I'm retired from racing. Really.

Run Downtown 5k

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Location:

Greenville,SC,

Member Since:

Feb 24, 2007

Gender:

Male

Goal Type:

Other

Running Accomplishments:

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

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

Former World Record holder in 100 x 5k relay 

Ultra history:

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

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

Short-Term Running Goals:

Goals 

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

Long-Term Running Goals:

Unretire at some point

Run a sub-6 hr 50 miler

Win a 100 mile ultramarathon

Personal:

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

Favorite Blogs:

Miles:This week: 9.00 Month: 89.00 Year: 1251.00
Fastwitch Lifetime Miles: 82.50
Trail N1 Lifetime Miles: 86.50
Road N1 Lifetime Miles: 31.00
Trail M2 Lime/black Lifetime Miles: 228.50
Road N2 Black And Green Lifetime Miles: 409.00
Road N2 3 Grey Lifetime Miles: 208.00
Road M3 Black And Blue 2 Lifetime Miles: 225.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3168.60275.7512.0024.90288.503769.75
NB 769 3 Miles: 233.50XT Wings 3 Miles: 14.00Progrid Guide Miles: 37.00Pace 2 Miles: 181.00Fuel XC 3 Miles: 312.00XT Wings Miles: 123.50Pace 3 Miles: 503.50XT Wings 2 Miles: 120.50Float Miles: 463.50Fuel XC Miles: 195.00Fuel XC 2 Miles: 137.50Tangent 3 Miles: 62.50NB 760 Miles: 425.50Crossmax Miles: 158.50Fuel Miles: 236.00SC2 Miles: 90.50Float 2 Miles: 130.50Hoka Bondi B Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch 8. Didn't run at all last week while on vacation, walking all around Washington DC.  Not having any races on my schedule is really causing a drag on my motivation and training.

NB 769 3 Miles: 8.00
Weight: 0.00
Comments
From Jim Kern on Tue, Jan 04, 2011 at 01:28:17 from 98.202.241.209

Logan Peak registration opened on Jan. 1st. You may have to come back to Utah to get motivated.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

I just posted my 2010 year in review on my GSR page.

It's Tuesday, which means a night run at Paris Mtn with Barry.  Enjoyable, as always, with perfect weather (50 deg or so).  Unfortunately, it also meant tons of mountain bikers- we saw more than 2 dozen on the trail.  The run was very enjoyable and seemed to fly by- I looked at my watch near the end expecting to see 1:15 or so, but instead saw we had been going for 1:53, and weren't done yet.  Longest run since the start of November, I think.  Good times.  I even had a few encounters with a bunch of east coast thorns.  My legs definitely aren't Barkley Ultramarathon bad...


... but they did get rather chewed up.  Definitely worth it, though.

XT Wings 3 Miles: 14.00
Weight: 0.00
Comments
From jun on Tue, Jan 04, 2011 at 23:29:24 from 68.171.231.20

Oh snap! Trail - 1, Jon - 0.

From Jon on Tue, Jan 04, 2011 at 23:40:03 from 98.71.138.92

Nah, they're not bad at all. I just wanted to post a cool picture. I think I only have 10 or so scratches.

From jtshad on Wed, Jan 05, 2011 at 14:44:15 from 204.134.132.225

Ouch! Not that bad, only 10 stratches...per knee cap!

From Jon on Wed, Jan 05, 2011 at 18:53:41 from 98.71.138.92

To clarify, those aren't my legs. Those are someone who did the first 20 miles of Barkley.

From David Nelson on Wed, Jan 05, 2011 at 23:57:37 from 24.16.172.53

Nice annual review, I'll comment here instead of GSR. Hopefully you don't match that "between jobs" bit for a few more years, nice as it sounds.

I signed for the Chuckanut Mountain 50k again, it filled in less than 2 hours. You'll have to come do it some year, it's a popular one and a pretty good challenge. Looking forward to your 2011 plan.

From Jon on Thu, Jan 06, 2011 at 08:25:36 from 98.71.138.92

Enjoy the 50k, Dave. There are definitely some nice races in WA I'd like to do- Chuckanut, WR50, even do a run around the entire Wonderland trail.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch 6.  Tired and sore.  And out of shape.

Progrid Guide Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 in about an hour.  Nothing to see here, folks, just move along.

Pace 2 Miles: 8.00
Weight: 0.00
Comments
From crockett on Fri, Jan 07, 2011 at 10:58:29 from 216.49.181.254

You are right, nothing here. Bla, bla, bla, just the usual drivel.

From Jon on Fri, Jan 07, 2011 at 20:55:01 from 98.71.138.92

Davy, nothing I could ever say could compare to running 187 miles, so I just know when to be quiet.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch 8 with Todd and Jim.  Still undecided about doing the 5k in 2 weeks.  It's a big race around Greenville- 2000 runners, loops around downtown on roads.  What does the FRB think?

On a related note, some runners may be able to relate to this video.  And some wives, including my own.

Progrid Guide Miles: 8.00
Weight: 0.00
Comments
From Aaron Kennard on Fri, Jan 07, 2011 at 21:35:31 from 98.245.117.176

why not do it? It will probably fun to get out, and it will let you know where you are somewhat fitness-wise. Although, maybe you don't want to know that?

From marci on Sat, Jan 08, 2011 at 12:24:32 from 98.71.138.92

hahahaha! "you are an idiot, have fun on your stupid run"

I like how this exact thing happened just a few minutes ago. HA!

Love,

Your wife

From Cody on Sat, Jan 08, 2011 at 13:11:53 from 174.52.244.185

Ha! How true! Loved it

From Jon on Sat, Jan 08, 2011 at 16:12:45 from 98.71.138.92

Cody, I figured Bethany would understand it. We need to make sure Jun, Bryce, Jim, Nevels, and Davy show it to their wives, too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM- Trail run with Barry.  We planned to drive to NC to Dupont forest, but learned it had 10 inches of snow.  So we drove to Croft State park, instead, which was very muddy in spots, but overall very runnable.  It was our first time there- we went on the Southside mountain bike area for a while, which was splendid, then crossed over to the state park side.  The trails there were generally muddy and has lots of horse traffic, so the trails were extremely chewed up.  Between the mud, poor trails, and bad footing, we turned around twice on various trails before finally going back to Southside to finish up.  We saw 3 deer and 0 people on the trails the entire time- a wonderful, quiet trail run all to ourselves.  The temp was around 35 deg with a slight breeze and felt rather nice.  Great place to run- I'm sure I'll go back again.  No climbs of any significance, but tons and tons of little rollers.  Finished with 16 miles in 2:29:48 and 2000 ft climbing/2000 ft descending.

I ran 60 miles this week, which feels good.  For me, I feel like I start getting in shape above 60-70 mpw.  Surprisingly, this is my first 60+ mile week since the Bear in September, 15 weeks ago.  That's a long time of low mileage to come back from.

Fuel XC 3 Miles: 16.00
Weight: 0.00
Comments
From Adam RW on Sun, Jan 09, 2011 at 09:52:45 from 155.101.147.12

I like that deer to people ratio. Nice rest for your body, I'm sure it needed it after the racing in 2010. Are you going to throw out a 2011 Race Schedule or just get used to the new local this year?

From Jon on Sun, Jan 09, 2011 at 11:09:25 from 98.71.138.92

Adam- I'm working on it. It's hard being in a new location where I don't know all the good races offhand.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

PM- Boy, I'm starting to doubt these people who say the South is hot.  It snowed 6 inches last night, and 2 more during the day today.  I went to work, but only about 10% of the people joined me (no Southern natives, either- the ones I saw were from Michigan, Chicago, New England, and Russia).  Greenville has no snowplows, so the roads were rather bad, and the freezing rain that started a noon didn't help.  But at least the people here know it, so the roads were empty- quite literally, empty.  I drove home at lunch and worked from there.  Finally went on a run in the freezing rain/wind (17 deg windchill in South Carolina?), doing a bunch of loops around the GE track.  Finished looking almost Paul-esque, then came home and made a snowman while the kids watched.  I really enjoyed myself, both on the run (running itself, plus the strange looks I got) and playing in the snow.  Felt nice after living in Logan for 8 yrs.

 

On a related note, I think my kids are getting soft already when it comes to dealing with the cold. 

 

XT Wings Miles: 6.00
Weight: 0.00
Comments
From jtshad on Mon, Jan 10, 2011 at 17:55:16 from 204.134.132.225

Wow, so much for southern comfort during the winter! You must have hit the 100 year snow year in SC!

Too funny about your kids...they don't look too happy to be outside with you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

I put some goals and potential races for this year on my Green Shorts Running blog.  Basically, it's a whole lot of "I'm not really sure what races I'm going to do this year but will have fun."

PM- Snow day again, worked from home.  Roads are pure ice, and even the snow has a .25" thick layer of pure ice.  Ran to GE and did loops around the track again at 8 pm.  The city is still basically shut down.  6.5 miles or so.

Fuel XC 3 Miles: 6.00
Weight: 0.00
Comments
From crockett on Tue, Jan 11, 2011 at 10:50:10 from 71.32.239.119

A good interesting list, lots of fun. Lots to choose from.

From Superfly on Tue, Jan 11, 2011 at 12:22:36 from 208.117.127.110

Wow Jon that's an impressive race schedule. You'll win at least two:)

From jun on Tue, Jan 11, 2011 at 14:44:43 from 66.239.250.209

I'm disappointed in Crockett. He said your blog today would be more interesting than his. What he should have done is point me to your personal blog, which I'll go to next. Can't wait to see what you have in store for this year.

From Little Engine That Could on Tue, Jan 11, 2011 at 15:02:53 from 68.15.209.4

I see two things here on your blog...first you live in SC and next you want to win a race or two. I'm sure you've seen these small races in your neck of the woods. If not then let me send you the link. http://ultrasontrails.com/

I've only run one of Terri's races and can only comment on that race. It was really well organized, well stocked with food, but the trail could have been marked just a little bit better.

Side note: if a trail isn't marked to the level of a 6 year old I will get lost.

From Jon on Tue, Jan 11, 2011 at 16:22:05 from 98.71.187.176

Deborah- I saw those races and they look very interesting. I usually don't run Sunday races, though, and all hers are on Sundays.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.004.008.00

Lunch run- 4 miles on the track, then my foot/arch was aggravated from all the uneven surface, so I went and biked a bit.  8 total.

NB 769 3 Miles: 4.00
Weight: 0.00
Comments
From Nan on Thu, Jan 13, 2011 at 21:06:58 from 98.245.117.176

Since when have tracks been "uneven surfaced?"

From Jon on Thu, Jan 13, 2011 at 21:25:50 from 74.177.82.79

You've never seen a track in the South, have you???

Just kidding- When they are covered with 6 lumpy and bumpy inches of compacted snow/ice...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.004.000.000.0010.50

Lunch run on the treadmill, cause I was tired of the ice.  3 mile warmup, then 3x1 mile repeats with 2 min easy between.  Pace for the miles was 5:49, 5:46, 5:38 (inc. 5:00 pace for a bit).  Then did a few more miles.  Rather than quit the run, I decided to do 1 more mile repeat (5:39 pace), plus cooldown.  10.5 miles total.  Despite feeling crappy this morning, I felt surprisingly good during the run, a nice sign for the road 5k I signed up for next weekend.

Pace 2 Miles: 10.50
Weight: 0.00
Comments
From Nan on Thu, Jan 13, 2011 at 21:07:24 from 98.245.117.176

Nice workout! Good luck in your 5K.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0010.0010.00

10

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

AM- Met Barry at the zoo, and we did a few laps on the trails around Cleveland Park, then ran quite a ways north on the Swamp Rabbit trail.  Stopped at 18, then I added on a few more by myself at the end.  20 miles total with 1300 ft climbing/1300 descending, in 2:38:15.  Averaged 7:20 pace on the flat stuff (pretty good considering 1/3 or more of it was snow covered and/or ice packed), slower on the trails.  Felt good the whole time.  My first 20 mile run since Grand Canyon on Oct 11 (wow, that was a long time ago), and, sadly, my first long run with more than 1/2 on pavement since October 2009.  15 month streak ended today.  Long runs are much better when you have someone to talk to.  And we saw tons of runners on the trail (40+?), compared to zero last Saturday.

NB 769 3 Miles: 20.00
Weight: 0.00
Comments
From Rob Murphy on Sat, Jan 15, 2011 at 15:27:05 from 24.10.248.6

Nice run Jon. Wish I could have joined you.

From Aaron Kennard on Sat, Jan 15, 2011 at 15:38:13 from 98.245.117.176

That's odd...you and I did virtually a mirror image run today....except i'm sure yours was much faster paced.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.008.0010.00

8+2

Pace 2 Miles: 2.00
Weight: 0.00
Comments
From Jim Kern on Tue, Jan 18, 2011 at 00:31:20 from 98.202.241.209

Report lacks detail, guess I'll go read Crockett's blog.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.005.0017.00

Lunch- bike 5

PM- Paris Mtn with Barry on a muddy, misty, drizzling, foggy, and very peaceful night.  Unlike 2 weeks ago, we saw no people our whole run.  The trail was muddy everywhere from the snow, but a runnable mud- better than I expected.  It was so foggy at times that we could see the fog in our headlamps between us and the ground.  Very enjoyable, peaceful run.  Just under 12 miles with about 2000 ft climb/2000 descend in about 1:45. 

Fuel XC 3 Miles: 11.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

AM- A quick 4 in the morning.  No lunch or evening run- got a cavity filled, instead.

NB 769 3 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch 10 miles, running with the guys.  Felt ok, a bit sluggish.

Progrid Guide Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.002.0011.00

AM- Quick 5 while watching SportCenter.  This is the last good NFL weekend of the year.

Lunch- Ran 4 more then bike 2 before going to pick up my packet for my 5k tomorrow.  First time ever to break out the greeny-greens in Greenville! 

Progrid Guide Miles: 4.00NB 769 3 Miles: 5.00
Weight: 0.00
Comments
From Rob Murphy on Fri, Jan 21, 2011 at 21:12:59 from 24.10.248.6

Ha! Greeny-greens in Greenville!

I have it in the back of my mind that we Murphy's need to make it to Greenville this summer.

Isn't there this thing called the Super Bowl after this weekend?

From Rob Murphy on Fri, Jan 21, 2011 at 21:14:29 from 24.10.248.6

I've noticed that you are including cross training miles in your total miles. Is that a decision you feel good about when you look in the mirror?

From Jon on Sat, Jan 22, 2011 at 11:43:26 from 74.177.82.79

Rob- yes, there is a super bowl. But I don't count that as real football- more of an overhyped experience with parties, commercials, and music, with hints of football in between those things. I think most real NFL fans much prefer the games this weekend to Super Bowl weekend.

As for the cross training, Sasha's calculator automatically adds it in. And yes, I feel fine with it. It help me keep track of time spent working out. Besides, a few easier biking miles balances out the super slow trail run paces (i.e. 50 miles in 11 hrs running). I may not have the most mileage, but I guarantee you that my time spent running last June through August was higher than anyone else on the FRB.

From Rob Murphy on Sat, Jan 22, 2011 at 17:40:35 from 24.10.248.6

I was kidding about the cross training thing.Jeez!

You knew that right? And congrats on the sub 17 5k. That's a pretty hilly course as I recall.

From Jon on Sat, Jan 22, 2011 at 22:11:37 from 74.177.82.79

Of course I know you were kidding. I'm never serious on the blog, so always take me as un-seriously as you can.

Race: Run Downtown 5k (3.1 Miles) 00:16:58, Place overall: 15, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.900.000.003.100.0011.00

Race report is on my Green Shorts Running blog.

Pace 2 Miles: 11.00
Weight: 0.00
Comments
From crockett on Sat, Jan 22, 2011 at 12:00:27 from 216.49.181.254

Wow, that sure is fast. I'll probably run my 5K for the year next Saturday.

From Cody on Sat, Jan 22, 2011 at 12:50:21 from 174.52.244.185

Pretty speedy for lousy training!

From Burt on Sat, Jan 22, 2011 at 12:51:20 from 72.223.84.236

That's a great name for a 5k. Nice job!

From Tom on Sat, Jan 22, 2011 at 13:07:10 from 74.211.9.52

Congrats on the great race!

From allie on Sat, Jan 22, 2011 at 14:35:41 from 174.23.123.195

congrats! great time. welcome back to the road.

From Little Bad Legs on Sat, Jan 22, 2011 at 16:52:37 from 173.151.15.206

Nice job!

From Adam RW on Sat, Jan 22, 2011 at 22:40:52 from 155.101.147.11

I like what you are doing on the other blog. Some good stuff up there. I'll have to check in more often. So now that you have the road bug again any hopes for a marathon this year? :)...

From Jon on Sat, Jan 22, 2011 at 23:21:08 from 74.177.82.79

Road marathon? Doubtful. Maybe a trail marathon. The local road marathon in Greenville is near Halloween... and I'm planning to do a 100 miler Oct 7 and a 50 miler Nov 5, so another race just doesn't fit.

From Aaron Kennard on Sun, Jan 23, 2011 at 00:44:31 from 98.245.117.176

Nice 5k time for an off the couch race!! (so to speak, i guess 184 miles for the month so far isnt exactly couch potato) Impressive on the no speed work and just jumping back in.

From Superfly on Sun, Jan 23, 2011 at 15:40:46 from 208.117.127.110

Pretty speedy for a trail dude. Good job Jon.

From Paul on Sun, Jan 23, 2011 at 19:04:38 from 174.27.207.154

Nice job. You should count that as a PR of some sort. Like "post trail transformation 5K PR"

From Walter on Sun, Jan 23, 2011 at 21:32:40 from 24.10.169.110

15th place with that time? Sounds like you have some good runners back there to hook up with! Keep up the great work green machine!

From Scott Ensign on Mon, Jan 24, 2011 at 13:15:10 from 129.123.3.84

good to see you on the road. nice job breaking 17!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7 after work.  Not much else to say.  Bread and butter.

NB 769 3 Miles: 7.00
Weight: 0.00
Comments
From todd kelly on Mon, Jan 24, 2011 at 20:49:16 from 75.220.109.17

Nice job Jon. Ya starting to kick it in the butt after my hip injury. Had alot of time off and on a stationary bike for the last three months to try and let it heal. Hows the temps where your at? You liking the move? Have you heard from Matt latley. Did he fall off the face of the earth.

From Jon on Mon, Jan 24, 2011 at 21:34:46 from 74.177.82.79

Good to see you running again, Todd. That's a long time off. I had a hip injury last January where I did a lot of bike/elliptical, too.

Temps here are good- colder than I thought they would be, but not as much snow. I haven't heard from much of anyone since I moved.

From crockett on Tue, Jan 25, 2011 at 17:44:36 from 71.32.239.119

...and jelly please.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch 8 with Barry and Jason.  37 deg, breezy, and sprinkling- but it actually didn't feel too bad.  Ran around some nice off-road routes.

Pace 3 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Late lunch run with Jason.  He took me back on the dirt trails/roads at the back of the GE property- there sure are a lot of them.  Very nice.  9 miles total.

Progrid Guide Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.500.000.000.000.0011.50

PM- 11.5 miles around Paris Mtn with Barry and Timber.  2200 ft climbing, 1:46 total time.  Nice evening, with no one on the trail after the first 10 minutes.  It's definitely staying light longer these days.  

I put a few random thoughts about race entry fees on my GSR blog.  I'd be curious to know what everyone else thinks.

Fuel XC 3 Miles: 11.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.006.000.000.000.0011.00

Lunch- 3 mile warmup, then 6 miles in 37:00 (6:10 avg)- mile splits ranged from 6:15 to 6:02.  2 miles cooldown, giving me 11 miles total in under 1:15.  Felt real good.

Pace 3 Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

AM- Barry and I ventured to a new trail today, Issaqueena Forest, part of the Clemson Experimental Forest.  It is has a smorgasbord of trails winding all over the place.  Being unfamiliar with the region and finding an extreme dearth of any kind of trail markings, we restricted ourselves to a fairly small portion, though there was still more than adequate trails.  Primarily beautiful, soft singletrack over constantly rolling hills, with a bit of fireroads mixed in.  32 deg at the start, 40 deg at the finish- perfect.  Saw almost as many deer as people (including my first ever eastern Whitetail deer- they have HUGE white tails!).  We spent some of the time ranting about the state of our country and the government (although, as anyone who has run with me will confess, I did most of the ranting and Barry mainly listened).  Finished feeling pretty good with 20 miles exactly in 2:53 (8:39 avg) with 2300 ft climbing/2300 descending.  Fabulous way to start a Saturday.

The high the next 2 days in Greenville is mid-60's.  Perfect- this is how I imagined southern winters.  I ran 24 miles Mon-Wed this week, then 42.5 Thur-Sat.  I feel good and my body is wanting to do more, but I'm trying to be cautious and hold back so I don't do too much and get injured.  But I'm starting to feel in shape.

 

 Like I said, a smorgasbord of winding trails...

 

 ... with lots of ups and downs

 

I miss Logan's mountains, but I sure don't miss the winter air (shown here on the right)- and sometimes it would be like that for weeks straight.  Blah. 

Fuel XC 3 Miles: 20.00
Weight: 0.00
Comments
From Cody on Sat, Jan 29, 2011 at 14:46:55 from 174.52.244.185

Cool, twisted route. You haven't missed much this winter. Blah!

From Predog on Sat, Jan 29, 2011 at 16:12:11 from 67.186.194.244

Actually it's been a fairly mild winter by Logan standards. The inversion hasn't gotten quite as bad as that picture...yet.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- 6 miles with Fedor, then 4 by myself around GE.  I signed up for a 6k trail race in Greenville this weekend- should be fun.  Looks like I'm on a "short race" streak.

On a related note, I finish the month with 260 miles, of which 231 were running.  This is my highest Jan mileage ever (2010 = 228 miles, 55 running; 2009 = 145 miles; 2008 = 199 miles), so that's a good sign.  Although not being in Logan definitely made it easier.

NB 769 3 Miles: 10.00
Weight: 0.00
Comments
From jun on Tue, Feb 01, 2011 at 10:35:09 from 66.239.250.209

Yeah, being in Logan today (Tuesday) would make running really hard. I think it is currently like -400 or something like that.

From Predog on Thu, Feb 03, 2011 at 21:46:58 from 67.186.194.244

Jon has just gotten soft. ;)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch 10 with Barry on a bit of a cool, drizzly, foggy day.

Pace 2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.507.000.000.000.0020.50

AM- 3 mile warmup, then planned on a 7 mile tempo.  Felt like crap right from the start, but slogged through 3 miles before slowing it down.  After about a mile, I felt better and decided to give it another go for at least 2 miles.  4 miles later, I had my 7 mile tempo (averaged 6:11 miles, I think).  12 miles total for the run.  Good lesson in not giving up too early when you don't feel good at the start of a tempo.

Lunch (aka 3 hours after my first run)- 8.5 more with some of the guys.  Felt much better than expected. 

NB 769 3 Miles: 8.50Pace 3 Miles: 12.00
Weight: 0.00
Comments
From SlowJoe on Wed, Feb 02, 2011 at 22:31:56 from 184.79.24.255

That is a good lesson. I usually give up right away!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

AM- 7 easy.

Lunch- 7 more.  Yawn. 

Pace 2 Miles: 7.00Pace 3 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

PM- 5.5 miles.  Looks like 38 deg and rainy for the 6k trail race tomorrow.  And the almost 2" of rain the past 4 days guarantee it will be muddy and fun!

NB 769 3 Miles: 5.50
Weight: 0.00
Comments
From Jim Kern on Fri, Feb 04, 2011 at 23:44:19 from 98.202.241.209

Good luck tomorrow.

My daughter picked out a new pair of Dirty Girl gaiters for me, she said my old ones were ugly (Davy gave me an old pair of his). She got me Lime Gatorade Hurl. I laughed when I saw them. I hope they make me faster.

Race: Foothills Drifter 6k (3.6 Miles) 00:21:53, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.003.500.0010.50

Had a great time running the very muddy Foothills Drifter 6k trail race this morning- report on my Green Shorts running blog.  Finish the week with a fun race, some good mileage, and feeling strong to continue progressing in the coming months.  I feel like I'm starting to get in shape.

XT Wings 2 Miles: 4.00NB 769 3 Miles: 2.00Fuel XC 3 Miles: 4.50
Weight: 0.00
Comments
From jtshad on Sun, Feb 06, 2011 at 10:06:26 from 69.20.183.178

Good job, nice race and having so much fun to boot is great.

From steve ash on Sun, Feb 06, 2011 at 12:21:44 from 98.202.79.72

Very cool Jon and it sounds pretty fun also. I'm playing with the idea now of some trail racing after this season.

From Rob Murphy on Sun, Feb 06, 2011 at 17:15:28 from 24.10.248.6

Great job Jon.

Always fun to pick up a W.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

AM- 6.5 easy

Lunch- 8.5 more with the guys. 

NB 769 3 Miles: 6.50Pace 3 Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.500.000.000.000.0012.50

PM- Paris Mtn with Barry (but no Timber this time).  Usual run- Barry's house on the road to the canal trail to Turtle trail to Mountain Creek trail to Sulphur Springs trail to Fire Tower trail to Kanuga trail to North Lake loop to Pipsissewa trail to Brissy Ridge trail, then back to Sulphur Springs to Mountain Creek to Turtle to canal to the road home.  1:53, 12.5 miles with about 2200 ft gain/loss.  A bit cold out, and I didn't have my warm gloves.  Very nice to be on the trails, and it's light enough that we don't have to turn on our lights till over half way through.

XT Wings Miles: 12.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch 8 with a pretty big group.

Pace 2 Miles: 8.00
Weight: 0.00
Comments
From crockett on Thu, Feb 10, 2011 at 16:23:43 from 216.49.181.254

Sorry I didn't break your RR100 PR. I needed you there telling me I was lazy. I sure was lazy at times. However, the cold this year would have even made your little green shorts freeze up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Quick 7 at lunch.  Scrubbed the morning run, so I'll do it tomorrow, instead.

Pace 3 Miles: 7.00
Weight: 0.00
Comments
From Benji Abrams on Fri, Feb 11, 2011 at 08:39:14 from 64.128.71.6

Do you work for GE? I see a lot of those guys running at lunch time on Garlington rd. I'm always envious of them, I wish we had a shower at work so I could do the same.

From Rob Murphy on Fri, Feb 11, 2011 at 17:20:06 from 205.127.70.66

Jon, you need to check out my old buddy Benji's blog today where he writes about running up on a "pole cat" yesterday and "almost getting sprayed".

I really miss SC sometimes! How are you coming on the local lingo? Are you saying "cut out the lights" yet - or "might could"? Like "I might could go with you".

From Jon on Fri, Feb 11, 2011 at 21:40:54 from 74.177.118.24

Benji- I do indeed work for GE and often go running with a group of guys at lunch. Lunch runs are great.

Rob- I think I'm doing a good job avoiding the local lingo thus far...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.004.508.50

AM- 4 run, 4.5 bike.

Pace 3 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.500.000.000.000.0021.50

AM- This morning's run was probably the second most enjoyable February run of my life, only behind last year's Rocky Raccoon 100.  Barry and I drove out to Issaqueena forest again, parking a few miles south from 2 weeks ago.  The first 8 miles included Timber, Barry's dog, as we cavorted around the singletrack in sub-freezing temperatures.  Then we dropped off Timber and found even more singletrack.  We ventured all over the very twisty, never flat trails before finding the Waterfall area.  The entire Waterfall area is maybe 1000 m by 600 m, but has probably 7 miles of trail crowded in that area, and we ran about 11 miles there.  The trails are beautiful, narrow, soft singletrack that literally twist back and forth, almost on top of themselves, climbing and falling the entire time.  Simply splendid.  And the temperatures rose rapidly, such that I went from UA Coldgear and warm gloves to just a t-shirt in 5 minutes.  It was pure enjoyment, running on great trails with good company.  I just about killed Barry so ended up doing the last few miles by myself.  I felt great all the way to the end, pushing hard and running fast.  It's fun to be getting in shape.  

I finished with 21.5 miles (though it may have been more, since I'm sure the garmin missed a ton of tiny switchbacks) in 3:15 (9:05 avg).  Really not sure about the elevation, since I have never had a run with so many small yet continuous ups and downs.  Garmin says 5050 ft climbing, SportTracks says 2700 ft.  I know it was more than 2700 ft, and garmin often overestimates by 50%... so we'll call it 3400 ft (not that it matters).  Anyways, a great run.

I wanted to show just how twisty the trail is and how it almost runs over itself in the Waterfalls area.  Here is a map...

 

...another map... 

 

...and my GPS trace.  Amazing- the scale on this is 500 ft, so this whole area is about 2000 ft by 3000 ft (~.2 sq mi), but it has 6-7 miles of trail!

 

XT Wings Miles: 21.50
Weight: 0.00
Comments
From jtshad on Sat, Feb 12, 2011 at 18:24:52 from 69.20.183.178

Wow, sounds like a great run!

From Cody on Sat, Feb 12, 2011 at 18:27:15 from 174.52.244.185

cool run

From Rob Murphy on Sat, Feb 12, 2011 at 19:58:04 from 24.10.248.6

Nice run Jon. Sounds like you are really getting into a groove.

From Burnside on Sat, Feb 12, 2011 at 20:02:19 from 174.252.181.32

He's not kidding folks - I almost didn't make it. This is a very cool place to run and really look forward to more miles here.

From Jon on Sat, Feb 12, 2011 at 20:31:35 from 74.177.118.24

Hey, Barry, you made it! Sweet. I imagine you know your blog is private, though, so I can't see it.

From Burnside on Sat, Feb 12, 2011 at 20:41:51 from 174.252.181.32

I think thats because it's new, i can't edit my profile for 24HR...Nice job on todays posting.

From Jim Kern on Mon, Feb 14, 2011 at 00:04:46 from 98.202.241.209

That run really does look fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.008.000.000.000.0021.00

AM- BW before work.  3 miles warmup, then 8 miles tinman tempo (ended up with 49:16, 6:09 avg), then 2 miles cooldown.  13 miles total 1:27.

Lunch- 8 miles with the guys, including some nice off-road stuff (i.e. little jaunts in open spaces between neighborhoods, etc).  Rather tired by the end.  

I had to front-load my week because Marci's grandpa passed away over the weekend, so she and McKinley flew to Idaho this afternoon.  I'm home with Aspen the rest of the week.  Fortunately, a guy at work is lending me his jogging stroller and the weather is gorgeous (mid-60's), so I should get some outdoors time each day to keep from going crazy. 

NB 769 3 Miles: 8.00Pace 3 Miles: 13.00
Weight: 0.00
Comments
From jtshad on Mon, Feb 14, 2011 at 17:50:10 from 204.134.132.225

Please pass along our thoughts and prayers to Marci and her family in their loss.

From Rob Murphy on Mon, Feb 14, 2011 at 18:07:38 from 24.10.248.6

Sorry about Marci's grandpa Jon.

That was some impressive Monday.Do you have a big race you are pointing towards this year?

From Aaron Kennard on Mon, Feb 14, 2011 at 18:14:08 from 98.245.117.176

yeah, a healthy monday mileage boost indeed. Condolences on her loss.

From Jon on Mon, Feb 14, 2011 at 19:39:20 from 74.177.118.24

Thanks, guys, I'll pass on your thoughts. Jeff, you might even bump into her (well, probably not, but you're closer than I am).

Rob- I mainly only do big races, not spending time/money on non-peak races. So my 50k in Apr and 100 miler in June are the next big races. I'm already looking forward to them.

From Rob Murphy on Mon, Feb 14, 2011 at 21:38:42 from 24.10.248.6

I suppose I could have looked at your 2011 race schedule.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

PM- 10 miles with Aspen in the jogging stroller on the Swamp Rabbit trail.  It was one of those days where it seemed to be uphill with a headwind both ways.  I guess that's what happens when it's the first stroller run since July.  78 min.

NB 769 3 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

PM- 9 with Aspen and the jogging stroller on Swamp Rabbit trail.  Nice day, 63 degrees.  Aspen is a really good kid in the stroller, entertaining herself by looking at things and pointing out airplanes and dogs. 

2 of my 3 roads shoes are above 400 miles and nearing retirement.  Fortunately, I received 2 new pairs of Pearl Izumi shoes in the mail today.  First new shoes in 7 months, which is probably the longest I've gone without buying any in years.

Pace 2 Miles: 9.00
Weight: 0.00
Comments
From Dan on Wed, Feb 16, 2011 at 21:26:13 from 24.209.83.20

Nice running weather! Hey, how do you like the Pearl Izumi?

I saw you asked Paul about his Kinvara's. I am interested if he will say the what I have seen. I have put over 500 miles on mine, the top of shoe is falling apart, but I was pleasantly surprised how well the bottom wore since it is a fairly light and quick shoe. Just giving you my 2 cents.

From Jon on Wed, Feb 16, 2011 at 22:53:45 from 74.177.118.24

I really, really like my PI's. I have 8 pair of them, so that should say something.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

PM- More of the same, easy 6 with Aspen, plus a bunch of stops to play on toys, swings, etc.  68 deg- nice.  Tomorrow has a 75 deg high.

 Reason 297 I love my 2 year old:  After we ran down a hill and said, "we went fast", she looked up at me and said, "I want to go really, really, really, really, really, really, really, really, really, really fast!"  (I think she actually said "really" more times than that, too- I didn't count, but was amazed how many times she said it).

NB 769 3 Miles: 6.00
Weight: 0.00
Comments
From Aaron Kennard on Thu, Feb 17, 2011 at 18:37:40 from 98.245.117.176

Nice weather you've got going on there! 2 year olds are so awesome.

From Rob Murphy on Thu, Feb 17, 2011 at 18:52:19 from 24.10.248.6

Downhill in the baby jogger is always fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
26.000.000.000.000.0026.00

I think I'm in love.  Scratch that- I know I am.  With Isaqueenah Forest.  Marci had lined up one of her friends to watch Aspen for part of Friday, so I used that time to go running.  I wanted to run at least 23-24 miles, but figured I might get as high as 28 if I felt great.  Once again, I drove out to Clemson.  It was already 62 degrees and sunny when I started at 10:30 am, and I would end up running through the hottest day so far this year, finishing in humid 81 deg temps.  Given that I haven't run in more than 65 deg temps, I was roasted.  And it really gets me excited for 95 deg temps this summer.  

I stopped by the store to grab some gatorade, sunscreen, and granola bars on the way, and all would prove useful.  I started the run with just 1 bottle and ventured towards the southern most portion of Isaqueenah, an area Barry and I had not yet run.  It was delightful.  One of the things I like best in this forest is the wide variety of fauna- one minute you're running on pine-needle covered singletrack with thick forest all around, then you're running in bushes, then in a beautiful deciduous forest, then some grass along a lake.  Very nice variety.  The initial new singletrack was much longer than expected, and I ended up milking my one water bottle for 11 miles and 100 minutes before I reached the car again, with this entire leg being new to me.  I could tell I was bonking in the heat, so refueled and set off again, this time double-fisting.  I felt ok, but wish I had a few S-caps with me.  Lesson learned.

