Philippians 4:13

Christmas Gift 5K

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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
144.7563.2123.202.25233.41
Runs With Moxie Miles: 50.25Addidas Boost Miles: 61.35Saucony Tangent 3 2011 Miles: 66.20Saucony Mirage 2 2013 Miles: 34.25Saucony Xodus 2011 Miles: 28.61Saucony Ride 2 2012 Miles: 24.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.000.000.005.25

7:15am...5.25 miles with Moxie on a warm December morning...I ran in shorts!  Met Curt and Andrea out for part of the run an had some good conversation.  (Boost)

Runs With Moxie Miles: 5.25Addidas Boost Miles: 5.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.002.003.000.006.00

6 miles at the gym with Justin this morning...tempo run.  1 mile warmup, 3 mile tempo in 16:15 (5:25 pace), 2 mile cooldown at slow MP.  Overall time of 36 minutes.  (Tangent)

Justin did great finishing his 3 mile tempo in 19:30!

Skipped my lunch run today, it was just too windy to want to battle it.  About to get VERY cold so morning treadmill runs (not sure about lunchtime runs) are on tap.

Saucony Tangent 3 2011 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.000.000.006.00

4:45am...6 miles on the TM at the gym in 39:50...just an easy run on a cold and windy day outside.  (Boost)

Addidas Boost Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.757.000.000.259.00

I just could not get out of bed this morning...tired, sore, stuff head, almost did not go to work.  I will try for a run on the TM at lunch or tonight when the kids are swimming.

4 miles on the TM in 24:09.  Spent half the morning in the dark at work due to power outages in SE Idaho! (Mirage)

5 miles at the gym while the kids were at swim team.  1 mile easy, 3 miles sub 6:00, .75M easy then the last 1/4 at 4:17.  Finished with some stretching then time to pick up the kids.  (Tangent)

Saucony Mirage 2 2013 Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4:30am...6 very easy miles on the TM at the gym since it is so cold outside.  Left hammy aching again a bit, so this was just a slow recovery in 41 minutes.  (Boost)

Been listening to a great Pastor on the radio, Pastor Allistar Begg.  Very uplifting messages with an awesome Scottish accent.  Message for today..."My times are in your hands."

Addidas Boost Miles: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.002.000.0012.00

I slept in a bit and hit the gym for a run...-4 degrees outside.

1 mile wu, 7 miiles at MP with some intervals thrown in.  8 miles in about 50 minutes.  After getting Jutin off to school, went back to the gym for another easy 4 miles in 26:20.  12 miles total for the day.  (Tangent)

Busy day today hosting our church's Pastoral candidate, going out to lunch with my girls and finishing up some Christmas decorating.

Saucony Tangent 3 2011 Miles: 12.00
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Race: Christmas Gift 5K (3.11 Miles) 00:19:31, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.110.000.006.11

Justin and I ran in our friend Gray's Christmas Gift 5K from Bill's Bike and Run.  It was a cold and windy morning and the roads were really slick with fresh snow covering a sheet of ice.  Justin and I showed up early and ran a 2 mile warmup then I did 1 mile with Mike.  We started off the race pretty easy and by the 0.5M mark I was alone and ran the race at a MP effort on the slick surfaces. The last mile was slow as we were heading into a cold wind and I cruised in for the win.  Justin did great and ran 22 minutes and change for 7th OA and an new true PR on a hard day!  (Xodus)

Spent time talking with friends and at the coffee house next door with the youth of our church as they met our Pastoral candidate and her husband.  Busy day with our interview process...and shoveling snow!

Saucony Xodus 2011 Miles: 6.11
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off, too busy with church activities today.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.001.000.007.00

4:45am...7 mile progression run in 43:45 on the TM at the gym...-15 outside, brrr!  (Boost)

Addidas Boost Miles: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.005.000.000.007.00

4:30am...7 miles at the gym in 45+ minutes.  2 miles easy, 5 miles at easy MP.  Ran next to Andrea and had a good chat to catch up.  (Tangent)

Saucony Tangent 3 2011 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run this morning...hip and glute were tight and I was too tired to get up at 4am.  I was going to run at lunch...too cold outside (-5 with wind chill) and we had a Christmas luncheon next door.  Too busy tonight so a day off.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.004.000.000.0013.00

4:30am...7 miles in 45:30 on the treadmill at the gym running next to Andrea.  Tired but got the run done.  Hope to get another one in at lunch today.  (Tangent)

6 very slow easy miles on a nice day at lunch.  Sunny but cold, but it was fun being back outside.  (Mirage)

Visited with a friend after church today with Justin who is demonstrating tremendous faith and courage. He found out the weekend after Thanksgiving that he has stage 4 terminal brain cancer and does not have much longer with us.  He was full of life and laughter and readiness to meet our Lord.  He told us of his "IPod brain" that he is experiencing...always has a concert going on in his head of different songs.   May God give you peace, Brian.

