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: 15.00 Month: 95.00 Year: 1257.00
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: 214.00
Road M3 Black And Blue 2 Lifetime Miles: 225.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3319.40375.5039.0016.10175.003925.00
Float Miles: 76.50Float 2 Miles: 276.00SC2 Miles: 197.50Pace 3 Miles: 34.00Instinct Miles: 36.00Test Shoe Miles: 205.50Fuel Miles: 240.50Crossmax Miles: 237.50Hoka Bondi B Miles: 283.50Fuel XC 3 Miles: 62.50Tangent 3 Miles: 23.00Fuel XC Miles: 143.00NB 760 Miles: 74.50ERide Miles: 260.00NB 860 Miles: 286.00NB 800 Miles: 5.00Fastwitch Miles: 21.50Test Shoe 2 Miles: 253.50Fuel XC 2 Miles: 41.00Peak Miles: 176.00Fuel Trail 4 Miles: 180.50XT Wings 2 Miles: 42.00Test Shoe 3 Miles: 250.00Test Shoe 4 Miles: 285.50Lone Peaks Miles: 2.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

Lunch- apparently pushed myself too hard the past few week, leaving me with some niggles.  And they don't seem too insignificant.  I was debating if I should train through my Harbison 50k this weekend or give it a decent taper and race real hard.  Looks like I'm forced into Option B.  Did a lot of stretching, aided by the great guys at the PowerStation, plus some xt.  Definitely not on top of the mileage board for the year so far!

Weight: 0.00
Comments
From Rob Murphy on Mon, Jan 02, 2012 at 21:20:28 from 76.27.122.13

I support your decision even if it was forced. I've run some of my best races over the years a few days after a minor injury or illness forced me to take a few days off. In every case, I was absolutely convinced going in that that time off would torpedo any chance of a decent race.

From Ken on Tue, Jan 03, 2012 at 22:52:41 from 71.85.99.5

It is true the staff there does rock! I am enjoying the fact that I have run more miles than you this year. Yes I realize that this is the only week this year I will be able to say that, but still I am enjoying it!

From crockett on Thu, Jan 05, 2012 at 18:16:48 from 216.49.181.254

Hey, you are way ahead of me on the mileage board. I may never catch up now this year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

Lunch- 6 xt and a ton of stretching.  Legs are coming around such that I might run tomorrow. 

Anyone in Iowa or anywhere else with a primary coming up- if you haven't seriously studied Ron Paul, please do so.  I won't tell you to vote for him, but at least give him a few minutes of your time.  Dr. Thomas Woods has a 2 minute summary here of why you should consider Ron Paul:

 

Weight: 0.00
Comments
From Steve Piccolo on Tue, Jan 03, 2012 at 10:53:05 from 155.101.146.105

Any idea who he would pick as a VP running mate? With his age, that's a pretty big consideration.

From Rob Murphy on Tue, Jan 03, 2012 at 13:54:07 from 205.127.70.66

Probably Jefferson Davis.

From Predog on Tue, Jan 03, 2012 at 13:54:17 from 67.186.192.20

Agreed, Jon.

From Jon on Tue, Jan 03, 2012 at 21:21:59 from 98.71.175.203

No idea, Steve. He's getting old, but they say he's physically active. Might have a better chance of 4 years than Newt.

Rob- said like a true Southerner.

From Rob Murphy on Wed, Jan 04, 2012 at 19:06:00 from 76.27.122.13

The reason I suggested Jefferson Davis (even though he is something like 210 years old - older even than Ron Paul) is because Dr. Woods was a founding member of the League of the South, a group that favors a renewed secessionist movement along with libertarian and paleocon causes as well. I had a neighbor in Greenville who was a member and he was always sharing the groups newsletter with me which frequently had guest columns by Tom Woods. Also, Paul has been tweeting recently against the Civil Rights Act of 1964 and hating Abraham Lincoln.

All positions Jefferson Davis would support.

From Rob Murphy on Wed, Jan 04, 2012 at 19:07:14 from 76.27.122.13

I just checked wikipedia... turns out Davis is dead.

From Jon on Wed, Jan 04, 2012 at 21:25:03 from 98.71.175.203

Yeah, I kinda figured Davis was dead. It would be pretty amazing if he wasn't.

From Rob on Thu, Jan 05, 2012 at 10:41:53 from 206.71.84.68

I have a lot of great ideas, that doesn't mean I should run for President. I view the President as a spokesman for the United States and if someone can't even stand in front of a camera for 60 seconds without coming across as a complete moron how can they be expected to represent the country. People need to respect the person in charge and this certainly isn't him.

http://www.youtube.com/watch?v=1Yt2sAwz12A

Sorry, I normally stay out of political debates cause I know someone like Rob would tear me apart. But I just couldn't refrain myself.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

PM- 8 running.  Minimal pain and less tightness, so that's a good sign.  Gearing up for my first race of the year on Saturday, Harbison 50k.

Float Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch- 6 ez.  Legs are feeling better, but now I've got a nasty cold from my kids.  Thanks for sharing, guys. 

Racing the Harbison 50k to start off the year on Saturday.  Per their website, you can follow results live.  Hopefully both my blog followers won't overwhelm the system...

Live updates posted via twitter  and Facebook  Live finishing results posted on  website. 

Float 2 Miles: 6.00
Weight: 0.00
Comments
From marci on Thu, Jan 05, 2012 at 22:29:41 from 98.71.175.203

"both my blog followers" mean me and your mom. :)

From Jon on Thu, Jan 05, 2012 at 23:03:19 from 98.71.175.203

Yup, I know. Number 3 might be my dad.

From J Cole on Fri, Jan 06, 2012 at 09:18:06 from 199.254.206.4

Good luck with the 50k tomorrow! Looks like some awesome weather for it

From Cody on Fri, Jan 06, 2012 at 13:55:36 from 63.161.193.100

I'm #4 - Go get it!

From Predog on Fri, Jan 06, 2012 at 21:26:28 from 67.186.192.20

I'm #5! Good luck! Don't puke too many times.

From Andrea on Fri, Jan 06, 2012 at 21:40:27 from 67.177.21.60

Good luck tomorrow! Hope the cold doesn't hold you back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Lunch- 3.  Really feeling quite sick.  That's two races in a row where I get sick a few days before.  It's a bad sign when you plan to run 4 but cut it short at 3 due to sickness, but have a 50k the next day.  Anyone think I shouldn't race tomorrow?  As Marci said, it's "only a 50k."

SC2 Miles: 3.00
Weight: 0.00
Comments
From Predog on Fri, Jan 06, 2012 at 21:25:32 from 67.186.192.20

Yeah, it's "only a 50k." No big, right? But hey, if you think it will negatively affect you after the race it's not worth it IMO. On the other hand, if you think you'll be fine afterwards, even if the race is miserable, then go for it.

From Steve Piccolo on Sat, Jan 07, 2012 at 01:42:22 from 67.2.113.216

You're probably asleep by now, but I'd say don't run unless you're a cheapskate like me and don't want the money to go to waste. My kids keep getting me sick, too. At least I blame it on them.

From marci on Sat, Jan 07, 2012 at 16:33:24 from 98.71.175.203

did i say that? ha! If only I could run a 50K even a 5K would be nice. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Harbison 50k- DNS.  I had everything packed Thur night and loaded early Fri evening.  Was very hopeful I would start feeling better and be able to run.  Then, I was up much of the night coughing.  Woke up at 2 am and couldn't open my eyes due to yellow crap oozing out that sealed them shut, and could also tell my cough had moved down into my chest.  Race wasn't happening.

Sitting here right now pretty pissed.  I am competitive and don't like getting beat.  But even worse than getting beat is not getting the chance to even try.  I was very determined to do whatever it took to win the race (and that would have come with a nice pair of Salomon shoes), but now I'll never know.  Between my little injury at the start of the week, my sickness at the end, and my DNS, this is a pretty crappy way to start my year.

Sorry- I'm just venting.  I had a lot of time laying awake in bed between coughing fits for my emotions to build.  I even had a dream I showed up 20 min late for the race and still ran, trying to win.

Now my 3 year old just came out and smiled at me and sat on my lap.  At least I get more family time today.  And I can follow Bandera 100k.  I might try to find a race to go kill next weekend, though, so I won't be upset all month. 

PM- 3 miles with Marci and all the kids (2 in stroller, 1 on bike).  70 deg out. 

Pace 3 Miles: 3.00
Weight: 0.00
Comments
From Cody on Sat, Jan 07, 2012 at 13:18:56 from 67.177.0.196

Bummer! What a bad piece of luck. Get well...

From Jake K on Sat, Jan 07, 2012 at 16:54:49 from 67.177.21.60

Bummer Jon. Get better and find another race soon to channel that competitiveness!

From Predog on Sat, Jan 07, 2012 at 20:17:00 from 67.186.192.20

That sucks, man. Get well soon! There will be more races. You made a wise decision.

From jtshad on Sun, Jan 08, 2012 at 11:11:21 from 69.20.183.178

Sorry about the DNS, but it is better to skip a race than push it when that sick. I hope you start feel better soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Teeeebbbbbooooowwww!  Quite the game.  

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.500.000.000.000.000.50

PM- sick, at home, but pushed the kids around on the bikes a bit in the evening.  Just don't want to be sick anymore. 

Put up a brief review from 2011 with some goals/races for 2012.  Since you were asking, Cody.

Read some interesting reviews of our Liberties as Americans.  America is a great country with great people.  Unfortunately, Washington DC seems to be trying its best to change that and is succeeding at a horrifying rate, even if most people don't seem to know or care.  We, the people, need to say No to DC infringing on our natural and Constitutional rights.  The picture below is sad but true, effective Dec 31, 2011, thanks to NDAA becoming law.

 

Weight: 0.00
Comments
From Cody on Sun, Jan 08, 2012 at 22:46:06 from 67.177.0.196

Thanks Jon

From Andrea on Mon, Jan 09, 2012 at 11:58:28 from 72.37.171.52

Wow 47 races on the schedule! How many do you anticipate running?

From steve ash on Mon, Jan 09, 2012 at 12:00:02 from 24.10.169.210

Yeah Jon, Thanks for starting my morning off on a positive note..

No, but seriously it needs to be said and it needs to be changed. I can't believe that bill was ever allowed to pass with some of those provisions. Was this one of those omnibus type bills?

From steve ash on Mon, Jan 09, 2012 at 12:05:42 from 24.10.169.210

Slippery slope until the whole constitution/bill of rights is gone eventually:(

From Jon on Mon, Jan 09, 2012 at 14:26:36 from 98.71.175.203

Yes, Steve, I know. I know my posts on the FRB aren't much and might annoy some people, but it needs to be said and this is the only way I have to say it. The NDAA bill was specifically related to the Defense budget and related items (i.e. military detention of Americans).

Andrea- I don't expect to run more than 6 or so of the 47. It's more of a wish list for me to keep track of. I definitely need to narrow it down, though.

From steve ash on Tue, Jan 10, 2012 at 02:47:01 from 24.10.169.210

I only wish there were more people like you who would have the courage to stand against these things.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Sick, no run.  This is getting old.  And making me slow.  My year is off to a roaring start.

Weight: 0.00
Comments
From J Cole on Tue, Jan 10, 2012 at 20:59:54 from 75.138.127.81

I feel you on the sick part.

From crockett on Wed, Jan 11, 2012 at 18:08:06 from 216.49.181.254

Watch out, I jumped ahead of you on the mileage board for the year. I think we are both bringing up the rear.

From Jon on Wed, Jan 11, 2012 at 19:33:26 from 98.71.175.203

Davy- now I'm .5 miles up on you! It's on!

From crockett on Wed, Jan 11, 2012 at 19:39:05 from 216.49.181.254

I suspect you'll take a good lead. I may not get too many miles before Rocky. Hope you get better fast.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

PM- Finally back running a bit.  6 very slow.  Felt predictably crappy, and Ken and Michael commented afterwards that I looked paler than normal.  But at least I'm moving again.

Float Miles: 6.00
Weight: 0.00
Comments
From steve ash on Wed, Jan 11, 2012 at 20:56:18 from 24.10.169.210

Sorry that your feeling miserable lately but it to will soon pass but you have an entire year left. No worries right? Ron Paul 2nd in New Hampshire with a pretty respectable showing. Not bad.. How do you think he will fare in Carolina?

From Jon on Wed, Jan 11, 2012 at 22:20:51 from 98.71.175.203

They say he won't fare as well. But I'm in South Carolina, and I know many other people here will be voting him, too.

From Rob Murphy on Wed, Jan 11, 2012 at 22:44:38 from 76.27.122.13

South Carolinians got the "revolution" kicked out of them back in 1864 by William Tecumseh Sherman. They are much more traditionally conservative nowadays.

From J Cole on Thu, Jan 12, 2012 at 21:50:56 from 75.138.127.81

I'll be headed to the ballots as soon as I finish the Greenville News 5k to put my vote in for him. http://xkcd.com/497/

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

Lunch- my first run with the guys in a while.  8.5 outside, then 1 ez with my new Altra Instincts.  I'm going to build into them very slowly.  Just my one mile today left my lower legs sore.  Still sick and coughing a ton.

Float 2 Miles: 8.50Instinct Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

AM- 12 miles with my new Test Shoes.  Working from home today per boss's instructions, till I can stop hacking up my lungs and maybe getting my poor co-workers sick.

Test Shoe Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.000.000.000.000.0021.00

AM- considered a trail run, but body wanted to keep recovering and sleep in instead.  Finally got up, ate breakfast with my girls, then went for a run just as the OT marathon was starting.  Finished 2:37 later after 21 miles and 1350 ft climbing.  Felt good the whole time- I think I've finally kicked the cold (other than some stuffiness and a nasty cough, which I'm sure I'll have for weeks).  6.5 miles the first 3 days this week, 42.5 the last 3 days.  Should be back to regular mileage next week.  Now I'm spending the rest of the day playing with my kids, watching the marathon on NBC, then watching to NFL playoff games (go Broncos!)

Test Shoe Miles: 21.00
Weight: 0.00
Comments
From steve ash on Mon, Jan 16, 2012 at 15:11:34 from 24.10.169.210

Thats a nice little mileage block for 3 days especially with the elevation changes and coming back from an illness. Very solid training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.000.000.000.000.0022.00

AM- 13 ez while watching Mike and Mike recap the NFL weekend that was.  About 90% recovered from this sickness... finally.

Lunch- 9 more on a chilly (40 deg) day with Mike and Jim.

Video of the week.  Pretty funny parody on govt debt. 

 

Test Shoe Miles: 22.00
Weight: 0.00
Comments
From Jake K on Tue, Jan 17, 2012 at 10:42:26 from 155.100.226.54

If you were 100% over the sickness, by my math, you could have run 24.4 miles.

Glad you're feeling better. Getting sick is a bummer, but better to get all the sick days out of the way in January (if only it worked that way).

From steve ash on Tue, Jan 17, 2012 at 10:58:17 from 24.10.169.210

The beauty of having a fiat currency:)

Just keep punching those numbers in and selling those junk bonds.

