Philippians 4:13

November 2013

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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: 54.00 Month: 181.25 Year: 1817.30
Runs With Moxie Lifetime Miles: 7498.16
Vibram Five Finger Bikila Lifetime Miles: 132.80
Saucony Xodus 2011 Lifetime Miles: 563.11
Saucony Tangent 4 2014 Lifetime Miles: 425.78
Altra Impulse Lifetime Miles: 774.67
Adiddas Supernova Glide Boost Lifetime Miles: 796.15
Saucony Ride Run Pop Orange Lifetime Miles: 802.94
Guide 8 White 2018 Lifetime Miles: 138.00
Supernova Glide Green 2018 Lifetime Miles: 129.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
216.9039.0018.006.50280.40
Addidas Boost Miles: 57.00Saucony Mirage 2 2013 Miles: 167.00Runs With Moxie Miles: 59.20Saucony Ride 2 2012 Miles: 16.00Saucony Tangent 3 2011 Miles: 35.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.003.001.0010.00

I went to the gym to do  speed workout with Justin...he did awesome!  1 mile easy, then 1000m @ 5:30, 1200m @ 5:24, 1200m @ 5:10, 1600m @4:47, 800m @ 4:17.  A tough workout.  Including recovery and cooldown a total of 6 miles, 5:47 AP.

After dropping off the kids at school, back to the gym for a few more miles.  4 miles in 26:20 running next to and talking with Marlin...glad I went back, loved catching up with him.  Now my hammy is reall tight, no race tomorrow, sorry Lance.  Instead going to watch state XC meet at Freeman Park, first time in IF since 2007.  (Boost)

Addidas Boost Miles: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

Up early for a group run around the greenbelt through SRL with Curt, Marlin and Lynette.  While we we running around the river we ran with Mike Kirk who was in town for the state XC meet (he son is running in it).  Overall 11 miles in 1:27.

Went home and grabbed Justin to go run at the Bill's Bike and Run group run through SRL.  6 miles in 46 minutes.

Then Justin and I went over to watch the state XC meet, watched the 4A and 5A meets.  IF didn't have their best day.  Elijah Armstrong won his third state title in a row with an amazing 15:45 on a hard course.  Fun running day!

Saucony Mirage 2 2013 Miles: 17.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.000.000.006.00

6am...warmer out than I thought it would be but very windy.  Went out with Moxie and ended up doing an easy tempo run.  6 miles in just under 36 minutes...working off some frustration and it felt good to run harder outside for the first time in a while.  Hammy was there but not bad this morning.

Now to watch the NYC marathon live on TV!  Go Meb and Ryan Vail!

Inspirational inteview on Runner's World from Meb about his race and his willingness to keep running and cheering others on.  A great athlete!

Runs With Moxie Miles: 6.00Saucony Mirage 2 2013 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

5:30am..took Moxie out for a run on cool morning. I was just running easy when one of the fast gals in town ran by us on a tempo run, so I had to keep up until our turn around.   Afterwards, got home and took Justin out for a run.  2.5 miles of tempo (just under 7:00 pace) and a total of 5 miles with him in 37 minutes.  So, a 10 mile morning!  (Ride)

Runs With Moxie Miles: 5.00Saucony Ride 2 2012 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.005.000.000.006.00

15 degrees outside and I overslept...off to the gym.  Only had time for a 6 mile progression run in 37:40.  Last minute about 5:30 pace.  Tired and hammy a bit tight.  (Boost)

Addidas Boost Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:30am...7 miles with Moxie on a decent morning outside...31 degrees and a light snow.  Left hammy really tight.  As I left for work the weather was getting worse so I decided not to bring my clothes for a lunch run (plus I am likely busy enough not to get it in). But when I got out on the desert, the weather is beautiful!  Dang.

I was flying solo tonight (wife and son at Confirmation class, daughter at ballet) so after running an errand, I went out for a 4 mile run in 31 minutes on warmish and calm evening.  It is still loud along Sunnyside at 8pm!  That's ok, I wasn't totally alone, my hammy was talking to me! (Mirage)

Runs With Moxie Miles: 7.00Saucony Mirage 2 2013 Miles: 11.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

4:15am...6 slow miles with Moxie on a warm morning with a light rain.  Hammy still tight, trying to get a massage scheduled.  This is getting old.  (Ride)

6 easy miles around the greenbelt at lunch on a warmish day.  Felt ok, hammy there but not as bad.  (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
4.000.005.003.0012.00

It was warm outside, but very windy.  Justin wanted to go to the gym for our speed workout.  1 mile wu, 1200m @ 5:21 pace, 1600 @ 5:13, 1200 @ 5:03, 800m @ 4:55, 800m @ 4:50.  Cooldown.  6 miles total in 34:45.  Justin did a great speed workout too...800/1200/800/800/400 at 5:50ish AP...his first puke workout!

