I'm retired from racing. Really.

Rocky Raccoon 100

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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
2431.50246.504.000.00422.003104.00
Adrenaline 2 Miles: 5.00Progrid Guide Miles: 363.50Pace 2 Miles: 379.00XT Wings 2 Miles: 250.00Pace Miles: 273.00NB 769 2 Miles: 181.00XT Wings Miles: 82.00NB 800 Miles: 23.50Progrid Guide TR Miles: 106.50XT Wings 3 Miles: 221.00Fuel XC Miles: 171.00NB 769 3 Miles: 323.50Fuel XC 2 Miles: 122.00Fuel XC 3 Miles: 117.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.504.50

AM- 4.5 elliptical miles.  After 5 days off, hips are still disappointingly sore.  Will schedule doctor's appt today.  I'm fearing my chances of running Rocky Raccoon are diminishing with each week I don't run but don't seem to get better.

Weight: 0.00
Comments
From jtshad on Mon, Jan 04, 2010 at 11:39:02 from 204.134.132.225

Sorry to hear the hips are still so sore. Hope the Dr. comes back with ok news and that RR100 can still happen for you.

From Paul on Mon, Jan 04, 2010 at 12:15:34 from 76.27.122.123

Yeah, see what that dr says. I personally recommend Dr. Trek Lyons, sports doctor at Intermountain Canyonview Orthopedics. He is the USU team doctor, I believe. He has run marathons, which always helps.

http://intermountainhealthcare.org/providers/profile.html?id=33728&brand=img

From Jon on Mon, Jan 04, 2010 at 13:01:10 from 138.64.8.51

Thanks, Paul. I looked up doctors over the weekend and he's actually the only sports med one in Logan. Good to know you recommend him. I set an appt for tomorrow.

From Paul on Mon, Jan 04, 2010 at 13:03:13 from 76.27.122.123

Cool. He's a smart guy. He was actually the first person to suggest that A.S. might be a possibility for me, which is impressive for a sports doctor. The Red Rooster has seen him too.

From jun on Mon, Jan 04, 2010 at 13:50:21 from 66.239.250.209

Good luck. I would hate to see you not be able to run RR. You have trained really hard for it.

From redrooster on Mon, Jan 04, 2010 at 23:33:12 from 71.35.225.200

great you got into Dr. Lyons so early. He is definitely the guy to see. Nathan in PT will have you doing those theraband hip exercises tomorrow I bet, and also fun exercises with rubber bands shackled to your feet. not as fun as running but you will be better in no time. good luck and keep us posted.

From Superfly on Tue, Jan 05, 2010 at 10:55:28 from 208.117.127.110

Hope your dr visit goes good today Jon and that you are able to go out and run RR. You've worked really hard for this and given the chance will run a great race out there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Doctor report- he said to keep my ticket to Texas.  Doesn't look like any injury to the actual hip joint, and not bursitis.  Looks like general overuse at the muscle/ligament insertion points, made worse by very weak hip abductor/adductor muscles.  NSAID's plus physical therapy, and lots of cross training (bike, elliptical, maybe some underwater treadmill at USU facility) should have me ok to run my race next month.  Encouraging news, though still lots of work and luck needed to be able to run the race.  But generally about as positive of news as I could have expected.

Weight: 0.00
Comments
From Paul on Tue, Jan 05, 2010 at 18:58:04 from 65.103.252.214

Glad to hear the mostly positive report. Texas would not have been the same without you.

From Jon on Tue, Jan 05, 2010 at 19:03:54 from 75.169.151.39

:)

Paul= always good for a laugh

From Walter on Tue, Jan 05, 2010 at 21:13:02 from 24.10.169.110

Jon, Its all that rugged running up there youve been doing. Lol I hope you get back at it quick! Im sending my healing blessings your way!

From Superfly on Tue, Jan 05, 2010 at 22:09:55 from 208.117.127.110

Good news Jon! Hope things work out.

From Adam RW on Tue, Jan 05, 2010 at 22:46:00 from 24.10.132.131

Jon, I'm glad it wasn't worse.

From Cody on Wed, Jan 06, 2010 at 13:59:55 from 69.9.58.17

Good News! so I assume you are not playing basketball tonight either. What are we going to do with you?

From jtshad on Wed, Jan 06, 2010 at 15:15:40 from 204.134.132.225

Good news on the hip!

From c h a d on Wed, Jan 06, 2010 at 15:51:06 from 166.70.238.194

Good news, all things considered. Keep focused on your race and things will take care of themselves.

From Holt on Wed, Jan 06, 2010 at 15:55:16 from 204.113.55.41

Glad to hear that it is going to work out.

From Jon on Wed, Jan 06, 2010 at 18:01:19 from 138.64.8.51

Thanks, everyone. My race still depends a lot on how much (cross) training I can do this month and on how much my hip improves, but at least it seems promising.

From crockett on Sat, Jan 09, 2010 at 11:56:22 from 71.36.75.164

Yep, that's what I get now and then to...insertion points

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

PM- 5 cross training miles.  Hip hurt more on the bike than the elliptical.  I'm spending 90 minutes per day doing hip exercises (45 min twice a day), which really cuts into any time to cross train.

Weight: 0.00
Comments
From Samantha Dean-Howard on Thu, Jan 07, 2010 at 07:03:21 from 78.32.130.9

Hey Im sorry for your injury, chin up and get through the next few weeks and Im sure it will all be worth it :)

From Fritz on Thu, Jan 07, 2010 at 20:07:29 from 65.116.116.6

Jon, sorry to hear about the injury. I hurt my hip a couple of years ago and the exercises made a huge difference. You might try out the stairmaster (non spinning), if you haven't already.

From Jon on Thu, Jan 07, 2010 at 20:59:10 from 75.169.143.149

Fritz- what was wrong with your hips? What was the recovery time?

From Fritz on Fri, Jan 08, 2010 at 11:16:05 from 65.116.116.6

The pain was just on one side and it was nothing they could diagnose specifically. Probably over use and pounding from a long downhill run. I think I injured it in late February and after about a month of physical therapy and crosstraining I ran a half in late March and a marathon in mid April. I hope you have a speedy recovery.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.0010.00

PM- 10 good cross training miles.  

Weight: 0.00
Comments
From Adam RW on Thu, Jan 07, 2010 at 22:32:23 from 24.10.132.131

"Good" is better than yesterday's description. Moving in the right direction.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0013.0013.00

PM- 13 miles on the bike and elliptical.  No hip pain, but my bum sure is sore from all the time in the saddle that it's not used to.

Weight: 0.00
Comments
From crockett on Sat, Jan 09, 2010 at 11:52:19 from 71.36.75.164

Nice to hear the hips are healing. I get hip pain now and then, usually the right hip because swing that leg a little wrong. Usually after two weeks it is better. I had a bad case in the left hip from Leadville 100 in 2008. That was a major cause of my DNF there. But again, it healed up in just a couple weeks. Go figure. I've never really determined what makes that flare up.

I guess today is the last day to sign up for RR100. Hmmmm. I could stay at my new relative's home.

From Jon on Sat, Jan 09, 2010 at 12:08:29 from 75.169.157.131

I'm 90% sure I'll be at RR with Cody and Paul. We'd love to see you, but is it worth it if you're gimpy?

From crockett on Sat, Jan 09, 2010 at 12:38:06 from 71.36.75.164

Well, I signed up after using the "but all my friends are going" line on my wife. Ha, ha. I've got to test my knee out on a long run somehow soon to figure things out before I start signing up for a bunch more races. It could just calm down after 20 miles or it could swell up like a balloon.

From Jon on Sat, Jan 09, 2010 at 12:57:51 from 75.169.157.131

Wow, we'll see you there, then. Maybe you'll even beat me!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.0019.0020.00

PM- workout while watching the Jets-Bengals playoff game.  I think I did about the equivalent of 9 miles elliptical, 10 miles biking, and I did 1 treadmill mile just for kicks and giggles.  If you gotta work out inside, watching NFL playoffs is about the best way to do it.

Adrenaline 2 Miles: 5.00
Weight: 0.00
Comments
From allie on Sat, Jan 09, 2010 at 20:19:56 from 98.202.24.36

bengals or jets?

From Jon on Sat, Jan 09, 2010 at 20:22:11 from 75.169.157.131

I was rooting for the bengals, but the jets won.

From Paul on Sat, Jan 09, 2010 at 23:02:38 from 174.27.244.135

Both games were pretty crap-tacular today. I'm hoping for more exciting games tomorrow. Well, actually I wouldn't mind the Packers winning 49-0; that would be exciting to me.

From Samantha Dean-Howard on Sun, Jan 10, 2010 at 17:22:07 from 90.201.147.218

OH I wanted the Bengals to win, cos I have bengals cats lol..... Nice mileage Jon 20 miles for the day great :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Reason number 429 I don't gamble:  I wrote down who I thought would win all 4 NFL games this weekend.  I was wrong on all 4.  Very happy Baltimore won, indifferent about Dallas and the Jets, really bummed about Green Bay.  Sorry, Paul.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

AM- hip workout, then 5 tough miles on the bike. Really pushed it, huffing and puffing as much as any speed workout.

PM- 1 more at the physical therapist.  He said we're seeing improvement.  He's having me start running every other day, with 2-3 miles tomorrow. 

Weight: 0.00
Comments
From Kory on Mon, Jan 11, 2010 at 14:12:36 from 134.50.89.33

Hope the hip is feeling better. Great speed work today. This will definitely help the turn over rate being on the bike. Hopefully you'll be able to get some endurance training in again before your big race.

From jtshad on Mon, Jan 11, 2010 at 14:48:14 from 204.134.132.225

I just heard from Pat B that the Poky 50 has already closed!

From Kory on Mon, Jan 11, 2010 at 14:49:35 from 134.50.89.33

Jeff - That was fast. But if your not running on your own you could probably hook up with a team or someone might drop out.

From Dustin on Mon, Jan 11, 2010 at 14:57:54 from 204.113.48.77

I'm sorry to hear about the hip problems. I've had hip issues all the way back to high school, not much fun trying to run on bad hips.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.0013.0016.00

AM- 8 miles, including 3 running.  No pain, but sore hips from the therapy yesterday.  Of course, it was Bagel Tuesday at PF, so that helped...

PM- 8 crosstraining miles. 

Progrid Guide Miles: 3.00
Weight: 0.00
Comments
From redrooster on Tue, Jan 12, 2010 at 12:45:27 from 129.123.3.31

so whats this "hip therapy"- mostly the theraband leg raises stuff I told you about ?

wait til you get the itemized bill from PT- thats what we should be working in, the ultimate profit maker.. where else can you charge someone 30 bucks for a 5 minute warmup on a stationary bike, 30 bucks for a two minute ice massage, 70 dollars for ultrasound probe with hydrocortisone cream.... all of which can be done at home for free of course.

From Jon on Tue, Jan 12, 2010 at 13:40:15 from 138.64.8.51

I'm looking forward to the bill, Rooster- the best part is I have a $3000 deductible, so I'm going to pay every penny of this... Ouch.

From redrooster on Tue, Jan 12, 2010 at 13:52:09 from 129.123.3.31

yeah, they tell you your first "x" visits are covered by insurance, but of course insurance requires you to pay the full deductibility before they cover anything. it is expensive.

and not to rip PT as I think it does have an important place- but my opinion- after one or two sessions of PT you basically can figure out everything that needs to be done, using the instructions they provide and also the internet, and do it on your own. The initial diagnosis and getting a rehabilitation plan are what are important, the PT sessions don't do anything you can't do by yourself. I imagine PT is very important for recovery from major trauma, breaks, tears, but for the small stuff- well, it is a pretty expensive way to do leg lifts with rubber bands :-)

From Jon on Tue, Jan 12, 2010 at 14:32:44 from 138.64.8.51

I've got an appt this Friday, and probably won't go more than 1 other time before me race. And hopefully not after, either, baring any blowups.

From Samantha Dean-Howard on Tue, Jan 12, 2010 at 15:57:11 from 90.195.99.110

hope it is going well the recovery way to go on getting some miles in

From Maurine/Miles on Tue, Jan 12, 2010 at 21:12:56 from 63.255.172.2

Hope the recovery goes well.

From Mattrow on Wed, Jan 13, 2010 at 11:27:35 from 138.64.8.51

Glad to see you running again hopifully recovery goes well

From Paul on Wed, Jan 13, 2010 at 12:59:49 from 65.103.252.214

That reminds me, you can borrow my little ultrasound unit if you want to.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.0010.00

PM- 10 cross training.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.0011.5016.50

AM- 5 miles running (in my brand new Pearl Izumi Pace shoes that I plan to use for my 100), then 1 mile xt.  Hip was nagging, but not painful.

PM- 10.5 miles xt. 

Pace 2 Miles: 5.00
Weight: 0.00
Comments
From Holt on Thu, Jan 14, 2010 at 10:07:15 from 204.113.55.41

Good to see the hip coming along a little.

From jun on Thu, Jan 14, 2010 at 11:44:54 from 66.239.250.209

5 miles isn't a lot of time and distance to get fully warmed up. I wonder if you'll find that your hip actually feels better the longer you go. As Crockett so eloquently put it the other day, well into a 100 miler it is about managing and prioritizing pain, not avoiding it. So maybe it won't be a big deal at that point anyway. Good luck.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0011.0011.00

AM- Only had time for 4 miles once I finished my hip stuff this morning.  I was dragging this morning as I haven't been getting to bed early enough all week.

PM- 1 at the physical therapist, then 6 more at PF. 

Weight: 0.00
Comments
From Adam RW on Fri, Jan 15, 2010 at 21:31:31 from 24.10.132.131

Seems like things are still lining up for you. Have a great weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.0013.0021.00

AM- 8 running miles with Paul and Cody.  I think it's my first time running with them since before Christmas.  Cold (15 deg F) and very foggy/smoggy out, but I didn't notice much.  Hips felt generally good, though the left side started nagging a bit the last few miles.  3.5 weeks since my injury, 3 weeks till my race- hopefully I can continue to recover.

PM- 13 cross training miles while watching the second half of the Cardinals-Saints game.  Hopefully the next 3 games will be better than this one was. 

Pace 2 Miles: 8.00
Weight: 0.00
Comments
From crockett on Sat, Jan 16, 2010 at 13:11:33 from 71.32.238.196

At this point healing is more important than more training. Probably should back way off the last two weeks.

From Jon on Sat, Jan 16, 2010 at 14:02:40 from 75.169.136.232

True, and I also have the dilemna of trying to get my legs used to running/pounding again, which means I need to run some. This week will be harder, then 2 easier weeks.

From Superfly on Sat, Jan 16, 2010 at 14:26:55 from 208.117.127.110

Good job Jon. Continue to bring it around. I'm pumped for your race so that means you have to do it:) Good luck with the next weeks of healing.

From Aaron Kennard on Sat, Jan 16, 2010 at 15:54:08 from 174.51.250.151

Glad to hear you're hips are getting better. I hope you recover in time for the race.

From Twinkies on Sat, Jan 16, 2010 at 16:16:01 from 67.166.116.191

Welcome back to the party. Glad to see you are running again. Hope you recover continues to improve.

From Adam RW on Sat, Jan 16, 2010 at 18:09:56 from 24.10.132.131

If your progress continues at the same rate I think you will fly through those 100 miles when the time comes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.0010.0018.50

AM- 8.5 miles (all running) at 7 min pace.  Negligible hip issues.  Plan to run 4 times this week, plus lots of cross training.

PM- 10 cross train. 

Pace 2 Miles: 8.50
Weight: 0.00
Comments
From Adam RW on Mon, Jan 18, 2010 at 15:53:24 from 155.101.152.103

Now if you got the 1/2 mile in to beat me on the mileage board why couldn't you get in another 1/2 to get above Clyde? :)...

From Jon on Mon, Jan 18, 2010 at 16:04:20 from 138.64.8.51

Cause Clyde didn't write his run till after I was finished, whereas you were done in the morning.

From redrooster on Mon, Jan 18, 2010 at 22:12:50 from 63.226.92.94

I just added an entry so you wont submit a missing person report or take me off your favorites.

From Jon on Mon, Jan 18, 2010 at 22:16:07 from 75.169.151.245

I could never do that, Scott!

From redrooster on Mon, Jan 18, 2010 at 22:42:19 from 63.226.92.94

good, I worry you know, that would crush me! I started doing my theraband hip exercises again as preventative maintenance after your hip problems started, I think I will continue to do some everyday. It really does seem to help with both the hip and the IT. Simple yet effective. glad your hip is getting better. but wait for the PT bill..

From Cody on Mon, Jan 18, 2010 at 22:44:09 from 67.161.250.22

Scott -

I was starting to wonder.... Glad you didn't die from the shock of the cold once you were forced to return to Logan.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.0010.00

PM- 10 cross training.

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

AM- 9.5 miles running at sub-7:10 pace, including a 1/2 mile hill.  Bit of hip pain.  But it's nice to be running again.

Pace 2 Miles: 9.50
Weight: 0.00
Comments
From jun on Wed, Jan 20, 2010 at 12:31:38 from 66.239.250.209

That's really fast. Just curious, what pace do you hope to run for most of Rocky Raccoon, knowing that it is a pretty flat race?

From Jon on Wed, Jan 20, 2010 at 20:36:18 from 75.169.147.22

Jun- My plan is to do the first 20 mile loop in 3:00 to 3:15, then likely slow down a bit each lap. That time includes aid stations, pit stops, etc. So that's 9 min pace at the start, which is fairly slow for me.

From Adam RW on Wed, Jan 20, 2010 at 23:04:30 from 24.10.132.131

The run is a step in the right direction. Things are coming together.

From Superfly on Wed, Jan 20, 2010 at 23:29:35 from 208.117.127.110

Good to see a run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.0010.00

PM- 10 cross training.  I miss running.

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

Scrubbed today's run due to returning hip pain.  Frustrating.

Weight: 0.00
Comments
From redrooster on Fri, Jan 22, 2010 at 22:55:15 from 67.40.119.216

stupid hip, sorry to hear that.

keep with the exercises, don't give up. maybe you should give the minimal approach a try, at least for a few miles a week. maybe get a pair of five fingers. try running 3-4 miles in them and see how the hip feels. or come to the USU indoor track with me and run barefoot, I can get you in.

From crockett on Sat, Jan 23, 2010 at 13:18:08 from 71.32.232.48

Yep, let it heal. Really, "they" say any training two weeks before a 100 does no help and can hurt. Two weeks should be plenty of time to heal that up if you take it easy. I bet after your first loop you will stop worrying about it because your something (a quad, a foot, etc. will hurt much more.) Let it heal. Taper is our friend! Enjoy the rest.

From Jon on Sat, Jan 23, 2010 at 14:50:30 from 75.169.153.253

Yup, Davy, we're officially close enough that I'll stop worrying about training and focus on recovery. I'll do some easy, non-painful cross training.

But hearing all your talk about everything that will hurt gets me so excited for the race :) Actually not.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.008.0011.00

PM- my goal this week is to run at least 3 miles every day, to make sure my legs are used to running a bit.  3 running, 8 biking.  I think I sweat more when biking than running.

Pace 2 Miles: 3.00
Weight: 0.00
Comments
From Kory on Mon, Jan 25, 2010 at 23:30:02 from 24.116.159.75

I hope your pain disappears before the big day.

Will you run the race if you know your going into it with a little bit of pain?

From Superfly on Tue, Jan 26, 2010 at 00:25:18 from 208.117.127.110

Way to keep working at it. Dang injuries anyways. We must be getting old.

From Jon on Tue, Jan 26, 2010 at 08:38:44 from 75.169.137.238

Kory- I will run no matter what.

From Kory on Tue, Jan 26, 2010 at 12:49:57 from 134.50.89.92

Good luck that's a good attitude to have. Your an Ironman. I really do hope the pain heals so you can go in at 100%.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.004.008.00

PM- 4 running miles, 1 very fast walking mile (practice for RR), then 3 cross train.  I can't believe my race is almost here- I've quite literally been planning on this race for 18+ months, and I'm already nervous.  

Pace 2 Miles: 4.00
Weight: 0.00
Comments
From Vis on Tue, Jan 26, 2010 at 23:17:02 from 208.88.8.21

You'll do awesome. I look forward to the report.

From Cody on Tue, Jan 26, 2010 at 23:20:38 from 67.161.250.22

I had better practice my pacing. I had better bring a paperback joke book or something. Maybe I can just plug in my Ipod and sing to you...

From Jon on Wed, Jan 27, 2010 at 00:03:29 from 75.169.137.238

If you do that, I'll just turn MY ipod up! You could always tell me lovely stories about your colonoscopy!

From Mattrow on Wed, Jan 27, 2010 at 09:32:56 from 138.64.8.51

That is more information then we needed to know.

From Holt on Wed, Jan 27, 2010 at 09:45:26 from 204.113.55.41

You'll do very well - just let it all happen!

From crockett on Wed, Jan 27, 2010 at 10:35:05 from 216.49.181.254

Yea, we got to get the nerves calmed. I was a wreck before my first several 100s. We'll get you laughing. Just get a good night's sleep that Thursday night before flying down.

From jtshad on Wed, Jan 27, 2010 at 14:59:30 from 204.134.132.225

Just go and have fun with this new adventure!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

AM- 4, all running.

Some of my regular readers (do I have any regulars?) may have noticed I'm not commenting on my blog or any other FRB-ers as often.  I'm restricting myself to getting on the FRB only once per day in the evening, and don't have as much time to look at everyone's blogs.  I'll try to read everyone's at least once a week.  This should make everyone happy to not have to read my dumb and silly comments on a daily basis!  Although my company is laying off 500 people tomorrow... so I may have much more free time for the FRB soon.

Pace 2 Miles: 4.00
Weight: 0.00
Comments
From Twinkies on Wed, Jan 27, 2010 at 20:21:17 from 72.37.244.84

500 people, ouch. I hope you don't have a more free time soon. Best of luck at making it through this round.

From Vis on Wed, Jan 27, 2010 at 21:23:29 from 208.88.8.21

Hope you're not one of them. One question: what's on the RR100 play list?

From Jon on Wed, Jan 27, 2010 at 23:38:48 from 75.169.149.212

I'm actually wiping my iPod clean and reloading. So we'll see.

From jtshad on Thu, Jan 28, 2010 at 11:24:54 from 204.134.132.225

Hope you make it through the cuts once again! Will be waiting to hear how it goes.

From Holt on Thu, Jan 28, 2010 at 14:45:01 from 204.113.55.41

Good luck Jon - we'll be thinking of you.

From redrooster on Thu, Jan 28, 2010 at 16:16:13 from 129.123.3.31

Sorry to hear about the layoffs, I am betting you will make it through. tough all over right now, very depressing.

hang in there, and I can't wait to see how you do in the RR.

From Mattrow on Thu, Jan 28, 2010 at 16:48:48 from 138.64.8.51

Seams how Jon hasn't said, He made it through.

From marci on Thu, Jan 28, 2010 at 17:55:39 from 75.169.147.87

I am a regular...and this getting on the FRB only once a day is fantastic. :)

From Adam RW on Fri, Jan 29, 2010 at 09:47:00 from 155.101.152.103

Jon, I'm glad you survived the layoffs. I have to admit my FRB use has been the same if not worse lately. But your "dumb and silly comments" have kept me on the blog for the last two years...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.004.009.00

PM- Made it through the layoffs, fortunately- stressful day.  Matt made it, too.  Thanks for your thoughts, everyone.  Ran 5 miles in the evening in my new shoes (my second pair of XT wings, though this one is 1/2 size larger in case my feet swell during 100's), then 4 miles crosstraining.

XT Wings 2 Miles: 5.00
Weight: 0.00
Comments
From Cody on Fri, Jan 29, 2010 at 00:22:54 from 67.161.250.22

Congrats!

From Walter on Fri, Jan 29, 2010 at 01:15:22 from 24.10.169.110

I found out im getting laid off on march 1st for one month so they dont have to claim me as a full time employee. Stupid huh? Well, I can get a 120 mile weeks in that month haha Hey who makes the XT wings?

From Kory on Fri, Jan 29, 2010 at 02:12:36 from 24.116.159.75

God bless you and your family. Remember God takes care of his children.

From Jon on Fri, Jan 29, 2010 at 08:32:59 from 75.169.140.21

Sorry to hear that Walter- that stinks.

Salomon.

From crockett on Fri, Jan 29, 2010 at 11:22:38 from 216.49.181.254

Nice, I was worried for you.

One week to go. I had another 100-mile race dream last night that was pretty crazy. During each leg we had to collect a word somewhere and put the word on a chart at the next aid station. I guess to finish the race we had to have all the words and compose the right sentence. I was getting frustrated with this. Sounds like a silly "Survivor" challenge.

From Jon on Fri, Jan 29, 2010 at 20:58:10 from 75.169.152.136

Sounds like Barkley ultramarathon...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.500.000.000.003.005.50

PM- 2.5 run, 3 xt.

It's days like today that actually make me enjoy my commute.  I have been able to leave behind the smog and constant fog of Logan to enjoy blue skies and sun at work. 

XT Wings 2 Miles: 2.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.001.000.000.008.0010.00

AM- I'm getting frustrated that my hips aren't getting better.  I ran 1 MP mile today, then one normal mile, plus 8 miles cross training.  

Cody pointed out that Karl Meltzer did his race favorites for Rocky Raccoon 100 next week- looks like I'm on it.  I don't think I'll be able to live up to it with my hip, though.  I expect my first 100 will truly be an exercise in enduring pain. 

I'll do a few more cross train miles next week but no running to try to give my hips one last rest. 

Pace 2 Miles: 2.00
Weight: 0.00
Comments
From crockett on Sat, Jan 30, 2010 at 17:53:42 from 70.56.101.161

Good plan, I was going to suggest total taper, no running. One thing I forgot to ask. A few years ago when I started to have hip problems, I discovered that having my wallet in my back pocket was stupid. Things greatly improved once I stopped sitting on a wallet.

From Jon on Sat, Jan 30, 2010 at 18:12:57 from 75.169.143.180

I don't keep my wallet in my pocket at work, for that reason. Plus it wears out the pants. So that isn't a cause.

In your opinion, how much cross training (i.e. non-painful biking) should I do this week?

From crockett on Sat, Jan 30, 2010 at 18:34:07 from 70.56.101.161

How much cross-training? Minimal, just to stay loose and keep the stupid taper pains away.

From Adam RW on Sat, Jan 30, 2010 at 22:12:28 from 24.10.132.131

Jon, I may have missed this, but did you get an x-ray? Just curious what your diagnosis was?

From Jon on Sat, Jan 30, 2010 at 22:22:36 from 75.169.143.180

Yes. And the diagnosis was that the hip joint socket (i.e. bone and cartilage) was fine. That meant the issue was outside the socket and that my continued running would not cause permanent damage. Hopefully. They think it is simply overuse/strained muscle and ligament insertion points, combined with weak hip abductor/adductor muscles.

From Paul on Sat, Jan 30, 2010 at 22:42:03 from 174.27.212.60

You're getting all sorts of ink lately. Congrats on #513 marathon performance this year!

http://www.presmustache.com/2010/01/1-meb-keflezighi-m34-20915-nyc.html

From Adam RW on Sat, Jan 30, 2010 at 22:45:22 from 24.10.132.131

Jon, I guess that is as good as you can hope for.

Paul, How do you find these things?

From Jon on Sat, Jan 30, 2010 at 23:33:46 from 75.169.143.180

Wow, that's pretty cool, Paul. Not as cool as being number 92, though. 92!!!

From Adam RW on Sat, Jan 30, 2010 at 23:41:56 from 24.10.132.131

Jon, FYI. My comment above was about the diagnosis not the placing. You can hope for much higher than #513... But making that list at all is prestigious enough.

From Samantha Dean-Howard on Mon, Feb 01, 2010 at 05:07:36 from 78.32.130.9

Hey I hear your pain, I have tried loads for hip pain,and have managed to keep it at bay, I dont know were your hip pain is, but I can tell you what I did....

. xtrain on an elliptical as the movement is smaller than running but similar better than cycling for sure!

. swimming is great for injury recovery doing crawl is great dont do breast stroke bad for hips!

. Stretches, for the hips, also do the groin stretches and quads as well as hamstring, itb, and piriformis !

lower back stretches too, as a tight lower back can cause problems with your hips!

. I also do trigger point, now for the piriformis, sit on a tennis ball in the cheek of the bum Now IT HURTS really hurts but it works for sure, this is the one thing I do when my hips hurt. and trigger point on the hamstrings and the quads!

. Sports massage, my physio mainly just does massage no machines or silly things, hands on massage, she manipulates the piriformis, and massages the greater trochanter area which is usually sore when my hips are sore too!

I hope this is of some help and happy recovery :-)

From Nic on Mon, Feb 01, 2010 at 20:40:26 from 72.253.160.40

Jon,

Did you see the article in runners world on hip injuries? It's in the February issue. It has some good info.

From Jon on Mon, Feb 01, 2010 at 22:02:32 from 75.169.140.96

I don't get runners world- I'll see what they said online.

From Superfly on Tue, Feb 02, 2010 at 11:22:10 from 208.117.127.110

I'm crossing my fingers and toes for ya Jon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.505.50

AM- 5.5 miles cross train, just to keep the legs moving a bit.  I'm definitely trying to err on the side of "healthy and less fit" for this race- hopefully my hips hold up.  Flying out Fri morning with Cody, Paul, and Davy for the race- I've been looking forward to this race for 18 months.  I wasn't planning on having a hip injury and not being able to run for 6 weeks before, but that's life.  Looks like there will be more than 350 runners in the 100, plus 300 more in the 50.  Huge!  Should be fun.  Next post will by my race report.

Weight: 0.00
Comments
From marci on Wed, Feb 03, 2010 at 21:35:49 from 75.169.139.93

Good luck babe! I hope you do amazing. Make sure Cody and Paul call me with updates.

From Andy on Wed, Feb 03, 2010 at 22:12:08 from 198.60.114.178

Good luck!

From Vis on Wed, Feb 03, 2010 at 22:21:15 from 208.88.8.22

You'll be awesome. Enjoy yourself out in the woods.

From Steve Piccolo on Wed, Feb 03, 2010 at 23:24:36 from 66.60.123.141

Best wishes on your race. I hope your hips will hold up well for you.

From Nevels on Thu, Feb 04, 2010 at 10:36:47 from 75.143.93.243

Good luck, Jon; burn the course up, and, above all, have fun out there...

From jtshad on Thu, Feb 04, 2010 at 11:02:57 from 204.134.132.225

Good luck, have fun and enjoy the hopefully warmer weather. Travel safely and just enjoy the experience of your first 100 miler!

From Paul on Thu, Feb 04, 2010 at 14:44:08 from 65.103.252.214

Good luck! I hope those buffoons crewing for you don't let you down!

From Superfly on Thu, Feb 04, 2010 at 15:02:18 from 208.117.127.110

LETS GO JON..... LETS GO JON... Hopefully you'll be able to here us chanting from STG on race day. Good luck man.

From redrooster on Thu, Feb 04, 2010 at 20:51:14 from 67.40.119.216

go get em. with that support crew you are going to do awesome. will be thinking of you.

From Adam RW on Thu, Feb 04, 2010 at 23:14:04 from 24.10.132.131

Have a safe flight you four.

Jon, Just enjoy yourself and have fun with it. I look forward to reading the report. Will you have updates being posted anywhere (twitter, blog, etc...).

From Holt on Fri, Feb 05, 2010 at 09:58:16 from 204.113.55.41

ENJOY Jon, Enjoy!

From c h a d on Fri, Feb 05, 2010 at 12:40:40 from 166.70.238.194

Best of luck, Jon -- have an awesome race.

From RivertonPaul on Fri, Feb 05, 2010 at 13:41:47 from 67.42.27.114

Good luck.

From Aaron Kennard on Sun, Feb 07, 2010 at 03:11:51 from 71.231.104.88

Jon - congrats on finishing your 1st 100 in under 20 hours! I just saw the results updated online at http://edsresults.com/2010_rocky_raccoon_live_results/index.php?search_type=race_results&event=100M&gender=&division=&results_per_page=100

I look forward to hearing how it went.

From Adam RW on Sun, Feb 07, 2010 at 11:35:30 from 24.10.132.131

Aaron, Thanks for posting.

Jon, WOW!!!!

From Nevels on Mon, Feb 08, 2010 at 00:41:37 from 65.81.141.216

congrats on a solid race, jon, and welcome to the 100-mile club... (generally reserved for us somewhat strange ultra guys...)

Race: Rocky Raccoon 100 (100 Miles) 19:37:54, Place overall: 28, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
100.000.000.000.000.00100.00

Rocky Raccoon 100.  Sorry on making everyone wait so long for this report.

I first planned on this race about 18 months ago.  I am going to run the Bear 100 this year, and decided starting with an "easier" 100 would be wise.  Paul and Cody volunteered to crew/pace me, so we made reservations last August.  I did 2 50-milers in preparation and my training was going great… right up until I injured my hips just before Christmas. As a result, in the last 6 weeks before the race, I averaged around 10 miles running per week, but did a ton of cross training and hip exercises.  Even one week before the race, I couldn't run more than a few miles due to hip pain, but was still going to race.  Davy decided to join us last minute, and we enjoyed his company. 

The course is 5, 20-mile loops around Lake Raven in the gorgeous, pine-forested Huntsville State Park in Texas, with 5 aid stations per loop.  It is 100% dirt, mostly singletrack, and "relatively" flat, though small rolling hills are everywhere.  It isn't rocky, but there are innumerable tree roots that present the main tripping hazard.  There was lots of rain the week of the race which resulted in a few muddy spots, but nothing that really slowed me down.  If anything, it added a little excitement and enjoyment.  Race day weather was absolutely perfect, with a high of 60 deg and low of 40 deg.  Sunny, minimal wind.  Perfect, especially compared to Cache Valley winter. 

My primary goal was simply to finish the race and to learn as much about 100 mile races as possible.  Goal 2 was to break 20 hours.  Prior to the injury, I had aspirations of 17-18 hours, but that seemed doubtful given my injury and lack of recent training.  Being a nerd, I made split projections for each aid station, with a "fast" pace, a "medium" pace, and an "oh-crap-slow" pace.  Above all, I knew I wanted to start slow-- there was no such thing as too slow of a start.  I was hoping for a 3:00-3:15 first lap, then slowing down about 15 min each lap thereafter.  I ended up very close to the “oh-crap-slow” pace for the first 3 laps.  I surprisingly slept rather well the night before, and was more excited than nervous.  At the start, I met a few famous ultrarunners, including Jamie Donaldson and the Coury brothers, then was ready to go. 

We finally started, and I had to force myself a number of times to slow down, but still felt like I was going too fast.  I had hoped to run the first lap with Davy, but he took off fast and I quickly lost him in the dark.  My time at the first aid station was within one minute of the desired split, though, so that was good.  Cody and Paul were waiting to exchange my water bottle- they did a good job of preparing before each station so that I could minimize stopped time.  In fact, other than bathroom breaks, I only sat down 3 times (change shoes and put on pants) and often spent less than 1 minute at each station.  I usually exchanged my empty water bottle and gel flask for full ones and was off.  Paul and Cody were great and really helped, and my fueling system of only EFS gu, Gatorade/Heed, and S-caps worked fine. 

**Warning- some of the following is PG rated—you have been warned, so proceed at your own risk**

The first few laps were really a blur.  I enjoyed talking to so many wonderful, friendly people—I think I talked to people from at least 20 states (though not one from Texas, interestingly enough).  I got to know some of them fairly well, and would play leap frog with a few of them literally dozens of times over the next 20 hours.  The first loop went fast; the second loop was a bit slower as I battled a bit of an upset stomach, though I managed to never puke.  It was on this loop that I fell for the only time, though had a nice landing in some soft sand.  Unfortunately, I really struggled with intestinal issues from miles 15 till 65, stopping 25 times to go number 2.  Not an exaggeration, 25 times.  Absolutely ridiculous- I was frustrated after 10, then just accepted it.  It is safe to say this added at least 60 minutes and up to 90+ minutes to my time, something I will definitely resolve in the future.  Lap 1 was 3:11, lap 2 was 3:32.  Other than quad pain the whole race, I felt relatively good.  Davy ran great, too, such that he was ahead of me all the way through mile 30, and stayed close the whole race such that we kept seeing each other at various locations on the course. 

Lap 3 was a definite highpoint.  A fair portion of the race often has two way traffic, which was a bit annoying at times, particularly at night when some runners would blind you with their lights.  However, there is a 6 mile leg in the middle of the loop that is one way and was my absolute favorite part of the course.  It was very isolated and just plain fun, with great singletrack and some decent hills.  It was on this loop that I passed the 50 mile mark, officially making this the longest run of my life—and I was only half way!  I felt great during this portion of the course and flew along the trails.  I had no doubt by this point that, barring any disasters, I would finish the race.  I could tell my shoe cushion was less responsive and resulting in some Achilles and arch pain, so I switched shoes at mile 55 (to an identical pair).  The two pair of Pearl Izumi Pace shoes I wore the whole time worked perfect, combined with only one pair of Drymax Maximum Protection socks.  No blisters or hot spots at all, other than one on top of a middle toe that I didn't even know was there until afterwards.  I will never run an ultra in anything but Drymax again- and no, I'm not getting paid to say that.  Lap 3 was 3:54.

I had really been counting down to mile 60, since that is where pacers can start.  Paul paced me for lap 4 and did a great job.  I enjoyed his company and his presence helped motivate me, and I assigned him the duty of saying “Good job” to other runners, saving me a bit of energy.  By this point the field was well spread out, but I found extra motivation in the few nearby runners as we leapfrogged each other.  It was fun to experience nightfall with Paul, though having to run under headlamps distinctly slowed the pace.  My quad pain had increased such that I could no longer run any down hills after mile 75, though flats and up hills were still ok.  If anything, I was surprised my quads had lasted so far given my lack of running/pounding in recent weeks to keep my legs strong.  Paul handed me off to Cody after a 4:18 loop.   

After throwing on some more warm clothes, Cody and I started the final loop.  The going was slow and tenuous, but he did his best to be a good sport and humor all my whining and just keep me moving along.  I was still enjoying the run, though, and was excited to finish soon.  At one point, a distant group of coyotes serenaded us with some strange songs, and the frogs in the lake were also noisy at times.  The pace continued to slow through mile 97, at which point my legs could no longer run.  It was just physically impossible.  We death slogged the rest of the way, though our fuzzy math told us that sub-20 seemed likely.  We finally reached the final 100 yard finishing stretch, and I eagerly started my sprint to the finish (actually more of an awkward shuffle).  That lasted about 20 yards before my legs informed me that I had started my kick too soon, and they couldn't keep up.  We walked again, then I was finally able to shuffle the final 30 yards across the finish line with a 4:49 lap. 

My final time was 19:37:54, placing me 28th out of 344 starters.  It felt so good to finish, and Joe Prusaitis, the RD, soon arrived to give me my sub-24 hour finisher buckle.  I was herded into the warm finishers’ tent where I enjoyed the company of a few other guys while Cody and Paul got me clothes and food.  I wanted to stay till Davy finished, but my body began shutting down and I got incredibly cold and kept shivering.  I decided to head back to the hotel for a nice shower, and was excited to see Davy arrive shortly thereafter.  He ran an amazing race!  Paul and Cody were nice enough to get us Wendy's burgers at 4 am, and we finally turned off the light at 4:45 am, exactly 24 hours (to the minute) from when my alarm went off the day before.  Then a short, restless sleep and a plane ride home to the family. 

Words really can't explain what it feels like to finish the 100- great feeling.  And words also can't describe my appreciation for all the people who helped along the way- the RD, all the amazing aid station volunteers, the many participants who provided so much advice and encouragement, Davy for his advice, and especially Cody and Paul for all their help.  And a special thanks goes to my wife for allowing me to leave her for a weekend to run some crazy race.  Thanks, everyone.  Thank you. 

Overall, I am very happy with the race.  I finished, which is what I set out to do.  It would always be nice to run faster, but that is for future races.  Between my hip injury, reduced training, and especially my intestinal issues, I should be able to improve my time by several hours next time.  Other than general muscle soreness, I don't think I'll have any long term problems from this race, and I'm very excited that my hips held up [better than my quads].  All my gear worked perfectly.  I was able to meet so many nice people and spend a day in a beautiful location with great weather doing one of the things I love best.  What more could a guy want? 

There are a few photos on my family blog.

Next up:  More trail races, including the Bear 100 in September.  Possibly run either Bighorn 100 in June or Grand Mesa 100 in July, as well.  Lots of trail running this summer. 

Lessons learned for the future:

There is no such thing as too much toilet paper (nuff said!)

Gu and gatorade/HEED fueling works fine for me (with a few bananas and coke thrown in)

Having a prepared crew really minimizes downtime at aid stations- simple bottle/flask exchanges are best

Pacers rock

Drymax socks also rock

Pace Miles: 44.50Pace 2 Miles: 55.50
Weight: 0.00
Comments
From Paul on Mon, Feb 08, 2010 at 13:30:10 from 65.103.252.214

Nice job. Love the report.

From jun on Mon, Feb 08, 2010 at 13:33:36 from 66.239.250.209

Great job on your first 100 mile finish. I'm curious to hear the details.

From Steve on Mon, Feb 08, 2010 at 14:30:09 from 72.165.228.4

Dang! Nice run!

From Dale on Mon, Feb 08, 2010 at 14:49:36 from 69.10.215.11

Congrats on your first 100 mile race. You're nuts, but in a good way. Way under 20 hours too....crazy fast for that distance on foot. Hurry up with that race report!

From jtshad on Mon, Feb 08, 2010 at 14:57:04 from 204.134.132.225

Great time, can't wait for the report.

From Twinkies on Mon, Feb 08, 2010 at 20:51:39 from 72.37.244.84

Sub 20 for your first 100 miler. Very impressive.

From Superfly on Mon, Feb 08, 2010 at 22:50:07 from 208.117.127.110

U R KILLING US! I need that report on my desk first thing in the morning or else:)

From Bryce on Mon, Feb 08, 2010 at 23:12:42 from 174.52.190.220

Congrats Jon, Nice run!

From David Nelson on Mon, Feb 08, 2010 at 23:13:33 from 24.22.231.57

Actually, I don't blame you if that's all you remember. It was 100 miles.

(Really: Good to hear the hips didn't stop you, can't wait to read all about it.)

From redrooster on Mon, Feb 08, 2010 at 23:18:23 from 67.40.119.216

geez that is some novel you are working on. it better be as good as I am expecting. I am sure it will be. great job.

From crockett on Tue, Feb 09, 2010 at 00:38:14 from 71.36.68.210

My RR100 report is at: http://www.crockettclan.org/blog/?p=169

But if Jon doesn't get his novel up, I'll post the juicy details, fiction and non-fiction.

From Jon on Tue, Feb 09, 2010 at 08:36:59 from 75.169.152.237

Report is almost done, I'm going to add picture and post it right after work today. Should be up at 5:30-6:00 pm.

From Holt on Tue, Feb 09, 2010 at 09:37:40 from 204.113.55.41

Glad you were able to finish and I'm sure it was one WONDERFUL experience!

From SlowJoe on Tue, Feb 09, 2010 at 20:02:01 from 71.21.119.111

Insane. Nice going, Jon. Really amazing what the human body can endure.

From jun on Tue, Feb 09, 2010 at 20:04:49 from 97.126.237.192

Great race report. Just loved it. Congrats again on a fantastic finish. Not sure if you knew this but Karl Meltzer had you picked to finish top 5. I don't think he knew about your hip injury. Take out the variables that really impacted your race (intestinal being #1) and I think he would have nailed it right no the nose.

From redrooster on Tue, Feb 09, 2010 at 20:30:33 from 67.40.119.216

Jon, great job and way to PR with an amazing 25 star race!! Even Paul is going to be jealous of that!!! OK, let's work on fixing that hip and maybe losing one or two stars for the next one...

From Vis on Tue, Feb 09, 2010 at 20:41:21 from 208.88.8.22

Very cool accomplishment. I'm really jealous of the belt buckle.

From Nic on Tue, Feb 09, 2010 at 21:17:20 from 72.253.160.40

Great race. I bet the feeling of finishing a 100 miler is amazing. Too bad about the hip injuries before the race and the bathroom breaks during. You should celebrate and come to Kauai and I'll take you on a amazing run on the Kalalau trail.

From marci on Tue, Feb 09, 2010 at 21:41:01 from 75.169.145.105

Way to go babe! you would be happy to know that i actually read your entire race report and i think your nuts. :) But i am proud of you. Next time you better take me with ya though.

From Predog on Tue, Feb 09, 2010 at 22:41:16 from 174.27.206.250

Wow. I am at a loss for words. Reading your report *almost* makes me want to run one of those...someday...in the very far distant future. What an accomplishment though! You're an inspiration to all of us. Keep up the good work. I'm almost in shape enough to keep up with you guys on a long run again.

From Superfly on Tue, Feb 09, 2010 at 22:57:02 from 208.117.127.110

Good job again Jon. I love the report. 25 potty stops. Thats a PR in it's self. Enjoy your high for a while. Your one of the only people on here that will ever get to live through an event like that. I'll bet it was just amazing to cross that line. I'm proud of ya man. Keep it up... if you do one of those others this summer maybe I'll have to come join the Jon Pace Crew.

