Philippians 4:13

December 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: 75.50 Month: 195.50 Year: 1028.95
Runs With Moxie Lifetime Miles: 7170.16
Vibram Five Finger Bikila Lifetime Miles: 132.80
Saucony Xodus 2011 Lifetime Miles: 563.11
Saucony Tangent 4 2014 Lifetime Miles: 336.53
Altra Impulse Lifetime Miles: 750.67
Saucony Guide 7 2016 Lifetime Miles: 1085.76
Saucony Guide 8 Blue 2017 Lifetime Miles: 718.26
Adiddas Supernova Glide Boost Lifetime Miles: 688.15
Mirage 2 Red 2017 Lifetime Miles: 670.12
Saucony Ride Run Pop Orange Lifetime Miles: 655.19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
155.2062.9524.102.00244.25
Runs With Moxie Miles: 61.40Saucony Fastwitch 5 Miles: 12.25Saucony Ride 2 2012 Miles: 44.00Saucony Kinvara 2010 Miles: 6.20Saucony Cortana Miles: 30.20Saucony Cortana Black 2012 Miles: 50.85Saucony Mirage 2 Black 2012 Miles: 74.75Saucony Xodus 2011 Miles: 20.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

6:00am...7 easy untimed miles with Moxie in nice weather...38 degrees, no wind or rain.  Got done just before the rain started...should be interesting for the 5k later this morning.  (Ride)

I paced my son in the Christmas Gift 5k, it didn't go as he wanted but he pushed through his issues and finished...on a really nice day for a run afterall!  A total of 4.25 miles between the race and the warm up.  (Fastwitch)

Runs With Moxie Miles: 7.00Saucony Fastwitch 5 Miles: 4.25Saucony Ride 2 2012 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.101.004.100.006.20

The weather was nasty outside so Kami and I went to the gym after church.  1 mile wu, 5K in 16:10 (5:13 average) for the workout I didn't get yesterday. Recovery, 1 mile at 5:13 then a cool down. 10K in 35:20 for an overall average of 5:42.  (Kinvara)

Saucony Kinvara 2010 Miles: 6.20
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.007.000.000.0013.00

4:30am...an easier workout at the gym.  I was right about freezing and windy outside and with the rain yesterday I was worried about black ice outside.

1 mile wu, 7 miles at easy MP.  Oveall 8 miles in 50:30 for a 6:19 average pace.  (Fastwitch)

About time to retire 3 pairs of shoes...ouch. 

5 easy miles at lunch in 36 minutes on a nice day for a run...a bit cool but sunny and only a light breeze, still shorts weather! (Cortana)

Saucony Cortana Miles: 5.00Saucony Fastwitch 5 Miles: 8.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.200.000.006.20

4:30am...fighting the beginning of a head cold so I decided to hit the gym rather than outside this morning.  10K in 40 minutes for an easy run.  (Cortana Black)

I retired my Kinvara and Fastwitch yesterday, they were really showing the mileage in feel and wear. 

Saucony Cortana Black 2012 Miles: 6.20
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today, sick at home with a bad cold...headache, upset stomach, chills and bodyaches.  Ugh.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.200.000.000.0010.20

4:30am...10K at the gym in just under 41 minutes.  Feeling much better than yesterday but wanted to have options to stop depending on how I felt (wanted to at least make 5 miles, was in question early).  (Mirage Black)

4 miles with Moxie after work in 26 minutes for a nice easy outdoor run.  This run takes Moxie over 2000 miles of running with me since we got her just over 2 years ago...she is a running dog!  (Cortana white)

A busy day today, I will see if I feel good enough and can fit in a second run.  Giving a clinic with Gray tonight at the running store on winter running tips.