Sure enough, the previous lack of water caused me to slow from the 8:30 avg pace I had been running for the first 90 minutes to 10+ min pace.  Interestingly, miles 11-14 were all between 10:41-10:44.  Then my food and hydration kicked in, and my pace improved back to normal, though the continually increasing temps weren't too fun.  After my refuel, I ran the middle part of the forest to the Isaqueenah Lake trail, winding around to the north parking lot, then eventually over to the waterfalls area.  I gained a strong second wind around mile 19, which carried me to mile 23.  At this point, my right arch was hurting and I probably should have headed to the car a mile away.  Lacking any brains, though, I instead ran a short loop in the waterfalls area, then finally crawled back to the car just before mile 26, sufficiently tired.  Yup, I ran my first (almost) marathon of the year, 90% on singletrack and 10% on dirt road.  Good times.  It was definitely my first "hot" run of the year.  

Finished my 26 miles in 3:57 (9:06 avg) with about 4500 ft climbing/4500 ft descend.  After 7 straight weeks of increasing mileage, next week is a much-needed recovery week- I don't really care how much I run.  Maybe 40 or 50 miles.  

I swung by a grocery store to get some recovery food before my 60 min drive home.  I got 2 pints of my recovery drink of choice, chocolate milk, and a footlong sub at the deli.  They had just run out of normal sub bread, so made it on a loaf of french bread.  Holy cow, that thing is huge!  It didn't fit in their sub bag, and I could only eat half of it.  Now a few pictures, just for fun:

Today's twisting run through the forest

 

Overlaid with the other 2 runs here

 

Zoom in to show the amount of detail- lots of turns

 

You try figuring out how much elevation change this is...

 

Fuel XC 3 Miles: 26.00
Weight: 0.00
Comments
From Rob Murphy on Fri, Feb 18, 2011 at 20:51:03 from 24.10.248.6

Awesome run Jon. I'm really glad that you are finding such places in SC.

I have to admit though that I'm a little embarassed by my 6.25 miles on the treadmill today. I'm going to have to do something pretty soon that makes me feel worthy to comment on your blog.

From Nan on Sat, Feb 19, 2011 at 09:40:40 from 76.76.241.116

Wow! That looks and sounds gorgeous! Talk about a day to remember! So glad you felt good and were able to soak in the amazing surroundings.

From jtshad on Sat, Feb 19, 2011 at 10:54:06 from 69.20.183.178

Nice...what a great run!

From Benji Abrams on Sat, Feb 19, 2011 at 21:42:03 from 67.231.167.250

Nice detail on your run!

From Burnside on Mon, Feb 21, 2011 at 21:06:29 from 174.252.180.140

I think you'll end up burying a pair of shoes here. Looks like I missed a good one. - Daylight savings time in a few weeks, nice place for an evening run? Wont get chased out by any Rangers either. They were on me again tonight "You got 5 mins, make your way to the gate"

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

PM- 4 around Oak Grove lake with Aspen.  70 deg and sunny- very nice day.  Legs were appropriately tired after a long run.

Float Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Typical lunch run 8 with the guys.  Did a few situps and pushups after- I figure I better start doing a little bit of stuff like that.

NB 769 3 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

PM- 9.5 with Barry at Paris Mtn.  Beautiful weather- 70+ deg when we started, 68 when we finished at 7:30 pm.  Took a little easier and shorter route today, as part of my recovery week.  9.5 miles in 1:25 with 1500 ft climb/descend.

Fuel XC 3 Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.008.008.00

8 xt.  Cause I needed it.

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

Lunch 6.

Pace 3 Miles: 6.00
Weight: 0.00
Comments
From Rob Murphy on Fri, Feb 25, 2011 at 16:26:37 from 205.127.70.66

Have you been to Barley's for pizza yet in downtown Greenville? Could be the thing I miss most about the town.

From Jon on Sat, Feb 26, 2011 at 00:12:17 from 74.177.100.235

Never heard of it- I'll have to look it up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.008.008.00

xt 8

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.502.000.000.000.009.50

AM- My mom is in town, so we drove to Paris Mtn, where she took a hike and I took a nice run.  I felt great, not surprising due to my super-easy recovery week.  My normal PM run averages 9 min pace or so, but today I averaged 7:43 pace.  We parked at the upper lot and I did some big loops around Kanuga/North Lake, etc.  Went down to the lake twice.  I went fairly easy the first 4.5 miles, then started pushing the pace more as I had runners to pass.  I finally reached a junction with only 10 minutes till I was due to meet my mom, and decided to really fly by taking the long route.  The next half mile over rolly, technical terrain was sub-6 pace, and the 1.5 miles back to the car were about 6:25 pace- definitely the fastest I have ever run on those trails.  It was a blast dodging rocks and trees, going up and down the trail.  Good run- 9.5 miles in 1:11, including 1200 ft climbing with equal descending.  Now off to Asheville with the family.  And back to the normal mileage next week- should be 80 miles or so.

Fuel XC 3 Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch 10 with a big group- half broke off to do a workout, the other half (including me) did lake laps.  I ventured to Rolling Green trail and European Circuit trail by myself at the end.  77 deg and sunny- I need to get a hat so my head will stop getting sunburned.  I know summer here will be too hot, but the weather right now is splendidly perfect.  

I finished the first 2 months of the year with 528 miles, 127 more than ever before.  That's partially a reflection of how much easier it is to run in SC during the winter, but also bodes well for the spring/summer races. 

Float Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

PM- Paris Mtn.  See if you can follow this, Barry- Lake Placid to Mountain Creek to Sulphur Springs to Brissy Ridge (hiker only) to Kanuga (upper) to Kanuga (lower) to North Lake (short) to Pipsissewa to Brissy Ridge to Sulphur Springs to Mountain Creek to Turtle Trail.  I wasn't feeling too spunky, but all the mountain bikers gave plenty of opportunity to chase and be chased.  The slow Brissy Ridge and doing most the miles after dark resulted in a very slow run- 12 miles in 1:57 with 2000 ft climb/loss.  Always enjoyable to run the trails, and the pleasant temps (58 at start, 50 at end) just topped it off.

Fuel XC 3 Miles: 12.00
Weight: 0.00
Comments
From jun on Tue, Mar 01, 2011 at 22:30:05 from 97.126.239.167

That was so descriptive I could picture it in my head . . . . at least the part about a trail with no mountain bikes.

From Jon on Tue, Mar 01, 2011 at 23:21:12 from 74.177.100.235

This might help you, Craig: www.sctrails.net/Trails/MAPS/ParisMt%20map.html

From Bryce on Tue, Mar 01, 2011 at 23:33:15 from 67.186.213.216

That's a bunch of named trails! Sheesh, around here it's took a left on that trail and ran over to this trail, down to other one that's next to that one. Pretty cool it's that put together out there. I imagine spring has sprung nicely in the sweet south. Not so much here. Jealous.

From Adam RW on Wed, Mar 02, 2011 at 10:08:31 from 155.101.152.123

Does sound like a great run. Glad that you are still finding trails to run on. Seems like you get to hit them as much or more than when back here at least the weather seems much better.

From Rob Murphy on Wed, Mar 02, 2011 at 10:33:49 from 205.127.70.66

How do you remember all those trail names? Do you carry a phone or notebook with you?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.500.000.000.000.0012.50

AM- 6

Lunch- 6.5 more 

Pace 3 Miles: 12.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.0010.000.000.000.0013.00

AM- Had a bit of trouble getting out of bed, but still got in a good workout before work, and even did 1 more mile of tempo than planned.  2 miles warmup, 10 miles tinman tempo (avg 6:07 pace), 1 mile cooldown.  Total 13 miles in 1:24 (6:27 avg).  I felt great during the workout, though my generally-improving PF has been hurting all day, which hasn't happened in a long time.  Hmm.

Float Miles: 13.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.008.008.00

Lunch 8- the biggest race of the year in Greenville is tomorrow (Reedy River 10k), so no one wanted to run with me.

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

PM- Today was one of those run.  You know- the kind that are very memorable, but not particularly fun.  Occasionally enjoyable, but kind of miserable at the same time.  Running in bad weather on wet trails is more enjoyable when you have someone to commiserate with.

I had to run in the afternoon, so drove to Jones Gap State Park, my first run there.  It is right at the base of the Blue Ridge Escarpment, and the first decent mountains in SC.  The temp was 50 deg and it was raining.  Not drizzling- a steady, hard rain the whole time.  I had planned on a 20-22 mile run, and wanted to run downhill hard enough to make my legs sore.  I set off and discovered that the trail had transformed.  Instead of running on a trail, I spent the whole time running either in a stream, a pond, or a lake, or so it seemed thanks to all the water.  And that doesn't count the numerous official stream and river crossings, sometimes 10 per mile, and up to 25 feet wide and shin deep.  Yup, very wet.  The trail was very technical (mainly rocky) in places, but actually runnable for the most part- it was better than I expected.  I discovered that I could go faster up than down, due to concerns about footing on the moss-covered rocks and roots as I descended.  I was warm for a few minutes, but then started putting all my clothes on (2 shirts, fleece gloves, and ear warmers), and it still wasn't enough- definitely cold most of the run.  I was very grateful to have my visor, though, to keep rain and the abundant foilage out of my eyes. 

For some reason, I felt like I was moving moderately fast, but wasn't.  I think it was mainly due to the climbing, technicality, and especially the water.  I only ran 14.5 in 2:49 before the trails closed and I had to leave.  My average pace was a whopping 11:38, and only 2 miles were faster than 10 min pace.  Yup, one of those days.  The rangers even talked to me at both trailheads I passed, and made sure I got out ok given the solo run in treacherous conditions.  4500 ft climbing, equal descending in 14.5 miles, which is actually quite a bit.  Some steep stuff, even climbing up built-in stairs.  I guess some of the other trails climb 1600 ft in 1 mile- I wasn't crazy enough to try any of those today.

Good points- I had the whole place to myself, and it was gorgeous mountains.  Tons of waterfalls- the area is known for them.  Probably the most waterfalls I have seen since Milford Track in New Zealand (my most favorite place on earth, by the way).  And I got in a nice run on trails.  I'm sure I'll be back often... just not during a rainstorm.

One question- does running in the rain make anyone else have to stop and pee every 20 minutes? 

Lots of climbing- a few very steep ones.

 

I'll make sure to hit the 80 miles next week that I wanted this week.   

Fuel XC 3 Miles: 14.50
Weight: 0.00
Comments
From Bryce on Sat, Mar 05, 2011 at 23:12:27 from 67.186.213.216

Sounds tough, gotta hand it to you for getting out in that stuff. The vert is impressive! Even out here that's alot of up in 14 miles. Nice.

From Burnside on Sun, Mar 06, 2011 at 23:13:06 from 174.252.151.12

I was wondering if you were going to run in that nasty weather Sat.

Running in the rain is nice but a down pour in the mtn's not easy ( I know where you were) - Good Run!

It sure is a nice place and next time I hope to there. Leg is feeling better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.004.0010.00

6+4

Pace 3 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

Lunch- 10 in about 70 min with Jim and Dan.

PM- 7 more by myself after a long day at work. 

NB 769 3 Miles: 10.00Float Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.003.500.000.0010.00

Lunch- It rained the entire run today, with a fairly steady wind and chilly 45 deg temps- kind of like Saturday.  Jim, Todd, Jason and I headed out to the lake, where I learned they were all doing a workout (4 tempo laps of the slightly rolling, .85 mile lake).  I hadn't planned on it, but joined so I wouldn't have to run by myself.  First lap was 4:49, with Jim, Todd and I in a pack.  Jim sped up drastically at the start of lap 2 while Todd fell back.  Lap 2 was another 4:49, then lap 3 was 4:54 (the wind picked up noticeably on the backstretch of this lap, and I was rather cold and soaking wet).  I pushed lap 4 and finished in a 4:47.  Avg was 4:50 (5:40) pace for the workout- my first sub-6 workout this year.  Felt good, esp. given the less-than-ideal conditions.  Finished the run with a very wet 10 miles total.  

Pace 3 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

PM- Marci and I had our new home walkthrough today, so I had to run by myself.  I'm not much fun to talk to.

Float Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

AM- 8 while watching the news on the earthquake.

Lunch- 7 more with Jim and Jason. 

70 degree highs expected this weekend- should be beautiful for a long run tomorrow.  Best of all, no rain expected (knock on wood)- we already have 2.6 inches this week.

Pace 2 Miles: 8.00Pace 3 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

AM- Today was an absolutely splendid run.  Runs like today really make me enjoy living in SC, at least this time of year.  I headed out to Dupont State Forest in NC, the site of 100 miles of trail bliss, with streams and waterfalls interspersed throughout (250 waterfalls in the county).  The International Mountain Biking Assoc. has awarded 52 areas its Epic Ride designation, meaning a trail/area is, basically, awesome.  Utah's only Epic is Mid Mountain trail.  Well, all of Dupont is an Epic area.  

After my hour drive (I've decided all the good trails are 60-90 min from Greenville), I got a late start at 8:30.  Temps were 35 at the start and 65 at the finish.  I was worried the trails wouldn't be very technical, but the very first 2 miles allayed my fears- there was plenty here to keep my happy.  One of my first trails was even Moab-ish, with long stretches over solid rock, the trail marked with cairns.  I worked my way to Burnt Mountain, with a steep climb and then a glorious, buffed singletrack descent.  In fact, the entire next 8 miles was all buffed singletrack- amazing, and every step of the entire run was runnable.  The views were great, too, since the leaves are not yet out.  The most exciting part was the river I had to cross twice- mid-thigh deep in a strong current over solid, moss-covered rock- very tenuous, that almost resulted in me going down more than a few times.  Probably not the smartest thing to do alone.  And during the entire run, I only saw 5 bikers, plus some people in/near the parking lot.

I felt great the whole run and thoroughly enjoyed the entire morning.  I hardly ever traversed the same trail twice and still saw only a small portion of the forest and trails.  My pace was strong, too- last week I averaged 11:38 miles and my fastest mile was 9:45, while today I averaged 8:22 and had NO miles slower than 9:41.  Finished with 20 miles on the dot in 2:47:14 and 3800 ft climb/loss.  I will definitely be back.  

Highest mileage week of the year so far.  Other than some PF in my right foot, I feel great.  And I am loving being able to run trails in the winter/spring.  Next week is a 5k race, then I may make my first excursion onto the 77 miles FHT, my next long distance adventure.

Not much flat stuff today. 

 

Fuel XC Miles: 20.00
Weight: 0.00
Comments
From jtshad on Sat, Mar 12, 2011 at 21:31:41 from 69.20.183.178

Sounds like a killer run. How is the new place?

From Jon on Sat, Mar 12, 2011 at 22:05:18 from 98.84.73.73

Jeff- we're not closing till Thursday. So you'll have to ask again next week.

By the way, you are the only person to comment on my blog this week. I was starting to think I might make it through the whole week without any- almost a challenge, of sorts. One results of not being in Utah near all the FRB-ers anymore.

From Scott Ensign on Sun, Mar 13, 2011 at 04:35:39 from 93.213.156.186

yeah, but look at your quantcast numbers. 497??????? you have a lot of fans

From Jon on Sun, Mar 13, 2011 at 08:25:01 from 98.84.73.73

Something must be wrong there, Scott- it was around 100 earlier this week...

From Bryce on Sun, Mar 13, 2011 at 12:58:37 from 67.186.213.216

Sounds like an incrediable place to run. Pace, miles and vert are super impressive. Nice work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

Long lunch run- 12.

Pace 3 Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.003.0020.00

AM- 10

PM- I had planned to go to Paris Mtn, but was expecting nice weather and did not have proper clothes for 40 deg with rain (nor did I have a desire, after my long run a few weeks ago).  So I did 7+3 in the gym. 

NB 769 3 Miles: 10.00Float Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.0010.000.000.000.0022.00

AM- BW time.  My first 14-15 mile BW of the year.  Fortunately, my legs felt fresh for the first time this week, despite hints of a cold with sore throat and soreness.  3 miles warmup, then 10 miles tinman tempo.  Slowest mile was 6:11, with somewhat regular increasing pace.  Last mile was 5:25, and the total tempo was 60:56 (6:06 pace).  2 miles cooldown, then rushed off to work.  15 miles total in 98:35 (6:34 avg)

Lunch- 7 very sluggish miles more.  My legs felt dead the first few miles, as expected, then perked up a bit.

Question- have any of you ever had success with any of those "Anti-stink sport clothes washes"?  If so, which ones?  I think I'm going to try that before a few of my shirts kill me- they are pretty rank.  The other option is to throw them away.

My dad wrote a very good book (my unbiased opinion :) and is trying to get on Amazon's Best Sellers list for a few days.  If you are interested, read about it at this email he sent out:

I'm going for a big goal today (and over the next few days). I'm seeking to position my book The Hero's Choice: Living from the Inside Out as an Amazon #1 bestseller and I could use your help.

The purpose of the campaign is to create a huge bump in exposure and book sales. It would mean a lot to me if you could help. You can do this by purchasing a copy of the book on Amazon for less than $12.

AND HERE IS THE BONUS. The purchase makes you eligible for over $2000 in free gifts (audio, video, home study programs) from several of the top personal development experts in the country who are supporting me in this campaign. (Included is a free copy of my audio series--Making Things Happen--a $69 value.)

So win/win/win. You get the book plus $2000 worth of quality content from Success Guru's like Loral Langemeier, Dr. Joe Rubino, Mark & Desiree Watson and much more.

Click here for your free bonuses:  http://www.livebigprogram.com/heroschoice 

Pace 2 Miles: 7.00Pace 3 Miles: 15.00
Weight: 0.00
Comments
From Rob Murphy on Wed, Mar 16, 2011 at 21:43:01 from 24.10.248.6

Point#1 -Your dad's book? Cool. I shall buy it immediately.

Point #2 - I don't mind slightly stinky running clothes.

Point #3 - 42 miles in two days is really impressive.

From Rob Murphy on Wed, Mar 16, 2011 at 21:46:37 from 24.10.248.6

On Amazon it says the book came out in 2009? It totally makes sense that you are promoting your dads book - but why now?

From Jon on Wed, Mar 16, 2011 at 22:26:49 from 98.71.145.227

Rob-

Point #2- neither do I. In fact, I did a whole wrestling season in the same shirt without washing it (it could stand up by itself at the end). But this is serious rankness- it is my oldest running shirt (9 yrs?). Terrible.

Point #3- thanks. Getting into the high mileage.

Point #4- I don't know why he is promoting it now. He's never done this before. His website might say something- http://www.theheroschoice.com/

Not sure.

From Dale on Wed, Mar 16, 2011 at 22:34:49 from 69.10.215.11

While not perfect, the Win detergent seems to work the best. But if the odor has been working its way in for 9 years now, I'm not sure how much good it'll do.

From Rob Murphy on Wed, Mar 16, 2011 at 22:49:19 from 24.10.248.6

One more thing. I'd like to do a 50 mile trail race later this year. I will be the only guy in the United States to have run the mile at the USATF indoor meet and a 50 mile trail ultra. I may not be the fastest guy in the world but I can go for the "greatest range" title.

Any suggestions?

From Jon on Wed, Mar 16, 2011 at 23:08:17 from 98.71.145.227

That raises a lot of possibilities, Rob. I'm assuming you want to be in the Rockies somewhere? Cause if you want to fly far, there are hundreds of options.

Next week is the Buffalo Run 50m. Later you have Squaw Peak, Bighorn, Pocatello, Tahoe Rim Trail, and Grand Teton.

Best place to look:

http://www.ultrarunning.com/calendar.html

Another place:

http://ultrasignup.com/default.aspx

From Rob Murphy on Thu, Mar 17, 2011 at 10:48:50 from 205.127.70.66

Thanks Jon. I actually wouldn't mind traveling. Might want to avoid the hardest courses for my first one?

I had the Alta High library order a copy of your dad's book as well.

From Jon on Thu, Mar 17, 2011 at 21:22:40 from 98.71.145.227

Cool, thanks, Rob.

For your first 50, you'll just have to look on those websites. For the ultrarunning one, you can even select how much elevation you want. Although this isn't really your first one- the Grand Canyon took care of that, and had more vertical than most 50's you'll find.

From Jon on Thu, Mar 17, 2011 at 21:23:06 from 98.71.145.227

Thanks, too, Dale.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM- 10, PM- 6.  That makes 58 miles in 3 days.

We closed on our house today, so we are now homeowners again.  Move in tomorrow and Monday, then start all the home improvement projects Marci wants. 

NB 769 3 Miles: 6.00Float Miles: 10.00
Weight: 0.00
Comments
From jtshad on Fri, Mar 18, 2011 at 08:28:50 from 69.20.183.178

Congrats! Good luck with the move and all the impending honey-do's and maintenance activities!

From Cody on Fri, Mar 18, 2011 at 09:35:39 from 67.137.240.195

Congrats, and good luck with all the improvements. I can only imagine what marci has in store....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.002.007.00

AM- 5+2.  Then followed that up by a pre-race taper of moving into my new house.  I was on my feet all day and hardly ate anything, and the movers finally finished at 8:30 pm.  I don't recommend this as a pre-race taper strategy- I was exhausted by the end.  And now I have hundreds of boxes to unpack.

Pace 2 Miles: 5.00
Weight: 0.00
Race: Milliken Earth Run 5k (3.1 Miles) 00:17:22, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.900.000.003.100.008.00

AM- Today was the second in the Greenville Corporate Shield races- the Milliken Earth Run 5k.  I was looking forward to this one because it is a cross-country race, run around the grass/fields of their campus.

I felt my training had been going well but was worried because of my very long, tiring day yesterday, combined with only a few hours sleep (I love it when you are exhausted but still wake up at 4 am).  Plus I had to dig around tons of boxes to find my racing gear.  I never found my race shoes, so made due with a trail pair.  Ran 3 miles warmup.  The course looked great, to me.  It was rolling hills over mowed fields/weeds/grass.  Very lumpy, bumpy, and rooty- not a fast course.  The course had lots of small rollers with lots of twists and turns.  My legs unsurprisingly felt dead during the warmup.  Temps were a bit warm, in the low 60's, with a high later that day of 84.

Lined up with the ~500 competitors near some of my coworkers- it was a true cross-country style start, with the runners lined up all along a 100-yard starting line, then funneling down to a 10 ft wide mowed section a few hundred yards later.  I found myself in 4th place by the half mile mark after having to pass the typical people who started way too fast (maybe I'm biased, but I automatically assume I will beat anyone wearing an iPod on an armband who is ahead of my 50 yards into the race- anyone else feel that way?).  The course was definitely slow due to very uneven footing throughout, though I always think those rough courses work to my strengths.

Mile 1 was 5:24- I was 15 sec back from the 2 leaders and 4 sec back from 3rd place, with someone 4 sec back from me (it's easy to tell when the RD reading times only calls out numbers when people go by).  My initial energy/adrenaline from the start was gone, and I started to draw on my training miles to sustain and push myself.  I caught up to 3rd place (who ended up being a co-worker Tim Hawkins, though he wasn't wearing a GE shirt) and put in a mini-surge to put a few seconds on him around the halfway mark.  He surged back a minute later, but then I passed him again just after mile 2, which was a 5:55 (note- mile 2 was about the same difficulty as the rest, but all the runners had it 30-40 seconds slower... so we are calling it long).  I pushed harder and harder to put some distance on him, especially up the biggest hill of the race leading up to mile 3.  Mile 3 was a 5:25, which was great considering the climb.  Finished the .1 in 36 sec for a total time of 17:22.  Winning time was 16:49, second place was Jim Harper, my coworker who recently ran a sub-34 10k.  Tim finished 15 seconds behind me (he beat me by 18 sec in the Jan 5k).  I would say the race went well, despite tired legs, and was satisfied.  The general consensus was that the course was ~30 seconds long in mile 2, plus slow.  I'm guessing I could set my road 5k PR right now, if I wanted.

At the finish, my old running teammate from college cross country at Mines, Grant Scott, recognized me and we spent quite a while talking and catching up.  It was great to see him, and very surprising- he is here on short-term assignment from St. Louis, but will likely be back occasionally.  That was a nice surprise.  Finished with 2 miles cooldown, watched the awards ceremony (GE swept top 3 team places in the open division), then spent the rest of the day unpacking boxes and fighting with AT&T to figure out why my DSL is not on- despite ~8 phone calls and many hours on hold as I got tossed between sales, technical support, and service, it appears last night that they somehow completed my transfer of service to NO new address.  In other words, no internet and no timeline for when I will get it (hence this late post).  Grrr- I definitely have not been impressed with AT&T's ability to properly turn on or transfer service and would not recommend them.

High mileage week for the year so far, with plans to continue building.  Next week features the unofficial Bad Creek 50k (a race that didn't get approved for environmental reasons) with ~15 other runners in the remote mountains between NC and SC.  Having a long Sat run of 33 miles will make it much easier to get my mileage than this week when I crammed 70 miles into 4 days.  Now I better head home- I posted this sitting in a parking lot, using the wi-fi of a nearby coffee shop!  I definitely hate not having internet and not knowing what is happening in the world (i.e. apparently BYU won, Pitt lost, we are now bombing Libya, and I have dozens of waiting emails).

NB 769 3 Miles: 8.00
Weight: 0.00
Comments
From Rob Murphy on Sun, Mar 20, 2011 at 21:42:24 from 24.10.248.6

Great "small world" story and it sounds like a great race.

You are demonstrating some impressive range! That is a really nice 5k time considering the week you had.

From Jon on Mon, Mar 21, 2011 at 22:06:54 from 74.167.72.2

Thanks, Rob.

From steve ash on Mon, Mar 21, 2011 at 22:09:34 from 67.166.103.179

Some days just don't add up in your favor sometimes I guess. I have had my share for sure.. I ditto Rob on the above also. It will be just a matter of time for a pr especially with the strength you have developed with running off the roads.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- 10 with Jason and Jim in 71 min.  Jason is a product-tester for Reebok and has been wearing a bright-orange vest recently, for which he receives an appropriate amount of grief.  

Float Miles: 10.00
Weight: 0.00
Comments
From Kory on Mon, Mar 21, 2011 at 22:19:40 from 96.18.87.100

Great running you've been doing. I bet it's nice to run with someone on your lunch hour. It's good to see your life doing well outside of running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.500.000.000.000.0012.50

PM- Paris Mtn.  84 deg and sunny at the start, and I hadn't drunk enough all day.  Barry ran the first 4 with me, which was nice, then I did the death slog for the next 8 miles- it was one of those days where you feel like crap and can't run fast.  Very dehydrated.  Still, a nice trail run.  12.5 miles in 1:55 (see, I said I was slow), with 1800 ft elevation.

Somehow my Quantcast number has been skyrocketing- it jumped from low 100's to over 500 in one day.  I figure something is wrong with the counter, cause I did not suddenly become 5 times more interesting. 

Fuel XC 3 Miles: 12.50
Weight: 0.00
Comments
From Faceless Ghost on Wed, Mar 23, 2011 at 12:46:14 from 128.187.0.182

It's my fault. I've been checking your blog 500 times a day from different computers.

From Adam RW on Fri, Mar 25, 2011 at 10:23:56 from 155.101.152.123

No I have just been running from computer to computer on campus to check in on you :0

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

AM- 5.5

PM- 6.5 more with Jim.  Warm and sunny out.  The GE employees at our location were doing the Alan Jackson "Good Time" line dance, like on the GE commercial.  They had professional cameras recording and even a local news helicopter.   

Pace 2 Miles: 6.50Pace 3 Miles: 5.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM- 8

Lunch- and again, with anywhere from 1-4 guys.  Lunch runs are not far enough from morning runs to give full recovery, but they are still nice.  Plus I usually don't do any real long/hard runs at lunch. 

NB 769 3 Miles: 8.00Float Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.504.50

They had a team challenge obstacle course at work, so I did it during lunch.  Now my arms and shoulders are sore!  But it was a lot of fun.  Then some running.

Tomorrow is the Bad Creek 50k unofficial race.  I think 8 or 9 of us are running it.  I have to leave my house at 4:45 am- ugh.  And the weather predictions have gotten worse all week- now they are predicting a high around 45-50 deg and rain all day.  Should be fun and muddy. 

NB 769 3 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

Today was the unofficial Bad Creek 50k- 9 people were running the Foothills trail from Bad Creek to Oconee, a 33 mile distance running mainly along the Chattooga River (where Deliverance was filmed) in the most mountainous part of the NC/SC border.  Dan Hartley wanted to put together the race, but couldn't get government permission so did a group training run.  It was my first time on the FHT.

The weather forecast deteriorated all week, and it ended up 45 deg and steady rain the whole time.  We started off and I found myself running near Dan, Doug, and Victor (a crazy Siberian who literally wore only shorts).  Is started raining as we left the cars, and never stopped.  I lent my jacket to someone, so wore a trashbag.  The first few miles were very slow as we climbed wood steps and steep mountain to the Whitewater Falls overlook (the tallest waterfall east of the Mississippi).  I carried a backpack full of clothes, food, water filter, etc, and kept stopping to put on more layers.  The rest of the way was generally nice trail, almost all runnable, though I decided to stick with the other guys since I was so cold and new to the trail.  However, my shirts were soaked and I was freezing.  I generally enjoyed the run, though there were many vistas I couldn't see due to the clouds.  I ended up dropping at mile 15- continuing on while freezing cold and wet just didn't seem smart.  Too many bad memories for Poky, and from 3 weeks ago.  3 guys dropped with/before me, 3 continued on, and 2 more were MIA.

I will definitely return to the trail, hopefully often.  Seemed very nice, and I'm sure I would enjoy it more without cold rain.  I kept a running time- 15 miles in 3:22 (probably 2:50 actually running) with 4000 climb/3700 descent.   My 88 miles planned this week obviously ended up as 70, but I'll just up it a bit next week.

 3 guys rock scrambling near some falls (you can see shirtless Victor)

 

Whitewater Falls 

 

 

Fuel XC 3 Miles: 15.00
Weight: 0.00
Comments
From Rob Murphy on Sat, Mar 26, 2011 at 19:14:20 from 24.10.248.6

I have rafted that river quite a few times. Definitely some of the most beautiful country.I really wish I could have been there.

From Bob on Sun, Mar 27, 2011 at 11:33:06 from 72.254.169.22

Wow Jon, that looks like a total blast! I love running and exploring those type of areas. Smart to pull the plug, wet and cold is not a healthy combo.

From Cody on Sun, Mar 27, 2011 at 15:48:47 from 174.52.244.185

Whimp! You can't dnf an unofficial race! It sounded pretty though (said with mild jealousy). Better go back with a camera on a sunny day.

From Jim Kern on Sun, Mar 27, 2011 at 18:30:45 from 98.202.241.209

Beautiful area for a run. I always liked the trails in North Georgia. This looks similar. I'm focusing on Logan Peak. I've dropped 10 lbs and want to drop 10 more before then. What I really need though is to lengthen my long runs.

I met a guy yesterday, Scott Dickey. His dad works for me. Scott is looking to win Logan Peak this year. He took first at the Antelope Island 100k last year. I'll have to warn Cody.

From Burnside on Sun, Mar 27, 2011 at 21:46:13 from 174.252.179.71

Rain-OK

Cold-OK

Cold Rain-NO!!

Nice job on making it 15miles. That would have been one of those mornings I fogot to set my alarm.

I had a nice run saturday at PMSP put in 8 mi with no discomfort. Even ran up Sulfur Springs hill. Hope to see you on the trail Tuesday.

From Jon on Sun, Mar 27, 2011 at 23:20:30 from 98.71.139.60

Jim- yup, keep working at it and you'll lose the pounds. I know Scott- he was at LPR last year, too.

Barry- I sure know how to pick the days, right? I was tempted to sleep in- but it was still a blast. Nice trails. You'll have to come up there with me. Tuesday sounds good at PM.

From Faceless Ghost on Mon, Mar 28, 2011 at 01:09:59 from 98.202.112.51

Looks like a great run. Would there have been as much climbing in the second half?

From Jon on Mon, Mar 28, 2011 at 08:20:25 from 74.177.99.149

FG- No, I think most the climbing were in the first half.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

Lunch- 9.5 with the guys.  I scrubbed my morning run cause I was up past midnight finishing The Hunger Games.  Very enjoyable read.

Pace 2 Miles: 9.50
Weight: 0.00
Comments
From Aaron Kennard on Tue, Mar 29, 2011 at 15:26:12 from 98.245.117.176

haha. That's the main reason I don't read many novels, i have no self control sometimes and I finish them in days or a week to the detriment of all else for that week.

From LBC on Tue, Mar 29, 2011 at 23:02:41 from 24.60.118.40

Such a good book!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.500.000.000.000.0019.50

AM- 7.5

PM- Paris Mtn with Barry.  Good run, perfect 60 deg weather.  12 miles with 2000 ft climb/2000 descent in 1:54. 

XT Wings Miles: 12.00Float Miles: 7.50
Weight: 0.00
Comments
From Scott Wesemann on Wed, Mar 30, 2011 at 11:33:08 from 66.239.250.209

Your PM run sounds incredible. Nice.

From Jon on Thu, Mar 31, 2011 at 06:02:07 from 98.71.128.174

Thanks, Scott. A nice run on dirt is always enjoyable.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.002.5010.00

PM- 7.5 + 2.5.  Cold and rainy out, so I stayed in.  I got my fill of those on Saturday.

NB 769 3 Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.0010.000.000.000.0016.00

AM- 3 warmup, 10 tinman tempo (avg 6:06 pace for the tempo), 3 cooldown.  First 16 mile BW in a while.  Felt ok, not great, but much less sluggish than the rest of this week.  Total of 16 miles in just over 1:46.

Pace 3 Miles: 16.00
Weight: 0.00
Comments
From Rob Murphy on Thu, Mar 31, 2011 at 21:30:11 from 24.10.248.6

Nice run, good pace. Been doing all my runs by myself lately and yet there are all these people scattered all over the country I'd love to train with.

From James on Thu, Mar 31, 2011 at 21:38:16 from 174.23.133.246

Miss you guys! How are you?

From Jon on Sun, Apr 03, 2011 at 12:31:12 from 74.177.82.238

Hey, James, we're good. Enjoying beautiful weather in a new part of the country.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM- 7.5

PM- 8.5 more.