From crockett on Tue, Feb 09, 2010 at 23:19:34 from 71.36.68.210

Your potty split times were impressive. Way to go. Now, you have to wear that belt buckle to work! Thanks for your inspiration. I know I could not have run that fast without you, Cody, and Paul there to cheer me on.

From Fritz on Tue, Feb 09, 2010 at 23:42:23 from 97.117.55.158

Great job Jon! It's amazing that your hip held up for 100 MILES! You can only get faster.

From Holt on Wed, Feb 10, 2010 at 10:23:29 from 204.113.55.41

Fun? stuff!

Way to go Jon - such an amazing accomplishment.

From Nevels on Wed, Feb 10, 2010 at 11:02:26 from 131.204.15.93

Solid run, and great report. Here's to looking forward to the next one...

From RivertonPaul on Wed, Feb 10, 2010 at 11:09:24 from 67.42.27.114

Glad your body held up. Thanks for the report.

From JimF on Wed, Feb 10, 2010 at 11:19:53 from 67.162.67.145

Awesome achievement and great report! Hope you are enjoying the recovery! You deserve it.

From Dave S on Wed, Feb 10, 2010 at 11:23:49 from 4.254.224.97

Huge accomplishment! Amazing to finish at all let alone that fast after your setbacks. Glad the hips held up. I'd like to see how you do on one where your training goes well.

From JD on Wed, Feb 10, 2010 at 11:25:50 from 70.96.78.157

Congratulations on accomplishing your goals! Great 100 miler. Love the report.

From Paul on Wed, Feb 10, 2010 at 12:00:37 from 174.23.180.177

Well, your report is nothing new to me (since I was there), but I'll comment anyway. First off, I never doubted you would finish, especially when you reached Mile 80 with no outward indicators of self-doubt. But frankly I'm amazed you did as well as you did without running much at all in the last month or so. It's a good testament to you ability and potential. It takes ALL of the stars to align in order to pop off a GREAT race. You had a few stars align, being a fast course and great weather, but you were missing experience, fitness (due to injury), and agreeable bowels. Once you get everything lined up, particularly fitness/heath and your intestinal issues, then you will really turn some heads. Great job on Saturday.

From Cal on Wed, Feb 10, 2010 at 12:27:31 from 66.133.117.3

Congratulations Jon! Cool report. Sounds like it was a great experience.

From Aaron Kennard on Wed, Feb 10, 2010 at 12:29:31 from 174.51.250.151

Inspiring report Jon, I enjoyed envisioning the death march 3 miles to the finish where the legs just could not possibly run. Its amazing that you could barely run without hip pain a week earlier and then with 1 more week of rest you were able to finish a 100 mile run. Its incredible how the body heals. Congrats on an awesome experience!

From Dustin on Wed, Feb 10, 2010 at 14:09:26 from 204.113.48.77

Way to go Jon, what an awesome experience and how nice to have Paul and Cody there to help. Great job.

From Logan Fielding on Wed, Feb 10, 2010 at 21:45:41 from 74.211.7.180

You are my hero! Clyde and I are excited for this weekend.

From Adam RW on Wed, Feb 10, 2010 at 23:34:04 from 155.101.152.103

Jon, It was worth the wait. Great race. I'm very impressed by the courage and strength you showed. I'd say I am surprised at what you accomplished despite what you've dealt with the last few weeks but I'm not. You are "da man" and deserve the success for all your hard work. I look forward to your next 100 mi race report. (p.s. Be careful next time you see my wife as I'm sure she is out to get you because you have definitely made this sound like something I need to try some day...)

From Jon on Wed, Feb 10, 2010 at 23:55:28 from 75.169.150.31

Thanks for the kind words, everyone.

Jun- I knew about Karl's pick, and told him I was injured and just wanted to finish.

Rooster- 25 star race- doesn't get better than that!

Nic- I'd love to run the Kalalau trail with you sometime!

Marci- you've known I was nuts for a long time!

Joe- do Logan Peak Run this summer first- great first ultra.

Clyde- I'm already planning on more. You can crew anytime.

Davy- I think you would have run faster without us to distract you! Nice job!

Paul- yeah, the stars definitely didn't align, but I still got my primary goals. I can worry about improving next time. I do feel lucky I was able to finish with my minimal recent running, that's for sure. My legs held up better than expected. Good pacers sure helped!

Adam- I'll watch out for your wife! And like Joe, come try Logan Peak Run this year!

From c h a d on Mon, Feb 15, 2010 at 18:22:53 from 166.70.238.194

What an awesome run, Jon. You have got to be so proud of your accomplishment. I know everyone else is. Sub 20 hours is amazing . . . but I think the best is yet to come.

From todd kelly on Tue, Feb 16, 2010 at 02:43:03 from 174.145.63.51

Awesome Jon, that is so cool. You had a great race and time congrats.

From funnerrunner on Sun, Feb 21, 2010 at 00:43:18 from 74.45.79.223

Enjoyed your story Jon! Great job!

From baldnspicy on Tue, Feb 23, 2010 at 01:25:31 from 72.95.177.56

You're an inspiration to us all! Incredible! Loved reading the very detailed report. Almost made me want to do a 100 miler...almost. :-)

From todd kelly on Sat, Mar 27, 2010 at 19:17:20 from 75.230.23.12

Hey sorry i did not make it to the island to see you kick butt. I needed to run 18 miles today and knew that If I went out there I would have not done it because I would have been helping at the aid stop most the day. So what did you think of the trails and the back side of the island. Its a awesome run for sure isnt it?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Recovery is going about as well as could be expected.  A massage Monday night helped a ton.  I have some distinct pain still in my right arch, calf, and knee, plus a bit of residual soreness in my quads, hips, and shoulders/neck.  But not too bad.  I'm taking this whole week off, then may do some cross training next week and start running again the week after.  Coming back easy.

Splits were posted today for all runners.  It's interesting to me to see how many seemingly-strong runners that I spent some time with ended up DNF'ing.  Just shows you how fickle these races are.  And it's snowing right now in Texas- we sure got lucky with the weather.

The splits show I was in 34th place after lap 1, then 37th after lap 2, 34th, 30th, and 28th at the finish.  But, almost all of my place improvement is due to people ahead of me DNF-ing rather than me passing people.

I am debating if I want to do another 100 before the Bear in Sept.  Primarily, I am deciding between the Grand Mesa 50 or 100 on July 24.  For all you experienced ultrarunners out there, is 2 months enough time to COMPLETELY recover from a 100, or should I be safe and run the 50? 

Weight: 0.00
Comments
From Jim Kern on Fri, Feb 12, 2010 at 01:19:07 from 97.117.52.32

Don't ask Davy.

From Steve on Mon, Feb 15, 2010 at 11:51:13 from 12.190.81.163

Are you doing any races down the Salt lake way this year, you know-some short ones like us mortals do?

From Jon on Mon, Feb 15, 2010 at 19:46:58 from 75.169.157.242

Steve- not planning on it. My shortest race is Logan Peak (28 miles). Maybe I'll do one somewhere in SLC, but it's not on the schedule right now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Due to my not liking the requirement to have a FRB login to comment, I have made an alternate running blog for myself.  The new one won't be a daily training log, like this one, but more an overall picture with occasional thoughts and posts.  Anyone who knows me should be able to recognize where the new name came from.

Weight: 0.00
Comments
From redrooster on Sat, Feb 13, 2010 at 15:50:00 from 67.40.119.216

you look kind of like the running leprechaun in those rockin green shorts and matching green socks in your new picture. or someone from the land of Oz.

From jtshad on Sun, Feb 14, 2010 at 10:21:26 from 69.20.183.178

Glad the recovery is coming along.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Inspired by Sean and Matt, and buoyed by his ultra-competitive spirit (and my almost-as-competitive spirit), Cody threw down the gauntlet yesterday and challenged me to a duel- a running duel.  He then mocked my injury, my haircut, my running style, and even my car.  And so I say... Bring it!  You're going down, Cody.

For the record, Cody and I will race head to head in 4 races:  Buffalo Run 50k, Pocatello 50 mile, Logan Peak Run, and El Vaquero Loco 50k.  Whoever has the fastest combined time for all the races wins.  Nice and easy.  Except for Cody, who's about to get his intestines handed to him on a platter.  Not only will I win this competition, but I will also win the accompanying trash talking.  Starting today.

Here's my insult for today- I'm so confident that I'm going to win, that I'm not even going to start running for a few more days.  Better use it to your advantage, Cody. 

Weight: 0.00
Comments
From marci on Mon, Feb 15, 2010 at 20:21:30 from 75.169.157.242

i have a bad feeling about this...it could get ugly.

From jun on Mon, Feb 15, 2010 at 20:30:30 from 97.126.237.192

Bwahahaha. I'm so excited to follow this. Just a suggestion, to make it more insulting, you should track it on your profile on the left.

From Ashbaker on Mon, Feb 15, 2010 at 21:25:16 from 174.52.96.106

Uh oh, Cody must be feeling in the zone.

You know.. Sasha didn't ever think I could get him in a marathon either! LOL!

From Ashbaker on Mon, Feb 15, 2010 at 21:26:03 from 174.52.96.106

This should be fun to watch.

From Cody on Mon, Feb 15, 2010 at 22:19:42 from 67.161.250.22

Oh crap, its official.

I am feeling it all right. That is why I was dry heaving today. Must be nervous already or something, right...

From Cody on Mon, Feb 15, 2010 at 22:26:40 from 67.161.250.22

So, what should the winner get? Or what should the loser have to do? I mean, what should we have Jon do when he loses?

From Jon on Mon, Feb 15, 2010 at 23:00:36 from 75.169.157.242

We have a few weeks to decide your punishment for losing, Cody.

From David Nelson on Mon, Feb 15, 2010 at 23:07:36 from 24.22.231.57

I hung out with these guys at Orcas last weekend. Matt won. Sean's prize was he had to wear a little girl's pink vest the rest of the night (though everyone agreed he really liked it, so Matt kind of lost).

Maybe Cody will be wearing little green shorts in public should things not go his way? (And I don't mean in public running, I mean like hanging around Summerfest.)

From redrooster on Mon, Feb 15, 2010 at 23:46:24 from 67.40.119.216

not a bad idea about the shorts...maybe the loser should also have to wear those really nice fluorescent green gaiters Jon has too. I wonder if those things glow in the dark to light up the trail? did they attract bears and coyotes? where in the world did you find those things?

From Ashbaker on Tue, Feb 16, 2010 at 00:38:02 from 174.52.96.106

Yeah, I have a pair like that, never seen the light of day though.. They would be just perfect!

From Paul on Tue, Feb 16, 2010 at 09:37:27 from 174.23.180.177

The loser has to build me a new deck.

From crockett on Tue, Feb 16, 2010 at 10:36:27 from 216.49.181.254

The loser has to pace me at Wasatch for 60 miles and endure my singing without the use of earplugs.

From Adam RW on Tue, Feb 16, 2010 at 11:03:39 from 155.101.152.103

Thank you for the entertainment guys.

From Jon on Tue, Feb 16, 2010 at 11:22:29 from 138.64.8.52

Davy, we said punishment, not torture!

From Superfly on Tue, Feb 16, 2010 at 20:16:28 from 208.117.127.110

Good stuff guys. Looking forward to the first race.

From Predog on Thu, Feb 18, 2010 at 21:53:19 from 174.27.133.30

Now, with proper marketing techniques we could make you both a pretty nice paycheck out of this. Team Jon! (14,000 teenage girls and their mothers scream their collective heart out) Team Cody! (another 14,000 women swoon as Cody runs by in short shorts and an FRB singlet) New cologne brands, with varieties like "Cody's Man-Sweat." "Jon's Post 100 Miler Shoes" and "GreenShorts." You could even make a full length blockbuster depicting the saga. Just give me a 1% cut for the idea. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.007.00

PM- 7.  Foot still hurts, everything else felt fine though sluggish.

Weight: 0.00
Comments
From Twinkies on Fri, Feb 19, 2010 at 00:20:12 from 67.166.116.191

Good to see you back on your feet again. I like that challenge that you posted earlier in the week. I will be at some of those races and it will be fun to watch.

From jtshad on Fri, Feb 19, 2010 at 10:58:02 from 204.134.132.225

Great to see you are recovering!

From Nevels on Fri, Feb 19, 2010 at 17:40:34 from 131.204.15.93

got to love those 100 recovery times...

good to see you're back out there...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0013.0013.00

13

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

I've really enjoyed the Olympics and have watched as much as I can.  Not a fan of figure skating, skim through some bobsled, luge, and curling, but I really enjoy snowboarding halfpipe, snowboard cross, downhill skiing, and short track skating.  However, my favorite has been the cross country skiing and biathlon, probably cause it is so similar to running (although my wife thinks I'm nuts for watching every minute of these long events).  Yesterday's Men's 30k was the best yet- a relative-nobody Swede, Johan Olsson, broke away from the lead pack at the 15k mark, and 2 of his teammates in the pack kept intentionally slowing everyone down.  Awesome.  He built as much as a 25 second lead before finally being passed at the end (by his teammate).  But he held on for Bronze medal.  It was such a gutsy, awesome move, and I was really rooting for him and was happy to see he medaled.

What about for everyone else- what are your favorite winter Olympic sports, and have you seen any inspirational performances? 

Weight: 0.00
Comments
From jun on Mon, Feb 22, 2010 at 10:42:22 from 66.239.250.209

I really like ski and snowboard cross racing, even though I didn't particularly like the track this year. Bobsled,luge, skeleton, superpipe, cross country skiing, biathlon. I like most everything.

The most inspirational for me was watching the Canadian freestyle skier win the first gold for his home country. Having his older brother with MS? (I can't remember) in the stands and that whole olympic story was just amazing to me. So cool.

From marci on Mon, Feb 22, 2010 at 21:22:37 from 75.169.149.87

i like the half-pipe best.

I think everyone should know how obsessed you are with the Olympics...he records EVERY second of it and watches it ALL evening until late. I am thinking he likes it more than football.

From allie on Mon, Feb 22, 2010 at 21:49:12 from 98.202.24.36

the ski and snowboard cross races are my favorite.

the short track speed skating is also very entertaining. there is some serious strategy to those races...so unpredictable. the winner can squeeze around everyone on the last lap.

i personally enjoy watching the figure skating, but i do NOT enjoy the ice dancing.

From Steve Piccolo on Mon, Feb 22, 2010 at 23:23:54 from 174.27.162.205

By far my favorite is the long track speed skating. But I think of myself more as a track runner than a road/trail runner, so maybe that's why.

From Bryce on Wed, Feb 24, 2010 at 00:09:01 from 174.52.190.220

Men's s Nordic Combined. 1st ever medal in that event for the U.S.(silver) Inches out of gold. It was awsome to watch him almost pull it off. Chased a guy down on the last lap, pulled ahead, opened a good gap with the field chasing hard through the last 1/2 mile. French guy got him right at the line.

From crockett on Sat, Feb 27, 2010 at 10:57:23 from 208.53.57.47

I'm with you, the cross-country skiing really got my attention this Olympics. Never before have I watched them so much since I was just a new runner four years ago. But this year, when I watch them power up the hills I can feel my legs twitch, wanting to run up the hills.

From todd kelly on Sat, Feb 27, 2010 at 11:14:05 from 75.230.29.159

Jon the Cross Country Skiing has been fun to watch. I really enjoy watching the Biathlon since I love to shoot. To go what they go through skiing and have to stop and shoot steady is amazing. Ya I am with you enjoyed this Olympics.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

AM- 5

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.004.006.00

AM- 4 cross training, plus my first 2 miles running since RR.  I plan to increase mileage 1-2 miles per day as my foot allows.  Hopefully I'm back on track now, so that I can actually stand a chance to compete with Cody next month.

NB 769 2 Miles: 2.00
Weight: 0.00
Comments
From Adam RW on Wed, Feb 24, 2010 at 09:13:51 from 155.101.152.103

Foot? Did I miss something? I thought you also were having hip issues. Is this new from the 100 or a relapse from something before? Also what are you wearing on your ankles in the picture? It looks like there is a shoe covering to me.

From Jon on Wed, Feb 24, 2010 at 19:26:23 from 75.169.146.150

Adam- yes, my foot has hurt since Rocky Raccoon, but it appears to finally be getting better such that I can run a bit this week. Don't know if my hips still hurt- I haven't run far enough yet to see if they are still problematic.

I am wearing gaiters on my shoes. And yes, they (kind of) match my shorts.

From Scott Ensign on Wed, Feb 24, 2010 at 19:39:24 from 65.100.253.126

if only I could comment anonymously.... I would love to take another swipe at those green gaiters.

From crockett on Thu, Feb 25, 2010 at 15:52:24 from 216.49.181.254

Since you and Cody are running the wimpy 50K next month, and I'm running the 100-mile at the same time, we should probably establish an over/under on what mile I'll be on when you start your little run. I'll be starting at 7 p.m. the night before. There is a chance I will see you on the course, but I hope a small chance.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.004.008.00

PM- 4 running, 4 cross-training while watching the Olympics.  

NB 769 2 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.004.009.00

PM- 5 running, 4 cross train.

Progrid Guide Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.008.0014.00

PM- I have a very busy day tomorrow, so wanted to get a little bit longer of a workout in today.  6 miles running, 8 biking (including some very hard 1 minute surges).  I felt better on the run today than any of the runs earlier this week.  I wanted 50 miles this week, so should finish just about right.  Then 65-70 miles next week, hopefully.

Pace Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

I had 90 min between getting home from some training and Marci needing to leave.  It was a glorious, sunny, 35 deg afternoon.  I decided it would be best spent doing a trail run- I drove to Dry Canyon and had a very wonderful 45 min run.  The snow has been nicely compacted by hikers and snowboarders and was very runnable without excessive sinking in.  Very enjoyable run.  There's nothing to get your heart going right away as starting a workout by running up a snow-covered mountain for 30 min.  30 min up, 15 down.  Not sure actual mileage, but it was 6 effort.  And I could tell that I haven't used my "downhill running in the snow stabilization" muscles in a while.

I may have to start doing this at least once a week- I think you could even do it very easily after dark.  Cody, Paul, Scott- anyone is welcome to join me.  Maybe next Thursday evening and/or Sat afternoon?

XT Wings Miles: 6.00
Weight: 0.00
Comments
From crockett on Sat, Feb 27, 2010 at 22:50:00 from 71.36.80.124

It was a wonderful day to run. Good to see you are getting out. Bounding down the snow is great fun.

From Scott Ensign on Sat, Feb 27, 2010 at 23:09:08 from 65.100.253.126

sounds like fun. I may join you, kind of depends on my ornery right calf, it doesn't like going uphill right now. It seems to kind of be on the edge of giving me trouble...

From Paul on Sun, Feb 28, 2010 at 15:41:13 from 174.23.180.177

Pass. Give a ring when the trails dry out.

From Adam RW on Sun, Feb 28, 2010 at 20:35:08 from 24.10.132.131

It is great to read such visually compelling run reports. Makes me feel like I'm out there with you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.003.007.50

AM- I planned on running 8 miles, but my hip started hurting for the first time in a month.  Grr.  4.5 miles running, 3 biking.

Pace Miles: 4.50
Weight: 0.00
Comments
From Adam RW on Tue, Mar 02, 2010 at 22:37:54 from 24.10.132.131

Cursed hips. I hope it goes away as quickly as last time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.006.0018.00

AM- 6 xt

PM- Ran up Dry Canyon again, further this time.  44 min up, which was far enough to get past almost all the tracks.  Once it was a slow slog through mid-shin deep soft snow, I turned around.  Fell a number of times on the way down when my leg would unexpectedly sink up to my knee in snow... which actually results in a kind of fun soft-snow landing.  20 min down, then did 4 miles on Deer Fence.  92 minutes, so we'll call it 12 miles (even though it wasn't really that far).  Roughly 2500-2700 ft climbing on the run.  My NB800 work perfectly in these snow conditions.

NB 800 Miles: 12.00
Weight: 0.00
Comments
From marci on Wed, Mar 03, 2010 at 11:10:01 from 75.169.155.14

thanks for not going to work yesterday! we should make this a tradition on my birthday every year. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.007.00

PM- 7

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.004.509.50

PM- 9.5

NB 769 2 Miles: 5.00
Weight: 0.00
Comments
From Adam RW on Fri, Mar 05, 2010 at 09:31:45 from 155.101.152.103

Is the lack of detail time related or hip related?

From Jon on Fri, Mar 05, 2010 at 10:34:02 from 138.64.8.52

Lack-of-anything-remotely-exciting related. Sorry, I'm just boring right now.

From Adam RW on Fri, Mar 05, 2010 at 10:39:49 from 155.101.152.103

Not as boring as my, no run did PT, no run did PT...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

PM- I ran Dry Canyon for the third time in 7 days, this time while enjoying Cody's company.  The new snow definitely made it slower than earlier this week, with more falling on the way down.  Still very enjoyable.  I think Cody's garmin said we officially went 6.25 miles (48 min up, 23 min down- one of the slower 5k's of my life on the way up)- but when you add on the 2000ft elevation gain plus the snow, it was 9 miles equivalent :)  I may have to stop tracking mileage and just do time.  It was nice to run with someone- first time in a month.

NB 800 Miles: 6.00
Weight: 0.00
Comments
From Scott Ensign on Sat, Mar 06, 2010 at 12:57:52 from 65.100.253.126

this sounds like a serious case of mileage padding to me. I may have to report you to the blog mileage police. You are already on probation for numerous violations of blog rules you know so this could earn you suspension. However, I could be bribed into keeping this quiet. question is: whats in it for me?

From Jon on Sat, Mar 13, 2010 at 23:13:55 from 75.169.152.81

Scott- I'll give you 100% of my winnings for being on top of the mileage board.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

PM- I was gone all morning, so missed running with anyone.  I laid down for a short nap when Marci went running at 1:30... and woke up at 5 pm!  Wow, I was tired.  Seeing as today is our anniversary and we were dropping the kids off at 6 pm, my planned 16 miles was out the window.  So I ran PW4, and will maybe pull a Davy and do a longer run Monday morning.

Progrid Guide Miles: 4.00
Weight: 0.00
Comments
From Aaron Kennard on Sat, Mar 06, 2010 at 23:52:42 from 174.51.250.151

Nice power nap! Nothing like a quick 3.5 hours to re-charge the 'ol batteries.

From jtshad on Sun, Mar 07, 2010 at 19:34:17 from 12.50.194.194

Happy anniversary to you and Marci!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

PM- Started my run intending to go 15-16 miles.  Instead, I discovered that my hips are still ultra-sensitive to running on hard surfaces.  My left hip started hurting by mile 4, caused me to turn around early, and left me slowly limping home.  I'm very, very, very frustrated right now.  It's been 10 weeks and I can't run more than 5 miles without pain, other than on dirt.  I'm afraid this  is going to vex me all season, with my primary hope that the melting snow will allow me to do most my running on trails.  11 frustrating miles. 

NB 769 2 Miles: 11.00
Weight: 0.00
Comments
From jtshad on Mon, Mar 08, 2010 at 22:19:34 from 12.183.19.199

Sorry about the pain my friend. Better to be patient and heal up fully for the long term than push it too soon (easy for me to say but hard to do I know). Hang in there.

From Cody on Mon, Mar 08, 2010 at 23:58:43 from 174.52.244.185

Poop!

From Scott Ensign on Tue, Mar 09, 2010 at 01:07:53 from 65.100.253.126

have you thought about trying some five fingers? i had all kinds of hip problems last spring until I started running in those and minimal shoes. of course I traded hip and shin splint problems for calf problems by doing so. anyway, I think the five fingers are great therapy for strengthening the IT, hip, and posterior tibial tendons.

From Paul on Tue, Mar 09, 2010 at 13:19:37 from 65.103.252.214

Sorry to hear running is frustrating right now. Stick with it, but be careful.

From Superfly on Tue, Mar 09, 2010 at 13:34:33 from 208.117.127.110

Sorry Jon. The only bad part about being a runner is the high percentage of injuries. I'm sure your doing everything possible to help heal the situation so I can't add any words of wisdom. I'll just add that I too hope you'll be able to run more on the trails up there after the snow is gone.

From crockett on Tue, Mar 09, 2010 at 16:18:22 from 216.49.181.254

I think the running gods are just telling you pavement is evil. I'm having the same challenge with my knee. More than a few miles on the pavement gets it aching. My foothill trails were almost ready to run on then we get six more inches of snow last week. I'm about ready to take a sledge hammer to the treadmills.

From Nan Kennard on Tue, Mar 09, 2010 at 20:51:47 from 174.51.250.151

Oh MAN! I'm sorry your hips are still complaining. My hip is still not 100% either, I'm just trying to do as much as I can without making it worse. Hey, at least you can do 5 miles without pain, right? Thats a start.

From Samantha Dean-Howard on Wed, Mar 10, 2010 at 05:45:14 from 78.32.130.9

Sorry Jon, I have had similar problems hips eh so sorry for you....although running somewhat on dirt etc aint all too bad at least you can run and take the positive out of it you dont have to breathe car fumes chin up

:-) super smilies over your way :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

AM- 4 xt.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.008.008.00

PM- 8 xt.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.002.006.00

AM- 4 miles running (no pain!), 2 xt.

Progrid Guide Miles: 4.00
Weight: 0.00
Comments
From steve ash on Thu, Mar 11, 2010 at 19:31:57 from 174.52.96.106

Glad to hear that finally!

From jtshad on Fri, Mar 12, 2010 at 08:21:00 from 69.20.183.178

Awesome to hear about the lack of pain!!!

From Aaron Kennard on Sat, Mar 13, 2010 at 16:30:25 from 174.51.250.151

No pain, No gain! Oh wait...no...that's not true in this case I suppose.

That's great you had no pain...I went through a minor hip pain issue in February and it was totally annoying (but wasn't as bad as yours). After a week of rest it hasn't come back, but it kind of stinks that it keeps you wondering when its going to pop up doesn't it!?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.500.000.000.000.0016.50

PM- I wanted to get as many miles as I could handle today, which meant running on trails rather than road.  I slept in a bit and didn't get out until 3:30 pm, when it was 30 deg, snowing, and 20+ mph wind.  Brr.  I drove to the Green Canyon fishing hole and hoped the canyon would be runnable and provide shelter from the storm.  Both proved true.  The road was great- fairly firm packed, with 2-4 inches of new snow on top to add a bit of a challenge (plus more coming down the whole time).  I ran all the way to the Yurt at about 10 min miles, passing 13 ladies skiing to the Yurt.  On the way down, I discovered that they had only gone 1 mile in the time I ran 5- they weren't too fast.  I felt great except for my left groin, which has been bugging me when I run uphills.  I ran down at about 7 min pace.  Finished the 9 miles of lap 1 in 1:16- not bad for a snowy trail run.  Very enjoyable- soft snow, runnable trail, good weather, lots of solitude.

I refilled my water at the car, took a Chocolate Mint Gu (very yummy), and debated whether to spare my groin by finding some flatter stuff, or venturing up Green again.  Of course, the allure of the trail and snow won out, and I ventured up again after driving to the normal parking lot.  Pace was ~10 min miles, and I kept hoping I would pass the skiers again.  I needed to turn around to get home, but decided to go ahead and run all the way to the Yurt for the second time.  I indeed caught all but 2 of the skiers before the Yurt, with most of them making some comment or another about me passing them twice.  Unfortunately, I started to fall apart on the run down, averaging 8-9 min miles as my groin was absolutely killing me, my hips started hurting, and I just ran out of juice.  I was very glad to finish just before dark.  Finished the 7.5 miles of lap 2 in 1:10. 

Total was 16.5 miles of snow running (no mileage padding today, Scott), in 2:26:03 with 2600 ft climbing.  My longest run time-wise by almost an hour since RR.  I felt good (other than my groin) until the last few miles.  I'm sure my hips and groin will complain tomorrow, though, but I'm glad to see I can do 2 hour trail runs.  I'm going to drop down to the 25k Buffalo Run, though- 50k would kill me.  Sorry, Cody- guess our series will be 1 race fewer.

XT Wings Miles: 16.50
Weight: 0.00
Comments
From jun on Sun, Mar 14, 2010 at 00:20:00 from 97.126.237.192

Great miles and a lot of elevation. Sorry you aren't back to 100% yet. Best of luck.

From Vis on Sun, Mar 14, 2010 at 00:50:53 from 208.88.8.22

Nice climbing.

From Scott Ensign on Sun, Mar 14, 2010 at 01:52:31 from 65.100.253.126

nice run Jon, good to see you get some fun quality miles in. I will join you for one of those runs once the trails dry out a bit-would still like to do Bierdneau. maybe I will try the Logan peak run in June- just for the experience and to finish, to see if I have what it takes for trail running.

From Cody on Sun, Mar 14, 2010 at 18:35:56 from 174.52.244.185

Oh, man. I feel for ya. What a bummer. Now I don't get the joy of running you into the ground for the first race. After all that trash taking too?

Glad you got in a good run even in the snow.

From jtshad on Sun, Mar 14, 2010 at 18:52:53 from 69.20.183.178

Nice run, just don't push the recovery too fast.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I posted some photos of a recent run up Dry Canyon on my other blog.  It sure looks different now than in the summer.  Plus it contains a few photos of RR100, since I realized I didn't post any.

Weight: 0.00
Comments
From todd kelly on Mon, Mar 15, 2010 at 12:24:50 from 75.230.34.182

Jon look under my post I left some info for you. Thanks Todd

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.004.006.00

PM- I wanted to run as far as I could without pain.  Umm, yup, only made it 2 miles.  And my hips hurt!  Added 4 miles on the bike.  This is lame.

Progrid Guide Miles: 2.00
Weight: 0.00
Comments
From marci on Mon, Mar 15, 2010 at 20:53:25 from 75.169.136.36

lame...however, i sort of like how I can run farther than you at the moment. :)

From jun on Tue, Mar 16, 2010 at 11:27:36 from 66.239.250.209

That really sucks. So sorry man. I hope the cross training pays off and you heal quick.

From crockett on Tue, Mar 16, 2010 at 14:32:41 from 216.49.181.254

Very strange. Both hips? Uphill? Downhill? Flats?

Front insertion point or rear (butt)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.006.0010.00

PM- 4 plus 6.

NB 769 2 Miles: 4.00
Weight: 0.00
Comments
From marci on Wed, Mar 17, 2010 at 18:10:53 from 75.169.155.7

equals 10.

Do i get a prize for getting is right?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.002.0010.00

PM- 2 miles elliptical, then 8 miles running, somewhat low pain.  I'm just trying to run as much as I can each day without making anything worse.

Progrid Guide Miles: 8.00
Weight: 0.00
Comments
From Scott Ensign on Wed, Mar 17, 2010 at 22:19:10 from 65.100.253.126

hang in there, you are a tough hombre.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

AM- I only had time for 5.5 miles this morning before work.

NB 769 2 Miles: 5.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.002.0010.00

PM- 8 running, 2 elliptical.

I was sitting on the floor today, and my big toenail got stuck in the carpet.  When I stood up, it ripped off.  Didn't hurt, cause it was black from RR100 and already dead.  Now I have 2.5 toenails on my right foot, plus 1 black toenail.  I've lost lots of toenails in my day, but never a big one like this.  Looks funky (only click on link if you're brave). 

 

NB 769 2 Miles: 8.00
Weight: 0.00
Comments
From Adam RW on Fri, Mar 19, 2010 at 22:45:46 from 24.10.132.131

I think I have to question that "normal" toe :)...

Have a good weekend, and keep those remaining nails on.

From steve ash on Sat, Mar 20, 2010 at 00:56:01 from 174.52.96.106

How does that happen? Hills? Shoes?

From Paul on Sat, Mar 20, 2010 at 18:54:08 from 174.23.180.177

Amateur.

From Predog on Sat, Mar 20, 2010 at 20:02:10 from 75.162.211.163

Nice!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.500.000.000.000.0016.50

AM- Trail run with Cody.  We ran on the Logan River trail from Stokes to just past Spring Hollow, then back to the car.  Then we ran up again- I ran to the singletrack, where I stopped for a potty break, then ran to the car, while Cody continued onwards for a bit more.  I added a mile on the road.  I decided to not run the full 15 to spare my hips/abs a few days recovery.  20 deg, a bit chilly and windy- our water bottles froze.  The trail was generally snowpacked and a bit icy, but runnable.  Good run, and my first one with Cody in a while.  13 miles in 1:50 (8:30 avg).

PM- Marci had her 10 mile long run today and wanted some company at the end, so I pushed the girls in the stroller for 3.5 miles with her.  Much warmer than this morning.

Progrid Guide TR Miles: 13.00Pace 2 Miles: 3.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

PM- 10 miles, all of it running.  I'm hoping to finally be able to phase out any cross training, and that my hips will let me run as much as I want.  Still being cautious, though.

NB 769 2 Miles: 10.00
Weight: 0.00
Comments
From Bryce on Mon, Mar 22, 2010 at 23:31:38 from 174.52.190.220

Nice! sounds like good progress.

From Nevels on Tue, Mar 23, 2010 at 16:17:20 from 131.204.15.93

any nagging aches and pains?

(funny how long little stuff can bug you after a 100...)

From Jon on Wed, Mar 24, 2010 at 00:11:09 from 75.169.144.151

Still some hip pain from December injury. Right now my big one is some strange upper quad/abdominal pain- not sure what it is. You know how it goes.

From Nevels on Wed, Mar 24, 2010 at 00:27:34 from 131.204.15.93

yep. i've still got a tad bit of pain in the knee, but it seems to be quickly dissipating, and the feeling of my femurs getting jammed up into my hips has finally gone away. can't wait till the next one...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.500.000.000.000.0013.50

AM- 5.5

PM- 3 with Marci and the girls, then 5 by myself, all around south Logan.  I ran Planet Walk for the first time in a while, even adding on the Paul Petersen Memorial Weed Wacker loop at the end. 

NB 769 2 Miles: 8.00Pace Miles: 5.50
Weight: 0.00
Comments
From Paul on Wed, Mar 24, 2010 at 12:52:17 from 204.113.19.55

This is the best time of year to do the loop, since it gets overgrown by summer. Although it can flood in the spring, but probably not this year.

From Jon on Wed, Mar 24, 2010 at 21:09:29 from 75.169.154.94

Yup, no mud or flood, and not terribly overgrown.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.500.000.000.000.0015.50

AM- 6.

PM- 9.5.  Sluggish. 

Progrid Guide Miles: 6.00Pace 2 Miles: 9.50
Weight: 0.00
Comments
From James on Thu, Mar 25, 2010 at 00:21:02 from 174.23.25.221

Man, you look like a little Leprechaun in that picture!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM- 6.

NB 769 2 Miles: 6.00
Weight: 0.00
Comments
From Twinkies on Fri, Mar 26, 2010 at 11:13:07 from 72.37.244.84

Good luck at the Buffalo Run Jon. Hopefully I will get a chance to see you.

Race: Buffalo Run 25k (16 Miles) 01:58:29, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.0016.000.000.000.0020.00

Today was the Antelope Island Buffalo Run 25k.  I was originally signed up for the 50k but changed to the 25k due to my injuries.  Since RR100 in Feb, here are my weekly running and cross-training miles.

 Week Cross train miles Run miles  Total miles
 Feb 13000
 Feb 20 200 20
 Feb 2725 23 48
 Mar 620.5 34.5 55
 Mar 1314 31.5 45.5
 Mar 2014 44 58
 Mar 2765 65

Conclusion: This week is my first week with no crosstraining miles, and my first week with more than 50 miles running since Christmas (excluding RR100 race day).  Not counting this week or RR, I ran 200 total miles this year-blah.  In other words, I'm slowly getting back into shape but have a long, long ways to go.  

With that understanding, I had low expectations going into this race.  I was hoping for 2:10-2:15 for the 25k, but had never been to the island before so didn't know how hilly it would really be.  Cody started his 50k at 8 am, then I cheered on a few of the 50 milers and the lone 100 miler, Davy.  I was very worried because my hips hurt even during the warm up, and they wouldn't get better during the race.  But the pain was manageable.

Soon it was our turn to start at 10 am.  Weather was rather nice- sunny, chilly, with a breeze from the north.  Lots of runners I knew on the start line, including Brad Mitchell, Nephi Gold, and Albert Wint.  We started off at a moderate pace with a bit of chatting, and saw Cody finishing his first loop before the half-mile mark.  Brad and Albert took off at mile 1, gradually pulled away, and were never seen again.  After a steady climb for most of the first part, I hit aid station 1 in 43 min and 6th place, with Nephi, the famous Matt Hart, and Chris Lundberg ahead. 

The trail does a very enjoyable 5.5 mile loop at this point, first descending for 2 miles, then climbing with switchbacks for 2 more before some rollers.  I passed Nephi and Matt on the down, then caught Chris on the switchbacks and was in 3rd place by aid 2 (mile 11).  I was at about 1:24 and feeling better than expected.  Karl Meltzer was at the aid station and told me that I was 8 minutes behind the leaders- wow.  I charged off hard to stay ahead of the strong-looking Matt who lurked just behind.  The last 5 miles were not my favorite- lots of exposed, relatively-flat trail, where I could see up to 1 mile ahead.  Eventually the finish line appeared just over a mile away, and I had 10 minutes to break the 2 hour mark.  I pushed hard and finished in 1:58:29, 3rd place overall.  Albert edged out Brad, both 10 minutes ahead of me and in course record time (and finishing the same time as 50k Nick Clark, who also set a CR).  Matt and Nephi were just behind.

I grabbed my camera and ran up to the 1 mile mark on the trail, hoping to get a good picture of Cody finishing his 50k.  But, I had to head back for the awards before he appeared.  Unfortunately, they still had me as doing the 50k on the finishers sheet, so I didn't get a 25k award (and declined the 2nd place overall 50k award), but that's ok with me.  I ate lots of yummy buffalo stew to make up for it.  And Cody did awesome and won an age award, though I won't spoil his report.

Overall, this is a great race in a beautiful, unique location I had never been at before.  Jim really does a good job, though I was disappointed to never see any buffalo during the race, only before and afterwards.  I particularly enjoyed talking to lots of great runners after the race, many of whom I only knew by their blog before today (50m winners Ryan Burch and Scott Jaime, Matt Hart, Karl Jarvis, Brian Beckstead, Nick Clark, Erik Storheim, plus FRB-ers nfroerer, facelessghost, Jim Kern, a surprise appearance by Chad and his kids, plus cheered Twinkies and Jun into the finish- plus lots of otherss!).  Trail runners are a great bunch of nice folks.

Cody and I had to head out so I could get my kids from the babysitter, and we were still an hour late.  I'm very happy with today, though- I have a long, long ways to go before I'm in racing shape, but I already have a bit of spunk in my legs and feel like my hips are slowly getting better.  And no ab pain today.  

Now I have 9 weeks of hard training to get ready for the tough Pocatello 50 miler.  Maybe I can actually compete against Cody this time, since I wimped out of the first race of our series.

A few race photos on my blogspot page

XT Wings Miles: 20.00
Weight: 0.00
Comments
From Oreo on Sat, Mar 27, 2010 at 21:08:27 from 174.27.210.108

Jon - it was great meeting you after the race. You and Cody had some great races. I agree Trail runners are great. I was going to say hi out on the trail, but you were just some sort of fast blur... Keep it rolling. Hopefully we'll cross paths again.

From steve ash on Sat, Mar 27, 2010 at 21:10:23 from 64.134.220.124

Awesome! Sounds like a tough course. Looks fun though.

From Paul on Sat, Mar 27, 2010 at 21:51:50 from 174.23.180.177

Good job. It was a nice day for a race.

From Scott Ensign on Sat, Mar 27, 2010 at 21:57:15 from 71.35.219.159

sounds like fun, and great job with the frustrating running setbacks. it will be nice to get onto some dry trails for training soon.

From Twinkies on Sun, Mar 28, 2010 at 00:02:45 from 67.166.116.191

Thanks for cheering me in. Second place is awesome considering you are recovering from injury. Continue to heal up, the trails are going be fun this year.

From jun on Sun, Mar 28, 2010 at 10:27:59 from 97.126.232.71

So, today I came even closer to meeting you, but still didn't. Instead of just being in the same location apparently I ran right by you. I was pacing Matt. I had no idea you'd be there.

Nice job on your 3rd place finish. I hope you continue to heal well and can get back at it.

From Maurine/Miles on Sun, Mar 28, 2010 at 11:55:18 from 97.117.78.66

Great job, Jon. That is a tough course. I remember seeing you hanging around as I hobbled around the finish area.

From Cody on Sun, Mar 28, 2010 at 12:49:57 from 174.52.244.185

Well done on very little running miles! Too bad you had to whimp out on round one of our little war! It would have been entertaining to watch us out kick each other in the 50K while walking. Kind of like an old man race or something. 3rd place is very impressive for the field you ran against.

Bring on Pokey!!

From todd kelly on Sun, Mar 28, 2010 at 17:37:18 from 75.230.24.240

Awesome job Jon that time is great. That course is one of my favorites. Keep up the great running...

From Faceless Ghost on Sun, Mar 28, 2010 at 19:33:48 from 67.169.248.86

It was good to meet you out there. I like being able to match faces with blogs. We'll probably see each other on the trails this summer.

From gdoc on Sun, Mar 28, 2010 at 21:54:53 from 98.202.195.25

Nice run. It was great to spot the green shorts out there. I might get hooked on this trail run thing.

From crockett on Mon, Mar 29, 2010 at 00:44:50 from 71.36.81.227

Super race, great job. Wish I was that fast with or without training. Thanks for your help at mile 69 and pushing me on my way.

From c h a d on Tue, Mar 30, 2010 at 20:21:07 from 166.70.238.194

Great race, Jon. You're on the comeback trail. Glad I got to chat with you a bit and see for myself your shiny green gaiters.

From jtshad on Fri, Apr 02, 2010 at 10:50:10 from 204.134.132.225

Great job, Jon! Sounds like you did great and are working your way back. I saw Nephi once last year up hear, good to hear he is still out there running (lives in Ogden now I believe).

Looking forward to catching up with you this weekend!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

PM- Run up Green Canyon to a ways past the yurt.  I ran this 2 weeks ago and it was quite enjoyable as the snow was very packed and there was no ice- I did 10 min miles up, 7 min miles down.  Today was quite a different story- the snow was very slick, sometimes icy, and I either sunk in or slid around.  I averaged 12:15 up and could only do 8:30 pace down- very slow.  I probably won't run this again for another month- it's good when it's cold, and good in the summer, but not when it's thawing.  Too slow and hard to run.  Still nice to be in the mountains.

Progrid Guide TR Miles: 8.00
Weight: 0.00
Comments
From Paul on Tue, Mar 30, 2010 at 14:28:30 from 65.103.252.214

You should try the BST from Green Canyon. I haven't been on it yet (am planning a long run there in a couple weeks), but it's pretty exposed, and probably dry. The canal trails are all quite dry too.

From Jon on Tue, Mar 30, 2010 at 19:29:08 from 75.169.145.187

Which canal trails are you referring to?

And yes, BST is clear, as is Deer Fence.

From Paul on Tue, Mar 30, 2010 at 19:54:02 from 65.103.252.214

The upper canal that runs from North Logan to the Smithfield golf course (about 4.5 miles one-way). And the middle canal that runs from Hyde Park to Smithfield.

From Paul on Tue, Mar 30, 2010 at 19:55:38 from 65.103.252.214

Also, Birch Creek should be really good by now. It was way muddy a week ago, but I can't imagine it's still muddy by now. Will probably check it out on Thursday. Haven't been up Smithfield Canyon yet.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

PM- 9.  Felt good.

Pace Miles: 9.00
Weight: 0.00
Comments
From RivertonPaul on Wed, Mar 31, 2010 at 18:47:27 from 67.42.27.114

Hey your green shorts are on a magazine cover on my blog. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.005.000.000.000.0010.00

PM- Mini workout.  10 miles in 68 min, with 5 at tinman pace (6:10).  Fastest miles since... umm... before Christmas.  Felt really good, though.

Pace 2 Miles: 10.00
Weight: 0.00
Comments
From Paul on Wed, Mar 31, 2010 at 23:40:47 from 174.27.225.89

That's great! Treadmill? I couldn't imagine doing a workout outside this evening. My run home was brutal.

From Nan on Wed, Mar 31, 2010 at 23:42:00 from 174.51.250.151

Glad you got some fast miles in. I miss going fast. I don't dare do it yet though. My hip can barely handle 7:40 pace.

From Jon on Wed, Mar 31, 2010 at 23:55:26 from 75.169.139.220

Paul- yes, treadmill. I was planning to run outside but the extremely slushy roads changed my mind. Glad I did it inside- my body doesn't need any additional twisting right now.

From jtshad on Thu, Apr 01, 2010 at 15:17:37 from 204.134.132.225

Nice to see you coming back to your pace. Looking forward to running with you this weekend.

From Superfly on Thu, Apr 01, 2010 at 23:41:30 from 208.117.127.110

Yeah Jon nice to see you feeling good and getting in a solid workout. The fact that it was on the TM is even cooler. 1245 commando points for you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM- 8.

PM- 8 more. 

Progrid Guide Miles: 16.00
Weight: 0.00
Comments
From Twinkies on Fri, Apr 02, 2010 at 01:07:12 from 67.166.116.191

Looks like you're getting stronger.

