Philippians 4:13

November 2012

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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 24 years with two children (18 and 15).

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: 76.20 Month: 193.95 Year: 193.95
Runs With Moxie Lifetime Miles: 6891.91
Vibram Five Finger Bikila Lifetime Miles: 132.80
Saucony Xodus 2011 Lifetime Miles: 557.11
Saucony Tangent 4 2014 Lifetime Miles: 336.53
Altra Impulse Lifetime Miles: 706.17
Saucony Guide 7 2016 Lifetime Miles: 983.01
Saucony Guide 8 Blue 2017 Lifetime Miles: 566.26
Adiddas Supernova Glide Boost Lifetime Miles: 494.40
Mirage 2 Red 2017 Lifetime Miles: 521.37
Saucony Ride Run Pop Orange Lifetime Miles: 504.94
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
217.2546.0520.105.00288.40
Saucony Cortana Miles: 22.65Saucony Kinvara 2010 Miles: 87.20Runs With Moxie Miles: 58.60Saucony Ride 2 2012 Miles: 122.95Saucony Fastwitch 5 Miles: 48.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.350.000.006.35

I was tired and my legs and foot was a bit sore this morning so I decided to skip the early run and sleep in for a bit longer.  I will run at lunch and after work with Justin today.

6.35 miles in 44:13 (6:58 avg.) around the greenbelt on a nice day at lunch.  Easy progression from 7:30ish to 6:20ish pace.  Legs feeling much better than at 0430 this morning.  (Cortana)

Saucony Cortana Miles: 6.35
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.501.007.000.5018.00

Got to the gym at 4:30am for a speedwork day.  I saw Marlin who was already 8 miles into his run...now he is an early riser!

Long speed interval day.  1 mile easy, 2 miles at tempo (5:45, 5:42), 1 mile easy, 2 mile tempo (5:35, 5:33), 1 mile easy, 2 mile tempo (5:30, 5:27), 1 mile easy, 1 mile tempo (5:00).  11 miles in 1:05 (5:55 avg).  My wife and son showed up and I ran next to my son for a couple more miles (6:30 avg.).  A total of 13 miles in 1:18 (6:00 avg) this morning...my legs are tired! 

Kami convinced me to go back to the gym after dropping off the kids when she was going to  workout on the elliptical.  5 miles in 31:20 with 2x0.25M at 4:17 pace.  Now I need to eat and take a nap!  18 miles on a TM today...nuts!  (Kinvara)

Saucony Kinvara 2010 Miles: 18.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Met the group (Andrea, Curt, David, Bill, Lynette, Evan) at the corner for a run on a cool but calm morning.  I ran nice and easy with Andrea and Lynette for most of the run having fun catching up with the ladies since I haven't really had to a chance to see them much lately.  I ran 12 miles in 1:34ish for a nice easy run on fried legs from yesterday's workout.

I went back out for 2 miles with Justin and Moxie after his buddies were no shows at their group run.  Total time of around 17 minutes.

Runs With Moxie Miles: 2.00Saucony Ride 2 2012 Miles: 14.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

10K in 47:15 with Moxie on a nice morning for a run.  Had to make and emergency pitstop, then I felt much better. (Fastwitch)

The kids were at a cantata practice and my wife went to the gym after church, so I went out for a run on a glorious afternoon.  I ran 5 miles into SRL and back in 37 minutes and met up with my buddy Jim whom I haven't seen since he retired.  Man, am I jealous!  (Kinvara)

Saucony Kinvara 2010 Miles: 5.00Runs With Moxie Miles: 6.20Saucony Fastwitch 5 Miles: 6.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4:30am...6 easy untimed miles with Moxie on a nice morning for a run.  (Ride)

Runs With Moxie Miles: 6.00Saucony Ride 2 2012 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today.  Early flight out, long day of travel.  After arriving at the hotel, spent time with the guys then we had a dinner meeting.  So a day off (as I anticipated but hoped to squeeze a run in).

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5 miles in 33 minutes on the hotel TM early before meetings.  I would have gone outside but it was a bit chilly, rainy and I really had not got the lay of the land yesterday in the light of day.  Hot in the workout room and unmotivated.  Hope to get an afternoon run in later after meetings.

5 miles outside in 35 minutes.  Ran after our meetings and lunch and after checking into the hotel near the airport.  It was cool, windy and rainy but nicer than being inside again.  Heading home tomorrow.

