I'm retired from racing. Really.

Striders 5k

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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
2334.95182.20114.353.104.002638.60
XT Wings Miles: 47.00NB 767 Miles: 28.00NB 768 Miles: 36.00Adrenaline Miles: 44.50Tangent 2 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 miles around Idaho Falls.  Started at 7:15 pace, finished at 6:29 pace. 6:58 average.  Good way to start off the new year.  Aiming for 48-50 miles this week, then ~50 next week.  Cold outside, 4 deg windchill.

Happy New Year to everyone!

Elite- 340

Weight: 0.00
Comments
From James on Tue, Jan 01, 2008 at 18:45:25

Did you move to IF or what?! Good thing I didn't leave you any Christmas goodies, they would be petrified by now.

Maybe I won't let you beat me in mileage this year. Well, I take that back, you can beat me in mileage just not in any races!:)

From Stacy on Wed, Jan 02, 2008 at 21:10:22

I'm impressed by your ability to keep running in the cold. It's not much warmer here, but I can't bring myself to be outside for longer than it takes to walk to the car.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Omni- 483

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

Windy and icy.  I cannot at all recommend planet walk right now due to extremely icy conditions.

Omni- 491

Weight: 0.00
Comments
From Paul Petersen on Sat, Jan 05, 2008 at 11:03:39

I'll bet it's pure slush right now (Sat morning). There's about an inch of standing water on every hard surface right now.

From James on Sat, Jan 05, 2008 at 17:06:38

I actually could have run at 6:00pm last night, it just sounded late at the time. I stayed in Logan longer that I thought and ended up not running when I got home.

From Stacy on Sat, Jan 05, 2008 at 19:51:55

Planet Walk is icy. Duly noted. I think I would be lucky to make it out of our driveway (also extremely ice). Nice job getting the miles in despite the ice.

From James on Sat, Jan 05, 2008 at 22:57:30

Jon- If you are still dreaming of a white Christmas you have a very long wait!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 miles at 8 pm in Logan.  First 6 miles at 7:30 pace, then 2 at 6:45 pace, slowed a bit, then did 0.3 mile at 5 min pace just for fun, then a cool down.  Finished up 10 miles total in 1:13.

It's a good thing I don't have the sleep tracker on my blog- I have only had more than 5 hours of sleep once in the past 5 nights.  I am starting to feel a bit better from the bad cold I had for the past week or so, though I am still real stuffed up and a bit sluggish.  I'll be happy when it is gone.

Omni- 501 RETIRED!

Weight: 0.00
Comments
From Stacy on Tue, Jan 08, 2008 at 20:14:34

Wow! And you're still functioning on less than 5 hours of sleep a night. There's no way I could do that. I hope you're at least getting some lunch naps or something. Maybe commute naps? Any kind of nap will do.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 miles with the snow steadily falling and about 3 inches of new stuff already down.  Planetwalk is now runnable, with the fresh powder providing acceptable traction over the old ice (at least until the snow compacts and turns to ice again).  And, running with my cold in the cold cleared out my sinuses- I blew the biggest farmer blow of my life.  Awesome.

Adrenaline- 32

Weight: 0.00
Comments
From James on Tue, Jan 08, 2008 at 22:42:35

I see you got some new shoes, how do you like them? A take it a Farmer Blow is big one.

From James on Tue, Jan 08, 2008 at 22:57:05

I got messed up when I saw "Jon the Alabama Monster" on the blog, I thought it was you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

I finally got home from my day at about 9 pm.  I really really, really, really did not feel like going running in the dark, on very snowy and icy roads, in the single digit temperature (0 deg windchill).  I eventually put on an extra long sleeve shirt so at least I would stay warm (it's easier to go out in the cold if you know you will stay somewhat warm).  Did 6 miles at about 7:30 pace- not too bad supposing it was icy and dark and I really couldn't see where I was going (no moon).  I was glad I went, though, but I sure hope the running gods noticed my dedication tonight.  Especially that I gave up precious time with my wife and two kids.

806- 368

Weight: 0.00
Comments
From David on Thu, Jan 10, 2008 at 01:04:30

You're an animal, I went the way of the gym this winter and the Pacific NW can't compete with 0 windchill and ice. Remind me the dates of WBR. I'm doubtful because I have my eye on another 1/2 up here in June, but I may need the break out of here and I like that race.

From dutch on Thu, Jan 10, 2008 at 08:48:35

hey jon,

yeah--i'll reiterate David's comments. Good work, man. I got up this morning at 6, saw it was quite dark (but warm and lovely) and said "screw it...i'll go at lunch". I'm spoiled, to say the least.

Regarding WBR, I highly doubt I'd make it out there. In fact, I'll just go ahead and say "no". One Utah race per season is about all my budget can handle. You'll be in Moab, right?

From dutch on Thu, Jan 10, 2008 at 09:06:40

good grief--i wish i took the picture. i must have posted that when i was excited about the archery season. should probably change that back...

yeah, i'll be in logan several days surrounding the race and would love a run. plan on it!

From marci on Thu, Jan 10, 2008 at 14:06:54

wow-jon your blog name is awesome...i wonder who changed it to that. hum!

From Bethany on Thu, Jan 10, 2008 at 14:35:19

I was gonna say "that is a great blog name!" Good job marci. And congrats to both of you. The second kid is on the way! You wait, the fun is just starting....

From James on Thu, Jan 10, 2008 at 14:40:49

It is about time someone changed his blog name!

You are more dedicated to the sport than I am, I would have never went out. It is a good thing Marci loves you. Maybe that is why you spent the whole month of December with her family in IF, to make up for those 9 pm run?

From Jon on Thu, Jan 10, 2008 at 14:57:57

In the summer, I will sometimes have 10 or 11 pm runs. Though those are more enjoyable and warmer than the ones in the winter.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

From my house to the canal (7:45 pace), then along the very snowy canal (~9:30 pace), through the island, up cliffside, and home through River Heights.  8.5 miles in the dark, felt better than yesterday.  It would be nice to be able to run on dry, non-slippery roads sometime.  Running faster than 7:30 pace would be a lot easier.

Ascend- 222

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

Finally had time to run at 11 pm.  I have had runs this week at 8 pm, 7 pm, 9:30 pm, and 11 pm.  Not because I want to, but because that is the first opportunity.  Take what you can get, I guess.  Marci and I are getting ready to sell our house and buy a new one, so we have been meeting with realtors and looking at houses all week.  Stressful and very time consuming.

Anyways, easy 4.5 miles in the lightly falling snow.  Very little traffic- probably cause it is a snowy night in Logan at 11 pm.  Felt relaxed and good.  No watch, but felt around 7:30 pace.   It was a very warm 26 degrees out, probably the warmest run in a while.  Felt good to not be so cold.

Adrenaline- 36

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

Family in town but it's NFL playoffs week.  Plus Marci and I don't have a TV.  So what is a football fan to do???  For probably the first time in my life, I chose to not run outside on a pretty nice day (stiffing Cody in the process) and ran at the rec center on the treadmills instead.  The start of my run just happened to coincide with kickoff. I was able to watch all the way until 10 minutes left in the Packers-Seahawks game.  I was happy to see the Packers play great.  I would love to see a Packers-Colts Superbowl, with the Pack pulling it out.  I really don't want to see NE win it all.  The run was fine- definitely the longest and quickest treadmill run of my life.  First 8-10 miles at sub-7:30 pace.  Then I figured out that the slower I ran, the more I could watch, so I slowed down to 8:00 pace.  Did a 1/2 mile towards the end at 6:30 pace.  Felt pretty good, though I wanted a nap afterwards.  Considered running another 20 miles or so so I could watch the Jag-Pats game, but decided I better call it a day and not risk injury.

766- 447

Weight: 0.00
Comments
From josse on Sat, Jan 12, 2008 at 19:56:41

Wow no TV I'm jealous.

From James on Sat, Jan 12, 2008 at 21:16:40

Wow! 15 miles on a treadmill just to watch that game, I am not sure if I am impressed or not?:)

From Cody on Sat, Jan 12, 2008 at 22:27:41

Dude, just get a tv!

From Bethany on Sat, Jan 12, 2008 at 22:43:31

You should patent your method and market it to football fans that want to get in shape. "Jon's Watchers" So many points per game watched on the treadmill...Okay, that is lame.

From David on Sun, Jan 13, 2008 at 20:10:40

Part of my excuse for running a race in Mount Vernon was that all my buddies were getting together up there to watch the Hawks/Packers. It's not 15 miles on a treadmill, but same idea. You really should find a place where you can sit down to watch the Super Bowl though.

From Jon on Mon, Jan 14, 2008 at 00:04:23

Yeah, don't worry, I will be able to watch next weeks games and the Super Bowl from the comfort of a couch.

From marci on Mon, Jan 14, 2008 at 15:03:25

it is true that jon will get to watch football the next weeks, however we are traveling 2 hours both weeks. That is dedication!!!

From James on Mon, Jan 14, 2008 at 16:06:46

You could still come to the cabin that weekend!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No run today- I'm getting real tired of not getting home until 8 pm and then trying to get in 8+ miles in the dark and cold.  After very little sleep last week (4-5 hours/night), I was in bed by 9:30 tonight, asleep by 10.  Probably the earliest I have gone to bed in years.  Felt great.  Still plan to get in my 50 miles this week, though it will be a lot harder (especially since I have to paint a few rooms in the house tonight).  Slow and steady- I'm very carefully increasing my mileage so that I have about a month of 70-80 miles/week before Ogden, which should lead into a good summer.  I'm just looking forward to running in light and warmer weather.

Weight: 0.00
Comments
From Adam RW on Wed, Jan 16, 2008 at 08:45:25

I'll second that one. We need heat again. This single digit morning is not healthy. I just wish I could put up with the treadmill as well as you seem to. If I tried 26 in 2-days I would be limping the next month. I've found that anything over 8 miles on the treadmill causes bad things to happen to my legs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Treadmill again.  Didn't want to run in the breezy cold.  Wanted to get a bit of an increasing tempo.  First mile was ~7:10, then next 4 were 6:47 pace.  After a bathroom break, it was time to get to work.  Next 4 miles were at 6:28 pace, then did 3/4 mile at 6:00 pace, with final 1/4 mile at 5:00 pace.  Felt good, though I was definitely working by the end.  I had an industrial fan blowing right on me the whole time, so I stayed nice and cool.  Did 1 more mile cool down, which means I have done 26 miles on the treadmill between my last 2 runs.  I know that is a record for me.  Still not a fan of the treadmill, but it isn't so bad if there is a good game on and there is a big fan nearby.

Elite- 351

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

8:45 pm when I got to the rec center, and it closes at 9:30.  Did 4 quick miles on the treadmill (6:30 pace), then had to go to the indoor track.  13.5 laps per mile, with sharp turns.  Did ~6:45 pace after that for about 3 more miles, then did 1 more at home.  8 total.

Adrenaline- 44

Weight: 0.00
Comments
From jtshad on Thu, Jan 17, 2008 at 09:53:42

How did your appointment with the realtor go? Good guy? Did you ever call my mom for a reference?

Good luck on the house hunting!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 miles around River Heights and Logan at 7:15 pace.  First run before 7 pm in a long time- it actually was light until almost the end of the run!  It was great! 

766- 454

Weight: 0.00
Comments
From wheakory on Sat, Jan 19, 2008 at 04:35:14

Nice run Jon. Sometime work and other priorities make it hard for us to train at the time we want. I hope things slow down for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

Met Jeff in Idaho Falls for an early morning run. Temp was cold (~16 deg F) but not too bad, except when running into the wind (well, breeze). My hands are cold enough right now that typing is hard. Ran 1 mile to the park, did about 8 miles with Jeff on the roads, then added on 4 more winding around some parks and neighborhoods. Plus, I was able to check my Jon internal calibration against his Garmin- I felt like we were doing 7:35-7:40 miles, his watch had us at 7:36 average. Dead on. Seemed to get colder once I dropped Jeff off, but I'm sure it was because I didn't have anyone to talk with anymore so my body starting finding other things to pay attention to, er, to which to pay attention.

Thanks for the run, Jeff, and keep up the good work.

I wanted 50 miles this week, but ended up with 40 in 4 days.  Hopefully my life will calm down a bit soon so I can have more time to run.  55 miles for the next 2 weeks.

766- 467

Weight: 0.00
Comments
From James on Sun, Jan 20, 2008 at 21:42:18

47 miles for me in 4 days, so you are already failing at your goal of beating me at everything. Beating me at anything might be a stretch too!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Sometimes I have to question my sanity.  Today was one of those days.  Met Cody at ~6:30 pm for a run.  The temp was -2 deg, windchill was -13 deg F.  Cold.  Did his young ward 10 mile loop.  7:01 average for the whole thing.  Good run, and it was nice to have company.  First run with anyone from Logan in a month.

806- 378

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

I gave blood at lunch today, so knew I wouldn't be up for much of a workout.  Only had ~30 minutes, so I ran planetwalk plus a bit for 4.5 miles.  4 degrees when I started, and that was when it was still light.  Gonna be cold tonight.  No time, but I did glance at my watch for a 7:15 split for mile 2.  I was lightheaded by the end a bit, so hopefully my blood comes back fast for a long run tomorrow.

766- 471

Weight: 0.00
Comments
From James on Thu, Jan 24, 2008 at 14:51:45

Do those pants fit?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

Ran 3 miles, then met Cody at his house. Did his 5 mile route (7:20 avg), then ran 4 more miles by myself. It was noticeably colder once the sun went down- I had ice/frost on the inside of my jacket sleeves by the time I got home. Still felt rather fatigued from giving blood yesterday.

Adrenaline- 56

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

9 miles.  Felt kind of... blah.  No energy, but did it ~68-69 minutes.

766- 480

Weight: 0.00
Comments
From marci on Fri, Jan 25, 2008 at 23:21:19

That is what it feels like to be pregnant except it is everyday...even ask stacy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

Relavite heat wave- 23 degrees.  And sunny, which I am definitely not used to.  Ran to Cody's house, then ran 12 miles with him mostly on the TOU course.  Saw Paul and Stacy.  Averaged ~7:00 pace on the way out.  I was rather tired by the turnaround.  Felt better on the way coming back.  I was definitely more tired than Cody yet I spent the whole time blabbing and he spent the whole time wishing I would be quiet.  We slowed down a bit on the way back, but then Cody pulled a Sasha and gradually picked up the pace on me until we were sub-6:50 pace.  Dropped him off and ran home plus a bit more to get me to 15 miles.  Tired by the end.  7:04 average for the 12 miles with Cody, slower without.  1:54 for the whole run.

Adrenaline- 71

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

3 miles in 20:35, then potty break, then 3 miles in 19:40, then 3 miles in 21:20, then 1 mile (well, about .8 mile) in 5:13.  Felt real good.

766- 490 (only 1 more run!)

Weight: 0.00
Comments
From McKinley on Tue, Jan 29, 2008 at 10:04:00

Dada...i think we should name my little sister Hadley! (mom did NOt put me up to this)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Ran to Cody's house, then did a 6 mile landfill loop with him.  Then ran home.  Decided that I might as well add a few more minutes to make it 10 miles even since I was so close.  1:15:22.  Heat spell is definitely over- it was about 20 degrees and rather windy, with some snow by the end.  I was very cold by the time I finished.  Jackets are good to block the wind, but enough sweat builds up after about an hour that they become rather cold. 

Adrenaline- 81

Weight: 0.00
Comments
From Adam RW on Tue, Jan 29, 2008 at 22:03:35

It looks like you are sticking to plan. Have you solidified your decision to run Ogden? or is another spring marathon attracted your attention? I'm psyched with my training lately and just look forward to getting out there and giving sub-2:40 a go again. Hope to run into sometime soon. Any chance of you coming down for one of the remaining SLCTC runs?

From Bethany on Tue, Jan 29, 2008 at 23:13:20

You ran the 6 mile landfill loop with home? Short for hombre?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Multiple laps on planet walk.  Probably closer to 7.5 miles than 7, but I'll round down.  7:05-7:15 average pace.

766- 497

Weight: 0.00
Comments
From marci on Thu, Jan 31, 2008 at 14:55:30

wow-you are good..i normal round up!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Girl's night out, so I had the kid.  I went to the rec center in hopes I could find some way to still get a decent workout in.  At first I tried doing laps around the indoor track, but everytime I disappeared around the corner, McKinley started screaming bloody murder.  No go.  So, after a few other tries, I finally went to the racquetball court.  And ran back and forth.  And back and forth.  And back and forth.  After a while, I figured the munchkin had figured out what I was doing, so we went back to the indoor track.  I proceeded to run while Kinley wandered around, though she really didn't get in people's way too much (mainly cause there were very few people).  The track has 13.5 laps per mile, and I ran on it for over an hour.  I don't even want to think about how many laps that was.  Must be a new record.

9 miles I think, but I wasn't counting laps, 1:07:36

Elite- 360

Weight: 0.00
Comments
From Cody on Thu, Jan 31, 2008 at 23:19:13

Very creative!

From Jon on Thu, Jan 31, 2008 at 23:20:21

It isn't as bad as running alone if you are constantly looking out for your kid.

From Cody on Thu, Jan 31, 2008 at 23:21:12

Did you teach her "Stranger Danger"?

From David on Fri, Feb 01, 2008 at 01:17:09

So THAT's what I need to make 16 laps per mile at the Y even sound reasonable. Somehow passing the two old guys walking out there in the morning hasn't convinced me.

From marci on Fri, Feb 01, 2008 at 12:51:30

Now that is a dedicated father and runner!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Twice on planet walk.

766- 503 Retired!!! 

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

Morning run, low teens temp but actually didn't feel to bad.  Ran to planet walk, met Cody there, did Young's Ward loop, plus a bit, then home.  13 miles in all, 1:32:13, which works out to about 7:05 pace.  Some miles in the middle were as fast at 6:45 pace.  Felt good. 

One of the topics Cody and I discussed was the shape we are in this year versus last year.  I am in a lot better shape than this time last year, plus a lot thinner (20-25 lbs).  Last Jan and Feb combined I estimated I did about 115 miles, with almost all of it in February (I wasn't on the blog till end of Feb) and did 184 miles in March.  I did 199.5 miles in Jan this year, and Feb should be 220-230, with 270 or so in March.  Last year I didn't hit 270 till July.  I will continue slowly building up mileage to avoid injury and am looking forward to a great yeat.

Adrenaline- 94

Weight: 0.00
Comments
From Mike Warren on Sat, Feb 02, 2008 at 14:23:40

Awesome! Nice job on the miles and the weight! What a great year ahead for you, will be fun to watch!

From Adam RW on Sat, Feb 02, 2008 at 15:08:01

Awesome about the difference in mileage a good sign of things to come. Do I hear a sub-2:35 or sub-2:30 at Ogden?

From jtshad on Sat, Feb 02, 2008 at 15:52:09

Good job on the training. Yes, this will be a good year for you...especially with the new family addition. Looking forward to seeing you smoke Ogden this year.

I too have drastically increased my mileage and fitness from last year. In 07, I did 160 miles in Jan, this year 292 miles. I am just getting tired of the TM but at least I am getting in some OK speedwork.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Giants won!  It's a great day!

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

Planet walk, then to my new house, then planet walk 1.5 times, then home.  Lightly falling snow, kinda slick roads.  10 miles, 1:15:23.

Adrenaline- 104

Weight: 0.00
Comments
From Cody on Tue, Feb 05, 2008 at 09:55:30

Wait, did your current house sell then? Did you get an offer?

From jtshad on Tue, Feb 05, 2008 at 09:59:00

Yeah, new house? What's the scope...this is a lot faster movement than we we ran together a few weeks ago.

From Jon on Tue, Feb 05, 2008 at 11:20:36

We have a contract on a new house near Cody's, but it is contingent on our current house selling (which has not happened yet). So I'm calling it our new house, but nothing is official until our house sells.

From jtshad on Tue, Feb 05, 2008 at 11:24:37

I thought you didn't want to get caught up in the process of looking every week end? Now, get ready for some extra stress...especially from your wife during this "contigent" timeframe. How long is your contract for the contingency?

From Jon on Tue, Feb 05, 2008 at 11:28:55

We didn't look much. The contingency is till mid-March, but if it doesn't sell by then we will either ask to extend or just let it go. We like the house, but there are plenty more out there if we don't get this one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

Ran to Cody's house, did a 5 mile loop route with him, back to his house, then to my house plus a hair more.  8.5 miles, 1:01:20.  Felt good.

Adrenaline- 112

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

I finally put my real goals for 2008.  I'm treating the winter series as training only (i.e. no speedwork to try and PR at 5k), with an emphasis on Ogden marathon, St. George marathon, and especially my 3 trail races.  Should be a great year. 

6 miles around Providence, Millville, Logan at 7:15 avg pace.  Actually about 6.25 miles, I think, but I'll round down this time.

Elite- 366

Weight: 0.00
Comments
From Cody on Wed, Feb 06, 2008 at 13:42:21

No Freedom run 15K? Whimp! Good luck at the Striders 5K. It is tough to pr there..

From Jon on Wed, Feb 06, 2008 at 13:56:23

No, I'll save my money rather than limp down the road after the Logan Peak race. Plus, I specifically noted that I'm not trying to PR at Striders.

From Cody on Wed, Feb 06, 2008 at 13:59:23

I misunderstood then. I thought you meant you WERE trying to PR.

I limped just fine after Logan Peak last year...whimp!

From James on Wed, Feb 06, 2008 at 15:30:38

Yeah whimp!

From James on Wed, Feb 06, 2008 at 15:31:09

Did you ever get those pants?

From Jon on Wed, Feb 06, 2008 at 16:03:18

Ok, you come do both races!

Yeah, but didn't try them on yet. Just wondering, what are they for (i.e. very cold weather, etc)?

From Paul Petersen on Wed, Feb 06, 2008 at 23:43:58

The Striders 5K is PR-impossible anyway. The only race really worth going after a PR is the Half. The others are just there to make you tough.

From Jon on Wed, Feb 06, 2008 at 23:50:01

That's what Cody said- very hilly runs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

Indoor day.  I wanted a good workout, but couldn't decide between hills and tempo, so I did both.  Did 2 miles warm up at 7:30 pace, then did 4 tinman tempo miles (6:30 pace).  Next, I slowed down to 7:30 pace again but started increasing the incline on the treadmill 0.5 degrees every minute.  After 15 minutes I was up to 7.5 deg and working hard.  I then quickly bumped it up to 10, then 15 just for fun.  Could barely do it.  Lowered back to 10 degree incline and slowed the pace to 10 min miles.  Did this for a bit.  Then lowered down to 5 percent and sped up to 7:30 pace.  Then did a bit more at 2 percent.  Once I got back down to 0 incline, I had 1 mile left.  I did the first half at 6:00 pace and the second half at 5:00 pace (I felt like jtshad).  Might have done a bit more but I wanted dinner (it was after 8 pm) and the treadmill got very wobbly above 10 mph.  Felt good overall- and I got in a good workout, too.

Adrenaline- 122

Weight: 0.00
Comments
From jtshad on Fri, Feb 08, 2008 at 10:19:12

Way to hit that 12mph mark...but you did it after running at a 15% incline! Those trail races won't be a challenge at all this summer if you keep this up! Nice run.

Any showings on your house? How is your wife feeling?

From Jon on Fri, Feb 08, 2008 at 11:14:12

Yeah, but I didn't even do a minute at 15% incline.

Yes, a few showings, but not as much as we would like (of course). Wife is good, though her belly is definitely growing. It's harder to be pregnant when you are chasing an 18 month old around.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Easy day, twice on planet walk plus McDonalds to get a redbox.

Elite- 372

Weight: 0.00
Comments
From James on Fri, Feb 08, 2008 at 21:52:37

What did you get?

From dutch on Fri, Feb 08, 2008 at 21:59:02

redbox late fees have cost me more than i would like to admit. never again...

From Jon on Fri, Feb 08, 2008 at 22:01:00

I use redbox codes for free rental and usually return on time, so they rarely cost me a penny.

Should I be worried that you, me, and James are all on the blog at the exact same time on a Friday night?

From James on Fri, Feb 08, 2008 at 22:05:40

Paul was too, at least for a while. Kind of like old times, eh.

From Jon on Fri, Feb 08, 2008 at 22:06:08

We're all running nerds.

From James on Fri, Feb 08, 2008 at 22:21:36

No, you guys are nerds. I just have been deprived for a few weeks and miss your nerdiness. Are you coming next weekend?

From Jon on Fri, Feb 08, 2008 at 22:47:34

We're planning on it, if you are still going.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

Time for the long run.  I kept hoping the sun would come out, but it was overcast all day so I didn't wear shorts.  Temp was about 35-38 degrees, meaning that the roads were extremely slushy and my shoes and socks were wet the whole time, with cold toes.

My legs felt sluggish right from the start and never improved, which was worrisome since I had planned a hilly run.  I ran to the end of planet walk (2 miles in 14 min, though it felt more like 8:00 pace- I guess it's a good sign when you are running a lot faster than you think you are).  Then I ran 1700 S to Highway 238 in Providence.  I ran south till it stops in Millville, then I turned left and ran up that road until it stops near Millville canyon.  Turned left again and ran up to the Providence bench.  Turned east and ran all the way up to the top houses, then wound my way to the mouth of Providence canyon.  Ran .85 miles up the canyon (very muddy and slushy/snowy, with 9% avg grade).  Ran down the canyon, then down Springcreek Road to 200 E in Providence.  Turned right up Center street.  Yes, I was glutton for punishment.  Ran up Center Street to the top- it is a steady climb, getting very steep at the top (14% grade for the last .25 mile- ouch!  This was 13 miles into my run and made my treadmill workout Thursday look easy).   Looped my way down from the top then ran home.  Total run was exactly 15 miles, 1:51:25.  I am pretty darn happy with my run supposing my legs never felt good and that I ran up 1100 vertical feet in the last 9 miles, with some of it very steep.

Adrenaline- 137

Weight: 0.00
Comments
From James on Sat, Feb 09, 2008 at 20:03:18

Jon- As I recall, the last 10k we raced I was the one who came out on top. I whupped you two out three times last year!:)

Are you still on for next weekend? I'll call you this weekend about it.

Nice run today!

From Jon on Sat, Feb 09, 2008 at 20:21:37

Yes, you beat me 2 out of 3. But if you add up the times, I actually beat you by more than 30 seconds cumulative!

Yeah, we are still planning on it.

From James on Sat, Feb 09, 2008 at 20:31:30

It would have been 30 seconds exactly, good math and memory. But since it wasn't a series, and considering I had a bad race at TOU half and came close to being both chicked, Codyed, and dropping out, I still came out 2/3 over you. :)

From David on Sun, Feb 10, 2008 at 02:40:51

Would you guys just wrestle and get it over with?

Hey, nice run on those hills. I like that route out through Millville, but not if Center Street is tacked onto the end. Will you be in town the week after Moab? I'm coming up to visit and would like to get a few runs in with you.

From Jon on Sun, Feb 10, 2008 at 12:10:17

Yeah, I don't have any plans to go anywhere.

From cody on Mon, Feb 11, 2008 at 21:14:10

I didn't know it was so awful to be "Codyed". I had better slow down so fewer people have to suffer....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.500.000.000.000.0013.50

Ran 3.5 miles winding my way to Cody's house.  We ran the Providence Hills loop, average effort.  On the way back, I had to take an emergency bathroom stop.  Fortunately (very, very fortunately), we were within 1/4 mile of my house, so I stopped while Cody ran home.  3 pounds later, I changed shirts (it is actually very nice to be able to change to a dry shirt halfway through on a chilly evening) and ran the TOU course to just past mile 23 to give me 3.25 miles more.  TOU mile was 7:30 on the way out (slight uphill and icy), 7:07 on the way back.  Mapmyrun.com says the run was 13.57 miles, so I'll go with that.  ~7:10 avg pace.

Elite- 385

Weight: 0.00
Comments
From jtshad on Tue, Feb 12, 2008 at 11:50:16

Nice run...way to get in the mileage.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Only had time for 10 miles between the blizzard and having to hurry home to watch McKinley while Marci played church basketball.  70 minutes or so.

Elite- 395

Weight: 0.00
Comments
From marci on Thu, Feb 14, 2008 at 00:51:15

thanks for taking Kinley and cheering me on. I like you!

From steve ashbaker on Fri, Feb 15, 2008 at 19:54:01

Yeah I know, bad miscommunication on the relay somehow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Easy 6 miles, naked (no time).

Elite- 401

Weight: 0.00
Comments
From Brent on Sun, Feb 17, 2008 at 22:42:47

Jon, thanks for the comment on goals. Your right on, I was too caught up in one race. My real goals are Odgen, St. George and the half marathons this summer. I had planned on using these races and hard workouts, regardless of time.

Time to focus. Stay Kool, B of BS Rools out

Race: Striders 5k (3.1 Miles) 00:17:56, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.900.000.003.100.0010.00

Striders 5k.  Not sure what to expect at this race, but I was excited.  Race temp was somewhere between 15-20 deg F, with a slight breeze that put the wind chill in single digits or low teens.  Drove with Cody and ran the course for warm up.  Looked like a great course- very hilly, which plays to my strengths.  Met Chad and Andy at the start, as well as Walter.  Only other fast runner I knew was Tim Wight.  Not as many runners as last year.

Started off at a good pace, with the first mile in 5:59.  Probably slower than it should have been.  There was a group of 6 of us at the one mile mark, though we were spread out over about 10-20 meters.  I didn't push it much up the uphill- decent pace, but not borderline anaerobic or anything like that.  Hit the top of the hills at mile 1.5 in 6th place, then came the downhill.  I quicly picked up the pace and found myself running in 1st place, though I still didn't feel like I was working too hard.  There was another good hill up to mile 2.  It was the first time I felt like I was actually in a race and moving at a decent pace, though Chad passed me around here.  Mile 2 was 6:00 even.  Then there was another downhill, flat, gradual down, then gradual up.  At this point, Ben (the eventual winner) went flying by Chad and myself, getting a 10 m lead in just a few seconds.  Chad caught him and I was about 5 -10 meters back.  I almost caught them on the last downhill, then we turned a corner and had a gradual up followed by a steady uphill to the finish.  Mile 3 was 5:24 but felt pretty good.  I started a kick with .1 mile to go and caught Chad, but then he started his kick and left me in his dust.  Ben came in first, then Chad, then me, with Cody a few seconds behind.

Overall, I am very happy with the results of the race.  I felt great and could probably take off 15-30 seconds if I were to race it again tomorrow.  It was my first race under 9 miles in years, so I underestimated the pace I could have held.  I didn't push hard at all on the uphill and only pushed a bit on the downhills.  I plan to have a faster pace at the 10k.  It gets me excited for this whole race season.  Plus, I don't really feel like I am in shape but I am almost exactly 1 minute over my PR on a course that everyone agrees is 1 minute slower than a flat 5k.  I don't have plans to do another 5k this year, but I imagine I could set a PR pretty easily if I wanted.

Congrats to bloggers- places 2-4, plus Andy just behind!  Good job to all!

Tangent- 101

Weight: 0.00
Comments
From Brent on Sat, Feb 16, 2008 at 14:42:35

Jon, congrads, very tough course, your leg strength up those hills, wow. Likely seen you warming up with Cody. Darn amazing to us normal runners, running that time on such a tough course. Great year for you ahead. Top FRB runners really don't need commando points, but, you would get a bunch today.

Stay Kool, Run hard and faster

B of BS Rools out

From MichelleL on Sat, Feb 16, 2008 at 15:06:37

Great job on your race today. I think 5k's are a strange race, now that my focus is a marathon. It's hard to put your body into the "this hurts so much" place by the mile 1 marker, which is about where it should start hurting. It wouldn't surprise me to have you hit your 10k in a faster pace.

From Sasha Pachev on Sat, Feb 16, 2008 at 16:29:15

Great run. Worth a sub-17:00 in Draper Days on a good day.

From Cody on Sat, Feb 16, 2008 at 21:18:33

Good Job Jon. A very smart race. Way to use the hills to your advantage. You are in better shape than you think. It should be a great year for you.

From jtshad on Sun, Feb 17, 2008 at 09:21:35

Great race, Jon, you are running very strong.

From Lybi on Sun, Feb 17, 2008 at 14:55:10

Great job, Jon! So were you wearing your rockin' green shorts? It was pretty cold, so I'm thinking not! Congratulations and way to do the blog proud.

From Jon on Sun, Feb 17, 2008 at 21:41:01

Lybi- I had my green shorts in the car, but was wearing my black shorts. Was planning on tights, but changed at the last minute. Green shorts at the next race!

From Adam RW on Sun, Feb 17, 2008 at 22:01:59

Sounds like a real race. It is fun to go neck and neck like that to get pushed...

From Paul Petersen on Mon, Feb 18, 2008 at 10:33:51

Once again nice job. Of course I talked to you during weekend, but figured I'd add to your comment total.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

Ended up not going to work today.  Slept in, then went running at 11 am.  Temp was low teens, but the sun was shining and it felt SOOOOOO good and SOOOOO warm.  In my opinion, 15 deg with the sun shining is tons warmer than 25 degrees in the evening after sunset.

11 am- ran TOU course till Center and Main (Miles 22 and 23 were both 7:11 miles), took a bathroom break, ran to the Boulevard, ran the canal (slowed to 7:30 pace due to running on snow), then went just past 1st Dam to the Hydro park.  Turn around and ran home, picking up the pace for the last 4 miles (3rd to last mile was a 6:40, last mile was 6:25).  12 miles total, 1:26:00.  Felt good.  No soreness from Saturday.

5 pm- ran to Paul's house via 300 W to meet him, then looped through River Heights to Planet Fitness.  Dropped Paul off and ran home.  Very easy :)  not often I can say that about a run with Paul.  4.9 miles per mapmyrun.com, 38:10.

Running twice today made me wish I didn't have a job and could just run- it would be SOOOOOOOOOOOOOOOOOOOOOOOOO much easier to run good miles, including 100+ mpw, if I could do 2 runs per day like this.  Plus I could sleep a lot more.  Where do I sign up?

806- 390

Elite- 406

Weight: 0.00
Comments
From Paul Petersen on Mon, Feb 18, 2008 at 15:20:07

Do you want to run a few miles with me at 5:30PM or so?

From Jon on Mon, Feb 18, 2008 at 16:43:07

Sure. Do you want me to meet you at your house? 5:30?

From Paul Petersen on Mon, Feb 18, 2008 at 16:47:39

Yeah, 5:30 at my house is good. Basically I just plan to run through River Heights and then down to the gym to finish my workout. You should be able to get 5-6 miles out of pretty easy if you start and finish at your house. Hope you don't mind 9-minute pace.

From Jon on Mon, Feb 18, 2008 at 22:21:07

In Decatur I'm usually out on the roads around my house. It is moderately hilly in the rural areas south of where I live. A majority of my racing is done in Huntsville both road and trail. Monte Sano has two well run ultras, one in Nov and one in Jan. Check out www.hunstvilletrackclub.org. Next time you're in Decatur/Huntsville let me know. I'm not quite up to your speed yet but in another month or so I will be

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Ran to Cody's house, then ran with him to Paul's house and around Logan.  Did the last 2 miles on Cody's treadmill.  7:00-7:30 pace.  It's nice to already have more than 25 miles this week- more than half my total from last week (I don't want to talk about it).

Adrenaline- 146

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

4 easy miles around Providence and River Heights.  ~7:15 pace.

Elite- 410

Weight: 0.00
Comments
From Brent on Thu, Feb 21, 2008 at 15:13:55

Jon, there are too many WOWs to mention, I think biffing more than once on the ice also gives you "Super Warrior of Winter" status. So, you are a WOW, but not sure of your super status. Some comic relief also helps. Difficult to just logs, miles, splits, fartlek stuff each day.

Stay Kool, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Ran to Cody's house, then did 5 mile route with him.  Both of us bit it on the bridge at Planet Walk.  He slipped a bit and gently touched his hand to the ground.  I flew sideways and landed hard on both hands and both knees.  Winner: Cody.  First time I have fallen like that in a long, long time.  I even took some skin off my knees even with my pants on.  Then ran home.  9 miles even in 62 min.

Adrenaline- 155

Weight: 0.00
Comments
From Cody on Thu, Feb 21, 2008 at 23:21:29

Sorry I was laughing at you the whole time....

From Jon on Fri, Feb 22, 2008 at 02:20:58

No worries, I deserved it after that wipe out.

From jtshad on Fri, Feb 22, 2008 at 10:14:17

And I quote: "Watch out for that ice!" I pulled a move more like Cody's, so you take the cake...be careful.

From Jon on Fri, Feb 22, 2008 at 10:45:45

Guess I jinxed myself...

From Brent on Fri, Feb 22, 2008 at 20:55:47

Jon, you didn't want to be a super WOW that bad did you?

Be careful out there.

Stay Kool, and on your feet, B of BS Rools out

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

2x planet walk, easy-medium pace.  6 miles, 42:00.

Elite- 416

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.500.000.000.000.0017.50

Met Cody at planet walk.  Nice and warm, with the sun out for some of the run (~35 deg)!!!  Ran into North Logan, up and down lots of hills, up to Green Canyon, ran the snowpacked Shoreline Trail (lots of fun on the big downhills!), then canal trail and home to Cody's house.  Then I ran home but added 2 more minutes to get up to 17.5 miles.  Good pace (sub-7:00 on flats) but avg pace was 7:30 overall thanks to all the hills and snow (2:11:04 total).  Felt good but legs were definitely tired by the end.  I'm glad next week is the Striders 10k and not the 30k yet.  First run over 15 miles this year, and first run over 2 hours.

I am very excited because 2 weeks from today is daylight savings, which means an extra hour of warmth and light for my runs.  I am really looking forward to that.

I also have discovered a new favorite post-run replenishment drink- Nestle Quik!  Yummy!

Tangent- 118

Weight: 0.00
Comments
From jtshad on Sat, Feb 23, 2008 at 15:38:36

Nice job on the longer run today, looks like you are starting to get into the groove. Maybe I had a running partner today, I may have finished off 15M, but alone I just did not have the motivation.

How is the house selling coming along?

From Jon on Sat, Feb 23, 2008 at 16:39:32

We actually got it under contract last night. And we close this Thursday! Extremely fast! But we don't have to move out till Mar 31. So I will have a few weeks to move my stuff to the new house. It will be nice when this is all over.

If you want a training partner, you are welcome to join Cody and I anytime. We would even let you move down here :)

From steve ashbaker on Sat, Feb 23, 2008 at 17:11:37

Nestle Quik beats Endurox anyday..

Nice run Jon, Keep running like that.

From James on Sat, Feb 23, 2008 at 23:03:11

Good to hear about your house. I hope that works out for you guys. Nice run today.

From Jody on Mon, Feb 25, 2008 at 23:39:47

Thank you for making my day and letting my know that Daylight savings is in two weeks!! I can't wait!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

35 degrees and raining when I started.  Ran to Cody's house, then we did a winding, "moderately flat but moderately hilly" (can this really be possible?) run through Providence and River Heights.  About 3 miles into it, the wind picked up and rain turned to heavy sleet.  Cold, cold, cold.  Then snow.  Then rain again.  Then nothing.  Dropped Cody off, then ran 3.5 more miles.  By this time, it was dark, I was soaking wet, and very, very cold.  I started becoming a bit lethargic- I think I would have been borderline hypothermia if I hadn't quit when I did.  The cold was bearable as long as Cody and I could both complain, but then it was just miserable by myself. 

When I got home, I took my temperature just out of curiousity.  Not sure if the thermometer was right, but it said 93.4 deg F.  Like I said, I was FREEZING!  Cold, rain, wind, and running are not a fun combination.

13 miles, 1:31:59 (7:04 avg)

Adrenaline- 168

Weight: 0.00
Comments
From David on Tue, Feb 26, 2008 at 00:40:22

That post makes my body hurt. If it stays like that into March, I'll run with you just long enough to work up a good complaint and I'm done. You're a tougher man than I.

From jtshad on Tue, Feb 26, 2008 at 09:50:59

Dang, you are a glutton for punishment. That is about what my run was like last Saturday and I stopped when I got near my truck...you just go for another 3.5M!

Be careful out there!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

TOU to canal to first dam.  Much drier than yesterday. 

I had noticed a dull pain in the top of my left foot yesterday.  It was more noticeable today and grew progressively worse as my run went on.  For the last 3-4 miles, it really hurt, bad enough that I could barely run, almost limping on the last mile.  Not sure what to make of it.  If it hurts tomorrow, it could require a few days off.  We shall see.

Anyone have any ideas what this could be?

806- 401

Weight: 0.00
Comments
From Cody on Tue, Feb 26, 2008 at 21:58:32

I have had something similar when I tighten my Brooks Burn's too tight. Bruising takes a few days to heal. Stay close to home so you are not making it worse by running unnecessarily...

From Mike Warren on Wed, Feb 27, 2008 at 00:57:25

Jon, Thanks for the comments! I really appreciate it. Sorry to hear about your injury as well. I love your long term running goal, now thats determination! Hope to see you at Ogden, take care of yourself.

From jtshad on Wed, Feb 27, 2008 at 10:01:19

I had the same issue as Cody mentions when I over tightened my shoes. I removed the laces from the top eyelets and that seemed to help. Also you could try the open lacing patterns, such as the lydiard lacing pattern. I have not tried it, but I have heard it works.

From Bethany on Wed, Feb 27, 2008 at 20:23:38

Sounds like you are little too tight laced Jon...

From Walter on Wed, Feb 27, 2008 at 23:46:17

Jon I hope its not a stress fracture. My wife got that while training for st. george on a long run and its hard to heal from that. You watch that close! its better to heal now then in peak of summer. hope you figure it out buddy! Bye the way Im running Del sol so you I wont be doing the 10k with you. Ill still finish the series up there. just without the 10k. take care see ya

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Took a day off yesterday due to concern for my foot.

Planned 4-8 mile easy run today.  My work had other ideas, though.  I left for work at 6 am.  14.5 hours later, I am still at work.  And I still have an hour commute.  In other words, no run today due to work conflict.  16 hour work days will do that to you.   I can't imagine how Michelle L. does this for all of tax season... at least I will be rested for the 10k on Saturday.  And at least my foot is getting some needed rest.

Weight: 0.00
Comments
From Mike Warren on Thu, Feb 28, 2008 at 22:45:23

16 hour work days! I hope they are paying you the BIG BUCKS Bro! Good luck on the 10K.

From Brent on Thu, Feb 28, 2008 at 23:02:07

Jon, it appears the 10K course is changed from last year, it appears like first half down and second half back up. Good luck saturday.

Stay Kool, with happy feet, B of BS Rools out

From Bethany on Fri, Feb 29, 2008 at 15:51:36

Cody and I were chillin last night adn Cody said "Jon might be getting home right about now..." I gasped. Poor Jon! We were thinking of you anyway...

Race: Striders 10k (6.2 Miles) 00:36:50, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.006.000.000.0013.00

1 mile warm up at 6 am, then 3 miles with Cody and Andy warm up at the race.  Then time for the race.  The same guys from last time were at the start (Tim, Ben, Cody, Chad), minus Walter who is running RDS.  Weather was absolutely perfect- just under 40 deg, not rain, slight breeze.  Perfect weather. 

Race started off faster than the 5k, 5:31 first mile.  Definitely felt like a race right from the start, unlike the 5k where we went out slower.  Second mile is steep downhill for the first half, then flat, 5:13.  Mile 3 is rolling hills, net down a bit, 5:46, had a bit of a sideache here for a mile or two.  Had a lead pack of 4 at the half way mark (Tim, Ben, Cody, me), all of us trading places, with Chad just a bit behind.  Mile 4 is gradual up till 4.5, then a big uphill for a full mile.  Mile 4 in 5:59, though Chad passed everyone in this mile.  The pack split up here, with Chad a strong first, Tim right behind him, me a bit back, then Cody and Ben behind me.  I figured 3rd would be a good finish, but Tim slowed a bit on the uphill and I managed to catch him with a 6:36 mile at mile 5.  Last mile continues up, then evens off a bit, then up, then down, with a 6:34.  I didn't have any chance of catching Chad- he pulled away on the downhill.  Moderate kick into the finish, 1:07 last .2 miles.  Total time 36:50 (36:46 officially, but I'm going with watch time).  Cody was 3 seconds behind for third, then Tim and Ben.  Next guy was more than a minute behind Ben.

I was very happy with the 2nd place finish, esp. supposing my foot has been hurting and I didn't run 3 days this week.  Another day of rest will do it good tomorrow.  It was a great course, much different strategy than the 5k where the uphill is first, then the downhill.  The 10 miler should be interesting, with a much bigger uphill.  The series should continue to be competitive and fun as Chad, Ben, Tim, Cody, and myself all seem very even.  Good job to all and I'll see you at next race.

FRB did great today- top 3 places, with Andy at 11th.  And in case anyone was wondering, I was wearing the shorty green shorts...

Tangent- 131

Weight: 0.00
Comments
From Paul Petersen on Sat, Mar 01, 2008 at 13:27:16

Nice job...1-3 is a great finish.

From Brent on Sat, Mar 01, 2008 at 13:35:47

Awesome, seen you and cody warming up, tough course. The green shorts? kinda looks like a throw back from the 70s, whatever works, I think they are your lucky shorts. Again, great race.

Stay Kool, Hilly Fast, B of BS Rools out

From Cody on Sat, Mar 01, 2008 at 13:37:51

I had to see the green gross shorts the whole time. That is it! No more letting Jon win....

Like I said earlier, very smart race and you did great to hold your own on the hills. Now take care of the foot!

From Tom on Sat, Mar 01, 2008 at 17:58:12

Nice race! FRB 1-2-3..that's awesome!

From Cody on Sun, Mar 02, 2008 at 00:18:06

The answer to your song question is

Ozzie Osbourne, Crazy Train

From Adam RW on Sun, Mar 02, 2008 at 23:53:34

GREAT RACE JON! I heard some from James about the whole thing and it sounds like it was an interesting tough race.

From David on Mon, Mar 03, 2008 at 00:56:31

Nice race, way to work and move up a spot near the finish.

From steve ashbaker on Mon, Mar 03, 2008 at 01:44:33

That is music to my hears Jon!