From Paul on Fri, Apr 02, 2010 at 10:21:28 from 174.27.225.89

Did you just need a race to get out of your funk?

From Jon on Sat, Apr 03, 2010 at 00:17:07 from 174.19.189.39

What do you mean, Paul?

From Paul on Sat, Apr 03, 2010 at 07:01:40 from 174.27.225.89

Your mileage has increased a ton since your 25K, and you haven't been complaining about your hip. Sometimes a good race will clean out the junk.

From Jon on Sat, Apr 03, 2010 at 10:52:50 from 174.19.189.39

The hip is improving, but still a bit bothersome. I just figure no one wants to listen to me whine about it, plus everyone has some niggles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM- 6.

NB 769 2 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.000.000.000.000.0022.00

AM- Run with Jeff and Andrea in Idaho Falls.  The temp was about 30 deg, but there was a 25 mph wind with gusts to 35+ that made it interesting.  Accuweather says the windchill is 4 deg, though it didn't feel that cold.  Jeff let me borrow a windbreaker, which made all the difference in surviving.  It snowed a few inches, and the snow had blown onto the roads, making them very icy in spots.  We ran 13 miles, literally winding through the neighborhoods to minimize wind exposure, with lots of good chatting.  I planned to run more, but stopped by the in-laws to see if Marci wanted to run with me.  She (easily) convinced me to finish my run with her at noon, when it will hopefully be warmer and less windy.  13 miles overall at the inevitable slow pace given the conditions.  Thanks for letting me tag along, Jeff. 

PM- 9 miles with Marci around IF.  Still windy, and a bit warmer.  It was nice to run with Marci but without the jogging stroller, which would have been impossible to push today with the wind.

Pace Miles: 22.00
Weight: 0.00
Comments
From jtshad on Sat, Apr 03, 2010 at 11:09:35 from 69.20.183.178

Thanks for the company...make sure to wash that jacket! ;-)

From Nan on Sat, Apr 03, 2010 at 12:04:51 from 174.51.250.151

Cool, its always fun to have friends to run with. I take it you're visiting family for Conference weekend?

From Jon on Sat, Apr 03, 2010 at 14:35:36 from 174.19.189.39

I'll give it a sweat bath, Jeff!

Nan- well, more like visiting the in-laws for Easter holiday weekend.

From JimF on Sat, Apr 03, 2010 at 21:49:02 from 67.162.67.145

Snow! This is spring right? Nice run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

PM- 9.

NB 769 2 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

AM- sick with stomach flu, no run.

Weight: 0.00
Comments
From jtshad on Tue, Apr 06, 2010 at 11:49:45 from 204.134.132.225

Sorry to hear you caught the bug. Now if I come down with it on my vacation, I am hunting you down when I get back!

From Jon on Tue, Apr 06, 2010 at 12:15:41 from 75.169.141.196

Hopefully the cold froze the little viruses and the wind blew them away from you!

From Adam RW on Wed, Apr 07, 2010 at 23:08:46 from 24.10.132.131

Get it all out and get back to it. Pun intended :) I need one of us running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

AM- back on my feet, back to work after running 5 miles.  Unfortunately, Marci got the virus today.  And so did my mother-in-law.  Fun.

PM- 8.  Planned on 10, but started to really drag after being sick/not eating yesterday, so stopped early. 

I examined my toes last night.  Right now I am missing 5 toenails (including 1 big toenail), and have 3 black toenails.  8 damaged/missing toenails.  Only both of my baby toenails are still normal.  I think this is a new record.  

On an unrelated note, I have signed up for Logan Peak Run and Grand Mesa 50 in the past few days.  Now I just have El vaquero loco and the Bear 100 to finish off my racing schedule.

Pace Miles: 13.00
Weight: 0.00
Comments
From allie on Wed, Apr 07, 2010 at 22:36:24 from 67.177.0.102

bummer about the stomach bug. i had some fun with that a few weeks ago. hope everyone gets to feeling better soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.004.0017.00

AM- planned on 7, quit at 3 due to feeling very bad (still weak from sickness).  Added 4 elliptical miles.

PM- felt much better, so wanted to do a trail run.  Ran up the Logan River trail to past Spring Hollow, including some upper loops on the Spring Hollow singletracks.  The trail was very snowy, slushy, and muddy, but not icy (yet)- in other words, a perfect spring trail run.  90 min for 10 miles with 1250 ft climbing and descending.  Slow but enjoyable run. 

Progrid Guide TR Miles: 10.00NB 769 2 Miles: 3.00
Weight: 0.00
Comments
From Kory on Fri, Apr 09, 2010 at 00:41:58 from 24.116.159.75

Nice runs for not feeling the best. God Bless your health. I hope the toenails grow back soon. :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

AM- 5.5 in about 41 min.

PM- I was near North Logan so swung up to BST and ran 5.5 miles from above the golf course to just past the North Logan cemetery and back.  Nice weather for a run, lots of people and dogs on the trail.  I wonder when they will open the bathroom at the mouth of GC.  45:20.

Progrid Guide Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

AM- Long run with Cody, Paul, and Carson Campbell.  First time running with Carson, and enjoyed getting to know him a bit.  We ran from Smithfield on some dirt roads/trails to BST, then did a small bit on Green Canyon.  We ran down some roads and then a canal to get home.  I absolutely bonked with about 2-3 miles to go and slogged it the rest of the way.  About 20 miles is around 2:40.

I'm pretty happy to end up with 70 miles for the week, supposing I was sick at the start and only had 9 miles on Monday and Tuesday combined.  Next week will be near 80. 

XT Wings 2 Miles: 20.00
Weight: 0.00
Comments
From Cody on Sat, Apr 10, 2010 at 18:20:37 from 174.52.244.185

Good run to get the body used to hurting for a long time.

Oh, this will probably be the last week that I beat you on mileage for a long time....

From Jon on Sat, Apr 10, 2010 at 19:48:04 from 75.169.159.138

I don't know about that. You're doing a lot of mileage, too.

From Scott Ensign on Sat, Apr 10, 2010 at 22:48:36 from 71.128.193.186

how is the hip doing? it sounds like you are back to normal. nice run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.006.000.000.000.0014.00

PM- No morning run due to a late night, but I did swing by Striders running store today to buy some stuff and talked to Ben Van Beekum for a while.  Cody was nice enough to to run with me after work.  We did a medium workout, running from the fairgrounds up to Providence Canyon.  We ran up the Deer Fence trail (towards Millville), and started our tinman tempo at the top.  Strong wind from the south slowed us down a bit, but the trail was nice.  Ran two ~6:40's on the trail, then a 6:10 on the road leaving the canyon, two 6:20's through Millville/Providence, and finally finished with a bit faster 5:58.  Like Cody said, we weren't working overly hard but didn't have a top gear to run any faster.  That will come with time.  14 miles in about 1:40.  Finished just as the rain started.  Good run, for only the 2nd workout of the year.

Progrid Guide Miles: 14.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM- 8 mi.  Hips hurt like the dickens today from running on roads for 2 straight, long-ish runs.  Bugger.

Pace Miles: 8.00
Weight: 0.00
Comments
From Superfly on Tue, Apr 13, 2010 at 19:53:21 from 208.117.127.110

Get that hip fixed up man. So are you still doing Pocatello in May or are you doing some road races instead?

From Jon on Tue, Apr 13, 2010 at 20:18:31 from 75.169.142.62

No road races. Only trail. Pocatello is still a go.

From Predog on Wed, Apr 14, 2010 at 23:43:57 from 174.27.183.108

Well at least this warm weather will hopefully melt some snow off all the trails. Crossing fingers. I'm sick of running on roads too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- Skipped the run to rest my hips.

PM- 6 miles with Cody, then loaded up the kids in the stroller and ran PW4.  Perfect running weather- gorgeous. 

Progrid Guide Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.503.001.000.000.0018.50

AM- 6.5 miles, followed by a stressful day at work.

Just felt an earthquake while watching Obama's speech on NASA given today in Florida.  Cool.  Not the speech, the earthquake. 

PM- 12 miles.  First 7 at ~7:30 pace, then I did a challenging hill climb.  Ran 3 miles uphill at 6% avg grade, then .5 miles at 8%, then .5 miles at 10%, all of it at 8:00 pace.  My heart just about burst out of my chest on the last part.  1 mile cooldown. 

NB 769 2 Miles: 12.00Pace 2 Miles: 6.50
Weight: 0.00
Comments
From Twinkies on Fri, Apr 16, 2010 at 00:16:26 from 69.34.153.48

Whoa, that's a serious hill workout. Way to go.

From Paul on Fri, Apr 16, 2010 at 11:32:37 from 65.103.252.214

I felt the earthquake too. Kind of freaked me out.

From Jon on Fri, Apr 16, 2010 at 12:27:22 from 138.64.8.52

Paul- yeah, it was a bit of a surprise. I think it's the 6th earthquake I've felt. Some I had in the Philippines were pretty big compared to yesterdays.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.004.008.50

AM- 4.5 run, 4 xt to rest the hips.

Progrid Guide Miles: 4.50
Weight: 0.00
Comments
From Kory on Fri, Apr 16, 2010 at 18:04:57 from 134.50.89.55

Have you thought about seeing a Chiropractor for the hip. Or even a massage. Your an incredible runner Jon. I hope you do well in the Poky run. I might have to come and cheer for Cody and you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.500.000.000.000.0022.50

AM- Long trail run with Cody.  We parked at First Dam and ran up the river trail to Guinivah Malibu (trail is very passable the whole way), averaging 8-8:30 miles.  Then we ran up to the Wind Caves- the trail is in perfect condition.  It climbs 1000 ft in just under 2 miles, so we averaged 11:50's up.  Then we turned around and ran back to the start of the river trail.  Last week I bonked hard at mile 16- this week I felt GREAT the whole way.  We even had a few sub-7 miles towards the end.  We turned around again at Stokes parking lot and ran up 2 miles (onto the singletrack), then finally ran back to First Dam.  20 miles in 2:48:31 (8:24 avg) with about 3000 ft climbing.  The weather was gorgeous, the trail was in great condition, I had a good time talking to Cody, and I felt fabulous.  I can't imagine a better start to a day.

PM- Ran to the park with the stroller to give the wife a break.  Went the long way to get 2.5 miles, rather than just 2.  Why 2.5, you ask?  Just wait till Cody updates his blog today, and it should be obvious.

Progrid Guide Miles: 2.50XT Wings 2 Miles: 20.00
Weight: 0.00
Comments
From marci on Sat, Apr 17, 2010 at 18:32:47 from 75.169.140.47

nice run. thanks for taking the girls ALL day!!!

From Cody on Sun, Apr 18, 2010 at 01:00:53 from 174.52.244.185

You just had to beat me on the mileage didn't ya? Big meanie!

From Aaron Kennard on Sun, Apr 18, 2010 at 21:17:05 from 174.51.250.151

Those days are the best! Glad to hear you're feeling good, sounds like an awesome run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

PM- Merlin Olsen park to the canal to First Dam to past Stokes.  9 easy miles, 76 min.  Beautiful day, lots of mountain bikers on the river trail.

Drove up BSF canyon yesterday to scout the Bear course.  Only snow in the high parts of Left Hand Fork- I'll probably run from Leatham to Richards to as far as I can get towards Cowley sometime next week.  I'm planning to run the entire Bear course multiple times this summer.  Also, my Grandma sent me a newspaper article from their small town paper about the Grand Mesa ultra in July that I will be running.  Should be fun. 

Pace Miles: 9.00
Weight: 0.00
Comments
From Paul on Tue, Apr 20, 2010 at 16:57:42 from 65.103.252.214

Has the canal trail been repaired?

From Jon on Wed, Apr 21, 2010 at 00:36:05 from 75.169.159.140

No, so I run on Canyon Rd till just pass the slide, then up to the canal. About .8 miles on the canal.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.504.000.000.000.0016.50

AM- 5.5 easy. Hips still sore from Sat.

PM- BTW with Cody.  Ran from Spring Hollow to the start of Wind Caves.  Then we ran as fast as we could (i.e. tempo effort) up to the Wind Caves Ridge- 2450 feet up in 3 very, very unrelenting miles.  The trail climbs steadily with no breaks, and we pushed ourselves hard enough that we were borderline anaerobic.   Mile splits were 11:52, 13:15, and 16:52- and yes, that was as fast as we could go.  The last mile was technical and steep enough that the trail slowed me more than aerobic/physical limitations.  It was more of a faint deer trail than a real trail, with lots of rocks, roots, snow, and a nasty camber.  We enjoyed the views at the top, then ran down to the junction with Cody wasting me on the downhill.  Always glutton for punishment, we ran up to the Wind Caves (about 400 more feet up) just to make sure our legs were tired.  Then we limped back to the car.  It was the hardest 11 mile workout of my life, but great for trail running purposes.  "Pocatello" was my oft-repeated mantra.  If it were on road, it would have been about a 15 mile workout.  But I'll take a 11 mile trail workout with 3000+ feet climbing any day.  1:49:49, which is barely sub-10:00 pace.  Rocking.  Thanks for joining me, Cody.

XT Wings 3 Miles: 16.50
Weight: 0.00
Comments
From Scott Ensign on Tue, Apr 20, 2010 at 23:11:58 from 70.58.98.10

Are you still doing your PT exercises? Nice you can get back on the high trails soon as the snow melts. I still want to run Bierdneau with you guys this summer.

From crockett on Wed, Apr 21, 2010 at 17:34:30 from 216.49.181.254

Very good workout. I'm ready to start climbing the hills again!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.004.008.00

AM- 8 easy.  Hips are mighty sore, but everything else is great.  Not even any quad soreness.

Progrid Guide Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

AM- 7 easy

PM- 10 easy while watching the draft.  Go Broncos! 

NB 769 2 Miles: 7.00Pace Miles: 10.00
Weight: 0.00
Comments
From Andy on Thu, Apr 22, 2010 at 23:50:00 from 198.60.114.178

What do you think about the Tebow pick?

From Jon on Fri, Apr 23, 2010 at 00:35:51 from 75.169.159.140

I was very surprised but very happy. I hope they'll keep him on the bench for a year or two behind Orton/Quinn. But I'm excited- I think he's a hard worker and a winner, and that matters.

Very surprising that Tebow went Rd 1, and Clausen didn't, though.

From Nevels on Fri, Apr 23, 2010 at 12:58:28 from 131.204.15.93

i'm curious to see how timmy does in the nfl. he's already altered his throwing motion a bit (quick learner...), but he's still got a lot to learn. i think he'll be a good asset to the broncos, but it might take a year or two to work out all the kinks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.500.000.000.002.505.00

AM- 5 ez

Progrid Guide Miles: 2.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
31.000.000.000.000.0031.00

AM- Bonneville Shoreline Trail long run with Cody.  We started at Dry Canyon and ran 7.5 miles to Blacksmith Fork Canyon.  I had never run the last couple miles and really enjoyed them- probably my favorite part of the run.  Nice singletrack through some trees, and even a dead moose right on the trail.  Then we ran back to the car- 15.2 miles at this point in 2:19 (nice and easy 9:09 avg pace).  We drove to First Dam and ran the second portion of BST all the way to Paul's house- 7.9 miles.  We visited with the Petersen's for a minute, ate some of their grapes, and ran back to the car.  31.1 miles total, 4:41:10 (9:02 avg pace), with about 3700-4000 ft elevation gain and loss.  Finished with a leg soak in the icy lake.  Started to feel tired but still running well at the end, other than a bit of stomach issues which made me stop a few times more than I would have liked.  Great weather for a long run, and I don't think Cody got too sick of me.  No gear problems, blisters, etc- I think everything is dialed in for Poky 50.  Now a rest week next week, 3 more weeks of training, then the race.

Cody- for the record, Paul's house is 50 ft above First Dam.  And our extra mile is because our stop was at 15.2 miles, not 16.2. 

 

XT Wings 3 Miles: 31.00
Weight: 0.00
Comments
From crockett on Sat, Apr 24, 2010 at 17:23:53 from 71.36.67.218

Wow, a speedy 50K, big miles.

What about the Bronco Picks?

From Cody on Sun, Apr 25, 2010 at 00:36:39 from 174.52.244.185

Wow, only 50ft difference. Crazy. Way too many hills in-between though.

Good run, time to head up to higher elevations now....

From todd kelly on Sun, Apr 25, 2010 at 12:51:05 from 75.252.111.223

Nice run Jon, Ya its been a crazy week here.. My training took a loop and now I am getting back so hopfully I am ready in three weeks for Ogden.

From Nevels on Mon, Apr 26, 2010 at 13:13:45 from 131.204.15.93

solid training run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.004.0011.00

Recovery week, low mileage.  AM- 4.  PM- 5 with Marci and the kids, 2 more with just the kids while Marci made dinner.

NB 769 2 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.008.000.000.000.0016.00

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

Pace Miles: 16.00
Weight: 0.00
Comments
From Cody on Wed, Apr 28, 2010 at 23:22:48 from 174.52.244.185

Good workout

Well La dee dah to you!

From Tony on Fri, Apr 30, 2010 at 04:26:36 from 75.44.216.79

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

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

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

From Jon on Sat, May 01, 2010 at 01:03:44 from 75.169.156.134

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

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

From Tony on Mon, May 03, 2010 at 02:38:56 from 75.44.216.79

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

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.004.509.50

PM- 9.5

Progrid Guide Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

PM- 8 miles in about 1 hour.  Bread and butter run.  First run with no hip pain this week.

NB 769 2 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

Just updated my blogspot with a few musings- some of you may be able to relate.

Noonish- trail run with Cody- we intended to run as much of the Bear 100 course as we could.  I scouted this run 2 weeks ago and thought it would be generally passable, but that was before some big snowstorms this week.  We drove up to Leatham Hollow (mile 19.5 of the Bear course).  We ran up the very muddy road to Richards Hollow and turned up the trail, hoping to reach Cowley Canyon 7 miles away, but fearing the snow would stop us.  Sure enough, the trail became unrunnable 1.5 miles up due to excessive snow, so we turned around and continued up LHF road.  Oh, did I mention it was windy?  And alternating rain/sleet/snow?  It was.  

 We ran up LHF, then a little ways up Herd Canyon- 9.5 miles into the run.  I never felt great this run and knew at mile 9.5 that it was going to be a slow return trip.  We turned around into torture.  The next 3 miles were miserable as we were pelted with a hard, wet snow and a very strong head wind.  We could hardly see and were freezing.  Fortunately, the wind and snow abated after 20 minutes and we didn't die, which was in doubt for a few minutes.  About this point my shoelace broke- annoying on a $120 pair of shoes with kevlar laces.  Shortly thereafter, my body completely bonked and I jogged it in, adding a little loop up Leatham.  I ended up with 16 miles, Cody ran ahead at the end for 16.5.  Other than the fact it was on trail, it was a very "blah" run- I felt bad, bonked, the weather was bad, and Cody even accused me of not talking enough.  That's a first.  Just one of those days, but at least it's done.  2500 ft vertical.  With this run, I've now done 71.97232% of the Bear 100 course.  Approximately.

See what you missed out on, Paul? 

Rest week is over.  Interestingly, I felt more tired this rest week then last week with 86 miles.  90+ miles next week. 

NB 800 Miles: 0.50XT Wings Miles: 15.50
Weight: 0.00
Comments
From jtshad on Sat, May 01, 2010 at 12:28:43 from 69.20.183.178

Good musings...I vote for the balance and to try and get both in each week.

Have a great weekend.

From Vis on Sat, May 01, 2010 at 13:06:56 from 208.88.8.22

Both keep me going. A far as the pics go, your daughter looks like she's going to lay the wood to you, and I would love to know where the other picture was taken.

From Jon on Sat, May 01, 2010 at 13:23:43 from 75.169.136.131

Vis- yes, my daughter on her bike absolutely smoked me on the big wheels. And the picture is taken on North Syncline trail, just below Logan Peak, during the Logan Peak Run. Great, beautiful race. I'm on the ridge of Logan Peak, and you can see the Wellsville mtns across the valley.

From KP on Sat, May 01, 2010 at 13:55:48 from 98.67.168.13

sometimes it is nice to put things into perspective.

excellent post.

From Paul on Sat, May 01, 2010 at 19:15:19 from 174.27.230.30

Next time you should do some track intervals with me instead.

From Jon on Sat, May 01, 2010 at 19:18:52 from 75.169.136.131

Track intervals instead of a trail run? You know me better than that :)

From Cody on Sat, May 01, 2010 at 19:25:59 from 174.52.244.185

Can I come Paul? That run was miserable (in parts). A storm worthy of a striders race.

From Paul on Sat, May 01, 2010 at 19:26:17 from 174.27.230.30

That's why it's funny.

From Bryce on Sat, May 01, 2010 at 23:53:07 from 174.52.190.220

Funny, yours is the third or fourth post (mine included) I've read of local runners being low energy today. Maybe its because we think it should be spring, but its like winter? Good you got out in it though.

From Bryce on Sat, May 01, 2010 at 23:59:47 from 174.52.190.220

Great post on blogspot. Exactly!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

AM- 6.  PM- 8. 

Passed the 1000 mile mark for the year with today's run.  Fastest ever- in the past 3 years, I hit 1000 on July 11, May 17, and May 13, respectively.  I guess that's a good sign.  10 days earlier this year than ever before.  And I'm just getting into my normal mileage which I plan to maintain all summer.  Now if only all this snow will melt so I can run the Bear course...

NB 769 2 Miles: 5.50Pace Miles: 5.00
Weight: 0.00
Comments
From Predog on Tue, May 04, 2010 at 02:46:22 from 174.27.227.32

It seems as though every time we get a good melting trend going on it dumps snow again. I'm about sick of it.

From Jon on Tue, May 04, 2010 at 10:13:27 from 138.64.8.52

No kidding, Joe.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.009.000.000.000.0024.00

AM- 8.

PM- BW in Ogden.  I started on the canal just north of Weber HS and ran east/south.  The trail was a bit hillier than I expected.  I did 4 miles warmup, then started my 9 mile tinman tempo.  Unfortunately, less than a mile into my tempo, the canal road was blocked.  I was forced to choose between a dirt road or a paved road... so I followed the dirt road up the mountain.  The road soon became a singletrack headed up Coldwater Canyon (one canyon south of North Ogden pass).  Coldwater Canyon is steep.  Very steep.  And technical.  I was huffing and puffing for about 3/4 mile up, then forced to walk due to the grade.  It became unrunnable, then almost unwalkable- kind of a "hold on to the branches so you don't fall backwards" type of climb.  I climbed 1080 feet in .9 mile at 16:48 pace, which is pretty dang fast for that much climbing (23% avg grade, though easily 30+% at the top).  At that point it wasn't worth going up more at such a slow pace into the snow, so I turned around and ran down in 8:35 (yes, that's how technical and steep it was).  Once I returned to the canal, I went south for another 2 miles at tempo pace (around 6:30, which was 6:10 effort plus a bunch of hills and some switchbacks).  I turned around exactly where BST started in Ogden- I'll have to go run that sometime.  I tempo-ed back, skipping my mountain climb, averaging 6:20's for the next 5 miles.  Then 3 miles cooldown with a few strides.  16 miles, 2:04:25 (7:46 avg) with 2000 ft climbing.  Avg pace is 7:04 if you exclude my detour.

Overall a great run.  Definitely the most tired I have been after a BW all year, so it was a good workout.  Essentially a 7 mile tempo with 1 mile super-hard hill climb and 1 mile super-technical descent thrown in the middle.  Fun times.  Now I need a nap!

On a related note, I stopped by Striders and they hooked me up with a Salomon repair kit for my XT Wings.  I'm still ticked the laces broke and am questioning the wisdom of wearing them on long races when you can't easily replace the laces.  Great, great shoes, except I hate the laces. 

Progrid Guide Miles: 8.00Pace 2 Miles: 16.00
Weight: 0.00
Comments
From Cody on Tue, May 04, 2010 at 23:28:40 from 174.52.244.185

Well Done! Big mileage day for ya

From jtshad on Wed, May 05, 2010 at 08:39:32 from 69.20.183.178

Great workout!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

PM- I planned to be in bed by 9:30 pm.  Instead, I didn't start my run till after 10 pm.  I wussed out due to rain/wind and went to the gym for 7 miles at 7:30 pace.  It's now after 11 pm.  My alarm clock goes off in 5 hours.  Unfortunately, this may be the closest I've ever come to being the last person out of the gym and the first person in the next morning at 4:30 am.  Ugh.  I'm exhausted.

Progrid Guide Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.504.000.000.000.0017.50

AM- I swear my head hadn't even hit my pillow last night before my alarm clock went off this morning.  Ugh.  Very hard to get out of bed, then slogged through 8.5 miles.  At least I got the miles in.  Gonna be a long day.

PM- What a great run.  I drove to Green Canyon in the middle of a May snowstorm.  I had 3 shirts so was plenty warm, except for my legs.  It alternated sunny, windy, and snowy the first 30 minutes, then just turned snowy.  Very snowy.  I'd say close to an inch fell just during my run.  The singletrack was genarally passable the whole way to past the yurt, but was VERY, VERY muddy, sloppy, puddly, and wet.  Slow on the way up- around 9 minute miles with lots of sliding.  The way down was a mini-workout and was an absolute blast- stretches of 5:15 pace, and a few 6:00 miles.  Avg 6:15 for the way down.  I had a few interesting experiences- for the first time ever, I had to slow down on the way down because the trail was so muddy that I couldn't hold to curves at full speed without flying off the trail!  And my legs had icicles form on the hairs, which kind of tickles when they shake and hit each other.  The snow/wind wasn't quite as bad as Saturday, but was semi-blinding once in a while.  Added 1 mile at the end, then had to brush a fair amount of snow off my car- in May!  9 miles, 1:10:37, lots of fun and muddy legs.

Progrid Guide TR Miles: 9.00NB 769 2 Miles: 8.50
Weight: 0.00
Comments
From Predog on Fri, May 07, 2010 at 17:20:17 from 174.27.227.32

I have not been a fan of this weather. It never fails on finals week...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

AM- 7.75 easy.  I'll round mileage down this time (not often anyone does that!).  Trying to hold off a cold, caused by my lack of sleep.  Plan to catch up this weekend, then during my upcoming vacation to Disneyland.

Progrid Guide Miles: 7.50
Weight: 0.00
Comments
From Steve Piccolo on Fri, May 07, 2010 at 11:16:40 from 155.100.160.191

Your Disneyland vacations must be different from the ones I go on. I typically get more tired after.

From Scott Ensign on Fri, May 07, 2010 at 11:37:45 from 65.100.253.227

have "fun" on your "vacation" at disneyland. glad it is you and not me. ha ha ha I did my last ever stint there over spring break! you and Steve on the other have multiple times to go back and enjoy the happiest place on earth to be sure your kids retain the fond memories.

From Steve Piccolo on Fri, May 07, 2010 at 12:17:27 from 155.100.160.191

Scott, i think you might be forgetting that your future grandkids will surely want Grandpa Ensign to go ride the Matterhorn with them. :)

From JimF on Sat, May 08, 2010 at 08:46:35 from 67.162.67.145

Have fun on vacation and hope you get some rest!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.000.000.000.000.0021.00

AM- Cody had a great idea to run part of the Poky 50 course today, and Luke Nelson was kind enough to volunteer to be our tour guide, along with his dog, Pedro.  We started near the start of Poky 50, though added a hair of singletrack at the start.  The course is awesome and is in relatively great shape, minus a bit of snow and mud at the higher elevations.  I loved the whole thing, especially the monster hill climb near mile 9- one of those "hike straight up the mountain, trails-be-darned" kind of things.  We also added a 5 mile singletrack at the end.  I felt good, though my legs were a bit tired by the end with the mileage.  No physical problems.  Beautiful course, good trail, and it was very nice to be able to talk with Luke and have him guide us- we definitely would have struggled finding our way, otherwise.  Cody didn't feel great, but still ran strong.  It gets me very excited for the race in 3 weeks.  And I was amazed by the plethora of trails in Pocatello- trail runners there are lucky people.  Good run.  21 miles in 3:28 (9:48 pace) with somewhere between 5000-5500 ft gain and 5650-6150 loss, is my guess.  Thanks for the company, Cody and Luke.

High mileage for the year, and I feel good.  Next week should be 92-95-ish miles.

XT Wings 3 Miles: 21.00
Weight: 0.00
Comments
From Burt on Sat, May 08, 2010 at 19:19:10 from 98.177.220.145

Wow Jon! Amazing miles for the week. I don't know why every time I read Poky 50, I thought it said Porky Pig.

From jtshad on Sun, May 09, 2010 at 09:16:08 from 69.20.183.178

Nice run...I agree I am jealous of the Poky runners with the options for trails, hills, flat stuff, etc. to run.

Great job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.009.000.000.000.0025.00

AM- 9.

PM- BTW.  Parked at USU Water Research Center and ran up the canyon.  4 miles into the run, just at the end of the singletrack, I started my tempo.  I wanted 8-10 miles of tempo, but wasn't feeling very spunky.  The first mile was the flatest and had a 6:26, but the next ones were more technical and hilly singletrack, and were 7:37 and 8:27.  The last uphill tempo was on the upper mile of the wind caves trail, so was a very slow 12:49, though that climbs almost 800 ft in 1 mile.  I didn't feel great on the steep downs, so went kind of easy.  Once I hit the nature trail again, I picked it up with some 7:XX's.  It started raining at mile 9 of the run, and the wind got rather nasty, but I had brought a long sleeve shirt and gloves so was actually warm enough.  I started feeling better 6 miles into the tempo, so ended up tempo-ing all the way to mile 14, with some 6:00 pace on the flats.  2 miles cooldown in the rain back to the car.  My effort coming down from wind caves was pathetic, so I'll only count 9 miles at MP.  Total for the run was 16.1 miles in 2:07:48 (7:57 avg) with 2300 ft climbing and descending.  Ok run- not great, but not the flop I feared it was going to be.

NB 769 2 Miles: 9.00Pace Miles: 16.00
Weight: 0.00
Comments
From jun on Mon, May 10, 2010 at 09:59:14 from 66.239.250.209

.

From Kory on Tue, May 11, 2010 at 01:07:53 from 24.116.159.75

Your hip pain that you had sometime ago. What treatment (if any) did you do?

From Jon on Tue, May 11, 2010 at 10:11:46 from 138.64.8.52

Kory- physical therapy last Jan/Feb. Since then, I do as much of my running on trails as possible, rather than asphalt/concrete, and am just cautious with how I feel and rest. It is still there, lurking below the surface.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

AM- Sluggish 9.

PM- I was planning to go running when I got home from some church meetings at 8:30.  But, my 2 daughters apparently had found an entire container of vaseline and spread it all over our bathroom- all over.  Have you ever tried to clean up vaseline?  Not easy.  So I spent the next hour cleaning rather than running.  I guess I'll have to add some extra mileage later this week. 

Progrid Guide Miles: 9.00
Weight: 0.00
Comments
From Amy on Wed, May 12, 2010 at 00:16:21 from 8.22.13.133

Ahhh Parenthood, isn't it great :)

From jtshad on Wed, May 12, 2010 at 11:34:28 from 204.134.132.225

Now that is funny...since it didn't happen to me! Sounds like a mess, maybe just bring in a pig and have a wrestling match then you could skip the fair this fall!

From allie on Wed, May 12, 2010 at 22:53:57 from 67.177.0.102

i can't even imagine...the more you wipe it up, the more it spreads. yuck.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

AM- 8 easy.  My bathroom floor was still a bit greasy and slick this morning.  I'm tempted to leave my girls home as punishment, with only Marci and I going to Disneyland this week.  I still can't believe how big of a mess they made.

PM- I hadn't run PW in a long time, so I did 2.5 laps on it for 7 miles total.  Saw Cody.  Legs are tired.  Leave for Disneyland tomorrow. 

NB 769 2 Miles: 8.00Progrid Guide Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

AM- I was planning to run with Cody this morning, but 2 straight days of 5 hours of sleep, combined with going to bed after midnite last night, caught up to me.  I ended up sleeping in and running PW 4.  I'll definitely be more awake for our drive today, now, which is a very good thing.

NB 769 2 Miles: 4.00
Weight: 0.00
Comments
From jtshad on Thu, May 13, 2010 at 12:14:39 from 204.134.132.225

Have a fun and safe trip!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

AM- No run last night with all the travel.  I set out early this morning from my sister's house in Las Vegas.  May I say, I hate concrete!  I'd like to have a long talk with the guy who decided all sidewalks should be made of concrete, rather than asphalt, rubber, wood chips, or silly putty- anything soft.  Anyways, after 4 miles on the concrete I reached the west edge of town and proceeded to run up very, very rocky jeep trails to the base of Blue Diamond Hill.  Running through the desert beats the city, but doesn't compare to what I am used to- it is a completely desolate desert with no trees, just barren dirt and rocks.  I really wonder what in the world caused the first pioneer traveling through here to say, "This looks good- let's settle here."  He was nuts.  I wish I had a pair of trail shoes with good rock protection rather than my road shoes.  Turned around near the top of the trail with a great view of the city.  Ended up with 17 miles in somewhere around 2:20, including 1500-2000 ft climbing (best guess).  Now drive to LA.

Pace 2 Miles: 17.00
Weight: 0.00
Comments
From Paul on Fri, May 14, 2010 at 17:07:06 from 65.103.252.214

2000 Years Ago - Anasazi Indians move into southern Nevada and live along the Muddy and Virgin rivers. The “Lost City” are ruins of the Anasazi community that can be found in Overton, Nevada, northwest of Las Vegas. The Pauite people also explored the Las Vegas area.

1829 - A young scout named Rafael Rivera is the first person of European ancestry to look upon the valley. His discovery of a valley with abundant wild grasses growing and a plentiful water supply reduces the journey by several days. The valley is named Las Vegas, Spanish for "The Meadows."

1855 - Members of the Mormon Church choose Las Vegas as the site to build a fort halfway between Salt Lake City and Los Angeles, where they would travel to gather supplies. The remainder of the Mormon Fort can still be seen at the intersection of Las Vegas Boulevard and Washington Avenue. The fort was abandoned several years later.

late 1800s - The discovery of minerals, including precious metals, leads to the beginning of the mining industry. The State Land Act of 1885 offers sections of land at $1.25 per acre. Farmers move in and agriculture becomes the dominant industry for the next 20 years.

2010 - Jon Allen calls all these people crazy

From Jon on Fri, May 14, 2010 at 20:56:16 from 69.231.23.39

Exactly. And I'm not changing my mind for anything. It might be the "greenest" thing for a little ways, but I would have traveled the few extra weeks/months to reach someplace better, that's for sure.

From Faceless Ghost on Sat, May 15, 2010 at 21:35:46 from 67.169.248.86

Next time you're in Vegas, head out to Bootleg Canyon for some pretty sweet trails.

From Predog on Sun, May 16, 2010 at 00:12:50 from 75.162.203.61

If you want REAL desert running, where the desert is actually beautiful, you need to come about another 2 hours north. Vegas is just nasty.

From jtshad on Sun, May 16, 2010 at 08:39:06 from 69.20.183.178

Couldn't agree more with you about LV, not my kinda town.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

AM- 12 on the Santa Ana river (concrete spillway) trail.  Not the nicest run ever, but it was a run.  About 7:25 avg pace.  Ended up missing a few runs this week with all that was happening (vaseline, travel), but 82 is still decent.  Not the 90+ I hoped for, but oh well.  It is what it is.  I just want all the stinking snow from the past month to melt up in the high country.

Pace 2 Miles: 12.00
Weight: 0.00
Comments
From Twinkies on Wed, May 19, 2010 at 21:33:06 from 134.24.147.249

I agree. I can't wait til that snow melts. There are some trails above 8,000 ft that have been calling my name.

From Nevels on Thu, May 20, 2010 at 10:22:09 from 75.143.94.111

it's still a solid week, and you've got to get a kick out of any time you can cite vaseline as a limiting factor.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.009.000.000.000.0016.00

Been on vacation for a week, but finally have time to update my blog.

AM- Ran 3 miles from my hotel near Disneyland to the Santa Ana bike trail, then ran on the dirt trail.  Gravel trail paralleling a paved bike path.  Flat, except for the many road underpasses.  Started a tempo 4 miles into the run.  4 miles upriver (with a headwind) averaging 6:18 miles.  Then turned around and ran back 4 miles averaging 6:05 miles.  Threw on 1 more tempo mile for good measure, though a bit slower due to some freeway overpasses, stoplights, etc.  3 miles back.  16 miles total at 6:44 avg pace.  Nice weather, cool, humid, a bit breezy.  Spent the next 12 hours walking around Disneyland- that's gotta count for something, right?  Fun time with the wife, kids, and extended family.

Pace 2 Miles: 16.00
Weight: 0.00
Comments
From Nan on Tue, May 25, 2010 at 16:56:45 from 174.51.250.151

Oh cool, you went to Disneyland! Sounds like you had a good time. You are ambitious to do such an intense run before a 12-hour day in the park!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

AM- 14 mile easy run on the Santa Ana trail.  Oh my heavens to Betsy, my Achilles is incredibly tight and killing me!  Too much walking around on hard pavement for the past few days while pushing a heavy stroller.  7:28 avg for 14 miles.

Pace Miles: 14.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM- planned on 10-12 miles on the Santa Ana trail, but my Achilles was even more painful today and limited me to 6 miles at 8 min pace.  Hmm, I don't like this.  Not good, not good at all.  I was only planning on a 3 day mini-taper for Pocatello 50, but it looks like I need some major rest and rehab, so may up that rest.  No running for a few days.  The good news is today is the last day at Disneyland, so no more walking on concrete all day.

Progrid Guide Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No run- rest the Achilles and drive home.  Stopped by St. George Running Center to grab some stuff.  Good to see Steve and Nick there.  Lots of good gear, including getting a new bright red singlet.  Now I'll look like a Christmas ornament with a red singlet and green shorts!

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

Back in Logan last night, just in time to get rained and snowed on at a church campout.  Still had a good time.  Planned to run with Cody and Paul today- looking forward to that.  Then Cody flaked out due to sickness.  Then my stomach really started... umm... how do I say this in a family-friendly way... acting up.  I bailed, too.  Sorry, Paul.  My Achilles probably needs the rest, though.  Hopefully I can get in some decent mileage Mon-Wed next week to test it out after 3 full days of rest prior to the race next weekend.

Fly to South Carolina early tomorrow morning.  Short trip with the wife. 

Weight: 0.00
Comments
From Cody on Sat, May 22, 2010 at 23:59:41 from 174.52.244.185

I wasn't quite as family-friendly on my post as you were. Oops.

Rest that injury. I dont want to kick your trash next week and let you have an excuse!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

PM- 8 easy.  New shoes, which I may wear this Saturday.  No Achilles pain, which is good, and my legs weren't as sluggish as I expected given the time off.

Fuel XC Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.002.000.000.000.009.00

AM- 9 miles on the Swamp Rabbit bike trail in Greenville.  Included 2 MP miles with about 4 min rest between, as a little warmup for Saturday.

Fuel XC Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

PM- PWx2, nw, tptp.

NB 769 2 Miles: 6.00
Weight: 0.00
Comments
From Scott Ensign on Thu, May 27, 2010 at 00:15:18 from 67.41.180.54

umm. nw... OK, no watch, then.. I give up. tptp??

good luck Saturday, hope the weather is nice up there!

From Jon on Thu, May 27, 2010 at 00:26:14 from 75.169.158.126

Yup- Planet Walk times two, no watch. Good job. The key to the last part is to remember that it is taper week; hence, "typical phantom taper pains."

From Kory on Thu, May 27, 2010 at 00:40:57 from 24.116.159.75

Way to be patient and keep it easy.

From crockett on Thu, May 27, 2010 at 11:03:07 from 216.49.181.254

Good luck at Pocatello!

From Scott Ensign on Thu, May 27, 2010 at 12:14:07 from 67.41.180.54

I didn't have a chance on that last one. but it is now in my vocabulary. thanks!

From allie on Thu, May 27, 2010 at 12:48:58 from 129.123.248.130

gl.

From Dale on Thu, May 27, 2010 at 19:35:03 from 69.10.215.11

Gl@P. Tutc!

From Jon on Thu, May 27, 2010 at 19:45:24 from 75.169.158.126

Ok, Dale, you stumped me. TUTC?

From Jon on Thu, May 27, 2010 at 19:45:43 from 75.169.158.126

Wait, wait- tear up the course!

From Dale on Thu, May 27, 2010 at 19:46:24 from 69.10.215.11

Ygi!

Swys?

From Jon on Thu, May 27, 2010 at 21:34:37 from 75.169.158.126

Stumped on the second one.

From Dale on Fri, May 28, 2010 at 10:08:30 from 69.10.215.11

See what you started?

From Predog on Fri, May 28, 2010 at 13:01:31 from 129.123.242.194

Good luck! Hopefully you get all tired out so that you don't completely destroy me on Logan Peak. :)

From Predog on Fri, May 28, 2010 at 13:02:30 from 129.123.242.194

Kidding about the tiring out part, btw.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

PM- PW 5, with 6 strides.  Stomach pretty upset from something.

Progrid Guide Miles: 5.00
Weight: 0.00
Comments
From jtshad on Fri, May 28, 2010 at 10:14:40 from 204.134.132.225

Hope you get feeling better. Good luck this weekend!

From Bill Mandler on Fri, May 28, 2010 at 10:49:52 from 67.61.237.125

Good Luck on Saturday. If you guys need anything this weekend in Pocatello, just let me know.

From Scott Ensign on Fri, May 28, 2010 at 11:04:55 from 71.35.223.17

lets hope it is just typical phantom stomach pains (TPSP). hope you are better today.

make me proud!!

From Paul on Fri, May 28, 2010 at 12:58:55 from 65.103.252.214

Good luck tomorrow. Be sure to give Cody a beating.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

PM- 2 easy.  Ready to roll.

Pace Miles: 2.00
Weight: 0.00
Comments
From Dale on Fri, May 28, 2010 at 19:36:44 from 69.10.215.11

Rtr? Gtg!

Or has this gotten old already?

From todd kelly on Sat, May 29, 2010 at 03:25:45 from 72.62.24.249

good luck in Pocatello.

Race: Pocatello 50... um, 17 (17 Miles) 03:00:00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.0017.000.000.000.0018.00

Quick report- more to follow after a nap.  Race was cancelled after 3.5 hours due to blizzard like conditions, including 40 mph winds and sleet/snow/hail over much of the course.  I DNF-ed myself at the second aid station (mile 17) three hours into the race due to being very concerned for my well-being- I was only wearing shorts, singlet, and arm warmers.  My legs, GI, et al. felt great, but I had gotten semi-hypothermic, dizzy, etc for a while and wasn't sure I was going to survive.  Only a borrowed jacket at the 2 hr 30 min mark saved me.  I have never been so cold in my life.  Race Directors cancelled the race 30 min after I DNF-ed due to so many hypothermic runners, plus a large number getting lost on top of the mountains due to white-out conditions.  They were still looking for lost runners when I left.  

More info to follow after a nap.  All in all, not what I was expecting, but will definitely be a memorable race. 

Full (and very long yet hopefully entertaining) report- I had been looking forward to Pocatello 50 for a long time.  It is a very challenging 52 mile loop course with almost 14,000 ft of climbing.  Pre-race reports said 6-9 miles of the last section would be completely on snow, including some steep glissading.  There were 100 solo runners and 50 relay teams.  Cody and I had even run the first 17 miles a few weeks ago with Luke Nelson.  I'm not in my "A+" racing shape (probably "B" to "B-"), but felt like a sub-10 time and top 10 place were doable, despite a stacked field.

We stayed at Kory's house last night- many, many thanks, Kory.  Friday night weather reports said there was a 50% chance of rain from 5-9 am, clearing and sunny the rest of the day and 55 deg- perfect!

It was a bit drizzly but warm during warmup, so I stripped down to just my shorts, singlet, arm warmers, and stretchy gloves.  This weather during the warmup was deceptive and would prove critical later.  Cody and I had planned to stay together for the first 20-30 miles and to go out at a very reasonable pace.  The first 8 miles were very nice- the weather was a bit windy with mixed rain/snow/sleet, but nothing too bad.  Cody and I had joined up in a nice little pack of 4 with Nik Gurney and Dusty Pena, and Nik offered me his unused jacket, which I declined.  The trail was very muddy in places, and it was definitely a slippery mud.  There were long stretches that I felt like we were ice skating more than running.  We went through the first aid station a few minutes ahead of schedule, but definitely felt good and like the running had been very easy.  My legs and GI were feeling great and I was thinking this would be a fantastic race, as long as the mud didn't get too bad.

After the first aid station, however, things turned south.  The first 2 miles were on a very slippery uphill singletrack, followed by an off-trail climb which gains 1400 ft in 1.3 miles up Slate Mountain.  The weather drastically and rapidly worsened during the ascent, with sustained winds of 30-40 mph and stronger gusts that at time almost flung us off the ridge.  The snow turned to ball-bearing size hail that flew sideways and stung every exposed piece of skin.  My singlet and arm warmers were far from adequate- I was still optimistic but a bit miserable.  I was doing rather well ignoring the pain and cold for a while, but doubt started creeping in.  I passed some runners dressed in many layers of clothes, including the lead woman, Joelle Vaught, a Montrail runner.  She looked at me in absolute shock and exclaimed, "How in the world are you still alive?!?"  All I could get out was a mumbled, "Keep moving to stay warm."  However, the seriousness of my situation fully struck me as I began stumbling around, my vision and thinking became blurred, and my sense of balance disappeared.  I knew I was becoming hypothermic, and for the first time in my running career was seriously worried about my safety.  

