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Provo Half Marathon

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Location:

Lehi,UT,

Member Since:

Jul 19, 2008

Gender:

Male

Goal Type:

Other

Running Accomplishments:

PRs

2015 St. George Marathon (2:44:11)

2014 Hobble Creek Half (1:17:18)

Short-Term Running Goals:

Goals

  • 5K - 16:59
  • 1/2 Marathon - Sub 1:17:00
  • Marathon - 2:45:00 

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Miles:This week: 21.05 Month: 143.85 Year: 369.15
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Zoom Pegasus 36 Blue Lifetime Miles: 226.45
Pegasus Turbo 2 ( Dark Green) Lifetime Miles: 185.75
Pegasus 37 Black Lifetime Miles: 210.40
Nike Pegasus 38 Orange Lifetime Miles: 411.60
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Vaporfly Green Lifetime Miles: 49.35
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Asics Novablast 3 (white) Lifetime Miles: 126.40
Pegasus 37 (Gray) Lifetime Miles: 16.80
Total Distance
2158.90
#1 Wave Rider 10 Miles: 202.56#2 Wave Rider 10 Miles: 422.94
Total Distance
14.79

6.0 on the treadmill in the morning.

8.79 in 1:04:30 outside.  This is the first run outside in about 3 weeks and it was great.  Felt good.  Kept a good pace.  Overall pace was about 7:20/mile.  Several mile were under 7:00.

Total Distance
5.00

5.0 on the treadmill.  Rough one this morning.  The extra miles yesterday took their toll on me this morning.

Total Distance
13.00

13.0 total on the treadmill.

Did 10 and then lifted for 40 minutes.  Then did an additional 3.  This was a big week for me as far as miles go, but the treadmill just doesn't feel the same as when I'm out on the road. 

Total Distance
5.00

5.0 on the treadmill

Total Distance
10.00

5.0 on the treadmill.  Played basketball last night and I always have a hard time the day after I play.

5.0 in the evening on the treadmill

Total Distance
5.30

5.3 on the treadmill.

Total Distance
2.00

2.0 after lifting weights in the evening.

Total Distance
15.41

8 on the treadmill

7.41 outside.

Kept an 8 minute/mile pace on the treadmill and then a 7:40 pace outside.  Just happy to get some miles. 

Comments
From Ericka on Tue, Jan 13, 2009 at 01:58:30

8 miles on the treadmill is impressive, I think I would die of boredom.

Total Distance
5.25

5.25 on the treadmill.

Total Distance
6.00

6.0 on the treadmill

Total Distance
5.00

5.0 on the treadmill.

Total Distance
5.00

5.0 on the treadmill

Total Distance
15.14

10.0 on the treadmill.

5.14 on the road.  Averaged 7:49 pace and that was with a 9:32 3rd mile.

Total Distance
5.25

5.25 on the treadmill

Total Distance
5.00

5.0 on the treadmill.  My body has been feeling better lately while running.  Went through a stretch there where I just couldn't get going.  Just trying to bide my time until the weather gets warm enough to run outside in the early mornings.  Hopefully in February it will be warm enough.

Comments
From Ericka on Wed, Jan 21, 2009 at 16:36:54

Good to see your runs are feeling better. I agree with the warmer weather. I'm sooo sick of the treadmill and I'm an old lady when it comes to running in the cold.

Total Distance
5.25

5.25 on the treadmill.

Total Distance
5.00

5.0 on the treadmill

Total Distance
5.25

5.25 on the treadmill.

I'm having thoughts of maybe doing my run outside tomorrow morning.  It was certainly warm enough this morning, and I beleive it is suppose to be similar tomorrow.  Hopefully the wind and rain will hold off.

Total Distance
16.17

16.17 miles in 2:16:16

Ran the whole thing outside with Mark.  First time I've run this far outside in several months.  It was a bit rough, probably because I lifter weights last night, and am not use to the road.  In the fall time I was doing 16 miles in around 2:08; so I have some work to do.

Total Distance
5.00

5.0 on the treadmill.  A little sore from the run on Saturday, but felt pretty good overall.

Comments
From Bec on Mon, Jan 26, 2009 at 10:50:56

Hey, I have seen you at the Legacy Center running. You are fast! Good luck with the races this year.

From Jeff on Mon, Jan 26, 2009 at 14:27:43

Thanks. You'll have to say hi sometime at the Legacy Center.

Total Distance
5.31

5.31 on the treadmill.  One of the best runs I've had on the TM.  Was able to keep the pace up and just felt good.

Total Distance
5.00

5.0 on the TM

Total Distance
5.00

5.0 on the TM.  Took it easy today.

Total Distance
5.00

5.0 on the TM

Total Distance
15.04

15.04 miles in 2:04

It was all outside with this run and Mark and I started at 5:45.  I was good for about the first 10 miles, and then I froze.  It was miserable at the end.  I can't run this far again when it is this cold. 

Comments
From Bec on Mon, Feb 02, 2009 at 10:34:07

Nice work, you guys did that pretty fast too. 5:45? Was it even light when you finished?

From Jeff on Mon, Feb 02, 2009 at 10:55:43

Thanks. Yeah, it was light, but is was so cold at the end. We went too far. 10-12 miles would have been perfect.

Total Distance
5.10

5.10 on the tm

Total Distance
6.67

6.67 in 50:16

7:32 pace

Ran outside this morning.  It wasn't too cold.  Decided not to look at my watch and just run how I felt.  Most of my miles were right around 7:25. 

Total Distance
6.65

6.65

Same route as yesterday, but without the Garmin.  It's nice to be outside, but I think it is suppose to snow in the next couple of days, so I'm trying not to get use to it.

Total Distance
8.00

5.0 on the TM

3.0 on the TM in the evening. 

Total Distance
16.48

16.48 in 2:20:32    Average pace of 8:32

Ran with Mark.  It was like ice skating for the first part.  We had to take it pretty slow for a while.  We ran towards Alpine.  We made it pretty far, up by the Alpine Country Club on the Alpine Highway.  The wheels came off a bit during the last 2.5 miles.  We ended up walking and jogging quite a bit.   

Comments
From Ericka on Sat, Feb 07, 2009 at 20:15:07

WOW! Good job today boys :)

Total Distance
6.00

6.0 on the TM

Felt pretty good today.  Was pretty sore yesterday, but I don't think it was from the long run on Saturday.  The basketball and weight lifting are what kill me.

Total Distance
6.00

6.0 on the TM

Total Distance
5.00

5.0

I'm not entirely sure this is the mileage for today because I was stuck on the track at the gym.  None of the treadmills were opening up. 

Comments
From Bec on Thu, Feb 12, 2009 at 11:28:20

That would be truth about the Legacy Center. I swear that place is crowded by 5:30 am.

Total Distance
6.00

6.0 on the TM

Total Distance
5.00

5.0 on the TM

Total Distance
15.00

12.0 on the TM in the am.

3.0 on the TM in the pm after lifting. 

Total Distance
10.50

7.0 on the TM this morning.

3.5 on the TM in the evening after lifting weights.

Total Distance
4.50

I'll call it 4.5 miles today.  I couldn't get a treadmill at first, so I had to run around the track for a bit.  Then I did about 4.10 on the treadmill.

Total Distance
5.00

5.0 on the TM

Total Distance
5.50

5.50 on the TM

Total Distance
5.10

5.10 on the TM.

One of my best runs on the treadmill.  I ended up talking to the person next to me for almost the entire run.  It made things go by so fast, and it helped me forget about the faster pace I was going.

Total Distance
20.03

20.03 at 8:19 mile/minute pace.

First 17 miles were pretty good.  I was clipping along at a 8:00 pace for the first 17, and then the wheels fell off a bit.  I probably should have stuck with 18 or so, but it feels good to have pushed myself pretty good.

Will play b-ball and lift later today.

Comments
From Bec on Sat, Feb 21, 2009 at 14:48:31

Great run today. Nice pace. Those miles are stacking up, good for you!

From Jeff on Sat, Feb 21, 2009 at 15:43:10

Thanks. I should have run with your group today. I was on the JRP for most of my run this morning. I must have crossed paths with some of your group because there were a lot more runners out there than I expected.

From Bec on Mon, Feb 23, 2009 at 11:56:59

You are right, there were a lot of runners out on the trail. Next time we go out there, I will let you know.

Total Distance
6.50

6.50 on the TM

Total Distance
7.16

7.16 miles outside in 55:14.  7:43 pace.

Total Distance
6.25

6.25 miles outside in 47:05. 7:32 pace.

Signed up for the Olathe, KS marathon which is on March 28.  It is right outside Kansas City and I'll be running with two brothers.  The plan is to take it easy and for this marathon and stick with my brother Steve, since this is his first one.

Comments
From Bec on Wed, Feb 25, 2009 at 14:51:59 from 205.123.38.69

That marathon sounds like fun, well as fun as a marathon can get. You are lucky that you get to run with your brothers. Good luck with that!

Total Distance
6.01

6.01 in 48:37. 8:05 pace.

Tried to slow things down today, and will do the same tomorrow and maybe even Saturday.  My body has not responded well to the 20 mile run last Saturday.  Lots of soreness and pain.

Total Distance
5.50

5.50 on the TM.

Total Distance
13.00

8.5 on the TM in the morning.

4.5 in the evening on the TM

Total Distance
4.00

45 minutes on the elliptical.  I will call it 4 miles equivalent running.  I have a lot of pain in my lower right abdomen over the past week.  I've had some pain there for quite a few months, but it has gotten worse over the last week since I did the 20 mile run a week ago last Saturday.  I am going to take it a bit easy this week to see if I can't get it feeling better.

Total Distance
8.00

8.00 in 58:59 outside.  7:22 pace

Nice morning.  Taking the last 2 days really helped me feel good for a while.  The first 5 miles felt good, the last 3 felt ok. 

Total Distance
5.05

5.05 on the treadmill

Comments
From Bec on Thu, Mar 05, 2009 at 12:21:51 from 205.123.38.69

The group is running on the JRP this Saturday. They are starting at 7:30, but I will be starting earlier. They run between 14-22 miles. Meet at the steel bridge if you are interested. There are a few different paces they run.

From Jeff on Fri, Mar 06, 2009 at 13:58:24 from 158.140.1.28

Thanks for the info. Don't know if I'll make it this week, but let me know when you do it again.

Total Distance
10.00

10.0 in 1:16:17 outside. 7:37 pace.

Ran a bit further this morning with Mark.  A bit cold, but not too bad.  Felt better than I anticipated.

Comments
From Ericka on Sat, Mar 07, 2009 at 12:46:55 from 76.8.200.240

Nice run! That stinks that your having pain. Is it feeling any better?

Total Distance
18.23

8 miles in the morning on the treadmill.

10.23 miles outside in the afternoon.

Overall this is the best I've felt in quite a while. 

Total Distance
8.00

8.0 on the TM.

Total Distance
7.25

7.25 on the TM

Total Distance
5.25

5.25 on the TM

Total Distance
12.23

10.23 outside in around 1:18.  Would have been around 2 minutes faster, but had to stop at the restroom real quick.  

2.0 on the TM after lifting a bit.  

Went to the doctor today.  No hernia.  He said to ice, heat, stretch, and take IB Profrin (spelling??).  Hopefully doing this will take away the pain in the lower abdomen.

Total Distance
5.50

5.50 on the TM

Took it easy and felt pretty good.

Total Distance
18.11

11.11 in 1:28:38 outside.  7:59 pace.

Will try and get some more miles in later on today.

7.0 miles on the TM in the afternoon after lifting for a bit

Total Distance
8.21

8.21 in 1:01:50 outstide.  7:32 pace.

Total Distance
6.05

6.05 in 53:00 outside.  About 8:45 pace.

Rough run.  I played dodge ball last night and it has aggravated all my problems in my lower stomach.  Lots of pain during the run.  Took it easy.  Hopefully I'll be doing better tomorrow.

Total Distance
6.21

6.21 on the treadmill.  Slow.

Total Distance
19.55

11.30 at 7:50 pace in the morning.  Picked the pace up quite a bit for the about the last 2+ miles.

8.25 at 7:40 pace in the afternoon.  Felt really good.  Ran with Mark in the morning at the afternoon.  Split from him after about 4 miles in the afternoon cause I was feeling a lot better and he was strugglin a bit.

Total Distance
15.05

11.05 in the morning at 8:08 pace.  I'm sick of running in Lehi, so I drove up to run the Provo Canyon.  It was great.  Great weather.  Didn't feel that great going up, but felt pretty good coming down the canyon.

4.0 in the afternoon on the treadmill after lifting. 

Total Distance
5.00

5.0 on the TM

The plan this week is to run 5 miles a day Monday through Thursday.  I'll take it pretty easy.  Friday we fly to Kansas City.  Saturday we run the marathon. 

Comments
From bec on Mon, Mar 23, 2009 at 11:35:55 from 205.123.38.98

You had some great miles last week! Good luck at the marathon this week.

Total Distance
5.12

5.12 in 38:07 outside.  About 7:38 pace.

Felt tired and not a lot of energy.

Total Distance
4.00

4.0 in around 30 minutes.

Light and easy.

Total Distance
3.25

3.25 on the TM.

This is the last run for me until Saturday's marathon.  Expectations for the marathon are to go pretty slow.  I plan on sticking with my brother (this will be his first and he's not planning on going fast).  Weather looks like it could be rain/snow showers and a high in the low 40s. 

Total Distance
6.00

6.0 on the TM.

Flew into Kansas City on Friday.  Found out the marathon was cancelled on Friday night.  The weather was terrible on Saturday morning.  I was so glad we weren't running.  It snowed about 7-9 inches and was freezing cold.  Basically  just hung out the next few days.  I did not run much this week.

Comments
From Bec on Mon, Mar 30, 2009 at 11:54:34 from 205.123.38.98

That is a bummer! I would be a little upset with that entire situation, but it wouldn't be too fun running in the snow. What other races are you planning on? Ogden, Utah Valley, or are you going back to Kansas?

From Jeff Loveless on Mon, Mar 30, 2009 at 14:19:03 from 158.140.1.25

Hey. Yeah, it was a bit frustrating. I guess that is the risk we too took by signing up for it though. It was still fun to just hang out though. I am planning on running Ogden, Desnews, and the Mid-mountain for sure. I may throw in another one in the fall as well. I will also try and do quite a few halfs. Are you doing the Provo half this Saturday? What other races do you have coming up?

From bec on Tue, Mar 31, 2009 at 10:33:04 from 205.123.38.98

That is a lot of marathons for one year, good for you. Where is the Mid-mountain marathon? I've never heard of that, sounds interesting. I am doing the Provo half this Saturday. Hopefully the weather will be kind. You should come out and do it, nice and flat. For sure you would kick my trash. This year I am doing Boston, Utah Valley Marathon, possibly Seattle Rock and Roll, and a fall marathon. If I'm feeling up to it I will do Park City.

From Jeff on Tue, Mar 31, 2009 at 10:47:23 from 158.140.1.25

The Mid-Mountain is up in Park City in the first part of September. It is a trail run all through the ski resorts. It is really hard, but probably the funnest one I have ever done. Not a lot of people run it, and it is laid back. I think I am going to sign up for the Provo half today, assuming I can still get in. How fast do you plan on running it?

From Bec on Tue, Mar 31, 2009 at 12:17:15 from 205.123.38.98

Mid-Mountain run does sound really fun and extremely challenging. Pretty sure you can still sign up for the Provo half. I ran a 1:40 half marathon last weekend, so I will be happy with anything under that. Looking at your previous half marathon times, for sure you will fly.

Total Distance
7.00

7.0 on the TM.  I really wish the weather would get better.

Total Distance
8.04

8.04 in 59:43.  7:26 pace.

I really want to start getting some miles in at marathon pace (around 7:15 to qualify for Boston).  So, today I decided I would do a two mile warm up, 2 miles at MP pace, 1 mile at around 8:00 pace, 2 miles at MP pace, and a 1 mile cool down.  Here were the splits:

1-7:54

2-7:54

3-7:11

4-7:01

5-7:47

6-7:02

7-6:58

8-7:34

Overall, this was a great run for me.  I think I will try to do more runs like this during the week.  Maybe next time I will try a 2 mile warm up, 5 mile tempo at MP pace, and a 1 mile cool down.

 

Total Distance
8.50

6.25 on the TM. 

Added another 2.25 on the TM in the evening after lifting for about 30 minutes.

Total Distance
8.61

6.36 in 47:42. 7:30 average pace.

I didn't really look at the watch much today, but I was very happy with the overall pace I had.

1-8:02

2-7:36

3-7:23

4-7:13

5-7:39 Bathroom break, otherwise would have been low 7s.

6-7:08

0.36-2:38

Added 2.25 on the TM in the evening after lifting for about 25 min.

Total Distance
6.18

6.18 on the TM.  Hope the weather is better for the race tomorrow.

Comments
From Bec on Fri, Apr 03, 2009 at 12:09:17 from 205.123.38.98

I'll look for you at the race tomorrow. I'll either see you pass me, or at the finish line.

