Philippians 4:13

February 2013

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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 25+ years with two children (19 and 16).

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: 8.00 Month: 111.00 Year: 3194.38
Runs With Moxie Lifetime Miles: 8041.41
Vibram Five Finger Bikila Lifetime Miles: 132.80
Saucony Xodus 2011 Lifetime Miles: 573.11
Saucony Tangent 4 2014 Lifetime Miles: 663.00
Altra Impulse Lifetime Miles: 849.00
Adiddas Supernova Glide Boost Lifetime Miles: 925.15
Guide 8 White 2018 Lifetime Miles: 530.00
Supernova Glide Green 2018 Lifetime Miles: 522.86
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
186.25116.5020.000.75323.50
Saucony Mirage 2 Black 2012 Miles: 103.00Saucony Ride 2 2012 Miles: 80.25Runs With Moxie Miles: 42.25Saucony Cortana Miles: 48.25Saucony Cortana Black 2012 Miles: 82.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.008.000.000.0011.00

4:30am...went to the gym for a run as the pathways were very icy again this morning.  2 miles easy, 8 miles at a MP progression, 1 mile cooldown for a total of 11 miles at an avg. 6:15 pace (1:08:42).  Effort felt good an no pains this morning (beside a pitstop).  Nice to run with Curt and have the company at the gym drudgery. 

Now for a day off from work, but busy (church meetings, chores, swim team pratice shuttle, etc.). 

Saucony Mirage 2 Black 2012 Miles: 11.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.751.000.000.0014.75

Ran outside with Andrea, Curt and Lynette.  We ran our Bellin Rd loop with some extra at the end.  Overall 14.75 miles in 1:51.  Fun to run outside again on good roads with excellent company.  Only issues was nearly getting hit twice in the final 0.5M on the way home by 2 jerk drivers.  (Ride)

Saucony Ride 2 2012 Miles: 14.75
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 easy miles in 50:50 with Moxie on a beautiful day after church.  Nice to get outside in some sunshine even though it was a bit cool.  Moxie was very excited to be out running again!  (Ride)

Runs With Moxie Miles: 7.00Saucony Ride 2 2012 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:30am...6 easy miles with Moxie on a warmish morning but with a freezing fog that made the pathway a bit slick in spots. 

5 miles at lunch around the greenbelt on a mixture of wet and icy pathways.  Nice to get out again today, time of 34:30. (Ride)

Runs With Moxie Miles: 6.00Saucony Ride 2 2012 Miles: 11.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4:30am...6 easy miles outside with Moxie on a nice morning for a run.  I was really tired but got up and outside and glad I did not give in to the call of the nice warm bed.  (Old Cortana)

I was going to go for a run after work, but instead decided to do some shopping and get dinner ready for the family while they were at the gym and swim lessons.   I will get a good run in tomorrow.

Runs With Moxie Miles: 6.00Saucony Cortana Miles: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.007.000.000.009.00

Went to the gym to get a harder workout this morning.  I saw Gray, Rex, Shannon, Aaron and Heidi so some good company today.  1 mile wu, 7 mile MP progression, 1 mile easy for 9 miles at a 6:12 average in 55:45.  Good workout today.  (Cortana Black)

Saucony Cortana Black 2012 Miles: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.0012.250.000.0016.25

4:30am...decided to run at the gym this morning.  1 mile wu, 6 miles MP progression with miles 6-7 at 5:50, 5:24.  Mile 8 easy to finish off the run in 49:43 for a 6:13 average.  I will try to get a run in at lunch.  (Mirage)

5 miles on a nice day at lunch around the greenbelt.  1 mile easy, 3 miles at easy MP, 1 mile easy.  Everything felt really good and smooth. Total time of 33:23 (6:40 avg.). (Ride)

3.25 miles after work with Moxie while the kids were at swimming and Kami was at spinning.  Nice and easy with Moxie on Sunnyside.  (Old Cortana)

Runs With Moxie Miles: 3.25Saucony Cortana Miles: 3.25Saucony Ride 2 2012 Miles: 5.00Saucony Mirage 2 Black 2012 Miles: 8.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0013.000.000.0016.00

I met Curt at the gym at 4:30am for a run and we also ran with Marlin who showed up just a little bit later.  Great to have friends to chat with while on the TM.  2 miles easy, 8 miles at MP progression, 1 mile cooldown for 11 miles in 1:08:50 for a 6:15 average for the run.  Nice run with good friends, we also saw quite a few other friends at the gym this morning who are also early risers and committed to their fitness.  (Cortana Black)

Went back to the gym after dropping the kids off at school and did a hard spinning class with Kami, a good hill workout and rode 27km, I will call it 5 miles. 

