I'm retired from racing. Really.

Idaho Falls Firecracker 5k

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Member Since:

Feb 24, 2007



Goal Type:


Running Accomplishments:

I also maintain a blogspot running blog. Check it out. 

5k- 16:01, 1/2 marathon- 1:11:37, marathon- 2:34:16, 50k- 3:58, 100 mile- 15:19

Former World Record holder in 100 x 5k relay 

Ultra history:

8-100 mile, 1-100k, 9-50 mile, 2-40 mile, 14-50k-ish

12 wins, 5 CR's, plus four 2nd, five 3rd, 4th, 4th, 5th, 5th, 9th, 16th, 20th, 28th, 38th, and 62nd place, with 1 DNF 

Short-Term Running Goals:


Enjoy running, stay fit (and maybe lose a few pounds)

Long-Term Running Goals:

Unretire at some point

Run a sub-6 hr 50 miler

Win a 100 mile ultramarathon


I have five cute kids. And I have some rockin short green racing shorts- I wear them mainly because it embarrasses my wife so much. I like ultimate frisbee, trail running, reading, and cheering for the Denver Broncos!   And I have the absolute best wife in the world.  And I used to run for the now-disbanded national Team Pearl Izumi- Ultra!

Favorite Blogs:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 9.00 Month: 50.00 Year: 50.00
Fastwitch Lifetime Miles: 82.50
Trail N1 Lifetime Miles: 86.50
Road N1 Lifetime Miles: 31.00
Trail M2 Lime/black Lifetime Miles: 270.00
Road M3 Grey And Yellow Lifetime Miles: 203.50
Race: Idaho Falls Firecracker 5k (3.11 Miles) 00:16:35, Place overall: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles

Today was my first non-Striders 5k in probably 3-5 years or more.  Even though I am just barely hitting peak mileage and have done minimal speedwork, I was hoping to break my high school PR of 16:53.  Given my marathon mindset, I tend to go out too slow, so wanted to do 5:05 or 5:10 first mile and hang on from there.  Warmed up with Marci and Jeff Shadley.  There were some decent runners (a bunch of HS kids, and a recent college grad who did a 27:00 8k).  The race annoyingly started 15 minutes late.

Mile 1 went out fast like I hoped, though it is definitely downhill.  I was in about 11th place at the 1/2 mile mark and about 8th at the mile- 5:10.  Perfect, though Jeff had fallen a bit behind so we couldn't trade half miles.   Mile 2 is flat, then uphill, then flat.  I was running by myself, about 10 seconds behind the lead pack.  A few guys fell off pace and I passed them, moving into 6th.  Mile 2 was 5:28- slower than I hoped even with the uphill.  I caught a young guy here and he got right behind me.  I tried to put some distance, but he wouldn't drop.  With about a half mile to go, he surged and caught another young guy just in front of us.  I did my best to reel them in, but couldn't quite make it.  Mile 3 was 5:23- slight uphill, but still a bit slow.  I felt I could maintain this pace forever, but didn't have a higher gear.  Last .11 was 32 sec (5:01 pace).  Total time was 16:35- 18 second PR, and 6th place overall.  I'm pretty happy with my time- I think with some speedwork I can take another 15-30 seconds off.  Jeff was just over 17 min.  We grabbed a water, and I felt completely recovered within a minute or two- probably a typical experience for a marathoner after a 5k.  If this were a 10k, I'm sure I would have caught at least 2 more guys.

Ran back .5 mile and saw Marci- she was thinking she would run 30 min, but shattered her old 26:00 PR with a 25:09- nice job, babe!  

Now off to food and fireworks.  Happy 4th, everyone!

Weight: 0.00
From JimF on Sat, Jul 04, 2009 at 12:15:08 from

Awesome job on the PR. It is even better when you can take down a HS PR!

From Cody on Sat, Jul 04, 2009 at 12:45:11 from

Congrats on the PR! Its been a long time coming. A bigger congrats to Marci.

From Burt on Sat, Jul 04, 2009 at 14:34:42 from

Not bad for an old man. Oh wait, that's me.

From Kelli on Sat, Jul 04, 2009 at 15:19:23 from

Nice work and congrats on breaking that very old PR! And congrats to Marci as well. have a great rest of the day!

From Shimelle on Sat, Jul 04, 2009 at 15:21:59 from

Nice job! Especially after that grueling trail race you just did!

From paul on Sat, Jul 04, 2009 at 15:46:10 from

Great job old chum. Your previous PR was so old it must have felt like a family pet, so it must feel great to get a nice shiny new one.

From jtshad on Sat, Jul 04, 2009 at 19:06:16 from

Great job on the PR, sorry I couldn't keep up with you today! Nice run coming off your race last weekend. Lots of fun running with you again.

From redrooster on Sat, Jul 04, 2009 at 21:26:32 from

nice job Jon, you nailed the race just like you said you would! And congrats to Marci as well. Have fun and hope to join you for a run soon, maybe we can do green canyon. I have always wanted to run to Bierdneau peak via green canyon, you ever done that? Scott

From sam Dean-Howard on Sun, Jul 05, 2009 at 12:53:28 from

great racing to you both, excellent time way to push it and get your time excellent :-)

From Adam RW on Mon, Jul 06, 2009 at 09:26:41 from

Sounds like a great way to spend the holiday!

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