Philippians 4:13

Footlocker West Open 5k

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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 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: 41.00 Month: 168.25 Year: 1804.30
Runs With Moxie Lifetime Miles: 7493.16
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: 116.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
217.3010.008.111.00236.41
Runs With Moxie Miles: 63.50Saucony Ride 3 2013 Miles: 45.00Saucony Mirage 2 Red 2014 Miles: 73.55Saucony Fastwitch 5 Red Miles: 50.11Addidas Boost Miles: 32.75Saucony Xodus 2011 Miles: 17.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Early morning 7 mile run with Moxie along Sunnyside.  Tired after a fitful night of sleep. (Ride 3)

5 easy miles at lunch in a light snow.  Hammy talking again.  (Mirage Red)

Runs With Moxie Miles: 7.00Saucony Ride 3 2013 Miles: 7.00Saucony Mirage 2 Red 2014 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

4:45am...took Moxie out for a couple of miles before meeting Curt, Alana, Sarah and Gama for an early run.  Warmer but with some wet/icy roads. Ran easy through SRL and back having good conversation with Curt the whole way.  (Ride 3)

Runs With Moxie Miles: 2.00Saucony Ride 3 2013 Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

I took my parents to the airport early this morning so they could fly back for my grandma's funeral.  I ran at 5:15am for 6 miles with Moxie along Sunnyside before the rain/snow started.  I saw 7 other runners...what a difference 45 minutes makes!  (Ride 3)

Left my office to check the weather at lunch...cold, rainy, wet.  Decided to skip the run, just not feeling it.  Ugh.  Checked the weather again and it improved and I had to get out of my office.  4.25 miles in 4 loops around Freeman Park.  Started raining again just as I was finishing up.  (Mirage Red)

Justin and I are headed to Footlocker West at Mt. SAC in CA tomorrow along with about 80 kids and 12 adults from our area.  Should be an interesting trip.

Runs With Moxie Miles: 6.00Saucony Ride 3 2013 Miles: 6.00Saucony Mirage 2 Red 2014 Miles: 4.25
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

3 miles early on a nice morning with Moxie before getting on the bus for Footlocker West.  Going to be an interesting trip.  (Ride 3)

5 miles with the kids along the Virgin River trail in St. George.  Nice to get out and stretch the legs after the long bus ride.  We then drove to Las Vegas, checked into the hotel (Super 8) and then spent about 2 hours getting something to eat and walking the strip.  Back to room and bed by 10:30.  (Mirage Red)

Runs With Moxie Miles: 3.00Saucony Ride 3 2013 Miles: 3.00Saucony Mirage 2 Red 2014 Miles: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

Got on the road by 7:30am and to Mt. SAC by 11:30am.  We registered then Justin and I ran the course to go over strategy.  We then loaded up and drove to Santa Monica beach for fun on the beach and to eat on the pier (Pier Burger).  Drove back to Walnut, CA to check into the hotel and get some rest before racing tomorrow.  I run at 7:15am, Justin at 7:45am.  (Mirage Red)

Saucony Mirage 2 Red 2014 Miles: 4.00
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Race: Footlocker West Open 5k (3.11 Miles) 00:18:46, Place overall: 32
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.003.110.008.11

We got up and the weather was good temps but very humid and foggy.  We loaded the buses and headed to the course aroung 6:30am.  Got there in time to set up the Idaho XC camp and get in a short warmup.  About 130 men runners.  Lined up with Ty Draney and Sean Schmidt.  Gun goes off and we head out.  The first mile is mostly flat and I get into an good groove and and hit the mile at 5:31.  Feeling ok, Ty had moved up a bit on me and I was running in a group of guys I would see back and forth the rest of the race.  Hit the Switchbacks and am patient going up but my hamstring is not doing good, so I only have quads to attack and the hammy is yelling.  On the downhill open back up and catch a few of the runners I lost ground to but also have a few others pass me.  I see Bill Cobler running and try to stay with him.  At around 1.75 miles we hit Poopout hill and it is not fun.  Crest it with what I have and try to get back to speed on the mostly downhill back side of the course and my legs just do not have it.  I come around the corner for the last climb and it is pretty pathetic.  Get passed again including by Bill C.  As we get to the top I run the downhill pretty good but the flat on the airstrip and through the gauntlet I am just surviving.  Try to push on the track and I am able to hold off a guy and finish in 18:46.  Not my best effort but a tough course and not used to XC.  

Get out in time to watch Justin start and see his whole race, he does really good.  Finishes in the top half of the field.  Team Idaho XC has a good set of races and have fun.  

Get back on the buses at 12:30 and head out for Las Vegas.  Get into town around 5:30am, head out at 6:30 and spend the night til about 11:30.  Kids hated the town and the hotel (so did I).  Will be glad when we leave.  