FRB ROCKS!!!!

From James on Mon, Mar 03, 2008 at 12:14:01

Good race. I was glad that you and Cody called and updated us on how the 10k went. We were all proud of the 1,2,3 on your end. Like I told Cody, if you ever try to box me in I might have my dad come yell at you at the finish!

From Adam RW on Mon, Mar 03, 2008 at 12:15:42

James, You are B. A. D. ;')

From jtshad on Tue, Mar 04, 2008 at 10:43:47

Congrats on the strong run!! Keep up the hard work.

Everything go well with the house closing?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

Ran around a bit, the met Cody, then ran to Paul's house.  First time in a group of 3 in a long time.  I felt like I was in a herd.  Granted, it was a herd that collectively barely tops 400 lbs, so it's a good thing we didn't run into a herd of something really big, like siamese cats or something like that.  Started off at sub-7:00 pace for 3.5 miles, then ~7:00 with Cody, then slowed some with Paul (may be the only time I can say that in my life) and we never recovered once we dropped him off at Planet Fitness.  Hmm, I wonder if Planet Fitness is somehow related to planet walk...

Eventually dropped Cody off, then ran around a bit more to make it 14 miles or so.  1:41:28, 7:15 avg.

New shoes today!!! 767- 14

Weight: 0.00
Comments
From Mik'L on Mon, Mar 03, 2008 at 23:17:41

Still stickin with the Tangents???

From Jon on Mon, Mar 03, 2008 at 23:27:51

I use them for racing and for some workouts. Great shoes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

Cody was kind enough to wait for a later run so I could buy a fridge after work.  I met him at planet walk, and we ran the Young Ward loop backwards.  We did 3 miles warm up (~7:00 pace), then did a 5 mile tinman tempo.  I wanted to aim for 6:30 pace, but Cody insisted on 6:15-6:20.  We compromised and did 6:10's for most of it.  Actually, first was ~6:20, then 6:14, then 6:09 for the next 2 despite slight uphills.  Last one was a 6:04 and felt better for me than the first- I could have done a few more at that pace.  Good workout.  After a potty break, we did 2 miles back to Cody's house, then I did 3 more winding home at ~7:00 pace.  13 miles, 1:26:31, 6:40 avg pace.

I am a bit bummed out cause I figured I would do a nice 19-mile run Saturday with some guys, forgetting that everyone will be in Moab.  Oh well. 

Adrenaline- 181

Weight: 0.00
Comments
From Adam RW on Wed, Mar 05, 2008 at 08:09:09

I have to love that compromise!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

2 times planet walk.  Saw Cody and Bethany, kidless.  Normal weather, 32 deg, but staying light later.  I'm still excited for daylight savings.

It was an easy run today, but I was moving pretty good- about 6:45 pace.  I was going so fast I felt like jtshad, except I didn't throw in any 5:40 miles or 75 second quarters...

We are closing on our house tomorrow and it is our anniversary, but I'm gonna do my best to squeeze a run somewhere in there. 

Airplane- 20

Weight: 0.00
Comments
From Walter on Wed, Mar 05, 2008 at 23:45:55

Hey Jon, hows the foot feeling. hopefully it was just tight shoes huh? Good job on your 10k run. I hope to do the 10 miler if im not wiped out from three weekends of running races in a row. See you in the funnies!

From Jon on Wed, Mar 05, 2008 at 23:47:03

Foot is a bit better, but still worrying me a bit. I'm not pushing it and running on dirt when possible (not easy with this winter).

Yeah, Cody is worried about the 10 miler, too, since he is doing Moab. And it has a hugh uphill! See you there!

From Walter on Wed, Mar 05, 2008 at 23:50:30

Thats good cody will be down there with me and james. James is still a little under the weather so hopefully I can keep up! right?

From jtshad on Thu, Mar 06, 2008 at 09:53:33

Man, good luck with the run on the anniversary, I am still MORE than paying for my faux-paux about the marathon on our anniversary weekend.

Congrats on the house closing!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

We sold our house today- it is no longer officially ours!  Closed!  Jtshad, thank your mom for the great referral.  Glad that is over with.

Snuck in 5 quick miles before heading off to the anniversary dinner (4 years married today!) with Marci.  5 miles, 34:34.

Adrenaline- 186

Weight: 0.00
Comments
From Cody on Thu, Mar 06, 2008 at 21:54:32

Congrats on both!

From Adam RW on Thu, Mar 06, 2008 at 22:39:27

Congrats. Where to now?

From Jon on Thu, Mar 06, 2008 at 22:46:26

Just buying a bigger house in Logan... need more room for the growing family...

From wheakory on Thu, Mar 06, 2008 at 23:46:05

Congratulations on your anniversary and your house being sold. I hope your wife and you had a good evening. Nice running Jon.

From jtshad on Fri, Mar 07, 2008 at 10:07:33

Congratulations, I am glad the house adventure worked out. Happy Anniversary to the both of you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

I stayed in SLC last night for recruiting at the U of U, so I woke up early and went for a run from my hotel to City Creek Canyon.  Did 9 miles total, including 4 or 5 on trails!  It was great- not too much snow/ice on the trails, unlike in Logan.  First trail run of the year!  Thought I might bump into darkhorse or AdamRW, but no luck.  Run in Provo tomorrow.

F-16 Falcon- 29

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

Met at Sasha's house for a group run- Sasha, Michelle L, Hyrum, Adam, Tyler.  First time meeting most of them.  We did a short warmup loop, then went to the Provo River (at least that is what I think it was) and ran out by Utah lake.  Pretty easy pace, lots of conversation.  My right foot really started to hurt at mile 8 or so, underneath the arch.  New pain, and it didn't go away.  It was rather acute and noticeable the rest of the run, resulting in a slight limp sometimes.  It will require some attention and stretching the next 2 days, and hopefully will be gone by Monday afternoon.  Dropped off Adam and Tyler at mile 12, then did another loop.  I was planning on 18 but we did 20 (or at least that is what I am assuming, since I'm pretty sure Sasha wouldn't have let us stop short).  Pretty easy pace and felt very good other than my foot, especially considering it was my first 18+ miler of the year.  2:32:05, ~7:30 avg. 

I was very hungry by the end, so I swung by the store afterwards and scarfed down 2 donuts courtesy of the change I could scrounge up in my car.  Yummy.  Then had 6 pancakes with berries on top.  Yup, it's been a good morning so far...

F-4 Phantom- 49

Weight: 0.00
Comments
From James on Sat, Mar 08, 2008 at 12:03:37

What are you doing down this way?

From Jon on Sat, Mar 08, 2008 at 12:42:32

Sister's baby blessing in Provo tomorrow. I was hoping you would join us for the run, too, but thought you were in Moab.

From Jon on Sat, Mar 08, 2008 at 12:43:10

Though I did lament a number of times to Sasha and company about the death of the Logan runners group.

From MichelleL on Sat, Mar 08, 2008 at 13:12:56

What a whiner! It was great to run with you. I was hoping your pain went away by the end. Hopefully a day off will help.

From Sasha Pachev on Sat, Mar 08, 2008 at 13:14:57

It was actually 20.1

From James on Sat, Mar 08, 2008 at 16:01:02

Don't miss that .1 miles, it might really matter when all is said and done!:)

If you guys want to stop by when you are down that would be cool, although if you are too busy or don't want to get sick I understand. However, you were around me for the first two days of my "flu of death" and you didn't seem to catch anything.

From Jon on Sat, Mar 08, 2008 at 20:01:29

I think our time this trip is pretty spelled out, including dropping the parents off at the airport on the way home. So it doesn't look good this trip.

From Adam RW on Sat, Mar 08, 2008 at 20:42:59

Nice long run. Watch that foot.

From LakeAnnDandy(Jeff) on Tue, Mar 11, 2008 at 16:34:22

So is the foot better Jon? How many pairs of shoes do you own, btw? Thanks for dropping by my blog the other day. I'm really pleased with my improvement over the past month and think it is a direct result of joining FRB!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

No time to run yesterday until 9:30 pm, and by that point the run would have been so short that I decided resting my foot an extra day would be better.

Today, I ran a few miles, then met Paul, Dave, and Cody at Planet Walk.  First time seeing Dave in a long time- he had an awesome goatee.  Did a few miles together, then dropped them off at Paul's.  Ran Landfill loop with Cody, then dropped him off.  I ran over towards my new house and ventured into a field for fun, only to discover that underneath the snow was a lake.  With feet and shoes now soaking wet, I ran about 4 more miles.  Forgot to start my watch once, but time was ~1:45 for 14 miles.  Foot was tight and had a bit of pain, but tons better than Saturday.  Hopefully, whatever it was won't return.

Adrenaline- 200 (I still think of these as very new shoes, but they obviously are not)

Weight: 0.00
Comments
From wheakory on Tue, Mar 11, 2008 at 21:15:55

Nice run Jon, and congratulations on your new house and selling your other one. How for away are you from your old house? You'll have to let me know we you head up to IF and maybe Jeff and you and I can run together. I'm only 45 miles away from IF, and I always need an excuse to go up there. I've got Olive Garden gift cards I need to use.

From Jon on Tue, Mar 11, 2008 at 22:12:38

The new house is less than 2 miles away, so that's nice. I'll let you know when I head up to IF next- Jeff and I usually get together at least once. However, we don't have any immediate plans, but we always seem to end up there.

From marci on Wed, Mar 12, 2008 at 14:05:09

yeah we seem to end up there mostly in the football season. :) Thanks to jon's addiction to Tivo

From wheakory on Wed, Mar 12, 2008 at 15:47:31

I can see the addiction if I had one during football season I would definitely be addicted to the Tivo too.

From jtshad on Wed, Mar 12, 2008 at 16:15:57

Well, you guys are welcome during non-football season too! Misery, I mean our lovely paradise, loves company!

From Tyler on Wed, Mar 12, 2008 at 17:26:39

Hey, Jon, glad to hear the foot is feeling a little better. It was good meeting you, hopefully you'll make it back down to P-town sometime.

From Bethany on Wed, Mar 12, 2008 at 22:05:31

Im embarassed to know that you witnessed the smell of my kitchen failure. Another note for aspiring chefs...dont cook and study for a test at the same time. Even spaghetti will burn given long enough....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

Ran to Paul's house, ran 3 miles with him, then ran a bunch more by myself.  It is so nice that it is light outside.  ~14 miles, 1:45:50.  Don't know my pace for most of it, but mile 13 was 7:00 and mile 14 was 6:30.

F-22 Raptor- 63

Weight: 0.00
Comments
From Adam RW on Wed, Mar 12, 2008 at 21:39:17

Nice run. You forgot to put your miles in your mileage portion...

From Jon on Wed, Mar 12, 2008 at 22:59:29

Good catch.

From Mike Warren on Wed, Mar 12, 2008 at 23:25:11

Jon, good miles today! looks like your starting to pour it on. Keep it up Bro.

From josse on Thu, Mar 13, 2008 at 00:11:46

Hi, I'm Josse.

From Adam RW on Thu, Mar 13, 2008 at 12:26:28

Jon, I'm with you on the St. George moving the competition, I think you should go and tear it up with the the top Dogs heading east. First I was bummed when Sasha initially boycotted SLC but when I thought about it I got excited maybe I have a chance to finish top 5 in a fairly large marathon. Now however, with Dave, Sasha, and the obligate 2 "elites" It is going to be a tough run...

From dutch on Thu, Mar 13, 2008 at 13:32:45

sad you couldn't make it to moab...

From Paul Petersen on Thu, Mar 13, 2008 at 13:53:17

What are your fake goals for 2008?

From Jon on Thu, Mar 13, 2008 at 15:12:30

I had fake goals at first (such as exercise 8 days/week) to see if anyone would notice. I removed them when I put my real goals.

From josse on Thu, Mar 13, 2008 at 15:19:36

I noticed and it made me laugh! I love the Steeplechases I have done Wasahth and Jupiter.

From Jon on Thu, Mar 13, 2008 at 15:36:53

I have run up to the top of Wahsatch a few weeks before the race. Tough course. How does Jupiter compare to it? Did you enjoy them?

From josse on Thu, Mar 13, 2008 at 15:39:12

They are both though but I love trail running, I just wish I would stop turning my ankles on them. I think Wahsatch is tougher. I did enjoy both of them.

From Jon on Thu, Mar 13, 2008 at 15:43:23

Is Jupiter a lot faster/shorter than Wahsatch?

From josse on Thu, Mar 13, 2008 at 17:20:24

yes both shorter and faster, and it doesn't have the crags up top that slow you down, well at least they slowed me down because I am afraid of heights. Thank goodness I had some nice guys that helped me threw this section. I beleive W is 18 and J is 16.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.500.000.000.000.0011.50

1 mile warm up, 3 miles with Paul and Cody, 3 more with Cody, 4.5 more by myself.  Pretty sluggish feeling.  Slower than 7:30 pace I think.  Colder weather is back- kind of a mix of spring and winter weather.

Elite- 427

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

6 easy miles, 2 potty breaks.  One of those days.

KC-135 Stratotanker- 69

Weight: 0.00
Race: Striders 10 mile (10 Miles) 00:59:53, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.0010.000.000.0017.50

I love hills!

Striders 10 mile today.  I warmed up 1 mile at 5:30 am, then picked up Cody and drove to Ogden.  We were worried during the drive- it was snowing very hard and windy.  We were only going 50 mph on the freeway, and sometimes slower.  Then we hit Ogden and the snow stopped- much better.  Temp was just below freezing (based on a lot of ice on the course), warm enough for my green shorts (though I would regret it).  Warmed up just over 2 more miles with Cody.

At the start, I was surprised to see Adam RW there- didn't know he was coming.  Walter, Chad, Ben, and Tim were also there- the usual suspects.  There was also a rumor of some unknown college guy.  The course if very challenging- 1.5 miles down, 3 miles rolling hills, then a 2.5 mile killer uphill.  Killer up.  Then 3 more miles mainly down, but with a small uphill at mile 9.  At the start, the college guy (wearing pink) took off with Adam and Walter not far behind him, but none of them are in the series.  Chad, Ben, Cody and myself had learned not to go out too fast at the 10k, so we bunched up and ran a lot slower than the 10k for the first 4 miles.  Here is a mile by mile breakdown:

Mile 1- 5:57- Running pretty easy with Chad, Ben, Cody- Pinky, Adam and Walter really pulled away fast.

Mile 2- 5:32- nice downhill

Mile 3- 5:48- rolling downhill.  We pass 3 miles a full 45 seconds slower than the 10k, but are ok with it because we all know the race doesn't start till after mile 4.

Mile 4- 6:00- rolling uphill- Chad and I get a few steps on the other 2.  I timed Adam and Walter and found they were 35 and 30 seconds ahead of us, respectively.  Huge gap.  Pinky was even further, at least a minute ahead.  Never saw him again.

Mile 5- 6:37- Tailed Chad up the hill.  Feeling very relaxed.  Weird to think we only had 1.2 miles to go last race at this point.  Working hard, but not stressed- just concentrating on even breathing.  Avg pace at this point was 5:59/mile.

Mile 6- 6:31- I pass Chad somewhere going up this hill.  I expected him to stick with me, but he falls off a few feet.  I can hear him breathing, though.

Mile 7- 6:56- Last bit of the hill, with some killer steep spots and some very ice spots- I was happy to be sub-7:00.  I had gradually watched Walter and Adam fall back- I passed Walter at the end of this mile and caught up to Adam (they were only a few second apart).  For some reason, Adam got thrown in a loop seeing me, thinking Walter was catching him.  I tailed him for a minute.

Mile 8- 5:02- I had to look at my watch 4 times on this split.  Downhill the whole mile, but not a real steep downhill.  Gradual.  I was absolutely shocked how fast it was.  I had passed Adam but only put about 5-10 seconds on him.  It felt good to be doing 5 min miles at the end of a race rather than dying- this is probably my fastest mile in years.

Mile 9- 5:32- still downhill.  Adam's footsteps gradually faded.  I was heating up, and my head felt heavy for some reason.  I started debating if dropping my beanie and gloves would shave off any time.  53:59 cumulative time- was sub-60 min possible?

Mile 10- 5:53- This mile starts with one last nasty, yet short, uphill.  It hit me hard.  Easily twice as difficult as the whole 2.5 mile uphill.  Mean booger.  I dropped my hat and gloves.  I glanced back a few times to see where Adam was.  Reached the top of the hill, then downhill.  At this point, however, a minivan turned right into me.  Really ticked me off- I actually had to jump on the curb to miss being hit.  She never even saw me.  I touched the stinking thing.  Anyways, I finished with a strong kick (had to slow down for an ice patch) and broke 1 hour.  Very happy.  Great race.

Adam came in ~15 second behind me, then Walter and Chad and Cody and Ben.  2-6 places for FRB.  Nice run by all on a very difficult course.  Good job, guys.

I am very, very happy with my run.  I felt great, I love downhills and don't fear uphills, so this course is as perfect as it gets for me.  Felt good on the uphill and still had some legs for the downhill at the end.  I am glad the pack didn't go out too fast, which ended up working perfectly strategy-wise.  I don't think I could have run a better race- just a good day.  Somedays things just work out well, and today was one.  Probably one of the best 5 races of my career.

4 mile cool down with Chad, Cody, and Adam.  I wanted 65 miles this week but then missed Monday.  Still came close.

Tangent- 148

Post-shower note- I'm too worked up to sleep, so I started wondering how this compared to last year's race with a deeper field.  My time would have put me in 8th (5th in the series), which is great.  Paul was untouchable, of course, but I would have been only 50 seconds behind Sasha.  But their course was short- if you trust the GPS's and convert the time, I would have been 0.7 seconds behind!  I never thought I would be that close.  Interestingly, the group last year appears to have gone out very fast and suffered a bit- my miles 6-8 were 45 seconds faster than Sasha's!  To be fair, he was sick last year and not 100%, but this still gets me excited for the upcoming races this year!  We have a good group and it will be very competitive for the rest of this series.

Weight: 0.00
Comments
From Walter on Sat, Mar 15, 2008 at 12:58:18

Nice running slick! You looked like Logan on those last 3 miles! Very nicely done!

From wheakory on Sat, Mar 15, 2008 at 13:40:39

Nice work Jon... You flow up those hills with an awesome time. Congratulations on second overall it must have been fun.

From Cody on Sat, Mar 15, 2008 at 13:41:00

Sweet Race!

From Superfly on Sat, Mar 15, 2008 at 14:41:52

Great race Jon! Very impressive. Your ready to open up on all of us. I'll plan on drafting off of you at the Strides Half... if I can even keep up. Way to go and keep looking for some big PR's

From James on Sat, Mar 15, 2008 at 14:58:34

Great race! I told Adam to go give you a good race since I couldn't be there to do it myself. Who won it?

From Jon on Sat, Mar 15, 2008 at 15:24:14

James- a guy named Matt Dewald (from SD?) won it by almost 2 minutes. Crazy fast. And yes, Adam said he couldn't show his head around you again- he said part of the reason he came was cause you told him to come beat all of us.

Clyde- we already discussed how Chad, Cody, and myself definitely won't be top 5 next race- you and Logan and company are going to smoke everyone! But at least you aren't in the series ;)

From James on Sat, Mar 15, 2008 at 15:33:30

Don't you just hate when people just show up all of the sudden from out of state and spoil your potential win!

Adam probably ran awesome, you just ran better. I told Adam that it was a race that I really wanted to run with you guys but I wouldn't be able to because of health and track. Adam smoked me in the SLC track club 10k, so I figured he would give you guys a good run and might even surprise you guys by how good of shape he is in. I think you just have Adam and Walter's number in races! Good job again and no pressure but you should be ahead in the series now, right!

From Superfly on Sat, Mar 15, 2008 at 15:57:51

Jon don't count yourself out. To be honest I'm scared for the striders half. I don't do well with cold weather and it's bound to be up there. Your progress is amazing and I'd beat $$$ on you going sub 2:25 or so at STGM this year.

From Chad on Sat, Mar 15, 2008 at 16:17:34

Jon--great race, man. I feel like I saw what your potential is today, and I'm impressed. I look forward to continuing the series, it's been a lot of fun.

From dave holt on Sat, Mar 15, 2008 at 17:26:38

Jon great run!

From Paul Petersen on Sat, Mar 15, 2008 at 17:38:52

Nice job! You are already getting dividends for running through the winter. Just wait until summer!

From Dale on Sat, Mar 15, 2008 at 17:54:01

Wow, sweet race. I love it when everything comes together, you run one of your best races AND feel good doing it! You just completely popped my bubble as I was pumped from running my 15K in under 60 minutes but I guess it was worth it!

Guess I need to try the old pink or green shorts trick...

From Adam RW on Sat, Mar 15, 2008 at 21:26:54

Jon thanks for taking me to task today. I really look forward to giving you a bigger challenge in the future. Solid race today you looked strong. I can't imagine what you will accomplish once you have the additional mileage in your legs we talked about. Good Luck in the half! I hope you make your goal of the win. Someone has to put Logan in his place :)

From josse t on Sat, Mar 15, 2008 at 22:55:18

Wow!! Great job you rock. Under an hour on such a hard course, in cold conditions, and being cut off at the end of the race that's impressive.

From David on Sun, Mar 16, 2008 at 00:31:41

Nice run buddy. I read Cody's post first, had no idea you did so well.

From jtshad on Sun, Mar 16, 2008 at 20:23:07

Nice race my friend. You are sounding like a runner to be reckoned with this spring!

From Jeff(LAD) on Sun, Mar 16, 2008 at 22:42:16

Great run Tom. Gotta love sub 6s average for a 10 miler.

From Adam RW on Tue, Mar 18, 2008 at 07:43:37

Out of OCD I looked up Pinky. He ran a 2:23 at St. Jude in Dec. FYI...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.500.000.000.000.0014.50

Ran to Paul's, ran 5.5 miles with him through River Heights and Providence (~7:30 pace), then  dropped him off and ran to Cody's, ran 6.5 miles with him through River Heights and Providence (almost the same route, just in reverse, ~7:10 pace).  14.5 miles, 7:19 avg.

F-14 Tomcat- 83

Weight: 0.00
Comments
From David on Mon, Mar 17, 2008 at 21:12:06

Do you get tired? Seriously.

From marci on Mon, Mar 17, 2008 at 21:36:16

so did you wear your green shorts? it being st patricks day and all...

From Jon on Mon, Mar 17, 2008 at 22:08:01

Dang it, I didn't even think of the green shorts. Oh well, those are special, anyways- races only.

From Cody on Tue, Mar 18, 2008 at 09:05:56

I like the shoe counter names....The shoes are fast, just not that fast...

From Jon on Tue, Mar 18, 2008 at 09:50:10

I figure the shoes are a pair of 767's, which is a legitimate airplane name. So I just spice it up a bit.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.007.000.000.000.0015.00

Tinman tempo today.  Ran to Paul's house, ran with him to Cody's house, then ran up to the landfill loop, dropping Paul off in the process.  After potty break #1, it was time for our tempo.  Goal pace was 6:15-6:20.  Cody informed me we were doing 7.  Started off ~6:12 pace, then 6:14, then 6:13, then 6:21 (uphill a bit and into a brisk breeze).  At this point, I decided we should actually do two tempo runs with a full recovery in between.  As Cody was resting and stretching, I did my best to be invisible in a ditch behind a tree in the middle of a bunch of houses during potty break #2.  Then we were off again- 6:11.  I thought we had only done 4, but Cody kept track and told me we only had 2 more.  The last 2 were 6:09 and ~6:04.  Then we ran home via planetwalk, with me making potty break #3 on the way (couldn't make it the last 1/2 mile home).  Very tired and sore afterwards.  I thought it was ~14.5 miles, but mapmyrun put it at 14.8, which rounds up to 15.  1:36:16, 6:30 pace avg.  Good run, but sore after in my right foot and left calf.

Finished off with all you could eat pizza courtesy of the Drapers.  Yummy.

Adrenaline- 215

Weight: 0.00
Comments
From Chad on Wed, Mar 19, 2008 at 10:54:34

Hey Jon, are you and Cody planning to run long this weekend? If so, are you interested in meeting up in Ogden to run some of the half marathon/30k course? Assuming that can be done without traffic control.

From Jon on Wed, Mar 19, 2008 at 11:06:24

I'm planning on a 20 mile run sometime Saturday, though I don't know what time. Cody will be in SLC, so you will have to talk to him. I was planning to just do mine in Logan (too many trips to Ogden/SLC recently), but let me know if there is interest from anyone else.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 easy miles, 6:50-7:00 pace.  Felt tired and sluggish.  2 potty breaks.  I gotta change my diet.

Elite- 432

Weight: 0.00
Comments
From Adam RW on Wed, Mar 19, 2008 at 20:54:46

In addition to the nap hours on the blog we should have a pit-stop counter. Maybe a potty board next to the mileage board :)

From Cody on Wed, Mar 19, 2008 at 21:24:51

Ditch the pizza....

From Jon on Wed, Mar 19, 2008 at 21:38:35

Now that would be a board that I would often top. Or at least give a few guys some competition for first place. I would say "winner", but I probably shouldn't view it that way.

From Cody on Wed, Mar 19, 2008 at 21:47:49

In the next column, we can list "time wasted waiting for Jon to do his business"

From James on Wed, Mar 19, 2008 at 21:49:55

I would even be high on that list if we count it as a yearly count rather than a weekly!

From Jon on Wed, Mar 19, 2008 at 22:20:16

Cody, Cody, Cody- you should think of it as "time to recover and stretch to finish strong in the second half of the workout" rather than wasted time.

From Logan on Thu, Mar 20, 2008 at 10:23:02

I will be in Logan on Saturday and Monday with the in-laws if you or any of the other Loganites would like to go for a run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Had a cold sneaking up on me since Tuesday and it smacked me real hard today.  I normally run with colds, but I also felt real hot, like I had a fever, then started getting the chills.  No fun at all.  I have been getting 7+ hours of sleep for 2 nights, now (3 if I go to bed tonight by 10 pm), which is good for me.  Should be back in action tomorrow.

Weight: 0.00
Comments
From Logan on Fri, Mar 21, 2008 at 08:47:41

Let's plan on meeting at 8 at Paul's house for the run Saturday. Get feeling better.

From cody on Fri, Mar 21, 2008 at 16:50:50

Hows the Foot/Illness???

From Jon on Fri, Mar 21, 2008 at 23:36:22

I'm icing my foot- better than Tuesday, but I am still feeling it. Illness is better today than Wed/Thursday. Hopefully it will just stay as a cold that lingers, no infections or more fever.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Got home early from work which gave me a bit more time before I had to leave.  Snuck in 7 (and change) miles in 48 min.  6:45 avg.

Adrenaline- 222

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

Ran 3 miles, winding my way to Paul's house.  I had planned on running 20 miles, but Marci reminded me I had to be home at 9 to watch the kid.  Met James and Logan at Paul's house, too- first time I had seen James in a month or so, and first time to see Logan since SGM, I think.  Good to see them.  Did a very easy Providence Hills loop.  9.5 miles total.  Plan to do an evening run to get my whole 20 miles today.  Long runs aren't as good if you break them up, but that isn't half bad right now supposing I am sick and this will be easier on my body.  Lots of talking.  Maybe I should move to St. George to join a bigger running group.  Nah, never mind. 

B-29 Superfortress- 93

Weight: 0.00
Comments
From James on Sat, Mar 22, 2008 at 13:15:26

Good to run with you again, it has been along time. Good luck with your move next week, and Happy Easter!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.500.000.000.000.0017.50

Wow, I am really, really tired.  Between my cold and eating lots of candy yesterday (and not much else), I just felt sluggish all run.  Ran 2.25 miles to Paul's house, then ran around RH/Prov with Logan, Cody, and Paul (plus Cody's mini-clones).  Slow pace.  Dropped off Paul at planet fitness, then ran Cody to Paul's.  Logan and I then ran up to his in-laws by the cemetary at a bit faster pace.  By this point I was really tired.  I know that you get the most gain when you are tired but still push it at the end of a long run.  So, I picked up the pace even more on the way home.  Ran to the cemetary to stop by the grave of my aunt (who died last week) to give my respects.  4 of my great grandparents and an uncle are also buried there.  Then ran ~5 miles home at increasing pace (and increasing tiredness).  Clocked 1/2 mile through the island at 3:32- felt like 7:30 pace, so I was happy to see I was still moving along.  Last mile was a 6:29, after which I was spent.  Bed by 9 pm tonight, which will be a record for probably 10 years.  I thought I did 16.5 to 17 miles, but I plotted it very carefully on mapmyrun.com (difficult, since we went everywhere) and it came in at 17.51.  Glad to hear it was longer than I thought.

Bedtime right now.  I do have to say, I am jealous of all the 2-a-day guys.  Cody got 17 miles in 2 runs, and I guarantee it was a lot easier than my run.  Oh well.  Glad I slogged through this run.

Adrenaline- 239

Weight: 0.00
Comments
From Adam RW on Mon, Mar 24, 2008 at 22:08:10

Way to stick through it. I'm really getting excited for the Strider's 1/2. Wish I was going to be there to cheer you all on...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Ran with the daughter/jogging stroller today for the first time this year.  A few miles warm up, then a few miles with Paul and Cody, then a few more with Cody.  8 miles, 64 minutes.  Then 2 more miles without anyone (including the kid) at 7:20 and 7:06.  Still feeling tired.

F-18 Hornet- 103

 

Weight: 0.00
Comments
From James on Tue, Mar 25, 2008 at 20:57:43

28 miles in two runs will do that to you.

From Adam RW on Tue, Mar 25, 2008 at 21:31:23

What James said and what has your sleep been like?

From Jon on Tue, Mar 25, 2008 at 22:15:41

Great, actually. Went to bed at 9 last night, earliest in years. Didn't fall asleep for a while, but still. Averaging 7+ hours for more than a week, while I usually get 5-6 or so.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Ran with Cody today.  I wanted trails, he wanted road.  He won.  We did Providence Hills loop with fartleks- 5 repeats of 3 min fast, 2 min easy.  I got killed- I think I stayed with Cody for 1 of the repeats, but fell behind on the rest, sometimes as much as 10-15 seconds.  Just felt tired and still feeling my cold.  Cody and I switched today- he whupped me, and I turned into the big whiner.  Rather cold out, too- my hands were painfully cold by the end.  10 miles, 1:10:35, 7:03 avg.  I'll be very glad when this week is over, my cold is gone, and I have moved into my new house (supposed to close last Tuesday, now hoping to close Fri or Monday, since I won't have a place to live as of Monday).

806- 411

Weight: 0.00
Comments
From Superfly on Wed, Mar 26, 2008 at 21:47:18

Hope you get feeling better soon. I think there is a curse on the bloggers. Every other guy down here in STG is down with something. Congrats on the new house, although that can be a stressful time with the move and all. We've been kind of looking for a bigger house which will be fun and nice... but moving all our stuff (again) will just suck.

From Walter on Wed, Mar 26, 2008 at 21:52:40

Sounds like youve got alot on your platter! Im glad I ran during my cold. its good to see im not the only crazy one out there. It was cold today! Dont give your cold to your family or it will recycle. See ya!

From Jon on Thu, Mar 27, 2008 at 08:15:08

Yeah- it's nice once you get moved in, but the whole buying, selling, and moving sucks. And being sick stinks, too. But I didn't get it too bad- just a cold. However, maybe it's just me, but it seems like colds seem to hang around forever.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

9.5 miles, 1:06:23.  Very tight/sore neck and back.  I think it is the stress from knowing I will be homeless on Sunday.

Adrenaline- 248

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

9 miles.  I felt good- it was the first day since last Wednesday that I didn't feel tired or too sick.  Nice.  I did the canal for the last time from my house.  4.5 miles out at 7:00 pace exactly.  Ran back at ~6:45 pace, except the last mile with was a 6:13.  Felt good.  9 miles, 6:50 avg.  I move my house tomorrow but plan to do a 10 miler in the morning and a short evening run to get me up to 70 miles this week.

A-10 Warthog- 112

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

10 miles in the snow, 5 with Cody.  1:10:39.  Now I get to load all my possessions in a truck and put them in a garage.  I hate buying a house.

Adrenaline- 258

9 pm- 4 more miles.  70 for the week- I had hoped to hit 70 a month ago, but lots has gotten in the way.  Plan to keep going up, though.  Last year I didn't hit 70 until the last week of June, so I am a lot better off than I was that year.  Hopefully good things happen.

All my possessions are now sitting in a garage, waiting for my new house to close.  Moving is tiring, but I had several friends willing to help out (including Cody, who says he single-handedly moved 5000 lbs of stuff- wow!).  I hope my stress levels and tension in my neck will go down a bit now.

F-22 Raptor- 116

Weight: 0.00
Comments
From jtshad on Sat, Mar 29, 2008 at 09:49:01

Good job with the mileage this week. Good luck with the move...at least you get to declutter and dejunk your stuff and start fresh.

From James on Sat, Mar 29, 2008 at 13:42:58

Cheap sucker! You know you will love that house once you get in it and get settled. Good miles this week again.

From Jon on Sat, Mar 29, 2008 at 16:29:37

Yeah, I will enjoy it once we are settled in. But for now, our loan approval has not come through so we are homeless. Marci will be going to her parent's house and I will be sleeping on the floot.

From James on Sat, Mar 29, 2008 at 19:55:54

You could move in with Cody!

From Jon on Sat, Mar 29, 2008 at 21:37:04

That's what I'm doing. He's letting me crash at his place for a few days.

From Walter on Sat, Mar 29, 2008 at 22:20:48

I talked with the faster athletes and they seem to think the swimming is where you can excel. but you have to keep your biking miles up which I havnt done at all so I think personally its the bike that makes up the most time. The cache valley tri I did last year the biker was 2 full minutes faster than me and the swim was 1 full minute. I made up 1 minute on the run which was a 5k. Its hard to beat a runner that can do 18-19 minutes on a 5k! I think when those guys who were close to me on the run knew if they could stay close to me then they had it made. I dont know if youve done one before but its very challenging.

From Jon on Sat, Mar 29, 2008 at 23:40:36

Never done one, but I think they look fun. And challenging.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 miles with Cody. Felt like crap. But at least Cody is nice enough to let me sleep at his house for a few days.

F-35- 120

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

12 miles with Cody up the canal and to the river trail.  Felt better than yesterday.  1:23:40

Adrenaline- 270

Weight: 0.00
Comments
From jtshad on Wed, Apr 02, 2008 at 08:27:15

Nice run, glad you are feeling better. How is the whole home move coming along?

From Jon on Wed, Apr 02, 2008 at 09:45:42

Right now all my stuff is in storage, my wife and kid are at her parent's house in IF, and I am sleeping on Cody's floor. So not too good.

From jtshad on Wed, Apr 02, 2008 at 09:49:13

Well, if you make it up to IF to visit your lovely family, let me know and we can get a run in.

When do you get into your new house, I had thought you had already closed on it?

From Jon on Wed, Apr 02, 2008 at 10:19:53

I may be coming up this weekend and staying a few days to give poor Cody a break from me, and to see my family. I'll let you know if I do.

We had some huge problems with our lender and actually dumped him and started with a new one yesterday. We were supposed to close March 25, and are hoping the new loan will be ready to close sometime next week. Stressful.

From jtshad on Wed, Apr 02, 2008 at 10:51:07

That would be great. I am thinking of running a long run (20 miles) on Saturday with Dan S (from the Blog) and maybe a few others if you are interested. The pace would likely be in th 8:00 range (maybe some faster ones thrown in if you are up for it).

Let me know. Good luck with lender, sorry about all the trouble.

From Jon on Wed, Apr 02, 2008 at 11:42:20

I am running the Strider's 1/2 marathon Saturday, so wouldn't come up until after that. But I would likely stay through Monday and maybe Tuesday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Went to the doctor today. Just hoping to get well enough to run Saturday.  Looks like I am unfortunately having another low mileage week.  Story of my life this year.

Weight: 0.00
Comments
From Paul Petersen on Thu, Apr 03, 2008 at 12:44:36

So you're not going to take me up on the offer for screwdrivers? Way safer than antibiotics.

It's been a rough couple weeks for you. I hope it all gets better soon.

From cody on Thu, Apr 03, 2008 at 12:46:09

"Safer" as long as I am driving...

From wheakory on Thu, Apr 03, 2008 at 13:01:11

Sorry to here about the sickness. Rest up tonight and tomorrow and then decide how your health feels for Saturday. Your fitness will be there as long as your health is better.

From Walter on Thu, Apr 03, 2008 at 13:02:37

Ok Ill give you the seinfeld cake song! "Get well, Get well soon, we hope you get well soon." wheres the cake? I guess I owe a cake. Put it on my tab! See ya.

From jtshad on Thu, Apr 03, 2008 at 14:20:58

Get well soon, buddy sorry to hear you are so sick.

From David on Fri, Apr 04, 2008 at 10:13:06

You're not alone. I've had to take the last three days off, socked in with whatever bug went around my office. Even if I get out tomorrow it'll still be a lousy week overall. Hang in there.

Race: Striders 1/2 marathon (13.1 Miles) 01:20:55, Place overall: 12, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.400.0013.100.000.0017.50

I had no idea what to expect at this race- I was real sick this week, sick enough that I took a day off work (first sick day in 2+ years) and went to the doctor (first sick visit in 3+ years). Fever off and on all week, plus painful sinus infection. No fun. I just wanted to finish the race. It was tempting to run with some of the other bloggers (Walter, Chad, and Cody are all competitive), but I let them go right from the start. Temp was ok, but there was a strong head wind the whole way.

Mile 1 was was 5:43, then miles 2-6 were all 5:56-6:05. Then I did 7 miles between 6:13-6:29, with a finishing kick of 34 sec. I got caught in no-man's land at mile 1 and thought of catching the FRB group for wind aid, but then I started having trouble breathing at mile 1.5. It was a sort of runner's asthma that normally I get after marathons, and made it difficult to take any deep breaths. I had to really concentrate on breathing the whole way. Was in 15th place at 2 miles, including behind Emily Jameson. Caught Nate Pollard at mile 3 and we traded breaking wind for 1/2 mile each for 9 miles. I'm not sure I would have finished if he hadn't been there and we didn't work together, honestly. We caught Emily at mile 10 or 11, then caught one other guy at mile 12. Nate was hurting at this point and didn't take his lead, so I tried to burn him. He caught me with ~1/4 mile to go, but then I think he ran out of gas and I started a decent kick and beat him. But I'm so glad we helped each other- very helpful.

Awesome sight at the finish- there we 6 FRB singlets standing around, and only maybe 2 other guys. Logan, Clyde, Walter, Chad, Steve, and Cody all ran great races, and there were a bunch of other bloggers not too far behind.

I was exhausted when I finished and could not have gone any faster. Can't ask more than that. Bad time compared to normal, but it is a heck of a lot better than a DNS or DNF.

It is unfortunate that I got sick, but not much to do about that. Chad beat me by 5 minutes, Cody by 3.5, so my lead in the series is gone. There is no way I can make up 4+ minutes on Chad in the 30k. I'll do my best to get better before then, and then hopefully secure 3rd place and maybe give Cody a run for second. Should be fun.  I'm also looking forward to finally closing on my house this week (knock on wood) and getting rid of that major stress from the last month of my life.

Tangent- 165

Weight: 0.00
Comments
From Superfly on Sat, Apr 05, 2008 at 19:36:14

Jon I'll have to be honest you didn't look too good today. Good job getting out and doing it under such a bad fever and stuff. Get better soon.

From Kim on Sat, Apr 05, 2008 at 19:42:34

I think it's amazing how all you speedsters can say you had a "bad" race and still have such awesome times! You've got a great attitude for doing your best given where you are in the series! After all, "sick" is so out of your control.

From Adam RW- on Sat, Apr 05, 2008 at 20:42:08

Jon, Way to stick it out and run a hard race considering... Now to the 30K.

From Cody on Sat, Apr 05, 2008 at 21:49:13

Bring it on!

Glad you survived the drive to Idaho. Get better soon, because we have got our work cut out to catch Chad. Way to gut out that race. Crazy (or crazy stupid, but definitely crazy)!

From Tom on Sat, Apr 05, 2008 at 22:07:38

Good job on the gutsy performance with being sick and all. It was nice to chat with you a bit today. I'm sure the green shorts will be working there magic again soon.

From Mik'L on Sat, Apr 05, 2008 at 22:56:00

You were nuts to be running today. You did look pretty trashed! Great time under those conditions. Maybe you should make up with Marci so you don't have to keep a bed at Cody's. ;)

From Mik'L on Sat, Apr 05, 2008 at 22:57:11

PS You've got some work to do so you don't get "Cody'd" in the series!

From jtshad on Sun, Apr 06, 2008 at 08:31:08

Gutsy run out there coming off a bad sick week. Way to run a smart race my friend. Get well soon so you can rock the 30K.

From Walter on Sun, Apr 06, 2008 at 09:53:23

Hey Jon, Excellent gut check on the race! You looked like death warmed over from the start. Im glad you pushed through it though! I was exactly in your shoes for moab and if it werent for logan pushing me I would have slowed down for sure. All my photos from that race look like I had down syndrome. Its definately not fun doing a race like that but you will benefit from it. You are a great guy! Good luck on the house! I dont know why banks are dragging their feet so much? My builders all have people like yourself just waiting for the banks to help them out.

From josse on Sun, Apr 06, 2008 at 10:38:51

I ran this race sick last year and it wasn't fun. I feel for you, hope you get better soon. Great job though. I think finishing is alot better than a DNF, that is what I had to tell myself in Moab.

From James on Sun, Apr 06, 2008 at 15:05:51

Sorry about the being sick, but I understand. I haven't been healthy since we went to the cabin. It was smart to stay back because I pushed it at Del Sol and it knocked me out for three weeks. You can still make up some good ground in the 30k.

Did you ever get into your house?

From Brent on Sun, Apr 06, 2008 at 16:43:42

Jon, too bad about not feeling good. Did you wear your lucky green shorts? Make sure you have them for the 30K. Very smart racing when sick. I am sure others would have had a better time had worked trading the wind. It seems like almost everyone was in no man's land.

Stay Kool, 30K will be interesting, B of BS Rools out

From dutch on Mon, Apr 07, 2008 at 10:49:08

Good work, my man. I think I was a little under the weather last time I ran this course too...I remember some chilly, drizzly weather. You guys all humble me, man. Sheesh.

From Jeff on Mon, Apr 07, 2008 at 11:21:42

Way to hang tough Jon. Hope you get better soon.

From Chad on Mon, Apr 07, 2008 at 12:34:58

Jon--when I saw you cross the finish line, it was clear to me that you ran as hard as anyone out there on Saturday. You had to overcome a lot more than just the wind to finish as well as you did. A really gutsy race. I'm looking forward to more fun at the 30k. I don't count you out for a minute!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

7.5 miles with jtshad in Idaho Falls on a cool, blustery day.  Enjoyable run.  Added on a few more by myself afterwards.  Not sore at all from Saturday, but that was expected since my limiting factor was my overall health/fitness Saturday rather than muscular limitations.  ~6:45 avg pace.

Boeing 747- 131

Weight: 0.00
Comments
From jtshad on Mon, Apr 07, 2008 at 16:45:45

Nice running with you...although I could have used a pair of the airliner shoes to help me along as well (or is that why you were running with your arms straight out to your side and making that "vroom-vroom" sound during the run? Is that your secret for not getting sore during a hard run?

From Jon on Mon, Apr 07, 2008 at 17:10:36

Shhh, you're not supposed to let people know about my airplane sounds! They'll never let me live that one down!

From jtshad on Wed, Apr 09, 2008 at 10:25:05

How did the house closing go? Everything clear and are you moving in?

From Jon on Wed, Apr 09, 2008 at 11:26:40

Yes, closed in the morning and then spent the rest of the day (well, until 11 pm) moving in and unpacking. Very glad to have that over with. My fever came back Mon night, so no run since then, though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No run. Finally closed on our house (2 weeks late, more than 1 week homeless) and spent the whole day moving in and starting to unpack, finally going to bed at midnite. Fever came back again, just like it did yesterday afternoon (nix-ing my evening run). This is getting old.

In some good news, between my recent stress and being sick, I have dropped 4-5 pounds. Almost at racing weight even though I am not running that much.

Weight: 0.00
Comments
From Adam RW on Wed, Apr 09, 2008 at 23:21:26

Sorry about the fever but congrats on the house!

From Adam RW on Wed, Apr 09, 2008 at 23:22:08

And my cold has done the opposite with the weight. I gained back 4-lbs from were I was before the 10-miler.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Sick and tired of being sick and tired.  Today was the worst I have felt since last Wed/Thur.  Fever all day, very weak.  Watching my hard work slip away day-by-day as I am unable to run.  Hopefully I'll be up for a small run tomorrow.  I think the half-marathon on Saturday set me back and made me sicker than I thought it would. 

Weight: 0.00
Comments
From Adam RW on Fri, Apr 11, 2008 at 11:22:52

Jon, I'm sorry to hear that your health is not behaving. It really seems like sickness has hit a lot of us this spring. Hopefully in the long term this rest will just help your legs recover and as soon as your respiration is behaving you will have such a hunger that your legs will burn up the road...

From Chad on Sat, Apr 12, 2008 at 13:25:30

Hang in there, Jon. Let the body do its healing thing and you'll be back before you know it. Any interruption in training seems to last forever, but it's temporary and you'll be back before you know it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Ran 8 miles with Cody.  Only my third run in 11 days.  I hope I am finally on the upside of my sickness- I didn't feel good all week.  It was definitely my first run in a while, as my legs were tired and sluggish.  1:01:23, 7:40 avg.

F-15 Eagle- 139

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

11 very, very slow but surprisingly difficult miles with Cody, 3 kids, and 2 jogging strollers.  Windy.  I am very, very, very tired.  Hoped to get 14 but didn't have more than 11 in me today.  This may be a very gradual comeback after almost 4 sick weeks and essentially 2 weeks off.  But I am trying to just get mileage more than I am worried about speed.

Adrenaline- 281

Weight: 0.00
Comments
From Superfly on Mon, Apr 14, 2008 at 21:44:00

That's all you should worry about is just running. Forget about pace and just focus on getting out the door and putting some miles in.

