I'm retired from racing. Really.

Ragnar Relay- Del Sol

Previous YearRecent 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 View
Graph View
Next Year
JanFebMarAprMayJunJulAugSepOctNovDec
20072008200920102011201220132014201520162017201820192020
15% off for Fast Running Blog members at St. George Running Center!

Location:

Greenville,SC,

Member Since:

Feb 24, 2007

Gender:

Male

Goal Type:

Other

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:

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

Personal:

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: 9.00 Month: 89.00 Year: 1251.00
Fastwitch Lifetime Miles: 82.50
Trail N1 Lifetime Miles: 86.50
Road N1 Lifetime Miles: 31.00
Trail M2 Lime/black Lifetime Miles: 228.50
Road N2 Black And Green Lifetime Miles: 409.00
Road N2 3 Grey Lifetime Miles: 208.00
Road M3 Black And Blue 2 Lifetime Miles: 225.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1758.75149.7027.4016.2048.752000.80
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
100.000.000.000.000.00100.00

My first blog day was Feb 26 but I had been running since mid-Jan.  I'm estimating I had done ~100 miles in that period, so I'm putting that on here so my yearly total will be correct. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 miles at a medium pace on the beach in Florida.  Much better than running in the snow.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 miles, from my house and along the Logan River golf course trail (aka Riverwalk).  Medium pace, especially since there was snow and ice on the track.  Night run.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

2 very, very slow miles pushing the jogging stroller.  This was after a very fun, yet tiring, day of downhill powder skiing at the Beav.  First time I have tried running after skiing, and it didn't work.

Just curious- do you guys ever attempt to account for other forms of physical exercise as some sort of equivalent mileage?  For example, a day of skiing?  I also play 2 hours of basketball every Thursday and 2-4 hours of ultimate frisbee every Saturday.  Thoughts?

Weight: 0.00
Comments
From Paul Petersen on Fri, Mar 02, 2007 at 12:36:19

Welcome to the blog. I typically only count other forms of exercise as "mileage" if it is a very steady and structured aerobic workout. For example, I'll count elliptical training or XC skiing as mileage, but not downhill skiing. But that's just me. For "irregular" activities (lots of starts and stops), it's too hard for me to figure out mileage, so I don't bother.

I think Daniels says to count cross training as about 2/3 of normal miles, so if I do 30 minutes on the elliptical, I count it as 2 miles running.

From Cody on Fri, Mar 02, 2007 at 20:07:26

Hey Jon,

I would count the ultimate for-sure. I have played some serious ultimate that was similar to some interval workouts. Shorter periods of all out effort and very little rest.

Good to see you on the blog.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 medium miles.  Loop from my house, through Providence to 300 S, to Blackhawk, to Riverwalk, then home.  Felt pretty good, especially the first half.  I need to get more sleep, though.  On pace for 35-37 miles this week, then 40+ next week.

Weight: 0.00
Comments
From Sasha Pachev on Fri, Mar 02, 2007 at 13:32:42

Welcome to the blog. I am with you on the sleep part.

From James on Sat, Mar 03, 2007 at 18:47:32

I see that they finally talked you into it too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 miles at pretty easy pace around the neighborhood

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Just over 11 miles with Paul and Cody, averaging around 8:00 pace.  Looped through Millville/Providence with a few hills.  Longest run this year by over 20 minutes, and I felt real good.  It was cold, though (somewhere around 0 deg F at the start, windchill below 0), and I enjoyed my eyelids almost freezing together.  Cody ran in shorts- I don't think he will do that again.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Snowshoeing, no run

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 medium pace miles.  Ran up Cliffside. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 medium miles along riverwalk trail.

I also donated blood today.  Do any other runners donate blood?  Do you slow down a bit on your next couple of runs after giving blood? 

Weight: 0.00
Comments
From Dave Holt on Thu, Mar 08, 2007 at 09:32:40

Many of my track kids always donate blood right at this time of year - school blood drive. A wonderful cause. But with a meet right after I always see a drop in performance.

From Sasha Pachev on Thu, Mar 08, 2007 at 10:08:28

It would probably take you a week before you are back to normal.

From Maria on Thu, Mar 08, 2007 at 10:18:09

I've done it few times while training. Just don't do any hard workouts for several days, and you'll be fine. I did notice some fatigue the same day when I ran after donating, but the next day I felt fine. Still, I just kept to short easy runs for few more days.

From Paul Petersen on Thu, Mar 08, 2007 at 10:20:52

It depends on how many cookies you eat afterwards. Performance increases with the first 10 cookies, and then diminishing returns thereafter.

From Jon on Thu, Mar 08, 2007 at 13:16:45

I'll limit myself to 10 cookies.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 miles in 1 hour with Paul, running a loop through River Heights/Providence/Millville.  Felt very good.  2 hours of basketball later in the day.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 slow miles in Idaho Falls

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

13 medium paced miles (between 7:30 to 8:00) in Idaho Falls.  Felt kind of tired and sluggish the first half, but felt good coming back- I picked up the pace a fair amount the last 3-4 miles.  Perfect weather for a run (~40 deg, overcast).  I'm glad I got my 40 miles in this week even though I took Monday off.  I will run 6 days next week, 45-50 miles, with some hills and a bit of faster stuff.  3 more weeks till the Relay Del Sol.

Weight: 0.00
Comments
From Jon on Sat, Mar 10, 2007 at 14:09:39

Note to self- I think Paul's idea of tracking shoe mileage is a good idea. 766- 79 miles.

From AndyB on Sat, Mar 10, 2007 at 18:43:14

What size shoe do you wear? I have a pair of size 11 NB 767 that I've worn twice (12 miles total) that I don't like. If you want them, they're yours.

From Jon on Tue, Mar 13, 2007 at 08:25:15

I usually wear 10 1/2, I believe, though it depends on the shoe. I would be interested in them.

From Andy on Tue, Mar 13, 2007 at 12:02:23

If you want to email my your address (abx3 at xmission dot com), I will mail them to you.

From Jon on Wed, Mar 14, 2007 at 08:06:40

Andy

I checked my shoe size for NB last night and all my shoes are 9 1/2, so I think 11 will be too big. Thanks for offering, though.

On a related note, if anyone wants a size 9 1/2 NB 754, I have a free pair for them, as well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 miles on the Logan Canyon river trail.  Very enjoyable run, with lots of mud, snow, and ice.  Of course, that slowed me down on some sections, but still enjoyable.  Felt pretty good.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

6.5 miles from my house, up to Providence canyon, and 1/2 mile into the canyon.  Lots of steady, uphill running to mimic some of my RDS legs.  Felt tired.

766- 85 miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 medium miles along riverwalk trail (29 minutes).  Felt pretty good.  Then played 1 1/2 hours of basketball after getting 4 cavities filled.

766-89 miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 miles today, out to the canal and along it, then home and around the neighborhood.  First 4 were at 7:22 pace, then next 3 were at 6:50.  Mile 8 was in 6:20.  The 8 miles felt tiring but good, and I'm glad to see I can pull a sub-6:30 out.  The final 2 miles were very slow (~8:30 pace) pushing the kid in the jogging stroller as a cool down. 

Finished by playing a few hours of basketball- good speedwork and very tiring.

766- 99 miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 very easy miles around Logan/Providence, running with the wife and the baby in the stroller.  Nice recovery run after a hard workout yesterday. 

766- 104 miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

15 miles at a somewhat easy pace, from start of the canal up the canyon to Guinivah Malibu campground.  I felt pretty crappy the first 4 miles, but then felt better the rest of the way.  I could feel that I was somewhat dehydrated and hungry, but it was a great run.  I love running in the mountains, especially when there is some slop, snow, and mud, and it was nice to run in a group (Paul, Dan, James, and Cody).  This run should help a lot with the Relay del Sol, since it was longer than all my legs combined.  Good day.

806- somewhere around 150 miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

9 miles- 3 up Green Canyon (still very snowy for most of the trail), 3 down, then 3 miles along the Bonneville Shoreline trail.  Lots of small to medium hills.  Got real muddy again.

806- 160 miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

Ran from my house (mile 21.5 on TOU course) back to mile 15.5, then home.  I ran 8:15 miles on the way out, then 7:30 miles on the way home.  While not the fastest times, I am pretty happy for 3 reasons- 1) I was pushing the baby and jogging stroller the whole way  2) It was raining pretty hard for much of the run and was windy, which really slows the stroller down, and 3) the stroller got a flat tire at the turnaround point, meaning I ran 6 miles with a flat tire and increased drag, including the hills on TOU course from miles 18 to 20.  Overall, a good run.

Total time 1:34:28

766- 116 miles

Weight: 0.00
Comments
From James on Wed, Mar 21, 2007 at 11:20:38

I was wondering how often you take your baby girl on runs with you, and if she is pretty content for long distances?

I got my Omni's online @ rnjsports.com for $65 with shipping. I also got a gift card to sport authority for my B-day from my in-laws and found some Grid Hurricane 8's and Brooks Adrenaline's on a 50% off sale. I have three new pairs of shoes to rotate now, so I am excited about that. I do think that the Omni's are the best of the bunch though.

From Jon on Thu, Mar 22, 2007 at 10:12:55

James

I usually take her once or twice a week- most of the time on 4-8 mile runs. This was my first long (12 mile) run with her, and I think it would have been fine if it weren't so cold out. She cried pretty hard the last 3 miles because she was cold. But she has never cried before on a run- she is pretty mellow and either looks around or sleeps.

I only have 1 road shoe and 1 trail shoe right now, so I need another pair. I agree the Omni 5 is one of the best pairs I have ever owned (along with NB 765).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.005.000.000.000.0010.00

I ran from my house along the last 5 miles of the TOU course (very nice to have the miles marked), and then reversed the route.  I went out at 7:20 pace for the first 5 miles, then returned at 6:50 pace, which felt pretty good.  My last mile (mile 23 to 22 on the TOU) was a 6:30.  I felt good, which made me not feel quite so bad about taking yesterday off.  And being able to run 10 miles, with half of them under my goal time for RDS, sure helps me feel at least somewhat prepared for the race. 766- 126 miles

So my first toenail of the season has officially turned black.  It is not uncommon for me to be missing 4 or 5 toenails all running season.  And yes, my shoes are long enough- I think I curl my toes a bit when I push off.  Anyone else lose toenails on a regular basis?

Weight: 0.00
Comments
From James on Fri, Mar 23, 2007 at 17:09:13

Thats is crazy that you lose so many toe nails! I've lost one a couple of times, but not for a while. My Dad has been running for about 30 years and he loses his big one every year. It has grown back so many times and is so thick that it chatches on the in-seams of his shoes. But I have never known anyone who loses five or more, you're just weird!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 miles at 10 pm as the first of my 3 runs in 15 hours.  Pretty easy pace (7:45/mile)

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

2nd of my 3 runs in 15 hours.  7 am, ran to Firehouse, then decided to follow Paul's lead and run the deer trail.  I ran up cliffside, along the deer trail to above fox hollow, then home through Providence.  Felt pretty tired and sluggish going up mountain road, but felt much better running the deer trail hills.  I lost one of my gloves, but drove up later and found it.

3rd run was at 12:30, meaning I did 3 runs (6 mile, 9 mi, 6 mi) in 14.5 hours. 

My 3rd run was from mile 21 to 18 and back along TOU course.  First 3 miles averaged 7:20 pace, 3 miles back was 6:40 pace, which I was pleased with supposing my mileage and that it was net uphill.  I actually felt quite a bit better in my 3rd run than my 2nd run.  I think I am in decent shape for the RDS (not great, but decent) and should be able to meet my 7:00/mile goal pace.  Supposing I only started running in February, I think I am doing ok.

Finished the day with 2 hours of ultimate frisbee (a little speedwork) and a 30 minute hike.  My legs are tired.

766- 147

 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 easy miles with some of the RDS team.  First day running after missing Monday and Tuesday.  Went to the chiropractor for the first time ever on Tuesday and I am sore!

We leave tomorrow for RDS.

Weight: 0.00
Race: Ragnar Relay- Del Sol (12 Miles) 00:00:00, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.004.400.000.000.006.40

I have already read a few of the entries for the race from my teammates, and recommend reading them.  Paul's has more of a general overview and is rather humorous.  I recommend it.  Here is my report.

A group of us drove down Thursday night/Friday morning.  We met the rest of the team at the starting line in Wickenburg.  I was the last runner (runner 6) in van 1.  The race started well, with it quickly becoming apparent that our competition would be from the Google team.  The five runners in front of me ran great, though Google did manage to open up about a 4-5 minute lead on us.  After making my ritual 20 trips to the beloved port-o-podies (or so it seemed), my leg approached.  My first run started about 8:30 pm.  It was a short leg- 4.4 miles, though it was hilly the whole way.  I had not trained near as much as I should have (only 10 weeks of running), so my overall predicted pace was 7:00 miles, though this leg was supposed to be a 7:18 thanks to the hills.  I didn't like running along the highway for the first bit, but having a full moon was great.  I hit my first turn (1.4 miles) at 6:45 pace and was feeling good, though I knew I was (sadly) near my speed limit since my breathing kept trying to turn random and I had to force it to stay even (2 steps in, 2 steps out).  I then had a gradual uphill, gradual downhill, then somewhat steep uphill.  The second hill slowed me a bit, but not too much.  I finished with a nice downhill run and a time of approximately 30:30, 2 minutes faster than predicted but we were still 4 or 5 minutes behind Google.

We drove the exchange 12, where I took a very cold but wonderful shower and fell asleep for about 2 hours on a wrestling mat.  Having always been the 1st runner in my previous vans, I prefer being last so I can sleep longer.  Results continue on Saturday.

Weight: 0.00
Race: Ragnar Relay- Del Sol (7.4 Miles) 00:00:00, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.007.400.000.000.0010.40

Part 2

Our team ran great leading up to my second leg.  Clyde had a very hilly leg with lots of turns- something I would have enjoyed.  Paul closed a lot on Google and I was only about 3 minutes behind them at the start of my leg.  I was slightly confused for the first half mile because I thought I missed a turn, but actually didn't.  My leg was 4.1 miles, with a constant ascent the whole time.  I pushed myself and passed 2 teams (the only ones I saw), finishing about 4 minutes under my predicted time (just under 7:00 miles again).  I was tired but happy.

The race got real exciting after this.  Van 2 ran great and closed the gap with Google to 20 seconds.  It's amazing that you can run 120 miles and be within 100 yards of a team.  Google pulled away a bit before my leg.  My leg was very short (3.3 miles) with one decent uphill, a steep downhill, and then some flat and gradual up.  I ran hard but was very tired.  I could definitely feel some fatigue in my legs on the downhill pounding.  I also thought the second half would be flatter and even some downhill rather than up, which was hard.  But, the "1 mile to go" sign came a lot quicker than I expected and I finished 2 minutes ahead of schedule (~6:16 miles).  I was glad to be done and was very hopeful would could catch Google.  Alas, it didn't happen, but we still took second place, 10 minutes behind Google and 90 minutes ahead of 3rd place.  It was very fun to have a team to race and they were great competitors and good sports. 

Overall, it was a very enjoyable race.  I met some nice new people, saw some beautiful country, and had a great time.  I will make sure to start training earlier before future relays so I can pull my own weight rather than dragging down the average time.  It shows you how great my teammates did when our average time was 40 seconds/mile faster than my time.  They were great runners and enjoyable teammates.  Thanks, guys.

Looking towards the future, I'm not sure if I will do this relay again.  I enjoyed it and am very glad I did it.  But I think I want to run some other relays (other Ragnars, Hood to Coast, etc) before I would consider repeating this one.  If they change it to run from Flagstaff to Phoenix, though, I would be back in a heartbeat.

Weight: 0.00
Comments
From Superfly on Mon, Apr 02, 2007 at 14:33:18

Jon good job this weekend. It was so fun meeting all you guys and trying to pull Google in. We'll get them next time. Keep up the good work and you be kickin butt come June.

"And Sasha was his name Oh !"

From Ryan on Sat, Apr 07, 2007 at 00:08:43

Hey Jon, that was one of the best weekends of my life. Let's do it agian sometime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0010.500.000.000.0010.50

I ran up Logan canyon today, from the start of the river trail all the way to Guinavah Malibu campground.  I felt great, with only a little soreness from the race last week.  I think it is 10.3 miles round trip, but one of you GPS guys will have to confirm this.  First 5 miles were about 7:40/mile pace.  Return trip was about 6:52/mile pace.  I really pushed it the last 2 miles and ran from the end of the singletrack to the car in 11:50, which I believe is about 6:10/mile pace.  Again, one of you GPS guys will have to tell me exactly how far it is.  Anyways, a great run.  The only bad part about the run is that the snow and mud are gone, so it wan't near as fun as last time.

806- 170 miles

766- 127 miles

Weight: 0.00
Comments
From dutch on Wed, Apr 04, 2007 at 13:19:01

Nice work!

Man, I'd give just about anything to do that exact run. Oh wait...i'm flying to UT next weekend! We should plan a run...

From Sasha Pachev on Thu, Apr 05, 2007 at 00:03:22

You can map it out with the Course Tool. As a side benefit, you'll be able to analyze it and convert your effort into a flat equivalent.

From Jon on Thu, Apr 05, 2007 at 09:00:28

Ben

We can for sure get together and do a run like that. You have to take advantage of the trails while you are here.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

I was planning to do 8 today, but my legs felt very tired the whole time and I ran out of time.  But, I still did 6 around the neighborhood pushing the kid.  I am feeling some fatigue still from the race, plus some from a pretty hard workout yesterday.  It was good to still get some miles in and be ready for a medium workout tomorrow.

766- 133 miles 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.500.000.000.000.0011.50

Did a nice run with Paul.  I felt much  better than yesterday.  I ran to the rec center, then we ran through the Island and Sumac, the first dam, back on the canal, to the rec center, and then home.  About 7:45/mile pace or so, I would guess.  Somewhere between 11.5 to 12 miles.  Nice to run with someone and plan our races for the year.

766- 144 miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

5.5 easy miles with Paul around the landfill loop.  I need to eat less vegetables at lunch.

766- 150 miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0016.000.000.000.0016.00

Very good workout today.  I hadn't run more than 15 miles yet this year, and really wanted to get in a good 16 today.  I didn't drink enough during the day (dehydrated) and ran in the afternoon (i.e. rather warm), but still had a good run.  I ran up Blacksmith Fork canyon, from mile 13 of TOU up to mile 5 and back.  As a result, I have my splits.  I wanted to run ~7:45/mile uphill and ~7:00/mile downhill.  Here are the results:

Mile 1- 7:29

2- 7:36

3- 7:22

4- 7:19

5- 7:19

6- 7:43 (lots of up)

7- 7:17

8- 7:33

9- 7:00

10- 7:13

11- 7:02

12- 6:48

13- 6:55

14- 7:06

15- 6:38

16- 6:41

I could tell I was dehydrated the whole run.  My legs were absolutely burning for the last 4 miles, but I was glad to pull off a few sub 6:45 at the end.  I'm not sure I could have run even 1 mile more.  Uphill was good but tiring, and downhill was just tiring.  There was a nasty headwind on the way down which added to my fatigue.  But it was a good run supposing my short season thus far.  With 5 more months of hard training, I should be in good shape for the fall marathons.

Total: 1:55:10  Ave 7:25/mile up, 6:55/mile down. 

766- 166 miles

Weight: 0.00
Comments
From Paul Petersen on Sun, Apr 08, 2007 at 10:52:53

Nice work!

From James on Wed, Apr 11, 2007 at 00:37:22

It is always nice to get that first 15 miler under your belt, eh! It was nice and hot on Saturday too, so even though there was a head wind coming back down, it probably cooled you off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Good recovery run today.  I am fighting a cold, plus it is 45 degrees and raining outside, so at the start of my run I decided to do 4 miles instead of the originally planned 8.  As the run went on, though, I felt great, so just kept chugging along.  8 miles, 3 times along the logan riverwalk trail plus to and from home.  Started at 7:35 pace, finished closer to 7:15 pace, with a little surge to the finish line.  Total time: 59:26.

766- 174 miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

12 medium miles- from my house, up to dry canyon, along deer fence, past providence canyon, and about half way to Millville.  12 miles total, 90 minutes.  My right knee has been twinging for a while and it is starting to hurt more.  Hopefully I can figure out what it is and fix it.

806- 182 miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

1 mile with the wife and kid, then met Paul and Ben at the Stokes trailhead.  We ran up the river trail, taking the high singletrack route to spring hollow.  More hills than I had planned on (well, actually, it was only 1 hill, but probably 1 or 1.5 miles long), but I felt ok.  Back down to third dam, the on the river trail.  9.5 miles (more or less) in 77 minutes.  It was good to see Ben and hear how he was enjoying DC.  Oh, and if Paul tells you that you are almost at the top of the hill, don't believe him.

806- 193 miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 easy miles around the riverwalk trail pushing the baby stroller.  Recovery day for a long run tomorrow.

766- 180 miles

Weight: 0.00
Comments
From James on Sat, Apr 14, 2007 at 00:00:08

Are you ready for tomorrow's 18 miler?

I went up earlier tonight and planted some drinks at the beginning of the single track. Hopefully it isn't too cold in the morning.

From Jon on Sat, Apr 14, 2007 at 19:56:05

The run felt great and your drinks were very nice. I only wish I read this last night so I didn't carry my water bottle. Better too much than too little.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.504.000.000.000.0018.50

Long run today from Paul's house up the canyon to Guinavah Malibu and back.  Ran with Paul, James, Cody, Dan, and Mark (though I think I called him Matt).  Nice run.  I felt 100 times better than I did on my long run last week.  We weren't going to fast for most of it (8:00 pace or so) and it was very nice to be on trail.  We started picking it up once we hit the canyon road, sub 7:30 pace or so the rest of the way (last 4 miles or so).  The last mile was real fast, 6:06 Cody said, but I still felt great.  It gets me excited for this season.  Just have to keep training.  60-62 miles next week.  I plan to go up 5-7 miles per week till mid 70's, then start evening out and adding some speedwork.  Plan to do most of my summer at 75-90 mile weeks.

Total time 2:29:33

806- 211

Weight: 0.00
Comments
From James on Mon, Apr 16, 2007 at 01:25:49

I felt good on the run too. It was fun to have the big group. Let me know when you want to start doing some intervals or fartleks and maybe we can hook up in the evenings.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 miles today- from my house along the TOU course for 3 miles.  Then through the island and along the canal.  Then turn around and back home.  5 miles at 7:15 pace or so, then back at just under 7:00 pace.  Fly to Alabama tomorrow for a business trip.

New shoes- Omni 5- 10 miles

By the way, congrats to the Boston finishers.  Nice job in less than ideal conditions.

Weight: 0.00
Comments
From James on Wed, Apr 18, 2007 at 01:24:05

I see you went out and got another pair of the Omni 5. They are one of my favorite shoes I've owned.

From Jon on Wed, Apr 18, 2007 at 09:25:57

Fit like a glove...

I had about a 1 mile break-in, then no problems

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

10 miles in Monte Sano state park, Huntsville, AL.  Nice trail run, with a surprising amount of hills.  It is rockier and root-ier than most my runs in Utah- it made me worried about twisting an ankle once it was getting dark.  I ran out of light before I got enough miles, so I drove back to my hotel and finished off with 3 miles on the treadmill in 22 minutes.  I really enjoy running in that state park.  While I agree with Paul that travelling makes getting in runs very difficult, I enjoy finding new locations to run.  My coworkers think I am weird because I always skip the steak dinners with them and go on my run, grabbing a sandwich later.  The weather here is nice (low 70's), but running here in the summer is also a pain due to the heat.  But it is fun to find nice trails and go exploring in new areas.

806- 224 miles.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.500.000.000.000.002.50

I only had time for 2.5 miles late at night- the workout facility in the hotel closed at 10 pm and I didn't want to go running outside at night in Huntsville.  But at least I got a run in.

806- 226 miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

I got up early to fly back to Utah.  I arrived back in Logan at 6:30 pm and immediately drove to Stokes parking lot.  I did a 7.5 mile run.  My legs were very sore and sluggish (not surprising since I had been sitting all day in an airplane), but my times were actually decent.  I felt much better by the end of the run.  I had hoped to do 10-12 miles, but it was getting dark and I figured I should head home since my wife was expecting me around 6 pm.  I don't think I will make my 60 mile goal for the week, but that isn't surprising since I was travelling and working long hours.

806- 234 miles

Weight: 0.00
Comments
From Paul Petersen on Fri, Apr 20, 2007 at 11:29:00

Nice work getting whatever miles you could in. I didn't hit my mileage goals either, but at least got out the door everyone morning in CA.

I ran down the river trail last night too and saw your car in the parking lot...didn't see you though.

From Jon on Fri, Apr 20, 2007 at 13:19:26

When did you go on the river trail? I started just after 6:30.