Nice to have these 4 day workweeks, I am glad that I changed my work schedule!

Saucony Cortana Black 2012 Miles: 11.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.002.000.000.0011.00

I was going to try to run before the kids' championship swim meet, but couldn't get up and wanted to ensure I helped get them ready this morning.  So I will try to run in the afternoon after the meet and taking the kids out to lunch. 

11 miles in between the kids swimming events (number 15 to number 32) all around the city, from the adquatic center up John Adams to Hitt, up and down Hitt Road, back on John Adams then back up to 17th St. for a pit stop then through the numbered streets back to the aquatic center.  When I was slowing down for my pitstop I rolled my ankle a bit on some uneven ground, really hurt for a bit.  A really good run in the nice weather outside in 1:17.  It was really fun watching the kids compete in the swim meet, they did great!  (Mirage)

Saucony Mirage 2 Black 2012 Miles: 11.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

6am...8 easy miles with Curt on a chilly morning (20 degrees and a breeze).  Nice to have the company and conversation on a cold dark morning.  Overall time of 1:02.  (Cortana Black)

Saucony Cortana Black 2012 Miles: 8.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.004.001.000.0012.00

4:30am...it was 5 degrees outside so back to the gym this morning.  Right when I was about to start Curt showed up so I had some good company again this morning!  2 miles easy, 4 miles MP progression then 1 mile at sub 5:30 pace.  Overall 7 miles in 43:30 for a 6:13 average pace.  My right foot is still a bit sore from rolling it on Saturday.  I will try to get a run in at lunch today time permitting.  (Old Cortana)

5 miles with Dan around the greenbelt at lunch.  Cool but sunny day, actually a pretty nice untimed run.  (Ride)

I dropped off my wife's car this morning at the repair shop to have the rear bumper replaced from when we were rear ended a few weeks ago and got a new surpise...in the last few days someone had tagged her car on the rear quarter in a parking lot (which we didn't know about) and not left a note.  Unfortunately, this has to be repaired too to make the bumper fix work right, so we are out $400 to fix this issue!  Nice ethical people out there in the world!

Saucony Cortana Miles: 7.00Saucony Ride 2 2012 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.001.000.007.00

4:30am...7 miles in 43:35 (6:13 average).  2 miles easy, 4 miles MP progression, 1 mile around 5:30.  Deja vu from yesterday morning.  (Mirage)

Saucony Mirage 2 Black 2012 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4:30am...7 easy utimed miles with Moxie on a warmer but breezy morning that still kept it a bit chilly.  Ran out and back on Sunnyside, ankle still a bit sore.  (Old Cortana)

5 cold and windy miles at lunch around the greenbelt in 37:29.  I never warmed up during this run, brrr.  (Ride)

Runs With Moxie Miles: 7.00Saucony Cortana Miles: 7.00Saucony Ride 2 2012 Miles: 5.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.005.001.000.0013.00

4:30am...7 miles in 42:50 (6:07).  1 mile wu, 5 MP progression up to 5:46 pace.  1 mile at sub 5:30 to finish it off.  I had to do this with no music as I seem to have lost my IPod since Tuesday, either at home or left it at the gym accidentally and no one turned it in to lost and found, bummer.  I hope I find it at home someplace, otherwise this has been a bad week for lost or damaged items for us. (Cortana Black)

Nice lunchtime run around the greenbelt and an extra loop through the park a bit faster.  A cool day but nice, good day for a run.  6 miles in 43:20 (7:13 average).  (Ride)

Saucony Ride 2 2012 Miles: 6.00Saucony Cortana Black 2012 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.003.504.000.5018.00

I slept in since it is my day off and went to the gym with my wife at 5:30am.  I saw Curt (briefly) and ran next to Rex for a few miles.

