Philippians 4:13

PF Chang Rock and Roll Marathon

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

Location:

Idaho Falls,ID,USA

Member Since:

Apr 21, 2007

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

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

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

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

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

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

2010 B&A Trail Marathon (MD), 2:40:18, 1st Overall (#3)

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

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

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

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

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

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

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

Short-Term Running Goals:

Keep on running, enjoy it for the sake of running, relax and enjoy life...de stress.

No racing, retired.

 

Long-Term Running Goals:

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

Support my wife's endeavor to do long distance road biking and her renewed interest in running! Keep biking more with her as cross training maybe do a Century ride.

 

Personal:

Born in 1968.  I live in Idaho Falls, ID.  I started running competitively in 2005 and ran my first marathon in 2005. Now retired.

Married for 25+ years with two children (19 and 16).

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

 

Favorite Blogs:

Miles:This week: 34.00 Month: 132.00 Year: 2952.41
Runs With Moxie Lifetime Miles: 7973.41
Vibram Five Finger Bikila Lifetime Miles: 132.80
Saucony Xodus 2011 Lifetime Miles: 563.11
Saucony Tangent 4 2014 Lifetime Miles: 647.78
Altra Impulse Lifetime Miles: 832.00
Adiddas Supernova Glide Boost Lifetime Miles: 901.15
Guide 8 White 2018 Lifetime Miles: 437.25
Supernova Glide Green 2018 Lifetime Miles: 443.86
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
158.45114.4016.753.00292.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6M run on a beautful, but crisp day.  Nice easy run that I underdressed for (starting getting cold all over by the time I stopped).  Good pace for the slicker conditions on the pathway (6:45).  Good start to the new year.

2007 recap:

2963 miles (a new mileage high) including highs for weekly (89 miles) and monthly mileage; 3 marathons all under last year's PR (2:41, 2:44, 2:32) and a new PR this year by 14 minutes; new PR in 5K, matched PR in 10K; won a half marathon and placed 8th in a very tough HM; started on the FRB!. 

total time:  40:28  (Fireblades - 35.5 miles)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.008.100.000.0010.10

4M run on the TM at home before my wife went to work early again...this was all that I could stand this morning.  I will get out again at lunch.

total time: 25:45  (Saucony Trigon - 128 miles)

6.1M run around the river at lunch.  1M warmup with my buddy Dan (starting his training program for the Ogden marathon...he got in a 6.5 mile run, yeah!) then a "fartlek" type run...slower on the ice and snowy parts, tempo on the dry pathway (5:30-6:10ish spurts).  Good run overall on a beautiful day...clear, no wind, 12 degrees.

total time:  40:00  (Saucony T2 - 262 miles)

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.655.000.000.7512.40

7.5M on the TM at the gym this morning.  Did this as a MP run in preparation for the Jan. 13 race.  I warmed up 1M easy (6:50), then hit goal MP for 3M (5:52), 1M slow MP to get rid of stich in my side (6:25), 1M at MP (5:52), .25M easier (6:30), 0.5M at VO2max (5:00), 0.25M cooldown (6:35), 0.25M VO2 max (5:00), 0.25M cooldown (6:45).  Overall a good TM workout trying to get body acclimated to goal MP for PF Chang's.

total time:  45:15  (Saucony Trigon - 132 miles)

4.9M run at lunch in really cold weather (10 degrees, 3 degrees with wind chill) at an easy 6:45 pace.  Just a easy run to keep legs fresh and taper madness down.

total time:  33:00  (Saucony T2 - 267 miles)

Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7M run after walking my son to school today (day off every other Friday).  Very cold again (10 degrees) and dressed warm including a neck gaiter.  Overall a decent run, just easy on the snow cover pathways and shorter since my wife had to get to an appointment shortly after I got home.  Getting excited about the marathon in a week and especially about getting someplace warm!

total time: 50:16  (Fireblades - 43 miles)

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6M run this morning in warm temps (32 degrees) which made the pathway slushy and slippery, so easy was the result.  Feeling really good, no pain or issues heading into taper week.  Next week plan for about 35-40 miles. 