From jtshad on Tue, Apr 15, 2008 at 08:00:35

I agree with Clyde, just get the base mileage back up for the next couple of weeks and then work some quality stuff in to get ready for Ogden.

From Jon on Tue, Apr 15, 2008 at 08:54:15

I was so tired last night that I ended up going to bed before 8:30 pm, which is 2-3 hours earlier than usual and probably the earliest since elementary school.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No run today. Last night's run exhausted me (I went to bed at 8:30), and I am still feeling it.  I am starting to suspect I might have something worse than just a cold/sinus infection.  I feel like I did when I had mono in college- I feel ok for a day or two, but then go for a run and it totally wipes me out for a few days.  If I don't feel much, much better by this weekend, I may go get a blood test.  Something is definitely not right and I don't like it.

Weight: 0.00
Comments
From Superfly on Tue, Apr 15, 2008 at 19:50:16

Sorry to hear about it Jon. That makes at least three bloggers who have been really sick this year. You, James, and Dave. Get well soon.

From Paul Petersen on Tue, Apr 15, 2008 at 20:40:08

Maybe you're pregnant.

From jtshad on Wed, Apr 16, 2008 at 09:45:46

Not good, go get checked out to get over the crud.

From marci on Wed, Apr 16, 2008 at 16:10:41

wait a minute..isn't mono "the kissing Disease" and since i don't have it...what does this mean? jk i hope you feel better really really soon!

From Jon on Wed, Apr 16, 2008 at 19:12:30

Busted

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 easy miles with Cody and Paul.  Felt a lot better than Monday- hopefully I won't feel like crap tonight and will be able to run tomorrow.  8 min pace till the last mile when I had to pick it up to get home in time to watch the kid.

Elite- 437

Weight: 0.00
Comments
From Adam RW on Thu, Apr 17, 2008 at 23:23:34

Seems like the day off did the trick. I hope it isn't mono and whatever it is stays away now...

From Jon on Fri, Apr 18, 2008 at 08:59:00

Yeah, me too. I was tired after the run (way more tired than usual for a 5 mile run), but nothing like Monday. I'm going to try a run the next 2 days, rest Sunday, and then evaluate next week.

From Logan on Fri, Apr 18, 2008 at 20:59:38

Come and join Cody and I for part of the run on Saturday if you are up to it. We are meeting at Hollow Road at 5:45. I know it is early but I have to get back for a track meet at Logan High.

From Cody on Fri, Apr 18, 2008 at 23:39:50

Are you coming???

You and Paul could drive up partway up the canyon and run down with us...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Cody and Logan were running Hollow Rd/Blacksmith Fork canyon.  I met them at about mile 12 of TOU, 5 miles into their run.  We ran to mile 7, then turned around and ran back.  Almost perfect temperature, and I started just far enough up the canyon to miss the strong headwind.  1:12 for 10 miles- I thought it was short of 10, but mapmyrun put it at 10.15.  Felt much, much better than Monday, though I could tell by the end that I was fatigued.  It was probably good I didn't try to do much more than 10 today.  I think I should be ready to ease back into 6 runs next week with moderate mileage.

767- 149

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

First 4:30 am run of the year.  Winter is still here- 20 deg.

pm- ran 5 miles with Cody, then just over 5 more by myself.  I'm guessing 7:27 pace with Cody, then a hair slower by myself.  I just looked at his blog and it said 7:23 pace, so we were moving a bit faster than I thought.

It sure is a lot easier to get 15 miles in 2 runs rather than 1, even with the 4 am wake up call.

Elite- 442

Adrenaline- 291

Weight: 0.00
Comments
From cody on Mon, Apr 21, 2008 at 09:59:05

wow! You got out this morning. Crazy, but smart. Did you see the houses that had their sprinklers on this morning? Ice sculptures on the lawn. Smart.

From Jon on Mon, Apr 21, 2008 at 10:23:59

No, I didn't notice any sprinklers- either they weren't on, I was out of it, or it was too dark. Maybe all 3.

I am tired now- can I take a nap?

From James on Mon, Apr 21, 2008 at 10:58:50

Way to get out early! If I want to run in the morning right now I have to get up between 4:45 and 5:00am and it is hard to do.

From David on Mon, Apr 21, 2008 at 11:10:21

You guys are tougher than me, I can manage 6 a.m. once a week. I love the Logan lawn-watering-buffalos, never to early to turn the sprinklers on. They'll keep going until November.

From jtshad on Mon, Apr 21, 2008 at 11:15:36

Welcome to the early risers club! We had ice all over this morning too as we were a balmy 17 degrees this morningn when I ran.

From Jon on Mon, Apr 21, 2008 at 11:22:52

James, I agree it is tough- my normal wake up time is 5 am, so my run mornings are between 4-4:15 am. Not easy to do.

Jeff, you get up at 4:15 every morning, don't you?

From jtshad on Mon, Apr 21, 2008 at 11:24:12

Yep, pretty much every weekday morning. Once you get used to it, it is not so bad. I just have to remember these are easy runs so I don't expect much as far as pace, just easy recovery runs.

From Jon on Mon, Apr 21, 2008 at 11:28:38

Follow up question, Jeff- what time do you go to bed each night?

Have you ever tried every other day for an early run? Sometimes it keeps me from getting too tired from the early rising, though it makes it hard to get into a pattern...

From jtshad on Mon, Apr 21, 2008 at 11:32:35

I usually go to bed around 10-10:30pm (though last night it was 11:30 and it felt like 1:30am to me).

I haven't tried every other day (on purpose at least) as this is about the only way I can keep my mileage up in my training range (70-90 miles/week) effectively.

From Jon on Mon, Apr 21, 2008 at 11:34:32

Maybe I'll have to join you in spirit at 4:15 every morning. More miles, less sleep...

From James on Mon, Apr 21, 2008 at 11:49:50

I do fine getting up at 5:45am but that extra hour is hard. I am trying for the three times a week early morning runs.

From marci on Mon, Apr 21, 2008 at 14:50:19

wait a minute...you went running this morning.. i had no idea. I was sound asleep in our warm, comfortable bed! :)

From Jon on Mon, Apr 21, 2008 at 14:55:54

Yeah, yeah, thanks for rubbing it in.

Actually, by running in the morning I can run less in the evenings, so I can spend more time with you! But I do have to go to bed earlier, so you can't give me grief about that!

From wheakory on Mon, Apr 21, 2008 at 22:17:33

I run every morning between 6 - 6:30am, and now it's pretty easy to do since I've done it for so long. I can usually get any type of run I want to do in the morning, because my legs usually feel fresh.

4:30am though that's way way early! Nice runs today.

From Jeff (LAD) on Tue, Apr 22, 2008 at 14:19:31

Ack!@4:30am run. I've done a few 5amers and they're a great way to start the day. But that temp makes me cold just thinking about it. How far we've come here in 6 weeks ... supposed to be near 80 for a few more days with overnight lows in the upper 50s. Way to slug it out, spring will be there soon.

From Jon on Tue, Apr 22, 2008 at 15:02:41

80's? Wow- we had 2 days a few weeks ago in the 70's, but mainly have been in the 40's and 50's forever. With lows from 15-30 deg for more than forever. Maybe I should move to San Diego...

From Jeff on Tue, Apr 22, 2008 at 18:45:20

or just move to St Louis from September through May (you don't want any part of our summers).

From wheakory on Tue, Apr 22, 2008 at 18:53:42

We just all need to move to Hawaii.

From Jon on Tue, Apr 22, 2008 at 18:57:10

Hawaii is great, but my running clothes sure got A LOT sweatier and stinkier there. Hard to believe I could stink more, but it was BAD!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Mini-workout with Cody on Young Ward loop.  3 mile warmup, then did a short tempo run.  I was hoping for 3 miles around 6:30 pace.  First mile was with Cody in 6:30.  Second mile he picked up the pace and I kind of lost concentration- 6:45.  Picked it back up for the 3rd mile- 6:30.  Ran home from Cody's house after the run.  11 miles, 1:18:45, 7:10 avg.

767- 160

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

6 miles at 4:20 am.  Started off real slow (.5 mile in 4:20) and tried to pick it up from there.  Pushed the pace pretty hard- well, as hard as you can make sluggish legs run in the morning.  I only had 45 minutes so was afraid that I only ran ~5.5 miles, but mapmyrun actually put me at 6.05, so I was a hair under 7:30 avg.  45:01 total.

2 good running-related notes:  I have been doing a good job of getting to bed hours earlier than I ever have in the past most nights.  I was asleep at 9:30 last night and 10 pm Mon night.  I even have a few 9 pm bedtimes, which is far better than the 11-11:30 I have lived for the past 5+ years.  I also found that being sick resulted in some weight loss- down to 139 lbs this morning, the lowest since right after my mission.  My normal weight since then has been 155 or so, with a low of 145 and a high of 170.

Adrenaline- 297

Weight: 0.00
Comments
From Dustin on Wed, Apr 23, 2008 at 10:26:47

Great job getting out so early in the morning. I'm also trying to drop my weight some, which I think will really help me. I'm carrying an extra 10 to 15 pounds right in the gut and hips.

From marci on Wed, Apr 23, 2008 at 12:38:35

wow your wife must not be doing the best job at feeding you good meals!

From James on Wed, Apr 23, 2008 at 13:15:20

How are you feeling, and did you get into your house?

From Jon on Wed, Apr 23, 2008 at 14:18:22

James- Yeah, we got into our house finally. I am feeling much better, now I just have to recover from missing 3 weeks of running...

Marci- you are doing a fine job feeing me, though I would never say "no" to even more food!

From Adam RW on Wed, Apr 23, 2008 at 22:25:52

I can't imagine you at 139. I hope you feel ok with that. Have fun this weekend with the 30K. It'll be good to see you race healthy again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

9 easy miles. It snowed off and on all day, and it was hailing with thunder and lightning when I got home from work.  Huh.

Elite- 451 

Weight: 0.00
Comments
From James on Fri, Apr 25, 2008 at 21:21:38

Good luck tomorrow! 30K is like a marathon without having a wall to hit. Wish I could be there to run with you guys. I hope you are feeling better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 easy miles.  I'm excited for the 30k tomorrow- strange distance.  Should be a good race.

767- 166

Weight: 0.00
Race: Striders 30k (18.6 Miles) 02:00:37, Place overall: 4, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.4018.600.000.000.0023.00

Day of the last Striders series race.  I went in not really knowing what to expect- I am 95% recovered from my sickness, but I first got sick Mar 18 and essentially missed 3 weeks of good training.  I was in 3rd place in the series, 29 seconds ahead of Ben.  My only goal was to hold onto 3rd place.  I planned to take it out slow at 6:30 pace and then see what happened after mile 9.  3 miles warmup.

Pretty good weather- probably 30 deg, slight breeze the whole way.  Sunny- shorts, singlet, gloves and hat.  Found out at the start that Tim Wight would not run because he has a stress fracture in his pelvis- ouch!  Get well soon, buddy.

Mile 1 was with Ben, Nate Pollard, Cody, and Chad- 6:54 (mile was a bit long), then Cody and Chad pulled away and I ran with the other 2.  Mile 2 was 6:16, then 4 miles between 6:29-6:34.  Then we did 3 miles of 6:50-6:56 pace up a gradual incline with a slight headwind.  First 9 miles were very easy for me (I could have done ~30 seconds faster per mile), but I was just fine with that.  After the top, we picked it up a bit- 6:26 for mile 10, then 6:10 and 6:06.  When we hit mile 12, Ben (who did SLC marathon last week) and Nate decided to slow down to 7:00 pace while I kept going with a 6:08 and a 6:03.  At mile 15 I was starting to feel my 6:10 pace and hit some gradual uphills which continue through the end of the course- Cody says they at 20 seconds slower than the previous miles.  I did a 6:18, 6:23, 6:24, then 6:26.  Felt pretty tired but actually maintaining a decent pace.  I got passed by Jeff M at mile 18- tried to hold him off but he had a good head of steam.  Last 0.6 in 4:02.  4th place overall, 3rd in the series.  I met my goal.  Sub-2:00 would have been nice, but the first 9 miles were too slow for that.  Very slow 1.5 miles cool down.

Chad easily won, 1:53, and Cody took second, 1:55.  They had decided whoever won would take the other and myself to breakfast, so Chad took us to a good little restaurant.  Thanks, Chad.  Top 3 FRB sweep in the men's overall for the series- Chad, Cody, and myself.  Sasha and Steve should be happy.  We even got some comments on how nice our matching shirts looked.  Big congrats to Chad and Cody and all the other series runners.

I was happy with today- I got 3rd in the series and got a good training run for the marathon.  Based on today, I'm not really going to taper for Ogden marathon and will aim for a 2:50 time- not going to push it, just use it as training for the rest of the year- start slow, see what I have left at mile 18.  Feel good, with a slight pain in my right knee that I will monitor.

Adrenaline- 299

Tangent- 187

Weight: 0.00
Comments
From Adam RW- on Sat, Apr 26, 2008 at 16:49:55

Jon, Great run! I've been eagerly waiting to hear how everyone did. It is great that you three swept the series!

From Walter on Sat, Apr 26, 2008 at 17:27:42

Jon I wished now i felt good enough to run with you guys. I would have tried keeping up with you. I want to try to run a slow first half in ogden marathon around 1:20 and then try to get a 2:38. Thats a good goal and Im going to stretch alot and try to get my legs back. I have to force myself to settle down when I start races.

From Lybi on Sat, Apr 26, 2008 at 17:53:34

Congratulations on a great race and the Striders series! How exciting!

From Brent on Sat, Apr 26, 2008 at 18:15:56

Jon, no doubt, you would have given the top 2 a run for win if not for being sick, great run and series. 300 commando points for the 4th overall. Can't wait to see what you and the other bloggers do at Ogden.

B of BS Rools out

From Chad on Sat, Apr 26, 2008 at 19:16:12

Jon--great job today, it was a fun series. I'll never forget your 10m performance.

From MichelleL on Sat, Apr 26, 2008 at 22:10:06

Good job Jon! So glad we swept!

From Paul Petersen on Sat, Apr 26, 2008 at 22:18:11

Nice job. Way to come back from sickness and moving.

From cody on Sat, Apr 26, 2008 at 23:12:55

Nice Job Jon! I think you still have a great summer of racing ahead. This is only the beginning. I have to thank you for getting sick so I could move into second. Taking one for the team!

From jtshad on Sun, Apr 27, 2008 at 09:53:39

Jon, great running coming off all you have had to deal with. Congrats on the 3rd place series finish. Looking forward to seeing you in Ogden, running strong and healthy.

From josse t on Sun, Apr 27, 2008 at 10:06:19

Good job on with pulling through a tough race and series. Hope you are 100% soon:)

From MarcieJ on Sun, Apr 27, 2008 at 10:18:46

Great race!

From James on Sun, Apr 27, 2008 at 15:18:53

Nice running there. A top three finish in the series after a rough few weeks of life trials. However, I am disappointed in you not being able to finish off those pancakes!

From MichelleL on Sun, Apr 27, 2008 at 15:53:18

No kidding on the pancakes! That is just shameful :)

From jtshad on Mon, Apr 28, 2008 at 11:34:03

Nice pic of you Chad and Cody on the Strider's Series Results homepage. Three stud runners!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

My knee was rather painful all day yesterday, so I iced it during the day yesterday and today.  It was much better today, I could only feel anything when I went up or down stairs.  I did feel it my whole run- not really a pain, but more a sensation and soreness below and behind my kneecap.  Anyways, my run was a rather slow 12 miles or so at 8:00 pace with the jogging stroller.  Slight wind the whole way home, which left me pretty tired by the end.  Long run pushing the kid.  Planet walk, then 400 W up to 1400 N, then worked my way home.  Planning on 77 miles this week, most since Aug last year.

767- 178

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

AM- 6 miles around town.  I saw a very big, slow, bright, and very green shooting star this morning.  I have seen lots of shooting stars, but never a bright green one.  Kind of pretty.  44:05, 6 miles.

PM- About 4 miles with Cody and his kids, then 5 miles with Paul on the LHS grass, then just under 2 miles home.  Unknown pace, but knee still hurt a bit and legs were still sluggish.

Adrenaline- 310

Elite- 457

Weight: 0.00
Comments
From Adam RW on Tue, Apr 29, 2008 at 10:26:16

Green? Were there little green men aboard? I think the stars are the main thing that can get me out of bed in the morning. So many more here than I ever saw in Chicago or St. Louis...

From air darkhorse on Tue, Apr 29, 2008 at 21:40:26

Maybe it's a sign of something good. Don't laugh because I saw one the morning of 2 of my best races! If you can keep the knee in good shape with that mileage you might just see it happen.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM- 6 miles on the grass at the golf course.  Hoping running on grass helps my knee stop hurting.  Nice morning run temp- ~43 deg.  Easy day today, so no PM run.

Elite- 463

Weight: 0.00
Comments
From wheakory on Wed, Apr 30, 2008 at 20:08:11

Where does your knee hurt? If you've been reading my blog my knee has hurt for the last 7 days. I think it's just runners knee.

From Jon on Thu, May 01, 2008 at 08:55:56

Same type of thing- pain right below and behind my kneecap. I think it is just a bit inflamed from my long race last Saturday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

AM- 6 miles, mostly on the Willow Park baseball fields.  Not bad weather, actually- ~30-35 deg, slight wind, no precipitation.  When I left for work 30 minutes later, there was a dang good snowstorm raging.  Welcome to May, everyone.

PM- Planned to run 10 miles in the mountains, but decided last minute to run around town with the kid.  Big mistake.  We bundled her up cause it was only 45 deg but she got real ornery.  Ran about 4 miles, then she got out to look at some ducks and really didn't want to get back in the stroller.  Did 3 more miles, then she got out to go down some slides for 10 minutes.  Again, she really didn't want to get back in the stroller.  I ended up cutting my run about 1 mile short due to excessive whining from the kid.  I don't think I'm going to take her again for a while.

Adrenaline- 316, 767- 187

Weight: 0.00
Comments
From jtshad on Thu, May 01, 2008 at 09:53:52

We have the snow up here as well.

Hey, the "blue" team looks like a great team, you guys should have a fun time!

From wheakory on Thu, May 01, 2008 at 17:02:33

How's the knee feeling Jon? I hope it's completely healed.

From Jon on Thu, May 01, 2008 at 23:31:06

Feeling the same, Kory- I am hoping that faithful icing will help it eventually go away.

From wheakory on Fri, May 02, 2008 at 01:27:43

Take a day off my friend like I'm doing tomorrow.

From Logan on Fri, May 02, 2008 at 11:17:48

I am coming up to Logan for Katey's graduation tomorrow. Are you up for an 1 1/2 hour run starting at about 6 or so?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 miles in 48:46.

Elite- 470

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

Long run today. Ran 2 miles at ~7 min pace to Paul's house, where I met Logan (not Paul). We ran most of the first leg of WBR, then ran back to Paul's house- just over 7 miles at around 7:10 pace or so. Ran around the block with Logan, Paul, and his dog, then ran to Logan High and did Paul's endless grass loop- about 7.5 miles or so at ~7:25 pace. Then ran 3.5 miles home at 7:00 pace or so. Total- ~20 miles, 2:23:29. Felt pretty good, tired and hungry by the end.

This is my highest mileage week since Aug last year, and only my 3rd week of 70+ miles this year. I'm planning on 65-70 miles next week, then a one week mini taper for Ogden, the get back up above 70 mpw as soon as I can afterwards. In related news, I weighed myself after my run (I usually weigh before) and after breakfast, and was down below 140.  Lowest in a long time- I guess this is my racing weight now, though I don't want to go much lower.  Which means I get to eat more!  Yeah!

767- 207

Weight: 0.00
Comments
From jtshad on Sat, May 03, 2008 at 18:37:42

Nice run, you lightweight! Looking good for Ogden, see you there!

From steve ashbaker on Sun, May 04, 2008 at 20:40:35

Good balanced training you have planned Jon, Good Luck with Ogden.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Time to try out the trails!  Drove to Green Canyon, sunny and 70 deg.  Perfect.  The first mile of singletrack was great, and the first half mile of dirt road.  Then I started hitting patches of snow that became larger and more frequent until most of the last two miles or more was entirely on snow.  It was compact enough that I didn't sink in too deep, but it was slow going.  Water was often running under the snow and I would occasionally break through and soak my shoes.  Reached the top and discovered a yurt- never saw that before.  I went north into the watershed area for another mile.  5 miles up, 45 minutes (very hard work but slow pace).  Coming down was a lot faster (34 minutes), though still difficult- any momentum I had would disappear as soon as I hit a snow patch and started sinking in.  But it was a very, very enjoyable run that got me excited for when I can go running on trails more.  Knee felt improved, but the uneven terrain and downhill made it painful by the end.  10 miles or so, 1:19:07.

Ascend- 232 (first time wearing these trail shoes since January)

Weight: 0.00
Comments
From Walter on Tue, May 06, 2008 at 11:45:43

Hey jon what the heck is a yurt? and is your knee hurting from IT band problems or something else? Because my IT band is killing me.

From Jon on Tue, May 06, 2008 at 12:08:02

A yurt is kind of an overgrown tent that people ski up to around here in the winter. Take a look- http://www.usu.edu/orc/yurt/green.cfm

Not sure what my knee pain is from- general overuse, I think. I just ice it a lot. Where is the pain in your knee? Is it restricting your running?

From Walter on Tue, May 06, 2008 at 15:21:26

Dang thats a huge tent! I was expecting a little small something with a bum hanging around it. My pain is in the back of my knee from my IT and it wont go away. I think my calve muscle was so tight at boston that it pulled on my i t band and strained it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM- 6 early morning miles on the landfill loop.

PM- I really didn't feel great after work.  I had planned on 10, but finally pushed myself out the door hoping to just manage 6 or 8.  I felt light-headed and dizzy the whole way, and had to stop 3 times to go number 2.  But I managed all 10 miles (canal route) in 1:13:32.  Glad to have that run over.

Elite- 476

767- 217

Weight: 0.00
Comments
From Logan on Tue, May 06, 2008 at 09:58:44

You and Cody are fine to stay at my grandparents' house the night before the marathon. You just need to bring something for the pasta party as your form of payment!

From Jon on Tue, May 06, 2008 at 10:17:45

Sounds great!

From Walter on Tue, May 06, 2008 at 23:19:03

Thats right you tell that terd whos boss. Who does number 2 work for? Yeah baby!

From jtshad on Wed, May 07, 2008 at 09:15:32

Rough run in the pm and looks like it stayed with you until this morning. Get well so you can a good run next weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

AM- 5.5 easy miles.  Tired and sluggish.  I am getting a cavity filled after work, so this is my only run today.

Adrenaline- 321

Weight: 0.00
Comments
From MichelleL on Wed, May 07, 2008 at 09:10:33

They've really got to start putting some treadmills in the dental offices, eh? That would be much better than watching a movie or listening to Enya. Except they might fill a hole in your tongue on accident, then there's the drill. . . hmm.

From Jon on Wed, May 07, 2008 at 11:19:47

Yeah, I don't want anyone putting sharp objects in my mouth while I run...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

AM- 6 easy miles at 7:45 pace. Couldn't get moving faster at that time of the morning, today. Rained much of the night so I stayed on the pavement.

PM- 9 miles in 62 minutes around Logan, RH, and Prov.  Felt much better, though my knee irritation/pain is continuous.  I even ran 1 mile on the LHS track (first track run in a long time)- didn't try to run fast, just a hair faster than the rest of the run.  It was a 6:40.

Elite- 482

767- 226 

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

AM- I have been going to sleep 30-60 min later than I probably should most of this week, and it finally caught up to me. I was very, very close to bagging my 4:15 am run this morning. In the end, I forced myself out of bed and slogged through 5.5 miles on the golf course, running holes 5 thru 14. Maybe I'll get all 18 holes one morning, though I will need more than 45 minutes.

PM- Man, it is a TON easier to run 7:00 pace at 5 pm then it is to run 8:00 pace at 4:15 am.  Anyways, did the Willow Park/Planet Walk 6+ mile loop.  6.3 miles, 6:49 pace.  Round down to 6, since I'm sure some of my morning runs have been short.

Elite- 487

767- 232

Weight: 0.00
Comments
From Ruthie on Fri, May 09, 2008 at 22:07:45

Holy cow. 4:15 AM is just plain inhumane! Good job on getting out even without all the necessary sleep.

I'm really excited! We definitely should get together for some runs once fall semester starts. Only, I'm scared a bit, since you guys actually have winter in Logan. I'm far too used to balmy St. George winters. Should be fun though?!?!? :)

From Superfly on Fri, May 09, 2008 at 23:05:33

Good job getting out with your crazy schedule. Your a trooper. I can do that like once a month or something if needed but not every day.

Keep up the good work!

From Jim on Sat, May 10, 2008 at 16:53:31

Anybody running at 4:15 am has my respect. Great dedication!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

12 easy miles with Cody to the canal and up Logan canyon a bit, mainly talking about how great Cody will do at Ogden.  Ran into Drew- he is doing great.  My knee really tightened up after that- I'm going to take Monday and maybe Tuesday off to hopefully let it get all better before the marathon.  I do have to say, this 2-a-day thing is great, even with early morning runs.  This is the easiest 70 mile week of my life.

12 miles, 1:27:32 (and no bathroom breaks!)

Adrenaline- 333

Weight: 0.00
Comments
From jtshad on Mon, May 12, 2008 at 17:20:07

Get that knee better! Taking a couple of days off is a good idea.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 easy miles on a nice morning- 50 deg, no wind.  Great day.  Ended up winding my way to LHS and decided to do 2 miles on the track, just for kicks.  Did a 7:15 and a 7:05 (the first one felt a lot harder than the second for some reason).  I am pretty sure I just set my pre-5 AM 1 mile (7:05) and 2 mile (14:20) PR :)

My knee felt a bit better, but not as much as I was hoping.  For Ogden this week, I missed too much training in March/April due to sickness to be competitive, plus don't want to aggravate my knee.  I am running it at an easy pace as a training run to build on for the rest of the summer.  My first marathon ever, 2003 TOU, was a 2:49:59.  I will aim to crush that time by 1 second this week.  I will go out at 6:30 pace or so through the first 18 miles, then see if I can pick it up a bit.  If not, no worries.  I'm just going to have fun and enjoy seeing all the FRB-ers compete!  I did give myself my pre-race haircut last night, though, so watch out.  It is not as short as Clyde's or Logan's, but it is still pretty short to cut down on any wind resistance from the head wind we had on the 1/2 marathon.

676- 238

Weight: 0.00
Comments
From Logan on Thu, May 15, 2008 at 21:58:14

Can't wait to see the hairdo!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 easy miles with the jogging stroller.  Knee really bugged me.  IB should make it fine for Saturday, though.  1 more easy run tomorrow.

Adrenaline- 338

Weight: 0.00
Comments
From Adam RW on Thu, May 15, 2008 at 23:21:02

I'm sure you've had 5000 comments on what to do about your knee. But I'll make it 5001, have you been icing after the runs and heating before? My right knee has bugged me on and off since I can remember and that combo seems to help.

From Jon on Fri, May 16, 2008 at 08:48:50

I ice regularly all day. Haven't been heating pre-run- no time in the mornings.

From Dustin on Fri, May 16, 2008 at 09:57:12

Good luck on the marathon, hope everything goes as planned.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

2 easy miles with the stroller as a final shakeout.  Leaving for Ogden in 1 minute.  Here we go!

Elite- 489

Weight: 0.00
Race: Ogden Marathon (26.2 Miles) 02:46:55, Place overall: 11, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.8026.200.000.000.0028.00

Going into this race, I just wanted to treat it as a good training run, run a first 1:25 half (6:30 pace), then even or maybe slight negative split, and I didn't want to make my knee worse.  Goal time of 2:49:58 (1 second faster than my 2003 TOU).

It was lots of fun to see the bloggers at Logan's party last night (thanks Logan and Katey) and to see TONS of bloggers at the start.  I didn't want to go out fast so I stood a few rows back and went out with Andy Browning for the first 5 miles.  Mile markers were uneven but we were at 39:10 at mile 6 (6:31 pace).  Andy dropped back and I ran with Carre Joyce for a few miles.  After mile 7, I was in ~28th spot and was never passed again.  I met Jake Saunders at mile 8, and we ran the next 10 miles together.  He is a nice guy from North Logan- I was excited to meet another Loganite to train with Cody, Paul, and I.  He had a few cheering sections along the way, too, which was nice.  Next 6 miles were all 6:22-6:38 over the rollers, with a 1/2 marathon split of 1:25:15 (6:31 pace)- I felt pretty good and was excited how close I was able to stay to my goal pace.  My internal speedometer (no GPS for me!) was right on.  I knew a negative split was doable, and started to think 2:47 was in my capability if I worked hard after mile 18.

Mile 14 was a bit fast with the crowd and downhill, 6:01, then mile 15 was slower up the hill, 7:31 (marker may have been off, too).  Jake and I ran 3 miles at 6:00-6:10 pace, then one relaxed 6:25 right before the downhill.  At this point, I wanted to see if I could get a good negative split and even run some sub-6:00 miles, so I wished Jake luck and started picking off runners.  Ran 3 miles of 5:51-5:57 down the canyon, which I was happy with.  Mile 23 was out of the canyon on the bike path, flatter, and I thought I slowed down, but it was 5:50.  I passed lots of runners in the canyon, finally getting the last guy (Bill Cobler) at mile 24.  I had never run sub-6 this late in a race and it felt great.  Then my speed burst and the heat (plus 23 miles) started to hit me a bit, so my last 3 miles were 6:10-6:23 pace, with a final .2 of 1:18 for a final time of 2:46:55.  I felt fatigued at the end, but it was definitely my strongest finish ever and I never hit the wall- 6:03 avg for the last 7 miles!  All in all, I ran a 3:50 negative split, passed 15+ guys in the last 19 miles while never being passed, felt great (minimal knee pain, partly due to a super-dose of IBprofin before the race), and am hardly sore now.  It was a great workout.  11th place overall, 3rd in age group.  And even if I raced right from the start, it's doubtful I could have caught Walter who was 2 minutes ahead of me. 

This is my 3rd fastest marathon ever, though my 2005 St. George of 2:46 is probably slower when you account for difference in difficulty.  So, it was a somewhat easy race/workout that resulted in my 2nd best marathon performance ever.  Hopefully my knee will get better and I can have a great race season.  Back to work on Monday!

Bloggers did great.  10 of the top 12 guys were bloggers, and Michelle took 2nd.  Plus lots of other good races on a hot day.  Congrats to everyone! 

Tangent- 215

Weight: 0.00
Comments
From jtshad on Sat, May 17, 2008 at 15:58:50

Way to crush your goal and run a great race! Nice to see that you are running strong even after coming off a spring full of sickness and injury.

From Cody on Sat, May 17, 2008 at 16:02:35

There is no looking back now Jon - You will be set up for an awesome summer of racing if you can keep the injuries/sickness at bay. Textbook example of how to run a marathon! Everyone take notes!!!!

From Lybi on Sat, May 17, 2008 at 16:49:13

What the...you really shouldn't be running easy and getting times like this, Jon. It's just unnatural! Great job, sounds like you had fun toying with the other runners who just about died running this race today. :)

Good luck with your knee! I can't wait to see what you can do at St. George this year.

From josse t on Sat, May 17, 2008 at 16:52:21

Looks like winter is over. Great job! you beat your goal time. Impressive finish and -split.

From Walter on Sat, May 17, 2008 at 16:59:15

Great run Jon! If I would have tried to stay with you, you would have lulled me into a nice pace then dusted me at the end! I couldnt make that much time in the 2nd half! You are an animal! We'll have to get over our illnesses and injuries and hammer it out old school style! you know, when you pass me I trip you or the apples you were going to throw at me at TOU! yeah, Im still glad that didnt happen! Wouldnt want to see a 130 pounder open up a can of whoop a##! I wish I could run with you guys up there! When I visit my inlaws Ill call you and cody and we can light it up!

From David on Sat, May 17, 2008 at 19:25:47

You got beat by Cody?

I'm kidding, good run. I was worried when I saw your entries about the troublesome knee. Way to finish strong.

From James on Sat, May 17, 2008 at 21:41:42

Good job today. Sounds like you will be fine this summer.

From Adam RW- on Sat, May 17, 2008 at 22:13:27

Smart race and I bet that second half you were having a ball. It is fun to finish a marathon strong.

From Chad on Sat, May 17, 2008 at 23:30:41

Jon--strong race! Err...training run! Great performance, no matter what you call it.

From Dustin on Sat, May 17, 2008 at 23:33:08

Great job, especially nice to see you felt so strong toward the end.

From Mike Warren on Sun, May 18, 2008 at 10:40:32

Thats an impressive "training run"! Hey, great job, very glad you did so well.

From Superfly on Sun, May 18, 2008 at 12:14:34

Your a machine Jon. Great job considering you've been so sick and stuff.

From MichelleL on Sun, May 18, 2008 at 14:42:20

Wow Jon! I didn't realize yesterday that you had such a great race/non-race. Congrats!

From Paul Petersen on Sun, May 18, 2008 at 14:50:15

Nice job. I knew you would do well. It's fun to run a marathon relaxed, isn't it?

From nicole on Sun, May 18, 2008 at 20:41:08

Thanks for the encouragement! Looks like you dominated your goal today - great job!

From johnr on Sun, May 18, 2008 at 23:53:16

Nice work with a 1:25/1:21 split. Looks like you could have really rolled a PR if other things had lined up. That must have been fun passing people the whole way. Get healthy and keep up the good work.

John R.

From Dave S. on Mon, May 19, 2008 at 10:21:24

Nice run and a great second half. It was fun to see you and the other sub 2:50 bloggers cross the finish.

From Dale on Mon, May 19, 2008 at 10:28:01

Wow, 2nd best performance on a training run? Great work. A real race for you will be scary fast!

From Jon on Mon, May 19, 2008 at 11:55:47

Thanks for the comments, everyone. It was a fun race, though I was a lot more sore and my knee was very tight by Sunday morning. It was very exciting to see all the FRB'ers do so well.

From RivertonPaul on Mon, May 19, 2008 at 17:58:08

Thanks for being friendly at the start. I enjoyed meeting you.

From Brent on Mon, May 19, 2008 at 19:28:00

Jon, a litte late on my comments, isn't it great when you can run 2:46 at not be all out? 300 commando points for the 11th and age div. placing. Hey, if you wore your green shorts, I have a picture of you about two blocks from the finsih. Let me know if you want it emailed.

Stay Kool, B of BS Rools

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Planetwalk- 4 easy miles with the stroller at ~8:45-9:00 pace.  I could feel every muscle fiber in both quads with every step and felt the normal sensation in my knee, but felt fine other than that.  No post-marathon runner's asthma, either. 

Tomorrow I am scheduled to get my first-ever real massage, and even signed up for 2 hours!  It should be painfully wonderful.

Elite- 493

Weight: 0.00
Comments
From Jake Saunders on Sun, May 25, 2008 at 14:49:20

Jon,

This is Jake from North Logan, from the Ogden Marathon. The site looks great, you've got me interested. drop me a line. Phone number 801-814-3903, gazlem02@yahoo.com.mx or jsaunders@loganutah.org

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 easy miles on a beautiful morning with a brilliant full moon lighting the way.  Ran 13 holes on the golf course.

In some sad news, my beloved port-o-potty is gone.  It was about a mile from my house and very convenient to use on many of my routes, which I did many, many times over the past 7 months.  Now the construction is complete and it is gone.  Farewell, old friend, you will be missed.

Adrenaline- 344

Weight: 0.00
Comments
From Andy on Tue, May 20, 2008 at 09:04:57

Hope you were able to give the POP a proper send off.

From cody on Tue, May 20, 2008 at 09:27:54

Bummer...it was a life-saver.

From Bethany on Tue, May 20, 2008 at 09:33:09

Parting is such sorrow...

From wildbull on Tue, May 20, 2008 at 15:30:30

all you did was dump on your friend any way. can't blame him for leaving!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 miles with Cody on the river trail.  I hadn't been on it for a long time- it was wonderful.  Overcast and drizzling, 50 deg, only a few other people on the whole trail.  The leaves are really coming out and the Logan river is full.  Good run, almost no soreness now.  The massage yesterday helped my quads a lot.  65 min.

Ascend- 240

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

AM- 6 easy miles in 45 deg weather with the jogging stroller.  47:00.

Elite- 499

Weight: 0.00
Comments
From Adam RW on Thu, May 22, 2008 at 16:34:53

So I guess I’m an activist at heart. I noticed we’ve only had 13 votes but 144 views and there are more of you out there. I know some people don’t use the discussion board of the blog so I’m posting this comment on everyone’s blog that has updated in the last few days or so to bring your attention to both the discussion section and the mileage board. Please read the discussion here (http://fastrunningblog.com/forum/index.php/topic,324.0.html) and then vote here (http://fastrunningblog.com/forum/index.php/topic,348.0.html) if you have an opinion. If you already voted, I am sorry about the “spam.” Thank you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Didn't sleep well again because of a sick, screaming kid.  Decided to skip my 4 am run to get some extra sleep.  I should have just gotten up and gone running, cause she kept me up that whole hour anyways.  Oh well, at least it is Friday.  And it is a 3 day weekend.

Weight: 0.00
Comments
From jim on Fri, May 23, 2008 at 10:29:36

Sorry to hear about the problems this morning. Hopefully, you can get some rest this weekend.

From Katie on Fri, May 23, 2008 at 14:26:47

Two words for you.

Jog Stroller.

They make them to accommodate all weather conditions. I'm sure they even have some with headlights.

check 'em out at fingerlakesrunningcompany.com (am I allowed to suggest a store like that or is that poor blog etiquette?)

From Jon on Fri, May 23, 2008 at 14:40:57

I have a jogging stroller and use it all the time. But taking the kid out at 4 am in the rain, 38 deg temperature when she is sick, vomiting, and screaming at the top of her little lungs cause her stomach hurts so much? I can't do that.

From marci on Fri, May 23, 2008 at 15:04:19

Sorry you didn't get much sleep. Hopefully no one is vomiting tonight...

From Adam RW on Sun, May 25, 2008 at 17:36:38

Good idea about the sleeping in.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

Cody picked me up this morning and had a surprise guest- Walter!  He is in town for the holiday and joined us.  We drove to Millville Canyon and ran the very hilly deer fence trail to Dry Canyon, then back almost to Blacksmith Fork.  About 900 ft elevation gain and 900 loss.  Very nice to run on a dirt road/trail the whole time and it wasn't even too muddy from all the rain.  Lots of cows and cow pies, though.  Nice cool temperature.  Pretty easy pace, plus the hills made for slow going.  13.25 miles, 1:53:05, 8:30 avg.

806- 424

Weight: 0.00
Comments
From josse t on Sat, May 24, 2008 at 13:04:13

Look at you and your thumbs up. Cute, It offsets those green shorts;)

From Jon on Sat, May 24, 2008 at 13:07:49

Wait, what are you saying about the green shorts??? I think they match my singlet and red shoes perfectly!

It's easy to be happy and give a thumbs up when you slacked off the first 20 miles of the marathon!

From josse on Sun, May 25, 2008 at 12:53:55

No, No, merry christmas to you;)

I know what you mean that is how I felt in UVM. It is fun to run a marathon like that. It reminds us that we actually do like to do this sport and it can be fun. I wish I would have looked like that on that downhill. See I am actually just jealous.

From Adam RW on Sun, May 25, 2008 at 17:37:52

I think the green shorts go with the continued observation that "winter is finally here!"

From steve ashbaker on Sun, May 25, 2008 at 20:25:18

You really should maybe consider letting your wife dress you from now on Jon. Left a comment for you on my blog. Thanks, Steve.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

Ran with Walter and Cody early this morning.  Met at First dam and ran Bonneville Shoreline trail to Green Canyon, then up all the way to the end of the main road.  Perfect running weather- 50 deg, breezy at times, overcast, with one rainstorm for about 30 minutes of the run.  Unlike the very snowy May 5 run up this trail, the snow was all gone.  It was a very peaceful, quiet morning- there were relatively few campers due to the bad weather.  Cody's foot hurt him real bad the whole run so he was very quiet, too.  6.5 miles and ~1500-2000 ft up in 58:30 min (9:00 avg), down in 46:20 (7:07 avg).  Finished off the run with 2 donuts!  What a great way to start the day.

Ascend- 253

Weight: 0.00
Comments
From Adam RW on Mon, May 26, 2008 at 19:08:24

I like the way you finish your runs. I find the creme filled to be the most fulfilling repeats...

Also, great new picture. I knew you were cheating you don't even touch the ground!

From marci on Tue, May 27, 2008 at 03:28:52

wow JOn...I would comment on those bright green shorts that definitly don't match the rest of your apparel but i am not going to because i know it will just egg you on to wear it more often.

i still think you are pretty good looking though.

From marci on Tue, May 27, 2008 at 03:29:43

oh and thanks for the donuts.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.004.000.000.000.0011.00

I wanted to start doing some speed work again.  I decided to do a 4 mile tempo run- weather was 70 deg and sunny.  Since I am currently the only operational member of the Logan FRB, I did my workout solo.  Did Young Ward loop.  Ran 2.8 miles warm up at 7 min pace, then started my tempo.  I wanted to be at or below 6:00 pace.  First mile was 6:00 dead on, mile 2 and 3 were both 5:59, last mile was 6:03.  By the end I could definitely feel that I had done a marathon 10 days earlier, but was overall happy with the workout.  4.2 miles home at 6:55 pace, giving a total workout of 11 miles in 1:12:49 (6:37 avg).  Easy day tomorrow. 

Marci was having pretty severe labor pains last night.  Bubba Gump is due in 2 weeks, which means she could appear any day.  I'm looking forward to that, partly since I will take a whole week off work and can spend it with my family and running!

Tangent- 226

Weight: 0.00
Comments
From Logan on Tue, May 27, 2008 at 22:23:23

Do you have a name picked out for the baby? What about Jethro or Leroy?

From James on Wed, May 28, 2008 at 00:20:22

I was thinking of Earl or Sherman

From Jon on Wed, May 28, 2008 at 12:18:56

The best part is that the baby is a girl! I'm sticking with Bubba Gump for now.

From marci on Wed, May 28, 2008 at 15:35:05

Bubba gump hu? well have to talk about that one a little more.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 easy miles with the jogging stroller.  49 min.

Elite- 505 (retired!)- these were by far my oldest shoes.  I bought them as a pair of semi-lightweight racing shoes and used them at St. George 2005.  Meaning I bought them 33 months ago- wow!  They were ok, but not my favorite.  They lasted so long because they were first racing shoes and then were relegated to easy day shoes (6 miles at a time).

Weight: 0.00
Comments
From melosh on Thu, May 29, 2008 at 12:01:25

Thank you for the advice on cramps.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

PM run- Logan Peak Run practice.  Ran up Dry Canyon- I had forgotten how steep it is.  And rather snowy- my last 10 minutes were on pure snowpack and I didn't really know where the trail was- I just ran uphill.  2 feet or deeper of snow, and it was rather cold and windy up there.  I ran up 4 miles with about 2900 ft vertical rise.  It took me 63 minutes.  That means I was going just under 16 min/mile pace up a 13.7% avg grade.  Truth be told, I probably speed walked 70+% of it, especially once I hit the mud and snow.  Time down was under 30 minutes.  It is real fun to run down deep snow- you just lean back and take real long strides.  Much easier than running down rocky trails.  After, I added a couple of miles on deer fence trail.  Total time was 1:43:32.  Kind of sad- I could usually do 14+ miles in the time that I did 9-10 on trails.  It is worth it because is is so enjoyable.

I noticed that my entry from exactly a year ago gave my weekly totals for the YTD.  I quickly compared to this year.  Here is what I found:

   2007 2008 
 Miles YTD  656.8 1052 
 Weeks 50+  4 11 
 Weeks 60+  2  7
 Weeks 70+  0  4

It seems pretty obvious that I have done a lot more work already this year.  In addition, if I didn't get sick in Mar/Apr, I would have 3 more weeks in the 60-70 mile range already for this year. 

This time 2007, I also had my same pair of 806 shoes, the same Elite shoes, and 2 road shoes.  Now I still have my 806's (with only 129 more miles added), the Elite's died yesterday, and I have 5 other pairs of shoes.  With 2 more arriving soon.  Wow.

Kind of mid-year goals- run 70+ miles every week through SGM, spend most of June-Sept at 80-95 mpw, win a trail race or two, and break 2:30 at St. George.

Shoe count (so I won't have to keep looking back)- Tangent 226, Ascend 262, 806 424, Adrenaline 344, 767 238, 768 new.

Weight: 0.00
Comments
From jim on Thu, May 29, 2008 at 14:27:47

This is an impressive improvement over last years training and certainly points to great things this summer/fall. Keep up the great training!

From wheakory on Thu, May 29, 2008 at 17:15:17

Great goal you have set for yourself in St. George, and with the increased training you can really accomplish it this year.

From Adam RW on Thu, May 29, 2008 at 21:25:39

That is an impressive number of shoes...

The goals are pretty nice too :) I hope to be there with you come Oct 4th.

From jtshad on Fri, May 30, 2008 at 06:19:46

Nice training for the year!

From Chad on Fri, May 30, 2008 at 13:08:25

No stats for miles run in green shorts?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

6 easy morning miles.  Temperature was a bit cool, but not too bad.  Knee hurt somewhat from yesterday's run, but was bearable.

PM- 6 easy miles.  Knee hurt fairly bad, and I definitely had DOMS in my quads from yesterday's run.  Took it easy to be ready for the long run tomorrow.

768- 6 miles (first run!)

Weight: 0.00
Comments
From marci on Fri, May 30, 2008 at 15:44:25

you did it! you got up this morning...must have not been raining. oh and thanks for waking kinley up. :(

From Jon on Fri, May 30, 2008 at 15:54:28

It's not my fault! Would you want to wait till late afternoon each day before you could see your kid?

From josse on Fri, May 30, 2008 at 20:24:19

Where is the knee hurting?

