Philippians 4:13

April 2015

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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: 5.00 Month: 210.50 Year: 1043.95
Runs With Moxie Lifetime Miles: 7175.16
Vibram Five Finger Bikila Lifetime Miles: 132.80
Saucony Xodus 2011 Lifetime Miles: 563.11
Saucony Tangent 4 2014 Lifetime Miles: 336.53
Altra Impulse Lifetime Miles: 750.67
Saucony Guide 7 2016 Lifetime Miles: 1090.76
Saucony Guide 8 Blue 2017 Lifetime Miles: 718.26
Adiddas Supernova Glide Boost Lifetime Miles: 698.15
Mirage 2 Red 2017 Lifetime Miles: 670.12
Saucony Ride Run Pop Orange Lifetime Miles: 655.19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
219.9516.300.000.00236.25
Runs With Moxie Miles: 72.60Saucony Ride 3 2015 Miles: 87.05Saucony Mirage Red 2015 Miles: 46.60Brooks Launch 2 Black 2015 Miles: 49.00Addidas Boost Miles: 6.50Vibram Five Finger Bikila Miles: 2.50Saucony Tangent 4 2014 Miles: 4.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Cold and windy outside this morning, I was tired, I slept in.

6.25 miles at lunch on a cool and windy day.  Easy progression with lots of fartleks, starting shorter, getting longer at the end.  Last 2 miles were 6:45ish.  46:30 for the run.  (Mirage Red)

4 miles with Moxie through the neighborhood after work.  (Ride 3 2015)

Runs With Moxie Miles: 4.00Saucony Ride 3 2015 Miles: 4.00Saucony Mirage Red 2015 Miles: 6.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.504.000.000.009.50

4:30am...5 slow miles on a cold morning with Moxie.  Had to will myself to get out, but I did make it. Tired and sore glutes.  (Ride 3 2015)

4.5 miles at lunch running loops in Freeman Park.  0.25M wu, 4 mile tempo in just under 26 minutes, 0.25M cd.  (Mirage Red)

Went to see both kids run PR's in track meets today!  

Runs With Moxie Miles: 5.00Saucony Ride 3 2015 Miles: 5.00Saucony Mirage Red 2015 Miles: 4.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Slept in and went out a bit later in the morning when it had warmed up a bit.  11 easy miles with some fartlek sections.  (Ride 3 2015)

Saucony Ride 3 2015 Miles: 11.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

6:30am...I met Craig at the corner and we had a great run around the river and through Freeman Park and back.  Great conversation, decent pace and lots of fun.  We saw lots of runners out this morning...most looking for Easter eggs from Bill's Bike and Run.  Hard to find as we heard that the runners were out earlier this morning.  Ran into Marlin, Mauri, Deborah, Eric and Tim and the store running group and many others.  12 miles total in about 1:33.  Had some shin pain which was new...not bad but noticable.  Man, this old body of mine...(Launch 2)

1.25 miles with Katelyn at the track to try out her spikes.  My left shins is really painful, taking tomorrow off to let it relax. (Ride 3 2015)

Saucony Ride 3 2015 Miles: 1.25Brooks Launch 2 Black 2015 Miles: 12.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

He is Risen!   He is Risen, indeed! Hallelujah!  

Happy Easter!

Day off. Shin still really hurts.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Took the morning off to let my shin contiue to heal.  Thought about going out at lunch, shin better but still feel it a bit, plus the weather is not very nice.  Just take the day off and heal up.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

4:45am...tried to go out this morning, made it 0.5M before I decided to turn back. Shin still painful, so no need to push it.  (Ride 3 2015)

4 slow easy miles at lunch. Shin didn't hurt, just a bit tight/warm.  Really slow, form off due to shin...could feel stresses elswhere.  (Mirage Red)

Runs With Moxie Miles: 1.00Saucony Ride 3 2015 Miles: 1.00Saucony Mirage Red 2015 Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

4:30am...3 miles with Moxie.  Shin still bothering me. (Ride 3 2015)

No lunch run today. Took my son to PT to work on his calf (gastroc tendon and hamstring tendon strain) and also asked about my shin.  I am struggling to understand how his coaches "system" is working if over half his faster athletes are injured mid season due to frequency of speedwork/timetrials and volume.

We all need to get our regularity of our stretching/strengthen back on par.

Runs With Moxie Miles: 3.00Saucony Ride 3 2015 Miles: 3.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Skipped my morning run to continue to let my shin splint issue resolve.  Focused on some good stretching and rehab exercises.

