Philippians 4:13

Shelley Spud Run Half Marathon

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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: 10.00 Month: 197.00 Year: 2724.66
Runs With Moxie Lifetime Miles: 7916.41
Vibram Five Finger Bikila Lifetime Miles: 132.80
Saucony Xodus 2011 Lifetime Miles: 563.11
Saucony Tangent 4 2014 Lifetime Miles: 601.78
Altra Impulse Lifetime Miles: 809.67
Adiddas Supernova Glide Boost Lifetime Miles: 885.15
Saucony Ride Run Pop Orange Lifetime Miles: 881.94
Guide 8 White 2018 Lifetime Miles: 387.25
Supernova Glide Green 2018 Lifetime Miles: 383.61
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
197.2531.1013.750.00242.10
Addidas Boost Miles: 55.35Runs With Moxie Miles: 90.25Saucony Cortana Black 2012 Miles: 18.00Saucony Mirage 2 Black 2012 Miles: 19.00Saucony Ride 2 2012 Miles: 74.25Saucony Mirage 2 2013 Miles: 75.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

My hips are sore.  Spent the day walking around the Eastern Idaho State Fair...that didn't help much.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.000.000.005.00

Went to Community Park with Justin to help him with some repeats. Easy wu, recovery and cooldowns with following hard efforts:  0.7Mx2 (6:35ish pace), 0.25Mx2 (6:03/6:09 pace), 0.2M (5:45 pace).  He put in a strong effort today.  Hips are doing ok, but not much more than this right now. (Boost)

8 mile bike ride with my family after the rain had stopped in the late afternoon.

Addidas Boost Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4:30am...4 easy untimed miles with Moxie.  Hips felt ok, calves tight.  (Boost)

Runs With Moxie Miles: 4.00Addidas Boost Miles: 4.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Skipped my morning run as my hips were a bit tight.  Just letting this get better, maybe run at lunch.

5 easy miles in 36:57 at lunch.  Legs a bit stiff and hips are ok.  Just getting some sunshine.  (Cortana)

Saucony Cortana Black 2012 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

4:30am...4 easy untimed miles with Moxie.  Hip ok, left hammy and calf tight.  (Mirage)

5 easy miles with Dan and Bill at lunch to get outside for sunshine and fresh air.  Everything felt pretty good, still just easy (40 minutes).  (Cortana)

Runs With Moxie Miles: 4.00Saucony Cortana Black 2012 Miles: 5.00Saucony Mirage 2 Black 2012 Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5 miles with around 6am nice and easy. I ran into Curt and we ran and chatted for about 2 miles.  After getting the kids off to school, Kami and I ran 5 miles into SRL and back.  She did great and her foot is feeling better.  Hope she can continue to "hate it less" and run more together.  (Mirage)

Runs With Moxie Miles: 5.00Saucony Mirage 2 Black 2012 Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles ion a nice morning with Curt.  Ran around the greenbelt and back in around 1:16.  Hips were ok, left hammy tight.  Thanks for the company, Curt!  (Boost)

Addidas Boost Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles with Moxie on a nice morning.  (Ride)

We were going to try to get in a speedwork session this evening, but a big storm blew threw instead.  So my daugther led us through some stretching (she does this in ballet)...man is she strong in her core and very flexible, I was impressed!

Runs With Moxie Miles: 5.00Saucony Ride 2 2012 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

4:15am...5 easy untimed miles with Moxie.  Nice morning, hammy a bit tight.  (Mirage)

Just registered for Boston 2014!

4 miles in 28 minutes on the desert at lunch.  Left hammy and ITB tight.  (Cortana)

Runs With Moxie Miles: 5.00Saucony Cortana Black 2012 Miles: 4.00Saucony Mirage 2 Black 2012 Miles: 5.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.006.000.000.007.00

No morning run.  Have the beginnings of a cold and my hips/hammy were tight.  Slept in and will try to go out at lunch and this evening with Justin for a speed workout.

Lunch...80 degrees, light wind, sunshine...sore throat, stuffy head, low energy, tight left calf...4 miles in 25 minutes, not too shabby.  (Cortana)

Speedwork with Justin and Kami at the track.  200/400/800/400/200 with 200m recovery.  :37, 1:20, 2:55, 1:25, :39.  Justin pushed pretty hard. (Boost)

Saucony Cortana Black 2012 Miles: 4.00Addidas Boost Miles: 3.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Head cold still has a grip on me, felt like crap this morning so I skipped the run.  Hope for one later today.

