Philippians 4:13

Lost Dutchman Marathon

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Location:

Idaho Falls,ID,USA

Member Since:

Apr 21, 2007

Gender:

Male

Goal Type:

Other

Running Accomplishments:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Short-Term Running Goals:

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

No racing, retired.

Long-Term Running Goals:

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

Personal:

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

Bend down, O Lord, and hear my prayer;

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

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Miles:This week: 6.00 Month: 13.00 Year: 1759.90
Runs With Moxie Lifetime Miles: 12182.10
Vibram Five Finger Bikila Lifetime Miles: 137.80
Saucony Xodus 2011 Lifetime Miles: 977.61
Altra Impulse Lifetime Miles: 1557.34
Saucony Fastwitch White 2019 Lifetime Miles: 1243.03
Saucony Guide Yellow 2019 Lifetime Miles: 1105.50
Brooks Launch 6 Red 2020 Lifetime Miles: 1737.00
Zoot Solana Tigers Lifetime Miles: 458.00
Nike React Infinity Black Flyknit 2021 Lifetime Miles: 897.90
Nike React Infinity Blue Flynit 2021 Lifetime Miles: 516.00
Nike Air Zoom Pegasus 38 Lifetime Miles: 72.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2928.67207.7131.034.003171.41
Addidas Boost Miles: 83.30Saucony Ride 5 2015 Miles: 759.25Runs With Moxie Miles: 1119.10Brooks Launch 2 Black 2015 Miles: 173.00Saucony Fastwitch 6 2015 Miles: 365.60Saucony Xodus 2011 Miles: 54.50Saucony Tangent 4 2014 Miles: 98.15Altra Impulse Miles: 573.99Saucony Mirage 3 Gray Miles: 737.80Vibram Five Finger Bikila Miles: 11.00Saucony Guide 7 2016 Miles: 154.61
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Weights at the gym with my family.  No run, took the day off to spend with family just hanging out and having fun.

Comments
From Adam RW on Thu, Jan 07, 2016 at 10:33:16 from 138.26.42.154

Hi Jeff, Happy New Year! I hope it is off to a great start. Looks like you had the right idea about spending it with family. Things are still going well in Alabama but do miss the Western running community. There is one here I just haven't had the time to integrate. All the best, Adam

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.100.000.000.0014.10

7:30am...9 miles on the treadmill at the gym in 60 minutes.  -6 outside, just getting in the miles.  Got home and ran 3.1 miles on the TM in the basement to finish off the run.  Kids ran after me.  (Ride 5 - 9, Boost - 3.1)

2 more later, glutes really sore!

Addidas Boost Miles: 3.10Saucony Ride 5 2015 Miles: 9.00
Comments
From Rob Murphy on Sat, Jan 02, 2016 at 12:35:39 from 24.10.247.181

Cold here too. I went to the Olympic Oval to run this morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

First enjoyable outside run in two weeks!  Nice afternoon run with Moxie for 5 miles from home to Community Park and back.  Wish I would have had more time to go longer.  Temps finally coming up right at the end of the two weeks off...bummer.  Good for me as SAD is starting to hit me pretty bad.  (Ride 5)

Runs With Moxie Miles: 5.00Saucony Ride 5 2015 Miles: 5.00
Comments
From Rob Murphy on Sun, Jan 03, 2016 at 20:32:57 from 24.10.247.181

Good thing "the season" is over right?

Come down for a visit on Friday, 1/29 and run the SLTC 5K on Saturday.

From jtshad on Mon, Jan 04, 2016 at 15:08:54 from 141.221.191.225

Not quite over. Low temps and Cabin fever for the past couple of weeks got to me. Hope Jan. keeps up better temps.

I will think about the 5k, trying to get ready for the Lost Dutchman Marathon in Apache Junction, AZ on Feb. 14. That would be my weekend for a 20 miler.

From Jon on Mon, Jan 04, 2016 at 21:09:36 from 96.33.87.148

Even when you run outside during the day, you don't get much sunlight due to all the clothes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 miles at lunch in 51:50 on slushy path that was pretty hard to run on, no ability to push at all for most of the run.  Cool (25 degrees) but good to be back outside.  (Launch 2)

Brooks Launch 2 Black 2015 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:30am...6 miles with Moxie on a warm morning (30 degrees).  Pathway was mostly clear.  Glute was sore and I was tired, so this was slow. (Ride 5)

No lunch run, busy at work. maybe later when Katelyn is at swim practice. 5 miles after work, easy. (Ride 5)

Runs With Moxie Miles: 6.00Saucony Ride 5 2015 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

I went with the kids to help with the Track Team workout.  IronCore day.

Ran 5 mile at lunch with DanS around the greenbelt then 1 solo lap around Freeman Park to finish of 6 easy miles. Warm, but the path was either wet or mushy.  Glute a bit tight today. (Launch 2)

Brooks Launch 2 Black 2015 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

4:45am...I was really sore from yesterday's workout, so some stretching before heading out the door.  Thought about not going but the temperature was great (30+ degrees) so I had to get it in.  Ran with Moxie and bumped into Curt with his dog, Roscoe.  The dogs had not met before so it was funny watching them interact on the run.  5 miles total pretty easy.  (Ride 5)

6.5 miles at lunch on a dreary (cloudy, foggy, mist/rain) but warmish (35 degrees) day.  Due to the weather the path was a slushy mess...pretty wet feet by the end but the Brooks Launch shoes and wool socks worked to keep my feet mostly dry.  (Launch 2)

Runs With Moxie Miles: 5.00Brooks Launch 2 Black 2015 Miles: 6.50Saucony Ride 5 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

4:45am...met Alana, Curt, Gama and Patrick for an early run.  Easy for 1.5 miles, then I picked it up with Curt and Patrick for the rest at aroun 7:00 pace.  Good 8 mile run in just under an hour. (Ride 5)

Coffee, doc appointment and breakfast then I met Jason for a run on the greenbelt.  Nice and easy from the running store to Freeman Park and back for 6 miles in 56 minutes.  Good to keep getting to know Jason better.  (Launch 2)

Brooks Launch 2 Black 2015 Miles: 6.00Saucony Ride 5 2015 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

0630...I met Craig for a run this morning, first time in a while...nice to catch up with him.  9 miles with Craig down Sunnyside and Hitt and back then I added 1 more solo for 10 miles in and easy 1:26 on the snowy and slick path.  Stopped by home for a pitstop, fuel and to get Justin then we went back out.   Pathways were even more slick now!  Ran into Curt and Alana and ran with them for 2 miles.  6 more slow miles for a daily total of 16 miles.  Wanted to go long today, even thought of longer but needed to start the days activities.  (Ride 5)

Taking down all the Christmas decorations today,,,all day activity but nice to now have the normal house back.  Tired and hungry now!

Runs With Moxie Miles: 6.00Saucony Ride 5 2015 Miles: 16.00
Comments
From Teena Marie on Sat, Jan 09, 2016 at 22:49:39 from 199.79.55.13

. . . and I was thinking it was a chilly run for me this morning at 32 degrees. I had some friends from Pocatello tell me that last weekend it was sub 15 degrees! You are amazing! :-)

From Rob Murphy on Sun, Jan 10, 2016 at 09:15:17 from 24.10.247.181

I appreciate the large font. I can read your entries without my glasses.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

7:15am...4 solid miles with Moxie before church on a cold morning. (Launch 2)

I went to the gym with Kami and we did a weights workout. 

Runs With Moxie Miles: 4.00Brooks Launch 2 Black 2015 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Weights training with the Track team.  Good workout, glute feels better.

6.5 miles at lunch in 52 minutes. Deceptively cold and slick, so mostly cautious run with some speed on the drier spots (sub 6:50).  Ran easy the last 2 miles or so with Pat talking about XC ski racing.  (Launch 2)

Brooks Launch 2 Black 2015 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

I had the intention last night of going to the gym this morning for a faster run.  When I woke up I was sore from the two days of weights and unmotivated.  After a cup of coffee and time to wake up, I felt better and decided to head outside for a run in the cold (16 degrees) for a short run.  4 miles at a suprisingly decent clip...better than running on the rat wheel, I just could not get my hear around that idea.  Hope to get in another run after work today...just got busy and did not have time after work. (Ride 5)

Runs With Moxie Miles: 4.00Saucony Ride 5 2015 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.804.000.000.0010.80

IronCore with the IF Track team. Tough workout this morning.  Feeling a good difference in my fitness and injury recovery with the increase in weight training again.  Plus, feeling the burn again has been fun and reminscient of when I was a regular weight trainer (before running).  My weight is up a few pounds but I am feeling good.  Maybe it will make a difference in my "short" distance speed this spring.

It was sunny and bright at lunch, but still pretty chilly. The pathway was clear or slick (either/or).  6.3 miles in 47 minutes...easy first mile then a mix of sub 6:50/7:15ish/7:30+ for the rest of the run.  Felt good to push the pace, just never really warmed up.  (Launch 2)

4.5 miles at the gym in 29 minutes (6:29 AP) to get in a bit of a workout and get rid of work stress from today.  0.5M warmup, 4 miles of MP progression from 6:27 to 5:00 pace over next 3.75 miles, then back to easy MP for the last 0.25M.  Good pace, not too hard.  (Launch 2)

Brooks Launch 2 Black 2015 Miles: 10.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.502.002.500.009.00

5am...speed workout at the gym this morning.  10 x 400m starting at 5:27 pace and progressing to 4:57 with 400m rest and a couple 1 minute breaks.  1 mile warmup then a 3 mile recovery talking to Marlin for most of the last 3 miles.  9 miles in 59:30 (6:38 AP).  Sounds like there might be some new ideas coming around for the IF running community that could be exciting.  (Fastwitch)

Saucony Fastwitch 6 2015 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

6am...weights class with the IF Track kids this morning.

After a day with Kami, breakfast with a friend and errands, I went out for a run in the late afternoon. Ran to Community Park and back with an extension along Sunnyside. When Justin got home, we went out for an easy neighborhood run to just chat.  Cold and kinda slick and sloppy.  I want warmth! (Xodus)

Saucony Xodus 2011 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

6:15am...19 degrees and no wind outside so I decided to do my long run outside (solo).  7 miles with Moxie along Sunnyside to Sandcreek Commons and back. I dropped her off, fueled and took a pitstop. I tried to get Justin to go out with me (nope!).  11 miles from the house to the greenbelt loop and back.  Mostly clear pathways, warm enough but still had tight muscles.  Slow but got it done before I had to make it back for Katelyn's swim meet (barely!).  (Ride 5)

Sad to see Ryan Hall retiring, respect the man alot.  Got me thinking about the injury that is causing him to retire is the same as what I have been dealing with for the past 2-3 years.  I just passed 10 years of marthon racing...hmmm.  

Runs With Moxie Miles: 7.00Saucony Ride 5 2015 Miles: 18.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

A long night last night (and this morning) as we led a youth lockin at our church with about 20 teenagers!  Then the youth led the service this morning and some meetings afterwards.  Tired and not interested in running but we had to deal with the snow from the storm yesterday.  We all shoveled for our exercice today and called it good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.001.503.500.007.00

Early morning weights workout with the IF track kids.  Day off today, so I took the kids to school then went to the gym (warm outside, but very icy and slick).  7 miles in 44:56...1M wu, 3.5M sub-6:00 tempo, 2.5M recovery and cooldown.  IPod died so did the TM run without music...not very fun.  Needed the hard workout to deal with frustration at church...about ready to leave our congregation.  (Fastwitch)

Saucony Fastwitch 6 2015 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4:30am...6 easy miles outside with Moxie in warm temps but slick and slushy pathway.  (Ride 5)

6 miles on a nice day at lunch (sunny, warm).  Pathways were either clear or ice/slush...made for an interesting run...only slipped 4-5 times. (Launch 2)

Runs With Moxie Miles: 6.00Brooks Launch 2 Black 2015 Miles: 6.00Saucony Ride 5 2015 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Very tough IronCore workout with the team this morning.  These kids are going to be fit, tough and ready for track with workouts like this one!

Nasty weather outside.  Plus, sick son at home and wife going in for surgery today makes this a light day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

No workout this morning. Staying home to be a 24 hour watch for my wife after surgery (she is doing good, tired and sore).  I will try to go for a run after school with Justin.

4 miles with Moxie along Sunnyside before school got out, then 4 more with Justin.  Acid reflux was terrbile, made the last 3 uncomfortable.  (Ride 5)

Runs With Moxie Miles: 4.00Saucony Ride 5 2015 Miles: 8.00
Comments
From Jon on Thu, Jan 21, 2016 at 19:59:42 from 96.33.87.148

Surgery? Hope everything is ok.

From jtshad on Sat, Jan 23, 2016 at 09:38:46 from 173.198.176.201

She is doing good. Thanks for asking. A kind of common issue for women her age.

From Rob Murphy on Sat, Jan 23, 2016 at 17:55:59 from 24.10.247.181

You've had a challenging few days! Sounds like you're making it through though. Best to the whole family.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

6:15am...5 good miles with Moxie on a cool morning.  (Launch 2)

After breakfast with my pastor, I went for a run with our other Pastor, Jason. I ran to the river and we did a loop into Freeman Park and back to SRL.  5.5 miles with Jason, 3.5 miles solo to finish off 9 miles on a cool but sunny day.  (Ride 5)

Runs With Moxie Miles: 5.00Brooks Launch 2 Black 2015 Miles: 5.00Saucony Ride 5 2015 Miles: 9.00
Comments
From Jon on Sat, Jan 23, 2016 at 09:38:47 from 96.33.87.148

A running pastor? Neat.

From jtshad on Sat, Jan 23, 2016 at 13:23:24 from 173.198.176.201

Young guy..30. Wants me to help him get prepared to run our 10 mile greenbelt loop and then a HM this summer.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

6:45am...I did not sleep well and was very tired.  Finally got out the door (lots of coffee!) into a cool morning for a solo run.  10 miles...slow and cold!  These cold mornings make it hard to run fast, my old bones just do not warm up.  (Ride 5)

Maybe a run later with Justin.  Nope...after watching Katelyn at her swim meet, picking up Justin from the church meeting, running kids to friends houses, errands and then the snow started...a beer sounded like a better idea.  

Saucony Ride 5 2015 Miles: 10.00
Comments
From shellberns on Sat, Jan 23, 2016 at 10:24:34 from 108.26.178.35

Running in the freezing cold just isn't fun. Give Kami a squeeze, I hope she's feeling better.

From jtshad on Sat, Jan 23, 2016 at 13:23:49 from 173.198.176.201

Thanks, I will give her a big squeeze!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

6am...7 miles with Moxie on the pathway along Sunnyside.  Half the run in 1-2 inches of snow, the way back I crossed paths with the snowplow.  Not sure if that was better as the surface was now much more slick.  I dropped off Moxie, fueled and went back out for 5 more miles.  12 easy miles on a warmer morning.  Felt much better than yesterday. (Launch 2)

Runs With Moxie Miles: 7.00Brooks Launch 2 Black 2015 Miles: 12.00
Comments
From Steve on Sun, Jan 24, 2016 at 11:51:08 from 66.87.127.55

Training looks good for LDM. Get some hills in for this one!

From jtshad on Mon, Jan 25, 2016 at 08:40:29 from 141.221.191.225

You know IF, not a lot of hills...the ones we have are not runner friendly right now. Doing the best I can. Thanks for the support.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:45am...met Curt and Patrick for an early morning run.  This was a good run, 7 miles in under 49 minutes...first time running that fast early in a while.  Pushed the pace the for the last couple of miles under 6:45.  Hammy/glute feel really good, felt good to run faster.  Maybe LDM will not be that bad...we'll see.  (Ride 5)

Cold, ucky weather outside at lunch and busy at work.  Did not feel like going out.  3 miles after work. (Boost)

Addidas Boost Miles: 3.00Saucony Ride 5 2015 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:45am...6 miles on a chilly morning with Moxie along Sunnyside. (Ride 5)

5 miles at lunch on the greenbelt.  Still cold...still slick...still tired of it. (Launch 2)

Runs With Moxie Miles: 6.00Brooks Launch 2 Black 2015 Miles: 5.00Saucony Ride 5 2015 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.251.000.000.007.25

Did not sleep well, felt a tweak in my knee and a still neck...so I skipped the early morning run in the cold (actually not bad) and dark and I will try to run later depending on my schedule.

Had a free moment at the desert today, went for a short 4 mile run.  Clearest outside surface I have run on in 2 months, some fast sections including the last mile in sub-6:30.  Felt good, let's hope it is sustainable (for 26.2 miles in a few weeks). (Launch 2)

3.25 miles with Moxie after work. (Ride 5)

Runs With Moxie Miles: 3.25Brooks Launch 2 Black 2015 Miles: 4.00Saucony Ride 5 2015 Miles: 3.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.750.000.009.75

No early morning run.  5 degrees outside...nope and I did not feel like going to the gym.  Try for a longer run at lunch.

Bright sunshine at lunch today, but still pretty cool out.  Ran from the office to Sunnyside and back.  9.75 miles in 1:15.  Some quick sections (6:30ish) on the dry part (~2.75 miles) but lots of the pathway is still icy so I took it slow and easy for a lot of the run.  Hot going out, cold coming back (light wind really mad it much colder).  Felt good about this, feel a faster pace for a distance is looking possible. (Launch 2)

Brooks Launch 2 Black 2015 Miles: 9.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

4:45am...16 miles in crappy road conditions.  Felt like I ran the whole way in sand.  Wet, thick slushy snow on the ground.  Could not push at all, just skidded out.  Snow would accummulate in my shoes.  Just kinda miserable.  Wanted to get 20 miles, feel like I ran more (the time was about what I should have run 20 miles in though).  Weather is supposed to get worse over the weekend (more snow/rain and windy) which is why I got this done early today. (Ride 5)

Had a meeting at church, jogged there and back with a bit more.  2 more miles.

Saucony Ride 5 2015 Miles: 16.00
Comments
From Bob on Fri, Jan 29, 2016 at 12:08:02 from 163.191.36.14

Getting it done!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Shoveled snow early (4-5 inches of heavy wet snow) then went to Katelyn's swim meet.  Afterwards I met Andrea and we ran 7 miles in the snow and slush along Sunnyside.  Very wet feet, but the temps were ok and the sun was trying to come out. (Ride 5)

3 miles later in the day...sunny and drier out. (Boost)

Addidas Boost Miles: 3.00Saucony Ride 5 2015 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

6:30am...5 miles with Moxie along Sunnyside on a cool morning.  Path either clear or icy.  (Ride 5)

3 miles in the afternoon after church and before the church movie night. (Boost)

Start of taper to Lost Dutchman marathon on Feb. 14.

Runs With Moxie Miles: 5.00Addidas Boost Miles: 3.00Saucony Ride 5 2015 Miles: 5.00
Comments
From Rob Murphy on Sun, Jan 31, 2016 at 18:15:46 from 24.10.247.181

I'm ready for spring!

From jtshad on Mon, Feb 01, 2016 at 10:42:47 from 141.221.191.225

Me too! Lows in the - 10 to 5 degrees this week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Weights with kids, lifteda bit heavier and tough core workout today.

7 miles after work.  2 miles really easy, 5 miles in 34:20.  Still cold outside and some really slick spots slowed up the tempo (along with nearly getting hit 3 times, though 3 cars saw me and pulled back too!). (Boost)

Addidas Boost Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.000.000.006.00

4:45am...6  mile progression run on the treadmill at the gym this morning (3 degrees outside).  1 mile 7:00 pace, then progression from 6:52 to 5:30 over next 5 miles.  Total time 49:45 (6:38 AP).  (Fastwitch)

Saucony Fastwitch 6 2015 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

IronCore workout with the track team.  Good workout!

5 miles on a very cold day at lunch.  Pathways were either dry and clear or glass ice.  Brrrr. (Launch 2)

Brooks Launch 2 Black 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.303.001.000.0012.30

4:45am...TM run.  1 mile wu (7:10 pace), then into a progression.  Started at 6:53, bumped up a click every 800m until mile 4, then up a click every quarter.  At mile 5, bumped up a click every 200m then last lap every 100m to finish at 5:22 pace. Overall 6 miles in 39:20 (6:33 AP).  Felt easy and controlled.  (Fastwitch)

6.3 miles at lunch.  Seemed warmer than 16 degrees and the surface was ok with the new snow on the path.  (Launch 2)

Brooks Launch 2 Black 2015 Miles: 6.30Saucony Fastwitch 6 2015 Miles: 6.00
Comments
From rexter on Thu, Feb 04, 2016 at 13:04:32 from 159.118.7.127

Nice Speed! Good to be running strong!