I shouted to Nik ahead and finally managed to gain his attention just before the top of the mountain.  He gave me his soaking wet jacket as we huddled behind a lone tree, and it only took us 2 minutes to get it on with our frozen hands.  However, the zipper wouldn't work, despite a number of people trying to zip it up (including Cody biting it with his teeth, since his hands were too cold- sorry about the mental picture on that one).  I finally just held the hood on with one hand, held it around my chest with my other hand, and waddled on.  The jacket saved my life- while it didn't protect me from the wetness, it provided a large measure of protection from the wind and a little heat.  Grasping it with numb hands was challenging, though.  The weather at the top was stunning in its severity, with the hail and wind.  Whiteout conditions made finding the course difficult, despite our familiarity with the route.  After the longest, most miserable mile of my life on top of the mountain, we blessedly reached the descent on the far side, with Cody watching over me.

The weather gradually improved as we descended, feeling gradually returned to my extremeties and my thinking cleared.  However, I knew the race had changed for me- I only had one long sleeve shirt at the next aid station, which would not be adequate for the coming re-ascent of Slate Mountain.  If I had lots of warm clothes to put on, I may have continued, even though I knew that the struggle with the cold had severely weakened me and the rest of the race would have been much slower than previously planned.  I believe I could have finished, though- I felt I had run very conservatively up to that point and had a lot left in me.  But, alas, no such saving clothes awaited, so I knew I was done.  Cody and I sped our descent as I improved, and we reached the second aid station in 2:59, exactly 1 minute ahead of the planned split for a 10 hour finish despite the mud and weather adventures.  My legs and GI still felt great, but I told the race officials that I was dropping out.  Cody took my long sleeve shirt from the drop bag and continued his run.

Once Cody left, Nik and Brian Williams put me in their car, where I shivered for the next hour.  We drove back to the start and I hoped in Cody's car, which I started to warm up.  I hoped out to go to the bathroom, and returned to discovered the doors locked.  Nuts.  Brian and Nik very kindly drove me to their apartment, let me shower, dressed me in their clothes, and let me call a locksmith.

As we returned to the start, I felt well enough that I planned to put on my warm running clothes (many, many clothes) and join Cody for his last 20 miles.  However, just as we returned we learned that they had cancelled the race 3.5 hours into the run, stopping all runners at the aid stations.  Many people were wandering, lost on the mountain, and many were hypothermic.  Conditions on Scout Mountain, 2000 ft higher than Slate Mountain, would have been extremely dangerous- running on snow with whiteout conditions would make it difficult to see the horizon and the course markers, and the consequences of wandering off-course (a real probability) could have been tragic.  I completely support the RD's in their decision to cancel the race, though many were understandably disappointed.

The locksmith showed up, and, $109 later, Cody's car was unlocked.  Cody showed up a few minutes later after finishing up to the aid station at mile 33.  We ate some food, talked to some people, and drove home.

All in all, today was not what I was expecting but was very memorable.  So many people helped me (Kory, Cody, Nik, and Brian) before, during, and after the race, and quite possibly saved me from a real danger on top of Slate Mtn.  Thank you, everyone.  It is unfortunate that the weather didn't cooperate- I guess the weather turned sunny and relatively nice by dinner-time.  I'm a bit disappointed, of course, because I felt great and really think both Cody and I were going to have a great race.  But, it is what it is, and we just hope no one was seriously injured and everyone made it off the mountain ok.  Would I run this again next year?  Yes- I really want to experience the rest of the course.  Hopefully the weather will be a bit friendlier next year!

XT Wings 3 Miles: 18.00
Weight: 0.00
Comments
From Predog on Sat, May 29, 2010 at 17:52:04 from 24.10.160.80

That's quite a letdown. I was wondering what the weather would be like for that, since I definitely got rained on pretty good here on my run.

From Paul on Sat, May 29, 2010 at 18:10:24 from 204.113.19.55

Geez, that sounds awful. I was thinking of you guys when started snowing in Smithfield Canyon at only 6000' elevation. Fortunately for me, that was my turnaround point, but I figure you all would be at least at 9000', plus further north. What a crazy spring so far.

From crockett on Sat, May 29, 2010 at 18:21:17 from 71.36.86.21

Wow, so sorry to hear that. I'm getting other reports about the bad conditions. I really feel for that RD. I sure hope no runners are lost for very long. Ditch the green shorts for something warm...remember that for Bear. I think you should try to talk John into letting you into Squaw Peak. But I guess he has a long waiting list and an imposed limit.

From Scott Ensign on Sat, May 29, 2010 at 19:07:12 from 67.176.95.162

that is scary. glad you made it out OK. good judgement call in calling it. safe trip home, get some rest.

From Steve Piccolo on Sat, May 29, 2010 at 19:10:38 from 66.60.122.29

Too bad that happened. But I guess it will make it easier to recover for the next big race.

From Steve Piccolo on Sun, May 30, 2010 at 00:52:58 from 66.60.122.29

P.S. Great race report and glad you made it out safely.

From Kory on Sun, May 30, 2010 at 01:20:25 from 24.116.159.75

Jon I'm glad your doing okay and got your self safe. You did the right thing by stopping and choosing the more important aspect of life just wanting to live. Goals are good but not when their life threatening.

I figured the weather was bad up in that elevation because of the howling wind and rain at my house

There's always next year and your welcome to stay again. Who knows maybe I will attempt the course.

From steve ash on Sun, May 30, 2010 at 06:47:25 from 174.52.96.106

Sorry to hear that Jon, it sounds hellacious to just endure let alone compete in. Better to live and fight another day for sure. I hope they got everyone out safely.

From jtshad on Sun, May 30, 2010 at 09:52:05 from 69.20.183.178

Sorry to hear about the turn in the weather for a race you were so looking forward to, but I am very happy that you made the right decision and made it off the mountain safely. The running community is so great, nice to have good people around to help out.

To think, we almost went camping down there this weekend!

From Nan on Sun, May 30, 2010 at 11:27:15 from 174.51.250.151

Wow, I'm glad you're safe. Good call pulling the plug when you did.

From Dale on Sun, May 30, 2010 at 15:23:03 from 69.10.215.11

Smart call in tough conditions. Guess to say you learned something from this one would be an understatement. I blame Cody for the car incident....he's a jinx. He made me put my truck in a ditch at the WA Ragnar Relay 2 years ago.

From Jon on Sun, May 30, 2010 at 23:32:20 from 75.169.153.160

Thanks everyone- I'm glad we're all safe, but also wish the weather had cooperated. I really want to see that whole course sometime, and yesterday had great competition. It's just a shame.

Davy- no way can I ditch the shorts! I'd quit running first...

Dale- yeah, Cody's car stinks, that's all I can say.

From Superfly on Thu, Jun 03, 2010 at 09:02:58 from 208.117.127.110

Ugh... That sounds like something that would happen to me with my luck. Or at least to Walter:) Sorry the conditions turned out so bad. Good luck at Logan.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
25.000.000.000.000.0025.00

PM- Since I didn't get my planned 50 miles on Saturday, I figured I should do a long run today.  I started at 2 pm and ran from my house to First Dam, then BST to Green Canyon.  Then I ran 6 miles up GC, just over 1 mile past the upper parking lot.  I started to hit big patches of snow just as I turned around.  Lots of bikers in the canyon.  Then I ran down GC and over to Paul's house via the canal.  I realized around mile 12 that my legs were more fatigued than previously suspected from the race on Sat, plus I bonked around mile 17.  But, I still averaged 7:10-7:30 for the last 6 miles despite feeling very tired.  Finished at Paul's for a nice Memorial Day BBQ with the Peterson's and the Campbell's.  I wore my new Nathan hydration pack today and it worked great.  Good investment.

25 miles total, 3:19:55 (7:60 avg according to my Garmin Training Center, which I guess means 8:00 pace), with just over 3000 ft climbing and lots of trails.  Not a bad day.  I plan to really push the mileage the next few weeks, especially since I don't have to recover from my ultra last Sat.

Fuel XC Miles: 25.00
Weight: 0.00
Comments
From Aaron Kennard on Tue, Jun 01, 2010 at 00:01:00 from 174.51.250.151

which nathan pack did you get? Do you have any advice on the best type of pack/waist strap for a 50K that has about 5 aid stations mixed throughout? I really have no clue what to expect...and the game is on this saturday.

From Benny's on Tue, Jun 01, 2010 at 00:03:56 from 24.170.84.112

snow??? wth??? it's freaking 100 degrees here!! i wish i lived there to enjoy that weather!! :)

From Jon on Tue, Jun 01, 2010 at 00:17:35 from 75.169.153.160

Aaron- I have an HPL 20. Works great.

For your 50k, looks like 9000 ft climbing. That's a lot. Lets say 6-7 hrs for you (I'm just ballparking). You should drink about 20 oz per hour, so 1-2 bottles should be find, depending on distance of aid. Whatever you can find that is comfortable should work (go lite and nathan and ultimate direction all make good ones). I'm partial to handhelds right now, mainly Nathan Quickdraw Elite- it rocks!

I know, Benny. Heck, they cancelled our race on Sat due to a blizzard during the middle of it! It's been a very cold, wet, snowy spring for all of April and May! I want it to stop so I can hit the mtns!

From Aaron Kennard on Tue, Jun 01, 2010 at 01:06:06 from 174.51.250.151

Thanks Jon. I have a nathan waist strap that holds 20 oz. that I think I'll wear, since it can hold my s-caps and its light and I'm really accustomed to it, I guess that will be enough. I'll probably bring a handheld with me in a drop back just in case. I guess you mainly use the hydration packs just for longer solo runs without aid then, or races with longer gaps between aid?

From Jon on Tue, Jun 01, 2010 at 08:43:05 from 75.169.140.199

Yup- only if there are 2+ hrs between aid, and it's hot.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.500.000.000.000.0012.50

PM- 8.5 on Providence Hills loop with Cody at 7:37 avg pace, then 4 on PW with Marci and the kids at 10:00 avg pace.  Tired.  The 7:37 with Cody was easier than the 4 with Marci and the stroller, though.

Progrid Guide Miles: 12.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM- Landfill loop plus PW, 7.5 at 7:32 pace.  Nice morning outside.

PM- Ran from Planet Fitness to Center Street to Dry Canyon, then about 1 mile up Dry.  8.5 miles with 1100 ft gain, 7:59 avg pace.

NB 769 2 Miles: 7.50Pace Miles: 8.50
Weight: 0.00
Comments
From Superfly on Wed, Jun 02, 2010 at 12:54:25 from 208.117.127.110

Good job so far this week after a big Monday. Is your next race Logan Peak?

From Jon on Wed, Jun 02, 2010 at 22:15:59 from 75.169.149.210

Yes sir.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.0010.000.000.000.0016.00

PM- BW.  Ran from Planet Fitness up Center Street- that is a steep street that isn't really a warmup, more of a workout by itself.  Anyways, when I got to Deer Fence I started a 10 mile tempo that took me 5 miles along the very hilly trail to Millville Canyon, then 5 miles on the road heading back, mainly on TOU course.  Splits on Deer Fence were 6:49, 7:20, 7:46 (some of the hills are darn steep on this trail), 6:29, 6:46.  Once on the road heading north I discovered there was a strong headwind that slowed me at least 10+ seconds/mile. Road splits were 6:09, 6:19, 6:17, 6:21, and a final slow mile of 6:33.  I was pooped by mile 7 and really struggled to the end.  But, I got it done.  Total was 15.81 miles in 1:56:24 (7:22 avg) with 1250 ft climbing.  Glad that one is over.

Pocatello "results" are posted- looks like I was the 12th or 13th person into the major aid, and I was the first person to DNF, though someone just 6 minutes behind dropped, too.  Cody finished 10th, just 1 minute behind AJW and Matt Hart.  Awesome.

Pace 2 Miles: 16.00
Weight: 0.00
Comments
From jun on Thu, Jun 03, 2010 at 23:18:52 from 97.126.224.79

Sounds like a tough run today with a lot of different variables. Way to push through it all to produce a great workout. Seems like everything is back to normal.

From Dale on Fri, Jun 04, 2010 at 16:21:08 from 69.10.215.11

Interesting results. Wondered what would be produced as "official" given the circumstances.

Don't tell Cody, but wow, some of the names he was just behind and even ahead of.....pretty damn impressive. Would have been interesting to see how things shook out for both of you if the race had been just 1 day later.

From Jon on Fri, Jun 04, 2010 at 17:20:28 from 138.64.8.52

I know, Dale. That's the big What-If that we won't know. I think we were both going to race well if it weren't for the weather. Bummer- that's all I can say.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.008.008.00

AM- 8 crosstraining.  Cause the niggles in my hips and legs really needed a break from pounding the pavement.

NB 769 2 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.500.000.000.000.0017.50

AM- Idaho Falls.  Ran up Sunnyside towards the river, when I spotted a canal with a dirt trail alongside it just past Rollandet.  I ran along the network of trails/canals out into the farmland for the rest of the run- much better than pavement, that's for sure.  Jeff, I'm surprised you never run along these trails.  7:35-7:50's on the way out into a brisk headwind, 7:05-7:25's on the way back, with increasing pace.  Last 0.5 mile was at 6:25 pace.  17.5 miles total in 2:10:27 (7:27 avg).

My legs have the dull yet satisfying ache that let me know this is my highest weekly mileage yet this year.  Lots of niggles, but nothing that seems too serious.

Pace Miles: 17.50
Weight: 0.00
Comments
From Ben VanBeekum on Sun, Jun 06, 2010 at 00:54:10 from 67.169.246.116

Jon to be honest with ya, I have lived in North Ogden for 26 years and never have been to Ben Lomand Peak!! So seriously name the day and I will work something out.

From Nevels on Sun, Jun 06, 2010 at 03:08:39 from 75.143.66.16

love that feeling...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.005.001.000.000.0010.00

PM- Mini-workout.  3 miles warmup, then a progressive tempo on flat terrain.  Miles were 6:09, 6:08, 6:07, 6:01, 6:00, 5:33.  Last 1/4 mile was at 5:15 pace.  1 mile cooldown.  Definitely the best I have felt in a workout in a long time (probably because I wasn't running up any crazy hills, plus only did 10 miles rather than 16).  10 miles total, 6:29 avg.

Pace Miles: 10.00
Weight: 0.00
Comments
From allie on Tue, Jun 08, 2010 at 09:56:05 from 67.177.0.102

way to put the progression into your progressive tempo.

so i was thinking this morning that i still don't know the whereabouts of planet walk. i am leaving logan in four days! are you willing to divulge?

From Jon on Tue, Jun 08, 2010 at 10:01:26 from 138.64.8.52

Do you know where the Wendy's is on the south end of town, just past Crystal Inn? Head west on Golf Course road right there- PW starts at the corner of Golf Course Rd and 300 W and heads south along the golf course and Logan River for a mile, finishing at Rendezvous Park. It's only 2 miles round trip.

The big mystery is if you can figure out why it's called Planet Walk.

On a related note, it won't be so secret after next week- the first leg of the Ragnar Wasatch Back relay will run along it, courtesy of Paul routing them that way.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.005.000.000.000.0019.00

AM- When I get 5.5 hours or less of sleep and try to wake up before 5 am, my body generally rebels and wins the sleep battle.  If I get more than 6 or 6.5 hours of sleep, I can usually get out of bed.  Last night was 5 hours of sleep, so my body won.  Hence, my morning run was 5 miles instead of 10.  Looking forward to running Jardine Juniper with Cody and Joe tonight- my favorite trail.

PM- Jardine Juniper with Cody and Joe.  This is my all time favorite trail in Logan, but I only do it about once per year.  It is 10 miles with 2000 ft climbing, but very, very runnable and a great trail.  My fastest time ever is 1:16:56, though I think 1:13-1:15 is very possible.  The run was great- the trail was in good condition, weather was very nice.  We ran up at an easy pace, reaching mile 4 in 43 min (about 3 min slower than record pace).  Ran the top loop fairly easy, too, but then Joe took the lead on the downhill and really pushed the pace.  We averaged 5:58 min miles the whole way down, running the last 4 miles in 23:51- a full minute faster than ever before.  Despite the easy start, we finished in 1:17:51- I need to go later this year and set a decent record.  But it was a great run that I enjoyed with the two guys- they are both going to be great competition at Logan Peak in a few weeks.  I have a feeling that the fast miles just ruined my BW tomorrow, though, but it was worth it.

After I dropped them off, I ran 4 more miles, then took a quick shower and went to a church meeting.  Finally got home at 10 pm, 17 hours after I left this morning.  Long, tiring day, but the run was great.

NB 769 2 Miles: 9.00XT Wings 2 Miles: 10.00
Weight: 0.00
Comments
From Aaron Kennard on Wed, Jun 09, 2010 at 01:57:08 from 174.51.250.151

That trail sounds pretty nice. I may have to check it out when I'm out there on the 3rd of july. Nan's going to do the 15K, but I think I'm going to find some trails to run...is there any others you'd recommend?

From Jon on Wed, Jun 09, 2010 at 09:56:28 from 192.107.247.6

Aaron- Lots of recommendations, or you could just join us for any runs on July 2, 3, and/or 5. Cody are I are doing a long trail run on the Bear 100 course on either July 3 or 5. Probably 20-28 miles or so- you would be welcome to join us for that. I'm up for anything on the evening of July 2.

Recommendations- Jardine Juniper is my favorite. Right Hand Fork also has some good runs, and Green Canyon is always a classic. If you're staying with Scott, Deer Fence is right by his house. There are also a few up Blacksmith Fork near where Nan's race starts. If you give us distance and time commitment, we can give recommendations.

From crockett on Wed, Jun 09, 2010 at 14:05:17 from 216.49.181.254

What a wimp. I was out running this morning at 2:15 a.m. Looking forward to doing runs up Timp before work soon if the snow would melt.

From Jon on Wed, Jun 09, 2010 at 15:08:54 from 192.107.247.6

I read about your morning run, Davy. I know I would never win in a crazy competion with you, so I'm not even going to try :)

From Aaron Kennard on Wed, Jun 09, 2010 at 16:33:48 from 174.51.250.151

Thanks for the invite Jon, I'd love to join you guys. I would be up for a 3-4 hour run saturday the 3rd. Maybe join you for part or all of the bear course run if you do it the 3rd...probably not all if it were over 20 miles or so.

We're just going to be in logan that Friday evening and Saturday. We'll be heading to SLC Sat. Afternoon, so saturday morning is ideal time for me to run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.004.0022.00

AM- 4 and 4 easy recovery.  Legs are tired but not at all sore from yesterday, which is a good sign.  I'm to the point where it will take a killer downhill to make me sore, now.

PM- I think my work shoes throw off something in my alignment cause my left hip really hurt today as the day went on.  Combine that with tired legs, and I scrubbed my big workout.  Instead I ran the rather muddy Logan River trail plus some of Wind Caves- looks like the Forest Service did some work on the Wind Caves trail where it had been washed out a few years ago.  Relaxing run in cool, humid weather with a hint of rain.  Lots of walkers and runners out, and I saw Ruth with John 3 times near the end when I had to add a little loop to get more mileage- looks like she is doing well.  14 miles at 8:00 avg pace with 1700 ft vertical.

Pace 2 Miles: 4.00Fuel XC Miles: 14.00
Weight: 0.00
Comments
From jun on Thu, Jun 10, 2010 at 00:30:14 from 63.224.110.65

That's a monster couple of days man. I hope you recover from that. Bummer about your hip. Hips are stupid.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Got out of bed for my run, started getting ready, then decided that my hips are painful enough to deserve a day of rest.  After all, my objective is to be in the best racing shape on race day, not be on top of the mileage board or keep any running streaks alive.  Those items help me get in racing shape, but not when my body needs rest more.

Weight: 0.00
Comments
From Nevels on Sat, Jun 12, 2010 at 10:58:18 from 75.143.66.16

how are the hips feeling?

From Jon on Mon, Jun 14, 2010 at 00:03:10 from 75.169.144.85

Still holding me back a bit, I'm afraid.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
26.000.000.000.000.0026.00

AM- After 2 days in the mountains at a church youth retreat, it was time to run again.  It started raining Fri at noon and hadn't stopped when Cody showed up for the run at 10:30 am on Sat.  The plan was to run from Right Hand Fork of Logan Canyon backwards along the Bear 100 course- up Ricks Hollow, along some dirt road, then down Richards Hollow.  We tried to run up Richards Hollow on May 1 and only made it 1.5 miles to the waterfall due to snow- we wanted to make it all the way to our previous turnaround so we could say we had covered this whole portion.

It was cool and rainy when we started, and would stay this way most of the run, although there were long patches with no rain.  Thankfully, the rain was never too heavy, and we both commented numerous times on how nice the weather was, given it easily could have been miserable.  The entire way was muddy/puddly, sometimes very slick and goopy, but kind of fun. 

The run up Ricks was normal- I have run it many times, always up.  I felt sluggish and my stomach wasn't happy from all the food of the past 2 days.  But I felt better by the time we hit the road and a steady climb to a summit.  The 800 ft descent was muddy with lots of fallen trees to climb over.  We reached the Cowley Aid location, which was the muddiest of the whole run.  Then we climbed 800 ft up another road to another pass, with 2 ATV's and 2 dirt bikes passing us- the only people we would see all run.  

Just after the pass we turned onto Richards Hollow.  It was a glorious trail- that's really the only way I can describe it.  Most of the run was down a high-alpine, 20 to 50 meter wide meadow that had a stream meandering alongside, with multiple beaver dams along the way.  Probably one of the prettiest areas I have ever seen for a run- I would love to camp there for a while.  Just amazing, secluded, and beautiful.  The stream was quite high and we crossed it about a dozen times on the way down- I formed a dry crossing the first time by throwing in rocks, but we quickly discovered we would cross it many times- sometimes 4 times in 100 yards!  We eventually gave up on trying to keep our feet dry.  The bottom portions of the trail did get a bit steeper, but we eventually reached the waterfall, about 13 miles and 2:08 in.

The way back was quite enjoyable with no people the whole way.  We stopped a few times to enjoy some gorgeous overlooks.  It started raining harder near the end and the trail was particularly muddy and puddly, so I just ran clear through the mud.  Finished with a negative split of 2:05, followed by a wade into the creek, shoes and all.  4:13.  Garmin says 25.5 miles with 10,000 vertical, SportTracks says 25.9 miles with 7250 vertical, Bear 100 mileages say 25.9 miles with 7000 ft vertical.  I'll go with 26 miles and 7000 vertical.

Great run today- hard to beat a day like today with mild weather and great trails.  I hadn't planned on running Richards again, but I may have to mid-week sometime. 

XT Wings 3 Miles: 26.00
Weight: 0.00
Comments
From jtshad on Sun, Jun 13, 2010 at 08:00:24 from 69.20.183.178

Awesome run, sounds like fun!

From Aaron Kennard on Tue, Jun 15, 2010 at 01:26:34 from 174.51.250.151

sounds like an awesome run. Are you able to run that entire time or with that type of vertical over that distance are there points where you hike?

I'm trying to determine if I should try to run most of the time on my next 50K which only has 4500 ft of vert. I hiked a TON of my first one, but all of it was runnable stuff, if I were doing just segments and not the whole thing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.500.000.000.000.0017.50

AM- 10 in 69:30 on sore hips.

PM- 7.5 with Marci and the kids.  New shoes- I just retired my second pair of NB 769's last week, and got my third pair out of the box. 

Pace 2 Miles: 10.00NB 769 3 Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.504.000.000.000.0020.50

AM- Accidentally set my alarm for 5:20 am instead of 4:20, so only had time for a quick PW5.  It felt good to sleep in an extra hour, though.

PM- Big Trail Workout with Cody.  Repeated a run from last year- start at First Dam, up Logan Canyon, climb the Wind Caves ridge trail, descend Birdeneau trail, down Green Canyon, then BST to the car.  15.5 miles with about 3000 ft climbing, though 2300 ft of that comes in 3 miles going up the wind caves (aka 15% grade).  I felt good on the uphills, though I was reminded once again how brutal the climb up the the ridge is as we averaged 15:30's uphill even though we ran most of it.  Hit the top of the ridge in 1:32 (9 miles exactly).  The technical descent down Birdeneau was a bit slow for me today, and I watched Cody pull away as he had an extra gear (or two or three- he was a ton faster today downhill).  Didn't feel great the whole way down, but finished the last 6.5 miles in 47:20.  It was strange that I felt fine running uphill, with plenty of leg strength, but felt tired downhill.  Anyways, finished the 15.5 miles in 2:19:50, which is 10 minutes faster than last year.  Very tiring run, but we finished with a good leg soaking in the lake.  You missed out, Joe.  Probably not going to repeat this run this year- too many other good runs out there, plus this one is just so darn slow on the climb.  Good workout for upcoming trail races, though.

Progrid Guide Miles: 5.00Fuel XC Miles: 15.50
Weight: 0.00
Comments
From Predog on Wed, Jun 16, 2010 at 02:21:34 from 24.10.140.186

yeah it sounds like I really missed out. Definitely more fun than my adventure. :P

From Aaron Kennard on Fri, Jun 18, 2010 at 00:14:31 from 174.51.250.151

That sounds like a great steep trail run. I'm thinking maybe I should branch out to some less steep trails, because every trail I've been doing lately has about that much climbing over 3 miles and I've just come to accept 15-16+ min miles as the norm. And for some reason lately I have been feeling a lot better on the uphills too...maybe its just because the uphill zapped us so we're beat coming down.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.500.000.000.000.0018.50

AM- 10 at just under 7 min pace.  Tired, but definitely had more spunk in my legs than I expected after yesterday's run.

PM- 4.5 with Marci and the kids, then 4 more by myself.  Quads are a touch sore- better now than during a race.

Cody sent me the following info regarding snow on Logan Peak for the race- all data is from a snow station near the summit:

2008- 30" snow on June 15.  Course conditions- patchy snow miles 5-11, continuous deep snow with a few bush tops visible from miles 11-16.

2009- 5" snow on June 15.  Course conditions- minor snow miles 5-11, partial snow miles 11-16.

2010- 50" snow on June 15.  Course conditions- who knows.  But it won't be a fast race.  In fact, it snowed at 7500 ft level today! 

Progrid Guide Miles: 8.50NB 769 3 Miles: 8.00
Weight: 0.00
Comments
From jun on Wed, Jun 16, 2010 at 11:06:23 from 66.239.250.209

Nearly 50 miles in 3 days. Amazing. Yesterday's run sounds awesome. Glad you still had something there today.

From Cody on Wed, Jun 16, 2010 at 14:36:23 from 69.9.58.17

You are lucky, I had nothing!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.500.000.000.003.0014.50

AM- 9.5 in 1:06:11.

PM- 2 running, 3 biking while watching the NBA finals- had to switch to the bike to keep my Mexican food dinner from coming up.  I saw a ton of decorated vans and SUV's around town this evening- looks like everyone is ready for the Wasatch Back tomorrow.  Hope everyone has fun and is safe. 

NB 769 3 Miles: 11.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM- Today was my only morning off, meaning the only morning I could sleep in past 4:30 am.  However, just after 5 am I awoke to a loud yet muffled sound.  Thinking it was one of my daughters, I got out of bed to help.  Nope, not them.  I wandered around, trying to locate the source.  I finally discovered it was coming from outside- I opened my door and could clearly hear the speakers from the Wasatch Back starting line, 1 mile from my house.  The dear Ragnar folks, bless their little hearts, had the first runners starting at 5 am and weren't shy about letting the whole neighborhood hear the festivities.  I drove by the circus (starting line) on the way to work, and saw a bunch of decorated vans driving from SLC on my commute.   Looks like nice weather for the run- have fun, everyone!

PM- Stink, stink, STINK!!!  I ran down to the Wasatch Back start in hopes I could win a treadmill like I did last year.  They have an incline trainer, and they give you 5 min to climb as many vertical feet as you can, with 18% min grade.  Whoever has the most vertical wins the treadmill.  The record was 468 ft.  I started at 5.8 mph, thinking that was enough, and chugged along.  It was definitely hot and my legs were tired from the miles this week, but it wasn't super killer.  With about 30 seconds to go, I realized I was a bit short and tried to increase the speed... but it was too late.  I finished with 465 feet.  Aargh.  Oh well.  Talked to a bunch of guys at the start (Bill Cobler, Nick McCombs, Seth Wold), then ran a few miles.  5 miles total, roughly.  I called Cody afterwards and told him to try, but they had taken it down by the time he got there- I even drove over with water to cheer him on and give him water.  It's too bad he couldn't get it.

Pace Miles: 5.00
Weight: 0.00
Comments
From allie on Sat, Jun 19, 2010 at 16:53:50 from 174.23.194.233

those "stinks" are really eye-catching. nice attempt.

From Nan on Sat, Jun 19, 2010 at 20:03:54 from 174.51.250.151

Oh MAN!! Three STINKING feet!!!!!

From Aaron Kennard on Sun, Jun 20, 2010 at 22:23:41 from 174.51.250.151

You should be relieved you didn't get it, now you won't have an excuse to run on a 'stinking' treadmill!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.000.000.000.000.0022.00

AM- I have a long-standing goal of running the whole Bear 100 course prior to the race.  I'd like to do all of it this summer, too.  So today, Cody and I ran 22 miles of the course... of which maybe 1 mile was new to me!  We left at 6 am and shuttled a car to Temple Fork.  Then we drove back to Right Hand Fork and started running the course from there.  The run up Willow Creek was nice and uneventful.  Then there is a bit of road running followed by some very nice singletrack from Temple Fork sawmill down towards Temple Fork.  Lots of amazing beaver ponds in here.  We ran smooth, no pushing the pace since we have a long race next week.  Reached the car at Temple Fork, about 8.35 miles, in about 1:13- not bad considering it had 1500 ft climb and 1300 ft descend.  

After a quick bottle refill and clothes drop, we were onto the challenging part- climbing to Tony Grove.  The climb up Blind Hollow gains 2400 ft in 5.25 miles.  The trail is technical and was generally poor footing from all the moose and horse tracks that churned up the muddy trail, then dried.  Lots of moose tracks... at least partly due to the bull moose we encountered! We were within about 20 yards of it when we all startled each other.  Cody and I made a bunch of noise, and eventually the moose moved away from the trail and up the mountain.  The rest of the climb was uneventful but tiring.  At the top, we found a surprise- the 1.5 mile, 500 ft descent into Tony Grove was completely covered in 1-2 feet of snow.  We skiied down, making our own path.  

The lake still had ice and, unfortunately, the drinking water was not yet turned on.  We talked to some nice hikers, and they gave us a 16 oz bottle to split.  Thanks!  With a bit of water, we began the slow hike back up to the ridge.  Cody led the way and actually found the trail in spurts- he was proud of his route finding abilities.  The descent back to Temple Fork was fairly easy, with the only notable item being that we saw 8 people, our first humans of the day.  Finished with just under 22 miles in 3:48:12 (10:33 avg pace), including 5200 ft climbing and 5000 ft descending.  Grabbed a Jamba Juice and got home just after noon.  Good run, though that's likely my last time on that part till the race.  The amount of snow also puts into question our planned high-elevation runs in the coming weeks.

98 miles this week- high for the year. 

XT Wings 3 Miles: 22.00
Weight: 0.00
Comments
From Dustin on Sat, Jun 19, 2010 at 20:46:13 from 204.113.48.77

Nice work, you guys are a bunch of animals.

From Aaron Kennard on Sat, Jun 19, 2010 at 21:05:55 from 174.51.250.151

wow...solid way to finish off a huge week. And that pace sounds really strong for that much ascending.

Now you've got me really curious though...what life form were the hikers who gave you water since they weren't human?

From Jon on Sat, Jun 19, 2010 at 21:41:00 from 75.169.143.94

Aaron- LOL. They were Klingon, I think. No, they were people. We did see some people in parking lots and in cars, but we don't count those. We only count people we see on the trail.

From Cody on Sat, Jun 19, 2010 at 22:51:33 from 174.52.244.185

Aaron - actually they were Japanese. Jon is racist and doesn't count them as people. Kidding..

From Predog on Sun, Jun 20, 2010 at 22:18:13 from 24.10.140.186

What's up with all the moose sightings lately?

From Jon on Sun, Jun 20, 2010 at 23:39:21 from 75.169.149.16

Who else saw a moose?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

PM- A wonderful run up Green Canyon.  I was intending to do about 10 miles, but my legs felt good and the shade was wonderfully cool and the trail was wonderfully runnable... so I kept going up and up and up.  I think I went the farthest I have ever gone up Green- about 3.5 miles past the end of the road, into some very steep and technical trail (i.e. 1000+ ft/mile).  I really didn't want to turn around, but my one water bottle was running out, I was hungry, and I wanted to see my family for the first time before they went to bed.  7.5 miles up in 1:12 with about 3000 ft climbing (estimated by Google Earth- no garmin today), then down in 52 min.  Felt good, except for some knots in my back.  I'll probably do a bunch of miles tomorrow, then do a 3 day taper for the race.

Cody, one of these evenings we'll have to drive your jeep to the end of GC road, take a few water bottles each, and just go exploring for a few hours.  I really want to know what is over the ridge I almost reached today.  Sometime in the next few months, hopefully. 

NB 769 3 Miles: 15.00
Weight: 0.00
Comments
From jtshad on Tue, Jun 22, 2010 at 08:27:31 from 69.20.183.178

Sounds like a fun run! Good luck this weekend at Logan Peak!

From Paul on Tue, Jun 22, 2010 at 10:11:10 from 174.27.230.30

Stacy and I backpacked the whole trail once. You get up into the high country, out of Green Canyon, and you can go up to Mt Elmer and Birdeneau Peak. You can do a little loop up there, but bring a topo map. Absolutely, gorgeous, inspiring area, surprising considered how ugly the lower part of the Green Canyon singletrack is. It's worth your while to keep going. Elmer is awesome. Birdeneau is awesome and a little scary to circumvent. You can also look down into Birch Canyon from the very top, about a 1000' sheer cliff. It's dizzying.

From Jon on Tue, Jun 22, 2010 at 10:22:03 from 192.107.247.6

Thanks, Paul. We may try going from Wood Camp up the to Cottonwood Canyon (N of Mt Elmer), then turn S from there and go into Green. Want to come?

From Paul on Tue, Jun 22, 2010 at 12:34:48 from 65.103.252.214

If it's a Saturday, I might come. But I think it would be better to park at Green, then run up Birdeneau to the ridge, and then take the ridge all the way to Elmer. Then you could come down Green, and it would be a big loop. No shuttle needed, plus the views from the ridge are awesome, and you can bag Birdeneau Peak, Mt Jardine, and Mt Elmer all in the same run.

From Jon on Tue, Jun 22, 2010 at 13:20:25 from 192.107.247.6

How about July 10 or 17? I can pencil it in- Cody is out of town both those weeks, but we could invite Joe and anyone else, too.

From Paul on Tue, Jun 22, 2010 at 13:32:34 from 65.103.252.214

Actually, July 31 is probably my only available Saturday for a trail run.

From Cody on Tue, Jun 22, 2010 at 23:39:15 from 216.189.211.186

One of these days we can all get together again, I can feel it....

Cool run. I am in either way...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

AM- 9

PM- 11 with Joe from First Dam to just before Guinavah Malibu.  Easy pace, lots of conversation, focused mainly on moose and other wildlife.  92 min.  I've been eating a ton of fruits and veggies recently, which is great health-wise but bad GI-running wise.  

What is the best way to get pumped up for Logan Peak Trail Run this weekend?  I can think of no better way than watching this video...

 

Pace Miles: 9.00Fuel XC Miles: 11.00
Weight: 0.00
Comments
From Vis on Tue, Jun 22, 2010 at 22:23:02 from 208.88.8.22

Man, Coldplay seems to have a real running rhythm in a lot of their songs.

Thanks for sharing. It almost makes me want to leave the desert to run.

From Derunzo on Tue, Jun 22, 2010 at 22:28:52 from 98.229.131.173

Awesome Video!

From Nevels on Tue, Jun 22, 2010 at 22:35:55 from 75.143.66.16

that's a great video. good for a little motivation on those days when your looking for a reason to get out there.

have you seen the one he put together for 2009? the link is:

http://www.youtube.com/watch?v=_362jQVXK8k

i like the one you posted a little better, but the '09 one is pretty good, too...

From Jon on Wed, Jun 23, 2010 at 01:04:44 from 75.169.156.244

Yeah, I've seen the 2009 one, too- I agree that the 2008 is better. More gorgeous scenery. Both are great, though.

From crockett on Wed, Jun 23, 2010 at 11:43:54 from 216.49.181.254

Good luck Saturday. I thought about coming up, running around and watching, but need to stay closer to home this weekend.

From Predog on Wed, Jun 23, 2010 at 13:54:47 from 24.10.140.186

Don't forget, we also talked about the naked lady who stole a guy's car, crashed it into a fence at ATK, got away from officers because she was slippery from sweat, stole the squad car, jumped it 50 feet, and then scaled a barbed wire fence into the arms of the taser-toting police.

http://www.ksl.com/index.php?nid=148&sid=11276905

From Jon on Wed, Jun 23, 2010 at 16:05:04 from 192.107.247.6

Yup, Joe, can't forget that one. KSL even gives her name!

From Paul on Wed, Jun 23, 2010 at 16:29:59 from 65.103.252.214

The video could have had more people chowing down at aid stations. That would get me pumped.

From Jon on Wed, Jun 23, 2010 at 16:46:10 from 192.107.247.6

Paul, I think your purpose in life is to introduce the running world to Brugers. Try it at your Bear aid station this year.

Speaking of which, are you doing an aid station? Crewing me? Both?

From Paul on Wed, Jun 23, 2010 at 18:39:15 from 65.103.252.214

Leatham again.

From Nic on Wed, Jun 23, 2010 at 20:28:31 from 72.253.160.40

That is a cool video. I think a lot of it is from the Western States 100 course but not all of it. My hometown (Meadow Vista) is 15 minutes from the WS100 finish line so I got to see the finish many times and run all over parts of the course growing up. Someday I hope to run the WS100.

From Jon on Wed, Jun 23, 2010 at 21:00:34 from 75.169.156.244

You and me both, Nic.

Paul- you'll have to cheer for me as I go by.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

AM- 7 easy around Providence-River Heights.

NB 769 3 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM- PW 5 with 6 strides.  I dedicated the railroad crossing to the memory of Joe's big toe.

NB 769 3 Miles: 5.00
Weight: 0.00
Comments
From Predog on Thu, Jun 24, 2010 at 22:41:35 from 24.10.140.186

Aw thanks Jon! I feel all warm and fuzzy inside now and my big toe got teary eyed for a second. haha

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

PM- Easy PW 4 with Marci and the kids.

NB 769 3 Miles: 4.00
Weight: 0.00
Comments
From jtshad on Fri, Jun 25, 2010 at 23:59:23 from 70.103.88.75

Good luck tomorrow!

Race: Logan Peak Run (28 Miles) 04:28:48, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.0028.000.000.000.0030.00

AM- Logan Peak Run.  The hometown race.  I was lucky enough to win the race against stiff (primarily out-of-town) competition the past few years.  This year, the competition came from the locals!  The race is 28 miles (give or take), all trail, some of it rather technical, running from Logan to the top of Logan Peak and back.  7200 ft elevation gain, and equal loss.

Warmed up a few miles, 4 star race.  They adjusted the start a bit, thankfully eliminating a bit of road and making the race about 1/3 mile shorter.  We started, and I soon found myself leading a pack of 5 (me, Joe, Cody, Chris Cawley, and Scott Dickey) all the way up the steep Dry Canyon to aid 1.  Splits were 8:57, 11:29, 14:14, 15:27, and 14:28 (counting aid stop).  We were 2.5 min up on last year's CR pace, primarily due to the shorter start.  I stopped at mile 6 to relieve myself while enjoying the view, and fell to the back.  Followed Chris down South Syncline trail for a few miles, then we turned a corner and saw Cody sprawled out with Joe tending to him.  Big wipeout, bloody lip, arms, etc.  Cody seemed in a bit of a daze.  I was thinking (hoping?) the fall would make Cody hesitant and slow on the downhills, but he bounced back like the stubborn guy he is. Scott had pulled away but we reeled him in soon.  Lots of up and down to aid 2 at the backside of the peak, splits of 10:11, 6:49, 9:02 (with stopping for Cody), 10:31, 11:44, 9:50.  4 min total faster than last year.

Despite fears and reports of tons of snow, the ascent to the peak wasn't too muddy or snowy- and less icy than last year.  Chris pushed the uphill, but we lagged behind, knowing the oxygen debt wasn't worth it.  Hit the top in 2:37:10, about 4-5 min faster than last year.  I felt good on the uphills.  Then back down to the aid station, catching a bonking Chris on the way.  Splits were 10:59, 16:20, 10:50, 8:30, 7:32.

I was very good with quick aid station stops at the first 3, though Cody left aid 3 just a hair ahead of me.  I quickly caught and passed him, and Joe caught Cody.  Chris and Scott fell back, never seen again.  I put about 30 seconds on Joe and Cody on the jeep trail, and was hoping I could repeat last year's race where I pulled away on the North Syncline singletrack and eventually won.  I reached the singletrack 6 min ahead of last years time.  However, when I hit the downhill/rolling singletrack, my legs failed to kick into high gear.  Cody and Joe easily caught me and we ran as a pack till aid 4 at the top of Dry.  But I knew I was in trouble- my legs didn't have any downhill speed and my stomach was trying to send back all the gu's.  Splits were 9:23, 7:11, 7:13, 10:04, 13:40, 8:43.  We had given back 3 min compared to my time last year by the time we reached aid 4.

I stopped for a bottle refill at aid 4, while Cody and Joe took off down the hill.  I was only about 10 seconds back when I left, but I watched the gap grow and grow.  Last year, I ran the 4 dry canyon miles in 24:02.  This year, I ran them in 31:06.  Not really much else to say about that- my legs were finished, nothing for the downhill.  With my high training mileage, my legs sometimes feel great on downhills, and sometimes they are empty.  Today was the first race where they were empty.  I knew Cody and Joe were gone, and started to worry about being caught, but still couldn't speed up.  I wasn't bonking in terms of running out of sugar/energy, my legs were just tired.  Splits were 7:59, 7:07, 8:07, 7:53, 7:20.  A far cry from last year's 6 min miles.  Finished 6-7 min back from Cody and Joe, final time of 4:28:48.  2 min slower than last year, though I estimate the course was 2.5 min faster.  So probably 4.5 min slower, in real terms.  FRB/SGRC 1 thru 3 sweep, and all Loganites- kind of fun.

Chris finished 4th place, 12 min back from me.  The big adventurer, though, was Shane Martin, who missed a turn, tried to bushwack back, and somehow ended up at the bottom of Logan Canyon after avoiding some cliffs.  He ran down the canyon river trail and bushwacked back up to the starting line, begging some water off a kind homeowner on the way.  Quite the tale.  Lots of people had tales of massive wipeouts, too, with 8 of the top 10 finishers sporting scrapes and bruises.  I was one of the few who stayed on my feet.

It was great to see how excited Cody and Joe were for their races, as well as many other runners.  Lots of people had great runs.  I enjoyed spending some time at the finish, talking to lots of people (including FRB-ers Bryce, ultrajim, and twinkies) and eating the great food spread Bruce provides, and playing a bit with my family, too, who had come to support me.  

I'll admit it's a bit painful to lose a race after winning it 2 years in a row, especially to Cody :).  I'm sure Cody will remind me of the defeat often (which I deserve), and he and Joe earned all the accolades they can get- they ran very strong and, unlike me, finished well.  I'm know my recent high mileage (88 miles/week avg over the past 4 weeks) slowed me at the end.  I imagine a decent taper would have helped, but I'm really not sure it would have been enough to stay up with Cody and Joe at the end- they were super speedy.  I knowingly chose to not taper, aiming all training towards the Bear 100, and this is simply a consequence.  I do have lots of time to make up on Cody at El Vaquero Loco, however... so he better watch out!

Well done to everyone today, and a big thanks to the RD's, aid station volunteers, and my family.  A great day and a great trail run on a beautiful mountain- can't ask for much more than that.

XT Wings 3 Miles: 29.00
Weight: 0.00
Comments
From Aaron Kennard on Sat, Jun 26, 2010 at 19:36:19 from 174.51.250.151

Great race, and great sportsmanship. That's cool to see how close you all are to each other, and running that fast at all...taper or not, is pretty dang impressive in itself (but moreso doing it without tapering). I look forward to meeting all you guys this coming weekend.

From Paul on Sat, Jun 26, 2010 at 20:09:38 from 174.27.230.30

Great job. I thought it was really cool that you, Cody, and Joe swept 1-3. Way to represent! Definitely a solid race for you.

From Dale on Sat, Jun 26, 2010 at 21:13:50 from 69.10.215.11

Fine job giving everyone a run for the money. Really great effort sans taper. Don't let Cody give you too much grief....you're still up on # of wins by my count.

From JD on Sat, Jun 26, 2010 at 23:49:57 from 209.183.51.47

Sounds like a perfect training run for Bear 100.