6 miles in 44 minutes at lunch today.  Still feeling crappy, left ITB and hammy tight and right shoulder is killing me. (New Mirage)

Saucony Mirage 2 2013 Miles: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Still sick, slept in and went into work late.  Maybe a run today.

6 miles, no watch, cool, cloud. rain for last 2 miles. (New Mirage)

Saucony Mirage 2 2013 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

11 miles this morning with Curt around the greenbelt and out a bit on Sunnyside in 1:24.  Nice run and good company.  After dropping off the kids at school, Kami and went to the gym for a weight workout and I did a hard mile on the TM in 5:10.   Had to change machines because the first one shut down twice.  (Ride)

Proud of Justin in his race yesterday, he ran a 6:27 pace for 1.25 miles and his relay team won and set a course record! 

Saucony Ride 2 2012 Miles: 12.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.254.002.000.0011.25

I decided to skip the new local HM race today to instead go to the track with my family and do a speed workout with Justin.  Went out early for 4 miles with Moxie (Ride) then after everyone woke up we headed to the track.

Justin and I did a ladder workout again.  200,400,800, 1600, 2000+ and he did great!  Splits: :36, 1:22, 3:02, 6:16, 8:40 (1.3miles).  We did 200 or 400m recovery.  Justin then ran some with Kami and Katelyn and after a few laps with them, I did a hard mile in 5:00 flat and felt very comfortable.  Overall 7.25 miles on the track this morning.  (Boost)

Weird day at the track...baseball players throwing on the track, yoga moms, wrestling team...all on the track and most of them trying to run in the first 2 lanes.  Afer a few of our laps they moved outside which was nice.

Runs With Moxie Miles: 4.00Saucony Ride 2 2012 Miles: 4.00Addidas Boost Miles: 7.25
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy untimed miles with Moxie before church.  Left hammy and ITB a bit tight.  (New Mirage)

Runs With Moxie Miles: 6.00Saucony Mirage 2 2013 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:15am...5 easy untimed miles with Moxie.  Left ITB and hammy tight plus really tired.  (Ride)

6 miles at lunch on a beautiful day in 42:30.  3 miles solo easy, then 3 miles with Gray a bit faster.  Nice to have the company at lunch! (New Mirage)

Runs With Moxie Miles: 5.00Saucony Ride 2 2012 Miles: 5.00Saucony Mirage 2 2013 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.003.750.006.25

No run this morning as a big storm was rolling through...heavy rain and LOTS of lightning in the area.  Try for a run at lunch and a speed workout with Justin after work.

No lunch run, too busy at work.

Hit the gym with Justin after work because of the impending heavy rain coming.  Justin did great running 5 miles, with 5x0.5M at 5:52 pace or better for each interval.  I ran a total of 6.25 miles with 4x0.75M at 4:52 or better, 1x0.5M at 4:30 and a quarter at 4:17.  After changing treadmill's after our warmup (could not keep pace), I hit the 5K mark at 16:30 and finished 5 miles at an average 5:19 pace including recovery and cooldown.   A good workout today, been a while since I have done one of these. (Mirage)

Saucony Mirage 2 2013 Miles: 6.25
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

4:45am...got up late, only 4 easy miles with Moxie in the wind, rain and cool temps.  Legs a bit tight from last night's workout.  (Ride)

5 slow miles on a cool, windy day at lunch.  Left hammy and ITB are tight. (Mirage)

Runs With Moxie Miles: 4.00Saucony Ride 2 2012 Miles: 4.00Saucony Mirage 2 2013 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4:15am...6 easy miles with Moxie on a cold morning (36 degrees) but no wind.  (Ride)

Runs With Moxie Miles: 6.00Saucony Ride 2 2012 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

7 miles early on a cold morning (36 degrees) with Moxie.  Went back out for a mile with Justin to get ready for his race  this afternoon by running after trying out his enhaler, it seemed to help with his breathing.  (Ride)

Going to the gym with Kami to do weights after taking the kids to school.

