Philippians 4:13

April 2008

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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: 54.00 Month: 181.25 Year: 1817.30
Runs With Moxie Lifetime Miles: 7498.16
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: 129.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
278.4548.701.000.00328.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

5M easy on the TM at home early again as Kami works again today.  A little more motivated, and today's lunchtime run should be much better as the weather looks great right now.

total time: 33:45  (Trigon - 542 miles)

6.25M around the greenbelt at lunchtime on a very nice (a bit cool) day.  Nice and easy 7:00 pace, not hard but still not up for pushing much more than this.  My energy level is getting back on track, maybe by the end of the week I can get back to a tempo pace.

total time: 43:46  (Saucony T2 - 376 miles)

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5M easy early (4:15) this morning as we are heading out to the desert today for work.  Hard to get going today but it was nice being outside in the morning for a change (24 degrees, no wind).  Will get a lunchtime run in at the site.

total time:  37:30 (Trigon - 547 miles)

5M at lunch on a beautiful day on the desert.  Temps were ok (31 degrees) but it was gloriously sunny!  Picked up the pace a bit to a 6:34 avg...felt pretty good but still about where I could run comfortably.  Try to do a 6:15ish pace tomorrow.

total time:  32:49  (Trigon - 552 miles)

Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.254.000.000.0014.25

7M very easy this morning as I just couldn't get up to pace and my left hammy was a bit stiff.  Nice and easy run on a nice morning (20 degrees, no wind).  Will try to get a faster run in at lunchtime.

total time:  54:45  (Trigon - 559 miles)

Nice 7.25M run at lunch today on a beautiful day.  1M with Dan S, then 4M at MP followed by a couple easier miles for an avg. 6:31 pace for the run.  Left hammy didn't feel as tight.

splits: 1-7:21, 2-6:11, 3-6:15, 4-6:13, 5-6:21, 6-6:37, 7-6:37, 0.25M-6:50 pace.

total time: 47:10 (Saucony T2 - 384 miles)

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.001.000.000.0012.00

7M easy again early this morning on a very nice morning to run...no wind, 30 degrees (overdressed for this run actually).  My left hammy and glutes were tight again this morning so it took me a while to get going and I never did get going very fast.  Will hopefully get a run in at lunch today and hope that tomorrow does NOT get too nasty for our planned 20 miler (thanks for catching my typo Adam!).

total time: 54:34  (Trigon - 566 miles)

5M around the greenbelt at lunch on a nice day...a little overcast but warm.  First mile was at MP, then had to slow down a bit (6:35ish) as my insides started acting up a bit.  Ran the last 2M with a need to hit a pitstop, but I had just past the last option so I just boogied on back to the office.

total time: 32:51  (Saucony T2 - 389 miles)

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

20M with Dan S and Deborah (who is running Boston!).  Nice easy paced run for me on a weird day...some sun, lots of wind, some snow, some calm times.  Overall a decent day but a hard day to dress for as we went from hot to cold for the entire run.  Ran out Sunnyside road from Community Park and back for a 12M leg, then ran to the greenbelt and back for our 8M leg.  Dan and Deborah both did great (Dan's first 20M in prep for Ogden).  Had a pitstop so I got in a couple of faster miles catching up with them in the middle miles.

total time:  2:34:00  (New Trigons - 20 miles)

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Easy 10K this morning before church on a very nice day (sunny, warm-35 degrees).  I feel really good after yesterday's 20 miler, but I still could not get up to speed early in the morning.  Overall a nice start to the week. 

total time: 45:00  (Old Trigons- 572 miles)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Nice 7M early this morning (4:30) on a good morning...25 degrees, no wind, a bit of fog.  Overall a good run at an easy pace.  Early morning runs along Sunnyside have very little traffic but I use the cars I do hear/see as a "race" to try and beat the car to the next lightpost/tree, driveway, etc. which helps get a little better pace going.

total time:  52:05  (Old Trigons - 579 miles)

8M around the greenbelt with Jon Allen.  Nice run on a overcast and cool day.  Good conversation and a fun run.  Time and distance approximated to an extent due to pressing the wrong button on the GPS but close as Jon had the time and I know the course well.

total time:  55:00  (Saucony T2 - 397 miles)

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

7.5M early this morning.  Easy pace, right glute tight for first 2M, then better and pace picked up a bit.  Only run for the day as I am heading to the desert for all day meetings today.  

