Philippians 4:13

Week starting Jul 25, 2010

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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

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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
Defyance 4 (wear Test) Miles: 45.10Saucony Progrid Ride 2 (Black) 2010 Miles: 35.20Saucony Kinvara 2010 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

8M after sleeping in a bit and going out on a nice morning through SRL and back. Nice and easy start to the week in 56 minutes flat. Hoping to get some speed work in this week and a good long run on Friday or Saturday.

Defyance 4 (wear Test) Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

4:15am...7M very slow as this is my first run in a week at this hour and on less than 8 hours of sleep.  Back to the real world and work today.  (Defyance)

6.1M at lunch on a calm, sunny and warm day.  1M at slow MP then 5M at tinman tempo pace for a total time of 39 minutes.   Nice easy run but felt like this was about all I had today which is disappointing.  Try to hit some better runs later in the week.  (Ride)

Defyance 4 (wear Test) Miles: 7.00Saucony Progrid Ride 2 (Black) 2010 Miles: 6.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

4:30am...a slow easy 6M early this morning.  Just a normal morning run.  (Defyance)

Speedwork at lunch today trying out my new Saucony Kinvara shoes that I got from the company.  Nice shoes, very light (6.7 ounces!).  Warm and sunny day with a light breeze, perfect for speedwork.  1.5M w/u then the intervals:  2x0.25M (74, 77...4:56 and 5:08 pace!), 3x0.5M (2:43, 2:47, 2:44...avg. 5:30 pace), 2x0.25M (77, 83 - let up on this last one).  Cooldown back to the office for a total of 7 miles in 45:44.  I feel good about the times on the intervals and the shoes worked great!  (Kinvara)

Defyance 4 (wear Test) Miles: 6.00Saucony Kinvara 2010 Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

4:20am...I had company on my early morning run for the first time in ages.  Curt W. and I ran a decent paced 8 miles through Snake River Landing and back with a 0.5M extension on Sunnyside in 1:00:25 (7:33 pace).  Nice to have the company and conversation and push to go a little faster this early.  (Defyance)

I may not get a lunch run in today due to work meetings and a dentist appointment this afternoon, but I might go out after work for a short run.   No run after doctor's appointment, instead I spent time with the kids (ice cream, playing Wii, bike ride, etc.) for a nice family time after work.  Plus, a major thunderstorm rolled in about the time I wanted to go out, so an easy day!

Defyance 4 (wear Test) Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Early morning 6 mile run...I had nothing today, NOTHING!  Very slow and sore (hips were really tight).  I had time to go longer but why extend this misery...hopeful for a better long run at lunch today.  (Defyance)

Planning a 20 miler tomorrow which I will likely combine with hill work and run the Sunnyside hill (out and back) twice so I can have a midway stop for fuel/hydration as well.

10 miles on a warm day at lunchtime from the office to Pancheri and back for the big river loop.  I really tried to focus on trying a form improvement where I extend my hips more on the kick.  It seemed to work really well as my pace picked up but the effort did not feel much change.  After about 6 miles I started to feel the change for this first run so I started to ease it back and relax for the last 3 miles to finish in a total time of 1:07:40.  (Ride 2010)

2 reference articles forming the basis of my form improvement efforts:

Defyance 4 (wear Test) Miles: 6.00Saucony Progrid Ride 2 (Black) 2010 Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

A hard workout today.  After sleeping in due to a late night at the emergency room with my son for a terrible earache, I left for my run after Kami got back from the gym at 7:30.  I combined my long run with a hill workout and ran 18 of the hardest miles in Idaho Falls!  I ran up and over Sunnyside hill then another 4 miles out on the big rollers towards Bone.  Essentially, I ran most of legs 2,3,6, and 7 of the To Bone and Back (the hard 20 miles of the 40 mile course).  The first 9 miles were into a good headwind (running up with a headwind on Sunnyside is a bitch!) but it kept things cool. 

I stopped at 9 miles and had a gel, but I didn't have any water (since I changed plans during the run).  On the way back it was getting warm and I bumped into a construction worker on the wind farm project (installing 83 more wind turbines on the hills above IF!) and he graciously let me have a bottle of water and we chatted for a few minutes.  At 13 miles, I got to the downhill portion of the course and was able to speed up but was starting to feel the effects of the hills.  At 18 miles, I was done but I stretch out another 1.1M for a 19.1M total in 2:22, which isn't too bad (7:34 average) considering the hills.  

Now for a day with the family on my day off!

Saucony Progrid Ride 2 (Black) 2010 Miles: 19.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Ran and easy run with Andrea this morning on a great with a breeze.  Legs a bit stiff from yesterday and Andrea's hamstring was acting up so nice and easy for 10.1M in 1:20 (3 by myself, 7 with Andrea).  Ran harder for about 1 mile at the end to catch McKay so Andrea would have someone to finish her run with after I headed home.  My daughter's swim meet is today, looking forward to seeing how much she has improved over the summer.  

Defyance 4 (wear Test) Miles: 10.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
Defyance 4 (wear Test) Miles: 45.10Saucony Progrid Ride 2 (Black) 2010 Miles: 35.20Saucony Kinvara 2010 Miles: 7.00
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