Race: Provo Half Marathon (13.1 Miles) 01:31:56, Place overall: 29, Place in age division: 6
Total Distance
15.10

Race went good.  Not sure what place or how things went in comparison to others.  I'll check later.

I am pretty happy with how things went with this race.  Expectations were to try and finish between 1:30 and 1:35.  The wind was awful for the first 7 miles.  The snow didn't help.  I was with the same 4-5 people pretty much up until mile 8, then I was solo.  I got passed by 2 girls right before mile 12, and it turns out that they were the 3rd and 4th place finishers for the females.  About mile 9-10 I was struggling a bit, and I know I lost some speed after that.  Overall, I am pleased with how it went. 

Comments
From Bec on Sun, Apr 05, 2009 at 19:52:10 from 67.177.35.60

Wow, great race Jeff! Nice meeting you. You will BQ in no time, just keep doing what your doing. Try to get into St. George marathon, that course has some nice downhill.

From Burt on Mon, Apr 06, 2009 at 01:52:09 from 98.167.151.26

Great job!

Total Distance
8.36

8.36 in 1:03:21.  About 7:34 pace

Legs were still pretty sore and tired from the race on Saturday, but overall I was glad to get this many miles in this morning.

Total Distance
9.00

9.0 in 1:08:05. 7:34 pace.

I'm sore and tired.  This was probably too much.

Total Distance
7.26

7.26 on the TM in the evening.  A better run than I had anticipated.

Total Distance
11.30

5.07 in 37:09 outside.  About 7:19 pace in a slight rain.

First mile around 8:15.  Second around 7:15.  Third around 6:58.  Fourth around 7:15.  Fifth around 6:58.  Will try and add some more miles tonight.

6.23 at about 7:42 pace in the evening.  Dodged cars the whole time.

Total Distance
7.08

7.08 at 8:05 pace.  My body is tired.  Took things really easy.

Total Distance
20.36

20.36 in 2:48:59.  8:18 pace.

Started off good.  The wheels came off at about mile 16.  I ended up having to walk/run the rest of the way.  My legs were just done.  Lots of miles this week though.

Comments
From Bec on Sun, Apr 12, 2009 at 12:06:16 from 67.177.35.60

Great miles this week! Nice pace for the long run. I'm excited to see how well you do at Ogden. BQ is in your future.

Total Distance
7.11

7.11 at 7:30 pace.  I think I will back off a bit this week with the mileage.  My legs are pretty sore and I am leaning towards running the SLC marathon this week (but strictly to get the mileage, not necessarily to race).

Total Distance
5.48

5.48 at 7:45 pace.

Total Distance
7.75

5.25 on the TM.

2.50 on the TM in the evening after lifting.

Total Distance
4.44

4.44 in 7:35 pace.

I am going to run the marathon tomorrow with Mark.  Our plan is to go 8:30-9:00 minute miles for the first 20, and then see if we can't drop it down to 7:30 for the last 6 miles.  No need to kill ourselves in this one as we are wanting to focus more on the Ogden marathon next month. 

Race: Salt Lake Marathon (26.2 Miles) 03:37:13, Place overall: 154, Place in age division: 23
Total Distance
26.30

Goal was to go about 8:30-9:00 minute miles for the first 20 or so, and then drop the time down to 7:30s.  I was trying to make this a training run for the Ogden marathon and my brother is getting ready for the 50 miler that’s coming up, so we didn’t want to kill ourselves too much. 

1

8:01

2

8:02

3

7:45

4

8:07

5

8:42

Pit Stop

6

8:14

7

8:17

8

8:03

9

8:12

10

8:32

11

8:20

12

8:51

13

8:26

14

8:30

15

8:01

16

9:17

Pit Stop

17

8:15

18

8:55

19

8:25

20

9:00

21

8:49

22

7:45

23

7:51

24

7:29

25

7:47

26

7:26

0.3

1:59

Basically, things went as planned.  We were going quite a bit faster than planned for most the race, just because it was hard to slow ourselves down.  Things felt really easy for the first 8-9 miles.  Miles 9 through about 14 were the prettiest of the race.  Legs started to get stiff around mile 16.  We probably began to take a bit longer at the aid stations as well. 

I usually have problems with marathons around mile 20.  That is where the mental battle usually begins for me and that is why I wanted to try and bring my times down for miles 20-26.  I wanted to prove to myself that I could do it at the end.  About mile 21 we took off and it was great to start passing so many people.  Felt like we were really trucking along, and I think we both felt really good.  About mile 24.5 my brother broke away from me.  I couldn’t keep up with him.  I could definitely tell that he has done a lot more long runs than I have.  There was a killer hill at the end of State Street.  It was rough and I walked it for about 10 seconds.

I have some serious doubts about being able to qualify for Boston at the Ogden Marathon, but I think I’m going to go for it.  I might crash and burn in the last part of that race, but oh well.  Great race today though. 

 

Comments
From Burt on Sun, Apr 19, 2009 at 11:11:10 from 98.167.151.26

Man, I'm super impressed with those last 6 miles. Way to go!

From Kelli on Sun, Apr 19, 2009 at 11:40:02 from 71.219.84.84

Great race, I am always impressed when people use a race for a training run. it is hard to hold back. It sounds like you mastered your plan and I think you should FOR SURE go for it in Ogden! Good luck!!!

That hill was a killer in a half marathon, I can not imagine doing it at the end of a full marathon!

From Steve P on Sun, Apr 19, 2009 at 16:04:02 from 66.60.123.236

Nice run, Jeff! Good luck at Ogden!

From scotthughes on Sun, Apr 19, 2009 at 20:11:44 from 209.33.211.3

Great run! I was using this race as a trainer for Ogden as well. My problem is that I got away from the run and started off as a race...Crashed at 15 with cramps and from that point is was no longer fun at all. I am glad I read your race post with your splits. I was shooting for a 3:33 and you passed by me as I was stopped stretching or walking. Congrats!

From RviertonPaul on Sun, Apr 19, 2009 at 22:12:09 from 75.169.16.53

Have a great recovery.

From Bec on Fri, Apr 24, 2009 at 22:21:44 from 67.177.35.60

That is a great long run. You have to qualify for Boston, it is an amazing experience that is worth qualifying for.

I don't know what you are doing for training, and you are faster than me. What has helped me out with speed is; speed intervals, mile repeats, and tempo runs. I am sure that you do all of that though.

From Jeff on Fri, Apr 24, 2009 at 22:48:35 from 66.29.163.1

Bec - thanks for the comment. I read your Boston blog entry the other day and loved it. It certainly made me want to get there and experience it. I appreciate the training advice too. I'll take your advice anytime.

Total Distance
5.00

5.0 really slow.  Around the 9:15 minute/mile pace.  Shouldn't have run today.

Total Distance
2.54

2.54 at about 8:05 pace.  Right achilles is giving me trouble. 

Total Distance
9.60

8.10 at 7:38 pace.  Felt pretty good.  Drove to Willow Park off Main St. in Lehi and ran north for about 4 miles.

1.50 miles.  Easy cooldown.

Total Distance
6.08

6.08 at 7:20 pace.

Mile 1 around 8:20

Mile 2 around 6:38

Mile 3 around 6:43

Mile 4 around 7:29

Mile 5 around 6:53

Mile 6 was slow

Total Distance
20.22

Morning: 16.09 in 2:09:37. Ave pace of 8:03

Started at about 7:00 at the base of the Provo Canyon and ran up 8 miles and back down.  Weather was ok, but it needs to get warmer.  I didn’t care how long it took me to get up the canyon as I was only focused on trying to hit MP on the way down (I was looking for the downhill to help me keep the pace up).  Hit the 8 mile mark at 1:11:17, and then turned around.  Splits for the next 8 were:

9

7:00

10

6:39

11

6:43

12

6:54

13

6:48

14

8:44

water break

15

7:13

16

7:37

water break

 

Felt good about things.  Obviously the downhill helped with the pace.  About mile 12 my legs got heavy.  I still think the marathon is affecting them.  More than anything, the faster miles helped me feel better about being able to sustain a 7:15 marathon pace.

Early afternoon: 4.13 on the TM after lifting for an hour.

Comments
From Terry on Sun, Apr 26, 2009 at 00:17:02 from 216.126.217.196

Nice pace on your way down the canyon. Good luck with the 3:10 goal in 2009.

I'm also an Accountant working as a controller and will be out of a job soon. Let me know if you hear of anything.

From Jeff on Sun, Apr 26, 2009 at 11:35:52 from 66.29.163.1

Thank Terry. I'll certainly let you know if I hear of anything, although most openings I hear about are probably below your level.

By the way, you're a very good runner. I believe I ran with you and Tom Lee for the first 6 miles or so of the Provo half a couple of weeks ago. Then you broke away from us and steadily built your lead.

From Bec on Wed, Apr 29, 2009 at 17:31:51 from 205.123.38.98

Those are some wicked splits. Ogden is almost here...you totally have it.

Total Distance
0.00

Lifted weights this morning for about 50 minutes.  My right achilles has given me problems since my run on Saturday.  I've decided to not try and run again until Wednesday evening or Thursday.  Hopefully things will be back to normal by then and I can push it pretty hard for a week and a half and then do a short taper before the Odgen marathon.

Total Distance
6.00

6.0 in 45 min on the TM.

Decided to give the achilles a try today on the TM.  This is the first run since Saturday.  Felt pretty normal, but still a little something going on with the achilles.  The big test will be to see how it feels tomorrow.  The couple days off did help my body feel really good though.  Had lots of energy and felt like I could have kept up the pace for a while.

Mile 1 - 8:00

Mile 2 - 7:13

Mile 3 - 7:07

Mile 4 - 7:03

Mile 5 - 7:13

Mile 6 - Cooldown

Total Distance
7.02

7.02 in 50:30. 7:02 pace

Great run.  Started at Willow Park and ran north on the JRP into a very heavy wind for 3.5 miles with Mark.  Turned around and flew back to the car.

  1-7:47

2-7:33

3-7:36

4-7:41

5-6:55

6-6:42

7-6:06

I would have known I so close to sub 6 on the last mile maybe I would have been able to somehow push it to under 6.  Oh well.  Great run and my achilles is feeling pretty good.

Total Distance
20.30

16.01 in 2:10:59. 8:11 ave pace.

Miserable, miserable run.  Started at the base of Provo Canyon at 7:45 in a light, steady run.  Ran up 8 miles, and then back down.  I was good for about 5 miles and then it just got miserable.  I was soaked.  My legs got cold and stiff.  There was hardly anybody on the trail, so that makes things kind of boring.  I like to have people to catch up to.  It felt like I was carrying about 20 extra pounds of weight because my clothes were water logged.  After the run I was squeezing a ton of water out of my gloves, hat, short, and shirt.  Miserable.  I gave in to the weather on the way down.  Just couldn’t keep a good pace.  I did hit the 8 mile mark about 2 minutes earlier than last week.

Lifted and ran 4.30 on the TM.  These were good quality MP miles.  Will try to put in a lot of miles next week.

Total Distance
1.00

Ran 1 mile away from the house and walked back to the house.  Right achilles is very sore and extremely painful.  Probably won't run again until Wednesday or Thursday.

Lifted weights for about 35 minutes and then rode the stationary bike for 30 minutes.

Comments
From Bec on Mon, May 04, 2009 at 10:23:29 from 205.123.38.151

I am so sorry to hear about the achilles. I am nursing an injury as well, no fun.

From Jeff on Mon, May 04, 2009 at 14:00:49 from 158.140.1.28

Yeah, it really sucks and is so frustrating. Did you hurt your leg in Boston?

From bec on Mon, May 04, 2009 at 15:42:35 from 205.123.38.151

No, just went out on it too fast after the race. Waiting for the lame thing to heal. In my mind if feel like I can do so much more than my body really can handle.

Total Distance
0.00

Lifted 35 minutes and then 37 minutes on the stationary bike.

Total Distance
0.00

Lifted for about 35 minutes and then rode the stationary bike for 35 minutes.  I will try to run tomorrow.

Total Distance
10.31

10.31 in 1:31:19. 8:52 Pace.

First day running since Monday when I had a ton of pain in the right achilles.  Felt so good to run.  I went slow and was scared to death that I would have the pain come back.  Felt pretty good, but not all the way normal.  I think I will try and run again in the morning and see how things feel.

Total Distance
0.00

I decided to play it safe and not run this morning.  The achilles feels pretty good right now, but not completely normal.  On a better note, I graduate with my MBA from the UofU tonight.  So glad to be done with school, and this should open up some more time to get more miles in.

Total Distance
11.69

11.69 in 1:30:19. 7:44 pace.

I'm pretty frustrated.  I could tell after about 1.5 miles that the achilles was going to give me trouble; and it did.  Started at the base of Provo Canyon and ran up to Vivian Park.  Got to Vivivan at about 48:51; that included some water stops and bathroom breaks.  I was pissed about the achilles and so I took out my frustration on the run down.  Splits:

Mile 7 - 7:01

8- 6:34

9 - 7:48 Pit Stop

10 - 6:12

11 - 7:12

.69 - 4:27

I will ice the achilles today and tomorrow, and my guess is that I will trouble running on Monday.  I still plan on running Ogden next week, but I feel like I've certainly lost some fitness over the last 3 weeks.  Frustrating.

Comments
From Eric Day on Sat, May 09, 2009 at 11:20:08 from 189.192.142.158

Jeff, I've been suffering from achilles pain too. So I know what you are going through.

I've found that not running didn't really help (doctor's advise). So came up with own plan after some research:

- Cut back in miles (about 50%, then increase slowly, very slowly).

- Avoid hills and speed.

- Ice after run (I run in the morning) and at night before bed.

- Wore heel pad in shoes & running shoes (all day).

Other ideas would be taping the achilles, maybe at least for the race...I have not done this, so don't know how it feels or helps, but I'm curious about it.

Oh, and another tip a friend gave me was Pineapple, yeah, the fruit. Iits supposed to help regenerate tendons.

Anyways, just thought I could share this with you. Good luck & wish you a speedy recovery.

From Jeff on Sat, May 09, 2009 at 11:32:17 from 66.29.163.1

Thanks. I'll try anything.

Total Distance
0.00

Swimming.  Down and back 66 times in about 36:30.  Will swim some more tonight and lift.

I'm done blogging for this week because I won't be running again until the marathon on Saturday.  It just gets me frustrated to record no running miles.  I will swim and lift the rest of this week and hopefully my achilles will be fine for the marathon.

Not sure what the marathon has in store for me.  I'm pretty sure I would have come close to my BQ mark had I not started having the problems with my leg.  Obviously the miles have dropped a lot over the last few weeks.  We'll see how it goes.

Comments
From bec on Mon, May 11, 2009 at 11:20:30 from 205.123.38.151

Jeff,

I am sorry to hear that things aren't going as planned. Sounds like you still have a good attitude about the race this Saturday. Think positive, you have put a lot of good miles in during your training. Be CAREFUL. I know that you want the BQ, but it's not worth hurting yourself over it. You have a lot more marathons you can try for this goal.

Best of luck and RELAX this week.

From Jeff on Mon, May 11, 2009 at 11:54:31 from 158.140.1.28

Thanks Bec. Sounds like I am probably a lot better off than you. Hope things go well at the Doc. for you and you can get healthy. Isn't this frustrating?

From Bec on Mon, May 11, 2009 at 14:16:54 from 205.123.38.151

Jeff,

Yes it is frustrating. We pay a lot for this sport physically. I always wonder if I will still be running by the time I am 40. Kind of scary. Take care. Have a great Ogden!

Total Distance
5.06

5.06 at 8:11 pace.

From everything I've read, I should keep running even though the achilles has given me problems. I felt pretty good on this run. Went south from Willow Park. It was pancake flat. I'm making a more concerted effort to ice and stretch.

Total Distance
4.00

4.0 easy on the treadmill.  Achilles didn't feel as good as the prior day, but felt ok. 

Race: Ogden Marathon (26.2 Miles) 03:13:40, Place overall: 78, Place in age division: 8
Total Distance
26.20

First off, a great race and a little over a 22 minute PR.  After the SLC marathon last month I thought I had it in me to hit my BQ mark of 3:10:59, but over the last 3 weeks I’ve struggled with my training due to a sore right achilles.  Only put in about 20 miles last week and about 30 the week before, so I was not very hopeful for a good result today.