I read an article about ultrarunner Charlie Engle, who apparently somehow attracted the wrath of the IRS and is now in Federal prison for taking out some liar loans a few years ago.  Rather amazing the government spends time prosecuting him, but ignores the billionaires running the banks who destroyed the economy.  Sad.  I've become somewhat of a libertarian over time (such as reading lewrockwell.com daily), so can rant and rave with the best of them about my complete anti-government beliefs.  It is what it is.

Pace 2 Miles: 8.50NB 769 3 Miles: 7.50
Weight: 0.00
Comments
From Bob on Sat, Apr 02, 2011 at 15:32:32 from 99.37.51.166

Wow, didn't know this about Engle. I agree with you about crooked financiers. Some are paying the piper, many won't since they did play within the rules given to them by the govt. The real lesson though, rich or poor, don't break the law.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.000.000.000.000.0019.00

AM- Every year, I have a long run where I realize I am now in racing shape, or close to it.  A few years ago, it was in June when I did a double Jardine Juniper.  This year, it was today's run.  I intended to go to the mountains but a 1 am bedtime (thanks to home improvement projects on the new house) and a long to-do list the next day made me reconsider.  So, I ran a very hilly route in a number of neighborhoods near my house (my first run ever from this house).  Started off at 7:00-7:15 pace for a while, then found a sewer rightaway that wasn't totally overgrown, so had 6 miles of 7:30-8:00 pace.  Suddenly, at mile 13, something clicked and I found myself running 6:40 pace, then 6:20, then 6:00.  And this was over very hilly terrain (well, for a road).  I knew my training had finally paid off when I threw down a 5:40 (that's my 5k race pace from last week, y'all!).  Last mile was a 5:55 with a headwind and big hill, and I felt great even at the end of my highest mileage week this year.

Total 19 miles in 2:12:30 (6:58 pace) with 1200 ft climbing/descent.  And like Marci said, this is definitely the best shape I have ever been in this early in the year.

Pace 3 Miles: 19.00
Weight: 0.00
Comments
From Vis on Sat, Apr 02, 2011 at 19:14:59 from 208.88.8.22

Nice! Everyone needs a run like this every so often.

From Rob Murphy on Mon, Apr 04, 2011 at 10:43:21 from 205.127.70.66

Nice run Jon.

Got your dads' book this weekend and am looking forward to starting it soon.

From Aaron Kennard on Mon, Apr 04, 2011 at 19:38:55 from 98.245.117.176

Nice run! That's great you're feeling so solid right now. Look forward to hearing how you absolutely crush it at sweet H20. Those are some solid mile splits for sure you were throwing down.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

PM- Had a lunch meeting, so ran by myself mid-afternoon.  80 deg and breezy- pretty nice.  10.5 miles.  And my new Pearl Izumi gear just arrived- I was tired of cold, rainy runs (relatively rare in Utah), so I bought some warm, gore-tex gloves (that would have been great in Logan, actually) and a very nice rain shell.  Bring it on!  Of course, now that I bought them, it will be warm and dry forever...

Float Miles: 10.50
Weight: 0.00
Comments
From jtshad on Thu, Apr 07, 2011 at 08:50:34 from 69.20.183.178

Hope the new gear works out well for you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
23.500.000.000.000.0023.50

AM- 11

PM- 12.5 miles with Barry at Paris Mtn.  Great weather, again.  I was tired and pace felt pretty slow, but it was actually one of our faster PM runs.  12.5 miles with 2100 ft climb in 1:55. 

XT Wings Miles: 12.50NB 769 3 Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM- 6 quick miles, then a full 13+ hrs at work.  No lunch or evening run.  Looks like I won't get my 90 miles this week- oh well.

Pace 3 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.500.000.000.000.0015.50

Lunch- 8.5 with a big group

PM- 7 more by myself.  Felt good- I always seem to feel better during afternoon/evening runs, even though I am more likely to have to make a pit stop. 

Pace 2 Miles: 8.50Float Miles: 7.00
Weight: 0.00
Comments
From Bob on Fri, Apr 08, 2011 at 18:56:26 from 99.37.51.166

I agree. Those later day runs feel better, but it has to be before dinner though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.003.009.00

Lunch- 6 with Todd on the trails behind GE.  Then bike 3.  Nice to be on dirt.  Trail run tomorrow... then one week till my first big race of the year.

Pace 3 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

New blog post: 

Have I mentioned that I have the best wife in the world, seeing as she lets me go running every Saturday till noon?  Of course, that was a condition of buying the house she loved, but she is still awesome.

 As part of my new goal to set the speed record on the Foothills Trail, I wanted to run it in sections first.  I also wanted to get in a good run today without tiring myself for next week, and run enough downhill to get my quads a bit sore.  I drove to the start of the FHT in Table Rock state park, and ran the first 8 miles of the trail.  It was very enjoyable- very technical at spots, hilly, but generally very runnable.  Being SC, of course, there were a ton of water crossings.  There were some amazing lookouts from Pinnacle Mtn, and I turned around just past Hickorynut Mtn.  Almost stepped on a snake at mile 1, and had to work my way around him since he wouldn't get off the trail.  Enjoyed the solitude- didn't see a single person until 2 miles left in my run (of course, then I saw 50+).  Twisted my left ankle twice in a mile- didn't quite cuss, but it sure hurt.  It was still able to bear weight, though, and got me home ok.  A bit warm- 65 at the start at 7 am, 75 at the finish, and very humid.  Enjoyable run, and I feel good for my big 50k next week, my first key race of the year.  SweetH20 50k, here I come!  CR is 4:20, so we'll see what happens.

Finished with 16 miles in 2:50 (10:37 avg) and a rather surprising 4600 ft climbing/4600 descent.  Most vertical in quite a while, and on a fairly short run.  Marci and I are going to see Zac Brown Band tonight at Clemson- sweet!

Beautiful view from the rocks on top of Pinnacle Mtn- and very humid, too

 

Got up to 3400 ft, 3rd highest mtn in SC (yeah, yeah, don't laugh you Westerners).  Actually looks very similar to Logan Peak profile, just lower and shorter.

 

Very green and mountainous. 

 

XT Wings Miles: 16.00
Weight: 0.00
Comments
From jtshad on Sat, Apr 09, 2011 at 14:35:51 from 69.20.183.178

Great run, looking good for the race next weekend. Have a great weekend!

From marci on Sat, Apr 09, 2011 at 15:52:16 from 74.177.77.158

Nice picture. Yep, i feel that humidity today. I am glad you think i'm awesome...so are you. :) With all the projects you've done for me you deserve a good sat run.

From Bob on Sat, Apr 09, 2011 at 17:11:48 from 99.37.51.166

Picture looks like it comes from a different planet. Beauty.

From jun on Mon, Apr 11, 2011 at 15:29:04 from 66.239.250.209

You have to beat 16:52? You can do it. DO IT!!!

From David Nelson on Tue, Apr 12, 2011 at 00:35:36 from 67.168.180.203

Nice photo, hadn't though SC looked like that. Good luck this weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.500.000.000.000.0017.50

AM- 8

Lunch- 9.5 more with the guys over hilly route.  85 deg and humid- summer is coming. 

Pace 2 Miles: 9.50Float Miles: 8.00
Weight: 0.00
Comments
From Scott Ensign on Tue, Apr 12, 2011 at 13:57:04 from 129.123.3.84

what are your plans to commemorate the sesquicentennial of the civil war? didn't you guys start that war 150 years ago today?

From Jon on Tue, Apr 12, 2011 at 21:07:38 from 98.71.187.42

Darn right we did. Too bad your stinkin President had to deny us our right to secede and decided to kill hundreds of thousands of people instead!

http://www.lewrockwell.com/dilorenzo/dilorenzo204.html

From Jon on Tue, Apr 12, 2011 at 23:48:03 from 98.71.187.42

;)

From Scott Ensign on Wed, Apr 13, 2011 at 16:28:56 from 129.123.3.84

interesting article and perspective from that guy- but pretty biased from what one would expect from a professor in academics. and this from the baltimore sun times...

http://articles.baltimoresun.com/2011-02-14/news/bs-md-dilorenzo-loyola-reaction-20110214_1_loyola-vice-president-ties-economics-professors

it is interesting how 150 years later there are still such deep feelings in the south about the war. But I guess if Sherman had come through my town like he did Atlanta I might be ticked off too...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.003.0014.00

AM- 4+3xt

Lunch- 7 more.  Very windy outside, but cooler temps. 

NB 769 3 Miles: 4.00Pace 3 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch- 6 in the woods behind GE with the guys.  Full on taper time, now, though my 16+ hr workday tomorrow will tire me out some.

Pace 3 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM- 5 ez.  TPTP.

Pace 2 Miles: 5.00
Weight: 0.00
Comments
From Rob Murphy on Fri, Apr 15, 2011 at 16:03:54 from 205.127.70.66

Toilet Paper Toilet paper?

Good luck tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

AM- 4 ez with 4 strides.

Drove to Atlanta with the family after work.  I'm ready for the race and feel great (other than my tweaked ankle).  It's go time.

NB 769 3 Miles: 4.00
Weight: 0.00
Race: SweetH20 50k (32.5 Miles) 04:23:20, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.0032.500.000.000.0033.50

Short report- Very happy with a win at the awesome, muddy, flooded SweetH20 50k.  2nd fastest time ever in race history, only 3 minutes off CR.  Felt great.  32.5 miles with 5500 ft of hard climb/5500 descent in 4:23.  Great day.

Now I am spending 2 more days with the family vacationing in Atlanta.  So the write-up might be a bit.  

[UPDATE] Full report now posted at the home of the ugliest running shorts in the world. 

Fuel XC 2 Miles: 33.50
Weight: 0.00
Comments
From Bryce on Sat, Apr 16, 2011 at 23:05:36 from 76.27.58.194

Nice job Jon! Gald you are in good form! Congrats on the win and a fast time!

From JG on Sat, Apr 16, 2011 at 23:14:36 from 74.190.127.168

Congrats Jon! That is an awesome time on that course ... especially in waterlogged conditions! At least the sun came out after the torrential rains last night ... I bet the river crossings were an adventure! That race is definitely in my future, but I opted for the SweetWater 420 5k today, couldn't pass on the free beer! Wow ... 5,500' ... makes me feel guilty saying I ran a hilly 5k course today!

From Scott Ensign on Sat, Apr 16, 2011 at 23:18:12 from 63.226.92.162

awesome! can't wait to hear the muddy details. big win, great job.

From Rob Murphy on Sat, Apr 16, 2011 at 23:39:04 from 24.10.248.6

Congratulations Jon. Looks like it will be a great year for you.

From Adam RW on Sun, Apr 17, 2011 at 03:32:14 from 24.10.132.131

Looks like so much fun! Nice win.

From jtshad on Sun, Apr 17, 2011 at 09:00:25 from 69.20.183.178

Wow, what a sweet looking race. Congrats on yet another ultra win.

From Scott Wesemann on Sun, Apr 17, 2011 at 17:19:10 from 205.158.160.209

Congrats on the win. Great time for that much elevation. Impressive.

From Superfly on Sun, Apr 17, 2011 at 23:39:39 from 74.211.21.81

Looks like fun Jon. Way to keep the ball rolling with the wins. You are Legend!

From timp on Mon, Apr 18, 2011 at 09:36:16 from 66.167.50.123

awesome performance - great race Jon.

From Jon on Tue, Apr 19, 2011 at 08:25:12 from 98.84.0.12

Thanks, everyone. It was a fun race.

From Aaron Kennard on Wed, Apr 20, 2011 at 21:55:48 from 98.245.117.176

Congrats on an awesome race! That is a seriously solid time for that amount of vert, mud, rivers, etc. Nicely done!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Day off.  Soreness was maybe a 2 out of 10 yesterday (which was a good thing since I walked around Atlanta ALL day, most of it carrying a kid).   I was surprised to see that my last day not running was Jan 1- I never would have guessed I had a 15 week streak going.  Running has been more consistent, I guess.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.003.008.00

Lunch- 5 ez with Jim and Jason, then 3 bike.  Felt pretty good, except I was more winded than usual and my quads were twinging on a few steep downhills.  But definitely better condition than expected.

Pace 3 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- 10 with some of the guys, including the last 2 fast with Jim (6:30 pace).  Legs feel 95% recovered.  Ankle is still pretty bad, and I imagine my endurance is shot for at least another week.

Float Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.002.508.50

AM- 6 run, 2.5 xt.

Pace 3 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.003.0011.00

Lunch- 8 in the rain with Todd.  Then 3 xt.

NB 769 3 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

PM- Got a late start due to sleeping in, plus a neighborhood bike parade and easter egg hunt.  Drove to Croft State Park, my second time there.  As expected, felt like absolute crap the first 4 miles and almost quit.  Felt better by 1 hr mark.  Uneventful but enjoyable run- didn't see a single person on the mountain bike trails, though I did venture into a campground and rodeo area where there were a ton of people.  Found the Southside bike trails once again to be splendid, and the state park trails to be crappity-crappy-crap as they are completely overrun with horses that result in chopped up, sloppy, muddy, poopy trails.  Also saw one large (6+ ft) snake that I'm pretty sure is a black Eastern Rat snake- I played with it for a few minutes.  75 deg and very humid.  Wish I had my camera to capture some of the gorgeous, green-carpeted, shaded areas of the run- beautiful.  Didn't feel great, overall, but a nice run.  14 miles total in 2:09 with ~1000 ft elevation (garmin connect says 750 corrected, 2300 uncorrected, SportTracks says 2100, garmin training center says 4000- I really wish they would agree somewhat- these rolling, east coast trails seem to drive the watch nuts).  Now my easy week is over, back to high mileage next week.  4 more weeks of hard training before my taper for OD.

XT Wings Miles: 14.00
Weight: 0.00
Comments
From jun on Sat, Apr 23, 2011 at 20:59:47 from 97.126.226.88

It makes me so happy when you admit that there are times when you feel like crap. Let's me believe that somewhere in there you are actually human. Good workout today.

From Jon on Sat, Apr 23, 2011 at 22:22:48 from 98.84.0.12

Trust me, Jun, I have plenty of days when I don't feel good. I probably abort 1/3 of my workouts cause I don't feel good that day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

It appears my week will not be starting as I anticipated.  Woke up last night suffering from the effects of a bad Easter egg or something-- food poisoning, with all its attendant joys.  Rest today as I try to keep my stomach from imploding.  Hopefully I'll feel well enough tomorrow to return to work and running.

Weight: 0.00
Comments
From jtshad on Tue, Apr 26, 2011 at 10:42:20 from 204.134.132.225

Hope you start feeling better soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Food sickness day number 2.  Effects are slowly wearing off and I have been able to eat and drink a bit, unlike yesterday at this time.  No running, though.

Weight: 0.00
Comments
From Aaron Kennard on Tue, Apr 26, 2011 at 12:03:09 from 98.245.117.176

there's not much worse feeling than food poisoning. I had it a week and a half ago, and luckily it only lasted 12 hours and I got whatever it was out. I feel your pain.

From JG on Tue, Apr 26, 2011 at 18:45:42 from 98.88.203.138

Bummer Jon ... hope that clears your system soon! Here is a race you may want to put on your radar, if not this year, in the future. I have not run it, as I just heard about it last year after reg was full ... but I read some cool race reports on it & it is supposed to be beautiful. Anyway, not too far from you ... although it is only a 1/2. It is put on by Christian Runners ... in conjunction with a weekend retreat which sounds pretty cool.

http://ridgecrestconferencecenter.org/event/downhilldawn

Here is another on in the fall ...

http://www.my-bmrc.org/RTB11.html

From Rob Murphy on Tue, Apr 26, 2011 at 23:58:42 from 24.10.248.6

I'll put a positive spin on this...

Food poisoning can be a great way to drop a couple pesky pounds.As long as you get over in time to recover ahead of a race.

Just sayin.

From Jon on Wed, Apr 27, 2011 at 00:05:37 from 98.71.140.141

Thanks, guys. I started eating again at lunch and feel much better. We'll see how my runs go tomorrow.

Thanks for the links, Jonathan. I spent a while reading about those races.

From Predog on Wed, Apr 27, 2011 at 00:08:57 from 76.27.110.243

Get better soon Jon! That's no fun at all.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.003.0011.00

I've got some new race plans I'm excited about.  I posted it on my Greenshortsrunning blog.  Quite a variety- a World Record 5k attempt, Ultra championship, and solo trail record run.

Lunch- 8 run with Jason, 3 bike.  1:22 total time.  Sluggish, as expected.  But feeling much better- thanks for your well wishes, everyone. 

Pace 2 Miles: 8.00
Weight: 0.00
Comments
From JD on Wed, Apr 27, 2011 at 18:19:08 from 70.96.78.149

Saw this on facebook this morning:

"The Trail Runner Ultra Race of Champions welcomes Jonathan Allen to the race."

Cool.

From Jon on Wed, Apr 27, 2011 at 22:23:37 from 98.71.140.141

Hey, I'm on facebook!

From jtshad on Fri, Apr 29, 2011 at 12:19:21 from 204.134.132.225

Sounds like some grand plans, you are making quite a name for yourself in the Ultra world.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

AM- 8.  Felt like crap.

PM- 12.  Felt quite a bit better. 

NB 769 3 Miles: 12.00Float Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.0010.000.000.000.0023.00

AM- Big Workout, my first in a while.  The usual- 3 mile warmup, 10 mile tinman tempo (6:09 avg), 2 mile cooldown.  Tempo seemed long, but felt good.  99 min total for 15 miles on the nose.

Lunch- 8 more with Jim and Jason.  Felt achy and tired, not surprising given only a 4 hr break. 

Pace 3 Miles: 8.00Float Miles: 15.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.500.000.000.000.0017.50

AM- 50 mile drive to my next stretch of the FHT.  Parked at Laurel Valley and ran 6 miles backwards on the course, towards Table Rock, until I reached the point where I had stopped when coming from the other direction.  Lots of climbing and technical trail- climbed from 1650 to 3530 (Sassafras Mtn, the highest mountain in South Carolina) in 4 miles.  Then went back to the car, refilled, then ran towards the Laurel Valley part of the trail.  During the FHT traverse, this is an isolated 35 mile, very technical portion with tons of stairs (over 1500, I hear) (it's also where they filmed Deliverance, so that's telling in terms of ambiance).  Other than the stairs at the start, though, the first 3 miles that I ran were much more runnable than the Sassafras portion. 

Good run- felt tired and sore at the start, but warmed up by 1 hour, then felt good and had fun.  Very green and beautiful, 75 deg at the finish.  Tons and tons of spider webs, though- annoying.  17.5 miles total in 3:20 (11:23 avg- like I said, very technical) with 5000 ft climbing.  Really enjoy my drive home from runs these days- 70 min with my windows down in perfect temperatures, singing along to the radio.  Although I'd prefer 30 min drives like I had in Logan to these 1+ hr drives.

71.5 miles this week- that's real good since I was sick and only ran 4 days. 

Fuel XC Miles: 17.50
Weight: 0.00
Comments
From Adam RW on Sat, Apr 30, 2011 at 17:10:59 from 24.10.132.131

Very impressive mileage for only 4d.

From marci on Sun, May 01, 2011 at 23:27:23 from 74.177.80.153

I just have to say I really don't mind your long, saturday runs cuz you come home EXTRA happy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

Lunch- 12, the first half with a big group, then 3 with Jim and 3 solo.  Bread and butter run. 

Float Miles: 12.00
Weight: 0.00
Comments
From Nic on Tue, May 03, 2011 at 18:45:30 from 205.172.16.102

Jon - Do you have any pull with the RD for the Wahsatch steeplechase? I'm going to be in Utah for a couple months for work and I really want to run the steeplechase but it's already full.

From Jon on Tue, May 03, 2011 at 20:00:06 from 74.177.80.153

Nic- I don't know the RD personally, I only ran it once. Jim Skaggs might know him (ultrajim on the FRB, I think). Otherwise, your best bet is to email the RD and just plead your case, ask him for a waitlist or something.

If you're going to be there a while, there is also the Jupiter Steeplechase in Park City in August. Another great race. Good luck!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.000.000.000.000.0021.00

AM- 11.

PM- I missed the lunch group, so ran 10 more by myself, primarily on the trails behind GE.  Humid today- summer is coming. 

NB 769 3 Miles: 11.00Pace 3 Miles: 10.00
Weight: 0.00
Comments
From Rob Murphy on Tue, May 03, 2011 at 20:05:37 from 205.127.70.66

July of 1992 - 22 days over 100 degrees in Greenville. Good times!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.009.001.000.000.0024.00

AM- Big Workout on the GE track, a 0.68 mile loop with about 25 ft climb per loop.  Perfect morning for a run- 50 deg and chilly, breezy.  3 miles warmup, then 10 miles tempo.  Goal was 6:05 pace, actual splits were 6:01, 6:03, 6:02, 6:00, 6:00, 5:59, 5:59, 6:02, 6:01, 5:48- so my workout was 59:59 for 10 miles.  Felt good, definitely tired by the end.  3 cooldown- so I did 23.5 laps on the track!  16 miles total in 1:45:30 with 600 ft climb.  First time wearing my Tangents since 2009 TOU.

Lunch- I'm used to doing my second run after work like in Utah.  Doubles are harder here in SC when I do my second run at lunch.  4 hours is not enough time to recover- my legs were still very achy.  Still, ran an enjoyable 8 miles on the wonderful trails behind GE in 69 minutes.

I was tired all day after my runs.  I'm definitely at high-mileage time for the year, marked by a constant, dull ache in my legs.  I guess it means I'm still getting better.  Or older.  I don't feel like I'm in great marathon shape, but my BW today was about as good as anything I did before my 2009 marathon PR.

Tangent 3 Miles: 16.00Pace 2 Miles: 8.00
Weight: 0.00
Comments
From Rob Murphy on Wed, May 04, 2011 at 22:29:54 from 24.10.248.6

Nice workout.You're still fast.

Maybe I'll do a 50 miler when you do another road marathon. Fast course, sea level - 2:30ish?

From Jon on Wed, May 04, 2011 at 22:43:02 from 74.177.80.153

Rob- why deny yourself a fun experience just cause I don't want to downgrade to road? :)

Could I do another road marathon, maybe 2:30? Perhaps. But there are too many trail races all year around here that I enjoy to spend the time trying to get in road PR shape. Then again, I'm going to try to set my 5k PR in a few weeks, so we'll see what speed I have.

From Holt on Thu, May 05, 2011 at 10:17:23 from 204.113.55.41

Highlight the OLDER part - at least for me!

From Rob Murphy on Thu, May 05, 2011 at 17:20:02 from 205.127.70.66

All good points Jon.

I guess all that's left is for me convince myself that it would be, as you say, a fun experience. I'm almost there.

From Jon on Thu, May 05, 2011 at 20:57:02 from 74.177.82.113

All I can say, Rob, is to remember what a neat experience you said the R2R2R was. Running that far, that long in nature is enjoyable and teaches you things about yourself. I'm not the one missing out by you not doing them, though.

You should at least go up and do Logan Peak with Cody or something.

From Rob Murphy on Thu, May 05, 2011 at 21:21:30 from 24.10.248.6

You're right Jon.I really want to do the Grand Canyon run again this fall and I'm bummed about Cody's injury problems. I figure I have a few months to convince you to hop on a flight to Phoenix...

Gonna check out that big Republican debate tonight at the Peace Center? Last time I was there was to see Johnny Cash.

From Jon on Thu, May 05, 2011 at 21:33:39 from 74.177.82.113

Just buy me a plane ticket and pick me up at the airport, Rob... :)

From Rob Murphy on Thu, May 05, 2011 at 21:36:39 from 24.10.248.6

Might be able to work that out. You know Steve is a pilot. Could maybe get you a buddy pass.

A hot shot GE engineer shouldn't have a problem with $ though?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

PM- Paris Mtn with Barry, my first run there since Apr 5.  We did an enjoyable 10 miles with 1300 ft climbing- the short loop (no lake).  Perfect day, 70 deg.  The leaves have really come out on the trees in the past month- full shade cover everywhere.  Very, very green.  Lovely.  I heard about Barry's 50k and recent Mud Run, since we hadn't run together in a month.  10 miles in 87 min (8:46 avg).  5k race tomorrow after work- my first evening race since high school, I think.  It's a hilly one, so should play to my strengths.  I just hope I'm not too tired.  Lots of mileage plus I have a head cold right now (I can sing as low as I want- anyone need a bass?)

Weight: 0.00
Race: Swamp Rabbit 5k (3.1 Miles) 00:16:55, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.900.000.003.100.008.00

This evening was another of the Greenville Corporate races, the Swamp Rabbit 5k.  I think it was my first evening race since high school.  It's a huge 5k- 4000 entrants this year.  Showed up early with my family, who enjoyed the bouncy castles, free food, and music.  I warmed up by running the course with Jim and Barry, plus a bit.  75 deg at the start, which I guess is much better than the very humid 85 from last year.

The course is very hilly- almost 300 ft climbing, most in the last 2 miles.  The race started late.  There were a ton of high schoolers at the front, but I started fast enough to stay ahead of them (only 2 guys sprinted out, and they were walking by .5 mile).  First mile is very gradual downhill and was a 5:13.  I was in 3rd, right behind my coworker Jim and someone I didn't know.  Mile 2 starts with a big downhill, then steep up, another down, then a 3/4 mile uphill.  I quickly found that my high mileage left my legs sluggish on the ups, where the top 2 guys steadily pulled away.  I held my own on the downs.  Mile 2 was 5:33, and I was ~10 seconds behind the guys, with no one in sight behind me.  Mile 3 was very nice, running down a shaded bike path, but I couldn't close any distance.  6:09 for the 1.1, with a final time of 16:55.  Mystery man won in ~16:30, Jim was about 10 second back.  Decent race for me- I never got excited for this race and have felt worn out this week, so I ran about as expected.  I was breathing hard right from the start, but didn't really die off.  Can't complain about a 3rd place finish in a race of 4000.  And like Jim says, if I add some real speedwork and actually reduced mileage, I'd have a great 5k.  But, these aren't my focus races, although I'll try to PR in the 100x5k in 2 weeks (solo run on the track- should be fun).

Lots of free food and talking at the finish, while the kids played for 2 more hours.  Now bedtime, then a trail run tomorrow.


Weight: 0.00
Comments
From jtshad on Sat, May 07, 2011 at 10:23:12 from 69.20.183.178

Nicely done, you are a man with range!

From Rob Murphy on Sat, May 07, 2011 at 14:21:57 from 24.10.248.6

Nice job. I can't think of a single reason why you should be unhappy with this effort.

From Aaron Kennard on Sat, May 07, 2011 at 16:57:41 from 98.245.117.176

Solid time for that much vert in a 5K! nicely done.

From Paul on Sat, May 07, 2011 at 17:45:03 from 24.10.141.104

Still got the speed, man, still got the speed.

From Twinkies on Sun, May 08, 2011 at 09:38:30 from 67.182.252.148

Way to go. 3rd out of 4000 during a high mileage week. Very impressive.

From Adam RW on Sun, May 08, 2011 at 17:17:43 from 24.10.132.131

Nice race. Friday evening 5K. I agree like being in school again.

100X5K?

From Jon on Sun, May 08, 2011 at 23:28:08 from 74.177.82.113

Adam- http://www.greenvillehughes.com/www.web.me.com/GTC_5Kx100_WR.html

From Adam RW on Mon, May 09, 2011 at 00:08:40 from 24.10.132.131

So jealous! That looks awesome!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.500.000.000.000.0021.50

AM- Ok, now I'm tired.  It's the end of a great week.  Finished with 3 trail runs totalling 38 miles (1 short, 1 med, 1 long), one good BW, one 5k race, and my highest mileage for the year.  Only downside is that my left Achilles started twinging again the last few miles today.

I wasn't expecting to feel great today after my high mileage and the race yesterday, but I drove up to Rocky Bottom, SC, to run more of the Foothills Trail.  Ran just over 10.5 miles out, then turned around and came back- ran the Laurel Valley section almost to the NC border.  Saw a fair number of hikers/backpackers, and one trail runner, Craig Sandstrom (we exchanged info to maybe run together in the future).  Nice day- 55 at the start, 75 at the finish.  21.5 miles with 4000 ft climbing/loss in 3:30.  Lots of stairs (they sure like stairs on this trail), spider webs, and bridges.  The trail passes some nice waterfalls, too- Laurel Fork Falls and Virginia Hawkins Falls.  Enjoyable run.  

Next week will feature pacing Neal Gorman for 20 miles of Massanutten 100, then running the last 20 of it by myself.  After that, taper for Old Dominion 100.

XT Wings Miles: 21.50
Weight: 0.00
Comments
From Bryce on Sat, May 07, 2011 at 16:40:53 from 76.27.58.194

Wow! nice run and impressive week! Look like an incrediable training ground out there. Gald to see you are doing well!

From Scott Wesemann on Mon, May 09, 2011 at 17:37:31 from 66.239.250.209

That is an incredible week. congrats on the 5K. Fast time there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.004.0010.00

Lunch- run 6 with Ben and Daniel, then bike 4 to rest my Achilles a bit.  Don't want to injure it with MMT this weekend and my 100 in a month.

Float Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

Lunch- 7 on the GE trails with a good group, then 3.5 on the road/track.  Mid-80's and very humid... summer is coming.  1:21:30.

Pace 3 Miles: 10.50
Weight: 0.00
Comments
From Kory on Tue, May 10, 2011 at 23:42:20 from 134.50.201.6

You sure are putting in killer miles this year. Nice work. I don't know how you find the time. So does your job site at GE have their own outside track. Keep up the great work and have a good race.

From Jon on Wed, May 11, 2011 at 21:25:11 from 98.71.134.29

Yes, Kory, there is a .68 mile track around a bldg.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.008.0017.00

AM- I was planning on a 14 mile BW, but my legs immediately and unarguably told me that it wasn't happening today, so I settled into an easy run pace for 3 miles.  That wore me out enough that I then hoped onto a XT machine for a while.  Pooped.

Lunch- yup, still pooped.  6 with the guys on another mid-80's, humid day. 

NB 769 3 Miles: 6.00Float Miles: 3.00
Weight: 0.00
Comments
From Cody on Thu, May 12, 2011 at 00:03:15 from 174.52.244.185

No wonder your are pooped, you are a running maniac lately!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Lunch- 11 with Jim, Jason, and Dan while listening to Dan recount his St. George Ironman last Sat.  Legs felt much better than yesterday.  Even did a few fast miles with Jim at the end.

New shoes today- another in the NB 76X line.  I think this is my 13th pair in that series- started with 765's up to 769's, and now NB rolled over to 760 again.  Definitely my favorite line of shoes ever.  I normally retire all my shoes at 500 miles, but I have 3 above 500 right now- hopefully I'm not running on borrowed time and skirting injury with them.  Feel ok so far- much better than when my Brooks or Mizuno crap out at 350 miles. 

Short run tomorrow, then leave very early Sat to go pace Neal Gorman at MMT 100.  Should be fun and rainy- he's trying to give Speedgoat Karl a run for the ribbon. 

NB 760 Miles: 11.00
Weight: 0.00
Comments
From crockett on Thu, May 12, 2011 at 21:18:13 from 216.49.181.254

Have fun. How far you going? Rain?

From Jon on Thu, May 12, 2011 at 23:00:14 from 98.71.134.29

I'm pacing from 63 to 87, then running in by myself.

Yes, thunderstorms all day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

Lunch- 4.5 easy on a very hot, very humid (80%) day.  Ready for tomorrow- I am packing tonight and leave at 6 am.  7 hr drive, run 40 miles, sleep, 7 hr drive home.  Should be fun.

Pace 3 Miles: 4.50
Weight: 0.00
Comments
From Scott Wesemann on Fri, May 13, 2011 at 19:09:48 from 66.239.250.209

The running part souns like fun, but not aure about the 14 hours in the car. Have fun!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
32.000.000.000.000.0032.00

Out of the house at 6 am for a 400 mile drive to Massanutten 100.  Temps were mid-70's and very humid- it could have been worse.  Predicted rain storms never emerged, which was nice.  I met my runner, Neal Gorman, at Camp Roosevelt aid, mile 63.  He was about 20 minutes behind his (very ambitious) schedule and in 2nd place, 15 minutes behind Karl Meltzer.  The first leg went very fast as Neal and I got to know each other.  His crew members (wife, mother, sister) were efficient and encouraging at the aid stations.  The second leg was a real doozy- we ascended Kerns Mountain, then followed the very, very rocky ridgeline for 5 miles.  Brutally rocky, unrelenting- impossible to get moving.  But Neal did awesome- I never saw him get discouraged or trip or anything.  He was feeling appropriately fatigued given the mileage and had a few bad spots, but ran well.  The Massanutten Mountains are definitely the rockiest place I have ever run- I have run stretches with that many rocks, but never mile after mile after mile.  We loved it.  My last section with Neal was particularly enjoyable, though- a gradual descent on singletrack alongside a creek.  Very green and peaceful- I dubbed it the Shangri La of MMT.  And Neal seemed to be running better than ever.  My 23 miles and 5 hrs with Neal ended far too soon, though, as pacer 2 (Jeremy) met him at mile 87 to accompany over the last 15 miles.

After Neal and Jeremy left, I decided to keep running the course.  I stocked up and pushed hard into the descending darkness.  Neal and Jeremy had a 10 minute head start, which took me almost an hour to make up.  I passed them, reaching the final aid station (mile 95.4) after almost 7 hours of running.  I wanted to run the last 7 miles, but a few niggles in my feet convinced me that there was no point in risking injury.  I cheered Neal through, looked in admiration at the runners just reaching the aid (it served as both mile 68.7 and 95.4, so most of the runners were just reaching the 2/3 mark), and called it a day at 10 pm.  Total was 32 miles running in about 7 hrs (6:25 moving time) with 6000 ft climbing and 5600 descent.

I rode with Neal's crew to the finish, where I ate some delicious food and talked to Karl for 30 minutes while waiting for Neal.  He crossed the line in 19:40, the 10th fastest time ever and fastest non-Karl time since 2007.  He ran strong and had a great race.

After, I took a shower and crawled into my tent at 1 am, exhausted.  Even though you aren't moving real fast while pacing, time on your feet and caring for the runner still tires you out.  It started raining just as Neal finished and continued all night (wet rocks and wet runners resulted in many DNF's).  I slept poorly for 3 or 4 hours, then wandered to the finish to eat and watch more runners (only 1 finished in the 45 minutes I was there).  I packed up and started home at 7 am.  I did find a runner who had made a wrong turn and was 4 miles off course, so drove him back to where he should have turned (nothing like 4 extra miles at the end of a 100).  Very tired on the drive, but made it home.

Fun, tiring weekend.  Pictures on my blogger

Fuel XC 2 Miles: 32.00
Weight: 0.00
Comments
From Rob Murphy on Mon, May 16, 2011 at 15:25:53 from 205.127.70.66

That's a cool aspect of ultra running that those of us that don't do it don't appreciate. Thanks for the great report.