Runs With Moxie Miles: 4.00Saucony Cortana Miles: 4.00Saucony Mirage 2 Black 2012 Miles: 6.20
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.200.000.006.20

A 10K on the TM at the gym in 40 minutes.  Slower start, finished at easy MP.  Ran next to Marlin, Rex and Lynette for good times with good friends.  (Mirage)

Saucony Mirage 2 Black 2012 Miles: 6.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

3 miles with Moxie then dropped her off to see if any of the group was meeting.  Ran another 8 miles solo but saw Lynette and Andrea out.  Cold, slow and unmotivated run this morning.  11 miles in 1:25. 

Runs With Moxie Miles: 3.00Saucony Ride 2 2012 Miles: 11.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

A 10K in 46:30 with Curt and Moxie on a sunny but cool afternoon.  We went out after church where the kids performed in the annual Christmas cantata..."Name above all Names" was the theme this year and it was great!  (Cortana Black)

Runs With Moxie Miles: 6.20Saucony Cortana Black 2012 Miles: 6.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.005.250.000.006.25

4:30am...hill workout this morning.  1 mile easy at a 1.5% incline (normal for my runs) then each mile was successively steeper and faster with the last 0.2 back at 2% and increasing the speed a click to be the base pace for the next mile.  Inclines: 3-4%, 4.5-5.5%, 5-6.5%, 6-7%, 4.5-8.5%.  Overall 6.25 miles in 40 minutes (6:24 average).  Have to get to work early for a long day so this is likely my only run.  (Mirage)

I had a chance to go for a run in the evening, but decided to hang out with Justin to celebrate his straight A report card and take him out for a treat!  Great job Justin!

Saucony Mirage 2 Black 2012 Miles: 6.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.002.000.0012.00

4:30am...didn't want to face the cold and slick pathway outside so went to the gym.  2 miles easy, 4 miles at MP, 2 miles at 5:30 or faster.  A total of 8 miles in 48:30 (6:04 avg).  Started to feel a hot spot on the bottom of my left foot at the end of the run, still trying to really get used to the Cortana's.  (Cortana black)

4 untimed miles with Moxie after work. (Old Cortana)

Runs With Moxie Miles: 4.00Saucony Cortana Miles: 4.00Saucony Cortana Black 2012 Miles: 8.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

4:30am...7 untimed easy miles with Moxie on a nice morning for a run...32 degrees and no wind.  Good to get back outside for an early run, I have been wimping out lately in my old age. (Ride)

Runs With Moxie Miles: 7.00Saucony Ride 2 2012 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.002.751.001.2518.00

Deja Vu, a duplicate of yesterday...same time, same distance, same temp, etc.  7 untimed early miles with Moxie, just getting it in. I hope to get another run in after work.  (Ride)

Too nice outside not to run at lunch.  I went outside to get some air and saw how nice it was (I have an office with no windows) after having a snack and decided to run anyway.  I ran a greenbelt loop of 5 miles in 35:30...wearing split shorts and a short sleeve shirt (only clothers I packed for a gym workout after work) as it was 42 degrees, sunshine and no wind!  Awesome December running weather.  (Old Cortana)

I went to the gym with Kami after work and after dropping kids off at swimming practice...speedwork.  1 mile wu, 2x0.5M @ 4:17 pace, 1x0.25M @4:17 pace, 1M @ 5:00 pace, recovery in between.  The last 1.75 miles were a progression from slow MP to low threshold.  Overall 6 miles in 33:40, overall average of 5:36.  I had to change TM in the middle of the first interval as it gave up and would not come back even to MP!  (Cortana Black)

Runs With Moxie Miles: 7.00Saucony Cortana Miles: 5.00Saucony Ride 2 2012 Miles: 7.00Saucony Cortana Black 2012 Miles: 6.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

I slept in and went to the gym for a run as I was a bit sore and tired from yeterday's runs.  I ended up doing what I hoped to do, 10 mile progression run in 1:03:40 (6:22 average).  It was nice enough outside I just wasn't up for bundling up a bit and wanted the option of ending the run early if necessary and to force myself to try the progression.

Now for a day off and chores to get done for the holiday (wrapping gifts, christmas cards, etc.).

