Philippians 4:13

January 2016

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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: 41.00 Month: 168.25 Year: 1804.30
Runs With Moxie Lifetime Miles: 7493.16
Vibram Five Finger Bikila Lifetime Miles: 132.80
Saucony Xodus 2011 Lifetime Miles: 563.11
Saucony Tangent 4 2014 Lifetime Miles: 425.78
Altra Impulse Lifetime Miles: 774.67
Adiddas Supernova Glide Boost Lifetime Miles: 796.15
Saucony Ride Run Pop Orange Lifetime Miles: 802.94
Guide 8 White 2018 Lifetime Miles: 138.00
Supernova Glide Green 2018 Lifetime Miles: 116.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
265.1511.256.000.00282.40
Addidas Boost Miles: 12.10Saucony Ride 5 2015 Miles: 153.25Runs With Moxie Miles: 73.25Brooks Launch 2 Black 2015 Miles: 88.05Saucony Fastwitch 6 2015 Miles: 16.00Saucony Xodus 2011 Miles: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Weights at the gym with my family.  No run, took the day off to spend with family just hanging out and having fun.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.100.000.000.0014.10

7:30am...9 miles on the treadmill at the gym in 60 minutes.  -6 outside, just getting in the miles.  Got home and ran 3.1 miles on the TM in the basement to finish off the run.  Kids ran after me.  (Ride 5 - 9, Boost - 3.1)

2 more later, glutes really sore!

Addidas Boost Miles: 3.10Saucony Ride 5 2015 Miles: 9.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

First enjoyable outside run in two weeks!  Nice afternoon run with Moxie for 5 miles from home to Community Park and back.  Wish I would have had more time to go longer.  Temps finally coming up right at the end of the two weeks off...bummer.  Good for me as SAD is starting to hit me pretty bad.  (Ride 5)

Runs With Moxie Miles: 5.00Saucony Ride 5 2015 Miles: 5.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

6.5 miles at lunch in 51:50 on slushy path that was pretty hard to run on, no ability to push at all for most of the run.  Cool (25 degrees) but good to be back outside.  (Launch 2)

Brooks Launch 2 Black 2015 Miles: 6.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:30am...6 miles with Moxie on a warm morning (30 degrees).  Pathway was mostly clear.  Glute was sore and I was tired, so this was slow. (Ride 5)

No lunch run, busy at work. maybe later when Katelyn is at swim practice. 5 miles after work, easy. (Ride 5)

Runs With Moxie Miles: 6.00Saucony Ride 5 2015 Miles: 11.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

I went with the kids to help with the Track Team workout.  IronCore day.

Ran 5 mile at lunch with DanS around the greenbelt then 1 solo lap around Freeman Park to finish of 6 easy miles. Warm, but the path was either wet or mushy.  Glute a bit tight today. (Launch 2)

Brooks Launch 2 Black 2015 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

4:45am...I was really sore from yesterday's workout, so some stretching before heading out the door.  Thought about not going but the temperature was great (30+ degrees) so I had to get it in.  Ran with Moxie and bumped into Curt with his dog, Roscoe.  The dogs had not met before so it was funny watching them interact on the run.  5 miles total pretty easy.  (Ride 5)

6.5 miles at lunch on a dreary (cloudy, foggy, mist/rain) but warmish (35 degrees) day.  Due to the weather the path was a slushy mess...pretty wet feet by the end but the Brooks Launch shoes and wool socks worked to keep my feet mostly dry.  (Launch 2)

Runs With Moxie Miles: 5.00Brooks Launch 2 Black 2015 Miles: 6.50Saucony Ride 5 2015 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

4:45am...met Alana, Curt, Gama and Patrick for an early run.  Easy for 1.5 miles, then I picked it up with Curt and Patrick for the rest at aroun 7:00 pace.  Good 8 mile run in just under an hour. (Ride 5)

