Jeff loves to run

Tuesday, December 25, 2012

2 Weeks Summary - 12/10 to 12/23/2012 plus Hoka One update

A little catch up from the holiday travels and family get togethers.

12/10 - Monday - 6.3 miles/5.5 running
am -4.8 at fittek
pm-run + weights/abs

12/11 - Tuesday - 5 miles/4 running
6am - full moon + orange sunrise glow = b-u-t-full morning

12/12 - Wednesday - 4.85 miles/4.75 running
am-fittek

12/13 - Thursday - 7.3 miles/6.5 running
am - bike path w/ chris/gregg = 5.3 miles, 4.5 miles in 47 mins=10:27 pace, nice, 142 hr avg.

12/14 - Friday - 7.5 miles/7 running
am- road loop + trails up goat mt. at 11:15 run pace, good
pm travel to KY for xmas

12/15 - Sat - 6 miles/4.3 running
am - road run w/ Tommy around grandel loop, very hilly, I miss the ky hills.

12/16 - Sunday - 3 miles/2 running
am - around tommys house + in pasture land in back of tommy's house

Weekly totals = 40 miles/29 running
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12/17 - Monday - 7 miles/6.1 running
am -4 at fittek in recovery pace of 13min pace
pm-run + weights/abs

12/18 - Tuesday - 7.1 miles/5.6 running
6am - trails hilly route w/ chris
pm- run NB 110 - left foot hurt alot, for some reason this shoe turns my foot in too much and it hurt almost from the beginning

12/19 - Wednesday - 10.6 miles/9 running
am-road loop + around golf course in the dark - ok, not great
pm-fittek run + weights/abs

12/20 - Thursday - 7.6 miles/6 running
am/pm - fittek

12/21 - Friday - 4.3 miles/3.4 running
am- fittek 45m run at recovery pace of 4- 4.6mph

12/22 - Sat - 6 miles/5.1 running
am - 12 deg/windy, decided against Clinton trail for 75 mins at fittek, run 60 mins at 11:45 av pace, start at 13:00 pace down to 11:06

12/23 - Sunday - 11.5 miles/8.5 running
7am -road run w/ gregg from home, ran our old big town loop of close to 9 miles (home, 150 bike path, PraireView road,fogal rd/end of bike path, arcoss bp to 0.0, crowley rd, home) added 1+ mile walk around town as cool down. 8.85 miles in 93:18 at 142 hr/160 max, really surprised me, after 5 min walk at start we avg 10:20 pace running, on BP ran 3 miles in 30:33!! (1 mile was 9:46). great run for me. wow. longest road run in long time, lots of fun.
pm- walk dogs

Weekly totals = 53 miles/ 43 running

Hoka One Evo update: so far I've run 60 times in Hoka One out of a total of 63 runs total since Oct 25, when I got them. So, I guess this means I like them, I like them alot. My total miles in Hoka's so far is 338 miles. I'm pretty sure I'll get 700-1000 miles in them. The bottom tread nubs are worm off at the ball but no where else. My surfaces are treadmill, road, grass, rocks, dirt, roots.

Friday, December 21, 2012

RiddleRun 13 - 1/28/2012 - final results

Under the heading of "Its better late than never" here are RR13 results from last year

RiddleRun 13 1/28/2012 at 8:05AM
"A man must love a thing very much if he not only practices it without any hope of frame and money, but even practices it without any hope of doing it well."- C.K. Chesterton

Well, some of you, as seen below, do run pretty well. But we can all have fun in our own running as long as we enjoy it. Happy running!!