From Predog on Tue, Jan 17, 2012 at 23:10:14 from 67.186.192.20

You might also enjoy the following:

http://www.al6400.com/blog/2007/10/06/dont-buy-stuff-you-cannot-afford/

From Jon on Wed, Jan 18, 2012 at 07:09:50 from 98.71.175.203

Steve- yes, good old fiat currency.

Joe- that's awesome. Can we make the govt do it, too?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.004.0022.00

Lunch- 9+4.

PM- 9 more. 

Test Shoe Miles: 18.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Lunch 9

Test Shoe Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

With the primary coming up in South Carolina, there's lots of political discussion.  Here's an article by a Baptist pastor on why he will vote for Ron Paul.

Lunch- 10 ez. 

Float 2 Miles: 10.00
Weight: 0.00
Comments
From steve ash on Thu, Jan 19, 2012 at 10:25:49 from 24.10.169.210

Good piece Jon, and also so much of it really resonates with me principal wise especially concerning the constitution. I don't have anything other than that to add really. It's still a little early for me this morning:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

AM- 8

Lunch- 9.  5k race tomorrow. 

Last week I put an item about the new NDAA law that allows the US military to indefinitely detain anyone, even American citizens, without charge.  By human nature, most people may say they are not terrorists, so don't have to worry.  It doesn't matter- the government does what it wants regardless of your innocence.  Just ask an innocent German who wrote his account in the NY Times.  I'm afraid this will become a common occurrence, but this time to American citizens.  They can even choose to kill you without accusing you or trying you in a court of law.  There are no Constitutional protections any more.  Call me an alarmist if you want, but better warned than ignorant.

Test Shoe Miles: 17.00
Weight: 0.00
Comments
From Jake K on Fri, Jan 20, 2012 at 20:07:52 from 67.177.21.60

Nice taper for the 5K :-)

From Jon on Fri, Jan 20, 2012 at 20:30:10 from 98.71.175.203

Thanks, Jake. It's better than the 22 miles I did Mon and Tue. I guess it shows that these 5k's are definitely not priority races at all. Just a short speed workout.

Race: Run Downtown 5k (3.11 Miles) 00:16:34, Place overall: 14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.900.000.003.100.0010.00

Race report on my Greenshortsrunning blog.

SC2 Miles: 2.00Test Shoe Miles: 8.00
Weight: 0.00
Comments
From SlowJoe on Sat, Jan 21, 2012 at 11:32:41 from 74.195.74.62

Wow, fast race if that time got 14th. Great run, awesome to get that close to a PR on ultra training.

From Rob Murphy on Sat, Jan 21, 2012 at 12:14:33 from 76.27.122.13

I had no idea you were that fast. All I can say is the Greenville running scene has dramatically improved if a 16:34 only gets you 14th place.

By comparison, 14th place in the Draper Days 5k last year was 18:03 in a circuit race in a much larger metro area.

From J Cole on Sat, Jan 21, 2012 at 12:15:54 from 75.138.127.81

I'm assuming your first mile split came from your watch and not the clock. I was a couple hundred feet back and the guy I went through it with said he saw 3:30!

From Jon on Sat, Jan 21, 2012 at 12:23:42 from 98.71.175.203

Thanks, Joe.

Rob- yes, it's a competitive race. Last year I got 15th, and 11 of the guys ahead of me were age 15-24. So young bucks. The short races around here are tough. Longer ones aren't as much- I would be a safe bet for top 3 at pretty much any of the halfs/marathons.

Justin- yeah, watch split. The clock was at 3 min when I passed it.

From Rob Murphy on Sat, Jan 21, 2012 at 12:29:04 from 76.27.122.13

Must be all the graduates of that DI running power Furman?

Our weather here today is typical Greenville in the winter - 40s and rain all day!

From steve ash on Sat, Jan 21, 2012 at 14:13:16 from 24.10.169.210

Nice work Jon! And on 90 mpw too.. Jeez.

From Jake K on Sat, Jan 21, 2012 at 14:48:14 from 67.177.21.60

Great race Jon. You are right - base mileage is the most important thing - even a 5K is 95% aerobic. I think you could break 16 minutes w/ just a little speed work... I know the longer races are your focus, but its still good to know that - heck, I think if you really wanted to, you could break 2:30 for the marathon. Might be something to think about after you win a 100 miler :-)

From Jon on Sat, Jan 21, 2012 at 19:17:12 from 98.71.175.203

I know, Jake, I always thought 2:30 was possible. But I'm satisfied with my 2:34 and would rather focus on ultras. As evidenced in my last marathon race report http://jon.fastrunningblog.com/blog-09-19-2009.html

From Adam RW on Sat, Jan 21, 2012 at 21:39:51 from 67.182.248.141

Nice to see you are not hurting for competition... Nice race.

From Scott Ensign on Sat, Jan 21, 2012 at 21:43:08 from 70.58.47.236

trail running doesn't slow you down on the road obviously. great job.

the republican party is in pretty sad shape if they back Gingrich. in a country with 300 million people this is the best we can do? looks like four more years of Obama. maybe not a bad thing. I liked Huntsman though.

From Jake K on Sat, Jan 21, 2012 at 22:17:31 from 67.177.21.60

Oh, I know your passion is on the trails and longer races Jon... and I think you're going to kick some butt this year!

From Paul on Sat, Jan 21, 2012 at 22:21:01 from 184.96.141.187

Nice work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

AM- 10

Lunch- 10 more.  38 deg with intermittent rain, sometimes hard.  Brr.  Glad I had a good group of guys to run with- bad weather is much better with something to distract you from cold hands and chafed nipples. 

Fuel Miles: 10.00Test Shoe Miles: 10.00
Weight: 0.00
Comments
From Ken on Mon, Jan 23, 2012 at 19:53:48 from 71.85.99.5

Those were some pink hands! 38 today...66 tomorrow...gotta love living in SC!

So with 100+ miles on your "test shoes" what do you think?

From Jake K on Mon, Jan 23, 2012 at 21:17:00 from 67.177.21.60

Having a group makes it soooo much easier on the crappy weather days

From Jon on Tue, Jan 24, 2012 at 06:17:51 from 98.71.175.203

Ken- I like them. I think I would have issues if I keep wearing just that one pair every day forever, but like them.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

AM- 10

Lunch- 10 more.  Rut? 

Float Miles: 10.00Test Shoe Miles: 10.00
Weight: 0.00
Comments
From Ken on Wed, Jan 25, 2012 at 19:38:27 from 71.85.99.5

Consistent?

From Jon on Wed, Jan 25, 2012 at 20:01:12 from 98.71.175.203

Boring!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.500.000.000.000.0014.50

AM- 8.5

Lunch- 6.  Beautiful day, 60 deg and sunny. 

Float 2 Miles: 8.50Test Shoe Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.000.000.000.000.0019.00

AM- planned to do a BW, but felt like crap and only did a minute hard.  Slogged through 12 miles.

Lunch- 7

I've been neglecting myself a bit- not enough sleep and not eating enough (such as still being hungry right when I finish my lunch).  So, I ate a ton today.  And plan to sleep tonight.  Hopefully I start feeling more recovered, which would be especially useful for my race next Saturday. 

Test Shoe Miles: 19.00
Weight: 0.00
Comments
From SlowJoe on Thu, Jan 26, 2012 at 23:44:42 from 24.139.44.147

No Ron Paul entries this week?

I actually voted for him in the TX primary in 08. Now I just think we need someone who can win against Obama (Romney) even if they don't share the same zeal for responsible govt.

I do enjoy your posts though, even though I work in the defense sector.

Great mileage lately, eat, eat, eat!

From Jon on Fri, Jan 27, 2012 at 00:03:53 from 98.71.175.203

I actually had a RP youtube clip on Monday but then deleted it. My wife keeps bugging me to stop beating everyone over the head with it. I don't want to be [too] annoying :)

I worked in the defense sector for 8 years, actually. Rockets. Sometimes political/economic dreams run into the reality of needing a job. Lots of good people work in the govt.

From SlowJoe on Fri, Jan 27, 2012 at 00:19:59 from 24.139.44.147

He is a healthy opinion for people to see. As much as we might want a Ron Paul to be running the show, I think getting his views and ideas out there are the most important part of his campaign.

GE makes the engines on the jet I fly (B-1). (I think I've seen you mention working for GE). Let's just hope someone can defeat Obama, or our kids are going to pay with their standard of living...

From Jon on Fri, Jan 27, 2012 at 00:23:47 from 98.71.175.203

I think RP knows that, too- it's more about the ideas than anything.

Yes, I work for GE, but on gas turbines to make electricity. I know some people in Aviation, though.

I'm afraid all of us, including the kids, will suffer money wise unless Ron Paul is elected, ends the Fed, and gets us off fiat money. Honestly, I don't see much difference on the important items (foreign policy, monetary policy, economic freedom, etc) between any of the candidates other than RP.

From SlowJoe on Fri, Jan 27, 2012 at 00:36:53 from 24.139.44.147

For my MBA I actually wrote a paper on ending the Fed and the gold standard. Baby steps. Fiat money is scary in and of itself, but going to a gold standard has a lot of risks that could make things tough for a good while. I know it's like ripping off a bandaid, but that bandaid might bee a little too sticky. I'd hope that we can elect a moderate and once the country sees the successes of responsible fiscal policies, we can work toward better monetary policies.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch- 8 with Jim.

Test Shoe Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.500.000.000.000.0018.50

AM- 18.5 mile trail run with Justin that took about 4 hrs.  Yup, that kind of trail.  Ran the course for the Jones Gap 15k in March.  Trail is very technical and extremely steep for much of it.  We also added on a bunch of random trails at the top of the mountain.  Miles 4 and 5 were a combined 2000 ft climbing in 42 minutes- sweet.  Finished with 4500 ft climbing total.  Glad I know the course for the race, now.  Justin even humored me by adding on 2 miles at the end of the run just so I'd hit the century mark for the week.  The run was fun, challenging, and picturesque.  I should have taken my camera- we saw two of the most photographed waterfalls in SC- Falls Creek Falls and Rainbow Falls.

Marci and the kids have been out of town since Thur, so I've been staying busy and not at home.  Today, for example, I was home for less than 30 min out of an almost 16 hour period! 

Test Shoe Miles: 18.50
Weight: 0.00
Comments
From Rob Murphy on Sat, Jan 28, 2012 at 15:53:34 from 76.27.122.13

Sounds like a great run.

Have fun at the church meetings if that's appropriate.

From Jake K on Sun, Jan 29, 2012 at 22:28:40 from 67.177.21.60

Cool run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.0010.000.000.000.0021.00

AM- BW 15 miles with 10 tinman tempo (60:50).  1:38 for the run.

Lunch- 6 more.  Appropriately tired, given the only 3 hr break between runs.  Beautiful, sunny, warm day. 

Test Shoe Miles: 21.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch- 6 ez.  Planned on 16 today but woke up feeling sick-ish, so slept more and just did 1 easy run.  The nice part of taper week is I can be flexible with my runs.  Excited for my 40 mile race this weekend- feeling in shape, just don't want to be sick.

Signed up for The North Face Endurance Challenge 50 San Francisco in December, the most competitive 50 mile ultra in the US.  Very excited to compete on a big stage again this year.  Still a long ways away with many miles and races before then, though. 

Test Shoe Miles: 6.00
Weight: 0.00
Comments
From Jake K on Tue, Jan 31, 2012 at 21:05:57 from 67.177.21.60

Nice! Its a long ways off - but still, exciting to know that its in the cards for this year. That was a super competitive race last year, so it will be fun to follow all the updates as you are kicking butt out in San Fran!

From Jon on Tue, Jan 31, 2012 at 21:58:26 from 98.71.175.203

When are you going to try an ultra, Jake?

From Jake K on Tue, Jan 31, 2012 at 22:04:06 from 67.177.21.60

I did one last March - I'm undefeated in Ultras!

At some point I will do a real one - it seems like, on paper, I have the potential to be good at it. Something like a competitive 50 miler (like the North Face) where you are really RACING is appealing to me.

From Jon on Tue, Jan 31, 2012 at 22:14:07 from 98.71.175.203

That's right- I had forgotten that you won the Buffalo Run 50k. Enjoy your streak- I was undefeated in my first 4 trail ultras/marathons.

Registration is still open- sign up for The North Face 2012!

From Jake K on Wed, Feb 01, 2012 at 11:05:56 from 155.100.226.54

You know I actually mentioned this one to Andrea a few weeks ago. Ideally I'd run an early fall marathon this year - so the timing would actually be really good. Plus I have some good friends in San Fran that we need to go visit. I kinda want to wait and see when the OTQ window will open up again - my guess is not until fall 2013 or early 2014, so it actually could work. How early do these kind of races fill up? Like if I waited until July to decide, do you think I'd still be able to get a spot? I know trail races don't necessarily give out last minute spots, even to good runners, like a lot of marathons do.

From Jon on Wed, Feb 01, 2012 at 19:29:35 from 98.71.175.203

Jake- hard to say. Trail races are filling up faster and faster. Last year it took 2 months, I think, but the RD tweeted yesterday that it's filling up twice as fast. So, if you wanted to do it for sure, you'd have to sign up soon.

That said, I know they do a wait list, and it seems like lots of elites get in from that, though I don't know the details. I signed up early, just to be sure.

From Jake K on Wed, Feb 01, 2012 at 22:19:58 from 67.177.21.60

You have gotten the wheels turning in my head on this one... I find myself very, very interested in this. I'm gonna have to think about it a little more - but I'm leaning towards just saying I'm gonna do it.

From Jon on Thu, Feb 02, 2012 at 06:53:37 from 98.71.175.203

You only live once. Just do it!

Plus, then we could share a rental car! (jk)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

AM- 7

Lunch- 8 more 

Fuel Miles: 7.00SC2 Miles: 8.00
Weight: 0.00
Comments
From Rob Murphy on Wed, Feb 01, 2012 at 20:19:38 from 76.27.122.13

Hey Jon - you want to do me a favor? Could you hazard a guess as to what I might run the North Face 50 miler in SF in if I were trained properly?

I was just looking over last years results.

From Jon on Wed, Feb 01, 2012 at 21:05:23 from 98.71.175.203

Highly dependent on how you trained. And if you ran any 50's before then as training. If you did everything right, I'd imagine you could set a goal of 8 hrs, maybe even break that. But that's just a guess, since I've never set foot in NoCal.

From Rob Murphy on Wed, Feb 01, 2012 at 21:46:42 from 76.27.122.13

Interesting. I guessed 7:45. I watched a video of some of the course.

What will your goal be?

From Jon on Thu, Feb 02, 2012 at 06:57:52 from 98.71.175.203

Yeah, so we were thinking about the same time as you.

I put 7 hrs, which would be about top 10 most years. But I'll be running for place, not time. Again, hard to say without being there. Plus they modify the course sometimes year to year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Lunch- 5 ez on the most beautiful day.  60 deg and sunny when we ran, with a high of 72, and just the smallest breeze.  Perfect.