From Jon on Sat, May 31, 2008 at 00:56:09

My right knee has been hurting for about 2 months now- on the inside. Started just below the kneecap, then quickly moved just to the whole inside edge of the kneecap, plus some pain in the surrounding area. Sore to the touch after a run. At first I thought it was just some inflammation and soreness from over use, but now I am not sure. It isn't getting better, but it isn't getting worse except right after hard runs.

From josse on Sat, May 31, 2008 at 14:24:21

I had some similar knee pain 2 years ago. I went to a pt just to make sure I wasn't going to injure myself more. He dianosed me with planker band syndrome (it has many names). It was basically inflamtion on the synovial (sp?) sheath that surrounds the knee. Anyway they can do tests to see what is going on . The knee is a hard one.

From James on Sat, May 31, 2008 at 14:35:56

What is up with all of you guys getting injured all of the sudden?

From Jon on Sat, May 31, 2008 at 14:46:55

James, mine isn't really bad- I've been running with it without it getting worse for 2 months. Just lots of ice.

Josse- how do you treat planker band syndrome?

From josse on Sat, May 31, 2008 at 15:02:22

It is an inflammation problem so it is a matter of getting the inflammation down. RX by Josse- Ice after running, ice/heat 2-3 times a day, anti-inflammitories (I got a strong scrip but they were to hard on my tummy so I just did IB), and I would scrape the inside of my knees and the surrounding mucsles.

From josse on Sat, May 31, 2008 at 15:04:03

you are probably on the up side of it, I think it took a couple of months to fully go away.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I had debated with my sore knee if a long run would be good or if an extra day off would be better (since I was only 2 weeks removed from the marathon).  I planned on running, but had a busy day so it didn't happen.  I'm not sad, though, since I think the rest will do almost as much good.  Lots of ice on my knee.  And a big ol-goose egg.

Weight: 0.00
Comments
From josse on Sun, Jun 01, 2008 at 13:56:42

Good call, I like the goose egg.

From Adam RW on Sun, Jun 01, 2008 at 14:58:14

That egg has a bit of a gold tinge to it. I think it is a prize for making the right choice so soon after a race.

From Scott Zincone on Sun, Jun 01, 2008 at 16:46:25

Hey how about everybody customizes their own goose egg.

You should cut and paste a pair of green running shorts onto yours. And how about some "24 inch pythons" for the blogomaniacs out there, brother !

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM- 6 easy miles.

PM- Wow, what a day.  I woke up at 4 am for my morning run, then quickly got ready for work and ate breakfast.  Then off to work.  When I got home, I immediately left with Marci for her doctor's appointment, after which we did some major shopping and I grabbed a piece of greasy pizza for dinner.  Finally got home at 8 pm.  Left on my evening run just after 8:30 pm- ran to the end of the canal and back, 10 miles, exactly 34:45 each way (6:57  pace) with 2 potty breaks in a 2 mile period.  Lots of bugs on the run, including the annoying catepillars that hang from a thread and get all over your clothes.  I'm finding them all over me still. 

Just got home now at 10 pm.  I have to take a quick shower and go to bed- and I have to be awake in under 6 hours to do it all again tomorrow.  I'm tired.  I'm really looking forward to the arrival of our second kid sometime in the next 10 days, so I can sleep more and have more family and running time.  Most people don't associate a new baby with more sleep, but it will be for me.

767- 250, Adrenaline- 354

Weight: 0.00
Comments
From Seth on Mon, Jun 02, 2008 at 10:33:31

There are a couple canal trails which go north from Logan. The easiest to find starts on 14th North and 8th-9th east. You can totally see them on Google earth.

From Jon on Mon, Jun 02, 2008 at 10:45:58

Yep, I see it- never noticed it before, probably because I live in south Logan so rarely make it up to 14 N. I might have to add that to a long run sometime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 easy miles this morning.  I had a run-in with a skunk- I was crossing a narrow footbridge when I saw something dark coming towards me.  It got within about 15-20 feet- close enough that I could see its white stripe even though it was 4:30 am and there were no lights nearby and no moon.  I quickly retreated backwards.  He followed.  I retreated.  He followed.  By this point I was in a big field, but he kept coming right towards me.  I eventually swung a very wide loop around him and continued on my way, but kept freaking myself out the rest of the run- every stick became a snake, every rock became, well, something not rock-ish.  Needless to say, my heart got a better workout than my legs.  My knee was rather painful, though, so I cut my run 1 mile short so I would have time to ice it before leaving for work.

768- 11

Weight: 0.00
Comments
From 1946 on Tue, Jun 03, 2008 at 12:29:09

Jon,

I changed my name(on this site) to 1946. This should avoid confusion.

Happpy miles!

1946 AKA Jon

From wheakory on Tue, Jun 03, 2008 at 14:40:30

Does your knee hurt worse when you straighten it out? Maybe try an ice bath, and I'm sure your already taking something for the inflammation.

That was a very eventful run, and I'm glad you didn't get sprayed.

From marci on Tue, Jun 03, 2008 at 14:44:00

i am even more happy that you didn't get sprayed..i would have to smell it for a while.

From Jon on Tue, Jun 03, 2008 at 15:03:26

I do lots of ice packs but no inflammation drugs- I'm not a fan of drugs- I prefer to know how bad my knee hurts than mask the pain, except during races.

From Chad on Tue, Jun 03, 2008 at 16:38:35

Hey Jon,

It looks like I'm going to be up at Bear Lake the weekend of 6/14. It's probably not terribly convenient, but maybe we could meet in Logan Canyon someplace to run. Let me know.

From Sasha Pachev on Tue, Jun 03, 2008 at 16:42:37

Marcie - the smell lasts only a day, at least it did for me last year.

From Jon on Tue, Jun 03, 2008 at 17:06:34

Chad- I would be up for a Saturday run and could meet you pretty much anywhere. Do you have a location or do you want me to give you options? The only problem may be that my wife is due Jun 11. We are planning to induce by then, but if we can't and the baby comes late (i.e. June 13), I don't know if I will make it. But we can plan on it now and I will let you know for sure as the date approaches.

Sasha- you better tell the skunk spray story- how you got sprayed, what you did, and why your wife ever let you in the house again.

From wheakory on Tue, Jun 03, 2008 at 17:18:26

Good luck on the newborn Jon that's pretty exciting for the due date to be so close.

From Chad on Tue, Jun 03, 2008 at 18:12:31

Jon--I forgot about how close you guys are to the the new arrival. That's really exciting for you guys. With that in mind, we should just play it by ear. If you've got a newborn, you may not want to run as much as you think you do now. If birth is still pending, you probably want to stay close to home. If it works out though, please feel free to make suggestions. I usually run on the road around the lake. I would be up for whatever doesn't require too long of a drive. (Our place is at the south end of Garden City).

From Jon on Tue, Jun 03, 2008 at 19:01:23

Chad- I'll be taking some time off, so my wife won't mind me going on runs. In fact, I plan to run more in the week after delivery than before. Pretty much the only way I wouldn't be up for a good Saturday run would be if we delivered Friday or if there were some big complications.

As for location- last year Paul showed me a nice run that starts right by Beaver Mtn ski resort- maybe 15 minutes from Garden City. We could go there if it isn't too far for you.

From Chad on Tue, Jun 03, 2008 at 19:28:04

A Beaver Mountain run would be great. That's not a long drive at all. Send me a private message with your phone # and we'll make it happen cap'n. If Cody is available, let's bring him along!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

One nice thing about this time of year- my mileage is low enough that I don't have to run twice a day, every day, to meet my mileage goals.  This gives me a fair amount of flexibility in when I run.  I had planned to run 10 miles last night and 6 this morning, with 0 tonight and only one run Friday.  I bagged my run last night and this morning, but will do 10-12 tonight and add on 4 easy Friday afternoon, which will still give me my 77 mpw.  I won't be able to do this once I get up to 90+ mpw, but enjoy the flexibility right now by essentially being able to shift my 2 easy days/week around.

PM- 10 miles, end to end on river trail in a 50 deg sprinkle.  I felt great and was moving fast without working too hard- 37:30 up (about 30 sec/mile faster than normal), 34:00 down.  7:08 pace overall- pretty good for that trail, maybe my fastest ever.  I tried to set a personal record on the last 2 miles (actually about 1.85) for that course from the end of the singletrack to the cars- I can't find it in my blog, but I lowered my record from 11:15 to 10:50 to 10:30 two years ago.  Today I ran in 10:37- I was hoping to set my record but didn't have it in me.  Good workout.

806- 434

Weight: 0.00
Comments
From Adam RW on Wed, Jun 04, 2008 at 23:16:54

Way to work in the mileage and some nice speed at the end. I always remind myself that your 70 mile weeks are as tough on your body as my 77 mile weeks. When you are hitting 90s in 6d that is going to be some serious daily training mileage to work in the schedule. I still find your impossible to run 100 miles post one of the most useful training discussions and motivators on the blog.

From Cody on Thu, Jun 05, 2008 at 09:39:05

Nice run. I am jealous. I will have to set the record with you as soon as I can.

From Jon on Thu, Jun 05, 2008 at 10:58:41

You'll be back soon, Cody.

From Jon on Thu, Jun 05, 2008 at 11:47:03

Adam- yeah, getting higher mileage is more tricky with only 6 days. I'm planning to peak out this summer just above 90 mpw and try to stay above ~75 mpw till St. George. Anything above 80 mpw is bonus miles, so I'm not going to kill myself to get too high or worry if I don't.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

12 miles from my house to the canal and just into the mouth of Logan canyon.  Cody caught me on his bike at 3.5 miles and he rode with me till I turned around at miles 6 (he complained that I killed his avg bike pace).  Pretty decent pace today- 40:20 out (6:43 pace) and 38:45 back (6:27 pace)- 1:19:05 total, 6:35 pace.  Felt good, normal knee pain.

Adrenaline- 366

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

AM- 5 very slow, easy, tired miles.

PM- 6 easy miles with the jogging stroller.

767- 255

768- 17

Weight: 0.00
Comments
From josse on Fri, Jun 06, 2008 at 08:58:47

I don't think I would befriend a skunk, but you to right ahead and do it.

From jtshad on Fri, Jun 06, 2008 at 11:31:34

Slow and easy are good miles in the AM. Keep up the good mileage.

I will get back with you this weekend or early next week about WBR, is that OK? I need to talk with James about what our team plans are looking like as well. I haven't had much of a chance to think about WBR, so I need to get on top of it.

From Jon on Fri, Jun 06, 2008 at 12:38:13

That sounds fine, Jeff. I would like to have things hammered out by the 20th or so, at the latest. One other thought- are you and Kory driving down together? If so, we need to talk to him, too.

From jtshad on Mon, Jun 09, 2008 at 15:18:04

I am wating to hear back from Kory. Looks like I am in the first van right now (runner 2 pending a dropped runner that hasn't been incorporated yet). I am kind leaning towards staying for the finish, but would prefer to drive back with someone even if that means leaving early. Still torn but we can talk more.

From Jon on Mon, Jun 09, 2008 at 15:29:44

Let me know- if we have to talk to James to make sure you stay in van 1, I'm sure he can accomodate that. And, if it makes a difference in your decision, I am really leaning towards leaving early even if I drive by myself, just so I can make the luncheon. If you don't want to leave early, hopefully you and Kory could carpool. And I would need lots of red bull for my solo drive.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

Today I finally did a run that I have wanted to do for a long, long time- DJJ.  In other words, Double Jardine Juniper (http://www.utahmountainbiking.com/trails/jardine.htm).  JJ is one of my absolute favorite trails, but I have never done it 2 times in a row.  The trail is ~10 miles round trip, with 1850 feet ascent on the way out and 1850 descent on the way back- pretty technical on some of it.  Cody volunteered to come with me- he was on bike.  Normal time for the trail is 1:20-1:23, with my all time fastest of 1:18:30.  I was hoping to do both trips in under 2:50.

Great morning for a run- 40 deg or so, a bit breezy.  We started early- I left my house at 5:30 am to pick up Cody.  First time up was a moderate-to-hard pace.  I hit the start of the loop (mile 4) in 41:47 (10:26 pace- pretty typical for that climb) and did the 1.5 mile loop at the top in 13:23 (8:55 pace).  The trail was very muddy in many locations and really slowed me down- I think I did half the run with a pound of mud stuck to each shoe.  Then comes the fun downhill- 4 miles in 30:24.  I was moving at a decent clip but definitely wasn't going all out.  Total time first run was 1:25:35 (8:33 pace).  Oh, and I beat Cody- he arrived about a minute after me!  Score one for the runners!

Took a little break, got a drink and ate some food, then it was on to round 2.  Cody dropped out and did some biking in the area- he didn't want to fight the mud again.  I was definitely tired on the climb but really pushed the pace- 39:56 to the 4 miles spot, 9:59 pace.  Ran the loop in 12:06 (8:04 pace).  Then I really kicked it on the whole downhill- I was going all out the whole way, almost twisting my ankle and running into branches a bunch of times.  24:52 for the downhill (6:13 pace).  It was awesome and I was pooped.  1:16:56 for the second lap.  That means I went 1:34 faster than my old record!  Pretty amazing supposing I set my all time record after already having run 10 miles.  It was so much fun!  Oh, and my run down the second time was only 3.5 minutes slower than Cody's descent (on a bike with almost 2000' downhill).  2:42:31 totat time, 8:07 avg.

Great fun today- it was as great as I had hoped.

Ascend- 282

Weight: 0.00
Comments
From Cody on Sat, Jun 07, 2008 at 13:19:10

I concede...You are the master....

Maybe without the mud I could've had you....

From Jon on Sat, Jun 07, 2008 at 13:33:16

We can do it again in a few weeks, if you want.

Thanks for coming.

From MichelleL on Sat, Jun 07, 2008 at 14:26:16

This sounds like classic Jon running. Congrats on the big PR after 10 miles already. The only thing is, do you think its worth the risk of injury? This is why I don't do runs like this. I love running so much I get risk adverse.

From Adam RW on Sat, Jun 07, 2008 at 14:50:32

Sounds like fun! What's with the skunks did I miss an entry?

From Adam RW on Sat, Jun 07, 2008 at 14:51:47

Just saw it, Tues... Fun!

From David on Sat, Jun 07, 2008 at 15:10:14

That's pretty cool.

From Jon on Sat, Jun 07, 2008 at 15:33:06

Michelle- what risk of injury? Like spraining an ankle or something? I would much, much rather sprain an ankle on a run like this and be out for the season than to not do runs like this. I run in order to do trails. Running trails is not just part of my training- it is my running! I like the challenge of road racing, too, but my biggest running love is trail runs. Besides, the risk of injury/wildlife/nature problems is half the fun! Much more exciting than running on a flat, boring, predictable road.

From jtshad on Sat, Jun 07, 2008 at 16:55:34

Great run and nice weekly mileage. You are definitely going to be ready for the trail races this summer.

From josse on Sun, Jun 08, 2008 at 10:46:29

I love trials as well, and agree that they decrease risk of injury, not elemiminate them completly though. Don't fool yourself into thinking you can't get an ijury from running on trails. You still have to head warning sings and be careful with increasing mileage and all the regular things you do not to get injured.

That all said I would be on the trails alot more but I have sprained my ankle mutiple times (probably around 10 good sprains on the same ankle). And feel the risk is too great for me. I do wish I had more dirt road to run on.

I still will probably go run trails in the future but not as much as my heart want to.

Just an after thought-even though I have sprained my ankle, and some where badly bruised and swollen, I still ran through every one of the sprains with not much problem.

I do love reading all the differant peoples trail running entries. And when I can't sleep at night I imagine myself running on the trails and I fall asleep instantly.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

5 miles early this morning.  It was rather chilly out.

PM- 11 miles with the jogging stroller.  Windy and warm- almost 80 deg.  Aiming for 75+ miles this week but I really don't know how many I will get each day since daughter #2 should be arriving any day now- she is due June 11.

Adrenaline- 371

768- 28

Weight: 0.00
Comments
From Brent on Mon, Jun 09, 2008 at 21:50:38

11 miles with a jogging buggy, wow, that is worth more than your 11 mile easy run. 100 commando points for the child being good for the run. Must be a future runner.

Stay Kool, B of BS Rools out

From Adam RW on Mon, Jun 09, 2008 at 22:57:35

Very exciting!

From James on Mon, Jun 09, 2008 at 23:44:39

11 miles with a stroller is impressive. Marci went way over with the last one, make sure you have daughter #2 before WBR !

From Jon on Mon, Jun 09, 2008 at 23:46:10

Yeah, it was long today. Last year one day I did 16 or so one day, which took forever. I bribe the kid with small pieces of granola bar when she starts getting moody. As long as she isn't hungry or cold she does ok.

From Jon on Mon, Jun 09, 2008 at 23:47:04

James, I know- we have a wedding the day of WBR, too- Marci's sister and near-twin. So we really want the kid to come soon so she can go to that- we are hoping to induce this week.

From Bethany on Tue, Jun 10, 2008 at 00:02:52

Yeah for Allen baby #2!

From Jim on Tue, Jun 10, 2008 at 16:25:17

Very exciting about expecting the new baby. I have a daughter that was born on 6/11.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.500.000.000.000.0011.50

AM- 5.5 easy miles.  Much warmer than yesterday.

PM- 6 easy miles in 43:13 (7:12 pace).

768- 34

Adrenaline- 376

Weight: 0.00
Comments
From jtshad on Wed, Jun 11, 2008 at 10:29:53

Any baby news?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Woke up at 4 am for my morning run only to find my wife in the bath, trying to make the pains of her contractions go away.  Sure enough, I bagged the run and work and we headed to the hospital.  At 1:48 PM, Aspen Marie Allen entered the world.  Mom and baby are great. 

Finally snuck in a run at 8 pm- did 10 miles to the canal.  Out at 7 min pace, back at 6:30 pace.  Last mile was 6:20.  Back to the hospital now.

767- 265

Weight: 0.00
Comments
From Cody on Wed, Jun 11, 2008 at 23:35:03

Congrats Man!

From Logan on Wed, Jun 11, 2008 at 23:38:49

Congratulations Jon. I love the name Aspen. You will know be even more busier.

From Paul Petersen on Wed, Jun 11, 2008 at 23:41:07

Alright!! Congrats!

From steve ashbaker on Wed, Jun 11, 2008 at 23:47:35

Holy Cats Jon! I don't remember anything about Bethany being pregnant. Congatulations though Jon!

From Lybi on Wed, Jun 11, 2008 at 23:52:07

Ashbaker, Ashbaker...you need to brush up on your blog trivia. Bethany is married to Cody. Marci is Jon's.

CONGRATULATIONS JON and MARCI! Aspen is such a beautiful name. Can't believe you ran today, though!

From steve ashbaker on Thu, Jun 12, 2008 at 00:04:56

Oh my gosh! I'm so sorry Jon, I had a long day today and it's not over yet so I guess I'm just.. a bit tired tonight. Congrats anyway!

From wheakory on Thu, Jun 12, 2008 at 00:31:11

That great Jon. Congratulations and enjoy that newborn baby. There's nothing more special than God's gift.

From Shauna on Thu, Jun 12, 2008 at 00:38:06

Congratulations!! What a beautiful name! And you still got in a run!

From jtshad on Thu, Jun 12, 2008 at 09:59:32

Congratulations! Glad to hear mom and Aspen are doing well.

From jim on Thu, Jun 12, 2008 at 10:08:37

Congratulations!! Glad everyone is healthy. Enjoy this special time.

From Jon on Thu, Jun 12, 2008 at 17:21:13

Thanks everyone. And no worries, Steve.

From Chad on Thu, Jun 12, 2008 at 17:39:44

Congrats, Jon & Marci. I can't believe you went out for a run. Look forward to seeing you this weekend.

From Sasha Pachev on Thu, Jun 12, 2008 at 21:33:25

Congratulations on the baby! And in honor of Marci push hard on WBR to get as close to labor as a man can.

From josse on Thu, Jun 12, 2008 at 21:34:40

Congrats on the new baby! CAUTION-sleepless nights just ahead!!

From Adam RW on Thu, Jun 12, 2008 at 22:28:19

That is great news. I'm very happy for you FOUR!

From dave holt on Thu, Jun 12, 2008 at 22:30:26

Congratulations guys!

From David Nelson on Fri, Jun 13, 2008 at 11:27:37

Congrats on the baby -- and the new canyon trail. What a week!

From James on Fri, Jun 13, 2008 at 14:15:42

Congrats to both of you! No details on weight, height,etc?

From Kim on Sat, Jun 14, 2008 at 22:28:12

Congratulations! There is nothing in this world like a new baby in the family!

From Lucia on Mon, Jun 16, 2008 at 14:30:35

Congratulations! Looooove the name, and the picture is just adorable!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.500.000.000.000.0018.50

Forgot this story yesterday- I tried to convince Marci Tuesday night to go beat the Fast Running Mommy's "100 m dash while 40 weeks pregnant and partly dialated" record but she was not at all interested.  So the record is safe... for now.

AM- Left the hospital and drove straight to Green Canyon.  Attention all Logan FRB trail runners (i.e. me)- NEW GREEN CANYON TRAIL!!!  NEW GREEN CANYON TRAIL!!!  Courtesy of the National Forest Service and National Trails Day, we now have new trail in Green Canyon for the 2nd year in a row!  This one isn't awesome singletrack like last years, but I won't complain.  New trail runs on the north side of the road from the end of Bonneville Shoreline trail up to the main parking lot.

Ran 10.5 miles on Green Canyon.  It was a bit cold but perfect trail running conditions.  The upper singletrack was very muddy, puddly, slick, and sloppy- in other words, perfect trail running conditions.  I got up higher and entered the frost zone- the plants were frosty and the mud and puddles were frozen- in other words, perfect trail running conditions.  Then I got up even higher and hit the snow zone from this week- snow everywhere!  In other words, perfect trail running conditions.  The best part was I didn't see a single human being on my whole run!  Run was quick but not pushed- 10 miles in 1:17:25, pretty good for a trail.

PM- 8 easy miles on the Logan Canyon river trail. 

806- 444, Ascend 290

Weight: 0.00
Comments
From dave holt on Thu, Jun 12, 2008 at 17:34:54

Nice... no people. That's what I HATED about Salt Lake; people everywhere. I once hiked 8 hours up a canyon and was relaxing when my dog went nuts. I looked up to see a group of about 10 people hiking by. I couldn't believe it.

From Lucia on Thu, Jun 12, 2008 at 18:10:03

"A bit cold..." "...snow"... I envy you!

Yeah, I'm with your wife on that one, let Fast Running Mommy keep her record...

From sarah on Thu, Jun 12, 2008 at 19:26:54

Congrats on the baby!!!

There's no privacy on this blog...I saw the word baby and being baby hungry myself decided to check your blog. Now I'm blushing...Next time you should try to convince her to beat my record of running for 10 seconds while IN LABOR and dilated to a 7 1/2 (I nearly killed Sasha when we got back to the midwife and she checked me) I guess I'm a push over for letting him talk me into crazy stuff but I'm still alive and healthy..anyway...congrats again.

From haynes on Thu, Jun 12, 2008 at 21:36:17

Forget about the baby, there is a new trail!! I love the description you give of perfect trail running conditions. In my book, as long as you can either run on it, it is beautiful, or it is hardcore enough for a good story, I love it.

From jon on Fri, Jun 13, 2008 at 10:35:37

check out huntsvillelandtrust.org. there is also a 3 mile loop at John Hunt Park off Airport road.

From haynes on Fri, Jun 13, 2008 at 11:05:50

I don't actually live in the area, I was just being excited about the new trail for you and your fellow logan, UT trail runners. I wish they made new trails where I live. But Im not really done exploring the old ones yet so thats good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

6.5 easy miles on a canal trail near the hospital.  Easy day today, so no second run. 

I saw something very pretty on the run- there were dandelions that had their seeds all ready to blow in the wind.  But it frosted last night, so they each had a small amount of very white frost frozen on them.  They looked like very beautiful, brilliantly-white, fluffy balls of snow.

Ascend- 297

Baby Details: Aspen Marie Allen was born at 1:48 pm on June 11, 7 lb 2.5 oz (the EXACT same as her sister), 20 in.  Mom and baby are both home from the hospital and happily napping.  And I am very proud to report that, unlike her sister, Aspen has an Allen nose.  Though hopefully she gets the rest of her looks from her mom!

Go to http://jonandmarci.blogspot.com/ for some pictures...

Weight: 0.00
Comments
From Andy on Sat, Jun 14, 2008 at 12:35:50

Congrats to you and Marci. That's crazy that both your kids were the exact same weight when they were born.

Race: Bear Lake 10 or 12 k (7.15 Miles) 00:41:14, Place overall: 2, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.350.007.150.000.0015.50

Cody, you owe me breakfast.

Chad invited me to celebrate his birthday with him by running the 1st annual Bear Lake 10k.  It was a nice course- out and back with a small loop.  Less than 200 runners, so not huge, though there were 200 more doing the marathon and 200 on the half marathon (both started out around the lake).  Course was almost flat with a few gentle inclines and a slight head wind the second half.

We started off at an ok pace- 5:36 on Chad's Garmin.  Jake Rushton slowly pulled ahead, Chad was just behind him, and I was a second or so back.  The turn around was ~2.5 miles (no real mile markers), and I counted that Jake had the lead by ~6 sec over Chad, and I was 6 seconds back from Chad.  Headwind on this portion, though I timed one mile at 5:44.  Chad extended his lead to ~10 seconds by mile 4 when I decided to make a move to catch him.  I closed the gap in about half a mile, then hoped to just hang with Chad.  Actually ended up pulling away from him and started closing on Jake.  We began to have doubts about the course when we started the 1.5 mile loop at about mile 5.5.  I think I averaged ~5:40-5:45 min/mile for the midpart of the course and passed the "one mile to go" sign at 35:26.  Last mile based on their markers was 5:47, though I know I slowed down a fair amount and used up my whole kick trying to keep my pace for the extra mile.  Finished 2nd overall, about 30 seconds behind Jake and 30 seconds ahead of Chad.  I figure on a legitimate course with a good ending I could have pulled 34:30-35:00 or so, maybe a bit faster.  The whole race felt fast but not uncomfortable- I probably should have gone a bit faster miles 3-6 and tried to catch Jake.  I have trouble "racing" anything shorter than about 10 miles- I just can't get started fast enough and it ends up feeling like a decent tempo run.

Definitely a first time race- 1 mile long, no water on the course (they were starting to set up an aid station at mile 4).  But I'm sure it will grow into a nice race.  Beautiful area, nice course.

Chad and I ran the course till we saw Walter go by on his way to the win for the 1/2 marathon (which had started 30 minutes late).  The marathon must have started at least an hour late, because Nick McCombs still had not finished by the time I left.  Just over 8 miles warm up and cool down.

Tangent- 241

Weight: 0.00
Comments
From Cody on Sat, Jun 14, 2008 at 13:36:13

Shoot! You should have let Chad beat you on his Birthday! Where is the charity? Mmmm Breakfast....

From Chad on Sat, Jun 14, 2008 at 13:50:50

If you let me beat you, I would have been no fun! Plus, now Cody owes us, so it all comes back around. Good job today.

From josse on Sat, Jun 14, 2008 at 14:07:41

Ah unorganized races, don't you love it? not really. Great job!

From Adam RW- on Sat, Jun 14, 2008 at 14:10:17

Great run, sounds like a bit'o fun.

From Superfly on Sat, Jun 14, 2008 at 14:11:11

Jon's the man. Good race! See ya on Friday.

From Dustin on Sat, Jun 14, 2008 at 18:47:52

Great race. Sorry I didn't comment sooner, but congrats on the baby. I've been a little out of the loop as far as commenting on or keep up with people's blogs. See you Friday

From Jon on Sun, Jun 15, 2008 at 02:47:43

Who is this Jake guy that you let pull away from you?

From jtshad on Sun, Jun 15, 2008 at 08:59:26

Nice race, especially for a sleep deprived guy!

Hope the family is doing well.

From Susannah on Tue, Jun 17, 2008 at 10:46:38

Oh, Jake is my cousin. He does triathlons. The race wasn't organized very well. I missed the start :( but I got 6th anyway.

From jeffmc on Tue, Jun 17, 2008 at 11:16:30

did you see Nick McCombs at the race? He has no time on the official marathon results and is listed as a nf, which I assume is the same as a DNF, so I am wondering if something happened, or if he just decided not to run.

From Jon on Tue, Jun 17, 2008 at 11:22:36

Jeff- I was looking for him but never saw him. I left at 10 am and he wasn't in yet, though I don't know what time the marathon started (supposed to be 6:30, I think). I'm pretty sure he decided not to run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.000.000.000.000.0021.00

AM- 6 easy miles.  Beautiful morning.  I timed 2 miles around 7 min pace, which is rather fast for me that early in the morning.

PM- I'm front-loading my mileage this week so I can have a few easy days before WBR.  Ran at 7:30 pm and it was still 85 deg.  Wow, hot!  15 miles, from my house to the canal to 2nd dam and home.  Mile times were 6:56, then 5 miles from 7:14 to 7:22, 7:50 (up the river trail), 7:36 (turn around at .5 mile), 5 miles between 6:48 to 7:08, last mile of 6:45.  75 deg when I finished.  1:47:39, 7:11 avg.  Good run to stretch out the legs.  18 or so more miles for tomorrow...

Adrenaline 382, Tangent 256

Weight: 0.00
Comments
From jim on Mon, Jun 16, 2008 at 10:26:29

Nice pic of the new baby!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

AM- 6 easy miles, 45:37.

PM- 89 degrees and hot in Logan when I ran at 5:30.  I ran to planet walk and did a whole bunch of laps on it, while my wife, mom, and 2 daughters walked along it.  First 2 miles were ~6:50 pace, then I slowed down to 7:10-7:35 due to the heat.  11 miles on the dot, 1:20:31, 7:19 avg.  38 miles already this week- I'm tired!

Tangent 2- 17 (new racing shoes)

Weight: 0.00
Comments
From jtshad on Tue, Jun 17, 2008 at 09:49:15

Hey man, I saw on the WBR meeting minutes that they indicate the top of Avon Pass may be muddy. Do you think it will be bad enough for trail running shoes or are you wearing your racing shoes (e.g. Tangents)?

From Jon on Tue, Jun 17, 2008 at 10:05:19

I was planning to wear trail shoes on that leg, anyways. It is a pretty rocky, uneven downhill and I would rather have the extra foot protection and traction from the trail shoes. Plus, the extra weight won't matter quite as much since it is downhill. So I'm doing trail shoes on first leg, racing shoes on the other two.

From jtshad on Tue, Jun 17, 2008 at 10:10:06

Thanks, that was what I was thinking of doing as well.

See you Friday, we should hit town around noonish, maybe we could hook up for lunch?

From Jon on Tue, Jun 17, 2008 at 10:11:46

I will be getting a ride back with one of the vans from SLC (after dropping off my car in Midway)- not sure what time I'll be back. I'll let you know.

From Steve on Tue, Jun 17, 2008 at 13:56:16

I reserved a spot for you in Chad's van. He is leaving SLC at 2:00pm on Friday. If we can meet in Midway at 1:00 then that will give us plenty of time. Give me a call tomorrow or Thurs. at 810-625-3761.

From dave holt on Tue, Jun 17, 2008 at 15:27:57

Jon - we will be staying in Orem on Thurs night and then be up to Logan Friday early afternoon.

From Adam RW on Tue, Jun 17, 2008 at 23:29:55

Jon, It is amazing the miles you are getting in with the new baby. Are you getting any sleep right now or are you just counting the night time feedings as training for WBR?

From Jon on Wed, Jun 18, 2008 at 08:51:50

What's sleep? Sleep is for weaklings...

From marci on Wed, Jun 18, 2008 at 18:34:41

What?? less sleep! i haven't seen you up once with the baby. :) Hey but if sleep is for "weaklings" then you can have her all night tonight.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

AM- Just a hair under 6 not-so-easy easy miles in 45 min.  60 deg outside.  Tired. 

PM- 6 easy, naked miles with the jogging stroller.

768- 40, Adrenaline- 388

Weight: 0.00
Comments
From wheakory on Wed, Jun 18, 2008 at 14:46:45

Way to knock out the miles this week Jon.

Your very consistent and it will show.

From Adam RW on Wed, Jun 18, 2008 at 22:12:20

A little afraid of the naked miles... No plans for WBR that way?

From Jon on Wed, Jun 18, 2008 at 23:51:17

Naked = no watch

http://www.thefinalsprint.com/2007/01/relax-and-run-naked/

From steve ashbaker on Wed, Jun 18, 2008 at 23:59:42

Yes, I agree Jon. Maybe I should do the quality indoors if at all. Gotta change gears once in a while, even if it is just to keep things interesting per say.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

I only need 6 miles today for my mileage goal for the week.  I planned to run this morning but was way too tired to get out of bed at 4 am, so I slept in an extra hour and will run in the heat this evening.  I'm excited for the race tomorrow- I even plan to try to get a few massages at the starting line throughout the day tomorrow, hoping they can get a nasty, painful knot out of my back before we start.

PM- ran over to the start of WBR to see them setting up and talked to Tanner for a few minutes.  6 easy miles.  Then had Seth, Paul, Cody, and families over for pre-race party.

767- 271

Weight: 0.00
Comments
From James on Thu, Jun 19, 2008 at 15:43:36

Cute girls! Are you still doing the dinner tonight?

From Jon on Thu, Jun 19, 2008 at 16:54:41

Yeah- are you coming up?

From JimF on Thu, Jun 19, 2008 at 16:59:51

Good luck in the relay! Extra hour of sleep may help.

From James on Thu, Jun 19, 2008 at 18:59:13

I am not because I have to be at XC practice in the morning. Wish I was though, have fun!

Race: Wasatch Back Relay (181 Miles) 18:54:03, Place overall: 3, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.007.000.000.0014.00

Wasatch Back Relay time! Met at Paul's house, where there were a bunch of guys I had never met before. Loaded up the van and went to the start.  My van had Mitch, Steve H, James B, Dustin, Chad, and Paul as driver.  Van 2 had Wildbull, Steve O, Kory, Steve C, James M, and Andrew, with Cody as driver.  I was runner 6. First 4 legs for our van were very hot, but Chad (runner 5) and myself didn't have it too bad thanks to higher elevation and later hour. I started just a hair after 8 pm. Chad had moved us into 3rd place on his leg, and I never saw any of the 5:00 teams the whole race while running.  We did start passing 4:00 teams by the 3rd leg, which usually doesn't happen until at least leg 6 or so.

My first leg was dirt and had a 1.3 mile climb of 250 feet, followed by a screaming descent of about 1300 feet in 3 miles, then a few hundred more in the last 3 miles. I have always wanted to do this leg and was really looking forward to it. I averaged about 6:30 pace on the climb, then flew on the downhill- 2 miles in 10:01, which is probably my PR. Road was rather rough, bad enough that I was going about as fast as the vans, so I absolutely loved it. I really pushed it and my legs were tired by mile 4. I did my best to hold the pace to the end, finishing in about 5:48 pace for the last few miles. Total time was 39:00 for the 6.9 miles, 5:40 avg and 1 minute slow from prediction. I was happy nonetheless- I saw Shadley (White runner 6) and discovered I had beat his time by 4 seconds, which was a big surprise to me, though he smoked me on the downhill by 30 seconds. Ate some food and drove to exchange 12.

AM- 4 easy naked miles with 6 strides.

768- 44, Ascend- 307

Weight: 0.00
Comments
From walter on Sun, Jun 22, 2008 at 10:54:01

Your first run was blazing fast jon! I think shadley hammered his legs on that down hill because we couldnt even keep up to him! You guys amaze me how fast you can run downhill. I would have pulled something for sure. So when is your big mountain race?

From jtshad on Sun, Jun 22, 2008 at 12:14:03

Great run (just had to rub it in, but I had the better downhill 2M time at 9:32, so there!). You ran awesome my friend, it was great to see you fly through that finish.

Hope your drive to IF went well...we made it home without even falling asleep once (caffeine, yeah baby!).

Race: Wasatch Back Relay (181 Miles) 18:54:03, Place overall: 3, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.008.700.000.0010.70

I watched everyone in my van have great second legs, watched a racoon in its death twitching, then it was my turn. Leg 18 runs up East Canyon, crests the dam, and finishes at the campground. 5.2 miles, 700 feet up (with most at the end), 200 feet down. I started at 1:30 am with a brisk headwind. My legs were somewhat fatigued from my first run but generally ok. But between the strong headwind and the increasing uphill, I never felt like I could keep a good pace going. My miles varied from 6:13 to 7:11 (with 8:00 pace up some of the steep hills). Tired at the end and glad to be done with my hardest leg. Actual distance on the GPS was 5.1 miles, 33:33, 6:37 avg. Only 5 seconds behind predicted time (which really, really surprised me- I thought I lost a few minutes, though the course was ~.1 mile short). Ok leg, not great.

We drove to Rockport where I tried to sleep in the van. I was still sweating, my knee really hurt, and I could never get comfortable. No sleep, but ~2 hours of rest. Very tired and my stomach was dealing with the typical relay concerns. I was going number 2 about every 20-30 minutes, but knew I would be ok for my leg. The guys in my van ran great again, and I was excited for my leg. My last leg was a quick 3.6 miles with 90 foot elevation drop. I really wanted to start fast and just hang on to the end. Took the handoff from the blazing Chad and dropped a 64 second quarter- 4:16 pace. Hmm, maybe too fast. Slowed down and did the first mile in 5:35, then the next 2 in 5:50 pace. The first 2 miles are on gravel, and they changed the course so cars were not allowed on it. This was great as no dust was stirred up- thanks, WBR guys! Last .6 was 5:35 pace, for a total time of 20:18 and pace of 5:44. 23 second ahead of prediction (finally!). Felt great and glad to be done.  I immediately had to hop in my mom's car to head for home. We stopped at Steve C's house for a quick shower (thanks a million, Steve!), then I picked up my wife and drove to Idaho Falls for her sister's wedding. We made it in time for the luncheon, though I was exhausted and was fighting sleep the whole time. Then a 2 hour nap before the reception. Bedtime now.

All in all I had a great time and really enjoyed my van and the race. I think we were almost dead on the prediction, which is great. Everyone ran great. Like always, I'm sad I couldn't get to spend more time with the guys in the other vans. I'm looking forward to hearing all of your tales and reading race reports. But good job to all and thanks for a great time. Big thanks to Hooper for all the sweet looking FRB/SGRC gear we were all sporting- the jackets in particular are great and stand out (esp. when looking for teammates at 2 am).

80+ miles this week for the first time this year, even with the low mileage weekend.  Another 80 miles next week with the race I am really looking forward to- Logan Peak Race.  28 miles, 7200 ft up, 7200 ft down.  More elevation than Pikes Peak marathon.  Yeah, baby! 

Tangent 3- 28

Weight: 0.00
Comments
From Superfly on Sun, Jun 22, 2008 at 10:31:18

Jon you ran like an animal this weekend. Your going to be tearing things up this summer and fall. Everyone was talking about how strong you ran. Good job. Keep up the good work and a sub 2:30 will be yours.

From jtshad on Sun, Jun 22, 2008 at 12:15:46

Very strong running buddy! You should have had my spot on the white team with that performance!

Give me a call next time you are in IF.

From James on Sun, Jun 22, 2008 at 20:16:28

You ran awesome as I predicted you would. Keep up that good training and don't kill yourself on that 48k next week. Always a good time being in the same van as you in a relay!

We finished in 18:54:03, so update your blog already! You would have known that if you wouldn't have left 4 hours before the finish. I'm glad you guys made it safely to you destinations.

From Adam RW- on Sun, Jun 22, 2008 at 23:59:45

Jon, GREAT running. I can't believe that you got in 80 miles this week with the new baby and the relay. YOU ARE DA' MAN!!!

From JimF on Mon, Jun 23, 2008 at 09:35:23

Great job! Three awesome legs. I am amazed how fast you ran downhill. Sounds like a good time too.

From wheakory on Mon, Jun 23, 2008 at 11:32:56

Outstanding legs Jon. You worked your body to the limits. Your an outstanding runner and guy. I wish I could have got to talk to you longer, but that's all right. You really pushed the team to have a great performance.

I hope your 50k this week goes outstanding for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

After getting 0 sleep Friday night, I finally got a 2 hour nap Saturday afternoon.  But then I didn't get to sleep until almost 1 am Sat night and still woke up before 8 am- I guess I really don't need much sleep.  1.5 hour nap Sunday, then 6 hours of sleep Sunday night.  I bagged the Monday morning run in order to sleep in the extra hour.  I'll try to get at least 6-7 hours tonight.

PM- 8 easy miles.  Felt very slow, but time was 1:00:23.  Quads are very, very sore- about as bad as after a marathon.  Not as much fatigue, just sore.

767- 278

Weight: 0.00
Comments
From walter on Mon, Jun 23, 2008 at 09:46:09

yeah, I was in a coma saturday night. My kids could have done anything they wanted and gotten away with it.

From jtshad on Mon, Jun 23, 2008 at 09:50:37

My wife went to a movie with a friend and I watched this kids. I put a DVD in for them about 8pm and have no recollection of what happened after that until Sunday morning.

From Jon on Mon, Jun 23, 2008 at 09:56:42

Yeah, during my Saturday nap my wife put my daughter in the crib in the room with me for her nap. She cried the whole time. I woke up once or twice to look at her, but immediately fell back asleep. I usually can't sleep with a crying kid...

From wheakory on Tue, Jun 24, 2008 at 00:10:19

Jon, I slept through all three of our alarms that go off 10 minutes after each one and I didn't even hear them. I almost had to bag my run, because I got up so late.

You were smart for sleeping in and getting your run done tonight. Nice work on breaking the legs out again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM- 6 slow miles.  Still sore, even after my ice bath last night.

PM- 10 very slow, naked miles on the Logan canyon river trail.  Legs still sore and fatigued.  I almost stepped on a snake just past Spring Hollow campground, and then I saw a moose.  It was maybe 30 yards away, and we both looked at each other for a minute before I continued on my way.  Finished off the run with a 5 minute soak in the cold Logan River.  I'm just hoping to completely recover for the race Saturday.

Adrenaline- 393, 806- 454

Weight: 0.00
Comments
From wheakory on Tue, Jun 24, 2008 at 12:07:08

Nice run... I hear you about still being sore. You got out and did the run and that's great recovery training.

Ice Bath I need one!

From Paul Petersen on Tue, Jun 24, 2008 at 12:23:35

That's okay. I'm still sore from my 3.5 mile run on Sunday. Oh, the joys of being 100% out of shape!

From Steve on Tue, Jun 24, 2008 at 16:12:13

Hey no problem on the shower. I wasn't sure if ou stopped by or not. It is a bummer that you don't really get to know half of the team.

Did you make it to the wedding?

From Jon on Tue, Jun 24, 2008 at 16:27:47

Yeah, you usually don't get to know the other half of the team except for some time spent together at the start/finish. It is especially bad if you are the first or last runner in a van, so you can't say "hi" at the major exchanges.

We made it to the luncheon and reception, which wouldn't have happened if I had to stop somewhere else for a shower. Wedding was at 9:30 am, so there was no way I would make that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

AM- 6 easy miles.  Still sore, but improving.

PM- 6 easy miles with the jogging stroller.

768- 50, Adrenaline- 399

Weight: 0.00
Comments
From Adam RW on Wed, Jun 25, 2008 at 22:55:31

Do you already have the double stroller picked out? You know once you start pushing both kids you get to count your mileage double!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Hi everybody

AM- 6

767- 284

Weight: 0.00
Comments
From jtshad on Thu, Jun 26, 2008 at 09:49:30

Hi back! How are you feeling for your race this weekend?

From Jon on Thu, Jun 26, 2008 at 09:59:33

Ok. My legs are finally not too sore, plus I am getting a massage tonight. But my right ankle has been bugging me a bit, so I'm just hoping I don't twist it during the race. I'm real excited, though.

From jtshad on Thu, Jun 26, 2008 at 10:00:55

Good luck! Let me know if you guys are thinking about coming up for the July 4th weekend, maybe we could get the families together (not just running!).

From Jon on Thu, Jun 26, 2008 at 10:24:14

Jeff- probably 70+% chance we come to IF for the 4th.

From Dustin on Thu, Jun 26, 2008 at 15:41:35

Hey Jon,

It has been a few days since I've been able to really do any blogging.

Great job on the relay. You really ran great on all of your legs. There is no way I could of handled the downhill on the dirt coming off of Avon.

I think everyone in our van had a good time.

I know for me this year was a better experience mainly because I didn't take a wrong turn, so I didn't have that bugging me the entire time like last year. I don't know if I was in any better shape, but I seemed like my legs went a little better this year also.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

I bagged my morning run due to the second late night in a row (after 11 pm bedtime).  I figured I need sleep more than an easy 6 miles, especially with an ultramarathon tomorrow.  Plus it gives my sore ankle a few extra hours to recover.  

PM- 6 easy miles with Cody.  First time running with him in more than a month.  Good to have him back.

Adrenaline- 405

Weight: 0.00
Comments
From Andy on Fri, Jun 27, 2008 at 09:51:14

Good luck with ultra tomorrow.

From jtshad on Fri, Jun 27, 2008 at 09:52:12

Go rock the Logan Peak!

From Arie Beresteanu on Fri, Jun 27, 2008 at 16:57:27

Looking forward to hear about your ultra! Good luck!

From dave holt on Fri, Jun 27, 2008 at 20:58:52

Have fun on your run - would like to do that one with you someday.

From Jon on Fri, Jun 27, 2008 at 21:14:30

Come on up- you still have time before tomorrow morning!

From josse on Fri, Jun 27, 2008 at 21:45:00

Good luck!! Make sure you bring extra tp moose usually need a square. How long is the run?

From wheakory on Fri, Jun 27, 2008 at 22:37:46

Your going to excel tomorrow and have a great race. You don't need luck you've already have the skills and ability to do well.

From Jon on Fri, Jun 27, 2008 at 23:17:48

28 miles or so, 7200 feet up, 7200 feet down.

From josse on Fri, Jun 27, 2008 at 23:24:58

You animal, GRRRR go get em!!