I felt great for pretty much the whole race.  I used the course tool on the blog and was going to try and hit the following splits based on the tool:

Mile 8    57:42

Mile 13 1:35:00

Mile 17 2:05:03

Mile 24 2:55:05

Mile 25 3:02:27

I was right on target (and a little ahead) for each of the above splits and seeing this just helped me feel more confident as the race went on.  I felt especially good from about miles 15 to 20, and then I started to struggle, but I was still able to hold a descent pace.  The downhill in the canyon helped, but I think I overestimated how much it would really help me. I realized I was going to have a hard time hitting the BQ mark at about mile 24.  I was struggling both physically and mentally.  Here are the splits:

1

7:04

2

7:11

14:15

3

7:12

21:28

4

7:08

28:37

5

7:04

35:41

6

7:13

42:54

7

7:12

50:07

8

7:14

57:21

Right on target

9

7:10

1:04:31

10

7:21

1:11:53

11

7:13

1:19:07

12

7:22

1:26:29

13

7:14

1:33:44

Pit Stop. Ahead of pace

14

7:42

1:41:26

15

7:23

1:48:50

16

7:14

1:56:05

17

7:14

2:03:19

Almost 2 min ahead

18

7:00

2:10:20

19

7:07

2:17:27

20

7:00

2:24:28

21

7:28

2:31:56

22

7:45

2:39:42

23

6:56

2:46:38

24

7:45

2:54:24

About 35 sec ahead

25

8:05

3:02:30

About 3 sec behind & fading

26

8:02

3:10:33

Still fading, walked a bit

0.38

3:06

3:13:40

 

Overall, I couldn’t be happier considering how little I have trained over the last 3 weeks.  I was able to push through some pain and this race really gives me a lot of confidence that I’ll be able to drop my time even more as I go throughout the year.

Comments
From Bec on Sat, May 16, 2009 at 19:35:08 from 67.177.35.60

Really great race Jeff, you are so dang fast. Looks like a PR! You have it in you do BQ, only two minutes. Congratulations on the race. I am happy that your foot held out.

From allie on Sat, May 16, 2009 at 21:15:15 from 63.230.8.72

congrats on your PR today. way to go. you will certainly be able to drop your time this year, just keep running strong. thanks for your comment today. the encouragement from you guys is great and it's helping me through all of this.

go for that BQ!

From josse on Sun, May 17, 2009 at 01:22:04 from 70.193.161.130

Ya!! Great job on the PR, I know you have a BQ and even a sub-3 and beyond in you. I would like to see you pull it out, maybe someday!?! I was really happy to see you did well.

From james on Sun, May 17, 2009 at 02:04:15 from 67.172.226.141

Hmmm 22 minutes in three weeks. Looks like that sore achilles forced you to taper effectively.

From seth on Sun, May 17, 2009 at 11:11:29 from 71.32.224.80

Way to go on the huge PR. Keep it up.

Seth

From RivertonPaul on Sun, May 17, 2009 at 12:15:06 from 75.169.33.91

Not much of a fade. Good job.

From Jon on Sun, May 17, 2009 at 16:03:11 from 75.169.140.132

Congrats on a good race and huge PR.

From Jeff on Mon, May 18, 2009 at 14:26:57 from 158.140.1.28

Thanks for the comments everybody.

Bec / Josse - Wish you guys could have run this marathon. Keep gettin better.

Seth - Congrats on the win. It's incredible how fast you guys run.

Paul - I hope one day to be able to keep up with you in a marathon. Love your blog and read it quite often.

Total Distance
0.00

Lifted my chest for about 30 minutes and then did the elliptical for 45 minutes. Legs are still pretty sore from the race and I've been extrememly tired. Achilles has been a little swollen since the race and it is tight.

Total Distance
0.00

Lifted shoulders and arms for 35 minutes and then did the elliptical for 45 minutes.  Quads and right achilles are still sore.

Total Distance
5.48

5.48 in around 51 minutes.  It was 9:28 pace.

Ran with my bro. Ryan who lives down the street from me.  We will try and make this a habit.  I've gotten out of the routine of running in the morning over the last month, and I miss it.  My legs are fine from the marathon.  The right achilles is very sore.  Will continue to take Ibuprofen and apply ice when at home. 

Total Distance
4.60

4.60 very painful miles at about 8:50 pace with Ryan.  The achilles is very sore.  Tried to run on the treadmill last night and couldn't do it.  Probably shouldn't have run this morning, but couldn't help it.  Every step I took hurt while running.  Thinking about giving up running for a while (2-3 weeks) and sticking to swimming and weight lifting. 

Total Distance
0.00

Swam 82 laps in around 44 minutes.  I beleive that is about 1.16 miles.  I'm not very fast, but it feels like it gives me a workout.  Wish I knew how to flip when I turnaround.

Hit the breaking point and was able to get in and see a doctor about the achilles.  Basically, it is what I thought......it's got some inflammation.  He suggested not running for 2-3 weeks and got me a perscription for an anti-inflammatory as well as some heel inserts.  Really, I'm willing to try anything as I can feel pain just walking the last few days.  I'll stick with swimming, weight lifting, and will try the stationary bike and elliptical if it doesn't cause pain.  Hopefully this goes away.

Comments
From Ericka on Fri, May 22, 2009 at 16:39:25 from 66.182.89.5

I've tried it both ways, flipping and just grabbing and turning. I actually like grabbing the wall better if I'm not racing or being competative. It is nice to know how to flip though. It can feel pretty wierd if you've never done it.

Hope your achilles starts feeling better!

From Jeff on Fri, May 22, 2009 at 17:11:19 from 158.140.1.28

I would be so much faster if I could flip. I've tried teaching myself, but it ends up in disaster.

From Phoenix on Sun, May 24, 2009 at 14:01:30 from 67.182.210.10

Good luck with your rehab. Hopefully because your injury is recent, the anti-inflammatories will be all you need.

I'd be careful about using the heel inserts for too long because they could shorten your achilles.

What did you think of Betteridge?

From Jeff on Sun, May 24, 2009 at 19:32:53 from 66.29.163.1

Thanks for the advice on the heel inserts. I thought Betteridge was pretty good. I very rarely have to go to the doctor, so half the battle for me is feeling that the reason I am going is a legit reason. Betteridge certainly made me feel like it was a good reason. I'm glad I went and thanks again for the reference.

He also prescribed some flexor patches that I apply directly to the skin, and suggested I get in and get some PT for a couple weeks.

I can't believe how long you've been fighting the achilles annoyance. That's got to be frustrating. I hope mine is fine in a couple of weeks.

From Ericka on Sun, May 24, 2009 at 23:35:53 from 71.36.87.136

My flipping brings all the boys to the yard, I could teach you, but I'd have to charge.. jk

Yeah, when you're doing that many laps it would be annoying to grab and turn. Just find a longer pool and you won't notice it as much ;)

Total Distance
0.00

Swam at the Legacy Center.  160 laps in about 1:12:00.  That's right around 2.27 miles of swimming.  I was the only one in the pool from 6:00-7:00, that's because everyone else was out running.  I feel legit at the pool now because of my new swim suit.  I can't believe how much of a difference it makes.  I was able to swim so much faster.

Rode my brother's rode bike for about 20 miles.  Not a fan of biking......or the clip in pedals.

Will lift weights today as well.

Comments
From MichelleL on Sat, May 23, 2009 at 14:24:46 from 71.219.40.17

Holy cow, thats a ton of swimming. You are keeping busy.

Total Distance
0.00

Swam 176 laps at the L.C.  This is about 2.5 miles.  It pretty much takes me about 31 minutes to swim a mile.  I have no idea if that is really slow or what.  If I could flip turn I figure this would take some significant time off and I would be a lot faster.

Comments
From Bec on Mon, May 25, 2009 at 20:57:11 from 205.123.38.151

I have been swimming a lot lately too, and yes, 31 minutes is FAST. You can stay in the water a lot longer than I can, good job! You should do a tri!

From Teena on Mon, May 25, 2009 at 21:11:57 from 67.177.20.13

Bec --

I saw that you posted on this blog (sorry for the interuption Jeff) ...

What in the world Bec??? Why did you disable your blog??? What's going on??? How are you feeling??? Come back!!!

From Jeff on Tue, May 26, 2009 at 10:51:04 from 66.29.163.1

Bec - I'm assuming that since you've been in the pool a lot lately and that your blog is disabled that this means that your leg is probably not healing. Any updates lately from a doctor or anything? That's got to be frustrating.

From Bec on Tue, May 26, 2009 at 15:27:36 from 205.123.38.151

I'm not running yet Jeff, and it's really frustrating me. I know that you are suppose to give stress fractures about 6-7 weeks to heal. It's only been 4 and my leg is feeling really weak. I have have ran two three milers on it and it's just not ready. I just need to give it time...more time than I thought.

Total Distance
0.00

Swim 116 laps at the L.C. Will try to lift and do stationary bike later today.
PM Lifted and rode the stationary bike for 37 minutes.

Total Distance
0.00

Swam 184 laps or about 2.62 miles.  Mile 2 took about 33:30, and that is the only one I timed.

Total Distance
0.00

Lift weights for 50 minutes.  Stationary bike for 45 minutes.  15 minutes on the elliptical.  No swimming today.  If I swim and lift on the same day it just kills me.

Saw the PT yesterday for the achilles.  I was amazed at some of the exercises my right foot had trouble with as compared with the left.  Just simply doing calf raises on my right leg was a battle.  It was a bit frustrating, the PT said that is just the body responding to the hurting area.  He said to go ahead and try running 2-5 miles on Saturday, but that if it hurts to stop.  I've had no pain now for about the last 4-5 days.

Comments
From josse on Fri, May 29, 2009 at 12:01:51 from 75.216.103.24

Sorry to hear about the injury, that stinks. Hope it heals up quick, what is the PT doing for it?

From rivertonpaul on Fri, May 29, 2009 at 12:38:38 from 67.42.27.114

Wishing you a good recovery.

From Jeff on Fri, May 29, 2009 at 16:23:10 from 66.29.163.1

Josse - Since it really is just in the beginning stages and I haven't had any pain for the last 5-6 days, he simply has me doing some stretches and some different variations of some heel raise eccentrics. I am also on some anti-inflammatories. He gave me the go ahead to try running a bit tomorrow. Hoping for no pain. I'm jealous of your Provo Canyon runs though.

Paul - thanks.

Total Distance
0.00

Swim 162 laps or about 2.30 miles.  Mile 2 was done in 32:15.

Lifted for 50 minutes and rode the stationary bike for 1:05:00.


Total Distance
2.91

Swam 166 laps, or about 2.36 miles.  Swam first mile in 31:15 and second in 32:15. Lifted for about 50 minutes and rode the stationary bike for 45 minutes.

The PT said to try running 2-5 miles today.  I went to Willow Park in Lehi and headed north on the JRP.  Went 2 miles and started feeling a little pain, turned around to go back to the car and then started feeling more and more pain.  He said to just stop if I felt any pain.  So, I stopped and walked the last mile back to the car.  Did 2.91 miles at 7:53 pace.  I know this is stupid to say, but I honestly start to wonder if I'll ever run normal like I did just over a month ago.  I know it will come, but it gets a bit frustrating.  Back to swimming and lifting for the next couple days.

Total Distance
0.00

Swim 140 laps or about 2 miles.  Mile 1 in 31:06 and mile 2 in 31:20. 

I am signed up to run the Utah Valley Marathon a week from this Saturday.  The plan was to run it as a training run with my brother, who will be running his first marathon.  I'm not going to run it now.  Sucks, but oh well.  Hoping that I'll be good to go for the Wasatch Back.

Comments
From Bec on Mon, Jun 01, 2009 at 16:44:28 from 67.177.35.60

Hang in there Jeff, I know how it feels not being able to do what you love. Stay healthy, you will be up and running before you know it. For sure you will be running before I will...:(

From Jeff on Mon, Jun 01, 2009 at 17:20:34 from 158.140.1.28

Thanks Bec. What's your latest update? Leg feeling any better?

From Bec on Tue, Jun 02, 2009 at 12:28:18 from 67.177.35.60

Just waiting for the lame leg to heal... should be another two weeks. The bike is my new best friend. kinda stinks.

From jeff on Tue, Jun 02, 2009 at 13:20:15 from 158.140.1.28

Were you at the legacy center in the afternoon yesterday. I thought I saw you, but wasn't entirely sure.

From Rampton on Wed, Jun 03, 2009 at 13:57:30 from 67.177.35.60

Monday? I was there Monday evening. I'll have to look for you next time.

Total Distance
0.00

Swam 138 laps, or about 1.96 miles.  Nobody at the pool when I got there, but by 6:30 there were people waiting for the lanes.

Lifted in the evening and then did 15 minutes on the bike.

Total Distance
1.50

Swam 140 laps.  Mile 1 in 31:00 and mile 2 in 32:20. 

Went to the PT in the late morning for the achilles. Did a couple of exercises that worked the area pretty good and then he massaged it for about 5 minutes to help with the scar tissue.  No pain while he was doing it, but the PT mentioned that it could be very sore tonight or tomorrow. Ice massage next, and then he taped it in a way to try and take some pressure off the heel.  He said to go ahead and try doing some running if it isn't too sore.  He said if I feel pain while running to stop and walk as well.

Tried running in the evening.  Made it 1 mile and then started feeling pain, so I walked/ran a mile back to my car.

Total Distance
0.00

Swim 140 laps or about 2 miles.  Mile 1 in 30:11 (fastest yet) and mile 2 in about 32:20.

Total Distance
2.75

Swim 166 laps or about 2.47 miles. The last 26 laps were just easy, as I was trying the flip turn. Got it a couple of times, and a couple of times ended up going sideways. Ran 4 miles. First two were pain free and in the 8 minute range. Last two were a walk/run, as I started having pain in the achilles. Lifted for about an hour and did the stationary bike for 15 minutes.

Comments
From Bec on Sun, Jun 07, 2009 at 21:10:20 from 67.177.35.60

2.47 mile swim? That is a lot of swimming back and forth, back and forth...

Good job for keeping up the workouts in the pool.

Total Distance
0.00

140 laps of swimming, or about 2 miles.  Mile 1 in about 32:30 and mile 2 in just under 31:00.  One day I'm going to break the 30:00 mark for a mile.

 

Total Distance
0.00

Swam about 2 miles.  First mile was in 29:37, which is a new record for me.  It's sad now that I care so much about how fast I can swim a mile, as opposed to how fast I can run a mile.  Will try running tomorrow morning.  That way when I have pain I will be able to tell the PT exactly where the pain is at when I see him around lunch time.

Total Distance
1.75

Ran 1.5 miles around 8:15 pace, and then started feeling some pain in the achilles.  Walked / ran until I hit home, which was 2.50.  I'll call it 1.75.  Wish I was running the marathon this weekend.  I was signed up, but was able to have my registration moved to next year.

PM - Went to the PT during lunch time.  Did some exercises (they made my calves burn real good), and then he massaged the achilles.  After the massage he applied a cortizone medacine (not a shot).  It was more of a topical patch like thing. 

For some reason I had it in my mind that after about 2-3 weeks of little/no running that my achilles would be fine.  That is certainly not the case.  The PT mentioned that this could take a couple months to get over.  At least my expectations are in line now.

Comments
From Bec on Wed, Jun 10, 2009 at 19:46:36 from 67.177.35.60

GRRRRR. Sounds like you will need to join a swim team.

From Jeff L on Thu, Jun 11, 2009 at 10:56:46 from 158.140.1.28

Sounds like we both need to join a swim team Bec. LOL. Are you in Lehi right now? Do you do the spin classes at the Legacy Center? I've thought about doing them, but don't want to be the only guy in there.

From Bec on Thu, Jun 11, 2009 at 11:05:39 from 67.177.35.60

Jeff, I am in Lehi right now. I go to as many spin classes at the L.C. as possible because they kick my trash! You should come! Only the BRAVE men show up to those classes. jk. You would not be the only guy there.

Total Distance
0.00

Had plans to wake up and swim, but I'm battling a cold now and don't feel that great.  May get something in tonight.

Total Distance
5.00

Swimming.  Not sure how far, but it wasn't too far.  It's tough to swim when you are congested and can't breathe too well. 

Go the PT around lunch time and he is going to tape the leg, and then I will try running tonight.

Got the leg taped and went for a run after work.  By far the best run I've had since the Ogden Marathon.  Relatively no pain in the achilles and felt like I could have gone further.  I am sooooo hopeful that maybe I've turned the corner and I will be back to normal within a couple weeks.  The tape job definitely helped, and I'm thinking the cortizone treatment that I had on Wednesday must have really helped as well.

Total Distance
1.00

Hey, hey.  1 more mile tonight on the treadmill pain free.  Didn't want to push my luck, so I quit after only after 1.  Lifted weights and did the stationary bike for 45 minutes.

Watched a good portion of the marathon this morning.  Sat at about the 8.5 mark for a while, and then headed to the finish.  Very cool to see the top guys come through, along with everybody else.

Total Distance
3.00

Spin class this morning.  My first one ever.  Sweated like crazy, but it felt good..........but not as good as running.  I'm going to try running tonight after work.  2-3 miles, or until pain comes. 

PM - Lifted for about 30 minutes and then ran 3 miles on the treadmill.  Little to no pain for most of the time.  A little pain towards the end, but not much.

Comments
From RivertonPaul on Mon, Jun 15, 2009 at 11:37:39 from 67.42.27.114

Hope you get feeling better. One thing I like about a treadmill is that as soon as you feel some pain or discomfort you can hop off. Just something to consider.

From Bec on Mon, Jun 15, 2009 at 13:07:38 from 67.177.35.60

It was great seeing you today! Not as good as running? HA! (I would agree).

Total Distance
0.00

Swam 2 miles. Last mile was in about 30:30.

Total Distance
5.50

5.50 RUNNING miles on the TM.  This is the longest and best run since the Ogden Marathon.  Very mild pain in the achilles that would come and go every so often.