Float Miles: 5.00
Weight: 0.00
Comments
From allie on Thu, Feb 02, 2012 at 18:55:10 from 97.126.211.101

72 degrees? so perfect.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

AM- 4 ez.  Time to leave for NC to run the Uwharrie 40 tomorrow.  Should be fun. 

Here's the picture of the day.  No articles to argue with Rob about this week.

 

Float 2 Miles: 4.00
Weight: 0.00
Comments
From Jake K on Fri, Feb 03, 2012 at 19:41:32 from 67.177.21.60

Good luck tomorrow!

Race: Uwharrie Mountain Run 40 (40 Miles) 06:33:15, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.0040.000.000.000.0042.00

Full race report on the home of my very muddy green shorts

Quick race report- Felt good first 2 hrs, then felt like crap (well, puking, more accurately) the next 1.5 hrs.  Not fun.  Finally recovered and tried to catch the one guy ahead of me.  Made up lots of time but 2 wrong turns and some ill-time pit stops did me in.  Finished in second, 83 seconds behind the very elated victor, Mike Mason.  Well done race with good course.  Course was pretty technical and muddy (by East Coast standards, which are more difficult than Utah standards), moreso than expected, 6k+ ft of non-stop hills, with intermittent rain and chilly temps.  Good workout for Umstead, but not super as a race- I was hoping to be a fair amount faster.  I'll give it a solid "meh"- full race report later.  

A short Ron Paul clip to watch while you wait for my race report.  Warning: humorous, and no mention of the Fed.  Link courtesy of Rob.

 

Crossmax Miles: 42.00
Weight: 0.00
Comments
From J Cole on Fri, Feb 03, 2012 at 18:55:02 from 75.138.127.81

Good luck tomorrow!

From Rob Murphy on Sat, Feb 04, 2012 at 14:25:36 from 76.27.122.13

This is the most sense I've ever heard Ron Paul make.

Kidding! Sort of.

From Rob Murphy on Sat, Feb 04, 2012 at 21:10:46 from 76.27.122.13

I'm impressed. Good work my friend.

From Steve on Sat, Feb 04, 2012 at 23:52:30 from 66.87.64.52

Very neat race. Man, do I ever want to try a long trail race.

From Jake K on Sun, Feb 05, 2012 at 09:34:34 from 67.177.21.60

Good job Jon. You are exactly firing me up to do one of these long trail races w/ tales of 90 minutes of puking - although it does sound kinda bada$$. Way to make up the gap after going through a rough patch. 83 seconds isn't too much - a little more trail and you probably could have taken it.

From Cody on Sun, Feb 05, 2012 at 13:14:54 from 67.177.0.196

For a "meh" race, you did quite well! Looking forward to the full details! What is mud? We don't have that in Utah, it is either snow or sun.

From Jon on Sun, Feb 05, 2012 at 13:39:36 from 98.71.175.203

Jake- I was definitely gaining. I didn't know it, cause I never saw him.

Cody- don't worry, I'll have pics.

From SlowJoe on Sun, Feb 05, 2012 at 17:03:37 from 74.195.74.62

Close finish for a 6+ hour race. Awesome that a meh effort gets you second -- congrats, enjoyed the report.

From jtshad on Mon, Feb 06, 2012 at 12:39:00 from 204.134.132.225

Nice job pushing through the issues and still making it such a tight race for the win. You are looking to have a great year...these easterner's did not know what they were getting when you moved into the area.

Congrats!

From Cody on Mon, Feb 06, 2012 at 22:19:41 from 67.177.0.196

I liked the pics! You were right.

From Aaron Kennard on Mon, Feb 13, 2012 at 13:30:14 from 98.245.117.176

Nice job on a second place on a rough day! very cool.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.007.00

AM- went to the gym intending to run while watching SB recap on Mike and Mike.  3 steps into the run- yowzaa!  Knee pain galore.  Ok, some good xt then.

Lunch- knee hurt just sitting at the desk.  No activities. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.001.001.00

PM- 1 mile xt.  Laura also put me through a 5 min ab session.  Ouch- I'm a wimp.

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

PM- didn't go at lunch cause the drains backed up, flooding the locker rooms and giving Ken a big headache.  So ran in the afternoon.  Good to be running again- and my abs hurt more than my knee, so that's good.  6 miles. 

Is there any difference between Romney and Obama?  Judge Napolitano discusses:

 

Fuel Miles: 6.00
Weight: 0.00
Comments
From J Cole on Wed, Feb 08, 2012 at 20:27:38 from 75.138.127.81

All that money y'all spent on the Superbowl ads should've went to paying the sewer bill!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM- Back to normal running.  8.

Lunch- 8 more.  Got lots of questions/comments about my Hokas. 

Float 2 Miles: 8.00Hoka Bondi B Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

AM- 10 plus 5 min ab session

Lunch- 8 

Jun, I have no idea why you say you can't see the trail in my race photos from Sat.  It's plain as day.  Besides, it's not the leaf strewn trail you have to worry about.  It's the rocks hiding under the leaves.  You just kind of hope you're landing on dirt rather than rock, and you get used to twisted ankles.  See, take a look:

 

 

Float Miles: 10.00SC2 Miles: 8.00
Weight: 0.00
Comments
From Jake K on Thu, Feb 09, 2012 at 21:17:53 from 67.177.21.60

Nice action shots!

It looks like November there. Oh wait, its looks like November in Utah, too.

From jun on Fri, Feb 10, 2012 at 23:04:29 from 174.23.163.223

Yeah, so sorry. It's plain as day there is a trail there. Although who could really see it when I'm certain everyone is so fixated on those pretty shorts.

Thumbs up to you too. Ha.

So when are we going to see you at the Wasatch 100?

From Jon on Fri, Feb 10, 2012 at 23:09:07 from 98.71.175.203

Glad you came around- plain as day trails.

Man, I wish I had started doing 100's a few years earlier, so I could have done Wasatch while living in Utah at altitude. Right now I'm going to be doing low-altitude, east coast ones, though.

You volunteering to crew/pace when I do?

From jun on Fri, Feb 10, 2012 at 23:53:52 from 174.23.163.223

"volunteering to crew/pace"? Uh-hm, no.

I will volunteer to beat you though. Hahaha.

From Jon on Sat, Feb 11, 2012 at 06:33:58 from 98.71.175.203

:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

AM- Ran with Justin and first run with Jeremy Waldrop, in town from NC for a week.  We ran the Blue Wall and Poinsett Passage sections of the Palmetto trail.  I had never been on this trail and found it quite nice, plus it was only 45 min from home- pretty close.  Had a good mix of climbing (800 ft in mile 4, 1800 ft in 3 miles), flat, technical, and smooth.  Chilly and windy, with a few minutes of light snow flurries (first time I've seen snow this winter).  Legs felt better than I thought they would post-race, except for the thorn scratches hurting a bit in the shower afterwards.  Fun time.  Hope we can do it again, guys.  Finished with 20 miles on the dot, just under 3.5 hrs and 4400 ft climbing (SportTracks and Garmin Connect actually agreed for once).  Even carried the camera, hoping to see a bear eventually.  Didn't see one, but a few pics below.  14 miles Mon thru Wed, 54 Thur thru Sat.  Full mileage next week.

 

 

 

Fuel XC 3 Miles: 20.00
Weight: 0.00
Comments
From Rob Murphy on Sat, Feb 11, 2012 at 15:18:04 from 76.27.122.13

Awesome run. I really enjoyed the pictures.

From marci on Sat, Feb 11, 2012 at 16:43:31 from 98.71.181.5

you want to see a bear????? I am jealous you saw snow...I want to see some. You should have saved some for me. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.0011.000.000.000.0023.00

AM- Treadmill BW- 3 mile warm up, then tinman tempo- started at 6:07 pace, then slowly increased pace to 6:00 by mile 5, 5:53 by mile 9.  Felt great today.  During BW, I normally feel ok yet am working hard, but today it felt easy.  When I finished the run, there wasn’t even any sweat that had dripped on the treadmill. In fact, the faster I went, the better I felt.  5:50 pace felt easier than 6:05 pace.  Decided to add an extra mile to end of tempo with rapidly increasing pace, finishing at 5:00 pace for the last 200 yards, still feeling great.  I wanted to keep going but knew I should be cautious.  2 mile cooldown.  16 miles total in about 1:42, with 11 tempo in about 66 min.  Good start to the week.

Lunch- 7 more.  Tired and sore now- feels like I almost ran a marathon.  3 hrs between runs is never enough. 

Tangent 3 Miles: 16.00SC2 Miles: 7.00
Weight: 0.00
Comments
From Jake K on Tue, Feb 14, 2012 at 12:48:25 from 155.100.226.54

Nice run Jon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.500.000.000.000.0020.50

Here is some interesting info.  If you want to know who a candidate will favor if elected, just look at what companies contribute to them (well, the employees).  For Romney: his top contributors are Wall Street, banks, investment firms, etc.  And their contributions are huge $$$$  For Ron Paul: his top contributors are military members.  It looks like our military members like Paul's ideas of bringing the troops home and not fighting in costly, dangerous wars overseas.  So, Romney = more bailouts and favoritism towards banks/Wall Street.  Ron Paul = bring troops home out of harms way, which they support.

AM- 10

PM- 10.5 with Justin on a chilly night at PM.  Tired and slow- 97 miles in my last 5 days of running, which is obviously a lot.  Trails are always nice.  But definitely slower when it is dark.  Hardly anyone out- maybe saw 6 people the whole time. 1200 ft climb, 1:56.

Fuel XC Miles: 10.50Fuel Miles: 10.00
Weight: 0.00
Comments
From Cody on Wed, Feb 15, 2012 at 14:18:51 from 63.161.193.100

do you have a verdict on the Hokas?

I am tempted to get a pair for road running. save the knees campaign...

From Jon on Wed, Feb 15, 2012 at 19:19:46 from 74.177.120.222

They're good so far, if pricey. Only worn them twice, though. First long run in them planned for this Sat, so ask me then.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.500.000.000.002.0015.50

AM- 6.5

Lunch- 7+2.  Knee is hurting again, ever since my BW on Monday.  Probably cause I've run 113 miles over the last 7 days. 

SC2 Miles: 6.50Float 2 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.006.000.000.0018.00

AM- Little workout.  First time I have had 2 workouts in the same week in years, probably.  And first time I have done any workouts other than long tempos in forever.  Did 3 warmup, then 3x2 mile with 2 min rest (splits were 5:46, 5:46, 5:42, 5:42, 5:39, 5:34).  12 total in about 80 min.  

PM- 6 ez.  Tired. 

Fuel Miles: 12.00SC2 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

PM- 5 miles behind GE.  Beautiful day outside.  Unfortunately, I'm at work for 14 hours of it and counting- gotta love big projects.

Float 2 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.500.000.000.000.0021.50

AM- Met Dan and Jim downtown for a run on the Swamp Rabbit and around Furman area.  21.5 miles on a beautiful morning.  Legs felt appropriately fatigued by the end given my mileage this week, but still moving well.  Miles 14-20 were all sub-7 pace, with most 6:25-6:45.  21.5 miles in 2:35 (7:14 avg).  Good week- 3 more like this as the last of my training, then taper for Umstead.

Hoka Bondi B Miles: 21.50
Weight: 0.00
Comments
From Rob Murphy on Sat, Feb 18, 2012 at 21:32:36 from 76.27.122.13

Nice week.

What's the Swamp Rabbit?

From Jon on Sun, Feb 19, 2012 at 06:20:04 from 74.177.120.222

The only bike trail in town- runs along the Reedy River from Travelers Rest to Cleveland Park.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.000.000.000.000.0021.00

AM- 12

Lunch- 9 

This is one of the key times of the year when my Greenshortsrunning blog gets tons of hits... from people searching for Green Running Shorts, or St. Patricks Day green shorts, etc.  Rather humorous to see where they all come from. 

Fuel Miles: 12.00SC2 Miles: 9.00
Weight: 0.00
Comments
From Rob Murphy on Tue, Feb 21, 2012 at 12:44:31 from 205.127.70.66

That's pretty darn funny.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.003.0019.00

AM- 9

Lunch- 7 + 3 + 10 min abs

Boring, I know.

Fuel Miles: 9.00Float 2 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.0010.000.000.000.0021.00

AM- BW.  3 mile warmup, 4 mile tempo, then had to stop to change shoes (looks like my 5 year old Tangents are finished), 6 mile more tempo, 2 mile cooldown.  60:25 10 miles, 1:38 total.

Lunch- 6 more. 

Tangent 3 Miles: 7.00NB 760 Miles: 6.00SC2 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

AM- 9 around GE on a gorgeous morning.  High today was mid-70's, and low is in the 60's tonight.  And I saw bushes flowering.  Spring has sprung.  Of course, it's supposed to be mid-30's tomorrow night, but still nice this time of year.

I finished my Green Belt certification at work today on the last day it was due (18 months after hiring on).  Very glad to have it done- been working a lot of late nights trying to finish it.  Now I might actually see my family and sleep. 

Pace 3 Miles: 9.00
Weight: 0.00
Comments
From Rob Murphy on Fri, Feb 24, 2012 at 10:32:10 from 205.127.70.66

Is that karate related?

From Jake K on Fri, Feb 24, 2012 at 11:28:08 from 155.100.226.54

"Green Belt – The color green represents growth, like that of the green plant as it sprouts out of the ground. The student has built a firm foundation and now begins to grow in the art of Tae Kwon Do."

Here is Jon's updated profile picture:

http://goo.gl/tcQlm

From Jon on Fri, Feb 24, 2012 at 20:17:45 from 74.177.120.222

Man, I wish I could get a stache that awesome...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

AM- 8 

Lunch- 7.  It was 75 deg out.  I was sweating and everything. 

Float Miles: 8.00SC2 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.507.003.000.000.0022.50

AM- Long run/Big Workout with Justin.  Drove to Croft State park.  Beautiful morning- 35 deg at the start, 50 at the finish.  We ran an 11-mile loop on the Southside trail as warm up.  Then we started a tempo on the flat part of the course- there is a stretch just under 3 miles long that only has 3 very small hills and is otherwise as flat as you'll ever find.  It is soft singletrack that is constantly winding- almost no straight stretches.  I was immediately working as hard as during my 6:00 road tempos, though my splits were 7:00 to 7:30 (Justin fell behind a bit after a few miles).  The last 3 miles were a harder sub-7, with a final mile of 6:25 and some 5:45 stretches on straight portions, including some extra incentive of trying to run down a mountain biker (which I did).  Total for the BW portion was 10 miles in about 71 min.  Finished with 22.5 miles in 3:11 with about 800 ft climbing.  Felt good and got a great workout, though definitely have some sore hips, knees, feet, etc.  Now rest for another few big weeks.

PM- Just got in trouble for eating the entire dinner planned for the whole family as an afternoon snack.  How was I supposed to know that was for dinner?  Actually, I didn't eat the entire pizza- just 5 of the 6 pieces.  According to the box, I ate 1600 calories.  So I'm still way negative for the day on food.  I mean really, if the pizza is small enough that I can eat it myself, should they be advertising it as a family dinner?  Should be advertised as a small, post-run snack if you ask me.  It's not my fault that standard serving size doesn't account for ultrarunners and 100+ mile week appetites.  Right, Jake?