From JG on Mon, May 16, 2011 at 23:05:28 from 74.176.224.159

Awesome job pacing Jon, great pics on your blog too ... that is pretty country up there! I have a couple Ultra runner friends here in Atlanta, and I know from talking to them. pacers play an integral role, that is cool you made such a long journey to experience it with him!

From crockett on Tue, May 17, 2011 at 15:27:20 from 216.49.181.254

Pacing is great fun. Sounds like a winner. Glad you were able to do it.

From Cody on Tue, May 17, 2011 at 22:27:02 from 174.52.244.185

Too Many Rocks!

Looks awesome though. Nicely done!

From Aaron Kennard on Wed, May 18, 2011 at 12:23:56 from 98.245.117.176

That sounds fun. I'd like to pace someone on something like that at some point.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.004.008.00

PM- Training this week (and half of next week), so no lunch runs.  Bummer- waste the whole lunch hour, instead.  So I did 4 miles run and 4 XT after work.  Legs didn't feel too bad considering.

Float Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

AM- 9

PM- same 

Pace 3 Miles: 9.00NB 760 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- 10

Float Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

PM- 9, with 6 on the trails behind GE.  Nice day today.  Going camping with 11 year old boy scouts tomorrow night, then trying to set my 5k PR Sat at 10 pm at the 100 x 5k World Record attempt.

NB 760 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.008.000.000.000.0019.00

AM- Medium workout on the GE track.  Wanted 8-9 miles of tempo, and slower than the last time I did it (10 miles in 59:59).  Goal was 6:05-6:10/mile.  3 mile warmup, then 8 tempo miles, all ranging from 6:07-6:10 except a 6:02 last mile.  49:00 for 8 miles workout.  Felt ok, not great.  2 mile cooldown- 13 miles total in 1:26.

PM- 6 easy in ~46 min.  Then 2.5 miles backpacking with the Boy Scouts for our camping trip.

Pace 3 Miles: 13.00Float Miles: 6.00
Weight: 0.00
Race: 5k x 100 World Record Attempt (3.1 Miles) 00:16:24
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.900.000.003.100.0014.00

AM- 2.5 miles backpacking out from the camping trip, then 7.5 miles and 1000 ft climb at PM with Barry in 1:16.  Went slow to save energy for the 100x5k World Record attempt- I run at 10 pm tonight.

I'm also getting excited for my September Ultra Race of Champions- latest entrants include Jason Bryant, Duncan Callahan, and Michael Wardian! 

PM- World record, baby!!!  The Greenville track club is trying to set the official Guinness World Record for 5k x 100 relay world record, meaning 100 people each run a 5k on the track, relay style, 12.5 laps per runner (yes, we have to carry a baton for all 1250 laps).  WR right now is 30:56:49, and we were trying to go sub-30 hrs.  Started at 8 am, I was supposed to run at 9:52 pm as runner 49.  Arrived an hour early to find they were already 33 min behind predicted time of 29:10.  My position was sandwiched between some of my lunch run buddies, which was nice.  Temps were a bit warm (77 deg) and a bit humid- warm enought that I only wore my green shorts, no shirt.  

I warmed up and felt ready for my leg.  I wanted to break my (admittedly slow versus my marathon) 5k PR of 16:35, which would be a stretch for running entirely by myself in humid weather.  Goal was 16:29, with all lap times of 77-79 sec.  Actual splits were 77, 81, 76, 79 (5:14 first mile), 78, 78, 79, 78 (10:30 2 mile), 80, 80, 79, 79 (15:49 3 mile), and a 200m sprint of 35.  Final time was 16:24.  Ongoing relay time here.  There were only 2 runners faster than me in the first 50.

I was very happy- setting an 11 second PR while running completely by myself!  Marci and the girls had a lot of fun cheering me every lap and trying to run beside me on the infield, and it was great to wave to them.  There were a ton of volunteers cheering and a DJ playing 3 songs I had chosen.  Runner 50 finished with us on pace for 30 hrs 4 min.  A fun time at a unique event.  Hopefully the 3 am runners stay strong and we set the WR.  Either way, I have a new 5k PR.  Next goal is the set a 100 mile PR in 2 weeks (wonder how many people set a 5k PR and a 100 mile PR in 15 days...).

UPDATE: They finished the relay in 30 hrs, 1 min, 14.01 seconds.  Beat the world record by 55 min, 32 seconds. 

XT Wings Miles: 7.50Tangent 3 Miles: 6.50
Weight: 0.00
Comments
From Burt on Sun, May 22, 2011 at 02:01:44 from 72.223.90.79

That sounds pretty cool. Great job on the PR!

From jtshad on Sun, May 22, 2011 at 08:14:48 from 69.20.183.178

Congrats on getting a new PR. Sounds like you had fun!

From Rob Murphy on Sun, May 22, 2011 at 08:15:05 from 12.198.106.131

That's great Jon.

You know, your blog posts recently have got me thinking. A few years ago when I moved from Greenville to Utah, it was a real shot in the arm for my running.Now I see how well you're doing in Greenville and I'm thinking that sometimes change might be good no matter what it is.

From Faceless Ghost on Sun, May 22, 2011 at 13:29:49 from 98.202.112.51

That's cool. It may be pathetic to you, but I still haven't broken 17, so your PR sounds pretty fast to me.

Will you update when you know if the club got the record?

From Paul on Sun, May 22, 2011 at 15:54:02 from 24.10.141.104

Congrats on the WR. Never thought I'd write that for anyone...

And congrats on the PR. That's pretty cool to get a 5K PR at age 32 or whatever you are. You rangey beast.

From Cody on Sun, May 22, 2011 at 16:31:07 from 174.52.244.185

Super cool! The WR is yours! And a few of your closest friends...

From Dave S on Sun, May 22, 2011 at 17:09:00 from 4.253.100.227

Great job! That sounds like a fun thing to be a part of. Awesome that you could contribute in such a big way with a PR.

From Adam RW on Sun, May 22, 2011 at 21:48:08 from 24.10.132.131

Spectacular! Congrats on the PR and doing it as part of something that will be in the record books for awhile. How long ago was the old record set? Do they have a list of all 100 5K times? How did you fit in that mix?

From Jon on Sun, May 22, 2011 at 22:03:40 from 98.71.134.29

Adam- the old record was set in March, so not long ago. I ended up being the 7th fastest person.

From Adam RW on Sun, May 22, 2011 at 23:49:58 from 24.10.132.131

Well I hope this one stands a bit longer (or that I get to join you on the next attempt...).

From Superfly on Mon, May 23, 2011 at 18:08:07 from 74.211.21.81

Wow. I'm even more cool just because I know you. Good job on a great PR in the 5k.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

PM- 6 easy after work in 90 deg heat, though only a bit humid.  Didn't feel too bad, actually- I think I've acclimated quite a bit, plus I've never been a big sweater. 45 min.

NB 760 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.004.000.000.000.0022.00

AM- With only 11 days till my 100, I'm in full taper mode.  Yet I somehow ran over 3 hrs and 22 miles today.  Huh.  Did a baby workout with Dan this morning on the GE track.  70 deg at 5:45 am- yup, summer is here.  2 warmup, increasing tempo for 4 miles (start 6:25, finish 5:53 mile), then 3 cooldown.  9 miles, 1:04.

PM- Paris Mtn with Barry.  93 deg when we started.  Yup, summer is here.  Heat actually didn't feel too bad till the last 30 min, when we were both dragging.  And I had 4 stops for some reason.  13 miles on the mountain in 1:57:30 with 1600 ft climbing.  Always fun to run on the trails.  And my tiredness at the end was nothing some 5 Guys burgers and fries couldn't fix.  Really enjoyed the ride home- windows down (no a/c in the car), 88 deg, singing to some music, munching on fries, just cruising along.  Nice evening.

No more runs of >1 hr until OD 100. 

And admit it- all you folks in Utah with your 75 degrees temps are jealous of this...

 

Fuel XC Miles: 13.00Float Miles: 9.00
Weight: 0.00
Comments
From Scott Wesemann on Wed, May 25, 2011 at 12:28:24 from 66.239.250.209

Our temps in Utah have actually been great for running, but with all of the rain there is still so much mud on the trails which is a pain.

Good luck with your taper.

From Jason McK on Wed, May 25, 2011 at 15:00:50 from 63.255.173.99

Yeah - 'this is the place' for nice temps (and mud and snow).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

AM- 4 ez.

NB 769 3 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

AM- 7 with Jason on the GE track.  Worked a half day today, then spent the afternoon in a very, very enjoyable team building activity- paintball.  Tons of fun, and all of us have got the bruises to prove it.  

NB 760 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Lunch- 7 on the GE track with some of the guys.

Float Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Spent a bit too much time on Kevin Sayer's site today.  The best is the ultrarunner jokes- I can relate to far too many of them. http://www.ultrunr.com/youknow.html

PM- easy 4 in the heat of the day. 

Pace 2 Miles: 4.00
Weight: 0.00
Comments
From Rob Murphy on Sat, May 28, 2011 at 09:37:29 from 24.10.248.6

Good luck this coming weekend Jon.

Do you have a hard time focusing on anything else in the week prior to a 100 miler?

From Jon on Sat, May 28, 2011 at 12:22:55 from 98.71.134.29

Thanks. And I plead the fifth.

From Predog on Sat, May 28, 2011 at 17:29:32 from 24.10.142.244

Good luck Jon!

From Steve Piccolo on Fri, Jun 03, 2011 at 00:47:38 from 174.23.122.45

I must have been dropped on my head. :) Funny list!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

PM- ran in the 92 deg heat of the day.  And wore a black t-shirt.  With a black long sleeve shirt on top.  Why?  To get me ready to run OD 100 this weekend...  Like Neal Gorman notes, it's gonna be a hot one.  Easy 6, felt good.  Still a bit sluggish, as expected.

On an unrelated note, runworks.com calculator puts my 16:24 5k from a few weeks ago as a 15:55 in cooler temps.  Huh.  I've never imagined running a sub-16.  Maybe I'll have to give it a go sometime. 

Pace 2 Miles: 6.00
Weight: 0.00
Comments
From Adam RW on Tue, May 31, 2011 at 09:54:55 from 155.101.152.123

That would be a really nice goal indeed! I hope you and your family had a great weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.501.000.000.000.005.50

Lunch- 5.5 with 1 faster in the 90 deg heat.  The normal high for my race location this weekend (Woodstock, VA) is 81 deg.  The East Coast has record highs this week, though, with predicted temp in the mid-90's now.  I guess I'm as well acclimated as anyone.  And I've been driving around with my heat on recently (I think my car was 120 deg coming home today).  

NB 760 Miles: 5.50
Weight: 0.00
Comments
From JG on Wed, Jun 01, 2011 at 13:10:06 from 74.176.220.126

Ok, driving around in this weather with the heat on & running in the heat of the day with a long sleeve, double layer black shirt ... maybe you better visit a shrink when you get back from your race! J/K Have an awesome race this weekend, I am sure you will do great! I am running Downhill @ Dawn half marathon in NC, but fortunately with the 6 am start, I will be done by 7:30 ... hopefully! Enjoy the VA mtns ... hope you finish shortly after 7:30 too! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.001.503.50

Lunch- easy 3.5 mile day

Float Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Lunch- 3 with strides.  Leave tomorrow for Woodstock, VA.  Barry is coming along to be my solo crew and pacer.  Next entry will be my race report from the Old Dominion 100.

Float Miles: 3.00
Weight: 0.00
Comments
From jun on Fri, Jun 03, 2011 at 14:36:42 from 66.239.250.209

Good luck man. Enjoy the heat.

From Scott Wesemann on Fri, Jun 03, 2011 at 16:36:26 from 66.239.250.209

Good luck with your race.

From Predog on Sat, Jun 04, 2011 at 17:09:06 from 24.10.142.244

Good luck! Looking forward to reading all about how you pwned the competition. heh heh heh

From Aaron Kennard on Sat, Jun 04, 2011 at 19:49:25 from 98.245.117.176

Good luck out there right now! I hope you're checking your emails on your phone as you're running for some extra motivation.

From Rob Murphy on Sat, Jun 04, 2011 at 20:17:40 from 24.10.248.6

Can't wait to read the report. Best of luck...

From Jon on Sun, Jun 05, 2011 at 07:22:10 from 204.111.72.67

Thanks, guys. Although my cell phone screen is broken, Aaron, so I can't read any texts.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.500.000.000.000.001.50

Drove 7 hrs to Woodstock, VA with Barry, went to pre-race briefing, talked to some people, then ran 1.5 easy.

Pace 3 Miles: 1.50
Weight: 0.00
Race: Old Dominion 100 (DNF) (75 Miles) 13:15:00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
75.500.000.000.000.0075.50

"I went to the well, and the well was dry." 

-Scott Jurek, after 2009 Western States 100 DNF at mile 48

 

Old Dominion 100 report: DNF at mile 75, 13:15

UPDATE:  Full race report has been posted. 

I'll do a full write up on my blogger later, but I'll just put an update here for anyone wondering my result.  Short version is I generally felt good through mile 57, running exactly on my 17:10 schedule and in 4th place, then crashed hard.  A planned 80 min section took 110 min.  Nothing wrong like blisters, puking, hydration, blown quads, etc.  Just felt no energy, tapped dry.  Limped into mile 65 aid station where Barry covered me in ice for 20 min to get me moving again.  Had about 30 min of rebirth, then crashed again even harder.  Reached mile 75 over 80 min behind schedule and fading, somehow still around 6-8th place.  After an hour of sitting, I stopped my watch and pulled out of the race.

Like I often say, "Go big or go home."  I had tried to go big and just didn't have it today.  I probably could have walked though the final 25 in 7-8 hrs or so, giving me a 20+ hr finish, but that didn't really interest me.  I had shown up to compete all or nothing.  But my body was tapped dry, so I DNF'ed.  Barry went and had a blast running Sherman's gap without me, and I got a ride to our car at mile 86 where I spent several hours talking to crews and runners (and generally feeling pretty good).  

I'm sure some people will question not continuing, especially since a top 10, sub-24 hr finish was still likely.  But I weighed what I wanted, and acted accordingly.  I was there to compete, not to finish.  Unlike past ultras where I had multiple projected finish times prepared for my crew, this year I prepared only one, and went all in.  I missed, and bailed.  Cody and Paul, you'll understand what I mean when I say there was no "Oh Crap Slow" goal today...

A few stats: 50 miles in 7:53, 56 miles in 8:49 (9:26 avg).  Next 18.6 miles in 4:25 (14:17 avg pace).  Finished with 75 miles and 8300 gain/8600 loss in 13:15.

Big congrats to Neal Gorman, with a 16:16 win, and podium finishers Karsten Brown and Eric Grossman. 

XT Wings 2 Miles: 19.00Fuel XC 3 Miles: 56.50
Weight: 0.00
Comments
From Rob Murphy on Sun, Jun 05, 2011 at 08:35:42 from 24.10.248.6

Usually when I comment on a race I get it because I've been there myself but with a 100 miler I'm clueles

You're a smart guy and I'm sure you'll figure it out.Hang in there.

From jun on Sun, Jun 05, 2011 at 10:29:30 from 97.126.239.12

Show of a true competitor. I can respect it, for sure. Good effort. Conditions were ruthless and you still made it that far.

From jtshad on Sun, Jun 05, 2011 at 13:46:14 from 69.20.183.178

Sorry about the DNF and the issues you experienced. You know your condition better than anyone and race for your own edification so don't worry about what anyone else might say.

From Cody on Sun, Jun 05, 2011 at 14:57:21 from 174.52.244.185

Oh crap is right. Tough decision but in the heat of the moment (and probably afterward too) it's an easy call. There is always another one!

From Paul on Sun, Jun 05, 2011 at 16:11:48 from 24.10.141.104

I'm not questioning why you didn't continue, I'm questioning why you even started! Just kidding. But seriously, there are other races in the future, plus you have a family, a job, etc, no sense in putting yourself into the hospital. I think that just going 75 miles is pretty amazing. Shake it off, figure out if you can learn anything, and then leave it behind and don't dwell on it. You'll do great in other races.

From James on Sun, Jun 05, 2011 at 16:37:42 from 174.23.137.54

You are crazy! I second Paul in the why start!:) I think you made a good choice. There are a lot of races ahead, or should be you are not that old.

From Dale on Sun, Jun 05, 2011 at 16:54:55 from 69.10.215.11

The fact that you were at mile 57 in under 10 hours in a 100 mile race is pretty impressive in itself. I'm sure the heat didn't do you any favors. I'll be interested in the full report to see if you have an idea of what might've gone wrong. Behind on nutrition, perhaps? In any event, way to go for it, no regrets.

From Kelli on Sun, Jun 05, 2011 at 22:40:39 from 71.219.96.115

I agree with what you said and did---smart guy! Rest up, you have earned it! You have a few more this year to look forward to!

From Predog on Mon, Jun 06, 2011 at 00:08:19 from 24.10.142.244

Man, that's a real bummer. I don't know for sure, but I'd be willing to put a lot of money down that the heat was a big factor. Being from Hurricane, I can tell you that the heat will turn an otherwise great run into a death march in a hurry. Well I'm sure there are many great races in your future, so nothing really to worry about. PS, I'm having "trail running with Jon and Cody" withdrawals. Thought you should know.

From Steam8 on Mon, Jun 06, 2011 at 00:17:45 from 166.70.55.77

75 in 13:15 is amazing. What a run! Great work!

From David Nelson on Mon, Jun 06, 2011 at 01:26:21 from 24.17.105.229

Ah, that September race is the one to gun for anyway. Looking forward to the full report.

From Bret on Mon, Jun 06, 2011 at 10:06:29 from 64.128.133.66

Good decision - good effort, no need to second guess it; you are a smart and experienced ultra runner and you knew what you wanted and knew what was best.

From Holt on Mon, Jun 06, 2011 at 15:45:06 from 97.126.202.52

Too bad about the final result for you Jon. I know that you had really pushed yourself for a great result here, but it is good to see that you can keep your head straight during the battle and through the disappointment. You will continue to do awesome and will keep conquering like always!

From Superfly on Mon, Jun 20, 2011 at 18:31:30 from 74.211.21.81

Ugh! Sounds like Chinese torture Jon. Sorry the race went south. I feel that quot by Jurek more times than not. Actually going to the well and finding it wet is like 1-10 times. But when you do find "it" on race day then I guess that's why we keep coming back. Good job man- I know this is late but your DNF at mile 75 is still 35 miles longer than any distance I've ever ran.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No running at all this week.  Just recover from my race.  Marci and I are taking a trip to NYC (sans children, except Jr in her belly) from Wed-Sun, and I promised her I wouldn't even bring clothes to work out.  Should be a nice vacation.

Weight: 0.00
Comments
From Cody on Tue, Jun 07, 2011 at 10:29:13 from 67.137.240.195

congrats on the Jr!

From Predog on Tue, Jun 07, 2011 at 20:16:34 from 24.10.142.244

Congratulations Jon! Also, you could probably put that on that "you know you're an ultrarunner" list when you have to promise your wife you won't even bring workout clothes on a vacation just days after running a 100.

From Jon on Tue, Jun 07, 2011 at 21:05:05 from 74.177.77.120

That's a good one, Joe. Or how about "you know you're an ultrarunner when you try to plan giving birth around your racing schedule..."

From Nic on Thu, Jun 09, 2011 at 15:26:45 from 72.235.188.82

My wife doesn't like when I run on vacation also. So it doesn't look good for the Steeplechase this weekend. I am on the wait list but I had a outpatient surgery done yesterday that I have been waiting to get done and I'm not supposed to run for a while although I think I would be fine.

From jtshad on Mon, Jun 13, 2011 at 10:57:31 from 204.134.132.225

Congrats on the news about a new addition to the family!

From Predog on Tue, Jun 14, 2011 at 20:58:33 from 24.10.142.244

On an unrelated note, Jon, congratulations: Greenville SC has the lowest gas prices of any metro area in the country today. Enjoy.

From Jon on Tue, Jun 14, 2011 at 21:48:56 from 98.71.135.247

Well, that's good news, at least.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.004.0010.00

Lunch- first day back running.  Had a great 5 day trip in NYC with Marci- lots of fun.  The Broadway show Wicked was the best.

Caught a bit of the sniffles and am warn down.  Still did easy 6 miles, plus some cross training afterwards.  Might do a race report soon. 

Pace 3 Miles: 6.00
Weight: 0.00
Comments
From JG on Thu, Jun 16, 2011 at 13:36:10 from 98.66.189.76

Glad you had a great time in NYC! I sent you a PM with a training question, if you can let me know your thoughts when you get a chance. Thanks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.003.0010.00

Lunch- My race recovery, combined with a ton of walking in NYC and not much sleep, have left me with a nasty cold.  I feel good in the mornings and during my runs, but tired all afternoon/evening.  7 miles running today, with 3 miles xt after.  Hopefully I start feeling better again- I'm anxious to ramp up my mileage and really get training for UROC.

NB 760 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.002.5010.00

Lunch- 7.5 with Aaron and Todd, then some xt.  Starting to feel better- I may actually do a decent long run tomorrow...

Pace 3 Miles: 7.50
Weight: 0.00
Comments
From James on Sat, Jun 18, 2011 at 15:37:47 from 97.117.81.216

How come you unfriended me on Facebook? Punk!

From Jon on Sat, Jun 18, 2011 at 17:54:01 from 98.84.72.101

Dude, I think I un-friended you several years ago. Don't take it personal. A) I unfriend people all the time- I literally have unfriended cousins, friends, etc. B) I only get on facebook ~4x/year. Unless I talk to someone regularly, I unfriend them.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.500.000.000.000.0018.50

AM- 8.5.  Back on the horse, lots of mileage and doubles.

Lunch- 10 more with the guys.  Well, 7 with the guys, then 3 lonely miles.  94 deg and humid- the wonderful summers in SC.   

Float Miles: 8.50NB 760 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.503.500.000.000.0022.00

AM- 8.5 ez.

Lunch- no run.  Instead participated in obstacle course.  Our coed team set the fastest time overall!  (I heard a later male team beat us by 2 sec)  Won $25 gas cards.  1 mile.

PM- Barry hurt his back, so I was all alone at Paris Mtn.  First time there in a month, I think.  Very hot and humid- mid 90's.  I did a bit of a workout, running 1.18 miles hard up the Kanuga hill (600 ft climb, 140 drop = 460 net uphill) in 11:17, then semi-hard down in 9:00, then again hard up in 10:59.  Very tired and thirsty after the workout, and I still have 4 miles to go.  Finished with 12.5 miles in 1:54 with 2300 ft climb.  Hot, tired, and happy.

 Watched some thunderstorms on the drive home.  Greenville and the South have awesome storms- at least 3 per week that are as bad as any I have ever seen in Denver.  Grabbed dinner at Wendy's and had to wait 8 min- that was annoying.  And since when does a meal cost $8+ at Wendy's???  I've got a few words for Bernanke and his "low inflation", except this is a family friendly website... 

Fuel XC Miles: 12.50Pace 3 Miles: 8.50
Weight: 0.00
Comments
From Predog on Wed, Jun 22, 2011 at 01:22:10 from 24.10.142.244

I've come to the conclusion that it's just about as cheap to go to an inexpensive sit-down restaurant like Firehouse or something as it is to get fast food these days. This is especially true if you're talking about two or more people.

From Jon on Wed, Jun 22, 2011 at 07:02:32 from 98.71.183.63

I think our only hope is Little Ceasars. Unless their $5 pizza is now $9. Or the size of a dinner roll.

From crockett on Wed, Jun 22, 2011 at 21:33:43 from 70.56.102.202

finally read about your od100. sorry to hear that. something went bonkers. did you figure out what it was?

From Jon on Wed, Jun 22, 2011 at 22:45:47 from 98.71.183.63

Not sure, Davy. Really second guessing myself. I'll put up a post soon on my blogspot. Hope your hand is ok.

From crockett on Wed, Jun 22, 2011 at 22:58:12 from 70.56.102.202

Could have been same thing that hit me at mile 52. Not even eating gels like candy and S-caps could get the energy up and stomache feeling nice. Could have been heat related for you.

Hand fine so far. 6 hours from carving it up. no meds, no pain. We will see tonight.

From crockett on Wed, Jun 22, 2011 at 23:03:14 from 70.56.102.202

I almost cashed my race in at mile 60. But didn't want to wait for hours for a ride. Bacon 10 miles later pulled me out of it and then I treated it like a fun run.

From Jon on Wed, Jun 22, 2011 at 23:28:32 from 98.71.183.63

Yeah, maybe heat. Calories and stomach were fine. Just not my day. Oh well- live and learn. This just rekindled my fire to do better. I was too focused on winning, not finishing.

From crockett on Wed, Jun 22, 2011 at 23:36:34 from 70.56.102.202

I think that focus is fine and don't think you wimped out. To win takes a different approach and the risks are greater.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.002.0016.00

AM- 6 ez run by myself, then 2 xt.  Felt predictably sore and exhausted.

Lunch- 8 even with the guys.  Still tired, but a bit better.  It's been 6 weeks of med-low mileage (other than the race), so my body is complaining about the mileage jump.  I'll get used to it.  

Going to see a podiatrist tomorrow about one of my big toes.  Want to get the toenail fixed, but hopefully nothing that requires no running. 

Float Miles: 8.00NB 760 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

AM- 7.5 easy.

No surgery today.  But I scheduled to have my big toenail removed July 18.  Doc said he recommends no running for 2 days after, then as limited by pain after that.

Insert joke here: You know you're an ultra runner when you choose to have your big toenail removed.  Voluntarily.

Pace 3 Miles: 7.50
Weight: 0.00
Comments
From Fritz on Thu, Jun 23, 2011 at 22:46:02 from 67.182.226.25

permanently? That's a great idea.

From Jon on Thu, Jun 23, 2011 at 22:58:32 from 98.71.183.63

Yup. Sayonara, baby. Gone forever. No more issues.

From Paul on Fri, Jun 24, 2011 at 11:06:27 from 24.10.141.104

I've seriously considered it, for my first two toes on each foot.

That's said, I don't understand why some people feel compelled to post EVERY photo of their life on the internet. Sheesh.

From Predog on Fri, Jun 24, 2011 at 11:53:22 from 24.10.142.244

You have arrived!

From Scott Wesemann on Fri, Jun 24, 2011 at 14:22:33 from 66.239.250.209

Wow! Good luck.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.003.500.000.008.00

Lunch- ran to the lake, then we did 4 tempo laps (.85 miles each).  I ran with Jim the whole time, averaging about 4:50 laps (~5:40 pace).  90 deg and humid, but didn't feel as hot as Monday.  8 miles total in 58 min.

NB 760 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.000.000.000.000.0022.00

AM- Adventure run today- 90 min drive to run the most remote section of Foothills Trail, the last portion of Laurel Valley.  Generally enjoyed myself.  Felt good considering the mileage on my legs this week.  The run didn't seem extremely hilly, but Garmin Connect put the total at 6000 ft climbing even (Sportracks said 8000, Training Center said 14000).  But the overall altitude was only 1100 to 2200, so no huge climbs.  Just steep stairs, on and on- it adds up.  Started at Bad Creek, ran .63 miles to FHT, then ran backwards all the way to Bear Gap (10.75 miles on watch, 10.1 on FHT).  Only saw 2 groups of people the whole time, one of which lent me a filter to get more water- I ran out due to very high humidity/heat.  22 miles in 4:17- rather slow.  But very technical in spots and hilly.

I'll throw up a few pictures after 2 notes to remember.  First, there are some huge spiders that make nasty, nasty, super sticky and thick webs.  Ugh.  After running face-first into my third, I started carrying a stick in front of me.  Second, I had some kind of red, biting bug swarm follow me.  I can only describe them as some kind of Spawn of Satan- they are terrible.  But they forced me to go faster, no matter how tired I was or how steep the trail- every time I slowed to a walk, they swarmed all over my face, biting me.  Beyond annoying.  Finished by meeting the family at a local farm to pick blueberries and blackberries for 2 hours.  Now watching Western States online.

 

Humid day when you can't see the trees on the drive there...

 

Yes, it is worth 90 min drive to run on this glory

You try running up these while being accosted by Spawn of Satan insects!!!  

 

Spider webs weren't quite this bad, but close...

 

Saw beautiful Hilliard Falls

 

Somebody hauled these stairs into the middle of nowhere.  Steep and long.

 

Fuel XC 3 Miles: 22.00
Weight: 0.00
Comments
From Holt on Sun, Jun 26, 2011 at 10:52:06 from 97.126.207.204

Cool stuff.

From Twinkies on Sun, Jun 26, 2011 at 17:22:25 from 67.164.194.215

Sweet looking trail.

From Bryce on Mon, Jun 27, 2011 at 00:49:31 from 76.27.58.194

Everytime I see pics of your trails out there I get a little envious, gorgeous! By the way I worked Dry Canyon aid at LP yesterday, bummer about the snow course, 11 mile out n back, good fun anyway, but no Cody no Jon, just not the same!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

My Old Dominion 100 race report is finally posted.

Lunch- 12 with the guys on a very hot, humid day.  Some of the guys were even veering back and forth across the road just to find some shade.  Jim ran the last 30 min with me- it was nice to have company. 

NB 760 Miles: 12.00
Weight: 0.00
Comments
From crockett on Thu, Jun 30, 2011 at 21:45:41 from 70.56.102.202

Read your report. Have you ruled out water retention? Did you dump a lot of fluid for the couple days after the race?

From Jon on Thu, Jun 30, 2011 at 22:11:07 from 74.177.99.194

I don't think it was that, Davy. I was still within 1 lb when I dropped (it was Med check 2 at mile 75), and I only stopped once to pee on the 7 hr drive home the next day. I'm thinking it was just a very bad low point, combined with heat. Not sure, though.

From Cody on Thu, Jun 30, 2011 at 22:12:51 from 67.177.0.196

Probably just a bad day, is my assessment. Actually, its probably just cause you ran all day long. That will do it.

From crockett on Thu, Jun 30, 2011 at 22:53:36 from 70.56.102.202

Seems like there was an imbalance of some sort or illness. Otherwise should have bounced back after a rest. Heat kills me but it usually throws me into dehydration or fluid retention both easy to detect.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

AM- 7

Lunch- 10 with the guys under a hot, humid blanket.  At least that is how it felt. 

Pace 3 Miles: 7.00Float Miles: 10.00
Weight: 0.00
Comments
From Rob Murphy on Tue, Jun 28, 2011 at 20:27:59 from 98.202.141.17

I like that description.Being in Minnesota the last couple weeks, I've gotten reacquainted with humidity.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.508.000.000.004.0026.50

AM- BW.  Wanted 8-10 tempo.  Felt like crap during my 4 mile warmup (body is very tired and not sleeping enough), but the workout actually felt decent for a while.  By mile 5, though, I knew I would struggle to finish.  Took a break at 6.5 to get a drink since I seemed to be overexerting myself, but still finished ok.  Most I have ever sweat during a morning run- just dripping the whole time (that's what 90% humidity will do).  Finished with 14.5 miles in 1:40:34 including 8 tempo miles in 48:30 (all between 6:01-6:05).

Lunch- another warm, humid day.  And was reminded that 3 hrs is not long enough to recover from a BW.  Sluggish and tired the first 2-3 miles, then felt better.  Ran 8, then xt 4.  12 total.

I don't often do 26.5 miles in training.  Today reminded me why- cause it's dang tiring! 

Pace 2 Miles: 8.00NB 760 Miles: 14.50
Weight: 0.00
Comments
From jtshad on Thu, Jun 30, 2011 at 15:24:33 from 204.134.132.225

Wow, what a workout day! Great job, especially in the heat and humdity!

From Rob Murphy on Thu, Jun 30, 2011 at 16:03:06 from 98.202.141.17

Pretty impressive.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.004.0020.00

AM- 7.  Legs are sore from mileage.

Lunch- 9 running on the trails behind GE, then 4 xt.  Leaving for a week in Missouri tomorrow at Marci's aunts/uncles, and just found out they don't even have internet.  I'm hoping they have electricity, but not sure... 

I think this is my highest ever Mon-Thur training mileage.  Not bad.  Shorter the rest of the week.  Next week will be a challenge to get in my mileage due to the busy vacation.  We'll find a way. 

Pace 2 Miles: 7.00Float Miles: 9.00
Weight: 0.00
Comments
From Cody on Thu, Jun 30, 2011 at 22:11:38 from 67.177.0.196

You are an animal!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Lunch- 7 easy with Jim.  Not quite as hot or humid today.  Now off to Missouri.

Pace 2 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

AM- 8.5 on the trails of Cumberland Mtn State Park in Crossville, TN.  Generally nice, although 3 or so miles were way too overgrown and thorny.  If I don't get poison ivy, it is only because I am among the 20% of people who aren't allergic, because I ran through literally miles of the stuff.  Saw 1 deer, 0 people.  Nice way to start the day- now 8 hrs driving.  1:17, 8.5 miles.

NB 760 Miles: 8.50
Weight: 0.00
Comments
From Rob Murphy on Sat, Jul 02, 2011 at 20:20:03 from 98.202.141.17

I am one of those 20%. I can wallow in the stuff for hours without a problem.

Maybe it's my destiny to be a trail runner?

From Jon on Sun, Jul 03, 2011 at 23:21:21 from 67.142.174.23

It's a sign, Rob. Quit resisting the inevitable. It's your destiny. Heck, your first ever ultra run was the R2R2R!!! Most trail runners dream of that for years, and you just banged it out as a newbie!

From Rob Murphy on Mon, Jul 04, 2011 at 00:25:14 from 98.202.141.17

Thanks for the self esteem boost!

We are getting pretty fired up about it again this year. Things are even looking up for Cody.Don't you think?

You know, we all approach this sport from different angles.But I think if we're honest, those of us who take competition seriously are trying to prove something to ourselves and I feel like I still have a few things to prove on the roads.I'll be 50 in three years and I honestly believe that I can be one of the best in the 50-54 age group. It's a goal I set for myself a couple years ago and I want to stick to it.

Happy 4th to you and your family.

From Jon on Mon, Jul 04, 2011 at 12:22:34 from 67.142.174.26

They don't have to be mutually exclusive. Doing some trail races or ultras doesn't mean you can't do road races. Heck, I just set my road 5k PR while training exclusively for a 100!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
25.000.000.000.000.0025.00

AM- 17 miles in 2:05:50 on a very rainy day on the dirt farm roads around Curryville, MO.  Rain feels nice when it's 70 degrees and you aren't wearing a shirt (except I wasn't wearing good socks for the rain, so it was over-squishy).  There is a very large Amish population around here, so I saw as many horse and buggies as cars.  Felt good- nice start to the week.