5 slow easy miles at lunch.  Shin pain still there, but manageable.  It would come and go and feels pretty good now after the run. (Mirage Red)

Saucony Mirage Red 2015 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

5am...3.5 miles with Moxie on a nice morning.  A sucky mix of run and walking as my shin was not cooperating.  Try to get in to see the PT today.  Very frustrated.  (Ride 3 2015)

1.5 mile walk with Kami at the park after breakfast with a friend. (Boost)

20 mile bike ride in about an hour with Kami on a very nice day. No shin pain until afterwards when I was walking around.  I have to do this more often, it was fun!  Going to PT this afternoon.  

Runs With Moxie Miles: 3.50Addidas Boost Miles: 1.50Saucony Ride 3 2015 Miles: 3.50
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Justin, Kami and I went to spinning class this morning.  Kami and I did 2 classes, Justin one and some weights and stretching.  2 hours, nearly 40 miles of spinning.  Speed class first, then hill intervals.  Leg felt good...still not running.  

Katelyn and I went to the track for her to practice in her spikes.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Stretching, rehab exercises and foam rolling this morning with my coffee.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Stretching and rehab this morning.

Weights at the gym with Justin and Kami then some walking at the park with Kami.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Stretching and rehab.  Leg feeling about 75% better...nearly ready to try a run again this week.

Spinning class after work with Kami (and Justin for a while until his leg hurt too much).  Good hard circuit workout.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Got to the gym early and tried to see how my leg would do with some easy running.  Got to 1/2 mile and pulled the plug as it started to tighten up.

Long good spinning morning before and in the class.  Speed interval day.

Saucony Ride 3 2015 Miles: 0.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

4:30am...45 minutes on the spinning bike, working on keeping a high turnover.  Good workout.  At home did stretches and rehab.  Still on the mend, nearly there.

2.25 miles doing a couple loops of Freeman Park on a beautful day at lunch.  Shin did ok, but I was not going any futher.  (Mirage Red)

Saucony Mirage Red 2015 Miles: 2.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

5:30am...hard spinning class with some hill climbing (Lynette is a tough instructor!).  Good work.

Happy Anniversary to my wife, 22 years of awesome times!

25 mile bike ride with Kami on a beautiful day.  Took off from the house and rode up to Foothill Drive over to Lincoln and attacked the hill.  Turned around and came back the same way, only stopping for lunch with my beautiful and fast riding partner.  What a good day!

Watched Katelyn rock the track meet and run a 6:59 mile (14 second PR!)!

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

7:30am...I slept in a bit and waiting to go out with Justin (so I could run with him in case it hurt) and Moxie.  2.5 miles with Justin...he is doing ok but it was a bit tight for his calf.

I went back out for some more and finished off 7.25 mile with no pain!  Great to be back out at it especially on such a beautiful morning!  (Launch 2)

On a sad note, a cycling friend of Kami's passed away tragically last night.  

Good time tonight watching the Real Salt Lake soccer game at Rio Tinto!  Nice evening, great time with kids.  Nice walk to and from the hotel.

Runs With Moxie Miles: 2.50Brooks Launch 2 Black 2015 Miles: 9.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

6am...slept in a bit and had a cup of coffee before heading out for a run on a nice morning.  Ran out on San Marino and over past the Jordan temple and back for a total of 8 miles.  Went back to the room to see if either kid wanted to run.  Instead had breakfast and played in the pool before going back out for 4 miles over to the JRP and a mile out and back.  12 miles total for the morning, no shin pain (not fast either).

Good church service at Good Shepherd then the drive back home.  

Going to be a busy week, lots going on every evening!

Brooks Launch 2 Black 2015 Miles: 12.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

4:45am...6 easy miles with Moxie along Sunnyside.  Shin felt fine, a bit of lower back stiffness, likely from the drive yesterday.  (Ride 3 2015)

2 miles in the late afternoon after going to two funerals today...rough day.

Runs With Moxie Miles: 6.00Saucony Ride 3 2015 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

4am...6.25 slow miles with Moxie along Sunnyside on a nice morning.  Only run for today as it will be a very busy day of meetings at work.  (Ride 3 2015)

Runs With Moxie Miles: 6.25Saucony Ride 3 2015 Miles: 6.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.252.000.000.006.25

4:30am...6.25 mile fartlek run on a nice morning with Moxie along Sunnyside.  Another busy day at work. (Ride 3 2015)

Was planning on a short run around the greenbelt with a coworker from out of town. He bribed me with a beer on the patio of the hotel instead.

Runs With Moxie Miles: 6.25Saucony Ride 3 2015 Miles: 6.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

5am...slept in (could not get up early) and decided to go out when I saw it was 50 degrees outside.  As Moxie and I were heading out the door I saw Alana and Gama up ahead.  Ran with them catching up on life events.  Ran most of my 6 mile run with them enjoying the early morning company.  (Ride 3 2015)

10K at lunch in just under 43 minutes.  Warmish and windy.  2 slower miles (7:05ish), 3 decent miles (~6:45), 1.2 slower (7:10ish) as my shin started to twinge at 5.5M so I slowed down back to the building. (Mirage Red)

Runs With Moxie Miles: 6.00Saucony Ride 3 2015 Miles: 6.00Saucony Mirage Red 2015 Miles: 6.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.002.300.000.0011.30

I slept in on my day off after a long week.  Got the kids off to school and went running while Kami was riding with friends.