From jtshad on Thu, Feb 04, 2016 at 13:06:24 from 141.221.191.225

Thanks. Hope this is an indication that I can hold around a 6:30 for 26.2 next weekend. Once last "workout" (10M at goal MP) then to finish taper.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.001.200.006.20

Katelyn and I went to do weights, but unfortunately coach forgot his key.   I ran at the gym after dropping the kids off at school...pretty busy.  2 miles easy, then 3 miles at goal MP or better (6:20-6:30).  The last 1.2 miles I kept bumping up the pace and ende the last 0.1M at 5:00 pace.  10K in 40:34 (6:33 AP).  Now for a busy day off doing errands with Kami. (Boost)

Addidas Boost Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.008.001.000.0010.00

6:30am...last workout before the marathon.  10 miles at goal MP or better.  1 mile warmup (6:45ish), then 6:22-6:27 for next two miles.  Bumped up to 6:15-6:18 for next 3 miles.  At 6 miles, bumped up incline to 2% then started increasing pace.  Last mile, bumped pace and incline alternately to end at 3.5% and 5:39 pace.  Overall 10 miles at 6:21 pace in 1:03:25.  Good workout and feeling pretty confident for next weekend. Took one PowerBar Gel at mile 5 to check stomach with the fuel.  (Tangent)

Saucony Tangent 4 2014 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Planned day off.  Trying to fight off a cold.  3 mile walk with Kami.

Comments
From Rob Murphy on Sun, Feb 07, 2016 at 20:49:56 from 24.10.247.181

Good luck.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Took the morning off from running and weights to sleep in.  Feeling much better.

6.25 miles at lunch on the greenbelt.  Weather was pretty nice, the surface was either dry, slushy or icy making the pace hard to keep consistent.  My watch died right after mile 1 (7:10 pace) and I kept it this fast or quicker.  I felt better at the end of the run than at the beginning...good sign. (Launch 2)

Brooks Launch 2 Black 2015 Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

4:45am...It was 8 degrees outside with a freezing fog, so a TM run.  5 miles in 31:45 (6:21 AP).  Easy first mile, then at goal MP or better.  At mile 3, increased incline and started bumping up pace. Last mile was faster than 6:00 pace and 2.5-4% incline.  Overall felt pretty easy.  (Tangent)

Saucony Tangent 4 2014 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 taper miles at lunch time on the greenbelt.  Focusing on form (but easy).  Pathway either clear or ice so hard to be consistent.  Feeling pretty good for this weekend. (Launch 2)

IronCore workout at home with the family after work and before Ash Wednesday service. 

Brooks Launch 2 Black 2015 Miles: 5.00
Comments
From steve ash on Wed, Feb 10, 2016 at 13:10:44 from 67.2.202.162

Good luck at Lost Dutchman Marathon Jeff:)

From jtshad on Wed, Feb 10, 2016 at 13:11:48 from 141.221.191.225

Thanks! Hoping to feel ok, first marathon since St. George 2014.

From Rob Murphy on Wed, Feb 10, 2016 at 19:27:16 from 24.10.247.181

Good luck this weekend Jeff. Stay COOL!

The LA Marathon route runs pretty close to our hotel. Looking forward to catching some of the action.

From Jon on Wed, Feb 10, 2016 at 20:40:47 from 96.33.87.148

Good luck, Jeff!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles at lunch on the greenbelt...pathway no better than yesterday, a little more slick.  Ran 3 miles with Pat just chatting.  Looking forward to warm weather for the weekend. (Launch 2)

Brooks Launch 2 Black 2015 Miles: 5.00
Comments
From shellberns on Fri, Feb 12, 2016 at 15:44:26 from 108.26.203.218

Run well, Jeff! Enjoy the warmer temps.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

3mile walk before flying to Arizona.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles with Justin to the expo and back. Feeling ok.

Saucony Tangent 4 2014 Miles: 4.00
Race: Lost Dutchman Marathon (26.2 Miles) 03:10:16, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

Not a good race.  Felt ok to 10 miles, injury started barking loud.  Nearly dropped out every mile from 11 to 19 miles.  Found a pace that was runnable but slow to keep going. Justin took me in from 22 miles and helped keep me going. Did not want to DNFin what may be my last marathon.  More later.

The story.  Got up early and my father in-law (who is snowbirding in Apache Junction, AZ) drove me to the buses.  Met the RD and thanked him for the entry.  Told him my goal and about my injury.  Rode the buses to the start, nice area with about 80 little 1 log fires right at the base of Superstition Mountain.  Lined up and chatted with a few runners up front and we were off right at 7am on a nice cool morning (55 degrees).  The first 10K is on dirt road and mostly easy downhill.  A couple of young guys took off and I was just running easy at around a 6:20 average.  Right at 10K we come back onto asphalt and turn onto the highway 60 at mile 7.  Lots of police and lane closures for the race which was nice.

About 8.5 miles, another runner (a guy from Toronto, just turned 40) caught up to me and we ran together for the next few miles.  Turned into Gold Canyon area and into a neighborhood loop.  We both missed a course marker and ran and extra 0.35M (into a culdesac, we knew we missed something).  At mile 10, my hammy/glute tendonitis started barking pretty bad.  I knew going into this race that I could handle the pace or the distance, but the combination was my worry.  It was a true concern. The guy pulled away at mile 11, then I was passed at mile 12 by two other guys.  I was really struggling and figured I would drop because physically I did not know if I could finish.  Just past the half, I slowed and the pain subsided and it was runnable.  It was a hard decision to not drop at the 14 mile aid station.  From that point to mile 20 it was mile to mile, gauging whether my body could handle the running.  I did not want to quit and give up mentally, but if physically I had too that was ok.  

At mile 17 one of the guys in front of me dropped.  I came up on him as he was nursing a cramp and a car stopped to pick him up.  At the turn around just past mile 19 I saw a couple of guys closing on me.  At the 20 mile mark it is a straight shot for about 1.5 miles and lots of rollers (from mile 10-26 it is all rollers!).  I knew if I could make it to 21/22 Justin would help me in.  Justin was waiting at 22 miles right after another guy passed me.  I was hanging on with what I had.  He helped me not walk and kept me motivated (and threw water on me to keep me cool...it was not too hot but it helped).  I limped in with what I had left for 6th place and 1st in my AG.  Only beat the women's winner (45 years old!) but 3 minutes.

I feel proud that I did not quit mentally and was able to adapt my race to my physical capability today. I knew my injury was still a question mark.  I did not want to DNF unless I had too (do not like that feeling, don't like the message to my kids, felt bad if I did to the RD for giving me an entry).   I am still dealing with this injury, this may be a year of continued recovery (strength training, track) and a focus on shorter stuff (1 mile, 5K, maybe HM).  No more plans for marathons in the near future for now.  

Saucony Tangent 4 2014 Miles: 26.20
Comments
From Rob Murphy on Sun, Feb 14, 2016 at 16:45:08 from 38.64.65.130

Sorry! Sounds EXACTLY like my experience in my last marathon - Boston 2012 which was a great race for you.

From steve ash on Sun, Feb 14, 2016 at 17:57:27 from 67.2.202.162

Sorry to hear that Jeff. Hip or hamstring? You hung in there though and finished. Nice work:)

From Jason D on Sun, Feb 14, 2016 at 18:04:30 from 68.80.27.222

All my blog heroes are retiring! I get it though.

Sorry the issues continue.

From Mark on Sun, Feb 14, 2016 at 20:39:50 from 71.99.160.220

Sorry to hear it wasn't a great race, but glad you hung in there and finished, still inspiring!

From Drew on Mon, Feb 15, 2016 at 02:22:22 from 108.83.241.110

Sorry you were hurting out there Jeff. I hope a little time off leads to some enjoyable running this spring.

From Jon on Mon, Feb 15, 2016 at 08:27:56 from 96.33.87.148

Sorry, Jeff.

From Ben VanBeekum on Mon, Feb 15, 2016 at 09:13:48 from 199.190.170.30

Man Jeff sorry to hear that. You had a good build up. Thanks for the motivation on not quitting. Takes a lot of courage and a lot of digging deep down inside to finish a marathon when its not going well. Still my hero!

From Bret on Mon, Feb 15, 2016 at 09:27:35 from 216.234.133.229

Sorry to hear that Jeff. I think some of the hardest races are when your body is fighting you to quit - so it shows a certain toughness of character to push on through. So good job in getting to the finish even if it wasn't your day.

From SpencerSimpson on Mon, Feb 15, 2016 at 09:51:45 from 207.237.159.111

Tough race brother. Jeff, crap happens. You are still in good shape and plenty left in the tank. Take some time to recover and get back at it. You are a good man. MIH

From jtshad on Mon, Feb 15, 2016 at 12:40:01 from 173.198.176.201

Thanks for the nice words and support. You all are great friends and wonderful motivation, which is one of the main reasons to keep racing (get to see many of you).

From Holt on Mon, Feb 15, 2016 at 16:50:44 from 67.2.224.226

Jeff, you are a beast. Maybe we need a retired guy 5k or something!

From butlerbrunning on Mon, Feb 15, 2016 at 16:57:10 from 104.52.197.67

Bummer..Hope you are wrong in that. Get well soon. Glad you didn't give up.

From Bob on Tue, Feb 16, 2016 at 11:33:48 from 163.191.36.14

Get well soon. Visit a PT if you can't get the injury figured out on your own.

From Steve on Tue, Feb 16, 2016 at 19:26:15 from 66.87.127.76

I was hoping that injury wouldn't develop in this race. You toughed that one out. That's a hard course to have something like that on. Lots of hills after halfway. I'm not counting you out of marathoning yet though.

From Little Bad Legs on Tue, Feb 16, 2016 at 21:15:49 from 67.189.70.187

Sorry Jeff. Way to stick with it and battle to the end. Best of luck with your recovery and future running.

From JamesH on Tue, Feb 16, 2016 at 21:33:45 from 74.211.95.62

Good job toughing it out. Hope your body recovers and you can keep running at whatever distance/paces and enjoying the journey.

From Bec on Thu, Feb 18, 2016 at 07:56:34 from 70.115.197.197

ugggghhh, this race. You finished with a great time considering the elements of what was going on. Good job for mentally pushing past icky stuff, you are a strong and seasoned runner.

From Barry on Thu, Feb 18, 2016 at 13:40:19 from 96.19.26.10

Sorry about your injury. Good job on finishing the race...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Travel day home to IF from Arizona...early flight.  Not ready for the cool weather back home.  3 mile walk with Kami in the afternoon.  Legs feeling tired but not too sore due to the slow pace for the last 16 miles of the race.  Still processing this one but feel ok that I did not "quit" when it could have been easy to do.

Addidas Boost Miles: 3.00
Comments
From shellberns on Tue, Feb 16, 2016 at 08:22:48 from 107.77.76.48

Sorry the race didn't go as planned. It takes a lot of strength not to quit when things fall apart. Be proud of that. Also, don't decide anything long term; I would certainly miss seeing you one day here in Boston.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

5.25 miles around the greenbelt at lunch on a warm (but slushy) day.  Legs feel good, loaded up a bit but good.  (Launch 2)

Brooks Launch 2 Black 2015 Miles: 5.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles with Moxie early before weights then Katelyn and I went to IronCore workout with the track kids.  Good morning, needed to get Moxie out as it has been a while. (Ride 5)

Runs With Moxie Miles: 3.00Saucony Ride 5 2015 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 slow miles on a warm and windy morning with Moxie.  Legs still feel loaded up, but no HHT pain (just know it is there).  (Ride 5)

Was going to go for a run at lunch...headed outside and it is VERY windy, rainy and cold...naw, I am still recovering and don't feel like battling the weather.

Runs With Moxie Miles: 4.00Saucony Ride 5 2015 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Took the kids to weights...noone there.  We went home and took Moxie out on the nice morning.  4 miles with Justin and Moxie (Katelyn turn off at 2.75 miles).

After taking the kids to school, Kami and went to the gym.  I did a pretty heavy leg workout (trying to fix my glute weakness).

Before lunch I went for a run with Pastor Jason (going to be the last one of those...AH!).  From the church to Bill's and back around the greenbelt.  6 miles loop back to home.  Good workout day with very nice weather! First shorts run of the year in Idaho Falls! (Ride 5)

Runs With Moxie Miles: 4.00Saucony Ride 5 2015 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

5:15am...7 miles with Moxie along Sunnyside on a windy morning.  Legs doing ok.  (Ride 5)

3 mile walk with Kami after the swim meet and my Dad's 70th birthday party.  Nice to see the weather starting to change from winter to spring like conditions.

Runs With Moxie Miles: 7.00Saucony Ride 5 2015 Miles: 7.00
Comments
From steve ash on Sun, Feb 21, 2016 at 08:04:49 from 67.2.202.162

Glad to see your back on the mend Jeff. Any plans to come down to Utah again in the future?

From jtshad on Sun, Feb 21, 2016 at 08:18:55 from 173.198.176.201

Hey Steve! We will be there in a few weeks for a church event in Sandy. Maybe we could hook up for an early run. I will let you know plans and you, Rob and I could get a run in (maybe my son Justin too!).

From steve ash on Sun, Feb 21, 2016 at 09:37:41 from 67.2.202.162

Sounds good. Drop me an e-mail when the time comes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Slept in and went for a run after church when the sun was up and temp pretty nice too.  5 miles with Moxie in the new Altra Impulse shoes I won last fall from Gnarly Bear.  Once I got used to the ride, I liked the shoes,,,need a few more runs to make a final call. (Altra Impulse)

Runs With Moxie Miles: 5.00Altra Impulse Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.300.000.000.0012.30

4:50am...6 easy miles with Moxie in the cold. (Ride 5) 

6.3 miles on the greenbelt on a nice day at lunch.  Went long to work off work/church stress.  Looking for a new church in IF very soon.  (Launch 2)

Runs With Moxie Miles: 6.00Brooks Launch 2 Black 2015 Miles: 6.30Saucony Ride 5 2015 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

4:45am...5 miles with Moxie on a cool morning. (Ride 5)

I am in a horrible training class at work!  Not enough time to run at lunch, so I ran after work in the neighborhood.  4.25 miles...I think I am going to love these Altra Impulse shoes! (Altra Impulse)

Runs With Moxie Miles: 5.00Saucony Ride 5 2015 Miles: 5.00Altra Impulse Miles: 4.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

4:30am...4 miles on a cold morning with Moxie then IronCore workout with the track team (last one...official practices start Friday!).  (Ride 5)

Another day of bad training and busy during lunch, so I will try to get a run in after work. 4.25 miles after work in the neighborhood before church (checking out a different church).  (Impulse)

Runs With Moxie Miles: 4.00Saucony Ride 5 2015 Miles: 4.00Altra Impulse Miles: 4.25
Comments
From Rob Murphy on Wed, Feb 24, 2016 at 05:57:55 from 24.10.247.181

Do you really get teenagers to show up at 4:30 in the morning?

From jtshad on Wed, Feb 24, 2016 at 15:24:11 from 141.221.191.225

Heavens no...but they are at the gym at 6am for the workout...pretty impressive in their commitment (it was very light in participants this morning though).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

4:45am...7 miles with Moxie.  Saw Curt in front of me so caught up and we ran for a bit, nice to chat.  (Ride 5)

Last day of worst training class I have ever taken at work.

Runs With Moxie Miles: 7.00Saucony Ride 5 2015 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

I slept in and went to the gym with Kami after dropping off the kids at school. Lifte legs heavy (squats, dead lifts, bridges, box step ups and box jumps).

In the early afternoon went out for a run in glorious weather...in shorts!  11 miles around the river in 1:20 for an nice run.  Love the Impulse shoes!  (Altra Impulse)

We got the Camaro out for the the first time this year! Man, I missed driving it...fun!

Altra Impulse Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Slept in a bit and did some errands before heading out for a run around 9:45.  7 miles into SRL and back for 7 miles, then grabbed Katelyn and we ran 3 miles in the neighborhood.  It was starting to sprinkle a bit and the wind was kicking up when we finished.  (Impulse)

Altra Impulse Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

7:30am...5 nice miles with Moxie before church. (Ride 5)

Kids had a great time at the Thrive Youth Group tonight!

Runs With Moxie Miles: 5.00Saucony Ride 5 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.300.000.000.0012.30

5:30am...after Kami left for work I went out with Moxie for a 6 mile run in cool and breezy conditions.  Felt really good, low on fuel though. (Ride 5)

6.3 miles around the river at lunch on a nice day.  Time to retire the Launch shoes. (Launch 2)

Runs With Moxie Miles: 6.00Brooks Launch 2 Black 2015 Miles: 6.30Saucony Ride 5 2015 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No morning run as I had to be at work very early.  Not lookin likely for a lunch run due to work commitments, maybe this evening.  Too busy at home, unplanned day off due to other life issues.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.300.000.000.0012.30

4:40am...6 easy miles with Moxie. (Ride 5)

Beautiful day at lunch for a run, warm but a bit breezy.  2.5 miles with Dan then I extended down to Pancheri and back for 6.3 miles.  Much needed, lots of stress right now.  (Mirage gray)

Runs With Moxie Miles: 6.00Saucony Ride 5 2015 Miles: 6.00Saucony Mirage 3 Gray Miles: 6.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.006.250.000.0012.25

4:45am...6 miles with Moxie.  Ran with Curt for about 2.5 miles, nice to catch up wish we could get more regular on our early morning runs. (Ride 5)

Calm day (45 degrees and cloudy) and feeling good so I decided on a tempo run. 6.25 miles in 41:15 (6:36 AP)...7:02 (easing in), 6:18 (trying to catch my rabbit, Ron, who was running 6:45), 6:28, 6:33, 6:32, 0.25M recovery, 6:24.  Hammy feels better after the run than before!  (Mirage Gray)

Runs With Moxie Miles: 6.00Saucony Ride 5 2015 Miles: 6.00Saucony Mirage 3 Gray Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

5am...met Curt for an early run.  11 miles from home through SRL around the greenbelt and back.  Started easy for the first 3 miles then kept a steady pace (7:00-7:30) for rest of the run.  Mile 4-5 kinda sucked, but around mile 6, we simultaneously said that we final were feeling loose and warmed up...been running with Curt for a while now!  Felt good, nice start to the day.  Total time around 1:25. (Ride 5)

After running some errands, Kami and I went out for a ride on a glorious day!  25+ miles at a good clip (first 6+ miles at 21+ mph!).  That was so fun...such a beautiful day.

I finish my first tri today.  Run with Curt, ride with Kami, time in the...hottub!  Hey, I rotated around...it counts!

Saucony Ride 5 2015 Miles: 11.00
Comments
From shellberns on Fri, Mar 04, 2016 at 09:48:07 from 108.26.203.218

Nice run. I love it when a sluggish run turns around!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

6:30am...10K with Moxie on a nice morning along Sunnyside.  Going to a seminar on "keeping kids safe in a digital age" this morning.  Try to go back out for a run or a ride this afternoon.  (Altra Impulse)

I did not make it home in time to help with the track workout today.  After some chores, I went to the gym with some fantastic ladies (wife and daughter) for a weights workout...worked legs pretty hard. 

I started to do taxes and was looking out the window on the beautiful 60 degree day...had to go for an easy 3.3 mile run in the neighborhood..just because.  Taxes will be pretty easy. (Launch 2)

Runs With Moxie Miles: 6.00Brooks Launch 2 Black 2015 Miles: 3.30Altra Impulse Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

7.25 miles with Moxie on a very nice morning before church and the rain storms are supposed to roll in later today. (Altra Impulse)

Runs With Moxie Miles: 7.25Altra Impulse Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.250.000.000.0015.25

5:30am...6 easy miles with Moxie along Sunnyside on a nice morning. (Ride 5)

6.25 miles around the greenbelt on a cool day at lunch.  Nice easy, stress reliever run not a training run. (Mirage Gray)

3 easy miles after work in the neighborhood.  Next couple of days will be light due to work.  (Boost)

Runs With Moxie Miles: 6.00Addidas Boost Miles: 3.00Saucony Ride 5 2015 Miles: 6.00Saucony Mirage 3 Gray Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

4:45am...5 slow and tired miles with Moxie.  Left ankle has been sore every morning when I wake up for the last week or so. (Ride 5)

Likely only run today.