I assume you saw that Krupicka took a close 2nd behind Geoff Roes at WS100 today. They were together throughout most of the race. Both of them smashed the CR. Good stuff.

From Burt on Sat, Jun 26, 2010 at 23:54:33 from 72.200.68.199

So now we get the whole story on Cody's rope-a-dope technique. The classic European flop. Just kidding. You guys are super tough. Great race.

From Jon on Sun, Jun 27, 2010 at 00:31:58 from 75.169.157.35

Dale- good point about # of wins!

JD- yeah, I was hitting refresh on WS page and twitter as fast as I could. Exciting, amazing comeback for Geoff.

From Little Bad Legs on Sun, Jun 27, 2010 at 00:44:30 from 67.170.153.203

Great job Jon and great showing by the blog. I'm sure not tapering will pay of big time for your next race. Way to keep things in perspective.

From Kelli on Sun, Jun 27, 2010 at 01:44:54 from 71.219.99.30

Well, if you have to come in 3rd, best to come in third to friends! Nice race, super impressed.

From Scott Ensign on Sun, Jun 27, 2010 at 02:09:17 from 65.100.217.150

great race and report, neat to see the clean sweep by you, Cody and Joe-very cool. nicely done!

From Bryce on Sun, Jun 27, 2010 at 11:18:04 from 174.52.190.220

There's fast juice in that Cache Valley water! you guys had an amazing race! Incrediable the pace you put down out there, its like you are competing in an totally different sport than the rest of us. Very impressive and well done. I agree with the above, AMAZING WS this year! Way to go Geoff!

From James on Sun, Jun 27, 2010 at 19:41:26 from 174.23.40.175

Good race Jon! I enjoyed your report. If I ever get over this muscle tear I might come race you guys in that one next year.

From Samantha Dean-Howard on Mon, Jun 28, 2010 at 07:51:14 from 78.32.130.9

Great race Jon well done incredible pace on trail races :)

From jtshad on Mon, Jun 28, 2010 at 10:26:35 from 204.134.132.225

Great race, sorry about the tired legs! At least you didn't get bloody...but I bet you would take a scrape or to for the win!

Fantastic race!

From Superfly on Mon, Jun 28, 2010 at 10:57:04 from 208.117.127.110

Good job Jon. Next year you and Cody can race it again in a win takes all showdown:) The race sounds fun but brutal.

From Robert on Mon, Jun 28, 2010 at 13:35:54 from 65.101.164.200

No bumps or bruises on a technical course and 3rd place to friends? I'd take it. Great job.

From jun on Mon, Jun 28, 2010 at 19:57:12 from 97.126.235.79

Great job. That's awesome. I'm excited to see how you'll do down in Mesa. You should win it!

From Burt on Mon, Jun 28, 2010 at 21:41:10 from 68.225.214.248

Love the new blog title. Haha!

From Jim Kern on Mon, Jun 28, 2010 at 23:04:01 from 38.107.218.2

Congratulations on a great race. Thanks for your encouragement. I'm think I might have found my calling as a 'sweeper'.

From Twinkies on Tue, Jun 29, 2010 at 14:49:43 from 134.24.147.249

It amazes me that you still did sub 8's on tired legs. You guys are in a different league. Great job out there. Saturday was a perfect day. That is one of the most scenic courses I was ever ran.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

AM- 8.5 miles in 59:30.  Legs felt better than I thought they would- soreness is maybe a 2 out of 10.

NB 769 3 Miles: 8.50
Weight: 0.00
Comments
From Steve Piccolo on Mon, Jun 28, 2010 at 11:57:24 from 155.100.160.123

Wow, that's great to only have minimal soreness after racing 28 miles. The beauty of trail running, I guess. Good job on the race.

From Paul on Mon, Jun 28, 2010 at 12:09:27 from 65.103.252.214

I usually experience less post-race fatigue and soreness when I don't taper for races. I think when you go into a race both physically and mentally tired, there's some inhibitor that prevents you from really pushing to the point of soreness.

From Jon on Mon, Jun 28, 2010 at 13:56:25 from 192.107.247.6

Paul- definitely true. That inhibitor is really what slowed me on the Dry Canyon descent. Just couldn't get my legs to go faster- kind of like a governor on a car. Frustrating, but very real.

From Aaron Kennard on Mon, Jun 28, 2010 at 20:01:23 from 174.51.250.151

I like the new blog title

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.500.000.000.000.0016.50

I've gotten in bed ~11-11:30 the past few nights, but not been able to fall asleep until 12:30-1 am or later.  Very rare for me.  Needless to say, I canned my morning run to get a little much-needed sleep.  It's ok- I can say I'm still recovering from my race.

PM- Today was one of those "blah", just-get-in-the-miles kind of run.  Started at First Dam, ran up the canyon to Spring Hollow.  Then I decided to run up Crimson Trail, a trail I haven't been on in 7 years.  I remembered why- it's a nice hike, but it's a terrible running trail, quite honestly.  The ascent is rather steep (especially on tired legs), the descent is super steep (1200 ft in 1 miles), and the top is so twisty, rocky, and hilly that it is impossible to get any rhythm going. 41 min for the 3 miles on that trail.  Then I did some running around Guinavah Malibu campground and headed back.  Lots of bug swarms on the trail, causing me to run with my head down and breathe through my nose.  A weather front with very strong winds, gusts of dusts, and rain also moved through.  Just glad to finish today- 16.5 slow miles with 2400 ft climbing, according to Sporttracks.  Tired.

Progrid Guide TR Miles: 16.50
Weight: 0.00
Comments
From Cody on Tue, Jun 29, 2010 at 10:39:11 from 69.9.58.17

I am bagging any running today. Wish I could join you on the trail, but just not a good idea today.

From Jon on Tue, Jun 29, 2010 at 11:58:03 from 192.107.247.6

Ok. I'll just run by my lonesome.

From David Nelson on Tue, Jun 29, 2010 at 23:09:18 from 24.22.229.1

My first reaction when I read "Crimson Trail" was "Nice, I love that one!" Then realized I've only hiked it. You're right, lousy place to run anything at a decent pace. But of all the things to complain about...

Nice race over the weekend, I won't post on the report because everybody else already has.

From Superfly on Tue, Jun 29, 2010 at 23:17:19 from 208.117.127.110

That sleep thing happens to me at least twice a week. Totally sucks because I'm dead and in bed early but then just lay there.

From jun on Tue, Jun 29, 2010 at 23:39:05 from 97.126.235.79

That's a lot of miles to tough out. Way to stick it out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

AM- 9 mi wandering around Logan.  There were some HS girls and a coach doing repeats on the track at 5:14 am- I want to know how that coach motivates the girls to get up for a workout that early!

PM- I was planning to run 10 miles.  However, I was exhausted right from the start.  This seems to occur to me more than normal recently, and I don't think it's overtraining or burnout.  I thought as I ran and think I know the answer- my mileage is 90+ mpw these days, but I have barely increased my eating.  For example, I estimate I ate 2500 calories yesterday- not near enough for 16-20 miles per day.  Hence, the fatigue and recent weight loss (3 lbs in 2 weeks).  I had a talk with Marci, and she'll buy me a lot more food.  Anyways, I ended up running 3.5 miles in about 35 min (I told you I was tired), then was forced to walk the last .5 back.  Sad.  But hopefully an increased awareness of caloric intake will stymie this problem and let me return to my normal energy levels.

On a related note, I just signed up for the Bear 100 today.  My 2 year build up to this race will finally culminate in 12 weeks! 

Pace 2 Miles: 4.00NB 769 3 Miles: 9.00
Weight: 0.00
Comments
From Paul on Wed, Jun 30, 2010 at 11:48:36 from 65.103.252.214

He probably promised to take them to the Twilight movie.

From Jon on Wed, Jun 30, 2010 at 12:11:09 from 192.107.247.6

Didn't the twilight movie come out last year, or 2 years ago? I would think they've already seen it.

From Paul on Wed, Jun 30, 2010 at 12:13:14 from 65.103.252.214

Yeah, I don't know. I think they're showing it again this week. Probably just a re-run.

From Jon on Wed, Jun 30, 2010 at 13:20:24 from 192.107.247.6

Just looked on imdb. You were right- there is a new Twilight opening this weekend!

From JD on Wed, Jun 30, 2010 at 13:22:45 from 70.96.78.157

I thought Harry Potter died in the last one?

From Paul on Wed, Jun 30, 2010 at 13:25:56 from 65.103.252.214

lol. And I don't see how they can make another, since they destroyed the Ring in the last movie.

From Paul on Wed, Jun 30, 2010 at 13:27:37 from 65.103.252.214

Jon - the only reason I know is that there was a review on NPR last night on my drive home. Slow news day, I guess. We haven't had TV reception since I built my deck (it must block the tv atoms), so I'm a bit out of it when it comes to pop culture.

From Jon on Wed, Jun 30, 2010 at 16:50:49 from 192.107.247.6

Paul- you don't have to be ashamed to admit that you're a closet-Twilight fan, and already have tickets for the midnight showing tomorrow. We're all friends, so you can be honest with us. We won't make fun of you. Too much.

From Paul on Wed, Jun 30, 2010 at 16:54:38 from 65.103.252.214

Stacy and I enjoyed watching Buffy the Vampire Slayer occasionally. Is Twilight similar?

From KP on Wed, Jun 30, 2010 at 17:07:40 from 65.208.22.25

jon, it opened at midnight today (wednesday)

ha!

From Nevels on Wed, Jun 30, 2010 at 23:52:41 from 65.4.23.125

what are you shooting for time-wise at the Bear?

From Jon on Thu, Jul 01, 2010 at 00:23:27 from 75.169.139.159

Hard to say. Top 5, or even top 3 would be great, place wise. Time wise? Somewhere between 20 (awesome race) to 22 hours.

From David Nelson on Thu, Jul 01, 2010 at 11:05:01 from 24.22.229.1

Jon, I don't know if/what supplements you take, but a lot of people I know up here are using Udu's Oil these days. Krissy Moehl works with them a lot and now swears by it, both for what it does recovery-wise and keeping away that feeling of always being hungry when mileage gets up there. So there's my only real advice. My other contribution is that Twilight is filmed like two hours from my house in a crappy little town called Forks, and every business there is now named "Twilight" something. It's dumb.

From Paul on Thu, Jul 01, 2010 at 11:17:41 from 174.27.235.135

They should film Twilight IV in Preston, ID. Gosh!

From Faceless Ghost on Thu, Jul 01, 2010 at 16:47:53 from 173.8.90.229

I know you've been in the game long enough to know these things, but be careful with the fatigue--I've been down that road before, and it doesn't end well.

From Faceless Ghost on Thu, Jul 01, 2010 at 16:49:29 from 173.8.90.229

And be careful with the Twilight thing, too. I haven't been down that road, but I doubt it ends any better.

From Adam RW on Thu, Jul 01, 2010 at 23:34:03 from 155.101.152.123

What a nice mark to put up on your calendar. I'm sure those 12 wk will fly by.

From Jon on Fri, Jul 02, 2010 at 00:08:33 from 75.169.139.159

Thanks for the concern, ghost. Definitely have to watch burnout.

Dave- I'm to cheap for supplements. But I'll look into it- anything can help!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

AM- I scrubbed my BW after yesterday's debacle.  But I ate like a pig last night and today, so hoped I would feel better on the run.  I did.  But I didn't feel like venturing far from home, so I ran PW.  Or, more accurately, I ran PW PW PW PW PW.  That's a whole lotta PW.  12 miles, 1:30:30.  I'll add a few more miles tomorrow.

NB 769 3 Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.005.000.000.000.0016.00

AM- 5.5.  I got within 20 feet of a deer before he startled and ran away.

PM- 10.5 miles up Green Canyon.  Hot.  Nothing too exciting to report, other than the fact the Forest Service put a new big map of the Naomi Wilderness Area at the start of the upper singletrack.  5.25 miles up with 1700 ft climbing in 49 min, then down in 34:27 (6:33 pace, so I'll count it as MP just for kicks and giggles).  I love Green Canyon.  Lots of campers and cars, but only saw 4 people on the trail the whole time, all biking.  1:23:27 total, 7:56 avg.  Good start to a long weekend.

Happy 4th of July weekend, everyone! 

Progrid Guide TR Miles: 10.50Progrid Guide Miles: 5.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.500.000.000.000.0014.50

AM- Marci was running a 15k race up Blacksmith Fork, so I dropped her off and hurried to the nearest trail- Leatham Hollow.  Ran 4.25 miles to the trailhead, gaining 2700 ft in the process.  Most of the trail is wonderful.  I saw the most beautiful scene, and will have to go back to take a picture of it soon.  The trail was cutting across a steep mountain with a shady pine forest.  The forest floor was completely and brilliantly green, covered with some small, leafy ground cover.  Pure white columbine flowers peppered the entire hillside, too.  Gorgeous.

49 min for the ascent, 33 for the descent.  Then I drove to the race course and found Marci a mile from the finish, so ran in with her.  Spent some time at the finish with my family and all the racers (FRB sweep on the women's side, Paul won the men), then ran back to my car with a bunch of bananas in each hand.  I'm sure it was a funny sight.

PM- 4 more with my dad, PW. 

Progrid Guide TR Miles: 10.50NB 769 3 Miles: 4.00
Weight: 0.00
Comments
From Aaron Kennard on Sat, Jul 03, 2010 at 23:27:26 from 174.23.217.230

That's cool that you were able to slip in a sweet trail run at the same time as the race...sorry we couldn't connect on a run, but thanks again for the invite and for the attempt. Nice meeting you this weekend.

From Paul on Sun, Jul 04, 2010 at 21:01:27 from 174.27.235.135

It was indeed a funny sight. Stacy and I drove by you, and Stacy said, "Why is he running with bananas"? I replied that you obviously needed both the mileage and the bananas.

From Jon on Sun, Jul 04, 2010 at 21:04:51 from 75.169.143.32

I had one car pull over and offer me a ride. They looked shocked when I declined- I'm sure they were thinking I was running all the way back to the start with the bananas. I have to say, bananas are harder/heavier/more awkward than water bottles.

From Paul on Sun, Jul 04, 2010 at 21:07:56 from 174.27.235.135

The bananas with the hand straps are 75% more efficient for carrying.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
30.000.000.000.000.0030.00

AM- Long run on the Bear 100 course with Cody.  We ran the last 30 miles, including the only parts I had never previously run.  I have now run the whole thing!

We started at mile 69 of the course, immediately crossing the Logan River (I didn't want wet feet the whole time, so I wore an old pair of shoes for the crossing and threw them back across, to be picked up later).  Ran up the very nice but far too short Peterson Hollow, then climbed and descended a rough trail into Beaver Mtn lodge.  From there we went up (and up and up) to Sink Hollow and Gibson Basin, then to Beaver Creek campground, where we saw our first people on the trail- a bunch of ATV-ers.  Then a very steady climb to Ranger Dip, followed by the incredibly steep climb to the last summit above Bear Lake.  One final, minor descent (only 3500 ft of elevation loss), a stream crossing (which included me sitting down in it for a bit), and a little road got us to the finish.  Last mile was sub-7, so we still had some legs left.  A good run with Cody, as always.

Our families met us in Bear Lake for some beach time.  The run was rather slow- 30.3 miles in 5:16:03 (10:26 avg pace).  Cody's Sporttracks recorded 6072 ft climbing, 7206 descending- wow.  The Bear 100 website says we only did 4800 ft climbing and 5800 descending, which I know is wrong- I think they underestimate by 20%.  My arms and head are absolutely burnt, so no warm showers for a while.  Feel good otherwise.  It's nice to finally have done the whole course so I know what to expect in September.   

Fuel XC Miles: 30.00
Weight: 0.00
Comments
From Paul on Tue, Jul 06, 2010 at 10:53:50 from 174.27.235.135

I'd trust Phil Lowry's numbers over Cody's. The little garmins are terrible at estimating vertical, and they usually overestimate. I think Phil uses a much nicer (more accurate) GPS.

From jtshad on Tue, Jul 06, 2010 at 11:05:04 from 204.134.132.225

Next time remember the sunscreen!

From Jon on Tue, Jul 06, 2010 at 11:38:10 from 192.107.247.6

Paul- I know Phil is probably closer, but still underestimates. For example, if I look at just the max/mins from yesterday's run (i.e. elevation at Franklin basin up to a saddle and down to Beaver Lodge), we ran 5100 ft climbing and 6200 descending. That's not accounting for any small rolling hills along the way. So I'm sure that Phil is at least some off on the low side. Doesn't really matter, though- it is what it is, and everyone runs the same thing.

From Superfly on Tue, Jul 06, 2010 at 13:31:02 from 208.117.127.110

Nice run man. Anytime someone goes over a marathon distance in a training run it a BIG deal.

From Aaron Kennard on Tue, Jul 06, 2010 at 21:33:12 from 174.51.250.151

I'm excited to see what your 'rather fast' time is in the real deal if that's your 'rather slow' speed. Seems like a solid pace for that kind of a training run. Although I imagine doing that after 70 previous miles is going to change things just a tad.

From Adam RW on Tue, Jul 06, 2010 at 23:23:12 from 155.101.152.123

Great way to spend the holiday. Glad to see there was no residual soreness today from this run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

PM- PW 4 by myself, then PW 5 with the family.  No soreness- I think it would take a pretty monster run these days to give me any soreness.  Legs were a bit sluggish the first mile, but then perked up nicely.  

NB 769 3 Miles: 9.00
Weight: 0.00
Comments
From marci on Tue, Jul 06, 2010 at 23:43:20 from 75.169.136.11

Thanks for running with me! How do I compare to Cody in a running partner? Be careful how you answer!

From Jon on Wed, Jul 07, 2010 at 10:44:15 from 192.107.247.6

Better looking but not as fast.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.502.000.000.000.0019.50

AM- 9 miles, with 2 faster.

PM- 10.5 miles with Cody and Joe up Green Canyon.  A local biking store had set up a demo tent, so there were lots of mountain bikers on the trail.  Otherwise, easy and uneventful.  8:31 avg pace with almost 1500 ft climbing. 

My all-time record for most Mon to Wed miles is 59.  I'm at 58.5 so far this week... not bad, supposing I've only run 4 times.

We were discussing trail runs, and I commented that it had been a while since I had done a long run on roads- I'm doing all trails these days.  I reviewed my blog to see if this was true- sure enough, it's been even longer than I imagined.  My last long run (i.e. 18+ miles) that was mostly on roads was October 24, 2009, when I ran the Ogden Valley 50 miler!  In other words, I haven't done a long run on the roads for almost 9 months!!! 

Progrid Guide TR Miles: 10.50Pace 2 Miles: 7.00
Weight: 0.00
Comments
From Lily on Wed, Jul 07, 2010 at 13:55:13 from 67.199.181.73

Whoa, you are a running machine! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

AM- 9 in and around the golf course.

I still can't believe I haven't had a long run on the roads since October.

PM- PW 4 with family.  Sore hips.

I turned in my 2 weeks notice at work today.  My last day is July 23, then I'll have 4 weeks before I move to my new job in South Carolina!  It will be a huge change, but we are excited.  However, I will definitely miss the mountains of Utah, especially how close they are for trail running.  But having a job is more important than staying in Logan, so off we go on a new adventure.  And you better believe that I'll be running the trails every day until I leave! 

Progrid Guide Miles: 4.00NB 769 3 Miles: 9.00
Weight: 0.00
Comments
From Superfly on Thu, Jul 08, 2010 at 10:18:45 from 208.117.127.110

You better do 20 on the roads to see what it's like again.

From Jon on Thu, Jul 08, 2010 at 11:22:33 from 192.107.247.6

But why? I don't have any races planned on the roads...

From jun on Thu, Jul 08, 2010 at 13:25:12 from 66.239.250.209

Definitely don't do it. It's just a lot of pain and discomfort. Trails are money.

From Vis on Fri, Jul 09, 2010 at 00:29:09 from 208.88.8.22

Wow. That came out of nowhere. I wish you the best. It seems like there is a pretty vibrant trail scene in the southeast.

Does that rule out the Bear 100?

From Paul on Fri, Jul 09, 2010 at 08:23:58 from 174.27.235.135

I didn't realize that you liked the trails. You've never mentioned it.

From Adam RW on Fri, Jul 09, 2010 at 08:43:05 from 155.101.152.123

I second Paul's comment.

From KP on Fri, Jul 09, 2010 at 09:03:28 from 65.208.22.25

welcome to the south!

From Jon on Fri, Jul 09, 2010 at 09:41:47 from 192.107.247.6

Paul and Adam- :) I can mention it again for you. Trails, trails, trails, TRAILS!

Vis- no, I'll be flying back for it. The downside is that I'll lose my altitude training benefit.

From crockett on Sat, Jul 10, 2010 at 14:38:41 from 71.36.79.167

Wow, so sorry to hear that you will be moving, but it was inevitable. A bunch of good ultras in the East, more each year.

From jun on Sat, Jul 10, 2010 at 15:30:59 from 63.224.108.173

I just read this update. Sorry to hear you'll be moving, and before I even got a chance to meet you. I wish the best for you and your family.

From PVHS on Sun, Jul 11, 2010 at 17:32:02 from 75.169.90.161

Just read about your plans Jon - good luck, and we will miss you out this way.

From jtshad on Sun, Jul 11, 2010 at 22:24:56 from 69.20.183.178

Good luck on the new adventure with GE, you will be missed up here!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0014.5014.50

AM- 6.5 easy xt, cause my hips need a break.

PM- 8 

Weight: 0.00
Comments
From Paul on Fri, Jul 09, 2010 at 10:58:53 from 174.27.235.135

Yeah, you better taper for tomorrow!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.500.000.000.000.0019.50

AM- Long Run with Paul.  I left at 5:15 am for Paul's, so only 4 hrs sleep again- tired this week.  We drove to Cherry Creek canyon in Richmond and parked at 5300 ft to do a run Paul raves about- High Creek Lake, a long loop with a bit of road running.  We did the road running first, knocking out over 7 miles in the first hour with some climbing.  Then the trail started up High Creek, which was quite nice.  It climbs only 2800 ft in 5 miles (yes, I am now used to steep trails), with increasing steepness towards the top.  The pace was fairly easy, with the 6.5 mile climb taking about 1 hr 45 min.  There was a beautiful, Colorado-ish high mountain meadow at about 8000 ft (I have many pictures but can't figure out how to post them- I'll update later).  Lots and lots of wildflowers everywhere.  The lake itself is at 8800 ft and rather small, with a perfectly smooth surface.  Beautiful.  After a brief rest, we climbed to a saddle, enjoyed the views, then descended and climbed to another saddle at 9400 ft.  From there, it was all downhill on Cherry Creek canyon.  The going was still slow due to steep trails, rocks, and overgrown bushes.  The trail drops over 4000 ft in 6 miles, which took up about 70 min.  There was a lady partway up who was trimming plants, which helped with trail visibility- thanks!  After a few creek crossings and a bit of road at the end, we were finished.  19.6 miles in 3:59, for a whopping 12:10 avg pace, with about 5200 ft climbing and descending.

Beautiful run- probably one of the top 5 I've ever done in Cache Valley.  Thanks for playing tour guide, Paul.  The trail isn't great for regular training runs (too steep and slow), but is amazing for a once-in-a-while scenic runs.  Amazing, amazing scenery.

This is my highest mileage week ever- 105.5 miles, with 60 miles on the trails.  It is also my most elevation ever in a week- 12750 climbing and 13900 descending.  I intend to break both in the coming weeks.  Finally, I'm guessing it is my most ever time spent running (other than during an ultra race)- just under 17 hours.  Then add another 5 hours driving to trails, a few hours sightseeing on the trails,  and time getting ready before and showering after... probably 25-27 hours, in all.  Lots of time.  I'm just glad I have a very understanding, patient wife... thanks, babe!

XT Wings 3 Miles: 19.50
Weight: 0.00
Comments
From Superfly on Sat, Jul 10, 2010 at 16:08:10 from 208.117.127.110

Good run Jon. Totally sucks your moving. I mean good for your family and job but bad for the utah running family. I guess we'll all have to come out there and run a race with ya once in a while. Scout out the area and competition then maybe we do a relay or something out in that area.

Good job on the mileage this week too!

From allie on Sat, Jul 10, 2010 at 16:29:03 from 174.23.226.74

sounds like a great run. hope you can figure out how to post the pics. nice job on the mileage.

From crockett on Sat, Jul 10, 2010 at 19:17:33 from 71.36.79.167

Amazing run. Thanks for sharing. Great tough week.

From Bryce on Sun, Jul 11, 2010 at 00:41:52 from 174.52.190.220

That's a big week, like having another part time job. Tough to balance it all, I hear the understanding wife thing.

From Paul on Sun, Jul 11, 2010 at 15:37:03 from 174.27.219.36

I'm really really sore today. More sore than any race I've done this years. Quads and glutes.

From Jon on Sun, Jul 11, 2010 at 18:29:03 from 75.169.156.117

Sorry to hear that, Paul. I guess that's one good thing about lots of steep trail runs- I'm not sore at all! Nothing. So you should run like this with me every week, if for no other reason than to get rid of soreness!

From Cody on Tue, Jul 13, 2010 at 23:30:00 from 174.52.244.185

Cool Run! I am jealous. I want to it someday!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Pictures from yesterday's run with Paul:

A view of Cherry Peak from the climb: 


 

Paul running through his favorite part- a high meadow with lots of flowers:


 

Approaching the lake from below:


 

Crystal clear, smooth water- beautiful and peaceful.  We didn't see anyone for hours:


 

Paul and I taking in the view:



 

View of Logan and Cache Valley from the high point:


 

Mt. Naomi, the highest mtn in the Bear River Range.  We were only 500 ft below it and could almost reach out and touch it:


 

 Running between saddles:


 

Logan Canyon and Mt. Logan in the distance:


 

A waterfall in Cherry Creek canyon, one of many:


Weight: 0.00
Comments
From jun on Sun, Jul 11, 2010 at 21:02:07 from 97.126.224.130

Broken. I can't see any of them. Sorry mate

From Superfly on Sun, Jul 11, 2010 at 21:52:00 from 208.117.127.110

Yeah Jon it's not working.

So on your move will it put you in a better position for living/working? Maybe cut down the commute time your putting in now? It's sad your leaving but if you could live closer to your work that would surly make your life much more enjoyable. Just think of getting up at 6 everyday instead of like 3:30.

From Jon on Sun, Jul 11, 2010 at 23:52:07 from 75.169.143.187

Now can you see them? I'm trying a new method of posting pictures.

From JD on Sun, Jul 11, 2010 at 23:59:54 from 32.176.204.82

Yes. Beautiful place to run!

From jun on Mon, Jul 12, 2010 at 00:21:22 from 97.126.224.130

Unbelievable Jon. That looks just amazing. Now I'm definitely going to have to do Bear 100.

From Stacy on Mon, Jul 12, 2010 at 00:24:52 from 97.114.175.167

Thank you for the gorgeous pics. I grew up in Colorado. Moved to the upper midwest 28 years ago. I still get "homesick" for the mountains. Your pics were a nice "mountain fix" for this flatlander. :)

From jtshad on Mon, Jul 12, 2010 at 11:08:46 from 204.134.132.225

Nice run, what a beautiful place to experience! You will miss these kind of mountains in SC, but you will get to explore all kinds of new terrain and landscapes.

From Paul on Mon, Jul 12, 2010 at 11:23:04 from 174.27.219.36

pictures never do it justice...but still worth taking them

From Jon on Mon, Jul 12, 2010 at 12:13:34 from 192.107.247.6

Definitely true, Paul. Though the pictures at the lake do show how smooth it was...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

AM- 6 easy.  Family is out of town, so lots of trail mileage the next 2 evenings.

PM- Drove to Richards Hollow for a nice trail run.  Got started a bit late- 7:30 or so. Quite a nice trail- the first 2 miles climb 1400 ft, but then it flattens out in a nice meadow, with low mountains on either side and a meandering stream.  The next 4.7 miles climb only a net 1100 ft, though there is a lot of undulating.  I made it to the road at the top (6.7 miles, 72 minutes = 10:45 avg pace) and had hurry down to not get caught in the dark (47 min = 7:00 avg pace down).  Not a single person on the trail the whole time, though I did startle lots of deer that were eating at dusk, including some nice bucks.  Lots of mosquitos to eat me, plus other bugs that wanted to suicide kamikaze-style into my mouth and eyes (ouch).  Easy pace, but nice run.  Added a bit on the road at the end to make it 14 miles even in 2:07:28, with 4000 ft climbing and equal amount descending.  Good start to the week.  I enjoy this trail, though not as much as Jardine... partly because you have to drive almost 4 miles on a rough dirt road, which is very hard on my poor Toyota Tercel.  Finally got home after 10 pm for dinner.

Cody, for the record, the trail crosses the stream 18 times in the first 4.8 miles (before the junction), including 5 times in .25 mile.  Although a few of the crossings were dry.  And there are 9 more stream/water crossings on the Elbow, meaning 27 total water crossings!  Each way!  But the stream is low enough I never got more than my toes wet. 

A few photos for enjoyment- the first is the meandering stream and singletrack:

 

 

Nice open meadow for running

 

 

A very impressive beaver dam:

 

 

The builder and proprietor of said dam.  He enjoyed loudly splashing his tail to startle me: 

 

Fuel XC Miles: 14.00NB 769 3 Miles: 6.00
Weight: 0.00
Comments
From Cody on Tue, Jul 13, 2010 at 23:28:55 from 174.52.244.185

Glad you made it back to Richards!

Too many creek crossings!

From Aaron Kennard on Wed, Jul 14, 2010 at 00:10:17 from 174.51.250.151

I absolutely loved that trail. Especially the creek crossings actually, coming down on a hot morning and charging through them felt really good. That must have been pretty in the evening...although I can't say I would have loved the bug bath.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM- 5.

Some idiot took the photos of our home listing on MLS, and made a fake Craigslist add saying our house is for rent, very cheap, fully furnished.  They even made a fake email address Jonathan21A@yahoo.com, or something like that, and asked renters to wire him some money to reserve it.  The listing included our real home address- so people are showing up at our house wanting to rent it.  It's got me pretty agravated.

PM- Sometimes it only takes one mile to realize that you've been pushing yourself real hard, you've got a few niggles bordering on getting worse, and you haven't been getting near enough sleep to recover.  The smart thing to do is bag the run and get some extra rest.  Today was one of those days for me.  1 mile. 

XT Wings 3 Miles: 1.00
Weight: 0.00
Comments
From Jason McK on Tue, Jul 13, 2010 at 09:32:23 from 97.117.40.187

That sucks. Is there any way to wire him a small amount and figure out who he is?

From Paul on Tue, Jul 13, 2010 at 09:35:51 from 174.27.219.36

It was me. Gotcha!!

No, just kidding. That sucks, kind of creepy too. I would feel a little violated.

From jun on Tue, Jul 13, 2010 at 10:38:37 from 66.239.250.209

I smell a sting operation. When you find out who it is, let me know. "I know a guy". Ha.

Seriously though, I do.

From jtshad on Tue, Jul 13, 2010 at 10:56:50 from 204.134.132.225

Gotta love internet ethics! This is what is really frustrating to homeowners and realtors trying to help the folks in the market. Sorry about the issues with the home.

From JD on Tue, Jul 13, 2010 at 11:16:45 from 70.96.78.157

Lowlife's! Good luck clearing that up.

From David Nelson on Tue, Jul 13, 2010 at 12:35:00 from 24.22.229.1

Just ask everyone who shows up for a cash deposit, or at least a fee to look around. They'll be sorry they trusted Craigslist!

Hey, I talked to Paul the other night. My new plan is to come down and run TOU, then stay a week and be there for the Bear. You need a pacer?

From Jon on Tue, Jul 13, 2010 at 13:24:59 from 192.107.247.6

Dave- that would be most welcome. Cody wants to pace some, but he hasn't decided how much. I can have a pacer for 63 miles, so will need at least 2 or 3. Plus a crew. I would love to have you run some of it with me.

From Nic on Tue, Jul 13, 2010 at 18:56:56 from 174.23.24.48

That's crazy about the house scam. Last year we found a house on craigslist that was for rent that ended up being a scam. I didn't send them any money so we didn't lose anything but those scammers are pretty smart. They look on the public land records or MLS to get the owners real name and then use that. What is in South Carolina?

From Jon on Tue, Jul 13, 2010 at 20:06:04 from 75.169.155.170

We're moving to Greenville to work at GE.

From Aaron Kennard on Tue, Jul 13, 2010 at 23:55:41 from 174.51.250.151

I have had that happen to me on craigslist at least 15 times, but I don't live in the houses so its not as big of a deal...still annoying kind of.

I hear you on the 1 mile. I had 2 on monday, and I was done. Its funny how you can run 20 miles some days and not want to ever stop going...and others run 1 mile and wonder how you can mentally bear another step.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Cody and I ran up Franklin Basin on July 5.  Looks like we should keep our eyes open for some new adventure...

PM- 10 with Cody up the Logan canyon trail.  Nice to have him back in town and hear about his Yellowstone adventure.  No time, but I felt 100 times better than yesterday.  I got 6.5 hours of sleep last night, which is a ton more than the 4.5 to 5 hrs the two previous nights. 

Progrid Guide Miles: 10.00
Weight: 0.00
Comments
From jun on Wed, Jul 14, 2010 at 10:52:41 from 66.239.250.209

Wow, that's cool. I doubt they would be any threat to humans, especially if you weren't running alone. That would be an awesome thing to see.

From Holt on Fri, Jul 16, 2010 at 20:12:25 from 75.169.90.161

That would add a little zest to the run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

AM- 9.  Only 5 full days of work left... not that I'm counting or anything.

PM- 8 miles with the kids in the jogging stroller while someone looked at our house.  The kids were very well behaved.  Although I have slowly realized that it is a lot harder to push the 60-65 lbs of kid weight now than it was to push 30 lbs two years ago. 

Pace 2 Miles: 3.00NB 769 3 Miles: 8.00
Weight: 0.00
Comments
From Amy on Thu, Jul 15, 2010 at 12:32:04 from 8.22.13.133

Good luck in your new place.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.500.000.000.000.0017.50

Went camping last night, so didn't get my run in until 12:30 pm.  Hot, hot, hot- 95 when I finished!  I've always wanted to do North Syncline when I could enjoy it, since I have only run it as part of Logan Peak Run.  So I ran up Dry Canyon to North Syncline, then down to Inspiration Point.  The run up Dry was hot and slow (3100 ft climb in 3.6 miles), with lots of pictures.  North Syncline is rather enjoyable and mostly shaded, and rolls between 7800 to 8600 ft.  I was able to enjoy lots of nice views of Logan Canyon that I've never had time to look at before.  Once I hit the end of NS, I ran down the ATV trail to Inspiration Pt, which is a peninsula (of sorts) with wonderful views of Spring Hollow and Logan Canyon.  It took me 1:45 to run the 8.5+ miles to the overlook, so pretty slow.  The run back was enjoyable but hotter as I descended down Dry.  I saw 3 people on my way up Dry, but no one the rest of the day- very isolated.  And did I mention hot?  I drank 32 oz Powerade at the start, all 70 oz in my Nathan pack, and a 32 oz Jamba Juice afterwards, and still lost weight.  I pushed it a bit on some of the downhill, with some sub-6 pace, but generally relaxed.  Total time was just over 3 hours for 17.5 miles, with 5100 ft climbing and 5100 descending.  I enjoy North Syncline, but it would be much better if you didn't have to run up Dry to get to it!  I was also sad to see a ton of cow damage to the trail and surrounding bushes- they really did a number to the plants.

I was looking at last Sat's run with Paul and noticed it was similar to today's run- pretty close, actually.  19.5 vs 17.5 miles,  4 hrs vs 3 hrs, and 5050 ft climbing vs 5100 ft.  I'll post pictures later.

XT Wings 2 Miles: 17.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Yesterday's run-

Dry Canyon rock art was everywhere:

 

 

View of Logan from North Syncline, just above Dry Canyon- yup, I started down there:

 

 

 Lots of yellow and blue flowers, with Mt. Logan in the background:

 

 

 Did I mention there were lots of flowers?

 

 

 Looking at Spring Hollow  and Logan Canyon from Inspiration Point:

 

 

 Self portrait, with Cache Valley in the background:

 

 

 Ah, singletrack, how I love thee...

 

Weight: 0.00
Comments
From Dale on Mon, Jul 19, 2010 at 12:22:25 from 69.10.215.11

Cool pics. I'm tired just thinking of all the climbing to get that high up. What are you going to do for elevation gain runs in South Carolina where the highest elevation is only 3560'?

From Jon on Mon, Jul 19, 2010 at 13:56:24 from 192.107.247.6

Dale- I guess I'm going to lose my altidude training! And just in time for me to come back to Utah for the Bear...

From Dale on Mon, Jul 19, 2010 at 14:03:41 from 69.10.215.11

Perhaps the heat and humidity training you'll get will offset the altitude training loss.

From Cold Wine on Mon, Jul 19, 2010 at 23:50:01 from 174.23.75.82

Thanks. And thanks for posting the pictures. I used to live in Logan while going to school, but I didn't run then. I'd love to run on the trails you posted pictures of.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

AM- 8 at around 7-ish pace, I think.  My hips feel better than last week, which is part of the reason I did low mileage last week.  This week I'm going to push Mon and Tue, then do a 3 day taper before the Grand Mesa 50 this Saturday, a first-time race all abover 10,000 ft.  There are only 20 people in my race, but one is Zeke Tiernan, a former University of Colorado, 2 time NCAA All-American, plus 2008 Leadville 100 3rd place finisher.  Should be fun.

PM- Trail run with Joe and Cody.  Kind of.  We drove to Right Hand Fork together and ran the Ricks Canyon to Steel Hollow loop, a very enjoyable 12 mile run with good climbing and descending and quite a bit of shade.  I've really been in a slump recently, especially on my downhill running, so wanted to push the workout today to mentally prove to myself that I can still run fast.  I haven't done this trail much recently, but seem to remember my fastest time previously being 1:35:30, though the trail used to have a 1/2 mile shortcut (4 min) that is now closed.  I started off fast and Cody and Joe hung with me for a few minutes before deciding to relax a bit.  I felt great on the 2300 ft climb up Ricks- everything was effortless and I did the 4.5 miles about 3 minutes faster than ever before.  My stomach wasn't happy, so I had 2 potty breaks, which let the guys pass me.  But I was moving very well at a tempo-like pace.

The rest of the run I would slowly catch up to them but then have to take another potty stop right before passing them- and they didn't know I was behind them.  5 potty breaks in all.  I felt great other than the stops, though.  I really pushed the downhill, staying aggressive, which I haven't been able to do for over a month.  Even had a 5:55 mile on technical singletrack.  Finished the 12 mile loop with 2300 ft climbing and 2300 ft descending in 1:32:21 running time- accounting for the longer course, that means this is 7 minutes faster than my old record.  Wow.  Good mental boost for my race on Sat.  And I'll have to come back one cool morning to go even faster.  Good to do this trail again- it's an old classic.

Pace Miles: 8.00XT Wings 3 Miles: 12.00
Weight: 0.00
Comments
From Aaron Kennard on Wed, Jul 21, 2010 at 15:27:41 from 174.51.250.151

Nice run - that's great to have that mental boost to feel good going into the race. Its nice going into a race without mental self-doubts about conditioning. That sounds like a smart move to prep yourself.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.500.000.000.000.0020.50

AM- 9 mi ez.

PM- First Dam to GMC, plus a hair.  Easy pace, 11.5 miles.  Nothing interesting except that I ran into a pole.  Literally.  I wasn't paying attention and ran my left shoulder directly into a pole on a car gate across the trail, impacting hard enough to jar my teeth.  That's gonna leave a mark- my shoulder hurts so much I can barely raise it.  First time I've ever done that. 

Pace 2 Miles: 11.50NB 769 3 Miles: 9.00
Weight: 0.00
Comments
From Adam RW on Wed, Jul 21, 2010 at 09:32:51 from 155.101.152.123

Ouch.

From marci on Wed, Jul 21, 2010 at 13:18:26 from 75.169.158.138

I am impressed, or surprised you'd announce your clumsiness to the world. ha.

...But i've seen the battle wounds the pole left and that must be one tough piece of metal.

From jun on Wed, Jul 21, 2010 at 17:44:52 from 66.239.250.209

School for the gifted?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

PM- Opened the garage to grab the jogging stroller just as Cody went by with his, so we did a stroller caravan for the first time in a while.  Ran to the high school or something.  4.5 easy miles.  Although slow might be a better description than easy, since pushing a stroller is never easy.

NB 769 3 Miles: 4.50
Weight: 0.00
Comments
From todd kelly on Thu, Jul 22, 2010 at 03:11:21 from 173.129.111.65

That looks like a fun trail run with Cache in the back. like the pictures.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM- PW5, tptp.

Most years, my lowest racing weight is around 134-136 lbs (on my scale, which is about 4 lbs too light).  I weighed in this morning at 133- so I am skinny and ready to go!  

Finally, I've added a few thoughts about leaving Utah on by blogspot page.

Pace 2 Miles: 5.00
Weight: 0.00
Comments
From jun on Thu, Jul 22, 2010 at 15:28:39 from 66.239.250.209

Holy cow. How tall are you, 5'1"? I think I have you by 30 lbs. I think I weighed 133 in Jr High. And I'm pretty skinny now and only 6' tall.

Hey, can someone get Jon a sammich? With maybe four scoops of mayo or something?

From Paul on Thu, Jul 22, 2010 at 15:42:11 from 65.103.252.214

I weigh less now than I did in high school. I also run a lot faster.

From Jon on Thu, Jul 22, 2010 at 15:43:58 from 75.169.149.111

Jun, I wrestled 119 lbs as a Jr in high school at 5'9", and I didn't have to drop any weight! My non-running weight is 145-155, and my max all-time is 170. I really have to be running a lot of miles to drop below 135... and trust me, I eat a TON. Just ask my wife- she complains every time she goes grocery shopping!

From jun on Thu, Jul 22, 2010 at 15:45:15 from 66.239.250.209

Funny you say that. I also weigh less than in high school. Not sure if I'm faster, but I sure can run farther. I was pretty super fast in high school.

From jun on Thu, Jul 22, 2010 at 15:55:51 from 66.239.250.209

I went on my mission at about 170 and gained 5 lbs while there. Oddly enough, the weight was more muscle than fat as I used to work out a lot. I bought a suit just before coming home and bought it large because everyone said I'd gain weight when I got home. However, within 6 months of coming home I started rock climbing and dropped almost 10 lbs. Since I started running I've dropped even more weight and sit right around the 160 mark. I still have that suit and it is still too big. Ha.

From Twinkies on Thu, Jul 22, 2010 at 16:15:56 from 63.241.173.64

Sorry to here that you are leaving Utah. The mountains are going to miss you.

From c h a d on Thu, Jul 22, 2010 at 22:53:22 from 98.202.67.18

Hey Jon--it has just come to my attention that you are leaving Utah. Sorry, I'm a little slow on the uptake. I wish you and your family the best in this new adventure. It has been a real pleasure to run with you and get to know you over the past few years--I only wish we could log a few more miles. I assume we will be able to follow you on the blog!

Good luck with everything. Perhaps I'll get to see you before you leave. You're a good man and a talented athlete. Any town would be fortunate to have you.

From Dustin on Fri, Jul 23, 2010 at 00:05:57 from 209.33.243.131

Sorry I'm also a little late getting the news. Best of luck to you and your family in South Carolina. I've enjoyed the years getting to know you through doing a few relays and you guys coming down to St. George. Hope everything goes good with the move.

From Kory on Tue, Jul 27, 2010 at 00:38:12 from 134.50.201.18

Jon I would be curious what your daily eating routine is for meals. Can you give an example. God Bless you in SC I hope it works great for your family and you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

AM- PW 3 with strides.

Now I am heading to work at ATK for the last time ever.  After, I am driving staight to Colorado for the Grand Mesa 50 mile on Saturday, then driving from Colorado straight to SLC on Sunday morning to fly to South Carolina for a 4 day house hunting trip.  I'll return home Wed night.  So don't count on seeing my race report until Wed night or Thursday sometime.

Pace 2 Miles: 3.00
Weight: 0.00
Comments
From allie on Fri, Jul 23, 2010 at 09:18:19 from 174.23.226.74

good luck with everything.

From Paul on Fri, Jul 23, 2010 at 09:53:30 from 174.27.193.158

So I guess I won't spend all Saturday evening hitting "refresh"...

Best of luck in all endeavors this weekend and next week.

Are you wearing your green shorts to work today?

From Jon on Fri, Jul 23, 2010 at 10:54:38 from 192.107.247.6

Paul- :)

From jun on Fri, Jul 23, 2010 at 11:31:53 from 66.239.250.209

Busy weekend. Kill it at the Grand Mesa. You should do really well. And better luck finding a house.

From jtshad on Sun, Jul 25, 2010 at 14:03:10 from 69.20.183.178

Travel safely!

From Adam RW on Sun, Jul 25, 2010 at 15:35:08 from 24.10.132.131

I hope the race went well (looking forward to the report). Good luck in the house hunt and have safe flights...