From Paul Petersen on Fri, Apr 20, 2007 at 13:23:51

I got on late in my run, around 6:40. I only went up a mile before I had to turn around and go home, so I would have been a couple miles behind you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.500.000.000.000.0013.50

I took 3 days off last week to try and get my knee better.  It didn't feel bad today, which is a good sign.  I did 13.5 miles with Paul- from my house to the rec center to the canal.  Then we hopped on pipeline trail- first time I had ever done it.  I didn't know it was there.  It was fun except we couldn't run on the pipe because it had been raining.   

I was pretty sore today and felt very sluggish, which is strange since I didn't run for 3 days.  We were going at a pretty good pace for me- in fact, I ran out of steam my last mile and went pretty slow.  But it felt good to get a nice medium run in at the start of the week.  Total time 1:42:11

766- 187 miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.005.000.000.000.0010.00

10 miles up the river trail to Guinavah Malibu and back.  I felt much better than yesterday.  Up in 39:30 (7:54 pace).   I wanted to really push it on the way down, with a goal to come back 10% faster (7:06 pace), but I ended up coming back in 35:21 (7:04 pace), which was great.  Each mile was at least 10% faster coming back except for the singletrack above 2nd dam.  I had a very nice burn in my legs by the end.  I ran the last bit, from the end of the singletrack back to the parking lot (just under 2 miles), in 12:09, which is somewhere around 6:20 pace.  Nice run.

806- 244 miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Easy 6 miles on river walk.  Felt tired and sore.  Good to have an easy day.  46:15

Omni 5- 16 miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Easy 10 miles around the island pushing the baby.  Still felt fatigued- this week will be 9 miles more than any other this year.  Plan to do a medium 6-7 miles tomorrow in order to have a good long run on Saturday.

Omni 5- 26 miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

6.5 easy miles with Paul around the golf course trail and sw logan.

Omni 5- 32 miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

18 miles- from my house to mile 16 on TOU (5.6 miles, 42:30).  Then I turned around and ran the last 10.2 miles of the TOU course, with mile splits.

17- 6:57

18-6:57

19-7:00

20-6:56

21-6:49

22-6:54

23-6:30 (I inadvertently found myself in the middle of a 10k race, so kind of surged and enjoyed catching 10 people)

24-6:38

25-6:32

26-6:38

26.2- 1:29

Then 2.5 miles home.  I had hoped to be under 7:00/mile for the 10 miles, so was happy with the run. Felt very good.  I even ran into Mark Jorgenson on the way home- he was finishing a 21 miler, getting ready for Ogden Marathon.

Total time: 2:09  Now it's time to go play a few hours of frisbee!

Omni 5- 50 miles

Weight: 0.00
Comments
From James on Sun, Apr 29, 2007 at 17:02:58

Jon,

You should have just come and run the 30k, even as a bandit.

From Cody on Sun, Apr 29, 2007 at 18:54:21

Jon,

You would've placed in the top 20 even if you had run no faster than your own workout time. Looking good! You should do the Ogden half. You would do pretty well even with only 2 months of base.

Its nice to see Mark is out and training. I think he could do really well too.

From Jon on Mon, Apr 30, 2007 at 21:38:27

Yeah, I probably should have done the 30k with you guys. I would do the marathon except I will be out of town. I am sure I will do the WBR with you all, though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

Did about 7.5 or 8 medium pace miles with Paul winding through Providence.  Then I ran the landfill loop by myself.  It was hot and I was pretty tired by the end.  I figured I was about 13 miles and was curious what I could do when tired, so I ran a final mile on the track.  Splits were 1:42, 1:39, 1:36, and 1:33.  Total of 6:31 mile, which was pretty good since I was running very relaxed, not pushing too hard, plus it was hot and at the end of a good run.  Good run today.

766- 201 miles

Weight: 0.00
Comments
From Dustin Ence on Tue, May 01, 2007 at 11:14:15

The Hurricane Half starts about 4 miles to the east of the town of Virgin. It then runs through Virgin, La Verkin, and finishes at Hurricane High School. The competition is decent. Last year Hobie Call ran and easily won the race. Clyde should be there as well as some of the other southern utah guys on the blog (Steve Hooper, Wildbull) Are you running the Ogden Marathon?

From Jon on Wed, May 02, 2007 at 00:29:31

No, I'm still going to be on my vacation, otherwise I would. I'll have to see about the Hurricane half.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

12 miles, from my house to the canal to first dam.  Felt a bit tired from yesterday.  Started at 7:45 pace, finished at 7:10 pace.

Omni- 62 miles

Weight: 0.00
Comments
From Cody on Wed, May 02, 2007 at 10:07:33

Good job getting the mileage in. What are you up to now? 65-70 miles a week?

From Jon on Wed, May 02, 2007 at 22:56:04

64 last week, hopefully 68-70 this week. My vacation the next 2 weeks is going to make this hard, though. What are you at?

From Cody on Thu, May 03, 2007 at 21:29:07

I am shooting for 60-65 this week. I hope you enjoy your vacation.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

6.5 easy miles with Paul and James around south Logan.  First time I had run with those two together.  Looking forward to my vacation, especially after the hectic day at work today.

http://www.cnn.com/2007/TECH/space/05/02/derailment.shuttle/index.html That is my rocket that derailed, plus I know the people who got hurt.  Not a fun experience.  My group is in charge of the rail cars, too.

Omni- 68 miles

Weight: 0.00
Comments
From James on Thu, May 03, 2007 at 00:13:40

I guess that your vacation is perfect timing. At least you won't have to worry about it for a couple of weeks.

It was good to get together with just you and Paul tonight. Let me know about your long run for the week.

From Jon on Thu, May 03, 2007 at 14:59:15

I sent you an email about tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 easy miles at 7:30 pace.  I leave tomorrow on my 2 week vacation but I will try to report on my runs when I get back.  I hope to be ~60+ miles each week, though I think my long runs won't be as long. 

766- 205 miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

Ran 20 miles with James, from mile 1.5 on TOU to my house.  Good run, nice weather, but we somehow ran right by our second water stop (gatorade on the side of the road).  All miles were between 6:50 to 7:12 pace, with a 7:06 average.  Not bad for the first 20 miler of the year.  Time 2:22

Leaving on vacation now.  Thanks for the run today, James, and good luck to all at Ogden marathon.

766- 225 miles

Weight: 0.00
Comments
From James on Fri, May 04, 2007 at 20:40:10

Thanks for the invite. I hope your vacation is a good one, it should be a lot of fun. See you in a couple of weeks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 miles in Zions national park.  Nice run.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

14 miles, from my house to the canal and up to just below 2nd dam.  Out at 7:30-7:45 pace,  back at 7:30-7:15 pace, with a final mile of 6:53.  I felt like absolute crap the first 3-4 miles- stomach cramps, wanted to puke, bad headache.  Not at all how I normally feel.  I really thought of turning around at 4 miles but decided to keep going.  Felt better on the way back, at least a bit.  Still have the headache. 1:43:53 total time.

I will try to catch up my blog for the past 2 weeks from my vacation.  I did pretty good running the first week (including some gorgeous runs and very hard runs) around Zions and Bryce.  One run was 8 miles with 2300 feet ascent, 2300 descent.  One run had 850 feet gain in the first mile.  Fun!  I tweaked my knee pretty bad backpacking in the Grand Canyon the second week and didn't run again due to concern for it.  It twinged my whole run today.

Omni- 82 miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

I don't really want to talk about my runs this week.

766- 230 miles.

Weight: 0.00
Comments
From James on Fri, May 25, 2007 at 15:55:26

Jon,

That was a picture from Ogden last week. How was your vacation? You will have to tell me about it sometime soon.

From Jon on Fri, May 25, 2007 at 20:06:21

Are you doing the run tomorrow? Are you thinking of coming to frisbee?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 miles on canyon river trail.  Easy.  Nice weather, and the leaves have come out so everything is green.

Omni

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

18 miles.  From my house to canal up the canyon to 3rd dam- just over 10 miles in about 1:15.  Then Paul, Dan, Cody, and James picked me up and we drove to Temple fork, where we ran about 7.5 miles.  Pretty slow on the way up, faster down.  I had never done that trail before- it's pretty nice.  Finished off with 2 hours of ultimate frisbee.

806

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

 Here is my weekly mileage total since Feb 26, for the record.

Feb 26- 36

Mar 5- 41

Mar 12- 47.5

Mar 19- 52

Mar 26- 22.8

Apr 2- 49.5

Apr 9- 55

Apr 16- 33

Apr 23- 64

Apr 30- 66.5

May 7- 38

May 14- 6.5

May 21- 45

Shoe total- 806 295 miles, 766 230 miles, Omni 112 miles

Weight: 0.00
Comments
From Sasha Pachev on Tue, May 29, 2007 at 15:34:14

Jon - I have been able to recover the entries. I do not know how you managed to go back from fast/slow to just miles - this should not be possible, the blog should not have even given you an option to do it, but it did. Apparently you hit some bug. Fortunately, it never deletes the old entries, only changes their type. In this case, they were not matching your template, so they disappeared from the application view, but were still in the database. Apparently somehow you managed to change them to the Jack Daniels template. In your case I could change it back to fast/slow, but it would be a bit of a mess to change it to just miles.

From Jon on Tue, May 29, 2007 at 23:43:24

Yeah, maybe we should just change it back to fast/slow. Serves me right for messing around with it. Thanks for getting the data back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

12 miles- up Green canyon, then up the Preston Valley single track to above the wind caves.  I hadn't done this trail in 2-3 years- I had forgotten how steady the climb is, plus how technical the trail is.  Much harder than Jardine Juniper, for instance.  Good hill run, though.

Finished with 1.5 hours of frisbee.

806- 305

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 easy miles with the baby stroller, back and forth along the planet walk.  This run was previously known as the river trail, golf course trail, paved river trail, etc.  From henceforth, I dub thee "Planet Walk"- anyone who has run it recently should know why.

Oh yeah, I ran into Paul and helped an old lady look for her hat.  It was an exciting run.

Omni- 120 miles

Weight: 0.00
Comments
From Cody on Wed, May 30, 2007 at 22:47:50

I know what you mean about the planet walk. I had to take my kids there for a walk last night to stop and read what the plaques said. I was actually pretty interested. I even bored my poor wife with the details after I got home.

From Paul Petersen on Thu, May 31, 2007 at 10:44:55

I'm still upset they left Pluto off. It's still a planet in my book!

From James on Thu, May 31, 2007 at 10:45:00

Love the picture! Are you playing Ultimate tonight?

From Jon on Fri, Jun 01, 2007 at 15:14:15

Sorry- missed your message, James. I didn't go due to conflicts noted above. DId you go?

Paul, I'm upset about Pluto, too. But it would make the trail about 1/2 mile longer.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

I was supposed to do 14 or so today, but was supposed to help a friend move out of his house so only had time for 7.  That's ok, though, because my quads were very sore from Tuesday's run (my first hard downhill of the year) so I was going pretty slow.  Need more downhills to get my legs used to it.

Omni- 127

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 miles with the jogging stroller, around River Heights and the Island, all the way to Sumac.  Then wound my way back.  Warm outside, but my legs feel better.  Looking forward to tomorrow's run. 

Omni- 137 (I can't find my 766's right now so I only have 2 pairs of shoes)

I think I saw Dan towards the end of my run- I tried to catch him, but was too far behind.  Dan, did you run through River Heights/Providence around 7:30 pm?

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

2 miles of cross training this morning (frisbee).

Paul, Cody, Dan, and I met at 1 pm for a trail run.  Yes, it was hot- 88 deg in Logan when we got back, so I figure it was 75 or maybe even 80 deg on our run.  We did the Beaver Creek to Sink Hollow loop, which I had never done before.  Nice run, but too many ATV's and dirt bikes for my liking.  I felt ok on the first half but couldn't really get my legs going fast on the downhill portion- still decent pace, but I was struggling a bit for some reason.  I still finished the 13 miles in 1:42:36, which puts me at 7:53 average pace.  Not horrible for a trail run, but it wasn't steep so faster would have been better.  I did enjoy doing some nice downhill through a pine forest.

I was the only one without a GPS watch- and I am proud of it!  I will hold out!  Those guys are all slaves to their watches, now.

Paul was talking about Brautwursts for sale, so I stopped by the stand after and ate 2.  Yum yum.  Plus some ice cream and pop.

52 miles for the week- I was hoping for 70, but missed Monday and my Thur run was about 7 short due to time.  I will plan for 65-70 next week, which may be hard since I will be in hot Florida for 4 days.

806- 318 miles

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

It was hot after work, so I didn't run until after dinner at 8 pm.  I made up a new run, partly because I didn't want to run up the canyon and partly because I knew I would need water, since it was still above 80 deg when I started.

See if you can map this run- the park run.  I went from my house to Ryan's Place Park (River Heights) to Merlin Olsen park to Adams park to campus, stopping by the quad and the hyper fields.  Then I ran to Hillcrest park, Lundstrom park, up to 1500 N, down to 800 E (passing the USU soccer fields and Romney stadium), stopped by Old Farm for more water, ran to Mt Logan Middle School, all the way to Logan High School, over to the Cache County fairgrounds, Willow park, the golf course, then ran into Providence where I stopped by Alma Leondhart park before coming home.  Lots of parks!

I started ~7:40 pace, did most of my run around 7:00-7:15 pace, and finished under 7:00 pace.  It was still warm, but there wasn't too much traffic, so I didn't mind running on the roads.  15 miles, 1:50:45. A great run to start the week.

I am happy to report that the people of Logan are very active.  I saw frisbee games, football, softball, volleyball, croquet, and even a game of red rover.

Now, here is the challenge- what big parks did I miss?  First dam, the park near Blackhawk, and Spring creek middle school are the ones I can think of.  Let's see if any of you can find a route with more major parks that isn't any longer than mine.

766- 245

Weight: 0.00
Comments
From Paul Petersen on Tue, Jun 05, 2007 at 11:13:39

Did you miss Stewart Nature Park? You could have hit that between River Heights and Merlin Olsen.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 easy miles around the island.  1.5 hours ultimate frisbee.  I leave tomorrow for Florida.

Omni- 143

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.008.000.000.000.008.00

YEEHAW!

I'm in Florida now.  I ran in Logan before I left- 40 deg and raining.  I felt great.  8 miles, from my house to planet walk, 3 times along it.  I wanted to go fast.  I started at 6:30-6:35 pace, and got faster from there.  Felt like I was slowing mile 5, but my time was faster.  Finished at 6:10 pace.  8 miles, total time 50:47.  Great run, it felt good to go fast. 

I was going to run 4 miles once I got to Florida, but I have to wake up in 5 hours.  Tomorrow.

766- 253

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

0 miles today, which is too bad since my week was looking like a definite 70 miles and now 60 will be good.

I only got 3 hours of sleep last night before having to go into work early in the morning (late flight).  Then, I worked a very long day and didn't get to my hotel until 10 pm.  Needless to say, no run, which is too bad since I was looking forward to running on the beach.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

I was at Kennedy Space Center to watch the shuttle launch, which was an amazing experience.  A few hours before the launch, I ran 10 miles.  5 of the miles were on deserted roads on the base that had water filled canals on both sides, with alligators all over.  It sure made my heart beat faster the whole time to hear strange noises and keep jumping.  When you are running 20 feet away from an 8-10 foot long alligator with nothing between you and him, it lets you know you are alive and makes the run anything but just another training run.  And, once again, the shuttle launch was awesome.

Omni- 153

Weight: 0.00
Comments
From James on Sat, Jun 09, 2007 at 01:53:10

I have run in bear country before but never anything quite like that. That is pretty cool that you get to be around when they launch the shuttles. When are you coming back to Logan?

From Jon on Sat, Jun 09, 2007 at 16:51:39

I just got back today. I am doing a 20 miler this evening. I leave again on Tuesday for Alabama, getting back midnight on Friday. I may run the Clarkson Gunsight Gallop on Saturday.

From James on Sun, Jun 10, 2007 at 17:35:14

If you are doing the Gunsight Gallop I won't come and show you up. Just kidding! We will have to go on that loop Paul and I did again, I loved it, but it was a bugger of a run.

Oh, I would love to ply Ultimate again when you are there, and I am sure Paul would come too.

When is your wasatch steeple chase?

From Jon on Tue, Jun 12, 2007 at 00:23:26

Ultimate is every Tue and Thur at 7 pm, Sat at 10 am.

Steeplechase is same day as WBR, so I won't be doing it. Maybe another year.

Yeah, I want to do Ephraim again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

Last week was very long and tiring with little sleep.  I just could not get out the door for my long run on Saturday.  So, I did it today- 20 miles.  It was 80 deg or so when I started (5 pm).  I ran to the canal and up Logan canyon to just short of Guinavah Malibu.  I felt great at first- 7:15 to 7:30 miles.  By mile 6, though, I was tired- far more tired than I should have been, though I was not slowing down.  I started slowing by mile 7, although I tried not to.  My legs just had no energy (not a whole body fatigue, just legs- I think it is because I did not eat much food over the weekend).  I completed my whole run, but had slowed to well below 8:00 pace by the end.  The heat did not help, but my legs were just exhausted.  Now I travel to Alabama tomorrow- I am very tired of travelling for work.  Travel, 60 hour weeks, eating out, being in the hot south, and strange locales all make meeting my mileage goals difficult.

To bed now. 20 miles, 2:35.  Just glad to get the run over with and start the week with some good miles.

806- 338

Weight: 0.00
Comments
From James on Tue, Jun 12, 2007 at 01:13:49

Jon,

Glad you got some good miles in. I thought about meeting you somewhere along your run, but ended up having to go out a bit earlier than what I had intended. Way to brave the heat.

I was thinking about playing Ultimate tomorrow but not if you are leaving again.

From Jon on Tue, Jun 12, 2007 at 22:04:27

I am in Alabama but you should go anyways. I will be at frisbee on Saturday- you should come then, too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

AM- 5 miles at 5:30 am along planet walk.  Felt a bit tired, but better than yesterday.

Flew to Huntsville, AL, where I will be the rest of the week.

PM- 4 miles on a treadmill in the hotel right before dinner.  I wanted 1 more mile but had to meet my group for dinner.  Plus, I am almost at 30 miles for the week- 3/4 of my total for last week already.

766- 258

Omni- 157

Weight: 0.00
Comments
From Paul Petersen on Wed, Jun 13, 2007 at 09:55:40

Way to get in whatever miles you can on the road. I'll be doing the same thing Thursday and Friday in Denver.

From Jon on Wed, Jun 13, 2007 at 13:26:22

Have fun. Where are you staying? I think Denver is more condusive to running- weather wise and trail wise.

From James on Wed, Jun 13, 2007 at 18:29:25

Dan is in St. George now, if he paid his money. How, ask and ye shall receive, run 12 St. George marathons and have a Dad that has run 23, plus 17 of those under 2:40, and it shall be openned unto you. Pretty much Dan got in because the good people that put on the St. George marathon are super cool! You are the only one not doing St. George now, but all of us are doing TOU in one way or another.

From Jon on Wed, Jun 13, 2007 at 23:24:50

How are all of us doing TOU? Are most people just training it?

From James on Thu, Jun 14, 2007 at 01:17:21

That is a good question?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 miles in the evening resulted in a late dinner.  Hopefully I can get some or all of my miles tomorrow morning.

Omni- 167

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 miles in the evening.  Did a bit of a tempo for 1 mile at 5:50 pace.

Omni- 175

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 easy miles in the morning.  Getting ready for the race tomorrow.

Omni- 181

Weight: 0.00
Comments
From James on Fri, Jun 15, 2007 at 22:10:41

What time is your race, and are you doing Gunsite?

Race: Clarkston Gunsight Gallop (3 Miles) 00:17:24, Place overall: 3, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.003.000.000.000.005.00

I did the Clarkston Gunsight Gallop as a warm up for WBR next week.  Went about 90-95%, not all out racing.  There are only 50-100 or so runners, but it was a very competitive race for the size.  I have to say, though, it was HOT!  I wanted to be under 18:00 at least.

First mile was gradual downhill and then flat- 5:34, 4th or 5th place.  A dog was chasing my at the 1/2 mile mark during the warm up, but he was gone by the time the race started.  I was hoping he would actually still be around, maybe to slow down the 1st place guy some.  2nd mile was pretty flat, a few small rollers- 5:46.  Felt pretty good and passed a bunch to move into 2nd place.  1st place guy was a minute ahead- ends up he is a high school student who just finished the track season.  2nd mile is rather pretty, with a nice loop through the Clarkston cemetary.  3rd mile was gradual uphill- 6:02.  One guy gradually closed on me and passed me with 1/4 mile left.  I caught him with 50 meters to go, but used my extra energy catching him so he pulled away.  I really hate getting out-kicked.  But my time was 17:24, 5:48 average, which I was pretty happy with.  That is my estimated 10k pace and is about dead on for my fitness level.  Supposing I haven't done a single speed workout yet but have just been building my base, this wasn't too bad.  I also arrived home from Alabama last night after midnight (22 hour day!!!) and was so tired from a long week that I took a 4 hour nap this afternoon.  I was worn out.

58 miles this week- started with a long run, then had to fight to get the rest of the miles on a business trip, not too bad.

Also, I promised I would tell everyone how my wife did.  She goes on walks, but has not run for months.  She had to push the baby stroller and wanted to break 40 minutes.  Actual time- 28:31.  Good job, babe!

Weight: 0.00
Comments
From Paul Petersen on Sun, Jun 17, 2007 at 11:40:19

Nice job. To be fair, Marci runs around a lot while playing frisbee...that counts, right?

From James on Sun, Jun 17, 2007 at 17:10:16

Hey, if I would have known you weren't going to win that thing, I might have shown up. Just kidding, I figured that a trail run would do me more good anyway. Who was the kid that won it, do you know?

Good job at getting the miles in while traveling. You would have had to take a 6 hour nap if you would have run up over the mountain with me and Paul!

From Cody on Mon, Jun 18, 2007 at 22:58:51

Good Race Jon! You probably could have won it if you had gone all out. Nice pace for no speed work at all. Just goes to show how important base work is. You should have no problems whatsoever this weekend at WBR.

From Cody on Mon, Jun 18, 2007 at 22:59:36

Congrats to Marci too!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

12 miles, from my house to the canal, then 2.5 times along the canal.  Wanted to do a moderate, even pace and the canal (1.33 miles long) is great for that.  Started at 7:15/mile pace, worked down to ~6:50 pace for most of the workout, then dropped to 6:40-6:45 for a few miles.  The last mile was 6:20 and I felt pretty good- fast leg turnover and no aches or pains, not even in my knees.  Total time 1:23:40, 6:58 pace.

Question- my goal marathon pace is 6:00/mile.  So, what would be my threshold pace and VO2 max pace?

766- 265

Weight: 0.00
Comments
From Paul Petersen on Tue, Jun 19, 2007 at 00:24:12

For you goal pace:

threshold: 5:42

V02: 5:15

However, based off your race result last weekend (even though it was 95%), I would expect currently your threshold is around 6:00/mile and your V02 is around 5:30/mile. So a key for the summer is to bridge that gap between your current condition and your goal condition.

From Jon on Tue, Jun 19, 2007 at 00:38:07

Is threshold your lactate threshold (aerobic vs anaerobic)? And VO2 is about your all out mile-5k pace?

From Paul Petersen on Tue, Jun 19, 2007 at 10:05:09

Yes, threshold is "lactic threshold" (LT). Also known as "aerobic threshold" (AT). It's generally defined as the pace you can run for an hour, so usually 15K or half marathon race pace. V02Max pace is generally the same as 5k race pace. There's heart rates associated with them, but that's all nerd-talk.

From James on Tue, Jun 19, 2007 at 12:02:19

LT is usually about 85% of max heart rate. VO2 Max is maximal aerobic capacity, probably 80-95% of max heart rate. VO2 Max is pretty much the stage inbetween LT and going anaerobic. Like Paul said, your LT is probably 15K to 1/2 marathon pace, and VO2 Max pace would be closer to an all out 5K pace. But it all depends on what studies or theories you read.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Nice, easy, and hot medium-distance run with the kid and jogging stroller.  Planet walk, then over the blackhawk park, loop around some, then reverse the route. 

Finished with 90 minutes of frisbee (though I wasn't playing particularly well).  Does life get any better?

Omni- 190

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Met James and Paul at first dam and ran up to Guinavah Malibu and back.  Pretty easy pace, more of a "get the miles in" kind of run.  Came back a bit faster, but averaged just over 8:00 pace.  Hot day, though the shade was nice.  I think all three of us talked the other's ears off but we solved all the problems in the world.  On pace for a pretty good week, even with the race.