Coffee, doc appointment and breakfast then I met Jason for a run on the greenbelt.  Nice and easy from the running store to Freeman Park and back for 6 miles in 56 minutes.  Good to keep getting to know Jason better.  (Launch 2)

Brooks Launch 2 Black 2015 Miles: 6.00Saucony Ride 5 2015 Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

0630...I met Craig for a run this morning, first time in a while...nice to catch up with him.  9 miles with Craig down Sunnyside and Hitt and back then I added 1 more solo for 10 miles in and easy 1:26 on the snowy and slick path.  Stopped by home for a pitstop, fuel and to get Justin then we went back out.   Pathways were even more slick now!  Ran into Curt and Alana and ran with them for 2 miles.  6 more slow miles for a daily total of 16 miles.  Wanted to go long today, even thought of longer but needed to start the days activities.  (Ride 5)

Taking down all the Christmas decorations today,,,all day activity but nice to now have the normal house back.  Tired and hungry now!

Runs With Moxie Miles: 6.00Saucony Ride 5 2015 Miles: 16.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

7:15am...4 solid miles with Moxie before church on a cold morning. (Launch 2)

I went to the gym with Kami and we did a weights workout. 

Runs With Moxie Miles: 4.00Brooks Launch 2 Black 2015 Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Weights training with the Track team.  Good workout, glute feels better.

6.5 miles at lunch in 52 minutes. Deceptively cold and slick, so mostly cautious run with some speed on the drier spots (sub 6:50).  Ran easy the last 2 miles or so with Pat talking about XC ski racing.  (Launch 2)

Brooks Launch 2 Black 2015 Miles: 6.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

I had the intention last night of going to the gym this morning for a faster run.  When I woke up I was sore from the two days of weights and unmotivated.  After a cup of coffee and time to wake up, I felt better and decided to head outside for a run in the cold (16 degrees) for a short run.  4 miles at a suprisingly decent clip...better than running on the rat wheel, I just could not get my hear around that idea.  Hope to get in another run after work today...just got busy and did not have time after work. (Ride 5)

Runs With Moxie Miles: 4.00Saucony Ride 5 2015 Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.804.000.000.0010.80

IronCore with the IF Track team. Tough workout this morning.  Feeling a good difference in my fitness and injury recovery with the increase in weight training again.  Plus, feeling the burn again has been fun and reminscient of when I was a regular weight trainer (before running).  My weight is up a few pounds but I am feeling good.  Maybe it will make a difference in my "short" distance speed this spring.

It was sunny and bright at lunch, but still pretty chilly. The pathway was clear or slick (either/or).  6.3 miles in 47 minutes...easy first mile then a mix of sub 6:50/7:15ish/7:30+ for the rest of the run.  Felt good to push the pace, just never really warmed up.  (Launch 2)

4.5 miles at the gym in 29 minutes (6:29 AP) to get in a bit of a workout and get rid of work stress from today.  0.5M warmup, 4 miles of MP progression from 6:27 to 5:00 pace over next 3.75 miles, then back to easy MP for the last 0.25M.  Good pace, not too hard.  (Launch 2)

Brooks Launch 2 Black 2015 Miles: 10.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.502.002.500.009.00

5am...speed workout at the gym this morning.  10 x 400m starting at 5:27 pace and progressing to 4:57 with 400m rest and a couple 1 minute breaks.  1 mile warmup then a 3 mile recovery talking to Marlin for most of the last 3 miles.  9 miles in 59:30 (6:38 AP).  Sounds like there might be some new ideas coming around for the IF running community that could be exciting.  (Fastwitch)

Saucony Fastwitch 6 2015 Miles: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

6am...weights class with the IF Track kids this morning.