Saucony Mirage 2 Black 2012 Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 easy miles on a nice morning for a run, good temps, light breeze and most of all good company.  A bit icy on the roads/paths from the light snow last night but good to have some white in December.  2 miles with David, then he took off a bit faster after we picked up Andrea and she and I ran the rest together having some great conversation and catching up since we haven't really run together in a while.  Sunnyside to Hitt to John Adams back to Boulevard and home.  Good easy run with good friends.

A buddy of mine and I are taking the boys out to a movie this afternoon for a "guys" time, should be fun!

Saucony Ride 2 2012 Miles: 12.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 easy miles with Curt in 56:40.  A wintery run (finally) in a fresh covering of snow, a bit of wind and decent temps.  Great to get out with a good friend on a snowy day.  (Xodus)

Saucony Xodus 2011 Miles: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.004.201.000.006.20

I did not sleep well last night so I skipped my morning run and will go later today.

10K at the gym after work as a progression run in 37:25.  1 mile easy, progression from 6:18 to 5:39 pace.  Last mile 5:03, then 0.2 mile cooldown.  Pretty easy and good run today after a slower day at work, but no chance to run at lunch.  (Old Cortana)

Saucony Cortana Miles: 6.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.001.000.007.00

4:30am...7 miles on the TM at the gym in 44:50 (6:24 average).  Started slow as I was really tired, then progressed up to MP and the last mile was sub-6:00 (last quarter was at 5:00 pace).  Only run today due to work commitments and my wife's company Christmas Party tonight.  (Mirage)

Saucony Mirage 2 Black 2012 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.000.000.007.00

4:30am...7 miles on the TM at the gym in 45:30.  Hard time getting up and harder getting going at the gym, nearly stopped after the first mile.  Got it done.  (Mirage)

Saucony Mirage 2 Black 2012 Miles: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.201.000.000.006.20

I felt like crap this morning so I slept in and skipped the run.  I might go this evening after work while the kids are at swimming team practice.

10K in 42:25 after work with Moxie on a cool but nice evening for a run.  Calves and achilles tight during the second half of this run, likely due to the temps and the shoes.  (Cortana Black)

Runs With Moxie Miles: 6.20Saucony Cortana Black 2012 Miles: 6.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.002.000.0014.00

4:15am...early run on the TM at the gym as it was 9 degrees outside.  2 miles easy, 4 mile progression through MP range, 2 miles at sub 5:45 pace.  8 miles in 49 minutes (6:07 average).  (Mirage Black)

Lots of craziness with the schools today with this end of the world crap...threats of violence and issues that are scaring kids and parents.  Extra police in SE Idaho schools, schools cancelled in some areas in north Idaho...our kids should not have to deal with this stuff!

6 miles at lunch in 44 minutes around the greenbelt and and extra lap of the park.  Beautiful December day for a run! (Old Cortana)

Saucony Cortana Miles: 6.00Saucony Mirage 2 Black 2012 Miles: 8.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.005.356.000.7513.10

Too cold outside this morning to want to head out, so I went to the gym with my wife and ran on the TM while she did spinning.  A good workout this morning:

1 mile warmup

3 miles at 5:27

1 mile recovery

2 miles at 5:15

1 mile recovery

1 mile at 4:55

1 mile recovery

0.5M at 4:36

0.5M recovery

0.25M at 4:17

0.75M recovery

1.1 miles at a MP progression up to 5:36 pace.

Overall 13.1 miles in 1:15 for a 5:43 average.  Now I am hungry! (Mirage)

Saucony Mirage 2 Black 2012 Miles: 13.10
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

6:30am...8 easy miles with Moxie.   Started off really nice at about 30 degrees with a light breeze, but by the last mile it was a run in a stinging snow storm.  A bit of a sour stomach from the holiday cheer last night at a neighbors party, but still good to get out.  Good to have some white covering for Christmas, finally.  (Cortana Black)

Runs With Moxie Miles: 8.00Saucony Cortana Black 2012 Miles: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

A fresh layer of 2 inches of snow this morning!  Warmed up for my run by shoveling the driveway for about 45 minutes, then met Andrea, Craig and Curt at the corner.  It was a great morning for a run...warm, calm and fresh new snow to run in.  We ran as a group for about 6 miles, then Craig and I xtended out a bit and I finished off the last part solo for a 10 mile run in 1:20.

