Philippians 4:13

Firecracker 5K Freedom Run

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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: 20.00 Month: 72.00 Year: 3155.38
Runs With Moxie Lifetime Miles: 8020.41
Vibram Five Finger Bikila Lifetime Miles: 132.80
Saucony Xodus 2011 Lifetime Miles: 563.11
Saucony Tangent 4 2014 Lifetime Miles: 663.00
Altra Impulse Lifetime Miles: 849.00
Adiddas Supernova Glide Boost Lifetime Miles: 922.15
Guide 8 White 2018 Lifetime Miles: 515.00
Supernova Glide Green 2018 Lifetime Miles: 511.86
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
311.6535.503.100.00350.25
Runs With Moxie Miles: 165.73TSD-5 4-11 Miles: 111.90Saucony Mirage 1 2011 Miles: 173.95Saucony Kinvara 2010 Miles: 9.40Brooks Launch 2010 Black Miles: 22.00Vibram Five Finger Bikila Miles: 1.00La Sportiva Fireblades Miles: 18.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles in 1:16:05 early on a nice morning.  8.28 miles with Moxie, about 6 miles with Curt, then the last 1.7 miles solo after dropping off the dog at home.  A good early run, fastest I have run this early in a while.  Only run for today as I am driving to Alturas Lake to pick up my son from his Bible camp...4 hour drive each way!  

Runs With Moxie Miles: 8.28TSD-5 4-11 Miles: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

10 miles in 1:18 early this morning solo.  Thought I was going to hook up with a couple of folks but didn't ever see anyone.  Started really slow and picked it up into the low 7's by the end.  Still feeling old, tired and sore in the mornings.

Now off for camping in Teton Canyon, WY for the night with friends.  Had a great hike with the families up the trail towards Alaska Basin, saw an awesome waterfall and had a snowball fight in July!  A beautiful camping spot...except for the mosquito's which were HUGE!

Runs With Moxie Miles: 3.00Saucony Mirage 1 2011 Miles: 10.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Another great day at Teton Canyon.  Got up early to watch the hot air balloons take off in Driggs, then did another hike with the families and really enjoyed the day relaxing.  The mosquito's were even worse this morning!   Plus, the yellow clouds of pollen from the trees were thick again.

Stayed around until the early afternoon and got a great trail run in up the same way we hiked...I can see why others are converting to trails!   5 miles of great fun!

Headed back to IF in the afternoon to see family who are in town and to avoid another night of mosquito's...need to come back here in September when they have died off!

Runs With Moxie Miles: 9.00TSD-5 4-11 Miles: 5.00
Add Comment
Race: Firecracker 5K Freedom Run (3.1 Miles) 00:17:20, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.003.100.0012.40

The Firecracker 5K Freedom Run this morning.  Same old story, good first mile, second mile sucked and I developed a hard time getting a deep breath that lasted for the rest of the race, third mile slow and a fast finish.  Ran with the pack through mile 1, top 4 took off in second mile, caught and dropped a young guy in the last mile and finished in 17:20 for fifth overall.  I think I would have been sub-17 except for the breathing issue which I think is from the pollen in the air up at camp causing issues in my airways.  Only guys who beat me were young enough to be my kids!  1st in the 31-45 age group...weird age groupings at this race.

2.3 miles warmup, 4 mile cooldown back home and 3 miles power walking to the parade and back home.  

Saucony Kinvara 2010 Miles: 9.40
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.400.000.000.0013.40

6 slow easy miles at 4:15am this morning.  My airway/lungs are still restricted from the pollen from the weekend of camping, I had several coughing fits during the run that left me hard of breath.  Hope this clears up soon. (TSD5)

7.4 miles in 51:26 at lunch on a sunny and hot day.  Still can't breath very well, need to take an antihistimine later today to see if that helps.  (Mirage)

Runs With Moxie Miles: 6.00TSD-5 4-11 Miles: 6.00Saucony Mirage 1 2011 Miles: 7.40
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

6 miles with Moxie at 4:00am in 47:40.  First 3 were slow in 25:20, next 3 miles were faster (22:20) running with Curt for about 2.5 miles.  Now off on an overnight business trip.

5 miles in 35 minutes after meetings in 98 degree heat. Now it is Miller time!