Runs With Moxie Miles: 5.00Saucony Ride 5 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4am...5 miles with Moxie in a heavy, wet snow storm.  About 1 inch of slushy wet snow on the ground and the flakes would sting my eyes when they hit in my face...spring in Idaho! (Ride 5)

5 easy miles on a cool and breezy day at lunch. (Mirage Gray)

Runs With Moxie Miles: 5.00Saucony Ride 5 2015 Miles: 5.00Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

4:45am...6 easy miles with Moxie on a nice morning along Sunnyside.  Tired and bit sore.  For the last week I have been having some light shortness of breath for short periods of time during the day.  I think it is stress/anxiety due to some stuff going on...will get it check out soon if it does not go away. (Altra Impulse)

6.5 miles on a really nice day at lunch today.  I overdressed and had to strip down on the way back when sun came out and it warmed up. Mirage shoes were rubbing strange for the first few miles...had 2 rabbits during my run which helped me pick up the pace: 1) A guy on a bike smoking (caught, passed and dropped in 0.5M); 2) A runner on the other side of the river moving out...caught him (starting behind him).  Overall a good run except the shoe issue. (Mirage Gray)

Got home and after seeing my bloody sock and shoe, maybe these Mirage won't work for me.  Will try to adjust, run short one time then either give to Justin (if they feel ok for him) or return/retire to yard work.

Runs With Moxie Miles: 6.00Altra Impulse Miles: 6.00Saucony Mirage 3 Gray Miles: 6.50
Comments
From JohnR on Thu, Mar 10, 2016 at 13:48:44 from 207.244.138.48

After your snowy I.F. weather yesterday, I was going to brag about it being 65 and warm in Boise, but it looks like we got the rain/wind our way today...As you said, Spring in Idaho.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Slept in as I was up to midnight last night waiting for Justin to return from the track meet.  After a busy and very stressful morning, I made it out around noon.  11 miles from home around the greenbelt and back in ~1:15 (6:49ish AP).  Love the shoes and the pace was nice...great stress clearing and prayerful run, (Altra Impulse)

Altra Impulse Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.505.000.000.0011.50

7am...City Creek with Reverend Rob, Abby and Justin.  Rob and I ran up 5 miles and back (Justin and Abby ran 8).  Leprechaun Lope was going on! When we got back, I ran 1.5 miles with Katelyn.   (Altra Impulse)

Now off to a church youth event in Sandy, UT.  Service projects (15 youth and adults) at a Habitat for Humanity ReStore and the Green Urban Lunchbox farming plot.  Hard work but rewarding!

Altra Impulse Miles: 11.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

6:30am...5 miles from 700E up past Highland Dr. from the church and back. Just nice and easy after a hard day of running and servant projects yesterday. (Altra Impulse)

Long drive home...tired.

Altra Impulse Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5am...5 miles in a light rain and wind.  Tried the Mirage shoes again with thicker socks, better but still not quite right. (Mirage Gray)

5 miles on one of the windiest day that I can remember...tough conditions. (Ride 5)

Saucony Ride 5 2015 Miles: 5.00Saucony Mirage 3 Gray Miles: 5.00
Comments
From Rob Murphy on Mon, Mar 14, 2016 at 08:39:46 from 163.248.33.220

Kudos for getting out there this morning. I saw the cold wind/rain and pulled the cover back up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4:30am...6 miles with Moxie on cold and windy morning.  Only run today, busy day. (Mirage Gray)

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

No morning run this morning, going to the Doc this morning to talk about this "fluttery" feeling and shortness of breath I have been having the past two weeks.

Diagnosis (after and EKG since my BP was 112/64 and HR of 51 and no other indications): Premature ventricular contractions (PVCs) are extra, abnormal heartbeats that begin in one of your heart's two lower pumping chambers (ventricles). These extra beats disrupt your regular heart rhythm, sometimes causing you to feel a flip-flop or skipped beat in your chest. 

Due to my physical condition, likely caused by stress or caffeine.  Since my caffeine intake has not changed but my stress the last 3 weeks has, we made the diagnosis that it is stress related.   Remedies:  1) Reduce stressful situations (already in progress to remove the recent stresses from my/our lives); 2) relax (next week…Florida for Spring break and time with a friend, family fun, sun and surf!).   No Beta blockers or calcium channel blockers (good!).

Back to work for a 7 mile run around the greenbelt on a nice day in just under 49 minutes.  I feel better when I am running than when I am sitting around. (Ride 5)

 

Saucony Ride 5 2015 Miles: 7.00
Comments
From shellberns on Wed, Mar 16, 2016 at 14:15:49 from 108.26.203.218

Scary. I'm glad it's not more serious, Jeff. It will be nice to have some relaxation time. Have fun in Florida. Take some good deep breaths. Namaste.

From Jason D on Wed, Mar 16, 2016 at 19:49:31 from 68.80.27.222

Sounds like this can be remedied thankfully. Enjoy your time in Florida.

From Bob on Tue, Mar 22, 2016 at 13:58:19 from 163.191.36.14

Very thankful you know what you are dealing with and have a plan. I had some similar feeling about two years ago so went to several cardiologists. All tests were normal. Determined I have bradycardia (resting pulse around 30-35) and will probably need a pacemaker later in life. I can run my guts out but might get HR to 140 bpm. This is actually a bad thing as not enough blood flow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

4:45am..5 slow miles with Moxie on a cool, foggy morning.  Very tired this morning.  Shoes were ok this morning. (Mirage Gray)

6.5 miles at lunch in 50 minutes, about 3miles running and chatting with DanS.  Good run.  Have not felt PVCs at all today!  (Ride 5)

Runs With Moxie Miles: 5.00Saucony Ride 5 2015 Miles: 6.50Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Slept in a bit so I can be prepared for the redeye flight tonight!  After getting kids off to school I ran 7 miles on a cool morning.  All I had time for as this is a busy day with packing/preparation and school/track stuff.  (Mirage Gray)

Saucony Mirage 3 Gray Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Redeye flight (which was delayed and we missed our intended connection, luckily one 1.5 hours later) to Orlando.  Kevin met us and we spent the day with him.  Really tired (all of us) so no run, plus it was raining buckets!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

We slept in the went to Palm Sunday service at a very nice local church.  We we came back, I went for a run and Kami joined me on a bike.  5 miles in 36 minutes.  Afterwards spent time by the pool and hanging out with Kevin and Sonja.  Made a very nice dinner and had a great day.  

Saucony Fastwitch 6 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

We got up early and met Richard Hirst and his wife Cheryl...great time!

We spent the whole day at Universal Studios and focused on all the Harry Potter areas.  Fun but long and VERY crowded.  Left several hourse before closing and when we got back to Kevin's Katelyn ended up with food poisoning and not sleeping well.

Brooks Launch 2 Black 2015 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

We slept in and I took Kevin to work.  Afterwards Justin and I went for a run along the beach and had a great talk and fun time for 6 miles.  Then I went for out with Kami for 2.5 miles to the beach and back.

We spent time at the beach then we met Kevin's neighbors and borrowed the 2 person kayak.  We went out to the Grand Canal and saw dolphins and manatees!  Katelyn was overjoyed!!  

What a fun day (better than Universal)...hoping my family wants to do this again rather than Universal Studios tomorrow.

Saucony Fastwitch 6 2015 Miles: 8.50
Comments
From crhudman on Wed, Mar 23, 2016 at 12:55:26 from 209.215.157.99

Sounds like you're having a fun spring break.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

6 miles with Justin, then another 2.5 with Katelyn.  Relaxing day on a boat and at the beach. Dolphins again in the grand canal, then a fun dinner with Kevin at Long Doggers for sea food and trivia! 

Saucony Tangent 4 2014 Miles: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Kennedy Space Center, fun day.

Brooks Launch 2 Black 2015 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Universal Studios again.  not as crowded as Monday but the rain hit hard around 3pm then we were done. Met Kevin and Sonja for dinner then checked into the hotel for an early night for the departure tomorrow

Brooks Launch 2 Black 2015 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

3am (EST) wakeup to get to airport for a 6am flight.  Very long line at checkin (we checked in curb side instead) then a quick TSA precheck to get to the gate.  Long drive to IF from SLC after the 5 hour flight.

6 miles with Moxie on a very nice day after unloading.  have to get used to the altitude again!

Runs With Moxie Miles: 6.00Saucony Mirage 3 Gray Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

He is risen, He is risen indeed! Hallelujah!

6 miles with Justin after church.  Trying to get us both used to the altitude again after last week.  (Impulse)

Altra Impulse Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

4:30m...6 easy miles with Moxie along Sunnyside on a nice morning.  (Mirage)

Lunch run, 5 miles with DanS then 1 more loop of the park to finish off 6 miles in 47:30. (Ride 5)

3 miles after work. (Boost)

Runs With Moxie Miles: 6.00Addidas Boost Miles: 3.00Saucony Ride 5 2015 Miles: 6.00Saucony Mirage 3 Gray Miles: 6.00
Comments
From Rob Murphy on Mon, Mar 28, 2016 at 11:01:24 from 163.248.33.220

Welcome home!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4:30am...6 miles with Moxie.  Expecting 2"+ of snow...none!  Warmish but windy. (Mirage Gray)

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

4:45am...6 easy miles on a very nice morning with Moxie. (Mirage Gray)

7 miles at lunch in 49 minutes on a warm and sunny (but windy) day.  Stress reliever run. (Ride 5)

Have to deal with a coaching issue and stress management stuff with Justin today.

Runs With Moxie Miles: 6.00Saucony Ride 5 2015 Miles: 7.00Saucony Mirage 3 Gray Miles: 6.00
Comments
From Bob on Wed, Mar 30, 2016 at 14:33:30 from 163.191.36.14

Good luck with the coaching issue and hope it works out.

From Shan on Wed, Mar 30, 2016 at 21:06:21 from 159.118.7.127

Good you're out there running! Sunshine was wonderful today - rex and I will be praying for your coach conversation and for Justin...

From Rob Murphy on Wed, Mar 30, 2016 at 21:37:06 from 24.10.247.181

:-(

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4:20am...5 easy miles on a warm morning with Moxie. Short as I needed to get back before Kami left for work. (Mirage Gray)

7 miles on a frustrating day...did not help with stress.  Fed up. (Ride 5)

Runs With Moxie Miles: 5.00Saucony Ride 5 2015 Miles: 7.00Saucony Mirage 3 Gray Miles: 5.00
Comments
From Bob on Fri, Apr 01, 2016 at 08:40:45 from 163.191.36.14

Hang in there. Momma said there'd be days like this.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

I ran on a cool sunny morning at 0830 with Moxie to SRL and back...6.25 stress relieving miles. (Mirage Gray)

6.25 miles with Justin after school on a fantastic afternoon.  A great time with my son! (Impulse)

Runs With Moxie Miles: 6.25Altra Impulse Miles: 6.26Saucony Mirage 3 Gray Miles: 6.25
Comments
From Jason D on Sat, Apr 02, 2016 at 11:22:41 from 68.80.27.222

I imagine your just the coach he needs. Sorry about the other coaching issues.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.001.500.0017.50

5:45am...10 fun miles with Curt around the greenbelt and back home. Not really fast but great time chatting and discussing life, running, kids, family, faith.  Awesome morning with a great friend!

5 miles with Justin around the neighborhood, 1.5 miles at tempo (including a sub 5:40 mile at mile 14 for the day). 

2.5 miles with Katelyn in SRL after getting her some new shoes. (Altra Impulse)

Altra Impulse Miles: 17.50
Comments
From steve ash on Sat, Apr 02, 2016 at 14:30:00 from 67.2.61.218

Like your priorities Jeff. I just pm you while listening to Allistair Begg.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 miles on a nice afternoon after church with Moxie.  Stress reliever. (Mirage Gray)

Runs With Moxie Miles: 5.50Saucony Mirage 3 Gray Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

4:30am...5 easy miles with Moxie and ran the first few with Curt who I met as I was heading out the door. Overdressed. (Mirage Gray)

Trying accupuncture today...interesting...not quite what I expected but I do think my legs/body feel better.  Wait and see the results this week.

Runs With Moxie Miles: 5.00Saucony Mirage 3 Gray Miles: 5.00
Comments
From Bret on Wed, Apr 06, 2016 at 12:30:19 from 216.234.133.229

I tried acupuncture last year. Did not do anything for me, but my wife has had very positive results. Hope it helps you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

4:45am...6 miles with Moxie on a cool morning.  Leg(s) feel really good!  (Mirage Gray)

4.25 miles with Justin after school. (Impulse)

Runs With Moxie Miles: 6.00Altra Impulse Miles: 4.25Saucony Mirage 3 Gray Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.503.000.000.0011.50

4:45am...5 easy miles with Moxie. (Mirage Gray)

Nice day at lunch, though it was a bit windy heading out and thus warmer coming back.  6.5 miles total in 44 minutes. Progression run: 7:12, 7:00, 6:43, 6:35, 6:17, 6:25 (ankle tweak at 5.25 miles, had to work it out), 0.5M cooldown. Felt controlled and mostly easy...hammy felt good but I did notice it.  Hopeful for an easy 10K this weekend. (Ride 5)

Runs With Moxie Miles: 5.00Saucony Ride 5 2015 Miles: 6.50Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

4:45am...5 easy miles with Moxie on a nice morning. (Mirage Gray)

6.25 miles with DanS on a glorious day at lunch.  Warm, no wind, sunshine...no shirt!  Great run with a good friend.  (Ride 5)

Happy National Beer day!

Runs With Moxie Miles: 5.00Saucony Ride 5 2015 Miles: 6.25Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

4:45am...Moxie and I went out for an early run.  After 3 miles, we ran into Curt running with his dog, Roscoe.  We ran another 6 miles with them...Moxie has a running buddy!  Good run, Curt psuhed me to run faster than normal for a early morning run.  Nice to run with a friend.  (Mirage Gray)

Runs With Moxie Miles: 9.00Saucony Mirage 3 Gray Miles: 9.00
Race: Cause and Event 11K (6.6 Miles) 00:39:43, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.406.600.000.009.00

Justin and I ran the Cause and Event races today to support our friend Erik who was the major sponsor (Thrivent Financial). He and I warmed up 2.5 miles to try to figure out the course a bit.

The gun went off for the 9/11K (5 minutes before the 5k, on the same out and back section of the course!).  Erik was immediately out in the lead and Tom Lloyd and I trailed.  I kept him in sight for about a mile then he just took off.  I really only looked at the first few miles on the watch (5:42, 5:50, 5:58) then I hit the slower crowds on the trail and they would not move over.  Next few miles started to slow and I was in a solid second place with no chance to move up or down.  Legs were feeling it from lack of training, so I just kept steady.  The 10K course was a mess with  several 180's and lots of turns which confused many people, some of  whom cut the course.  Plus, the change in the course in the last week due to flooding made the course long (6.6 miles).  I ran a 39:43 for the distance and felt ok.  The results were all fouled up but the finish line area was fun and it was a fun run for good charities.

Spent the day visiting family, friends and hanging out with our hosts in East Boise (great location) and eating Ethiopian food (a first for all of us!).  A great day!

Altra Impulse Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles of hiking with the family and Teig's up to Table Rock and back.  Drive back to IF (fun and fast in the Camaro!) to yucky weather.

Saucony Fastwitch 6 2015 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

4am...10K early on a warm morning before business trip. (Mirage Gray)

Long travel day.  Hungry and not ready to face the stiff wind outside...so food and couple of beers instead of a run.

Runs With Moxie Miles: 6.20Saucony Mirage 3 Gray Miles: 6.20
Comments
From Rob Murphy on Mon, Apr 11, 2016 at 05:46:00 from 24.10.247.181

I set my alarm early enough to run this morning - but then went back to sleep.

Have a good trip.

From jtshad on Mon, Apr 11, 2016 at 05:47:10 from 173.198.176.201

Thanks! Hope you had fun on spring break! Have a good finish to the end of the school year.

Send us the info about the DC trip when you get a chance, we are really interested.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

5:15am...6 miles out and back on Common Rd. on a nice morning.  Long day of meetings ahead.

6 miles after a day of hard meetings.  Just out on Common Rd from the hotel before  beers with Mike M. (Ride 5)

Saucony Ride 5 2015 Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

5am...5 miles, Common Rd.

6 miles on the Clinton River Trail from Dodge Park after long day of meetings.  Nice weather, 45 minutes. (Ride 5)

Saucony Ride 5 2015 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

5:15am...6 miles on Common Rd.  Heading home later today. (Ride 5)

Saucony Ride 5 2015 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Slept in after a long day of meetings and traveling yesterday.  Went out around 10am for a 7.25 mile run at 7:30 AP.  Felt good. (Altra Impulse)

Altra Impulse Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

6am...I met Craig for a run on a chilly morning.  Nice to connect with him again.  Ran through SRL and a short river loop. 7.5 miles.  

10am...6 fun miles with Justin into SRL and back.  I love running with my son, we have such great conversations! (Mirage Gray)

Runs With Moxie Miles: 6.00Saucony Mirage 3 Gray Miles: 13.50
Comments
From steve ash on Sat, Apr 16, 2016 at 18:53:44 from 67.2.51.118

Good week of training put together Jeff. Keep it rolling.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

7am...5 miles with Moxie out the the Sunnyside pathway extended and into the new park path.  Alone and thinking time. (Mirage Gray)

11 mile bike ride with Kami on her new mountain bike (23rd Anniversary gift) around the greenbelt with a coffee stop on a beautiful day.  

Runs With Moxie Miles: 5.00Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.300.000.000.0012.30

4:45am...6 easy miles with Moxie on a nice morning. Hitting a milestone with Moxie tomorrow!(Mirage Gray)

6.3 miles in 46:46 (mile 2-3 7:05/6:53) on a beautiful day...after getting two fillings repaired at the dentist.  Hard to spit with a numb mouth. (Ride 5)

 

Runs With Moxie Miles: 6.00Saucony Ride 5 2015 Miles: 6.30Saucony Mirage 3 Gray Miles: 6.00
Comments
From Moxie on Tue, Apr 19, 2016 at 07:37:00 from 104.129.204.85

Thank you for taking me on the run again, Master. 5000 miles is a long way, based on what I remember. Maybe I can have 5000 dog bones at some point.

From Jason D on Tue, Apr 19, 2016 at 13:29:30 from 139.84.48.251

Haha. I made the mistake of tying to spit out my car window after Novocaine once. Did not end well.

Congrats on 5000 miles to you and Moxie.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.504.000.000.0010.50

4:30am...milestone run this morning.  Moxie reached 5,000 lifetime miles running with me on this run.  Long ways, but good times running with my buddy!  6.5 miles on a beautiful morning. (Mirage Gray)

4 miles in just under 26 minutes (6:30 AP) including warmup (1 minute) on a beautiful day at lunch...ran faster to squeeze it in. (Ride 5)

Runs With Moxie Miles: 6.50Saucony Ride 5 2015 Miles: 4.00Saucony Mirage 3 Gray Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.000.000.0010.00

4:45am..5 slow and tired miles with Moxie. (Mirage Gray)

5 miles on a beautiful day at lunch in 34:00.  Stopped at 5 with a twingy ITB so my last couple of miles slowed, but had a 6:36,6:23 middle 2 mile stretch. All but first mile were under 7:00. (Ride 5)

Runs With Moxie Miles: 5.00Saucony Ride 5 2015 Miles: 5.00Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

4:45am...6 easy miles with Moxie on a nice morning. (Mirage Gray)

4 miles on a nice day at the desert.  Easy...stress reliever and Vit D run.  (Impulse)

4 miles in the evening after a really crappy day. (Ride 5)

Runs With Moxie Miles: 6.00Saucony Ride 5 2015 Miles: 4.00Altra Impulse Miles: 4.00Saucony Mirage 3 Gray Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Slept in...should have gone out for an early run due to the warm temps but needed the sleep after yesterday.  15 mile mountain bike ride with Kami on a nice (but starting to get windy) day. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

5:45am...10.2 miles with Moxie along Sunnyside on a cool, windy morning before the rain comes in.  Decent run with some faster paced sections.  (Altra Impulse)

Runs With Moxie Miles: 10.20Altra Impulse Miles: 10.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles with Moxie in the early afternoon on a cool and cloudy day...easy. (Impluse)

Runs With Moxie Miles: 5.00Altra Impulse Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

4:45am...5 easy miles with Moxie on a cool morning. Left ankle was twingy the whole run so I went shorter today.  Busy work week so likely light on mileage.  (Ride 5)

6.3 miles at lunch on a pretty nice day.  Left ankle had a twinge a couple of times, but not too bad. (Altra Impulse)

Runs With Moxie Miles: 5.00Saucony Ride 5 2015 Miles: 5.00Altra Impulse Miles: 6.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

4am...5 miles with Moxie early.  Left ankle still tweaked. (Ride 5)

Runs With Moxie Miles: 5.00Saucony Ride 5 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4am...5 easy miles with Moxie.  Ran with Bob M. for about a mile, good to catch up.  Busy at work with meetings.  Teenagers can be mean, trying to help my son with crap at school. (Ride 5)

6 miles in 42:30 on a beautiful day at lunch. Got done with meetings with my visitors early today and needed a good run break. (Altra Impulse)

Runs With Moxie Miles: 5.00Saucony Ride 5 2015 Miles: 5.00Altra Impulse Miles: 6.00
Comments
From Bob on Wed, Apr 27, 2016 at 07:41:29 from 163.191.36.14

Stay strong my friend. God is with you.

