Philippians 4:13

Del Sol Relay Day 1

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesJtshad's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth View
Graph View
Next Week
15% off for Fast Running Blog members at St. George Running Center!


Idaho Falls,ID,USA

Member Since:

Apr 21, 2007



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)

Short-Term Running Goals:

Keep on running, enjoy it for the sake of running, relax and enjoy 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.



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: 36.00 Month: 94.44 Year: 94.44
Runs With Moxie Lifetime Miles: 8106.41
Vibram Five Finger Bikila Lifetime Miles: 132.80
Saucony Xodus 2011 Lifetime Miles: 618.11
Saucony Tangent 4 2014 Lifetime Miles: 692.22
Altra Impulse Lifetime Miles: 863.00
Adiddas Supernova Glide Boost Lifetime Miles: 925.15
Guide 8 White 2018 Lifetime Miles: 574.50
Supernova Glide Green 2018 Lifetime Miles: 573.33
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

5.25M early this morning in the warmer weather (32 degrees) but a good snow coming down in big flakes.  Luckily not much wind.  I am surprising tight after yesterday's crappy run, so this is just an easy run before getting ready for church.  The rest of the day is booked with church, swimming with the kids, working on taxes, cleaning the house, and having my folks over for dinner. 

Getting very excited to get out of here and heading to warmer AZ for the Del Sol relay and the fun with the Blog guys at the race.

total time: 38:23  (Fireblades 108 miles)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Standard 8M on the TM at the gym this morning.  Overall felt great, even running about 3M at a 5:45ish pace.  Getting ready for the relay this weekend. 

total time:  48:05  (Trigon - 447 miles)

5.65M around the river greenbelt on a fairly miserable morning with a freezing rain/mist.  My sunglasses would be completely covered with ice and would make it hard to see the somewhat slick path.  But I got 'er done.

total time: 39:00  (Saucony T2 - 350 miles)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

7M on the TM at the gym again this morning (icy and slick outside this morning).  2M warmup at 6:30ish pace, then the remaining 5M at MP (~6:05).  Feeling good, no issues to speak of...excited to head out tomorrow for the relay!

total time:  43:40  (Trigon - 454 miles)    

 5.35M at lunchtime around the river pathway on a warmer but still overcast day.  First 3M with Dan S, then I picked it up to about a 6:35 for remainder of the run.  Feeling good, just nice and easy for this run.

total time: 37:30  (Saucony T3 - 444 miles)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

8M outside this morning along Sunnyside Road.  Started off with easy warmup (7:30ish pace) for the first 2M, then bumped it up to a slow MP (6:30ish) for the next 5M, then 1M cooldown at about 6:45ish.  Lower back was stiff this morning and when I pushed the pace up, my left hamstring got really tight so I didn't push too hard and will instead save it for the relay this weekend.  Lots of stretching today, then I leave for Provo this afternoon.

total time:  54:14  (Trigon - 462 miles)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

6.1M in Orem with Ted, Steve, Kory and Josse.  Nice hilly workout at an easy pace.  Heading out for Phoenix in a little while and will likely drop by the St. George Running Center on the way.  Look out Del Sol, here we come.

total time:  48 and change  (Tangents - 132 miles)

Race: Del Sol Relay Day 1 (182 Miles) 17:04:37, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

In downtown Phoenix, we wake up about 8am after staying up late to adjust our bodies to the test ahead.  Steve, Walter, Kory and I went out for a shake out run of about 4M (with 3 striders thrown in).  We then head to James and Lybi's to grab food and Sasha and make the 2 hour drive to Wickenburg to meet up with the rest of the team at the start. 

total time:  26:30  (Tangents - 136 miles)

Man this is getting exciting now with the whole team together.  We chat, decorate the vans and get ready for the start.  Once Dave heads out, we fly out to exchange 6 to await our turn.  As James hands off to Adam, we have about a 4 minute lead on second place and hear that they are confident that they will catch us as their 2 fastest runners are in the second van.  The pressure is on as everyone in the first van blew away their estimated times and we had no intention of letting the team down.