2 miles easy, 1 mile easy MP, then into a 4x1 mile with 0.5M recovery at slow MP.  Splits were: 5:27, 5:24, 5:15, 5:10.  At the end I did a hard 0.5M, half at 4:17 pace until the TM started to overheat then backed it down to 5:00 pace.  Finished off with a slow MP cooldown.  Overall 10 miles in 59:00 (5:54 average).  Heading back to the gym after dropping the kids off at school for spinning class with Kami.  (Cortana Black)

27 km on the spinning bike in 1 hour, count as 5 easy miles.

3 easy miles outside with Moxie in the beautiful weather...in shorts! (Old Cortana)

Runs With Moxie Miles: 3.00Saucony Cortana Miles: 3.00Saucony Cortana Black 2012 Miles: 10.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.001.000.000.0021.00

A nice warmer morning for a long run (26 degrees).  I ran a solo mile to find Curt then we met Craig, Lynette and Sarah at the corner for a run though SRL to Broadway and back (just over 7 miles).  Craig and I peeled off down Sunnyside to keep going longer and kept up a decent clip (7:00 pace).  I was really starting to feel yesterday's workout and turned around at 16 miles and ran the last 2 miles solo.  Overall 18 miles in 2:14 even for my longest since the marathon in October.  Good to get a longer one in after a long layoff. 

When I got home, Moxie was really itching to go for a run, so I had something to eat, took a pit stop and got my daughter something to eat then went back out for an easy utimed 3 miles with the dog on an ever improving beautiful morning!  (Mirage)

My wife is a stud athlete!  In the past 6 days, she has gone to 18 1 hour long spinning classes at the gym, logging over 300 miles!  She amazes me with her strength and dedication to cycling!

Runs With Moxie Miles: 3.00Saucony Mirage 2 Black 2012 Miles: 21.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 easy miles in just over 56 minutes with Craig on warmer but windy morning up and down Sunnyside.  A great recovery run catchin up and having a fun time with him.  My ankle was a bit jacked from rolling it last weekend, should not have worn my old Cortanas! (Old Cortana)

Saucony Cortana Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.003.000.000.0013.00

It is President's day so I have the day off.  I slept in and went out after sunrise for my run today and before some morning appointments.  I took Moxie out for 7 miles and during the run I talked with McKay then bumped into Curt doing his run late too.  We decided to finish off our runs together so I dropped Moxie off and ran about 10K with Curt enjoying the company and conversation.  Finished off the last 1/2 mile for 13 miles 1:34 (7:14 avg).  My ankle is still a bit tweaked but ok.  (Cortana Black)

Runs With Moxie Miles: 7.00Saucony Cortana Black 2012 Miles: 13.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Skipped the run this morning.  I was tired and my right leg is a bit jacked up with the ankle and from bumping my knee really bad yesterday and it is still very sore.  I might try to get a short run in after work or just call this a rest day.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.503.754.000.2515.50

4:30am...went to the gym for an interval workout.  1 mile wu, 1 mile at easy MP to transition to 4x1M with 0.5M recovery.  Splits:  5:27, 5:21, 5:11, 4:55.  Recovered at the end then threw in a fast quarter at 4:17 pace.  Overall 9 miles in 52:10 (5:48 avg. pace).  Right leg felt good (ankle and knee).  (Mirage)

6.5 miles on a nice day at lunch around the greenbelt (Pancheri loop) at just under a 7:30 pace.  Nice and easy, good to get some fresh air in nice weather.  (Ride)

Saucony Ride 2 2012 Miles: 6.50Saucony Mirage 2 Black 2012 Miles: 9.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.004.002.000.0015.00

4:15am...ran at the gym this morning, kind of a rough start as I was really tired.  2 miles easy, 4 miles at a MP progression up to 5:50, 2 miles faster at 5:40/5:30, 1 mile easy cooldown.  Saw Curt and Lynette as I was finishing up.  9 miles in 55:49 for a 6:12 avg.  (Cortana Black)

6 easy miles around the greenbelt in 45:40.  Nice day for a run and good company for a couple of miles running slow with Dan.  (Ride)

Kami completes her Ride Across America challenge tomorrow (48 spinning classes since 2/1) and will be the third place finisher in a tight battle amongst 5 folks. Maybe tempers can cool down now and hurt feelings can be smoothed over. 