Saucony Fastwitch 5 Miles: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.204.000.001.0011.20

10K in 40:30 on the TM in the hotel.  Actually a pretty nice workout facility and it was cold and windy outside and I didn't know the area very well in the dark.   (Fastwitch)

After getting home, Kami, Justin and I went to the gym for a workout.  Justin ran on the TM next to me.  I ran 5 miles in 29:30 with the last quarter of each mile at 4:17 pace.  Glad to be home.  (Kinvara)

Saucony Kinvara 2010 Miles: 5.00Saucony Fastwitch 5 Miles: 6.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.008.000.000.0012.00

4:30am...7 miles on the TM in 44 minutes as a progression run.  Ran next to Marlin which is always a pleasure.  (Kinvara)

5 miles in 38 minutes at lunch.  Ran around the greenbelt on cold, windy, wintery day.  Temp felt like 25 degrees with the wind, not ready for the cold. Looking like the TM is going to become more common for this old body.  (Cortana)

Saucony Kinvara 2010 Miles: 7.00Saucony Cortana Miles: 5.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.002.000.000.0014.00

6:15am...12 mile run in 1:32:30 outside in the cold and wind.  Started off with Andrea, Curt, David, Evan and Lynette.  We ran down Sunnyside, over the freeway to Bellin, up to Pancheri then back through SRL.  About 10 miles, mostly running with Curt.  Threw in a couple of faster miles.  Glad I got outside instead of running this on the TM. 

2 miles with Moxie to get her out for a run.  Ran after taking Katelyn to ballet, having a bite to eat and when Kami and Justin went to the gym.  (Ride)

Saucony Ride 2 2012 Miles: 14.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I took the day off today.  Church then family time spent playing board games, watching movies and looking at family pictures.  A really good rest day.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.007.004.002.0017.00

11 miles at the gym in 67 minutes (6:05 average).  I ran next to Marlin and chatted for most of the run.  I ran a progression run starting with a couple of easy miles, then started at slow MP up to MP for a few mile, then about 5:35 pace for miles 8 and 9, then mile 10 was an average 4:50 (progressed from 4:57 to 4:17).  Easier last mile with the last quarter at 4:17.  A really good run on my holiday day off. 

Went back to the gym with Kami after dropping off the kids at school for another run.  6 miles total in 36:15.  Easy first mile then into progression during each subsequent mile:  0.25M at 5:30, 0.5M at 5:18, 0.75M at 5:00, 0.5M at 4:17.  Hit 5 mile mark at 29:30.  Ended with a really easy mile.  I am tired and hungry now.  (Kinvara) 

Saucony Kinvara 2010 Miles: 17.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

An early and easy 10K at the gym in 41:55.  Legs are sore from yesterday's workout.  (Fastwitch)

6 miles in 44:15, out and back on Common Road from the hotel and a cool and overcast afternoon.  Good to get outside after a day of traveling. (Ride)

Saucony Fastwitch 5 Miles: 6.20Saucony Ride 2 2012 Miles: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

4:30am...5.25 miles in 35 minutes on the hotel TM.  Cold and dark outside and my legs are still a bit sore.  Early and short due to early meetings today.  12 hours of meetings today, no second run, too tired and hungry (and thirsty!).

Saucony Ride 2 2012 Miles: 5.25
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I decided to sleep in and go for a run after our meetings today.   I got out after getting to our hotel and ran 10 miles in 1:08:20 down Wick Road on  a nice afternoon.  Heading home in the morning. (Ride)

Saucony Ride 2 2012 Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I had an early flight so I had too hard a time gettting up for a run before flying home.  I may try to get one in this afternoon.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.250.000.000.0016.25

6am with the group for an outside run.  I ran 11 miles with David having some great conversation.  I was having some lower leg issues and couldn't run as fast as I wanted so we just took it easy.  Met up with the rest of the group at the corner and ran a bit with them.  Overall 13.25 miles in 1:36 (easy 7:16 average).

I went back out with Justin and Moxie a bit later for 3 fun easy miles together.  A good day of running despite having a chronic headache since Wednesday. 

A day with the family and doing a few chores around the house is now on tap.

Runs With Moxie Miles: 3.00Saucony Ride 2 2012 Miles: 16.25
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.450.000.000.0010.45

10K before church with Moxie on a warmer and wet morning, just easy. 

Back out for 4.25 miles more in 33 minutes.  Headache and bad mood, but the run did not help.

Runs With Moxie Miles: 6.20Saucony Ride 2 2012 Miles: 10.45
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.004.800.000.5010.30

Headache and my neck still hurts, so I slept in and almost did not make it to work today.  This really sucks.

6.3 miles at lunch (7:38, 7:28, 7:12, 6:38, 6:28, 6:49, 1:57) in 44:06 (7:00 avg).  (Cortana)

4 miles at the gym after work with Justin and Kami.  I ran next to Gary and talked to Marlin as well.  4 miles in 24:30 with 2 quarters at sub-5:00 pace (4:52, 4:17).   A good easy run with my son who did 3 miles in 24:30.  (Kinvara)

Saucony Kinvara 2010 Miles: 4.00Saucony Cortana Miles: 6.30
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.003.001.000.0010.00

Overslept a bit but still made it outside on a very nice morning for a run, nearly 50 degrees and just a light breeze.  6 untimed easy miles with Moxie.  (Fastwitch)

4 miles after work with Justin at the gym.  1 mile at 6:15ish, 2 at goal MP (5:55-6:00), 1 mile at 4:55.  Overall 4 miles in 23:14 (5:48 avg).  Good run.  (Kinvara)

Saucony Kinvara 2010 Miles: 4.00Runs With Moxie Miles: 6.00Saucony Fastwitch 5 Miles: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.001.000.0011.00

4:30am...6 easy untimed miles outside with Moxie on a nice morning...43 degrees and no wind.  Just nice and easy. (Fastwitch)

I received a comp entry into a winter marathon that my buddy Marlin has been urging me to run (Lost Dutchman), plus we have friends nearby to stay with so now I need to check on flights and if the family wants to go to Arizona in February.