Brooks Launch 2010 Black Miles: 5.00Runs With Moxie Miles: 6.00TSD-5 4-11 Miles: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles in 1:16:20 on a great morning from the hotel down old route 66. Flying home today.

Brooks Launch 2010 Black Miles: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.404.400.000.0014.80

4:30am...6.2 slow easy miles on a warm morning with Moxie.  Went back out for another 1.2 miles after dropping off the dog.  1 hour on the nose...slow and tired. (TSD5)

7.4 miles at lunch on a warm and windy day in 47:40 (over 12 minutes faster for the same distance than this morning!).  3 miles slower and 4.4 miles at MP (6:42, 6:18, 6:42, 6:35, 6:15, 6:14, 0.4M in whatever is left but at a faster pace).   Wind was a factor in the slow miles but this was harder than it should have been.  (Mirage)

Runs With Moxie Miles: 6.20TSD-5 4-11 Miles: 7.40Saucony Mirage 1 2011 Miles: 7.40
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.100.000.000.0019.10

19.1 miles in 2:20:40 (7:22 average) with Curt.  We drove up to the top of the Sunnyside hill and ran the big rollers out to Bone, ID and back on legs 3-6 of the To Bone and Back race.  A beautiful morning for a run in country with great scenery and a good workout with a mix of up, down and flat.   Except for the big hill at the end back to the truck it was an extremely enjoyable run, much better than the flat runs through town.   The Mirage shoes held up well to the distance and hills. Thanks for the company Curt and great job!

Saucony Mirage 1 2011 Miles: 19.10
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

6am...10 miles with Moxie in 1:16:03 (7:36 avg).  Nice easy morning run on a beautiful day down Sunnyside and through SRL to Broadway and then back home with a loop through the neighborhood to finish off the mileage.  Moxie did great but was slowing down and so we ran a bit slower than I was wanting today...but it is fun to have the running companion!

Runs With Moxie Miles: 10.00Saucony Mirage 1 2011 Miles: 10.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.002.000.000.0013.00

7 miles very slow and easy with Moxie on a beautiful early morning.  I was really tired and slow and didn't feel like I was running until about 6 miles in when I bumped into Andrea and Curt.  Hope for a better run at lunch.  (TSD5)

6 miles on a warm day at lunch in 41 minutes.  1 mile w/u, 2 miles at MP then my intestinal issues arose...dang Honey Nut Cherrios and the whole grains/fiber!  (Mirage)

Runs With Moxie Miles: 7.00TSD-5 4-11 Miles: 7.00Saucony Mirage 1 2011 Miles: 6.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

6 very slow easy miles early with Moxie on a nice morning.  Tired this morning and had to go short as I hit the snooze button a few too many times.  Some of the slowest miles I have ever run, the first 3 miles my glutes were sore and I had a hard time doing much more than a shuffle.  Hoping for a more energetic run at lunch. (TSD5)

4 miles in 26:40 at lunch on a beautiful day on the desert.  First 2 miles in 14 miles, next 2 miles in 12:40.  Overall a good short run (normal for my site days).  (Mirage)

Runs With Moxie Miles: 6.00TSD-5 4-11 Miles: 6.00Saucony Mirage 1 2011 Miles: 4.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.002.000.000.0011.00

7 miles slow and easy through SRL with Moxie...normal 4:30am run.  (TSD5)

4 miles at lunch in 26:50.  Later than yesterday's run so it was about 15 degrees warmer and much more wind out today so this is equivalent to yesterday's time.  Plus, the extra work stress today...don't know if it hurt or helped.  (Mirage)

Not looking forward to tomorrow...feeling old already.

Runs With Moxie Miles: 7.00TSD-5 4-11 Miles: 7.00Saucony Mirage 1 2011 Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.203.100.000.0014.30

8 miles with Moxie on a nice morning for a run in 1:04.  Just the normal early run...but I feel old today.  (TSD5)

We had our company picnic today and as part of it there was a fun run (1 mile and a 5k).  What is strange is that there were only 4 people who took advantage of exercising on the clock and outside before the lunch started on a beautiful day!  So, I ran the 5K easy for fun in 18:58 (each l mile lap was progressively faster), a couple of miles cooldown and over to get my son to run the 1 mile.  He did it in 8:35!  

Spent the rest of the afternoon at the picnic and with family.  14.3 miles on 43rd birthday...ok so it is not 43 miles or 43K, but it is what it is.

