups, no politics there.

From SpencerSimpson on Fri, Sep 04, 2015 at 11:27:15 from 73.3.100.120

lots of crazy drivers out there. stay safe. The joy of coaches and sports. Been there and done that. MIH

From Rob Murphy on Fri, Sep 04, 2015 at 13:05:04 from 163.248.33.220

Here in Utah everyone is a Republican so you have no political dissension anywhere. It's complete paradise.

From jtshad on Fri, Sep 04, 2015 at 17:22:49 from 173.198.176.201

Dealing with a parent (and a complicit coach) flaunting the rules (because they don't like them). It is not because anyone does not like one another, but because the rules are clear and set the ground rules for fairness.

Rob, if I hear of whiffs of a coaching job up here...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

4:15am...6 easy miles with Moxie along Sunnyside.  No traffic this early on a Saturday morning.  I had to run short and early to get kids out the door and us on the way to Soda Springs for the Cardinal Classic XC race this morning. (Ride 3 2015)

1 mile running around at Kelly Park to watch the kids in their races.  They did really good! (Boost)  Cold morning to start (Katelyn's race, hail just before her race) then it was a lot nicer for Justin's Varsity boy's race.

Runs With Moxie Miles: 6.25Addidas Boost Miles: 1.00Saucony Ride 3 2015 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.004.001.000.006.00

I took Moxie out on a cool morning for a shorter quick workout.  4 miles in just over 24 minutes for a good MP workout.  Going to hopefully go out later with kid(s) to do some form work.  (Ride 3 2015)

2 miles in the evening with Katelyn.  1 mile wu and cd, 1 mile of stride checks and striders.  (Boost)

Runs With Moxie Miles: 4.00Addidas Boost Miles: 2.00Saucony Ride 3 2015 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.001.500.0014.50

Slept in and took Moxie out for an easy run along Sunnyside on a nice morning for 7 miles.

Our family went to Freeman Park for a workout.  1 mile easy, then some striders in the grass and running the "W" on the Tiger Grizz course mostly easy.  Saw some other runners there too getting ready for Friday's race.  3.5 miles total running.  (Launch 2)

4 miles on a nice afternoon before dinner.  Slow and easy, a bit stiff. (Fastwitch 6)

Runs With Moxie Miles: 7.00Brooks Launch 2 Black 2015 Miles: 10.50Saucony Fastwitch 6 2015 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Stiff and tired this morning, so I skipped the run and focused on stretching and foam rolling.  Felt much better afterwards. Try to run later today.

4.25 miles on the desert in 29 minutes.  Nice day, cool and sunny.  Ear pressure during the run...either the wind and high pressure or starting to get a cold. (Mirage Red)

Saucony Mirage Red 2015 Miles: 4.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:30am...5 very easy miles with Moxie along Sunnyside.  Left HHT talking to me today.  (Ride 3 2015)

6 miles in 43 minutes on a beautiful day at lunch.  A zone out run, no focus on the run, my mind was on work and other things.   Before I knew it I was done (didn't want to go back in!).  (Mirage Red)

Runs With Moxie Miles: 5.00Saucony Ride 3 2015 Miles: 5.00Saucony Mirage Red 2015 Miles: 6.00
Comments
From Drew on Wed, Sep 09, 2015 at 17:50:18 from 173.171.218.92

I hear you - I really like runs like that (well, the PM run more than the AM aches).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

4:45am...5 easy miles with Moxie on a nice morning.  (Launch 2)

I was going to run at lunch but got stuck waiting for meetings.  I will try after work.  I did not have time nor the inclination after work, instead spent time with my family.

Runs With Moxie Miles: 5.00Brooks Launch 2 Black 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5am...met Curt for a run and we had a good time catching up on things.  6.5 miles with Curt at around a 7:30ish pace.  I finished off 3.5 miles in the neighborhood for 10 miles in 1:16 (7:38 AP).  Good early run before a busy day...Tiger Grizz XC meet this afternoon.  (Launch 2)

Brooks Launch 2 Black 2015 Miles: 10.00
Race: Thirteenpointone HM (13.1 Miles) 01:21:28, Place overall: 2, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0013.100.000.0015.10

I ran the Thirteenpointone HM today, still one of the toughest races around.  Smaller crowd but great weather.  Came down to a race between Pat B. and I again.  

2 mile warmup, feeling ok (hammy talking) but gut doing ok (I did not want a repeat of last year).  

At the gun, it was Pat and I.  I went out easy and stayed within about 2-3 seconds of Pat for the first 3 flat miles. Then the uphill...1200 feet in 2.5 miles.  I walked a couple of times just to save energy and wear on my legs (nearly as fast as trying to run).  Pat beat me to the top by about 30 seconds (KOM!) at 5.5 miles, but I quickly started to reel him in on the downhill and by mile 8.5 I caught and passed him.  He picked it back up on the rollers and then at mile 10 my hammystring tendonitis kicked in and my left leg kinda went numb and I slowed just enough for him to catch and pass me (it was a race between two old crippled guys and whose injury would surface first, my hammy or his calf...I lost!).  I stayed within about 10-20 seconds for the next few miles then tried to push and closed the gap a bit but Pat is strong and held on for the win by 10 seconds.  (Fastwitch 6)

Nice smaller race with a VERY tough hill...still think I should have stayed in bed instead!  

Overall by Age graded results for this race.  Pat B at 80%, me at 78% then Lynette at 75%.  Jeremy, Tim and Ron all ran well too.  

Now for a full day at church while Kami and friends go to Jackson to cheer on friends at the finish for LOTOJA.  

Saucony Fastwitch 6 2015 Miles: 15.10
Comments
From Jon on Sat, Sep 12, 2015 at 13:30:50 from 107.203.52.135

2nd place by only 10 seconds- nice work. You'll get him next time.

From RileyCook on Sun, Sep 13, 2015 at 09:58:03 from 73.52.134.194

Nice race Jeff. Sounds like a beast of a course in those early miles. You don't see too many tough courses like that in the mountain region of the country these days.

From shellberns on Thu, Sep 17, 2015 at 11:25:32 from 108.26.178.35

That race is so hard! Nice job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

A recovery day, pretty sore from the race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4:45am..6 easy miles along Sunnyside with Moxie.  Still sore but I felt better as the run progressed.  (Ride 3 2015)

6 easy miles on a nice day at lunch...cool temps, sunny.  Legs still a bit sore but improving.  45 minutes.  (Mirage Red)

Runs With Moxie Miles: 6.00Saucony Ride 3 2015 Miles: 6.00Saucony Mirage Red 2015 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

I woke up very tired, sore and with a sour stomach.  As it was raining outside, decided to take this morning off and focus on stretching and foam rolling.

5 easy miles with DanS at lunch on a less than nice day. (Mirage Red)

3 miles after work with Kami. 

Saucony Mirage Red 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

4:30am...4 wet and windy miles with Moxie.  Flashback to HTC last month with the strong winds and good rain at times.  (Ride 3 2015)

5 miles in just under 37 minutes on a cool and very windy run at lunch.  (Mirage Red)

Runs With Moxie Miles: 4.00Saucony Ride 3 2015 Miles: 4.00Saucony Mirage Red 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Slept in this morning, probably should have run as the weather was pretty nice (as opposed to what is expected later today).