Can you believe the game last night?  Memphis had the championship in their hands and let it squeak away due to such poor free throw shooting in the stretch. 

total time:  58:00  (Old Trigons - 587 miles)

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Another very early morning run as I have a full day of meetings at the site.  8M easy out and back on Sunnyside on a pleasant morning (25 degrees, no wind).  Overall a good run, I did have a twing in my right ankle at about 5M but it went away quickly.  Likely only 1 run again today due to work.

total time: 1:00:30  (Old Trigons - 595 miles)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

9.5M run this morning.  A little later (6am) than usually as I am taking the day off to help Kami with some honey-do's around the house (shampoo carpets, declutering, taking in donation items, etc.).  Nice run this morning...more of a meandering run to get new scenery.  Overall a good run in ok weather (25 degrees, windy) and I got done just before the...SNOW!  Come on spring!

total time: 1:10:00  (New Trigons - 29.5 miles)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.002.500.000.0014.50

A crappy run...literally.  I could tell something was off from the very start as my stomach just did not feel right.  Started off at the mall (Kami and I were doing a little shopping and I left for my run after we were done).  Headed out on Sunnyside east towards the 'big hill'.  Insides were jumping around a lot, but it was manageable.  Ran 2M up the hill (from the start of the 2nd leg of to Bone and Back race) then turned around.  It was a windy day and it seemed to come right in your face unless you were heading due south.  Around 8M, my stomach screamed for a pit stop, but there was no good place to stop.  Somehow managed to get to the Speedi-Mart at 10.5M...that was close.  Stomach was even worse afterwards and could only crawl home at a 7:30ish pace.  Got 'er done...but not well.

total time:  1:38:30  (New Trigons - 44  miles)

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.003.100.000.0013.10

10M this morning on a beautiful day...over dressed for the run.  A really good run, 2M warmup then the remainder at a 6:30 to 6:45 pace around the greenbelt from home.   A big improvement over yesterday's run.

total time: 1:08:15  (New Trigons - 54 miles)

Faster 5K run after getting all the summer stuff out of the shed (seat cushions, toys, etc.) and before BBQ-ing up the burgs!  Good speed, not quite back to where I want to be.

total time: 19:10 (Old Trigons - 598 miles)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

6M easy this morning on a beautiful day...near 30 degrees, no wind, sunshine.  Nice easy run at a 6:54 pace around the neighborhoods.  Left hammy a bit tight and sore, but not bad.

total time: 41:23  (Old Trigons - 604 miles)

4M this afternoon on a warm and a bit windy day.  Nice pace (slow MP - 6:20ish) as my stomach acted up in the first mile and couldn't get up to full speed...but still an ok run on a great day.  Got chased by a smallish dog running through the neighborhood but was able to outrun it...one of those "yippy" dogs that I should have turned around and just kicked away.

total time: 25:12  (New Trigons - 58 miles)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.001.000.0011.00

Once again have to be at work early to head out to the desert for a surveillance, so 6M run at 4:15 this morning.  Actually a really good early morning run.   Weather was great (38 degrees, no wind) and the pace was good (7:13).  Left hammy still a bit tight.  Will try to get a run in at lunch.

total time: 43:15  (New Trigons - 64 miles)

What a beautiful day, almost 60 degrees and a light wind!  5M run at lunch on the desert...tempo workout.  Overall a good workout, 4M at MP (5:50-6:15) and 1M of pickups during the run at a slightly faster pace (5:30-5:40).  Nice, but I was hoping for a sub-6:00 avg. pace.  Will try later this week before our Florida trip.

total time: 30:35  (Saucony T2 - 402 miles)

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

6M early this morning that were not "easy".  Decent temp (37 degrees) but what a wind...25 mph steady with huge gusts made it tough going this morning which was early again (4:15) as Kami had to leave for work by 5:30.   This morning I am staying home with my daughter as our kid sitter (my dad) is unavailable today.  Will try to get a run in after I drop her off at school before I head into work.