On a side note, I'm running the WBR this weekend.  This could be a very stupid move on my part, but it is a tough one to back out of in the last few weeks because I didn't want to leave the team stranded.  I'll be running with one of the Xango teams and I have leg #9.  If I can make it through this with little to no pain in the achilles, I will be thrilled.  Nervous for the run, but should be a fun time. 

PM - Went to the PT and we did the same thing as last week (exercises, massage, and then the cortizone treatment) since that seemed to make things feel better.

Comments
From josse on Wed, Jun 17, 2009 at 15:32:37 from 75.216.95.253

Have fun at the WBR but be careful.

From Jeff L on Wed, Jun 17, 2009 at 15:37:12 from 158.140.1.28

Thanks Josse and nice job on a very controlled marathon last week. I was watching at the 8.5 mile mark and you were looking strong.

Total Distance
0.00

Swam 88 laps, which is probably right around 1.25 miles. 

Total Distance
0.00

Lifted weights in the morning.

Race: Wasatch Back (17.4 Miles) 02:18:00
Total Distance
17.40

Ran with a bunch of accountants that work at Xango.  Got taped by the PT on Friday morning.  I was runner #9.  Things started really bad for us when we stopped to get gas in our huge 18 seat passenger van in Ogden on our way up to the first exchange point.  When we tried to start the van back up, it didn’t start.  We spent the next 4 hours sitting at the Maverick station in Farr West.  Decided it would be best for our first van to run legs 1-12 and then we would take legs 13-24.  Our rental place drove us up a mini-van (this sucked-there was just not enough room).

Our van ran legs 13-24.  Started at about 9:00 at night and we finished leg 24 at about 8:00.  No sleep.  Stomach was all jacked up.  No room to maneuver in the van.  What a crappy race.

I ran leg 16.  4.20 miles at overall pace of 6:45.  Passed tons of people.  Not passed by anyone.  Achilles felt fine.  Never felt like I could catch my breath.  First mile was 6:12.  Very happy with this leg.

Leg 21. 9.60 miles at 7:40 pace.  Passed tons of people, got passed by 3 others (one of them was the 26.2 team).  My body was not ready for this.  Could tell I have not been running much, but was very glad to be able to push myself.  Felt like I was going to throw-up for a good portion of this leg.  No trouble with the Achilles.

Leg 33.  3.6 miles at 11.07 pace.  Pre-Ragnar leg.  All I have to say is this was ridiculous.  I was spent and didn’t care about anything other than finishing.  Employed the walk/run strategy.  Minor Achilles pain, but nothing too bad.

Overall, this was kind of fun, but the car trouble really ruined things.  More than anything, I was ecstatic about the fact that I had little to no pain in the Achilles.  This is by far the most miles I’ve put in since the Ogden Marathon.  It was a good test.  This week I think I will begin to start running regularly and amping up the miles and start focusing on the sub 3 St. George Marathon.  No reason I can’t do this.    

Comments
From Nicholas Froerer on Sun, Jun 21, 2009 at 00:22:39 from 70.103.222.137

Great job.. It does seem like half of the WBR race is hoping everything lines up (other runners, cars, etc.) Go for the sub 3!

Total Distance
0.00

Swam 140 laps, or about 2 miles.  Both right around the 31:00 minute mark.

I can't beleive how sore I am from the WBR.  My calves and my quads are hammered.  Even my back is a bit sore.  My body was obviously not ready for it.  I can't wait to try and get back into a regular running routine this week.  Hopefully the achilles responds well, and I can get back to normal.

Total Distance
9.05

AM 6.04 in 48:03. 7:57 pace.

Ran out towards my old church mtg. house.  3 out and 3 back.  Quads are still very sore, but no achilles pain.  I'm just going to start putting in the miles for a few weeks, and then I will try and start doing some variations of some of the "big workouts."  Splits:

1-8:11 2-7:51 3-7:55 4-8:28 (pit stop) 5-7:36 6-7:39

 PM 3.01 in 24:11. 8:03 pace

Willow park south.  Legs felt like lead and quads still sore.  Probably too much too soon for me, but I'm anxious to get going.  Was going to run 4, but cut it short.  Lifted chest at the gym.  Splits:

1-8:11 2-7:58 3-7:57

Total Distance
6.53

6.53 in 58:32. 8:58 pace.

Ran with Ryan around the neighborhood.  He is still really sore.  I am still pretty sore in the quads and calfs.  Achilles was good, felt very minor pain at the end. 

PM - Lifted and rode the stationary bike for 20 minutes.

 

Total Distance
5.79

5.79 in 45:50. 7:55 pace.

Best the legs have felt all week, which isn't saying much.  It still feels like somebody dead-legged me in the quads and the calfs.  Minor pain in the achilles.  I noticed it more today than the prior two days.  Notice even more when I stand on my tip-toes (not that I do that much).  I go to the PT later today.  The last two weeks that I've gone, I've seemed to have made good progress.  Splits:

1-8:18 2-7:51 3-7:53 4-7:55 5-7:55 .79-5:56

Total Distance
0.00

Was going to get up and swim, but didn't.

Went to the PT yesterday afternoon.  Did some exercises, he massaged it, and then he did the cortizone treatment.  This seems to be the most effective thing lately.  Will try and run around 11 miles tomorrow morning by starting at the base of the Provo Canyon and running up to Vivan Park and back.

Total Distance
11.67

11.67 in 1:38:40 with Mark.  8:28 pace.

Started at the base of Provo Canyon and ran up to Vivian Park and back.  I’ve waited a long time to run this course.  It’s my favorite place to run, especially early Saturday mornings, but with the Achilles problem I haven’t been able to do it for a while.  Occasional pain on the outside of the Achilles going up the canyon.  Nothing too bad though.  More pain coming down the canyon, especially after our fastest mile which was just under 7.  Backed off and things felt better.  The Achilles feels pretty good in the few hours since the run.  Splits:

1-9:01 2-8:08 3-8:50 4-9:50 (pit stop) 5-7:40 6-9:44 (turn-around and some walking) 7-7:33 8-6:52 9-9:47 (water break and some walking) 10-8:02 11-8:20 .67 4:48

Longest run since Ogden Marathon.  Lifted in the early afternoon.

Comments
From Bec on Sat, Jun 27, 2009 at 17:39:28 from 67.177.35.60

Good run Jeff. It's nice to see that you are back out there getting some miles in. I like that course too, it's a beautiful place to run.

From josse on Sat, Jun 27, 2009 at 17:44:01 from 70.192.136.0

Great job. Man I know how challenging it is to come back. I screwed up my come back with a marathon. I suggest not to do one until you are completely over this and are in decent shape. I am glad to see you are on the mend.

Total Distance
7.40

7.40 in 57:37. 7:47 pace.

Out towards Saratoga road and on to the JRP and then back.  May have overdone it.  The achilles just doesn't feel normal.  More stiffness than usual afterwards.  Minor pain that would come and go during the run.  We'll see how it feels during the day.  Even the left achilles has some minor pain that comes and goes.  Threw in a couple of strides.

Total Distance
2.54

Swam 35-40 minutes and then went home and ran 2.54 miles in 17:34.  6:56 pace.

1-7:20

2-6:33

.54-3:40 (6.51 pace)

Once again, not much pain in the achilles while running.  Some minor pain afterwords and it's a little bit stiff.  Even feel it up into my calf a bit as well.

Total Distance
6.02

6.02 in 47:30. 7:54 pace.

After around 3 miles, mild pain in right achilles. Almost a fatigued feeling. I'm sure I will feel mild pain throughout the day as usual (up/down stairs, if I stand on my tip-toes, etc).

Total Distance
0.00

Swam 100 laps.  First mile was around 31:30.  Plan was too take it easy today so that tomorrow I can run around 13-14 and see how the achilles feels.  At the pool I had to jump to turn on the stop clock that is hanging on the wall and when I jumped I had a very sharp pain to the achilles.  The worst I had felt in a while, but feels good right now.

Total Distance
13.11

13.11 in 1:44:41.  7:59 pace.

Started at 5:15.  Headed out towards Loch Lomand and then west until I hit Saratoga Road.  Headed north on Saratoga, crossed Main St. by the junior high and eventually made my way out to Willow Park.  Went north for about 1.25 miles and then turned around and came back.  A couple of variations on the way back, and had to play cat and mouse with a dog right at the very end, otherwise the average pace would have been around 7:50.  Longest run since the Ogden Marathon.

Felt pretty good throughout.  Minor pain would come and go to the achilles after about 5 miles.  After the run there is definitely some stiffness and soreness which makes me hesitant to ramp things up.  will probably run a 5k out in Tooele tomorrow morning while visiting my family.

Race: Tooele City 5K (3.1 Miles) 00:18:49
Total Distance
10.60

I'm out visiting my parents in Tooele (where I'm originally from) for the holiday.  I don't like 5ks.  They are just one big long sprint.  1st in my age group and probably about 11th or 12th overall.  Favorable course with some descent downhill at the beginning.  I stopped and walked a couple of times in the third mile where there is an uphill portion to finish the course.  I could see the winner cross the finish line.  He was probably right around 17:30.  The long run yesterday and the relatively low miles due to the achilles probably didn't help me much today, but it was good to push things a bit.

Splits:

1-5:28

2-5:46

3-7:01 (yeah, I know, kind of pathetic)

.10-0:34

Ran back to the car at a slow pace.

PM 3.5 miles at an easy pace to try and help me feel better about all the garbage I ate today. 

Comments
From Kelli on Sat, Jul 04, 2009 at 15:24:27 from 71.219.89.21

GREAT JOB! I do not like 5k's either, they are hard. Your time is impressive, and when you factor in the walking and still come out with that time----WOW!!!!

Have fun partying it up in Tooele!

From Bec on Sat, Jul 04, 2009 at 18:13:24 from 67.177.35.60

Great job! 5:28 the first mile? You were flying my friend. 7:01 is not pathetic.

Total Distance
7.23

7.23 at 7:57 pace.  Can't remember the total time, but it was right around 57:00.

My legs were pretty dead today, so I actually cut things short.  One more week of trying to just get a descent amount of miles in and then I will try and hit things hard for the next couple of months.......assuming no injuries come along.

Lifted weights for an hour.

Total Distance
5.37

5.37 in around 42:30.  It was 7:55 pace.  Nice and easy on the old church out and back route. 

Total Distance
9.10

9.10 in 1:09:48.  7:40 pace.  The old church route.  Eventually hit the frontage road and run on it for a bit before turning around.  More pain in the achilles than the last few weeks, and a pretty sharp pain on the top of my left foot.  I may back off for the next two days.  Good effort for me today though.

Total Distance
9.44

6.0 on the old church route.  No watch, but I know the approximate distance.  Constant tightness/little pain in the right achilles.  No pain on the top of the left foot while running, but it was there all day yesterday and is there now.

PM 3.44 at overall pace of 7:39.  I'm amazed at how much easier it was to keep a faster pace in the evenings as opposed to the mornings. 

Total Distance
0.00

No running today.  Was planning to do the stationary bike, but didn't want to wake up.  Planning on running around 14-14.5 tomorrow morning up and down Provo Canyon.

Total Distance
14.38

14.38 in 1:47:18.  7:28 pace.  

By far the best I've felt since the Ogden Marathon.  Longest run since the marathon as well.  Ran up to Vivian Park and back down.  Hit the 1/2 marathon mark at about 1:36, which is scorching for me on a training run.  Perfect day.......almost.  Never saw the sun and was probably in the 70s the whole way.  Not many runners on the way up the canyon, but a lot on the way down.  Saw the RHPC runners and pretty sure I saw Josh McAdams running as well.  Also saw and talked with the Crack O' Dawn group that was running.  Great run all around though.  

1-8:22 2-7:33 3-7:51 4-8:39 5-7:22 6-7:00 7-7:50 8-6:39 9-6:53 10-6:27 11-6:26 12-7:33 13-7:13 14-8:19 0.38-3:05

Total Distance
8.03

8.03 with 10 x 100 meter strides in 1:02:59.

I've been reading Advanced Marathoning and decided I would try and stick to the 55-70 mile/week 12 week training plan.  I think it will do me good to have specific workouts lined up every day.  I know I will probably have to eventually modify and change things, but we'll see how it goes.

Lots of pain towards the tail end of the run and ever since the run ended on the top of my left foot.  Hopefully this doesn't derail my new training plan.  Right achilles feels great.

Comments
From Bec on Mon, Jul 13, 2009 at 10:36:56 from 67.177.35.60

Great workout. I have that book too, it has some great training plans. Sounds like you will be geared up to set a PR at your next marathon.

Total Distance
11.02

11.02 in 1:26:45.  Medium-long run.

Made my way out into Saratoga Springs and then came back.  Perfect example of why this training plan will be good for me.  I would typically never run this far during the week. 

Lots of pain for the first 4 miles on the top of the left foot, and then it died down a bit.  I'm assuming the Ibuprofen kicked in at that point.  The foot doesn't seem swollen or any different than my right, but it worries me a bit.

Total Distance
0.00

The schedule called for a 5 mile easy recovery run today, but I decided to not run at all.  I figured this may be more beneficial for my left foot.

Comments
From Ericka on Wed, Jul 15, 2009 at 16:19:15 from 66.182.89.5

Sorry you are having foot problems. I hope you can get it well soon :)

Total Distance
11.11

11.11 in 1:24:45.  Medium long run.

Out on the old church route and onto the frontage road.  Headed out towards the A.F. boat harbor and then turned around and went back.  Ibuprofin seems to be very effective in controlling the left foot pain. 

Total Distance
5.15

5.15 recovery run.  Happened to see my brother who lives down the street running at the same time, so I just stuck with him.  Left work at midnight last night, and it could be crappy today.  I'm a bit tired.

Total Distance
15.00

15.0 miles in 1:54:02.  Marathon pace run.

Provo Canyon route this morning.  Started at around 6:15.  Lots of wind coming out of the canyon.  Did a 4 mile warm-up and then 8 miles at MP pace (6:50-7:00) and then a 3 mile cool down.  I was a bit worried about the MP miles, but overall I felt really good.  Splits for the MP miles:

7:05

7:10

7:37 Half mile up South Fork, and half mile down

6:49

6:40

6:39

6:23

7:01 I don’t know why I slowed down here

Overall a great effort for me today.  I’m really liking the training plan after the first week.  It gives me a definite direction for each of my runs and I really like that.

I saw Sasha and Jeff a couple of time today.  They are fast.

Total Distance
12.00

12.0 in 1:35:14.  Medium-long run.

Felt fine during the run, but feel like I'm sleepwalking ever since I finished.  Went out into Saratoga Springs and back.  I'm tired.  Between today and tomorrow, my body will be tested pretty good.  Tomorrow is suppose to be an 11 mile run.

Total Distance
11.03

11.03 in 1:27 something.  It was about 7:44 pace overall.  Medium long run.  Went out into Saratoga Springs again.  Felt better than yesterday and I'm looking forward to only running about 5 miles tomorrow.  My body needs it.

Total Distance
5.20

5.20 in around 42:00.  It was 8:14 pace.  Recovery run.  Took things very easy.  Signed up for the Provo River 1/2 yesterday.

Comments
From RivertonPaul on Wed, Jul 22, 2009 at 18:03:13 from 67.42.27.114

Nice work, keep it up.

Total Distance
9.07

9.07 in around 1:05.  Lactate threshhold run..........kind of.  Plan called for 3 mile warmup, 4 miles at 1/2 marathon pace (around 6:30ish) and a 2 mile cool down.  I ended up doing only 3 miles at tempo.  Splits were:

6:43     6:31     6:17

Luckily a train stopped me right after the first mile.  That allowed me to catch my breath.  Overall, the 2nd and 3rd ones weren't too bad, but I just didn't have it in me today.  Excuses: Got home from work at about 10:45 last night.  Didn't eat very good yesterday.  My legs still were pretty tired from the runs earlier in the week.  Oh well, better than nothing I guess.

Total Distance
5.23

5.23 miles.  Recovery run with my brother Ryan.  Nice and easy.

Part of me wishes I was running the marathon this morning.  The first 17  miles or so of  DesNews are some of my favorite.  It would kill my body right now though.

Total Distance
17.00

17.0 miles in around 2:16.  Long run.  Up 8.5 in Provo Canyon and back down.  Lots of runners/bikers.  A little wind and a little rain.  Longest run since Ogden Marathon.  I was able to keep a descent pace and overall felt pretty good.

I stuck to the training plan exactly this week.  I ended up right under 60 miles for the week; which is a lot for me.  I hope I didn't do more damage than good though.  My feet just don't seem/feel normal.  Both achilles and the top of my left foot worry me.  We will see how I feel Monday.  I guess if they survived this past week, then they should be able to hold up for a while.  If I can keep up the training plan I should be in great shape for St. George.

Comments
From Andy on Sat, Jul 25, 2009 at 13:33:17 from 198.60.114.178

What is your goal for the Provo 1/2? I'm guessing we have similar goals although I may not be in good enough shape right now.