After a day with Kami, breakfast with a friend and errands, I went out for a run in the late afternoon. Ran to Community Park and back with an extension along Sunnyside. When Justin got home, we went out for an easy neighborhood run to just chat.  Cold and kinda slick and sloppy.  I want warmth! (Xodus)

Saucony Xodus 2011 Miles: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

6:15am...19 degrees and no wind outside so I decided to do my long run outside (solo).  7 miles with Moxie along Sunnyside to Sandcreek Commons and back. I dropped her off, fueled and took a pitstop. I tried to get Justin to go out with me (nope!).  11 miles from the house to the greenbelt loop and back.  Mostly clear pathways, warm enough but still had tight muscles.  Slow but got it done before I had to make it back for Katelyn's swim meet (barely!).  (Ride 5)

Sad to see Ryan Hall retiring, respect the man alot.  Got me thinking about the injury that is causing him to retire is the same as what I have been dealing with for the past 2-3 years.  I just passed 10 years of marthon racing...hmmm.  

Runs With Moxie Miles: 7.00Saucony Ride 5 2015 Miles: 18.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

A long night last night (and this morning) as we led a youth lockin at our church with about 20 teenagers!  Then the youth led the service this morning and some meetings afterwards.  Tired and not interested in running but we had to deal with the snow from the storm yesterday.  We all shoveled for our exercice today and called it good.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.001.503.500.007.00

Early morning weights workout with the IF track kids.  Day off today, so I took the kids to school then went to the gym (warm outside, but very icy and slick).  7 miles in 44:56...1M wu, 3.5M sub-6:00 tempo, 2.5M recovery and cooldown.  IPod died so did the TM run without music...not very fun.  Needed the hard workout to deal with frustration at church...about ready to leave our congregation.  (Fastwitch)

Saucony Fastwitch 6 2015 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4:30am...6 easy miles outside with Moxie in warm temps but slick and slushy pathway.  (Ride 5)

6 miles on a nice day at lunch (sunny, warm).  Pathways were either clear or ice/slush...made for an interesting run...only slipped 4-5 times. (Launch 2)

Runs With Moxie Miles: 6.00Brooks Launch 2 Black 2015 Miles: 6.00Saucony Ride 5 2015 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Very tough IronCore workout with the team this morning.  These kids are going to be fit, tough and ready for track with workouts like this one!

Nasty weather outside.  Plus, sick son at home and wife going in for surgery today makes this a light day.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

No workout this morning. Staying home to be a 24 hour watch for my wife after surgery (she is doing good, tired and sore).  I will try to go for a run after school with Justin.

4 miles with Moxie along Sunnyside before school got out, then 4 more with Justin.  Acid reflux was terrbile, made the last 3 uncomfortable.  (Ride 5)

Runs With Moxie Miles: 4.00Saucony Ride 5 2015 Miles: 8.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

6:15am...5 good miles with Moxie on a cool morning.  (Launch 2)

After breakfast with my pastor, I went for a run with our other Pastor, Jason. I ran to the river and we did a loop into Freeman Park and back to SRL.  5.5 miles with Jason, 3.5 miles solo to finish off 9 miles on a cool but sunny day.  (Ride 5)

Runs With Moxie Miles: 5.00Brooks Launch 2 Black 2015 Miles: 5.00Saucony Ride 5 2015 Miles: 9.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

6:45am...I did not sleep well and was very tired.  Finally got out the door (lots of coffee!) into a cool morning for a solo run.  10 miles...slow and cold!  These cold mornings make it hard to run fast, my old bones just do not warm up.  (Ride 5)

Maybe a run later with Justin.  Nope...after watching Katelyn at her swim meet, picking up Justin from the church meeting, running kids to friends houses, errands and then the snow started...a beer sounded like a better idea.  