5 miles at the gym after work.  1 mile easy, 3 miles at slow MP, 1 mile at tempo (5:00).  Overall 5 miles in 31 minutes for a good work.  Pacing my son in the local turkey trot 5K in the morning...supposed to be cold and snowy!  (Kinvara)

Saucony Kinvara 2010 Miles: 5.00Runs With Moxie Miles: 6.00Saucony Fastwitch 5 Miles: 6.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

I paced my son in the local turkey troy/food bank run.  He did great finishing the 3.6 mile course in 27:14.  We ran a 1 mile warmup, the race, ran back to the truck the long way then I went out for a run after getting home.  A total of 9 miles for the day.  Good times with lots of friends at the race!

Saucony Ride 2 2012 Miles: 9.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles in 1:17:40 with Curt on a cold but nice morning for a run! 

Saucony Ride 2 2012 Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

2 miles with Moxie before meeting the group for a run.  Curt, Craig, Lynette and Deborah showed up and I ended up running with Craig for most of the run around the greenbelt, through Freeman Park and back for 11 miles.  Finished up back to home for 14 miles in 1:44.  Good time with good friends, though the pace felt harder than it should have...but at least I got it done.  Went back out for 2 miles with Justin and Moxie for a nice run...that was fun!

Runs With Moxie Miles: 4.00Saucony Ride 2 2012 Miles: 16.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Curt and I planned on going out early, but when I got up it was raining, cold and windy so I bailed and instead watched a movie with my wife. 

We put up the Christmas decorations today, played some games and got the kids ready to go back to school after a week off.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

I was planning on a gym workout but when I got up and saw the weather was good outside, I decided to take Moxie out for an early run.  10K untimed but around 45 minutes in cool (26 degrees) but nice weather.  I saw 3 other runners and used one as a rabbit to get our pace up a bit for the second half.  I will try to get out again at lunch today.  (Kinvara)

5 miles at lunch in 38 minutes, it felt cold at this time than at 4:30 in the morning.  It was still a nice day for a run considering it is Nov. 26!  (Cortana)

Saucony Kinvara 2010 Miles: 6.20Runs With Moxie Miles: 6.20Saucony Cortana Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.001.903.101.008.00

4:15am at the gym for a speed workout.  This was a hard one to get up for, it took 2 miles of easy running before I convinced myself I was ready for the speed part (plus some pep talk from Marlin running hills next to me). 

3.1 miles in 17:10.  0.9 miles at recovery then into a 1 mile quick mile at 4:55.  Cooled down with a 1 mile MP progression from 6:27 to 5:56.  Overall 8 miles in 47:40 (5:58 average pace). 

Probably my only run for today due to work and other commitments. 

Saucony Kinvara 2010 Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.006.000.000.008.00

An early run on the TM at the gym.  2 miles easy, 6 miles at MP for a total of 8 miles in 50:45 (6:21 average).  I was tired again this morning but was able to get in a decent run, only one for today.  (Fastwitch)

Saucony Fastwitch 5 Miles: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

My alarm went off, I got up (eventually) and even got my running gear on...then every fiber of my body said go back to bed and I succumbed!  I will try to get out later today if work and evening activities allow to take advantage of the last good weather day projected for a while.

7 miles in 50:35 for nice easy run in the afternoon in beautfiul running weather.  With this run it is official, I have now run 24,901 miles since the beginning of 2005 which have been tracked and logged (no estimates in this figure as in my Jan. 18, 2012 milestone)...I have actually logged the circumference of the earth.  This is a total of 2,889 days!  No wonder I was tired this morning!  (Fastwitch)

Runs With Moxie Miles: 7.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.004.000.0014.00

4:15am...6 easy untimed miles with Moxie on a nice morning before the rain comes today.  (Ride)

I went to the gym after dropping off the kids at school.  Speedwork...6x0.5M pluse 1 mile at goal 5k pace.  Paces for intervals: 5:00, 5:00, 5:00, 4:57, 4:55, 4:50.  5:07 for the 1 mile.  Overall 8 miles in 45:30 (5:41 avg. pace).  (Kinvara)

Saucony Kinvara 2010 Miles: 8.00Runs With Moxie Miles: 6.00Saucony Ride 2 2012 Miles: 6.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
217.2546.0520.105.00288.40
Saucony Cortana Miles: 22.65Saucony Kinvara 2010 Miles: 87.20Runs With Moxie Miles: 58.60Saucony Ride 2 2012 Miles: 122.95Saucony Fastwitch 5 Miles: 48.60
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