Philippians 4:13

Week starting Oct 04, 2009

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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: 5.00 Month: 182.33 Year: 2509.32
Runs With Moxie Lifetime Miles: 6645.66
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: 685.17
Saucony Guide 7 2016 Lifetime Miles: 789.31
Saucony Guide 8 Blue 2017 Lifetime Miles: 471.01
Adiddas Supernova Glide Boost Lifetime Miles: 399.90
Mirage 2 Red 2017 Lifetime Miles: 333.11
Saucony Ride Run Pop Orange Lifetime Miles: 353.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
42.5024.701.000.0068.20
Saucony Stratos 3 Miles: 29.10Saucony Progrid Ride 2009 Miles: 10.10Saucony Trigon Ride 2 Miles: 29.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

An easy 7M in 50:33 on a windy but warmer morning.  Legs a little heavy, so I didn't try to push too hard and just let the run flow for what I could get.  I will try to get a decent week of mileage in (~65-70M) to make up for last week and to start the taper for Indy on Oct. 17.  I hope to make it with another buisness trip this week.

Stayed up late last night watching the Univ. of Idaho vs. Colorado St. football game on TV.  The Vandals won by 2 points to go to 4-1 on the season (more wins this year than the last 2 years combined!).  Big plays on defense sealed the game when they stopped a 2 point conversion then picked off a pass with 1 minute to go!  Way to go Vandals!

Saucony Stratos 3 Miles: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0010.101.000.0013.10

I woke up this morning to 32 degrees and snow outside, so I decided to do my first TM workout of the fall at the gym, plus I wanted to get some faster stuff in to check my turnover rate.  1M warmup at 7:00 pace, then I hit then next 5M at 5:48ish pace, then about 1M at 6:30ish pace with the last mile back at 6:00 pace.  In the middle miles, I pushed the pace to sub 5:30 for a while and did 5:00 for 1/4 mile.  Overall a good morning run with an overall average of 6:10.  Good start to the week.  (Stratos)

5.1M outside at lunch on a cold (36 degrees) snowy and windy day.  Forgot my running pants, so I ran in shorts, long sleeves, gloves, jacket and headband and stayed mostly warm enough.  Total time of 33:53.  Just an icky day and I am  not ready for winter to hit yet (there are still green leaves on some of the trees!).  (Ride)

Saucony Stratos 3 Miles: 8.00Saucony Progrid Ride 2009 Miles: 5.10
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.604.500.000.0012.10

7.1M on the TM at the gym as it was cold and foggy this morning and I didn't feel like dressing up for it.  2.6M easy to start at 6:40ish pace, then 4.5M at a slow MP (6:20) for a total time of 46 minutes.  Felt a little fatigued but overall legs ok. (Stratos) 

On tap for a massage this evening to work out kinks in the legs as I get into the taper for Indy. 

5M at lunch on a cold (36 degrees) and windy day.  Started off with intestinal issues that plagued me during the run as well.  Ran with Pat B. for about 3M until I had to take a pit stop.  Overall time of 36:30 so pretty easy.  Need to determine what I am eating on the days when my insides feel like this?  Maybe the milk on my cereal for breakfast?  (Ride)

Saucony Stratos 3 Miles: 7.10Saucony Progrid Ride 2009 Miles: 5.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.800.000.000.0011.80

7M early on a cold (30 degrees) morning but no wind or precipitation.  Really slow and easy this morning for a good recovery easy day. (Stratos)

Legs a bit sore from the massage last night.  My right leg was actually tighter than my left which surprised me.  My hammy's and calves weren't bad, but my ITB was tight, especially on the right leg.  She did a pretty aggressive deep tissue massage so I was a bit painful at times but I think it will help.  Focus a lot on stretching for the next week and a half to get things loose.

Off on a business trip again...1 day of travel, 1 day of meetings, 1 day of travel back!  Between business and personal travel, I will have been on the road for almost a month and been from coast to coast and nearly 15,000 miles!

Got to our destination, went down for a few beers and dinner then went out for a really easy run just to stretch the legs after a long day of travel.  4.8M on the rolling hills through the neighborhoods, pas the high school then back with 2 laps around the track at the high school.  I will get out early tomorrow for a run with a few laps around the track.  (Ride)

Saucony Stratos 3 Miles: 7.00Saucony Trigon Ride 2 Miles: 4.80
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.107.100.000.0013.20

7.1M early on a warm (55 degrees) and fairly calm morning.  Ran from the hotel to the center of town then back to the high school to do some laps on the track.  Started the intervals about 3.5M into the run.  400m, 800m, 400m at an embarassingly slow pace (MP).  Too early to get much speed out of the legs.  Now a full day of meetings. 

Great day of meetings then the drive to the hotel by the airport on a wonderful afternoon.  We have about 1.5 hours until dinner, so I decide I have to run in weather like this (sunny, 72 degrees, no wind).  I run 6.1M on the BWI trail at an average 6:23 pace (slow MP effort).  A couple of miles at near 6:30 pace and a couple of others at 6:00 or slightly better but even effort on the rolling hills on the trail.  A great run! 

Now back home tomorrow!

Saucony Trigon Ride 2 Miles: 13.20
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run this morning due to very early flight, but back home by around noon!

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.003.000.000.0011.00

11M early (6am) on a cold (25 degrees) and windy morning.  Met up with Lynette, Andrea and Kari for the run.  Ran easy for about 4M then 1M at slow MP, then a few more with the ladies before another faster mile.  At 9M mark, broke up a bit then did 1M at slow MP with Lynette to push her a bit.  Final total time of 1:19:30 for a 7:14ish overall pace.  Everything felt good and strong, last longer run before next weekend's marathon. 

Now for a day of playing with the kids and getting the house and camp trailer ready for winter!

Saucony Trigon Ride 2 Miles: 11.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
42.5024.701.000.0068.20
Saucony Stratos 3 Miles: 29.10Saucony Progrid Ride 2009 Miles: 10.10Saucony Trigon Ride 2 Miles: 29.00
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