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Jeff logged 28577 miles.

Last workout 6 months ago. Help get them back on track!

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Entries

  1. RUN
    alright Kingman Kong 25K 15.75 mi 01:52 07:06 pace

    Well it was very muddy and slippery in spots which kind of made it fun. My hip flexers are killing me today from the heavy shoes and hills. Good enough for a 2 minute win. Glad I didn't do... read more

  2. RUN
    good Easy Run at Lunch 3.01 mi 00:24 07:54 pace

    Took it nice and easy

  3. RUN
    King an race preview 15.5 mi 01:49 07:01 pace

    Good run in the hills of Kingman

  4. RUN
    alright Hill Work out 7.51 mi 01:00 07:59 pace

    Mile easy warm up at 0% - 8 minutes
    4 minutes at 0.5%
    4 minutes at 1.0%
    4 minutes at 1.5%
    4 minutes at 2.0%
    4 minutes at 2.5%
    4 minutes at 3.0%
    4 minutes at 3.5%
    4 minutes at 4.0%
    30 seconds at 4.5... read more

  5. RUN
    Easy run 4 mi 00:32 07:59 pace

    1% incline recovery

  6. RUN
    Hard evening tempo 6 mi 00:38 06:24 pace

    Mile 1 warm up 7:21
    Mile 2 5:58
    Mile 3 5:58
    Mile 4 5:52
    Mile 5 5:49
    Mile 6 cool down 7:31

  7. RUN
    alright Easy Lunch Run 3 mi 00:24 07:53 pace

    Easy three at lunch

  8. RUN
    Sunday afternoon negative splits 10.01 mi 01:11 07:08 pace

    7:56
    7:42
    7:38
    7:25
    7:07
    7:00
    6:55
    6:42
    6:33
    6:24

  9. RUN
    tired Lunch Run 5.89 mi 00:42 07:09 pace

    Good lunch run - legs felt pretty good for the most part. Just ran at a comfortable pace and did not look at my watch until I finished.
    7:34
    7:09
    7:04
    7:02
    7:05
    7:02 pace last 0.89 miles

  10. RUN
    tired Prairie Fire Marathon - Failure 17.32 mi 02:03 07:05 pace

    Felt fine until about mile 11 then leg fatigue got the best of me.
    6:58 Mile 1
    6:41 Mile 2
    6:46 Mile 3
    6:48 Mile 4
    6:45 Mile 5
    6:50 Mile 6
    6:51 Mile 7
    6:41 Mile 8
    6:46 Mile 9
    6:34 Mile 10
    6:37 Mile... read more

    • Dale B.
      Dale B.

      Very speedy 16 miles Jeff! I think Redman 2 weeks prior played a part in it.

      7 months ago Like1 person

    • Tom S.
      Tom S.

      Smart to pull the plug. Better than needlessly hitting the wall.

      7 months ago Like1 person

    • Jeff F.
      Jeff F.

      Not sure what happened awful early to hit the wall. I will blame it on trying to do a four week taper prior. I guess that must have been too long.

      7 months ago Like

  11. RUN
    good Last run before the Marathon 3 mi 00:23 07:36 pace

    Nice and Easy

  12. RUN
    good Small Speed Workout 4 mi 00:28 06:55 pace

    3/4 Mile Warm Up - 7:40/pace
    Mile at 5:58
    Half Mile at 8:23/pace
    Mile at 5:58
    3/4 Mile Cool Down 7:42/pace

  13. RUN
    good Easy treadmill run 3 mi 00:23 07:35 pace

    Easy 3 on the treadmill at 1% incline

  14. RUN
    good Kingman Hills 8.01 mi 00:58 07:14 pace

    Good run at Kingman this morning. Legs feel pretty good. Hope I am not peaking too early.

  15. RUN
    great Lunch Run 4 mi 00:30 07:28 pace

    Lunch run

  16. RUN
    great Short Lunch tempo 5.01 mi 00:32 06:27 pace

    Mile 1 Warm up - 7:15
    Mile 2 - 5:59
    Mile 3 - 5:49
    Mile 4 - 5:51
    Mile 5 Cool Down - 7:25

  17. RUN
    good Short Easy Lunch Run 4.01 mi 00:31 07:37 pace

    Took it nice and easy on this beautiful day out by the River in Downtown Wichita.

  18. RUN
    good Redman Tri 13.03 mi 01:31 06:58 pace

    Well same story of the year, blew up on the second half of the run and walked a ton. Oh well, finished 29th overall, and 5th in my age group.

  19. VELO
    good Redman Tri 56.05 mi 02:29 22.6mph pace

    Well pretty disappointed in my bike as the conditions were next to perfect. Normal people that I bike about the same speed as beat me by 6 minutes. Oh well, just looking at the time it looks good... read more