8.5 miles at lunch on a much nicer day than anticipated.  River loop with an extension to and around the lake in SRL. (Mirage Red)

Saucony Mirage Red 2015 Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

5:45am...slept in and went out a bit later.  7 miles along Sunnyside with Moxie then I dropped her off then ran 3 more through the neighborhood to finish off 10 miles.  Ran out of time before helping getting kids ready for the day. (Ride 3 2015)

We drove to Missoula, MT to watch the Tiger XC team compete at the Mountain West Classic.  Kami and I went out for 4 miles on pathway on the river before a great dinner at Tamarach Brewery.  (Boost)

Runs With Moxie Miles: 7.00Addidas Boost Miles: 4.00Saucony Ride 3 2015 Miles: 10.00
Comments
From Steve on Sat, Sep 19, 2015 at 08:09:57 from 66.87.126.75

Training is looking good. I'm looking forward to cheering for you guys in STG.

From jtshad on Sat, Sep 19, 2015 at 20:23:31 from 173.198.176.201

Probably not running SGM due to family and work conflicts. Looking at doing City of Trees the on 10/11.

From Steve on Sun, Sep 20, 2015 at 16:30:21 from 66.87.76.4

That's a great marathon. Always wanted to run it.

From jtshad on Mon, Sep 21, 2015 at 21:48:35 from 141.221.191.225

I ran it 10 years ago as my second marathon. Fits family schedule better and allows Justin to go see his "girlfriend" in Boise...the things we do for our kids!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

4:30am...11 miles on the pathway and around the UofM campus up to the golf course then back and around downtown in around 1;20.  Nice morning for a run. (Launch)

Ran a  lot around the XC meet then headed back towards the hotel for lunch then to head home to IF.  Great weekend...the Tigers did great and Justin ran really well! (Boost)

Addidas Boost Miles: 3.00Brooks Launch 2 Black 2015 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

6:15am...7 miles with Moxie along Sunnyside on a cool but calm morning.  Nice run to work on some stress. (Rid3 2015)

I was going to go out later for another run, ran out of time and desire plus I think I am fight with the cold bug my daughter has right now.

Runs With Moxie Miles: 7.00Saucony Ride 3 2015 Miles: 7.00
Comments
From Rob Murphy on Sun, Sep 20, 2015 at 08:21:56 from 24.10.247.181

Maybe the best reason to go for a run?

From SpencerSimpson on Sun, Sep 20, 2015 at 10:21:06 from 73.3.100.120

same reason as Rob. plus it is running which is just cool. MIH

From Walter on Sun, Sep 20, 2015 at 14:21:02 from 170.72.12.103

Good choice! You'd probably get arrested if you took the bitchin' Camaro out.

From jtshad on Mon, Sep 21, 2015 at 21:47:10 from 141.221.191.225

Walter...ISP did pull me over last Friday as we were heading up to Missoula, MT. The officer indicated that I "must have been going fast" and that he thinks that I did not slow down fast enough going into the construction zone. He did not have anything to show it...just the fact I was in a Camaro. No ticket, just a warning to obey the speed limit (which we did and were doing...except when we passed a car...then we went VERY QUICKLY around them!).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.705.500.000.0012.20

5am...6 miles with Moxie on a beautiful morning for a run. Almost did not go, fighting off the cold my daughter has right now. (Launch 2)

10K at lunch in 39:28 (6:21 AP) on a very nice day.  0.5M warmup, then into MP tempo with a 0.2M cooldown.  OK, still tell not done with cold..6:34, 6:12, 6:15, 6:24, 6:16, 6:26, 1:20 (0.2M). (Mirage Red)

Runs With Moxie Miles: 6.00Saucony Mirage Red 2015 Miles: 6.20Brooks Launch 2 Black 2015 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

4:45am...5 easy miles with Moxie on a nice morning.  Feeling very creaky this morning. (Ride 3 2015)

4 easy miles in 28:45 on the desert on a glorious day.  Just gettin' in the miles...feeling pretty good on this easy effort. (Mirage Red)

Runs With Moxie Miles: 5.00Saucony Ride 3 2015 Miles: 5.00Saucony Mirage Red 2015 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4:45am...5 slow hard miles with Moxie. Feeling old...left leg really twingy today.  (Ride 3 2015)

Very nice day at lunch, too bad I was feeling so bad.  Started off with DanS and feeling ok, even picked it up a bit in the first 2 miles before he headed back.  Mile 3 was great, then I started to feel sick to my stomach.  Last couple of miles were tough.  7 miles in 51:33, still feeling queasy...dang cold.  (Mirage Red)

Runs With Moxie Miles: 5.00Saucony Ride 3 2015 Miles: 5.00Saucony Mirage Red 2015 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

No running today, I have been sick in bed since yesterday evening.  Ugh!

3 miles around dusk with Katelyn to help her make up her run for today.  (Fastwitch 6)

Saucony Fastwitch 6 2015 Miles: 3.00
Comments
From Jon on Thu, Sep 24, 2015 at 23:41:40 from 107.203.52.135

No fun, sorry.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I slept in and went out for a run after a morning full of church stuff (coffee with high school kids, breakfast with the Pastor, Admin stuff at church).  Nice morning...sunny and great temps.  4 miles with Moxie along Sunnyside then dropped her off and said Hi to Kami before back out for 6 more into SRL and back.  10 miles in 1:12, about half under 7:00 pace, half over.  Head cold still here, but not nearly as bad today. (Fastwitch 6)

Runs With Moxie Miles: 4.00Saucony Fastwitch 6 2015 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

I really wanted to get in a long run (20 miles) today to try and see where i am for COT...this head cold changed that plan.  Woke up feeling like crap and it just kept getting worse all day.  Around 8:30 Justin, Katelyn and I went out to try to get in something easy...Justin and I cut it short as we are both sick.  (Launch 2)

Spent lot of the day in bed...even trying to pick plums in the back yard sucked.  Want this to be over.  Maybe tomorrow...or sometime next week...

Brooks Launch 2 Black 2015 Miles: 2.50
Comments
From Rob Murphy on Sat, Sep 26, 2015 at 23:29:01 from 24.10.247.181

Sorry Jeff!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Still feeling pretty sick when I got up.  Started to do some yardwork after rest most the morning and that was more than I could take, so another easy day but feeling on the mend. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.000.0013.20

5am...4 miles with Moxie on a nice morning.  This was a good start to my recovery, still feeling not fully back yet though.  (Ride 3 2015)

10K in 45 minutes (7:15 AP) on a beautiful day at lunch. Nice and easy, feeling much better! (Mirage Red)

3 miles after work with Kami at Community Park before the kids got home from XC practice. (Boost)

Runs With Moxie Miles: 4.00Addidas Boost Miles: 3.00Saucony Ride 3 2015 Miles: 4.00Saucony Mirage Red 2015 Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

4:30am...6 easy miles with Moxie on a cool morning.  Feeling nearly back, still have a bit of a cough and congestion but feeling better finally. (Ride 3 2015)

Beautiful day, wanted to try to push a little pace...with some moderate success.  1 mile wu, then into a slow Tempo run...6:43, 6:37, 6:48 (stopped to stretch tight hip), 6:37, 7:05 (congestion kicking in a bit, slowed second 0.5M), 0.2M cooldown.  10K in a moderate 43:11 (6:57 AP) including slow wu and short cd.  (Mirage Red)

Runs With Moxie Miles: 6.00Saucony Ride 3 2015 Miles: 6.00Saucony Mirage Red 2015 Miles: 6.20
Comments
From JimF on Tue, Sep 29, 2015 at 07:17:48 from 68.60.236.232

Glad to hear that you are feeling better. Hope you get it completely cleared up soon.