Runs With Moxie Miles: 8.00TSD-5 4-11 Miles: 8.00Saucony Mirage 1 2011 Miles: 6.30
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

I slept in on my day off and went out after sunrise!  10.25 miles in 1:15:55 (7:25 average) with Moxie (her longest run ever!) through SRL and to Broadway and back.  I ran on the pathway in SRL and put on a couple of extensions to get the mileage on a beautiful morning!  

Yesterday I developed a pain in my right foot/heel that is aching pretty good.  It is more painful when not running and is bothersome.  It is runnable but not race-ready so I am going to skip the Kelly Canyon Half Marathon tomorrow and instead run in the foothills while Kami bike's the roads...a better offer anyways and something to do with her on her birthday!

1 mile with the kids and the dog after they awoke.  My daugther did the mile in 9:30 and son in just over 8 minutes!  Wore the VFF for this short run and to see how my foot responded.

Runs With Moxie Miles: 11.25Vibram Five Finger Bikila Miles: 1.00Saucony Mirage 1 2011 Miles: 10.25
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.006.000.000.0012.00

12 miles in 1:21:09 (6:46 average) in the foothills on the big rollers.  Had an exercise date with Kami for her birthday....I ran and she biked up on the way to Bone on a beautiful morning.  We slept in and started the run/bike at around 7:30.  A good morning and now for a day at Kami's company picnic and dinner for Kami's day!

Foot was doing ok until I was driving home then it started to hurt a bit again...glad I didn't try to race on it this morning.  Congrats to Nate and Lynette for running great races at Kelly Canyon HM, Lynette in a new PR of 1:30!

Saucony Mirage 1 2011 Miles: 12.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

A day off to rest my foot a bit to get over this pain.  It is not bad, but I don't want it getting worse, plus I think I need the physical/mental rest day from running.

Off to a family camping trip near Bear Lake for 3 nights!

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

6 miles early with Moxie up the road from the Porcupine Campground in St. Charles Canyon.  Nice and easy up a big hill and back.

2 miles of hiking including in the Minnetonka Cave which was pretty cool.  Then in the afternoon we spent a couple of hours on North Beach at Bear Lake playing in the water.

A great day of camping with the family.


La Sportiva Fireblades Miles: 6.00Runs With Moxie Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Another early morning 6 miler with Moxie, including a few miles on the Highline Trail up to the bridge that was washed out.  Then another hike with the family to the bridge, followed by more time at the beach.  This is the life...except for the mosquito bites!

 

La Sportiva Fireblades Miles: 6.00Runs With Moxie Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 mile early run with Moxie duplicating yesterday's run, except it was a lot colder!  Heading home today after a great time away with the family!   We will definitely be coming back here to camp! 

Stopped at the historic Paris Tabernacle and the Oregon Trail Interpretive Center in Montpelier on the way home.

La Sportiva Fireblades Miles: 6.00Runs With Moxie Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 mile run this morning in 1:26.  7 miles with Moxie then 5 miles solo.  Nice steady state run.  Now to enjoy another day off doing some chores around the house and yard and time with the family on my summer break.

Runs With Moxie Miles: 7.00Saucony Mirage 1 2011 Miles: 12.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.005.000.000.0016.00

5 miles early with Moxie on Sunnyside in 34:50.  

Kami and I then headed to the Sunnyside hill for an exercise date morning.  I dropped her off at the cemetary and she rode up and over the hill while I drove to the top and ran down and back up for my workout.  Down the 5 mile hill in 27:30 for a 5:30 pace, then back up in 47:30 (with an extra mile thrown in) for a 7:55 average up the hill.  My right foot started hurting on the ball about mile 8 so my last 3 miles were a little tough (and on the steepest part!). Total time for the 11 miles was 1:15 (6:49 average).

Now for a day with the family and doing some more yardwork.  A good week off from work in the glorious summer weather.