From Jeff L on Sat, Jul 25, 2009 at 13:51:02 from 97.117.19.49

Hey Andy. I'm hoping for maybe 1:25 this year, but am not entirely sure. If I had somebody to run with I'm sure it could help. What are you planning for?

BTW - I read your blog all the time and learn a lot from it. It sounds like you've followed some training plans out of the Advanced Marathoning book. I'm currently using the 12 week 55-70 mile/week plan. Have you found that it sufficiently prepares you for the marathon. Any advice you got I would gladly take.

From Andy on Sat, Jul 25, 2009 at 16:10:45 from 198.60.114.178

I really like Pfitz's plans. I first did the 55 mpw plan then have used a variation of the 70 mpw plan for other marathons. The mid-week medium longs runs are tough to get in but I think they really prepare you well for the marathon.

I was thinking 1:25 too. Not sure if I am in shape for it right now but will give it a go.

Total Distance
9.07

9.07 in 1:12:40.  General aerobic run with 10 x 100 meter strides (they were pretty slow strides).  Feel like I could be on the verge of having more trouble with the achilles. 

Total Distance
13.50

13.50 in 1:49:11.  Medium long run.  Plan called for 14 miles, but I was running out of time and energy.  Legs were dead for the last few miles, but I was still able to keep going at around 7:30 pace.  Lost about 3 minutes due to a bathroom stop (kept watch running).  I need to force myself to do the elliptical tomorrow, and maybe the next day. 

Total Distance
0.00

46 mind numbing minutes on the elliptical.  I was suppose to do an easy 5 mile recovery run today, but decided to error on the side of caution as far as my feet/achilles are concerned.  The elliptical wasn't too bad, but it wasn't as good as running.

Comments
From Andy on Wed, Jul 29, 2009 at 11:40:12 from 199.190.170.21

Did you get an email from the Provo 1/2 saying they didn't accept your registration?

From Jeff L on Wed, Jul 29, 2009 at 12:04:27 from 158.140.1.28

I was just going to email you and ask you the same question. I got the email as well. My brother also got it and sent them an email asking to either refund the money or clarify if we can still be registered for the race. I'll let you know what we hear back, or if you hear something please let me know.

From Jeff L on Thu, Jul 30, 2009 at 10:37:42 from 158.140.1.28

Andy-I got an email from the Provo River 1/2 and it said that I was registered and it gave me a bib number. So, I'm assuming that I'm good to go.

Did you get a similar email?

From Andy on Fri, Jul 31, 2009 at 12:39:07 from 159.212.71.200

I did not got a similar email until I sent Curt an email asking for a refund. He responded with an email with my bib #. Looks like I will be running it.

Total Distance
12.24

12.24 in 1:36:55.  Medium long run with Mark.  Felt pretty good overall.  Nice to run with somebody, even though we don't really talk too much.

I did register for the Mid-mountain marathon which is on Sept 12.  It could kill my chances to go sub 3 at St. George, but it is the funnest race.

Total Distance
5.26

5.26 in around 43 minutes.  Recovery run.  Slow and easy.

Total Distance
16.91

16.91 in 2:10:48.  Marathon pace run.

4 mile warm-up, 10 miles at MP pace (6:50-7:00), 3 mile cooldown.  All done in Provo Canyon.  Most of it with Mark.  The 10 mile tempo was tough, especially around miles 6-7.  Splits for the tempo:

7:16  6:59  7:19  7:01  6:29  7:18  7:04  6:56  6:52  6:27 

Total Distance
13.98

AM 8.16 in 1:02:30.

I'm modifying the training schedule this week because of the Provo River 1/2 on Saturday.  I will break the runs up between the am and pm.  I think this will help my legs.  Legs were dead this morning for the first 5 miles, and then I started feeling better.

PM 5.82 in 48:16.  It was hot.

Total Distance
14.28

AM 8.12 in 1:03:23.  Out towards Saratoga and back.

 PM 6.14 in around 48:00

Total Distance
5.00

AM No running yet.  I hope to get in an easy, slow 5 miles tonight.

PM 5 miles on the TM.  Boooooring.

Total Distance
6.71

6.71 slow and easy.  Not much in the legs right now.

Total Distance
4.00

4.0 in about 32 minutes.  Easy and slow.

Race: Provo River 1/2 (13.1 Miles) 01:24:18, Place overall: 20, Place in age division: 2
Total Distance
13.10

Goals for the race: 

1:25 and run my own race (in control).  Hope and pray the achilles and feet come out of the race feeling ok.

It wouldn’t be the Provo River ½ if there wasn’t mass chaos and confusion at the start.  That being said, I always have really liked this race. 

Secretly, I was hoping I would be able to come in ahead of the first lady.  I believe I did so, but I had to hold her off at the end.  I had planned on trying to push it down South Fork pretty hard, and then try and hold 6:30 pace the rest of the way.  I wasn’t sure if the uphill section near Bridal Veil was going to be in play this year, but it was and I was fine with that. 

Met Tom Lee and talked with him for a second in the first few miles (if you’re reading this – nice job and I wish you were still blogging).  I ended up running a good portion of the race with Andy (from the blog).  I caught up to him around mile 5 and hung with him until about the 10 mile marker.  It really helps to run with people in a race.  There were certain sections where he carried me quite simply because I didn’t want to fall back.  Overall I felt pretty good.  Recently I’ve discovered that during these races I go in and out feeling bad.  It is just a matter of working through the bad times and then eventually I start to feel better.  Around mile 10, sunglasses guy caught up to Andy and I and started passing.  I started fading a bit and ended up running alone the rest of the way.  At the mile 11 water break I stopped for a bit, and really had to will myself to the finish for the last 2 miles.  I was surprised my splits were as good as they were for the last two. 

Overall, I was really happy with how consistent my splits were and this is certainly a good building block for the upcoming marathons.  I’m hoping I recover well from this and no pain/injuries linger.  Congrats to the other bloggers who ran so well.  I can’t believe how fast some of these people are.

Here are the splits:

1-6:13

2-6:11

3-6:18

4-6:05

5-6:23

6-6:22

7-6:39    Uphill

8-6:42    Uphill

9-6:16

10-6:24

11-6:23

12-6:48 holding on

13-6:45 holding on

.1-0:39

Comments
From josse on Fri, Aug 07, 2009 at 21:51:09 from 70.193.124.118

Good luck, keep a level head and you will do fine:)

From Bec on Sat, Aug 08, 2009 at 13:51:09 from 67.177.35.60

You did so AWESOME Jeff! Whatever you are doing is working, keep it up! Can't wait to see you PR at SGM!

From Andy on Sat, Aug 08, 2009 at 13:52:08 from 198.60.114.178

Great job today. I'm glad you were there. It definitely kept me going during some of the tougher miles.

From Burt on Sat, Aug 08, 2009 at 14:12:06 from 98.167.151.26

Great job Jeff.

From josse on Sat, Aug 08, 2009 at 15:45:26 from 70.192.73.56

See I told you so;) You did great!! So happy for you, are you running hobble in a couple of weeks?

From Ericka on Sat, Aug 08, 2009 at 17:54:54 from 71.36.76.97

It's no secret, you did AWESOME today!!

From Jeff L on Sun, Aug 09, 2009 at 11:13:40 from 97.117.27.141

Josse-Yeah, I'm running Hobble Creek. You are to, right? What kind of time you shooting for?

From josse on Sun, Aug 09, 2009 at 18:34:21 from 70.193.28.200

Before yesterdays run I would have thought I would be lucky to get a 1:30 but I think I can go under that. I am sure you will be minutes ahead of me.

Total Distance
5.28

5.28 in 44:25.  Nice and slow out near Willow Park.  Felt better than expected.

Total Distance
8.21

8.21 in 1:03:26.  Felt pretty good, but still a little sore in the legs from the race.

Total Distance
6.31

6.31 in 47:13.  Legs feel dead right now.

Total Distance
9.16

9.16 in 1:12:50.

Went out towards Saratoga Springs.  It was a bit cold as I got closer to the lake.  Lots of nats on the way back.  Legs still feel tired.

Comments
From Bec on Thu, Aug 13, 2009 at 17:36:31 from 67.177.35.60

Wake those legs up! Good luck on Saturday.

Total Distance
5.12

5.12 in around 41:00. 

Total Distance
18.02

18.02 in 2:22:48.  Went up Provo Canyon.  I was pretty slow going up, but was able to get down to below 8:00 average for the entire run coming back down.  Great day to run and lots of people up the canyon.

Total Distance
13.33

AM 7.27 in about 57:23.  Felt like fall.  Went out towards the old church.  Could see my breath at times and my hands were freezing.  I will hit things hard Monday - Wednesday and then I will back off the rest of the week because of Hobble Creek 1/2.  Will get out and do some more tonight.

PM 6.06 out around the neighborhood in 46:16

Total Distance
12.04

AM 5.03 in 39:31.  Planned on going around 8 this morning, but the power went out while I was getting ready, so I had to wait for the sun to come up a little bit to give me just a little light.

PM 7.01 in the evening

Total Distance
11.00

AM 6.50 This was a bad run. Didn't feel great. Legs were a bit sore. I think the doubles the last two days are getting the best of me right now.

PM 4.50 on the TM after lifting very lightly.

Total Distance
5.43

5.43 in the evening around the neighborhood in around 41:30.  It was hot.

Total Distance
4.06

4.06 slow and easy.  Threw some strides in.

Goals for Hobble Creek tomorrow: 1:22ish and don't get hurt.

Race: Hobble Creek Half Marathon (13.1 Miles) 01:22:04, Place overall: 31, Place in age division: 6
Total Distance
13.10

Goal was to finish in 1:22:00.  This race takes the cake for worst bus ride experience.  Started late as well.  Annoying, but I’m glad I’m not the person directing the race.  I was going to try and kill it coming out of the canyon, and then just hold on to the finish.  Lots of fast women in this race as well, especially compared to the Provo ½ a couple weeks ago.

1-5:51  I ran with two ladies for about the first 5-6 miles.  Mel (one of the crack o’ dawn girls and another lady who I see at the gym in Lehi).  I dropped them around the six mile mark.

2-6:15

3-6:29

4-5:34

5-6:27

6-6:14

7-6:11  Coming out of the canyon and feeling really good.  Concentrating on slowly reeling in the groups ahead of me.  Found a good rhythm in these middle miles.

8-6:07

9-6:22

10-6:06  I passed Mary Ann right around the end of this mile.  I had her in my sights for the last couple miles and slowly reeled her in.

11-6:52  This mile has the hill.  It’s not that long, but it worked me over pretty good.  After the hill, I was able to reel in about 3 other guys who were fading.

12-6:19

13-6:33  Right after the 12.5 mark I caught and passed the skinny guy in the black tights.  I told him to run with me, and he stuck with me for a bit, but then faded and finished a few seconds behind me.

.1-0:37

Overall, this was one of the best races that I’ve raced.  I didn’t get passed after about mile 6, and I was able to pass a descent number of people the rest of the way.  I finished pretty strong, and I think I’m learning how to race better in the fact that I’m able to work through the hard times in the race and recover and relax. 

In all honesty, I don’t know how I’m going to get faster than this.  Will the speed just come gradual as I put the miles in?  And how will these half marathon results translate to the St. George Marathon? 

Comments
From Andy on Sat, Aug 22, 2009 at 13:06:28 from 198.60.114.178

Great race. Being able to get through the hard times in a race is one of the hardest things to do. You are in great shape for St George. For what it is worth, in 2007 I ran Hobble Creek almost 2 minutes slower than you and finished St. George in 2:53.

From josse on Sat, Aug 22, 2009 at 14:27:55 from 75.216.139.156

Great job! Training and experience is how you get faster, and yes I think you do have it in you to be faster. I would say you should be able to run a 2:52 if everything goes well in SG. Allthough I wouldn't run any marathons between here and there if I were you, just focus on SG.

From Kelli on Sat, Aug 22, 2009 at 16:22:36 from 71.219.64.200

GREAT RACE!!!! I totally remember you just because of the guy in the tights (was he nuts or what? It was so hot!) I actually tried to snap a picture but was not fast enough!

Nice work, I know nothing about speed, so no help there!

From Jeff L on Sat, Aug 22, 2009 at 20:31:26 from 97.117.21.64

Andy-I wish you were running today to pace me to a 1:21:00. That's a seriously fast marathon time at STG in 2007. I will look at your training leading up to that race.

Josse-Nice job today, eventhough I know you were a bit disappointed. Keep giving me your two cents worth. You know what your talking about.

Kelli-too bad you weren't able to run. Get better

From Bec on Sat, Aug 22, 2009 at 23:20:07 from 67.177.35.60

WOW! Very impressive race Jeff, keep up the good work.

From Jody on Sat, Aug 22, 2009 at 23:20:20 from 98.202.136.149

Fantastic Job! Very impressive. You will have a great SGM.

From MichelleL on Sun, Aug 23, 2009 at 18:44:07 from 71.219.40.89

As a rough guide I'd say add 5 minutes then double your time for st g, so that would put you at 2:54. Nice job on your race, esp being strong in the second half and encouraging others as you passed.

From on Sun, Aug 23, 2009 at 21:55:57 from 208.110.147.210

Gpzmax here, or the skinny old guy in the tights. Thanks for pulling me in. I had lost the wheels just before you came by. You helped me PR by more than 5 minutes. Great run.

From Andy on Sun, Aug 23, 2009 at 21:58:27 from 198.60.114.178

I disagree with Michelle. I double the time and add 10 minutes. Oh, wait - that's the same thing.

From Kelli on Sun, Aug 23, 2009 at 22:09:01 from 71.219.64.200

Okay, "crazy" guy in tights----were you so hot????? Those tights just made me feel for you. It was so darn hot and they were black. Oh, and I did not think you were old, you must be a young looking kind of old!

From RivertonPaul on Fri, Aug 28, 2009 at 13:14:48 from 67.42.27.114

Based on your Hobble Creek time, Sasha's race predictor puts you at 2:58:34.

Total Distance
10.00

AM 5.64 slow with some walking.  Felt better than I thought I was going to.

PM 4.36 on the TM.

Total Distance
9.50

9.50 with overall pace right under 8:00.

Total Distance
7.56

AM 5.06 at an ave. pace of about 7:50. Last 2 miles were below 7:10.

PM 2.50 on the TM after a little lifting.

Total Distance
8.69

8.69 at 7:40 overall pace.  One of the better training runs I've had in a while.  First mile was around 8:30, and then everything after that was pretty much in the 7:30s.

Total Distance
5.11

5.11 in a little over 41 minutes.  Slow and easy.

Total Distance
18.03

18.03 in around 2:25:40 up and down Provo Canyon.  Lots of runners in the canyon and pretty good weather.  Ended up with more miles than I anticipated this week, and I think I will try and hit the 70 mark next week.

Comments
From josse on Sat, Aug 29, 2009 at 21:05:52 from 70.193.188.0

Looks like a great week of running. Next saturday some friends and I are running hobble creek. We are doing a tough workout which will be 4 miles w/2 min recovery, 3 w/2min rec, 2 w/2 and 1 mile. There are people you speed and would love to have you come. Just let me know if you want to and I will give you details it will be an excellent training run for SG.

From Jeff L on Sun, Aug 30, 2009 at 19:56:48 from 66.182.79.254

Hey Josse, I would certainly be interested.

From josse on Mon, Aug 31, 2009 at 14:40:17 from 70.193.41.9

K I well give you the details later in the week when I know them.

Total Distance
15.04

10.04 in the morning

5.0 on the TM

Total Distance
12.74

8.42 at overall pace of about 8:09.  Nothing left in the legs after yesterday. 

4.32 in 33:41 in the evening. Didn't feel great, but was able to keep a descent pace.

Total Distance
8.58

5.58 in 41:57.  Really tried to push the pace the last few miles on this one.  Last two miles were in the upper 6's.

3.0 easy on the TM

Total Distance
10.02

10.02 in 1:19:21. Didn't feel like I had much in the legs today. Probably won't run again today.

Total Distance
5.80

5.80 in 46:45. Pretty slow and easy. Should be able to hit the 70 mile mark this week with a long run tomorrow.

Total Distance
18.20

18.20 in 2:21:46.  Up Provo Canyon and it to Southfork and then back down.  Very happy with this run and was able to throw down some faster miles.  Jeff and Sasha passed me coming out of the canyon on their tempo run and I hooked on to their pace for a mile, but then I had to let them go.  They are incredibly fast to keep that kind of pace for so many miles.

This is the most miles I've run in a week ever.  I could definitely feel it today.  I will scale back a bit now.  

Plan for next week is to go about 12-13 on Monday and then take it pretty easy the rest of the week in preparation for the Mid-Mountain Marathon next Saturday.  This could be a stupid move to run this race so close to St. George, but it is a lot of fun.

Comments
From allie on Sat, Sep 05, 2009 at 17:51:31 from 129.123.26.6

nice running and mileage this week. good luck next saturday. i don't think it's a stupid move...just treat is as a good training run. what are you aiming for at SG this year?

From Jody on Sat, Sep 05, 2009 at 22:13:10 from 98.202.136.149

You looked great today! I normally HATE that trail but with Marcie today it wasn't too bad. Nice job hanging with Sasha and Jeff today.