806- 349

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 easy miles (7:15-7:20 pace, last one under 7:00), twice along planet walk plus to and from my house.  I saw 5 or 6 snakes and 1 deer.  The snakes are typical, the deer was a first time occurance.  Strange to see him in the middle of town.

BBQ later with half the WBR team.  The race should be great.

766- 271

Weight: 0.00
Race: Wasatch Back Relay leg 11 (3.9 Miles) 00:27:05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.003.900.009.90

4 easy miles around noon to get the legs loose.

Met the WBR team at Paul's house at 3 pm, headed over to Merlin Olsen park at 4 pm.  Sasha started at 5 pm and it was hot!!!  95 deg or so.  I was in the second van with Dan, Walter, Drew, Clyde, (I was runner 11, so this is my spot) and James.  We drove to Liberty and waited for van 1 to finish- they showed up around 9 pm, 15 minutes behind Weber (thanks to a wrong turn), 2 minutes ahead of BYU.  I had to wait until 10:15 pm for my leg, by which time BYU had a 6 minute lead on us. 

My first leg was very hard, climbing 900 feet in 2.9 miles before dropping 360 feet in the last mile, half the road up to Powder Mountain ski resort.  I took the baton and immediately passed a team, then did not see anyone else the rest of the way.  The uphill climb was lonely, hard, dark, but a good temperature.  I felt like I was moving too slow (I was supposed to average 7:00 min/miles for the whole leg), but was borderline anaerobic so knew I could not go any faster.  After what seemed like an eternity (just over 22 minutes), I reached the top and the 1 mile left sign.  I absolutely flew on the downhill- my team could see my little headlamp and thought I was a biker, I was moving so fast.  They and the exchange volunteers started cheering me on from 1/2 mile out.  My last mile was under 5 minutes (probably 4:50 or so).  My running brakes had given out, so it was a good thing there was a small rise right before the exchange to slow me down and hand off to James.  Total time 27:05 (12 seconds slower than projected) and rather tired.  It is hard to not get your first leg until after 10 pm.

Weight: 0.00
Race: Wasatch Back Relay legs 23 and 35 (8.3 Miles) 00:00:00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.008.300.0012.30

After James finished his first leg, we drove to East Canyon lake, where I was able to lay down and got somewhere between 1 to 1.5 hours of sleep.  Then van 1 arrived and it was our turn again.  BYU was 5-10 minutes ahead.  My van had some very hard, long legs but did awesome though many of them felt horrible (throwing up, etc).  I rode in the van until my next leg, leg 23.  It was pretty easy- 4.6 miles with rolling hills and a net gain of 112 feet.  Clyde handed off to me around 4:30 in the morning.  I started off fast and felt great, even on the uphills.  I passed 11 people but really didn't have anything to gauge my pace until I crossed the freeway at 3.2 miles (under 20 minutes, just slow of my 6:09/mile projected pace).  I finished strong with a time of 27:32, 44 seconds faster than projected.  I felt very energized and enjoyed this leg- nice cool weather, not uphill, and actually had runners to pass.  My second leg last year (Trappers loop) was also my best, which is interesting.  My overall fatigue/lack of sleep hit me right when I finished, though, but I forced myself to eat and drink a bunch while we waited for James and drove to Midway.

At Midway, I got 30-60 minutes sleep on the grass before it was time to run again.  My van did great (Dan passed 50+ teams on his leg), with Drew and Clyde showing their intestinal fortitude with fast times up Ragnar (combined 7.6 miles, 3100 feet up in 68 minutes- under 9 minute miles while running straight up a mountain).  My last leg ran the final 0.9 miles to the top of the mountain, then was a quad-burning, lung-busting, body-cramping 2.8 miles more with 1200 feet down, with probably 900 feet of descent in 1.8 miles (almost 10% grade).  I reached the top in 6:00 min (6:30 pace uphill, so I was happy), then started the screaming downhill.  It was awesome, but painful.  My body did not cramp up, though I have some very nice raw spots on my heels.  I was running as fast as I could, barely having time to see where I was stepping and almost tripping a few times.  I did the first 1.5 miles downhill in 7 minutes (4:40/mile pace).  I hit a small incline and slowed down a touch, but tried to regain my speed on the downhill again.  Then, with about 1/2 mile left, there was a rather large and very, very unexpected uphill (it probably wasn't more than 200 meters long, but seemed huge).  It slowed me to what felt like a crawl.  I finally crested it and resumed a more gradual downhill, running at maybe 5:30-6:00 min pace to the exchange.  Total time 20:56, 5:39 average (this seems a bit slow given how fast I was running, either meaning the uphill took longer than I thought or the leg was a bit long).  I was exhausted and had run out of gas, not surprising given how hard I was running on the first 3 miles plus the total relay with little sleep.  James took the baton and we drove to the finish, running across as a team in 18 hours 30 minutes.  It was a great race and a priviledge to run with the team.  I look forward to doing it next year and giving Weber/BYU more of a run for their money.

One funny note on the last leg- half way down I caught a runner who didn't want me to pass him.  He hung with me for a minute, then asked what team I was on.  I answered and repeated the questionvto him.  He told me he started at 8 am, and I told him we started at 5 pm.  He immediately slowed down a ton and said, "then I don't feel so bad about letting you pass me."  As I pulled away, he shouted "How old are you?"  I answered, "28" and then heard him say, "Holy crap."  I was too far away to ask what he meant by that, but since he was definitely younger than me, I think he felt I was real old.  28 is just reaching the distance running peak and I don't feel old, but I imagine I will have many more experiences like this in life.

Good race.  I slept the whole drive home and for about 4-6 hours once we arrived.

Weight: 0.00
Comments
From Cody on Sun, Jun 24, 2007 at 13:41:09

That story about passing the runner made me laugh. He was thinking Holy Crap that old guy just beat the pants off me. That will be his motivation to keep training for quite some time...

From James on Mon, Jun 25, 2007 at 12:02:51

I had fun being in the same van as you, that was the first time. Great running! Out of everyone you might have been the very closest to your projected times, you were always right on.

I liked watching you go all-out on some of those downhills, although we thought you were going to kill yourself a couple of times! Now you have a good idea of why I got so sore from last year's Ultra.

From Jon on Mon, Jun 25, 2007 at 12:47:23

Boy do I ever know why you were so sore. I figured if I didn't go all out on the downhills then I was real lazy. I will admit, I almost wiped out a few times on that last leg and thoughts of full-body road rash crossed my mind a few times.

From David on Tue, Jun 26, 2007 at 11:24:05

Nice run old man. I remember James suffering down those last year. Way to be back out there cranking Monday, you're an animal.

From Jon on Wed, Jun 27, 2007 at 09:36:20

Hey, aren't you older than me? Who you calling old!?!

From Sasha Pachev on Wed, Jun 27, 2007 at 16:30:22

Hopefully the Fast Running Blog will do its share in eliminating the mentality of a loser. I've watched runners over the years, and noticed certain thought patterns that keep them from reaching their potential. One loser mentality item is thinking being 20 is any advantage over being 35+. Another is that it is OK for one to weigh more as they get older. One more is thinking of yourself as slow and apologizing for not being fast enough. One day I'll make a long target list of loser mentality items to eliminate.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

I hoped to get a good 16 mile run in today, but was sorely mistaken.  Get it- sore-ly?  Ok, sorry, bad joke.

I hoped I could get a 12 mile run in but was very, very sore still so figured I would see what happened.  I looped around the island a bit, then ended up on the canal and ran it back and forth twice.  My pace was 8:00-8:15/mile, and I was sore.  I could feel the soreness in my legs with each step.  Finally, after 8 miles, I decided to try and do the last 4 miles a bit quicker (though I was happy just to be able to run all 12 miles).  I hoped to at least be sub-8:00, but I must have felt a bit better than I thought.  I did the last 4 miles in 29:33, 7:22 average.  Good run supposing how sore I was, and a good start to 70 miles this week (hopefully).

766- 292

Weight: 0.00
Comments
From James on Tue, Jun 26, 2007 at 17:48:41

You were doing alot better than I was. I started down 10th North from my house and about turned around and went home after a block. That little bit of downhill about did me in!

From Superfly on Tue, Jun 26, 2007 at 18:39:53

I have your little first aid kit. I am sending the batons up to the Des News stuff with Steve O, so I can send this kit up as well and it can get to you somehow.

From Dustin on Wed, Jun 27, 2007 at 00:46:58

Hey Jon

You asked when I ran against Montrose. I went to high school at Moffat County High School in Craig, CO, that is where I grew up and really enjoyed living there. In fact I moved back there right after college and taught school and coached for 4 years, before moving here to St. George.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

2 hours of frisbee and an easy run.  Just a tinge of lingering soreness.  Hot- about 90 degrees at 7 pm.  I feel sorry for the St. George people in the real heat.  But I can understand how they feel- I can never run in the mornings (except Saturdays), so usually have to either run in 90+ deg or wait till after 8 pm, which my wife doesn't like since it makes dinner so late.

Omni- 194

Weight: 0.00
Comments
From "D" Ence on Wed, Jun 27, 2007 at 11:48:46

I went to a lot of meets down in Denver. Did you run xc and track in high school?

From Jon on Thu, Jun 28, 2007 at 00:31:00

Yes- Heritage High school (if you ran the Liberty Bell invitiational xc meet, that was us)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

I got home from work late but it was still 91 deg when I started my run.  I wanted to run in the shade so I ran over the planet walk and ran it back and forth... 6 times.  Must be a record.  But it sure beats a treadmill, which is what the St George guys were talking about for afternoon runs.  I did the first 12 miles at 7:20-7:30 speed, then did the last two at 7:03 and 6:40 pace.  Good run, especially given the heat.  The soreness from WBR is about gone.

14 miles, 1:42:36

Omni- 208

Weight: 0.00
Comments
From James on Thu, Jun 28, 2007 at 15:44:57

No Jardine Juniper eh? Let's do it soon.

From Jon on Fri, Jun 29, 2007 at 00:32:31

For sure.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

1.5 hours of great frisbee (you missed out, James) and a run up Logan canyon.  Felt very tired- I think it is a combination of not eating enough recently, dehydration, and not enough sleep.

766- 298

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Supposed to do 8, but only had time for 7.  Ran to Merlin Olsen park, then to the planet walk and then home.  Hot (above 95 deg).  Pushed the kid the whole time.  Long run tomorrow- plan to be above 70 miles this week!

Omni- 215

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.005.000.000.000.0021.00

Long run this morning- it is so nice to be able to run in the cool mornings at least one day per week.  Started at Hollow Road, ran 3 miles and met James.  We ran up Blacksmith Fork till the Hyrum hydro park- easy pace up (especially the first mile with a VERY strong headwind).  We did some marathon pace miles on the way down- 2 fast miles (5:56, 5:58), then 1 slow, 2 more fast (5:51, 6:00- mile marker may have been a bit off), 1 slow, then 1 more fast (6:03, which isn't bad since we ran most of the way up the big hill into Hyrum).  Added a few more miles to make 20 even.  I felt pretty tired by the end- my legs were out of energy.  But it was nice to get 70 miles this week.

Did some ultimate frisbee afterwards, which I will count as a cross train mile to get me to 70 for the week.  Then went and watched Paul and Cody finish the Logan Peak run- what a course!  5 1/2 hours for 26 miles!  Good job, guys- I imagine they are taking a nap now but will write later.

Omni- 235

Weight: 0.00
Comments
From James on Sun, Jul 01, 2007 at 00:23:52

Good run today. I always enjoy the company, and we had some good miles too. I was telling Paul that part of me wishes I would have done that Logan Peak run with him and Cody today, but the greater part was glad to just watch them finish. I don't know if Jardine Juniper will be good for me to do on Monday or not, I'll have to think about it. I just got a new pair of hardcore trail shoes that I need to try out, if I don't do that trail Monday I want to do it soon. Nice job at hitting 70 miles this week too!

From Cody on Sun, Jul 01, 2007 at 00:26:34

Thanks for cheering us on at the finish and carrying me to the river. You had an impressive workout yourself today. Good week of training.

From Cody on Mon, Jul 02, 2007 at 10:07:22

Sorry Jon, I have too much to do today after work and decided to run in the morning instead. I hope you can get out and do it (JJ trail).

From jtshad on Mon, Jul 02, 2007 at 10:07:34

Jon I understand you will be in Idaho Falls this week. I would love to hook up for some runs. Get a hold of me at home (523-0734) or work (526-5005). I will be out of town on Tuesday. There is a 5K on the morning of the 4th before the parade that should be fun (I am running it), see ifsurg.com for details. Maybe plan a run for Thurs/Fri as well.

From Jon on Mon, Jul 02, 2007 at 11:11:28

Jeff, I will be in IF from the afternoon of the 4th till the 8th. I actually did the 5K there last year (I think I took 3rd or 4th)- did you run it last year? I will be doing the Freedom Run here in Logan on the 4th and then driving up. I'll probably be looking to do a 10-12 miler the morning of the 5th (not too fast, after the race), then an easy 6-8 miles on Friday and a 20-miler or so on Saturday. Are you interested in any of those?

From jtshad on Mon, Jul 02, 2007 at 11:15:19

I could probably hook up with you on Thursday and Friday and will have to check with the boss (i.e. my wife) on what our plans are for this weekend (still not sure). Give me a call when you get to town Wed afternoon or Thursday morning. What time Thursday were you thinking of running? Would around 10am work for you? That way I can do it at during my "lunch hour" (or at least close to it). We could do a good loop around the full great belt at the river.

From Jon on Mon, Jul 02, 2007 at 11:19:44

I'll call you when I arrive- I know we have family stuff planned, I just don't know when. 10-11 am would probably work better on Friday, but maybe Thursday, too. I'll call you Wed afternoon.

From jtshad on Mon, Jul 02, 2007 at 11:29:47

Look forward to meeting you and going for a run (or runs, don't often get training partners that are at my pace here locally).

From James on Mon, Jul 02, 2007 at 13:23:55

Jon,

Incase you didn't get my email, I don't think Jardine Juniper will work for me tonight. I need something easy and a little later in the evening. Besides, I felt pretty crappy this morning on my run. I do want to do it soon though.

From Mik'L on Mon, Jul 02, 2007 at 17:28:26

I didn't know I would get in trouble for taking a day off! Thanks for the advice on how to not get scolded. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.500.000.000.000.0015.50

I've been planning to do Jardine Juniper for some time, but ended up having to watch the kid so couldn't go.  I did get 6 miles in on the river trail, then went home and got the jogging stroller.  I ran 4 miles, stopped to watch Marci playing tennis, then did about 5-6 more miles.  Not sure total distance- 2:00:01, exactly, but wasn't quite moving 7:30 pace.  We'll call it 15.5 miles.  (I later checked it on mapmyrun.com and it was 9.54 miles, meaning my 15.5 total was dead on).  That puts me at 36 miles in my last 2 runs.  Definite easy day tomorrow.

806- 365

Weight: 0.00
Comments
From James on Tue, Jul 03, 2007 at 01:01:37

I got to the river trail at about 6:45, so must have just missed you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

I found this article very interesting, and thought some of you might, too.  Lots of runnings stats- 6 pages worth.  I liked that 11.6 million Americans ran at least 100 days last year- that's only 3.8% of the population.

http://www.runnersworld.com/article/0,7120,sssssss6-243-297--10909-1-1X2X3X4X5-6,00.html

6 easy miles with 5-20 second striders thrown in.  New shoes- tangents.  Race tomorrow.  Sleep now.

Tangent- 6

Weight: 0.00
Comments
From Kerry on Tue, Jul 03, 2007 at 11:42:22

That is an interesting survey. It helped me feel a little bit more normal. Sometimes when I'm out on an early morning run, I can just hear the people in their cars saying "what kind of idiot is out there running this time of day?!". Now, I know that a significant percentage of all runners do the same :)

From Brent on Tue, Jul 03, 2007 at 21:04:00

Well, I now know for sure, I cheap when buying running shoes, have run 2 of the top 5 marathons (Boston and Disney World) and am likely not elite, except in my own mind.

Race: Freedom Run 15k (9.3 Miles) 00:53:56, Place overall: 9, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.009.300.000.0015.80

Freedom Run 15k today down Blacksmith Fork canyon into Hyrum. It would be a good judge of where my fitness was, with my first decent race. I wanted to be at least under 55 min. I couldn't sleep last night- maybe 4 hours, waking up at 4 am. Tried to sleep more, then just got up. Did 2 miles warm up, then ate and waited for Cody and James to arrive. We drove to the start, where we did another few miles warm up, waiting for the start. It was delayed due to lots of race day signups.

Race finally started with a very deep field for the size- maybe 300 runners. Perfect weather- cool, a bit of a tail wind for a few miles. Wanted to start slow and Cody was happy to run with me. First mile was 5:41- a bit faster than I wanted, but felt good. Big pack ahead of us, we were in 13-14 place, with us in an empty spot (how I like it!). Second mile was 5:50, then 5:54. Picking off a few runners. We caught 2 guys who tried to tail us, so I picked it up to lose them. Cody dropped but one guy stayed with me. Fourth mile 5:38, then 5:39. Still feeling good past the half way mark, but hoping the hill doesn't make me pay for my surge. 5:42 for mile six. We hit the hill and I got up it pretty good- 6:02 mile for mile seven. I passed a guy right at the top- running up it last week in training paid off. I was now in 9th place- it sure if fun to pass people all race rather than get passed. 5:56 mile for the next mile (a bit uphill still), then picked it up with a 5:41. Last mile same pace as first. 0.3 mile in 1:48 for a total time of 53:56 and 9th place. Boosted my esteem for the marathon. Felt good and relaxed and enjoyed the race. James was a minute ahead of me, Cody 30 seconds behind. Good job and thanks for the race, guys. 2.5 miles cool down. 

I looked up previous results and found my time would have put me in second place the past 2 years.  Looks like the race is growing.

New Tangent shoes felt great. Tangent- 20.


Weight: 0.00
Comments
From Paul Petersen on Wed, Jul 04, 2007 at 14:54:29

Nice job! Your fitness is closing in on your marathon goal.

Who won? What were winning times?

From Paul Petersen on Wed, Jul 04, 2007 at 14:59:12

nevermind, they have freedom run results up already. Much deeper field than the Sandy Classic, for sure.

From Logan on Wed, Jul 04, 2007 at 15:04:23

Nice run today. It was nice to meet you and talk for a bit. I will have to come up and run with you guys.

From Jon on Wed, Jul 04, 2007 at 17:40:49

I was impressed how quickly they got the results up. It was a deep field, which made it very fun.

From James on Wed, Jul 04, 2007 at 19:06:22

Jon,

I see you made it to Idaho safely. Make sure to hook up with Jeff while you are there.

Good race today! I wasn't surprised at where you ran today. You ran well at WBR and you have been getting some good miles in. I told you that you would appreciate those tempo miles on Saturday, especially the one with the big hill! Glad you liked the Tangents.

From Superfly on Wed, Jul 04, 2007 at 23:08:22

Good job Jon! I'm pumped to see your progress from Del Sol. You'll be looking at top 10 in top of Utah.

From James on Thu, Jul 05, 2007 at 09:52:38

Hey, we made the front page of the sports on our cool down!

From Jon on Thu, Jul 05, 2007 at 14:42:37

Save a copy of the newspaper, I want to see it when I get back.

From Paul Petersen on Thu, Jul 05, 2007 at 14:44:42

http://hjnews.townnews.com/articles/2007/07/05/sports/sports01.txt

From Jon on Thu, Jul 05, 2007 at 14:53:50

Ah, so it doesn't say our names on the caption, huh?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Met up with Jeff Shadley in Idaho Falls.  We did a nice morning run together- I felt good even though we were trucking along pretty good (6:50/mile pace, maybe), plus I only slept 9 hours the past 2 nights combined.  8.75 miles with Jeff, plus a mile warm up and a mile (plus a bit) cool down.  Enjoyed running with him and am meeting him again tomorrow for a short run.  Good run, very nice to run in the cool morning, good conversation.

Omni- 246

Weight: 0.00
Comments
From James on Thu, Jul 05, 2007 at 17:37:51

Glad you got to hook up with Jeff. I told him to not let you take too many "Jon" breaks on your runs!

From Jon on Fri, Jul 06, 2007 at 12:08:35

I've restricted myself to 2 per run. Did you really tell him that?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Met Jeff at 6 am.  60 degrees- pretty nice (a lot better than 90 deg in St George).  We did a loop up to the river and around the trail there.  9 miles, probably 7:10-7:20 pace average (or so).  Logan should have developed their river like that.  A long run tomorrow will put me around 75 miles for the week. 

Omni- 255

Weight: 0.00
Comments
From James on Fri, Jul 06, 2007 at 13:41:19

Yeah, I could probably do a couple of evening runs. Both of those days are usually good for evenings, but I will have to check.

From Brent on Fri, Jul 06, 2007 at 14:55:33

"Passing trees like they are standing still" Great, one of my favorites is sucking the leafs off trees I was working so hard.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.500.000.000.000.0013.50

Still in Idaho.  Didn't start my run till after 10 am (saw a late showing of Transformers last night- great movie!).  Ran around community park, and wound my way around the cemetery, to the river and Fremont park.  Felt like I doubled my mileage by running from tree to tree to try to stay in the shade- it was hot!  Felt like crap for the first 3-4 miles, but pushed on and felt better.  1:40:57- probably 13.5 to 14 miles, so I will round down.  Hot.  Hope to get an easy 3-4 in later today.

Omni- 264 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.500.000.000.000.0013.50

Just over 3 miles around first dam to warm up, then met Cody and James and drove to Jardine Juniper trail.  My favorite run, first time this year.  Finally.

We didn't push it too hard going up but it was definitely hot.  Very steady climb (1850 feet total).  We saw a mom and baby moose.  Great views and pretty scenery, including at the tree.  Fast but relaxing run down.  Cody's watch said 10 miles but utahmountainbiking.com says 11.4.  I'll go with Cody, though effort wise it is definitely closer to 12 miles.

806- 378

Weight: 0.00
Comments
From Paul Petersen on Mon, Jul 09, 2007 at 23:45:08

I've always thought that ride was under 10 miles, a little over 10 if you go to the tree. I'll go with Cody's watch on this one.

From Jon on Tue, Jul 10, 2007 at 00:15:26

Most online sites say 9 to 11, with most saying 10. I like the 11.4, but maybe I'll change my entry tomorrow to 10.

From James on Tue, Jul 10, 2007 at 00:41:51

Jon,

I had alot of fun on the run tonight. Glad that I finally got up that trail. We will have to do it again this summer. Like I said on my blog, trail runs like that are usually not as long as you think, but the quality is comparable to longer than what you think.

From Cody on Tue, Jul 10, 2007 at 09:53:05

Trail runs should count as 1.25 per mile anyway regardless of the distance. Good run

From Jon on Tue, Jul 10, 2007 at 10:08:06

That is about the only problem with doing a lot of trail runs- you may do 4 hours on trails in one week but only have 24 miles to show for it. If you did the same time and effort on the road, you would have 32-35 miles. Lowers your total mileage some.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

4.5 miles with Paul on the planet walk.  Like he said, "Hot!"  Then ran some on the Logan track and around the neighborhood by myself before going to frisbee.  Recovery miles- the next 2 days should be harder, 12-14 miles each.  I may be able to sneak in my first 2-a-day of the year, too.

766- 305

Weight: 0.00
Comments
From Superfly on Wed, Jul 11, 2007 at 16:03:13

Jon- I'm sending the awards up for the Des News and will get them to Paul then.

From Paul Petersen on Wed, Jul 11, 2007 at 16:09:12

Also, I received a box of 12 more batons in the mail today for Ragnar. I guess we all get 1 for each hand. Or maybe I'll make a flower planter out of them or something.

From Jon on Wed, Jul 11, 2007 at 19:39:48

What are the Ragnar ones for? We weren't the fastest team up Ragnar, were we? For our division?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

[Announcer]:  This week on The Running Channel: It's animal week!  You may remember our show two days ago when we introduced you to a mother and baby moose, as well as a couple of more domesticated animals, horses.  Today's program continues by exploring Logan Canyon with our host, Jon.

[Jon]:  Thanks for joining me today.  Let me tell you about today's run and the animals we encountered on it.  The run started at the canal trail and wound it's way to the mouth of Logan Canyon, continuing all the way to Guinavah Malibu campground.  We wanted to see plenty of wildlife so we didn't start the run until after 7:30 pm, figuring the animals would be out around dusk once the oppresive heat of the day was gone.  We started at a fairly easy pace, between 7:30-8:00 minutes per mile on the way up, and it was a good thing, too.  Had we been going any faster, we might have stepped on the rattlesnake that was stretched across the gravel trail just below Third Dam.  It was a beautiful diamondback, stretching 3 or 3 1/2 feet long and as big around as a tennis ball.  It could easily eat my water bottle whole.  After observing him and waiting for him to get off the trail, the run continued.  There were plenty of birds and small mammels, and a large number of canines, but nothing larger.  At least not yet.  Join us after this commercial break for the return trip.

