Philippians 4:13

Firecracker 5K

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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 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: 31.00 Month: 211.00 Year: 2395.55
Runs With Moxie Lifetime Miles: 7792.41
Vibram Five Finger Bikila Lifetime Miles: 132.80
Saucony Xodus 2011 Lifetime Miles: 563.11
Saucony Tangent 4 2014 Lifetime Miles: 539.78
Altra Impulse Lifetime Miles: 800.67
Adiddas Supernova Glide Boost Lifetime Miles: 832.15
Saucony Ride Run Pop Orange Lifetime Miles: 859.94
Guide 8 White 2018 Lifetime Miles: 298.25
Supernova Glide Green 2018 Lifetime Miles: 291.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
295.2076.155.500.00376.85
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.004.150.000.0013.15

7M very seasy early this morning...could not get going today so this was a super slow run.  Kind of starting getting a groove around 5M, then nature called and made it home for a pit stop then went back out for another mile before Kami had to get to work. 

total time: SLOW  (Trigon 2 - 84 miles)

6M at lunchtime in the heat...only about 85 degrees but it sure felt hot!  1.25M warmup with Dan S. then next 2M at 6:30 pace.  Stopped for water and Dan S. caught up so I ran with him for the rest of mile 4 then took off for the remaining 2.15M back to the office at 6:30 pace.  Overall a good run but it sure felt like I was working hard for that slow MP.

total time: 41:16  (Trigon 1 364 miles)

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.004.000.000.0011.00

5M very early this morning as I had to get into work to drive to site (typical Wednesday schedule).  A bit more up tempo for my early morning workout due to time, first 2 miles easier (7:40, 7:20) then last 3M a bit faster (7:00, 6:38, 6:20).  Will try to get another run in at lunch or after work.

total time: 35:00  (Trigon 2 - 89 miles)

6M after work in the heat of the day since meetings did not allow me to run at lunch (which is good because at lunch I would have only done 4M).  2M of easier pace (6:45ish) and 4M slow MP (6:29ish) from home to Community park, a few loops and back again.  Decent run, the pace felt very easy even with the 90 degree heat. 

Taking the family to see "Iron Man" tonight, my son is very excited.

total time: 39:10  (Trigon 1 - 370 miles)

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12M this morning down to the river greenbelt and back to our house.  Beautiful morning, slept in a bit which was nice.  Ran down to the new Snake River Landing development and ran through it and check out the new pier over the river...this is a great looking area.  Nice easy pace this morning (about 7:20) but it felt good, should be ready for tomorrow's 5K.

total time: 1:28:00  (Trigon 1 - 382 miles)

Comments(4)
Race: Firecracker 5K (3.1 Miles) 00:17:03, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.003.500.009.60

3.5 warmup on my way to the Firecracker 5K run along the parade route this morning.  Threw in a couple of 0.2M pickups at about 5:10-5:30 pace.  Overall feeling pretty good and fairly peppy.

Firecracker 5K -

Got to the race and was looking around for the competition.   I see Alex Nielson and some high school kids who look well trained.  Don't see Ken Richardson this year, but do see Dustin Bybee, a recent grad of BYU who just moved to IF...uh-oh! 

At the start, I am standing with Alex and a young kids is next to us talking about his camp and his race.  We tell him to stand to the side so he doesn't get run over, but he doesn't do it.  At the gun, about 5 little kids take off at a 5:30 pace and are just getting under foot and burning themselves out, so I kick it up to clear them and for the first 2/3 mile am running in front with about 4 guys right with me.  At 2/3 mile mark, a couple of young guys and Dustin pass me and run as a group, for the rest of the run I am by myself in between the groups.  1M in 5:23, then the same thing that happened last year appeared again...an unexplainable slow mile 2 at 5:42.  No reason, just slow.  Dustin is pulling away but second and third are not gaining.  At the 2.5M mark, third place is coming back, I pass him and tries to surge to keep up.  I put my head down and push a bit more and drop him and start to track down 2nd.  Mile 3 in 5:28 and last 0.1M in 28 seconds not quite catching 2nd place.  

Overall: 17:03 and 3rd place.  Disappointed with the time as I was shooting for a 16:30ish, took the first mile slow, but I don't know why I ran such a slow 2nd mile. 