Spent almost the whole day organizing and cleaning the house...taking down all the Christmas stuff and organizing the kids bedrooms while they were at a birthday party...man am I beat.

total time:  43:25  (Fireblades - 49 miles)

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5M run in the afternoon and slick and slushy roads in a stiff breeze which made it pretty cold.  Just easy miles to start off taper week before PF Chang marathon.  Afterwards my left foot was twingy...will watch it this week.

Total time:  37:58  (Fireblades - 54 miles)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.004.001.001.007.00

7M run on the TM at the gym so I could get some speed work.  1M warmup at 6:30 pace, next 6M at 5:52 base pace with some pickups thrown in...between 0.25M to 0.5M at between 5:27 and 5:00 pace.  Good workout...pace felt good and manageable.  Foot feeling better after a night sleep.  Feeling ready for PF Chang if I can just take it easy this week (I hate taper).

Total time:  40:40  (Saucony Trigon - 139 miles)

No lunch run today due to taper and the fact that I am slightly feeling my left foot under ball and at the toes again.  So, this could be a very easy week, plus ensuring that I am wearing the right shoes (dress shoes are NOT the best support).

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.655.000.750.7512.15

7.5M on the TM at the gym again this morning for some MP work.  1M warmup at 6:50, then next 6.5M at base pace of 6:20ish with some pickups of at least 0.33M at between 5:00 and 5:40 pace.  Good workout, still feeling good for Sunday.  Left foot still has some feeling in it,mainly walking barefoot or in dress shoes but not is my running shoes.  I will watching and take ibuprofen over the next week to keep it healthy.

total time:  45:50  (Saucony Trigon - 146 miles)

4.65M easy run around the greenbelt at lunch.  Snowy and a bit slick, but not too bad a day to run.  Still just taking it easy.

total time: 32:25  (Saucony T2 - 272 miles)

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.350.000.000.005.35

5.35M on the TM at home early before finishing packing and readying for trip to Phoenix.  Snow storm hit south of IF and I am concerned about the roads to SLC...will take it easy and give ourselves plenty of time to get to the airport for tonight's flight.

total time: 35:30  (Saucony T3 - 411 miles)

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.250.000.007.25

We made it to Fountain Hills last night, met our friends at the airport and got to there place for a little evening cheer (and the kids went wild playing together).   The drive to SLC yesterday wasn't too fun (especially through Ogden which was slammed with the winter storm, but SLC had nothing!).

7.25M this morning in the Arizona sun and warmth.  4M with my friend Rachel (who is running the PF Chang HM on Sunday).  3.25M at MP (5:50 -6:05ish) around the fountain in Fountain Hills.  Good workout, nice running and talking with Rachel.  Nice to run at the lower elevation. 

Heading to the Phoenix zoo with the families then hopefully some time in the pool this afternoon.  Ah, the life in warm weather....

total time:  53:40  (Saucony Stratos - 99 miles)

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.750.000.004.75

Easy 4.75M run around Fountain Hills.  Ran from our friends house around the fountain then up to the Fountain Hills Middle School (Exchange 24 for Del Sol Relay).  Relaxed easy run in cooler temps (for AZ). 

Going to hit the expo today and take the kids to the AZ Science Center right next to the expo.  Getting excited (and nervous).

Ok, more nervous now...I just read that 13 Kenyans had to withdraw from PF Chang due to political strife in Kenya and couldn't make it, only 2 runners from Kenya are scheduled to run...could I make a top 10 finish???  Based on last year's times, I would be about 17th if I hit a 2:35.  Don't think about it, Jeff, just run...

total time:  33:30 (Saucony Stratos - 105 miles)

Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3M easy run this morning just to keep the legs fresh.  Ran in a singlet and light gloves at 7:30am to mimic the start tomorrow and it was perfect at about 42 degrees.