From Bob on Tue, Sep 29, 2015 at 12:13:20 from 163.191.36.14

Yeah, hope it clears up soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

4:30am...5 easy miles with Moxie.  This cold thing has now turned into a possible sinus infection...I am all stuffed up!  Glad now that SGM is off...no way I would want to run it right now, even thinking of calling off COT. (Ride 3 2015)

Strange run at lunch...nearly did not make it as my sinuses were really plugged...first half mile nearly turned back because they hurt when I ran.  But as the run progressed they started feeling better...by mile 4 they felt really good!  Much better after the run than before...ah the theapy of a run in nice weather is real!  10K untimed.  (Mirage Red)

Runs With Moxie Miles: 5.00Saucony Ride 3 2015 Miles: 5.00Saucony Mirage Red 2015 Miles: 6.20
Comments
From Ryan Achatz on Wed, Sep 30, 2015 at 14:34:53 from 65.131.34.147

Hopefully you get feeling better for your race on STG. You are running that right?

From jtshad on Wed, Sep 30, 2015 at 14:35:50 from 141.221.191.225

Thanks. I was registered but I am not running it. I am registered for COT in Boise, still up in the air on that one too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today...head about to blow up from this sinus infection. Dr, antibiotics, bed today. Glad I am not heading to St. George for the marathon, it would not work at all.

Comments
From Bob on Thu, Oct 01, 2015 at 13:23:19 from 163.191.36.14

Wow, I think this is the worst illness you've had since I've known you. Get well soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

8am...feeling  much better, head pressure nearly totally gone, but stomach is a bit upset due to antibiotics.  Went out on a cool and overcast morning.  Through the neighborhood and into SRL...nearly 80% of the cars wanted to  run me off the road.  I then ran on the path extension along the river and was accosted by a pack of big dogs whose owner did not want to control!  Ran back along Sunnyside then through the neighborhood again for 10 miles in 1:15.  (Ride 3 2015)

Saucony Ride 3 2015 Miles: 10.00
Comments
From rexter on Fri, Oct 02, 2015 at 12:26:17 from 159.118.4.10

Sounds like a good time. Sorry I wasn't there to enjoy that with you. Glad you are feeling better. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.005.000.000.0013.00

8am...I took Moxie out for 5 miles (39 minutes) then stopped by home to get Justin.  He and I went for 6 miles...1 mile warmup then a 5 mile tempo (6:15, 6:15, 5:54, 6:07, 6:18).  I hit 11 miles in 1:18. When I got back I took Katelyn out for 2 miles.  A good morning of running, even with the continued nasal stuffiness and chest congestion (both Justin and I!).  (Launch 2)

Good job to all my friends racing today...I would not have been up for joining you in St. George but hope to be able to race next weekend in Boise.

Runs With Moxie Miles: 5.00Brooks Launch 2 Black 2015 Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

7:15am...crappy 3 mile run with Moxie.  Cannot get rid of the cough and nasal congestion (no pressure anymore) and my stomach was jacked up from the moment I stepped out the door.  Tired of this sickness. (Ride 3 2015)

3 miles in the afternoon after church in great weather.  (Boost)

Runs With Moxie Miles: 3.00Addidas Boost Miles: 3.00Saucony Ride 3 2015 Miles: 3.00
Comments
From Rob Murphy on Sun, Oct 04, 2015 at 21:27:23 from 24.10.247.181

Absolutely beautiful day here today.

Hope you kick this crud soon Jeff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.005.000.000.0014.00

4:30am...5 easy untimed miles with Moxie.  UYCW. (Ride 3 2015)

6 miles at lunch in 39:22 (6:33).  Includes 1 mile easy with DanS then into a moderate tempo for 5 miles in 31:30 (6:18).  First 2 at 6:15, then a bit slower as my stomach was churning, last mile tried to pick it back up.  No GPS to guide pace, just by watch and knowledge of the route. (Mirage 2)

3 miles after work at the park with Kami. (Boost)

Runs With Moxie Miles: 5.00Addidas Boost Miles: 3.00Saucony Ride 3 2015 Miles: 5.00Saucony Mirage Red 2015 Miles: 6.00
Comments
From Tom Slick on Mon, Oct 05, 2015 at 09:35:32 from 168.179.158.193

Did you shake the "gomboo" over the weekend? It's the craps to be running sick and injured or both. Take a little unscheduled time off and nurse yourself back to health then get after it again. It seems that for a runner, taking time off from running is the hardest thing to do, if not impossible! What races do you have coming up?

From jtshad on Mon, Oct 05, 2015 at 09:50:10 from 141.221.191.225

Thanks for the note. Seem to be on the mend. Planning on the City of Trees half marathon (down from the full) this weekend then a local 25k trail run on 10/17.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Slept in a litle and went out after dropping off kids at XC practice.  3 easy with Moxie. (Ride 3 2015)

4 miles in 30 minutes on the desert. (Mirage Red)

Runs With Moxie Miles: 3.00Saucony Ride 3 2015 Miles: 3.00Saucony Mirage Red 2015 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:30am...6 easy miles with Moxie.  Stomach a bit jacked again this morning.  (Ride 3 2015)

No lunch run, busy at work.  Try to get a run in after work.  4 easy miles after work in between "chores". (Launch 2)

Runs With Moxie Miles: 6.00Saucony Ride 3 2015 Miles: 6.00Brooks Launch 2 Black 2015 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:30am...5 easy miles with Moxie. (Ride 3 2015)

So I have been on antibiotics for a week for a sinus infection, suppose to take care of it, right?  Nasal "issues" worse today than since I started this sickness period of 3 weeks now.  Ugly, constant flow, no pressure but cough and discharge.  Got out for a run on a beautiful day and my nose was better during the run.  Easy 6 miles in 45:30...unsure if driving all the way to Boise for COT HM is even worth the time and money. (Mirage Red)

Runs With Moxie Miles: 5.00Saucony Ride 3 2015 Miles: 5.00Saucony Mirage Red 2015 Miles: 6.00
Comments
From JimF on Sat, Oct 10, 2015 at 15:34:05 from 68.60.236.232

Hope you get to feeling better. I'm sure you are getting tired of this.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

7am...4.5 miles with Trevor and 2 miles to his house and back.  Total time 48 minutes with a mix of easy and some faster (6:30ish).  Good to catch up with this young man and run with him for the first time in a couple of years.  (Launch 2)

3 miles after lunch in the neighborhood.  (Boost)

Addidas Boost Miles: 3.00Brooks Launch 2 Black 2015 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.000.000.006.00

Wow, what a great day!  Slept in after getting to Boise late last night then went to the greenbelt and the hotel to get my packet for tomorrow's race.  Saw my friend the RD and chatted for a while.  We then took Justin to "see about a girl" and meet up with a friend for the day...yikes he is growing up.

Back to the hotel to meet Erik (me) for a run on the course and Deborah (Kami and Katelyn) to walk on the greenbelt.  6 miles with Erik in 41 minutes easy and a few pickup miles.  (Fastwitch 6)

Spent some time chatting with Deborah before meeting Erik and Karin at Bardenay for lunch.  Fun time catching up.  We then walked to the capital building and looked around then had some dessert (Katelyn) and beers at Luku Ona.  Boise has such a great downtown!

We went to Julia Davis Park and looked at the rose garden waiting for Justin to show up.  Now for a night in the pool and hot tub before bed and the race tomorrow.  I can't remember such a relaxing and fun day with family and friends...rejuvenating!  

Saucony Fastwitch 6 2015 Miles: 6.00
Comments
From Rob Murphy on Sat, Oct 10, 2015 at 19:31:43 from 24.10.247.181

It's a shame to ruin it all by running a marathon tomorrow. Sleep in, have a good breakfast, then more beer and hot tubbing.

Kidding! Have a great race.

From Jason D on Sat, Oct 10, 2015 at 19:34:02 from 68.80.27.222

Have a good race, Jeff.

Megan was in Boise this summer and really enjoyed it. I was going to go with her (didn't end up doing it for financial reasons) and I checked to see where you were in relation to it. Turns out not so close!