[Commercial break] This show is brought to you today by New Balance shoes and shirt, Pearl Izumi shorts, and the letter N.

[Jon]:  After turning around at the 7.5 mile mark (60 min running time), we quickly ran into a very large animal in the brush just above the trail.  I didn't get a good look but am sure it was a deer.  The next animal was of the slightly smaller version- insects.  They were out in large number tonight along the trail and river, and I tried to identify specific species by swallowing them, inhaling them, and getting them stuck on my chest and in my eyes.  Alas, I was never able to conclusively determine what they are.  It was getting dark at this point, so the return trip was slightly faster, between 7:00-7:30 pace for the first 3 miles.  Once I reached the end of the singletrack, I increased the pace to around 6:30 per mile and tried to maintain that the rest of the way, hoping to cover more distance and observe more animals.  I was richly rewarded as I rounded a corner near the Nature Center and startled a deer on its way to the river.  We raced for a while before he veered into the brush.  The run exited the canyon but there was one more exotic animal to be seen on this journey.  Just before the canal trail, I passed the elusive and speedy Polpy, also known as Paul P. in some parts of the country.  This creature  relies on speed to escape predators/competition, and is indiginous to Indiana but has migrated to Utah and integrated himself quite well with the local habitat, though he did stand out with his reflective vest this evening.  Polpy escorted me back to my car, and also confirmed that my pace was sub-6:30, which was good to hear.  By this point it was 10 pm and dark, so I ended my animal trek for the evening.  Return trip was 52:45 for 7.5 miles, giving an overall average pace of 7:31 min/mile.

[Announcer]:  Join us tomorrow when Jon journeys up the new singletrack in Green Canyon in search of the rare mountain lion.  This week on The Running Channel: Animal Week!

806- 320

Weight: 0.00
Comments
From Cody on Thu, Jul 12, 2007 at 09:45:24

I fully expected you to skin the snake and eat it raw on the spot. I was enthralled by the tales of the Running Channel.

From Superfly on Thu, Jul 12, 2007 at 10:05:38

Steve O is comming up to do Des News Marathon.

From Lybi on Thu, Jul 12, 2007 at 11:26:12

So that's why you wear those green shorts, eh--trying to blend in with the surroundings so you can spot wildlife. Yikes about the rattlesnake! You are funny.

From James on Thu, Jul 12, 2007 at 16:55:31

You are a dork! Although, I am interested to hear about the Cougar in Green Canyon story tomorrow.

I will do a track workout with you some evening if you want. I thought that you hated the track and never ran on it though.

I like the picture!

From Jon on Thu, Jul 12, 2007 at 17:07:47

I do hate the track but still need to do workouts.

From Mik'L on Thu, Jul 12, 2007 at 17:19:37

Nice pic! This commentary is hilarious! You must have been in one of those moods (that or had a lot of time on your hands!). Thanks for the advice. I kind of tried it today! I agree with Cody that you should have done something more dramatic with all these animal sitings! Especially if you are being filmed!

From marci on Mon, Jul 16, 2007 at 15:02:34

Good one jon!

From Kim on Tue, Jun 03, 2008 at 17:59:43

I wasn't a runner or a blogger last year when you wrote this. Thanks for calling our attention to it on the discussion board! Quite an entertaining read! I'm sure it was an entertaining run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

First did 8 miles up Green Canyon- up in 36 minutes, down in 27.  Didn't see a mountain lion, but I did see 3 deer (only 10 meters away from one) and a garter snake.  Then went straight to campus and played 1 1/2 hours of awesome ultimate frisbee- great speed work!  Then, since it was now cool (9:30 pm) and my wife is gone this week, I decided to do a few more miles in the evening rather than wake up at 4 am tomorrow for a run.  I drove to the planet walk and ran along it a few times.  Total of 14 miles, home at 10 pm again.

Report on new Green Canyon singletrack:

The new singletrack starts about 3/4 of the way up the canyon (I kept turning on small trails too early, thinking I was there, but was wrong).  It starts on the left (west) side and actually heads the wrong direction for a bit before switching back.  You get a nice climb on the west side before coming back and crossing the road.  After crossing, there is a short section of singletrack before hitting a jeep trail that dumps you back on the main road.  However, right after you hit the jeep trail, there is a path to a campground on the right (east)- GO TO THE CAMPGROUND!  The singletrack picks up again at the back of the campground and then continues almost all the way to the end of the road.  It is a nice trail and certainly changes the feel of the canyon run.  Nice to get off the road and away from ATV's.  The singletrack adds a bit of distance too the run, probably 1/4 mile or so each way.  This is perfect since the run to the end was about 3.7 miles each way, so now it is real close to 4.  One of you GPS slaves should run this and tell me if I am right.  I definitely like the addition, though.

806- 332

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

I had to be home from my run by 6 pm so had to back out of a run with Paul and Cody.  Given the heat, I did the old reliable shady trail- planet walk.  A few loops on it were just what I needed.  Pace was 7:15-7:30/mile.  7 miles total.

New shoes- Mizuno Wave Ascend 2, trail shoes.  Felt great, look good.  7.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.500.000.000.000.0019.50

Met Cody and Paul and drove up into Franklin Basin.  We ran 8 miles up Franklin Basin road at a slow pace (8:30-9:00 miles or so), but it was gravel and averaged 4% uphill (1500 feet uphill total).  We turned around and averaged under 6:30 for the way back- in fact the last three were under 6:00 pace, as fast as 5:45 or so.  It was nice to know I can run that fast at the end of a long week and pretty good run.  The weather was great- first cool run this whole week.  The temp was 50 deg or so, rather than all my other runs which have been above 85-90 deg.  No animals to note other than a bunch of cows.  Time 2:00:27.

After the run, I drove to campus and ran 2 miles on the grass.  Then I played 2 hours of awesome (yet hot) ultimate frisbee- little bit of cross training.  Finally went home for breakfast at 12:30 pm.  Good mileage for the week.

Ascend- 25- You know it's a real, real good week when you wear trail shoes 5 out of 6 days!

One item of note- 4 of my runs were on trail.  I noticed that if you add up the time I was running on those trails and assume that I were instead running at a descent pace (say 7:00-7:15 miles) for that same time, I would have ended up with about 4 more miles for the week, putting me at 81.  So trail runs are much funner and easier on my body but slightly lower my mileage.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

It was very hot after work and I wasn't in the mood for a run.  So, I ate dinner and then did the best thing to make myself run- I had my wife drop me off later somewhere and I had to run home.  She dropped me off at the start of the river trail, and I ran up to almost Guinavah Malibu (Cody, that is the correct spelling)- about 5 miles in 38:36.  Then I ran down, starting to push the pace a bit at the end of the singletrack (34:59 down, including 13:00 for the last 2 miles).  I tried to stay between 6:45-7:00 the rest of the way home (just over 5 more miles)- I did the last 4 in 28:13, so I was a hair slow.  However, it was completely dark so I'm sure that slowed me down some, especially on the canal.  All in all, a good run supposing I didn't want to get started.

Hope to get 80+ miles this week, but it is very doubtful since I will be travelling Wed-Fri.

Ascend- 40

Weight: 0.00
Comments
From Cody on Tue, Jul 17, 2007 at 10:13:17

That canal trail is difficult to run fast on. I think the footing is much harder to manage than the river trail as the trail is so hard. Safe Travels..

From Jon on Tue, Jul 17, 2007 at 10:42:36

It usually doesn't slow me down, just when it is dark so I can't see.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

I was hoping to do 12 or so, but felt horrible on the run- it was very hot, I was tired, and I had trouble maintaining 8:00 pace.  So I cut it short rather than continue a pointless run.  But at least I got some miles in.

Fly to Alabama tomorrow morning.

Omni- 269

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.004.000.000.000.008.00

Only had time for 8 miles on the hotel treadmill.  2 warmup, 4 tinman tempo (6:30 min/mile), 2 cool down. 

Omni- 277

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.500.000.000.000.0014.50

I did what has become my normal Monday evening run- up Logan canyon in the evening.  Started at the canal at 8 pm, ran up the canyon and back.  Still hot, but not as many bugs as previous weeks.  Didn't finish till 10:15 pm.  I think my few days off turned my legs into jelly, cause they were both very tired and sore by the end of the run.

Acsend- 54

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.500.000.000.001.0020.50

Took the day off work, so I got a morning run.  Wow, that was NICE!  So nice not to run in 90+ degree weather!  I really wish I could do that every day- I know my training would be better/faster if I wasn't always fighting the heat.  Morning run was from my house along TOU course to the finish line, then back, plus a bit more.  Started at 8:00 pace, steadily and continuously picked up the pace with the last mile under 7:00 pace.  9.5 miles.

I spent most of the day outside watching my daughter while my wife played in a volleyball tournament with her sister.  They won it, never losing a match.  I didn't drink or eat much, so figured I would be a bit tired for my afternoon run.

Afternoon run started at Green canyon parking lot, ran about 2.5 miles up the canyon.  In the RAIN.  Yep, it was raining for the first time in almost 2 months.  It was glorious and cool and refreshing.  Sounds like a Sprite commercial.  Turned around, ran down to Bonneville Shoreline trail, ran to first dam, then up to USU campus, winding my way around a bit, finishing at the quad.  Finished with an hour of good frisbee.  Very tired.  11 miles.

35 miles in 25 hours.  More miles already tha ALL of last week.

Omni -287

766- 315

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

This is my first week with 2-a-days, which means waking up at the butt crack of dawn.  Earlier, actually.  Morning run started before 4:30 am- ouch!  5 miles from mile 21.5 to 24 and back on TOU course.  Started at 8:10 pace, finished at 7:25 pace.  Felt ok considering how many miles I have run and how tired I am.  Way too early for a run and not even cool out- close to 70 degrees.  38:25 time.  2-a-days are very hard for me when I have to get up so early.

Evening run- 6 easy miles with Paul on river trail.  51:51.  Might have been a hair longer than 6, cause 8:30 pace seems a bit slow.  It was humid and there was a very pretty mist/fog over the river and especially over the lakes- rather dense on the lakes.  I thought it was very pituresque (sp?).

Omni- 292

I now have 6 pairs of running shoes. 

Road shoes: Saucony Omni 5 (292 miles), NB 766 (315 miles)

Trail shoes: Mizuno Wave Ascend 2 (60 miles), NB 806 (332 miles)

Racing shoes: Saucony Tangent 2 (20 miles), Nike Elite (not sure- probably 100 miles)

Since I just bought the Tangents, I think my Elites will be changed to road shoes/lightweight trainers since both of my other road shoes are getting up there in years.

Weight: 0.00
Comments
From Superfly on Wed, Jul 25, 2007 at 12:24:05

Good job getting up so early. I sent your first aid kit with Sasha. I missed the guys at the race. So somehow with is pony express system we have you'll get it again- sometime.

From Jon on Wed, Jul 25, 2007 at 12:36:32

I'll do my best not to cut my finger in the meantime. Or get a blister, since all my moleskin is in there...

From jtshad on Wed, Jul 25, 2007 at 12:47:06

Welcome to my world! Early (4:30am) runs are my life. Once you get used to it, not so bad, just don't expect the pace to be great (at least that is my recent experience). Keep on running...

From "D" Ence on Wed, Jul 25, 2007 at 12:59:45

Jon, the cross-training template can be found by logining in and then going down to the change template link. After that you have to click on details about the first template, then you should be able to look for other templates. When I was in college we would calculate 10 minutes of intense exercise equal to one mile of running. I'm no expert on this subject, I just know for me sometimes when I'm playing basketball it is more of a workout than and easy 5 to 7 mile run. I know Steve Olsen has had a lot of success teaching spin classes and riding his road bike a lot. Of course, I still agree if want to become a better runner, you have to run!

From Cody on Wed, Jul 25, 2007 at 13:01:25

Jon,

I just noticed that you have run 10,005 miles today. WOW! That should top out the mileage board for a while.

From Jon on Wed, Jul 25, 2007 at 13:06:06

Cody- I put it in by accident but wanted to see how long till someone noticed. I'll take it off, eventually, since I'm pretty sure I would have remembered that run if I had actually run it.

Dustin- I think I will change to that template. I sometimes count frisbee for a few miles, but usually only 1 or 2, and only if I am below my mileage goal. 1 mile for 10 minutes seems high for frisbee, though- I usually count no more than 1 mile for every 30-45 mintues.

From Paul Petersen on Wed, Jul 25, 2007 at 13:08:42

Be careful with your mileage increases. I try to increase by no more than 1,000 miles per week in order to avoid fatigue.

From Jon on Wed, Jul 25, 2007 at 13:35:44

Shoot, I thought the rule of thumb was no more than 5000 miles or 400 times your age, whichever is greater. I'll have to scale it back tomorrow to avoid injury.

Honestly, though, I'm just doing 10000 miles to make up for my slacker week last week.

From Jon on Wed, Jul 25, 2007 at 13:36:38

It is rather nice to be on top of the mileage board, though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.250.000.000.002.2512.50

Met Cody at my house (we figured it was the first time just the two of us had run together).  Ran to planet walk and then looped around to the Blackhawk park.  I wanted to do 5x1200 meter repeats, but the loop we did ended up being 0.92 miles (1472 meters) so we only did 4.  It was my very first speed workout of the year, so I was hoping for 5:30-5:40 pace.  I did them in 5:06, 5:07, 5:08, and 5:06, with 2.5 minutes recovery.  Very consistent, but I would have liked to get faster with each one.  Cody kicked my butt on the last 2 and beat me by 4 seconds on the last one.  My legs felt ok, my lungs were slowing me down.  But it was very nice to have someone to do speed work with rather than hammering them out alone.  Ran home via planet walk.  10.25 miles (it's official- from Cody's GPS) in about 1:15.

Followed the run with almost 2 great hours of frisbee.  I ran even more than usual- it was a great game.  You all should join me sometime- very fun, good cross training and speed work.  I'll count it for 2.25 crosstraining miles, given how hard I was working.

Elite- about 110 miles.

Weight: 0.00
Comments
From James on Fri, Jul 27, 2007 at 17:47:15

If you think Cody kicked your butt you should do some speed work with Paul! Talk about being left in the dust!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 easy miles, two times on planet walk, pushing the jogging stroller.  Easy, not timed.  I saw Dan walking with his wife and 2 dogs and talked to him for a minute.

766- 321

Weight: 0.00
Comments
From sarah on Fri, Jul 27, 2007 at 23:36:12

Hi it's Sasha's wife...I just had to say that I'm really slow(not in running...well I am but that's not what I'm talking about). I just barely got the humor of your blog name the other day and had a good laugh about it. I also have to say that your baby is very adorable. Sasha and I get a kick out of reading your blogs...thanks for being so fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.500.000.000.002.5024.00

Cody and James came to my house and we drove to TOU start and ran to my house, 21.6 miles or so.  We ran all the miles between about 6:45-7:15 pace, with most within a few seconds of 7:00 pace.  Finished up a bit faster, with our last .6 at 5:43 pace (or something like that).  Average worked out to 6:51/mile pace.  Felt pretty good, though I was thirsty and my legs were defintely tired by the end.

Followed workout immediately with over 2 hours of good ultimate frisbee.  Cody's watch said he moved over 5 miles during the game.  I usually figure it is equivalent to about a mile per 45 min to 1 hour.  I'll call it 2.5 miles today.

This is the second most mileage I have ever done in a week, I believe.  Lots of mileage.  At least for now, I am top of the blog mileage board.  Some of the guys haven't run yet today, though, so I don't think I'll be there for long.  Maybe I'll have to do another 10,000 mile day.

Omni- 314

Weight: 0.00
Comments
From Logan on Sat, Jul 28, 2007 at 18:14:10

Thanks for the invite. I am tiling a house and it needs to get done so I wasn't able to come up and run with you guys. I am thinking next Saturday might work for me if you guys want to run again. Let me know if you guys are up for it.

From James on Sun, Jul 29, 2007 at 00:32:25

It was a good run today, probably the best I've felt in a long run this year. Maybe I can get to frisbee next week. Good job on the miles, I've never run that many before!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.500.000.000.000.0012.50

Ran a bit at first dam, then met Cody and drove to right hand fork.  We did the Ricks Canyon to Steel Hollow loop- about 12 miles with 2200 feet up and 2200 feet down (or so).  Didn't push it on the uphill, but were still working (Cody commented that our 9:30/mile pace up had him at the same heartrate as our 7:00/mile pace run last Saturday).  Ran down Steel Hollow, which is an awesome downhill singletrack.  We were moving faster but it was getting dark so eventually slowed down.  Plus I twisted my ankle pretty good, which gave me a little scare.  Saw lots of cows, 1 deer, no people.  Good run.  Definitely the most dirty/dusty legs of the year.  Time 1:43:30- effort was same as 14 miles, but run was warmup plus 11.8.

Ascend- 72.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

I was supposed to run 14 miles after work, but it didn't work out.  Between 95 degree heat and a sore ankle from yesterday, I decided a few miles into my run to switch with tomorrow's schedule and make today the easy day.  Planet walk, 7 miles.  Now we will just see if I can get 2 medium runs in tomorrow.

Elite- 117

Weight: 0.00
Comments
From Cody on Tue, Jul 31, 2007 at 21:52:29

Bummer about the ankle. Hope it gets better soon. Still doing the race sat?

From Jon on Tue, Jul 31, 2007 at 23:36:57

Yup, I officially signed up.

From Jon on Tue, Jul 31, 2007 at 23:37:16

And the ankle isn't too bad- I'll be fine by Sat.

From James on Wed, Aug 01, 2007 at 00:56:36

What are you doing on Saturday?

From Jon on Wed, Aug 01, 2007 at 09:39:54

Wheat and Beet 10k in Tremonton.

From James on Wed, Aug 01, 2007 at 20:18:00

I am doing the same race! I didn't know you signed up for it. I thought that I told you on Saturday that Allison signed me up for it because she wanted to do it. I remember you mentioning something about it, but Raspberry Days in Bear Lake is the same day, so I was wondering which race.

From Jon on Thu, Aug 02, 2007 at 08:54:17

So you are doing it to? Do you want to drive together?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.500.000.000.000.0011.50

Ran with Paul from rec center up past the nature center and back.  I don't know what I ate, but after having to take my third port-a-potty stop in 5 miles, Paul couldn't wait and finished ahead of me.  I added some extra miles looping through the island and around Logan High.  We watched the mountains burning.  Ankle hurt pretty bad- I'll have to ice it tomorrow during work.

Omni- 325

Weight: 0.00
Comments
From Paul Petersen on Thu, Aug 02, 2007 at 10:18:01

Sorry about leaving you, but I had to get back to work...

From Jon on Thu, Aug 02, 2007 at 10:54:17

No, I felt bad making you wait so long. I would have been surprised if you wanted to wait yet again- slows things down. No worries.

From James on Thu, Aug 02, 2007 at 13:09:39

What did you do to your ankle?

From Jon on Thu, Aug 02, 2007 at 14:04:54

I just twisted it a bit on Monday with Cody. Not too bad, but it starts to hurt by the end of runs.

From James on Thu, Aug 02, 2007 at 17:55:38

I left you a comment on my blog!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.004.000.000.003.0015.00

1.5 mile warm up, then ran the length of the canal 3 times (1.33 miles each time) as a tempo run with only a few seconds rest in between each one.  First one was 8:17 (6:13 pace), second one was 8:25 (6:19 pace- tired), third one was 7:55 (5:56 pace).  Tired by the end.  Then I ran about 4-5 miles or so with Cody, drove to campus, and ran another couple miles around USU.  Finished with an awesome game of frisbee- very fun with lots of running/cross training.

766- 333

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

6 miles at 4 am.

Elite- 123

PM- 6 miles with the jogging stroller on planet walk.  Ran naked, no time.

766- 339

Weight: 0.00
Comments
From Cody on Fri, Aug 03, 2007 at 13:12:17

Make me proud tomorrow. Don't forget your green shorts, you can't win without them.

From James on Fri, Aug 03, 2007 at 13:55:48

You are one dedicated man!

From Jon on Fri, Aug 03, 2007 at 14:13:19

There is a fine line between dedicated and stupid...

From James on Fri, Aug 03, 2007 at 14:58:13

Yes, but sometimes both can pay off!

From marci on Fri, Aug 03, 2007 at 16:53:38

no!!!!!!!!!!!!! not the green shorts

From Jon on Fri, Aug 03, 2007 at 16:54:25

Watch out world, here come the shorts again...

Race: Wheat and Beet 10k (6.2 Miles) 00:36:17, Place overall: 3, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.006.200.000.003.0016.20

Got up early and did a few miles.  Then James came and we went to Garland for a 10k.  Couple miles warm up, then the race.  It was an out-and-back with one highway underpass then gradual uphill to the turn around and slight headwind on a windy farm road.  Mile 1 was 5:43, 3.1 was 18:30, which was rather slow- about a minute slower than I hoped.  I didn't feel like I had much spring in my step but was otherwise ok.  James and I led for the first half with one guy right behind us.  He made a surge at the turn around and pulled away from James and I a bit.  James pulled about 5 seconds ahead with 1.5 miles to go.  I kicked a bit early and pulled to within a second of him but then he picked it up a bit and took second.  Came back in 17:47 (last mile was 5:43- same time as first mile, even though the first mile has a big downhill and the last mile has big uphill).  I finished in 3rd, just a few seconds behind James.  The guy who won is the same high school guy who beat me at the Clarkston 3 miler earlier this year, and I beat him in the Freedom Run.  Ok run, good workout, but hopefully doesn't show my true fitness.  ~3.5 miles cooldown.  Won a pack of 3 microfiber socks as a door prize, and we got a nice breakfast.  I got 4 helpings of the ham.

Went to frisbee afterwards for a few hours- hot but fun, as always.

Tangent- 33

Missed the evening run- didn't get home until after 11:30 pm.  Few miles short this week.  But supposing I was around 30 miles at the end of Wednesday, I did add almost 45 more the last 3 days with no long run.  90+ next week.

Weight: 0.00
Comments
From James on Sat, Aug 04, 2007 at 18:03:29

It's on then! Good job today. I don't think you have to worry about your fitness too much, it was a slow course. I think you will be happy with how TOU half goes in a few weeks.

From Cody on Sun, Aug 05, 2007 at 22:38:31

Nice running. Sweet negative split. Your fitness is there. You only need to sharpen the speed and you would have had it. Great baseline race though. I would estimate that ballparks you at a low 2:40 range marathon.

From Paul Petersen on Mon, Aug 06, 2007 at 11:53:40

What, you played frisbee until 11:30PM? Must have been a great game!

Good bathroom story from today: I was running past the River Heights Park along the TOU course (Mile 23.5) at 7AM, and the women's bathroom door was wide open! The men's was locked, as are all public bathrooms at 7AM. Definitely someone dropped the ball, and I took full advantage. It came at a crucial time too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.500.000.000.000.0019.50

6 miles at 4 am.

PM- Met Cody, James, and Dan at Green Canyon after doing 1.5 miles warm up.  We ran up Green Canyon for 6 miles- the last mile of singletrack was rather difficult (entering Naomi Wilderness), with a 12 minute mile, lots of bushes, steep uphill, rocks, etc.  Total elevation gain was over 2000 feet.  Coming back was great- first mile was slow on the difficult stuff (10 min) but then we averaged 6:30 pace for the last 5 miles, including a few singletrack spurts where I really picked it up and was doing ~6:00 pace (most of the last mile) or even sub-5:30 for a minute.  Great run, great trail, great company, not too hot.  Pretty darn good day.  And nobody sprained an ankle.  1:57, with my warmup.

More miles today than Mon-Tues last week.  But, thanks to a slow trail, todays 13.5 mile run was equivalent time and effort wise to more like 16 or so- so running trails will make my mileage appear lower than the road runners.  It's worth it, though, to run in the mountains.  I'm thinking of running mostly trails next year and may change to just a time tracker, rather than mileage.

Elite- 129

Ascend- 85

Weight: 0.00
Comments
From James on Tue, Aug 07, 2007 at 00:03:55

We will have to do more of those Monday evening runs after I move. I had a good time tonight. Thanks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.500.000.000.003.0014.50

Ok, here was my running day.  First, I met Paul in the evening and we did 8.5 miles at 7:16 pace through the island, past first dam, and back on the canal.  Saw a helicopter filling its water bucket, and even got dripped on.  Then, I drove to campus and did another mile.  Then, I played 90 minutes of great frisbee, good for some cross training miles.  Finally, I drove to planet walk and ran it with the wife and baby stroller at about 8:00 pace, 2 miles more.  Total was 11.5 miles running, 3 miles x-train.

766- 350

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.500.000.000.000.0013.50

6 miles at 4 am.