PM- 8 very easy in ~68 min.  Saw tons of Amish, and one young man even challenged me to a race (I told him he would win, on account that he was in a small buggy pulled by a fine looking horse).  The Amish sure have a lot of beautiful horses, some long-legged for buggies, some big chested for working.  The last half of the run was magical- running at dusk in a cloudless sky towards the dying light, with the last vestiges of orange and red fading into blue, purple, and black with just a sliver of moon overhead.  My gravel route was lit by the thousands of fireflies twinkling alongside, edging the woods and fields as the bats fluttered overhead and the distant coyotes sounded.  

 Happy 4th, everyone. 

Float Miles: 8.00NB 760 Miles: 17.00
Weight: 0.00
Comments
From Predog on Wed, Jul 06, 2011 at 14:04:20 from 24.10.142.244

Wow, that sounds like a very enjoyable run. If you get a chance, stop and eat at an Amish restaurant. Those people can COOK!

From Aaron Kennard on Wed, Jul 06, 2011 at 17:11:05 from 98.245.117.176

sounds dreamy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

AM- 11 easy on the farm roads in Missouri again.  My shin started hurting late yesterday, and actually caused me to cut my run a mile short today.  Will monitor and adjust accordingly- don't want any serious injuries, and the past 2 weeks have been pretty high mileage.

Float Miles: 11.00
Weight: 0.00
Comments
From Rob Murphy on Sun, Jul 10, 2011 at 18:41:26 from 98.202.141.17

Appreciated your comments on the obesity rate in the discussion forum especially as it related to living in The South.

Speaking of that, have you had lunch at Tommy's Ham House on Rutherford Road?

From Jon on Sun, Jul 10, 2011 at 18:51:52 from 98.71.175.163

No. Should I?

From Rob Murphy on Mon, Jul 11, 2011 at 08:44:38 from 98.202.141.17

It's jusy a cultural experience that you don't want to miss.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Well, I'm back.  Took the rest of the week off to rest my strange calf/shin issue, which I think was caused by 1000 miles of driving (aka pushing the gas pedal) combined with a hard day running.  We'll find out if it's better.

In the meantime, back to the wonderful SC weather.  It is 76 deg with 94% humidity at 7 am this morning, with a predicted high of a humid 95 today.  And it appears tomorrow will be my first ever 100 deg day here- should be wonderful.  At least I can run in the cool, 78 deg weather tomorrow morning...  Eat your heart out, Logan.

Lunch- 10 with the guys on one of the hotter, more humid runs of my life.  Hot.  Leg felt pretty good- as good as I hoped.

Float Miles: 10.00
Weight: 0.00
Comments
From Steve Piccolo on Mon, Jul 11, 2011 at 14:17:05 from 67.2.46.110

No cruise control?

It's actually been quite humid here (Lehi) and in the upper 80's. Not sure about Logan though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

 Yeehaw.  I'm not sure which I enjoyed more- the 101 high, the 77 low, the Feels Like of 110, or the humidity.  We'll call it a tie. 

AM- 10 with Jim, Jason, and Dan.  All I can say is shoes should not be squishy wet from sweat during 6 am runs.

Lunch- 6 with Aaron.  Hot- see below.  Then 4 on the treadmill.  Didn't want to run by myself in this weather. 

Pace 3 Miles: 10.00NB 760 Miles: 10.00
Weight: 0.00
Comments
From LakeAnnDandy on Tue, Jul 12, 2011 at 15:11:35 from 24.107.157.183

Haha! Yeah baby, that's the stuff I deal with from mid June to Labor Day! Welcome to the club baby!

From Aaron Kennard on Wed, Jul 13, 2011 at 01:02:13 from 208.54.38.210

Nice running with you at lunch!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.005.0020.00

AM- 5 run with Jim, 5 xt.

PM- Paris Mountain with Barry in the heat, heat, heat.  I carried 2 bottles for our 90 min run.  Lots of good talking- fun to run with him.  He's heading to Alaska for a while next month- sounds awesome.  Finished with 10 miles and 1300 ft climb in 92 min.  Shin is fine, but Achilles on other foot has sore spot.  Hmm.  Definitely finally retiring my Pace 2 shoes- at 565 miles, my highest mileage pair ever.  By about 40 miles.

Crossmax Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Long day at work, no run.  Which I wasn't planning to do anyways, since my Achilles really hurts.  My Achilles pain last year was general tightness- this time it is very localized pain on the tendon, indicating the start of tendinitis (possibly).  Head it off at the pass.

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

Lunch- a bunch of crosstraining.  A stormy, cold front moved in, with a low today of mid-60's and a high of 68 with rain off and on all day.  The high today is lower than any of the previous lows the past 9 days, and is 10 degrees colder than the low on Wed (79 deg).  It figures I'm stuck inside just as it finally gets bearable to run outside!

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

I skipped Sat run to rest my sore Achilles.  And this morning I had my right big toenail removed and permanently killed, so I'm home resting my throbbing toe.  I'll start running again as soon as the pain is bearable.  Anyone want to see a before/after photo?

Weight: 0.00
Comments
From jun on Mon, Jul 18, 2011 at 15:41:18 from 205.158.160.209

NO.

How does one go about getting their toenail permanently removed and what does that cost?

From Jon on Mon, Jul 18, 2011 at 16:06:23 from 98.71.131.245

Doc numbs the toe, then basically slips something under that frees it from the skin underneath, and pulls it out in one big chunk. Then he puts some kind of acid all over the base so it won't grow back again. I think the price will be around $400, though I'm not sure.

From Cody on Mon, Jul 18, 2011 at 17:11:16 from 67.137.240.196

YES!

Well, actually I have seen the before plenty so only the after.

From Paul on Tue, Jul 19, 2011 at 16:28:40 from 24.10.141.104

I'd like to do this several of my toenails. Did your insurance cover any of it? (I'm guessing not, since completely elective).

Keep us informed on your recovery. I've had elective surgery after Indianapolis and then again after Boston, so maybe this will be something I can do after Trials.

From Jon on Tue, Jul 19, 2011 at 22:14:19 from 74.177.119.146

Paul- I think insurance covers it, but I'm not sure. I have a high deductible, anyways, so pay all of it.

I don't know if they do this much other than big toenails. I guess they could, but have never heard of it. I'll let you know how it turns out.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.008.0010.00

Lunch- 8 xt, then 2 running.  Didn't feel too bad, considering.  But my toe has got some nice runoff (mixture blood and clear stuff) that is supposed to continue for up to a month.  Might need some new socks.

Pace 3 Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- 10, and boy was it hot and humid.  We ran on some trails for a bit and it was so humid you could taste it- felt like a tropical jungle.  But the worst part is having to put my clothes in the backseat of my car afterwards to dry- when I return to my car to drive home, the stench is so bad it gagged me.  Yummy.

NB 760 Miles: 10.00
Weight: 0.00
Comments
From Rob Murphy on Thu, Jul 21, 2011 at 00:44:03 from 98.202.141.17

I ran through a bunch of snow today up at Alta/Snowbird.

From Jon on Thu, Jul 21, 2011 at 06:45:58 from 74.177.119.146

What is this "snow" thing of which you speak? I think I saw a picture of it once...

From marci on Fri, Jul 22, 2011 at 13:18:02 from 74.177.119.146

Imagine how we feel when you get home from your runs. We also gag.

From Jon on Fri, Jul 22, 2011 at 21:35:58 from 74.177.119.146

Hey now, wait a minute. The only run I come home not showered is Sat morning!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

AM- 7.  Toe doesn't really hurt at all anymore, surprisingly.

Lunch- 11.  Hot and humid.  I feel like a broken record, but it's impossible to run in it and not make note.  Shoes, socks, shirt, and shorts are completely soaked by the end. 

Pace 3 Miles: 11.00Float Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.008.0016.00

AM- 2 run, then 4 xt to rest my Achilles.

Lunch- 6 run, then 4 xt cause it was so hot.  At least it was Fresh Fruit Friday at the gym- lots of blueberries, raspberries, strawberries, grapes, and apples.  

My wife made a blog post of my toe surgery.  Pictures here

Pace 3 Miles: 6.00
Weight: 0.00
Comments
From Adam RW on Sun, Jul 24, 2011 at 10:04:42 from 24.10.132.131

Yummy. Now time for breakfast.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.000.000.000.000.0022.00

AM- Long run.  Left the house at 5:45 am, drove 70 miles to FHT Sloan Bridge.  Ran the trail to WWF and Bad Creek, then turned around and ran past Sloan Bridge to Fish Hatchery and back.  Just under 22 miles in 3:55 with somewhere between 3500-4000 ft climbing.  Finally got home at 1:25 pm- over 7.5 hours.  Gee, I can't understand why long trail runs don't interest Paul!  I finished with 76 miles this week- I'm happy with that, considering my toe surgery plus the fact I only had 20 miles when I woke up Thursday morning.  So 54 miles the last 3 days.

You know it's hot when:

a) It's 75 deg with 95% humidity when you start... before the sun is up

b) You take off your shirt within the first mile

c) You sweat so much that your Nathan Krissy vest actually puddles sweat in the big back pocket such that you have to empty it and wring it out

d) The heat index is triple digits when you finish

e) All of the above

Ok, enough about the heat.  It was quite the delightful run- I was much better prepared than a few weeks ago and had plenty of water (drank ~1 gallon during run, another gallon before and after).  In my 22 miles, I saw one small camp of 4 backpackers, but did not see a single other soul on the trail.  Solitude.  Beauty and solitude in the great outdoors on some wonderful trails.  Except for the wasp/bee/spider that bit me midway through- man, it still stings.  And I bonked my head 4 times on branches- ouch.  No wildlife of note other than a black salamander.  And the spiders- the webs were worse than ever (I might have had a 30 second stretch sometime where I wasn't wiping webs from my face or body, but I can't recall it- also took a web right in my open mouth).  Overall, though, really an enjoyable run- biggest issue is Achilles, which is painful but held up ok.  Toe is fine. 

Recap of the trail to aid me with FHT attempt- Bad Creek to WWF is 3 miles- runnable at first, and the uphill wasn't as bad as remembered though sometimes technical and slow.  WWF to Sloan is 4.5 miles, uphills for a ways but mostly runnable, and the descent is awesome.  Sloan to Fish Hatchery is 3.1 miles- flat, but pretty technical and slow the first 1.5 miles or so, then very nice singletrack with slight uphill grade to the aid.

Fuel XC 3 Miles: 22.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.500.000.000.002.0019.50

AM- 9 easy miles in about 66 min.  Felt real good- too bad I wasn't doing a workout.

Lunch- 8.5 in the heat, then 2 xt for kicks.  Achilles started hurting a bit at the end.  Got stuck at work an extra hour due to a crazy thunderstorm- winds, torrential rain, and lightning everywhere.  Finally ran the 400 yards to my car when it let up a bit, but was still soaked.  Drive home was interesting, too- some water/creeks across the road, up to 1 foot deep.  The thunderstorms here are sure something impressive.

I hit 2000 miles for the year today, my earliest ever (edging out last year on July 30).

Weight: 0.00
Race: GVT All-comers Track Meet (1 Miles) 00:05:10, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.500.000.001.500.0021.00

AM- 10 ez.

Lunch- 6 with Brad and Jim.

PM- Today was a very rare 3-a-day.  I think I've only done this once or twice before.  Greenville Track Club puts on an All-Comers Track meet at Furman, with an emphasis on kid races.  It was the first races ever for my girls, and a lot of fun.  First was the kid 50 yard dash, which I ran with both girls.  Then was the parent-kid relay, 50 yards each (my girls collided during this and both got cuts, but finished).  Then I did the adult mile, placing third in about 5:10 (splits were something like 70, 80, 80, 80).  Given that it was my first mile race in 14 years (college freshman), plus my third run of the day and mid-90's temp with humidity, it was the best I could do.  But my first mile at my last 5k was faster!  Oh well, I just don't know how to run fast enough anymore.  We finished with Kinley running the 200, then me doing a 200 in ~30 sec.  Plus a lot of warmup and cooldown- 5 miles total.

It was a lot of fun to see my girls do some running.  I think they liked the long jump the best, though- jumping into sand can't be beat.  The performance of the day was an 800 meter guy who ran 1:51.  Of course, he is an OTQ, but he looked so smooth and powerful- amazing.  One of the fastest 800's I've ever seen.

Tangent 3 Miles: 5.00Float Miles: 6.00NB 760 Miles: 10.00
Weight: 0.00
Comments
From Rob Murphy on Tue, Jul 26, 2011 at 21:58:56 from 98.202.141.17

Man, now I am really homesick. You have no idea how many of those things I have run. And despite the great running scene here in Utah, I've always been disappointed that we don't have something similar here. Truly great family events.

Of course, your girls will grow up to be Paladins right?

From Rob Murphy on Tue, Jul 26, 2011 at 21:59:32 from 98.202.141.17

Did you think of entering the shot put?

From Fritz on Tue, Jul 26, 2011 at 23:34:24 from 67.182.226.25

Looks like a lot of fun. Did your day include 3 showers? Your water bill could get expensive if you keep this up.

From Jon on Wed, Jul 27, 2011 at 06:27:17 from 98.71.138.170

Rob- no field events other than kid's long jump.

Fritz- well, yes, 3 showers. Have to in 90 deg heat and humidity. But 2 of them are in the gym at my work, from whence most of my runs originate.

From marci on Wed, Jul 27, 2011 at 15:08:35 from 98.71.138.170

not to brag but i totally beat your 200m race when I was in high school. Okay, I am full on bragging!!! I still think I can beat you...

I say we do a 200m race next April. Just you and me!! what do ya say?

From Jon on Wed, Jul 27, 2011 at 22:13:28 from 98.71.138.170

You're on!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.008.0016.50

I passed out today.  Clean out for 30 seconds.  But first things first...

AM- 2.5 run, then my toe hurt so much I had to quit (small shoes, I think, which resulted in very bloody toe), followed by 7 xt.

Lunch- 6 run, 1 xt.  Hot.  Very hot.

After work, I went to give blood so Marci and I could have movie tickets for a date- I'm O neg blood, so they call me all the time asking for donations with bribes of tickets.  I had to first convince the worker that my 90/60 blood pressure and 40 bpm heart rate were normal.  The blood donation went fine, until the end when I started feeling a bit woozy.  Then, just before I finished, all the background noise faded out and I had a nice dream for 30 seconds or so, before even the dream faded to black.  Next thing I know, they are shoving ice all over me and waving smelling salts under my nose trying to wake me up.  Wow, that was quite the experience- never happened before.  They made me sit in their chair thirty minutes, monitoring me and taking bp (80/48 five minutes after I woke up).  Needless to say, I was very late meeting Marci for dinner.  And, they were out of movie tickets so will have to mail some to me.  I still feel a bit groggy and light headed even now.  I think I'll just do some easy xt tomorrow rather than run in the high heat and risk passing out again.  My toe really needs a rest, anyways, since it is all swollen and sore.

Pace 3 Miles: 2.50NB 760 Miles: 6.00
Weight: 0.00
Comments
From Predog on Thu, Jul 28, 2011 at 00:51:58 from 24.10.142.244

That part about convincing the worker that 90/60 and 40 bpm is "normal" made me laugh. You know you run too much when...

From Jon on Thu, Jul 28, 2011 at 07:56:57 from 98.71.138.170

Actually, she said it first, Joe. "Your pulse is 41. Are you a marathon runner?"

From jtshad on Thu, Jul 28, 2011 at 08:39:45 from 69.20.183.178

Take it easy and let yourself get healed up...and wake back up!

From Cody on Thu, Jul 28, 2011 at 10:45:29 from 67.137.240.196

So not worth it! Cool story though.

From allie on Thu, Jul 28, 2011 at 20:26:26 from 161.38.218.168

crazy day. feel better.

From Scott Wesemann on Fri, Jul 29, 2011 at 12:24:52 from 66.239.250.209

Wow! I gave a little blood on Wed too (all over the mountain) :) I don't do well with needles and I have gone down a time or two. Ha! Nice miles!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.008.008.00

Lunch- I kept my promise to the blood center ladies and didn't run.  Wasn't worth the risk of passing out, plus my toe needed a break.  8 on the arc trainer, instead, which is a pretty good workout in and of itself.

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

Lunch- 8 hot miles with Jim and Mike.  The went camping with my boy scouts- didn't see family at all today.

NB 760 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.000.000.000.000.0022.00

Jon- "Barry, this is almost my highest mileage week this year, and I want to make it even harder.  What do you think we can do?"

Barry- "Let's go for a 22 mile run over the most rugged terrain in South Carolina."

Jon- "Sounds good.  And I'm already weak from my toe and from giving blood and fainting a few days ago."

Barry- "Great!  How about we do this run during the hottest Saturday yet in Greenville, with a high of 98 and heat index of 107."

Jon- "Splendid.  And since they suggest limiting outdoor activity between 10 am to 4 pm, how about we purposely wait to start our workout until 10:30 am, then don't finish until just after 4 pm."

Barry- "The only thing that could make it better is if you somehow had a campout with boy scouts last night where it was so hot all night you couldn't sleep much, plus had a dog making noise nearby all night long."

Jon- "Sounds like a good plan, see you Saturday.  Oh, and I thought of one more item- driving 90 min home afterwards in 98 deg temps with no air conditioning would be the final cherry on top!"

Yup, that was my run.  Enjoyable, very hot and long- I think I drank 180 oz water during the run.  22 miles, 4:26, 5300 ft climbing.  Gorges State Park- Auger trail to FHT Bear Gap camp, all along to FHT to Rock Creek, a bit more up the stairs (to where I had done before), then up Cane Brake trail.  There was some steep, steep stuff- on the FHT Cane Brake steps, you climb 330 ft in under .2 mile.  It was so nice to be able to do a long run with Barry again.  We even saw a few people I knew, including Dan Hartley who was crazy enough to attempt the entire 77 mile FHT today.  Final note the self- XT Wings shoes do not hurt my toe at all due to where the bend is.  No shoe pain today at all.

XT Wings 2 Miles: 22.00
Weight: 0.00
Comments
From Rob Murphy on Sat, Jul 30, 2011 at 23:13:30 from 98.202.141.17

Excellent run.

From Burnside on Sun, Jul 31, 2011 at 11:33:31 from 174.252.181.23

Haven't worked this hard in quite some time! Felt good to be on the trail with Jon again planning and setting goals to win. Before I new it 12mi had passed. The last 5mi were really tough, not because of the 18 prior or the 90 degree + temps, not even because of the 1000 Ft climb it was because we smelled so bad!!

From Jon on Sun, Jul 31, 2011 at 11:36:09 from 98.71.138.170

Oh yeah, I forgot to mention our (my) terrible stench. By the way, Barry, my neck and shoulders are sore today, too.

From Burnside on Sun, Jul 31, 2011 at 11:52:25 from 174.252.181.23

O' Yeah my neck and shoulders are the same, actually worse than my legs

From Logan Fielding on Sun, Jul 31, 2011 at 12:11:45 from 74.211.12.125

Long time no talk to. I really enjoyed the 50k in San Francisco. I am looking at doing another 50k this fall and then gear up for either Squaw Peak or a new Zion 50 mile race for next year. I would eventually like to do a 100 mile race but the sound of doing one just frightens me. I hope you and the family are doing well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

AM- 9.  Not much to say.

Lunch- 11- We had a record lunch-run group of 9 people. Hot, of course.  I'm looking forward to when my toe isn't sore, red, swollen and bloody anymore.

Float Miles: 11.00NB 760 Miles: 9.00
Weight: 0.00
Comments
From Rob Murphy on Mon, Aug 01, 2011 at 22:17:37 from 98.202.141.17

I've been following the continuing saga of your toe. Hope it's tolerable soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.006.000.000.000.0022.00

AM- Met Jim and Dan at GE, ran to the lake where we did 7 laps (6 miles) tempo.  First was slow at 6:17, then 5:58, 5:59, 5:51, 5:52, 5:56.  Long cooldown- finished with just under 14 miles total, 1:39:13.  Very nice weather- coolest run in a long time, only mid-70's and moderate humidity.

Lunch- 8 with some of the guys.

PM- Played ultimate frisbee for a while, and got my toe jumped on.  Ouch, that hurt. 

Tangent 3 Miles: 14.00NB 760 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.500.000.000.000.0018.50

I guess my Saturday hot run finished my acclimatization.  I am now fully a Southerner.  How do I know?  I heard on the radio after my evening run that we set a record high of 103 today... and I didn't even think it felt that warm during my runs.

Lunch- 6 with Aaron and Mike.

PM- 12.5 with Barry at Paris Mtn.  Stopped the watch, but it was about 1:55 with 2000 ft climbing.  Always nice to run with Barry in the mountains.  Easy pace with lots of talking.

The gym at my work is having a challenge to "Swim the Nile"- 4130 miles.  Each minute of exercise counts for 10 miles.  It lasts from Aug 1-31.  And... I'm already at 4200 miles, just 3 days in.  Maybe I should try to swim it 10 times.

60+ miles in 3 days.  I think this is my highest Mon-Wed total ever. 

XT Wings 2 Miles: 12.50Float Miles: 6.00
Weight: 0.00
Comments
From Rob Murphy on Wed, Aug 03, 2011 at 22:14:17 from 98.202.141.17

That's pretty funny. Every year at my work they have this contest to to see who can walk/run the most. You actually have to count your steps. The first year I was like two million steps ahead of second place so now they don't let me enter.

From Steve Piccolo on Thu, Aug 04, 2011 at 11:37:28 from 155.100.97.215

Wow, you're really cranking up the mileage. I am amazed you can find the time for it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.500.000.000.002.0016.50

AM- 7.5

Lunch- 7 run plus 2 xt.  My toe wasn't feeling good and Shark Week was on the TV at the gym, so I stayed in and ran/biked.  Plus the heat index was 105 outside, which didn't sound appealing.

Highest Mon-Thur training mileage ever for me. 

Pace 3 Miles: 7.00NB 760 Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

Definitely excited for UROC in 6 weeks.  They continue to add more elite runners- the most recent is Ian Sharman.  Looks like it will be a fun race.  They even put a page with all 26 of the elite runners (so far) on it, including me.  Link here.  If anyone else is interested, I encourage you to throw your name in the pot.

PM- picked up Barry right after work and drove straight to the wonderfully-fandibulous Dupont State Forest trails, where we spent the next 2 hrs 54 min hours sweating our way along 18 miles of beautifully-runnable singletrack with 2600 ft gain.  Saw 2 people the whole time.  What a great run.  Even had to do the last 45 min in the dark.  The downside is I didn't get home until 11 pm, so I never saw my daughters all day.  Last time I was at Dupont, I ran 20 miles in 2:47.  Today, 18 miles in 2:54.  The difference?  It was about 40-50 deg warmer today.  If you don't think that matters, let me show you my backpack from today, absolutely soaked through with my sweat.

95 miles Mon-Fri this week.  Sounds like a good training week to me. 

Fuel XC 3 Miles: 18.00
Weight: 0.00
Comments
From marci on Fri, Aug 05, 2011 at 01:42:48 from 98.71.129.149

That's a pretty cool website. It makes you look all famous and everything. :)

From Paul on Fri, Aug 05, 2011 at 12:53:01 from 24.10.141.104

Nice website. I've actually heard of about everyone. Scott Gall went to the college in my home town (Wabash College), and he was quite the stud when I was in high school. I ran with his former teammate when I was back in Indiana, and we were talking about him...

Have fun out there with everyone.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

AM- I've had sleeping issues recently- no matter how tired I am, I wake up before my alarm.  For example, I fell into bed at midnight last night, exhausted and hoping to sleep until at least 8.  Instead, I was wide awake well before 6 am, so pounded out my run.  One day this week, I woke up at 4:30 am, 90 min before my alarm.  I have decided that my body will not sleep in past 6.

77 deg with 87% humidity this morning before sunrise.  I didn't even bring a shirt.  7 miles in new shoes- they feel great, except they really hurt my toe.  Of course, all of my shoes except 2 inflict undue amounts of pain on my toenail area and swollen, red toe knuckle.  Fortunately, as long as I can grunt through the pain, my toe usually goes numb after 30 min.  Usually, but not always.  The doctor recommended to rest my toe as much as possible as running will prolong healing.  Yup, he's right.  At least it gets a 46 hour rest now, the longest since my surgery.

I want to tell everyone about my next race and demonstrate how sick ultra runners and RD's are.  First, make a 35 mile race course.  Put it over the most challenging terrain in South and North Carolina, through poison ivy, yellow jacket, wild boar, and bear-infested country.  Then, make sure it is so remote that there are no roads within 5 miles of the course, other than the start and finish at trailheads.  Yup, no DNF on this one- you drag your butt out one way or another, or die trying.  Then, don't offer any aid stations or other help of any kind.  And no course markers.  Oh, and do it in the middle of August.  Let me repeat that: 35 miles in August in South Carolina with NO aid stations.  What do you get?  A 17 year old race that sells out every year.  Yes, we all paid good money to partake of this experience.  Ladies and Gentlemen, I give you the Laurel Valley 35 mile race, next Saturday.

One interesting fact- there are 55 entrants, and only 3 are younger than me. 

Fuel Miles: 7.00
Weight: 0.00
Comments
From Burnside on Sat, Aug 06, 2011 at 19:16:48 from 174.252.181.74

The best part of Jon's 100 mile week (which is crazy by the way) is that I can finally keep up with him. This cat is crazy fast and trains like theres no tomorrow, good luck East coast!

From crockett on Sun, Aug 07, 2011 at 10:51:16 from 208.53.57.47

Crazy man. My kind of race.

From Rob Murphy on Sun, Aug 07, 2011 at 22:52:28 from 98.202.141.17

Your blog is the best reading on this here blog hands down!

And those wild boars are no joke. If we ever get together again for a run I'll have to share with you how I was almost killed by one at Ft. Jackson SC in 1995.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
23.000.000.000.000.0023.00

AM- 13 

Lunch- 10 more.  Hot, hot- 99 deg today, heat index even higher. 

Pace 3 Miles: 10.00NB 760 Miles: 13.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.000.000.000.000.0022.00

AM- 12

Lunch- 10, most with the guys.  The past 7 weekdays (M-F last week, M-T this week), I have run 140 miles exactly.  Nuts. 

NB 760 Miles: 10.00Fuel Miles: 12.00
Weight: 0.00
Comments
From allie on Tue, Aug 09, 2011 at 23:23:43 from 24.10.191.18

definitely nuts. but also very impressive.

From Jim Kern on Wed, Aug 10, 2011 at 01:22:23 from 98.202.241.209

I have run 8 of the last 9 days for a whopping 32.3 miles. Considering three weeks ago I couldn't walk upright and had 3 months with almost no running, I feel pretty good.

From Jon on Thu, Aug 11, 2011 at 18:13:11 from 98.71.131.226

Good to see you running again, Jim.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.005.0016.00

AM- 5 + 5

Lunch- 6 by myself.  Now it's time for my 2 day taper.  

61 miles Mon-Wed this week.  That's a new all-time high for me, shattering my old record... of 60.5... set last week. 

Pace 3 Miles: 6.00Float Miles: 5.00
Weight: 0.00
Comments
From Aaron Kennard on Wed, Aug 10, 2011 at 23:00:59 from 98.245.117.176

You nailed the mileage scene last week! You running Laurel Valley this weekend? Heard that's a pretty cool scene itself.

From Jon on Thu, Aug 11, 2011 at 07:27:14 from 98.71.131.226

Have you actually heard of Laurel Valley before? I hadn't until I moved here.

From Aaron Kennard on Thu, Aug 11, 2011 at 10:09:45 from 208.54.38.192

Yeah, ive read race reports about it by Christian Griffiths. It sounds pretty cool.

From Rob Murphy on Thu, Aug 11, 2011 at 14:08:54 from 98.202.141.17

Definitely take it easy for a couple days and good luck this weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

Lunch- 5.5 easy with the guys.  Except the mad sprint through the tunnel wasn't easy.  You'd have to see it to understand.  Our lunch run group has a lot of funny guys which results in all sorts of crazy discussions and happenings.  The tunnel sprint is one of them.

Fuel Miles: 5.50
Weight: 0.00
Comments
From jtshad on Thu, Aug 11, 2011 at 18:38:05 from 204.134.132.225

Sounds like you have a good group of running partners! Good luck this weekend.

From Burnside on Fri, Aug 12, 2011 at 01:04:55 from 174.252.154.90

Just checked out the URoC web page, now I understand the miles. Man that's a cool web page makes you look like your a professional or something. Get after it Jon!! Hope I can be there, looks like its going to be a good one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.000.003.50

AM- 3.5 ez. 

It's go time.  I'm not racing much this year, so need to make the most of each race.  I am obviously training through the Laurel Valley race on Saturday rather than tapering, as my focus is UROC 100k next month, but I am pumped for this one and determined to do my best given the conditions.  I'm much more mentally psyched up for this one than I was for OD100, for some reason.  And it even appears the weather is cooperating- low of 66, high of 86 on Sat.  That's a good 10 degrees cooler than we've had in a long time (although weather.com says the humidity will be 100% at the start.  Really?  I mean, Really?!?  100%?  Doesn't it have to be raining to be 100%?).  And with no aid stations, Barry has volunteered to backpack in and set up one mid-way through for me to refill my water!

Matt Hart posted another awesome video.  If this doesn't get you excited for a trail race, then check your pulse.

NB 760 Miles: 3.50
Weight: 0.00
Comments
From JG on Fri, Aug 12, 2011 at 12:24:10 from 71.57.246.108

More than make me race it makes me want to move! lol Great video, thanks for sharing & best of luck this weekend!

Race: Laurel Valley 35 mile (32 Miles) 06:05:50, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
33.000.000.000.000.0033.00

Short report for now- full report later (maybe tomorrow).

Wanted to win and break 6 hrs- got one of the two.  Took the win (2nd place was 72 min back), but missed 6 hrs by 5 min.   Tough, tough course.

Full report up on my Green Shorts running page.

XT Wings 2 Miles: 33.00
Weight: 0.00
Comments
From on Sat, Aug 13, 2011 at 19:48:45 from 71.85.99.5

Awesome job my friend! Can't wait to read/hear all about it! Any idea on what the course record is?

Yes I signed up just to comment on this!

From crockett on Sat, Aug 13, 2011 at 20:26:50 from 71.36.82.5

Wow! Way to go. And you didn't even taper.

From Rob Murphy on Sat, Aug 13, 2011 at 20:36:30 from 98.202.141.17

I'm really thrilled for you Jon. I know that's a win you needed. Congratulations.

From Andrea on Sat, Aug 13, 2011 at 22:00:43 from 67.177.21.60

Wow - very impressive! Congrats! Maybe you are just the person to put SC on the map for OTQs!

From Bryce on Sat, Aug 13, 2011 at 23:49:47 from 76.27.58.194

Nice job Jon! Must have a been a tough tough course! Knowing your times on similar legnth tough courses I can only imagine!

From Burnside on Sun, Aug 14, 2011 at 10:08:32 from 174.252.154.27

BEWARE of the green shorts!

From Predog on Sun, Aug 14, 2011 at 10:22:25 from 76.27.107.82

Sounds like we had similar weekends. Good work! Looking forward to your race report.

From jun on Sun, Aug 14, 2011 at 13:13:50 from 70.103.189.14

Slacker. Geez, if you can't run a hard 35 mile course in under 6 hours then you obviously aren't trying very hard. And only 1st place? Seriously, I would have expected better. Maybe like -3 place. Going negative means you actually get back before they have the finish line set up. Pick it up Jon, I expect better.

Ha. Congrats man.

From Jake K on Sun, Aug 14, 2011 at 16:37:55 from 67.177.21.60

Anytime you finish over an hour in front of the next guy, I'd call that a dominating performance! Great run.. looking forward to hearing about the whole thing b/c it sound brutal!

From Jon on Sun, Aug 14, 2011 at 19:47:04 from 98.71.186.198

Thanks, everyone.

"" (mystery man- I'm assuming KS)- CR is 5:02, insane fast. Is this KS, though?

Andrea- nah, OTQ is far above me, plus that would require training for and running a road marathon. I'll stick to trail races.

Barry- indeed.

Jun- what does a DNF count as? -1?

Jake- yeah, pretty brutal, but in a fun sort of way. Not the hardest race I've done, but definitely challenging.

From Ken on Sun, Aug 14, 2011 at 21:17:12 from 71.85.99.5

Guilty as charged. I am not sure why I am anonymous? 5:02-that is insane! I can not imagine running that segment of the FHT at that pace!

From jtshad on Sun, Aug 14, 2011 at 21:33:19 from 69.20.183.178

Congrats on a strong race, you are tearing it up!

From JD on Sun, Aug 14, 2011 at 21:52:30 from 71.213.37.149

Congratulations on another epic win! I really enjoyed your report, particularly the part about the spider webs.

From Cody on Mon, Aug 15, 2011 at 13:24:08 from 67.137.240.196

He's on fire! (NBA Jam reference)

I will forgive your whining about the spiders, you got soft moving to SC. Way to dominate either way!

From Bret on Tue, Aug 16, 2011 at 08:36:50 from 64.128.133.66

Well-done Jon, congratulations.

From Aaron Kennard on Tue, Aug 16, 2011 at 11:49:38 from 98.245.117.176

Congrats Jon! And great report. And Cody - awesome reference. Totally took me back to sluffing 7th grade to play mortal kombat and NBA jam at the 7-11.

From Jon on Tue, Aug 16, 2011 at 21:21:36 from 98.71.186.198

I've still got my Super Nintendo with NBA Jam!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.005.0011.00

Lunch- 6 fast paced run, 5 xt.  Felt pretty good- a little soreness in the ankles and hip flexors, but quads feel fine.  

Fuel Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.002.0016.00

AM- 5+2

PM- I was hoping to run 6-8 miles.  Felt like absolute crap the first 5 or so, then started feeling better.  That lasted about half a mile, then I felt even worse than before.  Stuck around for 9 total miles, though it was one of the more miserable runs in a long time.  I think I averaged over 8:00 pace.

There are a few races I had to decide between this weekend- a Corporate Shield road 5k or a trail 15k in the mountains.  I decided on the 15k, but haven't signed up yet.  If I don't feel a whole lot better by Thur morning, I don't think I'll do either. 

And, seeing as this is my blog, I'd like to add the following video.  Love Ron Paul, love Jon Stewart... so let's combine them. 

 

Pace 3 Miles: 9.00NB 760 Miles: 5.00
Weight: 0.00
Comments
From JD on Tue, Aug 16, 2011 at 22:54:18 from 71.213.37.149

Pretty funny - and kind of sad in a way.