After the first four legs of our van, I take the hand off from Sasha around 11:15pm in complete dark.  This is the strangest and best running conditions that I have ever run in as you had no reference point, so you just ran hard and kept it up and only really knew what you were doing we the splits rang out on the GPS.  This 7.6M leg was amazing..rolling hills in the darkness.  I hit great splits and came in at 41:55, for a 5:30 avg. pace.  This run alone gave me a race PR in the 5K (16:50) and the 10K (34:10).  Splits were 5:15, 5:36, 5:28, 5:15, 5:30, 5:54, 5:44 and the last 0.62 in 5:11 pace.  On this leg I pass 7 runners.  During Steve's run, I talk to a gal who just finish my leg at 7:00 and she asks if I was the guy who flew past her, when I respond yes, she jokingly says "I hate you!".

This is the most intense athletic experience I have every had...pure adrenaline and rush to support the team in extreme conditions (sleep wise at least).  What a fantastic experience.

At the end of our vans second leg, we have open the lead to 7:30.  Way to go van 2!

Warm up and cool down for an additional mile or so.  Off the next major exchange point for some sleep, if possible.

total time:  41:55   (Tangents - 148 miles)

Race: Del Sol Relay Day 2 (182 Miles) 17:04:37, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

After catching a little bit of sleep on the ground in a couple of sleeping bags with Ted and Adam, we wake up about 3am and start getting ready for our next leg.  James comes flying in and Adam is off and we are on our way.   This whole rotation is mostly short legs (4 or less) except Steve so it should go fast.

At about 5am, we are getting ready for the handoff.   A women's team from North Dakota is there waiting as well and they ask when we started.  We told them 6pm and the laugh that we started 9 hours behind them and are already passing them! 

So, I get the hand off for my uphill 2.75M leg.  Man it is hard to get going, but again the adrenaline just takes hold and you go as fast as you can.  As this is short, I just put my head down and go, but the hill is worse than I thought.  Splits were: 5:45, 5:44, 5:19 pace for last 0.75 for an avg. 5:35 pace.

total time: 15:24

We head to the Saguaro Lake campground for some more rest after Steve's leg.  Ted, Adam and I again lay out the sleeping bags, this time on hard concrete.  Ted gives up before even starting and Adam and I lay down.  I manage to somehow fall asleep and get about 2 hours of hard sleep (Adam is amazed that I could even drift off).  We awake to sunshine and start getting ready for our last leg, expecting to be way ahead but still wanting to pour it on.  Adam gets the hand off from James and we are away.

I get the hand off from Sasha for the second to last leg and head out for a flat 4.12M leg.  The team heads out to scout the course and get Steve to the start of his leg.  As I am running along, a guy pulls up with a video phone and asks me "So this is what first place looks like, how do you feel?"  I yell and scream for the team, then he asks "So, how fast are you running right now?"  I look at my GPS and yell out "5:14 pace!".  He hollers and takes off (I still don't know who he was).  As I past 1M, I see a dog wandering in the road ahead, I stop to pick up a hefty rock and keep on running towards the dog, cross the road and am ready to let the rock fly if the dog moves.  Luckily he is more wary of me and leaves me alone.  So, I keep powering on.  As I approach mile 3, it is a major intersection and Ted heads out into traffic to clear me a path and the all the cars stop for us!  I turn the corner at 4M and hammer it with my loud dog-bark breathing to kick to the finish.  Splits are: 5:27,5:41, 5:43, 5: 40 and last .12M in 5:18 pace.  Steve is off.  About .5M warmup and 0.5M cool down scouting the course for Steve and running into the finish with the team.

total time: 23:07  (Tangents - 154 miles)

Running with this team was awesome and inspiring.  They all pushed me beyond what I thought I could do as I beat all of my estimated finish times.  They are all great guys who I am glad I got a chance to know better.  Thanks to James and Lybi for their hospitality and support (James you are da man! for driving).  Thanks to Steve H and Sasha for putting this racing team together and to Ted for captaining the team.  An experience I will never forget!

Only real downside...The awards ceremony at the end was a total joke.  We got to the finish before anyone was their (they weren't even done setting up for the event) and they totally messed up all the awards for every category, so we received our dinky little first place batons with nearly no one in attendance.  Google, the third place team, got a new treadmill from Nordictrack for winning the "corporate" event...what a joke.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
Debt Reduction Calculator

Featured Announcements