Philippians 4:13

November 2011

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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
156.0058.7010.500.25225.45
Saucony Tangent 1 Miles: 36.70Runs With Moxie Miles: 85.45Brooks Launch 2010 Black Miles: 58.00Saucony Mirage 1 2011 Miles: 47.50Saucony Xodus 2011 Miles: 19.00Saucony Tornado 2 2011 Miles: 59.00Saucony Tangent 3 2011 Miles: 5.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 untimed miles with Moxie at 4:15am.  Cool but calm, I was expecting snow so this was a pleasant surprise for this early November morning.  Most likely my only run due to other commitments today.

Saucony Tangent 1 Miles: 7.00Runs With Moxie Miles: 7.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.009.000.000.0010.00

4:15am...15 degrees outside, brrr!  Not quite ready for that temp yet plus I wanted to run at a faster tempo, so to the gym I go!  1 mile warmup at 7:00 pace, then a 7 mile progression run starting at 6:27, bumping the TM up 1 click every 0.5M to 8 miles (ending at around 5:39 pace).  2 mile cooldown at slow/mid-MP range (6:30-6:15 pace range).  A total of 10 miles in 1:01:55 (6:11 average).   Long run mentally as I found my IPod was dead when I got to them gym...1 hour on a TM with no entertainment is a long time! 

Only run for the day due to work schedule.

Brooks Launch 2010 Black Miles: 10.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.000.000.009.75

No run this morning, feeling very tired and lethargic and my lower back is sore.  I am staying home from work as I just don't feel very good...kinda glad I am not running Just Cuz this weekend based on how I feel today.

After sleeping most of the morning, I felt a lot better.  Saw that I had some things had popped up at work, so I did a quick run at lunch at home, 5 miles on the TM in just under 7 min pace, then went to work for the afternoon.

 4.75 miles around the greenbelt in the evening while my son was at TaeKwando.  Just easy running...

Acts 4:29  "An now, O Lord, hear their threats, and grant to your servants great boldness in their preaching,"

Saucony Tangent 1 Miles: 5.00Saucony Mirage 1 2011 Miles: 4.75
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.004.005.000.0010.00

Awoke expecting it to be cold so I had already planned for a hard TM run at the gym.  Temp outside wasn't bad (30 degrees) but with a kink in my neck, I decided to still hit the gym and see how far I wanted to run (no real plan for today).

1 mile wu at around 7:00 pace, then into a 5 mile tempo, starting at 5:56 and progressing to 5:42 pace for the last mile.  I was going to just cooldown for a mile, but instead recovered for about 0.25M then finished off 10 miles at mid MP for the last 4 miles to complete the run in 1:01:09, a 6:07 average pace.  A better run than I was expecting today.  Hips started to ache a little around mile 7, but not too bad.  

Now for a day off with Kami...volunteering at kid's school, vet appointment for Moxie, lunch with friends, and perhaps dinner with the IFHS runner I have been helping and his dad.

Brooks Launch 2010 Black Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

4:45am...7 easy miles with Moxie on a cold (25 degrees) and windy morning.  The path had some slick spots from the snow we received last night.  Starting the transition to winter running, it had to happen some time.

My son's first swim meet is this morning, looking forward to seeing how he does.  He has really enjoyed swimming.  Between he and my daughter, they have got me swimming a bit too.

Bummer that I have come down with a nasty cold after timing at my son's swim meet...I am just breaking down this week.

Runs With Moxie Miles: 7.00Saucony Xodus 2011 Miles: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today, trying to get over this head cold.  Sratchy throat, cough, stuffy ears...this is not fun.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Still sick, can barely get out of bed and head is all stuffed up.  This sucks.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Man, when I get sick...I get sick.  I can barely hear anything my head is so stuffed up and I now have a hacking cough. 

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Goose egg again today.  Getting better...enough to go into work today (really behind) but want to wait another day at least before running.  I still have a cough and some congestion as well as being a bit light headed.  No need to push miles right now, I would rather get feeling well.

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Going to work yesterday was about all that I could handle and I felt pretty bad by last night again.  So, once again I skipped the morning run to just recovery.  No run at lunch due to a conflict.

I might try to run with the group run at Teton Running Co. tonight before Gray and I put on a running clinic about winter training.  Hopefully impart some good info and have fun encouraging others to keep running during our long winter months (outside, not just on the TM!).

5 miles with Gray after our clinic at the running store.  The talk went really well as we had 26 folks there.  The run was nice, 35 minutes in cool but nice weather...good to finally get back out! 

Saucony Tornado 2 2011 Miles: 5.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

4:45am...5 untimed miles with Moxie on a cold (15 degrees) but calm morning.  I dropped off Moxie then went back out for 2 more miles.  In the last mile my right ankle and hip flexor started hurting a bit.  I broke out a new (old) pair of winter trainers...not sure if they are part of the problem.

Day off (veteran's day) to spend some time with my wife!