total time: 44:59  (Old Trigons - 610 miles)

Walked my daugther to school then ran 4M around  the neighborhood in very gusty and strong winds.  When I was running south, really had to work hard to stay anywhere near pace. 

total time: 27:30  (New Trigons - 68 miles)

Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.004.000.000.009.00

A good easy run this morning early as I am heading to the site for work today.  4M progression run from 7:32 to 6:50 pace.  Ok temp (25 degrees) but the pathway was slick at times from the SNOW we had yesterday!  Will try to get a short 4M run in at lunch.

St. Pete here we come to soak up the 80 degree temps and sunshine on the beach! 

total time: 36:11  (Old Trigons - 615 miles)

4M at lunch at a 6:14 avg (slow MP).  A lot nicer outside than I expected so I way overdressed.  Good temp and just a bit of wind at one point, otherwise a great day.  Did not get up to the pace I wanted though.  My left hammy is still a bit tight and I think that is affecting my toe-off.  Will try to stretch it a lot the rest of this week.

total time:  24:50  (Saucony T2 - 406 miles)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7M easy this morning early before heading to the airport to fly to St. Pete for our anniversary trip.  Nice morning (26 degrees, no wind) and a decent pace for an early run.  Now to get to the really nice weather.

total time:  49:15  (Saucony T2 - 413 miles)

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

8.5M along the streets and beachfront in Treasure Island, FL.   What a beautiful morning...65 and a slight breeze.  Ran down the beachwalk to St. Pete Beach, back through Sunset Beach and up to John's Pass.  Nice run, but ran too much along busy street.  Tomorrow I am going to run on the beach.

Spent the day up at John' Pass and took a dolphin tour boat of the intercoastal waterway.  Saw LOTS of dolphins and a wonderful houses.  Then spent several hours on the beach and ate at Sloppy Joe's...nice place and good food.  Then we sat on the beach and watched the sunset.  Our hotel is right on the beach and we have a great beach view from our balcony.  Unfortunately, Kami got a bit sunburned on the boat ride (forgot the sunscreen and she kept saying she was ok, I should have known better).

Aw, I can see why people retire here.  Treasure Island (and all the beaches here) have a very sleepy, relaxed feel to them.

total time:  58:45  (Saucony Stratos - 210 miles)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

8.5M on the beach on another great morning.  Ran most of the time looking for shells (found lots of conch shells and was running with two handfuls for the second half of the run).

More fun on the beach planned.

total time: 1:00:00  (Saucony Stratos - 218 miles)

~5M equivalent of good walking on the beach with Kami today in wonderful weather.  I am going to count it for today as we walked quite a ways. 

Total time: 3 hours

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.000.000.007.00

3M walking on the beach with Kami this morning looking for shells.

4M up-pace run (5:49) down along the beach and down the main road to Sunset beach and back in wonderful weather...75 degrees and a light wind out of the norht.

Leave for Idaho Falls today...back to the kids (yeah) but away from the beach.  Got back to IF and it was 25 degrees...yikes!

total time: 23:15  (Saucony Stratos - 222 miles)

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.003.000.000.0011.00

5M early this morning after a short night sleep due to late arrival time...only 5 hours.  5M easy this morning in 17 degrees and no wind...this is a lot colder than I remember! 

Total time: 36:40  (Old Trigons - 618 miles)

6M at lunch today in windy and cold conditions. Where the $#%* is spring?  1.5M with Dan S. then picked it up for the rest of the run.  GPS went dead (battery charge needed) so I approximate the rest of the story with 1/2 MP miles, and 3M at easy pace and approximate the time at 39 minutes.  Left hammy started to tweak with about a mile to go and got pretty tight.  Need to stretch a lot better and get a massage (or two) before Ogden.

total time: 39:00 (Saucony T2 - 419 miles)

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Good 5M at 4:00am this morning before heading out on business travel on an early flight.  Nice run...27 degrees and no wind.  Decent pace (7:10 avg) with last 2M at sub 7:00 pace (6:48, 6:53).  Left hammy still tight, need to get that massage soon.

total time: 35:48  (Old Trigons - 623 miles)

6M trhrough the neighborhoods around our hotel.

total time: 39:56  (Saucony Stratos - 228 miles)

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.004.000.000.0018.00

18M over the course of the day before and after meetings on a warm and very windy day.