From Rob Murphy on Sat, Oct 10, 2015 at 19:37:08 from 24.10.247.181

Our states are big out here Jason.

From Drew on Sat, Oct 10, 2015 at 20:07:39 from 173.171.218.92

Hope you have a great race, Jeff. Sounds like an awesome day.

Race: City of Trees Half Marathon (13.1 Miles) 01:20:33, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0013.500.000.0015.50

Short report, more later.  2nd OA in 1:20:33 for 13.5 miles (missed an unmarked turn, had to turn around and pass 3 runners).  In 1st until nearly 11 miles, ITB really started to act up, lost first to a guy young enough to be my kid.  Beautiful day, ok course (unscenic greenbelt the whole way).  Slower than I wanted, but 2nd is ok for a race with 720+ runners.  Great weekend overall except for a few things. 

The day started off good, easy wake up and breakfast at the hotel before heading downtown to the race.  Got there in time to see the marathon start (sigh!) then I did a 2 mile warmup...stomach was sour during the warm up.  Got in a few drills, striders and some stretches before the half started.  

From the beginning I was running in the lead.  First mile in an easy 5:46, then I started to just run easy on flat/rolly greenbelt course.  Second mile around 5:50.  At the 2.5 mile mark, there is a turn followed by another quick turn at a "multiple Y" split than was not marked...I went the wrong way.  A guy from across the river yelled that I was heading the wrong way so I turned around and got back to the right turn in time to see the next three guys finally heading down the path...so I had to catch and pass them again.  From here to the turnaround the greenbelt is rolly and exposed and not very scenic.  At the turnaround I was up about 20 seconds on 2 and 3.  I was slowing a bit on the ups and downs but still running ok.

By the mile 9 mark my ITB was starting to ache and at the 10 mile point it was getting painful.  Erik ran with me a bit at 10, and told me a couple of guys were moving up.  Garrett passed my around 10.5 miles and we ran together a spell before I had to back it down as my leg was locking up.  I kept him in sight until mile 12 when he started to push and pull away. I was working hard to keep 3rd place behind me.  Justin picked me up at the bridge for the final 0.25M and was telling me he was coming.  I held him off by 20 seconds but was behind 1st by 45 seconds...what a crappy finish.  Still, ok for a 47 year old to run in the lead for nearly 11 miles and run strong against 2 guys in their 20's (and strong triathletes!).  

Thanks Jeff U. for putting on a good race!  (Fastwitch 6)

Back to the hotel after the awards to clean up. Tried to meet up with my brother but they had to run "errands" instead of seeing us...oh well, old ways don't go away easy.  

Long painful drive home but good to be back at home.   Would still love to retire in Boise...what a great downtown and place to live.

 

Saucony Fastwitch 6 2015 Miles: 15.50
Comments
From shellberns on Mon, Oct 12, 2015 at 08:26:28 from 108.26.178.35

Sorry about the ITB issue but big congrats on the second place finish!

From Tom Slick on Mon, Oct 12, 2015 at 09:58:37 from 50.8.100.37

Congrats on a race well done finishing 2, 1 and only 5 minutes shy of your 1/2 Mary goal!!! Did you miss the sign at the turn or was the sign indicating the turn missing?

From Drew on Mon, Oct 12, 2015 at 16:13:29 from 173.171.218.92

Strong running Jeff, congrats on podium finish.

From JimF on Tue, Oct 13, 2015 at 13:06:31 from 68.60.236.232

Congrats on a strong race. Good job representing us more mature runners against the young guys. Ha. Sorry about the ITB issues.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Slept in on my day off.  Feel like crap, cough and congestion like the cold did not leave.  Hips/legs/glutes sore.  

Chores around the house then an easy run in the neighborhood with Moxie (slow, painful) for 4 miles and some more miles later at the park with Kami.  Old, tired, sick, sore...what a mess. (Boost)

Moxie started limping this evening and has a blister on a foot pad.  Will stop running her for the rest of the week to let it heal.

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

I am home sick again, now this dang bug is in my chest and I can't get a deep breath and feel lightheaded.  Sick for a month now of and on. 

Comments
From Rob Murphy on Tue, Oct 13, 2015 at 14:10:12 from 163.248.33.220

And you still managed a 1:20 half???

That disturbance you feel in The Force is me sending positive vibes up I-15.

Sorry, Andy is just really into the Star Wars phase now...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Slept in to continue to try to get over this illness.  Will try for a run at lunch today.

A slow 10k at lunch.  Congestion and feeling weak, so just a blah run.  Had to get out to enjoy the beautiful fall weather after spending most of the day yesterday in bed.  (Mirage Red)

Saucony Mirage Red 2015 Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Trying to resolve this cold, so I slept in and will run later today.

9 miles in the afternoon after Katelyn's last XC meet (she did awesome!).  4 with Trevor, 3 with Kami, 2 solo.  Good run after a busy day (work and meet).  (Boost)

Moxie is no longer limping but will still not run her for a spell.

Addidas Boost Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Slept in and went to coffee with our church youth group.  Went out with Tevor at 8:45 and ran about 4 miles with him and a few more solo. 6.5 miles in 49 minutes, easy before my first trail race (25k) tomorrow.  (Launch 2)

Brooks Launch 2 Black 2015 Miles: 6.50
Race: Gnarly Bear 25K Trail Race (16.05 Miles) 02:25:30, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.050.000.000.0016.05

My first trail race!  Craig picked me up around 7am and we drove to Kelly Canyon Ski Resort (start and finish) to check in and get ready for the race.  Our plan was to run easy and for fun to enjoy the weather and scenery.  Lots of locals that we know (about 50 25k, 30 50k who started earlier).

Craig and I ran together for the first few miles, trading places with a few other runners.  At mile 3 I was in around 6th place.  Just past mile 4 when we got off the single track onto the road I passed a guy to get into 5th (this guy dropped I think).  Climbed up a bit and fell around mile 5 on a steep downhill on scree.  Ran down to Table Rock campground (mile 7) then back up the hill (lots of walking!).  A bit more of a climb then a good downill back to the lodge before monster climb up the face of the ski hill!  17+ minute mile and some confusion on which way to go.  My ITB starting to talk to me around mile 10.5 but got better once I was back on runnable trails on top of the hill. Passed 4th place at mile 11 and was running strong to the end of the out and back turn around (saw 1st, Erika, running strong, Brandon, 2nd, walking and Brett, 3rd walking heading back).  I kept running strong along the return and picked it up on the 2 mile downhill to the finish.  Very steep and loose rock, but passed Brett with about 1/2 mile to go.  Finished 2nd male and 3rd overall.  OK with the result.  

This race in NO WAY would convince me to give up road racing for trails.  I like the consistency and peace that road racing has, not this up and down in pace and aerobic stress of trails.  Glad I did it to get in my first trail race though.  

Done racing for the year!  (Xodus)

Saucony Xodus 2011 Miles: 16.05
Comments
From JimF on Sat, Oct 17, 2015 at 19:48:27 from 68.60.236.232

Awesome race! I guess it is good to mix it up every once in awhile.

From Jon on Sat, Oct 17, 2015 at 20:55:38 from 96.33.87.148

I'd say roads are more stressful, with the cars, hard surface, even split pressure, etc. Give me trails and hills and nature.

Glad you enjoyed it, though. Congrats on a good year of racing.

From jtshad on Sun, Oct 18, 2015 at 08:38:00 from 173.198.176.201

Except for the severely strained fingers on my right hand from the fall...last two fingers are really sore and turning black and blue and are puffy.

Almost went to the emergency care this morning, but I can bend them and grip. Never happened on a race race. Not really less stressful at this time for me.

