Philippians 4:13

Firecracker 5k

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Location:

Idaho Falls,ID,USA

Member Since:

Apr 21, 2007

Gender:

Male

Goal Type:

Other

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

50,000 lifetime miles from spring 2000 to October 2019. Computer logged 50,000 miles from Jan 2005 to September 12, 2020.

Logged (on computer) 49,802 miles (2 x circumference of the earth) in ~5,700 days (8/23/20)

Logged (on computer) 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. Stay fit as I enter retirement in < 4years.

No racing, retired.

Long-Term Running Goals:

Keep running until this old body says no, running for fun.

Personal:

I started running competitively in 2005 and ran my first marathon in 2005. Now retired from competitive racing.

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:

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Miles:	This week:	0.00	Month:	114.00	Year:	627.55
Runs With Moxie Lifetime Miles:						12528.60
Vibram Five Finger Bikila Lifetime Miles:						137.80
Saucony Xodus 2011 Lifetime Miles:						982.61
Saucony Fastwitch White 2019 Lifetime Miles:						1960.23
Saucony Guide Yellow 2019 Lifetime Miles:						1187.00
Brooks Launch 6 Red 2020 Lifetime Miles:						2227.00
Zoot Solana Tigers Lifetime Miles:						888.00
Nike React Infinity Black Flyknit 2021 Lifetime Miles:						960.90
Nike React Infinity Blue Flynit 2021 Lifetime Miles:						602.00
Nike Air Zoom Pegasus 38 Lifetime Miles:						703.00

Sat, Jul 04, 2009

Race: Firecracker 5k (3.1 Miles) 00:17:03, Place overall: 7, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.50	0.00	3.10	0.00	9.60

I ran to the registration/starting line and warmed up with Jon Allen, Lynette and Kari, about 3.5M.

Started at the front of the race in a loaded field today. First mile in 5:14 which felt ok but hard, started to feel it in the second mile as the leaders started to pull away and Jon separated here and I never caught back up to him. Second mile in a slow 5:46 (for the third year, this was a slow mile). Mile 3 in 5:32 so a little better, caught a young guy around 17th street and pushed hard by him to make sure he didn't try to keep up. I remember seeing the finish line up ahead and looking at my watch at 15:40 thinking I would break 17 minutes this time, but I just didn't get it and crossed in 17:03 in 7th place, about 30 seconds behind Jon. This is the same time I have ran the last 3 years straight, so I am disappointed that once again I was far from my 16:30 goal. Ran back to Marcie with Jon then cooled down with a run home with Lynette.

Watched the parade, went to the downtown festival and will hopefully watch fireworks tonight (weather permitting).

Saucony Tangent 3 Miles: 9.60

Comments

From Kelli on Sat, Jul 04, 2009 at 19:50:31 from 71.219.89.21

Sorry you did not break that 17 minute mark, but you did great!

From Jon on Sat, Jul 04, 2009 at 20:55:54 from 198.60.103.104

Nice job today, even though you missed your goal. Maybe you should aim for 15:30 next year, then run a 16:03!

From Jon on Sat, Jul 04, 2009 at 20:57:59 from 198.60.103.104

Hey, did I miss anything at the awards ceremony?

From Sasha Pachev on Sat, Jul 04, 2009 at 21:35:07 from 192.168.1.1

Jon - I wish it worked that way.

From Robert on Sun, Jul 05, 2009 at 09:43:08 from 67.41.243.121

I know you'll crack that time.

From Mark on Sun, Jul 05, 2009 at 13:23:01 from 173.168.88.68

Congrats on another really great race.

I like Jon's idea, I think I'm going to start trying that!

At least you didn't get any slower.

From Sasha Pachev on Tue, Jul 07, 2009 at 16:00:53 from 64.81.245.109

Jeff:

Some thoughts on what you need to do to go under 17:00. I think your mile speed is sufficient. The problem is in the second mile. That is a very specific type of endurance that you cannot build with mileage or even tempos. You need 2000+ meter intervals at target 5 K pace. Those are very tough.

So maybe something like this. Start with just one 2000 in 6:40. Once you can do that, do two of those with full rest. Then work your way up to three. Then see if you can hold a steady 81 quarter pace to 3000. Then work your way on being alive enough after that 3 K to add a 2 K and a 1K. Maybe 3 K in 10:10, 2 K in 6:40, 1 K in 3:14. Do it either on the track on a wheel-measured course, in those workouts precision is very important.

From jtshad on Tue, Jul 07, 2009 at 16:03:30 from 204.134.132.225

Thanks for the thoughts Sasha, your input is most welcome. I have gone under 17 minutes (just not on this course!) and feel that I should be able to get a 16:30. I will give your ideas a shot.

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