Race: Logan Peak Trail Run (28 Miles) 04:51:30, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
28.000.000.000.000.0028.00

Today was the race I have been looking forward to all year- the Logan Peak Trail Race.  It is a 28 mile race with 7200 ft ascent and 7200 descent- more elevation and distance than Pikes Peak marathon.  Cody and Paul did it last year for fun and placed 4th and 5th.  Even though I have run trails for years, this was my official trail race.  My main goal was to finish and to place top 3.  A win and course record was doable a secondary goal.

Race started at 6 am- Paul and Cody saw me off.  It was a warm morning- 60 deg, with no clouds.  The race starts off through a neighborhood and trail for a mile, then gets down to business with almost 3000 ft of climbing in 3 miles up Dry Canyon.  Times were 9:52, 11:21, 15:17, 15:23- lots of walking as we were just conserving energy (plus walking is as fast as running with the avg 18% grade).  At the first aid station (mile 4.7) there was still a good group of 6 guys.  The trail levels out and circles south around the peak towards Providence canyon on the Sincline trail, eventually reaching the backside of Mt. Logan.  Levels out is also a somewhat relative term, as there is still over 1000 ft of ascent and decent on this 6.5 mile stretch, including some rather steep snow field crossings and a few streams running down the trail.  Times were 17:41 (including aid station- lots of food!), 10:38, 8:29, 7:55, 12:45, 10;01, 13:09.  We had paired our group down to just 3 guys- Leland Barker (last year's winner and ultramarathoner extrordinaire) and Brian Beckstead, a trail runner/Runner's Corner guy from Orem. 

By the second aid station at mile 11, the temperature was really heating up.  I grabbed snow whenever I could and kept sticking it under my hat- instant cooling!  After Aid 2, we start a very steep climb to the peak of Mt. Logan, winding our way up a ridge.  80% of this portion was snowpacked, including the final climb to the top.  Very difficult footing, often slipping back with each step.  Times were 12:01, 15:35, 13:22.  I hit the top (~mile 13.8) in 2:51:50 or so- a whopping 12:27 pace for the first half of the race.  After a brief pause to tighten my shoes, I was off.

After the top, the fun really started.  I love running down steep snow- I just lean back, overstride, and fly down the mountain, no rocks to trip me.  Times back to the Aid 2 station (now renamed Aid 3) were 7:59, 8:16, 11:29 (some uphill).  Still a pack of 3.

After Aid 3, the course follows a jeep trail for 1.5 miles with a steady climb.  I finally pulled away from the other guys at this point.  Then it dives onto a technical singletrack to circle the north side of the mountain.  Generally downhill, though some flats and ups.  I had to stop once at mile 19 for a potty break (number 2) and was surprised no one caught me- I must have really put some distance on the other guys.  Eventually the trail decends back to the top of Dry Canyon to Aid 1 (now Aid 4, around mile 23).  Times were 10:16, 8:52, 8:34, 12:54, 10:42, 9:39 (includes aid station and another potty break- again, no footsteps from other runners).

After a very quick stop at Aid 4, it was time to see what my legs had left with the screaming downhill.  The trail is steep and very rocky, so falling is always a concern (see Paul's report from last year).  Nevertheless, my times were 7:04, 6:58, 6:42 down the canyon.  I was very happy to be doing sub-7:00 miles after 26 miles and 7000 feet.  Finally hit the deerfence trail and the neighborhood (with yet another potty break- ridiculous!  But my intestines were insistent, so who was I to argue).  I got a few long stretches to look back- no one in sight.  Last full mile was 7:36 (with potty break), then kicked it home at 6:31 pace.  Finished in first place overall, 4:51:30- 1:25 minute course record.  The runners from last year agreed this year was slower/harder due to the snow, and the course was .6 miles longer due to a route change, so I was thrilled to set a new record.  Brian came in 2 minute behind me, beating Leland by a mere 10 seconds.  Leland was trying so hard to catch up that he practically collapsed at the finish line, cramping up. 

 I was absolutely amazed how good I felt after running 28 miles- one big blister under a toe, plus I am going to lose both my big toenails and one other.  Ugly, ugly toes- purple nails.  A bit of knee soreness and one tight achilles, but that is all.  Oh, and an apparently pretty nasty case of running-induced gastrointestinal bleeding, resulting in a trip to the bathroom every 30 minutes since the race.  DOMS tomorrow, I am sure.  But I don't feel near as bad as after a road marathon.  And can I say that I LOVE TRAIL RACES!!!  (plus I am undefeated, seeing as this is my first!)

Overall, this is an outstanding race.  The Race Director calls it the toughest 28 mile run anywhere.  Probably true.  The volunteers are amazing- they have to mule haul the drinks/food to Aid 1/4, and do some gnarly jeeping to Aid 2/3 (where they had to camp out last night).  I even won some dang awesome $200 sunglasses (I'm too cheap to spend more than $5 when I pay) plus prize money.

I highly recommend this race to anyone!  Amazing views, great people, great (tough) course.  It gets me excited for my 2 other trail runs later this summer!

Ascend- 335

Weight: 0.00
Comments
From dave holt on Sat, Jun 28, 2008 at 16:55:21

Good to see you could really let it loose without that Paul guy holding you back!

From cody on Sat, Jun 28, 2008 at 17:11:58

Sweetness! Now you are a TRUE trail runner. A perfect start for the start of a summer of trail races.

From superfly on Sat, Jun 28, 2008 at 20:39:33

Good job Jon- I know you've been chomping at the bit to run these trail races and you got off on the right foot. Look out Western States!

From Sasha Pachev on Sat, Jun 28, 2008 at 20:47:21

Goes to show the importance of Quality X. A 17:00 5 K runner with a little bit of consistent mileage does better in an ultra without trying too hard than all ultra-specialists that have ever tried that race.

From Dustin on Sat, Jun 28, 2008 at 21:58:20

Great Job. I really dislike trails since I've injured my ankle, but reading your report actually got me excited. I mean not to the point that I'm heading out the door right now, but maybe I'll considering running a few more here and there.

Great race and it sounds like it was very difficult so to take first is very impressive.

From josse on Sat, Jun 28, 2008 at 22:29:29

Clear the way here comes the stud muffin! Great job it sound like a killer race, and you make me want to come do it.

From Jon on Sun, Jun 29, 2008 at 00:18:56

Thanks, everyone. It was tons of fun... and you are all welcome to come do it next year!

From Paul Petersen on Sun, Jun 29, 2008 at 00:46:11

Great job! I was really happy that you won. You knocked off some top trail runners in the process. You'll have to dance the Bear sometime.

From wheakory on Sun, Jun 29, 2008 at 01:22:30

Congratulations! I had a lot of confidence in you winning, because of your outstanding performance in the relay. You deserve to be the king of the trails today. Your endurance is incredible.

From James on Sun, Jun 29, 2008 at 02:35:41

Hey no loss on the toes, your nails are the most gross things I've ever seen anyway!

Great win, way to knock off two mountain studs in the process! When are we going to see the 100 mile debut?

From Chad on Sun, Jun 29, 2008 at 03:47:18

A great start to your ultra career, Jon! Tough course, but it sounds like you handled it like it was no problem at all. Cody should buy you two breakfasts.

From jtshad on Sun, Jun 29, 2008 at 08:32:58

Awesome work my friend! 1st overall in a tough race like this is quite an accomplishment, you are running so well this year! YOU are now the trail runner ewtrodinaire!

From James on Sun, Jun 29, 2008 at 10:45:31

I just wanted to say congrats again. I wasn't surprised to hear that you won that race. I have seen you run down the mountain several times with no regard to your own safety. I could see you ditching some more conservative Ultra guys on the down hill if could stay with them on the uphill, sounds like that is what happened. Good job buddy!

From Adam RW on Sun, Jun 29, 2008 at 21:10:42

WOW! I'm starting to second guess agreeing to "run with you" at Jupiter's peak. Can I just attach a bungee cord to your back? All said and done you did a great job and made your goal. Just two more to finish off the series. Is there a special prize if you win all three? Besides being declared trail stud for the year!

From cgbooth23 on Sun, Jun 29, 2008 at 21:45:33

great job sounds like a heck of a tough race 7000 ft climb yikess... are you doing western states??

From Walter on Sun, Jun 29, 2008 at 22:03:00

Unfreakinbelievable Jon! You are sub human my friend! Im not worthy, Im not worthy! After running that trail run with you and cody I actually might consider trying that next year, NOT! Ok I will consider it. So I dont know your plans for next saturday, but if your toenails are up for it come help me finish the 15k up there. My goal is to win but I have a huge hurdle named Josh! Let me know. And Congrats on that amazing win. Its good that they had the down hill last huh! You are awesome.

From Mik'L on Sun, Jun 29, 2008 at 22:11:06

Good job Jon! It sounds like you had fun. Running for almost 5 hours doesn't sound like much fun to me, but hey, at least you got some sweet prizes!

From Jon on Mon, Jun 30, 2008 at 08:49:15

Thanks, everyone. No, I'm not planning to do any more ultras for a while, especially 100 milers. I think Marci would kill me.

Walter- I'll be out of town for the 15k, sorry. Which Josh is standing in your way?

From walter on Mon, Jun 30, 2008 at 09:06:38

Allrighty then, I thought I remembered you telling me that. Its Josh Steffan thats going to rip that course up. He owns that race!

From JimF on Mon, Jun 30, 2008 at 20:02:53

Awesome job! Congratulations on the win and a great race. Sounds like a tough race and you came out on top. Pretty cool!

From Walter on Mon, Jun 30, 2008 at 23:19:35

Hey Jon, I have to comment on you one more time. I have been thinking about your win all day long and it just flat out amazes me! You are the next Lance of the hills! With all the commando points out there, I feel you should be elected mayor for a term and take the keys to the city!

From Lybi on Mon, Jun 30, 2008 at 23:41:34

WOW Jon! I can NOT imagine all that elevation change in one race. You are amazing!

From Jon on Mon, Jun 30, 2008 at 23:50:19

Thanks, all. Ultrajim did it, too, and in a dang good time. So 5% of the runners were bloggers!

From David Nelson on Tue, Jul 01, 2008 at 01:02:30

Wow -- a baby, WBR and then taking down the great Leland Barker. That's a busy and successful summer so far. Great job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Since I joined the blog, I have never had a month where I didn't miss at least one day of running.  In June, I had not missed a single day... until yesterday.  I thought about going running, but decided against it.  My muscles have minimal soreness from Saturday, but the top of my right foot has a somewhat worrisome, acute pain.  I decided that running streaks exist to help us run and get better.  When we keep a streak going only for the streak's sake, even though it will likely do more harm than good when flirting with an injury, then it is silly.  So I took the day off.  I may run later this week, I may not- depends on how my foot feels.  But just coming off the longest race (time and distance) of my life, I have a lot more to risk injury-wise than I have to gain fitness wise.  My next race is in 6 weeks, so I have plenty of time to recover properly.  I will be conservative.

Weight: 0.00
Comments
From jtshad on Tue, Jul 01, 2008 at 10:03:31

Good choice. Hope to see you later this week...need to get the baby gift to you and Marci.

Drive safe.

From josse on Tue, Jul 01, 2008 at 12:18:35

Taking time off takes great disapline and smarts in the brain. I admire you for doing it:)

From Adam RW on Tue, Jul 01, 2008 at 15:12:29

Good choice. Is there any bruising near the pain site? After the Strider's 10 miler I had a bruise on the top of my left foot. I did epsum salt soaks and ice soaks for about a week and that helped clear it up. Not sure why it happened but as long as it goes away...

From Adam RW on Tue, Jul 01, 2008 at 22:17:27

Jon, Would you laugh and point at me next time you see me (more than you already do) if I was to back out of the Jupiter Peak to run the Provo Half? I'm really torn. Nothing final yet but I'm trying to gear all my races toward St. George now...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.003.009.00

I decided my recovery was over and it was time to get back to work.  Picked up Cody and we did about 30-40 minutes of pool running (3 cross train miles).  Then we ran 6 mile landfill loop, about 7:30 pace.  Felt good though I could tell I had a few days off.  My foot did not hurt at all during the run, although it still bugs me at other times.  I don't think it is skeletal (I hope).  Easy runs Fri and Sat, then back to at least 60 miles next week, pending no foot pain.  Good to be running again, though the time off was nice.

767- 300

Weight: 0.00
Comments
From Adam RW on Thu, Jul 03, 2008 at 22:24:28

You haven't commented much on sleep. Is the new edition being kind and letting mommy and daddy get good stretches of sleep?

From Jon on Mon, Jul 07, 2008 at 11:01:40

I'm not doing too bad, though Marci gets less sleep than me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

In Idaho Falls for the weekend, so I was able to run with jtshad.  I always look forward to our runs.  We did just under 12 miles together, kind of just cruising around town and the river.  Very quiet, peaceful morning- most of the people are still asleep, resting their ears and eyes from the amazing firework display they do here.  Good run with him- started off pretty fast and gradually slowed a bit.  Stopped by his house, then I ran back to my car with a small loop around Community Park to try to get around 13 miles.  Nice day out.  Thanks for the run, Jeff, and enjoy staining your deck!  1:35:31.

My week of R&R is over- next week I plan to be around 60-70 miles, depending how I feel, then up to 80+ for the rest of the month.

767- 313

Weight: 0.00
Comments
From jtshad on Mon, Jul 07, 2008 at 10:55:54

Thanks for the run, Jon. I, too, always enjoy our runs and conversation.

The deck staining went well, it looks great! The mop idea worked pretty good, just a few touch ups needed.

Sorry we never hooked up to watch the 10,000m and 5000m races, but Saturday just got busy with housework!

P.S. You have a beautiful family, your girls are adorable!

From Jon on Mon, Jul 07, 2008 at 11:46:31

Glad to hear your deck looks good. Beautiful yard, by the way.

I watched more on Sunday and thought you might call then- but I think all the races are on nbcolympics.com now, if you want to watch them.

Did you see my question about foot treatments? I put it on your race report last week.

Thanks- I'm biased, but I think they are cute, too. It was nice meeting your great kids, too.

From jtshad on Mon, Jul 07, 2008 at 11:49:09

I thought about calling on Sunday but got caught up in more housework and playing with kids.

I responded to your question about treatments...rest and relacing helped me the most and ibuprofen. Don't know if icing would help or not, but I don't think it could hurt.

Is it feeling any better?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

PM- 10 easy miles, 6.5 of them with Paul.  ~7:15 avg pace.  Hot outside.  First run with Paul in a long time.  Although, we did almost get hit by 3 different cars (three!) and Paul almost stepped on a rattlesnake- runs are more exciting with him around, apparently.

768- 60

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

AM- I sure haven't missed my morning run for the past 10 days.  But, back to work.  Left 5 minutes early, so I got in an extra .5 mile.  6.5 miles, 51 min.  Saw 2 people out for a walk- who in tarnation goes for a walk at 4:30 am???

PM- 4 miles with Cody, then 3.5 more alone.  Well, all of it with the jogging stroller.  With a stop at the grocery store and the playground, where McKinley took a good 6-ft tumble off some equipment.  Ouch.  She's ok, though.  Slow- between the 88 deg heat and the stroller, any speed was impossible.  1 hour.

Adrenaline- 411, 767- 320

Weight: 0.00
Comments
From jtshad on Tue, Jul 08, 2008 at 09:48:38

You mean besides you?

From Jon on Tue, Jul 08, 2008 at 10:41:26

I'm out for a run, not a walk. Entirely different.

From James on Tue, Jul 08, 2008 at 13:01:35

That means you are more weird. And anyone who has ever went on a 14 mile trail run with you at that crazy hour is an idiot. They deserve to sprain their ankle twice!

From superfly on Tue, Jul 08, 2008 at 13:06:30

"Tarnation"- I haven't heard that one for a while.

From Jon on Tue, Jul 08, 2008 at 13:20:40

Us up here in Logan speak our own language, Clyde!

From superfly on Tue, Jul 08, 2008 at 13:25:36

I can see that.

From Jon on Tue, Jul 08, 2008 at 13:34:16

Darn tootin!

From jtshad on Wed, Jul 09, 2008 at 09:38:57

Nice new tagline...well earned.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

Trail run- Ricks Canyon to Steel Hollow loop.  I felt ok going up Ricks, but then once I reached the top I didn't have anything in my legs.  I felt increasingly tired the whole way down, till I was crawling at the end.  Nice views, fun trail, but my legs were too shot to enjoy it much.  I am definitely not recovered from my trail race a few weeks ago.  Added a bit to the end to make it 13 miles, 1:50:00.  I did see a dead beaver on the way.  And I pulled a tick out of my leg afterwards.

806- 467

Weight: 0.00
Comments
From Andy on Fri, Jul 11, 2008 at 13:27:00

I found my copy of Once a Runner. If you want to pm me your address I can send it to you. I can also give it to Cody in a couple of weeks at the Northwest Passage relay and he can give it to you.

From Jon on Fri, Jul 11, 2008 at 13:48:51

Andy- just give it to Cody so we can save the postage. I'll make sure to get it from him. I look forward to reading it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.500.000.000.000.0017.50

Semi-long run today.  Started in the wee hours of the morning at Hollow Road.  It was chilly enough that I wore a tech t-shirt, tech long-sleeve, and stretchy gloves.  I was real glad I had them as the wind out of the canyon was rather cool.  Ran up Hollow Road and Blacksmith Fork Canyon till Left Hand Fork turnoff (8.3 miles), where I met Paul.  Pace was relaxed on the way up- 7:25-7:55 miles, except for one 8:15 mile at the mouth of the canyon due to the wind.  The wind was typical, meaning rather strong for a number of miles.  I added about .75 miles on LHF waiting for Paul.

Paul gave me a drink, then it was time to go down.  I had wanted to run between 6:15-6:30 pace on the way down.  Per Paul's entry, we ran 6:40, 6:18, 6:10, 6:07, 5:53, 5:59, 6:09, and 6:11 (6:12 avg on the way down).  Felt good- still talking some, though I was breathing a bit hard.  The sub-6:00 miles felt pretty fast (Paul was pushing the pace) but I wore him out by the end so I was pushing him.  Very nice to have someone to run with.  About 17.5 miles total, 2:01:18.  Finished up with a post-run donut.

Tangent- 273

Weight: 0.00
Comments
From David on Sat, Jul 12, 2008 at 13:43:39

Do-nuts! Do-nuts! Do-nuts!

From Paul Petersen on Sat, Jul 12, 2008 at 15:20:42

Just one donut? I sat in a meeting for three hours afterward, wishing the whole time that I had some donuts...

From Jon on Sat, Jul 12, 2008 at 22:44:01

One donut and one danish.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM- had to do a bit of hard self-motivation at 3:59 am, but finally dragged myself out of bed and onto the road.  Somewhere around 6 miles in 47 minutes.

PM- Hot, 87 deg.  Wanted to get in a decent 10 miles, 7:00-7:30 pace.  First mile was 7:00, next 8 were 6:52-6:58 (at least the ones I got marks on), then did the last one in about about 6:20 or so.  10 miles, 1:08:44, 6:52 avg.  Pretty good for that hot out.

767- 326, 768- 70

Weight: 0.00
Comments
From JimF on Mon, Jul 14, 2008 at 09:35:47

I would have to do more than a bit of self-motivation at 3:59am!! I thought 3:59 only came once a day. Great way to start the week!

From jtshad on Mon, Jul 14, 2008 at 16:28:33

We were getting up at the same time...we are crazy, you know that don't you...is running really worth a wake up call before 4am? (Yeah, I know the answer, but still some days are tough!).

From Jon on Mon, Jul 14, 2008 at 23:27:03

Jeff, no comment. Though I know I sure as heck wouldn't get up that early on my birthday!

From walter on Mon, Jul 14, 2008 at 23:49:06

Hey Jon, thanks for taking the focus off my blog with naughty words. Im interested to see if you can pass up Sasha's yearly mileage in a few weeks? Can it be done!? Dang it jon you flippin cheater! stop flippin joking around here! gosh! (how was that for my napolean dynamite?) Ok now your making me laugh and my hernia is not stable enough for this. bye!

From josse on Tue, Jul 15, 2008 at 10:10:53

Jeff was it your birthday yesterday? Happy birthday.

Jon I am guessing that the 70 miles is a type o. If not you are quite amazing

From Adam RW on Tue, Jul 15, 2008 at 10:12:52

I'm sad that I let you down. The whole no looking at the blog yesterday... I missed this one until now. I think we should all take whatever you run, look at the mileage board and multiply your run by the top number on the blog. I think it would do wonders. By the end of the week we could be in the millions of miles!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.005.000.000.000.0013.00

It was a long, long night with the kids.  No way was I getting up for my morning run.

PM- Big workout.  Paul recommended 4 miles warm up, 5 miles tinman tempo pace (~6:10-6:15), 4 miles cool down.  I waited till 7:30 to start but it was still 88 deg out.  I carried some water and ran ~3.8 miles to the canal.  The canal is 1.33 miles long with a bridge at the half way point.  It is dirt/gravel and rather lumpy and uneven, plus I would be doing 180 deg turns at each end.  It slows me down ~5-10 seconds per mile versus flat road.  I wanted each 1.33 mile to be between 8:15-8:20, though between the heat and some sluggish feeling legs, I wasn't sure what I would get.  I thought 8:30-8:40 may be more realistic.  Here I go:

First .66 mile- 3:59, second 4:15 (6:11 pace for the set)- started out a bit too hard and slowed down a bit too much

4:01, 4:08 (6:07 pace)- came off the turn around very fast but didn't slow down as much.  Took a quick drink at the end of this one before starting again.

3:58, 4:11 (6:08 pace)- Felt easier than the first set, but was faster.  Hmm.

4:02, 3:58 (6:00 pace)- Working hard but felt good.  Could have gone faster.

Overall I was very pleased with the workout.  I was pleasantly surprised that I was able to maintain the fast, even pace with the heat and lack of umph in my legs on the rough trail.  It is a good baseline for future tinman tempo runs.  3.8 miles cool down. 

~13 miles, 1:30:24. 

767- 339

Weight: 0.00
Comments
From Walter on Tue, Jul 15, 2008 at 09:14:15

Hey, when my kids were like that, I would take them for a drive or a walk even. It seems weird at 2 in the morning but it helps. I guess you made up for it yesterday with a whopping 70 miles.

From jeffmc on Tue, Jul 15, 2008 at 09:34:17

in defense of the mileage board psychos, I think that you should give yourself a negative total mileage equal to what your run should have been times 10 for every time you skip a run (i.e. skipped 5 mile run equals -50 miles)

From Walter on Tue, Jul 15, 2008 at 09:37:19

there you go jeff! I second the nomination.

From Jon on Tue, Jul 15, 2008 at 12:52:33

Good idea, Jeff. Done. Now I'm at 10 miles for the week. But is that only for morning runs we skip, or all runs?

From Adam RW on Tue, Jul 15, 2008 at 13:18:59

Man and I thought the goose egg thing was tough...

From jeffmc on Tue, Jul 15, 2008 at 15:36:23

I say we count the negative mileage for all missed runs, morning or night

From Adam RW on Tue, Jul 15, 2008 at 16:03:24

That sounds like a good plan Jeff. Now here is a question for you though. My recovery runs that are slower than 9 min pace, do they count extra? I must be working harder as I'm on my feet longer :) Along those lines I think trail runs should count more. I think multiplying your mileage by the grade you are running on for your final total. That or adding to the mileage your gain minus half of your loss.

From Jon on Tue, Jul 15, 2008 at 17:10:34

I am all for the trail run multiplier!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

AM- 6 miles on a rather dark (no moon) and very warm (69 deg) morning.  First mile was 7:57, last was 7:40. 

PM- 6 miles in the heat with the jogging stroller.  Easy.

Adrenaline- 417, 767- 345

Weight: 0.00
Comments
From allie on Wed, Jul 16, 2008 at 15:31:31

yes, i would love some pacers for TOU. i am training for that race to set a new PR. sub-3 is the goal, and if i can get faster, that would be awesome. the women's course record is something like 2:47-ish, so we'll see how my training goes. just keep me posted on the pacing...if you are serious then i am definately interested.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.502.003.000.000.0013.50

Big workout- ran to the fairgrounds where I met Paul.  We ran easy till I was at 4 miles, then started 2 miles of (semi) tinman tempo pace (supposed to be 6:15 pace, was 6:30 pace).  I was purposely going a bit slow so we could keep talking, cause it was still hot out even though we started at 7 pm, and to save some for my later workout.  We finished the tempo and Paul dropped me off at LHS track, where I warmed up a bit till I was at 6.5 miles.

Workout was 4x4 min at CV pace fartlek (supposed to be 5:30-5:35, though the heat put a damper on my expectations) with 2 min slow jog recovery.  I messed up the watch on my first one, so stopped at 1100 meters and estimate it was 5:45 pace.  Second one was 5:46 pace (based on hitting 1100 m at 3:58- that is how I calculated my pace for all of these).  Third was 5:43, and the last one was 5:26 pace- I pushed it a bit more on that one and actually came with about 20 meters of hitting 1200 m before the clock struck 4.

Cooled down by doing just over 1 mile on the track, then jogged home.  Counting everything, I figure it was 13.5 miles, 1:36:29.  Good workout, though it would be nice to do this in 50 deg weather.

Tangent- 286

Weight: 0.00
Comments
From Adam RW on Sat, Jul 19, 2008 at 14:29:10

Great workout. But it sounds like it requires too much thought. I would have got lost in the numbers/distance after the first repeat...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM- 6 easy miles on the golf course under a full moon.  Sore back for some reason- probably from my workout yesterday plus not enough sleep this week.

768- 76

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

Supposed to be a long run today.  Went camping last night with my family and Cody's family.  I was hoping to find time to do my run in the morning, but it didn't happen.  Finally went at 7:30 pm, though it was still 90 deg.  Parked where Bonneville Shoreline trail meets the road to Green Canyon and ran 6 miles up the canyon.  This included yet another new mile of singletrack!  Awesome!  In 2 years, they have gone from 1 mile of singletrack to 3!  Turned around and got back to the car at 9:15.  It was too dark to keep running trails, so I tried to decide what to do.  Finally drove to Planet Walk and intended to run it 4 times, for 8 more miles.  It didn't happen- I was absolutely exhausted, my legs tightened up, and I slugged through 2 more miles.  At that point, it was after 10 pm and I just was way too tired to keep going.  I think this was due mainly to lack of food today (after breakfast, all I had was one pbj sandwich and one apple) and lack of sleep this week.  I am disappointed I didn't hit my planned 80 miles, but I just didn't have anything in me today and it wouldn't do any good to crawl through 6 more miles.  I'll make sure to do my long run in the cool morning next week.

806- 469, 800- 12 (new shoes!)

Weight: 0.00
Comments
From Adam RW on Sun, Jul 20, 2008 at 08:25:24

I think you made the right choice. Better a few miles short than running yourself into the ground and getting sick.

From Jeff (LAD) on Mon, Jul 21, 2008 at 01:30:55

Its the heat, blame it on the heat! ... LOL@New Shoes! I know exactly how you feel. I love getting new shoes. But, um, with the number of pair you've got I figured you either never actually had to go get them or you were so used to getting them that it wouldn't excite you. BTW -- how do you like those Elites?

From Jon on Mon, Jul 21, 2008 at 09:58:05

Jeff, I always get excited for new shoes, even though I have 8 pair right now.

The elites were ok- fit fine, though the soles seemed to wear out faster than expected. They made it to 500 miles with no problems, though.

From Jeff (LAD) on Mon, Jul 21, 2008 at 11:54:06

Yeah, I hear ya Jon about new shoes. I love getting new shoes. I've only got 3 pair rignt now though. The first 25 miles on my Elites I was thinking that I bought the wrong shoes for me, but I've grown to really like them over the last 100 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.006.000.000.000.0014.00

PM- Evening tinman tempo.  I ran to pick up Cody, then we ran to Paul's.  We headed towards the canal and the canyon.  Once we hit 4 miles (for me), we picked up the pace to ~6:20/mile.  Cody and Paul turned around 1.6 miles into the workout while I took a bathroom break.  Then I continued up the canyon by myself- I was working pretty hard, especially once I hit the trail.  I probably pushed it a bit too much- 19:40 for ~3 miles.  Turned around and ran the 3 miles back in ~19:00.  I was working very hard- breathing hard and sweating A TON (a lot more than usual, for some reason).  Not sure why it seemed so hard.  I was dead by the end of the workout.  I limped 4 miles home at about 7:45 pace.  80 deg and humid (for Logan) when I finished at 9 pm.  Tired, tired.  Sleep now.  Ok workout, nonetheless, and very nice to run with Paul and Cody again.

14 miles, 1:38:54.

768- 90

Weight: 0.00
Comments
From cody on Mon, Jul 21, 2008 at 23:38:40

High Humidity today (especially for Logan)! I was soaked when I got home.

From Jeff (LAD) on Wed, Jul 23, 2008 at 14:37:19

Looks like a solid run today Jon. Keep it up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Late, late night with the kids means no morning run. I'm not sure when the last time was I got more than 5 or 6 hours of sleep- probably July 4 weekend.

PM- 7 miles, 4 potty breaks.  One of those days.  But even though I felt crappy (pun intended), I still had a funny experience.  As I passed a rather slow hispanic runner, he looked at me, reached out his hand, and said "Quiero, quiero".

Adrenaline- 423

Weight: 0.00
Comments
From Bethany on Tue, Jul 22, 2008 at 11:40:40

Ah for newborns....

From Cody on Wed, Jul 23, 2008 at 10:13:05

You sure it wasn't "Te Quiero"? Thats funny. Is 4 stops in 7 miles a PR for stops per mile?

From Jon on Wed, Jul 23, 2008 at 10:50:51

It could have been, Cody. He was out of breath.

If it isn't a record, it's close.

From Paul Petersen on Wed, Jul 23, 2008 at 11:10:07

You just need to tell your kids to go to bed earlier. Rod of discipline, man.

From Jeff (LAD) on Wed, Jul 23, 2008 at 14:38:54

Teach those kids to use an empty water bottle and let it fly on the fly, as it were.

From Jeff (LAD) on Wed, Jul 23, 2008 at 14:39:59

Or did you mean that YOU needed 4 potty breaks? I seriously hope you had the stroller with you.

From Jon on Wed, Jul 23, 2008 at 15:10:37

Jeff, I just know where all the bathrooms are along the way... for me.

From Jeff (LAD) on Wed, Jul 23, 2008 at 16:10:19

4 times in 7 miles? Yikes. I remember, one time, when I was on a run, I had to stop and go to the bathroom ... I think it was at Band Camp.

From Jon on Wed, Jul 23, 2008 at 23:01:43

I probably stop at least 2-3 runs per week. 2 stops in one run isn't uncommon. 4 stops is uncommon, especially in a run that short.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

PM- Ran to Paul's house, then ran just under 6 miles with him. Took a long route home to give me a few extra miles. Mapmyrun put me at 10.44 miles. Paul said we averaged 7:16 miles, and I know my last one was 7:00 even. 10.5 miles, 1:16:05. I'm really looking forward to the day off tomorrow (I don't get it off, I'm taking vacation hours) so I can do my speed workout in the cool morning. Not 90 deg- yeah! Then I get to spend all day watching my kids!

767- 355

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.002.004.000.000.0019.00

AM- Oh, it was SOOOOO glorious to do a speed workout in the cool morning rather than the hot, hot afternoon.  SOOOOO nice!  I still sweated enough as it was.

Big Workout- I did 3 miles warmup, then 2 miles tinman tempo pace (~6:30, which was a bit slower than it should have been), then .5 mile more.  Then it was time for 6x1000 m on the track, with 200m slow jog for recovery (~1:30).  My splits were 3:30 (5:36 pace), 3:30, 3:31, 3:26, 3:26, 3:21 (5:21 pace).  Felt good.  I was really having to concentrate hard on my breathing the last two, but my legs were not near as dead as they were after my Monday workout.  About 3 miles cool down, bringing the total to 13 miles in 1:31:52.

PM- 6 easy miles with Paul on the Logan River trail.  Warm out.  I had a rock in my stomach from a late lunch at a pizza shop.

Tangent- 299, 800- 18

Weight: 0.00
Comments
From Paul Petersen on Thu, Jul 24, 2008 at 12:01:05

Yeah, I actually felt pretty good this morning, but decided to sleep in instead. I have a hard time getting up when I have no reason to run!

But I'm still up the River Trail later on. Let me know what you're planning.

From Jeff (LAD) on Thu, Jul 24, 2008 at 12:01:59

Amazing what a difference the heat does/does not make. Those are some cookin splits man, good job! I love how you fire off those splits and then just lump it all into 'easy miles' :-)

From Jon on Thu, Jul 24, 2008 at 12:32:03

Oh yeah, I forgot to put them in CV miles. I may change that. I usually just put everything in easy miles, Jeff, except for races. I've actually requested to Sasha a few times to let me change back to just "Total miles" but he says it isn't possible.

From JimF on Thu, Jul 24, 2008 at 12:43:15

Very impressive workout! Great way to take advantage of the weather.

From Adam RW on Thu, Jul 24, 2008 at 21:21:53

Nice workout Jon. Always good to bring it home on the last repeat.

From Jon on Thu, Jul 24, 2008 at 21:30:09

Thanks, Adam. But where is your race report? I've been waiting for it all day!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

AM- 5 easy miles.  Ran the back 9 on the golf course.

PM- 6 easy miles with the jogging stroller.  94 deg here- I hate to think how hot St George is.

Adrenaline- 428, 767- 361

Weight: 0.00
Comments
From Adam RW on Fri, Jul 25, 2008 at 10:11:22

Were you under par?

From dave holt on Fri, Jul 25, 2008 at 22:05:46

any time you can use a golf course for its real purpose you are under par

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.500.000.000.000.0022.50

Long run today.  Left at 6 am and ran to Paul's house.  We ran to the canal and up into Logan canyon.  There was a very stiff wind coming out of the canyon, strong enough to almost stop us moving a few times.  It was strong enough that even though we were 2 feet apart, we couldn't hear each other (I asked him 3 times, "Do you think Favre will get traded this weekend?" and he thought I kept asking, "How far are you training this weekend?").  The pace up was slow- I don't think we ever went faster than 8 min pace on the way up, and I imagine the wind and hill miles may have been 9 min pace.  Paul turned around at around an hour just as I paid an emergency visit to a bush.  Then I continued on up the trail to Guinavah Malibu campground- just over 11 miles in 1:32:58, a whopping 8:27 pace.  I was thirsty and getting tired so was excited for the downhill.  Ran home via the same route, picking up the pace along the way.  By the time I hit the canal I was running just under 7:00 pace.  1:19:05 for the return trip (I added on a little to hit 22.5 miles), 7:10 average.  Not too bad- 1:17 faster per mile on the way back!  2:52:04 for the run- 7:38 pace.  My legs were tired but still moving well by the end.  Good run.  It was nice to run with Paul, even though it was only for 1/4 of the run.

84 miles for this week- my highest mileage of the year and highest since last August.  85 miles next week, then up to the 90's for a few weeks.  This week was the end of my race-free training, with 4 races in the next 6 weeks.

806- 491

Weight: 0.00
Comments
From JimF on Sat, Jul 26, 2008 at 16:26:54

Nice run! Those winds sound real crazy. Good job fighting through the wind and on your highest mileage week.

From josse on Sat, Jul 26, 2008 at 17:13:42

Time to break out the green shorts!! It's racin time:)

From Adam RW on Sat, Jul 26, 2008 at 17:45:29

Nice run, nice week, now on to a crazy month and a half...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

AM- 6 easy miles.  Ran the front 9.  Rather dark out.  I got the living bejeevees scared out of me when I unknowingly got within about 20 feet of a deer sleeping in some brush.  He woke up and noisily darted out of there.  Made my heart rate peak at about 850, I think.

PM- 11 miles with Cody and Paul.  Good run.  Easy pace, 1:26:32.  Although Cody and Paul have a new strategy of not stopping when I have a potty break, making me have to work hard to catch up.  It evens things out a bit so I won't beat them by too much like normal.

Adrenaline- 434, 768- 101

HELP NEEDED- I will be running races in Park City on Aug 9 and Sept 6.  I am looking for a place I can crash the night before both races, either in Park City or somewhere in SLC that is near Parley's canyon.  I have my own sleeping bag and I don't snore.  Any leads?

Weight: 0.00
Comments
From cody on Mon, Jul 28, 2008 at 12:49:44

Suicide rock is popular....Right at the mouth of Parley's

From Chad on Mon, Jul 28, 2008 at 12:52:36

Jon--you're welcome to crash at our house, though we may not be there. Heather and I are both planning to run Provo River half on Aug 9th and we may stay at my mom's in Sandy to be closer to Provo and get help with baby care. Same with Sept. 6th--Spanish Fork half. Let me know if you get more promising leads.

From Adam RW on Mon, Jul 28, 2008 at 16:37:40

Jon, I did get your link. It is a good idea. However, I'm also running Provo on the 9th and am not 100% sure I'll be at my house that night either. As far as Sept 6th goes I just have to clear it with the boss but right now it looks good.

From Jon on Mon, Jul 28, 2008 at 16:45:18

Ok, thanks Adam and Chad. I'll weigh the options. I also posted on Steve's in Heber, so we'll see what he says. Adam, let me know if the boss gives the thumbs up for Sept.

From Adam RW on Mon, Jul 28, 2008 at 22:34:41

The boss said it's a go. Just remind me as we get closer...

From Steve on Tue, Jul 29, 2008 at 13:58:24

Jon, You're welcome to stay in Heber if you'd like for the 16th. My wife's parents will be around the weekend of the 9th.

Feel free to call and set something up if you'd like.

Steve 810 625 3761

From marci on Tue, Jul 29, 2008 at 17:58:26

watch out whoever Jon stays with...he may not snore but he breathes LOUD!!!

From Jon on Wed, Jul 30, 2008 at 09:00:23

Thanks, guys- I'll call you about Sept as it gets closer and keep trying for Aug 9.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

AM- Ran the back 9 plus 1-4.  Dark.  One shooting star, no deer.  6 miles.

PM- 8 miles with the jogging stroller, 5 with Cody and his kids.  Very slow.  70 min, 8:45 pace.

Adrenaline- 440, 767- 369

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.007.000.000.000.0021.00

AM- 6 miles on landfill loop, very warm and dark.  At one point I found myself running alongside a skunk, 10 feet away with his tail held high.  I'm just glad I was in the middle of the road rather than the right side.  Watched the sliver of the moon rise over the mountains.  Q:  I'm trying to think of the best words to describe when I ran.  What is earlier than "the butt crack of dawn"? :)

PM- Big Workout.  Stacy was kind enough to let Paul join me even though their son was born earlier today.  Congrats!  Anyways, I warmed up 2.5 miles to Paul's house, then another mile with him.  We did a 7 mile tinman tempo (Paul only did 6)- pace was supposed to be 6:10-6:15 in normal temps, so I was hoping to be ~6:20 with the 90 deg heat.  Yup, it was hot, though not as bad as last week.  Ran First Dam 10k course- splits were 6:11, 6:14, 6:18, 5:54, 6:07, 6:08, then 5:56 last mile by myself (6:07 avg for the series).  First 3 miles were slight uphill, last 3 were slight downhill.  Last mile was hard by myself but I really pushed it on the last quarter even though I was getting very light headed.  We were also talking the whole way, so that was a good sign.  1 mile cooldown with Paul, then I ran to LHS track and did 1.5 miles with 6x100m strides.  Ran 2 more miles home with 2 more strides.  Total time 1:39:51 for 15 miles, 6:39 avg for the run (smoking!).  Very tired but good workout.  I couldn't have done it without Paul- huge help for him to pull me along.  Plus, with the heat and tired legs I thought we were tempo-ing at 6:30 pace, so to be doing faster than that was great.  Like Paul said, if we did the same effort in the cool morning we would probably average 5:50-5:55 pace!

52 miles for the first 3 days this week!  Wow.  Now 2 easy days then a 10k on Saturday. 

768- 116, Adrenaline- 446

Weight: 0.00
Comments
From walter on Wed, Jul 30, 2008 at 09:20:38

Boy youve got me on that one Jon! Ill think of a good comeback today and get back to you. I actually ran into a skunk this morning on the park way trail and cut off the trail to avoid an assault. lol

From jtshad on Wed, Jul 30, 2008 at 09:42:47

How about the "tail end of midnight" or "as early as jtshad"?

At least you didn't come home stinking worse than usual! :-)

From Jon on Wed, Jul 30, 2008 at 09:47:52

I like the "as early as jtshad"- and yes, I do smell bad when I get home most days, but not near as bad as a skunk.

From MichelleL on Wed, Jul 30, 2008 at 09:55:25

Eau de Jon = Eau de skunk?

From Cuttitta on Wed, Jul 30, 2008 at 13:11:19

The hairy bottom of the morning.

From dave holt on Wed, Jul 30, 2008 at 13:34:25

We were joined by a skunk down here on our warm up too. Logan and I about jumped across the road and Clyde thought we were just discussing skunks until he saw it's tail held high. Good to see a few of us out bright and early!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

AM- 6 miles, 1 shooting star. Need to eat more food- after about 2 months of always weighing between 137-141, my weight has now dropped to 134-136 for the past week.

PM- 7 slow miles with the jogging stroller, Cody, and his stroller.  94 deg.  58:30.

Adrenaline- 452, 767- 376

Weight: 0.00
Comments
From Adam RW on Thu, Jul 31, 2008 at 23:29:38

Cool about the shooting star. That is one thing that I've noticed living in UT there is so much more sky here than in Chicago or even St. Louis.

You have to go on my weight gain diet. I've been eating Icees after every run and even with the higher mileage this week I'm up from ~145 to ~147. Plus they taste good and cold after running in this heat.

From Jon on Thu, Jul 31, 2008 at 23:47:51

Adam- I've had runs in August during the height of the meteor season where I have seen 30-50 in a 6 mile run. Since they usually peak from 2-3 am, I just do my normal 4 am run but head towards a dark road or field (or golf course). Course, I look silly with my head pointing skyward the whole run, and I sometimes trip over things.

Icees- good idea. I'm into the Nestle Quik right now- nothing like a glass of cool chocolate milk after a run.

From Adam RW on Fri, Aug 01, 2008 at 00:01:14

WOW! I thought I was good with 3 in one run. And YES Nestle Quik is a good one too. I've actually been using it as a topping for ice cream.

From Walter on Fri, Aug 01, 2008 at 00:34:42

Hey Jon, Im coming up tommorrow night for the weekend. Are you and Cody up for a run?

From Jon on Fri, Aug 01, 2008 at 08:57:50

Walter- Cody, Paul, and myself will be running a race in Garland. You could come if you want. But all our running will be over there, not in Logan.

From Walter on Fri, Aug 01, 2008 at 09:05:02

How far is it and can I register still?

From Jon on Fri, Aug 01, 2008 at 09:46:17

Low key 10k. $5 to register (no award, no shirt), plus $3 more for breakfast. None of us have registered yet. I ran it last year- you can look at my race report if you want.

From cody on Fri, Aug 01, 2008 at 10:14:45

Oh, crap. I am now bumped out of the top 3. Just kidding. Hope you can come Walter.

From Jon on Fri, Aug 01, 2008 at 10:17:44

No awards anyways, Cody. Besides, you are assuming that you can't beat us...

From Jon on Fri, Aug 01, 2008 at 13:32:41

Walter- call me at home this evening to let me know what you want to do. 435 787 4230.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

PM- It was SOOOO nice to sleep in today.  6 mile run in the hot evening with the jogging stroller, 3 miles with Paul.  Stopped by his house to see Seth- cute baby with lots of brown hair.  Easy run.  Should be a fun 10k tomorrow.

I ran about 76 miles the first 2 weeks of month combined as I was taking a mini break and recovering from my trail marathon.  The last 3 weeks, though, I averaged 14 miles a day.  Projected to a month, that would give me 376 miles, which I believe would be an alltime high (ran 337 last Aug).  And I have 386 miles planned for next month.  Wow.

Adrenaline- 458

Weight: 0.00
Comments
From josse on Fri, Aug 01, 2008 at 20:45:44

Your entry sounds like mine today. What race are you running, have fun, 10k's are the funnest of them all;)

From Jon on Fri, Aug 01, 2008 at 20:56:53

Josse, I am doing the very low key Wheat and Beet 10k in the metropolis of Garland. Did it last year with James, too. $5 entry plus $3 after for breakfast- can't beat that. I think Paul, Cody, and Walter are coming, so it will be pretty stacked for a small town race.

Yup, we both slept in. But you are lucky- even with my sleeping in, I only got 6.5 hours of sleep (the most this week) and still woke up at 5. I look forward to Sundays SOOO much because they are my only day to ever sleep in past 5 am. Yeah!

From bc on Fri, Aug 01, 2008 at 23:27:01

Jon yes I did and sent you a reply a few minutes after you sent me the private post. I've sent posts like that before and had no response, but I did send a reply. Maybe it goes to Sasha, because yours was addressed as if it came from Sasha. Anyway yes you can.

Race: Garland Wheat and Beet 10k (6.2 Miles) 00:34:37, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.006.200.000.0016.20

AM- 4 easy miles as warm up for my race today.  Now off to the race!

Race- drove over the Garland with Paul, Cody, and Walter for this nice race- $5 entry for the non-competitive division (i.e. no award or t-shirt, which is fine with me).  2 mile warmup.  The course is a nice out and back with one hill- down and then up (it is a highway underpass, mile 1 is right at the bottom).  Headwind on the way out, not noticeable on the way back.  Nice winding course through farm fields.  Last year I ran a 36:17 and was hoping to be 34:30-35:00 this year. 

Started out pretty fast- 5:23, then 6:01 for mile 2 (slowed a bit plus the uphill), 6:17 for the 1.1 to the turnaround (5:42 pace).  Went through the turnaround with Walter about 15 seconds ahead and with Paul right behind me- he and I had been talking off and on most of the way out.  I tried to really work it on the way back- 5:50 for the 1.1 (27 seconds faster than on the way out- 5:18 pace, which dropped Paul), then a 5:36.  Finally caught Walter with about 1.5 miles to go (he was running strong and I wasn't sure if I would get him), though he hung within about 10 seconds of me.  Pushed it on the last mile and ran 5:29, pretty good supposing there was the uphill.  34:37 for the race, Walter was about 13 seconds behind and Paul snuck under 35:00.  Cody was about 2 minutes back, for a 1-4 FRB sweep. 