From Jeff L on Sun, Sep 06, 2009 at 11:15:47 from 97.117.10.107

Allie-Looking to come in just under 3 hrs if the stars align at SG. Good luck at TOU.

Jody-I thought that was you the first time we passed each other. Can't beleive you don't normally like that trail because it is my favorite place to run, especially on Saturday mornings. Nice running for you too.

Total Distance
12.42

12.42 in 1:33:42. Ave pace of 7:33.  Ran up just a little past Vivian Park and back to the mouth of the canyon.  Wasn't planning on running hard, but I felt good and this ended up being a pretty fast run for me.  Splits:

1-8:47 2-7:51 3-7:43 4-8:59 5-7:08 6-7:12 7-7:53 8-7:05 9-6:30 10-7:59 11-6:41 12-7:06 0.42-2:41

#1 Wave Rider 10 Miles: 12.42
Comments
From Bec on Mon, Sep 07, 2009 at 16:34:58 from 67.177.35.60

Nice job Jeff.

Total Distance
5.12

5.12 in 41:08.  Nice and easy this morning.

#2 Wave Rider 10 Miles: 5.12
Total Distance
10.79

AM 5.14 in 38:02. 7:25 overall pace. A nice little faster paced run for me.

PM 5.65 at around 9:30 pace. Very slow, but I was fine with that as I was running with some friends.

#2 Wave Rider 10 Miles: 5.14
Total Distance
5.43

5.43 at around 8:00 pace.

#1 Wave Rider 10 Miles: 5.43
Total Distance
2.54

2.54 nice and easy around the neighborhood.  Mid-Mountain Marathon tomorrow.  I'm very excited.  This is the hardest and funnest of all the marathons I've done.  Goals for the race:

-Don't get hurt (lots of opportunities to trip in this race)

-Ultimate goal is to finish in 3:30 (winner finished in just over 3 last year), but would like to at least beat my time from last year of 3:48.

-Finish strong, both mentally and physically.

I've had doubts whether or not to run this race hard because I don't want to screw anything up for STG, but I've decided I'm running tomorrow's race hard and we'll see what happens in the next few weeks.

#2 Wave Rider 10 Miles: 2.54
Comments
From josse on Fri, Sep 11, 2009 at 12:56:41 from 75.216.230.108

Good luck tomorrow and i do hope you have fun:)

From Jody on Fri, Sep 11, 2009 at 21:31:42 from 98.202.136.149

Good Luck!

Race: Mid Mountain Marathon (26.2 Miles) 03:36:45, Place overall: 16, Place in age division: 8
Total Distance
26.20

Ugh.  I forget how hard this race is.  It does a number on my body.  Feet are sore today (I’m writing this on Sunday), along with my legs and back.  Now for the excuse……this is the only time all year that I run on a trail and my body can certainly notice a difference between the trails and the road.  Most of the trail on this race is extremely rocky as well.  Overall, this is a very fun race and is very well organized.  I would recommend it to anybody looking for a good trail run.  Here are my times at each of the mile markers they had posted:

Mile 5 – 39:55  Started a bit fast so that I wouldn’t get stuck behind somebody slow on the single track trail.  After about 2.5 miles I was running by myself, which I actually liked better than running in a group of people.  Seems like we climb for the first part of the race.  I couldn’t catch my breath and my legs already don’t feel that great.  But I was happy to see I was on 8 minute/mile pace.

Mile 10 – 1:20:03  Occasional runners pass me, but I’m certainly not passing anybody.  Feel great on the downhill portions, but any uphill section is just kicking my butt.  Still about 5 minutes ahead of where I was last year though. 

Mile 14.8 – 2:01:28  I notice that my lower stomach muscles are giving me a lot of pain and any time I have to climb my groins are giving me trouble. 

Mile 20 – 2:48:01  Miles 15-20 are the worst part.  It is a pretty good climb and my legs are done.  Still not many people around, but I do start to come up on blue-shirt guy.  He doesn’t stop at the aid station, but I do stop.  I didn’t see him again until about mile 25.

Mile 26.2 – 3:36:45  Blue shirt finally comes back into view and he is strugglin.  He pulls to the side of the trail with about a mile left and lets me pass.  I was so glad to be done.  This race is hard, but is actually pretty fun.

I will take it easy for the next few days, and will actually probably start to taper for St. George.  I was amazed at how my legs just had nothing in them for this race.  I don’t want that problem for St. George.

Comments
From josse on Sun, Sep 13, 2009 at 14:51:45 from 70.193.165.88

Great job Jeff, you bettered your time from last year. Trail running is tough esp. when you are not use to it. You use a lot of different muscles that you don't have to use on the road.

From Twinkies on Sun, Sep 13, 2009 at 16:09:47 from 98.202.132.86

Great race. I'm amazed that you can run that course with no trail training. I didn't realize that there were other bloggers at the race or I would have introduced myself.

From Fritz on Sun, Sep 13, 2009 at 16:23:51 from 65.100.192.74

Jeff, I felt the same way. That race really did a number on my feet along with my legs and back. Let's just hope we can recover in time for St. George. Nice work nonetheless.

From Jody on Sun, Sep 13, 2009 at 17:47:50 from 98.202.136.149

Congratulations on a great race! Time to recover and get ready for a great SGM!

From Jeff L on Mon, Sep 14, 2009 at 14:05:01 from 76.164.29.58

Josse and Jody-You both should run that race sometime. It is a lot of fun and you would like it.

Fritz-Congrats on your race. Your time was incredible. Hope you recover in time for STG.

Twinkies-Nice job. You sound like a serious trail runner.

Total Distance
0.00

No running or any physical activity for me today.  I'm still pretty sore from the marathon on Saturday.  At times during the day I don't feel that bad, but at other times during the day I ache all over.  I will try and put in some easy miles tomorrow morning.

Total Distance
4.00

4.0 recovery miles.  Stayed up late watching the Raiders (it's hard to be a fan of the Raiders), but actually didn't feel too bad on the run.  Ran without a watch.  Legs a bit sore, but not as bad as expected.

Lifted weights and did the elliptical for 15 minutes in the evening.

#1 Wave Rider 10 Miles: 4.00
Total Distance
5.00

Pretty easy run with no watch.  Felt really good at first, and then legs felt tired at the end.

#2 Wave Rider 10 Miles: 5.00
Total Distance
0.00

Slept in today and justified it by saying that I was still recovering from the marathon.  Will probably lift and do some elliptical tonight.

Total Distance
6.00

6.0 with no watch.  Nothing hard, just nice and easy.  Planning on around 16 up and down Provo Canyon tomorrow morning.

#2 Wave Rider 10 Miles: 6.00
Total Distance
16.03

16.03 at overall pace of 7:40 up and down Provo Canyon early this morning.  This was a lot faster than I was planning on, but on the way out of the canyon this guy named Richard (crack o dawn group) passed me and so I let him pace me.  We ended up talking and running for a good 3-4 miles and it made me go a lot faster than I had planned.  I need to back off a bit for the next few weeks.  Had a lot of miles in the 7:30-7:50 range and a couple in the 6:20s.

#1 Wave Rider 10 Miles: 16.03
Total Distance
6.19

6.19 in around 50 minutes.  About 8:05 pace.  I wanted to run a marathon yesterday after reading all the TOU race reports.

#2 Wave Rider 10 Miles: 6.19
Total Distance
4.33

4.33 in 35:11 around the neighborhood.  It was the coldest its been in quite some time this morning.

#2 Wave Rider 10 Miles: 4.33
Total Distance
7.06

7.06 in 54:54. 2 mile warmup.  1 mile fast (6:18). 1 mile slow.  1 mile fast (6:31, but would have been around 6:00 if I didn't have to come to a complete stop at two separate times having to wait for cars).  2 mile cool down.

I'm encouraged with the two fast miles.  I had to work at them, but I felt pretty good overall.

#1 Wave Rider 10 Miles: 7.06
Total Distance
5.03

5.03 at about 7:53 overall pace.  Kept things pretty easy.

#2 Wave Rider 10 Miles: 5.03
Total Distance
6.03

6.03 in around 47:45 or about 7:54 overall pace.  Threw in 10 100 meter (approx.) strides.  Legs didn't feel all that great.  Planning on around 12 easy miles up and down Provo Canyon tomorrow morning.  Feeling fat as a result of the cutback in mileage for STG.

#2 Wave Rider 10 Miles: 6.03
Total Distance
12.04

12.04 at overall pace of 7:54.  Never felt like I pushed the pace at all, but my legs didn't feel all that good.  I still think I'm recovering from the marathon a couple weeks ago.  I will take it real easy this week and hopefully the legs will be ok next week.

#2 Wave Rider 10 Miles: 12.04
Total Distance
9.86

5.51 at overall pace of 7:18.  Felt pretty good today.  Didn't feel like I had to work that hard to keep a pretty fast pace, which is usually hard for me to do in the mornings.  Good sign for the marathon this Saturday.  No running for me on Tuesday or Wednesday as I'll be out of town.  Plan on around 5 miles on Thursday and nothing on Friday.  I'm very excited for the race this Saturday though.

4.35 additional miles in the evening at around 7:20 pace.

#2 Wave Rider 10 Miles: 9.86
Total Distance
4.50

4.50 with no watch, but it felt like I pushed the pace in certain areas.  Was out of town the last two days in Dallas and have come back to what feels like winter temps.  Probably no running tomorrow and will leave for S.G. around 10.  Very excited and feeling confident for the race, although I'm a little tired right now.

#2 Wave Rider 10 Miles: 4.50
Comments
From Andy on Thu, Oct 01, 2009 at 10:51:02 from 159.212.71.200

Good luck. You will do great.

From Bec on Thu, Oct 01, 2009 at 15:08:50 from 67.177.35.60

I am really excited to see how well you do at this race. You have trained so hard and you have some incredible speed behind you. Enjoy St. George!

Race: St. George Marathon (26.2 Miles) 03:03:06, Place overall: 205, Place in age division: 38
Total Distance
26.20

Good race.  About an 11 minute PR for me.  I was going to try and stick with the sub 3 pace group, but I thought they were going too fast for me after about 5 miles.  I wish I could have stuck with them though because I think it would have helped me in the later stages of the race.

1-6:52

2-6:44

3-6:28

4-6:18

5-6:30 This is around the point where I dropped from the pace group.   I was feeling pretty good overall.

6-6:27

7-6:32

8-7:24 Ran with Matt K. from the blog for a few miles.  Got up Veyo without too much trouble. 

9-7:15

10-7:07

11-7:25

12-7:12 Miles 9-13 were pretty tough.  I think the steady climb was getting to my legs a bit.

13-6:43 Hit the half way point right around 1:30:10 and figured I was in good shape if I could negative split.

14-6:55

15-6:58

16-6:21

17-6:29

18-6:50 It was around this point in time where I start having trouble with my toes.  Both my big toes are going numb on me. I think it is a combination of the heel inserts I’ve been wearing all year and my shoes being tied too tight.

19-7:20 Uh oh

20-7:07

21-6:33

22-7:24 I’m starting to spend more time at the aid station and I am not doing good mentally.  Bottoms of my feet are killing me.  There is some walking in some of these miles.

23-7:17

24-6:54 Apparently I’m feeling better than I thought.

25-7:55 It’s over.  I’m mentally done and I am walking more and more now.  Getting passed a lot, but I know I’ve got my BQ in the bag.

26-8:09 Death march to the end.

.2-1:45

Overall, a great race for me.  I don’t think I was ready for miles 22-26.2.  I need to get stronger mentally.  My legs were obviously the first thing to go and they were getting shaky around mile 19.  However, looking back at my splits, I think I let the race get the best of me.  I was still trucking along pretty good around mile 21 or so, but going from a 6:54 mile to a 7:55 mile from 24-25 is frustrating.

I think I have lots of room to improve and get the marathon time a lot lower.  I need to change some things (eat better, lose some weight – I was racing at around 160 lbs, and do more runs at marathon pace).   I guess more than anything, I am motivated to get better.  Will take any advice from anybody on the blog to help me get there.

#2 Wave Rider 10 Miles: 26.20
Comments
From Jody on Sun, Oct 04, 2009 at 12:55:31 from 65.121.75.131

Congratulations! That is a huge PR and big improvement. Can't wait to see what else you can do!

From allie on Sun, Oct 04, 2009 at 15:44:16 from 67.177.43.41

congrats on the huge PR and the BQ! nice job getting through those last few miles. i liked your "uh oh" at mile 19. that was my "uh oh" mile in TOU this year.

From RivertonPaul on Sun, Oct 04, 2009 at 18:54:56 from 75.169.4.137

Nicely done PR and BQ. Keep up the progress.

From Bec on Sun, Oct 04, 2009 at 20:55:07 from 67.177.35.60

Very impressive time, you should be extremely proud. If you stay consistent with running/training, you will continue to see HUGE PR's. My advice to you would be: 1. Register for Boston 2. Find a place to stay in Boston 3. PR once again in BOSTON!!!! Way to go on the BQ! That is tough work.

From Kelli on Sun, Oct 04, 2009 at 21:46:05 from 71.219.96.151

NICE JOB!!! St george is a fast race, but that does not mean it is not tough. Those uphills in the middle really wear your legs out. And the last 2 miles being flat all of the sudden (mostly, well not flat, just flatter) are hard after the downhill. YOU DID GREAT!!! Self reflection is always good, and I am sure you will figure out ways to tweak the race and be even faster the next time!

From Andy on Sun, Oct 04, 2009 at 22:30:01 from 198.60.114.178

Great job. Stick with the consistent mileage and your marathon time will improve a lot.

From melanieb on Sun, Oct 04, 2009 at 23:29:01 from 75.169.211.153

Jeff,

I barely beat you because of chip time.You ran awesome! Say hi to Mark for me.

From josse on Mon, Oct 05, 2009 at 00:33:23 from 70.193.156.88

Great job I am so proud of you, like all runners you are being to hard on yourself we all slow down at the end. I know you can get that sub-3 and you are close. I get that numb toe thing in marathons too, it weird and sometimes it lasts for a couple of months. Take it easy for a while before you jump back into training. I think my sister got some pics of you finishing, I am pretty sure they are you but will have to look at them again when they are on the computer to be sure.

From Ericka on Mon, Oct 05, 2009 at 17:53:19 from 71.36.73.199

Congrats on your PR! Sounds like race day came together for alot of bloggers and you are no exception :)

From Jeff L on Tue, Oct 06, 2009 at 10:47:45 from 76.164.29.58

Thanks for the comments everybody.

Nice race Josse. I'm happy it came together for you.

Melanie-I thought I had you beat. Watch out next time. Thanks again for pushing me at the end.

Total Distance
0.00

Extremely sore from the race still.  Everything hurts from the midsection and lower.  I don't plan on doing anything today, and will start with the elliptical tomorrow.

Total Distance
0.00

30 minutes of lifting and 30 minutes of elliptical.

Total Distance
0.00

45 minutes on the elliptical this morning.  My quads are still sore from the race.  I don't know that they have been this sore after a race.  I'm going to try and not run until Saturday, and then next week I think I will try and do the same thing.  I think it is good for me to take a little running break.  We will see if I can do it.

Comments
From allie on Wed, Oct 07, 2009 at 10:42:25 from 67.177.43.41

good plan. i've tried it multiple times, but i only make it about 3 days. not to demotivate you or anything :) just do what your body tells you. XT is great.

From Jeff L on Wed, Oct 07, 2009 at 20:37:19 from 97.117.27.83

Allie-Just curious, but what are your racing plans over the next 6 months or so. That's probably a loaded question, but just wondering. STG could have been yours if you were there racing it.

From allie on Wed, Oct 07, 2009 at 21:18:25 from 67.177.43.41

i am taking a break from marathon training and focusing specifically on 5ks and 10ks to build speed. the plan is to get faster at those distances, which will in turn (theoretically) bring down my half and full marathon times. so i am going to race a few short races over the next 3-4 months, and hopefully hit a sub-1:20 in a half sometime this spring (either SLC or ogden). i am planning on running grandma's marathon in june, with a goal of 2:45. it's in minnesota and it's OTQ-eligible. if i don't hit the mark there, i will re-evaluate my training and try again for the OTQ in 2011. i really want to run a fast, solid marathon, and the way i have been doing it (running multiple, downhill, pounding utah marathons) doesn't seem to be the best approach for me. i may do desnews or TOU just for fun next year, but my whole focus for 2010-2012 will be on hitting the OTQ time, which means i have find out-of-state marathons with honest courses.

long response, sorry :) what is your focus heading into winter? and racing season next spring/summer?

From Jeff L on Thu, Oct 08, 2009 at 10:45:26 from 76.164.29.58

No apology needed, I find it very interesting. I need to find a way to try and tap into some more speed, and then translate that into a marathon as well. I will probably try and build some good base mileage and at the same time throw in more speed work or tempo work. I'm not sure on the marathons next year. I really like Ogden, and Utah Valley is certainly an option. I might have to tap into your marathon knowledge as we get into next year.

Total Distance
0.00

So far, so good on not running.  45 minutes on the elliptical.  Will try to go lift later on tonight.  Legs are feeling better and better.