Just under 7.5 miles with Paul on the river trail in the evening.  My key fell out of my pocket about 1/2 mile into the run, but someone found it and set it where I could see it on the way back.  Nice people.

Omni- 331

Ascend- 92

Weight: 0.00
Comments
From Paul Petersen on Wed, Aug 08, 2007 at 22:23:58

This is why we live in Logan. That key would have been long-gone in a place like Garland or Honeyville.

From David on Thu, Aug 09, 2007 at 00:04:38

In Providence a dog would have eaten it.

From Jon on Thu, Aug 09, 2007 at 09:37:05

Boy, that would have been fun- then I would have had to wait a couple of days to get it back. Ewww...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.004.000.003.0014.00

Speed day- Hot outside, 90+ degrees.  Ran from my house to the middle of the canal- 4 miles.  Then I did 6 times 2/3 miles (from the canal bridge to one end, rest 2 min, back to bridge, rest 2 min, run to other end, etc).  I wanted to run ~3:50 for each (5:45 pace, my 1/2 marathon pace).  Here are how they went:

1- 4:01 (my legs were sluggish due to no warmup)

2- 3:53- felt better

3- 3:51

4- 3:49

5- 3:49

6- 3:46- legs were definitely getting fatigued by this one.  But I was glad that I was getting faster on each one.  I would say the turns and very uneven, rocky terrain probably slowed me down 5-10 seconds per mile, so it would have been about 5:35 pace on a track, I'm guessing.  After doing them, I definitely think the bridge is smack dab in the middle of the canal- within 5 meters of dead center, I bet.

Finished with 2 more miles, then 1 1/2 hours of great frisbee (played very well for some reason- Marci and I scored the first 6 points after we got there).

766-361

Weight: 0.00
Comments
From marci on Fri, Aug 10, 2007 at 13:41:55

WE ROCK!!!!!!!!!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

5.5 miles at 4 am. I saw 5 shooting stars this morning, and 3 on Wednesday. I probably look silly running most of my run with my head pointing towards the stars to the east. A few years ago I saw 15-20 shooting stars on one morning run at the height of the meteor showers.

PM- 7.5 miles easy in Idaho Falls 

Omni- 336

Elite- 136 

Weight: 0.00
Comments
From Cody on Fri, Aug 10, 2007 at 14:06:16

Are you star-gazing or training?

From Jon on Fri, Aug 10, 2007 at 15:23:05

Yup. In the morning, both.

From Jon on Fri, Aug 10, 2007 at 15:23:22

Let's see you be focused on a 4 am run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.5010.000.000.000.0021.50

Great run today even though I was by myself. Slept in a bit till 7, then ran the following: In-laws house (in Idaho Falls) to community park (the park has a marked trail- I ran 1 mile, thought I was doing ~7:15 pace but actually did 6:52- that is a nice way to start, but I had to recalibrate my internal speedometer), winding my way to Pancheri and the Snake river, up the river along the greenbelt all the way to Fremont Park, back 1 mile, cross the river, back to Pancheri, turn around, back to Fremont, back along the snake river to Pancheri, back to community park, 2 miles at the park, 1.5 miles home.

I was averaging 6:50-7:00 pace for the first 12 miles, then tried to pick it up to sub-6:30 pace for the rest. I actually felt real good (though my legs were tired). Mile 16 along the river was on a marked 10k course, with a 6:10 mile exactly. Miles 19 and 20 were on the marked community park course, and I did those in 5:54 and 5:58 respectively. It feels great to be running sub 6:00 pace after 20 miles and a very long week. I was very tired by the end of the run (probably due to the relatively fast pace plus the fact this is my most miles ever- I did 90 miles in a week 2 years ago) but still had my legs. Great run. 2:24:01 for 21.5 miles.

I ate 4 bowls of Lucky Charms afterwards and I am still hungry!

Elite- 157

Weight: 0.00
Comments
From Paul Petersen on Sat, Aug 11, 2007 at 14:04:31

Stellar mileage this week. The hard work will pay off.

From Michelle on Sat, Aug 11, 2007 at 14:58:34

Regarding the green racing shorts, I think all serious male runners should have some seriously short shorts, which when they put on the shorts say, "I am serious about this race."

Congrats on your high mileage week.

From Jon on Sat, Aug 11, 2007 at 17:35:29

I would be nothing without my short green shorts. I even got them from an old job (long story, but picture a bunch of high schoolers mowing lawns in short green shorts and white tank top shirts).

From James on Sat, Aug 11, 2007 at 19:42:08

Good run and good week man! I guess Jeff was out of town eh?

From jtshad on Mon, Aug 13, 2007 at 11:07:13

Great run Jon, sorry I couldn't hook up with you Saturday. I think I saw you running down Sunnyside on Sunday morning...I was on my way back from a hard hill workout on Sunnyside Hill. If I knew you were still in town I would have invited you along.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.500.000.000.000.0021.50

AM- 6 miles and 9 shooting stars.

PM- Parked at the canal, ran to first dam (6:50 pace- pretty fast start), then met Dan, ran to river trail (a bit slower), met Cody and Paul, ran to spring hollow and back (~7:50 pace), then back to the end of the canal with Dan (7:30-7:40 pace).  Then did another lap plus a bit more on the canal for more miles, running 7:15 pace.  Total was closer 15.5 miles, 1:58:00 exactly.  Good to start the week off with some miles.

Dan and I saw Drew Michener at first dam on the way back and talked to him for a bit- he was just coming back from a trail run.  Good to see him.

Elite- 163

Ascend- 107

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.504.001.001.003.0018.50

AM- 5.5 miles

PM- Very hot.  96 degrees at the start of my run.  Ran to the end of planet walk (2 miles, 14:50), then wanted to do 5 miles at about marathon pace (6:00/mile), back and forth on the path.  Did 6:14 (not warmed up yet), 6:00 (dead on), 6:01, 5:53 (feeling good- stretching it out), then 5:48 (rather fast- LT pace). 

When I finished, I decided I had one more in me and wanted to see what I could do- I busted out a 5:26 and felt great, then ran 2 miles home.  That is faster than my splits in the 5k type races, recently.  Felt good to run sub-5:30 at the end of a run.  And, given that I was running in 95 degree heat on a trail that has some obstacles (90 degree turns, bridges, rail crossings), the "track time" would be faster.  And no GPS to tell me otherwise!

1:04:55 for 10 miles exactly- beat the 6:30 guy.  Fastest run of the year.

Finished with 90 minutes of great ultimate frisbee.

766-366

Omni- 346

Weight: 0.00
Comments
From Michael on Tue, Aug 14, 2007 at 23:25:05

Amazing energy you have there, and I thought I was doing good at 9 miles with the heat. I just tend to melt with the heat. When its cool in the mountains I can keep up with my kid, while in the heat he outdistances me quickly. Speaking of him, he just got his belt loop in cub scouts for ultimate frisbee which he had fun learning

From Cody on Tue, Aug 14, 2007 at 23:28:05

Wow, nice workout! I am not so sure your temperature/obstacle time converter is accurate, if you had a Garmin on, then maybe, but otherwise, no dice. Maybe James will let you borrow his.

From Superfly on Tue, Aug 14, 2007 at 23:52:24

Your 4:15 mile cross over is equal to my mile PR...on a track. Good workout. I'm really pumped for your marathon. Your going to do great. Since Del Sol you've came a long ways. Keep up the good work and we'll have a smoking realy team next time around.

From Jon on Wed, Aug 15, 2007 at 09:05:17

Michael- heat stinks, that's all I can say. But frisbee rocks.

Cody- are you saying my mileage calculator is not as accurate as Sasha's? I found an error in mine so actually corrected the time above. Yes!

Clyde- I'll just let you keep thinking that I can actually do a 4:15 mile. It's a nice dream for me... I am in a ton better shape than RDS, but not that good.

From jtshad on Wed, Aug 15, 2007 at 12:16:48

Great run, Jon. Maybe I am glad that I didn't run with you last weekend, your workouts are getting killer. You are going to do great at the TOU!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

AM- 5 easy miles

PM- 8 easy miles with the jogging stroller

Omni- 351

766- 374

Discussion topic: (i.e. I want everyone's opinions)- what do you think of Yasso 800's as training for a marathon?  Too hard?  Too fast (i.e. V02 max rather than LT or MP)?  Worthwhile?  Good indicator?  What do you think?  Anyone ever done them?

Yasso 800's are doing 10x 800 meters on a track, with each 800 ran at your marathon time (i.e. 2 min 40 sec for a 2 hr 40 min marathon), with equal recovery time between repeats.

Weight: 0.00
Comments
From Dave Holt on Wed, Aug 15, 2007 at 12:48:01

I've used Yasso's for a few of my marathons and have been pretty pleased with them. It seems that they project maybe a little quick (2:40 800's would net a 2:45ish marathon). But the big thing is that your out doing some quicker stuff at a pace that is actually close to a threshold pace for whatever level you are at. And of course, nothing pays off if you aren't backing it up with appropriate miles and recovery.

That said, this year I am veering off of the Yasso's a bit (although I will tie in some 800's) in favor of 1000's, 1200's and 1600's. Fun stuff!

From Paul Petersen on Wed, Aug 15, 2007 at 13:45:25

Yassos - Pace is too fast. Interval duration is too short. Recovery is too long. A marathoner's time and energy can be better spent somewhere else.

From Superfly on Wed, Aug 15, 2007 at 14:14:10

In my short marathoning career- I have found them to be a pretty good workout for me. As long as that is not your only speed type workout of the week. I try and do at least 2 other runs with tempo type of speed and more race related distance.

They were pretty scarry ture last year. My ave. time on a 800 was around 2:38 and then I ran a 2:36 in STGM. But I was doing longer tempo type workouts too. Also I've changed things a bit. Instead of Yasso's 10x800 and recovery, time ect. I've tried to work up to around 8x800's with a 400 recovery but most of the time it's around 6x800. Then the pace is a little harder than the marathon cross over. Last year my goal pace was to break 2:40 so I would just run every 800 trying to be under 2:40. Sometimes I'd be much faster, sometimes right on the nose.

This year is the same. Goal to break 2:30 in the STGM so I just try to run my 800's under 2:30.

So long story short. Do I think it's the best workout in the world. No. Do I think it's a good one to get some faster turnover and one that I'll make myself do weekly. Yes. So lets call "Clyde's" and not Yasso's.

Directions: go to the track and run as many 800's as you can hard or hhaaad if your in Boston. Goal time is always under your next marathon goal in mins, not hours.

Maybe next year I'll grow up and do a real track workout like Paul's today. But right now it sounds way too hhaad.

From Dave Holt on Wed, Aug 15, 2007 at 14:20:33

Clyde I can see it from up hheeyaa!

From Superfly on Wed, Aug 15, 2007 at 14:30:24

Dave-

I can see the maahk as the ball hits the ground 200 ft away.

From Jon on Wed, Aug 15, 2007 at 15:07:20

Maybe I'll drive in my caah to the track to look for the maahk.

Paul- do you think they are a waste even for someone like me whose biggest weakness is speed?

From Paul Petersen on Wed, Aug 15, 2007 at 15:36:37

Jon - I didn't say they were a waste, just that time can be better spent on different workouts. LT and MP running are more marathon-specific. I think there is some benefit to V02 workouts for marathoners, but a relatively poor ROI compared to others.

To increase speed, try instead adding 8x100m or 4-6x200m hard striders at the end of any workout with full recovery. These will not take much out of you and will help with form, economy, turnover, and speed. Or even some 400s with full recovery (basically "glorified striders"). This is analogous to Daniels [R] pace. They are all about form.

Clyde - your workout today looked plenty hard to me! I don't know if I could run 2:22 if I tried, and it makes my legs burn just thinking about. I think V02 workouts hurt more than anything. The thing about shorter recoveries (30s-60s) is that it forces one to scale back the pace during the intervals, so it's not really as bad as it sounds.

From Jon on Wed, Aug 15, 2007 at 16:03:06

Striders- I knew I was neglecting something.

So your workout yesterday would qualify as a hard LT workout?

From Paul Petersen on Wed, Aug 15, 2007 at 16:18:57

Jon - the intervals were definitely an LT workout.

From Cody on Wed, Aug 15, 2007 at 23:38:22

I don't have an opinion as I have never done them before. But I am interested in this thread.

From James on Wed, Aug 15, 2007 at 23:58:03

Did I just read that Paul Petersen didn't know if he could run a 2:22 800 meter? That is pretty funny!

I know People that have had a lot of success with that workout, and I think it might be fairly accurate. If I could run ten 800s at 2:40 pace I would definitely be able to run faster than 2:45. I don't think that I could run ten 800s at 2:40 pace!

Other People, like Paul make their livings off of tempo. Personally, I like 800s, and I hate tempo, but I think that both can be effective. Do what you like and keep some variety in your workouts. I wouldn't do 800s all of the time, or the same tempo run every week.

From Chris Rogers on Thu, Aug 16, 2007 at 00:25:44

I am somewhere between Clyde and Paul on Yasso's. I think they are useful, but should be used sparingly--especially in training for longer races (e.g. one workout, every other week). For instance, week 1 you would have Yasso's early in the week, a tempo/LT type run in the middle or later in the week and a long run on Saturday/Sunday. The next week, you would remove the Yasso's altogether, run a tempo/LT type workout in the middle of the week and on Saturday/Sunday you're back to a long run, but with 10-12 miles of it on marathon pace in the middle or last miles. The next week you're back to the Yasso/tempo/long run pattern from week one. Obviously the number, intensity, etc. will change with where you're at in your training cycle, but you can simply adjust for where your training is at. Aside from the general implementation described above, I actually Yasso's out to 1000m instead of 800's (provided you are at a fitness level to handle them), and cutting the rest to about 1/2 to 2/3 of the time you run as opposed to rest what you run. I guess looking at all of this, I err on Paul's side--I think the tempo/LT and long runs with marathon pace thrown in are more important than Yasso's, but they can definitely help change up training and keep a little bit of speed.

From bc on Thu, Aug 16, 2007 at 12:12:10

Jon, Sorry I can't I have PC Marathon. I know John Erickson's team is looking for masters also if you find some extras, but thanks for the offer. I'm going to do it soon. It sounds like a good weekend.

From Dave Holt on Thu, Aug 16, 2007 at 13:54:36

Jon, also sorry. x-Country season = no life or time.

From Dustin on Thu, Aug 16, 2007 at 14:26:00

I like the topic, I've been wondering a little about 800s myself. I did a workout of 4x800 last night in 100+ temperatures. My pace was faster than what I would normally run Yasso 800s in. I did Yasso 800s last year and was between 2:45-2:50 for each one, and my marathon time turned out to be 2:46 so that was right on. This year I'm hoping to run around 2:40, so the Yasso's have been around 2:40. I feel pretty confident I can do 6 to 8 at this pace, but when I try to go much faster than 2:40, I've struggled a little and need more time to recover between each interval.

From James on Thu, Aug 16, 2007 at 15:51:24

Jon- I did move, but that doesn't mean that you can't still invite me on your long club runs like the one this Saturday!

From Jon on Thu, Aug 16, 2007 at 16:26:16

Do you want to come this Saturday? We are meeting at my house at 5:50 or at Newton park at 6:30 sharp.

From Sasha Pachev on Sat, Aug 18, 2007 at 16:50:22

Yasso's are a good predictor of marathon performance for a true marathoner, and a very bad one for a middle distance runner. However, training-wise, they are more of a 5 K, possibly 10 K training workout. For the marathon, you need mileage, long runs, and tempos.

From Lulu on Mon, Aug 20, 2007 at 21:49:49

I am a runner who considers herself a mid-pack runner who typically finishes in the top 25-30% of a large marathon (that's not saying much with all the walkers joining the marathon ranks). I agree with the above posters about the Yassos. They are a very useful tool and I love doing them (afterward). I do them about every other week with other speed/tempo/threshold runs between. As Sasha says they are a good predictor of marathon performance, as Bart intended them to be. I've just found that I need to use them in training to keep myself on track for the "predictor" run of 10x800 a few weeks before the marathon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Bad day.  I was planning to do a good track workout (6x1000m- my first track workout of the year).  I felt real sluggish running to the track, then discovered that a high school girls soccer game was going on.  My foot is sore so I wanted to run on something soft- I ended up essentially slowly looping around the LHS grass for the better part of an hour, occasionally watching the game.  Makes me miss soccer.  But I felt crappy the whole run and couldn't get going fast- probably a combination of high miles and 4 hours sleep last night.  But at least I got miles in.

Tangent- 43

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM- 6 miles.  Still sluggish, plus my left foot is hurting again.

PM- Planned 9 mile run was scratched.  Injury precaution.  No 100-mile week, but that is ok.  Healthy is more important.

766- 380

Weight: 0.00
Comments
From Logan on Fri, Aug 17, 2007 at 09:22:11

I will be up in Logan tonight due to a family reunion. I would love to come and run with you guys. Where is your address in Providence?

From Jon on Fri, Aug 17, 2007 at 11:00:47

318 Springcreek Pkwy (townhome)

It's right on the Top of Utah course, just north of the miniature golf course and Master Mechanic. If you are coming from Logan Main street, it is east of Firehouse Pizza about 1/2 mile.

Call me if you need better directions- 787-4230

From James on Fri, Aug 17, 2007 at 18:24:45

Don't worry I will set mine to only beep every mile.

What did you do to your foot, Mr. mega miles and stress fractures?

From Jon on Fri, Aug 17, 2007 at 19:46:00

Hurts, kinda like the start of a stress fracture. Nuts.

From jtshad on Sat, Aug 18, 2007 at 08:35:46

Watch that foot, sometimes a little breather can stave off the aches if they are not serious (I hope it is not a stress fracture!). Hope it feels better soon so you are ready for TOU.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

Did 1 mile warm up, then Cody, Dan, Logan, and James came to my house and we drove to the metropolis of Newton. We met my work running club there for a nice 18 mile loop through the rolling hills of farm country. Good run- my foot didn't hurt too much and my legs felt pretty good- not as fatigued as at the end of some long runs. Relaxed for about 12 miles, then we picked up to about 6:00 pace for the rest of the run. Finished with 2 miles to get us to 20, though I cut short a bit and probably got 19.5. 20.5 total today, I will round down. My watch said 2:10:10 but I forgot to start it twice, and I know Cody's said 2:15. If my foot hurts later, I will rest an extra day or two.

90 miles for the week- I could have made my goal of 100 if I ran yesterday afternoon, but I would rather be un-injured for my races than meet some meaningless mileage mark.

Elite- 183

Weight: 0.00
Comments
From Cody on Sat, Aug 18, 2007 at 16:41:24

The rule for those who are anti-garmin is to round down. I am glad you are complying. I will be watching you. Just call me the honest mileage nazi.

From Jon on Sat, Aug 18, 2007 at 18:07:35

Yes sir, mileage nazi sir. Thank you sir.

I can guarantee you one thing- even if I ever do give in and get a Garmin, you will never see me put more than .25 mile accuracy for a run. I will never put "8.82 mile run" or anything like that.

From James on Sat, Aug 18, 2007 at 19:52:13

I will never put that either, and I actually round down most of the time.

Thanks for letting us come on your club run, I had a good time, and it was a quality run too. Next time we will have to stay and eat the breakfast.

From Cody on Sat, Aug 18, 2007 at 21:29:18

Hmm, accuracy to the nearest quarter mile. Only if time is rounded to the nearest minute. Then we have a deal. Oh, wait the nazi does not negotiate.

From Logan on Sat, Aug 18, 2007 at 21:36:15

Thanks again for the invite and the run. Tell all your co-workers thanks for letting me come.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Day off to rest foot. I wasn't planning to let up at all this week, even with TOU 1/2 marathon on Saturday, but I would rather make sure I am injury free than fight this for the next month.  Plus, I can just act like it is a planned taper, of sorts.  I'll make sure I get lots of sleep, too.

Weight: 0.00
Comments
From cody on Tue, Aug 21, 2007 at 14:03:43

I hope it feels better soon. Injuries stink, but tapers are good.

From Lulu on Wed, Aug 22, 2007 at 11:21:27

Thanks for the info on my question to Sasha. I hope your foot feels better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Day 2 of injury rest.  Start running again tomorrow.  I will have 100 hours of no running, so hopefully it did some good.

Weight: 0.00
Comments
From Mik'L on Wed, Aug 22, 2007 at 13:36:08

How is it that you, Paul, and Cody are all in different places but you still post at the same time? Kinda funny.

From Cody on Wed, Aug 22, 2007 at 13:40:38

We are connected at the hip. All that is missing is James.

From Cody on Wed, Aug 22, 2007 at 13:41:40

Oh, I also have to sit in the most boring meetings and have internet access so I end up online all morning long.

From Paul Petersen on Wed, Aug 22, 2007 at 13:42:31

I've lost psychic connection with James ever since he moved from Cache Valley.

From Jon on Wed, Aug 22, 2007 at 14:43:34

We did the same thing Saturday, Mik'L. We all ran in the morning but all posted within 5 minutes of each other mid-afternoon. Once you spend that much time together... we'll, let's just say that I could tell you exactly where both of them are and what they are doing at any moment.

From Mik'L on Wed, Aug 22, 2007 at 14:49:05

Not sure if that's cool or creepy?

From Jon on Wed, Aug 22, 2007 at 15:02:18

Yes, both.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

First run since Saturday, so my foot got over 100 hours of rest.  Started out feeling very sluggish and rusty running the TOU course, but my first mile was 7:09- surprisingly fast for how my legs felt.  Maintained 7:00-7:15 pace for 6 miles (TOU to mile 24, up to canal, past first dam a bit) plus 1 mile back.  Then I picked it up for 2 miles of tinman tempo (6:30 pace), then 2.5 miles of 6:15 pace.  Last .5 was easy.  Good run.  The best part was there was a pretty good thunderstorm, and I got rained on pretty hard for about 4 miles.  Felt great!

Elite- 195

Weight: 0.00
Comments
From Paul Petersen on Wed, Aug 22, 2007 at 20:42:53

And your foot felt great too?

From Jon on Thu, Aug 23, 2007 at 09:26:20

Twinged for the first half, then didn't feel anything. Good sign, but I'm still going to take it somewhat easy (i.e. run on dirt when I can, etc).

Do you come back Thursday or Friday?

From Paul Petersen on Thu, Aug 23, 2007 at 10:21:47

I'll be back today late afternoon/early evening. If you want to run this evening, I need 4 miles.

From Jon on Thu, Aug 23, 2007 at 13:52:54

I'm doing 10, and I'm not sure what time. But I'm looking for 8 tomorrow evening (after 6 pm) if you want. I was thinking of the river trail (dirt).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.004.0010.00

6 easy miles (2 with the jogging stroller), plus 4 cross train frisbee miles.  I'm getting excited for Saturday's race.

Omni- 357

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 easy miles with Paul on river trail, 55:46.  No snakes or moose or badgers, probably cause James wasn't with us.

Ascend- 114

Weight: 0.00
Race: Top of Utah 1/2 Marathon (13.1 Miles) 01:14:07, Place overall: 3, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.0013.100.000.0020.10

Race day.  Woke up all night with anticipation.  Got up at 4:40, did 2 miles to warm up and get the bowels loose.  Ran to the finish line and rode to the start up the canyon, then 2 more miles warm up.  Perfect conditions- just under 50 degrees, with a very strong tail wind for about 2 miles out of the canyon.  Lots of runners, including many bloggers (Logan, Paul, James, Cody, Walter, etc).  I hoped to break my PR (1:15:35).  Here are the miles:

1- 5:32 (felt good but I was worried it was too fast)

2- 5:46 (relaxed- running with Cody)

3- 5:45

4- 5:33 (caught James and Walter)

5- 5:28 (not sure why I was feeling so good, but I let it ride)

6- 5:20 (fastest mile this year, including workouts)

7- 5:21

8- 5:33

9- 5:43 (Hollow road- I was really hurting here and could feel my 5:20's, but knew 6:00 pace to the finish would give me a PR)

10- 5:46 (started feeling a bit better at 10.5)

11- 5:58 (uphill and tired)

12- 6:09 (uphill and tired)

13- 5:35

0.1- 0:33

Walter and I were duking it out from mile 4 till the end- he was ahead 15 seconds, then I got 10 seconds ahead, then we ran the last 3 miles side by side.  Both pushing very hard, wanting to beat the other.  We saw someone gaining on us at mile 12 and were wondering who it was- it ended up being Logan, who took a wrong turn.  I got a few yards on Walter with a mile to go and beat him by 5 seconds for 3rd place overall.  The time- 1:14:07, crushing by PR!!!  One of the better races of my life.  Plus, I have never placed lower than 3rd in this race (3rd, 1st, 3rd) and continue my streak of 3rd place finishes this year (5 of 7 races). 