Runs With Moxie Miles: 5.00Saucony Tornado 2 2011 Miles: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.009.000.000.0010.00

I woke up to a very windy and wet morning so I decided to call off the run outside and head to the gym as I am still recovering from this cold.   I saw Curt, Felicia, Andrea and my lovely wife there...a good group.  I hope that Andrea, Curt, Lynette, Nate, Gray, Deborah, etc. can all get over their nagging injuries soon!

10 miles in 62 minutes (6:11 avg.).  1 mile warmup, then 9 miles at goal MP to mid-MP range.  I can tell I am not 100% back as this was kinda tough this morning.  Congestion a bit in my chest and the effort was a struggle at times...causing my stomach to flip a bit.  Got it done though as I watched a blizzard roll in outside.   Hopeful just a laid back day today.

Brooks Launch 2010 Black Miles: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles in 28 minutes on the TM at home.  I am still too congested to want to go out in the cold and wind so I took it easy at home.  Cold is still hanging on as I have both nasal and chest congestion...I want to get over this crap.

Now over 1,000 miles in my Brooks Launch!

Brooks Launch 2010 Black Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

7 easy untimed miles with Moxie on a nice morning...31 degrees and just a slight breeze (which is nice after a weekend of gale force winds).   Starting to feel much better, still a little congested.  

5 miles in 39 minutes on a sunny but cold and VERY windy day at lunch.  The wind was horrible and made the run less than pleasant. 

"Shall we indeed accept good from God, and shall we not accept adversity?" - Job 2:10.

Runs With Moxie Miles: 7.00Saucony Tornado 2 2011 Miles: 12.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.002.004.000.007.00

Had a good time at the IFHS XC awards dinner last night to celebrate the teams successes this year, thanks for the invitation to attend!

I wanted to do some speed work this morning, so I headed to the gym. 1 mile wu, then right into a progressive tempo run starting at 6:00 pace and finishing with a 0.1M sprint at 5:00 pace.  6 miles in 34:25 for a 5:44 average for the tempo section.  7 miles total in 41:25 (5:55 avg).

Likely my only run today due to other conflicts. 

Brooks Launch 2010 Black Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.008.700.000.009.70

4:30am...14 degrees outside and with my chest congestion still lingering, I decided to hit the gym instead of running outside.  1 mile wu (7:00 pace), then a random progression workout from 6:22  to 5:39 pace for just over 8 miles.  0.25 mile cooldown to finish 9.7 miles in an hour for a 6:11 average pace.  Only run for today due to work conflicts.

Saucony Tangent 1 Miles: 9.70
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.400.000.000.0011.40

7 easy untimed miles with Moxie outside on a nice morning...35 degrees and no wind.  Still can't shake this cough and chest congestion and it is getting old.  My stomach was feeling queasy for the entire run as well this morning but it felt pretty good to be outside after a couple of morings at the gym.  Hopefully another run at lunch today. (Mirage)

4.4 miles at lunch is 33 minutes on a cold, blustery winterish day.  Yuck, this was all that I wanted to run so I cut it short (to get back inside and get warm!).  (Tornado 2)

Runs With Moxie Miles: 7.00Saucony Mirage 1 2011 Miles: 7.00Saucony Tornado 2 2011 Miles: 4.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.009.000.000.0010.00

I had a hard time getting up this morning, my stomach was hurting a little bit and the wind was blowing VERY hard outside...but somehow I made it to the gym.

10 miles in 1:02:50 (6:17 average).  1 mile wu, 8 mile progression run starting at 6:22 up to 5:56 pace), 1 mile back at easy MP (6:22) with the last 0.1M at 5:21 pace.  Overall a pretty good run considering how I felt when I started out.   Saw Marlin, Deborah and Andrea there...always good to see great friends!

Saucony Tangent 1 Miles: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

6am...3 miles with Moxie, then I drop her off and home to head to the corner to meet any runners from our group.  Only Craig shows up on this cold and slightly windy day.  Craig and I run 8 miles together down an extended Sunnyside run to Ammon Road and back.  Finish off back home for 12 miles in 1:32.  Overall a good easy run, nice to be outside rather than on the TM even though the wind did have some bite to it.  

Runs With Moxie Miles: 3.00Saucony Xodus 2011 Miles: 12.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

We were up really late last night at a party for friends who are moving away and Kami's folks rolled into town last night.  So, when I finally got up this morning and saw it was 12 degrees and my father in-law was up for a cup of coffee, I decided to skip the run before church.

After church, it was nice weather outside (35 degrees, calm, partly cloudy) but I was not motivated and Kami asked that I just chill and watch a movie and catch up with her parents.  Sounded like a good idea to me...a nice rest day!

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.352.000.000.0013.35

4:30am...7 easy untimed miles with Moxie on a nice morning for a run, 23 degrees and no wind.  Just nice and easy...almost didn't get out of bed, then almost went to the gym but decided outside with the dog was the best idea.  (Tornado)

6.35 miles in 46 minutes at lunch.  Ran the Pancheri loop and did about 2 miles of MP fartleks.  A  good run on a nice day (35 degrees and calm).  (Mirage)

Runs With Moxie Miles: 7.00Saucony Mirage 1 2011 Miles: 6.35Saucony Tornado 2 2011 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

I just couldn't get out of bed this morning.  When I did get up, I had an ache in my right shin and my stomach was upset, so I went back to sleep for 1.5 hours and wil try to get a run in at lunch and/or after work.  I hope to get out because the weather is actually not bad for a run!

