STEPHEN JEFFREY

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2009-08-14T17:27:00.001-05:00

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@stephen_jeffrey

A Sunday 13.1

2009-03-29T16:55:00.004-05:00

Quick email post from the ice bath...
Laced up for 13.1mi, only 3 weeks out from GO! St Louis Marathon.

Mile 1-5: 45:47 (9:09/mi)
Mile 5-10: 40:15 (8:03/mi)
Mile 10-13.1: 23:39 (7:36/mi)- this includes the last 1.1mi at 6:49/mi pace!
T: 1:49:41 (8:22/mi)

Good build as you can see!
Safe Training,
SJP

Sent by Good Messaging (www.good.com)

15 miler

2009-03-20T12:59:00.016-05:00

GO! St. Louis Marathon is in 30 days, so I went out for a 15 miler trying to hold MGP (marathon goal pace.) I'm not really sure what my marathon goal is, I am trying to be conservative. 8:40/mi pace would be around a 3:47 marathon, I would be plenty happy with that. So today's goal was to hold 8:40/mi pace, finishing in 2:10. 5 mile splits below...as you can see I exceeded my goal. I need to get a few more 15-20 milers in and we should be good to go!

I ate a bag of Powerbar Gel Blast - Cola Flavor w. Caffeine during my run...AWESOME!!! I highly recommend these. I am not a huge fan of gels, so these are a good alternative.

Mile 1-5 : 43:39 (8:43/mi)
Mile 5-10: 41:23 (8:16/mi)
Mile 10-15: 42:02 (8:24/mi)
Total: 2:07:05 (8:27/mi)
Falmouth 15miler
Find more Runs in Columbia, Missouri

Castlewood Cup Trail Race : Feb 28th

2009-03-09T14:51:00.011-05:00

1st Annual Castlewood Cup Trail Race (10.1mi)
Castlewood State Park, St. Louis, MO

I woke up a little before 6am on Saturday to make sure I was ready to pick up Marcus and his buddy Mark by 7am. It was in the mid-20’s when we left town and did not get much warmer before the 10am start. We layered up, checked in and got our race numbers. The temperature had raised to a warm 31 degrees, so we walked back to the car and sat inside until ten minutes to go. After standing the bathroom line for that ten minutes, we were off!

I hadn’t had a chance to run much distance before this race, due to poor weather and I can’t handle running more than 7 miles in the Rec Center. So I thought this race would be a good test and looked at it mostly as training. With that said, I tried to run my butt off! After an easy mile loop on flat, soft grass we hit the first climb and the men were separated from the boys. Unfortunately, I think I was one of the boys today! Running inside on a flat track did not prepare me for the hills I would run today. After the first rocky climb, I caught my breath and got to work. I lead a group of 5 or 6 from mile 3-7ish, with a very heavy breather right behind me….so annoying! I kept waiting for him to pass, but the single track didn’t give us much room. I pulled over at about mile 7.5 for a quick GU…yuck, vanilla. I let heavy breather go and then pushed to finish hard. We came back down hills to finish the last couple miles on flat ground, along with a creek crossing at mile 9. The water wasn’t too high, but I knew it would make for a cold, heavy-footed final mile. I was able to pass a few people in the creek and over the next mile and crossed the finish line right behind my heavy breathing friend.

(Marcus and I at the finish)

Volunteers had space blankets for us and passed out 180 energy drinks (I could of used one before.) I had a hot dog and a handful of M&Ms for my post-race chow. We then changed clothes and hit the road.

Review:
Race : B+, well coordinated for first annual, but could have had a better post race spread.
Effort : B, wasn’t a bad race for me, but wasn’t fantastic. I found out where my fitness was and have an idea of some things to work on. GO! St. Louis Marathon is coming up soon (Apr 19th.)

Quick numbers update...
February:
Swim: 12,200m
Bike: 84mi
Run: 94mi

YTD:
Swim: 29,600m
Bike: 170mi
Run: 166.65mi

Heart of a Champion

2009-02-13T19:52:00.002-06:00

I love this video!!! I dare you to watch and not want to go run.

Happy training...