Overall I was very happy with the race, and I think many other people were, too.  Good race.  I think I am on track for my marathon goal in 3 weeks as long as I can keep running on my foot.  3 mile cool down.

Tangent- 63

Weight: 0.00
Comments
From Cody on Sat, Aug 25, 2007 at 14:07:58

3rd place is Awesome. You have quite the streak going. This race must be a good confidence booster for TOU. Way to hold off Walter.

From Adam RW on Sat, Aug 25, 2007 at 15:31:49

Jon, I don't know if we've met. I've met a few people over the last year and can't keep them all straight. In anycase, congrats on a great race. It looks like we may have similar goals for Top of Utah. Despite a set back last year, I had run my previous two marathons at 2:45 (St. Louis and Chicago) and really want to PR at Top of Utah. I'm running the Salt Lake 1/2 next weekend but would like to catch up with you before the 15th to see if you are interested in pacing together at the marathon. Again great race today.

From Lybi on Sat, Aug 25, 2007 at 15:56:09

Wow!!!! Great PR!

From Dustin on Sat, Aug 25, 2007 at 16:15:08

Great job on the race today.

From David on Sat, Aug 25, 2007 at 17:20:21

Great run m'man. I'm pretty jealous of you guys and the training/racing scene right now, I picked the wrong year to move away. No way I stay with you guys on that course anymore (and all I used to worry about was not having the coolest shorts). Good luck at TOU.

From Cody on Sat, Aug 25, 2007 at 20:48:20

Here we are again, blogging at the same time. Sasha needs to have a "most comments this month" tally. I think you would win. He also needs a "who is logged in" list, to know who to harass when you are bored.

From Paul Petersen on Sat, Aug 25, 2007 at 20:58:47

Awesome job today, Jon; a breakthrough race. According to various race calculators, your marathon equivalent today is a low 2:36 or high 2:35. I think you have the mileage to back that up. Plan on a 5:55/mile average in three weeks.

From Michael on Sat, Aug 25, 2007 at 23:01:02

Congrats on your PR and a great race - keep it up

From Brent on Sun, Aug 26, 2007 at 10:47:17

Congradulstions, great PR and 3rd place. What did you get for 3rd place? It will be exciting to see how all the up north bloggers do at TOU. It seems you all are doing very well this year.

From Superfly on Sun, Aug 26, 2007 at 19:11:59

Good job Jon. Way to push it on the last mile and battle back in there. Great race. Hope the TOU marathon is just as good. I wish you were going to be down here for STGM. Keep up the good work. I wish we all had a relay to run in November. I've just been longing to run one.

From James on Mon, Aug 27, 2007 at 01:18:10

Way to run! I knew you would be high 1:13s to low 1:14s. You have to feel good about how you ran today, I think you are right where you want to be for TOU!

I am still chuckling over the fact that you and Walter spent all that time running eachother into the ground, instead of helping eachother out! No mercy, even for the buddies, eh!

From jtshad on Mon, Aug 27, 2007 at 09:46:51

Way to run strong and get a huge PR! Great race, your training has been awesome and it paid off. Watch out for Jon at the TOU!

From Logan on Mon, Aug 27, 2007 at 17:22:11

What a great race. It looks like I am going to come and join the pace group for the TOU marathon. I am going to e-mail Bob Henke to see what he might be able to do for me since the blunder from the half.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

14 easy miles on the canal and river trail with the guys (Cody, Dan, Paul).  Easy pace- 7:30 on the flat, 8:00 on the river trail.  Hip flexors were sore at the start, everything was sore by the end.  But it was worth it for Saturday's race.

Ascend- 128

Weight: 0.00
Comments
From Logan on Tue, Aug 28, 2007 at 17:21:25

I am planning on joining the Jon pace club if that is alright?

From Jon on Tue, Aug 28, 2007 at 17:23:13

More than alright. Just don't egg Paul on to turn the first 20 miles into a race. Slow and steady...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Repeat of yesterday, somewhat.  10 miles on the river trail.  Easy-moderate pace up, moderate to hard pace down with 8x20 second striders.

Ascend- 138

Weight: 0.00
Comments
From Logan on Thu, Aug 30, 2007 at 09:15:58

I will be there Saturday at 6:15. I will try and be on time this time!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 easy miles.  Planned to do 2-6 mile runs, but my left foot started really hurting again right at the start of my first run.  Worrisome.  I'll have to decide how to deal with this.  I have noticed that my foot hurts a lot more when I wear my NB 766, so I will semi-retire them until after the marathon.

766- 386

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.002.0012.00

10 miles at Green canyon.  Real hot (90+ deg), but I felt great.  30 seconds faster to the 2 mile mark than usual.  Not many people, great trail.  8:30 pace up, sub-6:30 pace back.  Felt good.  I think my 766 shoe really exacerbates my foot problem.  Finished with some great frisbee.

Ascend- 148

Weight: 0.00
Comments
From James on Fri, Aug 31, 2007 at 13:53:21

I am bringing peaches tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 easy miles.  Hot.

Elite- 201

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.0010.000.000.000.0018.00

Run with the work club plus some of the guys.  Started at mile 3 of TOU, ran up to mile 1, potty break (why do I only have 1 on training day but 5 on race day?), then waited for the other guys to do 2 more miles.  Rejoined them at mile 1 on the way down, doing a moderate pace until mile 7 of TOU.  James and I ran together the rest of the way, and I wanted to be 6:00-6:10 pace.  We were around 6:05 pace for the first 5 miles or so, then dropped to 5:55-6:00 pace for the last 5 miles.  Good run.  Immediately drove to my grandparent's house, 7 hours away.  Boy, my legs get stiff in the car when I can't stretch.  Gorged on peaches from James the whole weekend.

Elite- 219

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

13 miles around Cedaredge, Colorado (my grandparent's house).  Lots and lots of deer and rabbits, with lots of mobile homes and dogs along the way.  Very nice to sleep in a bit (6:15 am) and still be able to do a decent run in the morning.  My job stinks for that.  By the way, mapmyrun.com showed my route to be 12.89 miles, meaning my internal calibration is still pretty dang accurate.

Planned to do 6 miles in the evening, but didn't get home until 10:15 pm (after stopping by Provo where my sister is moving in and taking her husband to SLC).  That essentially scrubbed my evening run, plus my morning run Tuesday.  My plan to get most my miles M-T of this week just went kaput.

Elite- 232

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.003.000.0012.00

Working from Pfizinger's book, it was time for a "shake out the legs" VO2 max workout.  4 easy miles warmup (7:00 pace), then ran 3 x 1.03 mile.  I wanted to be sub-5:30 pace.  My times were 5:34, 5:35, 5:31 (these were 10-12 second longer than 1 mile), so all were sub-5:25 pace.  String them together and I would have a 5k PR!  4.5 miles home, with an extra .5 mile jogging between the repeats.  Legs felt pretty good, nice to get some blood flowing.

Elite- 244

Weight: 0.00
Comments
From James on Thu, Sep 06, 2007 at 15:05:27

Nice workout!

Yes, it is the same Chris from Wheat and Beat, and he is running very good right now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

12 easy miles- 4 on TOU, then got the kid and stroller, ran to planet walk, met Cody and Paul, twice on planet walk, ran to Cody's, then home plus a hair.

Ascend- 160

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

River trail- I wanted to work up a sweat.  Started at the nature center parking, ran hard all the way up.  Reached the Guinavah Malibu campground at 35:50 (5 miles, 7:07 average uphill on trails).  Fastest ever.  Fast run down, but didn't push too hard- 32:27 down (6:30 average).  Finished with 1 mile cooldown running to meet my wife and parents, who were hiking.  Good run.  Foot didn't hurt too much.

Ascend- 171

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

5 days...

8 medium-easy miles.  Ran to planet walk and arrived exactly the same time as Cody (not planned).  Ran to the end, then to his house.  Ran back to planet walk, to the end, then ran into Paul about halfway back (also not planned).  He ran the rest of the way home with me.  Nice to run into 2 guys on one run without planning it.  That is what happens when we all have the same easy run that is almost exactly 4 miles for all of us (Paul, is it 4.25 for you?).

Elite- 252 

Weight: 0.00
Comments
From Logan on Mon, Sep 10, 2007 at 16:35:23

The "Logan" haircut will definitely cut your time by at least 2 minutes. I have done the research to prove it! I'm getting the "Logan" haircut sometime this week as well.

From James on Mon, Sep 10, 2007 at 21:35:10

If would have ran into me it would been super freaky! I think I have only done that run 3 times ever, but you guys seem to really like it. How is the taper going?

From Jon on Mon, Sep 10, 2007 at 21:42:56

Good, but a bit too long. I feel great, though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.002.000.000.000.008.00

4 days...

Last real workout of any sort.  8 miles- ran from my house to just past TOU mile 21, then turned around and ran the last 6.2 miles of the marathon.  Wanted the last 2 to be marathon pace.  First 4 miles were 6:40-7:00 pace.  Picked up the pace at the mile 24 marker.  First mile was 6:00 (dead on!  No GPS needed here when I have my Jon internal calibration!), second mile was 6:05 (got stopped at 2 stoplights, messing up my pace).  Crossed the TOU finish line, envisioning the next time I would do it.  Ran 2 miles home.  54:32 for 8 miles.

Elite- 260

Weight: 0.00
Comments
From David on Tue, Sep 11, 2007 at 11:15:49

Almost, I almost bought a ticket to come join the pace group this weekend. Too hard to swing a late night Friday flight and get up to Logan though, and I couldn't get the whole day off from work. Looking forward to hearing about how you burned through the race though, you'll do great.

From Jon on Tue, Sep 11, 2007 at 11:18:24

You would have made the package complete, but we will dedicate the race to you...

From Mik'L on Tue, Sep 11, 2007 at 15:21:46

Good luck on Saturday! No pressure or anything with a pacing GROUP just for you!

From jtshad on Thu, Sep 13, 2007 at 11:47:08

Good luck on Saturday, you will rock!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

3 days...

6 easy miles, twice along planet walk.  Saw something I had never seen before- a train on the tracks by the end of planet walk, heading towards the golf course.  First time I've seen a train there in my 5 years in Logan.  Have any of you other Logan guys ever seen the train there?

Elite- 266

Weight: 0.00
Comments
From Cody on Wed, Sep 12, 2007 at 20:29:17

The train comes by every morning between 8:00 and 8:30 (Side effect of living on the west side). You get to learn the train schedule. I don't know why its 10 hours late though.

From Cody on Wed, Sep 12, 2007 at 20:29:53

Taper time is sure nice huh? I am jealous.

From Jon on Wed, Sep 12, 2007 at 22:53:35

I guess I just never go near there at that time of the morning. I used to live at 6th W and 14th N and never heard the train go by on those tracks.

From sarah on Wed, Sep 12, 2007 at 22:54:54

First aid kit? It's in our closet right now...I'm going to go put it in the car Sasha is driving to Logan. If you see him with his car he will have the first aid kit in the back of it. Sorry for the wait...

From Cody on Thu, Sep 13, 2007 at 10:14:30

I think most days the train stops at the old train station and doesn't continue north. They must be a fan of mexican food too (Cafe Sabor).

From Logan on Thu, Sep 13, 2007 at 12:39:02

I am doing all 26.2 with you. I hope that works for you.

From Jon on Thu, Sep 13, 2007 at 12:46:16

Perfecto. Especially if you have a bungie cord to pull me along the last 6 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

2 days.  The pressure is building, especially given that there will be a Jon pacing club.  This may be a fastrunningblog first...

5 easy miles, no time, planet walk with the jogging stroller.  Ran into Paul, ran with him for a bit. 

Elite- 271

Weight: 0.00
Comments
From Lulu on Thu, Sep 13, 2007 at 22:49:20

Good luck! May the wind be at your back. Have a great run.

From James on Thu, Sep 13, 2007 at 23:15:31

We are, I am bringing the meat!

From David on Fri, Sep 14, 2007 at 12:39:21

Good luck Saturday, I'll tell the HJ photographers to get your good side as your cross the finish line.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

1 day!!!

4 easy miles with the wife and kid on planet walk, including 4 short striders.  Now I am just eating, drinking, and resting for tomorrow.

I guess my pace group even made it in the Logan newspaper today- we're famous!

Elite- 275

Weight: 0.00
Comments
From Logan on Fri, Sep 14, 2007 at 13:24:11

It is so great to be recognized by such a nationally renowned newspaper (Herald Journal)! See you tonight.

From James on Fri, Sep 14, 2007 at 16:10:44

I am not registered, so I am not sure what I am doing. You guys don't happen know anyone with an extra number do you?

From Lybi on Fri, Sep 14, 2007 at 16:12:54

Good luck Jon! No beans tonight...

From superfly on Fri, Sep 14, 2007 at 18:51:16

Good luck Jon your going to run great. Bean dip gets me everytime...you might want to watch out for that one. Sorry no 4th meal tonight.

From Cody on Fri, Sep 14, 2007 at 18:54:57

James - No but you could always join Dan for a good 20 mile workout running with me. Will talk tonight.

From Cody on Fri, Sep 14, 2007 at 18:55:47

Beans...beans...the magical fruit..you more you eat...the more you t...

From Jon on Fri, Sep 14, 2007 at 23:05:42

I thought it was the "musical" fruit

From superfly on Sat, Sep 15, 2007 at 19:18:50

Update your blog....Your killing us.

From Jon on Sat, Sep 15, 2007 at 19:30:28

Ok, it is going up now.

Race: Top of Utah Marathon (26.2 Miles) 02:39:21, Place overall: 6, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.0026.200.000.000.0028.20

Finally, the big day arrived.  Didn't sleep too well so got up before my alarm at 4 am.  1 mile warm up to loosen my innards at 4 am.  Ate breakfast, then went to the finish and rode up to the start.  Great weather- probably 40 deg or so at the start.  1 more mile warm up, then met all the blog guys (Paul, Logan, Adam, Steve Ashbaker, Sasha, Cody, Kory, BC, plus others).  I had 3 goals of increasing difficulty (sub-2:45, sub-2:40, sub-2:37:12). 

Logan and Paul had generously volunteered to be the pacers for me and anyone else trying for sub-2:40, though we were aiming at sub-6:00 pace, with 5:50-6:00 for the first half (then see what happened from there).  Here is how it went:

 Mile

 Time

 Comment

 1

 5:54

 Nice and relaxed- Paul and Logan jumped out in front to lead the pace group and had to slow us down a bit to stay under 5:50

 2

 6:05

 A bit too relaxed- pace group was Paul, Logan, Steve, Adam, Bill, me, with 7 people ahead of us

 3

 5:53

 Paul stopped to take a leak, so we picked up the pace to try and lose him (just kidding)

 4

 5:49

 Paul caught up (easily)

 5

 5:59

 The leaves were chaning more than I thought they would be- very pretty.  Lots of red and yellow, some orange.

 6

 5:57

 Paul stopped for leak #2.  Something is wrong when Paul had taken 2 bathroom breaks and I haven't taken any.  Bill drops off.

 7

 5:54

 

 8

 5:50

 

 9-10

 11:46

 Not quite as relaxed- starting to feel the pace more.  10 miles in 59:12, right where I wanted to be, but working hard.

 11

 5:55

 Awesome scene- sun came up behind us creating a picturesque shadow of 5 runners from behind, 3 in front with 2 heads in between.  Pretty.

 12

 5:44

 Picking up a tail wind out of the canyon.  Now Logan stopped for a leak.  Did the pacers have a drinking party this morning?

 13

 5:44

 Logan caught up (easily).  The group has passed 3 runners, with the other 4 far ahead.  We relax for the the next few miles.  Half marathon time of 1:17:14 (or so)- right on pace.

 14

 5:51

 First crowds.

 15

 5:56

 I dropped behind a few seconds, definitely feeling the pace.  Steve and Adam slowly pull away, Logan and Paul drop back to my pace.  My innards wanted a pit stop, but I decided to run through it.

 16

 6:01

 First 6:00 mile

 17

 6:00

 Leaving Hollow road.

 18

 6:07

 My least favorite mile of the marathon- running on a busy highway, flat and straight.  Quite the contrast to the beauty and tranquility of the canyon.  Slowing a bit- legs tired.

 19

 6:18

 Uphill in Millville.  Just hung on behind Logan and Paul.  Not feeling too good, but surprised to see a 6:18 mile.  It felt like a 6:30 mile.  Ran a great tangent across some dirt to close 10 feet on the pacers.

 20

 6:20

 Felt more like 7:00, so that was good.  20 miles in 1:59:12, but pace was hard now.

 21

 6:11

 Tried to pick it up to sub-6:00 on the downhill, but didn't have it left in me.  Laboring very hard.  Realized 6:00-pace was gone when Logan and Paul kept looking at the pace on their garmin's every 10 seconds and whispering amongst themselves. 

 22

 6:26

 Ran by my house to cheering crowds (my wife and kid, plus some of Cody's family).  For some reason my stride changed at this point- my turnover rate dropped off and I just could not get it going fasterer.  Never happened before.  No particular leg pains, just fatigue everywhere.  Compensated by taking longer strides.

 23

 6:31

 Long strides continued.  We closed the 10 second gap on Adam and passed him- hoped he would stick with us, but he didn't.  Doing everything I can to stick with Paul and Logan.  I was now running about 5 meters behind them, rather than right on their heels.  I think it was their way of trying to get me to go faster.

 24

 6:31

 Really feeling the miles.  Nice bit of a downhill from River Heights.  Tempted to "take a wrong turn" towards the finish line (cut off 2 miles) but couldn't shortchange my effort or my pacers.  Stride length increases even more.  Paul tells me I look good, a bad sign. 

 25

 6:41

 Crawled up the main street hill.  Know I can finish the race.  Little bit of brainpower available tells me 2:40 is doable.

 26

 6:32

 Stride length is now about 10 meters per step (or so it felt).  Crowd stares in wonderment, trying to figure out why in the world the very relaxed Paul and Logan aren't able to pull away from the guy who is very obviously struggling behind them.  Nice downhill.

 .2

 1:15

 Finish line is in sight.  Motorcycle cop pulls up to escort us in- Logan tells him that he and Paul are going to let me go ahead of them.  After a quick glance at me, cop asks Logan, "Do I need to push him in?"  Cop takes nap while waiting for me to cover the last 0.2 miles. Crowd stares in wonderment, trying to figure out why in the world the very relaxed Paul and Logan aren't able to pull away from the guy who is very obviously struggling behind them.  I finally, happily finish.  Paul sneakes in right behind me, beating Logan by 0.04 seconds.  Group hugs all around.  Second 1/2 marathon of 1:22:07- 5 minute positive split.

 Overall, I was very, very happy with the race.  I set a PR by almost 6 minutes (on a slower course) and broke my 2:40 goal.  I could not have run faster, plus I leave my 6:00 pace goal for another day.  The stride issue was strange, but nothing feels particularly bad on my legs now, just fatigue.  A post-race massage and dip in a cold canal help my legs feel a lot better.

Most of all, though, I cannot say enough good things about Logan and Paul.  They pushed, pulled, shouted at, and encouraged me the whole way.  It would have been ugly if they weren't there.  By the end they were even getting water for me at the aid stations so I wouldn't have to slow down.  They performed the ultimate unselfish running act today, pacing a slower runner the whole way, even slowing down at the end to let me finish first (though I may have resorted to holding on to singlets and out sprinting them if they tried pulling away the last 100 meters).  I wish them the best of luck at St.George- go get em, guys.  And thanks so much for the help today. 

Bloggers ran great today- Sasha took 4th, Steve and Bill won their age groups, Adam, Kory, and Cody set PR's, and we swept the 25-29 age group (me, Paul, Logan, Adam, Cody).  The biggest story was Hobie Call- 2:16 marathon winning time!  Wow.  Congrats to all

Tangent- 91

Weight: 0.00
Comments
From ashman on Sat, Sep 15, 2007 at 19:46:12

Great run Jon, thanks again to you and your wife for putting me up for the night.

From superfly on Sat, Sep 15, 2007 at 19:50:06

Good job Jon. Way to dig down finish off the 2:40 guy. It took long enough to post... I've been checking every half hour since like 9:30 this morning.

Happy healing. Hope the recovery is short.

From Katie on Sat, Sep 15, 2007 at 20:05:28

Nice work!

Loved reading your mile-by-mile!

Do Paul and Logan hire out?

From James on Sat, Sep 15, 2007 at 20:09:03

Great run buddy, I am proud of you! You have done something that I have wanted to do for some time, get under 2:40!

What did you end up taking home for your award?

From Chad on Sat, Sep 15, 2007 at 20:15:16

Jon--Great race and an awesome entry to do your race justice. Well done all around.

From Cody on Sat, Sep 15, 2007 at 20:31:00

Great job Jon! I loved your report. I can picure the whole thing unfolding in-front of me. Way to PR!

From laura on Sat, Sep 15, 2007 at 22:23:01

Great race, Jon! Your mile by mile is awesome. Congratulations on your PR!!!!

BTW, your 10 month old is a real cutie - I have to agree with you. I have 2 under the age of 14 months, and I'm also very biased about their own absolute cuteness. :o)

From Jon on Sat, Sep 15, 2007 at 22:41:11

Katie

Boy, Paul and Logan were worth every penny. Actually more, since they were free. They helped so much. I still have absolutely no idea how I earned such loyalty from them. You should see if they will pace you for SGM. Or at least see if anyone else is running your time so you can pace with them.

From Paul Petersen on Sat, Sep 15, 2007 at 23:14:14

Great day today Jon. You earned it. Your 4AM runs certainly weren't much fun, but stuff like that is what puts people under 2:40 rather than over it. It's easy to be loyal when you see someone giving so much heart.

From David on Sun, Sep 16, 2007 at 05:42:29

Good work my friend. Wish I could have been there (cheering, not running with you guys, though I'm jealous of the whole scene now.) All those nasty blog entries were worth it.

From Adam RW on Sun, Sep 16, 2007 at 23:14:01

Something funky happened and this was actually posted in my blog.

Jon,

Thank you for letting me be a part of you PR experience. I was more than happy to tag along for the ride. Your recap is great and you had me laughing at a few points. You truly caught the feel of the race. You are a great person to run with and I look forward to going for a 2:35 someday with you.

From Lybi on Mon, Sep 17, 2007 at 00:32:38

You did it! Congratulations! You have to know that everyone on the blog was pulling for you. A little bit of pressure there, but YOU DID IT! Congratulations.

From jtshad on Mon, Sep 17, 2007 at 10:47:21

Jon, congratulations on the PR and hitting your target time! Great race, it sure is nice having others there to run with and keep you motivated. You did awesome, all that hard work this summer really paid off.

From Logan on Mon, Sep 17, 2007 at 11:19:10

Already talked to the parents and they are expecting you. It will be fun. Bring your swimsuit!

From Mik'L on Mon, Sep 17, 2007 at 11:37:48

A little late, I know, but good job! That is awesome and your report was great. Seriously though, you have got to post sooner since Clyde couldn't take a proper nap on Saturday since he kept checking the blog every 30 minutes. Congrats!

From Sasha Pachev on Mon, Sep 17, 2007 at 11:41:36

Jon - amazing things can happen when you train consistently, and they did today. Regarding the long stride. The stride is not long, it is just too long for the turnover. The brain shuts down, cannot turn over quickly, but your legs are still the same length and your leg movements are still maintaining the 6:00 mile form to an extent, so it would be unnatural to take a shorter stride. Now you can understand why I have you guys sing me BINGO on the mid-night relay legs.

From Dave Holt on Mon, Sep 17, 2007 at 12:28:19

Congrats Jon. It great to have the support of others and you used it to perfection! Way to keep gutting it out even when it was getting tough.

From dutch on Wed, Sep 19, 2007 at 10:13:27

Awesome! Good job Jon. From the sounds you really deserved that PR. I'm pround of you. Wish I could have been there.

From mom on Wed, Sep 19, 2007 at 10:43:43

Congrats on your race, Jon! It was fun to read your write up on it and all the comments. I learned a lot, especially about the mindset of a marathoner! Running is part of who you are. Awesome!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Planned day off.  Feel better than I ever have after a marathon- I can even go up and down stairs without leaning on the banister.  Some soreness, of course, but nothing bad other than one foot.  Hopefully a bit of rest/easy running will have me fully recovered and ready to train through the winter.

Here is the article from the Herald Journal yesterday.  Paul looks relaxed and Logan is actually smiling.  But I was glad to see those two get the credit they deserve for leading the pacing crew, greatly helping Steve, Adam, and myself.  And now I can forever tease them that they are official members of "my" entourage.  Makes me feel like Tom Brady or something, except with a better looking wife and kid (mine, not his)!

Weight: 0.00
Comments
From Logan on Mon, Sep 17, 2007 at 14:58:06

The link wasn't working. Can you check on it.