From jtshad on Wed, Apr 27, 2016 at 13:33:50 from 141.221.191.225

Thanks, Bob. Supposed fiends of my son at school just will not stop giving my son crap for taking a break from the track team to focus on school and reduce stress. Poor character from the kids and the coaches is pissing me off.

From shellberns on Wed, Apr 27, 2016 at 13:50:55 from 108.26.203.218

Oh teenagers... That's all I have to say.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

7.25 miles at 7:30 pace.   (Fastwitch)

Time of My Life Tour concert tonight...The Afters, Chris August, Unspoken and Among the Thristy.  Great concert, a great way to Praise the Lord! 

Saucony Fastwitch 6 2015 Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

10:15am...9 miles with Moxie at 7:30 pace through SRL and back. (Fastwitch)

Afterwards some yard work then a massage.  

Runs With Moxie Miles: 9.00Saucony Fastwitch 6 2015 Miles: 9.00Saucony Ride 5 2015 Miles: 9.00
Comments
From Jon on Sat, Apr 30, 2016 at 07:30:18 from 96.33.87.148

How often do you get massages?

From jtshad on Sun, May 01, 2016 at 21:09:34 from 173.198.176.201

We just signed up for a membership for monthly (or better) massages. Maintenance for an aging body.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

6am...ran with Craig on a cool morning.  Ran a SRL/river loop.  Good to catch up and run with a good friend. 8 miles easy.  (Mirage Gray)

Heading to Jackson Hole, WY today for a anniversary getaway with Kami to ride bikes in Teton National Park on the closed roads (last day) if the weather is decent. 

20 mile bike ride in Teton National Park on a cool day...but it was beautiful!  Nice overnight get away in Jackson Hole! 

Saucony Mirage 3 Gray Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Drive back from Jackson then a busy day of church, yardwork, homework help and just hanging out with my family.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

6 miles with Moxie on a very nice morning. (Mirage Gray)

6.25 miles in 46 minutes on a beautiful day at lunch. (Impulse)

Runs With Moxie Miles: 6.00Altra Impulse Miles: 6.25Saucony Mirage 3 Gray Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

4:45am...5 easy miles with Moxie. Left leg/ankle were twingy. (Mirage Gray)

Runs With Moxie Miles: 5.00Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

4:45am...5 easy miles with Moxie. (Mirage Gray)

4 miles in 28 minutes on a nice day at lunch. (Fastwitch)

Runs With Moxie Miles: 5.00Saucony Fastwitch 6 2015 Miles: 4.00Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.255.000.000.0012.25

4:45am...6 easy miles with Moxie on a warm and nice morning. (Ride 5)

Warmish day at lunch...humid but no direct sun.  1 mile easy (7:42) then into a "valley" tempo (7:10, 6:43, 6:22, 6:22, 6:48) and last 0.25 at 7:10 pace.  6.25 miles in just under 43 minutes (6:50ish AP). Felt pretty good.  (Altra Impulse)

Runs With Moxie Miles: 6.00Saucony Ride 5 2015 Miles: 6.00Altra Impulse Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

6:15am...10 miles with Moxie on a warm morning...humid and rain is forecast for later today.  (Fastwitch)

2 miles to blow out cobwebs. (Launch 2)

Runs With Moxie Miles: 10.00Brooks Launch 2 Black 2015 Miles: 2.00Saucony Fastwitch 6 2015 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

6:15am...6 miles with Moxie along Sunnyside on a warmish morning.  Dropped her off then out for 4.5 miles solo for 10.5 miles in 1:21.  (Impulse)

Weather stayed nicer than expected so got some yardwork done.  

2 more miles just because. (Launch 2)

6 mile bike ride in the neighborhood because I was lonely and bored. 

Runs With Moxie Miles: 6.00Brooks Launch 2 Black 2015 Miles: 2.00Altra Impulse Miles: 10.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

5:45am...10K with Moxie on a warm and cloudy morning. (Ride 5)

Bike ride with the family in the afternoon.

Driving home from dinner in our 2010 Camaro, we pulled up to stop light new to a new silver 2016 Camaro that is in our neighborhood (and we know who the driver is).  Nice looking car!  Light turns green and after we cross the road and the railroad tracks the other car starts to gun it, Kami tells me to punch it.  They had a lead from the light and hitting the gas accelerator first (I didi not know we were racing), so I accelerate up to them, hold steady then punch it and pull away.  I am pretty sure we got a little above the limit.   Nice to see my car has true horses (gotta love the SS package!).

Runs With Moxie Miles: 6.20Saucony Ride 5 2015 Miles: 6.20
Comments
From Rob Murphy on Sun, May 08, 2016 at 07:09:47 from 24.10.247.181

Up and at em on Sunday...Happy Mother's Day to Kami. Ann is just getting off work and we're heading up to Ruth's for breakfast. Wish you could join us!

From jtshad on Sun, May 08, 2016 at 07:12:15 from 173.198.176.201

Tell Ann Happy Mother's day from all of us. Have a great time at Ruth's...we will have to come down soon and go there again!

You available on March 20-21 or is that State?

From Rob Murphy on Sun, May 08, 2016 at 07:38:45 from 24.10.247.181

It's state but I doubt any of my runners will qualify. I'm running the Ogden half that Saturday - we're staying over in Ogden Friday into Saturday.

What's up?

From jtshad on Mon, May 09, 2016 at 09:20:42 from 141.221.191.225

We were thinking of coming down for the weekend (Ogden actually for Saturday night) for a graduation party. Thinking of seeing you guys were around Friday night/Saturday.

Good luck at the race!

From Rob Murphy on Mon, May 09, 2016 at 09:26:45 from 163.248.33.220

I think we're staying at the Best Western in Ogden on Friday.

From Jon on Mon, May 09, 2016 at 18:11:23 from 96.33.87.148

2010 > 2016

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.300.000.000.0014.30

4:45am...8 miles with Moxie on a warmish and windy morning.  Saw Alana and Curt and ran with them for about 6 miles. Nice morning (especially since I almost didn't go out). (Ride 5)

6.3 miles on one of the windiest days I have ever run.  Headwind going out...would stop me dead in my tracks and blow me off the pathway.  Coming back it would almost pick me up a few times.  Sunny but oh what a wind!

Runs With Moxie Miles: 8.00Saucony Ride 5 2015 Miles: 8.00Altra Impulse Miles: 6.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

4:45am...5 easy miles with Moxie.  Everything was still and sore. (Mirage Gray)

Went home early from work, feeling lethargic and just wiped out.

Runs With Moxie Miles: 5.00Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.008.000.000.0012.00

I skipped the early run to get some extra sleep (it was cold outside too!).  Will run at lunch and after work today.

9 miles in 1:00:55 (6:46 AP) on a beautiful day at lunch.  Ran comfortably hard...7:01, 6:43, 6:32, 6:34, 6:52, 6:44, 6:50, 6:36, 6:52.  I felt pretty strong and it was controlled effort. (Altra Impulse)

3 very easy miles after work in the neighborhood. (Fastwitch)

Saucony Fastwitch 6 2015 Miles: 3.00Altra Impulse Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

Taking the day off to prep the house for some new carpeting.  Went out with Moxie after the kids left for school for an eaasy 6 miles into SRL and back.  Some work around the house and a bike ride later.  (Mirage Gray)

No bike ride (too tired after moving furniture and pulling carpet), but I did run with the kids in the neighborhood after school.  3.25 miles. (Launch 2)

Runs With Moxie Miles: 6.00Brooks Launch 2 Black 2015 Miles: 3.25Saucony Mirage 3 Gray Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

6:15am...6.25 miles with Moxie into SRL and back before kids getting off to school and getting ready for the carpet to be installed. (Fastwitch)

After carpeting is done, moving all the stuff back into place.

Runs With Moxie Miles: 6.00Saucony Fastwitch 6 2015 Miles: 6.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.002.000.000.0015.00

6am...ran to the corner to meet Craig.  We ran a loop through SRL and had to pick it up a couple of miles to beat a train to the crossing.  We ran 5 miles together then I ran home to get Moxie and I ran 5 miles with her.  11 mile in 1:23.  (Altra Impulse)

11 mile bike ride with Kami and Katelyn and mowing the lawn...time for a beer!

Runs With Moxie Miles: 5.00Altra Impulse Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

It was pouring rain when I woke up so I skipped the run before church.  In the early afternoon I went out for a solo stress relieving run.  Started off warm and sunny so I ran over half the run shirtless.  Then on the way back from SRL, the clouds rolled in, wind picked up and the rain poured down.  Flashback to TCM 2008 I was so wet!  Surprised my Ipod did not short out!  6 miles in 41 minutes (6:50 avg).  

Helped a bit with the stress...need to focus on the message from the book of Job this morning.  (Mirage Gray)

Bike ride in the evening with my family.

Saucony Mirage 3 Gray Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

I slept in today to get some extra sleep...felt good!  I ran at lunch on a cool day with a light breeze.  6 mile progression run (7:19, 7:15, 7:07, 7:01, 6:53, 6:32) in 42:10 (7:01 avg.) for a easy workout. (Altra Impulse)

4 miles around the neigbhorhood with Moxie after work on a very nice evening. (Fastwitch)

Runs With Moxie Miles: 4.00Saucony Fastwitch 6 2015 Miles: 4.00Altra Impulse Miles: 6.00
Comments
From Bret on Mon, May 16, 2016 at 14:58:47 from 216.234.133.229

What do you think of the Altra's Jeff?

From jtshad on Tue, May 17, 2016 at 07:22:21 from 141.221.191.225

I won these at a race and my friend said he liked the Impulse. I have actually really enjoyed running in these, even running my last race (a 10K) in them going 6:00 pace. They are light and really comfortable. Need to have a mid foot strike to work well. My wife thinks they look like clown shoes! I would definitely buy them again!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I woke up sore and tired.  Skipped the early run and stretched/foam rolled instead  and will try to go a bit longer at lunch or after work.

10 mostly easy recovery paced miles in 1:15 on a beautiful day.  Ran the last mile with Dan and Tim easy.  Hip and glute still a bit sore. (Impulse)

Altra Impulse Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.100.000.000.0018.10

4:45am...met up with Curt and Roscoe for a run this morning. Moxie and I ran 5 miles with them and then another solo mile on a very nice morning. (Ride 5)

6.3 miles with DanS on a beautiful day at lunch....almost too hot!  49 minutes (7:46 avg.) (Altra Impulse)

5.8 miles around the greenbelt after dinner with Jeremy. Nice to chat and run with him again.  Good luck to the IFHS athletes he is taking to the state meet this weekend!  (Fastwitch)

Runs With Moxie Miles: 6.00Saucony Fastwitch 6 2015 Miles: 5.80Saucony Ride 5 2015 Miles: 6.00Altra Impulse Miles: 6.30
Comments
From Mike M on Thu, May 19, 2016 at 11:00:13 from 168.213.5.107

Oh a triple! Those are usually the best running days by the third one. Hope it felt awesome.

From jtshad on Thu, May 19, 2016 at 12:18:04 from 141.221.191.225

Good day of running. A bit stiff and sore by that evening...getting old.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

5:30am...slept in due to the triple yesterday and expecting it to be raining. Instead it was beautiful outside...so I took Moxie out for an easy 5 mile run to get one in for the day (expecting rain later). (Ride 5)

6 easy miles before the storm rolls in.  Nice temps and breezy but good run, besides being a bit sore and stiff. (Altra Impulse)

Runs With Moxie Miles: 5.00Saucony Ride 5 2015 Miles: 5.00Altra Impulse Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.000.000.006.00

6:20am...6 miles in just under 40 minutes before the rain started...fastest early morning run in long time (6:40ish avg.).  (Ride 5)

Breakfast with a friend, massage, lunch with out of town friends, chores, maybe weights...full day today.

Runs With Moxie Miles: 6.00Saucony Ride 5 2015 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

5:30am...ran with Rex this morning around the greenbelt.  I ran a loop before meeting Rex at the boatdocks then we did a loop from the docks to Sunnyside and back.  9 miles in a steady drizzle.  Two old guys with aching hamstrings...#painintherain.  (Mirage Gray)

Saucony Mirage 3 Gray Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

6:15am...7 miles with Moxie on a nice morning along Sunnyside before church. (Mirage Gray)

2:30pm...5 miles with Gray around the greenbelt after an afternoon of yardwork.  Good temps and sunny but windy.  Nice to run with Gray, but my hammy was acting up and I think I was holding him up a bit.  (Fastwitch)

Runs With Moxie Miles: 7.00Saucony Fastwitch 6 2015 Miles: 5.00Saucony Mirage 3 Gray Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5am...5 slow miles with Moxie on a chilly morning.  Tight, sore and tired this morning. (Mirage Gray)

5 slow miles at lunch, just to get some air.  (Altra Impulse)

Runs With Moxie Miles: 5.00Altra Impulse Miles: 5.00Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles after work in 48:50.  Beat the rain and storm.  Tired this morning so I slept in and was busy at lunch.  (Fastwitch)

Saucony Fastwitch 6 2015 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Raining pretty good outside this morning, so I rolled, stretched and rehabed a bit.  Longer run at lunch and/or after work.

9 miles in 1:05.  Started off cool and I had on sleeves and gloves. By the end the sun came out, warmed up and I was running shirtless.  Now a huge storm is about to blow in.  Idaho weather...(Altra Impulse)

Altra Impulse Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

4:30am...Moxie and I met Curt and Alana for an early run.  Ran into SRL and back, about half the run with them then we turned back.  Good company and a great morning for a run.  7.25 miles. (Mirage Gray)

6.25 miles at lunch at around a 7:10 pace.  Includes helping push a car that had run out of gas about 1/4 mile down the road to the gas station...strength workout portion of the run. (Altra Impulse)

Runs With Moxie Miles: 7.25Altra Impulse Miles: 6.25Saucony Mirage 3 Gray Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

5:45am...slept in and went out with Moxie on a beautiful morning for 7 miles along Sunnyside.  (Mirage Gray)

After dropping the kids off at school and doing Bible study with Kami, we went out for a 15 mile bike ride from home to Freeman park and back...a bit windy but glorious out!

Drove to Manhattan, MT to visit friends and see our godson compete in the state track meet...his last meet before graduating.

Runs With Moxie Miles: 7.00Saucony Mirage 3 Gray Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

5:15am...7 miles on the country roads in Manhattan, MT. (Ride 5)

Went to the state track meet in Bozeman, MT to watch the Manhattan Tigers and our godson.  He is a stud...1st in shot (new state record of 60'6"), 1st in discus (by over 30 feet to next best in any division), 3rd in triple jump, 4th in long jump!  His team won with 114 points...most ever scored at a state meet and 5th championship in a row!

Saucony Ride 5 2015 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

5:45am...8 easy miles in Manhattan, MT on nice morning.  Peaceful run. (Ride 5)

Drove home to IF, went to the African Children's Choir concert and saw Auntie Eva whom we know from when the choir visited back in 2011!  Great organization and doing wonderful things for the kids of Africa and raising awareness in the US/Canada/UK.

Saucony Ride 5 2015 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.000.0013.20

I slept in and went out at 6:45am with Moxie on a glorious morning for 10K.  I came back and had some fuel then went out with Justin through SRL and back for another 7 miles.  Great morning for a run!  (Altra Impulse)

Runs With Moxie Miles: 6.20Altra Impulse Miles: 13.20
Comments
From Rob Murphy on Mon, May 30, 2016 at 10:23:26 from 24.10.247.181

I'm seeing "slept in" and "6:45" in the same sentence.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

4:30am...5 easy miles with Moxie. (Mirage Gray)

10K on a warm day at lunch...slow. (Altra Impulse)

Runs With Moxie Miles: 5.00Altra Impulse Miles: 6.20Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.254.000.000.008.25

My back was really hurting last night and I was still a bit stiff this morning so I skipped the morning run to sleep in a bit and then stretched and rolled.

Beautiful day at lunch...sunny, not too warm, light breeze. 8.25 miles around the greenbelt and Freeman Park a couple of times.  57:20 (6:56 avg.)...started slower, last 4 full miles under 7:00 (6:31, 6:46, 6:48, 6:50). Good run, back and hips felt much better but I had some tightness in my right achilles.  (Altra Impulse)

Altra Impulse Miles: 8.25
Comments
From Adam RW on Thu, Jun 02, 2016 at 13:18:07 from 71.45.10.210

Sorry about the back. Glad to see you got both runs in today though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

5:30am...4.25 miles with Moxie, short due to later start. (Mirage Gray)

6 miles in 45:10, slow progression on a windy day. (Fastwitch 6)

Runs With Moxie Miles: 4.25Saucony Fastwitch 6 2015 Miles: 6.00Saucony Mirage 3 Gray Miles: 4.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Dan picked me up and we drove to the Menan Butte and ran the trails up to, around and through the crater just enjoying the scenery, company and natural setting.  Good 6 miles of fun running/hiking.  (Xodus)

Busy day...coffee with dad, last day of school activities, getting Kami ready for her century ride tomorrow, yardwork...3 mile shake out just to relax and have some down time. (Bikila)

Vibram Five Finger Bikila Miles: 3.00Saucony Xodus 2011 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

5:15am...beautiful morning for a run...too bad is was such a crappy run.  6 miles with Moxie then dropped her off, pitstop, changed shoes then back out for 9 miles through SRL to the River Walk Trail (aka greenbelt).  Slow, sore, unmotivated.  I wanted to go a bit longer but my glute/hammy were just not up for it.  (Altra - 6, Mirage - 9)

Kami is riding the Little Red Century in Logan, we have 2 graduation parties, swim day at the pool (first time!), yardwork, etc.  A busy day today.  

Bike ride with the kids in the evening.

Runs With Moxie Miles: 6.00Altra Impulse Miles: 6.00Saucony Mirage 3 Gray Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

We had a chance to have a video call with our friend Robbie and the boys with sponsor through the African Children's Choir in Uganda.  Great to see and chat with them (the boys are HUGE!). Miss them and starting to plan a trip their next year (hopefully, senior trip for Justin?).

4.25 miles with Moxie before church on a great (warm!) morning.  Run later with the kids. (Ride 5)

2 miles at dusk with the kids. (Altra Impulse)

Runs With Moxie Miles: 4.25Saucony Ride 5 2015 Miles: 4.25Altra Impulse Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

5:45am...4.5 miles on a gorgeous morning with Moxie. (Mirage Gray)

5.75 miles at lunch on the River Walk Trail (the floating bridge is finally open!).  Hot, stomach jacked, just got it done. (Fastwitch)

Runs With Moxie Miles: 4.50Saucony Ride 5 2015 Miles: 5.75Saucony Mirage 3 Gray Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:50am...met Curt and Patrick for a 7 mile run on a beautiful morning.  Ran 3 more solo miles to finish off 10 miles in about 1:17.  Good run, legs felt pretty good. (Ride 5)

Saucony Ride 5 2015 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

5am...5 slow miles with Moxie. (Ride 5)

5.5 miles on the River Walk Trail at lunch on a hot day.  41:30 total time including a 6:45 mile to catch DanS.  (Fastwitch 6)

Runs With Moxie Miles: 5.00Saucony Fastwitch 6 2015 Miles: 5.50Saucony Ride 5 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

6:30am...went out with Moxie on a warm but windy morning.  7 miles (about 2 with Alana, talked about her upcoming UVM race) then finished off the rest to the river and back.  Dropped off Moxie then out for 3 more to give a full 10 miles. (Mirage)

Staying home to work on prepping for more carpet work and to be with Justin and his recovery.

Runs With Moxie Miles: 7.00Saucony Mirage 3 Gray Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

6am...met Curt for a run.  Ran from home through SRL and back around the river for 8+ miles then finished off to 10 miles by myself.  Beautiful morning for a run! (Altra Impulse)

Altra Impulse Miles: 1.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

6:15am...8 miles with Moxie on a cool and very windy morning. (Mirage Gray)

After doing some chores around the house and fixing the kids breakfast, went our for 2 more in the neighborhood. (Bikila)

Runs With Moxie Miles: 8.00Vibram Five Finger Bikila Miles: 2.00Saucony Mirage 3 Gray Miles: 8.00
Comments
From Logan Fielding on Sat, Jun 11, 2016 at 12:21:17 from 74.211.15.61

Another solid week. Hope you and the family are doing well. How is Justin doing with his running?