Ran in my Tangents this morning and they felt pretty good, a little tight on the right foot but worked it out by the end of the run.  Trying to decide which shoes to run in...Tangents to gain the racing weight advantage (ran the Poky marathon in them but not a marathon yet) or my Stratos which I have run every marathon in but are a  bit heavier.  Argh! 

Take it easy today playing with the kids, doing a short hike with the families, walk with Kami, pasta dinner then early to bed.  My buddy Rob is going to drive Rachel and I to the start in the morning and then bring the families down to the finish later.  Ready to go!

total time:  21:17  (Saucony Tangents - 97.5 miles)

 

Comments(9)
Race: PF Chang Rock and Roll Marathon (26.2 Miles) 02:39:20, Place overall: 33, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

Overall result of 2:39:20  (28th overall, 4th is age class according to early results).  Final results now show 30th male.

Got up at 4:00am to get ready for the race.  Hit the road by 5:30 and get to the start at about 6:15.  Rachel and I head the starting corrals amidst a big crowd.  Hit the porta potties, do some warmups on the side streets, ditch the clothes in the gear bag and head to the Preferred corral.  Thoughts of a top 10 finish evaporate after seeing lots of fast Russian runners and half of the Hanson Brooks distance running team in the elite corral.  Watch the wheelchair athletes go off, move to the start.  Here we go.

1 - 5:40  Running easy, right in between two groups by myself but feel good.

2 - 5:44 More of the same, looking for someone to run with but still solo.

3- 5:49 Still solo, but the support truck is next to me and yelling encouraging words.

4 - 5:48  Hook up with another runner, but he takes off at a pace that I am not ready to run.  Let him go.

5- 5:55  First 3 women catch me with their pacesetters.  Run with them for about a mile.  Another runner named Sean hooks up with me and we decide to run together for the rest of the race to a 2:35 goal.  Nice to have the company.

6 - 5:51  Still running strong and feeling good.  Take my first GU.

7 - 5:56  Still feeling good, but we decide to back it off to 6:00 to save some energy and just cruise for a few miles.

8 - 5:54  Right on 2:35 pace and feeling good.

9 - 6:00  Start of our cruise miles and feeling good still.

10 - 6:05  A bit of a hill, but still in cruise mode with Sean.  Another couple of runners run with us for a while but take off as we keep to plan.

11 - 6:05  Still feeling good, just taking it easy in the middle miles.

12 - 5:51  Second GU.  Push the pace back down to keep us on track.

13 - 6:03  Feeling good and just moving at an easy pace.

14 - 5:56  Right on target still.

15 - 6:07  First slower mile (sign of things to come) as my legs start to feel a bit heavy in my quads.

16 - 6:07  Still ok, but taking it easy but legs are feeling it.

17 - 6:17   Slower mile as legs are feeling the lactate build up.  This mile is "up" hill and into a headwind, so we don't worry too much.  Third GU to try and help with the legs and make sure no cramps come on later.

18 - 6:05  Reach the peak of the course, pass a couple of runners in this mile.  Still feeling ok.

19 - 6:08  4th gel as I take a few at the Powergel stop.  Feeling ok on the curves in this section.

20 - 6:11 Slowing now as my legs/quads start to feel the lactate acid building up.  Slowing up Sean but he is trying to drag me along.

21 - 6:23  Tell Sean to go for it as my legs are burning and I start to feel the onset of going anaerobic.  Take 5th gel pack.  Sign of things to come.

22 - 6:22 Try to push the pace, but no speed left.  Now looking for sub 2:40.

23 - 6:27  6th gel pack to stave off cramps as the lactate is killing my quads.  Just hang on for 2:40.

24 - 6:31  Just hang on and finish now!  Legs are trashed... but I can see the stadium.

25 - 6:28  Pushing to try and catch the guys who passed me and make dang sure the guy I passed at 18 does not get me back...this will not happen!

26 - 6:22 Push hard to get done fast. Crowds are picking up and this helps, as does seeing my family at 26.1 to get me the support for a kick at the end.