From Jon on Mon, Sep 17, 2007 at 15:06:44

I'm working on it with Cody. Will be fixed shortly. Don't worry, though, Logan- you look great in the picture.

From Superfly on Mon, Sep 17, 2007 at 15:21:25

Paul looks too relaxed. Jon I think it's time you moved on to something other than the green shorts. They are cool don't get me wrong- it's just time for a change.

From Jon on Mon, Sep 17, 2007 at 15:32:26

What??? Not my beloved shorts! We have been through so much together and they are so hideous! Anything that distracts the other runners has to be a good thing.

From Dustin on Mon, Sep 17, 2007 at 15:32:53

Great job on the marathon. It has been fun to read your blog and watch the preparation you have put in to this race.

From David on Mon, Sep 17, 2007 at 22:51:22

Shouldn't the story have been about the shorts? Who's running that paper?

From marci on Tue, Sep 18, 2007 at 01:59:30

Amen to Clydes comment!!! the shorts have got to go.

From Paul Petersen on Tue, Sep 18, 2007 at 09:57:01

If the green shorts somehow affected Aggie football, then they might get their own story.

Time to update your PR on the sidebar, Jon.

From Jon on Tue, Sep 18, 2007 at 10:02:10

I thought I did yesterday. Doesn't seem to update.

From Jon on Tue, Sep 18, 2007 at 10:02:15

I thought I did yesterday. Doesn't seem to update.

From Roger Allen on Sat, Sep 22, 2007 at 11:52:31

congratulations on a great race. I love the picture of the three celebrities on the sidebar.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

http://www.marathonguide.com/results/browse.cfm?MIDD=536070915

A little bit of interesting info about the marathon.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

3 cross training miles- some excellent ultimate frisbee.  It's my first time playing in about a month.  I really missed it, but it was a worthy sacrifice to not risk injury right before my marathon.  If anyone else wants to play, we play every Tue and Thurs evening, plus Sat mornings.

Weight: 0.00
Comments
From marci on Fri, Sep 21, 2007 at 13:44:59

Frisbee was awesome!! We kicked Boot-ay!

From marci on Fri, Sep 21, 2007 at 13:46:15

oopps! i just saw how we are suppose to keep our comments "family-safe". my bad!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.003.0011.00

Almost 2 hours of glorious ultimate frisbee today.  Great weather. 

PM- Evening run, 55 degrees, up Logan canyon river trail with the trees changing to their autumn colors, and a light drizzle.  Can life get any better than this?  I propose that it cannot.  There were clouds midway up the mountains, and just as the sun was setting a huge rainbow appeared for 5 minutes, stretching from one side of the canyon to the other.  Wish I had a camera so I could have shared the beauty with all of you.  Days like today are the reason I run- for the love of running and for the beauty of nature.  Perfect.

Ascend- 179

Weight: 0.00
Comments
From Cody on Sat, Sep 22, 2007 at 18:17:18

How's the foot? I am sure it felt good running on soft grass! You will probably be rained on pretty good this afternoon.

From Paul Petersen on Sat, Sep 22, 2007 at 19:49:24

Better get the run in before the rain turns to snow...

From Jon on Sat, Sep 22, 2007 at 20:20:37

Leaving now, before it gets too dark.

From James on Sun, Sep 23, 2007 at 12:12:16

Jaren never got sick, only me, and I never threw up. I did have about everything else though, fever, sore throat, cough, sinus infection, etc. Sounds like you caught something else, not half as bad as what I have had. I wish I would have thrown up because that usually gets out of your system quicker.

Post marathon sickness is pretty common, I hope you feel better soon, and it does wipe you out for two weeks like me.

From Jon on Sun, Sep 23, 2007 at 12:38:30

I guess this is to be expected when you get 10 kids together- someone gets sick...

From James on Sun, Sep 23, 2007 at 12:46:52

I ment to say that I hope it does NOT wipe you out for very long!

Allison said you might be heading down to St. George in two weeks?

From Jon on Sun, Sep 23, 2007 at 14:32:22

Yeah, Marci and I are planning to come down and stay with Logan's parents. Can't miss the action...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Planned on a sweet trail run today, but that was before I spent all Saturday night puking my guts out.  Laid up all day Sunday- barely got out of bed, forced to listen to 9 hours of football.  Lost 3 pounds.  Not feeling all better today, so scrubbed the run.  Will get some miles tomorrow.  Glad I didn't get sick till after my marathon.

Weight: 0.00
Comments
From laura on Tue, Sep 25, 2007 at 21:23:58

Hey, Jon, you never explained why you asked me where in Colorado I was from. I saw from Paul's blog that you're a Broncos fan. Are you originally from Colorado? or do you have family here?

Hope you're feeling better soon! I'm also a little under the weather, but not puking.

From Lybi on Wed, Sep 26, 2007 at 09:42:53

Jon--I'm so sorry you're sick! James got sick pretty soon after his marathon, and so did my other running buddy. I think it can really wear you down just to run one so hard (especially if you have people stinking it up right in front of you the whole way).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

Still not feeling great.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.003.008.50

Easy run on river trail, no watch.  Lots of pretty leaves and probably more people than I have ever seen on the trail.

Ultimate frisbee afterwards.

806- 338

Weight: 0.00
Comments
From Cody on Thu, Sep 27, 2007 at 23:22:22

Glad you are feeling better! You up for a run saturday? Maybe we can get the usual crew together again.

From Jon on Fri, Sep 28, 2007 at 01:21:24

Depends on time/place. I have frisbee ~9. But I am a bachelor right now, so am free other than that all day. Boring, actually.

From James on Sat, Sep 29, 2007 at 00:08:50

Jon,

Glad you are feeling better. I never caught if you are going down to St. George or not? Where is ATK from that sod farm?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

Frisbee- cold, rainy, and fun.  I was supposed to run with the guys earlier, but overslept.  I'm taking this whole post race recovery easier than I planned but certainly enjoying it.  But I'm starting up again next week- at least 30 miles.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 easy miles on the planet walk with the jogging stroller.  43:50

Omni- 357

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Ran with the jogging stroller to the end of planet walk and back, then met Cody.  Ran near Blackhawk then through Providence.  Easy pace.  I will get some speed tomorrow (my first since TOU) to make sure I am ready to help on Saturday.

Omni- 366

Weight: 0.00
Comments
From Lybi on Wed, Oct 03, 2007 at 10:06:47

There's a good Daddy! I think it is so much harder running with the stroller. Good job Mr. Green!

From Mik'L on Wed, Oct 03, 2007 at 11:17:11

Are you pacing on Saturday? How far?

From Jon on Wed, Oct 03, 2007 at 16:17:34

Yes, I am pacing Cody and whoever else may be around him. I'm trying to figure out the best place to meet them, but it will probably be between mile 18-20.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.003.000.000.000.007.00

Wanted to do a bit of speedwork today to get my legs ready for Saturday.  I ran to Merlin Olsen park, then did the TOU 5k course (19:04), then ran home.  6:09 pace for the fast stuff without trying too hard, so I should be ready.

Omni- 373

Weight: 0.00
Comments
From cody on Thu, Oct 04, 2007 at 09:57:32

You will be able to drop me without breaking a sweat. You are ready!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0011.000.000.000.0011.00

St. George marathon day.  First, I want to join the bloggers in thanking Clyde and Mik'L for the great blogger party last night.  It was fun to finally put some faces with some blogger names.

Day of the race- my marathon was TOU 3 weeks ago, I was just here to cheer and help.  I got dropped off at mile 16, ran to 17, then cheered on the first 30 or so runners.  When Cody showed up, I picked up with him and ran almost the whole way to the finish.  I have to say, it is much more enjoyable to run the last 9 miles of a marathon when you haven't done the first 17.  It was tons of fun to see all the bloggers at the finish line- many of them set PR's, some by 10-20 minutes.  Awesome.  Congrats especially to my previous pacers, Paul and Logan, for qualifying for the Olympic Trials.  It is well deserved and the result of many, many hours of hard work (or, in Paul's case, many, many hours of naps).  Nice job!

Elite- 286

Weight: 0.00
Comments
From Cody on Mon, Oct 08, 2007 at 10:53:16

Jon is the man!

From Bethany on Mon, Oct 08, 2007 at 13:13:26

Thanks for running with Cody! I fear he would have crossed the finish line with a few less "cookies" without you. Loved seeing you and your family.

From Jon on Mon, Oct 08, 2007 at 16:24:12

I was worried for a few miles that some of Cody's cookies might end up on me- I told him to share them the other directions. But he never did, and he ran awesome. Thanks for supporting him, Bethany- we can't do it without the wives' support.

From Brent on Mon, Oct 08, 2007 at 18:23:37

Jon, nice to meet you. Hey, you have such a great running group, what support and team work! Does your group have a name? It seems with all the great PRs, marathons, etc. that your group needs a special "handle". Big North, Low down Logan, Moose on the loose, etc.

From Michelle on Mon, Oct 08, 2007 at 20:43:02

Not that my opinion matters, but I like moose on the loose. They are very fast and something to be recconed(?Sp) with!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.001.000.000.000.007.00

I felt good today, hardly any soreness, which was good considering I just did a marathon on Saturday.  Oh, wait...  I only did part of the marathon.  That explains it.

2x planet walk with the jogging stroller.  The first 3.5 miles of the run were easy, then I unexpectedly got passed by a lady on rollerblades.  That was no good, so I decided to catch her.  She was moving pretty good- about 6:00 pace.  I chased her to the end, then back again, finally passing her right before the last bridge.  Mission accomplished.  Ran home, then did a 1 mile loop around Providence to make it 7 miles.

Omni- 380

Weight: 0.00
Comments
From Superfly on Mon, Oct 08, 2007 at 22:05:58

I'll bet your the fastest guy in Logan right now.

From Jon on Mon, Oct 08, 2007 at 22:27:18

I hadn't thought of that. Though I did think that this is my best shot to be at the top of the mileage board.

We really should have done that Logan vs St. George cross country race on Saturday afternoon

From James on Tue, Oct 09, 2007 at 00:03:05

I am all about the 2:30 barrier, but I might set some even higher goals too.

Good to see you again, even if it was only for a few minutes at a time.

From Cody on Tue, Oct 09, 2007 at 00:04:58

Jon almost got "chicked" and he is the fastest guy in Logan right now. Not a good day...

I hope you passed her then stopped quickly. I just love it when people do that.

From Bethany on Tue, Oct 09, 2007 at 11:26:47

Poor girl- no idea why this guy was chasing her down. Hope you werent dressed all in black and sneering (no reference to your TOU pic..:)

From marci on Tue, Oct 09, 2007 at 14:32:47

At least you had a jogging stroller, you probably looked less scary.

From Bethany on Tue, Oct 09, 2007 at 16:18:15

Or he is being reported for kidnapping as we speak....

From Jon on Tue, Oct 09, 2007 at 16:32:00

I think it is hard to look scary when you have a 1 year old happily babbling away in the stroller you are pushing...

From Michelle on Wed, Oct 10, 2007 at 23:31:10

When you say your wife did St. George a few years ago, do you mean marathon? Well then what is she waiting for? So she'll be in for Moab too right? And the Twilight series.... She's already one marathon ahead of most of us and we know that she has good taste in books soooo, I'll check out her blog tomorrow, sound good! Now, Bethany it's also hard to leave comments on your blog too, mostly because you don't have one!

From Jon on Wed, Oct 10, 2007 at 23:46:58

Marci doesn't have a blog yet. That is why you need to convince her to start. Yes, she did St. George marathon in 2005, and is enjoying Twilight series.

From marci on Thu, Oct 11, 2007 at 16:01:01

okay so maybe i did a marathon in my lifetime but don't ask my time!! and yes i am obsessed with the Twilight series...just started last week and am into the 3rd book. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

9 easy miles with the jogging stoller, around Blackhawk park and multiple loops on planet walk.  Had to keep stopping to get the gnats out of my eyes- annoying little things.  Better than mosquitos, though.

766- 395

Weight: 0.00
Comments
From Ruthie on Wed, Oct 10, 2007 at 23:59:01

I just wondered, what is this 'planet walk' thing? And that sucks about the gnats. But gnats in the eyes are a little less nasty than gnats in the mouth. And nose. Eew.

Thanks for the support, I'll do my best next week and we'll see what happens!

From Mik'L on Thu, Oct 11, 2007 at 13:16:31

Marci has run a marathon! Hello! She needs to be blogging! Us wives need to take over the blog! Tell her we are counting her in for the Moab half.

From Lybi on Thu, Oct 11, 2007 at 16:56:58

Ditto, Marci. But don't worry, we will all understand if you wait to start blogging until you've finished "New Moon". Shouldn't take long, anyway. I stayed up all night and read it. For some reason Sasha did not approve of that. He he!

Yes, you must start blogging and I hope hope hope you run the half with us! If not the half, there is also a 5 miler that morning. Some people will probably do that one. The important thing is that we are all in the same city for at least 24 hours so we can tell funny stories about our husbands. (He he.)

Oh, and hi Jon. 9 miles with the jogging stroller is A LOT--counts as a 14 miler in my book.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.003.007.00

Planet walk with the kid and stroller.  Easy.

Frisbee with the friends.  Fun.

Omni- 384

Weight: 0.00
Comments
From wheakory on Thu, Oct 11, 2007 at 22:02:08

Nice Run. I used to play on the Idaho State Ultimate Frisbee team. I enjoyed it.

This was for a year, but this was about 5 years ago. I still have a really nice Ultimate frisbee that I paid $20 for, and it's not getting any use.

How long have you played?

From Jon on Thu, Oct 11, 2007 at 22:18:31

I started in high school, so for about 12 years or so. I've been playing about 2-3 times per week ever since I moved to Logan in 2002. Sometimes 5 days a week, sometimes March through Thanksgiving. It's great.

From Michelle on Thu, Oct 11, 2007 at 22:23:19

Just checking to see if your wife has a blog yet? Also and how is the book going? Are you still on Twilight or have you moved on to New Moon? I love those books!!!!

From marci on Fri, Oct 12, 2007 at 00:10:57

Hey i am on the 3rd one..i can't put it down. Our poor daughter gets a little neglected at times. :)

From Jon on Fri, Oct 12, 2007 at 13:29:06

You are neglecting Kinley???

From Mik'L on Fri, Oct 12, 2007 at 15:13:01

Marci- Those books are addicting! Anything and anyone can get neglected when you are reading them. BTW, I'm not supposed to tell you but Jon is crazy!

From Jon on Fri, Oct 12, 2007 at 15:14:26

Hey, you weren't supposed to tell her that! What happened to the FRB vow of secrecy?

From marci on Fri, Oct 12, 2007 at 19:42:32

What he is crazy? i had no idea but it is all making sense now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Center street to Dry Canyon, then along deer fence trail.  Had to cut the run 2 miles short due to time constraints and 3 port-o-potty breaks.  7 min pace on the road, 7:30-8 on the hills. 

806- 345

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

Planned on a trail run in Logan but instead I am in Idaho Falls. So, I did my normal run- from the in-laws to Community park, 1 lap around for calibration (felt like 7:00 pace, watch said 6:58- dang, my internal calibration is accurate today!), over to the river, up to Fremont park with a brief detour to the weather station, then reverse home. About 12 miles. Started at 7:00 pace, gradually picked it up so mile 5 was 6:48, then mile 9 was 6:30. Maintained that pace until about 1/2 mile out, then slowed down on the last bit. Great weather (48 deg), good run.

It's not often I finish above Logan, Paul, Holt, and Clyde on the mileage board!  It's a sign of things to come... 

Omni- 396

Weight: 0.00
Comments
From jtshad on Mon, Oct 15, 2007 at 07:53:03

Sorry I missed you! I did not log on Friday so I did not see your note. Give me a call next time you are in town and we will hook up. I went out the opposite direction that morning (east on Sunnyside) for about 7M. Hope to catch you next time. Keep on running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

I spent a lot of time recently thinking about my running goals and have found a dilemma.  Read about it and post your comments on the discussion board (it's under training review requests).

Awesome, awesome run today!  8 miles up Green Canyon- and I set a new record for the run, which is even better since the run is now about 200-400 meters longer with the new singletrack.  Lots of bikers, walkers, and even 3 runners.  Ran up in 31:07 without going all out (up record is 30:30 on the old course), down in 22:18, which is a new down record.  Total time 53:25, new record on both old and new (longer) course.  That is just a hair under 4 miles in 22:18, including the last mile on rather technical singletrack in 5:35.  It was a bit muddy, which made it even funner.  And on the way down, I raced a car!  Granted, it was only a suburban with a family that wasn't trying too hard, but I raced a car, and I even took the longer route with both singletracks!  I was ahead most of the way thanks to a bumpy road that slowed him down, but he managed to catch me the last mile with all the technical singletrack plus the last uphill.  But he only got me by 5 seconds!

On another good note, the forest service put in a new bathroom at the top of Green Canyon by the parking lot.  I love it when my tax dollars go to a good purpose like that.  I already used it today.  Could life get any better?  I propose that it cannot!

Ascend- 187

Weight: 0.00
Comments
From Logan on Tue, Oct 16, 2007 at 10:03:10

You and your bathrooms!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 miles around Logan with the jogging stroller.  It is hard to push a jogging stroller up 800 E towards USU.

Omni- 406

Funny story from yesterday.  I was on my way to my run (wearing my TOU shirt) and stopped by the drive up window at Wells Fargo bank.  The conversation went like this:

Wells Fargo teller: Did you do the Top of Utah?

Me: Yeah

WF: What was your time?

Me: 2:39

WF: Hey, were you the top local finisher?

Me: Yeah

WF: *pause* You looked like you were about to die in your picture

Me:  I was

WF: The 2 guys behind you sure looked good

Me:  They were barely trying.  They both ran 20 minutes faster a few weeks later at St. George.

WF: Wow- did they qualify for their thing?

Me:  Yeah, they both qualified for the Olympic Trials

Moral of the story- if you are going to get your picture in the paper, smile.  I thought is was funny how the teller used almost my exact words about that picture- that I looked like I was about to die while Paul and Logan looked great.  So smile, raise your arms, whatever- just look happy that you finished your race!

Weight: 0.00
Comments
From Bethany on Tue, Oct 16, 2007 at 10:17:00

Yeah Jon. I cant believe you werent thinking about getting your picture taken at the finish line. Its not like you were occupied by anything else...:)

From James on Tue, Oct 16, 2007 at 16:41:21

State is tomorrow, and I am not sure when or what my next race will be. What about you?

From wheakory on Thu, Oct 18, 2007 at 04:41:29

Now that's funny, but you definitely earned that expression on that photo, and finished with an awesome time.

From Lybi on Thu, Oct 18, 2007 at 09:36:46

I think your expression was great! A picture tells a thousand words, right? In this case, people could see your phenomenal dedication and absolute pain--not to mention the probability that your toenails were all popping off. :)

I think it is so much more admirable to look miserable and get a FABULOUS time, than to look fresh and get a mediocre time (unless speaking of a super speedy person who selflessly paces a friend--which is just about the coolest thing I've ever heard).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I'll draw from Sasha's excuse sheet today and claim number 1 and 3.  But I was busy at 5 am (leaving for work) and didn't get home until 9 pm.  Can we add those to the top 10 excuses?

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.003.0011.00

Frisbee- perhaps my last game of the year :(   (whoops, put that on Fri- should be Thurs)

Evening run- ran from my house to the end of planetwalk (exactly 2 miles) in 14:00, then ran to Cody's house (about 2 miles) in 13:30.  Decided it is about 1.9 miles to Cody's.  Ran back to end of planetwalk in 13:10, then home in 13:30.  7.8 miles, 54:10.

766- 403 

Weight: 0.00
Comments
From Paul Petersen on Fri, Oct 19, 2007 at 09:15:07

Frisbee at 6AM? Don't you have work?

From Cody on Fri, Oct 19, 2007 at 09:51:34

what a slacker!

From Jon on Fri, Oct 19, 2007 at 12:37:58

Whoops, that was supposed to be on yesterdays...

I'm just dedicated to the game!

From marci on Fri, Oct 19, 2007 at 13:50:07

it would no surprise me on bit if you played at 6am every morning!

From marci on Fri, Oct 19, 2007 at 13:50:40

it would not surprise me one bit if you played at 6am every morning!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

Morning run with Cody.  Rather dark when we started at First Dam, up bonneville trail to Green Canyon.  Just light enough when we got to the singletrack.  Cold and rain/hail/sleet/snow.  Up to the top of Green Canyon road.  Nice run, nice and muddy just like I love it.  Good run up.  Coming down was a bit cold for a few miles with a very strong head wind, 35 deg, and hail.  It was nice to be able to commiserate with Cody.  It was real bad when at the same time we both started saying "Ouch, ouch" from the hail hitting us.  Much warmer at the finish with no wind.  Good 13 mile run, but not muddy enough and no blood drawn.  Maybe next time.

Ascend- 200

Weight: 0.00
Comments
From Stacy on Sat, Oct 20, 2007 at 13:10:48

Weather I do, but mud, not so much. That hail must have been much bigger than what I ran in on Wednesday.

From steve on Sat, Oct 20, 2007 at 13:35:34

Jon, you are one sick puppy. How could you think that was fun?

From steve on Sat, Oct 20, 2007 at 13:37:21

Gotta love the Cache Valley climate.

From Jon on Sat, Oct 20, 2007 at 13:57:56

Muddy trail runs are my favorite. Don't mind cold or snow, but wasn't particularly fond of the hail. Stacy, the hail wasn't very big but hurt due to the very strong winds.

From Bethany on Sat, Oct 20, 2007 at 14:16:37

I didnt love the mud Cody tracked in my house. He was covered head to toe and there was mud in the shower when I got in an hour later! Thanks for taking him all over tarnation.

Glad you enjoyed it though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Wanted to get a descent run today, so decided to do a classic run that I hadn't done in over 2 months since I was burned out on it. Ran from my house to the end of the canal and back, 8 miles. Started at 6:45 pace, then gradually picked up the pace the whole way until the last mile was 5:45. I guess it was somewhat of a tinman tempo/marathon pace/threshold run. Felt real good but I was definitely working fairly hard. Cool, nice running weather.  50:45, 6:20 avg for the whole run.

766- 411

Weight: 0.00
Comments
From laura on Tue, Oct 23, 2007 at 21:28:21

Looks like its time to add your wife's blog to your list of favorites, Jon!! She's doing great!

Great run, by the way.

From Jon on Tue, Oct 23, 2007 at 23:46:04

Good thinking- just added her.

From logan on Sun, Oct 28, 2007 at 19:49:09

we leave on thursday morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

No James, no Cody, no Paul, no Dan, no Logan, no Dave, no Ben.  All alone.  **sob**

Started at the 1 mile mark of Logan river trail, ran to just before Guinavah Malibu and back.  30 min up, 28:20 down.  Definitely getting cooler, so I have to get all the trail runs I can before my trip to Florida and winter.

Ascend- 208

Weight: 0.00
Comments
From Logan on Wed, Oct 24, 2007 at 14:05:08

Sorry to make you **sob**. I miss you too Jon! You need to mentally get ready for the Dam Run on the 3rd. James and Cody look ready to roll. They have that eye of the tiger look!

From Jon on Wed, Oct 24, 2007 at 14:29:12

Unfortunately I am going to be in Florida, otherwise I would be eager to whup both of them. I won't be back till after Thanksgiving.

From James on Wed, Oct 24, 2007 at 14:36:44

You are lucky you are going to Florida! Eye of the Tiger!!!

From jtshad on Thu, Oct 25, 2007 at 14:58:56

Enjoy the warm weather running. I don't envy you upon your return...from nice and warm to cold and crappy weather. Just the kind of motivation you need to put in those extra miles!

From marci on Mon, Oct 29, 2007 at 19:20:42

wow babe,

it has been a long time since you have written on the blog!! i am so dissappointed!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Beach run in Florida again today.  Thanks to the nearby tropical storm, it was the most windy run of my life- sustained wins above 30 mph with gusts up to 40.  Combined with rain that can only be described as stinging (it usually came sideways) and blowing sand, it was a heck of a run.  Ran into the wind first, crawling along.  Often had to look at my feet because the rain hurt my face so much.  Ran to the cape entrance, then turned around and ran 3.5 miles with the wind at my back.  Glorious.  Then, turned around and had 1.5 miles home into the wind.  Very painful.  It was a good thing no one else was on the beach cause I sure looked funny.  I started smiling and yelling at the wind and rain.  I said things like "Is this the best you can do", "Bring it on", "You can do better than this", and "I am Spartacus" (not sure why I kept saying that one.  I sang Home on the Range a few times and kept growling and roaring at the wind.  Thouroughly enjoyed myself despite the wind and rain blast.  Great fun.  And, I hardly had to breath since the wind shoved itself down my throat.  Fun run trying to beat mother nature today.

Omni- 417

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

My wife commented that I hadn't written on the blog in a while, so I figured I should get my page up and running again (get it?).