Saucony Ride 2 2012 Miles: 6.00Saucony Cortana Black 2012 Miles: 9.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.007.002.000.0013.00

4:30am...ran with Rex and Curt at the gym.  3 miles easy warmup, then into MP progression.  At mile 6.5 Curt said we should run a faster mile so we all did (5:35ish for me).  Ran some more MP, one more fast (5:35ish) then a MP and cooldown mile.  Overall 13 miles in 1:21:40 (6:17 avg).  Not the best of days as stomach was jacked up (4 pit stops!) and I had a slight pain high on my right calf, but I got it done.  Now for an easy day off from work with a couple of church meetings.  (Mirage)

Saucony Mirage 2 Black 2012 Miles: 13.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0011.002.000.0015.00

I went to the gym this morning for a run with reservations as it wasn't too bad outside...until about 1 hour later when there was a blizzard outside so this was the right choice.  I ran next to Curt and Marlin who got there really early and were nearly halfway done with their runs.  I ran 15 miles in 1:31:34 (6:07 average) including a couple of fast pickups (0.25M to a mile in distance) and most of the MP miles at goal marathon pace.  A good run but I am tired...nice day to just chill out with the family.  (Mirage)

Saucony Mirage 2 Black 2012 Miles: 15.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles on the treadmill in the basement before church (it was 2 degrees outside and I did not feel like bundling up).  (Old Cortana)

We took the kids swimming after church and they did about 30 lengths and then we played.  Right before we were about to leave the Well's showed up too!

Saucony Cortana Miles: 5.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.004.002.000.0013.00

Early morning run at the gym with Curt and Rex.  2 miles easy, 4 miles MP progression, 2 miles HM/10K pace (5:40-5:33).  Overall 8 miles in 49:15 (6:09 avg.).  Mostly felt good, a couple of ankle twinges late in the run but no pain just a hitch in my giddy-up.  (Cortana Black)

5 miles at lunch at a very slow recovery pace (I wore my GPS to make sure I didn't run too fast).  Nice day for a run, though the pathway was about 75% covered in snow/slush/ice.  (Ride)

Saucony Ride 2 2012 Miles: 5.00Saucony Cortana Black 2012 Miles: 8.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.005.001.000.007.00

4:45am...7 miles on the TM at the gym in 43:45 (6:15 avg).  I still have the hitch in my right ankle at faster pace, now a bit of shin pain.  I will watch this and likely run easy the next few days.  (Cortana Black)

Saucony Cortana Black 2012 Miles: 7.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0010.000.000.0012.00

4:30am...8 miles in 50:04 on the treadmill at the gym.  Easy MP run, ankle did not twinge.  Andrea showed up right before I left so I had someone to chat with for a short while.  Waiting for Kami to come run with me soon.  (Mirage)

I had a chance to get away for a short run at lunch today (first time on the desert in a long time).  A running buddy took off for his run about 8-10 minutes before me and was my rabbit today.  I caught him at the 1.5 mile mark where he turned around, I continued on to the 2 mile mark then tried to catch him again.  I was about 0.1 miles back when he finished, so I was working farily hard to catch him.  I didn't take my watch but most of the 4 mile run felt like solid MP effort. (Ride)

Saucony Ride 2 2012 Miles: 4.00Saucony Mirage 2 Black 2012 Miles: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.008.000.000.0015.00

4:30am...10 miles in 1:03:07 on the treadmill at the gym.  (Old Cortana)

5 easy miles around the river on a nice day at lunch.  (Ride) 

Saucony Cortana Miles: 10.00Saucony Ride 2 2012 Miles: 5.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
186.25116.5020.000.75323.50
Saucony Mirage 2 Black 2012 Miles: 103.00Saucony Ride 2 2012 Miles: 80.25Runs With Moxie Miles: 42.25Saucony Cortana Miles: 48.25Saucony Cortana Black 2012 Miles: 82.00
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