After the race and 4 mile cooldown, we went for the $3 breakfast but they told us it was free- yes!  Pancakes, hash browns, eggs, yummy ham, and real OJ.  Then the raffle- everyone won something except Paul- poor guy!

I was very happy with the race today.  It's a big improvement over last year and is a good indication that my fitness is where I hoped it was.  Paul estimates the course is about 30 seconds slower than a flat SLC 10k (between the headwind and hill), so Sasha's predictor gives me a 32:52 Des News 10k and a 2:31:07 at St. George- just about right where I hope to be.  Nice course, good time, running with friends, free breakfast, raffle win- great way to start a Saturday!  Also, my 5k splits were 17:41 and 16:56, the latter of which is only 3 seconds off my old 5k PR.  Maybe I should try to officially break that soon.

768- 120, Tangent 2- 40

Weight: 0.00
Comments
From Cody on Sat, Aug 02, 2008 at 12:34:28

Congrats on another Win! You got a good shot at the win next week too. Keep the winning streak alive....

From James on Sat, Aug 02, 2008 at 12:42:16

Good race and win! That is funny that you guys all headed over there for that race. Where was Chris Brower?

From Adam RW on Sat, Aug 02, 2008 at 12:44:58

Great win. I wish all Saturdays could start that way.

From Jon on Sat, Aug 02, 2008 at 12:46:18

No Chris this time, James- don't know where he was. Hey, it is a good, cheap race, so I figure why not do it?

Win streak- wow, I didn't realize that, Cody. Though I'm doubting I will win next week- always a competitive race, plus it is on the La Sportiva Cup series so there should be some pro's there.

From James on Sat, Aug 02, 2008 at 12:51:52

No, I like it last year, but I didn't think you did.

From JimF on Sat, Aug 02, 2008 at 13:28:29

Great race and congratulations on the win! You are definitely running very strong and I am sure more good races will be ahead.

From Tom on Sat, Aug 02, 2008 at 13:57:26

Nice job on the race. It's always cool to win!

From Paul Petersen on Sat, Aug 02, 2008 at 15:21:22

Great job. You look really fit from behind.

From Adam RW on Sat, Aug 02, 2008 at 15:23:58

Paul, That's funny. I've always thought Jon has a fit behind as well!

From Jon on Sat, Aug 02, 2008 at 15:46:28

Hey, only my wife is allowed to talk like that!

From dave holt on Sat, Aug 02, 2008 at 17:27:23

Good job Jon.

From Chad on Sat, Aug 02, 2008 at 18:50:17

Nice win, Jon. Quite a summer of racing you've put together. Keep up the good work. It was nice of them to make the breakfast free, though I believe Cody still owes you.

From josse on Sat, Aug 02, 2008 at 18:57:38

Great job on the win!! I don't know guys, he looks pretty scrawny from behind in that picture up there;)

From jtshad on Sat, Aug 02, 2008 at 22:50:46

Smokin'! Great job against some tough competition...oh, and Walter, too! :)

Keep up the strong running.

From Jon on Sat, Aug 02, 2008 at 23:19:17

That's right, Cody does still owe me- thanks, Chad.

Thanks, everyone. Hope to see all of you at upcoming races.

From Superfly on Sun, Aug 03, 2008 at 12:18:20

Good job Jon. It's fun to see all you guys getting faster. STG will be fun for you.

From Jon on Sun, Aug 03, 2008 at 12:25:23

Clyde, aren't you doing STG, too?

From Superfly on Sun, Aug 03, 2008 at 16:37:21

Yes I'm doing it. But you should do great so it will be fun for you and hopefully me too and everyone else that is running it.

From Walter on Mon, Aug 04, 2008 at 00:13:54

Great win Jon! Im glad there wasnt any apple trees on the way! Next time you pass me I will look for the apple trees! You're going to run with a bike helmet! lol That was an honest good race. Ill plan on it again next year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Jogged out to get my morning newspaper, solely so I could be above AdamRW on the board.

Weight: 0.00
Comments
From Andy on Sun, Aug 03, 2008 at 12:49:44

Did you use your Garmin to measure the distance?

From Chad on Sun, Aug 03, 2008 at 14:36:52

Jon--I read in the tribune today that they're closing part of I-80 between PC and SLC next Saturday (the 9th) for 24 hours. I think they're closing the westbound side, but you should check and make sure that doesn't interfere with your race plans.

From Paul Petersen on Sun, Aug 03, 2008 at 15:41:24

Don't let Sasha see this...

From Chad on Sun, Aug 03, 2008 at 17:00:05

Andy--more likely he G-Map'd it.

From Jon on Sun, Aug 03, 2008 at 18:24:57

No Garmin. I'm more of a mapmyrun.com kind of guy...

From Jon on Sun, Aug 03, 2008 at 18:25:50

Yeah, I saw that, Chad. I'll double check as Friday approaches to make sure it is only westbound. If so, I'm ok for the morning and just have to go home on I-84.

From walter on Mon, Aug 04, 2008 at 23:21:52

Great solid miles Jon! You are the man!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM- 6 mi, 2 shooting stars.  I was so tired all day yesterday- slept through sunday school, took a nap before church, and still went to bed ~9:30.

PM- Trail run.  I only get one per week with my schedule, now, so I have to enjoy them.  Cody and I ran Green Canyon- 4 miles of singletrack, 1 mile road.  48:30 up (9:30 pace), 33:15 down (6:39 down).  The roles were reversed today- I never stopped for a bathroom break, and Cody had to stop five (5) times!  Granted, I've made him stop many more times than he has me throughout the years, but I can safely say I've never made him stop five times on one run.  It was funny- I kept laughing.  1:21:45 for the run (8:11 avg).

Adrenaline- 464, 800- 28

Weight: 0.00
Comments
From wheakory on Mon, Aug 04, 2008 at 15:06:37

My body shuts down on Sundays too, it's because it a shock to our nervous system that were not running or exercising. This fatigue is normal just take advantage and rest. Also a newborn is a lot to take on too.

Jon - very nice race this weekend. Your really going to blow away all your goal times.

From RivertonPaul on Mon, Aug 04, 2008 at 17:21:31

I always feel like sleeping through priesthood.

From Jon on Mon, Aug 04, 2008 at 17:25:23

I hear you, Paul. Mine is mid-afternoon, when I normally take a nap during my commute home (don't worry- I'm have a 1 hour van ride, and I don't drive).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.006.000.000.0021.00

AM- 5.5 miles on the back 9, 2 shooting stars.

PM- Big Workout.  I was very, very happy to see some clouds blow in around noon- the temp was around 80 deg when I ran, cloudy, a bit breezy.  The best running conditions I have had in the afternoon since May.  Did 3 miles warmup, then 2 tempo miles (2nd was 6:10 with Paul on the track).  Saw Cody pushing his kids.  Then Paul and I started the workout- 6x1mi at LT pace (~5:45) with 300m rest (1:30-1:40).  Repeats went 5:44, 5:46, 5:45, 5:44.  At this point, I had to go to the bathroom so had an extended break, and Paul headed home.  After the stop, I warmed up a bit then did my last two- 5:45, 5:44.  I'm not sure if it was because my legs cooled down a bit, because I was running without Paul, because of some lingering fatigue from Saturday, or why, but number 5 was tough and number 6 was darn hard.  My legs were pooped by the end- absolutely tired.  Nevertheless, I was happy with the workout- very consistent for all 6 repeats, right at the correct pace.  I did 1.5 miles cooldown on the track than jogged 2 miles home.  Saw James Barnes for a minute on the way- he is here with some of his cross country kids at a camp.  Very glad to be done, very tired.  Now 3 easy days to recover before what promises to be a good race on Saturday.  Total 15.5 miles, 1:49:11 (7:02 avg).  Dinner then sleep.

Adrenaline- 470, Tangent- 314

Weight: 0.00
Comments
From JimF on Tue, Aug 05, 2008 at 09:19:20

I am amazed by the number of stars that you see. I guess I need to pay more attention.

From Jon on Tue, Aug 05, 2008 at 09:44:21

August is the month with the biggest meteor shower- sometimes I'll see 40+ in 45 minutes. Though, I do run at 4 am when it is still pitch black out, I intentionally run away from streetlights so I can see more stars, I live in a relatively small town (i.e. less light pollution), and I sometimes run with my head pointed skywards. All combine to help me see more shooting stars than your normal runner could.

From jtshad on Tue, Aug 05, 2008 at 10:01:31

Running with your head up looking at the stars is why you run into the skunks on the pathway!

From cody on Tue, Aug 05, 2008 at 10:09:24

He spends his whole life with his head in the clouds...

From Adam RW on Tue, Aug 05, 2008 at 22:59:16

All I can say is WOW! Great workout.

From Chad on Wed, Aug 06, 2008 at 11:20:41

This was a well-executed workout, Jon. I really look forward to seeing how you do on Saturday. I think you're really going to fly on the downhills.

From Adam RW on Wed, Aug 06, 2008 at 11:55:58

Jon, I had a pacing question. This was on the track? Did you look at 200, 400, etc. splits? Or are you that much of a stud for nailing pace?

From Jon on Wed, Aug 06, 2008 at 21:23:01

Adam- yup, on the track. I looked at all my 400m splits. 400 was 1:22-1:26 for all 6 repeats, 800 was 2:50-2:52, 1200 was 4:18-4:19 (except the last one was 4:22). So there was some variability in there, usually on how fast I started. Paul said I started like a rabbit sometimes. But if I started a bit slower, I always evened it out by the 3rd lap, since all splits were within 1 second at that point. Kind of funny how even they were, I think.

But even if I wasn't on a track, I would have been that much of a stud at nailing splits ;) I'm that good- when you don't own a GPS, your internal speedometer has to be a highly calibrated, precision instrument.

From Adam RW on Thu, Aug 07, 2008 at 08:08:37

Jon, That more more impressive. I think you've inspired me to get back to some track basics.

From James on Thu, Aug 07, 2008 at 12:58:16

Nice work out! You looked dead when I saw you, but you are running great! Wish we had more time to visit.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

AM- I got 6.5 hours of sleep last night, which is pretty good for me.  Actually woke up before 4 am and started my run a few minutes early.  6.5 miles at the golf course, 13 holes, 1 shooting star, 0 animals.

PM- 7.5 very slow, not so easy miles with the jogging stroller.  No time, but around 8:30 pace, I guess.  Fatigued from yesterday, still.

Adrenaline- 477, 768- 123

Question:  Which bear is best?

Weight: 0.00
Comments
From RivertonPaul on Wed, Aug 06, 2008 at 11:26:21

Good luck this weekend. Thanks for the comments on my blog. Will you be wearing your green shorts?

From Jon on Wed, Aug 06, 2008 at 12:22:29

But of course...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

AM- 6 miles, 4 shooting stars.  Warm.  My left eyelid started twitching last night.  I hoped it would be gone in the morning but it is still here.  Funny, yet annoying.

PM- 7 miles with the jogging stroller, Cody, and Paul.  7.25, actually, but I'll round down.  Naked.

767- 389

Weight: 0.00
Comments
From jtshad on Thu, Aug 07, 2008 at 09:52:51

Is this a sign of something...fast twitch muscles all hyped up for this weekend's race?

From Chad on Thu, Aug 07, 2008 at 11:47:56

Jon, you have a rare condition called Twitchhuponastaritis, which is the result of looking at too many shooting stars. Dangerous, yes, but rarely fatal.

From Adam RW on Thu, Aug 07, 2008 at 16:58:20

FYI, I heard on the news last night that Monday night-Tuesday morning is supposed to be a meteor shower.

From Adam RW on Thu, Aug 07, 2008 at 21:04:43

I didn't know Cody and Paul could both fit in the jogging stroller. That is a lot of weight to be pushing.

From cody on Thu, Aug 07, 2008 at 21:24:07

Are you calling me fat?

From Jon on Thu, Aug 07, 2008 at 23:06:15

I do think you weigh more than Paul, Cody.

From Adam RW on Fri, Aug 08, 2008 at 09:26:44

Cody, I think it would be fair to say that the two of you together equal a typical American, so I'm calling you half a fat.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

PM- 6 easy miles with the stroller.  Good luck to everyone running a race tomorrow.

768-129

Weight: 0.00
Race: Jupiter Peak Steeplechase (16 Miles) 02:08:00, Place overall: 4, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.0016.000.000.000.0020.00

Today was the race I had been looking forward to for a long time.  Bill Cobler was nice enough to let me crash at his place last night.  Woke up and did 2 easy miles with him, then drove to Park City.

The 16 mile race runs from the PC resort base to the top of Jupiter Peak, 3000' climb, and then back down.  It is mostly on singletrack with some on dirt service roads.  Nothing is flat.  I was hoping for a top 3 or top 5 finish, though that was in doubt at the start when I saw that the race was on the La Sportiva race series so a group of national class trail runners was there, led by the trail god Bernie Boettcher (http://www.mountainrunning.com/bios/spotlight/bboettcher.html).  He's a 2:33 marathoner who is proportionatly far-better on trails.

Race started out somewhat easy for me- I ran most of the way up between 5th to 10th place, just trying to save energy.  The last half mile climb is unrunnable and almost unwalkable- I figure it is about 30% grade for the last .25-.3 mile.  Ouch.  I probably could have pushed the pace a bit more on the runnable uphills, but didn't mind.  Hit the top in 1:12 at 7th place with 3 guys ~30 seconds ahead of me, 1 guy right behind me.  300 foot descent, then up another steep mountain that is just a few feet shorter than Jupiter, peaked at 1:21.  Ouch again.  Then at long last we hit the downhill.  I picked off the 3 guys in front of me within a mile or two.  Then we hit an aid station and all made a wrong turn- slowed me down about 30 seconds by the time I got back to the turn, though the other guys were real cool and waited so we got back in the same order.  From that point on one of the guys stayed within 5-15 seconds behind me, but I didn't see anyone else.  Pretty good singletrack the whole way down, running fast.  For some reason my chest tightened up around 1:40 and I had trouble breathing.  I slowed down for a few minutes and eventually got my breath back.  Ran down the rest of the singletrack, with a very painful last mile that had a number of momentum-sapping uphills.  Finished 4th place- Bernie won, then another La Sportiva guy, then one local guy 2 minutes ahead of me.  Top 3 places won shoes, then 4th and 5th won a fastpacking backpack. 

My time was 2:08:00, 8:00 pace exactly.  They changed the course this year, with the locals agreeing it was about 4 minutes slower than previously.  Accounting for that, my time this year would have won the race in 2006 and finished 2nd in 2005 and 2007 (only 30 seconds behind the winner).  Not too shabby.  I love trail races.  I was so pumped I rocked out to loud punk rock the whole drive home in my non-air conditioned car...

I'm pretty happy with the race.  Top 3 would have been nice, but getting beat by 2 national-class ringers isn't bad.  Plus I beat 4 or 5 other La Sportiva guys.  Only a few blisters.  Met some great guys, including one who had run the Striders WRC with us (Craig DeVries).  I figure this race indicates I am on pace for my attempt at winning the Mid Mountain Marathon in PC in a month, especially considering this week is my highest mileage in a year and no taper for this race.  Yeehaw.

As a side note, I received some nice compliments at different times after the race from the guys just behind me.  One of them told me that he had never seen anyone take off down the mountain and pull away as fast I did- he didn't believe it was possible.  Two other guys said similar things, both of them calling me a mountain goat.  Nice compliments.

I have a goal to run this race next year and get some of you other FRB road-slaves to join me for a FRB sweep.  Trails are so much better than roads! 

Ascend- 352, 768- 132 

Weight: 0.00
Comments
From cody on Sat, Aug 09, 2008 at 17:49:17

Way to go Mountain Goat!

From Paul Petersen on Sat, Aug 09, 2008 at 18:23:41

So if you beat Bernie, do you become a trail god? That is something to shoot for.

From Andy on Sat, Aug 09, 2008 at 18:47:50

Great race. I've always thought about switching to trail races but am not sure if I am cut out for them.

From JimF on Sat, Aug 09, 2008 at 18:57:30

Great race especially considering no taper and your high mileage week! I'm with Cody, sounds like a mountain goat to me.

From Jon on Sat, Aug 09, 2008 at 19:33:02

Good point, Paul. At least a demi-god. But he beat me by 10 minutes, so I have my work cut out for me. Maybe I can get a national sponsorship so I can run full time.

From Adam RW on Sat, Aug 09, 2008 at 22:16:26

We'll have to work on that national sponsorship but until then nice work at tearing up another trail.

From Chad on Sun, Aug 10, 2008 at 01:06:41

Great race, Jon. The interesting thing is that you train like a road marathoner and apply that training to trail races. That's somewhat unique. It explains why you can fly on the downhill. I look forward to your Mid-Mountain race.

From Jon on Sun, Aug 10, 2008 at 01:18:43

Chad, I'm more of a trail runner who is forced to train on roads than vice versa. I have always loved technical trails and do better on hilly courses than flat (such as WRC 10 miler). The road speed certainly does help.

Care to join me for the trail marathon?

From wheakory on Sun, Aug 10, 2008 at 02:34:03

Impressive Jon. You are a mountain goat. Great race and way to finish the downhill. Your turning your year into something to remember.

From cgbooth23 on Sun, Aug 10, 2008 at 02:43:00

great race, and I do agree Trail running rules over the road... your result is very impressive, you need to shoot for a 100 miler with your road talent you'd tear it up!

From jtshad on Sun, Aug 10, 2008 at 08:28:57

Great race! Congrats on a strong run and great performance against some top runners. From now on, your running mantra...Baaa, Baaa!

Keep trainin like this and Mid Mountain is yours for sure.

From josse on Sun, Aug 10, 2008 at 12:56:54

Great job on a tough coarse. I remeber those unrunable hills they are a killer. You are going to kill in the trail marathon.

From tarzan on Sun, Aug 10, 2008 at 19:00:06

Awesome race! Congrats on the time. I wish I could run hills like that. I'm getting better all the time. Can't wait to hear about midmountain. I was going to do it - but will be in Italy then.

From Jon on Sun, Aug 10, 2008 at 19:18:35

Josse- I saw the last climb and almost thought they were kidding, except I knew Race Directors of trail races have that sadistic sort of mind- it was one of the steepest things I have ever seen.

Tarzan- want to trade? I'll go to Italy, you run MMM ;)

From josse on Sun, Aug 10, 2008 at 19:29:19

You should do the Wahsatch steeple chase next year, it has an even better climb;) I actually really like these races but have shyed away because of my tendency to sprain my ankle. Oh how I miss it.

From James on Sun, Aug 10, 2008 at 19:44:39

Bernie was right behind me at St. George last year. Good job on your race! Maybe you really can run trails after all of that big talk!:)

From Jon on Sun, Aug 10, 2008 at 20:03:30

Josse- I ran Wahsatch Steeplechase course one year in May and loved it (though I don't think the climb is quite as bad...)- I've never done it cause it conflicts with WBR. But I'm planning to do it next year! I have to recruit you and everyone else, too. Maybe I can be the first member of the FRB/SGRC Trail team.

James- yeah, Bernie is a good road runner but amazing on hills- I couldn't believe how fast he went up the hills. Nuts. And he's 45!

From Dale on Sun, Aug 10, 2008 at 20:24:13

Way to tear up the trail running ranks....you're certainly showing them what a reformed road runner can do! Keep it up!

From James on Sun, Aug 10, 2008 at 20:38:56

If you could learn run up those hills like you run down them, you would be pretty amazing yourself!

From Superfly on Sun, Aug 10, 2008 at 21:17:33

Good job Jon. I'm hook just by reading some of your race reports on the trail races this year. I'd really like to get into those. Too bad about the chest thing. Do you know what it is? I've been battling a diaphragm thing that gets tight at all the wrong random times.

Anyway you are a mountain goat. In 2007 when I watched you come down that hill on your last leg of WBR I thought I'd never seen someone go so fast down a hill. I would have biffed it hard.

From Jon on Sun, Aug 10, 2008 at 22:33:01

Clyde- I'm guessing it was oxygen debt- we were around 8500-9000 feet and I was pushing hard to lose the guys behind me. Just a guess- I'm not concerned, at any rate. Not like your diaphragm, I hope.

I've never seen it, but you should try the Alta Peruvian- the guys fly down that crazy fast. Paul did 5 miles at 4:21 pace.

From walter on Sun, Aug 10, 2008 at 22:50:58

I think you have found your niche in life Jon. You amazing freak of nature! I mean that in the most humbling and jealous of ways my friend! Good job on another a** kicking course. See you in a couple of weeks. Bring your helmut!

From MichelleL on Mon, Aug 11, 2008 at 11:00:10

Mountain goats are smelly. Good job stinker!

From RivertonPaul on Mon, Aug 11, 2008 at 12:24:46

Wanted to add my congratulations. Hope the green shorts psyched out the others.

From marci on Mon, Aug 11, 2008 at 15:55:54

wow you got called a goat a lot! i would have to agree not only from running but also because you eat anything and EVERYTHING!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.500.000.000.000.0021.50

AM- easy 6.  6 shooting stars.  Meteor shower tonight!  I am excited because my schedule this week lets me take 2 mornings off!  Slight soreness in quads, just a twinge in my hammies- not too bad, though.

PM- Scrubbed the Big Workout per Cody's advice (thankfully).  Ran 15.5 miles from the canal to end of River Trail and back.  Not much soreness, twinges every here and there, but some overall fatigue.  Last 4-5 miles were on rather tired legs.  1:00:55 up, 56:44 back, 1:57:39 total.  By the way, for any Loganites, the pipeline construction will result in occasional closure of the trail this week and the last week of this month.  Run it at your own risk- I was glad it was open for me today, though.

Adrenaline- 483, 806- 506 (Retired!  My oldest shoes by almost a year- already in the trash!  Farewell, old friends)

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

AM- 6 mile meteor shower run.  Running was secondary today to looking upwards.  Saw 29 meteors in 48 minutes, pretty good supposing the shower averages 1 meteor/minute when you can see the whole sky and there is no light pollution.  The last meteor was the brightest, and one of them was very slow moving and lasted almost 5 seconds.  It was chilly this morning and hard to get out of bed, but well worth the show.  I feel sorry for everyone who slept in.

PM- Ran by Cody's but he wasn't home.  Ran to planet walk via Willow Park.  At the end of planet walk I ran into Paul.  Ran to his house, did a lap around the LHS grass loop, back to Paul's, then home.  Easy pace- 7:15-7:25, with the last mile a bit quicker.  59:27, more than 8 miles.  Round down.

Adrenaline- 489, 768- 140

Weight: 0.00
Comments
From jtshad on Tue, Aug 12, 2008 at 09:47:16

I only got to see 1 shooting star, but I had lots of street lights on my run (forgot to get in a dark area until I saw the first one then it was too late to get a good dark running area.

From cgbooth23 on Tue, Aug 12, 2008 at 11:58:43

Didn't get up to run but i did sleep on the tramp with the kids, it was a good show especially at around 3am when I woke up to watch for a minute!

From Adam RW on Tue, Aug 12, 2008 at 12:44:08

Thank you for feeling sorry for my lazy butt... You do make it sound like a missed the show of the year.

From Jon on Tue, Aug 12, 2008 at 13:41:39

From what I read, this was the best show of the year. Sorry.

From Paul Petersen on Tue, Aug 12, 2008 at 13:58:56

Don't feel sorry for me. I was able to google it and find a sample picture. Good enough.

From Jon on Tue, Aug 12, 2008 at 14:22:19

I should have expected that response, Paul...

From Paul Petersen on Tue, Aug 12, 2008 at 14:35:42

well, you kind of asked for it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

PM- Supposed to be a big workout today.  Ended up with crap.  I knew I was in trouble within the first half mile- I was lightheaded and my feet/legs felt like they were made of lead.  I still tried- 3 miles warmup, 1 mile tinman tempo (kind of).  Then met Cody and Paul at LHS track.  I was going to do 8x1000m at 5:30-5:35 pace, so my repeats needed to be 3:26-3:30.  First one was 3:36 and felt very hard.  Second one was 3:50 (6:08 pace).  I was done.  Tired, pooped, felt crappy.  I pulled the plug on the workout.  Didn't even have the energy to jog much around the track while Paul and Cody finished.  We cooled down just under 5 miles together.  Total distance was just under 11 miles for me, 1:22:30. 

Not sure why I felt so bad- I was at a conference today so ate a big, not too great lunch at noon rather than my very healthy snacking all day.  7 hours of sleep last night, which is good for me.  Whatever the reason, there was no point in forcing the workout.  I'll try to get a decent tempo run in tomorrow.

Tangent- 325

Weight: 0.00
Comments
From Superfly on Wed, Aug 13, 2008 at 22:37:25

There must be some kind of conspiracy with everyone!

From Dustin on Wed, Aug 13, 2008 at 23:39:48

Sorry your workout didn't go as planned. Funny, we were all doing 1000m repeats today. You guys up north. Paul, Dave, and Clyde over in St. George and me and my lonesome in La Verkin. Do you know if anybody ever got the third place batons for Wasatch Back? Unlike Sasha, I do enjoy receiving my medals, trophies, pink ribbons, gift certificates, whatever some race wants to give me, I'll be happy to take and display.

From Jon on Thu, Aug 14, 2008 at 09:08:52

Yeah, I think Paul has them. Or Cody.

From cody on Thu, Aug 14, 2008 at 10:35:14

Dustin-

I have the blue team's batons. I will bring yours and the Steve's down to SGM.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Goose egg for the day. I was planning to run 12 this afternoon, but instead got home from work and immediately had to start moving the 14 cubic yards of dirt that was dumped in my front yard today so we can trench for sprinklers tomorrow. I even had a bobcat come help for an hour and still spent 6 hours working on my yard, finally quitting at 10:30 pm. I was planning to make next week an easy week (80-85 miles) but will switch it with this week- after yesterday's workout, I'm sure I need it. First day off in over a month.

Weight: 0.00
Comments
From wheakory on Fri, Aug 15, 2008 at 11:44:11

It's good to give your body a break, especially the workout you did by moving all that dirt. I know your body will thank you for the break. We all need to remember to let the legs get fresh and rest every once in a while.

Your training is impressive Jon and your year will only get better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

PM- 8 easy miles with the jogging stroller.  A lady driving an SUV almost hit us, missing by less than a foot.  I don't think she even saw us because she was text messaging on her phone.  I had a coworker killed cause another driver was texting.  Everyone, PLEASE DON'T TEXT WHILE DRIVING!!!  Please don't talk on your phone, either- both are dangerous.  As runners we should be aware how dangerous cars can be.  Be safe and don't use your phone.

767- 397

Weight: 0.00
Comments
From Adam RW on Sat, Aug 16, 2008 at 00:06:43

Jon, I completely agree. Some people are just scary. The one day into work I saw I guy on his blackberry with a newspaper on his steering wheel and a mug of coffee in his other hand. I kid you not he was driving with his elbows...

From walter on Sat, Aug 16, 2008 at 12:25:29

Jon, were you running against or with traffic? I have been buzzed by mirrors before, where they almost hit you. Utah drivers are A-holes! Ive been in a fight with a driver because he yelled at me to get off the road. I stopped and yelled back and he turned his car around and when he came back I told him I had every right to be on the road as he did and I pay my Taxes and by the look of your car I can see I have a better right than yourself to be on this road. After I said that he just drove away. They do that with bikers too. You know a bike is considered a vehicle. You just have to slow down if on-coming traffic is there and then go around them. Not push your way through. You got my ugly side going Jon! That is a bitter subject! I could write a term paper on it! If any of you students need a good term paper on drivers etiquette just let me know!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.500.000.000.000.0020.50

Long run with my work running club- Cody and Paul tagged along.  Ran through the peaceful metropolises of Newton and Clarkston Utah.  Cold and windy at the start with 2 8:00 pace warm up miles.  Then we dropped in the 7's, then gradually down to the 6's, stopping for gatorade every 3 miles courtesy of the club.  We had a few 5:30-5:40's towards the end coming down a hill.  Cody and I added a few miles at the end to get over 20 miles.  Legs were a bit fatigued by the end but overall felt pretty good.  Much better than earlier this week.  20.5 miles, 2:22:30 (6:57 pace) for the whole run.  Finished with bagels, muffins, bananas, and fig newtons. 

Rest week is over- 93+ miles next week, then 96 for 2 weeks. 

768- 160

Weight: 0.00
Comments
From JimF on Sat, Aug 16, 2008 at 16:20:01

Strong way to finish the week! Glad to hear that you are feeling better than earlier in the week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.000.000.000.000.0019.00

AM- easy 6.

PM- 10 with the jogging stroller, most with Cody, as well.  8:00 pace.  Then 3 more alone at the end.  13 total, ~7:50 avg.  Hot.

Adrenaline- 495, 768- 173

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.008.000.000.0022.00

AM- 6 easy miles, but probably my fastest morning run ever.  I set a new record- 14 holes!  I usually get somewhere between 11-13, but never more than that.  Got 14 today with a minute to spare.  Oh, I'm being followed by a moon shadow... moon shadow, moon shadow...

PM- Big Workout.  Ran to Cody's, then to Paul's.  Ran into Providence and took a quick potty break/drink.  Then we were off for an 8 mile tinman tempo on the Providence/Millville hill loop- first mile is uphill, then the rest is downhill, flat, or rolling.  First 3 miles were 7:05 (uphill), 6:17, 5:58.  Then I had to stop for another potty break.  2 more miles, then another potty break- ugh.  Ridiculous.  Then 3 more miles.  Working hard and very tired by the end- 8 miles is a long way to tempo, especially when it is 90 degrees.  Total tempo time was 49:00 even (6:07 pace).  Tired.  4 miles very slow cooldown, 16 total for the run in 1:51:00, 6:56 avg.

41 miles in 2 days.  Either 12 or 18 more planned for tomorrow (depending if I can drag my lazy butt out of bed).  At least I am second on the mileage board right now...

Adrenaline- 501 (retired, already in the trash!), Tangent 2- 56

Weight: 0.00
Comments
From Adam RW on Wed, Aug 20, 2008 at 00:15:15

You are not messing around this week! Going for 100?

From Jon on Wed, Aug 20, 2008 at 09:07:05

Mid 90's.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

AM- 6 easy miles.  Started at 7:45 pace, finished at 7:20.  My morning runs today and yesterday have been quicker than usual for some reason.  I guess my legs feel good despite the high mileage.

PM- Ran from first dam up to Stokes Nature center, where a familiar face met me unexpectedly- it was Paul.  He told me the trail was closed a half mile up, so we turned around and ran the very hot and hilly Bonneville Shoreline.  I was tired and going slow- so slow I walked up some of the steeper hills (there are some steep ones).  Paul turned around at 1900 N, while I ran up Green Canyon for about 3 miles.  Hot and tired.  Very tired.  Only one water fountain and it was inundated with about 200 wasps, so I drank fast.  Slow run.  12 miles, 1:38:00. 

I am tired.  I have never run more than 53 miles in any 3 day period, and I am at 59 now.  Tired.

767- 403, 800- 40

Weight: 0.00
Comments
From walter on Wed, Aug 20, 2008 at 10:25:12

Jon, my friend from SG is coming up today or tomorrow and will bring your shoes and whatever you have down there as well as a couple of pairs of my shoes and Ill bring them to your house on the way Friday when I pick my packet up.

From Jon on Wed, Aug 20, 2008 at 10:30:44

Sweet. Thanks. Hooper should have 2 things- a pair of Pearl Izumi Go shorts and a pair of Brooks Adrenaline size 9.5EE shoes. Let me know if he doesn't have both.

From walter on Wed, Aug 20, 2008 at 10:35:31

ok Ill let you know today.

From Superfly on Wed, Aug 20, 2008 at 13:08:40

9.5EE !!! Wow wide foot man. Sorry I didn't post and tell you I wasn't coming up. I didn't make a firm decision until yesterday around noon. We've got too much going on with work and stuff. So I'm kind of bummed about it but oh well.

Anyways it looks like Walters friend will come and save the day and get your stuff up to you. Good luck in the race!

From Jon on Wed, Aug 20, 2008 at 13:16:43

Just call me a duck.

From Paul Petersen on Wed, Aug 20, 2008 at 13:30:45

But you're no Michael Phelps.

From Adam RW on Wed, Aug 20, 2008 at 17:26:22

Wait are you a duck or a goat?

From air darkhorse on Thu, Aug 21, 2008 at 16:07:26

That Bonneville shoreline is a nasty one here also..

From walter on Thu, Aug 21, 2008 at 18:13:27

Wow, Jon I feel retarded now cause I went to all that trouble and Im not bringing anything back for you. I guess Steve shipped your shoes, so look for them in the mail and he didnt have any shorts from pearl izumi so he'll have to get those to you later too.

Hey Ash, how do you get onto that trail and where does it go?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

PM- 8 mi w/ 8 striders, 58:43.

768- 181

Weight: 0.00
Comments
From Ruthie on Fri, Aug 22, 2008 at 17:06:11

I'm up in Logan now, so I was just wondering if there are any plans for a long-ish run tomorrow. Let me know and I'll see if I can join you!

From Superfly on Fri, Aug 22, 2008 at 17:52:46

Good Luck Jon- Clyde Science says you'll run a 1:11 and I've never even looked at the course. Just playing- I don't know what your going to run but I hope it's fast!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

PM- 6 mi.

767- 409

Weight: 0.00
Race: Top of Utah 1/2 Marathon (13.1 Miles) 01:11:37, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.0013.000.000.0020.00

TOU 1/2 today with a good blog crowd- Seth, Paul, Cody, Sasha, Walter, and others.  My 1/2 marathon PR of 1:14:07 was set on this course last year.  I was hoping to break 1:13, with a stretch goal of 1:12.  I also was gunning for Sasha and wanted to prevent Paul from beating me, which was his goal.  Last year I did a partial taper for this race, this year I had no taper- in fact, this week is my highest running mileage ever.  Ever.  So I was hoping that wouldn't affect me.

Warmed up 2 miles at home, then 2 miles at the starting line.  I was all business today- no talking, joking around, etc.  Even wore my race day warm up beanie despite the warm temperature.  Felt a new tightness in my right achilles and tried to stretch it, but to no avail.  It twinged a bit during the race and hurts after, but didn't slow me.  It was 50-55 deg at the start, overcast, swirling winds (i.e. no great canyon wind to help today).  Splits were as follows:

Mile 1- 5:34- too slow, wanted sub-5:30, but felt good.  Seth and Taren are already ahead, Josh Steffan and Sasha are 10 seconds up, Paul and Walter are right behind me.

Mile 2- 5:28

Mile 3- 5:23- finally a good pace, though faster than my 10k pace a few weeks ago...

Mile 4- 5:25- feeling fast yet good, Paul dropped off a bit here

Mile 5- 5:17- Fast, fighting a bit of a side ache

Mile 6- 5:20 (10k split of about 33:20, just off PR pace)

Mile 7- 5:18- not much tail wind compared to last year.  Bummer.

Mile 8- 5:30- out of the canyon, fewer hills, slight headwind

Mile 9- 5:32- Paul is still only 10-15 seconds back, Sasha is about 1 minute ahead.  My 15k PR is 53:56, which I would have broken by about 3:30 today.

Mile 10- 5:29 (10 miles in 54:21)- semi-brisk headwind along this stretch

Mile 11- 5:38 (59:59 total time at this point)- Mile 10.5-12 is uphill, with 150' climb

Mile 12- 5:47- Sasha really coming back to me now, Paul isn't catching up

Mile 13- 5:23- pushed it real hard to the finish

0.1- 0:26- made up 30 seconds on Sasha, put about 15 seconds on Paul in the last 5k

Total time was 1:11:38 (1:11:40 official, though I think the official clock was 2 seconds slow by everyone's watch).  5:28 pace, 2:29 PR.  This was about 1 minute faster than I realistically thought I could go, and the race was about 30 seconds slower than last year due to different winds.  I am very excited.  I was tired at the finish, but within about 2 minutes felt much better and could run at a normal pace again- much faster post race recovery than normal.  

I'm happy with the race today.  A few blisters, very tight achilles (I'll have to watch that), but feel great.  This predicts a 2:28:14 St. George (and a 32:19 Des News 10k, and 1:09:30 on the new Hobblecreek, in case anyone was wondering for today's comparison).  My St. George goal is to break 2:30, so this goes a long way to making me belive I have a shot at it.  Sasha predicted 2:27:30 at SGM.

By the way, Clyde-science predicted 1:11-something, with him not even knowing the course.  Maybe Clyde-science is the new Sasha-science.

 Tangent 2- 76

Weight: 0.00
Comments
From James on Sat, Aug 23, 2008 at 14:13:58

Great race today! Your hard work is paying off for you.

From Kelli on Sat, Aug 23, 2008 at 15:21:17

HOLY COW!!! You did great and on high mileage and with twinges of pain. Great run, congrats to you on such an awesome race.

From Superfly on Sat, Aug 23, 2008 at 15:31:35

I've been trying to tell you guys this the whole time...

Good race and way to go on the PR!

From Dale on Sat, Aug 23, 2008 at 15:47:57

Yipes! Quite the jump over last year's time on your biggest mileage week ever? Keep logging those miles! They're obviously working for you! Great work!

From MichelleL on Sat, Aug 23, 2008 at 15:50:41

Great job Jon! Without the tailwind your race predictor for St. G should be adjusted downward, just like Sasha is predicting.

From Paul Petersen on Sat, Aug 23, 2008 at 16:11:20

Once again, awesome job. You pounded me into the ground and put up a superb time too. Way to respond to all my trash talking!

From Jon on Sat, Aug 23, 2008 at 16:16:46

Like I said, Paul, I was all business. I knew you were fully capable of beating me, so I just tried to stay focused, relaxed, and do my darndest to make sure you weren't sitting on my shoulder with 400 m to go...

You ran a good race, too, on half my mileage. Amazing. Especially since you didn't feel particularly good.

From jtshad on Sat, Aug 23, 2008 at 16:36:57

Wow, great time and a fantastic effort for a new PR! You are running very well right now, I can't wait to see your results in St. George.

Keep it up!

From Adam RW on Sat, Aug 23, 2008 at 16:45:58

WOW!!! Sorry I missed it.

From Mike Warren on Sat, Aug 23, 2008 at 17:10:48

Awesome time! Looks good for STM. What is Clyde science predicting?

From cody on Sat, Aug 23, 2008 at 17:31:24

The Athlete of the week award goes to Jon! Very impressive race!

From Andy on Sat, Aug 23, 2008 at 18:00:19

Over a 2 minute PR at your level is huge. Great job on a very well run race.

From JimF on Sat, Aug 23, 2008 at 19:09:14

Awesome race and huge PR especially since you didn't taper for this and had your highest mileage week. Things look good for SGM.

From Paul Petersen on Sat, Aug 23, 2008 at 19:41:05

Let's see, looks like I was 10 seconds back at 6 miles, 11 seconds back at 10 miles, 12 seconds back at 11 miles...then 24 seconds back at 12 miles. Way to lay the hammer down up the hill!

I wonder if I could have gotten a better start if we would have pushed each other to a better time, since our middle 6 miles were pretty much identical.

From wheakory on Sat, Aug 23, 2008 at 23:18:27

Excellent Jon! way to fire up the road. Your ready to rock a PR in your next marathon. Your fitness is incredible.

From David on Sun, Aug 24, 2008 at 03:21:07

Great race, I hear I'm missing a skinny Jon Allen. Guess it's working. Frisbee game afterward?

From seth on Sun, Aug 24, 2008 at 20:16:31

Great Job. I think that you had the best race out of the bunch considering your circumstances. Way to go.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I just noticed I am finally on the first page of the mileage board for miles this year- yeah!  And I am within 20 miles of my total miles for last year... and it's still August!

Weight: 0.00
Comments
From Dustin on Sun, Aug 24, 2008 at 23:08:35

I'm pretty confident you'll get those 20 miles and a few more before the end of the year. Your training and racing has been really great this year. I'm excited to see what you can do at St. George this year.

From walter on Mon, Aug 25, 2008 at 01:08:25

Great race yesterday and I saw you in the papers today and if Teron Jameson wouldnt have thrown a fit I wouldnt have lost my "veteran marathoner" status up there. Now us SLC runners all look like money grubbers! You made me proud! I hope to be able to run with you in SG! Ive got my work cut out. I was going to comment on you when I saw you how much weight you look like youve lost. I know thats not that important for guys as it is for girls but you are turning into a lean racing machine this year! Keep it up!

From Jon on Mon, Aug 25, 2008 at 09:02:18

Walter- yeah, I keep dropping weight. Lightest since high school, now. 35 pounds lighter than Christmas 2006.

From walter on Mon, Aug 25, 2008 at 09:17:04

Yeah, its gonna help you being a bit thinner. You looked like Dave Holt ahead of me. You ran that race with conviction! I still have stomach issues today! I dont know what the heck is wrong. I had the same problem at Provo half. I felt so good on that course and then my stomach was the only thing that slowed me down. I know I would have been up by sasha for sure.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.000.000.000.000.0019.00

AM- 6.  Achilles feels quite a bit better, twinges of soreness in both quads and left knee, but nothing bad. 

PM- 13 miles (13.1, actually).  Hot but felt great- no soreness, no pain, minimal fatigue.  I think I am on for my Big Workout tomorrow.  Ran up into Logan Canyon via the canal and back, saw Cody for a few minutes.  1:37:32, 7:26 pace.  Felt very easy at that pace.

Adrenaline 8- 6 (new shoes and new shorts on my run!  Now I have 2 pairs of shorts!), 768- 194

Weight: 0.00
Comments
From Mike Warren on Mon, Aug 25, 2008 at 09:14:36

Good miles, and sounds like you were stylin today! Great job with your miles this year. Time to cash in.

From RivertonPaul on Mon, Aug 25, 2008 at 16:00:03

New shorts -- you are becoming BIG TIME!

From Lybi on Mon, Aug 25, 2008 at 23:58:29

Whoa Jon, you are flying these days. I finally saw your last race--Super Wow! It must be all those 4 ungodly o' clock training sessions. It's just GOT to make you faster--you can tell by the UNPLEASANTNESS!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM- I wasn't going to run this morning because I was up until 11:30 packing last night.  But, I slept fitfully and was wide awake at 4 am anyways, so I got up.  The run can only described as very sluggish on a morning that can only be described as very warm.  Only made it 5 miles.

Adrenaline- 11

Weight: 0.00
Comments
From jtshad on Tue, Aug 26, 2008 at 10:04:29

Great mileage already this week. New shorts...are they as fancy as your green ones?

Make sure you don't lose too much weight as you don't want to be blown away when the wind kicks up!

Packing...heading out on a trip?

From Jon on Tue, Aug 26, 2008 at 10:17:36

Jeff- the new shorts are a boring gray and not super short- same make as my black shorts.

Yeah, I need to stop losing weight- 134, now. Good thing it wasn't as windy here as in IF today.

Flying to Denver tomorrow to see the family. Back on Labor Day. I have recruited my dad to bike alongside all my runs- I told him my goal is to outrun him...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.003.004.000.000.0022.00

AM in Tooele- Big Workout.  Started at 5:45 am- very dark out in a strange location.  I had looked up places to run and decided to head towards Middle Canyon.  Ran 5 miles out of Tooele and up the canyon- it gets pretty steep towards the top- it gains 800 feet in 2 miles!  First 5 warmup miles were slow as a result- avg 9:00 pace.  The turned around and started the workout- 10x2min at CV pace (5:25 on flat, faster on downhill) w/ 1 min jog in between.  I did my rest jogging uphill to make sure I stayed in the canyon.  First 3 repeats were on killer downhill  (about 500 ft/mile) and were 5:01-5:03 pace!  Wow!  My jogging uphill also kept me on the steep down for longer.  I tried to lean down the hill but it was steep enough that I was putting on the brakes at portions.  Then the next 4 were 5:10-5:18 pace as the hill flattened out (only 200 ft/mile drop).  The last 3 were 5:22-5:27 pace on rolling hills, no net elevation loss.  I figure I dropped 1200-1400 feet during the workout.  Good downhill practice for St. George.  Didn't feel near as hard as doing 1000-1600m repeats on the track in the heat- it is so nice to run in the morning!

Finished the run with 3 tinman tempo miles and about 2.5 more miles of easy running to get me to 15 miles.  Now fly to Denver for a few days.

PM- 7 easy miles with my dad riding along on his bike for some good company.

768- 216

Weight: 0.00
Comments
From Mike Warren on Wed, Aug 27, 2008 at 19:48:27

WOW! incredible workout. I would say darn good training for STGM. My money, says you get that sub 2:30.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

AM- Easy run with my dad biking along.  6 am, great temperature.  Ran down to Chatfield Reservoir, up the Platte River, then looped home, all of it on bike trails.  The route was exactly 13 miles, which is what I wanted.  So, so nice to be in a town with lots of bike trails.  They even have side by side trails on the river- one cement, one crushed gravel (which is the one I ran on).  I love Logan, but really wish they had done more recreational trails.  1:39:20, 7:38 avg. Now off to the Denver Zoo with the family.

768- 229

Weight: 0.00
Comments
From jtshad on Thu, Aug 28, 2008 at 11:03:56

Have fun in Denver with the family. Sounds like you are in a great place to run!

I hear you about the runner/biking friendliness of our towns, IF is lacking a bit also but the river pathway here in IF (and the new Sunnyside pathway) are a good start.

From JimF on Thu, Aug 28, 2008 at 20:34:37

Really cool that your Dad went along on the bike. Hope that someday I am either running or biking along with my kids. Good run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.007.000.000.001.0023.00

AM- Big Workout.  5 miles warmup in 38:25 down to the Platte River trail, then 7 miles at MP (supposed to be 5:50-5:55, but I was on gravel so just wanted to stay under 6:00).  Splits were 5:57 (hair slow), 5:44, 5:46, 5:46, 5:54 (had some uphill), 5:40, 5:37.  Really pushing it hard on the last 2 to go faster.  Felt tired but good by the end.  5:46 avg for the 7 miles, so a bit faster than I needed to do.  4 miles cooldown in 31:23 with 8 striders.  1:50:19 for the whole 16 miles, 6:54 pace.  Very nice to run in the 60-deg temps of the morning and to have my dad biking along behind me the whole run.  Happy to report that I made him have to work a bit on his bike for the 7 MP miles.

