Philippians 4:13

January 2014

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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 24 years with two children (18 and 15).

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: 76.20 Month: 193.95 Year: 193.95
Runs With Moxie Lifetime Miles: 6891.91
Vibram Five Finger Bikila Lifetime Miles: 132.80
Saucony Xodus 2011 Lifetime Miles: 557.11
Saucony Tangent 4 2014 Lifetime Miles: 336.53
Altra Impulse Lifetime Miles: 706.17
Saucony Guide 7 2016 Lifetime Miles: 983.01
Saucony Guide 8 Blue 2017 Lifetime Miles: 566.26
Adiddas Supernova Glide Boost Lifetime Miles: 494.40
Mirage 2 Red 2017 Lifetime Miles: 521.37
Saucony Ride Run Pop Orange Lifetime Miles: 504.94
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
197.7588.4025.503.50315.15
Runs With Moxie Miles: 57.00Saucony Xodus 2011 Miles: 38.25Saucony Tangent 3 2011 Miles: 78.70Saucony Ride 2 2012 Miles: 29.00Saucony Mirage 2 2013 Miles: 96.50Addidas Boost Miles: 72.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

I slept in and went out around 7:30 with Moxie for 2.5 miles around the neighborhood before meeting the crew for a run.  Met Gray, Craig, Andrea, Marlin, and Tim at the corner...ran 6 miles with Craig and 10 miles with Gray.  Ended up with 14 miles in 1:50 on very slick surfaces...snow covered ice for most of the run.

Happy New Year.

Runs With Moxie Miles: 2.50Saucony Xodus 2011 Miles: 14.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.505.001.2510.50

10 miles at the gym in 58:10.  3-2-1 workout (5:30, 5:15, 4:55) with a warmup, recovery and cooldown.  Hard workout this morning.  (Tangent)

Saucony Tangent 3 2011 Miles: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.001.000.008.00

I went to the gym with Justin and we did a hill workout.  1 mile easy then 0.5 - 0.75 mile hill repeats at slow MP, ranging from 2% to 7% incline.  My last mile was a fast mile at sub 5:40...my legs are trashed.  (Tangent)

 

Saucony Tangent 3 2011 Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

I ran 5 easy miles with Moxie then picked up Justin and we went to the store for the group run...a big crowd today.  We ran 6 miles together around the southern greenbelt loop then up to Broadway.  11 miles total in just under 1:30.  I am tired.  (Ride)

Runs With Moxie Miles: 5.00Saucony Ride 2 2012 Miles: 11.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

I went to the gym with Justin to run this morning (1 degree outside) and EVERY SINGLE TM was being used...mostly by walkers.  So, we lifted weights instead.  I will try for a run later today.

5 miles during a late lunch run around the greenbelt.  Sunny but cold, untimed.  (Mirage)

Saucony Mirage 2 2013 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.006.000.000.0011.00

4:30am...7 miles on the treadmill at the gym in 43:50 (6:16).  Warmup with MP progression.  (Boost)

4 easy miles in 30 minutes out on the desert at lunch.  (Mirage)

Addidas Boost Miles: 7.00Saucony Mirage 2 2013 Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:30am...6 easy untimed miles with Moxie on a slick path covered with a thin sheen of fresh snow.  (Ride)

5 miles on a very slick (snow and ice) pathway around the greenbelt.  My legs are sore from having to activate my stabilizers so much during this run.  (Mirage)

Runs With Moxie Miles: 6.00Saucony Ride 2 2012 Miles: 6.00Saucony Mirage 2 2013 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.501.001.000.7510.25

No early run today.  I tried to get up but didn't feel very good.  Very stiff neck and tender shoulder and just tired.  I will try to get in a snowy run at lunch and hit the gym after work with Justin for a hard mile repeat workout for him.

5.25 miles doing loops around Freeman Park on a snowy and icy pathway in a cold wind.  Just got this one done and glad of it. (Xodus)

Hit the gym after dinner with Justin for some speedwork.  1 mile easy, 1 mile at 5:10, 0.5M at 4:52, 0.25M at 4:17.  A total of 5 miles in 29:50. (Tangent)   Left hip was a bit sore but marshalled through.  Justin got down to 4:52 pace during his speedwork!

Saucony Tangent 3 2011 Miles: 5.00Saucony Xodus 2011 Miles: 5.25
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.503.503.500.008.50

Slept in and went to the gym with Justin and Kami.  Justin and I just ran fairly easy, with some..."faster running" thrown in (I can't say "speed" anymore unless it is less than 10 seconds).   8.5 miles in 52:10 (6:08 avg).  No niggle in my hip (yes, niggle is the proper term as a "small annoyance or concern").  Justin did great and ran a 10K, proud of his dedication and commitment.  (Boost)

Addidas Boost Miles: 8.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.750.000.000.0016.75

FRB PC report to meet terminology police standards:  16.75 miles outside, slow.