Afterwards, ran a 1M cooldown with Alex, chatted with Dustin (5000M PR of 14:12 this spring!) and his wife (who took 1st women!) for a bit, talked with Jeff Fogg and others whom I knew in the race then ran home (2M) to get the family and bike back to watch the parade.

Happy 4th of July everyone.

(Tangents - 232 miles)

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.800.000.000.0014.80

14.8M run this morning on beautiful day.  Ran 11.5M with Jon Allen. We met at Community Park then ran down Sunnyside, through the new Snake River Landing development and around the greenbelt at the river and back.  Stop back and my house for a water break and I decided to call it a run.  It was great running with company again...great conversation and fun to just run and talk.

Now off to restain the deck and do yardwork before taking my son to birthday party.

total time: 1:48:30  (Trigon 2 - 104 miles)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7M easy this morning before church.  Ran down Sunnyside to the new Snake River Landing development and down to the new Iggy's and back home.  Nice run on a beautiful morning.  I love running thru this development right now because the road is still not officially open so there is no traffic, it is along the river and the road is nice and smooth. 

More yard and house work today along with playtime with the kids riding bikes, shooting hoops, jumping on the trampoline, etc.

total time: 51:50  (Trigon 2 - 111 miles)

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.005.000.000.0014.00

8M early this morning along the standard Sunnyside route...very easy for the first 3M, then picked it up to near 7:00 pace for the remainder of the run.  Typical early morning run, felt good to get out.  Will get a lunch run in around the greenbelt.

total time: 1:00:15  (Trigon 2 - 119 miles)

6M on a warm day at lunchtime around the greenbelt.  Decent splits: 6:44, 6:01, 5:58, 6:21, 6:24, 6:08.  MP felt good and not hard, even though I took a couple of easy MP miles in there as well.   A good start to the week!

total time: 37:37  (Trigon 1 - 388 miles)

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.105.000.000.0015.10

8M super slow motion early this morning.  Just could not get going up to any kind of pace, so I just kept going and got in a good distance for O'Dark:30.  Started feeling more peppy after 4M, but the last mile was a grind again.  Oh well, got the miles in and will get another good run in at lunch.

total time:  1:02:49 (slow!)  (Trigon 2 - 127 miles)

What a beautiful day for a lunch run...72 degrees, light breeze and sunshine!  Wanted to get some more fast MP work in today, but the body did not really agree with my mind.  Easy first mile (6:54) then 4 6:00ish miles, a slower MP mile 6 at 6:20 then a cool down for 1.1M at about  6:32 pace.  Overall 7.1M decent miles at an avg. 6:18 pace...nice way to spend lunchtime!

total time: 44:37  (Trigon 1 - 395 miles)

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

Yawn, grumble, stumble...somehow got through a 6M sleep run this morning at an embarassing slow pace.  I don't remember much of the run, just leaving and somehow getting home.  Getting out the door at 4am is just too early to run, but typical Wednesday means being at work by 6am to drive an hour to the site for meetings and facility stuff.  Coffee, where is my coffee...Ma'am, may I get that as an IV drip please?

total time: 50:20  (Trigon 2 - 133 miles)

4M at lunch in 85 degree heat.  Limited time, so I ran this at MP (felt like tempo due to heat) but it felt pretty good.  Had a really hard time cooling down and stopping sweating though.

total time: 23:55  (Trigon 1 - 399 miles)

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.004.000.000.0014.00

My standard course for 8M this morning and about a 7:40ish pace.  1st mile slow, then avg. 7:35ish for remainder of the run.  Got a really bad side stitch at 4M and had to stop to get a breather, I think I was just extending my frame too much and stretched my diapraphm.  Once I relaxed I got back into the easy groove.

Will likely do about 7M at lunch today as I will stay late tonight so I can pick up my son from his birthday party after work.

total time: 1:01:55  (Trigon 2 - 141 miles)

6M at lunch today due to time limitations.  GPS battery died 0.3M into the run, so the time is approximate, but it was a good clip today in the heat.  Tried to catch Jeff Fogg who took off about 5 minutes ahead of me...saw him cross Broadway about 0.05M ahead of me at the 2.3M mark.  Passed Pat B. going the other way at the Brownstone and made it a race to reach John's Hole bridge (summer connector) before him...did it!  Then did 1 addtional loop around Freeman park.  Estimate 1 easier mile (6:40ish), 4 good MP miles (6:00-6:10) and 1 easier mile (6:30ish). 