5 miles along Sunnyside with Moxie.  Dropped her off then ran through SRL to Bill's (stopped to say Hi) then around the east side of the river pathway (saw Charlie and Mike, have not talked to them in quite a while!) then back home.  I threw in many harder paced sections.  11.3 miles total on a glorious day.  Now for some yardwork chores to catch up after being gone for several weekends.  (Ride 3 2015)

Runs With Moxie Miles: 5.00Saucony Ride 3 2015 Miles: 11.30
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

6am...5 miles with Moxie along Sunnyside on a cooler morning. Was supposed to meet Craig but he could not make it.  Saw that Lynette showed up but I missed her.  Dropped Moxie off at home then went back out.

10.5 miles around the greenbelt.  Ran to the store for the group run but did not end up running with the group.  Last 3 miles really sucked as my energy level was low and my lower back was starting to hurt (likely from yesterday's yard work.).  Glad to get it done.  Now to go watch the Tiger/Grizz meet and Justin run the freshman mile.  No elite/coaches mile for me this year as I am still not quite back to racing form.  (Launch 2)

2.5 miles with Katelyn in the neighborhood focusing on form corrections.  Fun run!  (Bikila)

Runs With Moxie Miles: 5.00Vibram Five Finger Bikila Miles: 2.50Brooks Launch 2 Black 2015 Miles: 15.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

I was planning on running with Curt this morning, but the weather was bad (cold, windy, rain/snow).  Decided to wait to later after church.

I went with my family to the gym to lift weights then went out for a run on decent afternoon.  7 miles through SRL around the southern greenbelt loop.  I would run easy for a song, then hard for a song.  OK run, but a bit stiff at times. (Ride 3 2015)

Saucony Ride 3 2015 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

5am...5 easy miles with Moxie along Sunnyside.  Glutes sore from weights yesterday. Stretching. (Ride 3 2015)

7.2 miles at lunch on a beautiful day!  First 2.5M with DanS talking about his Boston experience then the rest solo.  Threw in lots of intervals, fastest mile my last full mile.  (54:00) Still a bit sore from lifting.  (Mirage Red)

Runs With Moxie Miles: 5.00Saucony Ride 3 2015 Miles: 5.00Saucony Mirage Red 2015 Miles: 7.20
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:45am...5 slow miles with Moxie along Sunnyside.  Bad case of DOMS from the weights on Sunday.  (Ride 3 2015)

5 miles in 35+ minutes after work on a beautiful day.  Ran through the neighborhood into Southpointe and back.  Pace felt easy and relaxed.  Good to enjoy the warm weather.  (Boost)

Runs With Moxie Miles: 5.00Addidas Boost Miles: 5.00Saucony Ride 3 2015 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:20am...5 easy miles with Moxie along Sunnyside and through the neighhorhood.  Still a bit tight...and tired.  (Ride 3 2015)

5 miles in an easy 36 minutes out on the desert.  Beautiful day (sunny, 65 degrees, light breeze) to run shirtless (work on getting rid of my winter white!).  (Mirage Red)

My daughter's likely last track meet of the season tonight.

Runs With Moxie Miles: 5.00Saucony Ride 3 2015 Miles: 5.00Saucony Mirage Red 2015 Miles: 5.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.305.000.000.0010.30

Skipped my morning run...too busy early with family stuff.

Beautiful day at lunch!  Decided to try to run a bit harder so I did a "easy" MP tempo effort run.  10K in 41:35.  Started off easy for about a quarter, ran hardeer for a few miles, then eased back at the end.  Splits: 6:45, 6:49, 6:37, 6:39, 6:35, 6:58, 1:15 (0.2).  Good run, effort felt harder but not hard.  (Mirage Red)

4.1 miles after work with Moxie through the neighborhood, just nice and easy.  I have had really bad chafing this week, must be the hot weather.  (Tangent)

Runs With Moxie Miles: 4.10Saucony Tangent 4 2014 Miles: 4.10Saucony Mirage Red 2015 Miles: 6.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
219.9516.300.000.00236.25
Runs With Moxie Miles: 72.60Saucony Ride 3 2015 Miles: 87.05Saucony Mirage Red 2015 Miles: 46.60Brooks Launch 2 Black 2015 Miles: 49.00Addidas Boost Miles: 6.50Vibram Five Finger Bikila Miles: 2.50Saucony Tangent 4 2014 Miles: 4.10
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