Philippians 4:13

To Bone and Back 40 Mile Relay (2-man)

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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: 10.00 Month: 203.00 Year: 1995.41
Runs With Moxie Lifetime Miles: 6452.66
Vibram Five Finger Bikila Lifetime Miles: 132.80
Saucony Xodus 2011 Lifetime Miles: 547.11
Saucony Tangent 4 2014 Lifetime Miles: 336.53
Altra Impulse Lifetime Miles: 672.84
Saucony Guide 7 2016 Lifetime Miles: 662.98
Saucony Guide 8 Blue 2017 Lifetime Miles: 471.01
Adiddas Supernova Glide Boost Lifetime Miles: 399.90
Mirage 2 Red 2017 Lifetime Miles: 152.36
Saucony Ride Run Pop Orange Lifetime Miles: 175.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.2531.850.000.0082.10
Runs With Moxie Miles: 23.50Saucony Fastwitch 5 Miles: 26.00Saucony Kinvara 2010 Miles: 6.75Saucony Ride 2 2011 Miles: 24.50Saucony Cortana Miles: 24.85
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.000.000.006.00

6 miles in 41:45 with Moxie.  A stiff wind heading out, averaged just over 7:30 pace, but averaged about 6:25 coming back for a good run on our last morning of camping.  A good run before heading home, thanks for the great time to the Wells!

Runs With Moxie Miles: 6.00Saucony Fastwitch 5 Miles: 6.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.254.000.000.0017.25

4:30am...went out for a run on a warm and breezy morning...nice.  Ran 5 miles with Moxie in relative discomfort due to a need for a pit stop.  After stopping at home and dropping off Moxie, I went out for 2 more for a total of 7 untimed easy miles.  (Ride)

7 miles at lunch on a windy day in 47:25 (6:46 avg).  1 mile warmup, next 2 miles harder but still easy (7:00), then 3 miles at easy MP (6:22 avg).  1 mile cooldown in 6:46.  Good run in very windy and warm conditions.  (Cortana)

Helped run track practice tonight for the distance kids (Jace and Justin only)...speedwork.  Ladder workout (200m, 400m, 600m, 400m, 200m, 100m) with warmup, cooldown and recovery about 3.25 miles.  (Kinvara)

Saucony Kinvara 2010 Miles: 3.25Runs With Moxie Miles: 5.00Saucony Ride 2 2011 Miles: 7.00Saucony Cortana Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

4:30am...6.25 miles easy untimed with Moxie on a calm and cool morning.  (Ride)

4 miles in 26:51 at lunch on a nice day (cool, calm, sunny) on the desert.  Just getting in the miles.  (Cortana)

Runs With Moxie Miles: 6.25Saucony Ride 2 2011 Miles: 6.25Saucony Cortana Miles: 4.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.754.850.000.0015.60

4:30am...6.25 untimed miles with Moxie on a chilly morning.  Deja vu from yesterday.  (Ride)

Got in a run at lunch in between meetings.  5.85 miles in 36:40 (6:16 average) with one mile easy warmup (6:35) and the rest at between 6:20 and 6:05.   One slower mile (6:20) when I slowed to run with Saige during her recovery from intervals, otherwise a lot of the run was sub-6:00 pace.  Good run!  (Cortana)

3.5 miles with the kids at track practice tonight.  (Kinvara)

Saucony Kinvara 2010 Miles: 3.50Runs With Moxie Miles: 6.25Saucony Ride 2 2011 Miles: 6.25Saucony Cortana Miles: 5.85
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

4:30am...5 easy miles with Curt (good to be running with you again!).  Untimed and slow due to being tired and a bit sore.  I will taper a bit for the race on Saturday.  (Ride)

No run at lunch today due to a better offer...lunch with Kami!   Good for a mini-taper for this weekend's race (To Bone and Back 40 mile Relay...2 man with Gray on team "Teton Running's Dynamic Duo"!)