Saucony Mirage 2 Red 2014 Miles: 3.00Saucony Fastwitch 5 Red Miles: 5.11
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today.  Got on the bus early and had a long drive home.  Got home and was beat and had too much stuff to get done.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

My early flight was cancelled but I was too tired to get up early.  I was going to go before the later flight we took, but got busy again.  I did get in an hour of fast walking in the airport before our second flight.  Got the hotel late and just crashed, plus it is raining pretty hard outside.
 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

4:20am...7.25 miles down Common Road to Roseville and back then over to Walmart to pick up some personal items I forgot to bring in one hour.  Nice and easy due to hammy on a nice morning for a run...37 degrees and a light mist.  Off to a day full of meetings.  (Boost)

Long day at meetings, decided to go to dinner (Buddy's Pizza) with the guys.  Thought about running but it was cold and windy and I got interested in a movie then fell asleep.

Addidas Boost Miles: 7.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.0011.50

4am...7.5 miles down Common Road into Roseville and back through the Civic Center in about an hour.  Colder and windy this morning.  Hammy ok.  Another long day of meetings then heading home in the morning. 

Another full day of meetings.  4 miles at 9pm after hitting happy hour with the guys.  My own version of the beer mile...sucked.  Heading home in the morning after a successful trip. (Boost)

Addidas Boost Miles: 11.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

5 miles before leaving to go home.

4 miles with my family and lots of others at the Bill's Bike and Run Christmas lights run.  Very nice outside for a run, wish the hammy wad as good! (Fastwitch)

Saucony Fastwitch 5 Red Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

5:30am...6 slow miles with Moxie along Sunnyside on a very warm morning for a run.  Hammy hurt pretty bad.  (Fastwitch)

4 miles in the late afternoon after a busy day catching up on chores (stacked up after a week or so away).  I wrapped my leg and the hammy felt better.  Need to remember to keep compression on it for a while, hope it helps.  (Mirage Red)

Runs With Moxie Miles: 6.00Saucony Mirage 2 Red 2014 Miles: 4.00Saucony Fastwitch 5 Red Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.300.000.000.0012.30

6:15am...3 miles with Moxie on Sunnyside on a cool, windy morning.  After dropping her off I went to the store for the group run and ran 7 miles with Tyson at a decent clip.  Came home, changed out of wet shoes and got a bite to eat.  (Mirage).  I went back out for 2 miles with Katelyn through the neighborhood.  Hammy felt better with the wrap again, hopefully this is the key to the cure.  (Ride 3)

With today's run, I am now finally about last year's mileage.  

Runs With Moxie Miles: 3.00Saucony Ride 3 2013 Miles: 2.00Saucony Mirage 2 Red 2014 Miles: 10.30
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day off.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Slept in, not feeling the best.

7 miles on a nice day at lunch.  Warmish with a slushy pathway.  About time to retire the Mirage shoes.  (Mirage Red)

Saucony Mirage 2 Red 2014 Miles: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4:30am...6 miles with Moxie along Sunnyside on a nice morning.  Hammy ok, but I was tired. (Ride 3)

4 easy miles on the desert at lunch.  Hammy feeling better today (wrapping it is helping!).  (Mirage Red)

Runs With Moxie Miles: 6.00Saucony Ride 3 2013 Miles: 6.00Saucony Mirage 2 Red 2014 Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

I am having a real motivation problem for the past couple of months trying to get up at 4-4:30am for a run.  Between the hamstring issue, training with the boys in the afternoon and just a long running year it is hard.  Alarm went off today but just did not feel the need to get up.  I will allow myself this indulgence through the end of the year then make sure I start off 2015 back in the right groove.  I will get in a longer run at lunch today.

8 easy miles on a out and back from the building to South Tourist Park and back.  Nice day with a mix of sunshine and fog.  Hammy slowly starting to feel better, still wrapping it.  (Mirage Red)

Saucony Mirage 2 Red 2014 Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4:45am...6 miles on the TM at the gym.  Hammy pretty good, ran without wrapping it and it felt ok but still needs a bit of rehab.  (Fastwitch Red)

Saucony Fastwitch 5 Red Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

6am...4 miles with Justin and Moxie on a nice morning for a run along Sunnyside.  After dropping them off, ran 4 miles with Andrea for the first time in a long while.  1 mile solo back home for a total of 9 miles easy this morning.  (Ride 3)

Runs With Moxie Miles: 4.00Saucony Ride 3 2013 Miles: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