From jtshad on Mon, Jun 13, 2016 at 08:16:09 from 141.221.191.225

Thanks! Justin is doing so-so. Skipped track this year to focus on school and now just got his wisdom teeth out. Hopefully now he can focus on some summer training and races to be ready for XC this fall.

Any summer plans for you?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

6:45am...10 miles in 1:19 solo on a cool and cloudy morning.  One of the few runs that I run with music to get me through and have some inspiration. (Mirage Gray)

Spent the morning doing yardwork, chores and feeding my new "The NewsRoom" addiction.  I went out on a nice afternoon with Katelyn and Justin for 3.25 miles in the neighborhood while Kami was out for a bike ride. (Altra Impulse)

Altra Impulse Miles: 3.25Saucony Mirage 3 Gray Miles: 10.00
Comments
From Mike M on Sun, Jun 12, 2016 at 08:24:56 from 70.126.54.201

Hey Jeff! Sometimes music is a welcome break. Glad I'm not the only one who listens once in a while. How do you like the mirage 3s so far?

From jtshad on Mon, Jun 13, 2016 at 08:14:56 from 141.221.191.225

The Mirage 3 has not been one of my favorites. I really liked the 2's, but the 3's upper does not fit as well and has caused some abrasions on my feet so I have to wear thick socks to run in them. I will mileage them out on easy slogs in the morning only.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

5am...6 miles with Moxie on a cool but pleasant morning. (Mirage Gray)

5.5 miles at 7:42 pace on a beautiful day around the River Walk Trail.  Easy. (Fastwitch)

Runs With Moxie Miles: 6.00Saucony Fastwitch 6 2015 Miles: 5.50Saucony Mirage 3 Gray Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Woke up with plan to run, but tired and stiff and unmotivated.  Stretched, rolled, and did extended devotionals this morning.  Will run at lunch and/or after work...too busy with other things.  Needed the day off anyway.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

5:30am...raining when I first woke up.  Went out for a short run with Moxie after it stopped. (Mirage Gray)

7 easy miles on a perfect day at lunch on the River Walk Trail.  Nice and easy, hammy still talking to me. (Fastwitch)

Runs With Moxie Miles: 4.00Saucony Fastwitch 6 2015 Miles: 7.00Saucony Mirage 3 Gray Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

4:45am...5 miles with Moxie on a chilly morning. (Ride 5)

5.5 miles slow, hammy not feeling good this week. (Mirage Gray)

Runs With Moxie Miles: 5.00Saucony Ride 5 2015 Miles: 5.00Saucony Mirage 3 Gray Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

5:45am...7 easy miles with Moxie on a chilly morning. (Ride 5)

3.25 miles with Justin around the neighborhood at 8:30pm. Nice run with him. (Mirage Gray)

Runs With Moxie Miles: 7.00Saucony Ride 5 2015 Miles: 7.00Saucony Mirage 3 Gray Miles: 3.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

5am...12 miles with Andrea (first time in a long time). Ran to Bellin Rd via Sunnyside then up to Grandview and then back home along the River Walk Trail.  Beautiful morning for a run! (Altra Impulse)

2.5 miles with Katelyn and Moxie in the neighborhood. (Mirage Gray)

Good luck to all the athletes at RONR, Scenic River Classic and Spinderall (Kami is doin the 100M ride with a group of friends).

Camping (first one this year) with the faimly tonight at Rigby Lake (easy 30 minute drive up the road).  Good spot (power, water, cheap) with things to do.  But it was really windy and we had an issue with the awning.  And the wind was really strong all night so it was hard to sleep.

Runs With Moxie Miles: 2.50Altra Impulse Miles: 12.00Saucony Mirage 3 Gray Miles: 2.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

Slept in til 8:15 and had a lazy morning camping.  Headed home then did some chores around the house then went out for a run with the family around the neighhborhood.  Nice easy day for father's day. (Altra Impulse)

Altra Impulse Miles: 3.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

4:30am...5 miles with Moxie.  Glute still really sore.  Full day at work, maybe my only run. (Ride 5)

No run at lunch (busy).  Antsy and bored at home (family gone or on electronics) so I washed 3 cars, forced my son to register his team for the race this weekend and went out for a 4 mile run (solo) in the evening heat. (Altra Impulse)

Runs With Moxie Miles: 5.00Saucony Ride 5 2015 Miles: 5.00Altra Impulse Miles: 4.00
Comments
From allie on Fri, Jun 24, 2016 at 08:39:25 from 24.99.46.55

now that's the right way to deal with boredom...i tend to nap when i'm bored. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4:30am...6 easy miles with Moxie on a beautiful morning.  No run at lunch today due to a busy day. (Ride 5)

Runs With Moxie Miles: 6.00Saucony Ride 5 2015 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.005.000.000.007.00

5am...slept through my alarm.  Got out to run and my left hip/groin was really twinging so I cut the run/walk short.  Got home and stretched, rolled, core workout.  Argh. (Mirage Gray)

Snuck in a quick 5 miles at lunch in 33:45 (6:45 avg) on a nice day.  Leg doing much better than this morning. (Fastwitch)

Runs With Moxie Miles: 2.00Saucony Fastwitch 6 2015 Miles: 5.00Saucony Mirage 3 Gray Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

4:45am...7 miles with Moxie along Sunnyside on a very nice morning.  Ran into Andrea and ran with her and her friend for a spell then on the way back cross paths with Curt and ran the last half with him.  Good to see friends and catch up. (Mirage Gray)

4.25 miles in 30 minutes at lunch...busy day with meetings. (Fastwitch)

Runs With Moxie Miles: 7.00Saucony Fastwitch 6 2015 Miles: 4.25Saucony Mirage 3 Gray Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

5:30am...3 miles with Moxie then 7 miles with Curt on a nice morning for a run. (Altra Impulse)

14 mile bike ride with Katelyn and Kami for my daugther's 14th birthday!  Happy birthday!

Runs With Moxie Miles: 3.00Altra Impulse Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.005.000.000.0020.00

5am...5 miles with Moxie on a cool morning.  Then I was the driver/motivator for the kids at the To Bone and Back 40 mile relay race.  I ended up running/motivating 6 of the eight runners...3 miles with Justin on leg 3, 2.5 miles with Isabelle on leg 4, 2.5 miles with Braeden on Leg 5, 2 miles with Ben on leg 6, 2 miles with Jace on Leg 7 and all 5 miles with Katelyn on leg 8.  They ran 40 miles in 4:39 (7:00 avg) over a very challenging course.  Ended up with 20 miles on the day afterall (could have just run the 2 person with Gray afterall!). (Ride 5)

Runs With Moxie Miles: 5.00Saucony Ride 5 2015 Miles: 20.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

3 easy miles with Moxie on a beautiful morning. Pretty sore from yesterday.  (Mirage Gray)

3 miles in the afternoon, warm. (Boost)

Runs With Moxie Miles: 3.00Addidas Boost Miles: 3.00Saucony Mirage 3 Gray Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

5am...6 miles with Curt on a nice morning. Nice run with a good friend. (Mirage Gray)

6 miles in 45:30 on pretty warm day at lunch.  Just easy to get my head cleared. (Fastwitch)

Saucony Fastwitch 6 2015 Miles: 6.00Saucony Mirage 3 Gray Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

5am...6 easy miles with Moxie, very nice morning. (Mirage Gray)

6 easy at lunch on a nice day (cool, cloudy, light breeze).  (Fastwitch)

Runs With Moxie Miles: 6.00Saucony Fastwitch 6 2015 Miles: 6.00Saucony Mirage 3 Gray Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5:30am...really tired and a bit sore this morning and slept in. When I got up I had to get out for a bit because it was just so nice out! 4 miles easy with Moxie. (Ride 5)

6 miles in 46:20 on a hot day at lunch.  (Fastwitch)

Runs With Moxie Miles: 4.00Saucony Fastwitch 6 2015 Miles: 6.00Saucony Ride 5 2015 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Early run on a great morning.  6 miles with Moxie then 4 more solo.  (Altra Impulse)

Runs With Moxie Miles: 6.00Altra Impulse Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

5:30am...7 miles with Moxie on a beautiful morning.  Moxie was dragging today. 4 miles solo after dropping off the truck at the shop. 30:30.  (Mirage Gray)

Runs With Moxie Miles: 7.00Saucony Mirage 3 Gray Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

5am...5 easy miles with Moxie.  Taking the kids on a trail run at Menan Butte this morning with friends. (Mirage Gray)

4.5 miles with Katelyn, Tim and Isabelle on Menan Butte on a beautiful morning.  Proud of the girls for doing so well! (Xodus)

We spent the day in Afton, WY with my sister in-laws family for a BBQ, family pictures and fireworks.  Nice day but long drive home at 11pm.

Runs With Moxie Miles: 5.00Saucony Xodus 2011 Miles: 4.50Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

730am...5 easy miles with Moxie on a warm morning. 3 miles with Justin a little bit later in teh morning. (Altra Impulse)

Runs With Moxie Miles: 5.00Altra Impulse Miles: 8.00
Race: FireKracker 5k (3.11 Miles) 00:18:12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.003.110.009.11

I ran the annual FireKracker 5k.  Just ran it to try to have Justin and a buddy run fast, not full on (beacause I really can't right now).  Slowest time I have run it.  Lots of friends at the race. Went to watch the parade with family and friends then 3 more miles.  (Altra Impulse/Launch 2)

Brooks Launch 2 Black 2015 Miles: 3.00Altra Impulse Miles: 6.11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 slow miles with Moxie.  Tired from the late night at the fireworks. (Mirage)

Instead of an evening run, I did yoga, stretching and rolling with Katelyn and Kami.

Runs With Moxie Miles: 5.00Brooks Launch 2 Black 2015 Miles: 2.00Saucony Mirage 3 Gray Miles: 3.00
Comments
From Rob Murphy on Tue, Jul 05, 2016 at 12:40:30 from 24.10.247.181

I was feeling off today as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

4:45am...5 easy miles with Moxie in a light rain. Left leg talking to me this morning. (Ride 5)

5.5 miles at lunch, slow as my glutes was yelling at me (moved from talking to yelling). (Fastwitch)

Runs With Moxie Miles: 5.00Saucony Fastwitch 6 2015 Miles: 5.50Saucony Ride 5 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

5am....5 easy miles with Moxie. Chilly this morning. Leg still sore. (Ride 5)

6.5 miles on a nice day at lunch.  Leg better, just stiff but not hurting. 7:22 avg.  (Fastwitch)

Runs With Moxie Miles: 5.00Saucony Fastwitch 6 2015 Miles: 6.50Saucony Ride 5 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

6am...6 miles with Moxie, easy.  (Mirage Gray)

23 mile bike ride with Kami, Eloise and Steve.  Nice to get back out on the road bike.

My 30 year high school reunion starts tonight...I am old.

Runs With Moxie Miles: 6.00Saucony Mirage 3 Gray Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

6am...I ran to Curt and Alana's house and we drove (with Gama) up to Iron Rim.  Met Patrick and Blake and took off for the run.  After the first mile I was totally solo, so I just kept up the pace and ran at tempo to mile 10 in 1:04 (6:27 avg) then ran a cooldown back to the house to finish off 12 miles.  As soon as I got home, had to rinse off and jet out to Katelyn's last track meet of the summer (she ran a 1600m PR!).  Tired, need a nap. (Altra Impulse)

Altra Impulse Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Sore this morning and it was pouring rain, so I skipped the early run.  Taking kids to Luther Heights Bible camp today for them to have fun in the mountains for a week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

7 miles in the morning on the Wood River Pathway from the hotel.  Then Kami and I rode the Harriman Trail from the SNRA to Galena Lodge and back, about 40 miles of hard riding.  Good day in Ketchum!  (Ride 5)

Saucony Ride 5 2015 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Sore this morning.  22 mile ride on the Wood River Pathway then drove home to IF (VIP visitors at work so we had to come back).  Great ride with Kami! 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

4:15am...5 slow and sore miles with Moxie before a busy day at work. (Ride 5)

Runs With Moxie Miles: 5.00Saucony Ride 5 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

4.8 miles with Moxie on my 48th birthday.  Glute/hammy sore this morning...feeling old. (Mirage Gray)

Hiking with Kami after getting to Wood River Campground near Ketchum, ID.

Runs With Moxie Miles: 4.80Saucony Mirage 3 Gray Miles: 4.80
Comments
From Connor Baller on Thu, Jul 14, 2016 at 12:40:39 from 75.169.182.157

Happy Birthday

From jtshad on Mon, Jul 18, 2016 at 14:16:57 from 141.221.191.225

Thanks, Connor.

From Tom Slick on Mon, Jul 18, 2016 at 15:39:18 from 168.179.158.78

your just a youngster....suck it up and get going!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 miles hiking with family at Wood River campground.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles hiking to Titus Lake and some more back at camp.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 mile hike with Kami before heading home from camping.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

I took some sleeping medicine last night to try to get some sleep and it worked...had a tough time getting up this morning and missed the early run.

6.5 miles on a hot day at lunch, 4.5 miles with DanS catching up. (Fastwitch)

Saucony Fastwitch 6 2015 Miles: 6.50
Comments
From Jon on Tue, Jul 19, 2016 at 20:10:31 from 96.33.87.148

The risk of medicine to sleep- being groggy the next day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

4:30am...5 slow crappy miles with Moxie. Glute and hammy really sore. (Ride 5)

2 miles easy in the evening around the neighborhood. 

Runs With Moxie Miles: 5.00Saucony Ride 5 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.206.000.000.0017.20

5am...met Curt, Patrick and Blake for a run up and back down Iron Rim.  Reached the top (4 miles) in 33:55.  Had to hurdle a rattlesnake in the middle of the road around mile 3...that woke us all up!  Back down in 26 minutes (ran with the guys for about half then pushed a bit harder for the rest )for a total time of 59:57.  Good start to the day, leg and glute felt great today. (Altra Impulse)

10K on a warmish day at lunch (good breeze though) at a mostly easy pace. 1 mile faster racing Ron on the other side of the river from bridge to bridge.  Hammy/glute ok on this run. 48 minutes. (Fastwitch)

3 miles giving some coaching to our young friend Isabelle.  Good run and she was very eager to learn some tips.  (Boost)

Addidas Boost Miles: 3.00Saucony Fastwitch 6 2015 Miles: 6.20Altra Impulse Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy miles at lunch on nice but warming up day.  Starting temp ok, started to get hot by the end.  Early in the run I was munched on by a horse fly on my head...ouch! (Fastwitch)

Saucony Fastwitch 6 2015 Miles: 8.00
Comments
From Rob Murphy on Thu, Jul 21, 2016 at 12:58:11 from 24.10.247.181

I'll give you a call tonight. Went to sleep at 7:30 last night and slept for 10 hours!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

7am...met DanS at his house and we ran to Ammon Rd and then up through Henry's Canyon up over the top to the Iron Rim road and back down to his house.  14 miles in about 2 hours on a very warm morning (near record temps). (Ride 5)

After a quick breakfast, 12 miles on the mountain bikes around the greenbelt with Kami and Katelyn.  Windy. 

Massage today, good timing!

Saucony Ride 5 2015 Miles: 14.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

5:30am...5 miles with Moxie then 4 more solo. (Altra Impulse)

3 miles with Katelyn after breakfast with a friend. (Mirage)

Runs With Moxie Miles: 5.00Altra Impulse Miles: 9.00Saucony Mirage 3 Gray Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

6:15am...5 easy miles before church with Moxie on a nice morning. (Mirage Gray)

6 miles with Justin. (Boost)

Runs With Moxie Miles: 5.00Addidas Boost Miles: 6.00Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6:30am...5 miles on a nice morning, 2 miles with Moxie. (Altra Impulse)

Left for camping near Bear Lake (St. Charles, Porcupine CG).  1 mile around camp after setting up.

Runs With Moxie Miles: 2.00Altra Impulse Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

We dropped Justin off at Summit View CG for the SHARC camp.  5 miles around the CG and on the North Fork Trail...hot and dusty.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Loops in the CG with Katleyn (3 miles), then 4 miles solo.  Spent the day at Bear Lake...nice! 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

3 miles before breaking camp to go get Justin and head home.  Nice to be home.

5 miles at Community Park (with Katelyn for 3 miles) then home.  Warm still at 8pm. (Mirage Gray)

Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

7:00am...2 miles with Moxie then 3 more miles with Katelyn through the neighborhood.  After lots of yard work.  (Mirage Gray)

Half marathon tomorrow.

Runs With Moxie Miles: 2.00Saucony Mirage 3 Gray Miles: 5.00
Race: Idaho Falls MAD Half Marathon (13.1 Miles) 01:20:23, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0013.100.000.0015.10

I ran the Idaho Falls MAD half marathon this morning. Beautiful weather and lots of friends running.  Mike Stutz was back and won easily in 1:15:18 and I was second in 1:20:23.  Started conservative with Mike on the downhill then he pulled away at mile 3.  Legs was ok until mile 5 then started talking and mostly blew up at mile 7 and I limped home trying to stay ahead of Beau Seegmiller.  My leg is good for about 7-10 miles at decent pace, less if we start fast (hit 5 mile mark in 28 minutes, slower than last year!).  Overall happy with the result and effort.  Not sure I like the pacing of racing much anymore...may go to strictly recreational running and stress relief (I need it).  Splits: 5:20, 5:42, 5:58, 5:28, 5:47, 6:07, 6:17, 6:29, 6:36, 6:42, 6:40, 6:28, 6:32, 0:20. (Altra Impulse)

Altra Impulse Miles: 15.10
Comments
From Rob Murphy on Sat, Jul 30, 2016 at 17:31:34 from 24.10.247.181

Solid! Congratulations.

From Jon on Sat, Jul 30, 2016 at 19:26:21 from 96.33.87.148

Nice job- 2nd overall is solid.

Come join me in retirement. As long as you don't mind putting on a bit of weight, it's mighty darn nice to not worry about speed workouts, missing an occasional day, etc. You run just for enjoyment.

From Jason D on Sat, Jul 30, 2016 at 20:02:23 from 68.80.27.222

Well done! The good thing about recreational and stress relief running is that you can go back to racing if you feel like. Or you can continue. As Jon says if you miss a day, you miss a day. Breaks are good!

From jtshad on Sat, Jul 30, 2016 at 21:04:27 from 173.198.176.201

Thanks. That has been my running for the past 2 years. My forays back into racing have demonstrated that I am not fully healed (same injury that caused Ryan Hall to retire). I can still run and have fun, but racing at my old expectations may not be realistic. So, that is where I am.

From Rob Murphy on Sat, Jul 30, 2016 at 21:11:50 from 24.10.247.181

Still, you just ran a 1:20 half in your late 40s.

Racing is HARD if you're doing it right. Aside from the injury, I suppose the question is what do you get out of it? I've been doing it since 1978 so I can't really imagine life without it.

Long breaks help. So does shaking things up with a different kind of racing.

From Steve on Sat, Jul 30, 2016 at 22:15:12 from 66.87.150.171

I second Jon. It's great to be done and just running for fun. You still rule Idaho though. On a bum leg.

From Rob Murphy on Sun, Jul 31, 2016 at 01:53:18 from 24.10.247.181

So basically we all recommend you do what we are doing.

From jtshad on Sun, Jul 31, 2016 at 08:10:13 from 173.198.176.201

Thanks guys. I have have been scaling back on racing and training and enjoying the less pressure more fun approach to running. This year's race performances just demonstrate that training and being healthy do make racing faster more fun. Just need to change my expectations of myself as I go into future races.

From Bob on Mon, Aug 01, 2016 at 12:18:28 from 163.191.36.14

Well done Jeff!

From Adam RW on Tue, Aug 16, 2016 at 11:34:26 from 138.26.42.154

Scaling back and "retiring" to a 2nd place finish. Seems like a good thing.

Always hard to compare things with time. Hard to believe it was nearly 10 years ago that we "met".

My retiring has been a bit more serious with putting on 20 lbs of Southern cuisine... :)

From Donald Davis on Thu, Dec 01, 2016 at 19:10:58 from 192.225.188.39

Hi Jeff,

I'm relatively new to the area. Would you recommend the IF MAD half? I'm deciding how many times I have to commute down to Utah next summer haha!