Hoka Bondi B Miles: 22.50
Weight: 0.00
Comments
From Holt on Sat, Feb 25, 2012 at 15:14:11 from 67.2.243.12

I'm sure that went over very well!

From marci on Sat, Feb 25, 2012 at 15:55:45 from 74.177.120.222

Big TROUBLE Mister.

From Cody on Sat, Feb 25, 2012 at 16:36:43 from 67.177.0.196

Better go visit your "Papa John"!

From jtshad on Sat, Feb 25, 2012 at 17:54:03 from 69.20.183.178

Great run! Jeez, man what were you thinking, were you REALLY that hungry? What did you do, run 100 miles this week or something? Oh yeah...eat on!

From Jon on Sat, Feb 25, 2012 at 18:40:58 from 74.177.120.222

Cody- I have won 3 free Papa John pizzas in the past 2 months. Sweet. Too bad the closest Papa Johns is 25 min away.

From Rob Murphy on Sat, Feb 25, 2012 at 22:06:54 from 76.27.122.13

Six pieces of pizza for the whole family? You can be forgiven for confusing that with a snack after a hard 22 miler.

From Jake K on Sun, Feb 26, 2012 at 11:16:05 from 67.177.21.60

Isn't it awesome that you can down a whole pizza (or 5/6ths of one) and still be in a calorie defecit for the day?

I hate how everything you buy is getting smaller, but the prices stay the same or go up (ie. ice cream). Its not fair to those of us running 20+ miles a day! Snickers is discontinuing their king sized bar - what is wrong with america!!??

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM- 5 ez, then 1 in my Altras.  Still adjusting.

Lunch- Big group of 8 out for the run.  Too bad I felt terrible and was absolutely dragging.  But I somehow outlasted everyone for an even 10.  Even if I was half a mile behind at some points. 

Fuel Miles: 5.00Float 2 Miles: 10.00Instinct Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

Lunch- 8

PM- 12 at PM with Barry and Justin (first time ever with 3 people).  Nice run with lots of talking.  Barry is just starting up again but did awesome for the first 90 min, after which we had to slow down.  They are putting in some new trail and taking out old, which resulted in some detours and confusion in the dark.  Finished with 12 miles in over 2 hrs and 1500 ft climbing. 

Fuel XC Miles: 12.00NB 760 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.501.000.000.002.5019.00

AM- Aborted medium workout due to fatigue, plus no need to kill myself while feeling down and having a race on Sat.  3 mile warmup, 1.25 MP before pulling the plug, long cooldown with some xt.  13 miles in all.

Lunch- 6 more.

Feb was only my 3rd 400-mile month ever.  The other two (Aug 09 before my TOU marathon PR and Aug 11 before UROC) both saw good results the next month.  And hitting 400 in the shortest month of the year is extra sweet, though I definitely needed leap day to get there. 

Looks like I'll have to work hard to not get chicked this weekend.  The 15k is the 2nd race in a series, and Amber Moran (Inov-8 runner) won the first race straight up last week by 7 minutes over 17k.  That's awesome.  The last time I got chicked at a regular race (other than when I ran sick/injured) was probably Des News 2009, so it's been a while.

Float Miles: 6.00Fuel Miles: 10.50
Weight: 0.00
Race: HTCSD Team Competition (1 Miles) 00:04:59, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.001.000.0010.00

Lunch- 6- hot, high 70's today.  Beautiful.

PM- They were having a team competition at work with 1 mile run, 100m dash, 50m dash, jump rope, and obstacle course.  It was hot- 79 deg at the race start.  Some of my coworkers are great at short/mid distances, so my strategy was to build a lead quickly and hold them off.  I sprinted right from the gun and figured I was going fast enough when my hands and arms were tingly/numb within 60 seconds.  Built a 5 second lead by a quarter mile and pretty much held that the rest of the race as we went around the .68 mile GE running trail.  Finished in 4:59 feeling tired but good.  I'm not sure when my last sub-5 mile was, but it's been a while- I ran a 4:59 at Des News 10k, but last honest/flat sub-5 was probably college track in 1998, 14 years ago!  2nd place was seven or so seconds behind.  Then watched co-workers run sprints, then our team won the obstacle course and took home the overall trophy with 18,000 points (no, I have no idea how they did points).  Finished with 3 Panera Bread bagels.

Looks like it will be warm and wet for the race on Sat- low of 61 Fri night.  And that's some strange weather Friday that you'll not often see out west- low of 61, high of 63.  Gotta be humid for that to happen.

 

Pace 3 Miles: 6.00SC2 Miles: 4.00
Weight: 0.00
Comments
From Burnside on Thu, Mar 01, 2012 at 18:39:45 from 75.139.69.161

It sure was warm...Got my first good stink going today with a 70min run at PM. Have fun Saturday

From Jon on Thu, Mar 01, 2012 at 20:22:02 from 98.84.69.209

Glad to see you moving again, Barry. If you start blogging, I'll even add you to my favorites!

From Rob Murphy on Thu, Mar 01, 2012 at 20:51:00 from 76.27.122.13

Kinda fun wasn't it?

Training for the mine is the most complex of all the distance or middle distance events. It's the perfect combined zone race where aerobic, LT, and Vo2 Max components.

It's your new calling, your destiny!

From Rob on Fri, Mar 02, 2012 at 08:12:53 from 206.71.84.68

Wow! 18,000 points. What are you going to do with them all?

Nice job on a Sub 5.

From jtshad on Fri, Mar 02, 2012 at 08:28:19 from 204.134.132.225

Man, you have range dude! Congrats.

From Jake K on Fri, Mar 02, 2012 at 20:47:54 from 67.177.21.60

Nice race Jon!

Just think of how much your team would have won by if a 100K trail run was one of the events!

So it worked out to a bagel for every 6,000 points? :-)

From Superfly on Sun, Mar 04, 2012 at 20:21:36 from 74.211.21.81

Like Jeff said... you've got some range. Way to still smoke one below 5 min's.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Signed up for Waldo 100k yesterday.  Good thing I didn't try to wait till after work- it filled in under 5 hours.  Last year it took over a month.  Such is the popularity of trail running this year.  It's a lot of money and a long ways to travel from just one race, but it's a classic and I want to have fun and do well.  Plus, top 2 go to Western States.  Looks like I'll be running ultras in NC, UT, CA, TN, and OR this year.  Travelling man.

Lunch- 4 ez. 

Float 2 Miles: 4.00
Weight: 0.00
Comments
From Andrea on Sat, Mar 03, 2012 at 11:39:19 from 67.177.21.60

Big schedule for this year! Picked some great states too to do the ultras too :o)

Race: Mind over Mountain 15k (10 Miles) 01:22:27, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.0010.000.000.0012.00

Full report posted.  Had a fun time at a very technical trail race that was threatning to be cancelled due the the crazy thunderstorms.  Pulled off a win and enjoyed the day in the great trails of SC.  10 mile race with 2200 ft climbing/descent on very rocky, wet course.  Not sure when I've ever won two races in the same week before.  Now 2 more hard weeks before the taper for Umstead.

Crossmax Miles: 12.00
Weight: 0.00
Comments
From J Cole on Sat, Mar 03, 2012 at 11:59:10 from 75.138.127.81

Good job! I hate I bailed for the road race.

From James on Sat, Mar 03, 2012 at 12:08:59 from 174.23.146.70

Nice job buddy!

From Jake K on Sat, Mar 03, 2012 at 12:48:03 from 67.177.21.60

Nice racing Jon! 15K, 10 miles, ahhh whats the difference? :-)

From Little Bad Legs on Sun, Mar 04, 2012 at 21:35:39 from 68.186.75.3

Congrats on the win. Impressive weekend!

From jtshad on Mon, Mar 05, 2012 at 09:36:28 from 204.134.132.225

Congrats on the win and another very solid run!

From Rob Murphy on Mon, Mar 05, 2012 at 19:20:21 from 76.27.122.13

Great job Jon. I tell my runners that winning can become a habit. Be careful!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.000.000.000.000.0021.00

AM- 10.  Right quad is slightly sore, otherwise feel fine from the race.

Lunch- 11  

Finally got up a race report for Saturday.  Fun race. 

NB 760 Miles: 8.50SC2 Miles: 11.00Instinct Miles: 1.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.500.000.000.000.0018.50

Lunch- 8

PM- PM with Barry and Justin, running a few non-standard trails (like the slow, twisty, technical Brissy Ridge).  10.57 miles in 1:53 with 1500 ft climbing.  Bonked, so Barry was kind enough to give me a gu he had.  Feeling a bit tired, worn down, and borderline sick.  So went to bed at 10 and slept 7 hrs.  Oh yeah, did I mention it's our 8th anniversary today? 

Fuel XC Miles: 10.50Fuel Miles: 8.00
Weight: 0.00
Comments
From jtshad on Wed, Mar 07, 2012 at 12:47:59 from 204.134.132.225

Happy Anniversary to you and Marci! You are a lucky guy!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.5010.000.000.000.0022.50

AM- Bread and butter BW.  14.5 miles with 10 MP (6:03 avg).  Felt pretty good today.

Lunch- 8 miles with the guys, followed by a full 20 min of core work and leg strengthening. 

SC2 Miles: 8.00Float 2 Miles: 14.50
Weight: 0.00
Comments
From Andrea on Wed, Mar 07, 2012 at 18:09:12 from 67.177.21.60

Nice workout today!

From J Cole on Wed, Mar 07, 2012 at 18:35:09 from 75.138.127.81

Bread and butter as in French bread with honey butter, or bread and butter as in pickles? If literally bread and butter then what type of bread and butter? If pickles, then what brand? Spear, long thin ones, little circle ones? What do you have against dill pickles?

From Jon on Wed, Mar 07, 2012 at 20:34:13 from 98.84.69.209

Justin- yes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM- 8

Lunch- same, followed by stretching.  Man, are my eyes tired and sore today. 

Fuel Miles: 8.00ERide Miles: 8.00
Weight: 0.00
Comments
From Chad Robinson on Thu, Mar 08, 2012 at 16:27:14 from 50.73.39.89

How exactly are you stretching your eyes?

From Jon on Thu, Mar 08, 2012 at 18:39:18 from 98.84.69.209

Stretching legs. Eyes are not stretched, just tired.

From Rob Murphy on Thu, Mar 08, 2012 at 19:30:35 from 76.27.122.13

A might fine week you're puttin' together.

I'm pretty sure sleep is good for tired, sore eyes. Not that I ever get more than 6.5 hours, but that's what I've heard.

From Jon on Thu, Mar 08, 2012 at 19:49:21 from 98.84.69.209

You and me both, Rob.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.004.008.00

Lunch- 4+4.  I got almost 8 hrs sleep last night and felt a ton better.

Pace 3 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.006.000.000.000.0020.00

AM- Run on the rolling hills around my house.  Ran 14 miles, including 6 at tinman tempo effort.  Then had to go home since Marci is going out of town with some friends.  Took the girls to the gym and did 6 more.  20 miles total in about 2:25.

Only one word for how I feel right now- exhausted.  Plain tired and beat. 

Here's a nice picture from the Mind Over Matter 15k website, showing the female winner crossing one of the log bridges.

 

SC2 Miles: 14.00NB 860 Miles: 6.00
Weight: 0.00
Comments
From Rob Murphy on Sat, Mar 10, 2012 at 12:34:44 from 76.27.122.13

Hey Jon. I've spent the last few days hanging out with Rod Smolla, the president of Furman. Furman is set to announce next week that they have hired Rob Gary, the current head coach at Ohio State and 1996 olympian to head their track and xc programs. Apparently they are going to dump lots of money into both teams. The goal is a national championship in cross country and the track emphasis will be on distance - much like Oklahoma State.

From Hamdog Alum on Sat, Mar 10, 2012 at 13:30:28 from 24.240.65.116

Nice race Jon, I read your wonderful race report. Looked like hell of a climb according to your gamrin profile.

From Jon on Sun, Mar 11, 2012 at 17:26:55 from 98.84.69.209

Interesting news, Rob. Hope they are successful. If they need a coach to help with the ultra part of xc, point them my way.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

AM- 8

PM- 6 plus 1 Altra.  Stomach wasn't happy with something I ate over the weekend. 

Instinct Miles: 1.00ERide Miles: 6.00NB 860 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.003.0018.00

AM- For the life of me, I honestly can not remember if I did 6, 7, or 8 miles this morning.  I think that must be a little-known result of high mileage.  We'll go with the middle number.

Lunch- 8+3. 

Looks like the high is 83 tomorrow, and in the 70's and 80's for the next 10 days.  Springtime. 

Fuel Miles: 8.00SC2 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

Lunch- 8 on the first 80 deg day of the year.

PM- Paris Mtn with Barry, Justin, and Paul.  12 miles in about 2 hours on a warm evening.  I usually buy dinner on the way home but didn't tonight, forgetting that shopping day is tomorrow.  Scrounged together a hodgepodge of  ramen noodles with fried eggs, mandarin oranges, and chocolate milk.

Fuel XC Miles: 12.00NB 860 Miles: 8.00
Weight: 0.00
Comments
From Rob Murphy on Wed, Mar 14, 2012 at 20:39:41 from 76.27.122.13

Nice combination of carbs, protein, and sugar. All the food groups.

From J Cole on Thu, Mar 15, 2012 at 16:54:21 from 75.138.127.81

Does GE have any runners name George and Ringo?

From Jon on Thu, Mar 15, 2012 at 20:03:24 from 98.71.138.90

Justin- not yet. still looking.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.003.008.00

Lunch- 5+3 on a warm day

Up way too late last night for a morning run.  In bed at 11, but didn't sleep till 1:30 am.  We're trying to potty train our 3.5 year old and she held her bladder for 15 hours, refusing to use the bathroom!  Finally took a leak at 1 am, but wouldn't go again today.  Determined kid. 

NB 860 Miles: 5.00
Weight: 0.00
Comments
From Paul on Fri, Mar 16, 2012 at 15:22:45 from 207.224.39.118

Sounds like you have a classic strong-willed child. Is she afraid of the toilet? Some kids are...

From Jon on Fri, Mar 16, 2012 at 15:36:34 from 98.71.138.90

We're not exactly sure what it is. She'll sit on it sometimes. Wish I knew. Definitely strong willed (have to be to hold your bladder for 15 hrs!)

From Rob Murphy on Fri, Mar 16, 2012 at 15:45:47 from 76.27.122.13

When people ask you how old she is do you actually say "three point five"?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch- Tapers are strange, cause I feel like trash with dead legs for the first while, even though I'm running fewer miles than before the taper.  Today was the first day this week I felt fairly decent.  Ran 6 miles easy by myself on the GE track in 80 deg temps.  5k race tomorrow.

