Philippians 4:13

Week starting Aug 01, 2010

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
JanFebMarAprMayJunJulAugSepOctNovDec
200420052006200720082009201020112012201320142015201620172018
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: 14.00 Month: 66.00 Year: 3149.38
Runs With Moxie Lifetime Miles: 8020.41
Vibram Five Finger Bikila Lifetime Miles: 132.80
Saucony Xodus 2011 Lifetime Miles: 563.11
Saucony Tangent 4 2014 Lifetime Miles: 663.00
Altra Impulse Lifetime Miles: 849.00
Adiddas Supernova Glide Boost Lifetime Miles: 922.15
Guide 8 White 2018 Lifetime Miles: 515.00
Supernova Glide Green 2018 Lifetime Miles: 505.86
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
60.8019.350.000.0080.15
Defyance 4 (wear Test) Miles: 55.30Saucony Progrid Ride 2 (Black) 2010 Miles: 18.85
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.505.000.000.0010.50

6:30am...beautiful morning for a run, cool and calm.  Practiced my form improvement again on this run (I need to get it so don't have to think so hard about it) and it felt good.  Nice easy effort and improved pace for the feel of run.  Started easy to warm up then hit relaxed splits in the 6:30ish range for most of the rest of the run.  It felt much better when I really relaxed and just extended the hips, I can tell I have been running with too short off a stride for a while now, this should be a good change once it is second nature.  

Defyance 4 (wear Test) Miles: 10.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.504.600.000.0012.10

Out early for a run before Kami went to work.  6M slow and easy...it took about 4 miles before I felt like I was running then the last 2 I picked it up and extended my hips a lot better.  (Defyance)

6.1M on a warm day at lunch.  1.5M easy then 4.6M at MP (6:20ish range) really focusing on opening my hips.  Effort felt as easy as the warmup, pace was about 25-45 seconds a mile faster.  Just need to get to the point where I don't have to focus as hard and it is natural then I will focus on my toe off in combination with this change.  (Ride 2010)

Another good form article:  http://www.runningtimes.com/Article.aspx?ArticleID=20261

Defyance 4 (wear Test) Miles: 6.00Saucony Progrid Ride 2 (Black) 2010 Miles: 6.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.005.000.000.0011.00

7 miles early this morning on a warm and humid morning.  Started very easy, ran about 1 mile with Andrea to start her tempo then 1 mile at slow MP to finish of the run in 54:10.  Hip extension is feeling good and easier.  (Defyance)

Have run into an issue with my fall race plans.  My wife and I miscommunicated about the dates for SGM and she has to work that time and the kids are out of school the next week!  So, I either have to likely go to St. George solo (anyone need a ride?) or possibly run a different marathon this fall as my goal race (TOU?). 

Wow, RunningTimes is timely with information right now for me with another good form article:  http://runningtimes.com/Print.aspx?articleID=20271

Nice solid moderate effort run at lunch on a hot calm day on the desert.  Once again this is a form focused run which felt really good again without feeling too tired.  4 miles in 25:37 (easy 6:24 pace).  (Ride 2010)

Defyance 4 (wear Test) Miles: 7.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.400.000.000.008.40

8.4M in 1:04:30 with Curt this morning.  1 mile warmup then the rest of the run in 7:00-7:30 range.  Lower back a bit stiff, but the pace felt much slower and the hip extension was good without thinking about it as much.  Good progress on the form change.  Likely my only run today due to work and a birthday party later today.  (Defyance)

Defyance 4 (wear Test) Miles: 8.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.400.000.000.0014.40

8M early on a nice morning in 1:02:20.  Started a bit slow but picked up a little as I woke up.  The form change is coming along well as I could feel the power in the hip extension this morning (although I still had to think about it otherwise I started shuffling more...could be the 4:30am time of day as well!).  (Defyance)

6.4M in 42:35 (6:39 pace) on a hot and humid day at lunch.  I started out thinking I might try some speedwork but my warmup demonstrated that this was not the day for that.  So, I focused more on a form run (power in the stride, knee drive forward) and maintained a solid 6:35 pace for the last 5.4 miles in easy effort.  Good form run again.  Got whistled at twice by cars of women during the run...not bad for an old guy!  (Ride 2010)

Defyance 4 (wear Test) Miles: 8.00Saucony Progrid Ride 2 (Black) 2010 Miles: 6.40
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.004.750.000.0013.75

7 very slow miles on a warm and muggy morning.  My lower back was really stiff today when I woke up but started to feel better about mile 6!  Try for a better run at lunch today dodging storms from the looks of it.  (Defyance)

6.75 miles at lunch on perfect day, it actually felt cooler than this morning.  1 mile warmup then 4+ miles at slow MP, 1 mile cooldown and 6 0.05M barefoot strides in the park.  A good run.  (Ride 2010)

Off for a weekend of camping at Massacre Rocks State Park for my son's birthday.

Defyance 4 (wear Test) Miles: 7.00Saucony Progrid Ride 2 (Black) 2010 Miles: 6.45
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Camping at Massacre Rocks so I went for a run from the campground to the Oregon Trail Ruts about 2.5 miles away then some single track on the trail itself.  Ran up to the rest stop (to use the facilities) then back to the ruts and the campground for a total of 8.4M in just over an hour.  Then we did some good hiking on the trails and we all road bikes back to the trail.  So I am going to count a total of 10 miles for the day.

Drove to Register Rock, went to American Falls for ice cream and had a great dinner and time around the campfire!   A great day of camping.

Defyance 4 (wear Test) Miles: 8.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
60.8019.350.000.0080.15
Defyance 4 (wear Test) Miles: 55.30Saucony Progrid Ride 2 (Black) 2010 Miles: 18.85
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com