Race: Grand Mesa 50+ (54 Miles) 09:21:57, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
55.000.000.000.000.0055.00

Quick report- Pulled off a win at the Grand Mesa 50 (actually 54) mile race. Very fun, beautiful race, all above 10,000 feet. Hotter and more difficult with more climbing than expected (including the longest, steepest climb of my life). Good competition from Zeke Tiernan (29 min 10k-er, 2xNCAA All American and Univ. of Colorado, 2009 Leadville 100 3rd place finisher), but edged him by 10-15 min. Great crewing by my parents. Fun and challenging race, with the expected snafus for a first time race. Highest mileage ever in 1 week.  Already feel recovered- no soreness, other than the nasty sunburn all over. 

[7/29 update] Full report has been posted on my blogspot page

Weight: 0.00
Comments
From Jim Kern on Mon, Jul 26, 2010 at 09:20:56 from 192.107.247.6

Congrats on the win. Looking forward to the full report.

From Paul on Mon, Jul 26, 2010 at 09:38:20 from 174.27.193.158

Sweet.

From Dale on Mon, Jul 26, 2010 at 19:00:40 from 69.10.215.11

Nice. Want to hear more about the heat and the climb.

From Bob on Mon, Jul 26, 2010 at 20:12:27 from 65.101.172.88

Great job. It's all coming together.

From Superfly on Tue, Jul 27, 2010 at 06:25:53 from 208.117.127.110

Graet job on a nice win. Looking forward to the full report and some pic's of what must be a bright red sunburn. Maybe peeling by now:)

From jtshad on Tue, Jul 27, 2010 at 08:01:46 from 69.20.183.178

Wow, congrats on yet another win. You are becoming a force to be reckoned with in the ultra world!

From Bryce on Tue, Jul 27, 2010 at 09:15:31 from 174.52.190.220

Congrats Jon, solid win. Happy house hunting.

From JimF on Tue, Jul 27, 2010 at 09:53:53 from 68.46.211.156

Awesome! Congrats on the win! Your ability to handle the distance and climbing amaze me.

From Faceless Ghost on Tue, Jul 27, 2010 at 12:40:33 from 173.8.90.229

Great job. It looks like you're setting yourself up nicely for the Bear 100.

From Rossy on Wed, Jul 28, 2010 at 09:24:08 from 151.151.16.13

You are amazing Jon! Awesome run in an extremely difficult race!

From Adam RW on Thu, Jul 29, 2010 at 09:12:07 from 155.101.152.123

S-P-E-C-T-A-C-U-L-A-R !!!

From Jason McK on Thu, Jul 29, 2010 at 15:54:44 from 63.255.173.99

WOW!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

House hunting in South Carolina.  I felt great today, no soreness other than my sunburn.  But I chose not to run- this is a super easy recovery week before some very hard weeks.

Weight: 0.00
Comments
From jtshad on Thu, Jul 29, 2010 at 17:08:42 from 204.134.132.225

Welcome home, did you find a house?

From Jon on Thu, Jul 29, 2010 at 17:43:49 from 75.169.142.23

Signed a lease on an apartment- can't buy till our house in Logan sells.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

AM - 3 easy XT miles in SC.

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

PM- Back in Utah.  Ran 6.5 miles with Marci up Green Canyon in the heat.  Legs were predictably very sluggish after a long plane ride.  My wife is hardcore.  She is trying to decide if she wants to do a 25k trail race next month.  

Progrid Guide TR Miles: 6.50
Weight: 0.00
Comments
From Jim Kern on Fri, Jul 30, 2010 at 02:00:46 from 97.117.42.147

El Vaquero Loco 25K?

Tell her - Just say Yes!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- Considered a challenging run today, then decided to just go easy again.  10 miles on the river trail, starting at Stokes.  22 cars in the parking lot, which ended up belonging to the Mountain Crest cross country team members and parents, out for a run on the trail.  

Grand Mesa 50 mile race report has now been posted.

Pace 2 Miles: 10.00
Weight: 0.00
Comments
From Aaron Kennard on Fri, Jul 30, 2010 at 11:17:15 from 69.18.151.138

Very well done! That was a good write up and a great job in the race! And no need to apologize on the length, its great to read the detail and the play by play. Congrats on a solid performance against the clock and your sole, yet very capable sounding competitor!

I bet that steep climb was murderous on zeke with only 1 bottle if you were dry and had 2! Did you forget to wear sunblock or just not enough? Sunburns are one of the worst things ever, especially blistering ones. I wear my kids 70 spf sunblock every time these days which has kept me sunburn free for a long time now.

From allie on Fri, Jul 30, 2010 at 15:47:27 from 174.23.226.74

great report and cool pictures. i agree with aaron, the length was not an issue because the content was very interesting and detailed. congrats on the win. ouch on the sunburn.

From Dale on Fri, Jul 30, 2010 at 15:58:11 from 69.10.215.11

Good report. Always nice to read about the suffering of others :)

What do you tote your "stuff" (i.e. maps, gels, food, etc) with in ultra races? I haven't found a good solution yet.

From Jon on Fri, Jul 30, 2010 at 15:58:33 from 75.169.146.140

Aaron- Zeke carried 2 bottles on that portion, but we both ran dry!

I put on sunscreen, but apparently not near enough for the hot sun at 10,000 ft.

From Jon on Fri, Jul 30, 2010 at 16:03:04 from 75.169.146.140

Dale- I have a Nathan HPL #028 (the Krissy pack) that I use. Not sure it's for sale anymore- it's just a vest with a small pouch in back and 2 things up front. Very handy to carry maps, gu's, and stash an extra bottle (or 2) or clothes in back. Light and comfortable.

From Jon on Fri, Jul 30, 2010 at 16:03:32 from 75.169.146.140

http://www.amazon.com/Nathan-Lightweight-Race-Pocket-Light/dp/B000RIAVEK

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.500.000.000.000.0020.50

AM- Crazy trail run.  I enjoyed sleeping in and got a late start at 8:45 am.  Already warm.  Ran up the wonderful Jardine Juniper for 3.3 miles till the intersection with Cottonwood Canyon, spotting one moose along the way (he disappeared into the trees in the 5 seconds it took me to grab my camera).  I have never done Cottonwood before and decided to conquer it today.  

It was immediately apparent that Cottonwood would be a lot slower than the very-runnable Jardine- the trail was overgrown and very steep, both up and down- the first mile alone had 800 ft climbing and 700 ft descending.  I dropped from 10 min miles to 20 min miles.  Then, I reached the meadow.  Normally I enjoy high mountain meadows, but not this one.  The trail was so overgrown it was almost impossible to see the trail, and the plants were so wet from dew that I was soon soaking wet from chest level down to my now-squishy shoes.  And there were literally hundreds of downed trees across the trail, which I could not see until I was almost on them.  More than once my shin very painfully observantly made me aware of downed trees- my shins are now covered with big, bloody swollen bruises.  And the undergrowth was so thick that I had trouble moving my feet forward at all.  I was moving at 2 miles per hour, when I wasn't sprawled on my face due to grabby branches.  It was very annoying and slow, not trail running at all.

 

There is a trail in here... honest.  Believe it or not, it's straight ahead in this photo.

 

No, really, I swear there is... 

 

Ok, now I'm not so sure.  Hard to see with 5-7 foot high plants!

I pushed onwards through the 5-7 foot tall plants, finally reaching the end of the meadow after just under a mile.  I found the (very faint) trail and pressed onwards for a few more minutes before deciding the trail was impassible.  I turned around, cursing the meadow the whole time.  Shortly after leaving the meadow, I heard something very large in the ravine just below me that seemed to be following me for a while.  Worried, I lobbed several large rocks in its direction to no avail.  Thinking it was likely another moose or even a mountain lion, I found a stout, 2 foot long branch to use as a club.  With adrenaline surging, I ran with the club (first time ever in my life).  Fortunately, I reached Jardine trail 2 miles later without incident- the 5 miles on Cottonwood took me over 90 minutes!  I ran up the trail on the typical tree route, taking a picture of the tree before returning the 5 miles back to my car.

 

 Cottonwood Creek

 

Cody, I took this picture of Logan Peak just for you.

 

Requisite shot of the 3200 year old Jardine Juniper tree

Total run was 15.5 miles with 5000 ft elevation gain and equal loss, in about 3 hr 10 min.  Slow.  Joe and Cody, I cannot recommend ever running Cottonwood Canyon in any form- it is not at all suited for a trail run, unless you enjoy 2 mph treks through head-high weeds.

Last year I hit 2000 miles on Aug 12, while I just reached that milestone today for 2010.  And this whole "no job, just trail running for a month" gig rocks!!!

PM- 5 miles pushing the stroller on the river trail while Marci ran to the end of the singletrack and back.  We made it to the start of the singletrack, then back to the car, then back up to a little ways past Stokes.  The stroller is rather hard to push up gravel hills, but absolutely flies on the downhills. 

NB 800 Miles: 5.00XT Wings 3 Miles: 15.50
Weight: 0.00
Comments
From Paul on Fri, Jul 30, 2010 at 16:10:49 from 65.103.252.214

Cottonwood Canyon is used a lot for skiing, but you're the first person I know who ever been on that trail in the summer...maybe we know why now.

From marci on Fri, Jul 30, 2010 at 16:27:07 from 75.169.146.140

wow babe that is intense! glad it was a fun run and no mtn. lion got ya.

From Jason McK on Fri, Jul 30, 2010 at 16:52:30 from 63.255.173.99

Your description of trail running almost makes me want to ditch the road forever (well, except the bruised, bloody shins, and the club-wielding, rock-throwing maniac I may run into...)

From Jon on Fri, Jul 30, 2010 at 19:19:00 from 75.169.146.140

Paul- I stopped at the Forest Service building today and bought one of the very nice maps of the forest. I know, buying it one month before moving after 8 years here... not smart. Anyways, the ranger said they haven't maintained Cottonwood Canyon for 35-40 years, and that it was "nice of me to try" the route (i.e. you can try it, but you won't make it the whole way), and that new maps don't even show it. Definitely impassible. Oh well, live and learn.

From Paul on Sat, Jul 31, 2010 at 11:02:24 from 174.27.193.158

That's pretty funny.

From Cody on Sat, Jul 31, 2010 at 18:28:19 from 71.219.86.128

Thanks for the tip, and the picture! Glad you are making the most of all your spare time! Very jealous...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.000.000.000.000.0022.00

AM- I decided to do a trail run I had never done before this morning.  I drove up the canyon to just before the turnoff to Tony Grove and parked near the USU Forestry Station.  The route is known as Turkey Trail-Peter Sinks-Stump Hollow, and was a delightful 22 mile run.  Unfortunately, I felt very tired and hungry right from the start, and only had a few hundred calories with me, so ran most of the way bonked.  Slow and painful.

Turkey Trail is an ATV route that climbs 2100 ft in the first 3.8 miles, topping out at Peter Sinks.  The next 4.3 miles were all between 8200-8400 ft as I skirted Peter Sinks and reached the singletrack at the top of Stump Hollow.  Peter Sinks had a very desolate feel, and I never saw another person up there.  Stump was a very delightful, generally smooth and soft singletrack that descended about 1400 ft in about 3 miles.  It strikes me as very comparable to Jardine Juniper, and I highly recommend it (unlike Cottonwood, from yesterday).  I would have enjoyed it more if I felt better and knew I wouldn't have to run back up.  I saw 2 horse riders near the turn around, my first people in 2 hours.

The run back was painfully slow as I was out of energy and dehydrated.  I even had to walk a few of the flats and downhills due to lack of energy.  I eventually made it back to the car in 4:03:57.  Total run was 22 miles with 4600 ft climbing and 4600 ft descending.  

I highly recommend Stump Hollow, and plan to do it when I am fresh and can run more of it.

More pictures- I'm taking lots of pictures so I can remember all this for myself.  Hope you don't mind.

 

Turkey Trail ATV

 

Peter Sinks- it is the sight of the 2nd lowest temp ever recorded in the continental US, -69.3 deg on Feb 1, 1985.  The bowls trap air that is so cold that trees can't grow in the bottom of the sinks.  Even in the summer, they never go more than 4 days without freezing.

 

Stump Hollow

 

Lots of flowers

 

Did I mention it was dusty?  This is right before I jumped into Logan River. 

Fuel XC Miles: 22.00
Weight: 0.00
Comments
From Paul on Sat, Jul 31, 2010 at 17:54:48 from 174.27.193.158

Sounds fun. Ben DeJong and I skied Stump Hollow once, but I've never used it in the summer. You need to put Worm Fence on your short list as well. It was take you from Temple Fork/Spawn Creek over to the Forest Service station.

From Cody on Sat, Jul 31, 2010 at 18:29:43 from 71.219.86.128

Cool run! Bring more food!

From Jon on Sat, Jul 31, 2010 at 19:19:30 from 75.169.150.92

Paul- I saw Worm Fence today- probably run it next week.

From todd kelly on Sun, Aug 01, 2010 at 14:26:55 from 75.220.8.7

Great run Jon, looks like alot of fun.

From jun on Sun, Aug 01, 2010 at 18:51:34 from 63.224.106.149

Looks beautiful. Congrats on a successful adventure.

From Twinkies on Sun, Aug 01, 2010 at 19:59:11 from 67.166.116.191

Awesome trails. I like the tan line, your legs are darker than I remember.

From Nan on Mon, Aug 02, 2010 at 14:41:44 from 174.51.250.151

Cool run. And nice double day mileage!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.000.000.000.000.0021.00

AM- 13 miles on the canals south of IF.  5 miles at 7:30 pace, then 4 miles a bit faster at 6:45 pace, then 4 more easy. 1:35:30.

PM- 8 more in about an hour.

I just realized the apartment I will be living in is closer to my work than I thought- 0.3 miles.  Love that commute! 

Progrid Guide Miles: 8.00NB 769 3 Miles: 13.00
Weight: 0.00
Comments
From jtshad on Wed, Aug 04, 2010 at 08:19:48 from 69.20.183.178

You were in IF and no call to say hi?

From Jon on Wed, Aug 04, 2010 at 22:12:42 from 75.169.140.211

Sorry, Jeff- it was a quick stop to drop off the wife and kids to see their sister. I'll be up next weekend- you interested in a run on Fri? I have a 50k the next day, so it would be short and easy.

From jtshad on Thu, Aug 05, 2010 at 15:47:00 from 204.134.132.225

Yeah, I will be around and up for a run! Call me when you get to town.

From jtshad on Fri, Aug 06, 2010 at 11:54:30 from 204.134.132.225

I just realized that I won't be back from a work trip until sometime after noon. When were you planning on running? If we don't hook up for a run, at least plan on getting together to wish you farewell!

From Jon on Fri, Aug 06, 2010 at 12:01:32 from 75.169.155.69

Sometime in the afternoon is fine. I didn't really want to wake up at 5 am, anyways. What time will you get back?

From jtshad on Fri, Aug 06, 2010 at 12:06:07 from 204.134.132.225

Not until about 1pm. I will call you at your inlaws when I get to town.

From Jon on Fri, Aug 06, 2010 at 22:43:36 from 75.169.155.69

Sounds good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
23.500.000.000.000.0023.50

AM- Late start- 10:20 am, already warm.  Drove to Temple Fork and ran up Worm Fence, the last part of the Great Western Trail in Cache Valley that I haven't done.  It was rather enjoyable, 3.7 miles each way to Turkey Trail I ran last Sat.  I pushed it on the way back, running every step of a .6 mile, 500 ft uphill.  Then I ran up Spawn Creek, which is a nice singletrack that doesn't appear to be used often.  I turned around once the trail was too slow and overgrown for my liking.  Added on a few more miles up Temple Fork singletrack.  Only saw 2 ATV the whole run.  13 miles exactly in 2:04:30 with 2600 ft climbing.  I haven't quite recovered from GM50, yet- my legs feel ok for the first 10-12 miles of runs, then are very tired beyond that.  I also am a bit sick, thanks to my daughters- that's life.

I have now run the entire Cache Valley GWT- LHF up Richards, then Marie Springs road to Ricks, back up Willow, then Temple Fork to Worm Fence, Turkey Trail, Peter Sinks, Stump Hollow, Sink Hollow, and Gibson Basin.

PM- After only 2 hours without my running clothes on, I put the exact same clothes on for my afternoon run.  Met Cody and Joe and we drove to RHF to try a partly-new trail- Maughan Hollow.  It was ok, not overly impressive, and we found it interlaced with cow tracks.  We eventually reached the ATV track up top and ran east till it intersected the Temple Fork road near Mud Flats, then ran all the way back to Cottonwood Springs and back to the car.  The last mile was very nice singletrack.  The whole route is generally exposed and not as pretty as many other runs, though we enjoyed looking at some of the surrounding mountains.  And there were cows- lots and lots of cows.  Hundreds.  Literally.  My legs died the last 2 miles and I lagged behind, but that was farther than I expected to keep up.  10.5 miles in 1:41 with about 2150 elevation.  And I have to give Joe props for putting up with the odiforous surprises emanating from Cody and myself.

87 miles in the last 4 days running.  I am pooped, but this is the time of the year to be pooped- the more miles I can run, the better off I'll be for the race.  The race is in 6 weeks, and the next 3 are really the crux of my training.  I'm guessing I won't have much in the tank for El Vaquero Loco next week, but I'll do my best. 

A few pictures- Beaver ponds from this morning up Spawn Hollow, and Cody and Joe looking towards Logan Canyon and Logan Peak.

 

 

XT Wings 2 Miles: 23.50
Weight: 0.00
Comments
From Paul on Tue, Aug 03, 2010 at 15:50:19 from 65.103.252.214

Wimp. Dave and I did the whole Spawn Creek trail once. It was quite a bush-whack, but we ended up on a FS road that was pretty cool, and then we came back down from the very top of the Saw Mill Trail, which was cool as well. It's the only time I've ever done the trail above the Saw Mill, as most people don't know that it keeps going past the old Mill.

From Jon on Tue, Aug 03, 2010 at 17:02:27 from 75.169.152.23

Yeah, my map shows both trails going all the way through. I am a wimp, I guess, but I figure my runs are slow enough these days without miles and miles of extra bushwacking and walking... especially when no one knows where I am.

From Bryce on Wed, Aug 04, 2010 at 00:10:48 from 174.52.190.220

87 miles in 4 days is big. Nice job. I hear you on the El Vaquero thing, While my training for the bear is less intense, I'm pooped myself. Maybe I can give you my mid pack spot and I can find my a nice cozy place at the back of the pack, ha. DFL sounds good to me at his point.

From jun on Wed, Aug 04, 2010 at 12:16:25 from 66.239.250.209

Jon, I was up at scout camp last week, east of Preston. On my longer run I got up behind the main ridgeline east of camp (Aspen Ridge). I was on an ATV trail and then a single track trail branched on right heading south. I ran a couple of miles of it and then bushwacked down the ridge to Willow Flat campground. Looking at Google maps I saw that the trail continues to head south for a long way. Are you familiar with this trail? I couldn't be more than a half hour from your place.

From Jon on Wed, Aug 04, 2010 at 13:40:47 from 75.169.140.211

Somewhat- from your general area, the Hillyard Canyon Rd connects with Franklin Basin Rd and Beaver Creek Rd, both of which I am very familiar with and have run a number of times.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.008.0016.50

AM- My cold has hit full force (stuffy, achy), so I bagged a harder run and ran 8.5 easy from Stokes to past Spring Hollow.

PM- Spent the day swimming with the family.  On the very first waterslide, I got my second toe of my left foot stuck on the edge as I started to go down.  It hurt so bad I thought I had broken it for a while, then starting thinking it might just be bruised.  It is big and swollen and multi-colored.  It's the kind of stupid little accident that can derail lots of training.  I cross-trained tonight, and I'll ice it and see how it looks tomorrow.  I can walk on it, so hopefully it won't be a big deal.

Pace Miles: 8.50
Weight: 0.00
Comments
From Cody on Thu, Aug 05, 2010 at 13:19:45 from 69.9.58.17

Smooth move...

From Scott Ensign on Thu, Aug 05, 2010 at 13:39:47 from 129.123.3.31

ouch. sounds like its lawsuit time- they need to cover those edges. riverton paul should be able to help you out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

AM- Ran Ephraim's Grave, a great route, for possibly the last time.  Really enjoyed it- nice day, and my legs felt relatively fresh for the first time in a week.  Saw hundreds of sheep, one sheepherder, and 2 bikers the whole time.  What a nice morning to be out on a fun trail  12 miles, 2800 ft climbing and descending, in 1:56:20.  Toe was stiff and sore, but didn't slow me down at all.

I received a shipment of 4 shoes from SGRC today, which means I have 15 pairs of shoes I can wear!  7 road, 8 trail.  I should be good for a long time, now. 

Self portrait at Ephraim's monument 

 

 Descending the fabulous Steel Hollow, one of my 3 favorite trails in all of Cache Valley

 

XT Wings 2 Miles: 12.00
Weight: 0.00
Comments
From jun on Thu, Aug 05, 2010 at 14:51:35 from 66.239.250.209

That's a lot of shoes. I have two pair, both are for trails.

From Holt on Thu, Aug 05, 2010 at 15:26:39 from 75.169.90.161

Ephraim as in the grizzly bear?

From Superfly on Thu, Aug 05, 2010 at 16:09:33 from 208.117.127.110

Nice job so far this week Jon. Keep it rolling buddy. Keep it healthy and your sure to become a trial legend.

From Jon on Thu, Aug 05, 2010 at 18:23:58 from 75.169.141.20

Dave- yes, it is a monument to Old Ephraim the grizzly bear, at the spot where he was killed.

From Vis on Fri, Aug 06, 2010 at 00:20:28 from 208.88.8.22

I went to school up there for a semester and seem to remember tales of this mythical Ephraim.

From Rob Murphy on Fri, Aug 06, 2010 at 11:14:58 from 24.10.248.6

Jon - Before moving to Salt Lake in 2002 I lived in Greenville for almost 20 years. Went to college at Furman University and taught history along with coaching track and cross country for 6 years at Berea High School. Greenville is a great town in a lot of ways. Like many Utah cities, you drive North just a couple minutes on Highweay 25 and you approach the mountains and lots of trails. Pro cyclist George Hincappie has lived in Greenville for many years.

I think you will find a lot of good trail running in Northern Greenville County, and the North Carolina border is only about 20 miles away. Also, the trails are open all year pretty much - unlike Utah.

Let me know if you need any info.

From Jon on Fri, Aug 06, 2010 at 12:00:12 from 75.169.155.69

Rob

That is great to know you used to live there- I send you a private message from the FRB forum. Please take a look and send me any info you can. I'd love to get some insider info before I get there!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.000.000.000.000.0021.00

AM- Paul proposed running the river trail this morning, so we met for a very relaxing run.  10 miles at 8 min pace with about 930 ft climbing (according the Sporttracks), while discussing all kinds of topics.  Another enjoyable run with Paul, possibly my last.  I'll miss all the Utah trail runs with all my friends, but I'm trying to make the most of them this month.

PM- Trail run with Cody.  We drove up to Stump Hollow.  If this trail were 15 min closer to Logan, I would run it all the time (assuming I weren't leaving).  It starts off flat, then climbs 1400 ft in 3 miles (all of it smooth and runnable), then has some rolling hills on top again at 8400 ft.  We turned around just past the end of the singletrack at 5.5 miles.  The downhill is spectacular.  For about a 2-3 mile stretch, this trail is the best I have ever run on.  Soft, dark brown, pine-needle covered dirt, minimal camber, almost no rocks or roots, only a few switchbacks- it truly is ideal.  We did 6:30-7 min pace on tired legs without even trying.  Great, great downhill trail.  It started pouring rain just as we finished- good timing.  Great run.  11 miles with 2000' climbing (exactly) at 8:50 pace.  If they have trails half this good in SC, I'll love it.

Paul running so fast he is blurry... 

 

Cody is behind this tree going... oh, never mind, you don't want to know. 

 

Fuel XC 2 Miles: 11.00Fuel XC 3 Miles: 10.00
Weight: 0.00
Comments
From jtshad on Fri, Aug 06, 2010 at 11:53:14 from 204.134.132.225

Nice job on the run!

From jun on Fri, Aug 06, 2010 at 11:55:16 from 66.239.250.209

It sure sounds like it. Once again, good luck to you and your family.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.000.000.000.000.0022.00

AM- Ran the last of the Bear course with Cody and Joe.  We have now run almost the whole thing this summer.  I paced Davy on this portion for the Bear last year, but 1/2 of it was in the dark so I was excited to see what I had missed.  Started at Tony Grove, ran over to the always pretty White Pine, down Bunchgrass (rocky at the top, smooth at the bottom), over the Franklin Basin, up the slow, rocky and twisty Steam Mill Hollow (climbs 900 ft in 1 mile), with a detour to the mill and nearby lake, then around to Steep Hollow.  Although we were confused a few times, we always ended up finding the right path for the Bear, sometimes aided by markers from last year.  My right foot started twinging at mile 15 and is a bit sore underneath, so I'll baby it, but given that this is my highest mileage week ever by 8 miles, that isn't a surprise.  I felt ok the whole run, a lot better than last week, but not perfect.  The last few miles were on gravel road and were fast- 6:56 and 6:20 miles.  Nice to be able to run fast at the end of a long run and very long week.  Very beautiful scenery and nice to share the experience with Cody and Joe.  Great morning.  

Sporttracks put me at just under 22 miles in 3:38 (9:54 pace) with 3600 ft climbing and 4850 descending.  116 miles for the entire week, with 15000 ft climbing and 16100 ft descending (all-time highs for all 3).  And not a single mile on paved road!!!  In all, I spent 17 hours running this week.  Plus I spent about 8.5 hours driving to all those runs, and probably 5+ more hours changing, showering, etc.  Adds up to at least 30 hours running or running-related.

Here are more pictures.  Lots and lots of pictures.

The 3 Stooges at White Pine lake

 

 

 Typical view for the run- hills, sage brush, trees, and Joe's and Cody's backsides

 

 

 At the old steam mill.  Someone dragged this a long ways up a steep mountain.

 

 

Anyone know why aspen trees never seem to be straight?

 

 

Cody showing Joe the sights from Steam Mill cutoff

 

 

The lovely Bear River mountains 

 

Fuel XC 3 Miles: 22.00
Weight: 0.00
Comments
From Superfly on Sat, Aug 07, 2010 at 18:02:49 from 208.117.127.110

All these photos of alpine running is making me super jealous. If I lived in Logan I'd be bitten by the off road bug too. Hopefully one of these days we all can do some ultra together.

From Jon on Sat, Aug 07, 2010 at 21:02:54 from 75.169.155.69

Definitely, Clyde.

From Mattrow on Sun, Aug 08, 2010 at 11:26:38 from 8.22.13.133

Good to see you before you started your run. Sounded like a lot of fun. 30 hours of running in a week good thing you have not started your new job.

From David Nelson on Sun, Aug 08, 2010 at 21:34:30 from 24.22.229.1

Is this the stretch I get to pace? I'm signed up for TOU, so I'm as locked in I'll get to being there. I'm reading these updates or yours, and getting a little more excited to pace than race.

From Jon on Sun, Aug 08, 2010 at 23:39:07 from 75.169.152.146

David- that's still kind of up in the air between you and Cody. He wants to pace first, so it's just a matter of how far he goes. Most likely, you'll pace from Beaver Ski resort to the finish- the last 25 miles. Look at my July 5 run for a description of that portion.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

AM- Started out intending to run all the way up Spring Hollow, a steep trail that climbs about 3500 ft in less than 6 miles.  I haven't done it since 2003.  However, almost immediately my left shoe was rubbing my heel very painfully on the steep climbs.  I stopped a number of times to adjust and tighten the shoe, but nothing worked.  I knew it would give me a blister if I kept going, which I don't want the week of a race.  So, just 1.5 miles slow miles into the run (I climbed 1550 ft in that distance), I turned around and ended up running the relatively flat river trail to First Dam.  On the way back, I ran the adventurous canal on the north side of the river that Paul showed me a few years ago.  I'll have to run SH next week, but with different shoes.  12 miles in 2:03 with 2400 ft climbing.

Running on the adventure canal feels like part of a Dora the Explorer TV show, where the map is telling us where we need to go...

"Ok, remember kids, go around the big rocks..."

 

"Through the tunnel..."

 

"And over the water tube"

 

Remember, rocks... tunnel... tube.  

Rocks... Tunnel... TUBE!!! 

Progrid Guide TR Miles: 12.00
Weight: 0.00
Comments
From allie on Mon, Aug 09, 2010 at 13:07:49 from 174.23.182.80

mas rapido!

From crockett on Mon, Aug 09, 2010 at 13:39:06 from 216.49.181.254

Good luck at Loco, Some day I'll get there. I'll be doing my Wasatch trail work on Saturday.

From Jason McK on Mon, Aug 09, 2010 at 13:41:06 from 63.255.173.99

Awesome! Where is the start? Is it the the canal that people used to tube? After reading some of your trail reports, I decide to do Jardine Juniper Saturday - I have to agree with you, that is a very nice run. Do you run with a trail gps unit? Any recommendations? Trail running is a lot more enjoyable than I thought it would be, but I think my wife worries I'll get lost...

From Jon on Mon, Aug 09, 2010 at 15:14:34 from 75.169.149.139

Jason- no, that isn't the tubing canal. To get to this one, cross the road from First Dam into the hydro park, and run up the canyon on the dirt road a bit. You'll see a steep gravel road on your left that switches back and forth a few times until you are above a canal.

Yes, Jardine is a great trail. I sometimes run with a garmin 205, sometimes with nothing. And don't worry about getting lost- you can always just turn around. It is almost impossible to get seriously lost in the Logan mtns- you're never more than a few miles from a road. It's not Alaska or anything.

From Jason McK on Mon, Aug 09, 2010 at 15:53:52 from 63.255.173.99

Thanks for the info. I guess I haven't been on enough trails to see just how close the roads may still be. I guess I should have realized it when, after running 5 miles to Jardine Juniper, the road was in plain view below.

From Jon on Mon, Aug 09, 2010 at 18:17:36 from 75.169.149.139

The biggest thing is that if you think you're lost, just follow the trail back the way you came. If you can't find the trail, head downhill- almost all drainages eventually end up in the Logan River.

You can buy a good map at the Forest Service store, too.

From Jason McK on Mon, Aug 09, 2010 at 18:49:38 from 63.255.173.99

Sounds like good advice. Where is the Forest Service Store in Cache Valley?

From Jon on Mon, Aug 09, 2010 at 18:54:57 from 75.169.149.139

On 400 North, just before it goes down the big hill towards First Dam. On the south side of the road.

From Jason McK on Mon, Aug 09, 2010 at 19:04:59 from 63.255.173.99

Now that you say that, it seems so obvious...

From Aaron Kennard on Wed, Aug 11, 2010 at 11:57:46 from 69.18.151.138

Hahaha! That was Dora to the T. Having a 2 and 4 year old girl I can relate only too well. LoL

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

AM- The bottom of my foot/arch is definitely not happy with me.  Start of plantar?  Not fun- that could sure wreck a lot of training.  Took it easy this morning.

Weight: 0.00
Comments
From Rob Murphy on Tue, Aug 10, 2010 at 20:08:10 from 24.10.248.6

Hey Jon, give me a call if you want so we can talk about the Great State of South Carolina. 801-364-1288

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Resting the painful foot- no running.  Instead, I'll have to walk around Hogle Zoo all day today.  But I dug out my super-supportive hiking boots, so hopefully that should minimize the damage.

Weight: 0.00
Comments
From Jason McK on Fri, Aug 13, 2010 at 19:13:26 from 63.255.173.99

The chi running guy supposedly has a cure for plantars - if you catch it early. I have no idea if it works...

He says "Walk barefoot across a coarse gravel surface. This is one of the best cures for PF I've ever used. If the idea makes you wince, do it in your stocking feet. This somewhat painful "therapy" will vastly accelerate the healing process because it helps keep the plantar tendon supple". I read it on a different post than the following link, but couldn't find the other post where the above quote was the main focus...

http://www.chirunning.com/shop/pages.php?id=352&pageid=18

Race: El Vaquero Loco 50k (30 Miles) 05:33:32, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0030.000.000.000.0030.00

Race report is posted on my Greenshortsrunning blog.

On a related note, the race series between Cody and myself ended up being 58 miles over two races- Logan Peak and El Vaquero Loco.  In the end, Cody won the series by 5 seconds.  Total.  That's 0.09 seconds per mile difference.  Congrats, Cody.  Did we decide on an award/punishment?

Fuel XC 3 Miles: 30.00
Weight: 0.00
Comments
From jtshad on Sun, Aug 15, 2010 at 12:04:34 from 69.20.183.178

Congrats on the superb race! What a way to mark your departure. A 14 second difference really shows how hard you two pushed each other!

From Walter on Sun, Aug 15, 2010 at 12:43:28 from 24.10.169.110

Congrats on a great race you mountain man you! Nicely done.

From Jason McK on Sun, Aug 15, 2010 at 13:05:15 from 97.117.46.202

Nicely done. Good luck with the PF and new job.

From Dale on Sun, Aug 15, 2010 at 14:37:27 from 69.10.215.11

Nice. I'm thinking since you split the races, a run-off is in order.

From Cody on Sun, Aug 15, 2010 at 14:50:25 from 174.52.244.185

Awesome Race Jon. Way to push through the pain and set a "non-Luke" course record.

As for the punishment (and no, Dale that is not an even split I won by a whopping margin of 14 seconds. Not even close at all)....

I think you should mow my lawn in your green shorts...

From Jon on Sun, Aug 15, 2010 at 14:53:30 from 174.19.181.220

Deal- I'll mow it for all of September and October.

From Cody on Sun, Aug 15, 2010 at 15:01:50 from 174.52.244.185

Hmmm, bad plan. Mowing my lawn while you are in South Carolina may prove difficult. Maybe another idea is in order.

From Dale on Sun, Aug 15, 2010 at 16:56:57 from 69.10.215.11

Perhaps a forced rewrite of his blog title until a rematch occurs? Something like "P0wned by Cody"

From Paul on Sun, Aug 15, 2010 at 17:36:55 from 174.27.160.216

14s = one potty stop too many.

From Predog on Mon, Aug 16, 2010 at 12:49:01 from 129.123.240.153

Nice race and nice report. Sounds like quite a course...maybe I'll run that one someday. Congratulations!

From Scott Ensign on Mon, Aug 16, 2010 at 20:41:02 from 67.41.180.55

nice job, you smoked this one. who is Micah- the guy from "Born to run"?

From Bryce on Tue, Aug 17, 2010 at 00:01:45 from 174.52.190.220

Jon, once again a great race. It was pretty cool having a front row seat to watch you guys hammer those first climbs, amazing. Great report, good to chat at the finish. Those hills around Logan are going to see alot less wear and tear in a few days. Best wishes on the move. See you at the park you bright and early in September.

From David Nelson on Tue, Aug 17, 2010 at 00:30:18 from 67.160.88.67

Nice run, and nicely reported. You guys make it sound so easy.

From Superfly on Tue, Aug 17, 2010 at 13:26:10 from 208.117.127.110

lol I have to agree with Paul.

Good job Jon.

From Aaron Kennard on Wed, Aug 18, 2010 at 09:52:08 from 69.18.151.138

Nice job jon - cool report. Congrats on such a strong race. That's great that your foot didn't cause you issues, here's hoping it remains a non-issue.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

 

AM- Standard Green Canyon run, for probably the last time.  I'm really going to miss this run- it's probably the trail run I've done the most other than the river trail.  8 miles to just past the yurt.  Gorgeous morning for a run.  My quads are still a bit sore, which shows how much downhill there was and how hard I ran it- it's the first time I've been sore in 2-3 months, despite thousands of trail miles.

 Someone posted some pictures from the race last Saturday showing the clouds we descended into that we so gorgeous.  Also, some pictures of running in the fog and all of the flowers.  Now you can get a taste for yourself of how beautiful it was.

 

 

 

 

 

XT Wings 2 Miles: 8.00
Weight: 0.00
Comments
From Fritz on Tue, Aug 17, 2010 at 14:37:56 from 65.116.116.6

Jon, that run looks awesome and the pictures are amazing. I feel privileged to be the first to comment. Good luck at the Bear 100 and moving to SC.

From Jason McK on Tue, Aug 17, 2010 at 15:24:25 from 63.255.173.99

And some people won't go anywhere they can't drive to...

From Bryce on Tue, Aug 17, 2010 at 23:59:06 from 174.52.190.220

Very nice! thanks for posting those.

From Paul on Wed, Aug 18, 2010 at 11:23:01 from 65.103.252.214

Very nice.

From Tom on Wed, Aug 18, 2010 at 11:25:55 from 137.65.56.16

Wow - breathtaking. I gotta start doing some of these trail races. Just wish they weren't all a gazillion miles long.

From Predog on Wed, Aug 18, 2010 at 17:46:57 from 24.10.140.186

wow, that is gorgeous!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM- Joe and I drove to North Ogden to do the challenging Ben Lomond mountain via Northern Skyline trail.  It is 8 miles each way to the summit, with about 3700 ft climbing along the way.  The trail was suprisingly fabulous and very runnable- it climbed a very consistent 520-550 ft/mile for 4.5 miles, then smoothed out a bit to about 350 ft/mile for 2.5 miles, followed by the final grunt to the top, which was still only 700 ft/mile.  It would be fairly easy to run the whole way up this trail, and it would be a great race on fresh legs.  The views from the 9712 ft peak are amazing- Ogden is 4000 ft down but only 1/2 mile away horizontally.  Very steep cliffs all around.  And did I mention it was windy on top?  We took some pictures of Ogden, Ogden Valley, and even Cache Valley before turning around.  The run down is nice, though it was about 3 miles too long for my tired legs and painful foot, plus a 2-3 mile section in which the trail is covered with small to medium rocks got a bit annoying.  But again, it would be a fabulous trail to run fast on fresh legs, with a great reward at the top.

16 miles RT, 1:37 up, 1:03 down- about 20 minutes faster than I expected due to the nice grade and good trail conditions, though Joe and I were laughing at ourselves for thinking 10:10 pace is a good average.  3700 ft climbing and descend.  Very glad we did this run.  And thanks for driving, Joe.

 Joe and Ben Lomond, 2/3 of the way up.  An imposing mountain.

 

At the top overlooking Ogden 

North Ogden and some steep cliffs 

 

 

XT Wings Miles: 16.00
Weight: 0.00
Comments
From allie on Wed, Aug 18, 2010 at 21:34:19 from 174.23.182.80

wow, that last pic really captures it all. crazy high.

From James on Wed, Aug 18, 2010 at 23:07:36 from 174.23.38.57

That is a great little run! I heard you were moving is that true?

From Jon on Wed, Aug 18, 2010 at 23:11:54 from 75.169.146.179

Yes, I leave Sunday for South Carolina.

From todd kelly on Thu, Aug 19, 2010 at 00:24:03 from 173.117.195.22

Hey Jon keep in touch man, good luck if you moving. Yes I have been really busy with training and just trying to catch up. laters man.

From Bryce on Thu, Aug 19, 2010 at 00:37:40 from 174.52.190.220

Nice! 1:37 up is pretty fast for tired legs my friend. Glad you got down this way and ran that before taking off to South Cakalaky. Loved the pics.

From Predog on Thu, Aug 19, 2010 at 01:26:55 from 24.10.140.186

Hey no problem on the driving...you and cody drive most of the time anyway, so it was about my turn. That was an awesome run. It's too bad you're leaving so soon.

Oh, and you should email me that "action photo" sometime so my mom can put it on the fridge. haha

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

AM- Woke up early and drove with Joe all the way to Beaver Mountain... just to turn around and come home.  We planned to run Stump Hollow, but a major thunderstorm was raging overhead.  I'm not a fan of running on top of mountains with lightning nearby.  We drove down the canyon, hoping Jardine or even the River Trail would be clear, but no luck.  So I went home and slept for 2 more hours.  It may be the first time I actually drove 1.5 hours without running, but that's life.  A bit bummed I couldn't run the wonderful Stump one more time.

PM- Wow.  How to summarize the run this evening?!?  Epic.  Crazy.  Long.  Beautiful.  Slow.  Cody and I ran the Wellsvilles from Deep Canyon to Rattlesnake Canyon.  The hardest "short" run of my life.  Started at 5:30 pm, finished 1 hour after sunset (and Cody didn't have a light).  A 3.5 hour run should count for more than 13 miles!!!

I think a few numbers will summarize:

13 miles, 5500 ft climb, 5500 ft descend =  850 ft elevation change per mile.  3 hr 30 min = 16:34 min/mile average.  Yes, the slowest run of my life.  Fastest mile = 10:04, slowest = 23:37 (pretty fast, actually, supposing I was climbing an off-trail ridge).  3000 ft climbing in the first 3 miles.  3500 ft descending in the last 3 miles.  Nutso steep and overgrown.  Amazing views.  I'll summarize the rest with pictures.

 Very green at the start.  Very green.

 

Cody looking at the ridge we will run

 

Hey, look, a wildfire 

Overlooking Cache Valley

 

"Wait, we have to climb that ridge to get to Wellsville Cone?!?"

 

Yes, the sun is setting, and these two numbnuts still have to run 4.5 miles and 4000 ft down.  It will take them 70 min.  Not the brightest crayons in the box.

 

Let's play a game.  It's called "Where is the trail?"  With the similar game, "Let's see how much skin we can take off Jon's and Cody's legs while running through undergrowth!"

I see it!  Cody found it!  He is the blue dot, looking over the amazing Sardine Canyon. (And yes, that is the trail between him and I.  Do you see it?)

 

Yes, steep.  And rocky. 

 

XT Wings 2 Miles: 13.00
Weight: 0.00
Comments
From marci on Fri, Aug 20, 2010 at 01:56:56 from 75.169.138.179

wow! that run is intense! I'm glad you finally conquered it. AND for sitting me down for 30 minutes and described the whole run to me with visuals on Google Earth and all. thanks. :)

I love how much you love mtn running!!

From Predog on Fri, Aug 20, 2010 at 03:06:17 from 24.10.140.186

My jealousy knows no bounds. Cursed work. :( Oh well, I will do it sometime. And now I know that 16:34/mi. is the pace to beat. hehe

From jtshad on Fri, Aug 20, 2010 at 12:00:30 from 204.134.132.225

Wow, what a run...you guys are nuts!

From jun on Fri, Aug 20, 2010 at 13:13:26 from 63.224.105.43

Wicked cool.

From Paul on Fri, Aug 20, 2010 at 17:48:01 from 65.103.252.214

Now that I know someone who has run the Wellsvilles, I no longer have any desire to do it. Thanks for letting me live vicariously through you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.009.500.000.000.009.50

MISSION ACCOMPLISHED 

AM- For my final short run ever in Logan, I wanted to run my favorite- Jardine Juniper.  And I wanted to set a record, which would be challenging- 9.5 miles with 1900 ft of climbing.  Plus I had done two hard runs the past two days, and my foot was killing me.  Cody was trash-talking me last night, saying I would never be able to set the record after last night's run.

The old record was 1:16:56, with fastest final 4 mile descent of 23:51.  I knew my legs were very tired from the previous 2 days, but I had tons of desire.  I thought I could break 1:15, and always believed that the best I could ever do would be a 1:12.

I knew the difference today would be running a fast uphill, so I went hard right from the start, maxing out the whole way up.  I didn't feel great, but I reached the first ridge in 27:00, 2-3 min faster than normal.  I reached the 4 mile intersection in 37:47, 2 min faster than normal (splits up were 9:05, 10:05, 9:29, 9:15, and 7:59).  I cruised the rest of the way to the top and then really picked it up on the downhill.  

My legs weren't happy with the fast downhill, but they would get no reprive from me today.  I reached the intersection after the loop at 48:43, then pushed even harder the rest of the way down.  I was flying as fast as I could, with my eyes watering from the wind.  Splits down were 6:09, 5:53 (first sub-6 mile in months!).  At this point, I saw an old, bearded trail runner moving briskly up the trail towards me.  He told me there was a moose 2 switchbacks down on the trail.  Not wanting to run into a moose at 10 mph, I slowed down and started calling "Hey, moosie, moosie".  I also got out my camera.  Sure enough, in less than .2 mile, I saw the moose 30-40 yards off the trail.  I stopped and took the best pictures I could before he disappeared into the woods.  My slowdown cost me probably 10-15 seconds.  I resumed my run, harder than ever.  Last splits were 6:08, 5:45, and the final 1/2 mile at 5:13 pace!  5:13 pace!!!  Total descent for the last 4 miles was 23:07, 44 seconds faster than ever before despite tired legs and my crazy run last night.  Total time was 1:11:46 (7:41 avg).  I had done it- crushed the old record by over 5 minutes!!!

This is a great last run for me and I am very happy to set such a great record on this course.  Not to say that Joe or Cody won't ever be able to break it- they might.  But it will be darn tough.  And I am sure that they will NEVER break it after running Ben Lomond and the Wellsvilles the two days before.  I am proud to leave this daunting challenge to them.  Guys, I challenge you to break 1:11:46.  Good luck.

My first moose picture ever- made it worth carrying the camera the whole way 

Proof of final time

 

 

XT Wings 2 Miles: 9.50
Weight: 0.00
Comments
From Cody on Fri, Aug 20, 2010 at 14:17:37 from 69.9.58.17

It's so on!

Especially after sandbagging so much yesterday. I am so tired....blah, blah, blah. You were saving up for this! That is a good time though. I have my work cut out for me.