My report using MY words:

I went outside on a warm morning for a slow long run.  7 miles along Sunnyside with Moxie then I dropped her off and went back out solo through SRL to Broadway and back.  I ran into the store running group on the way back and caught everyone, even had a few guys try to catch and push me for a bit.  I picked it up to 5:30 pace for about 1 mile to drop them, felt good to run faster this late in the run.  Had some hip pain throughout the run that was slowing me quite a bit in the last mile or so. Lots of runners out today, including Alana and Curt who I saw I as I was finishing up.  (Mirage)

Runs With Moxie Miles: 7.00Saucony Mirage 2 2013 Miles: 16.75
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.502.002.000.506.00

Went to the gym with Kami mid afternoon and did two progression pickups. Started easy then increased up to 4:55 over the course of 3 miles.  Started at easy again and progressed up 0.1mph every 100m for the next two miles ending up at 4:55.  Last mile at MP then the last 0.25M at 4:17.  6 miles in 35:48.  (Tangent)

Saucony Tangent 3 2011 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.005.200.000.0011.20

10K on the treadmill at the gym in 40 minutes. (Boost)

5 untimed miles around the greenbelt on a very windy day.  Path a mix of dry and icy.  (Mirage)

Addidas Boost Miles: 6.20Saucony Mirage 2 2013 Miles: 5.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.254.200.000.0010.45

4:30am...10K on the TM at the gym in 39 minutes.  Started easy for 2 miles then progressed up from slow MP.  (Tangent)

4.25 miles at lunch on a beautiful day on the desert.  Slow run to enjoy the sun and warmer temps...offset to a bit of SAD lately.  (Mirage)

Saucony Tangent 3 2011 Miles: 6.20Saucony Mirage 2 2013 Miles: 4.25
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.501.503.000.0013.00

7 miles outside on a nice day.  10K with Dan just catching up.   A nice fun run today, (Mirage)

I went to the gym while Kami was at church and the kids were at swim practice.  1 mile wu, 3 mile tempo at 5:21 AP, 2 miles easy.  6 miles in 35:10.  I hate running after dinner, man my stomach did not like that!  (Tangent)

Saucony Tangent 3 2011 Miles: 6.00Saucony Mirage 2 2013 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5 easy outside with Moxie this morning...slow and tired and a bit sore, this was probably more to get Moxie out than me. (Ride)

5 easy around the greenbelt at lunch.  A bit of a twing in my right foot but nothing to work about.(Mirage)

Runs With Moxie Miles: 5.00Saucony Ride 2 2012 Miles: 5.00Saucony Mirage 2 2013 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.508.001.500.0011.00

11 miles on the treadmill at the gym in 68:25.  Good easy run with some intervals thrown in.  (Boost)

I met the new manager of the old running store, John Coyle, today.  Young fast guy running Houston half this weekend.

Addidas Boost Miles: 11.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0010.000.000.0011.00

5:30am...11 miles in 1:09:58 on the treadmill at the gym before our kids swim meet this morning.  Solid, steady easy MP run.  (Boost)

Addidas Boost Miles: 11.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

It was cold outside this morning, so I went for a run in the early afternoon after church.  Sunny and warmer (still a bit cool in the shady parts), 6.5 easy miles with Moxie.  A bit of a twinge in my right ankle and sour stomach for the whole run.  (Mirage)

Runs With Moxie Miles: 6.50Saucony Mirage 2 2013 Miles: 6.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0011.500.000.0013.50

Early run on the TM at the gym.  1.5 miles easy to start, then into MP for the rest (6:18 - 5:46) with a couple of fast pickups.  0.5 miles easy near the end.  13.5 miles in 1:24:15 (6:15 AP).  Ran next to Curt and Justin during diffferent parts of the run.  (Tangent)

Saucony Tangent 3 2011 Miles: 13.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

4am...5 miles in 31:15 before a long bad day at work.  (Tangent)

5 miles at lunch easy in the cool but sunny weather.  Stress relief run from a hard morning.  (Mirage)

Saucony Tangent 3 2011 Miles: 5.00Saucony Mirage 2 2013 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

I had to be at work really early, so I set the alarm equally early (3:30).  I decided that 2 days in a row at this time is just too much for my old body.  I turned off the alarm, went back to bed and will try to get a run or two in later today.