Saucony Ride 5 2015 Miles: 10.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

6am...7 miles with Moxie on the pathway along Sunnyside.  Half the run in 1-2 inches of snow, the way back I crossed paths with the snowplow.  Not sure if that was better as the surface was now much more slick.  I dropped off Moxie, fueled and went back out for 5 more miles.  12 easy miles on a warmer morning.  Felt much better than yesterday. (Launch 2)

Runs With Moxie Miles: 7.00Brooks Launch 2 Black 2015 Miles: 12.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:45am...met Curt and Patrick for an early morning run.  This was a good run, 7 miles in under 49 minutes...first time running that fast early in a while.  Pushed the pace the for the last couple of miles under 6:45.  Hammy/glute feel really good, felt good to run faster.  Maybe LDM will not be that bad...we'll see.  (Ride 5)

Cold, ucky weather outside at lunch and busy at work.  Did not feel like going out.  3 miles after work. (Boost)

Addidas Boost Miles: 3.00Saucony Ride 5 2015 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:45am...6 miles on a chilly morning with Moxie along Sunnyside. (Ride 5)

5 miles at lunch on the greenbelt.  Still cold...still slick...still tired of it. (Launch 2)

Runs With Moxie Miles: 6.00Brooks Launch 2 Black 2015 Miles: 5.00Saucony Ride 5 2015 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.251.000.000.007.25

Did not sleep well, felt a tweak in my knee and a still neck...so I skipped the early morning run in the cold (actually not bad) and dark and I will try to run later depending on my schedule.

Had a free moment at the desert today, went for a short 4 mile run.  Clearest outside surface I have run on in 2 months, some fast sections including the last mile in sub-6:30.  Felt good, let's hope it is sustainable (for 26.2 miles in a few weeks). (Launch 2)

3.25 miles with Moxie after work. (Ride 5)

Runs With Moxie Miles: 3.25Brooks Launch 2 Black 2015 Miles: 4.00Saucony Ride 5 2015 Miles: 3.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.002.750.000.009.75

No early morning run.  5 degrees outside...nope and I did not feel like going to the gym.  Try for a longer run at lunch.

Bright sunshine at lunch today, but still pretty cool out.  Ran from the office to Sunnyside and back.  9.75 miles in 1:15.  Some quick sections (6:30ish) on the dry part (~2.75 miles) but lots of the pathway is still icy so I took it slow and easy for a lot of the run.  Hot going out, cold coming back (light wind really mad it much colder).  Felt good about this, feel a faster pace for a distance is looking possible. (Launch 2)

Brooks Launch 2 Black 2015 Miles: 9.75
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

4:45am...16 miles in crappy road conditions.  Felt like I ran the whole way in sand.  Wet, thick slushy snow on the ground.  Could not push at all, just skidded out.  Snow would accummulate in my shoes.  Just kinda miserable.  Wanted to get 20 miles, feel like I ran more (the time was about what I should have run 20 miles in though).  Weather is supposed to get worse over the weekend (more snow/rain and windy) which is why I got this done early today. (Ride 5)

Had a meeting at church, jogged there and back with a bit more.  2 more miles.

Saucony Ride 5 2015 Miles: 16.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Shoveled snow early (4-5 inches of heavy wet snow) then went to Katelyn's swim meet.  Afterwards I met Andrea and we ran 7 miles in the snow and slush along Sunnyside.  Very wet feet, but the temps were ok and the sun was trying to come out. (Ride 5)

3 miles later in the day...sunny and drier out. (Boost)

Addidas Boost Miles: 3.00Saucony Ride 5 2015 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

6:30am...5 miles with Moxie along Sunnyside on a cool morning.  Path either clear or icy.  (Ride 5)

3 miles in the afternoon after church and before the church movie night. (Boost)

Start of taper to Lost Dutchman marathon on Feb. 14.

Runs With Moxie Miles: 5.00Addidas Boost Miles: 3.00Saucony Ride 5 2015 Miles: 5.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
265.1511.256.000.00282.40
Addidas Boost Miles: 12.10Saucony Ride 5 2015 Miles: 153.25Runs With Moxie Miles: 73.25Brooks Launch 2 Black 2015 Miles: 88.05Saucony Fastwitch 6 2015 Miles: 16.00Saucony Xodus 2011 Miles: 9.00
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