From Steve Piccolo on Fri, Aug 20, 2010 at 14:35:10 from 155.101.243.223

Nice job!

From Jason McK on Fri, Aug 20, 2010 at 14:54:29 from 63.255.173.99

Wow! I've done it in 1:39:24 - only 28 minutes to go!

From jtshad on Fri, Aug 20, 2010 at 15:46:16 from 204.134.132.225

Awesome run and a great send off for your new adventures in SC! Way to go!

From Paul on Fri, Aug 20, 2010 at 17:45:31 from 65.103.252.214

Your moose photo looks very much like a Bigfoot photo. I love it.

From Jon on Fri, Aug 20, 2010 at 18:06:43 from 75.169.157.53

Yeah, Paul, I zoomed in and cropped the photo. But I doubt anyone would question the existence of moose in those mountains... :)

Cody, you can accuse me of sandbagging yesterday if you want. But I didn't see you out there running a 1:11 this morning! The challenge has been made.

From marci on Fri, Aug 20, 2010 at 22:51:15 from 75.169.157.53

ha! i like how you took a picture of your watch for proof..you crack me up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.000.000.000.000.0019.00

AM- Well, today was my last run in Utah.  It's been a great week, one with lots of (slow) trail running.  I ran 5 times this week for 65 miles in just under 13 hours (that much time would be 100+ road miles), which means I averaged 12 min miles.  Add in last Saturday's race, and my last 6 runs total 95 miles with just a hair under 27,000 feet climbing and 27,000 feet descending!  And it's been a fabulous month of being a full-time trail runner with over 300 miles of trails and 127,000 ft elevation change.  Heck, my last run on pavement was Jul 23!

Today's run ran from Green Canyon up the Beirdneau trail to Beirdneau Peak, then across to Mt. Elmer and Mt. Jardine, then down Green Canyon.  I had done the first 5 and last 5 miles, but the middle part was awesome.  The first 2 miles and last 5 miles were on nice trail, and the rest was a combination of rough trail, deer trails, and no trail.  Joe, Cody, and myself started well before sunrise and were greeted with almost 2000 ft climbing in the first few miles.  The sun rose as we were on the ridge headed towards Beirdneau- pretty sight.  We enjoyed the views of Logan and Green Canyon.  The ridge took us to the top of Green, where we ran towards Mt. Elmer.  The final miles towards Elmer are slow and rocky, with lots of steep cliffs and scree.  The views were fantastic from on top, though, with big valleys, steep cliffs, and nearby mountains.  We backtracked a bit, then went off-trail to try to reach Mt. Jardine.  It was slow going with some ridgetop scrambling, but this is where we saw 2 backpackers.  We finally turned around and went completely off-trail for the next mile, dropping down into upper Green Canyon with 1000 ft drop in less than a mile.  Cody was leading us from cow path to cow path, claiming each one was an official trail.  Then it was down the familiar singletrack.  The last 4 miles are very runnable, and we pushed rather hard and averaged 6:30's for that section, which was a big change after all the 12 to 20 min miles.  Lovely.  19 miles total in 4:20 with 5500 ft climbing and 5500 ft descending, just under 14 min miles average.  Beautiful views, glad we did this adventure- thanks, Joe and Cody.

Between the Wellsvilles on Thursday and today's run, we did 32 miles in about 8 hours with 11,000 ft climbing.  Slow and steep, but lots of vistas. 

                          Dawn approaches                           

 

Sunrise over the Bear River Mountains, looking towards Right Hand Fork 

                     Ridge running                   

 

Mt. Elmer forest fire- lots of burnt stuff, and the fire is still burning right by the trail

 

Cody and Joe seem miniscule next to some steep cliffs 

 

Final approach to Mt. Elmer 

Looking towards Beirdneau Peak and Mt. Logan from Elmer 

The Three Amigos.  Or is it the Three Stooges?  

Rock scrambling towards Mt. Jardine  

 

 

 

XT Wings 2 Miles: 19.00
Weight: 0.00
Comments
From Bryce on Sun, Aug 22, 2010 at 00:08:49 from 174.52.190.220

Looks like the perfect last run. Good trails, good friends. You've logged some huge time out there this last month, impressive to say the least. Best wishes on the move. See you in 5 weeks.

From Scott Ensign on Sun, Aug 22, 2010 at 00:24:19 from 71.35.222.151

nice run, we will miss you, but I am sure you will be back to visit often.

did you see the marble/granite plaque on the top of Bieurdneau? my college roommate and a close friend is a descendant of the birdneau guy the peak is named for. he had the plaque made and hauled it up the mountain and installed it 20 years or so ago. last time I checked it was still there.

From Jon on Sun, Aug 22, 2010 at 00:42:12 from 75.169.146.44

Scott- the trail skirts below the top of Bierdneau, and we didn't actually summit since Cody slept in and we were short on time.

From jtshad on Sun, Aug 22, 2010 at 14:07:36 from 69.20.183.178

A great send off to your new adventures in the south!

From Bob on Sun, Aug 22, 2010 at 16:43:50 from 65.101.166.191

I'm going to miss these views you've shared with us. Have a safe move.

From Predog on Thu, Aug 26, 2010 at 14:47:39 from 129.123.243.149

Hey, you didn't quit running or something did you? haha. Hope the move went well and that you've found all sorts of trails through swamps to run on. You might want to carry a big stick for the alligators on your runs. haha

From Kory on Sat, Aug 28, 2010 at 11:00:34 from 72.24.26.195

Jon - Good luck on your new adventure in life. I'll pray for you and your family.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Cody and I were talking about our favorite runs in Cache Valley recently. Here is my list:

1- Jardine Juniper- great all around run. Close enough and short enough for after work, with a nice loop at the top. Very runnable- fun to try to break the speed record. It's been my favorite since I first ran it 9 years ago.

2- Green Canyon- this was an enjoyable route when it only had 1 mile of singletrack, and now it has 4+. Close to home, runnable year-round (once the skiers pack down the trail), shaded. Just fun. If I could live anywhere, it would be at the mouth of this canyon.

3- Steel Hollow, either as Ricks-Steel loop or Ephraim's Grave. I like the Ricks-Steel loop more- all runnable, great downhill, shaded, though I don't like the road miles. Close enough for an evening run. And the Steel Hollow downhill is fabulous.

4- Stump Hollow- It's too far away, which is why I've only done it twice. But it is the nicest, most runnable trail in all of Cache Valley. There is a 2-3 mile stretch that is pure singletrack heaven.

5- Richard's Hollow- the lower portion is ok, but the upper meadow portion is a joy to run. Meandering stream crossings, beavers, and very gradual climb make for a fun experience. It would be higher on my list if you didn't have to drive 4 rough miles to get there.

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

First day of work at GE in South Carolina- I was there till 8:30 pm.  After work, I drove in the dark to Cleveland park, which has a bike trail and 3 small singletrack sections (each less than .5 miles).  5 easy miles.

Pace 2 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

PM- Drove the rental car to the airport and run home.  They thought I was crazy, which I must have been to try running on the crappy roads here.  No shoulder, no sidewalk, lots of turns, high speed traffic.  I even had someone yell at me from a car.  Classic.  Definitely can't safely run on most of the roads here.

NB 769 3 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.500.000.000.000.0017.50

Lunch- ran 9 miles with some guys from work.  There seems to be a group of ~8 guys at GE who run together at lunch a few times a week, though usually only 3-5 show up each day.  They showed me a little lake loop in the area.  500 ft climbing.

PM- First run at Paris Mountain state park, a wonderful "mountain" with about 15 miles of singletrack that can be made into all kinds of loops.  It is 20 min from my apt, and I already bought an annual pass.  Runnable year-round, though a headlamp will be required in the winter evenings.  Quite a few mtn bikers, a few hikers and runners.  No single climbs bigger than 500 ft (though that comes in just .5 miles), but continual up and down, with lots of roots and rocks.  Wonderfully runnable.  I will run here often, hopefully.  8.5 miles in 1:18 (9:24 avg- probably pretty typical for this location).

Progrid Guide Miles: 9.00Fuel XC 2 Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch run

Pace Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch run

Progrid Guide Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
23.000.000.000.000.0023.00

Why I run. 

Interesting note- Zeke Tiernan, who I beat at Grand Mesa 50 by 10 minutes, just placed second overall last week at Leadville 100.  Congrats to him!  And it definitely makes me wonder if I can do as well at the Bear... the competition at the Bear is heating up.  Scott Jaime, AJW, Ty Draney, Evan Honeyfield, and now Young Money just signed up.  I'm curious to know if anyone on the FRB knows who Young Money is.

My run today was in North Carolina.  I tried to run the famous Art Loeb trail, but kept getting lost.  So I drove to Mink Creek and ran up to Shut in Ridge trail.  Each run was about 1:50 long.  Total of 23 miles, 3:45, with 5050 ft climbing.  Left home at 7 am, returned from Asheville at 5 pm. 

Pace 2 Miles: 23.00
Weight: 0.00
Comments
From Adam RW on Sun, Aug 29, 2010 at 22:12:04 from 24.10.132.131

Jon, I think those pictures say it all.

From Dustin on Sun, Aug 29, 2010 at 23:07:44 from 209.33.243.131

Zeke, now that is a name I haven't heard in a long time. I ran against him back in the day in Colorado. He was a year older and from Aspen, but we raced against those guys quite a bit on the western slope. I am from Craig. Anyway, good to see he is still running. Hope all is going good for you and your family.

From Jon on Sun, Aug 29, 2010 at 23:10:53 from 68.119.211.149

Thanks, Dustin. Yup, Zeke is from your neck of the woods, and still running a lot. 2nd at Leadville 100!

From Scott Wesemann on Mon, Aug 30, 2010 at 00:00:08 from 75.162.85.220

Enjoyed your pics on your blog. Great stuff. Good luck at Bear.

From Steve Piccolo on Mon, Aug 30, 2010 at 00:08:13 from 71.195.220.74

Hi Jon, that's exciting that you are in the same league as some of the top ultra runners. I hope the Bear goes great for you.

I've been following your blog and wanted to ask you something. A few months ago I was running and ran into a big rattlesnake. I avoided it, but it made me nervous to run on trails by myself. Do you ever encounter snakes on the trails? Or other dangerous animals? What do you do, if anything, to prevent or prepare for such things?

From Dustin on Mon, Aug 30, 2010 at 12:06:16 from 204.113.48.77

Interesting Steve.. I was wondering the same thing the other day. I've been reading all these adventures that Jon, Cody, and Joe have been going on. Snakes are my biggest fear, even though you are more likely to get hit by lightning

From jun on Mon, Aug 30, 2010 at 13:43:15 from 66.239.250.209

The pics are awesome. What a great month you just had. Good luck in your new adventures.

As for wildlife, I never worry about snakes. We pass by them so quickly the risk of getting nailed is pretty low. As for other wildlife, unless its dark out, I don't worry about them. Maybe Jon has other opinions, but the general rule is to just make a lot of noise and don't run away. Stand your ground (except for a moose).

From Jon on Mon, Aug 30, 2010 at 22:33:34 from 68.119.211.149

Yeah, I don't really worry about snakes. I've almost stepped on more than a few, and it surprises them just as much as me. And I've seen lots of rattle snakes, with no problems. Just don't be stupid and try to pet them.

As for other animals, I'm pretty aware of staying alert and just dealing with what happens. But 95% of trail runs I never see anything noteworthy, and the 5% is usually seeing the hindside of something big (moose, deer, etc). Worst case, I figure I would have a pretty awesome obituary if it said I died from a cougar or bear while trail running.

From Steve Piccolo on Tue, Aug 31, 2010 at 08:45:41 from 207.135.129.5

Thanks, guys.

Anything special you should be aware of with a moose? It sounds like Jun is saying to run away from it, unlike other animals?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

Hey everyone- if I have any blog readers left, don't worry, I am still alive. I have been in South Carolina for over a week, and just bought a computer.  Still no internet, so I'm pilfering a bad connection from some neighbor.  And don't worry, I've run lots (getting home at 10 pm most nights), including some sweet trails in both North and South Carolina.  Put it this way- I ran over 5000 ft of vert climbing last Saturday on some sweet trails near Asheville, NC.  And 2900 ft today with 20 miles.  I'll update my blog once I have reliable internet.  But in the meantime...

I Need A Crew Chief for the Bear 100.  Anyone interested?  I have 3 awesome pacers (Joe, Cody, and David Nelson), but would like to add 1 person who can just worry about crewing/driving/etc.  Anyone interested?   Sept 24 and 25 in Logan.  I would be forever grateful.  Let me know if you want more details.

Lunch- 9.5 miles with some of the GE runners.  Warm and humid- I'm not used to finishing with a drenched shirt. 850 ft climb thanks to rolling hills.

PM- 10.5 miles at Paris Mountain.  1:36 (9:06 avg) with 2000 ft climbing.  Finished well after dark- ended up bailing on the trail and ran the last 1.5 on the road... cause I'm not as crazy as Cody. 

Fuel XC Miles: 10.50NB 769 3 Miles: 9.50
Weight: 0.00
Comments
From Jason McK on Mon, Aug 30, 2010 at 23:28:26 from 97.117.53.18

I'm not responding so that you'll get your hopes up or anything...but what are a few of the details? I don't know the first thing about being a crew chief, but imagine it has something to do with making sure everyone has everything they need, when they need it and are where you need them to be when you need them to be there.

From Jon on Mon, Aug 30, 2010 at 23:54:00 from 68.119.211.149

Jason- I give pretty detailed instructions to my crew (just ask Cody and Paul). Your primary purpose is the drive the vehicle to each aid station, and be ready to get me through the aid station as quickly as possible, while meeting my needs. Fill bottles, have my clothes ready, haul gear, etc. Keep me moving, minimize stopped time. And also help the pacers with what they need at the aid stations, and get the other pacers to where they need to be.

From Adam RW on Tue, Aug 31, 2010 at 09:57:15 from 155.101.152.123

Jon, I would love to help at so many levels. But my grandparents are coming in from Chicago that weekend so that my wife and I can go out for our 6 yr wedding anniversary that Saturday... Hopefully by commenting we can get you on the "Hot Discussions" list and find you someone.

From Jason McK on Tue, Aug 31, 2010 at 11:57:04 from 63.255.173.99

Back to not getting your hopes up...Right now I'm focusing on TOU and a BQ, possibly sub 3. I don't want to expend mental energy worrying about you relying on me to have everything you need where and when you need it. But, I suppose I can put in an extra 25 minutes each day in September. Then, if no one else has stepped up, I have a vehicle that should be able to be where you need it to be and would have a day I can take off from work. Also, in the event that no one else can, keep me posted on everything you can think of so when my mind wanders, I can come to be on the same page you are on...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

AM- 7.5 by myself before work.  Still muggy and sweaty.

PM- 12.5 at Paris Mtn.  1:57 (9:31 avg) with 2300 ft climbing.  Ran with Paul, a nice guy from Maryland whom I met on the trail, for much of the run.  He comes to GE once a month, so I think we will meet up again sometime.

Progrid Guide Miles: 7.50Fuel XC 2 Miles: 12.50
Weight: 0.00
Comments
From Adam RW on Wed, Sep 01, 2010 at 08:47:58 from 155.101.152.123

Hopefully soon. But I look at it as more rest time with the lack of internet time...

From Jon on Wed, Sep 01, 2010 at 21:13:09 from 68.119.211.149

Yeah... except that I was on the phone with AT&T until midnight trying to fix it... :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

PM- Start the taper for my 30 mile race this weekend in Virginia.  Easy 12 miles today in about 1:50 with 2150 ft climbing.  Of course, I ran it all at Paris Mountain, doing a few random loops.  Saw a few runners out today, and hikers and bikers.  Nice evening.  And I finished at 8:15, so the first time this week I finished while it was still somewhat light (which results in 2-3 min faster per mile versus the dark).  Left ankle is a bit tweaked from rolling it on Monday, but nothing some ice shouldn't fix.   

Fuel XC Miles: 12.00
Weight: 0.00
Comments
From Scott Ensign on Thu, Sep 02, 2010 at 00:13:35 from 71.35.224.235

I can notice that southern accent starting to creep in to your speech. hope the ankle is doing well. look forward to hearing how saturday goes.

From Superfly on Thu, Sep 02, 2010 at 14:47:48 from 208.117.127.110

Good to see your settling in out there. It still sucks you had to move but such as life.

Are you still wanting/ planing on coming out to try and do R2R2R this fall? If so I'd love to get something in the works as far as a plan.

Good luck this weekend.

From Jon on Thu, Sep 02, 2010 at 19:58:15 from 68.119.211.149

Clyde- If I have to come to Utah for any reason (i.e. winterize my house, pack my house, etc), I will try to fit in the R2R2R. Problem is I have no idea when that may be. Sorry- best I can tell you right now. But enough FRB guys are interested that you guys can definitely go without me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.002.009.00

PM- Work picnic, which consisted of 4 full hours of paintballing.  Awesome.  And all the free paint balls you want.  Tons of fun.  And my 9 welts don't hurt too bad.

Followed that with 7 easy miles.  Marci is coming into town tomorrow, so I can spend the weekend with her.  That will be nice.  She can even crew me at the aid stations for the Iron Mtn 30 miler on Sat. 

Progrid Guide Miles: 7.00
Weight: 0.00
Comments
From marci on Thu, Sep 02, 2010 at 20:00:30 from 174.19.181.220

That is why you wanted me to come...your crew!!!! maybe if I'm good you'll allow me to be your BEAR 100 CREW CHIEF.

From marci on Thu, Sep 02, 2010 at 20:00:57 from 174.19.181.220

why aren't you answering your phone????

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

AM- Ez 4 with 4 strides.

NB 769 3 Miles: 4.00
Weight: 0.00
Comments
From jtshad on Fri, Sep 03, 2010 at 15:05:54 from 204.134.132.225

How's the new job treating you??

From Jon on Sun, Sep 05, 2010 at 09:27:56 from 98.71.139.73

Good so far. Overwhelming, of course. I think I'll really enjoy it once I get more up-to-speed.

Race: Iron Mountain 30 (29 Miles) 04:03:55, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.0029.000.000.000.0030.00

Official report on my green shorts running blog.  Summary- a beautiful, exceedingly runnable (yet still very rocky/rooty) trail race across the spine of the Iron Mountains of Virginia.  Very well-run, well-marked race.  29 miles with a surprising 7500 ft climbing and 7500 ft descending (take that, Logan Peak!), all of it between 2000-4000 ft.  I took 1st place by 40 minutes, beating the course record by over an hour, as aided by my gorgeous crew (Marci).  Very enjoyable day.

Weekly total of 95 miles with over 15000 ft climbing.  Good stuff. 

Fuel XC 2 Miles: 30.00
Weight: 0.00
Comments
From jtshad on Sun, Sep 05, 2010 at 13:48:17 from 69.20.183.178

Wow, congrats on a stellar race and win and course record. You rule on both coasts now!

From Cody on Sun, Sep 05, 2010 at 16:35:32 from 184.96.157.78

Awesome! I never had any doubt that you would win, but to destroy the course record. Very nice. Looking good for the big dance. Recover well now and see you soon!

From crockett on Sun, Sep 05, 2010 at 20:06:41 from 71.32.232.159

Way to go, very impressive. Way to show those eastern runners how to climb. Sounds like a fun time. See you at Bear. I just have one more long run before "the big dance." Ha, ha.

From Aaron Kennard on Sun, Sep 05, 2010 at 23:35:25 from 24.8.144.22

WOW! Way to crush it out there. You are on serious form right now. That is really fast for that much climbing. Big congrats.

Really looking forward to following Bear and seeing you kick some butt. Cool to see the competition stacking up over there...Mike Foote, Dakota Jones, now Scott Jaime. Should be an awesome race! Who else do you see to be in contention?

From Jon on Sun, Sep 05, 2010 at 23:57:24 from 98.71.139.73

Aaron- Andy Jones Wilkins is planning to run it, and Evan Honeyfield has already registered. Plus, 2008 winner Ty Draney will be there. And there are always some late-comers. Should be a good race.

From Aaron Kennard on Mon, Sep 06, 2010 at 00:01:53 from 24.8.144.22

Nice! That will be a good race. Totally stoked for you.

From Oreo on Mon, Sep 06, 2010 at 00:06:39 from 174.27.201.245

Rockin it. Awesome.. I'm excited for you guys doing Bear it'll be awesome!

From Aaron Kennard on Mon, Sep 06, 2010 at 00:32:58 from 24.8.144.22

BTW...did you see AJW just beat Duncan Callahan at the Grand Teton 100 early this AM? If he pulled off a win at the bear it would be his 3rd 100 mile win in a matter of 2 months, and that would be seriously incredible. I'm going to cast my doubt on that happening personally. Not to be a naysayer to him, because he's an incredible runner, but that seems like a tall order. Especially with the all the competition that are going in probably a lot more recovered.

From Jon on Mon, Sep 06, 2010 at 08:10:53 from 98.71.139.73

I heard that. They both broke the old CR. Two good runners- and I've met both of them, 2 nice guys.

From jun on Mon, Sep 06, 2010 at 11:34:57 from 97.126.232.37

Wow, incredible. West 1, East 0.

From Superfly on Mon, Sep 06, 2010 at 13:23:55 from 208.117.127.110

Way to dominate the competition out there. Rest up and good luck in your upcoming BEAR of a race.

From Adam RW on Mon, Sep 06, 2010 at 14:55:15 from 155.101.152.123

As always you continue to amaze. Nice training run :)

From Scott Ensign on Tue, Sep 07, 2010 at 00:23:23 from 67.41.171.223

geez, incredible job. Utah's loss is South Carolina's gain. way to dominate. good luck getting ready for the 100

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Both of my achilles were very sore all day, which is a tad worrisome.  Iced a few times, then ran 3 easy miles on a little loop at Paris Mtn with Marci. 600 ft climbing.  She heads home early tomorrow morning :(

NB 769 3 Miles: 3.00
Weight: 0.00
Comments
From Paul on Wed, Sep 08, 2010 at 13:20:02 from 174.27.187.235

Any bites on selling the house yet?

From Jon on Wed, Sep 08, 2010 at 21:10:47 from 98.71.139.73

Nada. Although we are have had 3 or 4 showings the past two weeks (inc. a second showing), which is a lot better than the 3 showings in 6 weeks before.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.500.000.000.008.0023.50

AM- Wanted some good miles today without straining my aching Achilles too much, so did 8 miles cross train with 6 miles run before work.  

Lunch- 9.5 miles with Jim, moving at a decent clip (~6:45 avg). 

Progrid Guide Miles: 15.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.000.000.000.000.0019.00

Lunch- 7.5 easy miles with Jason, 600 ft climbing, in 58 min.

PM- 11.5 slow miles around Paris Mtn in 1:52 with 2200 ft climbing.  I caught a toe once and actually fell, a very rare occurance for me.  Left Achilles is extremely unhappy with me- I'll bag the trail runs for the next 2 days and do only flat stuff to let it rest of Saturday's long run, my last before the Bear.  Better to be healthy than injured.  Scheduled a massage for Saturday, too.

NB 769 3 Miles: 7.50Fuel XC 2 Miles: 11.50
Weight: 0.00
Comments
From jtshad on Wed, Sep 08, 2010 at 22:06:05 from 69.20.183.178

I hope the achilles starts feeling better soon. How is work treating you so far?

From Jon on Wed, Sep 08, 2010 at 22:21:41 from 98.71.139.73

Work is good. Overwhelming, of course, trying to learn everything. But I think I'll really enjoy it.

From Predog on Wed, Sep 08, 2010 at 23:58:50 from 24.10.140.186

My left Achilles hurt randomly today too. What did you do to me?!

From Adam RW on Thu, Sep 09, 2010 at 09:19:43 from 155.101.152.123

Hopefully the massage will work out the kinks to get you to the Bear 100%!

From Paul on Thu, Sep 09, 2010 at 10:08:20 from 174.27.187.235

My right achilles has been hurting since January. Daily stretching and calf raises have helped. I think it's just part of aging.

When are you coming to Logan. Should we plan a pre-Bear BBQ or some other get-together?

From Jason McK on Thu, Sep 09, 2010 at 12:44:47 from 63.255.173.99

Good luck recovering. Better healthy than injured - that's a good motto. I think my grandma's motto has always been "Better to keep the heart rate low - you don't know how many you get!" Of course she's not healthy, but she isn't injured either.

From Jon on Thu, Sep 09, 2010 at 19:14:09 from 74.177.96.10

Paul- I'm flying in Thursday noonish, so will probably be getting ready for the race that evening. But some little get together would be nice, at least to see my crew/pacers. Maybe we can have everyone to my house- I'll have to talk to Marci.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0016.0016.00

Achilles hurt enough today that I decided it deserves a few days off.  So I cross-trained like the dickens during lunch and after work.  I'll do the same tomorrow, then maybe can do my long run on Sat.  But only if I feel a lot better.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.009.009.00

PM- 9xt

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

I added a few pictures from last week's race on the race report

No run today to rest the achilles, though I might go biking.  It's raining right now- I think I'll go enjoy a little walk in 70 deg weather.  I'm a bit lucky right now, actually- the mountain where I was planning to run is currently in the middle of a huge, severe thunderstorm.  The storm appears to be several hundred miles long with lots of ominous red spots on the radar map- not fun at all.  

Ah, who am I kidding- I'd rather be running in the middle of the storm than stuck at home!

Massage later today. 

Weight: 0.00
Comments
From Scott Ensign on Sat, Sep 11, 2010 at 15:06:56 from 71.35.223.169

hurricane season is just getting underway back there isn't it?

From Jon on Sun, Sep 12, 2010 at 13:05:37 from 74.177.96.10

I guess so, but I'm too far inland to have anything happen more than a big rainstorm.

From Rob Murphy on Sun, Sep 12, 2010 at 22:09:05 from 24.10.248.6

Jon - reading your blog these days is making me a little homesick. I'haven't been back to Greenville since we moved to Utah in 2002. Those Paris Mountain runs were a staple of the Furman cross country team.

If you plan to do any road races, you have to do the Paris Mountain Road Race (20k) in December.

How do you like Greenville? Is downtown as great as ever?

From Jon on Sun, Sep 12, 2010 at 22:39:32 from 98.71.185.47

Rob- I've been meaning to call you to ask about other runs. Need to do that sometime. Paris Mtn is great, I just wish it were bigger!

Downtown Greenville is definitely awesome. Lots of fun.

From Nan on Mon, Sep 13, 2010 at 16:45:52 from 24.8.144.22

Hope your achilles are feeling better.

Hey I've been to Greenville a couple of times before. We had NCAAs at Furman my Junior year. At the pre-national meet a few weeks before nationals I won the open race and my prize was a backpack that said "FU" on it. Nice. I imagine those university initials could make for some interesting football cheers.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

Lunch- 6 running miles- first run since last Wed.  Achilles was still a bit tender and noticeable, but not painful.  And no pain post-run.  I'll keep doing short, flat runs (i.e. no Paris Mtn, unfortunately) as long as my Achilles permits till next week.  After all, this is already my taper, and I was only planning to run 50 miles this week.

PM- 6 more at dusk on the .68-mile, rubber GE track, with fireflies lighting my way.  The track is very close to my apartment, soft, and flat, which my legs appreciate. 

Random notes- my Timex Ironman watch has been randomly resetting itself, so I ordered a new one.  It arrived today- I think it is my 4th or 5th Ironman in 16+ years.  Apparently I'm pretty skinny right now, since I had to tighten it to the smallest hole for it to fit.

My out-of-shape resting heart rate is ~50.  My in-shape is 41-43.  I measured it yesterday at 38, and that was during the afternoon rather than immediately after waking up.  Lowest ever.  I guess I'm in good shape, plus getting older.

Progrid Guide Miles: 6.00NB 769 3 Miles: 12.00
Weight: 0.00
Comments
From Kory on Mon, Sep 13, 2010 at 21:21:28 from 24.116.159.75

Its great to see you run so much and feeling good about your fitness. That really does boost your confidence. Your doing the right thing running through the achillies because I believe it will still heal doing that, because mine did a year or so ago.

When I was in ICU my heart rate was 38 they thought I was going to die, until one of the nurses told them I was a Marathon runner.

Nice to see you running great Jon. I'll keep praying for that Achillies Heel.

From Paul on Tue, Sep 14, 2010 at 16:47:40 from 65.103.252.214

I had my blood pressure taken at the doctor's last week, and I think the nurse was getting impatient, waiting for my heart to pump.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

PM- 10 miles on the GE track, avg 7:10 pace or so.  Warm, but not too bad.

Pace 2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.002.000.000.008.00

Lunch- I planned to cross-train today, but I felt good enough to run.  After 20 min warm up, I decided I felt good enough to do some speed, even though it was the hottest day in a few weeks (92 deg and humid)- so I ran 2.04 miles in 11:39 (5:42 pace, including 5:30 for the last .68 mile).  And I felt great- despite the lack of speedwork this summer, I felt very relaxed- it felt like 6:15 pace, but I was moving much faster than that.  I bet I could go do a 5k tomorrow morning in the "cool" and set a PR.  That makes me feel good about my fitness, despite my lack of high mileage or speedwork since July.  I'm sure the 1000 ft elevation helps, but the 92 deg weather doesn't.  I have definitely acclimated, though, as I wasn't sweating much.  Finished the 8 mile run in 53:58 (6:44 avg)

Progrid Guide Miles: 8.00
Weight: 0.00
Comments
From Dale on Wed, Sep 15, 2010 at 19:50:43 from 69.10.215.11

Seriously? Is it even possible to acclimate to 92F weather? Glad to hear your Achilles is better.

From Jon on Wed, Sep 15, 2010 at 21:52:06 from 98.71.185.47

I guess it is, Dale. I was barely sweating- they say it takes 2 weeks, so I guess they were right.

Although I think the humidity was only 60-70%, not 90+. So there was a caveat.

From Adam RW on Wed, Sep 15, 2010 at 22:43:17 from 24.10.132.131

Sounds like everything is falling into place for you!

From Aaron Kennard on Wed, Sep 15, 2010 at 23:26:27 from 24.8.144.22

That's good news on the achilles feeling better, and the fitness level...good stuff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.002.508.00

Lunch- a run and a bit of biking.

NB 769 3 Miles: 5.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

To alleviate my taper boredom, I enjoyed writing my most recent blogspot post.  Enjoy.

On a related note, my empty apartment has had exactly one thing of importance on the floor ever since I moved in last month.  It is used often.  Can anyone tell what it is?

 

If no one gets it right, I'll post a close-up shot tomorrow. 

AM- 6 easy xt miles.  One week from today, my two year build-up will come to fruition... 

Weight: 0.00
Comments
From Cody on Thu, Sep 16, 2010 at 22:55:49 from 174.52.244.185

Cell Phone?

From Aaron Kennard on Thu, Sep 16, 2010 at 22:57:55 from 24.8.144.22

Are those maps of the bear course you've been sleeping on to get some osmosis memorization done or something?!?

From JD on Thu, Sep 16, 2010 at 22:58:30 from 166.183.211.134

It's a map! I'm assuming the Bear 100 course?

From Cody on Thu, Sep 16, 2010 at 23:07:28 from 174.52.244.185

Ah, of course. Paul's huge maps of the Bear course he made you. Good catch.

From Superfly on Thu, Sep 16, 2010 at 23:11:05 from 208.117.127.110

cell phone was a good guess too.

From Jon on Thu, Sep 16, 2010 at 23:17:20 from 74.177.84.235

Yup, Aaron won the prize. Well, no prize. But you won.

From Scott Ensign on Thu, Sep 16, 2010 at 23:31:52 from 67.40.114.86

my first impression was you were paper training a new puppy and those were urine stains. I was way off the mark.

From Aaron Kennard on Thu, Sep 16, 2010 at 23:45:30 from 24.8.144.22

SWEEET! WINNER!! I have to take all the wins I can get since I certainly won't be winning any races this weekend going up against Geoff Roes and a bunch of other crazy fast dudes (not to mention the fact that I have never run farther than 32 miles).

So you really do sleep on them too then...that's awesome!! But your claimed 'non-supersticiousness' from your blog post is losing some of its validity I'm afraid.

From JD on Thu, Sep 16, 2010 at 23:53:51 from 166.183.211.134

Dang, I was so close. I guess coming in second makes me the first place loser...I'll take it.

Enjoyed your recent blog. Now I remember clearly seeing you before the start of TOU last year; near Nirvana with the cap donned!

From Bryce on Fri, Sep 17, 2010 at 00:27:09 from 67.186.213.216

One week . . .

From Jon on Fri, Sep 17, 2010 at 06:44:49 from 74.177.115.244

Aaron- sorry, I'm just studying and looking at the maps, not sleeping on them or otherwise trying to absorb the info via osmosis. So it doesn't fall into a tradition, just preparation. :)

From Aaron Kennard on Fri, Sep 17, 2010 at 09:49:05 from 24.8.144.22

Well that's good to hear...you were getting me worried there for a minute. Now my confidence in you showing Dakota Jones and Scott Jaime a thing or two about how to run to Bear lake from Logan has gone back to where it needs to be (wasn't AJW going to do it too? his name's not on the list)

From RivertonPaul on Fri, Sep 17, 2010 at 11:43:05 from 67.42.27.114

Great blog post green shorts and brown beanie bearded man.

From Adam RW on Fri, Sep 17, 2010 at 16:02:41 from 24.10.132.131

I just saw it as newspaper in the corner. I was confused because I assumed both your girls were potty trained :)

ONE WEEK TO GO!!!

From marci on Fri, Sep 17, 2010 at 19:34:09 from 174.19.181.220

i bet you LOVE having your own place to decorate exactly how you want....

From Jon on Fri, Sep 17, 2010 at 21:03:12 from 74.177.120.109

Decorate? Decorate? Maybe, I guess. But I'd definitely prefer you and the girls be here, Marci.

Aaron- we think AJW is still doing it, he probably told the RD to not put his name on the list. Pretty good race, actually- Young Money, Scott, AJW, Evan Honeyfield, Ty Draney (who's also not on the list), Mike Foote, James Breyfogle (just behind me at RR100), Tim Long- all those guys could go sub-24. Should be fun.

From crockett on Sat, Sep 18, 2010 at 11:36:57 from 70.56.100.141

Maps? We don't need no stink'n maps! Leland marks the course so well. Just go with the flow.

From Jon on Sat, Sep 18, 2010 at 14:21:29 from 98.84.70.166

Davy, I'm depending on my familiarity with the course more than with the markings! After all, they entrust people like Cody to put up the flags, so that is questionable judgement right there!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- 10 easy yet sluggish miles on a warm day along the Swamp Rabbit trail.  I included a few sections of the Cleveland Park trails, which consist of 4 different singletracks, though they aren't connected and range in length from .35 to .6 mile.  Better than all pavement.  80 min.  

Congrats to everyone who ran TOU today! 

NB 769 3 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Time for the annual, pre-race mileage review.  All dates refer to pre-race weeks.

 

 2009

 2010

 Total miles 12 weeks pre-marathon

940.5

943

 Total miles 24 weeks

 1804

1849.5

 Total miles 36 weeks

 2378.5

2465.5

 80-89 mile weeks 24 weeks

5

5

 90-99 mile weeks 24 weeks

3

4

 100+ mile weeks 24 weeks

4

4

 15-19 mile runs 12 weeks

13

6

 15-19 mile runs 24 weeks

22

17

 15-19 mile runs 36 weeks

27

18

 20+ mile runs 24 weeks

13

14

 26+ mile runs 36 weeks

1

8

 Days missed 12 weeks

2

7

I'll admit that I didn't really want to see the stats this year, because I was convinced my sub-par August (406 miles in 2009, 337 miles in 2010) would sink me.  So I was very surprised to see my mileage totals are slightly higher across the board for 12, 24, and 36 weeks pre-race.  This is even more surprising when I consider how many of my runs were trail runs this year, which take significantly more time versus road runs.  In fact, I didn't have a single road run for a 5 week period!  I spent many, many more hours running this year than ever before, and ran tens of thousands of feet more vertical than any other time.

I ran more 15-19 mile runs in 2009, and many of those were Big Workouts.  I didn't do many BW this year, which is a weakness.  Instead, I did a lot of 10-14 mile trail runs.  Most importantly, I had a lot more long, long runs (26+ miles)- 1 in 2009 versus 8 this year.  That will come in useful this week.  I also had a few injuries this year that resulted in more days off. 

Conclusions:  More miles, long runs, and vertical run than ever before = good.  Slightly more injuries plus no BW = bad.  I am not in the best road marathoning shape of my life, like I was last year.  But I am in the best trail ultrarunning shape.  Next Saturday, I put it to the test.  But no matter what happens, I am excited.  Not nervous, just excited to have a fun time and enjoy a great day in the outdoors.

Weight: 0.00
Comments
From Bryce on Sun, Sep 19, 2010 at 18:48:03 from 67.186.213.216

Just read the thread on Scott's blog. Hilarious! Quite the stacked field. Money's on you buddy. From the looks of things above you are ready to rip! Best of luck out there, it's going ot be a blast! See you at the start and, much later, at the finish.

From Jon on Sun, Sep 19, 2010 at 18:54:04 from 98.84.70.166

It will be fun, that's for sure. See you Thursday, Bryce.

From todd kelly on Mon, Sep 20, 2010 at 11:08:43 from 69.98.138.94

good luck Jon, you will do awesome

From Jason McK on Mon, Sep 20, 2010 at 15:11:53 from 63.255.173.99

Good Luck! Did you find a crew chief?

From Paul on Wed, Sep 22, 2010 at 10:29:48 from 65.103.252.214

A big workout is anything over 90 minutes, with some hard running. I'm sure some of your 10-14 mi trail runs qualify for that. So you have more BW's than you think.

And you're in way better shape than before Rocky Raccoon. I still don't see how you even finished that race, and break 20hrs to boot. Can't wait to see what you do with some actual fitness!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

Lunch- 5 xt

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.002.004.00

Sluggish.

Pace 2 Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Lunch- 3 miles with 4 strides.  Less sluggish.  90 deg and humid- looking forward to Utah weather!  Plane leaves at 6:30 tomorrow morning.

Pace 2 Miles: 3.00
Weight: 0.00
Comments
From Scott Ensign on Wed, Sep 22, 2010 at 18:44:29 from 65.100.218.2

travel safely. I wish I could help your crew. Next year for sure!! get some good rest and enjoy the race!

From Scott Wesemann on Thu, Sep 23, 2010 at 21:32:25 from 75.165.248.18

Good luck at the Bear.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Woke up at 4:50 am EDT.  Left for airport at 5:22 am, reached gate at 5:50 am- living near a small airport has definite benefits in terms of time savings.  Saw my family for the first time in 5 weeks- very nice.  No run, except running home from Cody's house.  Spent tons of time packing enough stuff to occupy a small country.  Good to go tomorrow.  Results will be posted live for each aid station on the Bear100 website. 

Weight: 0.00
Comments
From allie on Thu, Sep 23, 2010 at 23:15:17 from 174.19.51.35

big day. good luck.

From Vis on Thu, Sep 23, 2010 at 23:19:30 from 208.88.8.22

Think of the scenery.

From Faceless Ghost on Thu, Sep 23, 2010 at 23:22:14 from 69.169.157.242

Kill it.

From Jason McK on Thu, Sep 23, 2010 at 23:42:41 from 75.169.47.133

Good Luck! May the weather work in your favor, since you've already taken care of everything else...

From Andy on Fri, Sep 24, 2010 at 12:56:13 from 199.190.170.28

Good luck, Jon. Looking forward to your report.

From Jason McK on Fri, Sep 24, 2010 at 14:18:13 from 63.255.173.99

Tied for sixth at aid station #3

From jtshad on Fri, Sep 24, 2010 at 18:19:48 from 69.20.183.178

Good luck!

From Paul on Fri, Sep 24, 2010 at 18:36:44 from 65.103.252.214

Jon looked great at the Leatham Aid station. Unnaturally loose and cheerful, actually. No clear front runner in this race, I think it's up for grabs this year. Top 6-8 are all packed together through three aid stations...go Jon!

From marci on Fri, Sep 24, 2010 at 19:46:04 from 75.169.138.34

JOn still looked good and "unnaturally loose and cheerful" at Temple Fork. He was there about 2:09pm and was 4th or 5th place. I wish the results would update faster....

From Paul on Fri, Sep 24, 2010 at 20:04:06 from 65.103.252.214

Thanks for the update. Yeah, I've been hitting "refresh" a lot on the spreadsheet, but it's slow to update...but considering it's a 100-mile run in the boonies, I should be happy for any sort of "live" results!

From JD on Fri, Sep 24, 2010 at 20:26:30 from 32.176.120.197

None of the lead pack seems to be spending any time at the aid stations. Got to love a competitive 100 mile race.

From Aaron Kennard on Sat, Sep 25, 2010 at 01:59:50 from 24.8.144.22

Jon!! Rockin' it still after mile 81 and in 4th place leaving Gibson Basin. Honeyfield and Foote were an hour ahead out of Gibson though, so Jon's going to have to pull something really amazing out to make up an hour on those two at this point...or they are going to have to crack, which is not totally unlikely with 20 miles to go. Except they left the mile 85 AS 25 minutes before Jon left mile 81. I think he's got a shot at 3rd place Jared Scott still though...only 30 minutes back!

From Jon on Sat, Sep 25, 2010 at 07:15:38 from 75.169.138.34

I'm kinda tired now. I think I'm going to sleep.

From Aaron Kennard on Sat, Sep 25, 2010 at 09:04:29 from 24.8.144.22

NO, Wait, don't go to sleep! At least tell us your finishing time/place first...they are really holding out on posting finish times on the live tracking

From catherine on Sat, Sep 25, 2010 at 10:49:26 from 69.169.157.242

Good job, Jon! (Eric and I were watching the spreadsheet a bunch yesterday.)

From Jon on Sat, Sep 25, 2010 at 12:21:19 from 75.169.138.34

Aaron- I imagine it will be a few days till my race report is up, so I'll throw you a bone. I finished in 4th- after being behind the 3rd place guy for 30+ minutes for several aid stations, I made up 20 minutes on him in the last 8 miles, but couldn't quite catch him. 20:49 finishing time. 7th fastest ever on the course. And Greatest. Crew. Ever.

From Jason McK on Sat, Sep 25, 2010 at 12:26:48 from 75.169.47.133

Congrats! I had a hard time sleeping - each time I woke up I'd refresh the spreadsheet. It was almost as good as the Olympics on the other side of the world. Way to go!

From Paul on Sat, Sep 25, 2010 at 12:28:47 from 174.27.187.235

Dave said that your aid stations were the definition of efficient. Other crews were impressed with your crew.

From Aaron Kennard on Sat, Sep 25, 2010 at 12:30:17 from 69.18.151.138

That's totally awesome Jon!!! Incredible and smart looking running out there. Your splits looked really even all day except early on when you got behind 15 min. Somehow and had to catch up. Look forward to hearing all about it, must have been an epic day.

And what a competitive field! Looks like from the finish results that Mike Foote may have lowered Geoff's course record!? Seriously amazing performance by you in such a deep and experienced field.

From allie on Sat, Sep 25, 2010 at 12:30:39 from 174.19.51.35

thanks for the update. i checked in on the spreadsheet around midnight and it looked like you were doing well. great job on the race. i can't even imagine...

From Adam RW on Sat, Sep 25, 2010 at 16:02:43 from 24.10.132.131

Great job!!! Really looking forward to the full report.

From jtshad on Sun, Sep 26, 2010 at 10:08:22 from 69.20.183.178

Congrats on the stellar performance, I can't wait to read the race report!

From crockett on Sun, Sep 26, 2010 at 13:30:38 from 71.35.208.71

Congrats on a super race. Fun to at least keep up for the first hour.

From Scott Ensign on Tue, Sep 28, 2010 at 23:54:44 from 129.123.67.46

way to go Jon, can't wait to read your full report!

From Jon on Wed, Sep 29, 2010 at 01:32:13 from 98.71.180.166

It's up.

Race: Bear 100 (100 Miles) 20:49:38, Place overall: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
101.000.000.000.000.00101.00

The Bear 100 race report is finally posted.  After not seeing my family for 5 weeks pre-race, I spent my post-race days with them rather than on the report.  And, since I have been building up to this race for 2 years, the race report is a touch long.  Enjoy.

XT Wings 2 Miles: 63.00Fuel XC 2 Miles: 38.00
Weight: 0.00
Comments
From c h a d on Wed, Sep 29, 2010 at 12:02:59 from 166.70.238.194

Jon, what an awesome report on an amazing race! I love this line: "Bear Lake loomed large ahead, a black ghost ringed by lights." Whatever comes next for you, enjoy it . . . you've earned it.

From Scott Ensign on Wed, Sep 29, 2010 at 12:08:38 from 129.123.3.31

very nice report, you can be very proud of this accomplishment, you are one tough and talented runner. congrats!

From Paul on Wed, Sep 29, 2010 at 13:39:10 from 65.103.252.214

It was a good report, but I've seen longer.

From jtshad on Wed, Sep 29, 2010 at 13:45:45 from 204.134.132.225

Nice report and a job well done. A big accomplishment that took a lot to prepare for, and it paid off with an excellent result. Now, recover (for a little bit until next weekend) and refresh.

BTW, I will not be able to make the R2R2R event, sorry! Thanks for thinking of me and including me in the plans.