From jtshad on Mon, Dec 05, 2016 at 07:35:25 from 141.221.191.225

IF Half is a great race, if you are ready to race downhill!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

7am...5 easy shake out miles with Moxie. Sore when I first woke up but this easy run loosened things up from yesterday's race.  Still ok with the race, but hard to think that I was 5 minutes slower than last year.  Slow easy running and and injury sure hamper racing. (Ride 5)

3 more stress relieving miles in the evening.

Runs With Moxie Miles: 5.00Saucony Ride 5 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

4:30am...sore. 5 slower miles with Moxie.  Busy at work the next few days. (Ride 5)

A few slow loops around Freeman Park at lunch. (Fastwitch)

3 miles at Community Park with Katelyn (and Kami walking while we ran). (Mirage Gray)

Runs With Moxie Miles: 5.00Saucony Fastwitch 6 2015 Miles: 4.25Saucony Ride 5 2015 Miles: 5.00Saucony Mirage 3 Gray Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

4:30am...6.5 miles with Moxie. (Mirage)

3 miles with Katelyn after dinner. (Bikila)

Runs With Moxie Miles: 6.50Vibram Five Finger Bikila Miles: 3.00Saucony Mirage 3 Gray Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Tired and sore this morning.  Stretched and foam rolled.

7 easy miles on a nice day, a bit windy. (Fastwitch)

Saucony Fastwitch 6 2015 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

4:30am...5 slow and sore miles this morning.  Cool. Glute sore. (Ride 5)

5.25 miles in 39 minutes on a warmer day at lunch.  Leg usually feels better by this time in the day. (Fastwitch)

Runs With Moxie Miles: 5.00Saucony Fastwitch 6 2015 Miles: 5.25Saucony Ride 5 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

7am...6 miles with Justin having some great conversation. 3 more solo after taking Justin to work.(Ride 5)

5 mile race tomorrow because I told my friend the RD we would do it.  Goal to pace Justin to a fast 5k split and 5 mile finish.

Saucony Ride 5 2015 Miles: 9.00
Race: Cady Tucker Run for Safety 5M (5 Miles) 00:31:24, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.005.000.000.0012.00

6am...5 easy miles with Moxie on a nice morning.  Easy to get the legs loose before the race later this morning. (Mirage)

Ran the Cady Tucker 5 mile race.  Starts in Freeman Park then loops the river and back.  From the start it was Justin and I (and a 5k kid).  Solo from 1.6M on.  Cruised in hoping Justin would catch me.  1st overall, Justin 2nd.  Katelyn was 3rd OA in 5K and 1st in her age class (12-29).  Overall we won ~$200 in prize money/gift cards...good day of running for the Shadley's.  Pat puts on a great event! (Tangent)

Saucony Tangent 4 2014 Miles: 7.00Saucony Mirage 3 Gray Miles: 5.00
Comments
From Rob Murphy on Sat, Aug 06, 2016 at 14:44:43 from 24.10.247.181

Congrats to the whole family.

From Mark on Thu, Aug 11, 2016 at 12:21:15 from 24.129.132.74

Great job on the race and raising a fast daughter!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

6am...met Rex at the boat docks for a recovery 5 mile run around the greenbelt.  Good to run with him again.  Sore and slow so I hope I was not holding him back. (Mirage)

Drove to Boise for a couple of days to help Justin celebrate his 17th birthday with friends.

Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

6:15am...6 solo miles from the hotel to the canal and back before everyone else got up.

3.25 miles with Katelyn along the canal while Kami biked and the boys ran.  (Altra Impulse)

Happy 17th birthday, Justin. Man that makes me feel really old.

Altra Impulse Miles: 9.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

7:30am...6.5 miles along the canal with the boys (Justin, Ben, Matthew) and Erik T who joined us this morning.  Good run.  Kami and Katelyn ran as well.  Heading back to IF.  (Altra Impulse)

Altra Impulse Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

4:30am...5 slow miles with Moxie. (Ride 5)

Runs With Moxie Miles: 5.00Saucony Ride 5 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:30am...5 slow stiff miles with Moxie. (Ride 5)

6 miles at lunch at 7:30ish pace.  Leg felt better, still did not push it. (Fastwitch)

Runs With Moxie Miles: 5.00Saucony Fastwitch 6 2015 Miles: 6.00Saucony Ride 5 2015 Miles: 5.00
Comments
From steve ash on Thu, Aug 11, 2016 at 13:19:19 from 67.2.58.87

Injuries are a tough thing to work through. Take your time and stay strong Jeff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

6:45am...slept in then went out for 8 miles with Moxie on a cool morning.  Sunnyside to Shamrock Park to Community Park (two loops) then through Tauphaus Park to home.  Leg was stiff but not hurting.  3 more solo miles through the neighborhood after a brief pit stop and fueling.  (Mirage Gray)

Massage later today!

Runs With Moxie Miles: 8.00Saucony Mirage 3 Gray Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

6:15am...6.25 miles with Moxie along Sunnyside.  Saw a fast gal who pushed me to run a bit harder.  Dropped off Moxie, pit stop and fuel and got kids ready for XC practice then back out through SRL (extender and around the lake too) to finish off 16 miles for the day. (Mirage Gray)

Runs With Moxie Miles: 6.25Saucony Mirage 3 Gray Miles: 16.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

6:30am...5 miles, slow and sore, with Moxie before watching women's marathon and church. (Ride 5)

Went to the Thrivent BBQ before the Chukars baseball game and was chosen to throw out the first pitch at the game!  It was a strike too!

3 miles after the ball game in the neighbhorhood.

Runs With Moxie Miles: 5.00Saucony Ride 5 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4am...5 miles with Moxie, early. (Ride 5)

6 miles at Dodge Park with Jason after a day of traveling (including plane problems in SLC).  Good to meet in person then we had pizza and beer.  Good end to a long day.  Thanks, Jason! (Mirage Gray)

Runs With Moxie Miles: 5.00Saucony Ride 5 2015 Miles: 5.00Saucony Mirage 3 Gray Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

No morning run, woke up to pouring rain outside.

8 miles after all day meetings and getting to the hotel.  1 hour of running in hot humid weather and air so thick it felt like I had to chew it first...miserable run but got it done so I could have some beers with my coworkers. A really good day overall.  Heading home tomorrow! (Mirage Gray)

Saucony Mirage 3 Gray Miles: 8.00
Comments
From KristenRuns on Wed, Aug 17, 2016 at 20:44:58 from 72.229.111.241

After a summer of running in NYC, I know this feeling of chewing the humid air! It feels like running thru warm soup. Or running with a blanket over your head! Safe travels home!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

4am (eastern time!)...5 miles outside from the hotel.  Humid but cool, full moon so a pretty nice run.  Early flight home but will be a long day. (Mirage Gray)

Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.100.000.000.0014.10

4:45am...7 miles with Moxie on a perfect weather morning for a run!  Feel better after a good night sleep (long day yesterday and could not seem to get a nap in).  (Ride 5)

7.1 miles at lunch...started cooler but warmed up a bit by the end.  Mostly an easy run in the 7:35ish range. (Fastwitch)

Runs With Moxie Miles: 7.00Saucony Fastwitch 6 2015 Miles: 7.10Saucony Ride 5 2015 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Slept in and had a relaxing start to the day.  7.25 miles with Moxie through SRL and back then out for a 15 mile bike ride with Kami from home to Freeman Park and back.  Really windy out today with a tough head wind from the north.  (Ride 5)

3 miles in the afternoon around the neighborhood.  (Boost)

Runs With Moxie Miles: 7.25Addidas Boost Miles: 3.00Saucony Ride 5 2015 Miles: 7.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.500.000.000.0019.50

5:15m...took Moxie and we met Andrea for a run. I paced her through a couple 1 mile intervals then turned around to drop Moxie off at home and meet Craig for a run.  We ran to SRL and back catching up since it had been a while.  6 more miles to finish off 13 miles early.  (Altra Impulse)

6.5 miles with the kids at Freeman Park running the Tiger Grizz course a couple of times.  I am tired. (Mirage)

 

 

 

 

 

Runs With Moxie Miles: 7.00Altra Impulse Miles: 13.00Saucony Mirage 3 Gray Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

5:15am...4 slow miles with Moxie...sore hip.  Time to watch the olympic marathon! Go Meb! (Mirage Gray)

15 mile bike ride with Kami around the greenbelt and Freeman Park.  Nice ride with my wife! 

Runs With Moxie Miles: 4.00Saucony Mirage 3 Gray Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:45am...5 slow miles with Moxie on a nice morning.  Pretty sore. (Mirage)

5 slow miles at lunch.  Sore, tired...need a day off tomorrow. (Fastwitch)

Runs With Moxie Miles: 5.00Saucony Fastwitch 6 2015 Miles: 5.00Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Took the morning off and slept in.

4 miles in the afternoon after work.  (Boost)

Addidas Boost Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Hip sore this morning, skipped runnning and stretched and rolled.  Extra devotions with the extra time too.  Long run at lunch.

8 miles at lunch...nice temps but the air was horrible with the wildfire just outside of town (over 43,000 acres burned so far!).  Left leg started off sore.  Ran the last couple with DanS. (Fastwitch)

The fire has burned lots of area just east of Idaho Falls, including the area that DanS and I ran on July 22 (Henry's canyon, in fact this is where it started...man caused).

We took Kami to a doc we know to check out her back/leg issue...she has a tear in a disc, causing nerve pain down here leg.  Doc thinks therapy and some rest should fix it...good news. 

I had talked about going to see her for my hammy isssue, she convinced me to come in and chat about PRP (Platlet rich plasma) therapy.  I will see what she has to say.

Saucony Fastwitch 6 2015 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

4:30am...5 slow and sore miles with Moxie on a chilly morning. (Mirage Gray)

6.5 miles with DanS at lunch.  Nice run with a good friend. (Fastwitch)

The first day of high school for both kids today. Man, that was a fast summer!

Ryan and Sarah Hall are in town this weekend for the Mesa Falls marathon and will be giving a talk at the store/concert tonight.  Running, food, music, beer...good times!

Runs With Moxie Miles: 5.00Saucony Fastwitch 6 2015 Miles: 6.50Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

5:30am...6 easy miles with Moxie.  Decided spur of the moment to sign up for the Mesa Falls half tomorrow, running it for fun but will try to keep Ryan and Sarah in sight.  (Mirage)

Driving to Afton, WY to watch the kids' first XC meet of the season.  Then stopping at Mountain River Ranch for a work social.  Busy day!

Runs With Moxie Miles: 6.00Saucony Mirage 3 Gray Miles: 6.00
Race: Mesa Falls Half Marathon (13.1 Miles) 01:24:16, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0013.100.000.0014.10

Drove up to Ashton, ID starting at 5am to run the Mesa Falls Half.  Hung out with Chris, Fran and Roger at the school and on the bus before the start.  At the start on the front line was Ryan and Sara Hall, BJ Christensen, me and a few others. My goals for this race: have fun and not have my hammy blow up on me.  I took the first half really conservative down the hill and to the campground and back up to the top. Ran with Brandon (great kid, nice to have the company).  We hit the halfway point at around 43+ minutes and my hammy was doing good.  I could feel it but it was not limiting me.  On the rollers I started to pick it up and ran solidly in the 6:00-6:15 pace the rest of the way. I separated from Brandon around mile 10 and kept pushing to finish in just over 1:24 for a negative split on the course.  Slower but I will take it on this tough course, no leg issues and had a fun time.  I finished behind Sara and Ryan Hall, BJ, Erika (OT steeplechase participant) and one other guy...not bad for a gimpy old guy.  Splits: 5:55, 6:18, 6:21, 6:24, 6:43, 7:06, 6:43, 6:12, 6:00, 6:07, 6:22, 6:23, 6;11, 1:20 (0.21M).  (Tangent)

Congrats to Gray and Lynette on the win in the full marathon!

Saucony Tangent 4 2014 Miles: 14.10
Comments
From Bret on Sun, Aug 28, 2016 at 14:30:44 from 99.1.220.106

Nice race Jeff. Glad the injury did not bother you too much.

From Jason D on Sun, Aug 28, 2016 at 21:08:19 from 24.127.111.174

Glad this went well for you, Jeff.

From Bob on Mon, Aug 29, 2016 at 08:08:06 from 163.191.36.14

Fun race + No leg issues = Yay!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Slept in and went for a mountain bike ride with Kami after church.  Good way to shake out my legs. 

I was going to get in a short run with the kids this afternoon but getting a new phone for Kami took all that time up.  Between getting the contract and setting it up...whew!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:30am...5 good miles with Moxie. Nice morning, legs felt mostly good and the pace was quicker than usual.  Maybe this last HM helped???  (Ride 5)

6 miles on a warm day with DanS, recovery pace.  Nice run. (Fastwitch)

Runs With Moxie Miles: 5.00Saucony Fastwitch 6 2015 Miles: 6.00Saucony Ride 5 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

4:30am...5 slow miles with Moxie. Sore.  Left ankle twingy. Likely only run today. (Mirage)

3 miles in the neighborhood after dinner. (Bikila)

Runs With Moxie Miles: 5.00Vibram Five Finger Bikila Miles: 3.00Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

4:30am...typical 5 miles with Moxie. (Mirage)

4.25 miles at lunch.  (Altra Impulse)

Runs With Moxie Miles: 5.00Altra Impulse Miles: 4.25Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:15am...not much sleep last night.  Out for a decent 5 miler with Moxie early. (Mirage)

6 slow miles at lunch.  Cooler but humid.  At ~3.5 miles I got light headed and dizzy. Walked then finished the run. Fueled and hydrated, must be lack of sleep last night. (Fastwitch)

Runs With Moxie Miles: 5.00Saucony Fastwitch 6 2015 Miles: 6.00Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

5 miles with Moxie along Sunnyside and a loop through the neighborhood before breakfast with a friend. (Ride 5)

6 miles after breakfast around the southern river loop.  Windy but nice day. (Boost)

3 miles after dinner on the greenbelt on a nice evening. (Boost)

Runs With Moxie Miles: 5.00Addidas Boost Miles: 9.00Saucony Ride 5 2015 Miles: 5.00
Comments
From Mike M on Fri, Sep 02, 2016 at 16:20:33 from 70.126.44.57

I almost have *missed* the sun a little bit the last couple days here in FL. Just kidding. Thanks for checking in on the Floridians :) Glad to see the running is going strong.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Did not get any sleep last night so I skipped trying to run before getting kids off to their race.  4 miles running around the course. Hotter and sunnier out than expected, sunburns all around. (Boost)

Addidas Boost Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

6:30am...8 miles with Moxie before the rain comes. (Altra Impulse)

3 miles in the  neighborhood after the fair and the rain stopped. (Boost)

Runs With Moxie Miles: 8.00Addidas Boost Miles: 3.00Altra Impulse Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

6:15am...chilly and windy morning.  Met Trevor Clarke for a run and had a good time catching up and chatting with this good young guy.  Ran about 6 miles with him and finished off 10 miles in 1:17.  Cold, hands were icecubes! (Ride 5)

3 miles in the afternoon on a beautiful day. Then I took the kids to the park before XC practice to do some form drillls.  When they were practicing, I ran around the park for a total of 7 miles. (Launch 2)

Brooks Launch 2 Black 2015 Miles: 10.00Saucony Ride 5 2015 Miles: 10.00
Comments
From Rob Murphy on Mon, Sep 05, 2016 at 08:25:40 from 24.10.247.181

Light glove weather can't come soon enough!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

It was 34 degrees outside this morning and I was stiff.  Skipped early run and stretched and rolled.  Will go out after work today.

6 miles around the neighborhood in the late afternoon.  Saw a doc today about my hammy, nothing new but some ideas.  Xray then decide if I want to pursue more options...not sure they sound much better than dealing with my issue, PT, and realizing I am just older. (Altra Impulse)

Runs With Moxie Miles: 6.00Altra Impulse Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:15am...5 slow sore miles with Moxie. (Mirage)

6 miles with DanS on a nice day at lunch. Easy, catching up on life. (Fastwitch)

Runs With Moxie Miles: 5.00Saucony Fastwitch 6 2015 Miles: 6.00Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:15am...5 easy miles with Moxie. (Mirage)

6 miles at lunch with DanS.  Very nice day albeit a little windy.  Hosting the IFHS XC team dinner tonight. (Fastwitch)

 

Runs With Moxie Miles: 5.00Saucony Fastwitch 6 2015 Miles: 6.00Saucony Mirage 3 Gray Miles: 5.00
Comments
From shellberns on Fri, Sep 09, 2016 at 10:53:19 from 108.26.187.14

So nice and brave of you and Kami to host the team dinner. Way to support those awesome kids!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Slept in and went for a run after dropping the car off at the shop. 8 miles to home in 1:01.  (Altra Impulse)

Tiger Grizz XC today...the kids ran great!  So proud of Katelyn and Justin! 

4 miles later. (Mirage)

Altra Impulse Miles: 8.00Saucony Mirage 3 Gray Miles: 4.00
Comments
From Rob Murphy on Fri, Sep 09, 2016 at 20:58:21 from 24.10.247.181

How great is great???

From jtshad on Sat, Sep 10, 2016 at 04:39:47 from 173.198.176.201

Justin ran 18:13 (32 OA) and Katelyn ran 23:18 (23 OA in JV out of 230 girls). Course record for Justin and PR for Katelyn...one of the hardest courses in Idaho. Both had fun was the most important thing. Starting to really come together for both of them.

From Rob Murphy on Sat, Sep 10, 2016 at 05:13:50 from 24.10.247.181

Congrats to both of them. We're heading up to Soldier Hollow now for a meet. That's a tough course!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Skipping the morning run. Heading to Island Park for a men's retreat with some friends.  May run up there or tonight after I get home.

6 miles with a big group at the Men's retreat.  Fast finish with Issac.  5 more miles after lunch during the afternoon free time.  Nice to run in such a beautiful setting.  (Fastwitch)

Saucony Fastwitch 6 2015 Miles: 11.00
Comments
From Jon on Sat, Sep 10, 2016 at 14:50:30 from 96.33.87.148

Running in Island Park >> Running in IF

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

6:30am...5 easy miles with Moxie on a cool morning. (Mirage)

Runs With Moxie Miles: 5.00Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

4:45am...6 easy miles with Moxie on warm and windy morning. (Mirage)

Cool and windy day at lunch. Ran in Freeman Park on the XC cross country course, easy (3.15M in 22:16) just to check the course on (they made a few changes).  With wu/cd, 5.25 miles. (Fastwitch)

Runs With Moxie Miles: 6.00Saucony Fastwitch 6 2015 Miles: 5.25Saucony Mirage 3 Gray Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:30am...5 slow miles on a chilly morning with Moxie. (Ride 5) 

Too busy at lunch for a run so I went after work on a very nice afternoon.  6 miles easy through the neighborhood.  (Mirage)

 

Runs With Moxie Miles: 5.00Saucony Ride 5 2015 Miles: 5.00Saucony Mirage 3 Gray Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

4am...5 easy miles with Moxie on a nice morning. Beat the rain storm. Had to get to work really early for meetings. (Ride 5)

Way to busy at work today for a run. I went out after work for a quick 3 miles before going to see "Woodlawn" with the Men's group.  Great movie. (Altra Impulse)

 

Runs With Moxie Miles: 5.00Saucony Ride 5 2015 Miles: 5.00Altra Impulse Miles: 3.00
Comments
From Rob Murphy on Wed, Sep 14, 2016 at 07:18:10 from 163.248.33.220

Ran through a little drizzle myself this morning. Felt good.

Are we still on for the Park City Invitational?

From jtshad on Wed, Sep 14, 2016 at 13:07:37 from 141.221.191.225

Yes, we are still coming down. We will stay in Park City on Friday night and Justin has a college visit at UofU on Saturday during the day. Mind hosting visitors on your birthday, Saturday night, if I promise lots of beers?

From Rob Murphy on Wed, Sep 14, 2016 at 13:29:37 from 163.248.33.220

52 beers for 52 years!

From Jon on Wed, Sep 14, 2016 at 16:41:32 from 96.33.87.148

You know, there's a 100 mile challenge for ultras. 100 miles and 100 beers in 100 hours. So we'll let you start easy with the "double marathon" version. 52, 52, 52. Good luck.

From Rob Murphy on Wed, Sep 14, 2016 at 18:15:29 from 24.10.247.181

The 52 beers would last me about 100 days Jon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4:45am...6 miles with Moxie on a cool morning.  Ran into Curt, Alana and Gama and ran with Curt for a few miles, good to catch up. (Ride 5)

6 miles on a nice day at lunch (I actaully overdressed, thought it was cooler).  Warmup mile then the XC course in the park.  Ran it a better today, 3.15M in 19:10 (6:05 AP).  Ran DanS in the last 800m of his running the course then we cooled down together.  (Fastwitch)

Celebratory beers with Dan after work.