Quick Post

2009-02-01T15:30:00.004-06:00

January numbers:

Swim: 17,400 meters
Bike: 86 miles
Run: 72.65 miles

This was a much better January than last year, despite some injuries/recovery.

I am returning the Adidas trail shoes I just picked up. They seem like some good shoes, but they just didn't feel right. Ordered some Asics Banditos from runningwarehouse and they should be here on Wednesday. More gear reviews coming soon.

Go Steelers!

New Shoes...

2009-01-26T18:18:00.014-06:00

I just got a new pair of shoes in the mail from Running Warehouse, the Adidas adizero XT. They are advertised as a lightweight trail shoe, but could easily double as a trainer. Took a few pictures for your viewing pleasure. Notice the "wrap-around" tongue, this is something Adidas has been doing for a couple years now. It's coupled with a stretchy nylon strap over the top of the foot. I tried some of Adidas' racers last year, but they didn't work out. I am very excited about these. More to report later!

KC Groundhog 10k : Race Report

2009-01-25T16:19:00.016-06:00

The 27th annual running of the Children's TLC Hunt Midwest Groundhog Run took place early this morning in one of the most impressive venues -- The Hunt Midwest Subtropolis. The Subtropolis is the world's largest underground business complex, featuring 5 million square feet of lease space and nearly 7 miles of paved roads. With year-round temperatures between 65 and 68, it is a great chance to run in shorts in January!

Rob, Steve K, Becker, Dan and I drove up in the wind and light snow for the 10am start (5k starts at 9am.) I was excited to start the year off right and was interested to see where my fitness was. I threw out my back 5 weeks ago and had a toe problem after that, so I haven't had too much time to get back on track.

After the singing of the National Anthem, we were off. I took out the first couple miles strong and hit the 5k mark at 21:40ish. I struggled a little after mile 4, but rallied for the final 1.2 miles. I finished in a PR of 44:47 (7:12/mi.) Overall I was happy with my fitness, but a tad disappointed in how I raced...I could have pushed harder.

If you ever get the chance, DO THIS RACE!!! It is amazing. Oh, and they gave out Powerbar Gel Blasts in cola flavor with caffeine...they were good! Give them a try.

Recipe : "Bowls"

2009-01-20T18:59:00.013-06:00

Ashley and I made one of my favorite dinners tonight, "bowls." This a recipe we created sometime last year and make at least once a month.

Ingredients:
Spinach, fresh, 1 cup
Tortilla Chips, 28 grams (a handful)
Cheddar Cheese, .25 cup, shredded
Onions, raw, 1 tbsp chopped
Avocado, .5 fruit without skin and seeds
Beans, black, .5 cup
Brown Rice, medium grain, .25 cup
Sour cream, fat free, 20 grams

Directions:
Basically cook the beans and rice and put everything in a bowl!!!

Full nutrition facts are below and as you can see these pack a punch! Great for post workout or race. Plenty of calories, protein, carbs and vitamins. The fat content looks high at first, but most are monounsaturated fats. These are Omega-9 fatty acids, that lower LDL cholesterol, while possibly raising HDL cholesterol. They are also positively associated with breast cancer risk. Most of this comes from the avocado.

Give it a try and let me know what you think!

Gear Review : Asics Hyperspeed II

2009-01-06T11:17:00.000-06:00

Asics Hyperspeed II

From Asicsamerica.com:
A wider than normal platform allows this versatile road shoe to offer runners greater stability, making it an excellent choice for racing and speed workouts. The GEL-Hyper Speed™ 2 features a rear-foot GEL® Cushioning System, midfoot trusstic support, and open mesh upper.

Style Number: GN707
U.S. Sugg. Retail: $70.00
Sizes: 4-13,14 (based on men's sizing)
Weight: 6.6 oz.

I raced in these shoes for almost all of 2008 and really liked them. I great lightweight racer with just enough cushion for my frame. I would not recommend for runs much past 13.1 mile or for anyone with a much larger frame than me (168 lbs.)

I run them with Easy Laces and really love them for the simple and light weight upper. They have a good response on the road and feel like I am running barefoot.