0.2 - 1:20 (5:41 pace)  Finish with all I have left to stay under 2:40.  Damn am I glad that is over.

Overall, feel pretty good with the result.  I learn that I probably went out too fast considering my winter distance training (nearly none of quality) and not training for this long and flat of a race.  I am used to hills and the ups and downs to give the muscle groups a bit of a rest. 

Head off with family and friends to watch Rachel finish the HM (1:59, beat her stated goal by over 10 minutes!!!).  Home for some lunch, time in the pool with the kids, beer and football games before dinner of Mexican food and margaritas.

Do I really have to head back to wintery Idaho on Tuesday!?!?

(Tangents - 126 miles)

Comments(44)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.300.000.000.004.30

Nice and easy 4.3M run down around the fountain just to shake out the legs.  I feel really good, and running on a bit of hilly terrain was great on the legs.  Plus, I had to get one last run in the Arizona sunshine before heading back to the tundra in Idaho.

total time: 32:38  (Saucony Stratos - 109 miles)

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Easy 3M run around the fountain early (5:00am) before getting ready to leave AZ.  Not ready for the cold weather, but ready to get home.

Total time:  20:30 (estimate)  (Trigon - 156 miles; extra miles to count all our walking in these shoes)

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.006.002.000.0013.00

Made it home yesterday on good roads all the way from SLC to Idaho Falls.  Good to be home, not ready for the 5 degree temp this morning!

8M run on the TM at the gym this morning...no residual soreness from Sunday's race left.  Most of the run at 6:27-6:10 pace with some 0.25M - 0.4M pickups at 5:40 pace and one 0.5M pickup at 5:00 pace.  Felt great!

total time: 50:15  (Trigons - 164 miles)

5M at lunchtime.  1.5M easy with Jeff Fogg then kicked it up to about a 6:50ish pace.  Overall a good run on a clear, very crisp day on slippery trails.  Legs are feeling great!

total time: 36:22  (Saucony T2 - 277 miles)

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.755.502.000.0012.25

7.5M run this morning on the TM at the gym.  Good run with 8 0.25M pickups at between 5:00 - 5:50 pace.  Rest of the run at about a 6:25 pace.  Legs feel great and runs are really good. 

Total time:  44:50  (Saucony Trigon - 172 miles)

4.75M at lunch on very slick and snowy path around the river.  3M with Dan S at a decent clip for the conditions, then I picked in up for a while.  Met up with Dan again and we finished the last 0.25M at a 5:55 pace!  Way to go Dan!

total time:  36:27  (Saucony T2 - 282 miles)

Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10M on the TM at the gym at an easy 6:30 pace.  Roads were very slick and it was cold so I decided to go inside on my day off.  Listened to "Journey's Greatest Hits" and the album just ended when I stopped.  Good easy run for the TM.

total time: 1:05:00  (Saucony Trigon - 182 miles)

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.200.000.000.009.20

9.2M run early this morning with Jon Allen in dark on kinda slick roads and cold temps (~15 degrees).  Good easy run at a pace that we held a great conversation, nice to have the company. 

Heading to Ogden later today for my buddy's 40th birthday party.  May or may not get a run in tomorrow before we head back to IF.

total time: 1:09:50  (Fireblades - 65 miles)

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.003.100.000.003.10

5K on the TM at home after getting back from Ogden, visiting my folks to have dinner and pick up the kids and watch the game wrap-up.  Kicking myself for not running this morning...nice warmer morning in Ogden but we got up later (after being up til about 1am for my buddies party) and got talking before breakfast and then we left for home.

After my run, my 8 year old son asked "How old do you have to be to run on the treadmill?" and he wanted to run a mile.  So I set him up on the TM and watched him closely as he finished a full mile!  Now he wants to do it every night!  My runner in the making!

