Philippians 4:13

Week starting May 06, 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 (Course Record), 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), Master's Course Record (still!)

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.

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: 35.50 Month: 157.50 Year: 1547.24
Runs With Moxie Lifetime Miles: 8573.41
Vibram Five Finger Bikila Lifetime Miles: 132.80
Saucony Xodus 2011 Lifetime Miles: 652.11
Saucony Tangent 4 2014 Lifetime Miles: 816.77
Altra Impulse Lifetime Miles: 957.44
Saucony Guide 8 Blue 2017 Lifetime Miles: 817.76
Adiddas Supernova Glide Boost Lifetime Miles: 1126.15
Guide 8 White 2018 Lifetime Miles: 1022.72
Supernova Glide Green 2018 Lifetime Miles: 1041.32
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
69.254.002.250.0075.50
Saucony Ride 2 2011 Miles: 29.20Saucony Cortana Miles: 34.55Saucony Fastwitch 5 Miles: 6.75Runs With Moxie Miles: 17.20Saucony Kinvara 2010 Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

My foot is feeling better, but I can still feel a slight case of tendonitis so I am going to take today off.  I had wrapped it all day yesterday and that seemed to help.  I don't think it is PF as I don't have the typical symptoms, but I am going to take it easy nonetheless. 

2 miles easy with the kids around the neighborhood.  Foot feeling ok, but this is all I wanted to do today (enjoyed the nice weather though!).  A good relaxation run after a better than expected meeting at church.  Now off to a BBQ at Gray and Kari's!

I am going to be in the Herriman, Utah area on Saturday for my wife's bike ride (Goldilock's) and am interested in getting together with some folks for a run.  Walter? Rob?  James? Any planned runs?   I will need to drop off my wife at around 7-8am but then I will be ready for a run!

Saucony Ride 2 2011 Miles: 2.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.750.000.250.0018.00

Out the door at 4:30 to meet Gray near the start of his 20 miler.  I ran about 5 miles with Gray down Sunnyside and through SRL, then peeled back home as he continued around the greenbelt.  Foot was feeling ok (really slow pace) but around mile 8 and to the finish I felt a few twinges.  Not too worried but will still take this week easier and watch it.  Finished off 10 miles in 1:26...told you it was slow.  Good to have the company and see Gray this early in the morning.  (Ride)

6.25 miles in 43 minutes (6:52 average) on a beautiful day at lunch around the greenbelt loop.  Foot felt much better, a few twinges but noticably on the mend. 

Maybe a few more miles tonight with Justin getting him ready for the 6th grade track meet.  He is doing the long jump, 200m and 4x100m relay.  Ran to the school with Justin and his friend Travis to practice 200m.  0.25M to school, 3x200m with 200m recovery.  Boys did good, need to work on knee drive.  They made me do a fast 400m (77 seconds, slow but right on what I predicted with all the 90 degree turns).  0.25M home for a total of 1.75M.  (Fastwitch)

Saucony Ride 2 2011 Miles: 10.00Saucony Cortana Miles: 6.25Saucony Fastwitch 5 Miles: 1.75
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.204.000.000.0010.20

4:30am...slow untimed and easy 10K with Moxie along Sunnyside.  Tired this morning, hard to get going but no more foot issues so I think it is clearing up.  (Ride)

4 untimed miles in beautiful weather on the desert.  Even though this is untimed, I am counting as MP effort due to the workout.  I focused on front side mechanics for the entire 4 miles (maximize quad activation/push, minimize hamstring activation/pull or clawing) to work on my overall race efficiency.  Did good for the first 3 miles, the last mile was harder not to revert back to my default mechanism (primarily a hamstring runner).  While I don't have the time, the effort and rough timing was consistent with a slow MP workout.  (Cortana)

Runs With Moxie Miles: 6.20Saucony Ride 2 2011 Miles: 6.20Saucony Cortana Miles: 4.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.800.002.000.0011.80

4:30am...all I could muster up today was 5 easy untimed miles with Moxie on Sunnyside.  Around 4.5 miles my ankle twinged a bit so I headed home.  Today could be a crappy day at work...(Ride)

A gorgeous day at lunchtime, good to get out after a pretty stressful morning at work.  Decided to try and do some speedwork and I was mostly successful.  1.75M warmup, then I ran 8x0.25M with 0.25M recovery along the river.  EVERY split was exactly 1:19, so consistent just had no speed in my legs today.  Cooldown back to the office for a total of 6.8 miles in 47 minutes (6:55 average).  Foot and ankle felt great during the run, but afterwards a bit stiff in the right ankle.  Still, I think it is on the mend.  (Cortana)

Runs With Moxie Miles: 5.00Saucony Ride 2 2011 Miles: 5.00Saucony Cortana Miles: 6.80
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I was too tired to get up and run this morning, so I slept in and will try to get a run in before my noon meeting and again during my kid's Taekwando class tonight. 

5 miles on a cool and very windy day in 36:30 before my lunch time meeting.  Just got out to get in an easy run. (Kinvara)

5 miles in a warmer and less windy evening while the kids were at TaeKwando.  Total time...36:30, again consistent but slow.  (Fastwitch)

Saucony Kinvara 2010 Miles: 5.00Saucony Fastwitch 5 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

4:40am...6 easy untimed miles with Moxie. I saw Alana and Shannon out early this morning, good to see friendly faces out in the cold and dark, warms up the run!   Tired again, had a hard twing at 5.9 miles into the run (nearly stopped me in my tracks) but it went away quickly.  (Ride)

Heading out today for Kami's ride at the Goldilock's Century tomorrow, looking forward to seeing her ride strong once again!

Runs With Moxie Miles: 6.00Saucony Ride 2 2011 Miles: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.500.000.000.0017.50

Didn't sleep too well last night but got up early to get Kami ready for her Century Ride at Goldilocks.  Dress, ate breakfast and made our way out to Herriman for the start.  She took off at 7am then I went back to town to meet Rob for a run. 

We ran the Dimple Dell gully trail and then extended up the roads to the Little Cottonwood Canyon (Dimple Dell Road, Mt. Jordan Rd, Little Cottonwood Rd to NFS campground) and back (cut off through Granit Park to the trial, we saw Justin Park here!) for 13.25 miles in around 1:38.  Thanks for the great run, Rob!  I always like our runs and conversations!

Got to the hotel, collect all our stuff then went out to find and support Kami on her ride.  She had a flat tire around 50 miles and I got there as fast as I could with our pump to get her rolling again.  Ate lunch with her at mile 57, then shadowed her to about mile 80.  Then I went to the finish line and ran 4.25 miles while waiting for her to arrive.  Overall a great day as she rocked her full century ride today, I am so proud of her!   She didn't give in mentally to cut the ride shorter and proved to herself that she is "stronger than she thinks" (to use the PowerBar tagline). 

Made the drive home and am enjoying time with the family now before celebrating Mother's Day tomorrow.

Saucony Cortana Miles: 17.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
69.254.002.250.0075.50
Saucony Ride 2 2011 Miles: 29.20Saucony Cortana Miles: 34.55Saucony Fastwitch 5 Miles: 6.75Runs With Moxie Miles: 17.20Saucony Kinvara 2010 Miles: 5.00
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