So if you want a good racer and don't need a ton on cushioning, then the Asics Hyperspeed II is a great way to go. Right now you can pick them up pretty cheap, if you can find them! Asics finds it necessary to "update"their shoes every year. Sometimes this is a good thing, but unfortunately sometimes they ruin a good thing. I did find a photo online claiming to be the Hyperspeed III, if it is real then I'm looking forward to picking up a pair.

Enjoy!
Stephen

'08 Recap

2008-12-31T16:16:00.014-06:00

2008 by the numbers.

17 total events:
Road races: 11
Triathlons: 5
Trail Races: 1

Training Totals:
Swim: 43.52mi
Bike: 984.3mi
Run: 1,018.85mi

Total miles : 2046.67
Total miles raced: 392.65

I put 10,043 miles on my car in 2008 and I swam, biked and ran a total of 2046 miles, or 20% of what I drove. I'm pretty happy with that.

And just to get an idea, the 1018 miles I ran is the distance from Columbia, MO to Albuquerque, NM.

Muscle Imbalance

2008-12-26T14:51:00.016-06:00

I ran this past Saturday for the first time in two weeks, following an injury to my lower back. While trying to re-live the glory days of junior high football, I hyper-extented my back sending me to the turf. It took awhile for me to diagnose my injury - though I had plenty of time - I spent two days in bed, almost immobile from the pain.

I finally realized my injury was from something so simple and all too common - muscle imbalance. We often forget how straightforward and uncomplex our bodies can be. We forget that every muscle has a counterpoint and if you neglect one, you risk the other.

At the end of October I ran my first Ultra, the Spirit of the Osage 50k. To accomplish this I nearly doubled my normal run training and put swimming and cycling on the shelf. This run focus built up my quads and gave me the strength necessary to cover the tough 50k course, but the lack of cycling and swimming left my hamstrings out of balance with the quads. When I tried to push myself in the football game, it all came crashing down.

It has been a good lesson to learn and gave me a chance to actually rest a little this season. Now, we have all seen "that guy" in the gym only working on his pecks, asking others "how much you bench?" He is not treating his body properly and one of these days, it may all come crashing down on him too.

So just remember, DON'T BE "THAT GUY!!!"

2009 Season

2008-12-22T10:01:00.012-06:00

Foreward:
Danny Graville (triathlete superstar, "team" mate and all around good guy) has affectionately nicknamed me "R.D." -- Race Director -- due to my OCD behavior when it comes to races, schedules, itineraries, courses, etc, etc.

So with this in mind, I have had 2009 tentatively scheduled out for a few months now, but I think I have it finalized now. Obviously things may change and I am sure I will add a few races here and there, but without further ado...

2009
1/25/09 Groundhog Run! 10k (Kansas City, MO)
3/xx/09 Sedalia Half Marathon (Sedalia, MO)
4/04/09 Lakeshore 50k (Chicago, IL)
5/xx/09 Ultramax Race for Sight (Columbia, MO)
6/14/09 Kansas 70.3 Ironman (Lawrence, KS)
6/28/09 Hyvee Olympic Tri (West Des Moines, IA)
7/19/09 SMSG Sprint Tri (Columbia, MO)
8/16/09 O’ Fallon Sprint Tri (O’Fallon, MO)
9/19/09 Redman Iron Distance Tri (OKC)
10/17/09 Homecoming 5k (Columbia, MO)
10/xx/09 Rockbridge Revenge 20k (Columbia, MO)

I have several goals for this season - some I may even share at some point - but the obvious highlight is my first full distance iron triathlon. I will be covering 140.6 miles on September 19th and I can't wait!

that is all.

R.D.

"Best of '08" -- Frankenstein 50k

2008-12-22T09:42:00.008-06:00

Originally posted 10/26/08

Frankenstein 50k, Oct 26, 2008 : Race Report

You can’t really call this a race report, because that would infer that I was racing. No, this was simply a test of mettle, a battle of attrition. I was there to learn.

I awoke around 5:30am on Sunday, ate a quick bowl of cereal and downed some coffee to get the day started. Danny arrived promptly at 6am and we were off. We arrived in Frankenstein, MO around 7:15am for the 8am start. After checking in and getting ready (i.e. standing around, using the porto-john,) we were summoned to the start. Ashley (my lady) gave me a quick hug and kiss for good luck.