Total time: 19:30  (Saucony T3 - 414 miles)

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.008.502.500.0012.00

12M on the TM at the gym this morning since it was 3 degrees outside (-4 degrees with wind chill).  Easy mile warmup, easy MP miles for 2M, sped up to a 6:15 base speed then threw in some 6:00 miles and about 5 pickups between 5:00 and 5:35 over the remainder of the run.  Overall a good run, but hard to be on  a TM that long!

Day off today for Martin Luther King, Jr. Day.  Volunteer in my daugther's class this afternoon and I will buy tickets for "Spirit of the Marathon" today.

My kids both ran on the home TM again tonight...Justin did 2M and my 5 year old daugther did 0.5M!  Justin is excited to run on it every night (I will ease him into it first) and he said that Ryan Hall better watch out because here he comes!  Katelyn looked great and it could really benefit her fitness for her dance and gym classes.

total time: 1:14:55  (Trigon - 194 miles)

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0012.000.000.0012.00

7.25M on the TM at the gym this morning, averaging 6:25ish per mile.  Nothing special just a good easy run. 

Weather note:  When I drove to the gym this morning, it was -11 degrees and when I went to work it had actually dropped to -18 degrees with the windchill at -35 degrees!  Every school north of Blackfoot (at least) has closed for the day.   Phoenix temp at the same time: 46 degrees!  Rachel we are coming back to stay with you some more!

total time: 46:20  (Saucony Trigon - 201 miles)

4.75M on the TM at gym at lunch as it was a beautiful sunny day...only -14 degrees when we left for the gym!  Uneventful except Dan had to try about 4 TM before he found one that would stay on or keep speed...dang club needs to hurry up with the renovation and equipment upgrades fast!

total time:  30:20  (Saucony T3 - 415 miles)

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.256.000.000.009.25

6M on my TM at home early as I had to be at work early to head to the site.  Not too motivated this morning and my legs felt heavy.  TM at home is ok, but not too exciting, plus the darned fused tripped about 1M into the run and I had to wait a couple of minutes for it to reset and get going again.  Will wait and see what the weather is like at lunch for a run as it is still pretty cold.

total time: 38:40  (Trigon - 207 miles)

3.25M at lunch outside in -3 degrees.  Bundled up well and felt great in the nice sunny weather...nose and earlobes got a little cold but not bad.  Would not want to be out any longer, though.

Total time:  22:49  (Saucony T3 - 418 miles)

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.002.000.0012.00

8M run on the TM at the gym this morning as it is still frigidly cold here this morning.  6:25 base pace, with some pickups of 5:30-5:50 pace for 0.5M and a 0.25M at 5:00 pace.  Overall a good run on the TM, but I am getting sick of it and it is not helping promote my best form (I lean back way too much).

Justin has continued with his running...the past 2 days he ran a mile each night at about a 12 minute pace and wanted to go longer but I am keeping him short to build it up slowly.  This is so cool....

total time:  49:50 (Trigon - 215 miles)

4M on the TM at the gym at lunchtime.  Nice day outside but still really cold and my ear is still stinging from yesterday's run.  So I didn't even bring my outside clothes and went for a very boring run at the gym.  On a plus note, saw my wife heading into the gym when I was leaving so that was a nice pick-me-up!

total time:  26:10  (Saucony T3 - 422 miles)

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.806.001.000.0014.80

8M strong on the TM at the gym this morning.  1M warmup, then the rest at an avg. sub-6:00 with 4 0.25M 5:00 pace pickups during the run.  Pace felt great and the run was good.

My son ran another mile on the TM last night and is doing great and is excited every night to run.  His smile was huge when I told him he was running at 5 mph!

Went and saw "Spirit of the Marathon" last night.  Overall a good documentary with a good mix of elite and regular marathoners mixed in.  Interesting to see the how the different training programs work across the country...amazed by the organization of the Chicago area runners association group runs.  I am much more like the Lori gal in doing most my stuff solo, but enjoy the company when I get it!

total time: 47:35  (Trigon - 223 miles)

6.8M easy run at lunch time around the greeenbelt.  Heat wave today as the temp during my run reached 22 degrees, sunny and no wind!  Uneventful run after a good tempo run this morning.  My right achilles was a bit twingy, but the more I ran the better it felt.

total time: 50:00 (Saucony T2 - 289 miles)

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14M easy in the early afternnon after the temperature warmed up to about 27 degrees. Just easy pace (7:10) as I just couldn't get my legs to really go any faster today.  Nice to have a bit of warmth again.