Instinct Miles: 1.50ERide Miles: 4.50
Weight: 0.00
Race: Milliken Earth Day Run 5k (3.11 Miles) 00:16:30, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.003.000.0012.00

Won a race (my third this month), set a road/off-road 5k PR, and had an overall great time at the Milliken Earth Day run.  And wore a leprechaun hat the whole time- really.  Good times.  Who says you have to do speedwork to set a 5k PR- I think you should just train for a 100 miler!  Race report here.  Even broke out my oldest shoes for the first time in 5 years- go NB 800's (the precursor to the NB 101's).  Must be lucky.

NB 800 Miles: 5.00NB 860 Miles: 7.00
Weight: 0.00
Comments
From Jake K on Sat, Mar 17, 2012 at 14:03:14 from 67.177.21.60

Great job Jon!

I agree with your thoughts - all the speedwork in the world isn't going to get you very far unless you are stacking it ON TOP of a huge aerobic base. Your ability to PR @ 5K is a testament to that philosophy.

Looking forward to seeing how you run at Umstead. Seems like training has gone really well this year, and you're ready for a great race.

From Rob Murphy on Sat, Mar 17, 2012 at 14:06:08 from 76.27.122.13

Maybe Lagat or Rupp will read this post and see the light.

From Jake K on Sat, Mar 17, 2012 at 14:07:21 from 67.177.21.60

I really hope Lagat and Rupp and reading fast running blog

From Lybi on Sun, Mar 18, 2012 at 01:09:42 from 68.3.188.21

Wait...you ran a PR wearing a leprechaun hat?!? Love it. Hope they gave you a pot of gold!

From Jon on Sun, Mar 18, 2012 at 12:46:45 from 98.71.138.90

Thanks, everyone.

Lybi- yes, I literally wore the leprechaun hat the whole race. Plus warm up, cool down, and awards ceremony.

From Jake K on Sun, Mar 18, 2012 at 12:59:42 from 67.177.21.60

You thinking of jumping in a half-marathon now that you're in 5K PR shape? :-)

From Jon on Sun, Mar 18, 2012 at 13:15:30 from 98.71.138.90

No, not with Umstead. That's my focus race. But, I'm considering a half in October here in SC and was just trying to guesstimate a good goal (long ways off, I know). In general, the running scene here isn't as deep, with the local marathon winning time ~2:40 and the half ~1:15.

From jtshad on Sun, Mar 18, 2012 at 13:36:07 from 69.20.183.178

Congrats on the PR and the win!

From Rob Murphy on Sun, Mar 18, 2012 at 14:10:13 from 76.27.122.13

I think you would dominate the Paris Mountain Road Race in December. 20k.

From Jon on Sun, Mar 18, 2012 at 16:01:52 from 98.71.138.90

We won't find out this year, Rob. It's the same day as another race you might have heard of in San Francisco.

From SlowJoe on Sun, Mar 18, 2012 at 20:21:50 from 69.131.141.92

I like seeing your success in a 5k without speedwork. Another excuse to never go to the track. Congrats, great run and win.

From Little Bad Legs on Sun, Mar 18, 2012 at 21:29:05 from 68.186.75.3

Impressive streak of running this month. Your range of abilities is impressive to say the least!

From Superfly on Mon, Mar 19, 2012 at 16:15:56 from 74.211.21.81

Jon your ability continues to impress. That's a solid 5k for a 100 mile guy. BTW I ran with an ultra guy by the name of Jon Olsen who just ran a 13:14:00 100 miler. Something like the 7 fastest 100 by an American ever. Do you know him. He's also got your range. I only beat him by 15 seconds in the marathon. Maybe there's something to all this Ultra training?

From Jon on Mon, Mar 19, 2012 at 18:33:47 from 98.71.138.90

Clyde- I know of Jon Olsen- heard about his fast 100. Impressive. Congrats on your win, by the way.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM- 5 ez.  Gotta love taper.  Well, not really- starting to go stir crazy and think I'm over-tapering.

ERide Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.008.000.000.000.0012.00

AM- 3 warmup, 8 tinman tempo, 1 cooldown.  Did the whole thing wearing my UA Cold Gear- trying some last minute acclimatization to be ready in case next week is as warm as this has been (85 deg highs every day).

Lunch- yoga 

Fuel Miles: 12.00
Weight: 0.00
Comments
From Jake K on Tue, Mar 20, 2012 at 19:18:24 from 67.177.21.60

just wrap yourself in aluminum foil suits like wrestler do to cut weight. that must be good for the body :-)

From Jon on Tue, Mar 20, 2012 at 20:10:27 from 98.71.138.90

I'm aiming for hot, not water/weight loss... ;)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

PM- PM with Justin and Barry.  11 miles with 1400 ft climbing.  Uneventful, other than Justin's foot almost falling off and Barry calling Papa John's from a few miles out so we got some nice pizza delivery just after finishing, which we ate while watching the Western States movie, Unbreakable.  Fitting.

Fuel XC Miles: 11.00
Weight: 0.00
Comments
From Rob Murphy on Wed, Mar 21, 2012 at 21:44:20 from 76.27.122.13

I've been looking around for some races this summer/fall. Any suggestions?

I think I'll start with the Wasatch Steeplechase in June.

From Jon on Thu, Mar 22, 2012 at 05:05:27 from 98.71.138.90

Let's see- wahsatch steeplechase, Jupiter Peak steeplechase, and especially Mid Mountain Marathon are great races in the area. If you want to drive a bit, Golden Gate Thirty or North Fork 50k are good. El Vaquero Loco is absolutely awesome. And Bighorn 50k is good.

From Rob Murphy on Thu, Mar 22, 2012 at 11:07:53 from 205.127.70.66

Thanks. I'll look them all up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch- 6 with Phil and Jim, then 5 min abs.  Nice weather today with even a brief rainstorm.

NB 860 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

Lunch- 6.5 run with Jim, then an In It To Win It obstacle course.  Got beat by a coed team.  Again.

Looks like they updated the entrants list for Umstead.  Got a lot more competitive.  2011 winner John Dennis, 2011 runner up Serge Arbona, 13:18 100 miler Mike Morton, Rocky Raccoon 100 mile champ Liza Howard, Troy Shellhamer, and others.  Fun.

NB 760 Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

AM- Camped out last night with my 5 year old, which may not have been the smartest thing since I hardly slept and since she was coughing on me all night.  Felt terrible when I woke up and my run we appropriately terrible.  Almost quit at 2 miles, slogged it out for 8.5 in 1:13.  Felt absolutely horrid.  Hopefully this is the bottom of the taper and my legs will start feeling perky next week.  They better, cause the big race is in 1 week.

PM- Now I'm sick with a fever.  Hmm, this wasn't in my taper plan. 

Float 2 Miles: 8.50
Weight: 0.00
Comments
From Rob Murphy on Sat, Mar 24, 2012 at 19:11:52 from 76.27.122.13

Take care of yourself Jon.

From Jake K on Sat, Mar 24, 2012 at 20:04:07 from 67.177.21.60

I hope its just disco fever, and you're feeling junky b/c you've been dancing so much. If not - well then I really hope you feel better soon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No run, sick.  Legs are weak such that I can barely walk up a flight of stairs.  Good thing the 100 isn't today.

Weight: 0.00
Comments
From Jake K on Mon, Mar 26, 2012 at 18:14:23 from 67.177.21.60

dude what did you catch?!?!

Mtn dew + Emergen-C

drink as much of that as you can. the dew kills the germs from the inside out.

From Little Bad Legs on Mon, Mar 26, 2012 at 20:43:11 from 68.186.75.3

Talk about timing! Get well soon so you can rip it up this weekend!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Lunch- 5 with Mike on a beautiful day in about 36 min.  Felt much better today, almost back to normal.

Got a free pair of Saucony Fastwitch in the mail yesterday.  First new lightweight trainers in a long time.  I got them since they don't make Tangents anymore but I didn't want to go as light as Kinvaras.  My last pair of Tangents lasted 5+ years, so we'll see how long these last.  I only wear them for road racing and a few workouts, so not much these days. 

Pace 3 Miles: 5.00
Weight: 0.00
Comments
From Jake K on Tue, Mar 27, 2012 at 15:43:15 from 155.100.226.54

Nice! What color?

From Jon on Tue, Mar 27, 2012 at 15:50:55 from 74.177.96.130

They are white mainly, with some red and black. Not near as colorful as the blue Guide 6 I just had.

From Jake K on Tue, Mar 27, 2012 at 15:55:32 from 155.100.226.54

great shoe - you'll like them. Way better than the kinvaras for hard workouts and racing.

From jtshad on Tue, Mar 27, 2012 at 18:44:37 from 184.99.241.227

I too miss the Tangents (glad I still have a few in my closet). The Fastwitch are better than the Kinvaras.

Hope you are feeling better.

I see why you liked to run around your hometown when you were growing up, this is awesome!

From Jake K on Tue, Mar 27, 2012 at 18:49:40 from 67.177.21.60

I found a fresh pair of tangents under my bed a couple weeks ago. Forgot I had them. I was pretty stoked. I love alternating b/w the tangent and mirage - I havent even worn my kinvaras in the past month.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Lunch- 5 with a few strides.  Felt pretty sluggish and bad again.  Hope I really start feeling better in the next few days.  

Weather forecast for Sat is shaping up to be about 60 deg in the morning, high of upper 70's, with 50% chance of afternoon showers. 

SC2 Miles: 5.00
Weight: 0.00
Comments
From jtshad on Thu, Mar 29, 2012 at 08:11:27 from 184.99.241.227

Get well for your race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Lunch- 3.  Felt tired and worse than yesterday.  Blah.

NB 860 Miles: 3.00
Weight: 0.00
Comments
From J Cole on Thu, Mar 29, 2012 at 20:10:31 from 199.254.206.4

You need me to stop and pick up a chia pet tomorrow on the way up? Can you tell what I've been reading all night at work?

From Superfly on Fri, Mar 30, 2012 at 10:15:30 from 74.211.21.81

Good luck this weekend. Hope you feel better.

From Cody on Fri, Mar 30, 2012 at 20:40:04 from 67.177.0.196

Probably too late to get this before the big race, but good luck anyways! you will do great!

Race: Umstead 100 mile (100 Miles) 15:19:53, Place overall: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
101.000.000.000.000.00101.00

Quick Report- ran a decent Umstead 100 and had a good time.  Placed 4th overall while watching the amazing Mike Morton set a CR and 2 previous winners DNF chasing him.  Final time of 15:19 is 16th fastest ever on this 19 year old race.  Set my 50k, 50 mile, 100k, and 100 mile PR, so can't complain about that.  Marci and the kids were there cheering the whole time, and I had the most awesome crew and pacers that kept me from quitting at mile 50 when I felt terrible and weak (gotta stop racing when sick).  Good weekend.  

Full report now published.

Hoka Bondi B Miles: 101.00
Weight: 0.00
Comments
From Jake K on Sun, Apr 01, 2012 at 14:29:25 from 67.177.21.60

Awesome Jon! Man - early in the week it wasn't looking so good for you... way to stick it to the sickness and fight hard! 15 hours, super job!!!

From Fritz on Sun, Apr 01, 2012 at 14:48:26 from 173.10.22.170

Amazing race Jon! If you can gut it out for 50 MILES you can do anything.

From jtshad on Sun, Apr 01, 2012 at 16:14:17 from 69.20.183.178

Congrats on a great race, especially considering how sick you were. PR's at all those distances with that lead in is incredible.

From Ken on Sun, Apr 01, 2012 at 18:39:57 from 71.85.99.5

No what you gotta do is stop getting sick during taper! Great job!!See you stuck with the Hoka's the entire race.

From Rob Murphy on Sun, Apr 01, 2012 at 19:46:58 from 184.48.120.88

Umcredible!

See, that's a play on words related to the name of the race.

You have to be thrilled with that right? I'm pretty much in awe.

From jun on Sun, Apr 01, 2012 at 20:31:14 from 174.23.185.94

Wow, great time. Even more impressive considering you weren't feeling well. Enjoy the rest. I look forward your full report.

From SlowJoe on Sun, Apr 01, 2012 at 20:32:27 from 69.131.141.92

Am I seeing that right, a 4+ hour PR? Even for a hundred miler, that sounds like a lot. Great job, look forward to the report.

From Bret on Mon, Apr 02, 2012 at 07:10:52 from 64.128.133.66

Congratulations Jon - fantastic result. Eager to read your full report on your blog.

From Paul on Mon, Apr 02, 2012 at 07:19:51 from 65.128.25.185

Great time, Congrats on the PR(s).

From Holt on Mon, Apr 02, 2012 at 09:03:06 from 204.113.55.41

Way to go Jon!

From Superfly on Mon, Apr 02, 2012 at 10:15:53 from 74.211.21.81

You rock man. Way to work hard and reap the rewards. Hope your recovery goes well... or as good as it can after hammering a 100 miles in one race.

From Bryce on Mon, Apr 02, 2012 at 21:53:56 from 76.27.58.194

Wow! Well done Jon, that's and incrediable time.

From steve ash on Mon, Apr 09, 2012 at 19:49:01 from 50.8.121.33

Nice work Jon! You are one tough hombre. I should know based on past experience at TOU:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Run?  Ha- yeah, right.  I did walk up and down a few flights of stairs today, though, and even mowed my lawn.  Hips and right ankle feel much better than yesterday.  Still sore, but better.  Forcing myself to take at least 1 week entirely off.

Preliminary results are posted.  Looks like I was over an hour behind 2nd and 3rd place, but then had Troy and Chris just behind me.  Knowing they were back there gave a little extra incentive at the end.  Full report soon.

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

30 min yoga.  Stretching sure felt nice.  I feel much better than I should- pain is only a 1 out of 10, with some additional tightness/stiffness.

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

Donated blood.  It's a good way to make sure I don't talk myself into a run this week, even though I feel no soreness.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

Lunch- 15 minute of abs.  Holy crap, my abs are sore!  Apparently running 100 mile really works the core- I'm hurting each breath after that workout.  They are also having a competition at work where you bench press 75% of your body weight and then run a 5k.  Each bench rep subtracts 30 seconds from your 5k time, up to 15 min.  I haven't lifted since college but was hoping for 10 reps.  Nope- 5.  5. Pathetic.  Upper body weakling, that's for sure.  Finished with a bunch of biking.  Legs feel recovered.

Weight: 0.00
Comments
From Jake K on Fri, Apr 06, 2012 at 08:27:00 from 155.100.226.54

I need to try that after Boston. I do lots of pushups but I doubt I could bench 75%BW even 5 times :-0

From J Cole on Fri, Apr 06, 2012 at 13:18:21 from 199.254.206.4

Hmmm I guess if I worked for GE I could finally get that elusive 3:30 5k PR?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Race report is finally published for Umstead 100.

Weight: 0.00
Comments
From marci on Sun, Apr 08, 2012 at 13:58:14 from 74.177.96.130

I wasted you in miles this week.

From Jon on Sun, Apr 08, 2012 at 15:26:01 from 74.177.96.130

Yup. You did. Good job.