Lifted for an hour and then walked 10 minutes on the treadmill while talking to Becca and did 10 minutes on the elliptical. 

Total Distance
0.00

35 minutes on the stationary bike because there were no ellipticals available at the gym (grrrrhhh).  This was after I drove around all of Lehi looking for a way to get by the train that had blocked almost all of my available routes to the gym. 

Comments
From Bec on Sun, Oct 11, 2009 at 16:16:47 from 67.177.35.60

hehe :) Gotta love Lehi and the trains. I have heard there is a fight in the mornings over the ellipticals at the "L" center. Thanks goodness you get to start running next week, right?

From Jeff L on Sun, Oct 11, 2009 at 19:06:49 from 97.117.19.77

I hate it when there are so many people in the cardio area that nothing is available. I can't wait to start running again.

Total Distance
11.71

11.71 at overall pace of 8:15 up to Vivian Park and back down.  Felt good for the first 6 miles or so, and then the soreness got worse and worse in my quads. This was a stupid move to run this far and I didn't realize how much damage the SGM did to my legs. I felt worse last night than I did at any point last week. Will try and do runs of 3-4 miles this week at slow pace.

#1 Wave Rider 10 Miles: 11.71
Comments
From allie on Sun, Oct 11, 2009 at 20:11:43 from 67.177.43.41

nice mileage. sorry about the leg soreness. i felt that way after desnews for nearly 3 weeks. shorter runs this week seems like a good plan. just stay healthy!

From Bec on Sun, Oct 11, 2009 at 21:19:30 from 67.177.35.60

Your running will be back before you know it, give it some time. I guess an 8:15 pace is pretty slow the week after a HUGE race (yeah right). You will be back before you know it.

Total Distance
8.02

4.02 in around 37:15.  After Saturday's run, I decided I would intentionally take things really, really slow.  Some soreness in the quads, but felt better than Saturday.  I don't know why I feel it's necessary to include the 0.02 in my mileage, but I do.

PM 4.0 at around 8:15 pace.

#1 Wave Rider 10 Miles: 4.00#2 Wave Rider 10 Miles: 4.02
Comments
From allie on Wed, Oct 14, 2009 at 10:59:10 from 67.177.43.41

the .02 adds up! 7.3 miles in a year. :)

From Jeff L on Wed, Oct 14, 2009 at 11:04:52 from 76.164.29.58

You just validated my listing of these minimal amounts. I'll keep posting them. Thanks.

Total Distance
8.27

4.27 in 35:27.  Really warm this morning compared to yesterday.  Didn't feel all that great, but made it through the run.

PM 4.0 on the TM after lifting for 40 minutes.

#1 Wave Rider 10 Miles: 4.00#2 Wave Rider 10 Miles: 4.27
Total Distance
8.50

4.50 on the TM because it was too windy to run outside.  Walked an additional .25 after as I talked with Melanie from the blog about the SGM.

PM 4.0 in 29:58.  It started raining pretty good about 1/2 way through my run. For some reason my pace was descently fast, plus I think the rain made me go faster as well.

#1 Wave Rider 10 Miles: 4.00#2 Wave Rider 10 Miles: 4.50
Total Distance
5.34

5.34 in 44 something.  Didn't feel that well in my legs and my stomach was giving me problems.

#2 Wave Rider 10 Miles: 5.34
Total Distance
0.00

Nothing this morning.  I had good intentions, but rationalized not getting out by saying that a day of rest today will help me feel better for a little bit longer run tomorrow. 

Comments
From Jody on Fri, Oct 16, 2009 at 14:17:12 from 12.130.118.101

Nothing wrong with a day of rest. I believe it was you who tried to convince me that I need two weeks of rest. Enjoy the day.

From Jeff L on Sat, Oct 17, 2009 at 13:36:22 from 97.117.14.92

Haha. But I also said it is easier to give the "no running" advice that it is to receive it. Good luck on your trip.

Total Distance
17.05

12.05 at overall pace of 7:55.  Felt about a million times better than last Saturday, but not 100%.  Last 3 miles were about 6:48, 6:41 and then around 6:32.  I might throw in some easy miles this afternoon around football games. 

Afternoon: Threw in an additional 5 miles in 39:35.  Felt pretty good and never pushed the pace at all.  However, later on Saturday evening I felt aweful.  I think I just over did it today with the running.  My left knee was giving me some problems and I was just sore.

#1 Wave Rider 10 Miles: 5.00#2 Wave Rider 10 Miles: 12.05
Total Distance
10.14

4.64 in 37:05.  Didn't feel great, but it was warm this morning.  I could have run in shorts and no sleeves today and been fine.

PM 5.50 on the TM.  Did a 1.50 warmup and then I hit the runner's high for about 4 miles.  I felt so good and I had the pace in the mid 6's for the whole time.  Felt like I could go forever at that pace.

#1 Wave Rider 10 Miles: 4.64#2 Wave Rider 10 Miles: 5.50
Total Distance
4.75

4.75 in 38:00.  Legs and lower body didn't feel all that great.  This was expected after putting in some pretty fast miles last night on the TM.  I think I'm going to run the 1/2 that is on Halloween and comes down Provo Canyon.  Should be a pretty fast course.

#1 Wave Rider 10 Miles: 4.75
Comments
From Bec on Tue, Oct 20, 2009 at 14:28:04 from 67.177.35.60

There is a half on Halloween? I want to do it! Who is putting the race on?

From Jeff L on Tue, Oct 20, 2009 at 16:09:48 from 76.164.29.58

Bec - See this link. You should do it.

http://www.active.com/page/Event_Details.htm?event_id=1764466&assetId=3B49EC18-0740-4F47-A80B-EBB924127622

Total Distance
4.25

Evening: Lifted for about 30 min. and then did a 2 mile warmup on the TM.  I was then going to try and do about 5 at a pretty good tempo, but I only made it 2.25.  My stomach was giving me trouble and my body didn't feel nearly as good as the other day when I was on the TM.

#2 Wave Rider 10 Miles: 4.25
Total Distance
5.05

5.05 in 40:34.  Didn't feel all that great, but just tried to go easy and not push things too much.  Body is pretty sore and I'm tired from not getting as much sleep as usual.

#1 Wave Rider 10 Miles: 5.05
Total Distance
3.02

3.02 in around 22:45. Mile 1 in about 8:10. Mile 2 about 7:35. Mile 3 about 6:51. Just couldn't get my body to go faster at the end. I've been unusually sore and tired from the limited miles I've run this week.

#1 Wave Rider 10 Miles: 3.02
Comments
From josse on Fri, Oct 23, 2009 at 23:43:42 from 70.193.116.252

You sound like you need some sleep, or a good massage or something.

Total Distance
12.05

12.05 in 1:35 something.  One of the worst runs I've had on a Saturday morning in a while. Don't know if it's cause the motivation is not there or what.  Body didn't feel that well again.  Wonder if I'm fighting a bit of a cold, even though I don't feel that bad.  Hamstrings and legs are a bit sore.  Lower abdomen muscles are sore.  I haven't even lifted that much this week either.  Didn't even run that much this week.  I'm assuming that I'm just still feeling the effects of the marathon, but it has been a while.  Great weather in the canyon though.  Unusually warm and I was overdressed.  Hardly any wind and that is never the case on Saturday mornings.  Not sure if I want to run the 1/2 next week if I feel crappy like I have been.

#2 Wave Rider 10 Miles: 12.05
Comments
From Bec on Sat, Oct 24, 2009 at 14:23:59 from 67.177.35.60

Feel better Jeff. Maybe you were just having a bad week?

Total Distance
7.22

7.22 in 56:35.  Probably the coldest morning yet this year, but one of my better morning runs since the marathon. Had a good mind set for the run and just took it easy and tried to enjoy things. Scared the crap out of somebody right at the beginning. It was pitch black and I could tell I was coming up on sombebody and was going to pass them (we were going in the same direction). I went to the opposite side of the road so that I wouldn't come right up behind them, but right as I was about to pass them they started coming to the same side of the road that I was on. I quickly made some noise so they would notice me and they stopped dead in their tracks. I think they were terrified and they had no idea I was there. Felt bad for them, but I laughed for a bit. Saw several other runners out early today.

#1 Wave Rider 10 Miles: 7.22
Total Distance
6.50

6.50 on the TM. Started slow and just gradually picked the speed up.  Felt pretty good overall. Went to bed earlier the last two nights and I have felt better on my runs the last few days. If not for the wind, I would have been able to run outside. With the snow coming today, I'm sure I'll be stuck on the treadmill for the next few days.

#1 Wave Rider 10 Miles: 6.50
Total Distance
6.75

6.75 on the TM. Did a 1 mile warmup and then got serious.  Just gradually built my pace up for the next 4.50 miles to where I eventually was hitting 6:30s for a bit. Felt good after a while and got to the point where just under 7:00 felt pretty easy. Not a bad run for me overall this morning.

#2 Wave Rider 10 Miles: 6.75
Comments
From Bec on Wed, Oct 28, 2009 at 18:18:04 from 67.177.35.60

Nice miles on the TM this morning!

Total Distance
6.00

6.0 on the TM. Everything was pretty slow except for mile 5, which was probably around 7:25ish. A bit sore and tired. I'm going to sign up for the 1/2 marathon this Saturday down Provo Canyon. Hope it's not too cold.

#1 Wave Rider 10 Miles: 6.00
Total Distance
0.00

Nothing. Decided to sleep instead of wake up. Justified it by saying that the treadmills and ellipticals would probably all be full since the L.C. track is closed for some Halloween party they are getting ready for. I probably could have run outside though. Whatever.

Comments
From Bec on Fri, Oct 30, 2009 at 13:48:22 from 67.177.35.60

You should see the mess down at the L Center. I am happy that I am not involved in that party.

Race: Halloween Half Marathon (13.1 Miles) 01:29:48
Total Distance
13.10

Pretty frustrating race for me.  I’ll keep this simple.  First 4.5 miles were great.  I was sailing right along and loved the steep downhill.  Passing lots of people and was pretty close to the front I believe.  Big gap between me and the people ahead.  The coolest thing of this whole race was the fog when we were coming out of the first canyon where Sundance is.  It was awesome.  Everything after this was tough.  My legs just died.  Mentally I wasn’t into it.  Getting passed by everyone I had just passed.  Melanie from the blog came along and I was going to try and stick with her, but I just didn’t have it in my legs.  From about mile 7 on I tried to just take it easy, but I was so frustrated.  Finally at mile 10 Josse caught up to me and I was so glad to finally have somebody to run with to the end.  Glad this race is over.  I want to be done with racing for a while.  My legs just don’t have anything in them.  I want to try and just put in some miles and enjoy some overall fitness.

BTW – I had an awful “honey bucket” experience before the race.  I’ll spare the details for now, but it was disgusting and just pissed me off.  Still makes me sick to think about.  On the bright side, the fog was awesome, my first 4.5 miles were awesome, I got to talk with Bec before the race and Josse and some others after the race, and I got some exercise today.

#2 Wave Rider 10 Miles: 13.10
Comments
From josse on Sat, Oct 31, 2009 at 15:45:59 from 70.192.230.43

I am sorry your race was no good, but I was also glad to have you to run with at the end:)

From RAD on Sat, Oct 31, 2009 at 16:49:29 from 76.27.12.70

I must say...those first 4.5 were AWESOME and the scenery was worth the run. I just laid back and had fun today - congrats on pushing it all out to the end. Sorry about the honey bucket, someone should've told you about the warm flush toilets...

From Walter on Sun, Nov 01, 2009 at 10:35:08 from 76.27.13.75

Wow Jeff, I forgot to mention the awesome scenery and the fog we ran into which was so cool. Sometimes I get caught up in the race and forget the scenery. Keep up those miles and you will be a force to be reckoned with.

From Bec on Sun, Nov 01, 2009 at 11:10:53 from 67.177.35.60

I agree with Walter!

I am sorry that your race wasn't the best. I didn't know that the Honey Bucket was unkind to you either, stink! It was fun talking to you yesterday while we laughed at the individuals that were scantily dressed. I better be seeing you at the LC soon!

From melanieb on Sun, Nov 01, 2009 at 15:40:34 from 75.169.202.137

It was fun seeing you there. Where was Mark? I'll see-ya at the LC. Don't be too hard on yourself you still did great!

Total Distance
0.00

Can't believe how sore I am as a result of the race on Saturday. I feel about as bad as I did after St. George a couple weeks ago. Quads, calves, ankles, back, and stomach all feel horrible. Going down stairs is not very fun and the worst is right when I wake up in the morning.

I really feel like I could have run the race in around 1:20 to 1:21ish on a normal day (I know it's easy to say this after the fact), and I think that is why I was so frustrated with how things went.

PM 1 hour on the elliptical while reading Us Weekly (It makes the time go by a lot faster so don't laugh too much).

Comments
From josse on Mon, Nov 02, 2009 at 11:08:53 from 70.193.179.228

Same here, i think I feel worse than after SG. Or maybe it just bringing it all back to the surface with some extra added on.

From Jeff L on Mon, Nov 02, 2009 at 11:15:24 from 76.164.29.58

Oh good. I'm glad I'm not the only one suffering. Can't believe how bad I feel.

From josse on Mon, Nov 02, 2009 at 11:24:35 from 70.193.179.228

I now, I felt this bad after Bryce Canyon half. It had the extreme downhill. I think I have decided I really don't like steep downhill, esp. when it comes at the beginning of the course. It makes you legs dead for the rest of the race. I remember feeling that way durning BC half and Provo river.

From Bec on Mon, Nov 02, 2009 at 14:53:05 from 67.177.35.60

I know exactly how you both feel. I feel like an 80 year old gimp, no joke! I feel absolutely terrible. I think the last time I felt this way was after the Des News Marathon 3 years ago.

Total Distance
0.00

Elliptical for 45 minutes.  Still extremely sore.

Total Distance
5.03

5.03 at overall pace of 8:40.  It seems that most people from the 1/2 last Saturday are back running, so I figured that I could go back to running.  After about 1 minute I could tell my quads were still no good.  Just tried to take it easy, but my legs are still very sore and I probably shouldn't have run.  Maybe running easy today will help me to recover a bit faster.

#2 Wave Rider 10 Miles: 5.03
Total Distance
5.00

5.0 slow miles on the TM.  Legs feel better than the last few days, but certainly not normal.  It's no fun to run when it hurts.

#1 Wave Rider 10 Miles: 5.00
Total Distance
5.83

5.83 in 45:53 around the neighborhood.  Legs felt a lot better today, but not all the way back.  After two miles I would press the pace for 1 minute and then back off for 3 minutes.  Continued to do this for the rest of the run.

#2 Wave Rider 10 Miles: 5.83
Total Distance
12.25

12.25 in around 1:35:57 up and down Provo Canyon.  Took it easy going up, and tried to push things coming back down a little bit.  Around mile 9 my quads and legs really started feeling the 1/2 from last Saturday.  Hopefully next week I'll be able to get back to feeling normal.  Not too cold today, but not warm enough either.  

Lifted for around 40 minutes.

#2 Wave Rider 10 Miles: 12.25
Total Distance
11.46

6.64 in 52:05. Avg pace 7:51. Finally started a week off semi-descent. Just a run around the neighborhood. Pretty cold, but was able to get by in shorts. However, wore two pair of gloves, a beanie, and a couple shirts.

PM 4.82 in 37:06. Avg pace 7:42. No wind, not too cold - so I figured I might as well put in some more mile this evening.  Felt really good as I went around the neighborhood.

#1 Wave Rider 10 Miles: 6.64#2 Wave Rider 10 Miles: 4.82
Comments
From Bec on Mon, Nov 09, 2009 at 18:16:07 from 67.177.35.60

Nice run Jeff. I will take you up on the offer of running together, I wish I would have had a companion last Saturday. I went to the P-canyon trail because I thought I would see other runners to help me stay motivated (no joke).

From Jeff L on Mon, Nov 09, 2009 at 22:02:39 from 74.81.252.152

I'm totally down with putting in some miles with you. Let me know when......

Total Distance
6.61

6.61 in 52:17. Avg pace 7:55.  I took a new route to try and mix things up and it really helped to make the run more enjoyable. Weaved over Center St. and then made my way north to Main St. Headed west until I hit 500 West and then went north for a couple blocks.  Turned and headed west until I hit 1100 West.  Ran into Melanie B. around this point.  Headed south on 1100 West all the way down to 700 South.  Headed East until I hit Center St. and then weaved my way home.  Very even splits for me as well, which is what I like to see.

1-8:21

2-7:53

3-7:47

4-7:58

5-7:55

6-7:47

0.61-7:27

#2 Wave Rider 10 Miles: 6.61
Comments
From josse on Tue, Nov 10, 2009 at 12:51:47 from 75.216.136.189

Looks like you are having a better week.

From Jeff L on Tue, Nov 10, 2009 at 14:52:43 from 76.164.29.58

Yes, so much better thankfully.