After dropping the kids off at school, Kami and I went back to the gym and I ran another 6 miles in 38 minutes, including mile 5 fast with the last quarter sub 5:00 pace.  I am tired and hungry!  (Boost)

Addidas Boost Miles: 12.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.201.001.000.0017.20

5am...11 miles in 1:24 through SRL and around the greenbelt with Curt and Lynette on a nice morning.  Now off to a swim meet for my daughter and a run later today with Justin.  (Boost)

Went for a run with Justin and Moxie through SRL on a beautiful afternoon after homework and housework.  Easy to start, then Justin wanted to do fartlek's...I had a hard time keeping up with him!  He hit sub 5:30 pace during the last kick of most of the intervals.  His 5K split back was between 20:30 and 21 minutes for a negative split 10K!  10K total in 47 minutes.  (Tangent)

Runs With Moxie Miles: 6.20Saucony Tangent 3 2011 Miles: 6.20Addidas Boost Miles: 11.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles with Moxie in 36:40 on a beautful day after church and before going to Marlin's 50th Birthday party...surpise!   A good day.  (Tangent)

Runs With Moxie Miles: 5.00Saucony Tangent 3 2011 Miles: 5.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Starting to come down with a cold.  A day of travel,so I missed my chance to get out before and early flight.  Once we got to the hotel, I was tired and felt iffy plus it was just not nice outside (cold, windy, snowy)...skipping the run today to just chill at the hotel.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Still not feeling the best this morning, so I slept in a bit and skipped the run before a day of meetings.  Got back to the hotel at a decent hour and went out for a longish run.  Ran straight out Common Rd. from the hotel through Roseville and back with a loop around the City building.  A total of 12 miles in 1:28 on a cool and windy day.  Going out was nice, coming back was tougher and colder straight into a 15 mph wind in 34 degrees.  (Mirage)

Saucony Mirage 2 2013 Miles: 12.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

5:30am...6 easy untimed miles out Common Rd on a cold (21 degrees) but calm morning. Another lond day of meetings.

5 miles in 38 minutes down Common Rd and back after a long day of meetings.  Cold and windy.(Mirage)

Saucony Mirage 2 2013 Miles: 11.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

5:15am...5 easy miles on a cool and windy morning before another day of meetings.

Got done a bit early today with meetings.  All the rest of my group was able to switch flights to one leaving today, not me.  Ran 12 miles from the hotel out Wick Rd to Taylor then around the lake at Grace Lake Center and back on a sunny but cool and windy day in 1:31.  Stomach a bit upset but got it done.  I can't wait to get home tomorrow. (Mirage)

Saucony Mirage 2 2013 Miles: 17.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.000.004.25

4.25 miles out on Wick Rd early before my flight home.  Warmer run, untimed and slow in the dark.  (Mirage)

Tired from traveling but did get in a massage today which I hope will help the hammy tightness.

Saucony Mirage 2 2013 Miles: 4.25
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.005.000.0012.00

It was cold, snowy and windy outside so we decided to hit the gym this morning.  I ran with Curt, Lynette and Marlin and had lots of fun talking during the workout.  A good progression run this morning starting easy for a few miles, then working up through MP and into a 4 mile hard tempo (between 5:49 to 4:57) for miles 6-10.  I did 2 quarters at 4:17 and cooldown down for a 12 mile run in 1:14.

A good run considering that I almost didn't go because of this cold I am still battling...it may be a very low key weekend after our church meeting this morning.

Saucony Tangent 3 2011 Miles: 12.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today.  Sick and spent most the day in bed.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Still sickly, I am stayin home from work to try to get over this nasty cold.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

4:30am...7 untimed miles with Moxie on a warmer and mostly calm morning.  Good to be feeling well enough to get out and run.  Hammy did not hurt at all either.  (Boost)

Runs With Moxie Miles: 7.00Addidas Boost Miles: 7.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.203.001.250.2512.70

Went to the gym with Kami and Justin.  We did a tempo run today.  1M wu, 4M tempo progession (6:00 to 5:27).  During last mile cd, I did a fast quarter at 4:17.  Overall 10K in 37:40.  (Tangent)

6.5 miles at lunch on a warm but windy and rainy day.  Ran to the store and met Gray for a run back to the park.  Nice to get a run in with him and have a good chat.  Nice and easy for this run.  (Mirage)

My family were all at activities tonight, so I went to the gym for a weight workout.  Wow, was the gym weight area packed!  Felt good to do this again...been a long time since a harder workout.