64 entered
17 did not show up
15 walk-ups
62 started
62 finished at least 1 mile
53 DNF on the 28 miler

28mile finishers - (9 finished 28 miles)
1. Brandon smith 4-0-32 1st place male by coin flip
2. Elliott brinkman 4-0-32
3. Chris Migotsky 4-38
4. Pat mills 4-45
5. Matt halfar 4-55
6. John north 5-22
7. Ellen Byron 5-25 1st place female
8. Steve hammon 5-59
9. Charles bohall 6-21-37
24 mile finishers – no one
20 mile finishers
10. Scott dewitt 2-28-40
11. Jessica linkenberg 3-8-30
12. Matt small 3-8-30
13. Linsday spangler 3-39-32
14. Don fritchl 4-0-0
15. Jim halsey 4-2-44
18 miles
16. donna creditor 4-22-09
16 mile finishers
17. Ryan knows 2-28-10
18. Jim street 2-42-20
19. Eddie Lloyd 2-43-0
20. Janak 2-50-0
21. Bill jones 2-56
22. Andrea stack 2-57
14.6 miles
23. Vicky halsey 3-28
14 miles (½ riddle)
24. Julie mills 2-30-55
25. john murphy 2-30-55
13 miles
26. Gregg cuttell 2-15
27. Sue Anderson 2-9-53
12 mile finishers
28. Scott hendron 1-23-13
29. John popovics 1-43-23
30. Scott ahlgren 1-43-23
31. Brett Roberts 1-43-23
32. Ryan Hendrickson 1-43-33
33. Mary ern 1-47-0
34. Ken welle 1-50-58
35. Darby rude 2-05-0
36. Kristy powell 2-17
37. Bill thornbill 2-19-10
38. Roger smith 2-20-0
39. Nicole honesty 2-23-7
40. Justin smith 2-24-0
41. Dan smith 2-24-0
42. Tom rice 2-34
8 mile finishers
43. James roache 1-01
44. Chris peacock 1-17-40
45. C.j. fall 1-20
46. Dan sholem 1-20
47. Jason riddle 1-20
48. Jeff fago 1-21-36
49. Gregg rose 2-17
50. Jeff riddle 2-18
51. Isabel smith 2-20
6 mile finishers
52. Jodi heckel 58-30
4 mile finishers
53. Tim smith 44-20
54. Travis wood 36
55. Matt hatfield 42
56. Kathy meyer 36-40
57. Stan stobe 44-24
58. Vonne 1-16
59. Tony Calcagno - no time
60. Kari Calcagno – no time
1 mile
61. Adam bryon 20-0 (1 year old)
62. Chris bryon 20-0 (42? Year old)

See you next year on Jan 26, 2013

Sunday, December 9, 2012

Weekly Summary - 12/3 to 12/9/2012

12/3 Monday - 3.1 miles/ 2 running
am- easy recovery komen loop all run

12/4 Tuesday - 5.5 miles/ 5.5 running
am -road loop 62:46 at 136hr/149....basically same as last monday 11/26....so does this mean race took nothing out of me....or I'm in good shape, just not for racing 20 miles shape??

12/5 Wednesday - 7 miles/ 6 running
am -fittek 60 min regulkar run at 4.8 to 5.7 pace

12/6 Thursday - 7 miles/ 4.1 running
am - regualr BP tempo run w/ chris/gregg...ran 1.7M in 17.54 at 136 + 4 min walk + 2M in 19.46 at 147 (this surprised me as I did not deel very fast but was moving along at good pace even though not recovered from race)
pm-walk dogs at soccer field

12/7 Friday - 5.1 miles/ 4.5 running
am - fittek on treadmill. for some reason felt like starting my run at faster easy pace today so did this:
5 walk + 50 min run at 5.2 to 5.6 mph pace (11:40 -10:40) at 132 w/ 1 min walk ea 10 min + 5 walk

12/8 Saturday - 17 miles/ 13 running
8:30am - Allerton trails w/ gregg/chris (they ran about 17 +miles)
3 hours total for estimated 15.6 miles...45 deg cludy, humid, I sweat alot.
7.2 miles in 81.38 at 142 w/ 1 min walk ea 10 min + 69.07 at 138 w/ 5W/10R pattern + run 21 on trails and road + walk 8 to finish out 3 hours total....good I guess, did not feel fresh but not expected. left foot a bit sore ....split for 13.2 miles was 2h 32m

12/9 Sunday - 0 miles/ 0 running-
rest day on a dreary day

week totals = 45 miles / 34 running

Weekly Summary - race week - 11/26 to 12/1/2012

11/26 Monday - 7.5 miles/ 7 running
am- road loop all run easy
pm- Fittek w/ 5 x 1 min fast