From JulieC on Tue, Nov 10, 2009 at 22:12:39 from 71.35.215.50

so are you coming to our FUN RUN on T-Day? Mel said she mentioned it to you. Spread the word. Even if we have a group of 5 to 10 it would be great. Josse, you are invited if you aren't in major recovery mode post MM.

From Jeff L on Wed, Nov 11, 2009 at 08:47:11 from 74.81.252.152

Julie - Let me know time/place/etc as you find them out. I'm certainly interested.

From JulieC on Wed, Nov 11, 2009 at 17:34:03 from 71.35.215.50

8am T-day. Get to 700 north in AF (road below Mt. Timp temple and turn north on to 550 East. There is a large seclude park down this road about 1/2 mile. There is a newly paved parkway trail, not completely finished, might be before T-day and other older trails that follow up to Lone Peak HS. It will be a five miler with a warmup with Melanie and Kim beforehand for longer mileage.

Total Distance
5.16

5.16 in 42:04. Avg pace 8:10. Headed out towards Saratoga for a few miles and then turned around and came back. Legs didn't feel all that great and almost justified not going, but I'm glad I got out the door.

Did the elliptical for 20 minutes after lifting for about 40 minutes.

#1 Wave Rider 10 Miles: 5.16
Total Distance
5.25

5.25 in 42:18. Avg pace 8:03.  Sluggish run probably due to lifting weights last night and the bad eating yesterday.

#2 Wave Rider 10 Miles: 5.25
Total Distance
12.00

12.0 up to Vivian Park and back down. Never would have run outside if I hadn't committed to meet Becca and run with her. Ran in snow the whole way and it just got deeper as we went higher up the canyon. Glad I got the miles in though. Didn't feel so great, but it was a different run because of the snow.

Lifted 55 minutes.

#2 Wave Rider 10 Miles: 12.00
Comments
From Bec on Sun, Nov 15, 2009 at 20:59:45 from 67.177.35.60

Thanks for going with me again! Next time it snows I better not see you on the TM at the gym, but on the road.

From Jeff L on Sun, Nov 15, 2009 at 21:32:37 from 74.81.252.152

Oh man, I'm such a wimp. It was actually kind of fun running in the snow. I can't believe we went as slow as we did, but I didn't care. Felt like we were going fast. We will for sure have to run some more......if the weather is good. Hahaha.

Total Distance
7.25

7.25 on the TM.  Good run, averaged about 7:40-7:45's.  Felt pretty good.

PM 1 hour on the elliptical. Sweated alot, which is what I wanted.

#1 Wave Rider 10 Miles: 7.25
Comments
From Bec on Mon, Nov 16, 2009 at 15:36:12 from 67.177.35.60

TM? It's not that cold yet! jk

Total Distance
5.50

4 miles on the indoor track trying to combat the boredom. 1.5 on the treadmill after walking for about .5 while waiting for a treadmill to open up.

#2 Wave Rider 10 Miles: 5.50
Total Distance
5.30

5.30 on the TM. Didn't want to go to the gym, but got there anyways.  Glad I did.

#1 Wave Rider 10 Miles: 5.30
Comments
From Bec on Wed, Nov 18, 2009 at 17:38:48 from 67.177.35.60

Come to spinning tonight, it's at seven I believe.

From Jeff L on Thu, Nov 19, 2009 at 00:14:48 from 74.81.252.152

Oh man, I missed it. You should text me when you are going to go to these things. Shouldn't you be taking it easy.....?

Total Distance
7.00

7.0 in 53:49. Avg pace 7:41.  Went outside after work because I'm trying to take advantage of the descent weather.  Felt good.  Never tried to really push the pace, just let myself run.  One of the better runs I've had in several weeks.

#2 Wave Rider 10 Miles: 7.00
Total Distance
0.00

Lifted 40 minutes this morning.  Didn't want to run since I ran last night......and I just didn't want to run.  I may try and run this evening as I think the weather should be pretty good.

PM Lifted 30 minutes more and then did 25 minutes on the elliptical.

Total Distance
14.00

14.0 in 1:49:40 on the TM at the LC.  Told myself I could go outside for the usual run up Provo Canyon, or I could spend 2 hours on the TM.  Chose the TM could I didn't want to battle the wind or cold.  I almost made it 2 hours, but overall was very happy with the run.  This was one of the longer runs I've had in a while.

#2 Wave Rider 10 Miles: 14.00
Comments
From Bec on Sat, Nov 21, 2009 at 21:44:54 from 67.177.35.60

WOW, that's a really long time on a TM. No battle up the canyon today? HMMM. Kind a wish I would have been on the TM next to you.

From Jeff L on Sat, Nov 21, 2009 at 22:07:56 from 74.81.252.152

Haha. It actually ended up being warmer this morning than it was last Saturday morning. Just read your report. Nice job. Sounds like a tough race. Can't believe you were able to run it that well after all the racing you've done this year. Seriously, nice job. I'm sure we will be throwing down lots of TM miles over the winter.

Total Distance
5.50

5.50 on the TM at just under 8:00 pace.  For some reason it went by pretty fast today.

#1 Wave Rider 10 Miles: 5.50
Total Distance
5.50

5.50 on the TM.  Pushed the pace in some parts. Felt pretty good this morning.

#2 Wave Rider 10 Miles: 5.50
Total Distance
9.52

9.52 in 1:11:12. 7:29 avg pace.

No work today, so I went running outside at 10:30.  It was still cold, but after about 3 miles I felt fine. I'm amazed at how much faster I naturally run later on in the day as compared to the mornings. Didn't really push things, and my stomach never really felt that great, but my avg. pace was a lot better than normal.  Will lift this afternoon.

#2 Wave Rider 10 Miles: 9.52
Total Distance
8.64

8.64 in 1:14.

Started at Becca's house and ran towards Suncrest.  Some good hills were mixed in and the time went by fast. Didn't feel all that great, but started feeling better as the run went along. So glad to get some miles in today and I was glad to do a run like this instead of doing a 5K race.  Nice job Bec.

#1 Wave Rider 10 Miles: 8.64
Comments
From Bec on Thu, Nov 26, 2009 at 11:51:46 from 67.177.35.60

Nice job to you Jeff. Sorry about the random spurts of almost fast running. I was excited! We should do that again.

From Jeff L on Fri, Nov 27, 2009 at 17:56:56 from 74.81.252.152

You're fine. Lets do it again though. Let me know when.

Total Distance
8.95

8.95 in 1:06:45. Avg pace 7:28.

Beautiful day today. Started from my house at 9:30 and was overdressed, but just plugged along and had a good run. Just naturally kept the pace descently fast.  Afterwards, went and lifted and then did the elliptical for 20 minutes.

#2 Wave Rider 10 Miles: 8.95
Total Distance
12.20

12.20 in 1:38:23. Avg pace of 8:04.

Started at my house at about 6:45.  Hit Center St. all the way up to State St. and then over to 300 West.  300 West all the way up to where it T's and then made my way down to the Smith's Marketplace.  Turned around and came back the same way.  On the way out I have to climb in a couple spots, and my legs and lower back were very sore from the lifting yesterday.  Good run today though and a good, solid 4 days straight of running to end the week.

#2 Wave Rider 10 Miles: 12.20
Comments
From Bec on Sat, Nov 28, 2009 at 13:45:40 from 67.177.35.60

I know the hills you are talking about, they are good ones. Nice run Jeff.

Total Distance
8.00

8.0 in 56:49.

I caught fire on the treadmill and just kept going.  I felt really good.  First mile was about 8:40, and then I just got into a good groove.

Lifted for about 20 minutes before running.

 

#1 Wave Rider 10 Miles: 8.00
Comments
From Jody on Tue, Dec 01, 2009 at 21:50:10 from 98.202.166.116

NICE!

Total Distance
6.08

6.08 in 48:52. Avg pace 8:02.

Braved the cold this morning.  Hit Center St. all the way out to State St.  Then up to 500 West and eventually hit 1100 West and came back down home.  At first I was freezing, then I warmed up, and then it got a bit cold again towards the end.  Good run considering the run I did last evening.

#2 Wave Rider 10 Miles: 6.08
Comments
From Bec on Tue, Dec 01, 2009 at 15:07:50 from 76.23.55.210

Pretty nice run. As of now you have more miles than I, AS OF NOW!!!

From Jeff L on Wed, Dec 02, 2009 at 10:11:46 from 74.81.252.152

Uh oh. Am I still ahead of you in miles this week now? Watch out.

Total Distance
5.51

5.51 in 43:59. Avg pace 7:59.

Ran outside again.  It wasn't bad unless I was running east, and then there was a cold headwind coming towards me.

#1 Wave Rider 10 Miles: 5.51
Total Distance
12.04

7.04 in 53:47. Avg pace 7:39.

Kind of a similar route to my Tuesday run, but a little bit different.  It's cold out there.  I live for the days when I can run early in the morning in a sleeveless shirt again.

PM 5.0 in 40:00 on the TM

#1 Wave Rider 10 Miles: 5.00#2 Wave Rider 10 Miles: 7.04
Total Distance
12.64

12.64 in 1:40:41. Avg pace of 7:58.

Ran from my house and met Becca after a couple miles.  Ran several miles with her and it got freaking cold because the wind started blowing.  Ran the last 3+ alone and luckily had the wind at my back for most of them.  Went and lifted for about 45 minutes as well.

#2 Wave Rider 10 Miles: 12.64
Comments
From Bec on Sat, Dec 05, 2009 at 17:36:49 from 76.23.55.210

BBBrrrrrr. I just think about the wind at Smith's and get cold. P.S. Great run! Thanks for going with me. Hope I wasn't too slow.

From Jeff L on Sat, Dec 05, 2009 at 22:19:20 from 74.81.252.152

Shoot. You weren't too slow. You keep my pace honest. That wind was awful. I couldn't believe how cold it was. This run will make us stronger.

Total Distance
5.50

5.50 on the TM.  Will try and lift or put in a few more miles tonight.

#1 Wave Rider 10 Miles: 5.50
Total Distance
5.60

5.60 on the TM. Stomach issues, otherwise would have tried to go around 7.50.  Oh well.

#2 Wave Rider 10 Miles: 5.60
Total Distance
10.00

7.0 on the TM at about 8:00 pace.  Felt hard.  Just can't get myself going faster this week.

3.0 on the TM at a faster pace in the evening.  Thanks for making me go fast Becca.  Lifted beforehand for about an hour.

#2 Wave Rider 10 Miles: 10.00
Total Distance
5.00

5.0 inside.  2 around the track and 3 on the TM.

#2 Wave Rider 10 Miles: 5.00
Total Distance
7.00

7.0 on the TM. Not a bad run considering I don't think my stomach was 100% again today.

#2 Wave Rider 10 Miles: 7.00
Total Distance
12.00

2.0 miles around the LC track with Mark.  10.0 miles on the treadmill.  Stomach never felt good and was irritated at the beginning anyways because no TMs were open.

Lifted for an hour after running.

#2 Wave Rider 10 Miles: 12.00
Total Distance
6.00

6.0 on the TM.

#2 Wave Rider 10 Miles: 6.00
Total Distance
9.00

5.50 on the TM

3.50 on the TM at a faster pace after lifting for an hour.

#1 Wave Rider 10 Miles: 5.50#2 Wave Rider 10 Miles: 3.50
Comments
From Bec on Wed, Dec 16, 2009 at 00:09:35 from 76.23.55.210

You're laggin' behind. 5 miles.

Total Distance
7.11

7.11 in 57:42. Avg pace 8:07. 

Was inspired by my quick conversation with Jody yesterday to try and run outside today.  It was cold, but not too bad.  It felt great to be out on the streets again.  The run went by fast and I only listened to music for the last 2 miles or so.

#2 Wave Rider 10 Miles: 7.11
Total Distance
6.07

6.07 in 45:52. Avg pace 7:33.

Ran 3 up to 300 West and back.  Found myself really pushing the pace on the way back, so I just went with it.

1-7:59

2-7:51

3-8:15

4-7:36

5-6:59

6-6:39

#1 Wave Rider 10 Miles: 6.07
Comments
From Bec on Thu, Dec 17, 2009 at 16:05:22 from 76.23.55.210

Dang, good pace on the last few! Good for you.

From Jeff L on Thu, Dec 17, 2009 at 20:03:47 from 74.81.252.152

Not as good a run as you had today though.

Total Distance
3.00

3.0 quick miles on the TM after lifting weights for about an hour.

#1 Wave Rider 10 Miles: 3.00
Total Distance
14.84

14.84 in 2:00:53. 8:09 avg.

Met Becca after about 2 solo miles and we ran all over east Lehi/Highland.  Lots of hills it seemed like, and some pretty good downhill sections.  This is my longest run probably since St. George.  Got pretty cold for a while.  Some minor pain in my feet that I've noticed this week.

#2 Wave Rider 10 Miles: 14.84
Comments
From Bec on Sun, Dec 20, 2009 at 17:01:38 from 76.23.55.210

1 mile Jeff. I beat you by 1 mile. Better luck next week.

From Jeff L on Sun, Dec 20, 2009 at 19:11:10 from 74.81.252.152

You can't trash talk if you only got me by one mile.

From Bec on Sun, Dec 20, 2009 at 20:13:12 from 76.23.55.210

A mile is a mile.

Total Distance
0.00

50 minutes on the elliptical.  If I was smart, I would stick to the elliptical, swimming, and lifting this week to give my body a rest from the pounding. 

Lifted for about 45 minutes this evening.

Total Distance
4.00

4.0 on the TM after doing the elliptical for 10 minutes.

#2 Wave Rider 10 Miles: 4.00
Comments
From Bec on Tue, Dec 22, 2009 at 12:39:10 from 76.23.55.210

I hope you are feeling better.

From Jeff L on Wed, Dec 23, 2009 at 00:08:00 from 74.81.252.152

Looks like we are both struggling this week. I feel fat.

From Jody on Wed, Dec 23, 2009 at 00:27:00 from 76.164.29.58

Are you kidding me! If you are fat, what does that make me?

From Bec on Wed, Dec 23, 2009 at 02:26:09 from 76.23.55.210

Yeah, I agree with Julie. I am the chub.

Total Distance
6.75

6.75 on the TM.  Felt pretty good.  Some pretty good pain in both legs yesterday afternoon.  I don't know if it was from the elliptical work I did on Monday or what.  Also, still some random pain in my feet.

#2 Wave Rider 10 Miles: 6.75
Total Distance
8.25

8.25 on the TM after lifting for an hour.  7:30 avg pace.

#2 Wave Rider 10 Miles: 8.25
Total Distance
13.52

9.36 at 7:36 avg pace.  Still at my parents house in Tooele.  Ran from our house up past the golf course and started up Middle Canyon.  This canyon eventually leads to the copper pit.  I was able to make it about 1.50 miles up the canyon before there was too much snow.  Came back down and headed up the smelter road, but it was too cold.  Then came down and headed down Droubay road for a bit before turning around and heading back home.  It was freezing any time I was heading south or east.  Miserably cold actually.  I will try and lift and add some extra miles later today.  I've eaten horrible over the last 3 days.

4.16 on the TM in the evening after lifting for about 45 minutes.  Ran 3, walked 1, ran 1 more.

#1 Wave Rider 10 Miles: 4.16#2 Wave Rider 10 Miles: 9.36
Total Distance
8.00

8.0 on the TM at around 8:00 avg pace. Mild pain on the outside edges of both feet.  Wonder if it has something to do with my shoes.

#2 Wave Rider 10 Miles: 8.00
Total Distance
11.00

5.50 on the TM. Stomach wasn't good.  Ran in my old Nimbus shoes.

5.50 on the TM in the PM.

#1 Wave Rider 10 Miles: 5.50
Comments
From Bec on Tue, Dec 29, 2009 at 11:28:25 from 76.23.55.210

Missed you last night. I hope your shoes made the run a little better.

Total Distance
6.15

6.15 on the TM after lifting for 40 minutes.  Averages just under 8 minute pace.

Comments
From Bec on Thu, Dec 31, 2009 at 00:36:03 from 76.23.55.210

You are only behind by three miles. I have got to get more miles!!

From Jeff L on Thu, Dec 31, 2009 at 09:59:19 from 74.81.252.152

Uh oh. Looks who's ahead in miles now. I'm sure it won't last long though.

Total Distance
9.00

5.50 on the TM at about 8 minute pace.  First mile was about 9:50, so I had to pick it up after that.  Loving the gym this week because it has been pretty empty.  I'm sure next week will be a different story.

3.50 on the TM in the early afternoon.  Lifted for about 20 minutes as well.

#2 Wave Rider 10 Miles: 5.50
Comments
From josse on Thu, Dec 31, 2009 at 10:19:25 from 70.192.152.232

Isn't that so funny how that happens. It always bugs me right after the new year cause I feel like i have to fight for a TM. But it usually only lasts 3 weeks at the most.

From Jeff L on Thu, Dec 31, 2009 at 10:58:00 from 76.164.29.58

Yeah, it drives me nuts. But you're so die hard that you still do most of your runs outside in the snow. Nice job putting in the miles and maintaining some fitness through these winter months.

Total Distance
2158.90
#1 Wave Rider 10 Miles: 202.56#2 Wave Rider 10 Miles: 422.94
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