“See you in 5 hours!” she said with a smile.

I have a tendency to drive myself into the ground in endurance events; I have twice completed half iron distance triathlons with almost no nutrition game plan. Today I wanted to make sure I was consistently taking in calories and being preventative rather than reactionary to my calorie/energy depletion.

Go! We were off. My friends, Danny and Keith were soon ahead of me and I thought to myself, “This is going to be a longgg day.” After fixing some race belt issues, I found a solid rhythm and repeated in my head that this was going to be fun. I tried to bridge the gap to Danny and Keith at mile 4, but I didn’t want to blow myself up early and with 27 miles to go! I stuck to my plan and ran my race.

We ran through the town of Bonnots Mill at around mile 8 and then had the first of many steep climbs. I quickly dropped gears and settled in a power walk mode. I charged up the hill with another runner as we sucked down a gel…mmm, strawberry Cliff Shot. At mile 10ish the marathoners hung a left and the 50k’ers continued on down the road for a 2.5 mile out and back (to give us our extra 5 miles.) This would be our first and only chance to see who was running the 50k and our current place, not that I was racing. The front runner was cruising along about 40 seconds up on a group of 3. Keith was in 7th, almost 3.5 minutes back. I yelled at him his position and told him to go for it, he was looking great. He had picked up the pace and Danny was a few positions back. I stopped for a second to talk to Danny and give him some sports beans; he said he was slowing and that I would catch him soon. At the turn around I stopped for a moment for some more GU and water. I thanked the volunteer and was off, happy that I was in the top 15.

Mile 15.5 mark is where we re-joined the marathoners, as well as halfway. Danny and I joined up and set a comfortable pace. We both quickly commented on the amount of caterpillars on the road, as we tried to distract ourselves from the task at hand. Although I haven’t been running all that long, I have learned how to turn off half the brain so that I can continue to run without noticing the distance and pain. With that said, I don’t recall much more of the run. There were several tough climbs and some beautiful scenery. I stopped for a moment at mile 22.5 and talked with some volunteers and other runners. I crossed the 26.2 mile marker at 4:36, giving myself a marathon PR on an incredible tough course (by my calculations I was in sub 4-hour marathon fitness.)

The last few miles cannot be put in words. I knew there would be something between 26.2mi and 31.1mi and I knew I had to find out what it was. Turns out it was more hills and a lot of pain. I talked aloud to myself; I cursed and made deals with the devil. I caught a couple marathoners struggling at the top of the last hill. I offered gels and sports beans, but they decline. I told them we had to be getting close.

“Um, the finish is right there,” they replied.

I smiled, thanked them and took off. I was amazed at how light my legs felt all of a sudden, I may have even teared up a little. I waved to the small crowd and high fived a couple people. As I crossed the finish line I was awarded my prize, a belt buckle. I remember a runner earlier that day telling me, “They don’t sell ‘em at Target.” He was right, this I earned.

Surprisingly I felt great later that day and the next. Even went for a short 2 miler the Wednesday afterwards. I am very proud of this accomplishment and not just because of the distance and the hills, but because I was alone for so much of the run. I wasn’t running with 40k other runners like in NYC, this was different. I ran 50k.

I am very much looking forward to my next 50k and to whatever is beyond.

SJP

Spirit of the Osage 50k – 5:33:16 3rd AG, 22nd OA

New Blog/Remodel

2008-12-22T09:26:00.004-06:00

To bring in the New Year, I have decided to begin blogging again with a little more focus. I won't call this a resolution -- since I don't believe in those -- it simply is a new goal for 2009.

I will use this blog for 3 main categories:

1) Race Reports/Race Reviews/Scheduling
I will report on races I have run, but also review them to make recommendations on the better races. I also will post schedules of not only the races I am competing in, but others around the area. I often hear about races too late, so this will hopefully be a good resource of area events.

2) I am a scientist of sport and really enjoy reading and learning what the human body goes through in endurance events. I will share the best articles/blogs that I read, which will in turn (hopefully) help you!

3) Finally I hope to start reviewing gear that I use -- again to be a resource for others.

Thank you for reading and please share with others!

Stephen