From Rob Murphy on Sun, Apr 08, 2012 at 16:20:21 from 24.10.249.165

I really enjoyed the report and the pictures.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

Lunch- 6.5 ez.  Hammy was tight and definitely felt sluggish everywhere, but no other pains.  Finished up with some good weightlifting to try and improve my bench press strength.  Get swoll or die trying.

Float Miles: 6.50
Weight: 0.00
Comments
From marci on Tue, Apr 10, 2012 at 17:18:51 from 74.177.96.130

Everytime I think of you bench pressing I get a little smile on my face...no snickering though, that would just be rude.

From Ken on Tue, Apr 10, 2012 at 17:41:39 from 192.131.177.17

Marci...can you say fish out of water?!?! Actually I have been impressed. For someone who doesn't do weights his mechanics and form are actually quite good! Dang Jon...yoga and weight lifting! What is the world coming to???

From Jon on Tue, Apr 10, 2012 at 20:11:49 from 74.177.96.130

I told you, Ken- believe it or not, I lifted most days in HS and college. It's like riding a bike... although the muscles have disappeared.

Speaking of which, how many time can you bench 75%?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

Lunch- 2 miles running, 30 min yoga, 15 min abs.  Arms sore from lifting yesterday.

PM- PM with Nick, Barry, and Justin.  Felt much better than expected.  Slow pace, 11 miles on a nice day in 1:53. 

Fuel XC Miles: 11.00Instinct Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Lunch- 5.  Longest run yet in Altras.  My already-high cadence is slightly higher in these- 188 steps per minute or so.

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

Lunch- 15 min abs, 1 hr run, weight lifting.

Fuel Miles: 8.00
Weight: 0.00
Comments
From J Cole on Thu, Apr 12, 2012 at 18:29:41 from 75.138.127.81

Do you only speak with a heavy German accent now? "Dis ist Hanz, und I am heir to PUMP you up"

From Jon on Thu, Apr 12, 2012 at 19:29:16 from 74.177.96.130

Ya, mon.

From Holt on Fri, Apr 13, 2012 at 09:19:23 from 204.113.55.41

I was going to ask you... how do you like the Altras? I tried to like them, but just really don't enjoy running in them very much.

From Jon on Fri, Apr 13, 2012 at 19:32:27 from 74.177.96.130

Still adjusting, Dave. Little bit different footfall with them (more forefoot). But I like them so far.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch- a quick 6 by myself on the track.  One guy just left my group and I took over all his work, so I'm very busy now.

Instinct Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Last day of my reverse Umstead taper.  Ended up not running.  It was glorious to sleep in and lounge around all morning.  In the afternoon we cheered Marci running the Mud Run.  They did awesome.

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

Lunch- 9.5 around the lake and the bamboo forest run.  Calves were a bit sore after this run- longest run in Altras by 30 min.

Looks like the expected carnage at Boston.  Fun times.  Shadley seemed to have a great race, though. 

Instinct Miles: 9.50
Weight: 0.00
Comments
From jtshad on Tue, Apr 24, 2012 at 08:54:38 from 204.134.132.225

Thanks, it was probably my best race effort ever at a marathon considering the conditions. With good weather, maybe even a PR effort...I will never know but I am proud of this race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

Lunch- 5 with Jim discussing Boston marathon.

PM- PM with the guys.  Talked the normal stuff- food, government rants by me (surprise), and Justin's upcoming 50k, his first-ever marathon or longer event.  While running across the dam at North Lake, Justin just threw down his bottle and jumped in.  Barry followed.  I did too, eventually.  Water was surprisingly nice.  12.2 miles in 2:12 with 1500 ft climb.  Ordered pizza on the run and he arrived a few minutes before we did- oops. 

Fuel XC Miles: 12.00ERide Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.500.000.000.002.0015.50

AM- 5.5

Lunch- 8+2 

Fuel Miles: 8.00NB 860 Miles: 5.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.500.000.000.002.0017.50

AM- 5.5+2

Lunch- 10 with Aaron and Jim 

Float Miles: 10.00Fastwitch Miles: 5.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.003.000.002.007.00

Lunch- warmed up 2 miles, then tried the pump and run.  I have felt increasingly crappy all week due to big bump in mileage and not enough sleep but was still hoping to run a sub-17 time (Jim did 15:45 on Wed- yes, treadmill is a bit faster).  Managed 10 bench reps (an improvement from my 6 reps two weeks ago, but still tied for the lowest), then started the run.  Felt ok at 11 mph for about 1/2 mile, then just felt bad to worse.  Finished in 18:44.  Blah.  Not a great showing- my speed is very slow to come back after a 100, that's for sure.  2 xt after.

Fastwitch Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

AM- The month of Marci continued with her 1/2 marathon.  After seeing the play Les Mis last night, we only got 4.5 hrs sleep prior to wakeup.  She ran great, beating her goal.  Zach and I ran 7.5 miles cheering for her.  Nice job, babe!

Was supposed to run more with Eric Grossman, but he had a change of plans.  Probably a good thing- my right foot started hurting yesterday- feels similar to the beginning of a stress fracture.  Probably from increase in miles plus no sleep.  Rest- might even take a few days off next week if necessary.

NB 760 Miles: 7.50
Weight: 0.00
Comments
From J Cole on Sun, Apr 22, 2012 at 10:16:33 from 75.138.127.81

I guess this means the "Get Eric Lost in Laurel Valley Plan" didn't pan out! Hope your foot feels better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Rest the niggle.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

Lunch- yoga, lifting, abs, and xt.  Basically, everything except running.  Once I get up to speed again, it's running all the way till Waldo 100k in Aug, then still on till TNF 50 San Fran in December.  So I've got a long haul ahead and am enjoying my post-race/recovery month.  Besides, I have to give Joe and Cody a chance at Logan Peak, don't I?

Weight: 0.00
Comments
From Cody on Tue, Apr 24, 2012 at 19:54:21 from 67.177.0.196

Take your sweet time getting back at it! No rush!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.002.0010.00

Lunch- 8+2.  Felt good.  Foot didn't hurt, and I didn't feel sluggish after a few days off.   

In case you're wondering, that really is 19 pairs of shoes listed above.  And I have 2 more still in the box.  That's a whole lot of rubber and cloth sitting around my house.  Assuming each shoe lasts 500 miles, I've got 5500 miles left- almost 2 years.

ERide Miles: 8.00
Weight: 0.00
Comments
From jtshad on Thu, Apr 26, 2012 at 06:15:37 from 69.20.183.178

I can barely keep 5-6 pair straight in my rotation...plus Kami would kill me if I had that many loose pair of shoes laying around the house. Do you have your our closet just for shoes and running gear?

From Jon on Thu, Apr 26, 2012 at 18:45:59 from 74.177.127.77

Yes, I literally have a running closet. Useful for all my running gear and shoes. Plus a box of shoes in the garage, and more in my car trunk.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- 4 with Jason and Phil.  Almost stopped at 4 miles when they both did- felt bad, very hungry, tired, etc.  But kept going and ran strong, even if I never felt better.  Went another 6 miles on the trails behind GE.  10 total.

NB 760 Miles: 10.00
Weight: 0.00
Comments
From Rob Murphy on Thu, Apr 26, 2012 at 19:12:46 from 24.10.249.165

It's been a while since I've seen any politics on your blog. Your blog is in danger of becoming like everyone else's. Except for the occasional 100 mile race report.

From Jon on Thu, Apr 26, 2012 at 19:33:19 from 74.177.127.77

I decided to spare all of you. Plus, I moved my occasional rantings to my facebook and twitter accounts. Trying to save my poor running friends from my political nuttiness. That being said, government continues to expand and take away our liberties, whether republican or democrats. I'll vote for Ron Paul or no one. That won't change, even if I don't ramble on about it anymore.

From Rob Murphy on Thu, Apr 26, 2012 at 19:57:55 from 24.10.249.165

True in some ways. Unless your black or a woman.They've been steadily gaining liberties.

From Rob Murphy on Thu, Apr 26, 2012 at 19:59:26 from 24.10.249.165

There we just went an violated the serenity of your non-political blog.

I'm not on Facebook so I have nowhere else to go.

From Rob Murphy on Thu, Apr 26, 2012 at 20:12:50 from 24.10.249.165

One of my new favorite things is eating olives. Seriously, I go to the olive bar at Harmon's and get a whole tub of assorted olives. I get cravings and can eat ten or twenty at a time.

Just trying to lighten things up now.

From Jon on Thu, Apr 26, 2012 at 20:36:33 from 74.177.127.77

Nah, even blacks and women haven't been getting freer. When government does more, everyone loses.

My oldest daughter loves olives. Always has. It's funny.

From Rob Murphy on Fri, Apr 27, 2012 at 09:11:54 from 205.127.70.66

I could point out that when I was born most black people couldn't even vote in the United States.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

AM- 7 and some bench

Lunch- 7 more.  Humid and warm.  Summer is coming.  Maybe someday I'll have a car with air conditioning.  It sure would be nice in South Carolina... 

Pace 3 Miles: 7.00Float Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.500.000.000.000.0022.50

AM- really behind on sleep this week, so my trail run plans went the way of my 5:30 snooze button on the alarm clock.  2 hrs later, finally got up and eventually went running on the rolling hills around home.  Finished a rather tired 2:48, 1800 ft climbing, and 22.5 miles later feeling fatigued but still running well.  Humid, but only mid-60's.  2 dog incidents- sigh.  Part of living in the south, I guess.  I've gotten used to sometimes running with rocks in my hands or a large stick.

I'm going to start recording what time I go to bed each night in hopes it will motivate me to sleep more. 

NB 860 Miles: 22.50
Weight: 0.00
Comments
From Jake K on Sat, Apr 28, 2012 at 13:07:20 from 67.182.215.126

Logging sleep hours definitely gets me to sleep more. And there is nothing wrong with having an impressive sleep log!

From Predog on Sun, Apr 29, 2012 at 09:47:02 from 67.186.192.20

When performance is measured, performance improves.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Next 10 days in Greenville: Avg high of 87, avg low of 63.  And it's just the start of May.

 

Weight: 0.00
Comments
From J Cole on Sun, Apr 29, 2012 at 16:24:41 from 75.138.120.244

I picked the wrong week to not be running.

From Adam RW on Wed, May 02, 2012 at 10:44:41 from 155.101.152.123

Toasty and I'm sure humid...

From Rob Murphy on Tue, May 08, 2012 at 07:29:43 from 205.127.70.66

Plenty of consistency there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

AM- 8

Lunch- 10 on a hot day, though I seemed to sweat a lot less than the rest of the guys.  Not sure what that means. 

NB 760 Miles: 8.00ERide Miles: 10.00
Weight: 0.00
Comments
From Dale on Tue, May 01, 2012 at 11:42:18 from 69.10.215.11

Adaptation or dehydration.....take your pick.

From Jon on Tue, May 01, 2012 at 21:04:12 from 74.177.127.77

Both...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.002.000.000.000.0016.00

AM- 3 mile warmup, 2 miles hillclimb at 12% grade (definitely sweating a ton), 1 more

Lunch- 10.  Warm.  Then abs and weight lifting. 

Fuel Miles: 6.00NB 860 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch- 6 on a hot day, faster than I wanted for a recovery run but that is what happens when you run with people.

ERide Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
23.000.000.000.000.0023.00

Lunch- 9

PM- Paris Mtn.  Justin joined me for the first 3 miles, recounting his first ultra last week.  Then I was on my own for the rest of the way.  Felt good for about 10 miles, then just tired.  Didn't eat enough, and it was the end of a 23 mile day.  Even took a digger.  Hot and tired run, but trails are always nice.  14 miles in 2:10 with 2300 ft climbing. 

Heading to Savannah, GA tomorrow for a nice little weekend trip.  Should be fun. 

Test Shoe 2 Miles: 23.00
Weight: 0.00
Comments
From Adam RW on Fri, May 04, 2012 at 07:17:39 from 128.110.230.123

Have a great weekend.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM- 8 around the neighborhood before packing for Savannah.

Test Shoe 2 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.004.000.000.000.0010.00

AM- 10 mile run in Savannah.  Found a nice, deserted road with swamp/forest on both sides.  Did the last 4 miles quite a bit quicker than the rest.  Felt good.  Then spent the day around Historic Savannah and the Tybee beach.

Test Shoe 2 Miles: 10.00
Weight: 0.00
Comments
From Rob Murphy on Sun, May 06, 2012 at 11:32:10 from 24.10.249.165

Savannah's fun. Have you guys been to Charleston yet?

From Jon on Sun, May 06, 2012 at 16:54:08 from 98.101.207.145

Yeah, Thanksgiving last year. Liked it.

From Andrea on Tue, May 08, 2012 at 09:05:32 from 72.37.244.100

Hey Jon (and Rob) - I'm heading to Tybee Island and Savannah at the end of the month for a bachelorette party...recommendations for good spots to run?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.004.002.000.000.0014.00

AM- Hilton Head.  Ran 4.5 miles on the beach, then took to the roads.  Actually, the bike paths- almost every road in this town has a separated bike path running near it.  Very nice.  I'm jealous.  Anyways, felt good so ended up doing a progressive run of sorts, with a fair amount of 6-ish miles and a few 5:30-ish at the end.  Good day- really felt strong.

Test Shoe 2 Miles: 14.00
Weight: 0.00
Comments
From Jake K on Tue, May 08, 2012 at 08:23:35 from 155.100.226.54

The beach sounds pretty nice right now. Andrea is going to Tybee Island in a few weeks on a girls' trip. I'm slightly jealous, so I decided to head out to California for some ocean time of my own.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.000.000.000.000.0022.00

Lunch- 9 with Todd and Mike

PM- PM with Barry and Justin.  13 miles in just over 2 hrs, 1500 ft climb.  Mid-70's, so much nicer temps than last week. 

Fuel XC Miles: 13.00Test Shoe 2 Miles: 9.00
Weight: 0.00
Comments
From Rob Murphy on Tue, May 08, 2012 at 21:15:34 from 24.10.249.165

Sounds like a nice day.

I went to register for the Logan Peak race today and, of course, it's full. Bummer.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.003.0010.00

Went to bed early at 10:30 last night... and ended up tossing and turning till 2 am.  Only 4 hrs sleep.  Man, did I feel bad today- my eyes were killing me all day.  Ugh.

Lunch- 7+3 

Test Shoe 2 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

It ends up my eyes were killing me for a reason- I have a nasty infection in them (well, hopefully- it could also be an amoeba).  Can't see anything and light causes intense pain.  Ouch.  No running today, no work, just sitting in a dark room with a towel over my eyes.  Fun times.

Weight: 0.00
Comments
From Ken on Thu, May 10, 2012 at 18:41:11 from 71.85.105.207

An amoeba makes a much cooler story! Get well soon my friend!

From Dale on Thu, May 10, 2012 at 19:36:02 from 69.10.215.11

Yikes. How in the world would you get an amoeba in your eye(s). Dunking your head in unpurified water sources?

From Cody on Thu, May 10, 2012 at 20:45:07 from 67.177.0.196

What! Crazy. I am sorry. Get well soon!