From Jon on Sun, Oct 18, 2015 at 09:45:40 from 96.33.87.148

Well, hope your hand gets better quickly.

From Drew on Mon, Oct 19, 2015 at 18:38:48 from 173.171.218.92

Nice going on running outside your comfort zone.

The trail/road thing is pretty interesting. My sister is a hardcore trail runner, and she has run some incredible races, both in distance and terrain. I like to live vicariously through her adventures, but personally, I'd rather run on asphalt any day.

From Rob Murphy on Mon, Oct 19, 2015 at 18:51:41 from 24.10.247.181

That sounds like a great race. I might have come up and run it had I known about it.

From Jason D on Mon, Oct 19, 2015 at 20:57:19 from 68.80.27.222

Well done, Jeff. I'm with you on trail racing. I spent quite a bit of time on the trails this summer, but I generally stay off them during marathon training. Racing on the trails takes some getting used to I think; you have to adjust to uneven splits and effort as you say. For shorter trail races it's a process of dying/recovering/dying again.

I think there's something to trail running for recovery (though it can take a lot of time with slower paces) and for fartlek runs.

Sounds like you are done racing for the year. Take some time to rest up and heal.

From Steve on Sat, Oct 24, 2015 at 20:11:43 from 66.87.151.98

Why the caps on NO WAY? :-)

Trails and mountains are for the soul. Roads are for racing. My bro has been training all summer to come down from ID Falls Friday afternoon after Thanksgiving and run a R2R2R with me. See how you feel about trails in a few weeks and come join us if you want. He's planning on being back Sunday eve.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run, very sore from the race.  My right hand is very sore from my fall yesterday, last two fingers are strained and are turning purple (bruised pretty badly).

Comments
From JimF on Wed, Oct 21, 2015 at 07:47:09 from 68.60.236.232

Ouch! Sounds rough. Hope you get to feeling better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run, recovering still (sore!!) plus weather outside is not inviting and a busy day at work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Still sore and recovering.  Hand is better but still hurts.  Glutes and quads are still thrashed.  Stretching and rolling this morning after sleeping in a bit.  Maybe a run at lunch depending on work.

5.25 slow miles at lunch in a light rain and cool temps.  Everything still hurts...quads, right knee, left foot, hamstrings.  (Mirage Red)

Saucony Mirage Red 2015 Miles: 5.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Another recovery morning.  Stretching and rolling is helping a lot with the soreness.  Plus, I just did not want to run in the cold weather.  I will try later today depending on schedule.

5 easy miles on a beautiful day.  Feeling much better (except my hand).  I did have a sharp tweak in my left ankle that cause me to stop running or walking.  Shook it out and it went away for most of the rest of the run. (Mirage Red)

Saucony Mirage Red 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Left ankle sore this morning.  No early run, stretching and rolling.  Maybe a run after work as I will not have time at lunch.

3 miles after work with Katelyn through the neighborhood before dinner and choir concert.  Busy frustating day at work.  (Launch 2)

Brooks Launch 2 Black 2015 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.350.000.000.009.35

I slept in and went out later in the morning after helping kids and doing some things around the  house.  3 miles easy with Kami and Moxie in the neighborhood then 6.35 miles in 48 minutes through SRL on the southern greenbelt loop.  Nice morning for a run. (Launch 2)

District XC meet today, let's see if the IFHS boys can get that spot for state!  Boys and girls both heading to state...girls second and boys got third with room to spare against an uperclassmen team they have not beat all year...until today! Congrats on a strong performance...heading to Coeur d'Alene next weekend!

Runs With Moxie Miles: 3.00Brooks Launch 2 Black 2015 Miles: 9.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.150.000.000.0012.15

7am...7 untimed easy miles with Moxie along Sunnyside on a chilly morning.  Heading back out soon with Justin.  

5.15 miles with Justin from home to Community Park and a few laps then back.  Just chatted, talked running and his team and had good dad/son time. (Ride 3 2015)

Runs With Moxie Miles: 7.00Saucony Ride 3 2015 Miles: 12.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles in the neighborhood on a nice afternoon.  (Boost)

Addidas Boost Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

6 miles in 45:30 on a windy and cool day at lunch.  Left ankle twinge again...time to retire these shoes.  (Mirage Red)

3.25 miles with Katelyn after work through the neighborhood in new Ride 5's! (Ride 5 2015)

Saucony Ride 5 2015 Miles: 3.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

4:30am...5 miles on a cold morning with Moxie. (Ride 5 2015)

2 miles with Katelyn after work. (Launch 2)

Runs With Moxie Miles: 5.00Brooks Launch 2 Black 2015 Miles: 2.00Saucony Ride 5 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

5am...6 miles in 45 minutes with Curt on a chilly but nice morning for a run.  Good to run with Curt, we have not had a chance to catch up in while.  (Ride 5 2015)

6 miles on a cool but beautiful day at lunch in 45 minutes.  (Launch 2)

Brooks Launch 2 Black 2015 Miles: 6.00Saucony Ride 5 2015 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

5:30am...4 miles with Moxie on a warmer but wet morning.  Getting old, feeling creaky.  I think I have a bit of PF/tendonitis in my ankle due to the pain in the morning.  Going to watch it and rest/rehab. (Launch 2)

Long drive (7 hours) to Coeur d'Alene today.  Staying at nice place and had a pretty good diner at Rivelle's.

Runs With Moxie Miles: 4.00Brooks Launch 2 Black 2015 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

6am...warmer than expected with wind and some light rain.  Ran from the hotel on the Centennial Trail through NIC and downtown then back and extended out on the trail and turned around past the Community Center.  10.25 miles in 1:21.  Nicer than I expected with  no real aches or pains.  Started to rain harder in the last mile but not bad. (Ride 5 2015)

Now for a day in CDA with Katelyn...pool, walking around downtown, having dinner with friends.  Maybe see the team...?

Saucony Ride 5 2015 Miles: 10.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.000.000.005.00

5:30am...5 miles on the TM in the workout room, it was pouring rain outside and we will be standing in the rain for a few hours later today.  32:50...progression to 5:36 pace.  (Ride 5 2015)

Go Tigers XC!  Very proud of Justin for running strong, getting 4th on the team and a new PR in cold, crappy conditions (both weather and the course). The Tigers ran strong (both boys and girls).

Saucony Ride 5 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Decided not to run in Missoula so we could hit the road earlier to get home.  Ate breakfast at the Shack Cafe then made the 4.5 hour drive home.  

5 miles in the windy and rainy conditions.  3 miles with Katelyn, then 2 miles solo.  (Launch 2)

Brooks Launch 2 Black 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

4:45am...5 easy miles with Moxie on a nice morning.  Very busy next few days at work! (Ride 5 2015)

Unexpected went to a "power dinner" with my visitors and top managers from my office and the lab.  Good face time with the leaders.

Runs With Moxie Miles: 5.00Saucony Ride 5 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5am...5 miles on an unexpected nice morning with Curt, Alana and Moxie. (Ride 5)

Another busy day at work.

Runs With Moxie Miles: 5.00Saucony Ride 5 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4:30am...6 miles with Moxie on a cool morning.  (Launch 2)

Another busy day (last one) at work! Started good, ended crappy...lots of relationship mending to do.

Runs With Moxie Miles: 6.00Brooks Launch 2 Black 2015 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

4:45am...7 miles with Curt and Partrick along Sunnyside at a decent clip (7:30ish).  Cool but ok this morning. (Ride 5 2015)

Crappy day at work, issues from yesterday.  Then, starter (actually a bolt) issue with the truck, Could not get it started so I will tow it to the shop tomorrow, hope not too much money.