From Cody on Wed, Aug 17, 2011 at 00:06:26 from 67.177.0.196

Loved it. Poor Ron..no love

From jtshad on Thu, Aug 18, 2011 at 15:25:21 from 204.134.132.225

Not even a forgotten candidate, a dismissed one before the race even really starts. Unfortunately, the horse's a$$es with the media drive mass knowledge and don't help the people make informed decisions.

From steve ash on Thu, Aug 18, 2011 at 15:43:17 from 24.10.169.210

Great video Jon. Very few in the media want to even acknowledge Ron Paul because he tells it how it really is! And we know that truth is sometimes stranger than fiction.

From Rob Murphy on Sat, Aug 20, 2011 at 18:14:47 from 98.202.141.17

Ron Paul gets no love from the media because he is a borderline crank.

He can do well in straw polls because he has a hard core group of enthusiastic supporters who adore him - mostly college students who want to smoke dope and not worry about fighting wars, but think they might make enough money someday to resent high taxes.

But once you get to a primary state where you have the masses of mainstream Republicans voting you will see Paul drop into the lower tier of candidates.Same thing happened in 2008.Their is a vocal minority with a Libertarian strain in the party, but not nearly enough to sustain a credible candidate.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

AM- 10

Lunch- 8 

Float Miles: 10.00Fuel Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

AM- 10

Lunch- 8

Signed up for the Xterra Table Rock 15k on Sat, a new trail race.  Goes from the nature center to the top of Pinnacle Peak, the highest peak entirely in SC, on very, very technical terrain.  Looks like 2200+ ft climbing.  Should be fun. 

Pace 3 Miles: 8.00NB 760 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch- 6 with Jim on another warm day (the real, 95+ degree heat has broken, but we're still hitting low 90's). 

Interesting display of the national debt here, and how big it really is.  The most shocking stat to me was that you could spend $1 million every day for 2000 years, and only have spent $700 billion.  Somehow, our government had to BORROW twice that much just last year.

Fuel Miles: 6.00
Weight: 0.00
Race: Xterra Table Rock 15k (10 Miles) 01:43:28, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.0010.000.000.000.0012.00

Quick report- Won the first ever Xterra Table Rock State Park 15k (more like 10+ mile) trail race.  Very fun, well-organized, and great course- tons of climbing (2500+ ft?), amazingly technical trail.  Good workout, which is what I wanted today to end my recovery week.  I'm not sure I have ever run two races in back-to-back weekends before, or at least races this challenging.  Great race, then a fun 5 hours playing in the State Park with the family (swimming in the lake, picnic, playground, and some hardcore hiking with Kinley).  Full report later.  First I have to unpack the car, clean the house, and follow some Leadville 100 results!

UPDATE- Full report is now up on my GSR page.  Feel great the day after.  Now I have 3.5 more weeks of high mileage, then a 10 day taper for my goal race of the year, the elite-start of the increasingly and impressively stacked UROC.  Should be fun. 

Fuel XC 3 Miles: 12.00
Weight: 0.00
Comments
From Andrea on Sat, Aug 20, 2011 at 18:02:49 from 67.177.21.60

Congrats on the win! I have always found XTERRA races to be well organized. You should come out to Utah for the National Champs!

From Burt on Sat, Aug 20, 2011 at 20:03:07 from 72.223.91.148

At least you have your priorities straight. :) Great job on the win!

From Rob Murphy on Sun, Aug 21, 2011 at 22:31:36 from 98.202.141.17

Nice winning streak!

Some day you need to post some thoughts on running in the Carolinas vs. Utah - courses, training environment, quality of the competition etc.

From Jon on Sun, Aug 21, 2011 at 23:47:09 from 98.71.129.190

Good idea, Rob. Maybe next week or so.

From Jake K on Mon, Aug 22, 2011 at 11:56:38 from 155.100.226.53

Great race Jon. XTerra races are pretty fun... seems like that was a heck of a course!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

AM- 9.  Legs felt good, except maybe a bit tired cause I could have sworn the whole run was uphill.

PM- 11 

Pace 3 Miles: 11.00NB 760 Miles: 9.00
Weight: 0.00
Comments
From jun on Tue, Aug 23, 2011 at 16:51:04 from 70.103.189.14

Don't let it fool you, that run was all uphill.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.500.000.000.000.0018.50

AM- 8.5

PM- 10.  What is 2 steps lower than crap?  Cause that is how I felt all run.

Felt the earthquake today- pretty mild, but still exciting.  Good 30 seconds of shaking and rocking in my bldg at work. 

Float Miles: 10.00NB 760 Miles: 8.50
Weight: 0.00
Comments
From Adam RW on Fri, Aug 26, 2011 at 09:27:22 from 155.101.152.123

Looks like things have continued to go well for you. I'm sorry the toe is still bugging you but 10 mi at 10 mph is still a pretty good workout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.0010.000.000.000.0022.00

AM- First BW in a long time.  2 warmup, 10 tinman tempo (averaged 6:03 for the tempo), 3 cooldown.  Toe never went numb, but hurt the whole time.

Lunch- 7 with the guys. 

Tangent 3 Miles: 15.00Fuel Miles: 7.00
Weight: 0.00
Comments
From Bret on Thu, Aug 25, 2011 at 16:41:10 from 64.128.133.66

Friend of mine sent me the link to this race which is tomorrow in France - ever think about doing this one around Mont Blanc? http://www.ultratrailmb.com/accueil.php

From Jon on Thu, Aug 25, 2011 at 22:33:36 from 98.71.188.104

Oh yeah, UTMB is very, very famous. I would love to do it, esp. if someone else was paying my way!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

AM- 10

Lunch- 7 with Jim.  The weather is still hot and humid (94 high today), but not near as bad as it was for July and a few weeks of August.  Of course, I'm acclimated, now- Logan didn't hit 90 all summer, and we hit it almost every day for 2 months.  So my definition of hot has changed.  Plus, I feel real cold running in the 68 deg temps in the morning (really, it's freezing), while Logan will be 45 deg all the time.  Paul, you would hate summer weather here.  I'm viewing it as an advantage- come UROC in September, just having the cooler temps will be as good as a full taper!

Pace 3 Miles: 10.00Float Miles: 7.00
Weight: 0.00
Comments
From Andrea on Thu, Aug 25, 2011 at 22:40:06 from 67.177.21.60

I just saw your blogspot website - I love the pic at the top! Did you draw that on paint?!

From Jon on Thu, Aug 25, 2011 at 23:11:18 from 98.71.188.104

My wife did, actually. I don't have the artistic ability to do even that. She did it while waiting for me to get home from a trail race, in fact.

From Cody on Thu, Aug 25, 2011 at 23:54:40 from 67.177.0.196

For the record it was 96 when I started my run today. That is hot for me!

From Jon on Fri, Aug 26, 2011 at 07:30:53 from 98.71.188.104

Cody- wow. Paul had said on his blog recently how nice the temps had been all summer, never in the 90's. Looks like he jinxed you.

From Cody on Fri, Aug 26, 2011 at 10:40:28 from 67.137.240.196

He's right, just not this week. Hope you survive the hurricane!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Lunch- 7 with the guys on the GE trails.  Still hot.

Fuel Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

AM- Intended to do a very challenging, technical, hilly long run at Caesars Head State Park.  Got a bit of a late start and was feeling tired even on the drive up.  Saw a trail I thought connected into the park so ran up it, but it was a dead end after less than a half mile.  Went back to my car, drove into the park, had to find a place on the side of the road to park (park doesn't open till 9 am, annoyingly).  Immediately felt bad- tired, sluggish, no energy, plus a new pain in my right hip.  And found the trail was basically unrunnable- not really fun to slowly pick your way around things.  Cut the run to less than 3 miles and called it a day.  On the drive back to town, I decided to add a few more miles on the trails around Cleveland Park.  Ran 2.5 more miles in about 25 minutes... on flat terrain.  Yup, that's my day.  5.5 miles total in 1:04 with ~1000 ft climb between the 3 runs.  Gone over 4 hrs including driving, just for less than 6 miles!

Now to spend a day with the family and resting.  I've been pushing hard... maybe too hard, so having an easy day isn't a bad idea, though I missed my planned 100 mile week.  Hard Mon-Thur, then petered out Fri-Sat.  I need to get more sleep and recover better.  2 more hard training weeks, then taper for UROC.

Crossmax Miles: 5.50
Weight: 0.00
Comments
From Dale on Mon, Aug 29, 2011 at 17:07:44 from 69.10.215.11

Sounds like the rest is probably much more important than yet another 100 mile week. Remember its the recovery that actually makes you stronger.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Here is a great read, and appropriate for Sunday.  It's a great view on Christianity and war.  A bit long, but I really encourage  you to read the entire thing.

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

AM- 10

Lunch- 10 more.  Didn't feel perfect, but felt much better than Sat.  Although I'm going to have to watch my hips. 

Float Miles: 10.00Fuel Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

AM- 16 km.  They changed my treadmill to km as a prank.  10 miles.

Lunch- I decided to break out of my mold, so ran 10 miles. 

Pace 3 Miles: 10.00NB 760 Miles: 10.00
Weight: 0.00
Comments
From Rob Murphy on Tue, Aug 30, 2011 at 22:13:56 from 98.202.141.17

You're in a mold? You should post a picture of that.

"They" changed my treadmill? Just who are "they"? You Ron Paul supporters and your conspiracy theories!

From Jon on Tue, Aug 30, 2011 at 22:33:20 from 74.177.100.34

The workers at the gym- I use the same treadmill most mornings, so they changed it to Portugese and kilometers this morning just for fun. Fortunately, I know the conversion, although figuring out 7:30 mile pace was harder (12.87 km/hr).

From Rob Murphy on Tue, Aug 30, 2011 at 23:27:35 from 98.202.141.17

OK, so you're not going to take the bait.

That is pretty funny though. Sounds like your gym is more fun than mine. At least a little more personal.

From Jon on Wed, Aug 31, 2011 at 06:39:07 from 74.177.100.34

Actually, Rob, I first thought it was the aliens from Area 51 who changed it, and the government is just trying to cover up their existence. But that's just crazy talk!

Yes, it's a small gym at my work. I know all 4 employees fairly well, and we joke around with each other.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.002.0020.00

AM- 10

PM- 8+2=10.  60 for the past 3 days, each consisting of a 10 mile morning run and 10 mile lunch workout.  I am nothing if not consistently boring these days. 

This month was my highest mileage month ever (436, beating Aug 2009 of 406.5).  And in Sept 2009, I ran my marathon PR, so that's good.  However, my Jun-Jul were much higher in 2009 than this year, so that's not good. 

Gotta admit The North Face puts up some awesome video of UTMB.  This video was posted while the race was still going.  Gorgeous, rugged scenery.  I'd love to see the Alps.

 

Float Miles: 8.00Fuel Miles: 10.00
Weight: 0.00
Comments
From steve ash on Wed, Aug 31, 2011 at 20:35:01 from 24.10.169.210

Congrats on the mileage pr Jon:) Keep it rolling.

From jun on Wed, Aug 31, 2011 at 21:12:41 from 70.103.189.14

yeah, that video is awesome. I've watched it twice now. I have to gloat and say that I've spent a little time in the Alps. They are truly stunning, for sure. Running UTMB or some type of Trans Alp is definitely on my bucket list, and not like when i'm 60.

From Walter on Thu, Sep 01, 2011 at 10:00:28 from 204.124.13.151

Wow that video is freakin rad! I am in awe watching those front runners. Crazy!

From Bret on Thu, Sep 01, 2011 at 12:18:00 from 64.128.133.66

If that video doesn't make you want to do that race nothing will. Incredible scenery. I did a bike tour last summer there which rode in tandem (sort of) with the Tour de France - climbed a bunch of the famous passes in the Alps on a bike with Mont Blanc ever present in the scenery on one of the rides. Would highly recommend a visit.

From Adam RW on Fri, Sep 02, 2011 at 00:25:28 from 24.10.132.131

Hi Jon, Sorry I haven't checked in recently really nice mileage and congrats on the new month PR. That is a very good increase as well. Looking forward to Sept 24!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.502.000.000.500.0017.00

Here a great article from someone who voted Obama last election, but now will be voting Ron Paul in 2012.  Very short, thoughtful read.

Lunch- 10

PM- A local high school student asked me to help him break out of his 7-min pace he runs every day, even in his cross country races.  After some warmup, we ran a 6 min mile over very hilly terrain, then a 6:40.  Then we did some sprints, 100-300 yards, very fast (4:00ish pace).  7 miles total. 

Pace 3 Miles: 7.00NB 760 Miles: 10.00
Weight: 0.00
Comments
From Rob Murphy on Thu, Sep 01, 2011 at 21:55:48 from 98.202.141.17

You know, many high school coaches aren't full time teachers at the school where they coach. I coached high school xc for 6 years in Greenville and I can tell you that there definitely is a lack of knowledge among the coaches...

I know you have a job and all but coaching is a lot of fun and very rewarding.

From steve ash on Thu, Sep 01, 2011 at 22:13:44 from 24.10.169.210

I'ts not just the media that feels threatened, it's anyone who works for or depends on government money for their livelihood.. By the way I read an interesting article on how the DOE wasted half a billion in loan guarantee money to a now bankrupt solar panel company. Nice huh.. All the more reason to vote for Ron Paul. He's got my vote for sure and I don't care if it does take away votes from the Republicans as they are just as corrupt as the dems..

From Jon on Thu, Sep 01, 2011 at 22:27:49 from 74.177.100.34

Rob- I've thought many times about coaching. I think it would be a blast. Time consuming, yes, but rewarding. However, my job just does not permit it right now. Maybe sometime in the future, though- I'd love to do it. And I really think I could help the kids meet their potential. Here's hoping.

Steve- yup, good point. Not really much diff between most Rep and Dem candidates these days, except on a few small points, despite what the media tells us. All want bigger govt, more debt.

From Rob Murphy on Thu, Sep 01, 2011 at 23:57:32 from 98.202.141.17

But if you coached for a public school you would be receiving "government money".

I won't tell Steve if you don't :)

From Jon on Fri, Sep 02, 2011 at 18:02:29 from 74.177.100.34

:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Lunch- ez 7.  We had a few cooler weeks (i.e. low 90's), but now summer has returned with mid-upper 90's again.  Still hot. 

Ron Paul post of the day (yes, this is now a recurring theme on my blog)- Here's another great article about why Ron Paul can win the 2012 election, despite the media doing it's best to portray him as either insignificant or an outsider.  If you don't know much about Ron Paul, please read some of his writings.

Fuel Miles: 7.00
Weight: 0.00
Comments
From Aaron Kennard on Tue, Sep 06, 2011 at 02:36:16 from 98.245.117.176

I'm totally with you on Ron Paul - by far the best candidate out there. Its great to see him finally getting some traction...It would be great to see him win. I'm pretty tired of not wanting any of the final candidates in office.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

New post on my GSR page. 

Awesome trail run with Barry, who just returned from 2 weeks in Alaska.  Left at 5:40 am, drove to Rocky Bottom, where we jumped on the Foothills Trail to run to Sassafras Mtn, the highest point in SC.  Then we continued on to Hickorynut Mtn and Bald Knob overlook.  The trail is generally runnable, but never flat (and it sure seems like both ways are uphill!).  Long runs definitely go faster when you have someone to talk to, and it's nice to alternate as the spider web sweeper.  UROC wants a video from their elites, so Barry and I put together several shots of me running with his camera- definitely added some time to the run.  We even texted Marci from the top of Sassafras, just to make sure she wasn't in labor (baby due Sept 9).  We pushed it fairly hard all run, even as the heat increased to a very muggy 90 deg.  The last 4 miles, in particular, we were pretty much all out though I felt spry and energetic.  Quads got a good bashing, which is exactly what I wanted.  Finished 20 miles exactly with 5400 ft climbing in 3:40 (10:58 avg- Sportracks said 20.5 miles with 6100 ft climbing), followed by a nice stream soak and chocolate milk (courtesy of Barry and his girlfriend, Ally, who met us at the finish for their 15 mile hike immediately after the run).  Drove home, arriving 7.5 hrs after leaving.  Great run, felt good, especially compared to last Sat.  Highest mileage week of the year.  One more hard week, baby pending, then 2 week taper to UROC.

Ron Paul plug of the day...

 

Crossmax Miles: 20.00
Weight: 0.00
Comments
From Rob Murphy on Sat, Sep 03, 2011 at 21:34:46 from 98.202.141.17

Jeff Shadley was showing me the new Runner's World with a long article about running R2R2R. You absolutely have to check it out. Makes the run sound like the Bataan Death March.

From Jon on Sun, Sep 04, 2011 at 09:00:51 from 74.177.100.34

Well, you gotta remember, Rob, Runners World is the land of "how-to-run-a-5k-off-15-mile-weeks" and "finish-a-marathon-only-running-3-days-a-week." So to the typical RW subscriber, it is difficult. For the typical Running Times reader, less difficult. And for the typical Trail Runner magazine reader... well, they've all finished it 3 times already!

From Cody on Sun, Sep 04, 2011 at 19:25:36 from 67.177.0.196

Mmmm chocolate milk. Wonder if they sell that at Phantom Ranch...

From Jon on Sun, Sep 04, 2011 at 21:58:43 from 74.177.100.34

Are you going to the GC soon?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM- 8 ez.  Supposed to start raining soon- the remnants of Tropical Storm Lee are supposed to dump up to 6-10 inches on us in the next 48 hrs.

NB 760 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0011.0011.00

Lunch- 11 xt

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.0010.0023.00

Lunch- 10 xt

PM- 13 miles at Paris Mtn with Barry, normal loop plus fire tower.  Only 75 deg, which was wonderful, plus my legs were fresh from only 1 run this week.  2000 ft climbing.  No walking the uphills- and my foot didn't even hurt.

No baby yet.  Marci is due on Friday, but it looks like we'll keep with tradition of coming late.  I do have a 2 mile race Fri night, so hopefully they don't overlap! 

Also, I registered for Umstead 100 today, which is next March.  Actually, I didn't get in the regular registration due to a computer glitch (race filled up in ~10 minutes!!!), but then saw they have a competitive entry procedure, so got accepted that way.  Should be fun- it's a well run, very fast 100 miler (oxymoron?) only 4 hrs from my house.  I'll be aiming for a smoking fast time, knock on wood.  Very excited. 

Fuel XC 3 Miles: 13.00
Weight: 0.00
Comments
From Andrea on Wed, Sep 07, 2011 at 22:08:38 from 67.177.21.60

Girl or boy? Hope everything goes okay!

From Jon on Wed, Sep 07, 2011 at 22:17:23 from 74.177.100.34

Boy. Supposedly. Quite the surprise otherwise.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.006.0018.00

AM- 4 run, 6 xt.  No foot pain, which is a great sign.

Lunch- run 8 more.   

I have a 2 mile race tomorrow.  Haven't run one of those in 14 years or so.

Here is a good article about the past 10 years, after 9/11.  Really makes you step back and think about everything. 

Float Miles: 4.00NB 760 Miles: 8.00
Weight: 0.00
Comments
From marci on Fri, Sep 09, 2011 at 14:32:40 from 74.177.100.34

This isn't another one of your ROn Paul articles is it?? haha jk..i like to tease ya. Good luck tonight,we'll be cheering you on.

Race: BMW Performance Center Classic (2.04 Miles) 00:10:37, Place overall: 17, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.002.000.0012.00

AM- 6 ez

PM- BMW Performance Classic 2 mile race.  The only BMW factory in America is in Greenville, and they have a sweet track where they teach driving skills on a multitude of surfaces (slick track, wet track, curvy, hilly, etc).  I felt sore and tired, but wanted to do my best at what was obviously a young guy's race (quite a few high schools showed up).  At the start, I found myself just behind the lead pack, about 25th place by 400 yards, and just caught the guys who fell off pace.  I didn't get passed after the first few minutes, but just don't have the speed the young guys do to stay with the pack.  First mile was slight downhill and was 5:07, where I pulled slightly ahead of Masters runner and teammate Philippe.  Second mile was more uphill with a headwind, though I bagged 2 or 3 more guys and ran 5:30.  10:37 total, good enough for 17th place out of 659 runners (Garmin's seemed to measure 2.04 miles, which would give me 10:24 for 2 miles).  11 guys ahead of me were teenagers, 4 were in their 20's, and only my co-worker Jim was in his 30's.  Like I said, a young guy's race.  Enjoyable, esp. the tons of pretzals, cookies, fruit, and sandwiches at the finish, plus they had the results online by the time I got home.  My pregnant wife (9 months pregnant today!) and kids did a great job cheering, too.  6 miles total.  

On a related note, GE had won the open division for 52 straight Corporate Shield races, competing against the other Greenville companies.  The streak dated back to 2005.  However, at the race 3 weeks ago, Michelin won.  I skipped the race to do the Xterra race.  If I had run, we would have won.  So, I promised our team captain a new era of GE domination.  We won today's race- a new streak has started. 

Now it's time to look at what's happening at Wasatch 100 for the first time today, then shower and sleep before my last long run tomorrow before UROC.  2 weeks! 

Tangent 3 Miles: 6.00Pace 3 Miles: 6.00
Weight: 0.00
Comments
From Paul on Sat, Sep 10, 2011 at 09:53:41 from 24.10.141.104

Good job. I love your variety in races.

From Jake K on Sat, Sep 10, 2011 at 10:09:47 from 67.177.21.60

I assumed this was a 2 mile race on like a high school track... sounds pretty cool though. Good job.

From Jon on Sat, Sep 10, 2011 at 12:53:06 from 74.177.100.34

Paul- yup, next race is 100k. Definitely doing a variety with these corporate competition short races.

From Mattrow on Sat, Sep 10, 2011 at 17:15:38 from 8.22.13.222

Sounds like Lots of fast people live in Greenville.

From Adam RW on Sat, Sep 10, 2011 at 19:44:57 from 24.10.132.131

Very nice race. Good to get that fast stuff in before the sleep deprivation from the new little one. Wish your wife my best and I pray for an easy delivery.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

AM- Paris Mtn with Barry.  We ran every single trail in the park with minimal overlap (I think there are ~14-15 miles of individual trail).  Nice day- 65 at the start, 75 at the finish.  Finished with 18 miles and ~3000 ft climbing in 2:52.

The past 7 weeks have been my highest 7 week period ever.  My previous highest 7 weeks was 627, while the past 7 weeks for me have totaled 665 (95, 102, 103, 81, 90, 104, 90).  It's finally time for full-on taper leading up to UROC.

Fuel XC Miles: 18.00
Weight: 0.00
Comments
From Jake K on Sat, Sep 10, 2011 at 20:00:56 from 67.177.21.60

That's a rock solid block of training. You should be feeling pretty confident going into UROC. I'm excited to see how this race plays out... I can't think of a trail race (other than USA XC, but thats not really a trail race) that is this competitive. The 100K distance seems pretty cool, and actually lends itself to RACING and not just seeing who can not fall apart. Plus, I won't see twitter updates for 49 hours like I do for the big 100 mile races :-)

From Jon on Sat, Sep 10, 2011 at 22:39:13 from 74.177.100.34

Thanks, Jake. It's definitely not mileage like yours, but I'm happy.

UROC should definitely be easy to follow, and it will even finish during the day. I think their setting up online webcast, etc.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Interesting speech by Tom Woods on our government today.  And Rob, it has nothing to do with Ron Paul.  But it is funny and thought provoking.

 

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

Here's a good article about some potential consequences of the new jobs package Obama introduced last week.

AM- 11 in 1:25.  Nice weather.  Waiting for the baby to come. 

Lunch- 6 ez. 

Float Miles: 6.00NB 760 Miles: 11.00
Weight: 0.00
Comments
From allie on Mon, Sep 12, 2011 at 09:11:17 from 24.10.191.18

good luck with the baby.

From marci on Mon, Sep 12, 2011 at 16:01:33 from 74.177.125.83

have you ever thought of starting a blog just about government, politics, and various articles? :)

From Jon on Mon, Sep 12, 2011 at 20:38:00 from 74.177.125.83

Are you suggesting I should?

From steve ash on Tue, Sep 13, 2011 at 20:03:50 from 24.10.169.210

Yes! Thank you for that entry!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.004.000.000.000.0016.00

AM- Wanted a mini-workout.  4 warmup, 4 at 6:00 pace, 2 cooldown.  Total 10 miles in 1:09.

Lunch- 6 ez. 

Today was my last double till after UROC.  I'm looking forward to being able to sleep in.  Well, except for having a newborn in the house- that might prevent some sleep.  Unfortunately, the little guy still doesn't want to come- 4 days late and counting. 

Pace 3 Miles: 6.00Fuel Miles: 10.00
Weight: 0.00
Comments
From Ken on Wed, Sep 14, 2011 at 22:23:33 from 71.85.99.5

Good luck tomorrow!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

Lunch- 6 xt ez.

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

Up at 4:30 am to head to the hospital.  Important things happening there today...

 

  

Afterwards, went for a nice 5 mile jog.  Hard to beat a day like today.  I've got a son! 

Float Miles: 5.00
Weight: 0.00
Comments
From Burnside on Fri, Sep 16, 2011 at 00:33:23 from 174.254.112.53

You have a beautiful family, don't know of anything better than that.

From Burnside on Fri, Sep 16, 2011 at 00:35:33 from 174.254.112.53

Your personal section of this blog needs updated...By the way.

From Scott Ensign on Fri, Sep 16, 2011 at 01:30:07 from 67.42.254.227

awesome, huge congrats on the new family addition, great looking boy! now you aren't completely outnumbered gender wise anymore. I like your beard too.

From Ken on Fri, Sep 16, 2011 at 09:32:20 from 65.200.157.179

Congrats Jon and Marci! But of course the pics don't load at GE!

From Jake K on Fri, Sep 16, 2011 at 10:53:30 from 155.100.226.53

Congrats Jon! Great looking family!

From jtshad on Fri, Sep 16, 2011 at 11:15:12 from 69.20.183.178

Congrats on the new family addition!! I hope that Marci and your new son are doing well.

From timp on Fri, Sep 16, 2011 at 11:31:21 from 144.188.24.31

Congrats!

From JG on Fri, Sep 16, 2011 at 11:58:51 from 71.59.27.33

Congratulations! No day is more special than the arrival of a new family member!! Wishing your wife a speedy recovery.

From jun on Fri, Sep 16, 2011 at 22:39:50 from 174.23.184.121

From the father of soon-to-be four boys I can tell you that you are in for years of awesomeness. Congrats to you guys.

From Bryce on Fri, Sep 16, 2011 at 23:24:49 from 208.54.5.209

Huge cograts! Nothing better.

From Scott Wesemann on Mon, Sep 19, 2011 at 15:00:34 from 205.158.160.209

Congrats to both of you. Awesome!

From David Nelson on Wed, Sep 21, 2011 at 00:09:55 from 24.16.250.48

Sorry I'm late: Congrats! And good luck this weekend, I'll be watching for results.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Goose egg- zero miles.  At the hospital from sunup till almost sundown- Zach had a few problems crop up and is now in NICU.  But it looks like he'll be fine, even if he stays in the hospital a few days longer.  Some days, running is at the bottom of the priority list.

Weight: 0.00
Comments
From jun on Fri, Sep 16, 2011 at 22:38:56 from 174.23.184.121

Best of luck to you guys. Being married to a NICU nurse I can tell you that your son is in the absolute best of hands. Congrats, for sure.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

PM- 9 ez.  Ran 1.5 of them with McKinley peddling alongside on her bike, the first time we have ever done that.  Marci and Zach both came home from the hospital today and are doing great.

Float Miles: 9.00
Weight: 0.00
Comments
From Aaron Kennard on Mon, Sep 19, 2011 at 11:26:54 from 98.245.117.176

Congrats on the new addition! That's really an awesome time. Pretty cool that you have a son as well as daughters. Its amazing to have both. My 5 year old bre rode with me the other day for a 5 mile run and I absolutely loved it. Kids are awesome. Also, I was browsing the elite list on UROC...stoked to see how it goes for you. Looks like your beard is coming in nicely so it should go well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Lunch- 7 ez.  Legs feel typically sluggish for this stage of a taper, but I was able to move at sub-7 pace without trouble, so that is good.  And no tptp.

iRunFar preview of UROC is up for this weekend.  Looks like I snuck in the analysis

Float Miles: 7.00
Weight: 0.00
Comments
From Vis on Mon, Sep 19, 2011 at 20:08:02 from 208.88.8.22

You better go out and show Bryon what's up.

From Jon on Mon, Sep 19, 2011 at 20:47:29 from 74.177.125.83

I prefer to be the underdog/dark horse. Then you can surprise people.

From Cody on Mon, Sep 19, 2011 at 21:07:25 from 67.177.0.196

I think Bryon is right in his analysis. Who knows what Jon can do? If he is on his A game, he will be up there in the top 5 for sure. Pretty exciting stuff!

From Rob Murphy on Mon, Sep 19, 2011 at 22:43:37 from 98.202.141.17

That's pretty cool and belated congratulations on your boy.

Good times.

From Aaron Kennard on Tue, Sep 20, 2011 at 23:55:44 from 98.245.117.176

Didn't you beat Dave James in a race once? Maybe I'm thinking of someone else. Anyway, go show those top 5 predictions what the deal is. You're trained well, rested, tapered, and ready to rip it up right now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.002.000.000.000.006.00

AM- 6 miles with 2 MP (5:57, 5:59) over hilly terrain.   

Looks like UROC is going all-out with media coverage- red carpet interviews, almost-live streaming webcast from the race, etc.  http://www.snewsnet.com/cgi-bin/snews/22990.html

You can also follow live online results here on Saturday:

http://www.ultraroc.com/index.php?option=com_content&view=article&id=36&Itemid=78 

 Or, iRunFar on twitter: http://twitter.com/#!/iRunFar 

Fuel Miles: 6.00
Weight: 0.00
Comments
From Steve Piccolo on Thu, Sep 22, 2011 at 08:07:52 from 67.2.67.23

Sounds cool. Best wishes on your race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Lunch- 4 with Jason in a downpour.  Wet, but not cold.

 Looks like UROC is going to be muddy.  They are having lots of online video coverage- red carpet interviews of the elites and a panel Q&A Fri night, and 2-hour delayed race coverage on Saturday.  All at ultraroc.com. 

More UROC preview, too. 

Pace 3 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Lunch- 3 ez with 4 strides.

The last race info from the race website:

LIVE VIDEO COVERAGE

UROC will have unprecedented LIVE video coverage of the whole course.  Here is the schedule of broadcast.  Videos will be live HERE 

Spectators will also be able to follow the race live via: 

LIVE RESULTS 

LIVE TWITTER FEED 

LIVE WEBCAM    

Float Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

AM- 2 in the rain.  Now off to Virginia.  Looks like I'm going to get wet camping tonight and running tomorrow.

Fuel Miles: 2.00
Weight: 0.00
Comments
From Jake K on Fri, Sep 23, 2011 at 11:26:34 from 155.100.226.53

Good luck Jon!

From jtshad on Fri, Sep 23, 2011 at 12:27:15 from 69.20.183.178

Good luck and have fun! Try to stay warm and dry tonight!

From Superfly on Fri, Sep 23, 2011 at 12:38:11 from 74.211.21.81

Sounds fun... in a crazy running kind of way. Good luck man. Hope things go great for ya.

From jtshad on Sat, Sep 24, 2011 at 19:20:41 from 69.20.183.178

Wow, watching the live feed results and at the last checkpoint Jon is in a close race for 2/3/4 with some tough runners! He is running awesome!

From Jake K on Sat, Sep 24, 2011 at 19:25:27 from 67.177.21.60

5th place!

http://yfrog.com/kj649emj

http://yfrog.com/nys1rnqj

From jtshad on Sat, Sep 24, 2011 at 19:35:02 from 69.20.183.178

Amazing result, congrats Jon on the podium finish! You hung with some very tough runners, you are a true Ultra champion!

From JD on Sat, Sep 24, 2011 at 19:53:10 from 97.117.107.209

Just incredible hearing/seeing Jon mix it up with these other top ultra runners from around the country. So cool to hear the name Allen in the same sentence as Sharman, Roes, Wardian etc. Congratulations Jon!

From Aaron Kennard on Sat, Sep 24, 2011 at 22:59:38 from 98.245.117.176

YEAH JON!!!!!!!!!!!!!!

Congratulations. Awesome race, way to take home some cash.

I predicted this on the live feed about 30 miles into the race:

Comment From Aaron

My prediction: Mackey is going to seal the deal with the win. Roes won't finish in top 5 if he finishes. Wardian will push mackey all the way but finish 2nd. Sharman will close strong in top 5. Gall will hold on to top 5. Jon Allen will close strong in 5th or 6th.

Well, I was sure wrong about Geoff/Mackey, but looks like I nailed the Wardian/sharman/Jon Allen predictions! That's an awesome performance against such a stacked field Jon.

From Cody on Sat, Sep 24, 2011 at 23:39:24 from 67.177.0.196

Way to go Jon!

From Vis on Sat, Sep 24, 2011 at 23:49:47 from 208.88.8.22

Very nice.

From Ken on Sun, Sep 25, 2011 at 08:07:51 from 71.85.99.5

Awesome job Jon! I loved the comments the RD made about you during the awards ceremony! Geoff had a truly amazing race.

From Paul on Sun, Sep 25, 2011 at 16:20:38 from 24.10.141.104

Niiice. I followed splits a bit during the day, and was stoked for you on the final result. Way to stamp a name for yourself, and DELIVER! I always feel like there's extra pressure to perform when I get "elite status" at a race, so I'm sure it felt great to come through like that.

From Jon on Tue, Sep 27, 2011 at 22:40:59 from 74.177.125.83

Thanks for your comments, everyone. Aaron, props for calling the results ahead of time. Though you missed pretty much everyone but me :)

Paul- yeah, the Elite status was interesting, but fun. Lots of stuff at this race- videos, Q&A session, etc. It felt great to justify being there to place 5th.

From Aaron Kennard on Sun, Oct 09, 2011 at 01:01:03 from 98.245.117.176

Actually I got 3 out of the top 5 correct thanks to you!

Race: Ultra Race of Champions (UROC) 100k (63.75 Miles) 09:26:33, Place overall: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.0063.750.000.000.0064.75

UPDATE- Full report posted on Green Shorts Running blog

Running strong at your focus race of the year- $3

Meeting all your goals- $8

Having all of this happen in the biggest, most competitive, highest-profile race of your life- Priceless 

Pretty much sums up my day.  Thanks for your support, everyone.  I'll put up a full report sometime later this week, but it might take me a few days just to watch all the wonderful UROC videos they put up and read the iRF twitter updates.   