From Jon on Fri, May 11, 2012 at 13:54:04 from 74.177.127.167

Dale- looks like most likely bacterial infection from swimming with my contacts in at Savannah or Hilton Head.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

Eyes are much improved today, though still blurry and very light sensitive.  Doc said it will be a gradual recovery during the follow up appointment today.  Definitely cannot go outside and can't read much... so Marci took me to the gym for a nice indoor treadmill run.  Felt good to be doing something.  12.5 miles.  Might go again later today or go outside after dark.  Definitely no hilly trail run in the mountains tomorrow, though.

PM- 5.5 after dark around the neighborhood.  I sure have great night vision right now courtesy of my dilated eyes. 

Instinct Miles: 5.50Test Shoe 2 Miles: 12.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
23.000.000.000.000.0023.00

AM- thanks to an overcast day, I found myself heading outside for a run (can't do it if sunny).  Waited till the family left for a bday party, though, so it was a late, 11 am start and getting warm.  Didn't want to be far from home in case the sun broke through, so ran multiple laps of the soccer complex, McCall Rd, Kilgore Farms, etc.  Got my 5 year old on her bike after 2 hrs, and she rode along for 4.5 miles, then my 3 year old joined for a few hundred yards.  Finished feeling good with 23 miles and 1300 ft climbing at about 7:30 avg pace.  Not too bad a finish for the week supposing I missed a day fearing I might be going blind.  87 miles in 5 days is a good haul.

Test Shoe 2 Miles: 23.00
Weight: 0.00
Comments
From Bob on Sat, May 12, 2012 at 13:14:47 from 67.176.195.62

Terrific result for the week and this run when considering your eye injury. I get a bug in mine and I want to call it quits!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

AM- 6

Lunch- 9 more.  We tied an all time record (set a few weeks ago) of 9 people during our lunch run.  What a crew. 

ERide Miles: 9.00Test Shoe 2 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.500.000.000.000.0021.50

Lunch- 9.  We were stinky.

PM- PM with Barry, Justin, and (for the first time ever) Aaron.  12.5 miles with 1800 ft climbing.  Justin took us out of the park and up the roads to the true summit of Paris Mtn.  My first time up there.  Good climb. 

Test Shoe 2 Miles: 21.50
Weight: 0.00
Comments
From Rob Murphy on Thu, May 17, 2012 at 07:47:36 from 205.127.70.66

No showers on the posh GE campus for after your lunchtime runs?

From Jon on Thu, May 17, 2012 at 18:45:14 from 74.177.127.167

No, we were stinky DURING the run. Generating stink on the go, if you know what I mean. There are definitely showers in the nice gym at work- I wouldn't run at lunch in the summer if there weren't!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.500.000.000.000.0014.50

AM- 6

Lunch- 8.5.  Warm out.  Felt tired. 

Fuel Miles: 8.50NB 860 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.003.000.003.5015.00

AM- 6 warmup, then did my pump and run- bench 12 times (improvement from 6) and ran 17:34 5k, then cool down.

Lunch- abs, then planned to do 6 mile run. However, right calf/Achilles have been bugging me for a week and it was very painful today. Ended up running 1.5, then xt. Hope I can fix this.

SC2 Miles: 10.00Test Shoe 2 Miles: 1.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

Leg still hurts, and an easy recovery run is about 1/1000th as valuable as being healthier for my long trail run tomorrow, so 4 xt as rest.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.000.000.000.000.0022.00

AM- Met Justin at Blue Wall on the Palmetto trail, same place we ran in Feb.  Had a good run- lots of climbing the first third past fresh bear scat, lots and lots of overgrown plants the second third (stinging nettle, briars, thorns- very painful on the legs), and beautiful singletrack the last third to the turnaround just before 10 miles.  2 miles before the end, I turned around and added 1.35 more miles climbing and 1100 extra feet climbing- I ran all of the uphill and felt strong, then ran down at a good pace.  Not sure I'll do this route during the summer, though, since it is so overgrown- Justin and I alternated yelping in pain and growling at all the prickly plants.  Tick infested, too- pulled 9 off me, 1 off Justin.  Finished with 22 miles and 5500 ft climbing.  Pictures on Justin's blog.

Crossmax Miles: 22.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

AM- 8

Lunch- 10.  Legs were surprisingly sore today, the first time I remember being sore in a while.  Saturday's run caused some DOMS, I guess. 

Fuel Miles: 8.00Test Shoe 2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.500.000.000.000.0020.50

Lunch- 8 + abs

PM- PM with Barry, Aaron, and Justin.  Not many people on the trails thanks to intermittent thunderstorms.  Cool, humid, thundery, and rainy.  Getting ready for the PM 11/12k on Saturday.  12.5 miles, about 2 hrs.  Barry is leaving on a 3 month leave-of-absence to ride his motorcycle across the US, even visiting Alaska.  What a trip. 

Fuel XC Miles: 12.50Test Shoe 2 Miles: 8.00
Weight: 0.00
Comments
From Rob Murphy on Tue, May 22, 2012 at 20:12:00 from 24.10.249.165

I thought only school teachers could do stuff like that?

From Jon on Tue, May 22, 2012 at 20:38:48 from 74.177.120.63

You're not the only lucky ones.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.008.000.000.000.0021.00

AM- little workout- 3 warmup, 8 tempo in 48:30, 2 cooldown.  13 total in 86 min.  I was sweating buckets for some reason today, whereas I usually hardly sweat.  My clothes were drenched halfway through the run and sweat was flying everywhere.  Not sure what was different today.

Lunch- meant to do 6, ended up with 8 with some of the guys on a very humid day.

NB 760 Miles: 8.00Test Shoe 2 Miles: 13.00
Weight: 0.00
Comments
From Rob Murphy on Wed, May 23, 2012 at 20:26:49 from 24.10.249.165

Thanks for the encouragement lately. I think I'm going to be OK. You know, if this were a real paper running log that only I saw I would confide my deepest, darkest thoughts to it. So that's what I'm doing.

I'm going to SF in December if it kills me.

You need to commit to another R2R2R before I get too old to do it again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch- 15 min abs, then 6 miles behind GE with Dan-yuhl and Aaron.

Test Shoe 2 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Lunch- ez 4 before the 12k trail race tomorrow.

Test Shoe 2 Miles: 4.00
Weight: 0.00
Race: Paris Mountain 12k trail race (7.4 Miles) 00:51:11, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.007.500.000.0013.00

AM- Paris Mtn 12k trail race- quick report.  First year of the longer course (used to be 11k).  Finished under old CR pace, but so did the reigning CR holder who beat me by 28 sec.  I was happy to hold of a hard-charging young buck by 10 sec, too.  Race was 7.3 miles in 51:11 with about 1100 ft climbing on my normal PM stomping grounds with semi-technical terrain.  Good times, lots of friends, definitely the fastest I've run in a few months.  Full report later- going on a date with the wife to see Avengers right now.

Full (short) report:

 

Short race report- Paris Mountain 12k was a nice local race. CR holder Trent Humphreys started very fast and put ~30 seconds on me in the first mile. I was in second and then third during the steep climb, but pulled away as soon as the hill mellowed out.  One of the young bucks, James Brooks, stayed in contact behind me for most of the race, and was right behind me as we flew down the switchbacks after the aid station. Definitely the fastest I’ve run on trails in a long time- lots of 6 min miles on technical terrain. Not wanting the race to come down to a sprint, I pushed as hard as I could with 1.5 miles to go and was able to open up a small but adequate gap. Trent won, I was 29 seconds behind, and James was 10 more seconds back. All 3 were under the old CR pace (but not CR time, since the trail reroute had lengthened the race from 11k to 12k). Lots of food at the finish, and lots of making new running friends while recounting the race with Barry, Justin, and Aaron. Nice, low key race that is super cheap- can’t beat that.

Garmin data from the race.  Nice climb for a few miles. 

 

Weight: 0.00
Comments
From Cody on Sat, May 26, 2012 at 11:05:40 from 67.177.0.196

Nice work! Good warmup for LP.

From Rob Murphy on Sat, May 26, 2012 at 11:30:51 from 24.10.249.165

Great job.

Since when aren't you a "hard charging young buck"?

From Jake K on Sat, May 26, 2012 at 11:46:15 from 67.182.215.126

Nice job Jon! Great race + Avengers = AWESOME DAY!!!

From Jon on Sat, May 26, 2012 at 15:26:03 from 74.177.120.63

Rob- if I was in high school when he was born, then he's a young buck.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

AM- early morning trail run with Justin.  Left at 5:30, drove to Isaqueenah forest- first run there in over a year, I think.  It was as windy as ever- it seems like you just keep twisting on top of yourself endlessly.  Hot and humid and lots of spider webs, but no prickly plants.  Ran on the south side (Doyle area) and waterfall.  Felt good and kept coaxing Justin to go further and further.  Stopped the watch for a while, but ended up around 17 miles in just over 3 hrs.  Elevation gain is hard on the garmins- SportTracks says 2600, Garmin says 1600.  

Just talked to my dad- he ran a 47 min 10k to place 3rd in his age group and the Bolder Boulder, one of the biggest races in the country.  Good running!  Now time for a Memorial Day BBQ.

Fuel XC 3 Miles: 17.00
Weight: 0.00
Comments
From Rob Murphy on Mon, May 28, 2012 at 21:50:16 from 24.10.249.165

Congratulations to your dad.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.500.000.000.000.0022.50

Lunch- 10 with the guys.  Jim and I got poured on during the last bit.

PM- PM- Barry came the first 30 min, talking all about his 3 month motorcycle trip to Alaska starting this week.  Then I continued the rest of the way by myself.  Just over 2 hrs.  Very, very humid thanks to rain today.  12.5 miles. 

Fuel XC 3 Miles: 12.50Test Shoe 2 Miles: 10.00
Weight: 0.00
Comments
From Jake K on Tue, May 29, 2012 at 19:55:04 from 67.182.215.126

i recognize these green shorts...

http://www.onthesnow.com/news/a/107097

From Jon on Tue, May 29, 2012 at 20:43:18 from 74.177.120.63

Hey, cool. Yeah, that was Mid Mountain marathon, 2008, I think. Good race. Also a fan of Jupiter Steeplechase- you gonna try some, Jake?

From Jon on Tue, May 29, 2012 at 20:44:19 from 74.177.120.63

I will admit, the shorts are ugly but very, very easy to pick out in pictures. Even on a page with hundreds of race photo in thumbnail size, I can easily see them.

From Jake K on Wed, May 30, 2012 at 09:09:41 from 155.100.226.54

I'm not planning to do any trail races, but I am really looking forward to some cool trail runs this summer. We're planning to run w/ Rob's XC kids one night a week @ Alta... in a month Andrea and I are headed to southern utah and we have some good ideas for fun trail linkups in Zion and Bryce... and then we're going to Jackson too, so there will be some cool opportunities. I'd like the run the mid mountain trail this summer too... I biked it last year and the whole time I thought "I suck at biking, I could run this faster!"

From Jon on Wed, May 30, 2012 at 18:47:48 from 74.177.120.63

Yeah, during the marathon I ran down some bikes and my pace car (biker) had to shoo them out of the way. While going downhill.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Lunch- too tired for my morning run, so just did a longer 11 mile run at lunch with the guys.  Getting hot these days.

NB 760 Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.5010.000.000.000.0020.50

AM- BW- 3 mile warmup, 10 mile tinman tempo in 61 min, 2 mile cooldown.

Lunch- 5.5 more easy miles.  Warm out- 87 deg and humid.  I'm hoping Logan Peak is super hot and humid, as I'll likely be the runner most acclimated to that weather. 

Fuel Miles: 5.50Test Shoe 2 Miles: 15.00
Weight: 0.00
Comments
From Jake K on Thu, May 31, 2012 at 08:51:22 from 155.100.226.54

nice workout Jon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.001.006.00

AM- 5 miles with Jason and Mike.  Nice, cool morning for a run.  Then some biking.

Finished May with 395.5 miles.  Not too bad.

Test Shoe 2 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
25.000.000.000.000.0025.00

 AM- Decided to run the FHT Heartbreak Bench marathon today, an unofficial challenge that runs along the FHT from Rocky Bottom into Laurel Valley, passing several large waterfalls and turning around at a very random bench on the middle of a steep hill.  It was a nice morning with cool, 60 deg temps.  Somehow left my garmin at home, so just had my timex watch with no distance.  I went out fairly easy and enjoyed myself, not seeing a single person until the very end and noticing even the spiders (and their webs) were fewer in number than usual.  The long, 5-mile downhill was relaxing, followed by a good climb and descent past Jocassee, then the abrupt stairs up and then down to the bench.  I always forget how far down it is to the bench, so I actually turned around a few times thinking I had missed it.  It eventually appeared at 2:08 (the exact time as when I ran Laurel Valley 35 mile race last August).  Rested for one minute, then started back.  I started feeling really good at about 2.5 hrs and ran well on the climb up, even running steeper hills and stairs than I normally would.  The last few miles were a bit slower as the temps heated up and I realized the 4 hr mark was out of reach.  Finished in 4:13:29, so a negative split by 3 minutes- pretty good considering it's net 500 ft uphill on the return trip.  I think 4 hrs is doable but wouldn't be easy.  As it is, my time is the FKT, besting Justin's 4:48 last April.  5250 ft climbing, 25 miles.  Took 120 oz water, drank just over 100.  Finished with a nice leg soak in a surprisingly cold river.  Nice way to spend a Saturday morning.

 Elevation profile courtesy of Justin's garmin from April.

Fuel XC 2 Miles: 25.00
Weight: 0.00
Comments
From jun on Sat, Jun 02, 2012 at 19:59:42 from 65.130.190.149

Super cool. It was fun reading and immediately noticing the course similarity to Laurel Valley. So when you said it was the same that put it in perspective. Awesome job on the FKT.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.004.0020.00

AM- Feeling a bit tired and sore- 6 miles running, 4 xt

Lunch- 10 more 

ERide Miles: 6.00Test Shoe 2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
23.000.000.000.000.0023.00

Lunch- 9 with the guys.  Super sluggish- ugh.  At least the weather is great- mid-70's this week.

PM- PM with Justin.  I think we were both tired.  Ended up 13 miles, 1500 ft climb in 2:10.  Last run with my Fuel XC 3 shoes- had these for a long time.

Fuel XC 3 Miles: 13.00Test Shoe 2 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.0010.000.000.003.0020.00

AM- met Jim at the GE track for a BW.  Did 15 miles with 10 mp tempo (first mile 6:29 warm up, last mile 5:56, all others 6:03-6:13)- 1:40:05 for the run, 61:29 tempo.  Finished with a quick stop at the store for 1/2 gallon chocolate milk, then 1.5 cups oatmeal (before water) and blueberries for breakfast.  I'm hungry.

Lunch- 2 with Mike W + 3.

I have 88 miles in my last 4 days of running (don't run on Sundays).  That's on pace for 130 miles over a 6 day running week, and 152 if I ran 7 days a week.  I can't fathom how a few people actually run 200 miles a week.

