I'm retired from racing. Really.

November 29, 2020

Recent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesJon's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth ViewYear View
15% off for Fast Running Blog members at St. George Running Center!



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:

Miles:This week: 0.00 Month: 109.00 Year: 1271.00
Fastwitch Lifetime Miles: 82.50
Trail N1 Lifetime Miles: 86.50
Road N1 Lifetime Miles: 31.00
Trail M2 Lime/black Lifetime Miles: 231.50
Road N2 Black And Green Lifetime Miles: 409.00
Road N2 3 Grey Lifetime Miles: 221.00
Road M3 Black And Blue 2 Lifetime Miles: 225.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles

PM- BTW.  Ran from the fairgrounds to First Dam via canal, then up the river trail.  I started a tempo 5 miles into my run, just before Stokes Nature Center.  3 miles uphill (6:49, 7:28, 8:20 [350 ft climbing in one mile plus slick mud = slow tempo pace]), then 5 miles downhill into a strong wind (6:35, 6:37, 6:12, 6:21, 6:25).  I took the high singletrack path toward Spring Hollow for the last uphill mile, which was much slower than the normal route along the river.  Total was 16 miles in 1:55:40 (7:15 avg pace).  Hips hurt quite a bit, which is annoying, but I felt good other than that.  Definitely a bit chilly and rather windy.

Pace Miles: 16.00
Weight: 0.00
From Cody on Wed, Apr 28, 2010 at 23:22:48 from

Good workout

Well La dee dah to you!

From Tony on Fri, Apr 30, 2010 at 04:26:36 from

Hey John, just read your Rocky Raccoon Blog, CONGRATULATIONS! That is awesome man. 28th place with busted hips? That's solid man. How was your training before the hip injury? What were your weekly miles, and long runs looking like?

I was only sore after Boston for 2 days, so I'm guessing my body is getting more acclimated to the longer running, but my mileage definitely is not high enough to attempt an ultra yet. Right now I'm doing 6 mile recovery runs every other day, but I'm planning on really picking up the mileage in a few weeks. And no problems with the knees anymore! (always the shoes!) What would you recommend as far as a training schedule to attempt a 50 miler? I'm hoping to do one around august or so.

Congrats again on the 100 miler, you are a warrior!

From Jon on Sat, May 01, 2010 at 01:03:44 from

Tony- I did almost exclusively cross training with no running for 6 weeks before my hundred, due to injury. Before the injury, I was doing normal mileage (60-100 mpw), with long runs up to 40-50 miles.

For a 50 miler, you can almost do the same training as your marathon, except raise your weekly mileage up as high as you can. For long runs, I would suggest 1-2 in the 30-35 mile range. But your marathon training should be almost sufficient, as long as you don't start too fast in your 50. Before my first 50, I had only done 1 run of 30+ miles in my life. Good luck!

From Tony on Mon, May 03, 2010 at 02:38:56 from

Thanks for the info! Well, my normal marathon training is kinda lagging. I barely average 25 miles a week if that much before Boston, and at my peak last summer I was around 35-40 miles per week. So I guess I should probably increase my normal marathon training to around 50 miles a week at least before I attempt the 50 miler. But that is encouraging to hear that you were able to do a 50 miler with only one 30+ mile run. I am sure I can put in a 30+ miler at this point with ease, if I take it slow. Boston at 3:23 was a breeze till heart break and even then, it really wasn't too bad. The first 2 marathons I ran at faster paces, I really wanted to just stop and walk around mile 22.

Does decreasing your speed give you better endurance? I can't really figure out how much more beneficial it is, you do end up running longer at a slower pace, but is it so much easier on your legs that you can handle it? Energy wise I usually have plenty of it at the end of a marathon, My muscles just start shutting down around mile 24 or so.

Add Your Comment.
  • Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
  • Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
  • If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.
Only registered users with public blogs are allowed to post comments. Log in with your username and password or create an account and set up a blog.
Debt Reduction Calculator

Featured Announcements
Web fastrunningblog.com