Philippians 4:13

Pocatello Half Marathon

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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: 8.00 Month: 111.00 Year: 3194.38
Runs With Moxie Lifetime Miles: 8041.41
Vibram Five Finger Bikila Lifetime Miles: 132.80
Saucony Xodus 2011 Lifetime Miles: 573.11
Saucony Tangent 4 2014 Lifetime Miles: 663.00
Altra Impulse Lifetime Miles: 849.00
Adiddas Supernova Glide Boost Lifetime Miles: 925.15
Guide 8 White 2018 Lifetime Miles: 530.00
Supernova Glide Green 2018 Lifetime Miles: 522.86
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
186.7184.6531.700.00303.06
Race: Pocatello Half Marathon (13.1 Miles) 01:18:46, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.0013.100.0018.10

1st overall.  I knew this was going to a harder day as when I got into the car to drive to Pocatello at 6:30, the temp was already 65.  Did a easy 2M warmup with Andrea McDowell (who ran in 1:43 for a 5th overall!).

At the start, it was already 75ish, so it was going to be bit warm. Splits:

5:33- Ran to the front alone and feeling good on this easy downhill 

5:49 - rolling hills start, but still feeling good running alone

6:04 - rolling hills continue, hard to get into my desired groove pace (5:48 target)

5:46 - Good mile on pace, still rolling hills

5:49 - Still on track

6:11 - More of the uphill this leg and temp continuing to rise.

6:14 - Don't know what happened here, but this mile was slow.  Now I remember, I got a little side stitch and slowed a bit to help work it out before the hill.

6:26 - This is the mile with the step uphill under the freeway, short but steep and a momentum killer.

6:01 - Recovering and getting back on track, but now in town and the temp is still rising.

6:07 - No explanation, but pace slipping.

6:03 - Better mile, but had to swerve through the 5K starters (but helped get the pace back as I now had some rabbits to chase).

6:15 - Once again, a very crappy mile.  I think I got into cruise mode as I thought I was ahead by a ways and knew I would get my target.

5:50 - At just over 12M, suddenly a guy is on my shoulder (where the heck did he come from?).  Start pushing now to see what he's got.  Push then pull back a bit to see if he will surge and/or keep up.  Running slightly ahead to 13M.

:38 (5:18) - Put my head down and kick with all I have left.  I separate and he is not able to match.  Last 100 yards I have a good lead and cruise in, expected him to kick but nothing came.

Guntime:  1:18:56 (race started 10 sec. later than "gun" due to train going by start and starter waited to send us off so we could hear the gun, but timer/computer started on time).

Pretty disappointed in time (target was 1:16) but the heat and the hills didn't let me get into a good groove.  Downhills felt great (5:30ish on all downhills and they felt easy).  Need to do a bit more hill workouts in the next month to get my uphill pacing better.

3M shakeout run after the race to get in a full 18M for the day.

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Shake out run from yesterday's race. Pace (7:00) felt very easy.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Nice easy run. Side stitch at 8M caused me to break, but got back on groove after a short rest.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.105.100.000.0012.20

Easy recovery 7.1M run.  Quads still a bit sore, but feeling good for a tempo run at lunch today.

Nice MP 5M run at lunch (6:10 pace). Even miles, no fatigue in quads. Would have gone longer but needed to get back to take our secretary out to lunch for her birthday.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.005.500.000.0011.50

Very early morning 6M run today as I have to head to the site today. Good pace for so early (4am), first mile slow warmup, then last 5M at about 6:50 pace.

5.5M trail run in the desert in cloudy, rainy conditions at MP during lunch.  Good run in cool conditions.

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Very easy early morning 7M run in a light rain and light breeze.  Just went slow and easy this morning, but I still developed a stitch at about 4.5M...I was able to work it out, but what the heck, at a 7:30 pace?

Moderately (6:30) paced 5M run at lunch today in beautiful weather.  Left hamstring was a bit tight at the start.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.506.000.000.0016.50

7.5M easy run at 4:30am on a cool morning.  First mile warmup (7:57), the rest between 6:49-7:00 pace.  Left hamstring tight at first but felt better by mile 3.  No stitch today!

Nice slower MP 9M run at lunch today in pretty windy conditions.  The wind seemed to be constantly swirling so it always felt like it was in my face.  Averaged 6:25, but varied between 3 slower miles (6:40-6:43) to some faster MP miles (6:05-6:15).   Overall a good run, albeit I wanted a few miles under 6:00.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Longer early morning run, cut short due to time. Cool this morning at 45 degrees. Pace was easy.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice run in the early afternoon. Stronger wind today (mostly head on it seemed). Moderately paced run at 6:30ish.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.005.000.0011.00

Easy early morning run in cold temps (40 degrees). Dang, not used to this, had to wear a light jacket and gloves!

Great 5M run at lunch today at very up tempo pace on mostly flat course (downhill first mile, uphill last mile).  Pace felt great, had a mental lapse on mile 3, but overall a great run.  Splits: 5:58, 5:59, 6:13, 6:06, 5:56.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.005.000.000.0011.00

Nice early and easy 6M run on a cool morning. Nothing particular to report, just easy does it.

Nice fast MP 5M (6:06) run at lunch (short due to time limitation). Not quite as fast as yesterday, but still felt pretty good about the run and my energy level and how the pace felt.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.557.050.000.0012.60

Nice easy early morning 5.5M run.  Not too motivated this morning and feeling pretty tired, so went a little shorter.  First 2M slow, next 3.5M a bit faster at 7:00 pace.  Will go longer at lunch today.

