Philippians 4:13

Run, Rock and Roll Half Marathon

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 ViewYear View
Graph View
Next Week
15% off for Fast Running Blog members at St. George Running Center!


Idaho Falls,ID,USA

Member Since:

Apr 21, 2007



Goal Type:


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)††

Short-Term Running Goals:

Keep on running, enjoy it for the sake of running, relax and enjoy† 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.


†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 Iím in trouble,
and you will answer me.† - Psalm 86:1-7

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 15.00 Month: 77.00 Year: 1437.90
Runs With Moxie Lifetime Miles: 12083.10
Vibram Five Finger Bikila Lifetime Miles: 137.80
Saucony Xodus 2011 Lifetime Miles: 974.11
Altra Impulse Lifetime Miles: 1530.34
Saucony Fastwitch White 2019 Lifetime Miles: 1243.03
Saucony Guide Yellow 2019 Lifetime Miles: 1105.50
Brooks Launch 6 Red 2020 Lifetime Miles: 1675.50
Zoot Solana Tigers Lifetime Miles: 329.00
Nike React Infinity Black Flyknit 2021 Lifetime Miles: 897.90
Nike React Infinity Blue Flynit 2021 Lifetime Miles: 516.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

6M very easy this morning.  Recovery from yesterday...legs are a little stiff but not sore at all (plus at 5:30, still waking up!).  Saw my friend Kristy and ran together for a bit to say hi.  Easy day today.  Maybe a run later with Kami as well.

Trigon 2 - 312 miles

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Standard early morning 6M run along Sunnyside on a warm morning.  Very easy, right hip and left quad a bit stiff at the start, but was able to run some sub-7 portions of the last 3M.

total time: 46:02  (Trigon 2 - 318 miles)

4.5M at lunch.  Had to make an unplanned visit to the desert today for meetings, so the run was shorter than usual.  Hot!  Decent paced run (6:35 avg) with a slower first mile then 3M right at 6:30. 

Trigon 1 - 451 miles

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Standard easy run this morning down Sunnyside.  A really easy first 2M then started picking up the pace to a 7:30 clip.  I "felt" my knees a little bit this morning, not a pain or issue, just could feel them.  I will take some ibuprofen just to ensure no inflammation is happening.

Trigon 2 - 325 miles

7M at lunch on a warm and windy day.  1M warmup with Jeff Fogg (8:00) then hit some slower MP miles (6:15-6:20ish) for 4 of the next 5M and 1M of cooldown at 6:45.  Good run, felt pretty solid but was working a bit harder than I wanted (maybe the wind and heat) and I still "felt" my knees a bit.  Mini-taper for the rest of the week heading into the HM this weekend.

Total time: 45:45  (Trigon 1 - 458 miles)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Standard 6M early on this warm morning (66 degrees at 4:30am!) on Sunnyside.  Took me about 4M to feel like I was even running, so this was a super slow-mo morning run.  Felt ok, just had no juice.  In blog lingo, I was not even close to the "8 minute guy".  At least I didn't have a skunk for running company like Jon on his early morning run.

Trigon 2 - 331 miles

No lunch run today due to meeting conflicts.  At least I am in a mini taper so it is not so bad.  Maybe a few miles tonight?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Much more peppy for this morning's early run.  Standard route, only 5.5M as Kami had to get to work early and I am trying to "mini-taper" for Saturday.  Ran in my new Tangent 3's to try them out...light but a bit tight. Once I got the lacing right they were ok.  Good pace this morning (7:20ish) for the run which was about 1 minute faster per mile than yesterday.  I WILL get in 6-8M at lunch today.

Total time:  40:12 (Tangent 3's - 5.5 miles)

8M at lunchtime on a beautiful day, a little breeze and not too warm.  Ran this at an avg. 6:33 pace, kinda alternating miles between "fast" easy and "slow" MP, keeping it between 6:40 and 6:20.  Felt really good! 

total time: 52:15  (Trigon 1 - 464 miles)

Monthly mileage PR by a big stretch this month!  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Standard 6M this morning down Sunnyside and through the Shamrock park neighborhood.  Nice and easy as a taper for tomorrow.  I had to go early again since Kami had to be at work by 5:45, so I may get another few miles in this morning after the kids get up.

Total time: 47:00  (Tangent 3 - 11.5 miles)

3M after the kids woke up, running laps around the block to keep an eye on them just to finish off some miles today and be ready for tomorrow.

total time: 20:10  (Trigon 2 - 334 miles)

Race: Run, Rock and Roll Half Marathon (13.1 Miles) 01:16:42, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

3rd Annual Run, Rock and Roll HM here in IF.  I won it in 2006, didn't run it last year and hit it again this year as a training run.

Overall a good run.  1st place overall, new course record, ran a comfortable pace that I hope to keep at TCM and got a new pair of Asics shoes (any model!) to boot for the win.

The RD changed the course this year to make sure it was closer to the right length and because the county told him to make some changes on Thursday.  I had it just over 13M, but with the tangents it should be right near 13.1M.  Only about 35 runners, no other fast men but a great race on the women's side with the top 4 breaking 1:40!  My friend Andrea was neck and neck for third until Lynette out kicked her with less than 0.1M to go! 

I had forgotten how hilly this course really was.  Started off fast (5:44) during the flat/uphill first mile (had to back-off to a 5:44, started way faster and knew I needed to slow down) then eased into a groove at around 5:50ish.  But the hills started accumulating, especially 7-11.  Mile 7 was all uphill, and miles 8-10 were uphill on a wash-board gravel road, so really bad footing and my slowest mile  at mile 9 (6:08).  Overall happy with the pacing considering the course though.  Makes me feel pretty confident for TCM and for Poky and Salmon as training runs.

Did a 2M wu, 3M cd.

After the race, got home, showered and took the family to Craters of the Moon National Monument for the day and some hiking on the cinder codes and in the caves.  About 4M of hiking, will call it 1 easy mile. 

We also stopped at the Experimental Breeder Reactor - 1 National Historic site to show the family about the birth of nuclear energy and to explain how a nuclear reactor works.  The kids really enjoyed playing with the hot cell manipulators!

Tangents - 248 miles

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):