5.25 miles with the Tigers XC boys in the cold and dark.  Let them just chat and have fun during the run.  (Launch 2)

Brooks Launch 2 Black 2015 Miles: 5.25Saucony Ride 5 2015 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

4:45am...7.25 miles with Curt (Alana, Sarah and Gama started off with us too).  Ran to TVMS and planned some weight training routines with Jeremy for training program we are going to put on for track athletes this winter.   (Launch 2)

Towed my truck to the shop, hopeful that the repair will not cost too much! 

Brooks Launch 2 Black 2015 Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

4 miles with Moxie on a cold morning.

7.25 miles with the team into SRL with some dirt hill repeats and fartleks.

3 miles with Katelyn in the neighborhood. (Ride 5 2015)

Saucony Ride 5 2015 Miles: 14.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles in the afternoon, 3 with Katelyn, 2 solo, 2 with Kami.  (Launch 2)

Brooks Launch 2 Black 2015 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Weights with Coach Smith to keep developing plan for Track weights program we will lead this winter for the kids. 

5 miles on a decent day at lunch in between meetings. Really easy pace in 38:25. (Launch 2)

Brooks Launch 2 Black 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

4:45am...6 miles with Moxie along Sunnyside on a nice chilly morning.

2 miles with Katelyn after work. (Ride 5 2015)

Runs With Moxie Miles: 6.00Saucony Ride 5 2015 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

I met Jeremy for an Iron Core and plyometric workout this morning to try it out before having the kids do it...tough! 

After taking the kids to school, I went out for 7 miles with Moxie on a chilly, breezy, overcast day.  (Ride 5 2015)

2 miles with Katelyn after school.  (Launch 2)

Thank you to all the veterans who have serve to protect us, this country and our freedom!

Runs With Moxie Miles: 7.00Brooks Launch 2 Black 2015 Miles: 2.00Saucony Ride 5 2015 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

4:45am...I met Curt, Alana and Gama for an early morning run.  Ran 8 miles with Curt and had a good time just chatting and catching up.  (Ride 5 2015)

Went out for an easy run at lunch.  On the way back I was running on the "trail" next to the river and a root jumped up and caught my foot and I took a hard fall.  Nearly went over the ledge into the river and pulled/strained my glute/hammy that I have been trying to rehab...it has never hurt this bad!  Hobbled back to the building and now just need to see how bad it is.  4.25 miles. (Launch 2)

Brooks Launch 2 Black 2015 Miles: 4.25Saucony Ride 5 2015 Miles: 8.00
Comments
From Bret on Fri, Nov 13, 2015 at 07:36:35 from 216.234.133.229

Oh no! Hope it is not too serious. Sorry to hear it.

From Rob Murphy on Fri, Nov 13, 2015 at 08:44:19 from 163.248.33.220

Yeah...bummer! Sounds like you're lucky to be alive though.

From jtshad on Fri, Nov 13, 2015 at 14:36:13 from 173.198.176.201

Rob, yeah that what Kami said too...now she is worried about me running there!

Have you found another chaperone?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Glutes very sore.  3 miles before lunch easy on a very nice day.  (Launch 2)

Brooks Launch 2 Black 2015 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Made it to the hotel late last night after picking up numbers and Justin and Isaac going to party with Claire.

5 miles solo up Cole Rd and back from the hotel.  (Ride 5)

Then a quick bite to eat before taking Katelyn to Eagle Island State park for her 3K race.  Katelyn, Lauren and I warmed up by running the course then she ran the race and did great. (Launch)

Back to the hotel to pick up the boys team and all the families to head back to the park for their Varsity race.  They did really good and more importantly told me they had fun!  (Launch)

Waited around to watch the Championship races and awards (Isaac won his section and took 3rd OA in the Varsity).  Back to the hotel for showers and pizza.  The boys took off for the BSU football game and Katelyn, Lauren and Luke went to the pool and hung out while us adults watched the game and had a fun night.  Been a long time since I was up past midnight!

Brooks Launch 2 Black 2015 Miles: 3.00Saucony Ride 5 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles solo after dawn up Cole Rd and along a canal bank.  Still sore but wanted to take advantage of the nice weather before winter hits tomorrow. Easy morning before the long drive home.  A GREAT weekend! (Ride 5)

Saucony Ride 5 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Still pretty sore in my hammy/glute/groin.  Skipped an early run and went to lift with Jeremy.  Taking the day off.  Sore, unmotivated and cold and snowy outside.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Still sore, day off.  Beginning to worry that this injury is more serious..it hurts.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Still not running.  Going to the PT today, think my SI joint is really out.  Hope to get relief from this pain, causing me to be nauseous.  Staying home from work it hurts so bad.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Another day off.  Hip feeling much better after PT and adjustment to SI joint.  Tendon insertion still sore, but I am not nauseous and can walk normal!

1.25 mile walk at lunch in cold and wintery (snow) weather around Freeman Park.  Felt good to walk, still sore to sit too long.

Comments
From Jason D on Thu, Nov 19, 2015 at 19:45:49 from 68.80.27.222

Glad to hear you are getting some relief. Stick with it and heal up!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6am...3 miles very easy (with some walking) through the neighborhood with Moxie.  Glute/hip still sore but improving...hard to sit still.  (Xodus)

My hip felt really good after getting the kids ready for school, so I went out for 3 more easy miles.  (Ride 5)

2 mile walk with Kami on a nice afternoon.

Runs With Moxie Miles: 3.00Saucony Xodus 2011 Miles: 3.00Saucony Ride 5 2015 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

8am...5 miles on the TM at the gym with the whole family.  It was 9 degrees outside, not ready for that yet.  (Launch 2)

Brooks Launch 2 Black 2015 Miles: 5.00
Comments
From Jon on Sun, Nov 22, 2015 at 05:58:11 from 96.33.87.148

A bit early in the year to be that cold

From Jason D on Sun, Nov 22, 2015 at 23:52:12 from 68.80.27.222

You almost completely sidestepped this last year as I recall. Or maybe it just wasn't as bad as the year before. I recall a lot more treadmill runs the year before last.

Your weather changes FAST.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles on a nice sunny afternoon.  (Launch 2)

Brooks Launch 2 Black 2015 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Stretched instead of early workout.  PT this morning then maybe a run later today.

Good PT appointment, lots of good recovery in alignment and strength.  Still need to do some stretching, rolling, weight stuff.

Easy 5 miles on a beautiful day.  Slow and some walking to not push too hard. (Launch 2)

2 mile walk after work.

Brooks Launch 2 Black 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Stretching, rolling and PT exercises this morning. 

4 miles after work with Moxie on a nice afternoon before the storm is supposed to hit. (Ride 5)

Runs With Moxie Miles: 4.00Saucony Ride 5 2015 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Stretching, rolling and PT this morning.  Try for a run later...maybe in snow or on the TM!

4 slow easy miles with Justin, Katelyn and Moxie on a cool afternoon before the storm rolls in.  (Ride 5)

Late night movie with Justin..."Ant-man", it was better than I anticipated.

Runs With Moxie Miles: 4.00Saucony Ride 5 2015 Miles: 4.00
Comments
From Jon on Thu, Nov 26, 2015 at 10:28:27 from 96.33.87.148

As long as you aren't travelling, a Thanksgiving day snowstorm sounds pretty nice and festive.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Happy Thanksgiving!  We got about 8 inches of snow overnight and through the morning!  Shoveled the driveway with the family then went out for a run through the neighborhood in the quite, white and deep snow conditions.  Hammy and glute actually felt ok today.  (Xodus)

Now for the food with my family at my parents house.    Glute started to really hurt in the evening, burning sensation.

Saucony Xodus 2011 Miles: 4.00
Comments
From Rob Murphy on Thu, Nov 26, 2015 at 12:22:34 from 24.10.247.181

Just a light dusting here. Kids sad. Lots up in Ogden though.