Runs With Moxie Miles: 7.00Saucony Ride 2 2012 Miles: 8.00
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Race: Shelley Spud Run Half Marathon (13.11 Miles) 01:22:00, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0013.100.000.0016.10

I ran the Shelley Spud Run Half marathon today with what seemed like 90% of our running group.  Craig was the RD and put on a great race. A very nice course too!    About 40 runners so a small event and treated this like a good hard training run.   Ran solo from the gun and just ran nice and steady to not aggrevate my hip and it felt really good.   Ran to an easy 1:22 finishing time then went back out and ran in Nate, Curt, Lynette and Marlin.   A total of just over 16 miles with the warmup and cooldown runs.  Great morning for a run with great friends!   (Boost)

Addidas Boost Miles: 16.10
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

Early 5 easy miles with Moxie.  After Justin got up, we went to SRL and did a hill workout.  1.25 mile warmup then 3 hill sets of 0.2M interval, recovery back down, 0.1M up, recovery back down.  Justin hit his last interval at 5:09 pace!  Cooldown to get us to 5 miles.  He is getting stronger and starting to out kick me!  (Ride)

Runs With Moxie Miles: 5.00Saucony Ride 2 2012 Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy miles on a windy day. (Mirage)

Saucony Mirage 2 2013 Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:30am...6 easy untimed miles with Moxie on a cool morning.  Left hammy still tight.  (Ride)

4 easy at lunch between meetings.  Working off frustration with VOLUNTEER BS! (Mirage)

Runs With Moxie Miles: 6.00Saucony Ride 2 2012 Miles: 6.00Saucony Mirage 2 2013 Miles: 4.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

5:30am...slept in a bit due to a late night at church last night for a meeting.  Only had time for 4 easy miles with Moxie in a light rain.  (Ride)

4.25 miles on a cool day at lunch in 28:30.  4 laps of Freeman Park, each lap successively faster.  Short run due to time, but again needed to work off some steam from work and church stuff. (Mirage)

Justin is running a XC meet today, I hope the rain can hold off until after his race.

Mixed emotions as some of my running friends made the cut at Boston, others did not.

Runs With Moxie Miles: 4.00Saucony Ride 2 2012 Miles: 4.00Saucony Mirage 2 2013 Miles: 4.25
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

4:40am...almost didn't get out this morning, tired and very tight left hammy.  4.25 easy miles with Moxie.  (Ride)

Very proud of Justin for his strong race yesterday!

Runs With Moxie Miles: 5.25Saucony Ride 2 2012 Miles: 4.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.004.005.000.0010.00

I slept in and went to the gym after getting the kids off to school.  Cold, windy and heavy rains outside.  1M wu, then progression run from 6:18 pace to 4:55 pace over the next 9 miles (increasing every 0.5-0.75M).  Total of 10 miles in just under 60 minutes.  Nice harder effort, only a bit tight in hammy.  (Mirage)

Saucony Mirage 2 2013 Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

Slept in and went out later in the morning with the whole family to the track.  Justin and I did a good workout (2x2M:  6:18, 6:18, 6:47, 6:40) and the girls did some laps/steps.  After getting home, took Moxie out for an easy 4 miles.  (Boost)

Runs With Moxie Miles: 4.00Addidas Boost Miles: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Slept in and went out after breakfast with my family.  5 miles looping through the park and neighborhood with Moxie.  After dropping off the dog, I went back out in the deteriorating weather for another 3 miles.  A total of 8 miles in just over 1 hour.  (Mirage)

Runs With Moxie Miles: 5.00Saucony Mirage 2 2013 Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

5:15am...6 easy miles with Moxie on a warm, windy and rainy morning.  (Ride)

Ran at lunch on a warm day...but it was like running in a tornado the winds were so strong!  5 miles with Dan then an extra loop of the park.  6 miles in 45:12.  (Mirage)

Runs With Moxie Miles: 6.00Saucony Ride 2 2012 Miles: 6.00Saucony Mirage 2 2013 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
197.2531.1013.750.00242.10
Addidas Boost Miles: 55.35Runs With Moxie Miles: 90.25Saucony Cortana Black 2012 Miles: 18.00Saucony Mirage 2 Black 2012 Miles: 19.00Saucony Ride 2 2012 Miles: 74.25Saucony Mirage 2 2013 Miles: 75.50
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