PM- 6 easy miles in 48:30 at 3:30 PM.  Hot, but not near as hot as most of the summer.  Followed by a good hour of ultimate frisbee.

Tangent 2- 92, 768- 235

Weight: 0.00
Comments
From wheakory on Fri, Aug 29, 2008 at 15:07:01

Jon ... your really doing some great splits. Your fitness and training is impressive even after all the races you've done. STG is really going to be a great success.

From jtshad on Fri, Aug 29, 2008 at 15:55:41

Man, are you supposed to make your dad work?

Great run and awesome splits.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM- 16 miles in 2:04:11 (7:46 avg) on some great gravel trails around Denver with  my dad biking along.  I could really tell after about 10-12 miles that I have never gone this many miles before as my legs were rather fatigued.  New record high for weekly mileage and montly mileage (40+ more miles than ever before).  I haven't decided yet if I want to run 2-3 miles tonight in order to hit the 100 mile mark for the first time.  I'm pretty happy with how I feel, especially supposing I had only 5 miles on Tuesday.

768- 251

Weight: 0.00
Comments
From Adam RW on Sat, Aug 30, 2008 at 15:37:06

Great week Jon. 2-3 miles are probably worth it. That is super impressive considering it was really done on about 5-day!!!

From cody on Sat, Aug 30, 2008 at 17:43:03

Sweet week of training for you...even post race "recovery" week. Go get two more you slacker.....

From jtshad on Sat, Aug 30, 2008 at 23:23:49

Smokin' mileage this week!

From Adam RW on Mon, Sep 01, 2008 at 00:39:44

Did you do the extra miles?

From Jon on Mon, Sep 01, 2008 at 11:00:49

No. Legs were toast.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

AM- I figured out within a few miles that I didn't have the legs for my scheduled Big Workout today, so I bagged it.  What I didn't realize is that the 13 miles I ran instead would be 13 miles of absolute crap.

Tangent 2- 105 

Weight: 0.00
Comments
From jtshad on Mon, Sep 01, 2008 at 13:12:32

Sorry about the crappy run, you can make up for it later in the week. These days happen.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

Got home late and very tired last night so I bagged my evening run yesterday and my morning run today. I had planned on 100 miles this week but have since decided I would rather feel fresh for my marathon on Saturday. I was surprised how tired my legs were after my 98 miles last week and didn't want to try a marathon this week with similar fatigue. I'll probably still be in the 85-90 mile range, though.

PM- 13 miles in 1:32:05.  9 with Paul, 5 of them with Cody, too.  We talked about Cody selling his house, Paul's races and eating, and my TV.  Good times.  Weather was slightly cool- perfect, easily the best running weather in the afternoon since April or May.

Adrenaline- 24

Weight: 0.00
Comments
From paul on Tue, Sep 02, 2008 at 10:53:29

"I was surprised how tired my legs were after my 98 miles last week"

Really? What did you expect after doing the biggest training week in the biggest training month in the biggest training year of your life? Training slumps are normal, and you'll work your way through it. Sounds like your plan for this week is a good one.

From Jon on Tue, Sep 02, 2008 at 10:57:31

Yeah, I guess it wasn't unexpected. I was just real glad last Saturday wasn't a 20 mile run- 16 was enough. My legs were tired all day Sat and Sun, and still tired yesterday. Not sore, just tired. Feeling moderately better today. Being home, eating normal, and good sleep should have me ready to go for Satruday. I figure a good race is better than a mediocre Big Workout, anyways.

From wheakory on Tue, Sep 02, 2008 at 12:48:15

Good luck this weekend. This course really has some elevation and some extreme ascent and decent. Do you have a goal in mine?

Great fitness test to get you ready for STG.

From Jon on Tue, Sep 02, 2008 at 12:51:26

Kory- yeah, the whole race is around 8000', with about 3000' gain and 4000' loss. Winning time is usually 3:05-3:15, so I'm hoping to be around there. Should be fun.

From wheakory on Tue, Sep 02, 2008 at 13:13:26

The way your fitness is right now, and the elevation you've been training at you've got an edge.

STG is going to be so easier for your fitness level, because the rolling hills there are nothing compared to what your about to run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.502.000.000.000.0012.50

PM- Ran College Ward Loop with Paul.  We averaged ~7:00 pace for the first 7 miles, then did a 2 mile tempo.  First mile was 5:58, then Paul picked up the pace and I slowed down to about 6:15 pace.  3.5 more miles after.  6:57 avg pace for the run.  Now 2 very easy days before my marathon.

767- 421

Weight: 0.00
Comments
From josse on Thu, Sep 04, 2008 at 14:33:25

Good luck you winer, hope you don't start boobin on the trail;)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

PM- 2 hours of hauling rocks, then 6.5 easy miles with the jogging stroller.  I saw Cody at the end of his half marathon.  And, I discovered that, after 2 years of regular use, the right rear tire on the jogging stroller has worn thru, with threads showing.  Time to get a new one.  Now it's time to change the oil in my car for the first time since July 2007.

Adrenaline- 30

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

PM- 5 easy miles with Marci and both kids in the new (well, new to us) double jogging stroller.  It has 20" wheels and rolls along very well, maybe easier than our single with 16" wheels.  Now it's off to AdamRW's for the night, then to Park City for my marathon tomorrow.

767- 426

Weight: 0.00
Comments
From Scott Zincone on Fri, Sep 05, 2008 at 22:00:09

A stroller with "dubs". Now if they are made of chrome they would have some bling.

From Andy on Fri, Sep 05, 2008 at 22:38:49

Good luck at Mid-Mountain.

From wheakory on Sat, Sep 06, 2008 at 12:46:14

Good luck and have fun and I hope you get your target time. May God Bless You on the run.

Race: Mid Mountain Marathon (26.2 Miles) 03:01:38, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.8026.200.000.000.0030.00

Short report for now- 1st place overall, 2 minutes off course record pace.  Great, beautiful, but very challenging course- never flat, always hilly, almost always rocky (see the course map).  Good run despite fatigued legs.  Drew first ever blood during a trail race.  Won a homemade apple pie!  Still undefeated at trail races marathon distance and longer.  More details later.

Full report- I had been looking forward to this race since last year, when I almost did it.  It is a true trail marathon- 99% singletrack, running from Deer Valley ski resort to Park City to The Canyons.  The trail is on the Mid Mountain trail which roughly follows 8000' contour, but is never flat, always hilly, and most of it is very rocky, requiring careful footing.  There are a few great views of Park City and all of the run is gorgeous- much of it through thick forest.  Going into the race, I knew I had a chance to win it- the average winning time the past 3 years was 3:11, with a course record many years ago of 2:59.  As the race got closer, I made one goal for myself:  To WIN.  I kept telling myself that I would win and I would not let anyone beat me. 

I stayed Fri night at Adam RW's house (Thanks!) and drove to Park City Saturday morning.  Weather was almost perfect- slight breeze from the north (headwind for much of the race).  Temp was ~45 at the start but quickly heated up to 60+.  200 people showed up for the fun.

The race started and I felt ok- my legs were still sluggish/tired from lots of recent miles, but not too bad.  I quickly discovered that the somewhat crude course map doesn't do justice to the elevation changes- the race is never flat!  None of the hills are incredibly steep (for a trail run, though more than you see on a road) but the ups and downs are unrelenting.  Through mile 18 (when my Garmin lost signal), I had run 4159 feet ascent and 3934 feet descent.  I would estimate total ascent of 4800 feet and total descent of 5800 feet (the biggest hills are a steady climb from mile 16-20, then 1700 foot drop from 20-26).

I went through the first aid station (mile 3) in 4th place, then the guy right in front of me slowed up.  The first 2 guys had started fast and we had let them get away, but I caught up to them by mile 8, just in time to stop and tighten my right shoe in an attempt to prevent a nasty blister I could feel forming.  I felt very relaxed through mile 10, then went into race mode. Passed the 13.1 mark at 1:35.  I finally passed the 2nd place guy on the backside of the beautiful Iron Mountain at about mile 11, then caught and passed the leader (and previous race winner Dominick) at mile 15 or so.  For the rest of the way, it was just me and the pace car, a nice mountain biker wearing an orange shirt (he really was wearing a bib that said "Official pace car", which I found hilarious).  Miles 17-20 were tough mentally and physically, but I wasn't going to let anyone catch me- lots of positive mental statements.  The garmin started losing signal in the forest around mile 18.5 and was worthless after that.  On the downhill at mile 20, we caught 2 other mountain bikers and the pace car/bike had to shew them out of my way, since they were slowing me down (on good downhills, no less!).  The pace car later said he had never had to work so hard in previous years to stay ahead.  The big downhill at the end was very fast- some of it was definitely 5:30-6:00 pace, even with the rocks.  I took a big digger on an uphill at about mile 24 and scrapped up my hand and knee, but not too badly.  By that point, I couldn't focus well enough to avoid all the numerous rocks, so was just running over them.  I almost sprained an ankle many times.  By mile 25, the balls of my feet were bruised from the rocks and very painful, so I was glad the end was near.  Pushed through the finish in first place overall, finishing in 3:01:28.  Dominick was 2.5 minutes back from me, and the next guy was another 9 minutes back.  Top female was 3:27, 10th place overall.

I was very happy with this race.  It was well run, gorgeous, great people, dedicated volunteers, a good all around experience.  Before the race, the race director said the course record is so fast that the guy "must have been on steroids or something", and I was only 2 minutes back despite not feeling quite 100%.  Hopefully I can run it again and beat the record next year.  It's a fun experience to win a race- only my 3rd win at a big race in the past 4-5 years.  And I can say I have won all my trail races that are 26.2 miles or longer.  Yup, both of them.

Finish was great- pizza, drinks, beer, other food, music- very relaxed.  Top 3 finishers won HUGE homemade apples pies- yummy!  Can life get any better?  I also won a free pair of Salomon trail shoes, which will be appreciated.  And the t-shirts are cool, too.  Then I went home and had a 2 hour massage.  Great day.  Other than very sore bottom of feet and a few blisters, I feel good.

I doubt anyone cares, but I'm sure I will want these numbers to compare for future years:

 Mile  Time  Ascent  Descent  Comments
 1  6:44  127 ft  141 ft  
 2  7:38  228  92  
 3  7:50  291  194  
 4  7:47  272  226  
 5  7:17  165  283  
 6  7:21  122  87  
 7  7:08  56  91  
 8  7:02  275  266  
 9  7:23  186  168  
 10  8:05  288  148  Incl. 30 seconds to tie shoe
 11  6:54  211  240  
 12  6:37  239  530 Big down, but lots of up, too
 13  6:39  179  338  
 14  7:13  219  219  
 15  7:34  317  295  
 16  7:52  291  207  
 17  8:08  285  185  

No usable data beyond this point.  But the last miles were screaming fast, though I'm glad there were no huge ups or my tired legs may have given out.

Ascend- 380, Adrenaline- 32

Weight: 0.00
Comments
From paul on Sat, Sep 06, 2008 at 17:48:01

glad you won. Enjoy the pie!

From Adam RW on Sat, Sep 06, 2008 at 19:27:39

Great to hear you won. Looking forward to the full story.

From jtshad on Sat, Sep 06, 2008 at 22:22:42

Awesome, way to snag first place again. You are an awesome mountain runner, maybe that should be your next challenge...going to the world mountain race championships!

From Dave S on Sun, Sep 07, 2008 at 01:20:25

Congrats on the win. Those trail races sound like a blast.

From wheakory on Sun, Sep 07, 2008 at 01:44:19

Nice Race Jon your the Champ!. Great to just blow the hold field away. This definitely has to give you confidence for STG.

From Chad on Sun, Sep 07, 2008 at 12:10:19

Hmmm...pie. Great job, Jon.

From Adam RW on Sun, Sep 07, 2008 at 13:20:44

Hmmm...2hr massage. Great report Jon you sure sell the trail races and make them sound like a lot of fun (except for the bruised feet and bleeding hands :)). Tough stuff and again congrats on the win.

From Superfly on Sun, Sep 07, 2008 at 13:44:24

Great job Jon. It sounds like a lot of fun and you would have even loved it more with a GPS...

Enjoy the pie- sounds really good to me right now.

From James on Sun, Sep 07, 2008 at 15:55:19

Great win buddy! You are running extremely strong. I have always wanted to win a marathon myself.

From JimF on Sun, Sep 07, 2008 at 18:31:43

Great race! Being undefeated should make you king of the trails.

From Jon on Sun, Sep 07, 2008 at 18:57:46

Thanks, everyone. It was a fun race. I would love to see more of you join me on the trail races next year!

Clyde, I was wearing a borrowed GPS, and it wasn't any more fun. In fact, it lost signal at mile 18.59 and 3 other times after that. Worthless.

From RviertonPaul. on Sun, Sep 07, 2008 at 19:05:48

Incredible. (Thanks again for reintroducing me to the blog earlier this year. Its fun to watch you kick booty.)

From dave holt on Sun, Sep 07, 2008 at 19:57:58

That's one I need to come up and run with you! Great job!

From wheakory on Sun, Sep 07, 2008 at 21:40:47

Jon, I just have to congratulate you again. Your a man of steel!. Nice Job Again!

From cody on Sun, Sep 07, 2008 at 22:52:45

The pie was excellent! Thanks for sharing!

Lousy GPS! Why even bother those worthless pile of electronics? I mean, who even uses those?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

PM- 5 easy miles with McKinley in the stroller, 41:00.  No muscle soreness, which means I lost a bet with my massage therapist (I bet I would have sore quads, she bet I would be fine.  She promised 30 free minutes today if I was sore).  Minimal fatigue- less than last week at this time.  The bruise on the bottom of my left foot is still sore and my right foot has a few blisters, but overall in great shape 2 days post-marathon.

Adrenaline- 37

Weight: 0.00
Comments
From Ruthie on Mon, Sep 08, 2008 at 23:53:42

So, are you going to be in town this weekend for a Saturday run? We don't race this week, so I have 100 minutes to go long on Sat. and want some company! Plus, since you just ran a marathon, I have better chances of not getting thrashed by you this week... :D

From David on Tue, Sep 09, 2008 at 00:10:50

Nice race Saturday, I figure it's making sitting on your butt watching the Broncos that much sweeter tonight!

From Jon on Tue, Sep 09, 2008 at 00:21:24

Ruth- yep, actually my work running club is running up Blacksmith Fork canyon, and everyone is welcome to come. Paul and Cody are coming. Paul is running 18 miles or so, Cody is doing 22. You are welcome to join. Oh, did I mention there will be free gatorade every 3 miles, plus bagels, fruit, etc at the end? Let me know if you want to come- we could give you a ride, if you need. Pick up ~6:10 am or so.

From Ruthie on Tue, Sep 09, 2008 at 10:18:44

Sounds awesome! Running plus free food! Can't get much better than that! How far I run just depends on how fast we're running... probably 17 miles? Maybe more? I'd rather go a little long than have to add on at the end. And I'm car-less, so I will need a ride.

From Jon on Tue, Sep 09, 2008 at 11:12:06

Ruth- we'll plan on you joining us. Email me your address at jkallen13 at hotmail dot com and we'll figure out when/where to pick you up.

From Superfly on Tue, Sep 09, 2008 at 22:37:08

Amazing recovery Jon. Crazy amazing actually.

From Jon on Wed, Sep 10, 2008 at 10:16:46

Clyde, it is much easier to recover from trail runs- less pounding, I have found. Easier, but not easy. I'm still being cautious this week- I'd rather skip a BW than risk injury.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

PM- 8 easy miles, most with Paul and Cody.

768- 259

Weight: 0.00
Comments
From wheakory on Wed, Sep 10, 2008 at 00:51:33

How's your body feeling after the Marathon. How are you going to train leading up to St. George.

From Jon on Wed, Sep 10, 2008 at 10:15:41

Legs feel fine, and only minimal fatigue. I'm doing an easy 60-70 miles this week, then a hard week of 100 miles next week, then hard for a few more days the next week with about 70 miles. 10 day taper.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

PM- 7.5 miles with Paul on the Logan River trail.  Made the mistake of wearing my non-super cushioned trail shoes and discovered the bruise on my left foot is definitely NOT gone.  Very painful run- I'll have to stay off the trails for a while to make darn sure this foot gets better.

800- 47

Weight: 0.00
Comments
From walter on Thu, Sep 11, 2008 at 14:45:46

Good run Jon, what are your expectations for SGM? Keep yourself healty! I know running on those trails with you and Cody hammered my achilles and feet also. They are some hard miles. Keep up the good work.

From Jon on Thu, Sep 11, 2008 at 14:46:35

Hopefully sub-2:30, Walter. What are you aiming for?

From walter on Thu, Sep 11, 2008 at 15:06:24

I would love a 2:32 or in that area. Im not the best finisher in marathons so Im going to have to be a little more aggressive for my first half but not too aggressive. I think if I hit a 1:16-18 then I can hit it. It will be hard to run a faster 2nd half after hitting that goal. What do you think?

From Ruthie on Thu, Sep 11, 2008 at 16:01:34

Did you get my email? I'm not sure if I got your address right... let me know if I need to send it again.

From Ruthie on Thu, Sep 11, 2008 at 16:02:48

Dur... I should check MY emails! Sorry! :D

From Jon on Thu, Sep 11, 2008 at 16:09:28

Walter- if you're aiming for 2:32, then a 1:16-1:18 first half sounds good (though I'm not an experienced SGM runner). But better to be on the slow end rather then faster than that, if you are off-pace.

From Walter on Thu, Sep 11, 2008 at 18:53:55

yes I agree Jon, James did a real conservative start last year, I actually passed him up at about mile 6 and then at somewhere after mile 13 he poured it on to a 2:33! I would love to do that but when he passed me I was tired last year. I had a slow start I thought but Cody told me I blasted by him and then he caught me as I was giving the streets of St. George my carbo load dinner. lol

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

PM- 1 on a very painful bruised foot.

767- 426

Weight: 0.00
Comments
From JimF on Fri, Sep 12, 2008 at 10:00:21

Hope the foot feels better!

From cody on Fri, Sep 12, 2008 at 10:02:44

You going to survive? Need to borrow my bike?

From Jon on Fri, Sep 12, 2008 at 10:17:57

I just might, Cody, I just might. I'm going to take it very easy again today in hopes that I am well enough to do the long run tomorrow.

From seth on Fri, Sep 12, 2008 at 10:19:31

Good Luck getting feeling better. I hope that it all works out for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

PM- 5 easy miles, ~7:15 pace.  Felt spunky and foot didn't feel too bad until I stepped on a rock at mile 4. 

Boy, I'm just ripping it up mileage-wise this week!  I often have this many miles by Tuesday morning!

Adrenaline- 42

Weight: 0.00
Comments
From wheakory on Fri, Sep 12, 2008 at 20:44:33

Buddy you just ran a marathon, and this is smart to get a weeks rest before you head into the St. George training weeks. Well, what's left to train for.

From Adam RW on Sat, Sep 13, 2008 at 14:16:00

Jon, Sorry I missed this injury. I've been sulking myself and didn't check other blogs much this week. With a win under your belt just a week ago though I'm sure you will be no worse for the wear. Nice thing about bruises is they go away relatively quickly. Don't sweat one "lower" mileage week, could be worse you could have barely cracked 20... Looking forward to seeing you again in three weeks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.505.000.000.000.0022.50

Long run with Cody, Paul, and Ruth with my work running group, who supplied aid stations.  Cody and I ran 2 miles before leaving, then everyone drove up Blacksmith Fork Canyon.  Cody and I ran 3 miles up to the TOU start, then turned back down.  Cool morning, slight breeze- perfect running weather.  We caught Paul and Ruth at mile 3 and ran with them till mile 12.  Then Cody and I did 2 MP miles, followed by running up the big hill into Hyrum (good practice for St. George mile 19), then back to Hollow Road and to the end.  Last 5 miles were 5:49, 5:48, 6:04 (with hill), 6:22, 6:16, then 5:38 pace for the last .5 mile.  We sprinted the last bit to catch Paul and Ruth again.  Finished with juice, bananas, and bagels.  Yummy.  Felt good the whole way, especially at the end- my legs weren't really fatigued and I could have added on 2-3 more MP miles with minimal difficulty.  That's what running very low miles this week does to my legs.  Ruth was a real trooper and put up with our antics and did a good job keeping up at a fast pace despite a nasty cold.  Hopefully her coach won't be too mad that she ran 17 miles...

22.75 miles, 2:36:58, 6:54 pace.  Not bad.  Round down for 22.5 miles. 

Adrenaline- 65

Weight: 0.00
Comments
From James on Sat, Sep 13, 2008 at 14:34:07

Sounds like fun!

From JimF on Sat, Sep 13, 2008 at 14:36:15

Glad to hear that your foot is better and you certainly ran smartly this week to get you back to this kind of running so quickly.

From wheakory on Sun, Sep 14, 2008 at 00:26:38

Nice run Jon. See having low miles this week was a big benefit. Your ready for your last hard week next before SGM.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.0010.000.000.000.0022.00

AM- 13 holes.

PM- BW- 3 miles warmup, then a 10 mile progressive tempo- brisk (~6:20-6:30), Tinman (6:10), MP (5:55), then finish at LT (5:40).  My legs didn't feel great, it was hot (85 deg) and I quickly discovered I was somewhat dehydrated, all of which contributed to a sub-par workout.  Ran mile 24 to 19 to 24 on TOU course.  Splits were 6:34 (uphill), 6:19, 12:28 for 2 miles (a bit slow), 6:08.  Turned around and was supposed to do MP for 3 miles, then 2 LT.  Splits were 5:54 (good), 11:52 for 2 (good), 6:01 (bad- was supposed to be 5:40- legs were very tired), 5:45 (ok).  Pretty tired by the end of an ok workout- it would have been nice to be about 60 seconds faster overall.  1:45:12 for the 16 miles, 6:34 avg.

My bruise is feeling a bit better but now I have really messed up my left arch- I know I have been somewhat modifying my stride to protect my foot/bruise, and I think it is really messing with my arch.  It feels ok to walk with good shoes and support, but very painful to walk barefoot.  I will ice and monitor, but will cut mileage and forgo my planned 100 mile week if my arch doesn't start feeling better.  Oh well- most of my work is behind me, now, the priority is to maintain and stay healthy.  I have been lucky injury-wise this season, so would like to keep that trend going.

768- 265, Adrenaline- 81

Weight: 0.00
Comments
From cody on Mon, Sep 15, 2008 at 10:05:28

Yeah, but how many par-5's

From wheakory on Tue, Sep 16, 2008 at 01:01:33

I don't see a need in doing 100 miles three weeks out from St. George. You just when a marathon two weeks ago, and a very tough one. I think if you want to peak at the right time for SGM cut it back to 80-85 this week to play it safe on your foot. Then cut 10 - 15% per week till SGM. You've already proven you have the fitness, now you just need to maintain, with some small quality low mile intense runs..

I'm probably least person on this list to give advice, but just my thoughts.

Now you can go ahead and bang me up.

From jtshad on Tue, Sep 16, 2008 at 09:49:07

Sorry to hear about the sore feet! I agree with Kory, staying injury free is more important now than a 100M week. Your fitness is there for SGM, now just keep healthy, have a solid base and you will do great.

From montelepsy on Fri, Sep 19, 2008 at 15:09:50

Wow. It takes me 2 months to run 100 miles. I just figured out you were tracking mileage on your shoes. For a week or so, I thought you folks were measuring your hormone level or something.

From Jon on Sat, Sep 20, 2008 at 16:07:04

Yeah, we track shoe miles. The funniest question related to that was on Holt's blog- he uses mainly Brooks, like Cumulus, Stratus, etc. He also has a pair of Landreth. Someone asked, "Why do you keep writing about clouds on your runs, and what kind of cloud is a landerth???"

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Woke up for my 4 am run, but after limping around my house in pain for a few minutes, decided it was too painful and bagged the run.

On a related note, I put my symptoms in the discussion forum under the Running Injuries category.  Please read and share any knowledge you may have.  Thanks.

PM- 5 miles with McKinley in the stroller.  She sang in her very cute, innocent little 2-year old voice almost the whole time.  Foot is ok as long as I wear good shoes, but will closely monitor to see if it is getting worse or better.

Adrenaline- 86

Weight: 0.00
Comments
From Adam RW on Wed, Sep 17, 2008 at 23:44:19

I hope today continued the improvement you experienced last night.

From Jon on Wed, Sep 17, 2008 at 23:45:28

I took the day off to rest it. Hopefully it will be much better tomorrow.

From Adam RW on Thu, Sep 18, 2008 at 00:17:15

Glad to hear it is just a day off. One if not both of us need to get to the line at STG and show the rest how it is done...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.002.006.000.000.0015.00

No run yesterday- wanted to rest the foot.

PM- Big Workout in 85 deg temp- summer is hanging on.  6x1 mile at LT pace (aiming for 5:35-5:40 pace).  3 miles warmup, 2 miles tinman (which felt harder than it should have).  Splits for the workout were 5:33 (glad to be under goal pace), 5:34, 5:33 (started to get hard here- numbers 3-5 were not easy), 5:36, 5:34, 5:29.  Legs were pretty darn tired by the end, and I had to rest a few minutes before my 3 miles cooldown.  Pooped.  But felt good to get a nice workout.  Unfortunately, my foot started really hurting again- not my arch, but my bruise again.  Each step was rather painful on the way home, and then the top of my foot started to hurt, too.  Man, no injuries all season and now I'm getting hit 3 weeks before the marathon- ARGGGGHHH!

Adrenaline- 101

Weight: 0.00
Comments
From Adam RW on Fri, Sep 19, 2008 at 08:24:59

Sorry Jon. I guess you can take some comfort in knowing that you can still hit pace with the injury. Suggesting that depending what damage you want to do you could still go out for a great race and then reassess and fix the problem afterward... Good luck.

From wheakory on Fri, Sep 19, 2008 at 17:50:32

Since you did this workout almost two weeks before SGM (for one last big workout)... your fitness should carry you through. You can do lower miles to help the foot the next two weeks and maybe that will help. I wish I could help you.

From josse on Fri, Sep 19, 2008 at 18:17:02

You too, like I told Cody it's all in your head!! And like I told Cody ice and roll that foot out. I can also tell you how to tape the foot if your interested.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

PM- 7 easy in 51:18.  Foot is better than yesterday but still tender.

768- 272

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

AM- Drove my wife to the TOU 5k start, ran .5 mile with her, then cheered her, Paul, and Cody in the race.  Marci was the 5th woman with a 5k time of 26:00- her best ever!  She was just hoping to break 30:00!  Then ran with Cody, Paul, and Joe on the TOU course to about mile 20.5, where we met Andy and ran with him most of the way back.  I also ran with Allie for a few minutes on her great race.  Then ran Paul home, back to the finish of the marathon to cheer more people, then looped around thru RH and Providence, then home.  It's amazing how many people feel the need to tell us we are running the wrong way on the course!  And there was a cute group of young kids who came up with a fun cheer- "Go, people, go!" 

About 17 miles, 2:05:10.  Foot is still noticeable but definitely better than earlier this week.  Will probably do 4-5 miles this evening.

By the way, I discovered drinking a 20 oz Nestle Quik and eating 2 Fat Boys does not make it easy to immediately run 6 miles.

FRB made a good show today- Paul, Cody, and Joe went 1-3 at the 5k, Nick M finished the marathon second, Sasha was 3rd, Steve C was 4th, Bill was 8th.  And Allie had a great race, but I don't want to take any of her show, so we'll let her talk about her race.

Adrenaline- 118

Weight: 0.00
Comments
From wheakory on Sat, Sep 20, 2008 at 16:12:38

I think you discovered your pre-morning SGM meal :-). Nice run Jon and I'm praying for your foot that it's completely healed before SGM.

From Jon on Sat, Sep 20, 2008 at 17:39:27

I discovered my post race meal!

Thanks, Kory. Me too.

From RivertonPaul on Sat, Sep 20, 2008 at 23:21:45

Perhaps my biggest regret should have been not hanging with Andy just long enough to meet the group. You were about 125m ahead of me when you guys pulled away.

From Jon on Sat, Sep 20, 2008 at 23:32:05

If I had known you were back there, we could have helped you, too. I had no idea you were there. Sorry.

From James on Sun, Sep 21, 2008 at 19:01:18

I thought if anyone's body could metabolize two fat boys and 20 oz of Nestle Quik, and be able to run five minute later, it would be yours! I'll make a note to self to never do that.

I might do a run down Sardine next weekend if you guys care to join me. I don't have any running buddies any more so I would love some company.

From Chad on Sun, Sep 21, 2008 at 23:13:12

I hear that chocolate milk is as good as any recovery drink on the market, but since you've got an iron tummy, you could probably drink it while you are actually racing and probably be fine. The Fat Boys, maybe not.

From Jon on Sun, Sep 21, 2008 at 23:49:32

I could still run, it was just a bit uncomfortable with some bad tasting burps. And I love chocolate milk as a recovery drink!

From allie on Mon, Sep 22, 2008 at 15:25:33

it was nice meeting you and some of the other bloggers on saturday. thanks for the encouragement through one of the toughest miles of the race. i really appreciated it, as you helped me to relax and find the energy to finish. now i get to cheer everyone on at SGM...good luck!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.500.000.000.000.0013.50

Ran to the fairgrounds, then did about 5 miles with Cody, Paul, and Joe.  Then Joe and I ran a few more miles, then I ran alone for a while more.  1:39:38, just a hair under 13.5 miles.

My plan is to front load this week (Mon-Thur), then start my taper on Friday.  8-9 day taper, I guess.  Should be enough since my legs are well rested (maybe too well- they start getting fatigued at about 12 miles these days!) due to 2 low mileage weeks.  80-85 miles this week, then full taper next week.

768- 285

Weight: 0.00
Comments
From Chad on Tue, Sep 23, 2008 at 14:01:06

80-85 sounds like big miles. I'm sure you can handle it, though.

From Jon on Tue, Sep 23, 2008 at 14:57:16

85 is high, but it comes after 49 and then 66 miles the past 2 weeks. In other words, my legs are well rested. I'm making up for my lack of miles last week with a few more this week. Plus I have had good success this year running races during high mileage weeks, so I'm not worried about SGM. Next week will be full taper.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.500.004.000.000.0020.50

AM- 5.5 miles on the golf course.  Wore fleece gloves and shirt and almost needed a hat, too.

PM- Big Workout.  Met Paul and Cody at the fairgrounds and we ran the North Logan loop.  5.5 miles warmup, then did 5x4 min at CV pace (aiming for sub-5:30 pace) with 2 min rest.  Legs felt a bit sluggish on the warmup but felt good during the workout.  Here are the splits:

4:00, 4:00, 4:00, 4:00, 4:00.  Ha ha, just kidding.  No, those really were the splits, but here is the pace for each one:

5:05 (big downhill, not even working hard), 5:28 (gradual uphill), 5:28 (predominantly uphill), 5:14 (flat- only one I didn't feel great on), 5:10 (slight down).  5:17 avg for the workout- much better than my goal.

Felt real good- probably had another one or two reps in me, but no need to push it.  Just over 4.5 miles cooldown.  14.85 miles according to mapmyrun.com, 1:45:26, 7:06 avg.  Last Big Workout of the year- a few more 8-13 mile workouts left, though.  After a few easy, low mile weeks, it felt good to nail this workout.  Good confidence booster that I haven't been losing fitness.  Strangely, my legs felt much better at the end of today's hard workout than at the end of yesterday's easy workout.

767- 431, Adrenaline- 133

Weight: 0.00
Comments
From wheakory on Tue, Sep 23, 2008 at 22:28:23

Wow that's all I can say. Good luck in St. George your definitely going to PR big time.

From jtshad on Wed, Sep 24, 2008 at 06:24:03

Nice run! I agree with Kory that SGM is going to a great race for you!

From Chad on Wed, Sep 24, 2008 at 11:52:36

Very solid workout, Jon. You really smoke the downhills, that will be a big plus at SGM.

From Adam RW on Thu, Sep 25, 2008 at 00:28:16

You got me. Some nice even splits.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

AM- 6 easy.  New record- 15 holes on the golf course!  I've run 14 before, but never 15 in my allotted time.  And, since I know Cody will ask, only 4 of them were par 3's.  Also saw 2 shooting stars.  And it was cold enough that I finally had to break out my beanie again.

PM- 8 easy with the double jogging stroller and both kids.

767- 437, 768- 293

Weight: 0.00
Comments
From RivertonPaul on Wed, Sep 24, 2008 at 14:50:15

I think you need to suggest Sasha's hot pink running shorts for his van design logo on the Discussion forum.

From Greg Harris on Wed, Sep 24, 2008 at 15:46:50

Canyon View is in Cedar City. We race against the St George schools a lot though. That is how I know Dave and Logan.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.004.000.000.000.0012.00

PM- Medium workout.  Ran on a course I haven't done for a long time due to my foot bruise- the canal.  4 miles warmup, then 4 miles of ~tinman tempo pace, 4 miles cooldown.  First 2 tempo miles were 12:44, next 2 were 12:10.  Legs felt ok, still a bit fatigued from Tuesday's workout, no problems with my bruise (thankfully).  Today was the last workout of any sort- I have a small workout with 2 CV miles Monday, but that is all.  Next stop: St. George! 12 miles, 1:21:18

Adrenaline- 145

Weight: 0.00
Comments
From Adam RW on Fri, Sep 26, 2008 at 02:01:48

Are you tapering :)...

From paul on Fri, Sep 26, 2008 at 08:57:20

Glad to hear you were a little tired from Tuesday too. I thought I was just being a wimp.

From Superfly on Fri, Sep 26, 2008 at 18:33:22

See ya down here! I'm pumped to see how well your going to race.

Paul- I'll sponsor you to catch a ride down with Jon and you can stay here and just be my support guy before the race... mental, physical, mostly mental. What do ya say? $$$ plus room and board? I'll even throw in one more perk. You can man the Fastrunningblog booth at the expo. Hum?

From paul on Fri, Sep 26, 2008 at 19:45:01

Clyde - if I were a single, childless dude I would be there in a second. Same thing for pacing Michelle. Sounds like lots of fun and I can't wait to see how everyone does, but my place next weekend is at home with my wife and kid. Perhaps I can convince them to take a January vacation to St. George to run Painters.

From Jon on Fri, Sep 26, 2008 at 22:16:33

I tried to get him to come, too, Clyde. No dice.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM- Took the day off work to man an aid station on the Bear 100 course with Paul and families.  Great times- very enjoyable though busy.  Inspirational to see all these people doing such a challenging event.  We were only at mile 22, so they looked pretty good still.  Ran a few miles with Paul while waiting for runners.  Paul added some excitement by doing a Superman impression onto the rocks, while I bruised my OTHER foot.  Ugh.  All I can say is that when Mizuno trail shoes reach their mileage limit, a switch somehow goes off such that ALL cushioning disappears.  Pathetic.  I will never wear those shoes again.  Ran 4 miles around home later in the afternoon before heading to Idaho.

Adrenaline- 149, Ascend- 382 retired!!!  Sad that the shoes didn't even last 400 miles.  First time ever.  I won't buy those again!

Weight: 0.00
Comments
From Ruthie on Fri, Sep 26, 2008 at 22:30:03

Mizunos are so frustrating like that! I had a pair that died before 400 miles and injured my foot when I ran after it hit that "off switch." I'm not getting them EVER again! Hope your foot gets feeling better in the next week!

From Jon on Fri, Sep 26, 2008 at 22:42:53

Glad to know it's not only me. I had a pair of CC flats a long time ago from them I liked, but nothing since. And nothing in the future.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.500.000.000.000.0014.50

AM- 2 miles by myself, then met Jeff Shadley and his harem (literally- he has a group of 2-3 fast, good-looking women he runs with!) for about 8 miles.  Then did 2.5 faster miles with Jeff to his house, then 2 miles back to my in-laws house.  1:49:02, ~14.5 miles.  Thanks for letting me join your group, Jeff.

Right foot hurt a bit, but nothing too bad.  With some ice, it should be ready for SGM.

As of 8 am, I'm at the top of the mileage board!  Must be taper week (plus Sasha hasn't blogged his run yet today).

Adrenaline- 164

Weight: 0.00
Comments
From jtshad on Sat, Sep 27, 2008 at 10:36:27

Thanks for the run and joining the IF running group this morning. 2 homely guys and 3 fast nice looking women, quite a sight!

From wheakory on Sat, Sep 27, 2008 at 10:49:14

I should have drove up and joined you guys this morning. But I did a long run yesterday. I think I did too many speed miles because my legs are sore. I'll only do about 8 miler today. Nice run Jon.

From Andy on Sat, Sep 27, 2008 at 10:57:52

So now we know the secret to Jeff's success.

From Superfly on Sat, Sep 27, 2008 at 11:54:13

Fast, Good looking. Why do I run with Dave and Logan everyday. It's time to move to Idaho!

From Jon on Sat, Sep 27, 2008 at 14:23:41

Yeah, Clyde, I had the same thoughts about Paul and Cody...

From James on Sun, Sep 28, 2008 at 19:35:43

Why do I run alone?...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

The Broncos lost :(

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.002.000.000.009.00

PM- Warmup with Cody to Blackhawk park, then 2x1mi at CV pace (~5:30).  Cody wanted 5:40, so I gave him a 10 second head start then started in pursuit.  It seemed pretty hard, the kind of workout where you think, "No way I can hold this pace for 26 miles."  I caught Cody just before the mile and he told me I was doing 5:15 pace- so it was too fast (hence why it seemed fast).  Second one was slower- I wanted 5:30-5:35 and didn't try to catch Cody this time.  Repeats were 5:16 and 5:35.  With cooldown we did 9 miles, 1:05:20.

Adrenaline- 173

Comparison of 2007 vs 2008 running season:


 2007  2008
 Total miles 12 weeks pre-marathon
 820.8  931.7
 Total miles 24 weeks pre-marathon  1352.1  1635.4
 Total miles 36 weeks pre-marathon  1628.6  2243.4
 15-19 mile runs 12 weeks pre-marathon
 9 12
 15-19 mile runs 24 weeks pre-marathon  15  14
 15-19 mile runs 36 weeks pre-marathon  16  21
 20+ mile runs 12 weeks pre-marathon
 6  6
 20+ mile runs 24 weeks pre-marathon  7  11
 20+ mile runs 36 weeks pre-marathon  7  12
26+ mile runs 36 weeks pre-marathon
0
3
 Days missed 12 weeks pre-marathon
 7  2
 Wheat and Beet 10k time
 36:17  34:37
 TOU 1/2 marathon time
 1:14:07  1:11:37

Across the board, I am more prepared this year than last- 600 more miles in the past 36 weeks.  5 more runs of 15-19 miles, 5 more runs of 20+ miles.  5 fewer missed days.  The biggest difference is my build up- the last 12 weeks are pretty similar, but I had a lot higher mileage and more long runs in the spring and early summer this year than last.  And I raced 3 marathons+ distances.  My times are indicative of being in much better shape- 1:40 faster in a 10k, 2:30 faster in a half marathon.  Other than a few relatively minor issues, I have been injury and sickness-free since April. 

Why am I listing these stats?  To reassure myself.  I'm still a bit nervous for St. George, but Paul always says that a marathon is too long of a race to get nervous for, since the work has already been done over the past 6+ months.  You never know what will happen race day with the weather, stomach, bathroom, cramps, etc, but I expect to have a good, fun race.  I hope everyone else does, too.

Goals:

Safe goal- 2:35 (still a 4 min PR)

Realistic goal- 2:29:59

Stretch goal- 2:27:30

Super-stretch goal (i.e. the stars and planets all align)- 2:25

I would also love to place top 10.

Good luck to everyone!  See you at the finish.

 

Weight: 0.00
Comments
From James on Sun, Sep 28, 2008 at 19:30:52

I'll just say that you are in the kind of shape that I wish I was in. You have literally done twice the mileage I have this year, no worries for you. And if you can run a 1:15 first half you should have no problem going sub 2:30. In fact, if you run the first half that fast and don't do run sub 2:30 than I will claim that I have no clue who you are!:)

From JimF on Mon, Sep 29, 2008 at 09:12:52

Impressive numbers for this year vs. last. You are in great shape and going to do great Sat. I think you are smart for going back and seeing the work that you have put in. It has to be a big confidence builder.

From jtshad on Mon, Sep 29, 2008 at 12:01:08

Jon, you are in prime shape and will do very well at SGM just as we discussed on Saturday. Have a safe trip and a great race. We will be checking on Saturday night from Minneapolis and expect a full report!

From Jason McK on Mon, Sep 29, 2008 at 12:24:42

Good Luck at SGM. I'm jealous of your times - but apparently your working hard for them.

From RivertonPaul on Tue, Sep 30, 2008 at 10:16:49

Have a great SGM.

From Sasha Pachev on Tue, Sep 30, 2008 at 23:07:24

Assuming no headwind or something crazy like that. Realistic goal - 2:27:00. Stretch goal - 2:25:30. Breakthrough goal - 2:23:30. In other words, do not be afraid to go through the half in under 1:13 if the pace feels good. If you and other bloggers with sub-2:30 potential were mutual funds or some other legitimate investment opportunities, and investing in a runner that has not yet broken 2:30 yielded a huge return on conditions of breaking 2:24 with no return at all otherwise, you would be at the top of my list not just among the bloggers, but among all runners in the race.

From Jon on Tue, Sep 30, 2008 at 23:25:57

Thanks, Sasha. I must say, I've never thought of myself as a mutual fund before :)

From Superfly on Wed, Oct 01, 2008 at 12:10:51

Jon I think you've got a great chance to run just as fast or faster than I did last year. However don't ruin your chances on the first half. I ran a 2:25 last year and the first half was in 1:13:40. If you burn it all out on the first half the second half won't be half as much fun or fast.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

PM- 7 easy with Cody and Joe.  Legs felt tired, which is normal for a taper.

768- 300

Weight: 0.00
Comments
From seth on Thu, Oct 02, 2008 at 12:31:12

Jon,

Good luck this weekend. You should do awesome. I hope that you enjoy the downhill marathon and a huge PR. Best of Luck!

Seth

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Went to bed planning on 7 hours sleep last night (which is a lot for me).  But then I woke up at 2 am and couldn't get back to sleep- this may be a long week if I wake up every night thinking about the marathon!  Finally fell asleep after 3:30 or so, then woke up when my alarm went off at 5.  So much for extra sleep.

Massage later today!

Weight: 0.00
Comments
From MarcieJ on Wed, Oct 01, 2008 at 09:53:28

Dont worry we all there with you! I had about the same night as you, my mind will not shut off!

From paul on Wed, Oct 01, 2008 at 13:52:23

I'm surprised you are getting a massage this close to the marathon. Just make sure she doesn't go too deep.

From Adam RW on Wed, Oct 01, 2008 at 22:16:54

They say it is the thought that counts, right?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

PM- 5 easy.

768- 305

Weight: 0.00
Comments
From David on Fri, Oct 03, 2008 at 11:13:57

Good luck this weekend, take it to 'em.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

AM- 2 easy miles in Provo with 4 striders. Lots of typical taper aches and pains.

PM- 2 easy miles in St. George.

Adrenaline- 175, Tangent 2- 78

Weight: 0.00
Comments
From Harris on Fri, Oct 03, 2008 at 12:31:06

Good luck tomorrow. I hope to be able to meet up with you.

From JimF on Fri, Oct 03, 2008 at 22:24:08

Good luck tomorrow! You have done some incredible training this year and it will pay off tomorrow.

Race: St. George Marathon (26.2 Miles) 02:40:58, Place overall: 19, Place in age division: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.0026.200.000.000.0028.20

Well, I guess everyone needs a bad race every now and then. Today was definitely mine, and probably the only one this year other than my Winter Series 1/2 marathon when I was sick. I've had a bunch of great races this year so can't complain too much. Lots of people struggled though a few pulled off great races.

Stayed near the starting line at Dustin's in-law's house- thanks Dustin. It was very windy all evening- I woke up at 2:30 am for a bathroom break and never fell asleep again due to the wind (plus some nerves). Did a warm up mile at 5 am and it was already raining. Got to the start at 6:15, did more warm up and a bathroom break. Chose not to wear my beanie but kept the gloves- singlet got soaked almost immediately. Temp was not too cold- probably 50 deg. Chilly when combined with the rain/wind. The race started into a strong headwind with a steady rain- my shoes were soaked within a few miles. I was with a big group of bloggers at the start but couldn't find Chad, whom I had intended to run the whole race. It ended up being a very costly mistake. Kory fell at the start and got trampled but hopped up- glad he didn't get hurt worse.

First mile was 6:00 pace, and I knew right away that time goals were out the window. It didn't feel near that slow. Walter and I stuck together through the bottom of Veyo- I kept trying to hook us up with a good pack to draft off but it was mainly single people- never provided much windbreak and served only to get extra water thrown on my shoes. The pace was much slower than it should have been but I didn't want to be alone already, especially with the wind. It was very steady. Met Greg Harris on the way up Veyo and we had a group of 4-5 headed up the hill, though we were strung out across the road and not helping each other much. I didn't want to break wind for the group and neither did anyone else- we gradually slowed down until eventually a huge FRB group caught us- Cody, James, etc. I felt fine this whole way- not tired, but the wind made going much faster very difficult. I tucked in behind them and it was SO MUCH easier for the next mile. So, up to mile 11 was stage 1 of the race- slow but fairly easy. Cody told me he never expected to see me at that point in the race and that I should quit lollygagging.