total time: 38ish  (Trigon 1 - 405 miles)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Standard early morning run today on a warmer morning (59 degrees).  Nothing special to report, just a slow and easy 7M run.  Looking forward to a 20 miler tomorrow with the IF Group Run folks, it may be a large crowd tomorrow running anywhere from 10-20 miles. 

total time: 56:12  (Trigon 2 - 148 miles)

7M around the greenbelt with Dan S on an absolutely beautiful day...~75 degrees with a light breeze and sunny.  Nice conversational pace with Dan who ran well (even if he had "lead" legs today).  Got a bit of heartburn about 5M into the run, must have been the plum crisp that Kami made yesterday which I ate way too much of last night and this morning.

total time: 51:28  (Trigon 1 - 412 miles)

Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

IF group run this morning with a good turnout!  Tami, Eric, McKay, Deb and Andrea and myself turned out on a beautiful morning (with a cool start at 45 degrees).   I warmed up with a 2.5M run from home to the park, then we all took off down Sunnyside and onto Snake River Parkway.  Eric and Tami turned back at 3.5M to return to start and hit the club to swim (triathletes!).  We kept running along the greenbelt and a decent clip (about a 8:15 avg) with good conversation (McKay told us about attending the Olympic Trials!).  McKay turned around at 6M into the run as he is just getting back from injury and was running well but was feeling it.  Deb, Andrea and myself headed into Freeman park then headed back.  At about 12M into the group run, we stopped for a breather and I took off to try and catch McKay at the park but he had already left.  The gals caught up and then ran back to my house to help finish off their 18M run.  Overall a good run and a good start to a fun day...having a party to send me over the hill.  BEER...Yeah, baby!

total time: 2:36:30   (Trigon 2 - 168 miles)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.001.001.000.006.00

Great party last night, lots of good friends, good food, good times!  Drained the keg and kept the party rockin' til the wee hours, with the last guests leaving around 12:30 after spending some time around the firepit. 

Got up this morning with a bit of the hair of the dog, but once out of bed and with a cup of coffee in me, started to feel better.  Kami and I still were kidless since the kids were at my parents, so we went for a run together!!!  Don't get to do this often...Kami was running well and finished 4.1M today at a good clip.  I ran with her for about 3M and did the other 3M around the loop at Community park at a faster pace, 1M at good MP, 1M at threshold (5:30-5:45ish).     Great workout with Kami!  Gotta get her on the blog now that she is running more.

total time: 45:30  (Trigon 2 - 174 miles)

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.003.001.000.0019.00

Another beautiful morning for a run.  So I headed out the door at the normal early hour, feeling good and did a easy 9 miles this morning, progressing from an 8:30 to a 7:30 pace over the course of the run.  Ran the standard route (Sunnyside) with a couple of neighborhood loops thrown in.  Nice reflective run as I ponder turning 40 today...dang how did that happen?    Will get out for a 6-8M lunch run today as well.

total time: 1:10:56  (Trigon 2 - 183 miles)

10M at lunchtime from the office, down the greenbelt and through Snake River Landing to Sunnyside road.  A beautiful day to run, not too hot (but warming up as the run progressed) and no wind (although a little breeze would have been nice).  Started easy, then about 3M with 0.5M fartleks at MP (5:36-6:15) with 0.25M rest.  Turned around at the 4.7M mark then just ran comfortable (6:35ish) all the way back.  Nice run...think of finishing off about 6M tonight to hit the 40K mark for my 40th birthday, we'll see if time allows.

total time: 1:06:00  (Trigon 1 - 422 miles)

Comments(22)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.001.000.000.0013.00

6M very slow this morning before my wife went to work early.  A little stiff in the legs and back today...felt better by about 4M into the run. 

total time: 50:19  (Trigon 2 - 189 miles)

7M on a hotter and humid day around the greenbelt at lunch.  Still tired and stiff from yesterday's run, so nice and easy today with only about 1M at MP.  Almost stopped at 6M, but decided to stretch it out. 