Runs With Moxie Miles: 6.00Saucony Fastwitch 6 2015 Miles: 6.00Saucony Ride 5 2015 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I slept in and went for a run after dropping off the kids as school and a devotional time.  10 miles in 1:16 from home through SRL and back. Nice day, nice and easy run.  20 miler tomorrow. (Altra Impulse)

Kids XC in Pocatello today.

Altra Impulse Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.250.000.000.0018.25

5am...out for a long run early.  Met Andrea for a few miles then she peeled off and then met up with Rex and Craig.  Rex was running well and took off.  Craig and I just cruised along.  Way slower and more painful than I wanted this one to be...not looking good for COT marathon based on this run.  I wanted 20 miles, but could only muster 18.25 miles.  Very sore right after this crappy run (8:30 AP, no progression).  (Ride 5)

Saucony Ride 5 2015 Miles: 18.00
Comments
From Jon on Sat, Sep 17, 2016 at 08:41:30 from 96.33.87.148

What is COT marathon?

From jtshad on Sat, Sep 17, 2016 at 08:50:08 from 173.198.176.201

City of Trees in Boise next month. I ran the half last year, likely going to run the half again instead of the full.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Slept in and went out a bit later.  4 easy fun miles with Moxie.  Good start to the week! (Mirage)

Runs With Moxie Miles: 4.00Saucony Mirage 3 Gray Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:15am...5 easy miles with Moxie on a warm morning. (Mirage)

6 easy miles with DanS on a nice day for a run. (Fastwitch)

Runs With Moxie Miles: 5.00Saucony Fastwitch 6 2015 Miles: 6.00Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:20am...5 easy early miles with Moxie. (Mirage)

Very busy day.  5 sucky miles after work...just not feeling it. (Altra Impulse)

Runs With Moxie Miles: 5.00Altra Impulse Miles: 5.00Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

3:45am...5 easy miles with Moxie before an early flight. (Mirage)

3 miles before getting beers with the guys. (Launch)

Runs With Moxie Miles: 5.00Brooks Launch 2 Black 2015 Miles: 3.00Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 miles running around the hill watching the kids at the XC race. My back is sore, maybe pulled something in my shoulder.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today.  Justin and I left early to go to Salt Lake City.  It was a nasty, wet, monsoon weather drive!  We drove down to do a visit at Westminster College.  Afterwards, we drove downtown to check into the hotel before the Saint Motel Concert at The Grand.  So, no running but several hours of walking and standing at the concert.  Great bonding time with my son.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.003.000.006.50

Drove over to the Murphy's then up to Park City to run the course the kids are competing on next week.  One time through easy then one at tempo.  6.5 miles with cool down. It was cool and wet but a good time running on the course with the Murphy's.  Afterwards breakfast at Squatter's before the drive home. (Mirage)

Saucony Mirage 3 Gray Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Skipped my run in the morning since we had to drive to Jerome early for a mini family reunion for Kami's family.  After getting back, went out for 6 miles around the neighborhood then did 2 more a little bit later.  Horrible stomach issues and indegestion...uck. (Impulse/Boost)

Addidas Boost Miles: 2.00Altra Impulse Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

4:30am...5 easy miles with Moxie. (Mirage)

6 miles at lunch (fatlek run) in 45 minutes.  Beautiful day for a run! (Fastwitch).

Life is about to get hectic and my promotion was announced to the office and I will start my new position next week (while still doing the old job for a while as I work to transition it effectively.)  Kinda bitter sweet as I really like my current program, but change and a promotion is pretty exciting.

Massage after work, then watched the debate. Had to get out to work out frrustration for a couple of miles around the neighborhood.  This is really then best two people that we have to choose from?  Gah! (Boost)

Runs With Moxie Miles: 5.00Addidas Boost Miles: 2.50Saucony Fastwitch 6 2015 Miles: 6.00Saucony Mirage 3 Gray Miles: 5.00
Comments
From Jason D on Mon, Sep 26, 2016 at 19:42:55 from 24.127.111.174

Congratulations, Jeff. I hope this position turns out to be as good as your current one.

From Bret on Tue, Sep 27, 2016 at 11:32:17 from 216.234.133.229

Congrats on the promotion Jeff.

From Rob Murphy on Thu, Sep 29, 2016 at 10:03:46 from 163.248.33.220

Congratulations!

I just received a promotion as well. I'm now a "Master Teacher II"

Just kidding. There are no promotions in teaching.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

4:30am...5 slow sore miles with Moxie. (Mirage)

2.5 miles in the neighborhood after a long day at work.  New and old job...going to be interesting for a while.  Lots of things to work on in the new job, way different. (Boost)

Runs With Moxie Miles: 5.00Addidas Boost Miles: 2.50Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I slept through my alarm this morning...tired I guess.  I did some stretching, rolling and PT exercises.  Will run at lunch and maybe after work.

7 miles on a beautiful day at lunch...5 miles with DanS. (Fastwitch)

3 miles after work on a beautiful evening. (Impulse)

Saucony Fastwitch 6 2015 Miles: 7.00Altra Impulse Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:30am...5 miles with Moxie. (Mirage)

5 miles at lunch. (Fastwitch)

Runs With Moxie Miles: 5.00Saucony Fastwitch 6 2015 Miles: 5.00Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.000.000.0012.00

5:45am...slept in and went for a run after dropping Kami off at work.  8 miles with Moxie along Sunnyside.  (Ride 5)

Heading to Park City today to watch the kids race at the Park City Invitational.  4 miles sprinting around trying to catch the kids at different points on the course during the races.  They are fast! (Boost)

Runs With Moxie Miles: 8.00Addidas Boost Miles: 4.00Saucony Ride 5 2015 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

7:15am...7 miles from the hotel in Park City on a great trail.  Nice run this morning.  (Mirage) 

Heading home after shopping, lunch with Murphy's (Happy Birthday, Rob!) and seeing friends in Ogden.  (

Saucony Mirage 3 Gray Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

8am...5 miles with Moxie after the rain stopped. (Ride 5)

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

4:30am...5 miles with Moxie in between rain storms.  Taper week, planning on running the marathon Sunday.  (Mirage)

Busy but exciting first day on the new (and still old!) job today.

Runs With Moxie Miles: 5.00Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

4:45am...5 easy miles with Moxie. (Ride 5) 

Busy day today, maybe a run after work.

Runs With Moxie Miles: 5.00Saucony Ride 5 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.250.000.000.009.25

4:30am...5 good miles with Moxie.  Best I have felt on a early run in quite a while. (Mirage)

4.25 miles around the park on a cool, sunny day...really nice.  30 minutes, little over goal MP for this weekend. (Fastwitch)

Runs With Moxie Miles: 5.00Saucony Fastwitch 6 2015 Miles: 4.25Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

No run this morning. Feeling like a cold is coming on so I rested and stayed warm (31 degrees this morning).  Take the day off to be ready for Sunday's race.

2 miles running around at the Bob Conley Invitational to watch the kids. (Xodus)

Saucony Xodus 2011 Miles: 2.00
Comments
From Rob Murphy on Thu, Oct 06, 2016 at 21:23:37 from 24.10.247.181

Good luck Saturday and have fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

Drove to Boise with Justin. After resting at the hotel for a spell, Justin and I ran easy on the greenbelt for 4.25 miles on a beautiful evening.  Dinner at Bar Gernika afterwards with Erik T.  Good day except for the head cold and congestion coming on. (Tangent)

Saucony Tangent 4 2014 Miles: 4.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.001.500.005.00

Boise State University for most the day with Justin.  Cool school!

After resting, Justin and I went out for his workout.  Ran on the greenbelt then found a straight section for him to run his 0.4M intervals.  I ran 3 of them with him and jogged the rest.  He ran fast!  Then ran easy back to the hotel.  (Tangent)

Feel like crap and have a cough.  Glad I downgraded to the half...if even running that based on how I feel. 

Saucony Tangent 4 2014 Miles: 5.00
Race: City of Trees Half Marathon (13.1 Miles) 01:25:16, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0013.100.000.0014.10

I got up feeling terrible, hacked up a lung last night....after a cold pill and some coffee felt a little better and decided to go aheard and run since it was a glorious morning.

Started off easy and got into cruising pace and essentially ran the entire race varying only +/- 15 seconds per mile.  Ran steady.  Ran first three miles with a nice young guy then he pulled away (beat me by a minute for fourth) and finished right where I thought I would based on training, hammy/glute and missing a lung.

Long drive home...stiff legs. (Tangent)

Saucony Tangent 4 2014 Miles: 14.10
Comments
From Rob Murphy on Sun, Oct 09, 2016 at 19:18:57 from 24.10.247.181

Nice work Jeff.

Just noticing your "lift weights more" goal. Is that new? I'd love to chat with you about that someday.

From jtshad on Mon, Oct 10, 2016 at 07:54:12 from 173.198.176.201

Thanks. Not been too successful in the weights goal, try more over winter.

Coming up this weekend?

From steve ash on Mon, Oct 10, 2016 at 13:23:38 from 67.2.59.220

Congratulations Jeff. Not easy being sick and racing. Just got into weight lifting myself lately. I can definitely say that it has been a nice change from the usual mileage grind:)

From Jason D on Tue, Oct 11, 2016 at 15:56:37 from 24.127.111.174

Nice race, Jeff.

I'm partial to pull-ups and push-ups. My push-ups have been lacking lately.

From KristenRuns on Wed, Oct 12, 2016 at 20:42:51 from 72.229.111.241

Good job on fighting through. Hope you are feeling better!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

I slept in on this holiday off.  After taking kids to school, went for 3 miles at the park.  Still have this cold and hacking cough.  Only 3 miles, light headed at the end.  Home for a nap and a movie with Kami. (Mirage)

Saucony Mirage 3 Gray Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Sick as a dog.  No run just sleep today.

3 mile walk to get some fresh air and sunshine (get out of the bed cave).

Addidas Boost Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Feeling better but did not run in the sub freezing temps. Maybe at lunch.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Still battling this cold.  Planning on taking this week off and recovering from cold and resting glute/hammy (first time in a while).

3 miles on a nice evening after work just to get something in.  Feeling better and needed to get in a run after a busy workday.  (Mirage)

Runs With Moxie Miles: 3.00Saucony Mirage 3 Gray Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5:45am...7 miles on a nice morning with Moxie. (Mirage)

3 miles on a windy afternooon. (Guide 7)

Runs With Moxie Miles: 7.00Saucony Mirage 3 Gray Miles: 7.00Saucony Guide 7 2016 Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

7am...slept in.  Went out for 7 miles with Moxie then 3 more solo.  Nicer morning than expected. Starting to feel mostly over the cold.  (Guide)

Runs With Moxie Miles: 7.00Saucony Guide 7 2016 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Slept in and went for a run after church.  3 miles with Katelyn in the neighborhood, focusing on form.  Later, 3 miles with Justin going over form and strategy for the district race.  He is fit and ready to PR and help the team get the state berth. (Mirage)

Saucony Mirage 3 Gray Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Cold, windy, raining...no run. Rolled and did leg strengthen exercises which are helping with hammy.

5 miles in a cool windy day at lunch. (Ride 5)

Saucony Ride 5 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

4:45am...5 miles with Moxie on a cool morning. (Mirage)

2 miles after work.

Runs With Moxie Miles: 5.00Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

4:30am...6 miles on a pleasant but chilly morning with Moxie. (Guide 7)

3 miles in the neighborhood after work on a beautiful afternoon. (Mirage)

Runs With Moxie Miles: 6.00Saucony Mirage 3 Gray Miles: 3.00Saucony Guide 7 2016 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Too cold to go out this morning (26 degrees), so stretched, rolled and did leg exercises.

No time at lunch to run, left early to watch district XC race.  Ran ~2 miles at race then 4 more in 28 minutes when I got home. (Guide 7)

Saucony Guide 7 2016 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

5:30am...5 miles with Moxie on a cool morning.

3 miles after a long day (work sucked today, all else was really good). (Mirage)

Runs With Moxie Miles: 5.00Saucony Mirage 3 Gray Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

6:15am...10 miles easy with Moxie on a cool morning. (Altra Impulse)

2 miles warm up with Justin.  Was going to more to help him with his workout but had to cut it short as he was having calf/and achilles issues so we stop.  Will try for more later.  Heading to an open house for our friends' new CrossFit gym. 2.25 more miles waiting to do a workout then my first CrossFit workout: 400m/21 kettlebell swings/12 pullups three times.  Total time of 9:05. Fun but not changing my mind about running.  (Guide 7)

Runs With Moxie Miles: 10.00Altra Impulse Miles: 10.00Saucony Guide 7 2016 Miles: 5.00
Comments
From Jason D on Mon, Oct 24, 2016 at 19:55:06 from 24.127.111.174

That's some pretty serious pull-up-ing if you haven't been doing them or much other strength training! I was doing them daily but fell off, but got back on. 3 sets of 12 would not be easy.

Hope Justin is doing better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 miles on a beautiful afternoon!  Sore from the CrossFit workout yesterday. (Altra Impulse)

Altra Impulse Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4:15am...5 miles easy with Moxie on a cool and calm morning. (Mirage)

5 miles on a nice day at lunch. (Ride 5)

2 miles in the evening. (Guide)

Runs With Moxie Miles: 5.00Saucony Ride 5 2015 Miles: 5.00Saucony Mirage 3 Gray Miles: 5.00Saucony Guide 7 2016 Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

4:30am...5 miles with Moxie. 3 miles in the evening after a long day at work.  Beautiful weather. (Mirage)

Runs With Moxie Miles: 5.00Saucony Mirage 3 Gray Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

5:15am...really tired.  Nearly did not go out, went short on a cool but nice morning with Moxie. (Mirage)

6 miles on the greenbelt on a beautiful day at lunch. (Ride 5)

Runs With Moxie Miles: 3.00Saucony Ride 5 2015 Miles: 6.00Saucony Mirage 3 Gray Miles: 3.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:45am..5 easy miles with Moxie.  My hands were freezing by the end. (Mirage)

6 miles on a beautiful day at lunch...shirtless in later October! But...weather changes tomorrow (supposed to improve for state XC Saturday, I hope).  (Ride 5)

Runs With Moxie Miles: 5.00Saucony Ride 5 2015 Miles: 6.00Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

6:30am...7 miles with Moxie on a warm but rainy morning.  Busy weekend, family and friends coming in for Katelyn's confirmation and Justin's State XC rrace. (Guide 7)

Saucony Guide 7 2016 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

5am...8 miles with Moxie on a nicer morning than expected.  State XC meet today. (Mirage)

3 miles running around at state xc on the sloppy wet grass. (Guide)

Runs With Moxie Miles: 8.00Saucony Mirage 3 Gray Miles: 8.00Saucony Guide 7 2016 Miles: 3.00
Comments
From Mike M on Sat, Oct 29, 2016 at 09:40:18 from 70.126.44.57

Did you go watch the XC meet? Are those still as fun to watch as I remember? How'd your kids do?

From jtshad on Sun, Oct 30, 2016 at 06:52:15 from 173.198.176.201

Yes, beautiful day but soggy and spongy course made the running a bit tough for the kids. Nerve wracking but fun to watch the kids compete so hard!

Justin finished 35th overall and was the third place runner on his team. The team just missed the podium.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

6am...5 easy miles with Moxie on a nice morning. Katelyn's confirmation today!

3 miles around the greenbelt with visitors after reception. (Guide)

Runs With Moxie Miles: 5.00Saucony Guide 7 2016 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off, not feeling so hot.  2 mile walk with Kami in the evening.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Slept in, feeling much better. Will try to run at lunch.  About 5 miles with Jose helping him some tips for his race this weekend. (Ride 5)

Saucony Ride 5 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

4:30am...5 miles with Moxie on a cool morning. Busy couple of days at work coming up. (Guide)

Runs With Moxie Miles: 5.00Saucony Guide 7 2016 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

4:45am...5 miles with Moxie. (Mirage)

Runs With Moxie Miles: 5.00Saucony Mirage 3 Gray Miles: 5.00
Comments
From Mike M on Thu, Nov 03, 2016 at 07:33:59 from 168.213.5.107

Now THAT'S a long run :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

6:30am...5 miles with Moxie on a cold morning, still wore shorts! (Mirage)

5 miles on a beautiful afternoon, shirtless!  (Altra Impulse)

Bought Kami a fat bike to ride with friends this winter!

Runs With Moxie Miles: 5.00Altra Impulse Miles: 5.00Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.002.000.000.0017.00

6:15am...5 miles on a cool morning with Moxie. Then I dropped her off, fueled then took Justin to run with Paytin.  I went back out solo then ran into Justin and Paytin and ran some with them.  Another 6 miles for 11 miles total. (Guide)

3 miles in the neighborhood after doing some yardwork just to enjoy the weather...beautiful!

3 more miles with Katelyn helping her do an interval workout (500m/700/900/1100). She did great! (Impulse)

Runs With Moxie Miles: 5.00Altra Impulse Miles: 3.00Saucony Guide 7 2016 Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles in the afternoon in 42 minutes.  Nice morning watching the marathon and hanging out with family before meeting friends at our small group Bible Study.  Ran while the kids were at youth group.  Good day! (Fastwitch)

Saucony Fastwitch 6 2015 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

No run in the morning, too busy with getting family ready.  6 miles at lunch on the greenbelt on a beautiful morning! (Ride 5)

Saucony Ride 5 2015 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:30am...5 miles with Moxie on a cool morning. (Mirage)

5 miles on a beautiful day at lunch with DanS (first time running with him in a while!).  (Ride 5)

Runs With Moxie Miles: 5.00Saucony Ride 5 2015 Miles: 5.00Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4:45am...6 easy miles with Moxie on a nice morning. What an evening last night. (Guide)

Runs With Moxie Miles: 6.00Saucony Guide 7 2016 Miles: 6.00
Comments
From Jon on Thu, Nov 10, 2016 at 15:54:01 from 96.33.87.148

Elections are nothing if not entertaining.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Day off.  Waited and went out in the beautiful weather, 13 miles mostly without a shirt...on November 10!  (Fastwitch)

Saucony Fastwitch 6 2015 Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Dropped kids off and school, ran few errands then ran home from one of the stops.  9 miles winding through town.  Stopped at my old elementary school to be part of veteran's day program.  Heading to Boise for Nike Cross Northwest...go Tigers XC!  (Altra Impulse)

Thanks to all our veteran's who have served our country and put their lives on the line for all of us.

Altra Impulse Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

6:00am...6 miles in the dark from the hotel on a nice morning.  Due to the lights from the cars, I ran into a bush and tripped on the sidewalk, so...

Mixed day at Nike Cross.  Beautiful weather, but not the best running performances (shout out to Zach for a strong run).

Tired and drained, just vegged with family at the hotel for the evening.

Saucony Guide 7 2016 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

7am...6.5 miles with Erik T. before breakfast and heading home.  Nice to catch up with Erik.  A repeat performance of last year with family...BS! (Guide)

Saucony Guide 7 2016 Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

4:40am...5 easy miles with Moxie on a nice morning. Cool supermoon! (Mirage)

6 miles at lunch on a nice day, the second half with DanS. (Ride 5)

2 miles after work before Men's Bible study.

Runs With Moxie Miles: 5.00Saucony Ride 5 2015 Miles: 6.00Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:45am...5 miles with Moxie on a nice morning, probably last one as winter weather is approaching. (Mirage)

6 miles on a beautiful day at lunch. (Ride 5)

Runs With Moxie Miles: 5.00Saucony Ride 5 2015 Miles: 6.00Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took the morning off and got busy at work for lunch.  Day off unless I sneak in a run tonight. No run but great Bible study tonight.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:30am...5 miles on a cold windy morning with Moxie. I think the Mirage shoes are done. (Mirage)

5 miles on a cool and windy day at lunch. (Ride 5)

Runs With Moxie Miles: 5.00Saucony Ride 5 2015 Miles: 5.00Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Slept in on my day off.  Had a couple hours of work calls, then went to coffee with Dad.  Afterwards a 6.5 mile run down to the river and through SRL and back on a nice but cool day (still ran in shorts!).  (Altra Impulse)

Altra Impulse Miles: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

6:30am...7 miles with Moxie on a cold morning. (Guide)

Went to Men's group at church...what a bust.  Did so yardwork/cleanup.  So frustrated that I headed to the gym to do weights with Kami then ran 5 miles outside in the nice weather.  (Mirage)

Runs With Moxie Miles: 7.00Saucony Mirage 3 Gray Miles: 5.00Saucony Guide 7 2016 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

6:15am...5 miles with Moxie before church. (Mirage)

2 miles after our small group Marriage study on a nice afternoon.