At mile 11 I decided that I had better pick up the pace if I was going to make anything of the race. I took off on my own and quickly built a lead on the group. The next 2 miles were 60 sec/mile faster than the previous ones- hit the half in about 1:21:15, a good 5-7 minutes slower than I wanted. Ugh- but I could still hope for a huge negative split, a PR, and maybe even sub-6:00 pace (2:37:12). I picked off 2 guys and felt real good till about mile 14, although I was definitely fighting the wind. Hit 14 with the huge downhill and found that the wind really picked up- I went all out and only hit a 5:40. The effort was more like a 5:15 pace, which should have been sub-5:00 on that downhill. I pushed on till mile 19 and the next moderate uphill. I glanced back and saw the FRB group strung out but not too far behind me, led by Walter and James. In other words, 8 miles of hard work only bought be about 30 seconds over Walter and James. I pushed up the hill and through mile 20- by this point I could barely manage 6:00 pace and knew 2:37 was gone. I even had to stop twice to try and pull up my soaking socks which were bunching up under my feet and slowing me down. Thus ends part 2 of the race.

For part 3, I decided to just finish the race and not kill myself. Once I hit 20 I was pretty tired. I didn't hit the wall, per se, but had spent my strength fighting the wind. I slowed up a bit so James and Walter could catch me and I could work with them- they finally caught me at mile 23. We ran thru 24 together, then James started pushing the pace. I didn't care anymore- he pulled away, then Walter started pulling away a bit. I finally turned the last corner and could see the finish but honestly didn't care, other than that it meant I could finally stop soon, get my clothes, and warm up. I jogged across the finish, not pushing at all, in 2:40:58. It was still good enough for 19th place, 6th in my age group.

Overall, I started way too slow but once I did, I didn't dare push off by myself going up Veyo. Then I choose a bad place to break off since the wind picked up and I was completely alone for 12 miles. I would have been better sticking with the group through 20, then making a hard push to at least PR.

It's a pretty disappointing result. I know I am in the best shape of my life and could run a sub-2:30, maybe even as fast as 2:27 in ideal conditions on this course (though I will admit that I don't think I had much more than low 2:30's in me today, even with no rain/wind). The wind and rain obviously ruined those plans right away, but I was still hoping for a good race. Instead, I made a few strategic mistakes that really hurt me by the end. Once any chance of an even decent race was gone, I really mailed it in and stopped pushing. Disappointing. The good news is that I am hardly sore and have no blisters, so should recover quickly. There is a lot less wear and tear on the body when you slow up at mile 20.

Some bloggers had great days- Joe was happy with his race, Andy was very happy, and lots of others.  Chad and Cody ran great, considering the weather.  Congrats to everyone for finishing in a very tough day. And to anyone who PR'ed today, you are the stud of the world!

Splits- for the record. 6:03, 5:57, 5:54, 5:51, 11:26, 5:46, 7:01, 6:50, 6:51, 6:51, 6:11, 5:50, 5:59, 5:40, 11:33, 5:51, 6:41, 6:41, 11:52, 6:01, 13:06, 5:26, 1:25

Tangent 2- 106

[Earlier quick report]

 

Well, I just took a shower and am going back for the awards. But I figured I would put a quick post for anyone out there looking for some results. Don't expect to see too many happy bloggers today. The weather was... horrible... for running. Strong head wind the WHOLE way that got increasingly worse as the race progressed. Rainy the whole time. I think the winning time was 2:22 for the guys, and then no one else till almost 2:30. I think just about everyone ran at least 6 and probably 10+ minutes slower than goal pace. Will put a real race report later, but that is the quick report.

Weight: 0.00
Comments
From Lucia on Sat, Oct 04, 2008 at 13:46:22

Nice job in such tough conditions Jon, congratulations! Thank you so much for the news, get some good food and rest!

From marion on Sat, Oct 04, 2008 at 14:18:19

Great finish! Seems as if Mother Nature had it in for the runner today :) Your time is awesome! :D

From Mom on Sat, Oct 04, 2008 at 14:32:58

Have been following the weather since early this morning wondering how it was affecting you. Glad to read your blog. Congrats on a great finish in a tough race.

From kelsey on Sat, Oct 04, 2008 at 14:38:48

Congrats on a great time in those nasty conditions! Head winds are the absolute worst.

From Sean on Sat, Oct 04, 2008 at 16:13:55

Way to hang in there. I believe that is only the second time in the history of the race that it has rained. It sounds like the benefit of the downhill was largely lost to the wind and rain.

From tarzan on Sat, Oct 04, 2008 at 18:13:21

Way to endure. Sounds like your time was good. The only time prior that it rained was 23 years ago! Tons of people dropping out and going in ambulances because of hypothermia.

What place did you take?

From marion on Sat, Oct 04, 2008 at 18:15:41

What was the temp?

From josse on Sat, Oct 04, 2008 at 18:34:42

It was freezing, but not sure on the temp. Miserable running!!

Good running Jon on a crazy day.

From Superfly on Sat, Oct 04, 2008 at 19:11:51

Jon I was honestly expecting you to come in around 2:27 or faster. So for you around 13 min's slow due to the nasty wind.

From RivertonPaul on Sat, Oct 04, 2008 at 22:04:42

At least it will be a good story down the line. Still, well done, considering.

From dave holt on Sun, Oct 05, 2008 at 01:46:01

Jon we should form a club for those that had to run most of the race by ourselves. Good job and way to go out and try to make something of the day.

From christi on Sun, Oct 05, 2008 at 10:01:05

Great job out there yesterday!! It was tough- you did AWESOME!!

From Tom on Sun, Oct 05, 2008 at 10:52:07

Nice job gutting it out to the finish. Probably a good day to be sick since with the weather conditions most everyone was off by anywhere from 5-20 minutes. This will certainly be one we all remember.

From Kim on Sun, Oct 05, 2008 at 11:25:28

I say it's better to have a bad race on a day that most everyone else is having a bad race too instead of having a bad race when EVERYONE else has a great race! But a bad race for you is still very amazing to the huge majority of the world's population! Great job! And thanks for the support to me!

From Mike Warren on Sun, Oct 05, 2008 at 12:30:44

Jon, very tough day. With the rain and head wind nothing wrong with your time. Theres no doubt you have that big time race in you. keep working hard and thanks for your comments.

From Paul Petersen on Sun, Oct 05, 2008 at 17:20:16

Bummer about the weather, but at least you're coming out of the racing feeling pretty good. Fortunately, you raced a lot this summer, so have a lot of other races to look back on with happier memories (including a few wins).

From Steve Hooper on Sun, Oct 05, 2008 at 20:16:12

Jon, Like I've been telling others - don't worry about your time. The conditions weren't in anyone's favor. Look at how much you've improved this year - it's been great.

From MichelleL on Sun, Oct 05, 2008 at 20:22:17

Sucks when a long training cycle doesn't give you the results you deserve. Good job describing the nasty conditions yesterday provided us. So are you thinking of doing a race in a couple of months to take advantage of the great shape you are in?

From Jon on Sun, Oct 05, 2008 at 21:14:42

Thanks for the support, everyone. Michelle, I was thinking about that all last night and today. I guess you are thinking the same. I'm looking up races right now.

From Andy on Sun, Oct 05, 2008 at 21:44:16

Having to fight the wind on your own must have been tough. You've got to be happy with a top 20 finish regardless of time.

From Chad on Sun, Oct 05, 2008 at 22:47:55

Crazy day, huh, Jon? It wasn't what any of us had in mind, but this kind of race does go a long way in giving you quality experience as a runner, learning to handle adverse conditions and whatever the day might throw at you. Great season, man.

From MarcieJ on Sun, Oct 05, 2008 at 22:50:51

Jon I felt the exact same about the race as you!I actually mentioned on mine as well that I was happy i had no blisters and I am not sore at all. Wait to push on and finish in the those horrible conditions. Hopefully we can all redeem ourselves soon. I opened up runners world today straight to an article called "bouncing back" and it totally remotivated me. BTW it was nice to meet you at the blog party!

From Predog on Mon, Oct 06, 2008 at 00:27:59

Hey you did great for such crappy weather. Hope that you were satisfied and had fun anyway. And thanks for all the advice on pacing and stuff...it seems to have worked out pretty well.

From wheakory on Mon, Oct 06, 2008 at 01:24:23

Jon good job in the tough conditions, and deciding to go out on your own and try to fight the wind.

I so much wanted to run with you (if I wouldn't have gotten trampled). It's really one of the reasons why I decided to come to run the marathon. I believe we could have taken turns drafting off each other. But my stomach brown code cost me too much time from you guys. You enjoy some time off you've had a good year.

From Dustin on Mon, Oct 06, 2008 at 10:54:16

Jon, good job on the race. I feel like you just a bad day and bad race. I feel capable of running so much faster, but today was just one of those bad days. Hopefully, we can put this quickly behind us and find another marathon to redeem ourselves. It was nice having you stay up at the cabin.

From jtshad on Mon, Oct 06, 2008 at 13:16:54

I know it was not the race you were hoping for, but you ran strong in the conditions and still did well. You just cannot account for the weather. You have had a great running year and will have many more to come, especially as king of the long trail runs!

From Dale on Mon, Oct 06, 2008 at 17:51:56

Hey, you gave it a heck of a shot in the middle of the race and didn't back down in spite of the increased winds. Way to stick your neck out there. Also sounds like an excellent decision to mentally "pack it in" towards the end so you could fight for your goals another day. Pretty impressive that you could "lollygag" and still finish in the Top 20. Good work!

From cody on Tue, Oct 07, 2008 at 00:05:28

You were subconsiously saving it for the Ogden Valley 50 Miler. I bet you can get your revenge there. I will pace you "illegally" for 3-4 miles (will that help?).

From Greg on Wed, Oct 08, 2008 at 01:05:46

Thanks for the help during the marathon. It was nice to run in a pack and get some support up the hills. Sub-2:30 next year

From Adam RW on Sat, Oct 18, 2008 at 23:38:33

Jon, As you said they can't all be good ones. I'm hoping that what we learn in our disappointments only makes our successes that much more sweet.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Morning after update- slight tightness in hamstrings, no pain in calfs, quads, feet, etc.  I'll probably take a day or two easy, then jump back into it.  I walked up and down stairs with absolutely no pain or awkwardness, while laughing at the other people in my hotel as they limped around- we've all been there and know how it feels!

Weight: 0.00
Comments
From James on Wed, Oct 08, 2008 at 00:15:04

Well, I know you worked hard and have been running strong with some excellent racing. The other day was just a freak bad weather day. Don't let it get you down. I think we would have been right where we thought we should have been with decent weather. Next time!

From marci on Wed, Oct 08, 2008 at 15:57:00

I just saw your goal that i am not suppose to know about...are you thinking ultra like 50 or ultra like 100?

From Jon on Wed, Oct 08, 2008 at 17:10:31

Umm... 100.

From paul on Wed, Oct 08, 2008 at 17:25:58

100km? That's not so far.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No run. I was actually dressed in my running clothes but the kids got real fussy- and Marci was gone, so I was going to have to take them.  Oh well.  Plus I have a cold, now (surprise, surprise).  I'll go running tomorrow.  It's nice to have a little break.

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

No run due to being sick, sick, sick.  Ugh.  Too bad, cause I had planned on a nice, easy trail run.  At least I didn't get sick last week.

Weight: 0.00
Comments
From jtshad on Thu, Oct 09, 2008 at 14:42:27

Another good offshoot of the weather from last weekend! Get well soon my friend!

From JimF on Fri, Oct 10, 2008 at 09:30:31

Hope you get to feeling well. You deserve some rest after the awesome year you have had.

From Dustin on Fri, Oct 10, 2008 at 11:36:19

Rest up and get to feeling better. I'm heading up to Pine Valley again tonight to stay at the cabin. Actually I'll be camping outside with the scouts and we'll be doing a 25 mile bike ride down to Central then down through Veyo. Forecast is calling for rain, so I might get a repeat of last week, except I think I'll be able to stay in the truck and watch the kids ride while I divert traffic.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No run- sick enough to stay home from work.  Blah.  Maybe I can go tomorrow!

Weight: 0.00
Comments
From cody on Fri, Oct 10, 2008 at 11:24:16

Lots of free time to blog today...

From paul on Fri, Oct 10, 2008 at 11:25:03

Enjoy being sick. I love sick days. Feel free to borrow my DVD player.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Finally felt good enough to go running.  6 miles with Cody on the river trail in the wind and snow- a cold front was just moving in.  Was rather enjoyable, though, and not too cold.  Finished with a nice donut run.

I wore my brand new Soloman XT Wings that I won at MMM and they were great- couldn't feel the rocks and no bruising.  Legs felt fine, except for a tiny bit of tightness in my hamstrings. 

XT Wings- 6

Weight: 0.00
Comments
From paul on Sat, Oct 11, 2008 at 15:42:16

Sorry I wasn't ready to run with you yet. But I'm glad you missed the snow storm. It got pretty bad out there around 10AM.

From Predog on Sat, Oct 11, 2008 at 19:07:46

not too bad?? you guys are nuts! well, I guess you are probably used to it...I thought I was gonna freeze to death at 3 PM. :P

From Jon on Sat, Oct 11, 2008 at 20:07:30

You'll get used to it, Joe.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

I decided to try out my gym membership at Planet Fitness since I am planning to run there at 4:30 am many mornings this winter.  Only cost me $100 for a year.  6.5 miles on the treadmilll watching MNF, 7:30 pace.

Adrenaline- 181

Weight: 0.00
Comments
From paul on Tue, Oct 14, 2008 at 09:47:15

Happy birthday. Looks like I just missed you at the gym. I was leaving right as the MNF game was starting. That is how I tell time: with football games.

From Jon on Tue, Oct 14, 2008 at 13:55:44

I watched only the second half. When are bagel and pizza days?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

It's my birthday today!  The big 3-0!  I can't believe I'm 30.  And no, I'm not running 30 miles today, although maybe this week.

Unfortunately, Adam and Holt are already in that age group, and Paul, Clyde, and James will turn 30 within a few months, so it's not like I'm moving into an easier age group or anything.  Cody should be the biggest beneficiary next year...

Weight: 0.00
Comments
From josse on Tue, Oct 14, 2008 at 09:38:21

Happy Birthday!! Welcome to the club, I didn't think I would like it but I do. It is so much better than the 20's.

From cody on Tue, Oct 14, 2008 at 10:15:35

Happy Birthday old fart!

From Lybi on Tue, Oct 14, 2008 at 10:28:05

Happy Birthday, green shorts!

From jtshad on Tue, Oct 14, 2008 at 10:37:07

Happy Birthday!

From Mik'L on Tue, Oct 14, 2008 at 10:38:22

Happy Birthday Jon!!! Maybe you can now graduate to new shorts?! haha It was fun to see you guys at the marathon. Good luck with all your running this 30th year of your life. I hadn't realized how crazy the 30+ age division will now be!

From JimF on Tue, Oct 14, 2008 at 18:30:24

Happy Birthday! From what I've read you could be hitting your prime for the marathon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 easy miles with Joe up Green Canyon.  It's getting cooler in the evenings.  They made some improvements to the trail, like knocking out the campground that the trail used to go thru such that there is no road there, only the trail.  Nice.

My head cold has moved into my chest a bit, so I've been trying to take it easy, like not running the past 2 days.  No need to make it worse.

XT Wings- 14

Weight: 0.00
Comments
From Adam RW on Fri, Oct 17, 2008 at 12:13:33

Very hot showers to breath in the steam seems to help me clear out the crap the best.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

WARNING:  I do not advise eating a pound of swedish fish immediately before running.  It turns what would otherwise be a very easy 6 mile run with Cody into a rather uncomfortable, miserable, slow excursion.

767- 443

Weight: 0.00
Comments
From cgbooth23 on Fri, Oct 17, 2008 at 22:45:49

I know what you mean, i was watching BYU get thumped last night and nervously ate a whole bowl of hot tamale candies... they didn't sit too well during the late night soccer game!

From dave holt on Sat, Oct 18, 2008 at 01:12:24

Happy belated b-day. Welcome to the old man's group. The good thing is... now you can blame all those aches and pains on something!

From David on Sat, Oct 18, 2008 at 13:00:10

Clearly next year's training goal will be to work up to where a pound of swedish fish is an easy workout.

From montelepsy on Sun, Oct 19, 2008 at 07:13:39

Be careful, it'll go straight to your thighs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

I first ran to Ephraim's grave 6 years ago.  Every summer, I plan to return but never have... until now.  Joe, Cody and I finally made it.  The run starts up Willow Creek trail, then we took the Ephraim's cutoff route.  We made it to the grave and enjoyed a few snacks.  Then some running on a dirt road followed by a fun decent down Steel Hollow trail, which is one of my favorite downhill routes.  We are glad Joe survived, as well, since he just about biffed it in a location where there was a big rock right ahead of him and a small cliff on his right. 

12 miles in all, 2800 feet climbing (per Cody's GPS), 8:57 avg pace (not too bad for that route, esp. considering we were at about 10-11 min avg pace before the last decent.  Had some sub-6:30's on the downhill parts).  It was an enjoyable, cool fall morning with some good views, a fair number of hunters, and even a little snow on parts of the trail.  We just enjoyed the run, even walking up a few of the steeper hills.  We are very lucky to live so near such beautiful mountains and trails.  Days like today are the reason I enjoy running.  Finished with a donut run.

XT Wings- 26

Weight: 0.00
Comments
From Superfly on Sat, Oct 18, 2008 at 17:20:17

Nice trail runs really do make running a lot more fun. We will have to try and plan something again this summer where we can do some kind of "camp" with great trail running.

Sounds like kind of a spooky place with Halloween coming up!

From JimF on Mon, Oct 20, 2008 at 14:15:10

You are making me envious of beautiful mountains and trails that you get to run in. Any time that you have the desire to run along miles and miles of corn fields I can hook you up with some recommendations ;)

From walter on Mon, Oct 20, 2008 at 18:45:30

I love that trail on an atv jon! I never thought about running it! Were there alot of atvers? We did that this year on the atvs. Theres another trail up the canyon more and to the north side of the road that has the World War II Airplane crash site. Have you seen that? There are still pieces of plane all over there. We did that one and there is a monument of the names of those that died there. Then theres the Juniper trail that I did on a mountain bike when I was recovering from my wreck in 1993. You were probably in grade school then. Do I sound like an old man on the front porch right now? lol Ok Ill stop.

From Jon on Mon, Oct 20, 2008 at 19:21:00

Walter- we were 80% on singletrack, so didn't see ATV's on those parts. We saw a pickup and 2 ATV's on the road part, not too bad.

We ran near the WWII airplane last summer but didn't go all the way to it. Yeah, Jardine Juniper is fun- you should come run it with us!

From walter on Mon, Oct 20, 2008 at 19:24:56

I know Jon I should come up there and have you and Cody beat me up on those trails some more. Its funny I know those areas up there better than my own back yard. I'll make a note to run more trails here so we can trade off.

Dont worry, Ill let you know next time were up there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.500.000.000.000.002.50

2.5 miles with McKinley in the stroller.  I had planned to run 4-5, but she got real excited when she saw the swings at the park and I couldn't say "no" to a 2-year old.  After all, this is my off season.  And, unlike Joe and Cody, I had absolutely no soreness from Saturday.  Wimps ;)

In other news, the Broncos apparently missed their plane to New England.  They didn't show up at the game.  At all.  It was a massacre and has me very worried for the rest of the season.  I even had both of my daughters in their Broncos clothes and it didn't help.

768- 307

Weight: 0.00
Comments
From jtshad on Tue, Oct 21, 2008 at 16:31:18

Yeah, somehow the running back lost his hands on the trip as did most the defense since they couldn't tackle worth a hoot!

From Dustin on Wed, Oct 22, 2008 at 11:24:31

That was a very sad evening. We need to get things turned around quick.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Burned out.

Weight: 0.00
Comments
From wheakory on Wed, Oct 22, 2008 at 12:36:46

Are you still planning on running a marathon before the end of the year? I'm to the point where I'm thinking about waiting till April to do another one. It's really hard to train through the holidays, but will see.

From Jon on Wed, Oct 22, 2008 at 22:09:00

No, no marathon. No races. Just taking it easy.

From wheakory on Thu, Oct 23, 2008 at 11:52:34

Jon - My mindset is being directed that way also. It's been a dedicated year of training for both of us. I think and it's probably the way you feel, that you just want to run to run and not care what type of run it is. Good luck next year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Met Cody at Green Canyon where we ran the Beirdneau trail (I still think that is the strangest spelling ever for a word).  I haven't done it for probably 2 years- it's a fun, nice trail, but rough and steep.  And it was cold today- much colder than expected. 

First ran 1.75 miles up the canyon to the trailhead in just under 17:00, gaining less than 500 feet.  Then the climbing started- by the time we reached our turn around 2.2 miles later, we had gained an additional ~2000 feet- in other words, almost 20% grade up.  We ran pretty much all of it but weren't pushing the pace, carrying on a normal conversation the whole way.  Between the steep climb and the easy pace, we were moving at a screaming 16 min/mile.  Great views from the top.  Turned around and ran the 4 miles back in 31 minutes or so- the first 2 miles down were 8 min pace but 6 min/mile effort.  Had to put on the breaks most of the way down because of all the steep, plus lots of rocks, roots, and loose dirt.  In other words, a great trail!  Averaged 10:21 for the whole run.

I noticed a large stream of dried blood on my leg once I got home, completing the run.  I'm enjoying my "only trail running, not hard training" time of the year.

XT Wings- 34

Weight: 0.00
Comments
From wheakory on Thu, Oct 23, 2008 at 22:28:54

Jon - that's harder than doing some serious training in preparation for a race. Very nice workout. It probably was fun where your not thinking about training just running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 easy miles with Marci and both kids in the jogging stroller.

767- 447

Weight: 0.00
Comments
From Jon on Fri, Oct 24, 2008 at 21:23:31

easy hu? i thought it was pretty hard. :)

From marci on Fri, Oct 24, 2008 at 21:24:00

opps! the last comment was me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

Trail run again!  Met Cody, Joe, and newcomer Lisa Paxton (4th place SGM finisher this year) at First Dam.  We intended to go up Logan canyon but apparently there was an accident somewhere up there with a huge traffic jam and ambulances.  So we went to Blacksmith Fork Canyon instead and did Leatham Hollow.  As we chug uphill, Lisa admits she doesn't run trails much and doesn't like hills- oops, not a good run to do today.  It was a gorgeous run, though- first 4 miles were singletrack, with 2 of them very nice, smooth, not too steep.  Then we hit a road at the top of Millville Canyon and ran on it for a few miles, passing a few hunters and a very stuck, high-centered Range Rover.  6 miles, 2700 ft up in 1:11 (11:50 pace- smoking!).  Then time for the downhill- rocky in places, but 2 or 3 very nice downhill miles.  We even saw one deer.  Down in 48 minutes (8:00 pace), 1:59 for the whole run. 

Nice run today with some great views.  The temperature was a lot warmer than we expected with warm winds blowing off the mountains.  Lisa did a good job putting up with all our banter and jabber, too, and Cody tried to recruit her to join the blog.  The best part is that the whole run is part of the Bear 100 course, helping me meet my goal of running the whole course in the next year.  Here is a map of our route today.  By the way, Cody, the topo map shows starting at 5200 feet and peaking around 8600 feet, so we actually did 3400 feet climbing!

By the way, even though my mileage has dropped drastically, I apparently have also lowered my food intake- I only weighed 133 today post-run, which is my lightest since high school, even lighter than this summer.

XT Wings- 46

Weight: 0.00
Comments
From paul on Sat, Oct 25, 2008 at 14:17:14

Sounds fun.

From Adam RW on Sat, Oct 25, 2008 at 15:48:58

Hey skinny, maybe the light weight is how you were able to burn up the trails at that 11:50 pace :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 easy miles with Paul and Joe on the River Trail.  Ran to the end of the singletrack and back.  Nice and easy, cool weather.  Good times.  And thanks to Sasha's new shoe tracker, I don't have to add up my shoe miles anymore.

XT Wings Miles: 6.00
Weight: 0.00
Comments
From Lisap on Tue, Oct 28, 2008 at 22:38:08

sorry i missed the run with you guys. let me know when you're trail ruing again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

2 easy miles with Marci and the 2 kids.  Planned on more but didn't have time due to a dentist appointment.  But no cavities!

NB 767 Miles: 2.00
Weight: 0.00
Comments
From Superfly on Thu, Oct 30, 2008 at 15:23:52

Lucky you! Saturday I'll be in PHX with a drill in my head fixing just about every tooth!

From Adam RW on Thu, Oct 30, 2008 at 22:03:59

Shouldn't you have gotten the cleaning after tomorrow :)...

From Jon on Fri, Oct 31, 2008 at 00:09:12

Good point, Adam. Clyde, I had 4 cavities filled in one day last year, so I know how you feel. I've had every mouth surgery available to man, I think.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Got stuck late at work so no run today. 

Weight: 0.00
Race: Marci's First Dam Run 10k (6.2 Miles) 00:53:52, Place overall: 28, Place in age division: 10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.800.006.200.000.007.00

Marci and I ran to First Dam 10k together in Logan today.  It was her first ever 10k and she did it on very minimal training.  She won't write her own race report, so I'll write it for her.  Here it goes:

Today was my first 10k ever.  Jon and I dropped the kids by a friend's house and went out to the race.  We drove the Merlin Olsen and registered for the race.  We had 40 minutes to go and I was so bored.  Jon wanted to warm up with Cody but instead stayed with me- what a sweetie.  We ran a small warm up and stretched.  My only goal was to finish, but Jon was hoping I could break 1 hour.  

The race started.  We went pretty fast right from the start, especially supposing I have only run maybe 6 times in the past 6 weeks.  The first mile was 8:58 and I was already breathing pretty hard.  The next mile was about 9:30 and had the only big uphill of the race- I worked pretty hard up it and couldn't drink the water Jon was carrying for me until I could catch my breath- did I mention what a nice guy he is for carrying my water?  But he kept making me run the tangets for the curves- what a silly guy.  The next mile had some downhill and we did about 8:39.  I felt pretty good at this point so we picked up the pace and caught some people.  Mile 4 was 8:24 and I was really hurting and working hard- glad to only have 2 miles left.  Cody and Paul joined us at this point.  Mile 5 was 8:30 and I was exhausted.  In the last mile, Jon kept pointing out some people ahead and making me go catch them- I probably caught 6 people or so that mile.  Mile 6 was 8:22- my fastest mile in a very long time!  The guys kept making me run faster and faster, reaching 7:00 pace.  I thought I was going to die but somehow found the energy to keep moving.  A car almost ran over Jon, but Cody repeatedly beat on the hood and yelled at them.  I even had a great kick to the finish and caught more people.  The last .2 was 1:27 with a total chip time of 53:51 (8:41 avg). 

I crushed the goal Jon had set for me.  After the race I noticed my heel was all bloody from being rubbed raw on my shoe.  It had hurt the whole race but I am so tough I never mentioned anything to Jon and didn't let it slow me down.  My 5k PR of 26:00 was set earlier this year and is only 18 sec/mile faster than my 10k!

Ok, this is Jon again.  I am so proud of Marci- she really pushed herself and ran amazing.  She told me after that she didn't enjoy the race during the race- that is a good thing, cause it means she was working hard.  But she felt great afterwards and very proud of her effort.  With some real training she could do even more awesomely!  I bet she could break 47:00 or even 45:00!  Good job, babe, you did great for your first ever 10k!

Cheered for Joe, Cody, and Lisa with their prizes.  Also met Dave S and his son Melosh (Bryson) from the blog- Bryson got 2nd in his age group.  Nice job to all.

NB 768 Miles: 7.00
Weight: 0.00
Comments
From marci on Sat, Nov 01, 2008 at 17:36:30

hey thanks for the race report...it sounds great except i might have used some words such as "like" and "thought i was going to die". i would have to say that Cody beating up the car gave me a burst of energy. thanks cody. it also helped when Paul and Cody ran with us! and whenever you told me to pass someone I just couldn't let ya down. :) thanks for running with me.

From Dave S on Sat, Nov 01, 2008 at 17:59:48

Jon, nice meeting you and Marci today. It's nice to see how much she appreciates you in your [uh I mean] her report. I'm sure we'll see you at some other races.

From walter on Sat, Nov 01, 2008 at 19:39:26

Nice running Marci! I wanted to do that run this year, but had surgery instead. That is such a nice place to run up there! Keep up the good work!

From melosh on Sun, Nov 02, 2008 at 10:06:05

Thank you. It was nice meeting you there afterwards.

From cody on Sun, Nov 02, 2008 at 11:02:35

Good Job Marci! You looked like you were having more fun out there than I ever have during a race. Must be pretty cool to be surrounded by 3 studly guys.

From Chad on Sun, Nov 02, 2008 at 15:35:08

Great race, Marci. Way to work through the blood and crush Jon's goal.

From Bethany on Sun, Nov 02, 2008 at 20:36:59

YAY MARCI oh...and ...Jon. You rocked girl! Way to go!

From Adam RW on Mon, Nov 03, 2008 at 14:03:29

Congrats to Marci!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

My slacker month is officially over.  I only ran 110 miles in October, much lower than my old low in April of 180 (when I was sick for half the month).  And almost half my miles were on trails in Oct!  But I am feeling much better and not burnt out anymore.

PM- It was a dark and stormy night... darn daylight savings!  I was planning to run on the treadmill watching MNF but Cody called so I went with him.  We ran into Joe (man, must be a small town!) a few miles into the run and convinced him to run with us.  Ran thru Providence, River Heights, and up to campus.  Cody dropped me off near home but I decided to circle around some to get 9 miles.  Just over 64 minutes.

Adrenaline Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

PM- 8 miles.

NB 767 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

PM- 7 miles.

Tangent 2 Miles: 7.00
Weight: 0.00
Comments
From lisap on Wed, Nov 05, 2008 at 21:55:27

Welcome back from slacker month

From wheakoryh on Thu, Nov 06, 2008 at 15:50:39

I like your new blog heading. Jon I think I'm about ready to go in slacker's mode my body is feeling it.

Your really going to excel this next year with all that you did this year. It's been great to see your training and race performances just excel.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

I realized today that, other than Saturdays, I won't run in sunlight until March or so.  5 months of darkness!  I might as well move to Alaska.

I was looking at the La Sportiva Mountain Cup trail racing page today and found a cool picture.  It is of the top 500 m of the mountain climb at Jupiter Steeplechase I ran in August.  I estimated to climb to be 35-45% grade.  Take a look at the picture and see if you can identify where I am (it should be very easy if you know anything about me).  Just for reference, you can see the first place runner about 2/3 of the way up the mountain... and that is 5 minutes ahead of me.  It was about a 10-12 minute climb.

PM- I convinced Cody last minute to go running with me.  I had to drop my car off at the shop near the airport, then we worked our way over to 1200 E, thru USU campus, then eventually home.  I rediscovered how hard it is to run a fast pace in the dark.  9 miles. 

NB 768 Miles: 9.00
Weight: 0.00
Comments
From Superfly on Thu, Nov 06, 2008 at 17:18:02

I spotted the green shorts! Find us a good trail race in a warm place end of December or sometime in January. I'm in if you do...

From cody on Thu, Nov 06, 2008 at 17:43:46

Found ya!

From Ruthie on Fri, Nov 07, 2008 at 10:32:06

Shucks! I'm going down to SLC to hang out with my brother for the weekend, so I won't be here. But in a fortnight, I'm in! :)

From James on Fri, Nov 07, 2008 at 12:47:03

I might get into some trail racing myself in the next couple of years or so and give you a little competition.

Bummer about running in the dark all of the time, that makes it hard to stay motivated.

From josse on Sat, Nov 08, 2008 at 12:45:05

Picked you out right away. OH how I remever that climb, you felt like you where going to fall backwards.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I found some videos this week of some races I ran this year. Very fun races in Park City. Some of you may enjoy these clips. If anyone wants to run them with me next year, let me know.

The first one is from the Mid Mountain Marathon and has several good green short views, plus an interview of someone you guys might recognize.
http://www.youtube.com/watch?v=JZT5kITnKTc

The second one is from another the Jupiter Steeplechase, the race with the picture from yesterday's post. The winner, who is one of the best trail runners in the country, says it was one of the steepest hills he has ever climbed.
http://www.youtube.com/watch?v=0T8Otb9xZY8

Weight: 0.00
Comments
From JimF on Sat, Nov 08, 2008 at 12:14:14

Cool videos! Those looks like some beautiful but tough races. Nice interview for being the marathon winner.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

AM- Met Joe at the start of the canal and ran with him up the canyon to the Logan River trail where we met Paul.  Cody was a no-show.  Then we ran up almost to Guinavah Malibu campground, then back down.  I talked Paul's and Joe's ears off the whole way.  About 30 deg, nice day for a run- very peaceful feeling with most the leaves scattered about the ground.  Very few people on the trail.  Easy pace, about 15 miles, 1:59:27.

XT Wings Miles: 15.00
Weight: 0.00
Comments
From wheakory on Sat, Nov 08, 2008 at 15:30:23

Sounds like that was a fun trail run. Nice job for staying on your feet for a while to get a good aerobic base run.

Jon I'm not that experienced on good trail running shoes, could you give me some suggestions what you consider good. Of course I know that they have to fit my foot arch, but good suggestions would help. I could have ran a nice trail race today if I would have had trail shoes.

From Jon on Sat, Nov 08, 2008 at 16:21:32

Kory- not sure if there is a best trail shoe. I definitely did not like my Mizuno's. But beyond that, I have had good luck with some New Balance (806, 808), Adidas (though many years ago), and my current pair of Salomon. You just need to decide how much protection/support you want and choose the best pair based on that- there are big differences in tread pattern (i.e. gnarly for only off road, less gnarly for occasional road/trails) and weight. I have heard good things about La Sportiva, too, with their Fireblade and Crosslite. And the Brooks Cascadia. Just try them on. I don't think you need to pay extra to get some with GoreTex, though- I've never needed it out here in the west.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 miles, 1 at 6:30 pace, 1 at 6:00 pace.  My fastest miles since SGM.

NB 767 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

PM- 10 miles.  5 miles at 7:00 pace, then I decided I couldn't let Cody's morning run be faster than mine.  So I did two 6:30 miles followed by two 6:00 miles.  Felt good.  10 miles total, 1:08:00, 6:48. 

NB 768 Miles: 10.00
Weight: 0.00
Comments
From cody on Wed, Nov 12, 2008 at 10:02:46

I guess we tied then...

From jtshad on Wed, Nov 12, 2008 at 10:07:29

Beats the #$%! out of my run yesterday where I just kept getting slower and more miserable as the run went on.

From Jon on Wed, Nov 12, 2008 at 10:57:11

Cody- true, but I did more distance... :)

Jeff- yeah, but we all have days like that. These were my first 6:00 miles since SGM, while you do them all the time.

From walter on Wed, Nov 12, 2008 at 18:34:02

Ive been watching you! (that sounded scary huh?) Im so jealous. Keep up the good work! Maybe when Im feeling better Ill get with you guys. Around Christmas. Are you going to run the R&R Arizona?

From Jon on Wed, Nov 12, 2008 at 21:28:50

No, Walter, no marathons till Ogden for me.

From walter on Wed, Nov 12, 2008 at 23:05:51

I thought you were going to try a winter half or full.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

PM- 8 easy miles, 3 bathroom breaks.  Just one of those days. 

Adrenaline Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.003.000.000.000.0010.00

PM- I'm doing a Thanksgiving 10k and haven't done anything faster than 6:00 pace since SGM, so I figured I should do a little workout today.  The plan was 2 miles warmup, 2 miles tinman tempo, 3x800 m w/ 200m rest, then run home.  I met Paul at planet walk.  We started talking about football so much that we completely forgot to start the tempo till we were .5 mile from the track, so we did a very mini-tempo.  For the repeats, I simply wanted to be sub-6:00 pace and to get faster with each one.  They were rather slow, due to my easy goals plus lack of warmup.  First one was ~2:55 (no official time), then 2:54, then 2:53.  We were carrying on a very regular conversation the whole time, so weren't really working hard, though we were breathing a bit.  The next two were both 2:49 and still weren't too hard.  On the last one, we started off quicker and Paul really picked up the pace with 300 m to go.  He ran 2:34, I ran 2:38.  Felt good and pretty fast, but not strained at all.  Ran Paul home, then wound my way home.  Total was about 10 miles, 1:08:34.

Mission accomplished for the workout- just tried to pick up the pace and keep my legs fresh for my 10k.

NB 768 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM- Semi-long run.  Ran from First Dam up the windy Logan Canyon to the start of the singletrack on the river trail with Cody and Lisa, then back to the car.  Then Paul and Joe joined us and we ran up the hilly Bonneville Shoreline trail and most of the way up Green Canyon.  I gave Paul and Lisa a hard time because they had never ran on the new singletrack that is 2 years old.  Very good run today with a good group- fun and nice to still be running on great trails this late in the year.  No snow on the trails yet.  It's nice that the Logan running group is growing again.  Although I worry about the mental state of a few of them-- they seem to have some abnormal (unhealthy?) infatuation with waving their arms in the air and screaming like girls when they run fast.  16 miles, 2:08.

Now it's off to Florida for a week where the weather will be warmer but I will have very little time for running.

XT Wings Miles: 16.00
Weight: 0.00
Comments
From lisap on Sat, Nov 15, 2008 at 13:37:17

yeah, you gotta be careful running here in logan...those crazy people can be dangerous. they could run you right off a trail or hit you as they flail by.

From JimF on Sat, Nov 15, 2008 at 15:46:29

Nice run. Have a good trip to Florida and enjoy the weather.

From lisap on Sat, Nov 15, 2008 at 19:43:13

um...i went running again and then did core w/ my roommate and then saw a clock. sorry i missed the bbq. ya'll be done eating by the time i got over there.

From wheakory on Wed, Nov 19, 2008 at 13:29:56

Have fun in Florida is it work related?

From Jon on Wed, Nov 19, 2008 at 13:35:37

Yes, work related with 12-16 hour days. My hotel is right on the beach but I haven't had time to even step foot on it yet...

From Adam RW on Fri, Nov 21, 2008 at 16:16:58

Hope you had fun in FL!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM- 5 easy miles in Idaho Falls. Good to be running again after my lost week.

Adrenaline Miles: 5.00
Weight: 0.00
Comments
From wheakory on Thu, Nov 27, 2008 at 13:47:38

Jon - Have a Happy Thanksgiving and enjoy or family and food. Take care.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Happy Thanksgiving, everyone!

AM- nice 6 AM (???- whose idea was that) run with Jeff and Lynette in IF.  Nice morning, not too cold, almost no traffic.  Fun times, other than some stomach issues I kept having.  Now it's time for football and food and family!

Adrenaline Miles: 9.00
Weight: 0.00
Comments
From cody on Thu, Nov 27, 2008 at 11:35:35

Happy Thanksgiving to you too! I thought my 7am run was bad. 6am is much worse! Ha Ha!

From David on Thu, Nov 27, 2008 at 13:11:26

My club waited until 8 a.m., like sane people. You guys are too much. Have a great thanksgiving!

From Predog on Thu, Nov 27, 2008 at 13:12:24

6 AM?...on vacation?...in IF? are you nuts? Happy Thanksgiving yourself and don't eat too much since you are the "fattest" one of the group. haha.

From Superfly on Thu, Nov 27, 2008 at 13:38:12

Have a merry Thanksgiving too. 6 a.m... you guys are crazy.

Logan and I went out at 8:30 and I was thinking that was a little early.

Eat until the food is gone not until your full today!

From Jon on Thu, Nov 27, 2008 at 14:39:17

6 am was Jeff's idea, not mine...

From jtshad on Fri, Nov 28, 2008 at 09:56:34

Nice running with you Jon! Yeah, 6am was my idea because I had to get the family to the park by about 8:30 to get ready for the fundraiser race. I needed all the time in between runs to get my family (especially my daughter) dressed and out the door!

Hope to see you at 11:15 today! Ali should be joining us as well.

From James on Fri, Nov 28, 2008 at 12:48:48

Hope your Thanksgiving was good! Are you up in IF the whole weekend?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

6.5 miles with Jeff, Ali, and Dan S around the IF greenbelt.  Good company, good run.  A bit more windy and wintery looking today (is that a word?).  My legs were a bit sore today and I could not figure out why... until I remembered my 2 hour turkey bowl yesterday.

Adrenaline Miles: 6.50
Weight: 0.00
Comments
From paul on Fri, Nov 28, 2008 at 15:34:37

Turkey bowl = street yard football? Sounds fun! When do you come back to Logan?

From Jon on Fri, Nov 28, 2008 at 16:16:40

Yeah, football at the local part- about 25 people showed up. Lots of fun.

I'm coming back Sun morning. I'll be up for any runs next week.

From Adam RW on Fri, Nov 28, 2008 at 16:36:33

Who won the Turkey Bowl?

From James on Fri, Nov 28, 2008 at 22:28:56

I would have have won, but wasn't there to show my Randy Moss like skills. Sounds fun though!

From Jon on Sat, Nov 29, 2008 at 00:03:08

We didn't keep track, Adam, plus we kept subbing people in, so I ended up playing on both teams.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

PM- I ran. 

I ran. 

I really, really ran. 

I ran. I ran. I ran. I ran. I ran. I ran. I ran.

NB 767 Miles: 4.00
Weight: 0.00
Comments
From JD on Fri, Dec 05, 2008 at 21:29:47

So what you're saying is...you ran?

From Adam RW on Fri, Dec 05, 2008 at 22:13:43

Sounds like the perfect day to me :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

Met Paul at the start of the Logan River trail.  Joe and Lisa were no-shows.  Light dusting of snow on the ground- pretty darn good running conditions for December.  Good run, conversational pace.  Talked about the blog, running 5k's, but, for the first time in a while, no football.  Didn't go quite to Guinavah Malibu, so he made us tack on an extra mile at the end.  I think we ran around 10.5 miles.

XT Wings Miles: 10.00
Weight: 0.00
Comments
From montelepsy on Mon, Dec 08, 2008 at 14:50:26

I liked what you said on Sasha's Hot Discussion.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Nasty case of the stomach flu, so no run.  I did go to work, even though I shouldn't have, with the worst part being the 1 hour commute.

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

Sick, no work, no run.

Weight: 0.00
Comments
From jtshad on Tue, Dec 09, 2008 at 11:30:39

Sorry you are sick, getting feeling well. It seems like this stuff is going around as lots of folks are sick up here too.

From Becca on Tue, Dec 09, 2008 at 22:17:28

I hope you'll be feeling better soon. Sick is no fun!

From paul on Thu, Dec 11, 2008 at 15:19:33

At least you got to stay home from work and enjoy your new Blu Ray thingy.

From JimF on Thu, Dec 11, 2008 at 21:04:51

Hope you get to feeling better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

Today is the first day in a week that I wasn't feeling any ill effects from the stomach flu.  And it snowed- I love running in the snow!  There was about 4-6 inches on the ground, and it started snowing more just as Cody got to my house.  We ran planet walk to Icon to planet walk, then planet walk again, then home.  Stopped snowing just as I got home.  I love running in newly fallen snow!  About 7.5 miles, 54:40- not bad doing sub-7:30 on snow and given that I haven't run for a week.

Adrenaline Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

6.5 uneventful miles.

NB 767 Miles: 6.00
Weight: 0.00
Comments
From jtshad on Tue, Dec 16, 2008 at 12:00:56

Hey, when you come up, I can get you into the Apple gym if you like for $3 a day or $20 for your whole visit.

Looking forward to running with you again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Left for work at 5:45 am. Finally returned home for the first time almost 15 hours later, at 8:30 pm.  Umm, yeah- no run.  Plus I'm starting to feel sick again with a sore throat- argh!

Weight: 0.00
Comments
From dave holt on Wed, Dec 17, 2008 at 10:02:45

You act like it is a busy time of year or something! I thought you northern guys just went into hibernation during winter.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Sick.

Weight: 0.00
Comments
From jtshad on Sat, Dec 20, 2008 at 17:12:48

Get well soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Sick sick sick.  I think I have been sick more in the past 6 weeks than in the past 2-3 years combined.  I rarely get sick.  Now my mean cold has gotten even worse and added an eye infection on top of it, with red, sore, pus-filled eyes.  Marci already left for Christmas, so I am home alone.  I just hope my eyes get better so I can drive to the in-laws before Thursday.

Weight: 0.00
Comments
From jtshad on Mon, Dec 22, 2008 at 11:16:46

I hope you start feeling better soon. Sounds like you are a mess.

From Jon on Mon, Dec 22, 2008 at 11:49:17

Yeah, I don't think I'll be doing much running this week with you...

From jtshad on Mon, Dec 22, 2008 at 11:53:36

We switched places from last year. I was sick as a dog for the whole holiday period and we only ran a couple of times. Get well, my good friend and drive safely when you come up.

From mikemac on Mon, Dec 22, 2008 at 13:35:58

I know how you feel. I have already been sick more this winter than the last 3 winters combined.Enjoy your Holiday and I hope you feel better soon.

From Dustin on Mon, Dec 22, 2008 at 13:36:42

Sorry to hear you're not feeling good, hope you get better and can enjoy the Holidays with your family.

From paul on Mon, Dec 22, 2008 at 13:42:14

Sorry to hear it. Get your rest and get better!

From cody on Mon, Dec 22, 2008 at 14:02:48

I worked you too hard on Friday. Sorry.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Sick.  Marci and the kids left on Sunday for her parent's for Christmas, while I stayed home so I could go to work Mon-Wed.  Instead I have been laid up at home, sick and alone.  I should have gone with her, I guess.

Weight: 0.00
Comments
From jtshad on Tue, Dec 23, 2008 at 12:34:40

That sucks that you are so sick and home alone. Get yourself better so you can get up here to see you family safely. The roads have been nasty, but I hope by tomorrow they are better for your drive.

From JimF on Wed, Dec 24, 2008 at 13:41:41

You have really had a rough time with this sickness. I hope that you get better in time to enjoy Christmas with your family. Take care!

From dave holt on Wed, Dec 24, 2008 at 18:25:02

Merry Christmas! And get better.

From Adam RW on Sun, Dec 28, 2008 at 17:25:01

Sorry Jon. I hope it all cleared up in time for you to join your family for Christmas.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2334.95182.20114.353.104.002638.60
XT Wings Miles: 47.00NB 767 Miles: 28.00NB 768 Miles: 36.00Adrenaline Miles: 44.50Tangent 2 Miles: 7.00
Weight: 0.00
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