Philippians 4:13

Personal Best Peformance Fitness Run

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Location:

Idaho Falls,ID,USA

Member Since:

Apr 21, 2007

Gender:

Male

Goal Type:

Other

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 (Course Record), 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), Master's Course Record (still!)

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

50,000 lifetime miles from spring 2000 to October 2019. Computer logged 50,000 miles from Jan 2005 to September 12, 2020.

Logged (on computer) 49,802 miles (2 x circumference of the earth) in ~5,700 days (8/23/20)

Logged (on computer) 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. Stay fit as I enter retirement in < 4years.

No racing, retired.

Long-Term Running Goals:

Keep running until this old body says no, running for fun.

Personal:

I started running competitively in 2005 and ran my first marathon in 2005. Now retired from competitive racing.

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

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Miles:	This week:	7.00	Month:	68.00	Year:	581.55
Runs With Moxie Lifetime Miles:						12506.60
Vibram Five Finger Bikila Lifetime Miles:						137.80
Saucony Xodus 2011 Lifetime Miles:						982.61
Saucony Fastwitch White 2019 Lifetime Miles:						1960.23
Saucony Guide Yellow 2019 Lifetime Miles:						1187.00
Brooks Launch 6 Red 2020 Lifetime Miles:						2227.00
Zoot Solana Tigers Lifetime Miles:						883.00
Nike React Infinity Black Flyknit 2021 Lifetime Miles:						960.90
Nike React Infinity Blue Flynit 2021 Lifetime Miles:						602.00
Nike Air Zoom Pegasus 38 Lifetime Miles:						676.00

Sat, Mar 21, 2009

Race: Personal Best Peformance Fitness Run (6.2 Miles) 00:34:05, Place overall: 1, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.30	0.00	6.20	0.00	20.50

Community Care Fitness 10K in Idaho Falls, new 10K PR of 34:05. "Official" time was 33:30, but I had the course at just under 6.1M so I ran an additional bit to finish it off. 1st overall by over 1 minute and a new PR in a timed 10K by 1.5 minutes.

It was an absolutely beautiful day for a run...44 degrees and no wind, lots of sunshine. Ran 2.5M warmup with Lynette then got ready to race.

I wore shorts, singlet, light gloves and arm warmers and was actually a bit hot (didn't need the arm warmers at the end). Pat B. and I lined up at the front (he was doing the 5K) and some new young guy named Steve was next to us and indicated a desire to run a 35 minute 10K, so I knew I was going to have some competition today on this totally flat course.

First mile was good, but a bit fast at 5:19 (Pat and I looked at our watches at 0.5M when we started to slow it back down and we were running 4:55-5:00!) then I settled into around a 5:30-5:35 pace for the remainder of the run. Pat started to gap us (Steve was still running with me through about 2.25M) and he finished the 5K loop in sub 17 ("official time of 16:08ish for 2.95M or so), I hit the "5K" finish at 16:20ish, heard my GPS beep at my 3M mark at 16:40ish.

At the beginning of the second loop (5K) I started to push a bit more to and put a gap on Steve. Everytime I would make a 90 degree turn, I would accelerate for about .1M to increase the lead. At 5M, I started to develop a slight side ache so I concentrated on my breathing to settle in down and it mostly went away but slowed me to about a 5:40ish pace. I entered the park and started to pick up the pace again when I got within about .25M of the finish. Ran through the finish at 33:30 and continued on for about 0.13M to finish a "real" 10K in 34:05.

Realized that my turnover rate is really good, but my power needs to improve. I could get the feet moving but it raised my heartrate and breathing too much. When I toed-off more and got my power involved, it all settled back down and the effort was better. Focuse on improving power between now and Boston.

Afterwards, ran about 0.75M with Steve and chatted, then about 4M with Pat and Lynette. Pat left, then Lynette and I finished a long day (at an easy pace) for a total of 20.5M. Whew, I am tired. Then home to do honey-do's like get the swings up and set up the trampoline for the kids. (Tangent 1)

Saucony Tangent 1 Miles: 20.50

Comments

From Burt on Sat, Mar 21, 2009 at 17:06:33 from 98.167.151.26

You're like a fine wine. You get better with age. (You know I have no idea if that's true.) Great job!

From rockness18 on Sat, Mar 21, 2009 at 17:09:09 from 75.16.162.226

Jeff, awesome running! Your winter training is pushing you to a new level.

From Michelle N. on Sat, Mar 21, 2009 at 17:35:12 from 75.162.237.156

Awesome!! Way to go.

From MichelleL on Sat, Mar 21, 2009 at 18:28:04 from 67.41.191.61

Nice job!

From Robert on Sat, Mar 21, 2009 at 18:59:08 from 65.101.173.205

Improvement like that in a 10K is simply great.

From JD on Sat, Mar 21, 2009 at 19:22:42 from 166.128.154.202

Fast times!

From Julie on Sat, Mar 21, 2009 at 19:29:15 from 71.38.232.141

Great job!!!

From Sasha Pachev on Sat, Mar 21, 2009 at 19:39:23 from 192.168.1.1

Congratulations on a PR!

From dave holt on Sat, Mar 21, 2009 at 20:17:05 from 75.169.89.153

Great job Jeff.

From JimF on Sat, Mar 21, 2009 at 20:43:33 from 68.46.210.37

Great race! Congrats on the new PR!

From Little Bad Legs on Sat, Mar 21, 2009 at 21:10:40 from 68.186.96.165

Impressive run! Way to go Jeff.

From Jon on Sat, Mar 21, 2009 at 22:19:43 from 75.169.138.168

Congrats on a win!

From Neil on Sat, Mar 21, 2009 at 23:49:35 from 75.174.102.23

Is that all you could find the time for? Maybe next time the wife could have you lay some tile or put up some siding? LOL. Nice race, congrats.

From wheakory on Sun, Mar 22, 2009 at 01:03:54 from 134.50.223.250

Your crusin! That's awesome Jeff I'm excited for you and what else you'll achieve this year. Nice weather makes the kids happy.

From Mark on Sun, Mar 22, 2009 at 12:04:51 from 76.76.241.96

Excellent PR and first place! Awesome job Jeff!

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