Runs With Moxie Miles: 5.00Saucony Mirage 1 2011 Miles: 16.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.5011.000.000.0020.50

20.50 miles in 2:16:20.   Drove up to Sunnyside hill and dropped Kami off at the cemetery so she could ride up the hill and I started at the top and ran down and back home.   5 miles to the bottom of the hill in 28:50, 10 miles in 1:00:24, then slowed up a bit as I got on the flats through town.  Stopped at 7.5 mile mark for a pit stop and water/PowerGel, then ran into the group around 12 miles and slowed to run with them.  Ran solo from 14 miles on through SRL and back home.  Started to really slow at 17 miles as my right foot started to hurt and the one gel and 2 water stops started to catch up with me.  Cruised home easy and hobbling a little bit due to the pain on the ball of my foot, but overall happy with the 6:39 average. 

We have houseguests for the weekend, looking forward to catching up with friends.  Also trying to decide if we want to upgrade to a larger camp trailer and to see if we can sell ours...anyone interested in a 2007 19 foot Hideout camptrailer that sleeps 4-6 people?

TSD-5 4-11 Miles: 20.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 very slow miles with Moxie on a nice morning.  My calves are trashed after the last 2 days so this was more of a run to get the dog out than me.  

Runs With Moxie Miles: 4.00Saucony Mirage 1 2011 Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

7 miles early, slow and easy with Moxie.  Calves are still trashed so this was a really slow one.  (TSD5)

6 easy miles at lunch around the greenbelt running with Pat and Dan for a portion of the run.  At the 2 mile mark, their Garmin's beep and mine doesn't so I look down to see the blue battery in the wrist band...the GPS unit had fallen off again.  Back track about 0.5M to find it laying on the ground.  Time for a new Garmin!  (Mirage)

Runs With Moxie Miles: 7.00TSD-5 4-11 Miles: 7.00Saucony Mirage 1 2011 Miles: 6.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

4 very slow easy miles early with Moxie.  My calves are still very sore and I just felt tired and sore all over this morning so I did just enough miles to even call this a jog, not a run.  (TSD5)

4 miles at lunch in hot windy conditions in 30 minutes.  Calves better but still tight.  (Mirage)

Runs With Moxie Miles: 4.00TSD-5 4-11 Miles: 4.00Saucony Mirage 1 2011 Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

7 easy early miles with Moxie...calves feeling better but still not 100%.  (TSD5)

7 miles at lunch on a nice warm and sunny day with a light breeze in 49 minutes.  Nice easy pace with a neagative split and my calves significantly better than this morning...I think I am through the pain!  (Mirage)

Runs With Moxie Miles: 7.00TSD-5 4-11 Miles: 7.00Saucony Mirage 1 2011 Miles: 7.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

7 miles with Moxie early through SRL.  Still just tired at 4:30am.  (TSD5)

6.5 miles on a wonderful day for a run at lunch in 45:45.  Legs felt good but insides were turning and I had to make a couple of pit stops...dang FiberOne bar!  (Mirage)

Runs With Moxie Miles: 7.00TSD-5 4-11 Miles: 7.00Saucony Mirage 1 2011 Miles: 6.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

I slept in and hit the road around 6:30am.  6 miles with Moxie in 42:10, then back out for another 6 miles through SRL in 41:40 for a total time of 1:23:50 on a beautiful morning for a run.  Now for a day off of work around the house, mostly taking down wallpaper and repainting some walls.   

Runs With Moxie Miles: 6.00Saucony Mirage 1 2011 Miles: 12.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Up and out the door at 5am for a 10 mile run in 1:18:40 since we had to be at the gym before 7:30am for my daughter's swim meet.  Met Andrea for most of the run and Lynette at the end for a good early morning run.  Afterwards ran the kids around and did some errands and finished decorating my sons room.  I might go back out for a few more miles with Moxie...

4 dog limited pace miles in 30 minutes on a muggy afternoon, Moxie just didn't want to run faster.  Now off to see Pirates of the Caribbean with my family.

Runs With Moxie Miles: 4.00TSD-5 4-11 Miles: 4.00Saucony Mirage 1 2011 Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 miles on a nice morning with Moxie through SRL in 49 minutes, again at a dog limited pace.

Brooks Launch 2010 Black Miles: 7.00Runs With Moxie Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
311.6535.503.100.00350.25
Runs With Moxie Miles: 165.73TSD-5 4-11 Miles: 111.90Saucony Mirage 1 2011 Miles: 173.95Saucony Kinvara 2010 Miles: 9.40Brooks Launch 2010 Black Miles: 22.00Vibram Five Finger Bikila Miles: 1.00La Sportiva Fireblades Miles: 18.00
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