11/27 Tuesday - 4.3 miles/ 3.4 running
am - BP + hilly route, less last up goat

11/28 Wednesday - 4.9 miles/ 4 running
am - 60 min at fittek treadmill

11/29 Thursday - 2 miles/ 1.2 running
am - trails easy 2 mile
pm- start travel to Chicto state park , LA near Villa Platte, LA, thru Memphis, eat at Gus fried chicken w/ don/bill

11/30 Friday - 0 miles/ 0 running...travel day
am - finish trip to cabin at park...meet up with tim/karen/Lucia...warm/ a bit humid..discover at pre-race meal this race is a fun run with no water at aid station 12M...will be tough for 100K and 100 milers

12/1 Saturday - CajunCoyote 20 mile trail race - 20 miles/ 12 running estimated
9am - start after 100K/100M at 6am....feel humid at 60deg, got up to 75+..ran 4h 16min..did not feel great but keep pretty even effort. first 4 miles were toughest, the 4-12 miles got into a 1min walk/4 min run routine which keep me going, 12- 20 miles, alot of walking, ate many gels (not sure if these are good for me, uneven energy?) ended up in about 20th place of 30...race director was not interested in the runners times or efforts of the 20 milers or the 100k/100milers. he did not seem to notice when many came into the finish line. he even had the aid station volunteers buy there own food. he appeared to me more interested in the money he made (IMHO) .
Overall the race was reminding me how to race...my left foot was sore on outside just below ankle. feet felt good. ran in hoka one evo. never fell but tripped once. dry, lots of roots but okay. the course was well marked and thru swamps over foot bridges, cool. course had mingo like short/steep up/downs

12/2 Sunday - 0 miles/ 0 running....rest/ travel day 15 hours thru memphis, ate with brian at city of blues rib place, GOOD!!...about 850 miles

Nice fun road trip. Fun to catch up on Don's stories. I have missed alot of these in the last 5 years.

week totals = 40 miles / 27 running
Nov. monthly miles = 194 miles/ 140 running
Yearly totals = 2477 miles/ 1390 running

Tuesday, November 27, 2012

Weekly Summary - 11/19 to 11/25/2012

11/19 Monday - 7 miles/ 4.5 running
am- trails, hilly route, nice r4,w1
pm- walk dogs

11/20 Tuesday - 7.2 miles/ 4.7 running
am - 5.2 miles = BP + hilly route fartlek w/ chris, some fast parts, last .5M in 4:47
pm - walk dogs

11/21 Wednesday - 7.5 miles/ 6.6 running
am - BP/LOW/BP road loop
pm- tergat loop 22.12@137

11/22 Thursday - 5.3 miles/ 4.4 running
8am - w/ tanya, trails hilly route + rose hill loop = 4.9 in 54.20 with standard walks, maybe fastest for me, she ran easily, run pace in low 10 min range, good
pm- eat alot w/ family

11/23 Friday - 11 miles/ 8 running
am - home /trial 5M/home w/ chris, not great but okay as got going, walked up hills for a change, 56.16 for 5miles is good for me@139 hr
1pm- walk dogs
4pm -fittek w/ 5 x 30 sec fast

11/24 Saturday - 4.9 miles/ 4 running
am - Fittek on treadmill run at 4.8 to 6.0mph pace

11/25 Sunday - 2 miles/ 0 running
not much at all, just walk dogs, lazy around

week totals = 47 miles / 32 running

start to ease up a bit to rest up a few sore areas. keep running some good times for certain routes and the fast 1 min runs still feel relaxed and sharp. next week is a taper towards end of week w/o eating too much before 20 mile race in Villa Platte, LA (actually around a lake nearby). Going with a few Buffalo friends to meet with old buffalo friends. My first trip to deep south.

Friday, November 23, 2012

Why are Kenyans so good at Running??

Found this documentary on testing done by a Dutch doctor. I think this is a study that has been published, but I never knew the details. Their secret? .....they are very efficient in using energy (running economy) and its all about their skinny no calf lower legs.....very interesting.

Why are Kenyans so good at running??