6 miles after work in 40:30.  Felt ok, really tired but tried to focus on knee drive instead of foot quickness like the TM promotes.  Need to work on putting both together on more hard outside runs to be ready for Boston.  Nearly got hit by 2 cars not paying attention at crosswalks...stupid drivers.  (Mirage)

Saucony Mirage 2 2013 Miles: 6.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.503.002.000.0015.50

4:30am...I met John Coyle down on the greenbelt for a quality workout this morning..first outside hard early run in a while.  We ran a loop easy for a warmup then into some hard effort.  I ran with John for about a mile then my goal was to keep him in sight (in the dark) for the remainder...mostly was able to do this.  We then cooled down for a lap+ and called it good.  Nice to have someone to help push me a bit...need a lot of work to be ready for Boston!

As we were talking, I mentioned that I ran the 08 US Masters marathon championship, he said he was still running in high school then...man I am old.  (Boost)

5 very easy miles on a beautiful day at lunch around the greenbelt.  Very easy, hips a bit tight from this morning.  (Mirage)

Addidas Boost Miles: 10.50Saucony Mirage 2 2013 Miles: 5.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.009.001.000.0012.00

4:45am...12 miles on the TM at the gym in 1:15:09.  A couple of easy miles, then mostly MP with some intervals (200-400m) thrown in here and there.  Felt easy even after yesterday's workout.  (Tangent)

Saucony Tangent 3 2011 Miles: 12.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

6:15am...17 miles this morning for a slower long run.  6 miles with Moxie, then went back out for a while solo then met the running group at the store.  Ran with Gray for a bit, but mostly a solo effort.  Tired and still lots of work to do in the next few months.  (Mirage)

Runs With Moxie Miles: 6.00Saucony Mirage 2 2013 Miles: 17.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.000.000.006.00

6 miles with Justin and Gray from home through SRL and around the river.  Nice to get out in the afternoon in the sunshine.  (Boost)

Addidas Boost Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.000.000.005.00

I woke up this morning feeling like crap...shoulder hurt, groin discomfort and my jaw was on fire, it felt like I have been smashed in the face.  I skipped my run (sorry Justin for having to run in the basement).   Probably be a day off as I have a funeral to attend at lunch and we have Bible study tonight so no time.

5 miles after work in just over 30 minutes with Moxie.  Ran from home to SRL and back and saw Jamie and Peter.  I needed this run as a stress reliever from work today.   Jaw issue was from stress this morning.  (Mirage)

Runs With Moxie Miles: 5.00Saucony Mirage 2 2013 Miles: 5.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.505.000.500.007.00

4:30am...7 miles on the TM at the gym in 43 minutes (6:09 AP).  Easy 1.5 warmup, then into a MP progression to mile 5.  Slowed back to easy MP and progressed up again through mile 7.  Felt good.  (Tangent)

Saucony Tangent 3 2011 Miles: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

4:30am...7 easy untimed miles with Moxie on a warmer morning.  Right at the end of the run it started to snow, expected to snow all day today.  (Ride)

6 miles at lunch on the greenbelt which was snow covered and slick, thus slow today.  (Xodus)

Runs With Moxie Miles: 7.00Saucony Xodus 2011 Miles: 6.00Saucony Ride 2 2012 Miles: 7.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

4:40am...7 miles on a warm and breezy morning with Moxie.  Snow and ice on the pathway made it a bit slick and slow.

6 easy miles with Dan around the river at lunch on a warmish but windy day.  Pathway was really sloppy and slick in areas.  One local hick/jerk purposely drove into a puddle to throw a huge wave of cold and dirty water all over us...gotta love nice people.  (Xodus)

Runs With Moxie Miles: 7.00Saucony Xodus 2011 Miles: 13.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.005.001.0012.00

I went to the gym early to get a run in today as I have meetings this morning and Kami has to work.  1 mile easy then slow MP into a progression up to threshold pace (6:22 to 5:00) over the next 6 miles with two faster quarters (4:45, 4:17).  7 miles in 41:53 (5:59 AP).  

I went home to get Justin to come back to the gym with me but he was tired and his legs were sore from swim team practice.  So, back for 5 more miles.  1 mile at slow MP, then into a 5K effort run (17:15), followed by a MP mile.  5 miles in 29:20 (5:52 AP).  Tired and hungry now.  (Boost)

Addidas Boost Miles: 12.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
197.7588.4025.503.50315.15
Runs With Moxie Miles: 57.00Saucony Xodus 2011 Miles: 38.25Saucony Tangent 3 2011 Miles: 78.70Saucony Ride 2 2012 Miles: 29.00Saucony Mirage 2 2013 Miles: 96.50Addidas Boost Miles: 72.20
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