No lunch run due to conflicts...maybe after work.  It warmed up a bit, but the wind kicked up too...maybe no run at lunch was for the best!

5 miles in 35:30 with Moxie after work in cool but good weather (42 degrees, light wind).  

Saucony Tangent 1 Miles: 5.00Runs With Moxie Miles: 5.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.006.500.500.0015.00

I am having a hard time getting motivated to get up early and run this week.  Today I barely rolled out of bed, had a bit of a stomach ache and nearly bagged the run again...but I forced myself to go the gym.  If I needed to stop, I could any time there. 

1 mile wu at 7:00 pace, then 7 miles at MP progression, from 6:15 to 5:46 pace with 2 0.25M pickups at 5:27 to finish mile 7 and mile 8.  Overall 8 miles in 49:15 for a solid run that I really didn't think I would get done this morning.  Saw Marlin and Mauri which is always a good way to start the day! (Launch)

7 miles in 52:25 on a nice day at lunch. Nice and easy run around the greenbelt and two loops of Freeman Park.  (Mirage)

Brooks Launch 2010 Black Miles: 8.00Saucony Mirage 1 2011 Miles: 7.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Slept in today and got the turkey and fixin's going then went out for a run on a beautiful day...sunshine, no wind and WARM!  1.2 miles with Justin then Curt and Idropped him off at home and continued on for a nice easy run with great conversation for about and 4.5 miles.  After leaving Curt, I was running home through the neighborhood and ran into Chelsea and ran with her for about a mile helping her with her form.  Finished off 9 miles in 1:10 for a good Thanksgiving day run.

 Happy Thanksgiving to all on the Blog!

Runs With Moxie Miles: 8.50Saucony Mirage 1 2011 Miles: 9.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.000.000.007.00

Took the day off to spend with family and in-laws.  Slept in and went to the running store for the pancake feed they were putting on...good eats and good folks!

Went out for a harder run with Moxie on a warmish day, but sustained winds of 20-30mph made it a bit tough.  We ran fairly hard and hit 2 good MP miles and finished off 7 miles in 47 minutes  for a 6:42 average. 

Now for a day with the family!  My son and I went to the gym and swam 400m, then our family went to the Museum of Idaho to see the WWII exhibit. 

Runs With Moxie Miles: 7.00Saucony Mirage 1 2011 Miles: 7.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.400.000.000.0011.40

Slept in and went out at 6:30. Met up with Curt and Trevor for a run in 10-12 degrees but calm weather. About 5 miles with Trevor and 10K with Curt, then I ran home to grab Moxie. We ran 4.5 miles together to finish off 11.4 miles in around 1:25. A good run despite the cold.

Went home and then to the gym to do Alana's yoga class with Kami, Curt and Lynette.

Runs With Moxie Miles: 4.50Saucony Tornado 2 2011 Miles: 11.40
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

Moxie and I ran to my parent's house to feed their cat before church.  5.25 miles in 38 minutes in clear, sunny, calm 15 degree weather.  Good start to the day.

Runs With Moxie Miles: 5.25Saucony Tangent 3 2011 Miles: 5.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.600.000.000.0012.60

4:40am...20 degrees and calm.  Good early morning easy 10K run with Moxie.  Just getting the week started.  (Tornado)

6.4 miles in 47:40 on a beautiful day around the greenbelt.  Sunny, 40 degrees and calm...great running conditions.  (Mirage)

Runs With Moxie Miles: 6.20Saucony Mirage 1 2011 Miles: 6.40Saucony Tornado 2 2011 Miles: 6.20
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.256.501.000.259.00

I wanted to do a speed workout today, so I headed to the gym at 4:30.  1M warmup, then a progression run starting at 6:15 and progressing up to 5:49 for 6 miles.  Mile 8 I ran at a 5:30 pace, then recovered for most of the next mile, but finished the last 0.25M of the run at 4:55 pace.  Overall 9 miles in 54:50 (6:05 average) for a good early morning (and today's only) run. 

Brooks Launch 2010 Black Miles: 9.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy untimed miles with Moxie early on a nice morning for a run.  Very tired after a long and late meeting at church last night.  Only run for the day due to work and other commitments.

Runs With Moxie Miles: 6.00Saucony Tornado 2 2011 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
156.0058.7010.500.25225.45
Saucony Tangent 1 Miles: 36.70Runs With Moxie Miles: 85.45Brooks Launch 2010 Black Miles: 58.00Saucony Mirage 1 2011 Miles: 47.50Saucony Xodus 2011 Miles: 19.00Saucony Tornado 2 2011 Miles: 59.00Saucony Tangent 3 2011 Miles: 5.25
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