Saucony Tangent 3 2011 Miles: 7.00Saucony Mirage 2 2013 Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.005.000.0010.00

5:15am...speedwork at the gym.  2 miles easy wu, then intervals with a usual quarter recovery.  1200m @ 5:36, 1200m @ 5:21, 800m @ 5:00, 1200m @ 5:15, 400m @ 4:17, 1200M @ 5:07.  Cooldown for 10 miles in 1:01:15 (6:08 avg pace).   Justin ran a solid 5 miles next to me with 1000m intervals at sub 6:00 pace!  (Tangent)

Saucony Tangent 3 2011 Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.009.100.000.0013.10

6am...13.1 miles on the treadmill at the gym running next to Marlin, Deborah, Andrea, Lynette and Mauri.  Nice to have good friends to run with to make the time go by.  (Boost)

Addidas Boost Miles: 13.10
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles on an slick and icy path with Moxie.  I got to see an amazing sunrise that lasted about 5 minutes then the day turned gloomy again.  The clouds were alit with vibrant gold, yellow and orange colors...awesome!  (Xodus)

Runs With Moxie Miles: 5.00Saucony Xodus 2011 Miles: 5.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.004.001.000.006.00

Slept in a bit and went to the gym with Justin and Kami.  6 miles in 37:25 (MP progression for about 5 miles with a few intervals).  Justin was impressive with his 400m intervals all sub 5:40 pace!  (Tangent)

Saucony Tangent 3 2011 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.200.000.006.20

4:30am...10K on the treadmill at the gym in 40:40.  Easy run, legs and hips a bit tight from being on the floor wrapping gifts yesterday, I am too old for that!  (Tangent)

Saucony Tangent 3 2011 Miles: 6.20
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

Skipped my morning run today, tired and hips were really tight so I will try to go out at lunch instead.

6.25 miles in 46 minutes around the greenbelt on cold but clear day.  Felt better but still a bit fatigued for this run so I took it easy.  (Mirage)

Saucony Mirage 2 2013 Miles: 6.25
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

4:15am...7 easy untimed miles with Moxie along Sunnyside.  It was relatively warm this morning so I did a cold, dark run today.  (Ride)

Saw that Mary Akor got busted for PED's.  I had the chance to run iwth her at TCM 2008, she is fast.  Too bad she had to get there through enhancements and is now paying the price.  All race since Dec. 2012 are now void for her as well.

Runs With Moxie Miles: 7.00Saucony Ride 2 2012 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.807.200.0012.00

5:15am...headed to the gym for a workout.  Easy warmup, 10K tempo run (5:46 or faster), a few miles at easy MP, one more fast mile (5:36) then an easy mile to cool down with a fast finish.  Overall 12 miles in 1:12:35 for a 6:02 average pace. Justin came to run 4 miles on the next treadmill with some sweet speed intervals! (Tangent)

Saucony Tangent 3 2011 Miles: 12.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

Woke up early and got a few things done (wrapped presents, shoveled the driveway, made coffee, etc.) then took Moxie out for a few miles in the mild temps (24 degrees) but with a bit of snow on the ground.  Took her home then met up with Curt for a run through SRL and back home.  Overall 11.5 easy miles.  Legs were a bit heavy and tired but it was nice to be outside.  (Xodus)

Runs With Moxie Miles: 4.00Saucony Xodus 2011 Miles: 11.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off.  Busy with family stuff, church, delivering Christmas gifts and visiting friends.

I watched "Flight" this morning before my family got up.  A very moving movie for me.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:30am...6 very easy untimed miles with Moxie on a warmish morning with a freezing fog.  Just good to get outside and spend time in prayer.  (Xodus)

5 easy miles at lunch on a warmish but foggy day with an icy path.  (Mirage)

Runs With Moxie Miles: 6.00Saucony Xodus 2011 Miles: 6.00Saucony Mirage 2 2013 Miles: 5.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

4:45am...6 easy miles on a warm morning with Moxie.  Temps and water made for a bit of a slick pathway.  Left hammy yelling at me again this morning.  (Ride)

5 miles at lunch on a chilly but bright day, nice and easy around the greenbelt.  I saw two bald eagles in one of the nests above the river. (Mirage)

Merry Christmas to the FRB!

Runs With Moxie Miles: 6.00Saucony Ride 2 2012 Miles: 6.00Saucony Mirage 2 2013 Miles: 5.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Went out around 11am for an easy 5 mile run with Justin on a cool but clear day.  We (and Moxie) ran into SRL and back having a great talk, it is really cool to be able to run and have a conversation with him like this.  (Ride)

Runs With Moxie Miles: 5.00Saucony Ride 2 2012 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.004.000.0011.00

I slept in a bit (kind of), got the gym around 7:15am.  I ran an easy wu, 5K tempo (5:36 AP) then an easy MP cooldown for 6 miles in 30:27.

I got the kids off to swimming then went back to the gym for another run, 5 miles in 31:20.  

Blah!  (Boost)

Addidas Boost Miles: 11.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.007.000.002.0017.00

I met Curt, Andrea and Lynette at the gym for our run.  13 miles in 1:21:45.  4 miles easy, the next 9 miles at MP with the last 0.25 at a fast pace (5:15 to 4:36).   Good run.  (Boost)

I went back to the gym with Kami and did a spinning class...21 Km in 53 minutes for 4 miles equivalent at easy pace.  Now I am hungry and tired.  Looking forward to our running group Christmas party tonight.

Addidas Boost Miles: 13.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

7:30am...6 easy miles with Moxie on a foggy morning.  Honesty run for me. (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

Couldn't get out of bed this morning so I skipped my morning run.  I went out for a lunch run in the sunshine on a 50/50 dry and icy pathway around the river.  Really slow today.  (Mirage)

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

I took Moxie out for an easy run along the path in relatively warmer weather.  6 miles slow.

 

4 miles in the late afternoon before the sun went down, warm out!  (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 2007-2012: 21,282 miles (2963-'07, 3706-'08, 3760-'09, 3659-‘10, 3725 - '11, 3468 – ‘12)

 

Mileage to date 2013: 3,256 miles (12/31)

 

Total lifetime miles: 31,416 miles

 

 

Runs With Moxie Miles: 6.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
144.7563.2123.202.25233.41
Runs With Moxie Miles: 50.25Addidas Boost Miles: 61.35Saucony Tangent 3 2011 Miles: 66.20Saucony Mirage 2 2013 Miles: 34.25Saucony Xodus 2011 Miles: 28.61Saucony Ride 2 2012 Miles: 24.00
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