7M at lunch today at MP.  Overall felt pretty good.  The mileage is still going well and the easy MP I ran today was very comfortable and not hard at all (6:20ish).

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.306.350.000.0012.65

Nice early morning easy progression 6.3M run from 7:40 to 6:55 pace.  Left leg a bit twingy at first (hamstring, ankle, knee) but all worked out by mile 2.

Cruise pace 6.35M lunch run today, not pushing it but not an easy pace either (call it a slow MP run).  Weird thing happened starting about 3M in to the run...all of a sudden it felt like I wasn't there running, body kind of on autopilot and my mind way off somewhere else.  At first I felt almost light headed, but that subsided and for the remainder of the run I really just felt like my body was going where it wanted.  Afterwards, I am feeling fine, not light headed and focused.  Hungry as all get out, but feeling good.  Kinda wierd out of body type experience.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.506.600.0013.10

Great downhill run today. Started at the top of Sunnyside hill and ran home. First 6.5M downhill, then pancake flat. 10K mark in 33:36. Mile 2 at 5:06 pace! Last 2M sped back up (after hitting cruise mode) at 6:15 pace.  Total time 1:17:50 for a 5:57 pace (better than my Poky HM result in a training run...albeit with a very good downhill).

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy early morning 5M run. both calves a bit tight this morning after yesterday's run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Calves still sore this morning...couldn't get up early because they were so stiff. Decided to go out a little later this morning so I had to go short. Pushed it a bit and it felt better, but still an easy run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.156.000.000.0014.15

Easy 8.15M run this morning...calves still a bit stiff, but felt better the longer into the run that I got. Will try to do a faster run at lunch today.

Good slower MP (6:24) run at lunch in pretty windy conditions...but the temp was perfect.  Calves feeling better, left one still a bit tight. 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.107.000.000.0012.10

Very easy early morning 5.1M run.  Calves stiff again and not too motivated this morning, so slow and shorter with plans for a faster longer run at lunch.

Moderately paced 7M run at lunch (6:30 pace, slow MP). Pretty easy and controlled throughout, calves still noticable but getting better. Just kind of put it in cruise mode today.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.106.000.000.0012.10

Easy early morning 6M run.  Calves feeling better, averaged 7:05 after first warmup mile.  Getting colder around here, so I am having to dress up more for these early runs...long sleeves and gloves.

Nice 6M MP (6:25) trail run in the desert today.  Nice temp, fun running the trails instead of the streets,but a bit windy coming back in.  Calves felt better for this run.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.007.000.000.0012.00

Shorter easy 5M run this morning. A bit tired as my wife was up quite a few times last night (sick), so a little late and not too motivated. Will try to get a longer (7M) run in at lunch today.

Nice easy cruise pace 7M run (6:31) at lunch. Overall felt ok, but I was a little lethargic so this cruise/slow MP was about all that I could muster today.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

Slow  6M run early this morning.  Had a hard time getting up and had little energy, so the time for this run was slow, but at least I got the miles in.  Will try for a better run at lunch today. 

No lunch run today due to wife not feeling good and needing to take my daughter to school, then appointments, etc.  So, a light slow day today.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

Didn't feel like getting up this morning, but I did get out for a 9.3M because I knew I wouldn't get out this afternoon due to schedule and weather.  Slow run (7:00 pace).  Heading to SLC tomorrow and Monday for a dr. appointment for our daughter, so don't know about running this next week (work is slammed next week with visitors and no lunch runs!).

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.004.000.000.005.00

TM at home due to weather and time. Heading to SLC today in crappy weather...visit the museum with the kids and enjoy the pool at the hotel. No run likely tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.000.000.0012.00

Good early morning run.  First mile warm up, the next 7M at 6:45-6:55 pace.  Overall a good run, legs felt good with no fatigue.  Will try for a run later today depending on work schedule (meeting/visitors all day).

Good MP 4M run after work today.  Got home a little early and got a short run in before family church activity.  6:19 pace felt very easy today (felt like a 7:00 pace). 

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Good early morning 7M run at a sub-7:00 pace.  No pain or fatigue, felt good this morning, just hard to get going at 4:30!  Will try to get a short run in after work today if time allows.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.150.007.000.0013.15

Early morning easy 6.15M run.  Nothing particular to report...a little tired this morning, so just a relaxed pace (7:10).  Faster MP run at lunch today.

Good tempo run at lunch today...7M at a 5:57 pace.  The first 4M were at about a 5:50 pace (rolling downhill course), last 3 were at 6:10ish (rolling uphill course).  Felt really good...pushing a bit but not full out which built my confidence for my 5:48 pace need at St. George.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.000.000.007.00

Nice 7M run this morning.  3M warmup at 6:45 pace, then the last 7M at a 6:25 pace (slow MP).  Heading to Boise for a meeting tomorrow and will hook up with John Jackson for a run tomorrow morning.  Head back to IF after the meeting.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.360.000.000.0012.36

Nice easy paced run with John Jackson in Boise along the greenbelt (from Eagle to the fairgrounds and back).  Great run, great company for this run.  Pace was easy going out and a little faster coming back.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.150.000.005.15

Nice MP (6:08) run on a beautiful afternoon on a pancake flat course today...felt very easy like I was running closer to 7:00 pace. Thick of the taper, so shorter run at a faster pace today was great.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
186.7184.6531.700.00303.06
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