Craig and I had a reaffirmation of the human (Driver) spirit this morning.  As we were crossing an intersection a truck nearly clipped Craig as it came up to make a left hand turn, mostly sliding on the icy roads.  As we ran it the guy backed up and turned right to come up besides us and slowed down, rolled down the window and actually said "I am so sorry for that, forgive me".  We a hearty no problem and Merry Christmas Craig and I continued on in high spirits.  The first time ever a driver had done that and it made up for a year's worth of dealing with inconsiderate drivers.

3 miles with Justin and Moxie after getting home.  Nice run on a great day with my son, pretty cool.

Now for a day to get ready for the holiday (cooking mostly) and having our friend Kory over for dinner as he was going to be all alone for the holiday.

Merry Christmas to the FRB!

Runs With Moxie Miles: 3.00Saucony Xodus 2011 Miles: 13.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Merry Christmas!  No run...a day with the family.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.253.006.000.0010.25

I decided to take the day off afterall and do some early morning shopping with my wife, went to the gym and am now hanging out with my family. 

10.25 miles on the treadmill in 57:30 (5:45 avg).  Easy warmup then into a sub 6:00 progression run through 5 mile mark, mile 5 in sub 5:00 pace.  Eased back to MP, then started to progress again for a sub 5:00 mile at mile 10.  Overall a good run after a horrible night sleep...maybe a nap today.  (Cortana)

Saucony Cortana Black 2012 Miles: 10.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.009.001.000.0011.00

I slept in and went to the gym with Kami while she was doing Boot Camp and I ran a hill workout today.  1 mile warmup, then the following progression of hills and pacing: 1 mile 2%-4% at 6:22, recovery, 1 mile at 3-5% at 6:18, recovery, 1.25 mile at 4-6% at 6:15, recovery, 1.25 mile at 5-7% at 6:18 pace, recovery, progression from 2% to 10% every 100m at 6:07 pace, recovery, 2 miles at sub 6:00 pace, slow MP last mile with last .125M at 4:17.  Overall 11 miles in 68 minutes.

Likely last run of 2012 as I am having a little procedure that will keep me from running for almost a week.  A good last run!

Saucony Mirage 2 Black 2012 Miles: 11.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off to recover.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off to recover.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off to recover.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Slept in before getting to work with no early run.  I will try to get an easy run in after work and before heading to a friends for New Years Eve (6 miles in 47:50 with Moxie on a beautiful afternoon). (ride)

A quick review of my running stats (for my own validation) since I started training for marathons and really tracking mileage in 2005. Prior to 2005, I didn't track mileage and ran at most 3 times a week for about 2-5M each time for the previous 5 years (2000-2004) as I was more focused on weight lifting and tennis in this period. Estimate that I ran about 3,000 miles total prior to making running my central athletic focus in 2005.

Mileage pre 2005: 3,000 miles (est.)

Mileage 2005-2006: 3,878 miles (Coolrunning.com)

Mileage 2007-2011: 17,814 miles (2963-'07, 3706-'08, 3760-'09, 3659-‘10, 3725 - '11)

Mileage to date 2012: 3,468 miles (12/31)

Total lifetime miles: 28,160 miles

 

Runs With Moxie Miles: 6.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
155.2062.9524.102.00244.25
Runs With Moxie Miles: 61.40Saucony Fastwitch 5 Miles: 12.25Saucony Ride 2 2012 Miles: 44.00Saucony Kinvara 2010 Miles: 6.20Saucony Cortana Miles: 30.20Saucony Cortana Black 2012 Miles: 50.85Saucony Mirage 2 Black 2012 Miles: 74.75Saucony Xodus 2011 Miles: 20.00
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