From allie on Wed, Sep 29, 2010 at 19:11:36 from 174.19.51.35

i loved your report. what an experience! i read cody and joe's reports first, so it was fun to read your report and get the full version of your amazing adventure. congrats to you. i have no idea how you can do that.

From Jon on Wed, Sep 29, 2010 at 23:30:02 from 98.84.46.139

Thanks, everyone. It was fun- I highly recommend trail racing, and the Bear in particular.

From Superfly on Thu, Sep 30, 2010 at 12:31:39 from 208.117.127.110

Sorry I'm late on commenting but way to go Jon. Oh by gosh as Myler would say. Dude you did great. And like Paul said way to put together a plan (and this was a 2 year one) and work through all the steps along the way to pull of a once in a lifetime race. Not that you don't have bigger and better in your future. But you'll remember this one forever.

Good job man.

P.S. I emailed the stuff to the guys about R2R2R and I'm guessing that they like me will see how they feel after this weekend. But I'll let you know for sure by Monday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I forced myself to not run all week, even though I've been pretty itchy to move.  Instead, I've been planning a Grand Canyon R2R2R trip and reading lots of blogs.  And, I've been sitting here hitting refresh, waiting for you all to put up your St. George Marathon race reports.  Hurry up, darn it!

Dave sent me his photos from Bear, so I added 5 new ones on my blog. 

Weight: 0.00
Comments
From marci on Sun, Oct 03, 2010 at 21:39:09 from 174.19.181.220

a whole ENTIRE week without running. I am impressed! :)

From Jon on Sun, Oct 03, 2010 at 21:54:15 from 74.177.99.190

Yeah, but you weren't around to benefit with more time with me :) Just me, all alone, going crazy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch- back on the gravy train.  8 miles at lunch with a group of 8 runners.  Great weather.  Hips and achilles were a bit tender, but I can't complain.  Plan to ease back into running this week to get ready for my R2R2R next Monday.

Pace 2 Miles: 8.00
Weight: 0.00
Comments
From Adam RW on Mon, Oct 04, 2010 at 22:07:16 from 155.101.152.123

I thought Walter was a rock. 100mi race and then back around for the R2R2R, I figured it was off with the race. Truly super human...

From Rob Murphy on Tue, Oct 05, 2010 at 14:59:43 from 205.127.70.66

I'm getting pretty fired up about this run Jon. Having a hard time focusing on anything else.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch- 8 on a cool, blustery day.  Hoped to go to Paris Mtn after work, but ended up not having time.  Tomorrow and Thursday, for sure.  I need dirt!

Progrid Guide Miles: 8.00
Weight: 0.00
Comments
From Bryce on Wed, Oct 06, 2010 at 00:22:16 from 67.186.213.216

Lots of dirt and vert in the big ditch, hang in there. Paris Mtn is great but that should be incrediable, have fun.

From Rob Murphy on Wed, Oct 06, 2010 at 10:43:23 from 205.127.70.66

History lesson for you. Paris Mountain is named after a guy named Richard Pearis - established the first trading post in what would later be called Greenville. They misspelled his name when they named the mountain. Paris Mountain is a geological oddity. Even knowledgeable geologists can't figure out why it's there.All runners know that it was created for them though.

Greenville was originally named Pleasantburg. Hence the road.

Greenville is named after Revolutionary War general Nathaniel Greene. Hero of the southern campaigns, but a Quaker from Rhode Island.

Poinsette Highway is named after Joel Poinsette, America's first ambassador to Mexico, and a South Carolina native. Brought a nifty red and green plant back with him from Mexico that some people thought would be great around Christmas time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

Lunch- 8 with the group.

PM- Paris Mountain.  I love this mountain- I've told Marci that if she cares about me at all, she'll make sure we buy a house near there (hint, hint, no pressure!).  Only me second trail run in 4 weeks, though the other one was a bit long.  Lots of hikers and bikers, including some bikers after dark wearing lights.  10 miles, 1700 ft climbing.  Unfortunately, the time off didn't help my Achilles- it hurt as bad as it did before the Bear, which is a bit annoying.  At least it doesn't hurt on flat runs.  It just has to get through the Grand Canyon, then I'll give it a bit of rest.

XT Wings Miles: 8.00NB 769 3 Miles: 8.00
Weight: 0.00
Comments
From Predog on Wed, Oct 06, 2010 at 21:35:57 from 24.10.140.186

Jon, I can't believe your Achilles is still bothering you! I mean really, you only ran 100 miles across a bunch of mountains two weeks ago. No big. hehe. GC should be mostly flat I would think, other than actually getting into and out of the canyon (kind of a big "other than," though). I'm sorta mad I have school. You're going to love it.

From Jon on Wed, Oct 06, 2010 at 22:35:31 from 98.71.139.173

Good point, Joe. Err, points. Yeah, other than getting in and out, Monday should be easy.

You can still skip class. After all, you can go to class anytime, but how often can you run all the way across the Grand Canyon in a day?

From Kory on Thu, Oct 07, 2010 at 00:58:39 from 24.116.159.75

your running is incredible and your in a zone. It's good to see. God Bless you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

Lunch- 8.5 with Jim and Jason.  Felt rather achy with lots of niggles.  Scratched the evening run due to sore knees.

Pace 2 Miles: 8.50
Weight: 0.00
Comments
From Predog on Fri, Oct 08, 2010 at 00:16:27 from 129.123.189.166

What on earth is a "niggle?" I think I could find a lot of uses for a word as funny sounding as that. haha.

From Jon on Fri, Oct 08, 2010 at 08:08:22 from 74.177.127.130

It's technically a verb that I use as a noun, and I think it's somewhat common in Britain. "1. To be preoccupied with trifles or petty details. 2. To find fault constantly and trivially; carp".

In other words, small pains or worries.

From Predog on Mon, Oct 11, 2010 at 00:48:00 from 24.10.136.228

I see. I had no idea it was an actual word. I think It's awesome enough that I'm going to try and work it into my vocabulary. haha.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Knee and Achilles niggles.

Weight: 0.00
Comments
From jtshad on Sun, Oct 10, 2010 at 10:54:51 from 69.20.183.178

Safe travels and have fun to all 4 of you tomorrow...wish I was there!

From Adam RW on Tue, Oct 12, 2010 at 10:15:56 from 155.101.152.123

Grrr... I hope the niggles stay on the rim and that they don't affect the adventure. You know that you have to make this an annual event so that I can tag along next year...

Race: Grand Canyon Rim to Rim to Rim (R2R2R) (48.5 Miles) 10:58:00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
48.500.000.000.000.0048.50

Ran the Grand Canyon R2R2R with Rob and Cody.  Full report is on my Green Shorts running page.  And for anyone who doesn't think this deserves a Race Report... well, go run it yourself and see if it isn't more worthy than any race you've ever done...

Fuel XC 3 Miles: 48.50
Weight: 0.00
Comments
From jtshad on Tue, Oct 12, 2010 at 12:29:32 from 204.134.132.225

Can't wait to hear about it. Good luck with the move across the country...it will be good to have your family back together!

Any news on the offer?

From Superfly on Tue, Oct 12, 2010 at 16:28:57 from 208.117.127.110

Hope you guys had fun and that your not too trashed for the rest of life. Good luck with the move and stuff.

From Predog on Wed, Oct 13, 2010 at 01:02:22 from 24.10.136.228

Hope you had fun. Tell cody to get off his laurels and write a report while you're busy moving. haha jk I wanna hear about it!

From jun on Wed, Oct 13, 2010 at 10:50:05 from 66.239.250.209

Ugh!!! Nice time. That sounds awesome. I can't wait to finally do that . . . someday.

From Cody on Thu, Oct 14, 2010 at 00:13:46 from 174.52.244.185

I am so glad we got to do this epic run. I have been dreaming about it for months now and all my dreams came true. It was everything I hoped for and then some. A run of a lifetime.

From Bryce on Sat, Oct 16, 2010 at 00:07:18 from 67.186.213.216

Nice report, sounded like a great run. So did you get a place near Paris Mtn?

From RAD on Sat, Oct 16, 2010 at 12:31:03 from 67.172.229.125

I'm with you on the 'worthy of a race report'! I HIKED Rim to Rim in one day, and yup...that was good for me! AND it took me longer to do just that than for you to run that and all the way back - simply in awe! Someday when I loose a bit more of my sanity, I would like to do this one...someday. Congrats on a HUGE epic race, I'll have to go to the green shorts blog and read more. CONGRATS!

From Jon on Sat, Oct 16, 2010 at 23:19:32 from 98.71.191.82

Bryce- we won't be buying a house for several months yet, so don't know.

From Steve on Sun, Oct 17, 2010 at 16:51:45 from 209.235.31.12

Incredible run. I loved the blog! Rob is so tough. I love running down there more than anyplace on earth. (but not that far)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Very minimal soreness, only a little stiff.  Achilles is far better than I hoped it would be.  My house is 2/3 packed on a moving truck right now, so it's been a few busy days.  And I get to celebrate my birthday tomorrow by cleaning my house all day!

Weight: 0.00
Comments
From Paul on Wed, Oct 13, 2010 at 15:40:53 from 65.103.252.214

Are you up for a morning run on Thursday or Friday?

From Jon on Wed, Oct 13, 2010 at 16:18:43 from 75.169.159.185

Paul- undecided. Not Friday- we're driving to SLC Thursday evening. I might go Thurs, but that depends if I feel ok and what schedule Marci has worked out for me. I know she's got some plans. What time/location were you thinking?

From Paul on Wed, Oct 13, 2010 at 16:43:58 from 65.103.252.214

Around 7:00-7:30AM. Birch Creek Canyon, about 8-10 miles, pretty slow. That's what I'm doing tomorrow morning anyway.

The other option is that we could run the River Trail sometime during the day. We could carpool from my office.

From jtshad on Wed, Oct 13, 2010 at 16:46:48 from 204.134.132.225

Happy birthday (a day early) but I wanted to try and catch you before you leave! Have a safe trip home to NC...man that sounds weird to say!

From Rob Murphy on Wed, Oct 13, 2010 at 17:01:35 from 205.127.70.66

Minimal soreness! Are you kidding me? I'm more sore today than I was yesterday.

From Jon on Wed, Oct 13, 2010 at 19:18:42 from 75.169.159.185

Yeah, Rob, my summer of trail running has pretty much made my legs bomb-proof in terms of being sore from hills. Heck, I had 127,000 ft elevation change during runs in just one month. So Monday's run was hard, of course, but not extraordinarily so for me. Probably my 4th hardest run this summer. And I probably had 10 runs with more elevation change per mile.

See, if you trail run enough, you can go back and kick the Grand Canyon's butt without your legs turning to mush :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

PM- 3 with Marci, easy around Tooele.  We have locked up our house in Logan and are officially flying to SC tomorrow.  Now if we can just get our house sold- closing date was pushed back again today...

Pace Miles: 3.00
Weight: 0.00
Comments
From Rob Murphy on Fri, Oct 15, 2010 at 20:21:32 from 24.10.248.6

Good luck to you and your family Jon. We Murphy's have one more reason to visit Greenville now.

Can you send me your S.C. address? I have something to send along to you.

I walked about 3 miles today. Planning on running 3-5 tomorrow.

From Jim Kern on Mon, Oct 18, 2010 at 16:27:29 from 138.64.8.53

You were that close and didn't run Davy's Pony Express 100. You could have challenged him for the trophy, he took first again, and been back in time for your flight.

From Jon on Mon, Oct 18, 2010 at 19:11:05 from 98.71.191.82

Actually, Jim, I seriously considered it, or at least going to watch or pace someone. I'd be curious what I could do on it, if Davy can beat his Bear time by 5.5 hours... that would put me at 15:30?!?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Lunch- 11 with the GE crew.  Hips hurt.

Pace Miles: 11.00
Weight: 0.00
Comments
From crockett on Tue, Oct 19, 2010 at 17:36:13 from 216.49.181.254

Why don't you go ahead and get that hip replacement surgery recommended?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.004.000.000.000.0011.00

Lunch- First speedwork of any sort since June, other than some hard trail runs.  And my legs were appropriately sluggish.  5 mile warmup, then just under 4 miles hard.  We did loops around a .86 mile lake- first loop was 4:45 (5:31 pace), then next 2 were 10:21 (6:01 pace), and last one was 5:27 (6:20 pace).  Yeah, definitely started out WAY too fast and died.  Definitely not in 5k, 1/2 marathon, or marathon road race shape.  I just was notified I made it into the Shut In Ridge Run (I was number 57 on a wait list with only 200 runners in the race).  It's a 20+ year old trail race in Asheville, NC, 18 miles long with 5000 ft climbing, so you know it has to be good.  11 miles total in 74 min.

NB 769 3 Miles: 11.00
Weight: 0.00
Comments
From Adam RW on Tue, Oct 19, 2010 at 23:27:48 from 24.10.132.131

Congrats on making the cut. Looking forward to yet another amazing race report. I have to survive through them so keep'em coming.

From Oreo on Wed, Oct 20, 2010 at 17:17:49 from 206.81.136.61

Show'em how it's done. Keep it roll'n.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Lunch- 7 easy.  Feeling kind of beat up and sore in a number of places (achilles, hip, knee, etc).

Pace 2 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

PM- Work has been super stressful with long hours (yeah, yeah, rub it in, Cody), so missed the lunch run.  Snuck in 4 miles after work before heading home, primarily to blow some steam.  I have no idea how I am going to run high mileage with this job.  And achilles is very worrisome.  Still.

Progrid Guide Miles: 4.00
Weight: 0.00
Comments
From Cody on Thu, Oct 21, 2010 at 20:23:00 from 174.52.244.185

HA!

From jtshad on Thu, Oct 21, 2010 at 21:21:08 from 69.20.183.178

But at least you have a job! Hang in there, every job has its ups and downs.

From Kory on Thu, Oct 21, 2010 at 22:05:52 from 24.116.159.75

Jeff right you could be up all night doing security patches that I have to do at times. We all have ups-and-downs.

Your in a new environment and you will adjust.

From Jon on Thu, Oct 21, 2010 at 22:15:22 from 74.177.117.232

I know, thanks guys. Just venting a bit- you know how it goes.

From Christi on Sun, Oct 24, 2010 at 13:03:15 from 75.183.123.104

Hey Jon- I heard Greenville is a great town. Did you move from UT? Aren't the fall colors spectacular?

From Jon on Sun, Oct 24, 2010 at 14:16:24 from 98.71.180.71

Christi- yes, we just moved here from UT. Haven't seen the colors yet- still a few weeks early. But there are hints of great things to come.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Lunch- 9 miles on a rainy day.  New route today (well, a few miles of it), which is definitely something new from the standard 3 routes we run...

The moving truck arrived with a few furnishings for our apartment.  It seems weird to have more than a card table and air mattress, my only furniture for the past 2 months. 

NB 769 3 Miles: 9.00
Weight: 0.00
Comments
From Scott Ensign on Tue, Oct 26, 2010 at 22:44:44 from 70.58.47.122

don't those bear 100 maps you had strewn all over count as furniture?

From Jon on Tue, Oct 26, 2010 at 23:07:47 from 98.71.140.240

They were more useful than furniture. And enjoyable.

From Jason McK on Wed, Oct 27, 2010 at 11:20:00 from 63.255.173.99

I'm beginning to think that the simple life has to be the happier life. Bare necessities (possessions) and experiences worth a million.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.002.0010.00

Lunch- 8 running, 2 xt.  Lots o' fun.

Pace 2 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.001.000.000.000.0010.00

Lunch- 10 with the guys, including a bunch of 30-60 sec fartleks.

Progrid Guide Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.002.5011.00

Lunch- 8.5 plus 2.5.

NB 769 3 Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No run today.  Long, busy day.  In some good news, we closed on our house in Utah.  Unfortunately, we had to take a hefty check to closing- that definitely hurts.  But at least we sold it- there are a lot of people in this country who would love to sell their houses, even at a loss.  Now we can low-ball the crud out of everyone here to find a good deal.

Weight: 0.00
Comments
From Rob Murphy on Fri, Oct 29, 2010 at 21:21:11 from 24.10.248.6

Ouch! Sorry about that. Maybe you can at least get a good deal on the house you buy in Greenville?

The book was my way of saying thanks to you for opening up a whole new world of running for me. Seriously, that was the experience of a lifetime - and something I never would have done without you.

From Rob Murphy on Fri, Oct 29, 2010 at 21:22:12 from 24.10.248.6

OH yeah... just read the second half of your post. What you said.

From Jon on Fri, Oct 29, 2010 at 22:29:13 from 98.71.130.239

Very glad to hear you enjoyed it so much. So do you plan to do it (or similar) in the future?

From Rob Murphy on Fri, Oct 29, 2010 at 23:03:52 from 24.10.248.6

I'm torn and conflicted now Jon. Definitely someday, but I believe I have a sub 2:40 marathon in me and I'd like to do that. The clock is ticking at 46 though. One thing I learned at the Grand Canyon is that I might have the right mindset to be a good ultra runner.

But I'd definitely like to do the Grand Canyon again next year. I'm pretty sure Jeff will do it, and Steve Anderson too. With eleven months to plan you can surely swing it right?

I'm re-reading the book I sent you now. It's so much better now that I've been there. Powell was one crazy mother. Nothing got that man down.

From jtshad on Sat, Oct 30, 2010 at 12:03:52 from 69.20.183.178

Congrats on closing on the house!! That is great news.

From Aaron Kennard on Sat, Oct 30, 2010 at 18:41:01 from 24.8.144.22

congrats on getting rid of the house...and you can be 10X more grateful that you didn't have to bring cash to the table to on over 10 houses...you think one hurts...

good plan on low-balling crud out of people...Time to return the favor, and let someone else be rid of their house at a loss.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

AM- Long run, just on the normal lunch run routes, all strung together.  17 miles in 2:07, including doing 2 of the last miles a bit faster, just for fun (6:35 pace).  1000 ft climbing, just from all the hills.  Hips and Achilles hurt, so I thought of stopping at 12, but just kept going.  First run this long on the roads in a long time, and it's kind of boring by myself.

For the record, the lake we do repeats around is .8525 (I ran around it 4 times and took the average).

Last race of the year next week- I'm mainly trying to have fun (though I'll be somewhat competitive, of course).  No races planned after that- not sure if I'll take a break or sign up for something else soon. 

NB 769 3 Miles: 17.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

Lunch- 8.5 uneventful miles.

NB 769 3 Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.002.0010.00

Lunch 8+2.  Our Utah house sale recorded today, so I have no official ties to that state any more.  Happy and sad- we enjoyed our time there, but have less stress now.  One good thing about SC- My vote today might actually matter in the election, unlike in Utah... :)

Progrid Guide Miles: 8.00
Weight: 0.00
Comments
From Scott Ensign on Wed, Nov 03, 2010 at 01:35:15 from 70.58.47.122

umm... Jon... before you get too excited about life in South Carolina, why don't you read this news article:

http://www.bbc.co.uk/news/education-11672679

From Jon on Wed, Nov 03, 2010 at 07:24:18 from 98.71.130.239

Exactly! See, they have culture, too...

From Nan on Thu, Nov 04, 2010 at 12:46:16 from 24.8.144.22

I hear you there...votes matter in CO too.

Haha. Nice link, Scott.

From Jim Kern on Fri, Nov 05, 2010 at 01:16:49 from 174.52.105.62

Jon - no official ties, but some unfinished business, beating Cody in Logan Peak 2011, demolishing the course record at Pony express 100, etc.

From Jon on Fri, Nov 05, 2010 at 07:52:30 from 98.71.130.239

Good point, Jim, but I'm afraid I'll have to let those be for now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Lunch- 7

Pace 2 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.007.00

Lunch 7 xt.  I'm definitely having a low-key approach to my race on Saturday.  My training has been pretty mediocre, and my health is iffy (injury wise)... so this will be a race where my primary goal is enjoyment.  It's supposed to be 25 deg at the start, with a chance of snow!

Weight: 0.00
Comments
From Rob Murphy on Thu, Nov 04, 2010 at 19:16:09 from 24.10.248.6

Good luck to you this weekend Jon. I'll be heading up to Pocatello Saturday for a half marathon. Then I'm going to take some down time.

Sunny and close to 70 here today. Wierd!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Lunch- I only wanted to go 4-5 miles, but 40 min had passed the first time I looked at my watch, and we were still 2 miles out.  Time flies when you're having fun.

Pace 2 Miles: 7.00
Weight: 0.00
Comments
From Cody on Fri, Nov 05, 2010 at 19:12:19 from 69.9.58.17

Have fun at your race!

Race: Shut In Ridge Run (17.8 Miles) 02:49:29, Place overall: 11
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0018.000.000.000.0018.00

Race report on green shorts running page.

XT Wings 2 Miles: 18.00
Weight: 0.00
Comments
From Cody on Sun, Nov 07, 2010 at 19:54:43 from 174.52.244.185

Looks cool! Er cold. Just like Logan, kind of. Nicely done, but I am disappointed that you didn't win. Better work on that.

From Rob Murphy on Sun, Nov 07, 2010 at 20:17:30 from 24.10.248.6

Congratulations Jon.Great pictures on your blog - looks like a lot of fun.

From Adam RW on Mon, Nov 08, 2010 at 08:10:51 from 24.10.132.131

Glad you were able to get that in. Sounds like overall a good time. Still some beautiful scenery out there!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

12 hours of work, no run.  Which is fine, since I wasn't planning to run anyways after the race.  No soreness (really wasn't that much downhill, compared to this summer), just a bit of left hammy tightness.  And my Achilles feels better than expected.  Unfortunately, my right foot still hurts- feels like the start of a stress fracture.  Probably some cross training and not much running for a week or two.  And for the first time in 2+ years, I have absolutely no races on my schedule.  Any ideas/recommendations?

Weight: 0.00
Comments
From Dale on Mon, Nov 08, 2010 at 23:54:29 from 69.10.215.11

Yeah. Enjoy the break.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

13 hours at work, but snuck in some cross-training to blow some steam.

Weight: 0.00
Comments
From Bryce on Tue, Nov 09, 2010 at 23:55:24 from 67.186.213.216

I've decided that any work day over 11 hours counts as cross-trainng.

From Kory on Wed, Nov 10, 2010 at 15:54:07 from 134.50.89.3

I hope the foot is better. What type of work are you doing?

Races -- you should do the Madwater Death Valley Ultra. Your so fit I think you could do any race... anywhere.

From Jon on Thu, Nov 11, 2010 at 07:20:17 from 98.71.130.239

Bryce- I know, I'm always very tired after a day that long. You just want to come home and sleep.

Kory- engineer on Gas Turbine engines.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

13 hrs work, no workout.

Weight: 0.00
Comments
From Adam RW on Sat, Nov 13, 2010 at 12:51:01 from 65.127.208.182

YUCK!

From Aaron Kennard on Mon, Nov 15, 2010 at 22:32:10 from 98.245.117.176

Dang...them's some crazy work hours...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.003.005.00

Lunch- ran 2 miles just cause I felt like it, then cross trained for a while.  Felt pretty good.

Pace 2 Miles: 2.00
Weight: 0.00
Comments
From Paul on Fri, Nov 12, 2010 at 16:45:46 from 174.27.187.235

Hope your work settles down for you. But on the other hand, it's good to be busy, right? Enjoy the work of your hands.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.507.50

Lunch workout, then house shopping all afternoon.

Weight: 0.00
Comments
From Cody on Sun, Nov 14, 2010 at 00:09:09 from 174.52.244.185

Any gems out there? By the mountain?

From Jon on Sun, Nov 14, 2010 at 07:48:11 from 98.71.130.239

Not so far...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch run 8

Pace 2 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

PM- Met a new trail runner from work, Barry.  The lucky guy lives right next to Paris Mtn.  So we ran about 9 miles on it, mostly in the dark.  Looks like I'll have a new trail running buddy.  He's a long time runner, but has only done one road marathon and no trail ultras, but has lots of interest.  And he's as fast as me.  Now if I can only find a house up by the mountain!

XT Wings 2 Miles: 9.00
Weight: 0.00
Comments
From Aaron Kennard on Thu, Nov 18, 2010 at 19:33:17 from 98.245.117.176

Stick to your guns on the house hunt! A house by the mountain is much better than a house not by the mountain I have found.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

Lunch 10.5

NB 769 3 Miles: 10.50
Weight: 0.00
Comments
From Kory on Thu, Nov 18, 2010 at 00:32:27 from 24.116.159.75

The way you fitness is you don't need to live on a hill. You can just keep climbing them like a mountain goat. Happy house hunting and I hope you find the right one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch 8

Pace 2 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Lunch 4. 

Progrid Guide Miles: 4.00
Weight: 0.00
Comments
From Rob Murphy on Sat, Nov 20, 2010 at 19:48:21 from 24.10.248.6

You're a man of few words lately Jon.

From Jon on Sat, Nov 20, 2010 at 22:46:29 from 173.162.7.49

Yup

From Rob Murphy on Sun, Nov 21, 2010 at 10:27:59 from 24.10.248.6

Ha!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM- To all of you snow-bound folks in Idaho, Utah, and Colorado... I enjoyed my 6 miles on the beach today in 70 deg weather, running on Isle of Palms, Mt. Pleasant, SC, just outside Charleston.  Beautiful, sunny 75 deg weather yesterday, and 77 deg for today.  

In case you're wondering if garmin elevation profiles are accurate... here's proof towards the negative.  I was on the beach, not 60 ft under water...

 

Progrid Guide Miles: 6.00
Weight: 0.00
Comments
From Jason McK on Mon, Nov 22, 2010 at 11:24:47 from 63.255.173.99

The snow was great this morning. Was your garmin at least accurate on the elevation changes, even if the absolute value was incorrect?

From rockrun on Mon, Nov 22, 2010 at 13:19:57 from 63.248.154.19

Jon, having lived in Logan you will appreciate... just over the mtn to the south in Eden, we have had about 17-18inches since yesterday... absolute winter wonderland up here..

From Paul on Mon, Nov 22, 2010 at 13:50:07 from 204.113.19.55

It's a skier's paradise right now. Too bad I don't ski like I used to. But my treadmill has shipped and will hopefully arrive this week.

From Jon on Tue, Nov 23, 2010 at 00:26:17 from 24.172.238.230

Jason- no, I was running on the flat beach the whole time. No elevation changes over 2-3 feet.

Paul- did you win your 8th treadmill? Or did you buy one? What's the story?

From Jason McK on Tue, Nov 23, 2010 at 10:53:25 from 63.255.173.99

Wow - that's terrible.

From Bryce on Tue, Nov 23, 2010 at 13:00:41 from 24.43.226.2

Oh, that sounds sweet! Don't think I won't rub it in this spring when it's 75 degrees and 5% humidity here and 95 degrees with 95% humidity there. ha! Oh, and maybe your Garmin thought you were snokeling, being in the beach and all.

From Nan on Sat, Dec 04, 2010 at 15:49:11 from 98.245.117.176

That garmin graph is disturbing.

I admit, I'm jealous of your warm temps. I hope its nice in Charlotte next Saturday!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Happy Thanksgiving, everyone!

Weight: 0.00
Comments
From Mattrow on Thu, Nov 25, 2010 at 14:19:43 from 8.22.13.133

2 miles on thanksgiving, Is Marci giving thanks for having a husband today.

From Jon on Thu, Nov 25, 2010 at 15:26:29 from 75.117.112.17

Yes. Well, it was 90 min of ultimate frisbee, so I was still gone for a while, anyways.

From Rob Murphy on Thu, Nov 25, 2010 at 17:26:46 from 24.10.248.6

Happy Thanksgiving Jon. Ann and I were just remembering our Thanksgivings in Greenville pre-kids. We would always go to the Hyatt buffet downtown for dinner.I'd have like 9 pieces of 5 different kinds of pie. Good times.

From Adam RW on Fri, Nov 26, 2010 at 14:14:16 from 155.101.152.123

Happy Thanksgiving!

I think that mild winter is going to soften you up :)...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch run 8- felt crappy, not surprising since this was only my second run in 10 days.

NB 769 3 Miles: 8.00
Weight: 0.00
Comments
From nevels on Mon, Nov 29, 2010 at 20:36:55 from 64.134.180.194

i feel your pain, dude

From allie on Mon, Nov 29, 2010 at 20:59:46 from 174.23.238.75

that makes at least two blog posts for the day using the word 'crap' in some form or another. is it possible to feel a crap-ton of crappiness?

From nevels on Mon, Nov 29, 2010 at 21:01:54 from 64.134.180.194

it most certainly is.

to be specific, it's called feeling craptastic...

From Jon on Mon, Nov 29, 2010 at 23:14:25 from 98.71.131.129

How about crapalicious?

Now I gotta go find the other crapper of the day, thanks to Allie's lead...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Sick- no run.  Which is too bad, since Tuesday is the day Paris Mountain state park is open late so I can run after work.

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

Sicker, no run.  Plus work is crazy busy.

Weight: 0.00
Comments
From Rob Murphy on Wed, Dec 01, 2010 at 20:59:00 from 24.10.248.6

Sorry you're sick Jon. But maybe you are establishing some immunity now and you'll be done for the Winter?

Man its been cold here. I've actually been fantasizing about that long, hot stretch with no water at the bottom of the Grand Canyon!

From Jon on Wed, Dec 01, 2010 at 21:47:32 from 74.177.127.12

Did you read Davy Crockett's Grand Canyon run from last week? -18 deg at the rim.

From Rob Murphy on Wed, Dec 01, 2010 at 21:59:44 from 24.10.248.6

I did. I'll have to meet that dude.I was equally impressed/horrified by his 50k treadmill run the other day!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM- 6 with my dad, who happens to be in town on business.  Then we spent the rest of the day at the opulent Biltmore mansion and a Christmas parade.  Fun times.  I was sure I would break 3000 miles for the year this week, but instead ran twice for 14 miles.  Oh well.

Progrid Guide Miles: 6.00
Weight: 0.00
Comments
From Rob Murphy on Sat, Dec 04, 2010 at 23:16:36 from 24.10.248.6

Biltmore Mansion is pretty amazing. Glad you finished the book. I really do hope we can all make it back next year and make it a little more liesurely.

From Jim Kern on Sun, Dec 05, 2010 at 23:07:40 from 98.202.241.209

Crockett is at 3074, Cody's at 2993...just saying :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch 6.  33 deg and breezy- brr.

Progrid Guide Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Lunch 7 with Mark.  Still below freezing temps at lunch, but warm enough for shorts.  The goal is the ramp up my training by running 6 days a week, and slowly increasing mileage.

NB 769 3 Miles: 7.00
Weight: 0.00
Comments
From Adam RW on Tue, Dec 07, 2010 at 23:31:16 from 24.10.132.131

I'm sure I could scroll back to find this but how'd the house hunting go? Feeling like home there yet?

From Rob Murphy on Wed, Dec 08, 2010 at 10:22:01 from 205.127.70.66

Jon - have you experienced a South Carolina snowfall yet? You won't believe it - how everyone panics and everything shuts down. I'm talking about for an inch of snow.

From Jon on Wed, Dec 08, 2010 at 21:21:55 from 98.71.144.213

I've heard about it from quite a few people, Rob. It's supposed to snow next Monday, so I'll find out soon enough.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch 8 with Phil and Jim.  Felt good today for the first time this week.  Still below freezing highs.  Even colder and snow predicted next week.

Looks like I passed the 3000 mile mark for the year.  Cross another goal off the list.  This will be my first year while on the FRB that I don't increase my total mileage, though. 

Progrid Guide Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch- it was goodie day at work, so I pigged out all morning, eating cookies, cheesecake, breads, etc.  Needless to say, my primary goal all 6 miles of my run was to keep all the food down.  Despite some close calls, it was a success.  After work, we took the girls to Disney's Princesses on Ice- lots of fun, and I'm not sure I've ever seen so many little girls dressed as princesses in my life.

Progrid Guide Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

Lunch 4.5 with Jim

NB 769 3 Miles: 4.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Hilly lunch 9 with the guys.  Actually wore tights- below freezing with 25 deg wind chill.

My whole family is sick right now, and all I can think of is Star Wars characters. 

Progrid Guide Miles: 9.00
Weight: 0.00
Comments
From Rob Murphy on Mon, Dec 13, 2010 at 20:54:30 from 24.10.248.6

About 55 here when I ran. Heh Heh heh.

Sorry about the sick family.

From allie on Mon, Dec 13, 2010 at 21:50:42 from 174.23.238.75

sorry your family is sick...but that was a funny post. i especially like the second set of pictures.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

It's 15 deg right now in Greenville (before windchill), and 32 deg in Logan.  Something just doesn't seem right.

No run today- dentist during lunch, then at work too late to run.

I haven't signed up or even spent any time looking for upcoming races.  I think it is because I am slowly, very sadly coming to the realization that my competitive running career is likely over.  Between my work hours and extreme lack of access to good trails, my trail running certainly will only go downhill.  And for road running, it is difficult to run enough miles to be competitive even under ideal circumstances.  The less-than-ideal conditions here (i.e. no running trails/bike paths, very unsafe to run on many roads, particularly when dark) make it that much more difficult.  I know I can certainly run recreationally and even somewhat competitively and enjoy that, but it's hard to accept that my fastest days are probably behind me.  I just can't see 100 mile weeks happening.  I'm pretty sad about this.  I'm not seeking sympathy or pep-talks, just venting to myself.  It's a bitter pill to swallow.

Weight: 0.00
Comments
From Rob Murphy on Tue, Dec 14, 2010 at 08:23:04 from 24.10.248.6

Not only that. It's 34 here in Salt Lake at the moment and 32 in Tampa Florida.

A sign of the end times?

From Paul on Tue, Dec 14, 2010 at 13:46:41 from 65.103.252.214

Seems okay to me.

From Rob Murphy on Tue, Dec 14, 2010 at 22:43:16 from 24.10.248.6

Hey Jon. As my grandma used to say, "this too shall pass". I'm betting you will find a way around this predicament.

You have to find a home away from the eastside suburban sprawl. Near downtown or north near Furman or further up hwy 25. Plenty of better running up there.

From jun on Tue, Dec 14, 2010 at 23:12:32 from 206.53.157.199

I'm with Rob on this one. Don't count yourself out yet. Even with a few years of downtime you may find another opportunity that works for you. I will always fear you as a competitor.

From Jim Kern on Wed, Dec 15, 2010 at 01:16:01 from 98.202.241.209

Jon, tell me it's not so. You are one of my main inspirations. Just chalk it up to the winter blues.

From Jon on Wed, Dec 15, 2010 at 07:26:10 from 74.177.125.243

It's too late, Rob. We signed a contract to build a house out on the far eastern side of the sprawl. No trails, no sidewalks, even further from the mountains.

From Paul on Wed, Dec 15, 2010 at 07:39:26 from 174.27.246.50

Hey, you added to your blog after my initial comment, and now it reads really brutal. Thanks a lot. So I better comment again to make myself sound like less of a jerk.

Running may not look that great right now, but realistically you have a good 20 years left or more (many ultrarunners keep going strong into their 50s). Your life circumstances and running environment may change SEVERAL times during that span. In the meantime, keep in good enough shape to capitalize when things get better. Several times I've thought for myself that "running is over" and I keep being wrong. It just changes and you adapt. I know you didn't want a pep talk, so I tried not to make it very inspirational.

From jtshad on Wed, Dec 15, 2010 at 16:32:57 from 204.134.132.225

I would like to say ditto to what Paul said. In addition, maybe this is a time to "reinvent" yourself and indulge in other life passions that can be equally beneficial to your physical and mental health.

Congrats too on the contract for your home!

From Jon on Thu, Dec 16, 2010 at 21:28:03 from 74.177.125.243

Thanks, everyone.

Paul- I didn't intentionally try to make you look like a jerk, but that sure is funny.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch 8.  Todd took us on a new route that included a little nice grass and dirt running.  Nice to break out of the standard 3 routes, and real nice to be off pavement.

Progrid Guide Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch run 8.  It was 32 deg and rainy, which is about as miserable as conditions get.  But it actually wasn't that bad- a couple of us were even wearing shorts.  There was a bit of ice on the roads this morning so they cancelled the schools, which the definitely would not have done in Utah.

Evening update- according to weather.com, it is now 46 deg in Greenville (and increasing!), 7 deg in Logan, and 9 deg in Idaho Falls.  Life is good again. 

 

NB 769 3 Miles: 8.00
Weight: 0.00
Comments
From Scott Ensign on Thu, Dec 16, 2010 at 22:02:10 from 207.224.194.157

yeah yeah rub it in. but at least we didnt start the civil war.

From Jon on Thu, Dec 16, 2010 at 22:56:25 from 74.177.125.243

It wasn't a Civil War. It was a War between the States (as they always say down here). Just don't ask me what the difference is.

From Jim Kern on Thu, Dec 16, 2010 at 23:04:40 from 170.215.76.6

In Georgia, the natives refer to it as 'The War of Northern Aggression'.

From Rob Murphy on Thu, Dec 16, 2010 at 23:22:39 from 24.10.248.6

And the South didn't really loose. It just wore itself out whuppin up on the North!

From Scott Ensign on Fri, Dec 17, 2010 at 14:15:03 from 207.224.194.157

I can't remember if I ever sent you this link, but it is pretty funny.... check it out if you haven't already seen it:

http://www.theonion.com/articles/south-postpones-rising-again-for-yet-another-year,377/

From marci on Fri, Dec 17, 2010 at 21:13:53 from 74.177.125.243

it's a pleasant 55 today. aw!

Yeah right on not running competitive again. I'm calling you out..dont' believe a word anyone. He'll never stop. NEVER. Even if we couldn't find an afforable, nice home by the "mountain".

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

AM- Woke up early to run with Todd.  The 9 laps on the GE track seemed to go real fast thanks to steady conversation.  About freezing temps, which felt pleasant.

PM- First trail run in over a month!  Maybe that's why I've been so depressed.  Parked at Barry's house, 1 mile from Paris Mtn.  7 miles in about 70 min (that's what happens when the whole run is on leaf-covered trails and it's night).  Didn't see a single person the whole time, and there was a nice stillness all around, a good Christmas peaceful feeling.  I could actually see the lights of Greenville from the mtn, since the leaves are gone.  1200 ft climbing.

NB 769 3 Miles: 6.00Fuel XC 3 Miles: 7.00
Weight: 0.00
Comments
From Jim Kern on Sat, Dec 18, 2010 at 01:56:49 from 12.132.149.2

Nothing like a quiet trail run to clear the junk away.

From Rob Murphy on Sat, Dec 18, 2010 at 09:46:30 from 24.10.248.6

Congratulations. Balance has been restored to the universe.

I remember sitting up on Paris Mt. back in the 80s at about 1 am waiting for Halley's Comet to appear.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

AM- Headed back to Paris Mtn.  Temp was 35 deg and it stopped raining just as I started, so I was not cold.  Only saw 5 runners and 1 hiker the whole time on the trail.  Felt pretty good and pushed the pace a bit, esp. at the start and finish.  My longest run since my race on Nov 6, and my first time over 40 mpw in 6 weeks or so.  Kinda sad, I know.  But it's nice to be on the dirt again.  10.5 miles in 1:37:30 with 1900 ft climbing.

Fuel XC 2 Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.003.000.000.000.009.00

Lunch- run by myself.  Haven't done much speedwork for a long time, so I figured I should do some soon to get into 5k shape.  5 miles warmup, 2.5 miles at 6:15 pace, the .5 mile at 6:00 pace.  1 mile cooldown.  9 miles, 1:03:30

Progrid Guide Miles: 9.00
Weight: 0.00
Comments
From Rob Murphy on Mon, Dec 20, 2010 at 21:50:33 from 24.10.248.6

Huh? 5k shape?

From Holt on Tue, Dec 21, 2010 at 12:56:40 from 97.126.202.53

That's exactly what caught my eye Rob - Jon, what gives? It must be a 5K straight up a mountain.

From Jon on Tue, Dec 21, 2010 at 21:48:21 from 74.177.125.243

Nah- it's a local 5k as part of the Corporate Shield race series here in town. Will be my first road race in 15 months, and first 5k in years. I figure I gotta do something.

From Aaron Kennard on Tue, Dec 21, 2010 at 22:40:02 from 98.245.117.176

are you going to lower that 16:35 PR?

From Nan on Tue, Dec 21, 2010 at 22:47:38 from 98.245.117.176

I thought you divorced the roads?! Well its good to hear you two are still on good terms.

From Jon on Wed, Dec 22, 2010 at 00:07:08 from 74.177.125.243

Aaron- I might as well do my best, but I doubt it.

Nan- yeah, this isn't by choice. Better to do some races on roads than none at all.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

PM- 9.5 miles at Paris Mtn in the dark with Barry and his dog.  It's so nice to be on trails.  9.5 miles in 1:33 with 1700 ft climbing.  Felt great.  We watched a huge, brilliantly orange moon rise over the trees.  Definitely won't set any speed records on these trails after dark, but it beats the road.

XT Wings 3 Miles: 9.50
Weight: 0.00
Comments
From Adam RW on Tue, Dec 21, 2010 at 22:27:01 from 155.101.147.11

I heard there was a lunar eclipse. Did you manage to see that as well?

From Jon on Wed, Dec 22, 2010 at 00:06:24 from 74.177.125.243

Nah, that was last night. But the moon was about that red/orange.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Lunch- 9 with Todd and Jason.  I felt like crap the first half, despite the beautiful, 65-deg and sunny weather.  We ran a new route out to see a Christmas palm tree, which was awesome.  It energized me (at least that's my story).  Felt better on the second part.  9 miles.

Pace 2 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No run- half day work, then went to the Biltmore in Asheville, NC, instead for a very nice, all you can eat buffet.  Wonderful food... and they sure didn't make any money on me.  Then we went to the luxurious Grove Park Inn to see the winners of the National Gingerbread Contest.  Finally, Marci and Kinley went to Tangled while Aspen and I played.  Fun day with the family.

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

AM- had planned to go to the mountains today (no work), but then slept in too late.  So 10 miles around the apartment on a sunny, cool morning.  Very excited for Christmas.  And we are heading to Washington DC for a week on the 26th, which should be great.  

Happy Christmas Eve, everyone! 

NB 769 3 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

On Christmas night in 2007, I went on a run after dark.  8 inches of snow had fallen that day in Idaho Falls, and I thoroughly enjoyed running through the very peaceful, still neighborhoods, looking at snow-covered Christmas lights and singing Christmas songs to myself.  One of the more enjoyable runs.  I never thought I would experience this in South Carolina, since it hasn't snowed on Christmas here in 47 years... 

Who would have thought we would have a white Christmas with lots of snow falling in hot, humid South Carolina while nothing is falling in Utah, Colorado, or Idaho?!?  Indeed, it started snowing here just after noon, with 1"+ accumulations by sunset.  I waited till after dark and ventured into some nearby neighborhoods, again looking at Christmas lights.  It wasn't as quiet or as much snow as that day in Idaho Falls, but it was certainly more unexpected and almost as enjoyable.

 

Merry Christmas to the FRB! 

Progrid Guide Miles: 6.00
Weight: 0.00
Comments
From Nan on Sat, Dec 25, 2010 at 16:40:01 from 98.245.117.176

As it turns out, white Christmases are over-rated. I'll take my 50 degree sunshine over that any day. Looks like you're not getting too pounded with the white stuff though. It'll melt by tomorrow.

From Rob Murphy on Sat, Dec 25, 2010 at 17:12:37 from 24.10.248.6

Merry Christmas to you too Jon.

I never experienced snow on Christmas in SC. And here you are on your first one.

From Predog on Sat, Dec 25, 2010 at 17:57:43 from 24.10.160.80

Merry Christmas Jon! You can keep your snow as far as I'm concerned. We've got plenty. :)

From steve ash on Sat, Dec 25, 2010 at 20:24:16 from 98.202.79.72

Enjoy and and remember this. Merry Christmas Jon!

From Jon on Sat, Dec 25, 2010 at 21:01:07 from 98.71.131.202

Nan- I'll take my snow.

Rob- yup, we're lucky. First time it snowed here on Christmas since 1963!

From crockett on Sat, Dec 25, 2010 at 22:36:15 from 71.32.233.14

Merry Christmas. I remember when we lived in Tucson, that those rare snow days were amazing events. Best wishes to you and your family!

From Benny's on Wed, Dec 29, 2010 at 02:32:19 from 24.170.84.44

merry xmas man! :P

From Holt on Fri, Dec 31, 2010 at 18:55:12 from 71.213.82.80

Heh - 2 inches of the white stuff down here on Weds. Crazy world! Hope your Christmas and such was great.

From Adam RW on Sun, Jan 02, 2011 at 22:06:37 from 24.10.132.131

Merry Christmas to you and your family. I'm happy that you were able to get your white Christmas. I wish you all the best in your new location for 2011.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2431.50246.504.000.00422.003104.00
Adrenaline 2 Miles: 5.00Progrid Guide Miles: 363.50Pace 2 Miles: 379.00XT Wings 2 Miles: 250.00Pace Miles: 273.00NB 769 2 Miles: 181.00XT Wings Miles: 82.00NB 800 Miles: 23.50Progrid Guide TR Miles: 106.50XT Wings 3 Miles: 221.00Fuel XC Miles: 171.00NB 769 3 Miles: 323.50Fuel XC 2 Miles: 122.00Fuel XC 3 Miles: 117.50
Weight: 0.00
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