Heading to Boise tomorrow on our way to Cottonwood for Kami's 20 year HS reunion and family campout.  Looking forward to staying with friends and hopefully getting a run in with my buddy on the Boise greenbelt.

total time: 47:32  (Trigon 1 - 429 miles)

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10M on a nice morning down Sunnyside to Ammon Road and back.  Longer run this morning as it will be the only one today due to our drive to Boise.  Ah, vacation time!

total time: 1:18:05  (Trigon 2 - 199 miles)

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.000.008.00

8M with my buddy John around his neighborhood running on about every type of surface...pavement, gravel, trail, etc.  Nice run, he was pushing the pace (more than my normal morning pace) but it was ok and the conversation and company was great.  Our kids finally got to meet and had a great time together.  Now off to Cottonwood.

time:~55:00   (Trigon 2 - 207 miles)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.255.000.000.0014.25

10.25M early this morning in Cottonwood. Hills, hills, hills...rolling or steep are the choices.  Ran out towards the Butte and back...good uphill out, nice fast downhill back.  Got back to the house to run with Kami and she still wasn't ready, so I ran 4M around Cottonwood, literally around the entire town and through the middle!

1:07:30 (Trigon 2 - 217 miles)

 4M with back out towards the Butte..she ran great for tackling her first real hill workout.   Great workout with my wife.  Now off to get stuff ready for camp and headout with the family to set up camp.  Then back to town for Kami's 20 year high school reunion.

Time:  ~36:00 (Trigon 2 - 221 miles)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.255.000.000.0014.25

11.25M this morning after a late night at Kami's reunion.  This was a good hill workout that rivaled the Sunnyside Hill in IF...5M up to the base of the Butte with an elevation gain near 1100 feet!  Grinder on the way up, nice MP back down to town and a mile through town to boot.  Figure the hills are worth a couple of miles so I didn't go quite as long as I would have with the slow day planned for today.

3M run with Kami around town followed by 4M power walk where we just talked and enjoyed each others company (count as 1M).

A great relaxing/slow day with Kami.  Now for a nap before the "formal" part of Kami's reunion tonight and another anticipate late night.

(Trigon 2 - 235 miles)

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.202.000.000.009.20

6M this morning after a late night at Kami's high school reunion.  We had a great time last night catching up with old friends and meeting a few new ones.  I am not hung over as I took it easy last night but Kami was a bit.  

Nice run up through town and onto the Cottonwood Butte hill again and back.  Nice and easy up and easy back with only 2M at a MP (6:15ish).

3.2M with Kami after I got back from my run, nice and easy to burn off the hangover. 

Now heading up to camp for a couple of days on the Selway river with family and friends.  The kids have been with grandma and grandpa for the past day and half, let's see how everyone did!

Trigon 2 - 244 miles

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.500.000.0010.50

9.5M from camp this morning.  Beautiful road to run on along the Selway River in central Idaho.  Warmup for 0.5M to end of campground, then 4.25M down the road.  On the way back, run into a young guy from San Diego who's family has a cabin and is there for a week.  Run with him (Alex) most the rest of the way back at MP.  

Total time: 1:05:00

Go for a 3M powerwalk with Kami after breakfast, count as 1M.  

(Trigon 2 - 255 miles)

Go for a 6M float trip down the Selway, with me as the guide with Kami's mom and aunt.  Have a great time, hit a few holes and 1 in particular that gets us all very wet.  After 3 hours of rowing and guiding, I am pretty tired.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.000.000.0010.00

10M run from camp along the Selway River again.  Out 5M, then return and run with Alex again for about 2.5M back to camp.  GPS loses signal, good thing I tracked the mileage yesterday!  After the run, we packup camp and head back to Kami's hometown literally minutes before the rain hits!

Total time: 1:08:00  (Trigon 2 - 265 miles)

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles up the road to Cottonwood Butte on a misty morning.  Nice and easy, just a relaxing run before getting in the car for 10 hours to drive home to IF today.   We have had a great time, but looking forward to being home.

total time: 44:08  (Trigon 2 - 271 miles)

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.254.000.000.0011.25

4.25M easy this morning. Short today as the power went out and I got up late.  Will go out again at lunch.

total time:  31:55  (Trigon 2 - 275 miles)

7M at lunch today on a windy day but a nice temp.  3M at about a MP (6:20) alternating with just slightly slower (6:35ish) for an overall avg. of 6:31.  Felt good and easy effort for being back at altitude.

total time: 45:24  (Trigon 1 - 436  miles)

Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.050.000.000.0017.05

7.05M easy this morning for my normal early morning run.  Started slow and sped up to stay about 7:30ish for the last 3M.  Nice morning, clouds starting to roll in but will try to get between 7-9M at lunch today then a long run (18-20) tomorrow with Andrea and McKay.

total time:  55:24  (Trigon 2 - 282 miles)

10M at lunch with Pat Bragassa, a high quality runner and 2008 US Master's Biathlon National champion!!  Had a nice 6:55/mile paced run with great conversation.  This was a fun run, one we have been trying to get together to run for a while and we happened to hit the locker room at the same time. 