4 easy miles on the beach in a 20 mph wind.  Great temp.

Omni- 410

Weight: 0.00
Comments
From marci on Wed, Oct 31, 2007 at 12:23:02

you are just hilarious

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Beach run today.  By far the most windy run of my life- thanks to a tropical storm there are sustained wins of 30 mph and gusts up to 40.

Started my run into the wind, running 2 miles.  Thanks to the blowing sand and rain that can only be described as "stinging", it was rather painful.  And slow- the gusts would almost grind me to a halt.  I had to keep my head down at times since the rain and sand were blowing so hard in my face.  Turned around at the port entrance and ran 3.5 miles with the wind at my back.  Nice.  Made farmer blows real easy if you aimed right.

Final 1.5 miles were into the wind again.  It picked up even more with very painful rain.  It is a good thing no one else was on the beach because I started yelling at Mother Nature, challenging her to bring more at me.  I yelled things like, "Is this all you got?", "You can do better than this", and "Bring it on".  I constantly growled and roared at the wind.  Spit flew out of my mouth.  I sang "Home on the Range" and repeatedly yelled "I am Sparticus" (I don't know why I said that).  The wind shoved the air and rain down my mouth, and pelted my skin with sand.  I would not be stopped.  I loved every minute of it.  I challenged mother nature and would not back down.  Good run today.

Omni- 417

Weight: 0.00
Comments
From Mik'L on Tue, Oct 30, 2007 at 20:56:17

I'm sorry the Sox dominated the Rockies. No, actually I'm not sorry!

Why are you guys in Florida for a MONTH!?! Craziness!

From Cody on Tue, Oct 30, 2007 at 21:08:47

Welcome back to the blog you slacker!

From Bethany on Tue, Oct 30, 2007 at 22:54:46

This would have made a great YouTube clip. Marci, where is your video camera?

From Mik'L on Wed, Oct 31, 2007 at 10:34:16

A three week trip to Florida sounds nice to me! Especially for Marci (it sounds like she is there, right?)! Crazy run though. BTW, I guess you are still talking to me! haha

From Kim on Wed, Oct 31, 2007 at 10:52:16

Wow! You are the winner! I'm thinking Brent needs to be issuing some commando points here!

From marci on Wed, Oct 31, 2007 at 12:21:55

wow babe, way to take on the wind! i am excited to see you soon. Hopefully the stinging wind will be gone before i get there. see ya soon

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Multiple choice test today-

You know you are running in a strong tail wind when:

A)  You run more than 1 min/mile faster on the way home than on the way out while not working as hard

B)  The back of your legs get pelted with blowing sand hard enough that it hurts

C)  You pass gas while running and actually smell it

D)  All of the above

E)  A & B, and I don't want to think about C

Elite- 290

Weight: 0.00
Comments
From Adam RW on Wed, Oct 31, 2007 at 20:36:40

I'll have to go with E, don't want to think about it and don't want to experience it...

From marci on Fri, Nov 02, 2007 at 21:05:08

c

From James on Tue, Nov 06, 2007 at 22:21:37

Have you been running?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 miles on the beach with the wife and daughter in the jogging stroller.  At high tide.  In soft sand.  Rather hard to push a jogging stroller very fast in the sand.

Omni- 421

Weight: 0.00
Comments
From Bethany on Wed, Nov 07, 2007 at 12:20:12

I started to feel bad for you and then I realized that you were in the sand, on the beach...with your wife and Kinley...thanks for leaving out how warm it was..

From Paul Petersen on Wed, Nov 07, 2007 at 13:01:35

How did you fit your wife in the jogging stroller??

From Jon on Wed, Nov 07, 2007 at 13:45:45

Oh yeah, it was warm, Bethany.

Paul- it was tricky, but we made due. Actually, pushing it in the sand about slowed me down to Marci's speed, so it worked out well.

From Stacy on Wed, Nov 07, 2007 at 22:12:01

Jon-the jogging stroller slowed Marci down to my pace the last time we ran, too. It's the great equalizer.

From Lulu on Wed, Nov 07, 2007 at 22:36:20

Sand?!?! Good Lord, I have pushed my stroller on grass and though I was going to kill myself! I cannot imagine sand! You rock!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 miles on the beach, 48:12

Omni- 428

Weight: 0.00
Comments
From Bethany on Thu, Nov 08, 2007 at 23:58:24

Its going to be really hard for you guys to come back to Logan! Hope your work (vacation in Marci's case) is going well!

From Cody on Fri, Nov 09, 2007 at 09:52:59

Your package is arriving today (Friday)!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

3 miles on the beach with the wife and kid.  Nice weather.

By the way, I have a treadmill for sale, brand new.  See http://fastrunningblog.com/forum/index.php/topic,102.0.html for details.

Omni- 429

Weight: 0.00
Comments
From James on Sat, Nov 10, 2007 at 23:49:12

How did you win a treadmill?

From Jon on Sun, Nov 11, 2007 at 08:21:25

Top local finisher at TOU

From James on Tue, Nov 13, 2007 at 18:23:05

Why didn't Cody just buy yours?

From Jon on Thu, Nov 15, 2007 at 22:03:31

Cody wanted a nicer one. We discussed it, though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 miles on the beach with the kid and jogging stroller.  Last beach run :(

Omni- 433

Weight: 0.00
Comments
From Bethany on Fri, Nov 16, 2007 at 23:45:43

Someone alert the porta pots, Jon is comin home! (when are you guys comin back BTW?)

From Jon on Sat, Nov 17, 2007 at 09:31:06

I'll be in Logan on the 19th-20th, then back for good on the 26th.

From James on Sun, Nov 18, 2007 at 21:48:32

I will be in Logan on the 19th too. You better still be running!

From Adam RW on Fri, Nov 23, 2007 at 10:48:06

I hope you had a good Thanksgiving. The 6K race was fun. Looking forward to getting you back in town and keeping up with your training again. It is good to take some easy time during the winter.

I had seen the link on Paul's site about Devine. It is a bummer that that stuff has gone on. From what I can tell '07 has been ok so far and I'm hoping there won't be a hitch in '08. Believe me, Ogden is very tempting as it seems many of the bloggers are going to run that race. However, as we mentioned earlier the training on the course has been good benefit. So far the first half of the SLC course seems like a good chanllenge. I still haven't run the back half yet but I think if I can get a 2:35 on this course I should have no problem for a low or even sub 2:30 at St. George the following year...

From James on Sun, Nov 25, 2007 at 20:51:54

Time to update the blog! Are you back yet?

From James on Mon, Nov 26, 2007 at 15:58:24

Glad your back, let's hook up sometime.

From laura on Wed, Nov 28, 2007 at 22:08:10

Did you get my e-mail about your treadmill? I wasn't sure it went through. I was going to have to pass, anyway. It's a good deal, but a lot of driving to UT and I have 2 toddlers/infants. Thanks, though!

From marci on Thu, Nov 29, 2007 at 15:10:38

you are a slacker yourself!!

From Ruthie on Thu, Nov 29, 2007 at 18:55:34

The parents are still 'discussing.' I'm working on getting a straight answer out of one or the other ASAP. Go ahead and put it in the classifieds in the meantime, though - they might 'discuss' forever. Parents... tsk tsk.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Met Paul at the start of the river trail.  Ran to the end of the single track (just under 3 miles) in 3-4 inches of new snow.  Perfect winter trail running day!  Snow made for slow going (~9:00 min miles), but last mile on the way down was a bit quicker (7:30).  Great day for a run.  I had decided to start running full time again Dec 1, so it was nice to have some extra motivation in running with someone.

Ascend- 214

Weight: 0.00
Comments
From jtshad on Mon, Dec 03, 2007 at 10:22:01

About time you got back on the blog!

From marci on Mon, Dec 03, 2007 at 12:47:30

YOU ROCK!!! want to run today...well actually i don't know if you can keep up with me.

From Jon on Mon, Dec 03, 2007 at 13:47:03

Do you want to go running at 4:30, then I can go at 5:00?

From marci on Mon, Dec 03, 2007 at 15:08:29

i knew you were scared.

From Logan on Mon, Dec 03, 2007 at 16:35:16

It was down at Mt. Sac College in Walnut, California. It was fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Planetwalk- 4 dark, cold, icy miles.  Fun!  29 min.

Omni- 437

Weight: 0.00
Comments
From sarah on Mon, Dec 03, 2007 at 23:14:30

I still laugh every time I see your blog name. I actually used that line to cheer up my running partner in a race we did together on Thanksgiving.

From Bethany on Tue, Dec 04, 2007 at 12:36:48

Come on Jon, only four miles...really...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 miles around Logan and River Heights.  I wore a LED flasher I was recently given.  My wife told my daughter, "Look, dad has flash.  He looks silly."  I responded, "Would you rather have flash dad or flat dad?" 

766- 417

Weight: 0.00
Comments
From James on Wed, Dec 05, 2007 at 14:44:03

You should have thrown the green shorty shorts on over your pants, and that would have been flash!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Planetwalk- pretty fast pace.  First 2 miles in 13:42, second 2 miles in 12:50.  Felt good. 

My plan is to do ~35 miles this week and next week, bump it up ~10 miles per week for the next 2 weeks of December, then do 50-60 all through January.  That way I should be in ok shape when Striders starts.

Omni- 441

Weight: 0.00
Comments
From James on Wed, Dec 05, 2007 at 23:57:50

Hey- you, Paul, and Logan need to back me up once in a while on this whole deal with people recording runs like 10.01 miles and 3.435987654321 miles. We need to re-educate people on how to round numbers. Or they could do something like I do at times, and stop running when I hit 10 miles if that is what I am trying to run. Take a look at the mileage board if you don't believe how bad it is getting.

From Adam RW on Sun, Dec 09, 2007 at 16:41:38

Sounds like a good plan. I'm glad you are getting back into it. Similar to what I did but I started back in Sept. Now my plan is to be in the 70-80 Dec/Jan and see what Feb/March bring for me... I may try and make it up for one of the Striders races but I'm not 100% sure yet. I'll let you know as I'm looking forward to racing with you again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.000.003.50

Just under 3.5 miles with the wife and kid.  It was below freezing and dark, so we got some looks from people who obviously did not think we should have a kid in a jogging stroller when it is only 25 degrees outside.  Don't worry, the munchkin stayed toasty warm in her snow suit.

Omni- 444

 

Weight: 0.00
Comments
From Bethany on Sat, Dec 08, 2007 at 22:04:15

I want to say something sarcastic, but unfortunately I left my sarcasm in my other blog...

That is great you made it as a family. If you are going to be out in the cold and dark, you may as well do it altogether!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 miles in the dark with the kid and jogging stroller.  23 degrees.  Planetwalk and around the golf course.  Kid hardly made a peep.

Omni- 451

Weight: 0.00
Comments
From Bethany on Mon, Dec 10, 2007 at 22:42:49

We stopped by your place and marci said you were out with Kinley. (she had this relaxed glow about her for some reason...) we tried to spy you out on the way home, no luck. you must have been moving too fast for us to see you.

From James on Tue, Dec 11, 2007 at 00:10:32

That is because she was so scared!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Canal trail.  First 4 miles were brisk, 29:11.  Well, brisk for how much I have been running recently.  I was working pretty hard but felt good so wanted to pick it up a bit on the way back.  4 miles home were 27:36, including the last mile in 6:20.  Felt good to be able to run.

Apparently my gender is unknown, according to my blog.  I think I'll leave it that way.

Omni- 459

Weight: 0.00
Comments
From James on Wed, Dec 12, 2007 at 23:54:45

I am in the same boat!

From Adam RW on Thu, Dec 13, 2007 at 21:29:13

I think we should start a poll to guess ;')

From Jon on Thu, Dec 13, 2007 at 23:50:30

I hope it isn't that much of a mystery.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Ran at 6:30 pm.  It snowed a bit in Logan today, then warmed up above freezing.  After sunset, the wet roads froze.  Then it snowed a bit.  This made for a very, very slippery run.  Planetwalk and golf course (as much as I could on the grass for traction's sake).

766- 423

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Met Cody at the river trail.  Ran 2 miles up, 2 miles down in 31 min.  Great trail conditions, temp wasn't too cold.  Then I drove to 2nd dam and ran 2 more miles up on my own.  8 miles total.

806- 353

Weight: 0.00
Comments
From James on Sat, Dec 15, 2007 at 21:40:41

It was freezing when you are marching around USU campus for 20 minute in cap and gown! Good run today. Cody must be doing just fine if you ran that fast up the frozen river trail.

From Jon on Sat, Dec 15, 2007 at 21:42:23

Cody will be fine. Was your graduation today? Congrats.

From James on Sat, Dec 15, 2007 at 21:53:48

Yes it was, thanks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Good run today.  I ran around Providence a bit, then headed over to Providence canyon via Spring Creek Road.  I intended to run to Millville, but Providence canyon in the moonlight just looked like too much fun. 

I ran about 1 mile up the very snow-packed and somewhat icy Providence canyon (11 minutes for 1 mile- not too bad supposing it is almost 500 feet up in 1 mile, plus I was running on a slick surface in the dark).  Very pretty canyon and I could actually see quite well in the dark.  I'll definitely have to do it again this winter, though I may buy some yak-trax first.  Ran down via canyon road.  I found that mapmyrun.com now has topo and elevation calculations- they said I went up 1025 feet and down 1038 feet.  Hmm, guess I'm in the basement of my house now or something :)

9 miles total, 1:10:50.  Fun run, felt good.  Cold and dark.  Hopefully it snows a lot tomorrow- makes for funner runs, plus Christmas is coming!

Omni- 468

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

9 miles around Providence, Logan, and River Heights.  Found some good dirt trail spaces in and among the neighborhoods.

766- 432

Weight: 0.00
Comments
From James on Tue, Dec 18, 2007 at 21:49:32

Do you want to run sometime this week? I might come up to Logan, or you could come down here if Marci comes down to do Christmas stuff with Allie, or both.

From Bethany on Tue, Dec 18, 2007 at 23:32:29

Leave it to jon to scour the town for dirt. Nice run.

From James on Wed, Dec 19, 2007 at 00:35:53

Go to IF on Saturday! Let's email about a run.

From jtshad on Wed, Dec 19, 2007 at 09:17:54

Give me ring when you get to town and we definitely hook up for some runs. Travel safely.

From Cody on Wed, Dec 19, 2007 at 09:39:34

Uh, Jon, most people call that land FARMS. Careful that you don't run into any cows or step in any treasures.

From Jon on Wed, Dec 19, 2007 at 11:56:11

No, not FARMS. That is where James runs. I run in areas near the Logan river, far from FARMS. Only big creatures are the occasional deer.

From Logan on Wed, Dec 19, 2007 at 14:39:12

The gravel is all gone now due to the snow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Planned day off- didn't arrive home till ~10 pm.

Weight: 0.00
Comments
From Bethany on Thu, Dec 20, 2007 at 10:08:50

I like that "planned day off" I might have to use that as an excuse sometime.

From Marci on Thu, Dec 20, 2007 at 13:29:59

"Planned day off" hu? so when you kept telling me you need to get a few miles in you were just teasing. :) Thanks for hanging out with us all evening and taking a planned day off!

From Jon on Thu, Dec 20, 2007 at 13:38:25

Yeah, except what time in the evening was it that we got home from the activity? Late!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Met Paul at planetwalk- ran it once, then ran some on the golf course.  It was snowing and everything looked pink thanks to the lights relecting.  It is always very enjoyable and tranquil to run in new fallen snow.  Ran home with Paul, then back for more running on the golf course.  Pace ranged between 7-ish on the paved stuff to slower on the grass/snow. 

806- 362

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Skipped work today.  6 miles during the day (ah, glorious sunshine) on planetwalk.  Legs felt heavy and sluggish, but my pace was actually still decent.  Felt like 8 min miles, actually was ~7 min miles.

Omni- 474

Weight: 0.00
Comments
From James on Fri, Dec 21, 2007 at 16:01:38

Did you call in sick?

From Jon on Fri, Dec 21, 2007 at 16:03:03

Just took vacation days. I don't get sick days.

From James on Fri, Dec 21, 2007 at 16:04:39

You never take vacation days!

From Bethany on Sat, Dec 22, 2007 at 00:15:20

you deserved a vacation day. Good for you! (I bet your body needed the sunshine and vitamin D. Nothing worse than dark when you leave, dark when you get home...)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

15 degrees and snowing big flakes my whole run in Idaho Falls- 4 inches of new snow, and the roads were very slippery and snowpacked.  Ran a few miles around community park (7:02 pace), then ran to Tautphaus park.  Found someone had made a snowshoe track loop, so I followed that for 15 minutes.  Hard going in the new snow with crunchy snow underneath.  Then ran to the river and almost to the temple.  Ran home.  The way home was 7:20 pace.  Average for the run was around 7:15 pace. 

Elite- 302

Weight: 0.00
Comments
From Paul Petersen on Sat, Dec 22, 2007 at 16:22:50

Good mileage this week. Keep this up all winter, and you will have a spring, summer, and fall full of PR's.

From James on Sun, Dec 23, 2007 at 00:29:39

Yes, good job on the miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Supposed to run with jtshad today, but could not find my running gear last night despite looking for over an hour, plus crying kid didn't let me get to sleep till 3:30 am.  Sorry Jeff- hopefully we can hook up later this week. 

25 degrees, snowing very hard, and very windy (20-30 mph) here in Idaho Falls.  Perfect running weather.  Started off trying to chase my wife and her sister who were running to Wendy's (to buy a gift certificate, not to eat).  They had a 10 minute head start, plus I took a wrong turn that threw me off by a mile or so.  But, I caught up just before they got home, having found their tracks again.  I guess I was a hunter today.  Then ran to Community Park, did a mile (7:12), then home.  8 miles total.  Pace was good considering the stinging snow in my face (I need one of those face covers) and wind.  It was snowing and blowing so hard that my tracks at the park would almost be gone when I came around 5 minutes later.  I also found that if you run on hilly parks covered with 6 inches of snow, it is almost impossible to see hills and dips.  Great day for a run!  Came home soaking wet- I can wring out my fleece top.

Merry Christmas to Everyone!  It's a white one!

Elite- 310

Weight: 0.00
Comments
From jtshad on Mon, Dec 24, 2007 at 15:01:18

Glad you found your running stuff and got in a run. Merry Christmas. Let's hook up later this week. I will call you Wednesday to see what we can set up.

From Jon on Mon, Dec 24, 2007 at 15:04:31

Sounds good.

From James on Mon, Dec 24, 2007 at 18:04:09

I was in Logan today delivering gifts, but decided to eat yours since you aren't around!

From Jon on Mon, Dec 24, 2007 at 18:36:18

Edible gifts- just my kind. You could have left it on the porch- I'm sure it would have froze and still been good when we arrived home, assuming the cats didn't find it.

From James on Tue, Dec 25, 2007 at 20:10:12

I guess that is true, maybe you will get a New Years gift instead. Merry Christmas!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

11 pm on Christmas, still no run, but I wasn't going to miss it.  10 degrees out, 3 deg windchill, 8 inches of new snow from yesterday.  Christmas run!  I ran around neighborhoods looking at Christmas lights, including the appropriately named Candy Cane Lane.  There are few things more beautiful than new fallen snow on a bush with Christmas lights underneath, shining through.  I also sang Christmas songs to myself most of the run.  Love it.  Very peaceful and appropriate for Christmas.  The world was so still.  I didn't see another living soul for the first 20 minutes of my run, and only saw a handful of cars the whole time.  I think I may have just started a new tradition- Christmas night run.  I highly recommend it.

Elite- 315

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

11 miles on very slick roads, 11 deg with 5 deg windchill.  Community Park, then to the river with one loop on the greenbelt.  Roads were almost impossible to run on, with semi-packed snow that slipped on every pushoff.  The sidewalks were actually best, with most of them shoveled.  First mile was 7:25, then 7:15.  Last 3 miles in 20:11 (6:43 average, pretty darn good supposing the traction and cold).  1:20:11 for the run (7:17 average).  Good workout.

New shoes today- Adrenaline 11 

Weight: 0.00
Comments
From jtshad on Fri, Dec 28, 2007 at 11:28:42

Sorry I haven't got a chance to hook up with you this week, I have been sick as a dog with a bad cold. No work, no fun at home, just lying around feeling miseable. Kinda feel better today (Friday). Maybe a run on Saturday morning? Give me a call at home tonight.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

AM- Ran with the wife to Community Park, did just over 3 miles in the park (first 2 at 8 min pace, last at 7:30 pace- that was the fastest I could go due to very uneven and slippery surface) then home. Hard to run with any speed due to snow/ice.

10:30 PM- Figured out that the difference between me running 2000 miles this year versus not was doing a short run tonight. Since I needed a few more miles this week, I did it. Cold 4 miles in 31:00 on slick, snowy roads.

Elite- 321

Adrenaline- 15

Weight: 0.00
Comments
From marci on Fri, Dec 28, 2007 at 23:34:29

Hey, Thanks for running with me...it was lots of fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

Today was the hardest, slowest 13 mile run in my life. Did 1 mile warm up, then met up with Jeff Shadley and we ran the next 7 miles together. The roads were still slick so we ran on the sidewalk. However, it had snowed about 4 inches in the past day so they were no longer clear. We averaged around 9 minutes per mile due to the conditions. We were going slow enough that we could comfortably carry on a conversation, but were not slacking. I think we picked it up a bit to 8:30 pace for a few miles, but that was all. If it were a short run, I might have been able to run 7:30-8:00 pace, but not much faster. Conditions just didn't allow for it. Since it was a long run, I was happy with the slow pace. Jeff dropped off at mile 8 (thanks for the companionship, Jeff), and I did 5 more by myself. Just as he dropped off, the wind picked up enough so that it started cutting through my clothes and making the branches drop their snow on me. The wet also got through my fleece. And, I somehow ended up in a neighborhood that didn't plow sidewalks, so I was trudging through foot high snow.  All in all, the last 5 miles were less than enjoyable, and I was rather cold and tired by the time I finished.  But I got in the miles I wanted.  Hopefully this will be my slowest 13 miles ever.

Elite- 334

Weight: 0.00
Comments
From Cody on Sat, Dec 29, 2007 at 11:46:18

Should've brought the cross country skis instead...

From Jon on Sat, Dec 29, 2007 at 12:37:53

You ain't kidding.

From Jon on Sat, Dec 29, 2007 at 12:38:43

Maybe I'll have to rent your treadmill...

From Cody on Sat, Dec 29, 2007 at 13:18:30

Wow, I NEVER thought you would sink to that level...

From jtshad on Sat, Dec 29, 2007 at 14:02:59

Thanks for the run...sounds like I dropped off at just the right time. Good job getting in the full 13 miles, 2000 is in reach.

Let's shoot for Monday, would a 11am run at the river work for you?

From Adam RW on Sat, Dec 29, 2007 at 14:44:47

Look at it this way. It was good "cross-training" I'm sure your quads got a much better work out with lifting all that snow with each step!

From Jon on Sat, Dec 29, 2007 at 15:12:48

Cody- I was kidding... of course. I think.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Met Jeff near his work and ran about 6 miles with him.  Cold and windy- internet said the windchill was -7 deg F.  A bit cold running into the wind, but actually warm running the other way.  Ran between 7 to 7:15 pace.  Then, ran 3.99 miles by myself along the river (according the mapmyrun.com), giving me 10 for the day.  1:13:40. 

Ended up with just over 2000 miles for the year.  I'm pretty happy with this.  I imagine I will be between 2500 and 3000 in 2008.  Should be a good year.  I am certainly in a lot better shape right now than I was at this time last year, including weighing about 15-20 pounds less.  I'm looking forward to it.

Adrenaline- 25 

Weight: 0.00
Comments
From jtshad on Mon, Dec 31, 2007 at 15:34:52

Great job getting in the additional 4 miles on a cold day.

Thanks for the running companionship the past week...sorry we didn't hook up more often.

You are looking good for a solid 2008 running year.

Have a happy new year and drive home safely.

From Paul Petersen on Mon, Dec 31, 2007 at 15:36:45

Great job on hitting the "double-millenium"

From James on Mon, Dec 31, 2007 at 17:41:57

Good job on the miles! I was wondering how you only ended up with 2,000 miles though? I swear we started running about the same time and you ran more miles than I did every week. I thought you actually were around 2,500 miles for the year. Next year should be a good one for both of us.

Happy New Year!

From Logan on Mon, Dec 31, 2007 at 19:36:38

Great year and looking forward to seeing you in those green shorts in 2008!

From David on Tue, Jan 01, 2008 at 04:42:06

nice work, i remember like it was yesterday when we all got chubby in the winter and weren't really running until late Feb. this will be a good year, go after that 3k mark.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1758.75149.7027.4016.2048.752000.80
Weight: 0.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com