As a quick summary, it was a great race and I'm glad it came together like I thought it would.  Like Ian Sharman said, it was brutal- tougher than I expected given the amount of road.  But it was something awesome- running through the clouds 7 hrs into a race, pushing it harder through the entire ultra than I ever had before (hence the MP miles, and many were as hard as any 10k I've ever done), but somehow knowing that I would be able to still maintain for the 2+ hrs left.  With 1 hr to go the clouds lifted and I saw a beautiful sight- Ian Sharman in 4th place one minute ahead, Matt Flaherty in 3rd place another minute ahead, and Michael Wardian in 2nd place one more minute up.  If that doesn't motivate you to make yourself hurt even more, nothing will.

Fuel XC 2 Miles: 43.50Crossmax Miles: 21.00
Weight: 0.00
Comments
From Dale on Sun, Sep 25, 2011 at 23:54:40 from 69.10.215.11

Congrats on an awesome race! Was glued to the twitter feed. Well deserved 5th place finish. Bet you won't be such a mystery to the odds-makers at your next big race.

From jun on Mon, Sep 26, 2011 at 00:01:28 from 174.23.189.233

Unreal man, way to go. That's an amazing performance on that stage.

From Steve Piccolo on Mon, Sep 26, 2011 at 00:48:38 from 67.2.67.23

Awesome to see your name right up there with some of the best ultra runners in the world. And one who ran a 100 miler in 12-13 hours earlier this year.

From timp on Mon, Sep 26, 2011 at 09:24:16 from 99.110.188.230

Big ongrats on the race result!!

From jtshad on Mon, Sep 26, 2011 at 10:39:54 from 204.134.132.225

Congrats, can't wait to read the full report. You did awesome!

From Adam RW on Mon, Sep 26, 2011 at 10:47:31 from 155.101.152.123

Jon, Congratulations! I look forward to the full report. Your commitment and dedication over the last few years as you transitioned to trail racer has been truly inspirational.

From Seth on Mon, Sep 26, 2011 at 12:08:59 from 184.214.246.140

Nice job gutting it out with some of the best! I look forward to reading the full report.

From Jake K on Mon, Sep 26, 2011 at 13:12:13 from 155.100.226.53

Awesome performance Jon. Can't wait to read the full report. Sounds like it all came together very nicely.

From Superfly on Tue, Sep 27, 2011 at 12:43:50 from 74.211.21.81

You've worked really hard with your ultra racing and I'm pumped it all paid off in a big race! Super job man. I'm a cooler person because I know Jon. Awesome job!

From Jon on Tue, Sep 27, 2011 at 22:41:28 from 74.177.125.83

Thanks, everyone. Full report is up now.

From Andrea on Thu, Sep 29, 2011 at 21:24:40 from 67.177.21.60

Loved reading your report. AWESOME PERFORMANCE. Very impressive, and your finish is priceless :)

From Holt on Sat, Oct 08, 2011 at 19:02:07 from 97.126.200.104

Sorry to be so late...

Great job Jon; what a cool experience, and such an impressive result that you definitely earned!

From Adam RW on Sun, Oct 09, 2011 at 14:48:21 from 67.182.248.141

Jon, It was worth the wait to sit and read the whole thing straight through. WOW 2011 is all about some amazing running!!! Great job and congratulations on the new son.

I have to say this quote was great: "The dude must have cajones and guts of Teflon and Kevlar-coated steel with an unobtanium core and diamond coating, powered by the Energizer bunny."

Also the war cry in pic 91997-022-015 is perfect. I think you need to get that printed on the back of your race jersey to scare away the competition next race...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

What, you really think I'm going to run today?  You gotta be kidding.  Soreness was a 7 out of 10, probably the most sore since SGM years ago.  Far more sore than after the Bear 100 last year.

 Full race report is posted on my Green Shorts Running blog

Weight: 0.00
Comments
From Jake K on Wed, Sep 28, 2011 at 17:34:29 from 155.100.226.53

Awesome report Jon. Really enjoyed reading the novel. You had every right to celebrate that finish!!! Those kinds of moments where you hit the "stretch" goal, on that kind of stage, are ones to cherish!

From Jon on Wed, Sep 28, 2011 at 21:08:15 from 74.177.125.83

Thanks, Jake. Hopefully you do the same when you OTQ.

From steve ash on Thu, Sep 29, 2011 at 00:51:27 from 24.10.169.210

Congrats on your placing Jon! One of these days I'll join you and see what this ultra running is all about. From what I can tell it looks kinda hellish at times:) Not easy at all..

From allie on Thu, Sep 29, 2011 at 22:24:04 from 24.10.191.18

great race and great report. congratulations meeting all of your goals.

From SlowJoe on Thu, Sep 29, 2011 at 23:13:36 from 75.109.104.60

Congrats on an awesome race, the report was a very good read. I liked the finish celebration -- I always look so miserable even if I'm really happy at the end.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

Lunch- foam roller, followed by some xt.  Might run tomorrow.  Only sore thing still is my hips.

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

Lunch- ran 5.5 with Phil and Jim.  First run since UROC- most of my soreness is gone, except in my hips.  Definitely feel tired and sluggish, though- good thing I'm not trying to set a 5k PR anytime soon.

Want to see something really scary?  Watch the photos of my finish, starting with the first, in slideshow mode.  Hide your women and children first, though.  (Yes, I'm very aware Burt and others will use these pictures to mock me extensively.  Rightfully so.)

Pace 3 Miles: 5.50
Weight: 0.00
Comments
From Burnside on Thu, Sep 29, 2011 at 22:59:38 from 174.252.190.139

I just saw the photos-OMG...You ANIMAL!

From Jake K on Fri, Sep 30, 2011 at 11:16:48 from 155.100.226.53

I like # -010. It looks like you are skipping and snapping your fingers, and immediately made me think of the "Carlton" dance from the Fresh Prince of Bel Air.

From Paul on Fri, Sep 30, 2011 at 11:30:33 from 24.10.141.104

You've gotten really skinny...I miss the old "fat Jon".

My other thought is that the only thing I'd like to do for 9.5 hours is sleep...

But congrats again. I imagine those photos capture the feeling pretty well.

From Jon on Fri, Sep 30, 2011 at 22:17:36 from 74.177.125.83

Jake- yeah, 10 is definitely interesting. Of course, I look like I have Roid Rage on -015, and constipated in -016!

Paul- I was definitely excited. Threw my bottle and everything. Probably looked like a dork. No, definitely looked like a dork.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.001.006.00

Lunch- 5 running, 1 super intense xt (In it to win it obstacle course competition at work- our coed team took first place overall, which means we get gift certificates or something).  Barry is running the popular StumpJump 50k tomorrow, so hopefully it goes well.

Float Miles: 5.00
Weight: 0.00
Comments
From Ken on Tue, Oct 04, 2011 at 13:07:52 from 65.200.157.178

Glad you enjoyed the super intense xt session! I enjoyed being a spectator. Only crazy ppl actually participate!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Have a small niggle in my foot, so rest.  No need to start pushing anything yet.  Just play with my kids, do yard work, and watch General Conference instead.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM- 6

Lunch- 10 with Scott and Jim. 

After a few week reprive, here's some disturbing food for thought about a topic that could be a matter of grave importance to us all soon (though hopefully won't affect us).

Fuel Miles: 6.00SC2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch- 8 

After surviving a hot, humid summer, the heat has finally broken.  At last, I can look forward to 2-3 months of this:


 Although after not being below 55 deg for 6 months, I had to break out my jacket today for 45 deg temps.  Brrr!!! 

 

NB 760 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.500.000.000.000.0020.50

Lunch- 8.  Felt tired, sore, and slow.  Blah.

PM- 12.5 miles at Paris Mtn with Barry, hearing all about his 8th place finish at StumpJump 50k last weekend.  Unsurprisingly, my legs felt equally tired and sore as at lunch- actually, moreso.  Especially sore calfs.  Already cancelled BW for tomorrow, might xt instead.  Tired. But always nice to run with Barry on the mtns, especially now that the weather is pleasant.

Fuel XC Miles: 12.50Float Miles: 8.00
Weight: 0.00
Comments
From Rob Murphy on Thu, Oct 06, 2011 at 13:31:40 from 205.127.70.66

39 and snowing now here in Salt Lake. Enjoy that forecast below.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

AM- had wanted a BW.  Way too tired.  Decided to xt- could only manage 30 min.  Pretty tired.  And I'm dropping weight, for some reason, even though I think I'm eating the same but running less.  I guess I'm not recovered from UROC, and 90 miles this week was too ambitious.

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

Lunch- wasn't sure I felt up to a run, but decided to try it out.  Ended up with 6 ez miles- didn't feel superb, but felt a ton better than Wed/Thurs.  Plus, found out this week that 2 of my lunch run buddies are expecting babies (on top of one who had it this week!).

NB 760 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.500.000.000.000.0019.50

Early AM- Ran with Justin Cole for the first time today- he's a recent college grad and collegiate runner, just getting into road marathoning and trail racing.  We did a shuttle and ran the last ~20 miles of the FHT (70 miles from my house, so a bit of a drive).  Nice run- did the Burrell's Ford, Chattooga River (where they filmed Deliverance), and Cheohee sections- I stopped my watch accidentally, but Justin had his (though it seemed to be measuring a bit short).  Finished with about 19.5 miles in 3:43.  The best part was the temps- 50 at the start (my hands were chilly and we could see our breath for a bit) and 70 at the start.  I think I only drank 60 oz the whole time, about half my normal during the summer.  Nice meeting and running with Justin, too- and glad to complete the entire FHT for my record attempt next month.  Felt pretty good- knees were achy on the downs, and tired by the end, but much better than Wed/Thur.  Not sure elevation since I stopped my watch, but it was somewhere around 3500 climb/4600 loss.  Saw some wild boar, first time for that.  No east coast bear, still (only time I saw bear on a run was a bear cub up Waterton Canyon in Denver.

 

Crossmax Miles: 19.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM- 7

Lunch- 9 more in a occasional drizzle. 

Pace 3 Miles: 7.00Float Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.008.000.000.000.0018.00

AM- Med workout in the breezy rain with Jason, Dan, and Jim.  About 4 warmup, then tempo.  First mile was 6:17 (ease into it), then chasing Jim got me a 5:54 and 5:49.  I didn't want to go sub-6 even though the pace felt ok, so backed off.  6:04, 6:08, 6:03, 6:03, 6:01.  12 miles total.

Lunch- 6 by my lonesome.  Nobody here does doubles.

Supposed to have the GE 6k race this weekend.  We got bumped by the park last week due to schedule conflict.  So the RD found a new park... and they also discovered they had to bump us last night.  Poor RD- it's her first time being RD, too.  Race is cancelled, or at least delayed for a while.  

NB 760 Miles: 12.00Fuel Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.500.000.000.000.0019.50

Lunch- 6

PM- 13.5 with Barry at PM.  Only a few PM runs left till the park closes earlier due to daylight savings.  Found a new trail today.  Pretty dang sore and tired by the end.  2:09 or so. 

Fuel XC Miles: 13.50SC2 Miles: 6.00
Weight: 0.00
Comments
From Burnside on Thu, Oct 13, 2011 at 21:03:10 from 174.254.113.58

Green Eggs and Ham...Sam I am.

From Jon on Thu, Oct 13, 2011 at 22:13:38 from 74.177.82.194

sweet book

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

AM- 5.5 followed by some stretching yoga.

Lunch- 9.5 more with the guys. 

Float Miles: 9.50Fuel Miles: 5.50
Weight: 0.00
Comments
From jtshad on Fri, Oct 14, 2011 at 10:14:30 from 204.134.132.225

Happy birthday! I gotta get the FRB'ers wishing you it too!

From Jon on Fri, Oct 14, 2011 at 22:17:39 from 74.177.82.194

Thanks, Jeff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.003.008.00

AM- 5+3.  My ultra friends would say I should run 33 miles today.  However, I have neither the time nor the inclination to do so.  Plus it really doesn't fit in my training plan.  Still a great day, nonetheless.  Thanks for the well-wishes.

Fuel Miles: 5.00
Weight: 0.00
Comments
From Andrea on Fri, Oct 14, 2011 at 22:29:17 from 67.177.21.60

You should talk to your sprinting friends more often. They would think you are amazing for doing 5! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM- 6.  Then spent the whole day with the family, much of it in the Blue Ridge Mtns looking at the nice autumn colors.  Even ran with my daughters on the Shut In Ridge trail, too.

Float 2 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.5010.000.000.000.0023.50

AM- Had a little extra weight from the weekend, so I figured I'd start the week off right with a BW.  15.5 miles with 10 tinman tempo (60:30 or so).  About 101 min total.

Lunch- felt tired pre-run, but better than expected during the run, so went further than planned.  8 with the guys.  86 deg high today- should it be that warm in the middle of Oct?  86 degrees? 

Pace 3 Miles: 8.00Fuel Miles: 15.50
Weight: 0.00
Comments
From Aaron Kennard on Wed, Oct 19, 2011 at 12:11:32 from 98.245.117.176

not too shabby for a Monday morning!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM- 8

PM- 8 more.

I hit 3000 miles for the year today. My highest mileage year ever was 3357.5 in 2009, but didn't hit 3000 till after Thanksgiving. So this is my earliest ever by over 5 weeks. Hope to keep it going and finish up my year strong while giving myself a good start on next year.

Float Miles: 8.00NB 760 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.0010.5015.50

AM- In my attempt to be more well-rounded, I'm trying to do more than just run. This morning was 1 hr yoga. Good times. Then run 3.5 miles, xt 4 more.

Lunch- Cut the run short due to a foot niggle. Hmm. 1.5 + 6.5.

NB 760 Miles: 1.50Fuel Miles: 3.50
Weight: 0.00
Comments
From Ken on Thu, Oct 20, 2011 at 09:07:59 from 65.200.157.178

I wonder if your foot niggle has anything to do with your post from Tuesday? Hmm.

From Jon on Thu, Oct 20, 2011 at 22:17:35 from 74.177.82.194

Probably the Monday post...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.0012.5012.50

AM- 6 xt

Lunch- 6.5 xt.  RTN.  I doubt anyone can figure out what that means. 

Weight: 0.00
Comments
From Andrea on Thu, Oct 20, 2011 at 22:52:17 from 67.177.21.60

Run to nowhere

OR

Rainbow tandem night

From Jake K on Thu, Oct 20, 2011 at 22:53:43 from 67.177.21.60

And that was actually me posting above... under Andrea's name by accident. She wanted to make it clear she wasn't the weirdo.

From Jon on Thu, Oct 20, 2011 at 23:09:05 from 74.177.82.194

We're all weird, Jake. And good guess, but not even close.

From Cody on Thu, Oct 20, 2011 at 23:14:23 from 67.177.0.196

How about Really Tired Now?

From marci on Thu, Oct 20, 2011 at 23:58:54 from 74.177.82.194

Ran To Nigeria

Rest The Nogin

Ready to Nap

Ron To Nation

From steve ash on Fri, Oct 21, 2011 at 00:36:41 from 24.10.169.210

Jon, i'll be the first to say that I like Ron Paul. However.. that being said. What do you think about his foreign policy stance concerning the middle east? Does it not worry you that Iran has threatened to start the next world war in essence? this is the only thing that bugs me about Ron Paul. Pacifism in our recent history would have surely had us goosestepping to the sounds of "Horst Wessel". Ie- Marching music of the Nazis.. Just a thought:)

From steve ash on Fri, Oct 21, 2011 at 00:39:28 from 24.10.169.210

That one would worry me a bit if he were elected. Otherwise... I agree with almost everything he stands on.

From Jon on Fri, Oct 21, 2011 at 07:38:09 from 74.177.82.194

Marci's second guess is closest, but not right yet.

Steve- good question. In my opinion, though, Iran hasn't really threatened to start any wars. Read this article and let me know what you think- it turns the table and I think lets us Americans see events from another perspective:

http://www.lewrockwell.com/orig8/bryan2.html

Iran may talk tough to present a strong front, but they aren't the one that has invaded 2 countries in the middle east, is actively killing people in 4 more, and has killed (murdered) hundreds of thousands of people.

Regarding pacificism and WW2- try this perspective:

http://www.lewrockwell.com/vance/vance181.html

From Cody on Fri, Oct 21, 2011 at 10:35:28 from 67.137.240.196

Rest The Niggles

From Jon on Fri, Oct 21, 2011 at 21:43:01 from 74.177.82.194

Yup, Cody got it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch- 6 mapping the trails around GE.  Foot felt ok during the run, a bit sore after.  I'm going to skip the Sat long run to rest it for Mountain Masochist- rather be slightly under-trained than slightly over-injured.

Fuel Miles: 6.00
Weight: 0.00
Comments
From Adam RW on Mon, Oct 24, 2011 at 00:19:29 from 67.182.248.141

I agree that this is a good choice. I hope you stuck to it and that it pays off in the long run (pun intended).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

AM- 10.  I only ran 11 miles in 5 days, trying to rest the niggle in my right foot.  I run again today, and it hurts more than ever- every step, rather than just after the run.  But, my other foot also hurts, and more than the right one.  What the HAY?!?  Figures.  

Lunch- 8 more.  Both feet hurt.  Maybe turning 33 made me get really old and injury prone... 

Pace 3 Miles: 8.00Float 2 Miles: 10.00
Weight: 0.00
Comments
From Rob Murphy on Mon, Oct 24, 2011 at 22:09:50 from 76.27.122.13

Yeah... you might as well hang it up at 33.

Steve and I did the R2R2R Saturday and we both have our "race reports" up. His is better but gives me way too much credit.

I blame you for starting this. But thanks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.500.000.000.005.5020.00

AM- 10.5.  Feeling sore all over- maybe getting sick?  Both feet hurt.

Lunch- 4 run, 5.5 xt.

I think I'm a hobbit.  Here is my eating today:

First Breakfast (6 am)- hard boiled egg, pancake

Second Breakfast (9 am)- huge, huge, HUGE bowl of oatmeal with 1/2 cup blueberries

Mid-morning snack (9:30 am)- chips

First Lunch (11 am)- banana

Second Lunch (2 pm)- apple, PBJ, yogurt, orange, veggies

Afternoon Snack (4 pm)- burrito

Second Afternoon Snack (5 pm)- many handfuls of peanuts

Dinner (6 pm)- Sandwich, salad, bread, and pastry at Panera Bread 

NB 760 Miles: 4.00Fuel Miles: 10.50
Weight: 0.00
Comments
From Dale on Wed, Oct 26, 2011 at 11:05:24 from 69.10.215.11

Nope, no potatoes...

From Ken on Wed, Oct 26, 2011 at 19:53:36 from 71.85.99.5

How in the world is this a snack????

Afternoon Snack (4 pm)- burrito

From Jon on Wed, Oct 26, 2011 at 22:30:02 from 74.177.82.194

Potatoes?

Frozen burrito = 300 calorie snack!

From Dale on Thu, Oct 27, 2011 at 01:41:11 from 69.10.215.11

http://www.youtube.com/watch?v=4UonMvtstWc

From Jon on Thu, Oct 27, 2011 at 06:59:34 from 74.177.82.194

Mid-morning snack = lays potato chips. That's gotta count.

From jtshad on Thu, Oct 27, 2011 at 10:25:54 from 204.134.132.225

That is quite the eating schedule! Start feeling better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.000.000.000.000.0019.00

Lunch- 7 with the guys.

PM- PM with Barry for one last time this year (park closes at 6 pm after Daylight savings).  Enjoyable, as always.  12 miles, 2 hrs.

My credit card number was somehow stolen, and a $400 Lego Death Star was shipped to someone in SC, who unwittingly was supposed to forward it to Russia (along with 12 other packages he got).  Fortunately, his BS detector went off and he called the cops.  Lovely. 

Fuel XC Miles: 12.00Float Miles: 7.00
Weight: 0.00
Comments
From Jake K on Thu, Oct 27, 2011 at 11:37:49 from 155.100.226.53

Great excuse to get your wife off your back for impulsively buying a $400 lego set!

From J Cole on Thu, Oct 27, 2011 at 13:44:47 from 199.254.206.4

How many pieces is a $400 Lego set?

From Jon on Thu, Oct 27, 2011 at 21:02:29 from 74.177.82.194

A lot.

From James on Thu, Oct 27, 2011 at 21:17:06 from 71.213.49.233

He knows if he buys that much that he will have to give Marci the same amount to spend!

From Jon on Thu, Oct 27, 2011 at 21:26:35 from 74.177.82.194

Yeah, I would never spend $400 on Christmas for someone. Especially buying legos. I just got charged for it.

From Jon on Thu, Oct 27, 2011 at 21:58:23 from 74.177.82.194

Just looked- 3803 pieces! That would take a long time to make.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

AM- 6.5.  Only run of the day.

Float 2 Miles: 6.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

PM- Long couple of days at work due to some testing and hardware issues.  Got a quick 5.5 after work before heading to Trunk-r-Treat at our church.  This is the 3rd day this week I didn't get home until after 8 pm.  Long week.  

Now it's full taper time for Mountain Masochist.  You know it's a good race when there is even a shoe named after it

NB 760 Miles: 5.50
Weight: 0.00
Comments
From Adam RW on Mon, Oct 31, 2011 at 10:04:53 from 155.101.152.123

How does the saying go? When life gets in the way of living... Great job getting in the run anyway.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

AM- 7 before the wife had to leave.  Today is the big marathon/half marathon in Greenville, and the weather is pretty much perfect- it rained last night, weather is 40 and overcast.  Hope they all do well.

Float 2 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch- 8.  I run with a pretty good, fast group of guys from work at lunch most days- 2 of them placed first and second at the local marathon this weekend, running 2:39 and 2:49.  And another ran a 1:30 for his first 1/2.  Awesome.

Interesting article about what could happen if Ron Paul were elected.   

Float 2 Miles: 8.00
Weight: 0.00
Comments
From Aaron Kennard on Wed, Nov 02, 2011 at 15:08:26 from 98.245.117.176

I love the outlook in that article. Ron Paul is the only presidential candidate I can recall in my lifetime who I feel I can actually support and actually want in office. He is a breath of fresh air in politics.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.002.000.000.000.007.00

PM- 7 miles, with 2 MP.  Also did a bunch of situps, pushups, and wall sit as part of a fitness activity at work.

Fuel Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Lunch- full up taper time.  5 ez on the GE trails. 

They might be posting mid-race updates for my Saturday race here http://eco-xsports.blogspot.com/

And... uh oh, hopefully I haven't just been jinxed this weekend

Pace 3 Miles: 5.00
Weight: 0.00
Comments
From jtshad on Thu, Nov 03, 2011 at 10:31:27 from 69.20.183.178

Respect! You are now fully in the mix for wins in the ultra circuit...can fly under the radar anymore!

From Jake K on Thu, Nov 03, 2011 at 20:35:38 from 67.177.21.60

Looks like an awesome race! Good luck!

From Rob Murphy on Thu, Nov 03, 2011 at 20:48:42 from 76.27.122.13

Good luck Saturday Jon. I'll be sitting here in my pajamas, sipping my coffee, and tracking your race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Lunch- 3 ez.  Not feeling great, thanks to some sick kids who like to share.

NB 760 Miles: 3.00
Weight: 0.00
Comments
From TheMr.K on Thu, Nov 03, 2011 at 22:09:11 from 67.164.204.6

You did 3 after your kids got you sick? That's impressive. My kids passed their disease along last Sunday and I haven't been running since.

From Jon on Fri, Nov 04, 2011 at 07:43:48 from 74.177.82.194

It's not the 3 that's a big deal. It's the 50 mile race I have this weekend...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

AM- 2 ez.  Packing up to leave.  We'll see how tomorrow goes.  Should be fun.  Mountain Masochist Trail Run 50+.

Pace 3 Miles: 2.00
Weight: 0.00
Race: Mountain Masochist Trail Run (51.5 Miles) 08:33:59, Place overall: 16
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
53.000.000.000.000.0053.00

Quick report- Sick enough Friday to almost turn the car around and drive home, but ran anyways.  First 18 miles were ok, last 33 were not quite so much.  Still had a lot of fun and enjoyed the day, despite abject physical suffering (in other words, my day was typical for most mid-pack ultra runners).  Good times.  

Full report is now posted

Fuel XC 2 Miles: 28.50Crossmax Miles: 24.50
Weight: 0.00
Comments
From Rob Murphy on Sun, Nov 06, 2011 at 16:54:13 from 76.27.122.13

Sorry Jon...

Looking ahead, I did some research on that Foothills Trail record. So you are trying to run this 77 mile trail in less than 16:52. Correct?

From Jon on Sun, Nov 06, 2011 at 19:35:14 from 74.177.82.194

Correct. If I do it. Which I probably won't. I'm sick and worn out, and will probably take a little break.

From Rob Murphy on Sun, Nov 06, 2011 at 20:10:42 from 76.27.122.13

Hmmm... It was probably poor form for me to bring that up today.

"You can't run a marathon until you've forgotten your previous marathon" - Frank Shorter

You're pretty darn amazing though.

From Burnside on Mon, Nov 07, 2011 at 07:15:48 from 192.131.177.19

Well some times your the show and other times you watch the show...sounds like this time you had good view.

Still, a nice fall day out of the trial. Priceless!

From Dale on Mon, Nov 07, 2011 at 10:55:06 from 69.10.215.11

Yeah, can't imagine how being sick could affect your race. A bit nutty to stick it out. Nice work.

From nevels on Mon, Nov 07, 2011 at 17:51:53 from 216.186.150.163

solid run.

especially on that course.

especially whilst sick.

From James on Sun, Nov 13, 2011 at 22:57:02 from 71.213.49.138

Sorry it wasn't a day like you wanted. Maybe you should quit the crazy ultra stuff and go after that 2:30 again!:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.001.001.00

Lunch- 30 min of foam roller, stick, stretching, and a little cross training.  Ankle, arches are achy.  Slight soreness in knees, hips, and quads.  Feel good other than that (well, except for overall fatigue).

The sun was setting as I left work.  I don't really care if the sun comes up late in the morning, but sunlight in the evening is nice.  Why can't we just stay on daylight savings year-round? 

Full race report from Saturday is now posted

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

Lunch- wasn't planning to run till Thursday, and only a few miles then, but felt good so ran 5 miles.  Good times- not too sore.  Feeling better about trying the FHT attempt Thanksgiving week.

Here is an interesting article.  It is the best explanation I have ever seen about why Greece is in trouble, why it affects others, and what they can do. 

Fuel Miles: 5.00
Weight: 0.00
Comments
From Rob Murphy on Wed, Nov 09, 2011 at 21:29:00 from 76.27.122.13

Greece? Is that like another country?

From Jon on Wed, Nov 09, 2011 at 21:41:01 from 74.177.82.194

Type of food. You ever heard of Greek restaurants, olives, and gyros? All related. And I think feta cheese is somehow involved, too.

From Rob Murphy on Thu, Nov 10, 2011 at 19:55:46 from 76.27.122.13

Speakig of Greek Restaurants, have you been to Stax Omega yet in Greenville? Not far from Haywood Mall. I still crave the chicken supreme sandwich after 10 years.

I was just playing the typical dumb American with no knowledge of anything beyond our borders.

From Jon on Thu, Nov 10, 2011 at 21:37:05 from 74.177.82.194

Rob- we actually tried to go there last month, and it looks like it is closed!

From Rob Murphy on Thu, Nov 10, 2011 at 21:41:53 from 76.27.122.13

If that is true then I have no reason to ever move back. Except mane Barley's Pizza.

From Jon on Thu, Nov 10, 2011 at 21:48:28 from 74.177.82.194

Where is Barley's Pizza?

You can also move back to be near me!

From Rob Murphy on Thu, Nov 10, 2011 at 22:01:07 from 76.27.122.13

barleystaproom.com/greenville

There's one in Ashville too which is where Ann and I are thinking about retiring in about 15 years.

From Jon on Thu, Nov 10, 2011 at 23:29:21 from 74.177.82.194

Good call on Asheville- I'd love to live there, too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch- 6.  Feeling ok.

Cool article in Running Times focused on my alma mater and their cross country team.  The coach started just as I was graduating, so it's neat to see the success they have had since I left.  And yes, I ran up the Lookout Mountain many times in practice, both on the paved road and on a singletrack trail. 

Float 2 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch- 8 miles with a big group of guys- 8 of us in all for the whole time.  Lots of random conversation and leaf catching.

Fuel Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

AM- nice run on the streets around my neighborhood on a brisk Sat morning.  12 miles, 1:33.

NB 760 Miles: 12.00
Weight: 0.00
Comments
From Cody on Sun, Nov 13, 2011 at 23:46:57 from 67.177.0.196

Just watched wintervention ( Warren miller) on Netflix. Itching to go skiing now!! Remember that flick? Good times

From Jon on Mon, Nov 14, 2011 at 08:46:13 from 74.177.82.194

Man, I haven't seen Warren Miller movie in a few years, and haven't been skiing in 2 or 3 years. Surprisingly, they don't show WM films in sunny SC!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

AM- 4.5 ez. 

PM- 9.5 ez.  Getting a bit of a sore throat/cold. 

Threw my hat into the Western States lottery today.  Less than 20% chance of getting in, it seems, but lightning may strike.  Find out in a month if I'm in or not.

NB 760 Miles: 4.50SC2 Miles: 9.50
Weight: 0.00
Comments
From TheMr.K on Mon, Nov 14, 2011 at 09:48:45 from 166.205.12.200

Good luck!

From Rob Murphy on Mon, Nov 14, 2011 at 10:06:58 from 205.127.70.66

Is that a 100% lottery system or do they give any consideration at all to being good?

From Paul on Mon, Nov 14, 2011 at 10:26:28 from 24.10.141.104

Yeah, you should get in just for being Jon Allen.

From Jake K on Mon, Nov 14, 2011 at 21:55:32 from 67.177.21.60

Jon if you get in, I'd love an excuse to get out to Tahoe, so you could easily convince me to come and be a pacer!

From Jon on Mon, Nov 14, 2011 at 22:11:38 from 74.177.82.194

Rob- basically all lottery, except top 10 from last year.

Jake- if I get in, you're hired.

From Rob Murphy on Tue, Nov 15, 2011 at 16:58:06 from 205.127.70.66

Oh oh! Me too!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch- 6.  Cut the run short and cancelled evening trail run with Barry due to sickness.  Ugh.

Heard a shocking statistic today.  Best estimates are that about 700,000 Iraqis were killed in the war, on top of the 4000 American soldiers.  That is sad and a true tragedy.  And, if you add up the cost of the war, the military essentially spent $8 million for each Iraqi killed.  That means, the government spent or borrowed $13,000 for every American citizen for that war.  Morally AND fiscally, we cannot afford this.  

Then, I watch in horror as the Republican candidates debate Saturday night, and most of the leading candidates openly discuss starting a war with Iran.  I repeat, morally and fiscally, our country cannot afford this.  As a citizen and as a human being, I hope each person will seriously look at Ron Paul, the only candidate who is truly against war, in favor of saving innocent lives (regardless of nationality), and for fiscal conservativism.  Our future, your kid's future, and millions of other lives around the world are depending on it.

Fuel Miles: 6.00
Weight: 0.00
Comments
From TheMr.K on Mon, Nov 14, 2011 at 22:41:11 from 67.164.204.6

I couldn't agree more!

From Rob Murphy on Tue, Nov 15, 2011 at 12:51:14 from 205.127.70.66

The difference between the United States and many other nations when it comes to war in general is that we can point to several positive things that came about as a result of war. We won our independence as a result of a war. Slavery came to an end as a result of a war.A huge chunk of our territory was added as a result of victorious wars. Fascism was defeated and the holocaust stopped as the result of a war. So I think there really is this belief in the U.S. that despite its' horrors, war can lead to very positive changes.

If you are, for example, Germany, you don't have this.

The United States possesses great power. All nations that have great power will use that power in what they perceive to be their self interest. If the U.S. believes that it is in its interest to prevent Iran from acquiring a bomb, then it will probably do so.

So the only question is how will we use our power? You can certainly make the case that the invasion of Iraq was an unwise use of it and I would agree with you mostly. If you are Ron Paul, you need to make the case of why it isn't in our interest to use military action to prevent Iran from attaining nukes. The fact that some Iranians will die and perhaps some Americans will not do it. As a nation we aren't that sensitive.

Another thing we could do to get more Americans who matter to take these things seriously is to require military service of more Americans. In my years in the Army I never knew a rich guy. The class of Americans that fights our wars is very distinct from the class that sends them.

Thoughts?

From Jon on Tue, Nov 15, 2011 at 20:45:25 from 74.177.82.194

Rob- in general, the only time I think war is ok is if someone is invading you, or suppressing you and denying you your freedoms (i.e. American Revolution). It is true that the US has great power, and we have pretty much abused that power over the past 60 years (and even for 100+ years). You are correct that Americans don't really give a hoot if people in other countries die, which is a sad, sad indictment of us as humans.

Here's a good article about Iran getting nukes (which, by the way, it doesn't seem they are): http://lewrockwell.com/margolis/margolis267.html

And for why Iran thinks they need them and hate America, read this, where America and Iran's histories are reversed:

http://www.lewrockwell.com/orig8/bryan2.html

From Aaron Kennard on Tue, Nov 15, 2011 at 21:57:08 from 98.245.117.176

Thanks for giving me a sore throat! Lame.

I agree on the horrific stance of all the candidates besides Ron Paul. It's pretty ridiculous.

From David Nelson on Wed, Nov 16, 2011 at 00:22:14 from 50.135.121.98

I totally agree with your sentiment on unnecessary wars that must end for moral/economy/etc. reasons. But I disagree with Paul's strict understanding of non-intervention (things like leaving the UN). I think that's naive for a country that should be a leader in seeking peace. Among the Republicans I think Huntsman has a better philosophy on foreign policy (and experience), and he seems to be alone with Paul as far as Iran goes.

Also, I think Rob is right that our military's makeup is unbalanced socio-economically, and that works against making sound decisions about how we use force. Too many vets coming home broken.

But that's enough politics for me, I come here to read about running. Just thought I'd leave a quick thought. Good luck on the Western States bid.

From Jon on Wed, Nov 16, 2011 at 07:04:54 from 74.177.82.194

Thanks, Dave. Yeah, my running blog has a little politics mixed in it now and then these days. The sad part is that we still have another year till this election.

From David Nelson on Wed, Nov 16, 2011 at 10:56:13 from 50.135.121.98

Too true. Hard to avoid it these days. In my job it seems like I'm hammered by partisan politics all day long, and I'm sure that's only going to increase for the next 11 months, so running is a nice release valve.

From Jon on Wed, Nov 16, 2011 at 11:59:04 from 98.71.177.166

Rob- by the way, some people may argue with saying that US and our Allies have better morals or results than our enemies in war. The leaders of both groups have many atrocities and much, much blood on their hands. Here's a long read addressing that, giving a less-PC version of history that what we find in school books:

http://lewrockwell.com/gregory/gregory243.html

From Rob Murphy on Wed, Nov 16, 2011 at 12:52:54 from 205.127.70.66

It can't be all running all the time. Running makes us smarter, clearer thinking people. We need to share that.