Very proud of Justin and Katelyn for tonight's track meet.  Katelyn did very well and pushed hard in the 100m, 200m and did great in the long jump (200m is a good event for her!).  Justin did awesome setting PR's in the 1500 (6:22, over 30 second improvement from last week) and 800m (3:21, 6 second improvement from last week). 

Saucony Ride 2 2011 Miles: 5.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

My alarm did not go off so I slept in a bit and missed the morning run.  Too bad, a beautiful morning, bummer.  I will go longer at lunch today so I went to work early to make up for it.  Good though for mini taper.

Plan for To Bone and Back with Gray:  I do legs 1,3,5,7; Gray 2,4,6,8.  This would appear to work to our relative strengths on the course (he has the bigger uphills, I have the good downhills).  Overall a very hilly/roller course.  Plan to run pretty hard and go for whatever the 2-man course record is.

I tried to get out a little before the heat turned up...no luck as it was 80 degrees.  I ran to Pancheri bridge and back on the greenbelt with 2 loops of Freeman Park for a easy progression run of 8 miles in 55:50.  Legs were tight (especially calves) til mile 4 then they finally felt good.  Splits:  7:33, 7:08, 7:02, 6:59, 6:45, 6:44, 6:48.  Overall a decent run on a warm day.  (Cortana)

Saucony Cortana Miles: 8.00
Comments(2)
Race: To Bone and Back 40 Mile Relay (2-man) (40 Miles) 04:03:36, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0020.000.000.0020.00

Gray and I ran the To Bone and Back 40 mile Ultramarathon Relay (2-man team) in just over 4 hours and 3 minutes (6:05 average) (4:04 on the timers system, but they were off).  I had legs 1,3,5,7 and Gray had 2,4,6,8.  We won the whole event with the fastest overall time, beating all the other teams.  The second overall team was 4:06 which was a 8-man team with mostly college kids. 

My 5 mile legs splits:

1 - 30:39 (6:08)  

A mostly flat run with a bit of a climb at the end.  Ran about 30 seconds behind Tim most of the way, just saving my legs for the next couple of segments.

3 - 29:03 (5:48)

Took off from the top of the hill for a serious 1 mile decent then into really big rollers and into a bit of a wind.  I ran this one hard to stay ahead of Tim who is a great runner, I hammered on the downhills.

5 - 29:28 (5:53)

More rollers coming back out of Bone.  A bit of a climb, then a good downhill but then a good climb back out that was a little tough.  Once over the hill, hit the last mile hard on the rollers to the exchange.

7 - 26:22 (5:17)

A serious 1200 foot downhill drop in this leg.  We finally hit all the 4/8 person teams heading out (they started 2 hours later than the ultrateams).   I was flying down the hill, mile 1 in 5:09, 2 in 4:50, 3-5:19, 4 -5:42, 5 - 5:40.  Dodging the cars and teams and scaring people as I flew by them as they were looking the other way for their teammates...kinda funny!  Over the bump in this one with a 5:42 split and then pounded home to tag Gray for the run to the finish.

My overall average splits for my legs ended up at 5:46 for the 20 miles. 

Gray did awesome on the more uphill legs!  He ran up the hill on leg 2 in 34 minutes...incredible!

Lynette and Tim got second place in the 2-person relay at 4:36.

Investigated my old running log and found out that Gray and I ran this year's event faster that when I ran the race in 2006 with a stacked 6-man team (Pat Bragassa, Tom and Erik Borschel, John Van Orman, John Stoner and me) which finished in 4:07, a record time back then!

Saucony Fastwitch 5 Miles: 20.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.2531.850.000.0082.10
Runs With Moxie Miles: 23.50Saucony Fastwitch 5 Miles: 26.00Saucony Kinvara 2010 Miles: 6.75Saucony Ride 2 2011 Miles: 24.50Saucony Cortana Miles: 24.85
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