Happy Thanksgiving!

From jtshad on Thu, Nov 26, 2015 at 12:40:09 from 173.198.176.201

Come on up! We can put you up and play in the snow!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Skipped running today (-4 outside when I woke up!) and went to spinning class instead.   Glute felt ok but if I put too much resistance on I felt it in my hip.  So, fast flat road spin for 26 km. 

Now to start decorating for Christmas and we are making our own turkey today.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Skipped the run to continue to try to heal up my glute/hammy issue.  Weights at the gym.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Slept in and did stretching, rolling, exercises.  After some chores, Justin, Moxie and I went out on a nice day through the neighborhood for 4 miles.  Glute felt good, really slow though.  (Ride 5)

Runs With Moxie Miles: 4.00Saucony Ride 5 2015 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Jeremy and I started the HS Track weights class this morning.  Orientation today.

6 miles at lunch on a cool but nice day. A loop around the river and a loop in Freeman Park.  Glute improving but still needs more time and rehab.  (Launch 2)

2 miles after work. (Boost)

Addidas Boost Miles: 2.00Brooks Launch 2 Black 2015 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

6am...4 miles at the gym in just under 28 minutes, so pretty easy.  Katelyn joined me on this very cold morning. (Fastwitch 6)

4 miles with Moxie before leaving on a overnight business trip.  (Launch 2)

Brooks Launch 2 Black 2015 Miles: 4.00Saucony Fastwitch 6 2015 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Early morning meetings.  After getting done with meetings, I had time to get a run in before my flight home.  Very nice day for a run (50 degrees, sunny)!  I ran 6 miles at the Clark County Wetlands Park on the path.  Wow, they have really improved and expanded the park since I was last here!  Lots of trails, 13 mile loop if you have the chance plus all the criss crossing trails everywhere and a new exploration center.  Great run, fastest outside run in a while in just under 44:30 (~7:25 AP).  (Ride 5)

Glad to be leaving this town.

Saucony Ride 5 2015 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Stretching and exercises this morning.

5 easy miles at lunch on a pretty nice day.  Amazing though what 25 degrees difference makes (50 yesterday, 25 today...muscles never did fully loosen up).  (Launch 2)

Good luck to all my friends and FRB'ers heading to Foot Locker West today, safe travels!

Brooks Launch 2 Black 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Taught the weights class at the MS this morning.

6 miles outside with Moxie, then 3 more solo. (ride 5)

Runs With Moxie Miles: 6.00Saucony Ride 5 2015 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5:45am...6 miles with Moxie on a nice morning.   Then took the kids down to the Christmas Gift 5K and I ran with Katelyn...she did great!  Fun times with lots of friends on a cool run morning.  The sunshine came out afterwards and was a good end to the morning! (Ride 5)

Runs With Moxie Miles: 6.00Saucony Ride 5 2015 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles, 3 with Katelyn on a warm day...in shorts! (Boost)

Addidas Boost Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

4 miles early on a warm morning (in shorts!), then I took the kids to weights class at the middle school with the team.  (Ride 5)

5 miles at lunch easy (in shorts!) right before the rain/snow started. (Launch 2)

Runs With Moxie Miles: 4.00Brooks Launch 2 Black 2015 Miles: 5.00Saucony Ride 5 2015 Miles: 4.00
Comments
From shellberns on Mon, Dec 07, 2015 at 12:12:33 from 108.26.178.35

It sounds like you're feeling a whole lot better! Congrats on the Christmas Gift 5k to you and the kiddos. I love that race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4:45am....6 miles with Moxie on a warmish morning along Sunnyside..in shorts!  Ran with or into lots of people today...Curt, Alana, Gama, Janalyn, Andrea, Corwin...just needed a few more to get the old running group (Craig, Lynette, Gray, etc.)  (Ride 5)

No run at lunch today, busy at work.

Runs With Moxie Miles: 6.00Saucony Ride 5 2015 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

3 miles at 5am with Moxie on a warm morning...ran in shorts again.  Then with the team at the gym for an Iron Core workout...pretty killer workout!  (Boost)

7 easy miles around the greenbelt on a nice day (warm, sunny, but windy!) in shorts. Hammy/glute still there but I think improving over time.  (Launch 2)

Runs With Moxie Miles: 3.00Addidas Boost Miles: 3.00Brooks Launch 2 Black 2015 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

4:45am...tired and a bit stiff and sore.  4 miles on a cooler morning (no shorts) with some black ice on the pathway.  Just could manage 4 miles, not feeling it this morning, mostly got out for the dog.  (Ride 5)

5 easy miles with DanS at lunch on the greenbelt.  Glad he was there because I had no motivation to run. Good to catch up after not running together for a while.  (Launch 2)

Runs With Moxie Miles: 4.00Brooks Launch 2 Black 2015 Miles: 5.00Saucony Ride 5 2015 Miles: 4.00
Comments
From Tara on Thu, Dec 10, 2015 at 14:39:58 from 174.52.171.162

Hard to get two-a-days in the winter for me. I see you have no problem with that. Okay, I'm inspired!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:45am...8 miles with Curt and Patrick through SRL and back.  (Ride 5)

2 miles after school with Katelyn.  (Boost)

Addidas Boost Miles: 2.00Saucony Ride 5 2015 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

5:30am...10 easy miles with Alana, Andrea, Curt and Gama around the river and back.  Slow easy and fun to talk with friends. Pretty warm out considering it is 12 Dec, but my hands were frozen when I stopped.  Maybe a run later with the kids. (Ride 5)

Did some chores, watched the FootLocker XC championships (great race!) then I went out for 5 miles with Justin on a nice morning.  (Boost)

More Christmas chores in the afternoon.  Busy day.

Saucony Xodus 2011 Miles: 5.00Saucony Ride 5 2015 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4 miles before church (1 solo, 3 miles with katelyn), 2 miles later.

Runs With Moxie Miles: 4.00Addidas Boost Miles: 2.00Saucony Ride 5 2015 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

5am...4 easy miles with Moxie in snow and windy but kinda warm conditions.  Winter is back. (Xodus)

5 miles at lunch. Wintery weather and slushy pathway.  (Launch 2)

Runs With Moxie Miles: 4.00Saucony Xodus 2011 Miles: 4.00Brooks Launch 2 Black 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

4:30am...4 miles with Moxie on Sunnyside and back through the neighborhood.  Cold and calm, short to protect Moxie's paws from the icy conditions on the path and roads. Stretching and rehab exercises. (Ride 5)

6.25 miles at lunch on a beautiful day, but kinda slick pathways. (Launch 2)

Runs With Moxie Miles: 4.00Brooks Launch 2 Black 2015 Miles: 6.25Saucony Ride 5 2015 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Early morning IronCore workout with all the kids at the middle school. Tough!

5 miles on a cold windy day at lunch...brrr! (Launch 2)

Brooks Launch 2 Black 2015 Miles: 5.00
Comments
From Bob on Thu, Dec 17, 2015 at 07:50:07 from 163.191.36.14

Merry Christmas to you my friend!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

No morning run, too cold outside and the gym is under renovation.  Ran 6.25 miles at lunch on a cold but very nice day (felt better than yesterday even if it was colder).  (Launch 2)

Brooks Launch 2 Black 2015 Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Went to the weight workout with the kids at the middle school early.  Errands in the morning then I met Jason, the new Associate Pastor at our church, for a run.  About 5.5 miles with Jason through SRL and around the river back to the church then I extended a few more for 8 miles total.  Nice day with a snow covered path.  (Xodus)

Saucony Xodus 2011 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

Slept in, went out at 7:30 with Justin and Moxie for 3.3 miles. Dropped off Moxie then ran 5 more with Justin down to the river and back.  Went back out in the neighborhood with Katelyn for 2 miles then finished off another mile solo.  11.25 miles total on a cool morning.  (Ride 5)

Runs With Moxie Miles: 3.30Saucony Ride 5 2015 Miles: 11.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7:15am...5 miles with Moxie before church on a warmish morning.  Pathways kinda slick.  (Ride 5)

2 more miles solo later.