My son Justin ran a mile again this morning for a total of 8M for the week and he is showing no signs of wanting to quit.  Shoot for 12 miles next week.

As a way to get some cultural understanding for our kids, we visited the open house at the Rexburg LDS temple today.  Nice place.

total time: 1:40:00  (Trigon - 237 miles)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7M easy early this morning on the Sunnyside path in 10 degrees.  Nothing special, just slow and easy on a mix of slick and dry surfaces. 

total time:  52:06  (Fireblades - 72 miles)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.653.002.500.5012.65

7.5M on the TM at the gym.  2M easy (6:45, 6:30), 1M at 5:45, then fartleks the rest of the way with pickups between .25-.75M and pace between 5:00-5:35.  Good run overall though it was hard to get up this morning, my motivation for the first 2M was low and my lower back was a bit stiff. 

Total time:  45:40  (Trigon - 244 miles)

5.15M at lunch in the very windy and pretty slick conditions.  The temp wasn't too bad, but the wind was howling steady at about 20mph and gusts to 40mph.  I did 5 loops around the 1M Freeman Park pathway.  Splits: 1-7:11, 2-6:55, 3-6:55, 4-6:49, 5-6:49, 0.15-1:00.    Pretty good run actually, when I would start getting a bit cold due to the wind, I would turn and have it at my back and warm up. 

The weather here, mostly wind, is causing this entire part of the state to close down.  The entire INL in the desert closed down and they had to evacuate the workers via a caravan behind a state snowplow!

total time:  35:40  (Saucony T2 - 294 miles)

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.001.000.0013.00

7M run on the TM at the gym this morning.  First 2M slower trying to wake up, then a 5:45 paced mile and the remaining 4M with fartlek style run with pickups between 5:00-5:52 pace and between 0.25 - 0.75M.  Overall a good run.

My wife is not feeling well today so I am home with my daughter this morning and will try to get a lunchtime run in (either outside or on the home TM) if possible.

total time: 43:05  (Trigon - 251 miles)

Easy 6M on the TM at home after taking my daughter to school.  My wife is still feeling crappy and is sleeping pretty hard and the weather outside is windy and snowy. So I just hit the TM while waiting to make her some lunch. 

total time: 40:40 (Trigon - 257 miles)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.353.002.000.007.35

7.35M on the TM at the gym again this morning.  Taking me about 2M to get into the run...my right hip has been a little tender the last couple of days upon waking up, but after 2M it feels better.  Also, my right shoulder has been very stiff/sore!?!?  After the warmup, the rest of the miles were at a base pace of 6:15 with 5:00-5:45 pickups between 0.25-0.5M for about half of each mile.   Becoming my standard morning run on the TM.

Total time:  44:30  (Trigon - 265 miles)

No run at lunch today as we are at the site and the air temp is -1, wind chill is -12 degrees.  Dan and I ran in this last week and it was not fun.  So, just enjoy our lunch inside today.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

6M on the TM at home this morning as Kami had to be to work by 5:30am.  Just nice and easy at about a 6:30 pace.  Dang TM kept tripping its breaker (twice) so I had to wait a couple of times for it to reset, but overall a decent morning run.  I will try to get outside today at lunch for a run as well.

total time: 38:50  (Trigon - 271 miles)

5M at lunchtime around the greenbelt on a pathway that was slick as snot!  Got back to my building just as the snow started to fall.  Slow easy run in warmer but wind conditions.

Total time:  35:15  (Saucony T2 - 299 miles)

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
158.45114.4016.753.00292.60
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