6am...I met Craig and Lynette at the corner for a run.  Ran through SRL to Broadway then over to Boulevard and back via Sunnyside.  Just over 6 miles catching up after not running together for a long time.  Went back home and got Moxie and we ran 7.5 miles with a few miles with John Coyle on his last run in Idaho Falls.  Ran into Curt and Alana then back home for a total of 14 miles for the day.   Pick up the family and went to the gym for weights...now I am hungry!  (Boost)

Runs With Moxie Miles: 7.50Addidas Boost Miles: 14.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles with Justin and Moxie on a windy but warmish morning.  Tight hammy.  (Ride 3)

Runs With Moxie Miles: 4.00Saucony Ride 3 2013 Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles easy with DanS.  Totally jacked up stomach...pit stop before, during and after the run.  Wonderful weather for a run, how can this be Dec. 22?  (Mirage Red)

Saucony Mirage 2 Red 2014 Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Got up early to run, stomach still a bit jacked up, fell back asleep.  Will go long at lunchtime.  Maybe weights afterwork with Justin.

9 miles on a beautiful day at lunch in 1:10.  Nice and easy with no hammy issues or pain (though still a lack of kicking power...but getting better).  (Mirage Red)

SAD isssues bad right now.

Saucony Mirage 2 Red 2014 Miles: 9.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Went out a bit early with Moxie for 4 miles before Justin and I met up with Alana, Curt and Lynette for  a Christmas Eve day run.  Ran through SRL and back through the neighborhood for 6+ miles with everyone then solo for a bit.  Nice morning for a run.

Went back out for 1.5 miles with Katelyn in the neighborhood. (Fastwitch Red)

Merry Christmas to the FRB folks!

Bad end to the day.

Runs With Moxie Miles: 4.00Saucony Fastwitch 5 Red Miles: 13.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Felt like crap later in the day.  I went home (from my parents) and to bed at 8pm.  

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Woke up at 6:30am (10+ hours of sleep) and out with Kami for some deals.  Came home and tried to get the Xbox up and running (finally after yeterday's issues).  Went out for a run in the sun and cold..crappy.  Barely made it home after 5 miles and puked...feel a bit better now.  More XBox frustration then things started working...finally have a not frustrated teenager (and frazzled dad!).  Won my first game of Madden football...then got creamed!  (Xodus)

Runs With Moxie Miles: 5.00Saucony Xodus 2011 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.005.003.001.0010.00

7am...went to the gym as it was 9 degrees outside.  1 mile wu, then into some MP work and several hard intervals (.5M at 5:00 pace x 2), (.25M at 4:17 pace x 2), 2 mile progression from 6:27 to 4:46 x2.  Some recovery and a fast finish last 400m.  10 miles in 59:15.  Hammy talking on the fast stuff but a good workout.  (Fastwitch)

Saucony Fastwitch 5 Red Miles: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6:30am...Moxie and I went out in a light snow and warmer temp (25 degrees) for a run along Sunnyside.  First and only tracks in the snow on the path coming and going on about 1-2 inches of snow.   (Xodus)

Runs With Moxie Miles: 6.00Saucony Xodus 2011 Miles: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

5am...6 miles on the treadmill at the gym.  Left calf tight, crappy run.  (Fastwitch)

Saucony Fastwitch 5 Red Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Woke up stiff, will run later.  6 miles on a clear but very cold day at lunch.  Wore lots of layes including a balaklava.  These work good but for the fogging of sunglasses and the icing over of the breathing hole.  Good to get a run in the sun in, helps with SAD issues  (been bad this past month).  (Xodus)

Saucony Xodus 2011 Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.002.000.007.00

7 miles on the treadmill at the gym this morning as it was -15 degrees outside…brr!  6:18 AP with some easy and fast stuff (left leg a bit stiff still).

Looking back, this has been a really good year (running and personal/work wise).  This was probably my best racing year ever in terms of number or races and performance in those races.  I have NEVER had a year where I ran as well in my marathons (three sub-2:40 races, AP for all three marathons was 5:58!).   This was also a great year for running with my family, especially watching my kids have a passion for running and doing so well in cross country and track.

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 2007-2013: 24,537 miles (2963 - '07, 3706 - '08, 3760 - '09, 3659 - ‘10, 3725 - '11, 3468 – ’12, 3,256 – ‘13)

Mileage to date 2014: 3,395 miles (12/31/14).  Ran the equivalent distance from Boca Raton, FL to Vancover, BC, Canada this year!

Total lifetime miles: 34,811 miles

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
217.3010.008.111.00236.41
Runs With Moxie Miles: 63.50Saucony Ride 3 2013 Miles: 45.00Saucony Mirage 2 Red 2014 Miles: 73.55Saucony Fastwitch 5 Red Miles: 50.11Addidas Boost Miles: 32.75Saucony Xodus 2011 Miles: 17.00
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