Runs With Moxie Miles: 5.00Saucony Ride 5 2015 Miles: 5.00
Comments
From Derunzo on Sun, Dec 20, 2015 at 18:36:19 from 98.229.177.205

I just scored some ride 7's for $39.99.

How do you like your ride 5's?

From jtshad on Mon, Dec 21, 2015 at 07:59:32 from 141.221.191.225

Nice score on the Rides, a great shoe.

The 5's are nice...I have been running on a stockpile of 2/3's. 5's lighter and faster. Ride is a great trainer, I use them as my winter running shoe primarily then use them out over the rest of the year.

Merry Christmas! Keep running strong!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

5:30am...got up and my glute/hammy were on fire. Stretched and rolled then felt better and decided to take Moxie out short on the warmish morning.  4 miles, last 2 miles with Curt and Patrick.  Felt better after the run.  (Xodus)

Slower 6.25 mile run at lunch on the slick path around the river.  Went out a little early to beat the storm...wind and snow was just starting when I came back out of the locker room! (Launch 2)

Runs With Moxie Miles: 4.00Saucony Xodus 2011 Miles: 4.00Brooks Launch 2 Black 2015 Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

5am...went out for a run after stretching and rolling my achy glute/hammy.  4.2 miles with Moxie on a cold and windy morning. Slow since the pathway was slick and icy. (Ride 5)

5 miles (plenty considering the conditions) at lunch around the river.  I was either ice skating or snow shoeing the whole way.  Quite a leg and ab workout even though I was going slow. (Launch 2)

Runs With Moxie Miles: 4.20Brooks Launch 2 Black 2015 Miles: 5.00Saucony Ride 5 2015 Miles: 4.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4:45am...warmish morning with no wind.  Pathway was a mix of a light ice or completely dry for the first 3 miles, then the snow started and it made it a tough run back as now I could not see the icy patches.  Skated a few times (Moxie dragged me!) but made it home with no mishaps. Between the snow, ice and cold weather coming, it looks like TM time for the rest of the year (mostly!) on the new equipment at the gym!  (Xodus)

No second run, too cold, windy at lunch then I got busy with chores and helping our Pastor pack up his stuff to head back to Iowa this week.  We are going to miss Pastor Tom!

Runs With Moxie Miles: 6.00Saucony Xodus 2011 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

First day of an 11 day holidy break off from work!  Slept in and I was going to go out with a couple of running buddies, but Curt was injured and Craig was snowed in.  So I took Moxie out for 5 miles along Sunnyside then came home and grabbed Justin to go back out.  As we headed out the door, the snow started...and it kept getting heavier throughout the run til is was a white out for the last mile!  Cold and ice covered by the time we got home!  Another 6 miles with Justin to get 11 miles for the day.  Then I shoveled the driveway,.,now I am tired. (Xodus)

Merry Christmas to all the FRBers!

Runs With Moxie Miles: 5.00Saucony Xodus 2011 Miles: 11.00
Comments
From Jason D on Fri, Dec 25, 2015 at 15:25:00 from 45.46.20.59

Merry Christmas, Jeff. Enjoy your time off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run, spent time with my family.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.002.000.0010.00

Slept in after a long day yesterday with family.  My family went to the gym, Katelyn and I ran, Kami and Justin did weights.  

10 miles in 1:04 (6:26 AP).  Some easy, some fast on the new treadmills.  They have courses with videos in differnet places with you can watch and the incline adjusts, pretty cool.  I did a California Trail run and a run in Germany.  Got the machine up to 11, 12, 13, and 14 mph.  Have not run that hard in a while.  Hammy and glute felt ok.  (Fastwitch)

Saucony Fastwitch 6 2015 Miles: 10.00
Comments
From Jon on Sat, Dec 26, 2015 at 18:41:53 from 96.33.87.148

14 mph? Holy cow!

How good did the videos look? Do the treadmills do negative incline for the dowhills?

From jtshad on Sun, Dec 27, 2015 at 14:52:44 from 173.198.176.201

Got the TM as fast as it would go.

Videos are nice but just on the small TM screen, but something interesting to look at. No negative incline, just goes to 0 on downhills.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles at the gym on the treadmill.  Started slow, finished fast.  Really sore from the run yesterday. (Boost)

Addidas Boost Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.700.000.000.0010.70

10K on the treadmill at the gym in an easy 41:30.  Hammy and glute ok, felt better after rolling.  (Fastwitch)

I took Moxie outside because it was pretty nice, but she started to come up lame on her front left paw so we just turned around.  Hope it is just the cold, she is walking around the house just fine.  Went back out for 3.5 more solo miles. (Ride 5)

Runs With Moxie Miles: 1.00Saucony Fastwitch 6 2015 Miles: 6.20Saucony Ride 5 2015 Miles: 4.50
Comments
From Rob Murphy on Tue, Dec 29, 2015 at 14:03:17 from 24.10.247.181

This weather is rough on doggie paws!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.200.000.006.20

10K on the treadmill at the gym in 40:45. Some faster miles. (Ride 5)

Saucony Ride 5 2015 Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.000.000.008.00

Went to the gym later in the morning for an easy 6 miles in 40:45.  (Ride 5)

2 miles later in the day.

Saucony Ride 5 2015 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles in 1:06:40 on the treadmill at the gym this morning as it was -20 degrees outside. (Ride 5)

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 2007-2014: 27,932 miles (2963 - '07, 3706 - '08, 3760 - '09, 3659 - ‘10, 3725 - '11, 3468 – ’12, 3,256 – ’13, 3395 – ‘14)

Mileage to date 2015: 3,306 miles (12/31/15).  Ran the equivalent distance from Bend, OR to Key West, FL this year!

Total lifetime miles: 38,116 miles

Comments
From Bob on Thu, Dec 31, 2015 at 12:11:07 from 163.191.36.14

Very impressive totals! Have a terrific 2016!

From Jason D on Thu, Dec 31, 2015 at 12:51:14 from 45.46.20.59

I always enjoy this stat recap. Have a safe and happy New Years.

From Jon on Thu, Dec 31, 2015 at 13:01:57 from 96.33.87.148

Wow. And still trucking on.

From steve ash on Thu, Dec 31, 2015 at 13:44:19 from 67.2.211.42

Pretty impressive Jeff.

From Rob Murphy on Thu, Dec 31, 2015 at 14:14:03 from 24.10.247.181

Always enjoy your year-end summation Jeff.

I have no clue how many lifetime miles I have as I ran from 1977 to 2010 without ever keeping a log!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3062.94211.0231.161.003306.12
Runs With Moxie Miles: 1013.45Saucony Ride 3 2013 Miles: 237.45Saucony Fastwitch 5 Red Miles: 32.00Saucony Xodus 2011 Miles: 93.05Saucony Mirage 2 Red 2014 Miles: 29.40Saucony Ride 3 2015 Miles: 793.75Addidas Boost Miles: 180.00Saucony Mirage Red 2015 Miles: 670.50Brooks Launch 2 Black 2015 Miles: 679.06Saucony Tangent 4 2014 Miles: 40.20Vibram Five Finger Bikila Miles: 11.50Saucony Fastwitch 6 2015 Miles: 240.21Saucony Ride 5 2015 Miles: 210.90
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