- 7M in 49:43

- 7M in 46:54

- 4M in 28:58

Saucony Stratos - 246 miles

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.000.000.005.00

5M after returning from business trip and before other obligations.

Total time: 31:45  (Old Trigons - 628 miles)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10M after walking Justin to school and a cold day with a light wind.  When is spring going to show up, I am tired of dressing in tights, fleece, gloves, etc. 

total time: 1:11:13  (Saucony Stratos - 256 miles)

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15M early this morning in calm but chilly conditions, only 22 degrees.  Went out early so I could get in a longer run before coaching both of my kids soccer games this morning.  Kinda a crappy run, never could get up to speed, had to make a pit stop and my left hammy is still tight so I was much slower than I wanted to be, but at least I got is some base miles.

Maybe get in a tempo workout this afternoon if time allows.

total time: 1:52:08  (Saucony Stratos - 271 miles)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

5.25M on a beautiful morning.  Pushed the pace up a bit from the usual early morning run, but still just easy.  Need to get some good speed work runs during the next couple of weeks to be ready for Ogden.

total time: 36:00  (Saucony Stratos - 276 miles)

30 minutes of bike riding with the family today after doing some yard work.  Biked over to the tennis courts and hit around with Kami, Justin and Katelyn for a while then back home.  A wonderful afternoon to be outside!

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.007.000.000.0014.00

7M early this moring.  A slight progression run, ranging from 7:51 pace to a 6:50 pace for the last 2 miles.  Left hammy STILL tight (maybe a little bit from the bike ride yesterday).  Supposed to be a great day today, so I will get in a tempo run at lunch.

total time: 50:14  (Saucony Stratos - 283 miles)

7M MP run at lunch today on a beautiful day...sunny and 60 degrees.  The pace (6:15 avg) felt pretty good and it was not too hard on the hamstring.  Nice progression run:  1-6:27; 2-6:18, 3-6:11, 4-6:02, 5-5:59, 6-6:15, 7-6:32 (cooldown started at about 6.5M mark).  Gave me a little confidence that the speed is still there for Ogden.  I will get a couple more up tempo runs in before the race.

total time: 43:43  (Saucony T2 - 426 miles)

Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

6.5M recovery run early this morning.  Kind of a weird run this morning as I could just not get going today.  My GPS was acting funny as it would indicate a pace that was about 1 min/mile slower than the splits would indicate.  I also got a stitch from mile 3-5 that was painful and I had to stop.  Once I stopped and recovered from it, the last 1.5M was fine and my pace felt better. 

Crappy start to the workday.  I will try to get a nice run in at lunch.

total time:  49:34  (Saucony Stratos - 290 miles)

6M around the greenbelt at a easy pace with Dan S, who did great.  We were averaging about a 7:10 pace into the wind for the first 3M and then maintained this most the way back.  Hamstring a little less tight, but didn't want to push it today, plus it was nice running with company.

total time: 43:00  (Saucony T2 - 432 miles)

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.003.100.000.009.10

6M early this morning as Kami had to leave for work by 5:30.  Nice progression run from 7:50 to a 7:05 pace on a cool and windy day.  My hamstring was great this morning, no real tightness (just a bit cold due to the temp and wind).  I will try to get another run in at lunch time depending on meetings.

total time: 44:05  (Saucony Stratos - 296 miles)

5K at lunch in between meetings and snow storms.  It is amazing, yesterday I was running without a shirt in 70 degrees, today I am running in snow, 30 degrees wearing tights, vest, long sleeve shirt, gloves, etc.  Nice even split run today hitting 6:04-6:06 splits on the nose and feeling very comfortable. 

total time: 18:50  (Saucony T2 - 435 miles)

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
278.4548.701.000.00328.15
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