Saucony Tangent 3 2011 Miles: 6.20Saucony Mirage 2 2013 Miles: 6.50
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.253.001.000.0011.25

Went to the gym a bit late and run an easy 6 mile progresssion run in 38+ minutes.  Ran next to Lynette, Andrea  and Deborah...lots of tough times right now.  My old Tangents are due to be retired as when I run in them I get an abrasion on a toe on my left foot.  Too bad, love these shoes just not this pair.  I have one pair left (Tangent 4) for upcoming marathons.  (Tangent)

5.25 miles at lunch on a cold and windy day.  5 loops around Freeman Park and to and from the office.  (Mirage)

Saucony Tangent 3 2011 Miles: 6.00Saucony Mirage 2 2013 Miles: 5.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.001.752.2511.00

Went to the gym with Kami and Justin and ran a speed workout with Justin.  4x1200m (paces: 5:27, 5:18, 5:11, 5:07) then a 1600m at 4:57 pace.  Warmup, recovery and cooldown for 7 miles in 41:20.  Justin did great on his workout and finished a 10K in 41:44 including easy miles!

After getting the kids ready for school, went back to the gym for a mostly easy run of 4 miles in 26:30.  (Boost)

Addidas Boost Miles: 11.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.0010.000.000.0016.00

6am...13 degrees outside so I went to the gym.  Saw most of the group this moring...Curt, Marlin, Lynette, Andrea, Rocky, Mauri, Nick, Justin, Kami all there.  16 miles in 1:43 (6:27 AP).  Now I am very hungry!  (Mirage)

Saucony Mirage 2 2013 Miles: 16.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today.  Too busy with Church and family stuff and had a good day.  Praise God!

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

I just could not get out of bed this morning...tired.  I will try to go longer at lunch today.

8.25 miles at lunch on a nice day.  About 4 miles with Dan.  (Mirage)

Saucony Mirage 2 2013 Miles: 8.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Another day where I just did not feel well enough to get up for a run.  Achy, stomach upset, tired.  I think I am need of some down time.

5 miles in 37 minutes on a crisp, calm and sunny day on the desert.  (Mirage)

Saucony Mirage 2 2013 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

4:45am...5 easy untimed miles with Moxie on a cool morning.  At least I got out the door this morning.  (Ride)

6.25 miles on a nice day at lunch.  Ran a few miles with Dan then on to the running store then back to the office.  A good midday run.  Too bad the rest of the day went to crap. (Mirage)

Runs With Moxie Miles: 5.00Saucony Ride 2 2012 Miles: 5.00Saucony Mirage 2 2013 Miles: 6.25
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

A good day of running.  I got out early for an easy 3 miles with Moxie then I met a group including Curt, Alana and Gama for  more through SRL.  A total of 9 miles in 1:07.

I came home and grabbed Justin and we went to the Run to Feed the Hungry and saw lots of friends.  I paced him in the 10K and we finished in 43:55.  Justin was the second person under 20 to finish (behind a HS senior) and was in the top 20 overall!!  With the warmup about 7 miles.   (Boost)

I feel like I definitely earned the dinner today, including an extra pie of piece and glass of wine!

Happy Thanksgiving to the FRB!

Runs With Moxie Miles: 3.00Saucony Mirage 2 2013 Miles: 16.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

We slept in this morning after a late night yesterday.  We went to the gym and I played with the kids in the pool while Kami exercised.  In the early afternoon I took the kids and the dog out for a run...in shorts!  1 mile with Katelyn and Moxie, then Justin and I ran to Bill's Bike and Run to say hi to Gray then ran home.  We did a total of 7.25 miles having a gret time chatting and enjoying the beautiful fall day.  (Mirage)

Runs With Moxie Miles: 1.00Saucony Mirage 2 2013 Miles: 7.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

6:30am...8 miles with Curt and Moxie around the greenbelt.  Dropped off Moxie and grabbed Justin and we ran 4.25 miles with the group at the store.  A nice morning for a run.  (Mirage)

Runs With Moxie Miles: 8.00Saucony Mirage 2 2013 Miles: 12.25
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
216.9039.0018.006.50280.40
Addidas Boost Miles: 57.00Saucony Mirage 2 2013 Miles: 167.00Runs With Moxie Miles: 59.20Saucony Ride 2 2012 Miles: 16.00Saucony Tangent 3 2011 Miles: 35.40
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