From Jon on Wed, Nov 16, 2011 at 15:09:30 from 98.71.177.166

All running makes for boring guys. And skinny. That's why we argue about the most taboo subject of all- politics!

From Holt on Wed, Nov 16, 2011 at 15:53:32 from 204.113.55.41

I - like Dave - am surprised that Huntsman hasn't gained any ground. But I guess I shouldn't be too amazed in the pendulum of Obama/Dem backlash the Republicans are in right now.

From Jon on Wed, Nov 16, 2011 at 17:06:46 from 98.71.177.166

Given the choice between Huntsman and Romney, I'd choose Huntsman. Mainly because I never heard about him when he was Governor, while Romney was in the news a lot as a Governor (not a good thing in my book).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Sick at home, no running.

Weight: 0.00
Comments
From Andrea on Wed, Nov 16, 2011 at 11:14:56 from 72.37.171.52

Hope you feel better quickly!

From J Cole on Wed, Nov 16, 2011 at 18:24:23 from 199.254.206.4

Get better! Maybe a good chance to rest up for FHT?

From Jon on Wed, Nov 16, 2011 at 19:54:14 from 98.71.177.166

Sure hope so, Justin.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch- back at work, feeling much better.  8 ez.

Fuel Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.002.506.00

Follow up article regarding possible war with Iran that was discussed on my blog on Tuesday.

Lunch- 3.5 ez, 2.5 xt.  6k race tomorrow, then FKT attempt on the Foothills Trail. 

SC2 Miles: 3.50
Weight: 0.00
Comments
From Rob Murphy on Thu, Nov 17, 2011 at 23:34:17 from 76.27.122.13

To say that U.S. intervention in Korea/Vietnam/Grenada didn't make us any freer is virtually impossible. They were all three part of the larger Cold War policy of containing communism. Of course the theory behind containing communism was that its spread would eventually threaten the United States and its freedom. Since the United States did commit itself to aggressively confronting communism, it's kind of hard to say what would have happened if we hadn't. One thing I can say for sure is that the people of South Korea are freer today because of us.

I would hardly consider our humanitarian mission to Somalia in 1992-93 that led to the Black Hawk Down incident an "invasion". At the time I was stationed at Fort Benning - the same post where the Rangers who died were from. One of the most moving experiences of my life was attending the memorial service for those men . At the time I was as enraged as everyone else was and my attitude was "screw em - let them all starve". These men were in Somalia safeguarding international relief shipments so that they would get to the starving Somalis, not be hijacked by ruthless warlords. There was no imperialist motive - just the desire of a good and decent people (Americans) to feed starving people.

Ron Paul is right from time to time. The general principle that the United States should find alternatives to the use of military force is a good one I think. But he is also an ideologue and, like all ideologues (whether liberal, conservative, or libertarian), he tries to make the whole world conform to his ideology. In my opinion the world isn't that simple. I'm glad he's in the race and his voice needs to be heard. I believe that the Republican Party's aggressive interventionism needs to be tempered. But I also believe that there are times when we need to be prepared to use force for our own benefit and for others.

From Jon on Fri, Nov 18, 2011 at 00:07:40 from 98.71.177.166

:)

From Jon on Fri, Nov 18, 2011 at 00:30:07 from 98.71.177.166

Rob, my wife is onto us. She said, "Isn't Rob the one you have really, really long conversations with?"

From Jon on Fri, Nov 18, 2011 at 18:47:21 from 98.71.177.166

By the way, Rob, here's a great message from MLK about policing the world...

http://www.youtube.com/watch?v=BzGZ3v-74Ro&feature=related

Race: GE 6k+ cross country race (3.88 Miles) 00:23:36, Place overall: 7
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.004.000.0010.00

AM- GE 6k at Connestee Park.  Great weather (40 deg), nice course with about 1.5 mile pavement, 2+ miles singletrack trail.  I knew I wasn't going to be speedy fast, between lack of recovery from my 50 miler, being sick, and being slightly undertrained.  Ran about 6th to 9th place the whole race- worked pretty hard, but definitely didn't go all out.  First mile on pavement was 5:33, then 2-6:20's on the trail, then a 6:00 on trail/pavement to the finish..  I knew my speed wasn't there, so I wasn't going to kill myself- my bigger priority is Monday's trail run.  Really enjoyed running on the nice trails, though, and seeing a little carnage- I think 4 or 5 of the top 10 guys fell, including 2 guys right behind me (no injuries, though).  GE team ran strong, with 4 of the guys finishing ahead of me, including Jim for the overall win.  I think I finished 7th place, but not sure.  23:37 (6:06 avg) for the race- interestingly, that is the exact same pace as the February run I did at the same location, though that race had a slightly different course and was slower thanks to lots of water/mud.  Given that I wasn't 100% today, I guess it's good that I ran as fast as last race.  Thanks to Laura, the PS staff, Todd, and everyone else for doing a great job.

Now rest for my 77 mile trail run on the Foothills Trail on Monday.  The record is 16:52, and only 13 people have ever completed the run.  Hope I survive! 

Crossmax Miles: 10.00
Weight: 0.00
Comments
From Cody on Sat, Nov 19, 2011 at 22:16:40 from 67.177.0.196

Good race, and good luck monday. Don't die

From Rob Murphy on Sun, Nov 20, 2011 at 16:31:47 from 76.27.122.13

I know that if I lived in Greenville still that you would have me completely sucked into the trail running scene.I wouldn't be able to resist the peer pressure.

Sounds like fun tomorrow - good luck.

Are you getting lots more blog hits in greenshortsrunning since all the publicity in Trail Runner this month?

From Jon on Mon, Nov 28, 2011 at 22:04:28 from 74.177.97.245

You know, Rob, SLC is tons better than Greenville for trails...

Hard to say. I don't really track visits. No extra comments.

Race: Foothills Trail 76 mile (76 Miles) 17:54:50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
78.000.000.000.000.0078.00

Ran the entire 76 miles, rugged, remote, wonderful Foothills Trail in NC/SC.  Was going for my first finish and to break the Fastest Known Time of 16:52.  Run went well, aided by my crew Dad and 3 AWESOME pacers.  Was stymied by lots of water on the trail that reduced us to a slow, slow walk whenever descending the (literally) thousands of stairs or rocks due to extreme slickness, but still completed it in the second fastest time ever.  Hot day- 2 deg off record high plus humidity had us in T-shirts and sweating all day.  Sore and tired (up at 4 am, run 18 hrs, sleep at 4 am), but had a great time.  Full report to follow later, maybe after Thanksgiving.  76 miles of trail plus a mile run in and out.  ~17000 ft climbing, 16000 descending over sometimes brutal terrain leave me the sorest I've been since at least the Bear 100 last year. Missed the record by an hour, but was told I'm only the third or fourth person to finish the trail on their first attempt (the DNF list is twice as long as the finisher's list).  Fun, hard day with lots of help from some great people.  

Full report up on my blogger

XT Wings 2 Miles: 30.00Crossmax Miles: 48.00
Weight: 0.00
Comments
From timp on Tue, Nov 22, 2011 at 08:52:53 from 99.110.188.230

Congrats Jon! Sounds like the record would have easily went down if it wasn't for the moisture.

From Ken on Tue, Nov 22, 2011 at 09:16:52 from 71.85.99.5

Great job Jon! Was a blast running with you. We saw some amazing views that is for sure. Looking forward to reading the full report! Have a great Thanksgiving!

From Rob Murphy on Tue, Nov 22, 2011 at 09:22:27 from 205.127.70.66

Amazng! Congratulations.

From Bret on Tue, Nov 22, 2011 at 09:26:25 from 64.128.133.66

Nice job Jon - sounds incredible. Looking forward to your always well-penned full report.

From crockett on Tue, Nov 22, 2011 at 11:21:52 from 216.49.181.254

Wow! Great stuff. Cool adventure.

From Paul on Tue, Nov 22, 2011 at 11:50:27 from 24.10.141.104

Great job ya big nut!

From Cody on Tue, Nov 22, 2011 at 11:52:54 from 67.137.240.195

Sounds horribly awesome! Nice Job

From jtshad on Tue, Nov 22, 2011 at 14:34:59 from 204.134.132.225

Wow, congrats on an awesome run. You deserve the biggest Thanksgiving meal imaginable now!

From Jake K on Tue, Nov 22, 2011 at 16:06:50 from 75.193.147.199

Awesome job Jon! This sounds pretty epic!

From Andrea on Wed, Nov 23, 2011 at 20:06:57 from 96.32.4.123

Great job! That run looks great and sounds like you had a great time.

From Holt on Fri, Nov 25, 2011 at 22:54:47 from 50.8.79.137

Crazy stuff - great run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Cool little running video someone made:

Onwards from AKQA on Vimeo.

It's funny how you can relate to a little stick figure running.  I like the title, too, cause the word I kept using during the recent Mountain Masochist to motivate myself was "Onwards." 

Weight: 0.00
Comments
From Vis on Fri, Nov 25, 2011 at 21:12:23 from 208.88.8.22

Thanks for the vid. It inspired me to run a little more today.

From Rob Murphy on Fri, Nov 25, 2011 at 21:17:13 from 76.27.122.13

That was nice.

From marci on Sat, Nov 26, 2011 at 09:59:01 from 74.177.97.245

a conversation by your daughters while watching this video:

A-wow dad is running fast. He isn't suppose to blow stuff out of his nose. silly dad.

M-That isn't dad!!! dad has green shorts, not yellow.

HA!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM- 5 ez.  My right ankle is still very sore to run on, but at least it's not swollen to twice its normal size like earlier this week.  Muscle soreness is pretty minimal now, but definitely fatigued still.  I'll just go easy next week, then start ramping up again.  Next key race is Umstead 100 in March, with Harbison 50k and Uwharrie 40 as training races.

SC2 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

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

My highest yearly mileage was 3331 in 2009.  Obviously already past that this year, with probably several hundred more to come.

Full report for my FHT run last week is now posted

Lunch- 8 in the rain.  Supposed to rain 4-6 inches in Greenville today, a notable amount even here.  That would be about 3-4 months worth of rain in Logan.

SC2 Miles: 8.00
Weight: 0.00
Comments
From Rob Murphy on Mon, Nov 28, 2011 at 20:51:07 from 76.27.122.13

Nothing like those South Carolina winters - day after day of 40 degree rain.

From Jon on Mon, Nov 28, 2011 at 22:14:14 from 74.177.97.245

60 deg today, so not bad. But yes, the 40 deg days are coming. Still better than Logan, though. But I prefer snow to rain when 35 deg!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.008.008.00

Lunch- my ankle is still hurting, esp. after yesterday's run.  Well, I'm no longer sure it is my ankle- seems more like a tendon along the top of the foot near the ankle.  Either way, xt today.

 Any ultrarunners should enjoy Geoff Roes' preview of TNF50 this weekend. 

Weight: 0.00
Comments
From Aaron Kennard on Tue, Nov 29, 2011 at 20:22:31 from 98.245.117.176

That roes post was hilarious!

And congrats on your FHT run, epic stuff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

PM- 5xt.  Yawn.

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

Lunch- back on the horse.  8 miles.  Ankle is improving, but not perfect.

Got a pair of Hoka's in the mail today.  Not a fan of paying $100 for a pair of shoes (normally $160), but I gotta see what these things are all about.  Counting my 4 other shoes still in the box, I now have 20 pairs of still-active running shoes.  I need help. 

Pace 3 Miles: 8.00
Weight: 0.00
Comments
From Rob Murphy on Thu, Dec 01, 2011 at 21:53:36 from 76.27.122.13

Hmmm... I have not thought to count mine. Throwing away a pair of running shoes makes me sad though. I have actually thrown them away and then retrieved them from the can a couple hours later. I picture them cold, lonely, forgotten.

My name is Rob and I'm a shoeaholic.

From Jon on Thu, Dec 01, 2011 at 22:47:42 from 98.71.184.216

Even though I have enough pairs for 2 or 3 years, I still buy more.

My name is Jon and I'm a shoeaholic.

From J Cole on Fri, Dec 02, 2011 at 21:16:17 from 75.138.127.81

My name is Justin and I too am a shoeaholic. I recently went through an intervention where I was forced to donate 5 pairs to Goodwill (all with 300-400 miles but still in decent shape). I still have 6 active pairs of running shoes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Lunch- 7.  It's been absolutely gorgeous weather for lunchtime running this week- around 50 deg and sunny with a slight breeze.

SC2 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

AM- 14 ez by myself around the house.  Moderately rolly terrain, 1:46.  Cool and breezy, 45 deg (a lot warmer than the 9 deg in Logan right now!).  Now gotta watch TNF50 twitters. 

John Stewart with another excellent clip, this one about bankers and the Fed, explaining it as only he can. 

 

Float 2 Miles: 14.00
Weight: 0.00
Comments
From Rob Murphy on Sat, Dec 03, 2011 at 00:30:38 from 76.27.122.13

Jeez! Isn't it almost midnight? Get some sleep.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

AM- 7

Lunch-10.  First double in 3 weeks.  It's been nice to sleep in, but lazy time is over- time to start the long ramp up to Umstead 100 in March, with just a few races in between (Harbison 50k, Uwharrie 40). 

SC2 Miles: 10.00Float 2 Miles: 7.00
Weight: 0.00
Comments
From Rob Murphy on Mon, Dec 05, 2011 at 23:54:36 from 76.27.122.13

I just checked out the website for the Umstead 100. The course looks beautiful - and fast.

From Jon on Tue, Dec 06, 2011 at 08:39:04 from 98.71.184.216

Yes, that's my goal- run a really fast 100 so I won't have to do another one like that. Then I can focus on more mountainous ones...

From Scott Wesemann on Tue, Dec 06, 2011 at 19:01:53 from 205.158.160.209

Nice double. That looks like a really sweet 100.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.503.000.000.003.0016.50

AM- 6, including a 5k in 18:18 for a gym competition.

Lunch- 7.5+3xt.  Left for work at 8:15 this morning, got home from work at midnight.  One of those long days. Didn't see the wife or kids at all.  I think I'm going to bed- gotta be back at work at 8 tomorrow.  Technically, today.

Float Miles: 7.50Fuel Miles: 6.00
Weight: 0.00
Comments
From James on Wed, Dec 07, 2011 at 20:47:24 from 71.213.52.168

Gym competition? How are Marci and the girls?

From Jon on Wed, Dec 07, 2011 at 22:52:08 from 98.71.184.216

Everyone is doing well. The boy is, too. 3 kids now.

From James on Wed, Dec 07, 2011 at 23:10:53 from 71.213.52.168

Wow! How old is your boy?

From Jon on Wed, Dec 07, 2011 at 23:56:02 from 98.71.184.216

3 months. Little guy still.

From James on Fri, Dec 09, 2011 at 00:29:01 from 71.213.52.168

Congrats!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- 10 miles with Jim on a windy, rainy day.  30 min of it was splashing, slipping around some muddy trails.

Float 2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Lunch- 9 with the guys.  Much nicer weather than yesterday.  

SC2 Miles: 9.00
Weight: 0.00
Comments
From nevels on Thu, Dec 08, 2011 at 20:42:58 from 74.92.144.77

amen to that

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.002.009.00

Lunch- 7+2.

Western States lottery is tomorrow.  It's my first time ever applying.  Less than 10% chance of getting in, but here's to luck.  Maybe I'll burn a pair of shoes to the running gods. 

Pace 3 Miles: 7.00
Weight: 0.00
Comments
From Jake K on Fri, Dec 09, 2011 at 19:23:45 from 155.100.226.53

Wow those odds are tough... I was reading some blogs about Hardrock and the 20% or so chance to get in there... anyways, good luck w/ the lottery!

From Steve Piccolo on Sat, Dec 10, 2011 at 00:39:52 from 67.2.86.39

Careful, you don't want to run out of running shoes! Good luck on getting in.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.500.000.000.000.0020.50

AM- very nice run with Justin and Barry at Dupont State Forest.  It's a wonderful place to run- relatively hilly, nice mix of singletrack, doubletrack, and gravel road, all with a little water mixed in and 99% runnable.  Good weather, too- 30 deg at the start, 50 at the finish- only drank 40-50 oz of water, which I would often drink in about an hour in the summer.  What a great day running with some good guys.  Finished with just over 20.5 miles in 3:21 running time, 3600 ft climbing.  That's one very nice thing about SC- the trails are more or less passable and generally snow-free year round.  We did have a little excitement on the way home when one deer went running full speed right in front of our car, and another one just about T-boned us.  He somehow stopped just in time.

Came home to watch the end of the Western States lottery.  I was among the 85% of entrants who did not get drawn.  Looks like I'll have to plan my schedule for next year now.  I wanted to do some good, competitive races.  With WS out, I'll likely fly to San Fran in a year for TNF 50.  We'll see- still a long ways out. 

Fuel XC Miles: 20.50
Weight: 0.00
Comments
From Jake K on Sat, Dec 10, 2011 at 16:21:48 from 67.177.21.60

Bummer to hear about the WS lottery, Jon. I was going to re-up my offer to being a pacer, as its the weekend after my big race for the spring.

From J Cole on Sun, Dec 11, 2011 at 13:46:28 from 75.138.127.81

I watched some of Rudolph last night. I couldnt make it through the whole thing because I kept having flash backs to the deer almost killing me. And the peppermint never made me sneeze. Makes me want to try the Christmas peppermint flavored gu.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

AM- 10

Lunch- same, but with the guys. 

Pace 3 Miles: 10.00NB 760 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.000.000.000.000.0019.00

Lunch- 8

PM- Just under 11 at PM with Barry.  Talking so much that we missed a turn onto our normal route in the dark, so ended up a bit shorter than normal.  Nice run, a bit chilly.  1:44, I think.

The more I learn, the more it appears that we, as the American people, have a quandry on our hands.  The time is likely approaching that we will need to decide if we want to support freedom and democracy worldwide, or if we want to support the actions of the US government.  Because we can't do both at the same time

And, the time is approaching that the American people need to decide if we want to support the US Constitution or support the actions of the US government.  Because we can't do both at the same time.  Just remember- this country and this people are far different than the government.  You can love the country and people but not agree with the government's actions.

Ok, libertarian diatribe of the week is over.  Go back to your lives. [stepping off soapbox] 

Fuel XC Miles: 11.00SC2 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Slept through the morning run- way, way too tired.  So Lunch- 9.

My last remaining big toenail comes off tomorrow morning.  I'll be down to 8 toenails max.  Yup, I'm weird like that.  It's causing issues, and this is the year to get it off since we hit our high deductible with Zach's birth.  I'll get another 4 weeks of running with a very bloody and painful toe.  Good times. 

Float Miles: 9.00
Weight: 0.00
Comments
From jun on Wed, Dec 14, 2011 at 23:11:30 from 174.23.163.223

It's interesting you are having your two largest toe nails removed when another friend of mine is having the other 8 removed leaving only his big toes untouched.

From Jon on Thu, Dec 15, 2011 at 00:34:10 from 98.71.184.216

My 8 are often black but not really painful and not serious to cause any sort of issue (knock on wood). It's my 2 big ones that cause me pain right now. Well, just 1, since the right one was chopped off last summer.

We're sick individuals, we are, us ultrarunners.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.007.000.000.000.0019.00

AM- Needed to get in my long run due to my toe surgery today, so woke up early.  19 total miles, including a bit of a medium workout (7 miles in 43:20) with a time of 2:13 (7:01 avg).  Next few days might be spotty, depending on how my toe feels.  I now officially only have 8 toenails.

Fuel Miles: 19.00
Weight: 0.00
Comments
From Andrea on Thu, Dec 15, 2011 at 14:41:33 from 72.37.244.100

They pulled out your toenail?? That does not sound pleasant...nor does the next two weeks.

From Jon on Thu, Dec 15, 2011 at 16:39:24 from 98.71.146.224

Yes. And I wish it was just 2 weeks- last time, I still had runs I cut short after 5 weeks due to toe pain. Although it usually went numb after 30 min on most run, so wasn't an issue after that.

From crockett on Thu, Dec 15, 2011 at 18:11:19 from 216.49.181.254

Not fun. I've only had half of one removed. That was painful.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.001.000.0013.00

AM- 4 easy, then 1 all out mile for a work competition- ran a 5:03.  My fastest mile in a long time.  Finished up with pushups, situps, and wall sit.  

Lunch- 8.  The Float 2 shoes bend at the right place such that my hurt toe doesn't get hit so doesn't hurt much. 

Float 2 Miles: 13.00
Weight: 0.00
Comments
From Jake K on Fri, Dec 16, 2011 at 23:09:04 from 67.177.21.60

Wow Jon... you should get an entire toe taken off and you'll be running sub 4:30 for the mile in no time!

From Jon on Sat, Dec 17, 2011 at 08:40:39 from 98.71.146.224

How about a foot? What will that get me?

From Jake K on Sat, Dec 17, 2011 at 10:15:46 from 67.177.21.60

crutches

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

AM- wanted to get at least 10, ended up doing 13.  Ran the rolling hills around my house, including finding a little 1 mile dirt section.  1:39 with 800 ft climbing.  Pretty happy with my mileage this week, especially considering I had a toenail removed.  

NB 760 Miles: 13.00
Weight: 0.00
Comments
From David Nelson on Sat, Dec 17, 2011 at 23:58:15 from 50.135.121.98

Great commentary on your toe and politics lately, but when am I going to see some Tebow analysis on this blog?!

From Jon on Sun, Dec 18, 2011 at 08:51:14 from 98.71.146.224

TEEEEEEEEEEEEBBBBOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOW!

If the Broncos beat NE today, you'll hear all about it. Plus, I haven't seen Paul write anything about GB... so if he isn't talking football with an undefeated season going, then I figure no one else can brag.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.0010.000.000.000.0022.00

AM- BW.  10 tinman tempo in just over 61 min as part of a 15 mile,  99 min run.  Toe hurt.

Lunch- 7 more with the guys, who were moving much faster than my tired legs wanted.  Ugh.  Tuckered out. 

SC2 Miles: 7.00Float 2 Miles: 15.00
Weight: 0.00
Comments
From Rob Murphy on Mon, Dec 19, 2011 at 23:44:36 from 184.164.102.88

Did you see the Saturday Night Live Denver Broncos/Tim Tebo skit?

From Jon on Tue, Dec 20, 2011 at 07:24:47 from 98.71.146.224

Yes, pretty funny. The Big Man even said he wouldn't be helping against the Pats...

From Jake K on Tue, Dec 20, 2011 at 11:26:43 from 155.100.226.53

Way to keep putting in the work Jon!

That SNL skit was pretty good... I especially appreciated the little one liner at the very end :-)

From Rob Murphy on Tue, Dec 20, 2011 at 21:17:33 from 76.27.122.13

Yeah... pretty impressive training day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.500.000.000.001.0019.50

Lunch- 7.5 run plus 1 mile equivalent as part of a obstacle challenge at work.  Yes, I have no upper body strength, Ken.  But as much as I know doing some core work and strength training would help me, I just can't convince myself that it would help more than spending the time running, given my limited time.

PM- 11.  Very tuckered out, now.  Getting the body used to 90+ mile weeks is tiring, especially when you don't sleep enough. 

Float Miles: 8.50Fuel Miles: 11.00
Weight: 0.00
Comments
From Ken on Wed, Dec 21, 2011 at 19:46:16 from 71.85.99.5

Now Jon doing a few pushups, lunges, squats and some core work would take you all of 5-10 minutes. Not really cutting in to your running time much now is it!

From Jon on Wed, Dec 21, 2011 at 22:10:51 from 98.71.175.203

10 min/day x 6 days/week x 52 weeks/year x 1 mile/7.5 min = 416 miles/year. 416 miles a year!

From marci on Thu, Dec 22, 2011 at 14:23:09 from 98.71.175.203

I can't wait to drag you to my Combat class. Stop making up excuses, I know your just scared!

From Ken on Thu, Dec 22, 2011 at 15:29:10 from 71.85.99.5

Marci I would pay to see that!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.500.000.000.000.0016.50

AM- 9

Lunch- only wanted 6, ended up being dragged into 7.5 with the guys.  In the rain.  At least it wasn't too rainy or cold, and we enjoyed splashing each other some.  Yes, we're immature and we know it.  You should hear our usual topics of conversation...

Pace 3 Miles: 9.00SC2 Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM- 8

Float 2 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.003.5010.00

AM- 6.5+3.5. 

Float Miles: 6.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.000.000.000.000.0019.00

AM- Supposed to run trails with Justin, but a sick kid and stressed wife left me needing to do a quick run from home and get home 3 hrs earlier (sorry, Justin).  Ran some of the back country roads near my house.  I did find a nice ATV trail for a mile or so, though.  A few observations:

  • There's a lot of empty beer cans on the side of all the roads
  • Watching the sunrise over the hills is awesome.  Some hilly, beautiful terrain around Greenville.
  • People really need to control their dogs.  I had a dog charge me and kept snapping and growling, while the owner stood right there and LECTURED me about how the dog was acting that way cause I stopped running (rather than run into it), so it viewed me as weak prey.  She never grabbed the dog, so I had to slowly make my way for 100 ft till the dog turned around.  CONTROL YOUR ANIMALS, people.  No, it doesn't make the runner feel any better to tell them, "He's a nice dog.  He won't hurt you."  Especially if the dog is growling with his hair standing up as you say that.  Next time, I'm just gonna kick the dog.  Hard.  If you won't grab your dog, I'll take care of it for you.  The situation would have been better if the owner wasn't there, cause then I would have dealt with it myself rather than trying to talk to the lady while fending off her dog.

Finished with 19 mile in about 2:20 with 1200 ft climbing and loss.  Pushed pretty hard the last 6 miles, with the last 4 sub-7 and some sub-6 pace stuff.  Good run.  My highest mileage week since before Labor Day.

Merry Christmas, everyone!  Hope you and your family have a wonderful day.

NB 760 Miles: 19.00
Weight: 0.00
Comments
From Jake K on Sat, Dec 24, 2011 at 11:48:49 from 69.131.218.205

Way to kick off the xmas weekend Jon! Great run - I agree with you on all of your bullet points!

Merry Christmas!

From Rob Murphy on Sat, Dec 24, 2011 at 17:25:25 from 76.27.122.13

Gotta love SC!

One of my favorite things about Utah as compared to SC is how comparatively little trash there is on the roadside here. I was continually amazed by that after I moved here.

A favorite southern/rural thing to do is to find a quiet spot in the woods to down a 12 pack.

Merry Christmas!

From jun on Sat, Dec 24, 2011 at 23:58:14 from 174.23.163.223

Way to get out there today. I would have capped off my Christmas week with a run today. Merry Christmas to you and your family.

From J Cole on Sun, Dec 25, 2011 at 20:43:30 from 75.138.127.81

Nothing makes me feel better than running straight at a charging dog, while barking at it, when the owner is in the yard.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
23.000.000.000.000.0023.00

AM- 9.  Nice morning out.  First run in my Hokas, and I'll admit that I really liked them.  Looking forward to trying them on real trails- I was on mainly road with just a bit of dirt this morning.

PM- 14 splendid miles on the sometimes twisty, sometimes hilly, sometimes rooty, otherwise flat, smooth, and gorgeous singletrack of Southside Park.  Beautiful day for a run.  100% singletrack.  Saw about 6 mtn bikers in the first 20 min, then didn't see a soul the rest of the time- very peaceful.  Great place to run- there's a wonderful, almost smooth 2 mile section that I may have to do repeats on for my speedwork for Umstead.. 14 miles with about 1700 ft climbing (?- Garmin connect says 700, Sporttracks says 1800- definitely more than 700) in just under 2 hrs.  Shorts and t-shirt weather.  

Fuel XC Miles: 14.00Hoka Bondi B Miles: 9.00
Weight: 0.00
Comments
From Adam RW on Mon, Dec 26, 2011 at 17:40:51 from 155.101.152.123

A day late, but Merry Christmas none the less! I hope it was a wonderful day for you.

From Aaron Kennard on Thu, Dec 29, 2011 at 01:19:18 from 98.245.117.176

oh noooooo!!! We just lost another one to the dark side of the shoe. Just kidding. I do find it comical though that the Hokas always elicit some kind 'admission' or 'coming out' when they are liked. The seem like a smart idea for racing shoes in some cases to me. And now that half the ultra world wears them it may soon be that people will only look dorky on the trails if their soles aren't at least an inch and a half thick.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.509.000.000.000.0019.50

AM- 38 deg and rain/windy out, so went to the gym for the first time ever.  15 mile run with 9 tinman tempo (~6:05 avg).

PM- 4.5 ez. 

Fuel Miles: 4.50Float 2 Miles: 15.00
Weight: 0.00
Comments
From Rob Murphy on Tue, Dec 27, 2011 at 22:14:08 from 76.27.122.13

You've never been to a gym before?

From Jon on Wed, Dec 28, 2011 at 09:51:53 from 98.71.175.203

Not A gym. The gym. The Sportsclub in Five Forks, SC.

From Rob on Wed, Dec 28, 2011 at 10:33:17 from 72.55.212.141

That's either some really creative marketing or just flat out laziness in coming up with a name.

In Laramie Wyoming there is a Bar called the "Library" so when students want to go out they can say they spent all night at the library.

From Aaron Kennard on Thu, Dec 29, 2011 at 01:13:28 from 98.245.117.176

Oh wah...38 degrees! You're getting soft!

From Jon on Thu, Dec 29, 2011 at 09:22:29 from 98.71.175.203

Aaron- I should have also mentioned that it was raining. Hard. Very hard- it rained 1.2 inches by noon. You want to go running in a hard rain, 30 mph wind, and sub-40 temps? Just sayin...

From Aaron Kennard on Thu, Dec 29, 2011 at 10:44:22 from 98.245.117.176

Ok, you're off the hook;)

From Jon on Thu, Dec 29, 2011 at 10:54:54 from 98.71.175.203

Thank you, sir.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

Lunch- 3 days of high mileage, little sleep, and too little/crappy food caught up to me.  Drove to Croft/Southside again for a nice trail run.  14 miles, though the last half was a slog with a few sitting spells.  Still, trails are always nice- saw some deer, and just 6 people.  Muddy thanks to 1.5 inches rain yesterday.  2:13, ~800 ft climbing.  

Bought Unbreakable (about 2010 Western States 100) and watched it last night with Marci.  Awesome story.  Marci couldn't believe I was making her watch it, but she was really into it by the end (especially since she didn't know who won). 

Fuel XC Miles: 14.00
Weight: 0.00
Comments
From Andrea on Wed, Dec 28, 2011 at 16:22:25 from 69.131.218.205

I might have to check out that movie...sounds good!

From Jon on Wed, Dec 28, 2011 at 16:38:54 from 98.71.175.203

Take a look at the preview here: http://www.ws100film.com/

Definitely enjoyable for ultrarunners, will depend for others.

From J Cole on Wed, Dec 28, 2011 at 21:31:13 from 75.138.127.81

You sure it wasn't the same 6 people as Monday? Did they need help?!?

From Rob Murphy on Wed, Dec 28, 2011 at 21:45:07 from 76.27.122.13

I know who won. It was that dude who was supposed to meet us at the Grand Canyon right? And he beat that hippy granola dude from Nebraska.

It's not on i-tunes or I would have impulse bought it after reading your post.

From Jon on Wed, Dec 28, 2011 at 21:51:07 from 98.71.175.203

Yes, Rob, the guy from the Grand Canyon won.

From Jake K on Wed, Dec 28, 2011 at 22:20:20 from 12.238.42.3

i wonder how many people are actually "from" the grand canyon? and if they are part of the tarahumara?

From marci on Wed, Dec 28, 2011 at 22:44:49 from 98.71.175.203

I admit, it was good. I am still in shock at the ending. :) HOWEVER- You did talk about this "secret" movie that was coming in the mail. I was in suspense for 4 days waiting for the mailman.

It was pretty hilarious how we had our blankets wrapped around us and some popcorn ready to eat and then you pushed Play on the Bluray and WHAT MOVIE WAS IT?? a movie about running!! of course, should have known.

From Jon on Wed, Dec 28, 2011 at 22:49:30 from 98.71.175.203

Yup, after 8 years of marriage, you should have known I wouldn't be that excited for a movie if it wasn't about running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

AM- 8.  28 deg out- I think that is my first freezing temps run since last Jan/Feb.

PM- 5 ez. 

NB 760 Miles: 8.00Float 2 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

 AM- 6 ez, followed by 2 fun hours of ultimate frisbee, the first time I've played in 3 years.  Good times.  10 total. 

I just did a new post on my blogger about the ultrarunning gear I use.  A bit late for Christmas, but hopefully useful. 

NB 760 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.500.000.000.000.0016.50

AM- Met Justin at Dupont state forest.  16.5 miles at a generally easy pace (2:50) with 2500 ft climbing.  Perfect weather, especially at the finish with about 50 deg temps.  Didn't see anyone for the first 2.5 hrs of the run, having the whole place to ourselves.  The river crossing at mile 12 was exciting, too, as Justin **just-about** went into the drink on the very mossy rocks.  I still don't know how he stayed up.  Good run to finish up the year.

This ends a strong year for me- I'll do a full wrap up later.  This week is my 5th highest mileage this year, and I finish with 395 miles in December (2nd highest of the year- within spitting distance of 400, and 70 miles higher than my prev Dec record) and ran a total of 3769.75 miles for the year, beating my 2009 record by over 430 miles.  That means I averaged more than 72 miles per week and basically ran from Key West, FL at the SE tip of the US all the way to Neah Bay, at the very NW corner of Washington State, plus running an extra 120 miles back.

Fuel XC Miles: 16.50
Weight: 0.00
Comments
From Karen on Sat, Dec 31, 2011 at 23:41:45 from 69.171.160.153

Congrats on a huge month and year!! What races do you have coming up?

From Cody on Sun, Jan 01, 2012 at 14:46:04 from 67.177.0.196

You have had a killer year! Nicely done. Looking for you to update your 2012 schedule...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3168.60275.7512.0024.90288.503769.75
NB 769 3 Miles: 233.50XT Wings 3 Miles: 14.00Progrid Guide Miles: 37.00Pace 2 Miles: 181.00Fuel XC 3 Miles: 312.00XT Wings Miles: 123.50Pace 3 Miles: 503.50XT Wings 2 Miles: 120.50Float Miles: 463.50Fuel XC Miles: 195.00Fuel XC 2 Miles: 137.50Tangent 3 Miles: 62.50NB 760 Miles: 425.50Crossmax Miles: 158.50Fuel Miles: 236.00SC2 Miles: 90.50Float 2 Miles: 130.50Hoka Bondi B Miles: 9.00
Weight: 0.00
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