(Trigon 1 - 446 miles)

Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.706.000.000.0023.70

20M early this morning.  Started off the first 7M with Andrea, then McKay and Deborah joined us for another 6M or so.  Did some fast tempo and MP loops around the Community Park pathway to finish up the 20M.  Nice run, good company.  Ended up with a 7:30 avg. for the entire run (first 13M were 8:00, last 7 were 6:30 or less).   Because I was going slower, I did this as a depredation run, only had an Access bar before the run, 2 water stops and 1 GU.

Total time: 2:30:05

Got home, did some chores and ate a little bit then went out with Kami for 3.7M to community park and back.  No time, just at Kami's pace.

Longest training day ever, besides running a race!

(Trigon 2 - 306 miles)

Watched the Allan Butler Twilight Criterium bike race tonight...man those pro riders just fly around this 1K course in downtown IF.  It was cool to watch and to support these athletes (a really small crowd for such a cool thing to see.)

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6M very easy this morning.  Recovery from yesterday...legs are a little stiff but not sore at all (plus at 5:30, still waking up!).  Saw my friend Kristy and ran together for a bit to say hi.  Easy day today.  Maybe a run later with Kami as well.

Trigon 2 - 312 miles

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.500.000.0010.50

Standard early morning 6M run along Sunnyside on a warm morning.  Very easy, right hip and left quad a bit stiff at the start, but was able to run some sub-7 portions of the last 3M.

total time: 46:02  (Trigon 2 - 318 miles)

4.5M at lunch.  Had to make an unplanned visit to the desert today for meetings, so the run was shorter than usual.  Hot!  Decent paced run (6:35 avg) with a slower first mile then 3M right at 6:30. 

Trigon 1 - 451 miles

Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.004.000.000.0014.00

Standard easy run this morning down Sunnyside.  A really easy first 2M then started picking up the pace to a 7:30 clip.  I "felt" my knees a little bit this morning, not a pain or issue, just could feel them.  I will take some ibuprofen just to ensure no inflammation is happening.

Trigon 2 - 325 miles

7M at lunch on a warm and windy day.  1M warmup with Jeff Fogg (8:00) then hit some slower MP miles (6:15-6:20ish) for 4 of the next 5M and 1M of cooldown at 6:45.  Good run, felt pretty solid but was working a bit harder than I wanted (maybe the wind and heat) and I still "felt" my knees a bit.  Mini-taper for the rest of the week heading into the HM this weekend.

Total time: 45:45  (Trigon 1 - 458 miles)

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Standard 6M early on this warm morning (66 degrees at 4:30am!) on Sunnyside.  Took me about 4M to feel like I was even running, so this was a super slow-mo morning run.  Felt ok, just had no juice.  In blog lingo, I was not even close to the "8 minute guy".  At least I didn't have a skunk for running company like Jon on his early morning run.

Trigon 2 - 331 miles

No lunch run today due to meeting conflicts.  At least I am in a mini taper so it is not so bad.  Maybe a few miles tonight?

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.504.000.000.0013.50

Much more peppy for this morning's early run.  Standard route, only 5.5M as Kami had to get to work early and I am trying to "mini-taper" for Saturday.  Ran in my new Tangent 3's to try them out...light but a bit tight. Once I got the lacing right they were ok.  Good pace this morning (7:20ish) for the run which was about 1 minute faster per mile than yesterday.  I WILL get in 6-8M at lunch today.

Total time:  40:12 (Tangent 3's - 5.5 miles)

8M at lunchtime on a beautiful day, a little breeze and not too warm.  Ran this at an avg. 6:33 pace, kinda alternating miles between "fast" easy and "slow" MP, keeping it between 6:40 and 6:20.  Felt really good! 

total time: 52:15  (Trigon 1 - 464 miles)

Monthly mileage PR by a big stretch this month!  

Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
295.2076.155.500.00376.85
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