Then, tragedy today.  A good friend and fellow athlete killed herself today, we are heartbroken for ourselves and our community, but even more for her husband and two daughters.  Please, as a person who has faced the darkness of depression, I urge you all to pay attention to others and reach out even when it feels uncomfortable or prying.  A hand may be all someone needs, or even has, to help them.  Always rest assured that God is there for you and you cannot out sin his grace or can be in a dark place where his light cannot overcome. 

God bless you Amy, we will miss you.

Runs With Moxie Miles: 5.00Saucony Mirage 3 Gray Miles: 5.00
Comments
From shellberns on Mon, Nov 21, 2016 at 15:18:11 from 108.26.201.63

I'm so sorry, Jeff.

From Jon on Mon, Nov 21, 2016 at 18:17:05 from 96.33.87.148

Wow, that's sad! And leaving behind a family like that- rough.

From Mark on Tue, Dec 13, 2016 at 08:19:23 from 24.129.132.75

Jeff, was sorry to hear about this. Saw this post a little while ago and meant to comment on it. These things are so hard for everyone. I know you do your best to reach out to those around you, can't thank you enough for the times you've reached out to me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4:45am...6 miles with Moxie on a nice morning.  Just trying to process yesterday's tragedy. (Guide)

No lunch run, did not feel like running in cold and rain. Just getting through the day.

Runs With Moxie Miles: 6.00Saucony Guide 7 2016 Miles: 6.00
Comments
From Jon on Mon, Nov 21, 2016 at 18:18:04 from 96.33.87.148

So my wife and 2 kids will be in IF for a week starting tomorrow. Sadly, I'll be with the other kids in SC, so I can't join you for a run. Although, given the freezing temps there, maybe I'm not tough enough anymore.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4:30am..6 miles with Moxie on a surprisingly nice morning. (Guide)

Swamped at work and with personal challenges, so no run at lunch.

Runs With Moxie Miles: 6.00Saucony Guide 7 2016 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4:30am...6 miles on a nice morning. (Mirage)

Runs With Moxie Miles: 6.00Saucony Mirage 3 Gray Miles: 6.00
Comments
From Jason D on Thu, Nov 24, 2016 at 11:09:49 from 70.210.78.142

Happy Thanksgiving, Jeff. Best wishes to you, Kami, and the kids.

From jtshad on Thu, Nov 24, 2016 at 12:49:43 from 173.198.176.201

Happy Thanksgiving to you and Megan as well. I hope you are truly seeing God's blessings in your life.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Happy Thanksgiving!  Got up and prepared all the fixing for dinner then went out for a run on a beautiful day at 11:30 for 5 miles. Came back and picked up the family for 3 more to finish with 8 miles.  Now to indulge a bit!  (Altra Impulse)

Runs With Moxie Miles: 3.00Altra Impulse Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Got up at the normal time then headed out to the stores for some items for Christmas and saved lots of $$$.  Went out for a run in the neighborhood with Kami on her fat bike for 6 miles in beautiful weather.  (Guide)

Saucony Guide 7 2016 Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

5:30am...8 miles on a cool calm morning with Moxie.  (Guide)

Sad day today as we remember our dear friend Amy at her Celebration of Life.  I am honoted to have been asked to give a Christian faith talk at the memorial.  We miss you Amy but celebrate that you are in the presence of Jesus. 

Runs With Moxie Miles: 8.00Saucony Guide 7 2016 Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

7:15am...5 miles easy with Moxie before church.  (Mirage)

Runs With Moxie Miles: 5.00Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

My leg hurt this morning and I did not feel well, so I skipped the run in the cold wind and did some weights/rehab exercises at home.  Will try to get a run in at lunch in the snow.

5 miles at lunch, first snow run of the year.  This run was off from the start.  Felt like I was out of fuel, light headed and had to stop and walk a couple of times. Got it done...maybe should not have started. (Ride 5)

Saucony Ride 5 2015 Miles: 5.00
Comments
From Jon on Mon, Nov 28, 2016 at 10:24:43 from 96.33.87.148

Snow!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

4:30am...been awake since 1:30. Dozed on and off til 4am then just got up to run. Busy day at work.  5 miles with Moxie in the cold. (Mirage)

Runs With Moxie Miles: 5.00Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

A full night of sleep last night!  Got out for 5 easy miles with Moxie this morning. (Mirage)

6 miles in the snow at lunch with DanS.  Nice to have company, but a pretty crappy run. (Ride 5)

Runs With Moxie Miles: 5.00Saucony Ride 5 2015 Miles: 6.00Saucony Mirage 3 Gray Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5 miles with Moxie in a good snow. (Guide)

5 miles in the cold windy conditions at lunch.  Snowed but the path was mostly cleared off. (Ride 5)

Runs With Moxie Miles: 5.00Saucony Ride 5 2015 Miles: 5.00Saucony Guide 7 2016 Miles: 5.00
Comments
From Mike M on Sat, Dec 03, 2016 at 07:36:36 from 70.126.44.57

First real snow for you guys?! It's still 80 here :)

From jtshad on Sat, Dec 03, 2016 at 08:19:56 from 173.198.176.201

Yeah, first snow at the end of November early December in Idaho...very unusual! Welcome home.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

6am...8 miles with Moxie on a cold morning. (Mirage)

Runs With Moxie Miles: 8.00Saucony Mirage 3 Gray Miles: 8.00
Race: Christmas Gift 5k (3.11 Miles) 00:19:15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.003.110.000.0011.11

6:30am...6 easy miles with Moxie, lots of other runners out on the Sunnyside path today.  Heading to the Christmas Gift 5K to run to honor our friend Amy. (Guide)

We all went down to participate in the Christmas Gift 5k put on by Gray at Bill's Bike and Run.  Before the event started, I gave a prayer to remember Amy Thorne, had a moment of silence then release purple baloons to memorialize her.  It was a cold and breezy day.  Justin, Matthew and I all took off at the front of the race running at marathon pace.  At mile 1, Justin had a bit of a lead but then his leg started hurting and I pulled ahead.  From 1.25 on, I was running along with Justin and Matthew just behind.  At the finish line I was up by about 10 seconds.  As I turned to the finish, I stopped, kneeled, said a prayer and stepped off the course in memory of Amy Thorne not finishing her race.  Matthew and Justin came through for 1-2.

Stayed around and talked to lots of friends and remembered Amy with all the people runinng in the matching shirts we had made to honor her.  A good day.  

Katelyn and I started running home, she ran a mile then caught a ride and I ran another mile home solo.  

Runs With Moxie Miles: 6.00Saucony Guide 7 2016 Miles: 11.11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

5:30am...8 miles with Moxie in nice weather before going to church to serve at the brunch during the cantata.  (Mirage)

Runs With Moxie Miles: 8.00Saucony Mirage 3 Gray Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Slept in and went out a bit late. Only 4 miles due to time and a twingy knee.  More later if time allows. (Mirage)

5 miles on a cold but sunny day at lunch. (Ride 5)

Runs With Moxie Miles: 4.00Saucony Ride 5 2015 Miles: 5.00Saucony Mirage 3 Gray Miles: 4.00
Comments
From Mike M on Tue, Dec 06, 2016 at 06:34:26 from 168.213.5.107

Congrats on 3,000!!!

From jtshad on Tue, Dec 06, 2016 at 13:59:31 from 141.221.191.225

Good yearly milestone...used to be 3500 but injury, getting old and tired has reduced it this year.

You are on track for a good year as well!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Slept in this morning, no run.  I was going to try to run at lunch and preempted with lots of issues at work.  Unplanned day off (maybe try to go after work...).  3 miles after work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Tired, twingy knee and really cold outside...skipped the run and slept in. 

After a lot of stuff at work, snuck out for a lunch run.  5 miles in sun but cold.  Not ready for frigid cold conditions. (Ride 5)

Saucony Ride 5 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Too cold to run outside, and did not feel like driving to the gym.  I did rehab, stretching and situps/pushups this morning after some lengthened prayer and devotion time.  Try to run at lunch.

Slammed today, no lunch run and retirement drinks for a friend after work...day off.

Comments
From Rob Murphy on Thu, Dec 08, 2016 at 14:52:42 from 163.248.33.220

I think we're the ones that need to retire!

From jtshad on Fri, Dec 09, 2016 at 18:30:51 from 173.198.176.201

Definitely! 8 more years.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

6am...6 miles with Moxie through the neighborhood, then 1 mile more after dropping her off. (Guide)

3 miles later in the day after errands.  Then 4 more miles in the dark and snow before the Board of Directors meeting for a local charity. (Xodus) 

Runs With Moxie Miles: 6.00Saucony Xodus 2011 Miles: 4.00Saucony Guide 7 2016 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

Rain, slush, ice, wind combo outside this morning, so I decided to do the first TM run of the winter after dropping Justin off to take the ACT.  11.25 miles in 1:10...first 5K slow (20:30), next 5k faster (17:20), slow 5K (20:10), then the last 2 miles easy.  Got me motivated to do the gym again this winter.  (Altra Impulse)

Altra Impulse Miles: 11.25
Comments
From KristenRuns on Sun, Dec 11, 2016 at 18:30:02 from 72.229.111.241

Nice work. You are going to need a good playlist!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.110.000.000.003.11

Slept in this morning.  Did some Christmas prep stuff then went to the gym with my family.  5k on the treadmill before our potluck this afternoon. (Fastwitch)

Saucony Fastwitch 6 2015 Miles: 3.11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Legs fried and very twingy knee this morning so I did not get up to run today.  Situps/pushups and stretching before work. No lunch run as I took my team out for a holiday lunch and staff meeting.

4 miles after work at the gym.  Legs and knee still aching. (Fastwitch)

Saucony Fastwitch 6 2015 Miles: 4.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Still sore, tired and legs tweaked.  No run, stretching, rehab leg exercises (bridge, pistol squats, one leg bend over rows), pushups and situps.

What the heck...legs are still trashed from a ok workout on Saturday?!? Worse that after a marathon.  5 miles on a cool clear day before storms roll in. VERY slow and sore. (Ride 5)

Yoga with Kami tonight at Alana's class.  This was really good and felt great.  Didn't even embarass myself as a runner doing yoga.

Saucony Ride 5 2015 Miles: 5.00
Comments
From Jon on Wed, Dec 14, 2016 at 17:40:28 from 96.33.87.148

Usually my short running shorts is what might embarrass me at yoga.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.203.002.000.006.20

4:45am...10K on the treadmill at the gym in 40:30 (6:30ish average).  Legs are feeling better. (Altra Impulse)

Altra Impulse Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I got no sleep last night....skipped a work trip to Boise as I was just not up for it.  Did some weights at home (pushup, situps, legs) then went for 5 mile run with Moxie is the snow. Then into work a bit late this morning. (Xodus)

5 miles in the neighborhood after work....in the rain! (Mirage)

Runs With Moxie Miles: 5.00Saucony Xodus 2011 Miles: 5.00Saucony Mirage 3 Gray Miles: 5.00
Comments
From Logan Fielding on Thu, Dec 15, 2016 at 19:14:43 from 96.60.14.146

Hope all is well with you and the family.

From jtshad on Fri, Dec 16, 2016 at 20:51:24 from 173.198.176.201

Thanks Logan. We are well. Hoping you and your family are doing good too.

Merry Christmas to you all!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.203.002.000.006.20

5:30am...10K on the treadmill at the gym before a busy day getting Christmas stuff accomplished.  It was raining when we went to the gym...then we were hit with a blizzard that dumped a foot of snow on us today.  (Altra Impulse)

Altra Impulse Miles: 6.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.002.500.007.50

Beautiful sunny day outside...but -13 degrees.  Headed to the gym with my family.  7.5 mile progression run on the TM n 48:30.  Felt good. Now for a day of holiday cheer and chores. (Fastwitch)

Saucony Fastwitch 6 2015 Miles: 7.50
Comments
From Rob Murphy on Sun, Dec 18, 2016 at 20:08:54 from 97.106.149.239

-13, really?

From jtshad on Mon, Dec 19, 2016 at 07:54:27 from 141.221.191.225

Really. -8 this morning. Supposed to warm up this week with lows in single digits. I live in the tundra.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off.  Very stiff neck and just not feeling it today. 

My mom's birthday today...also 60 years since she immigrated to the USA from Hungary.  Good times to celebrate.

Comments
From RileyCook on Tue, Dec 20, 2016 at 14:11:34 from 73.3.122.191

I didn't realize your mother was from Hungary. I served an LDS mission in Hungary and absolutely love it over there. Does she make traditional Hungarian food? Good stuff.

From jtshad on Tue, Dec 20, 2016 at 14:49:17 from 141.221.191.225

Yes, she still makes some traditional dishes. Paprikash, goulash, Gesztenyepüré, Töltött Paprika (not a favorite of mine) are some of her more regulars. Also some amazing Hungarian pastries (linzer cookies, Kolaches, dobash tortes).

From RileyCook on Fri, Dec 23, 2016 at 09:52:19 from 172.58.33.68

Toltott paprika was actually one of my favorites! I love the Paprikas csirke too. I wish I knew how to make those dishes well. I've tried a few times but can't come anywhere near the authentic taste.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.203.001.001.008.20

Still had a stiff neck this morning, -8 outside, nearly skipped. Had a cup of coffee then went to the gym for a 10K in 40:30.  Glad I ended up getting off my duff. (Altra Impulse)

2 miles after work.

Altra Impulse Miles: 6.20
Comments
From KristenRuns on Mon, Dec 19, 2016 at 18:23:07 from 72.229.111.241

You've been hitting some rough patches in the last month. I hope things are getting better for you. Looks like your running is getting back on track, despite unbelievably cold temps!!

From jtshad on Tue, Dec 20, 2016 at 07:08:43 from 141.221.191.225

Just getting old with lots of miles! :) Other priorities have not helped either. Still over 3000 miles so I will count it as a good year. Thanks for the note.

Merry Christmas! Have fun enjoying the sights and sounds of NYC for the holidays! Planning on Times Square for New Year's?

From KristenRuns on Tue, Dec 20, 2016 at 19:32:14 from 72.229.111.241

Nice job on 3k miles. It's amazing that you stay healthy enough to do that year to year! Will not be going to Times Square for new years. Better viewed on TV - like football! I get enough of crowds on a daily basis on the subway!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.223.001.001.0011.22

4:45am...10K on the treadmill at the gym in 39:22.  Felt ok, but I think the Fastwitch are now dead. Last day of work for 2016!  (Fastwitch)

5 miles at lunch in a balmy 20 degrees.  Snow and ice covered pathways, went slow. Left ankle and knee tweak.  Time to retire Ride's too. (Ride 5)

Saucony Fastwitch 6 2015 Miles: 6.20Saucony Ride 5 2015 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Slept in on my first day of vacation...ok only to 5am.  Ran some errands early and took care of sick kids.  Went out in the sunshine and 25 degree weather on snowy/slushy/icy pathway for 7 miles.  Good to be outside but the conditions were slow. (Xodus)

Saucony Xodus 2011 Miles: 7.00
Comments
From Jon on Thu, Dec 22, 2016 at 15:03:48 from 96.33.87.148

Sleeping in till 5 am- that sounds like the Jeff I know!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Slept in a bit then did some Christmas preparation before heading to a funeral for a friend's mom who was a great lady.  Second funeral in a month for someone passing away from a brain related issue. Sad.  Funeral talks stressed making relationships right...have a couple I need to contiue to work on.

After lunch, went out for a 5 mile run in the neighborhood in 15 degrees (and sun!) with Kami riding her new fat bike.  She loved it! Good time with my wife. (Xodus)

Saucony Xodus 2011 Miles: 5.00
Comments
From KristenRuns on Thu, Dec 22, 2016 at 19:50:18 from 72.229.111.241

Sorry to hear about your friend. That's a good reminder about making relationships right, thanks for that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

6:30am...7 miles on the TM at the gym.  Pretty hard 10K in 39:25 (6:20 pace) and a cool down.  Twingy left knee the last couple of days. (Altra Impulse)

Altra Impulse Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

6am...4 miles with Moxie along the path on Sunnyside.  I dropped her off then went back out ot meet Curt and Stewart for a run through SRL and back.  Another 8 miles for 12 total for the day.  (Xodus)

Merry Christmas to the FRB!

Runs With Moxie Miles: 4.00Saucony Xodus 2011 Miles: 12.00
Comments
From Mike M on Mon, Dec 26, 2016 at 12:59:29 from 65.96.104.13

Merry Christmas!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Snowed in!  Lots of shoveling and playing in knee deep snow!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.223.001.001.006.22

Went to the store early then did some chores before taking the family to the gym.  10K in 39:15 on the treadmill.  Afterwards a date with Kami to see "Arrival".  Not as good as I had heard. (Altra Impulse)

Altra Impulse Miles: 6.22
Comments
From Jon on Mon, Jan 02, 2017 at 07:17:07 from 96.33.87.148

So would you recommend seeing Arrival? Wait for Netflix? Or not at all?

From jtshad on Mon, Jan 02, 2017 at 10:55:38 from 173.198.176.201

It was ok, good NetFlix rental. If your wife is like mine, she will likely fall asleep quickly during the time snuggling on the couch during this one in particular.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.223.001.001.0011.22

10K on the treadmill at the gym in 39:30 (6:21).  Cold outside again. (Fastwitch)

5 miles of cross county skiing at the park with Kami.  If we have to have snow, might as well use it.

Picked up my parents from their return bus trip to Boise.  Then had a crappy end to the day.

Saucony Fastwitch 6 2015 Miles: 6.22
Comments
From Rob Murphy on Tue, Dec 27, 2016 at 17:25:18 from 12.187.191.187

I tried XC skiing once and wasn't coordinated enough.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Was awakened at 4:30 by the snow plows clearing the streets in our neighborhood.  Chilled for a bit then went for a run in the neighborhood with Moxie and Kami on her fat bike.  7 miles meandering on the icy (but no longer clogged with snow) streets. Got home and found a car high centered in the driveway then a backed up and overflowing toilet upstairs.  (Guide 7)

4 miles of XC skiing at the park with Kami.  Beautiful sunny day...needed it because I feel like SAD is starting to sink in. 

Runs With Moxie Miles: 7.00Saucony Guide 7 2016 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took the day off from running and lifted at the gym with my family instead.  Felt good to rest the legs after the past two days of XC skiing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.003.002.220.006.22

10K on the treadmill at the gym in 38:43 (6:13 avg) for a good hard run this morning (too cold outside). (Fastwitch)

Saucony Fastwitch 6 2015 Miles: 6.22
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

7 miles in a balmy 16 degrees and fog outside with Moxie, the frost covered dog.  (Guide 7 2016)

Then home for a bit to wake up the kids and head to the gym for a run on the treadmills.  4 miles in 26:15. (Fastwitch)

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 2007-2015: 31,238 miles (2,963 - '07, 3706 - '08, 3760 - '09, 3659 - ‘10, 3725 - '11, 3468 – ’12, 3256 – ’13, 3395 – ’14, 3306 – ’15)

Mileage to date 2016: 3,171 miles (12/31/16).  Ran the equivalent distance from Yakima, WA to Miami, FL!

Total lifetime miles: 41,287 miles

Runs With Moxie Miles: 7.00Saucony Guide 7 2016 Miles: 7.00
Comments
From Donald Davis on Sat, Dec 31, 2016 at 11:25:55 from 192.225.188.18

One day you'll have run to the moon! (250,000 miles)

From Zack on Sat, Dec 31, 2016 at 11:47:39 from 63.248.225.238

Dang! That's a lot of miles!

From shellberns on Sat, Dec 31, 2016 at 12:25:32 from 108.26.198.31

Wow. Way to be awesome, Jeff! You're an inspiration to so many.

From Rob Murphy on Sat, Dec 31, 2016 at 21:23:01 from 24.10.247.181

Solid once again. I've never hit 3,000 miles for a year - even in college. Whenever 'm on track for it I get injured.

From Jon on Mon, Jan 02, 2017 at 07:17:24 from 96.33.87.148

Mr. Consistency

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2928.67207.7131.034.003171.41
Addidas Boost Miles: 83.30Saucony Ride 5 2015 Miles: 759.25Runs With Moxie Miles: 1119.10Brooks Launch 2 Black 2015 Miles: 173.00Saucony Fastwitch 6 2015 Miles: 365.60Saucony Xodus 2011 Miles: 54.50Saucony Tangent 4 2014 Miles: 98.15Altra Impulse Miles: 573.99Saucony Mirage 3 Gray Miles: 737.80Vibram Five Finger Bikila Miles: 11.00Saucony Guide 7 2016 Miles: 154.61
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