ERide Miles: 2.00Test Shoe 2 Miles: 15.00
Weight: 0.00
Comments
From Jake K on Wed, Jun 06, 2012 at 08:43:14 from 155.100.226.54

You might even deserve 3/4 gallon of chocolate milk after that one - nice run!

From JasonD on Wed, Jun 06, 2012 at 15:38:29 from 24.1.80.94

I got the following from Camille Herron's blog. It's a training log for Bill Rogers. No 200 mile weeks but there's a 179 in there with several 150-160 range. Pretty amazing. I haven't looked at the other years. Of course I guess this doesn't help to understand how people do such high mileage, but it is still interesting.

http://www.bunnhill.com/bobhodge/Rodgers/traininglogs/br76traininglog.htm

From J Cole on Wed, Jun 06, 2012 at 18:44:23 from 75.138.120.244

Why was Mike Wardian at GE for lunch? And are you gunning for the full 130 or are you gonna throttle back to prepare for Saturday?

From Jon on Wed, Jun 06, 2012 at 20:10:59 from 74.177.123.81

I often do M-W high, then back off a bit Thur/Fri.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

AM- 7 ez.  Ran them in my Float 1, which apparently I already retired but forgot.  Oh well.

Lunch- 15 min abs, then 7 more miles.

Test Shoe 2 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM- 6 ez.

PM- a few hours of Ultimate is good for a few miles. 

Test Shoe 2 Miles: 6.00
Weight: 0.00
Comments
From Rob Murphy on Fri, Jun 08, 2012 at 07:20:35 from 24.10.249.165

Nice week.

I'm reading Scott Jurek's new book. Makes me want to gulp some wheatgrass juice and hit the trails. But alas, my wife is working all day and I have the kids so it will have to be the treadmill at the gym.

Tomorrow though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.000.000.000.000.0022.00

AM- ran Oil Creek/Ceasar's Head/Jones gap loop with Justin.  First 2 hours had a lot of technical, non-running terrain, though we saw the fairly impressive Raven Cliff Falls.

 

Then another 2 hrs trail running, plus some road to get us back.  Justin's watch said 5500 ft climbing last winter, but the leaves somehow reduced the amount of climbing this time to 5100 ft.  Huh- more leaves on trees = smaller mountains.  Then again, I accidentally stopped my garmin for 30 min and it still said 7300 ft climb... so maybe more leaves = bigger mountains.

I felt appropriately tired and sluggish for the weekly mileage but got it done.  80 deg and sticky humid by the end.  Just over 4.5 hrs and 22 miles.  Left home at 6 am, home at 1:15 pm- such is the life of an ultrarunner in SC.

Finished the shoe test today- I literally took the wet, muddy, sweaty shoes off in the UPS Store parking lot and closed them in the box for the trip back to the company.  Gotta feel real bad for the poor sap who opens that box after a few days of fermenting. 

Just put up a new greenshortsrunning blog post, and made a (very short) race report from PM12k. 

Weight: 0.00
Comments
From Adam RW on Sat, Jun 09, 2012 at 14:33:02 from 67.182.250.241

WOW!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

AM- 10

Lunch- 10 more.  Hard rain at the start, then drizzled out.  It's nice when Jim is around cause he is the most consistent one to run over an hour with me most days.  Nice to have company. 

ERide Miles: 10.00NB 860 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.000.000.000.000.0019.00

Lunch- 7 in the rain.  Got some niggles now- left shin and both arches.  Was going to do high mileage this week then lower next, but might switch.

PM- PM with Justin, who was pushing the pace sometimes.  2:03, 12 miles.  Cloudy and thunder in the distance.  Shin and arches are worse. 

Fuel XC Miles: 12.00NB 860 Miles: 7.00
Weight: 0.00
Comments
From Rob Murphy on Tue, Jun 12, 2012 at 22:03:25 from 24.10.249.165

Take care of yourself!

From J Cole on Wed, Jun 13, 2012 at 04:37:21 from 75.138.120.244

You should switch to the Hokas! I promise I wont laugh...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.004.006.00

Lunch- ran 2, then bike.  Shin and feet still hurt- definitely ramping it way down this week compared to the original plan.  Which is just fine.

Float 2 Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

Lunch- abs and bike.  Still resting legs.

Weight: 0.00
Comments
From Little Bad Legs on Thu, Jun 14, 2012 at 20:56:45 from 68.186.0.46

There is a 50k in Ashland next month put on by Hal Koerner. Lots of speedy guys show up (Max King, Eric Skaggs, etc). Any tips for someone (me) considering a race in the mountains that's 5 miles longer than I've ever raced before?

From Jon on Thu, Jun 14, 2012 at 21:27:40 from 74.177.123.81

Yeah- have fun and start easy.

It depends on your goals. If you want to maximize your chance of a good time and enjoyable race, start easier than you think. You should hit mile 10 thinking you are going too slow. By mile 20 you'll feel like you're going fast enough. And by 30 you'll wish you had started slower. In all seriousness, just don't go too fast the first 10 miles, or you'll lose 30 min at the end.

Also, nutrition- aim for 200-300 calories an hour, 20 oz water/hr, and might want to look into a couple S-caps.

Other than that, good luck and have fun!

From Jon on Thu, Jun 14, 2012 at 21:29:12 from 74.177.123.81

If I wasn't clear, I suggest carrying water. 1 bottle is more than enough.

Or, just go out with Max and company and see what happens! You never know. But you'll likely end up death marching the last hour if you do.

From Little Bad Legs on Fri, Jun 15, 2012 at 11:00:15 from 107.60.207.243

Great advice. Thanks. I guess I wasn't clear; regardless of who shows up ie Max, I wouldn't 'race.' I'm more interested in the experience and accomplishment than the time/place. For my first ultra anyway... ;-)

I know you personally shoot for certain finishing times in your races because, well, your good and set course records and all that. But for me and my first one, should I even wear a watch and bother to know pace? If so, what would you recommend. On roads, my everyday pace for all my runs, regardless of distance, is 7:00/mile. How do you think that translates to the hills?

I'm all for starting easy so its not a horribly miserable experience the last 5-10 miles.

From Jon on Fri, Jun 15, 2012 at 17:12:07 from 74.177.123.81

I was fortunate that I won my first few ultras, mainly cause the opening pace was easy by the lead group.

It's your call on the watch- I like knowing how far I've gone so I can gauge how much longer I have. But you're an experienced runner- pace wise, my advice is just run at the pace you think you can sustain for 4 hours or so. Go by effort- 7 min pace effort or so (no mattter what trail pace is). It really should feel fairly easy the first third of the race. If you hit the last third, you can always pick the pace up a lot if you feel great.

From Jon on Fri, Jun 15, 2012 at 17:13:27 from 74.177.123.81

In other words, go by perceived effort, not actual pace. And make sure to eat/drink regularly right from mile 1.

From Little Bad Legs on Fri, Jun 15, 2012 at 21:21:25 from 107.60.91.43

Thanks again. That makes a lot of sense.

Next question; you mention 200-300 calories an hour. Normally I take just 2 Gu's per marathon. Obviously, I'll need more as I'll be running for 4 hours or so, but with each Gu being only 100 calories, what else would you suggest eating? Probably a lame question, but humor me. Haha.

Lastly, would you have a a 2nd pair of shoes to switch into at some point? Or is that something to not worry about with a 50k; only for the longer ones?

Thanks again for the tips.

From Jon on Sat, Jun 16, 2012 at 05:57:49 from 74.177.123.81

In a 50k (or even a 100 miler), I do almost exclusively gu's, clif bloks, etc. They will have a wide variety of foods at the aid stations, though, so feel free to peruse and choose. I always like fruit and soda, too. If you want to eat real food, I suggest putting a sandwich baggie in your shorts pocket, which you can load in an aid station and then eat as you run.

I wouldn't worry about shoes for a 50k. Even a 50 miler, I usually don't change shoes. You should be fine.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

Lunch- easy xt.  Thinking of running tomorrow to test everything out.  I needed a down week, anyways, so am not at all worried about my lack of miles the past few days.  Kind of nice to sleep in- didn't get out of bed till 7:30 today (2 hrs later than usual), and I left work right at 5 pm.  The extra family time is great since they are leaving Sunday morning for our month long trip, leaving me a bachelor.

Weight: 0.00
Comments
From Rob Murphy on Sun, Jun 17, 2012 at 18:49:00 from 72.174.190.130

So I'm up in Leadville. This is my idea of where you would want to go when you die Jon. I was wondering if you ever went on a "field trip" here when you were in college. It has everything - trail running nirvana, mine geek engineering stuff, history...

Plus great places to stay and eat.

From Jon on Sun, Jun 17, 2012 at 20:56:06 from 74.177.123.81

Yeah, I've been to Leadville. But why wait till I die- might as well go there while alive!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- back on the run.  10 miles around home, mainly circling the soccer complex where they are having a huge, 200 team tournament.  Lots of good soccer players.  Felt much better.  Hokas sure are nice on your legs when they're feeling beat up.  Probably gonna wear them a lot this week, along with my brand new Pearl Izumi trail shoes.

Hoka Bondi B Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

Lunch- 12 wearing my marshmallow/clown shoes, mainly on the trails behind GE.  Pretty warm today.  Beautiful.

Debating if I have time to go to the Smokies this weekend.  Never been to that park.  Family is out of town, but I have lots to do.  Plus, they are splitting our ward on Sunday so I need to be back for that, and I'd miss hitting refresh on Twitter all day following WS100.  Hmm, dilemma.   

Hoka Bondi B Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

Lunch- 8 on a warm day

PM- Surprisingly, it was even hotter at 5 pm. Not too bad, though, at least compared to where it's going. PM with Justin- pretty normal route, 12 miles with 1600 ft climb, 2 hrs. Then we at dinner at The Cook Out- a decent amount of food at a great price.

Ran in my new PI Peaks today.  Their website said to buy them a size large, but I'd say a half size would have been plenty, or even normal size.  Too big, too much movement in the forefoot.  I still think they'll be fine as my new trail racers.  Cody and Joe better get used to seeing the back of them at Logan Peak.

Hoka Bondi B Miles: 8.00Peak Miles: 12.00
Weight: 0.00
Comments
From Cody on Tue, Jun 19, 2012 at 21:01:22 from 71.41.242.65

My new plan is to give you a "flat tire" every time you pass me...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

Lunch- 8 with the guys.  

PM- PM with Aaron, Lynn, and Jim.  Just under 12 miles, 1:54.  First time with Lynn and Jim.

I sweat the least of anyone I know.  After tonight's 90 deg run, for example, Lynn was literally wringing her shirt out while Jim and Lynn's shorts were completely soaked half way into the run.  Aaron had a couple tiny dry spots on his shorts.  My shorts were wet for maybe the top four inches and the rest was completely dry.  Many lunch runs find everyone returning with dripping shirts while mine will not even be wet.  I'm not sure if that's just the way I am or if some of it is my body's adaptation to ultras, but it's kind of nice.

Hoka Bondi B Miles: 8.00Peak Miles: 12.00
Weight: 0.00
Comments
From Jake K on Wed, Jun 20, 2012 at 21:25:45 from 67.177.11.154

Its good to be a low volume sweater. Gatorade is doing a ton of research, compiling "sweat profiles" of their athletes, etc. Basically, regardless if you have a tendency to lose a lot of electrolytes or not, if you don't sweat a ton to begin with, that gives you an advantage over the competition in longer events.

From Jon on Thu, Jun 21, 2012 at 19:55:48 from 74.177.123.81

Yup, especially when ultrarunning in hot, humid climates. Maybe I should move someplace like that.

I love the days when I'm getting sweat flung on me by my running buddies while I'm still dry. Momma always taught us to share, after all.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM- 6.  Last run on my NB760, my favorite line of shoes ever.  Now they've rolled over to 860's.  I think I owned 10 pairs of the 76X line.

Lunch- 15 min abs (Ken made it harder than usual today somehow), then 10 miles on a sticky day. 

Bought my plane ticket to Portland today for the Waldo 100k in August.  Guess that means I'm committed now.  I don't understand why people say ultrarunners are crazy, though- I mean, doesn't everyone fly all the way across the country to run down some little trail somewhere?

Hoka Bondi B Miles: 10.00
Weight: 0.00
Comments
From Jake K on Fri, Jun 22, 2012 at 08:35:02 from 155.100.226.54

Makes sense to me - I'll fly around the country to spin around on a 400m oval when there are 5 of them within a 5 mile radius of where I live.

From Ken on Fri, Jun 22, 2012 at 08:49:17 from 69.174.87.84

Sweet! That's what I like to hear. Your welcome :)

From Jon on Fri, Jun 22, 2012 at 18:12:46 from 74.177.123.81

Jake- I definitely get more of my money's worth than you- I fly to run 10 hours, you do under 15 minutes sometimes!

From Jake K on Fri, Jun 22, 2012 at 19:35:13 from 67.177.11.154

I like the way I do it - short race and then vacation :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.004.0012.00

PM- busy day at work, with no lunch and working hours later than planned.  Finally got my workout in at dinnertime.  8+4.  Kind of boring at home with no family around.

Float 2 Miles: 8.00
Weight: 0.00
Comments
From Rob Murphy on Fri, Jun 22, 2012 at 18:21:51 from 24.10.249.165

But no guilt about being away from the family while you run right?

From Jon on Fri, Jun 22, 2012 at 18:29:35 from 74.177.123.81

No comment.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

Woke up at 6 again thanks to the sun (just can't sleep in anymore).  Lounged about, then left at 8 for Dupont Forest.  75 deg and 90% humidity when I left.  What a wonderful place to run- a hundred miles of trails, and even the rarely-used, out-of-the-way trails are never overgrown.  So nice to not have stinging nettle or thorns.  Tried to mainly run trails I've never done before, which was enjoyable.  Started at 9:30 am, finished at 1 pm in 85 deg temps.  Drank 80 oz during, then 30 oz chocolate milk (yummy) and 40 oz water after, and still didn't have to go to the bathroom.  Run was almost exactly 20 miles with 3300 ft climbing in a hair under 3 hrs- I was moving at a pretty good clip.  That's another nice thing about Dupont is it is runnable.  No walking today.  And with so many trails, you can loop all over rather than an out-and-back.  I only overlapped 1 mile today.  

Now time to catch up on Western, then watch Unbreakable and take a nap, then Western again.  Plus some chores.  Not a bad day.

Ok, Justin, see if you can follow where I ran- Fawn Lake Road to Reasonover Creek to Lake Julia road to Conservation Road to Shelter Rock trail to Barn trail to Conservation Road to Three Lakes (not on the map) to Lake Dense trail to Pitch Pine trail to Conservation Road to covered bridge to Buck Forest road to Lake Imaging road to Hilltop Loop to Locust trail to Isaac Heath trail to Jim Branch trail to Lake Imaging road to Ridgeline trail to Hooker Creek trail to White Pine trail to Buck Forest Road to Conservation Road to Fawn Lake Road to Fawn Lake loop to Fawn Lake road to Mine Mountain trail to Fawn Lake road to the car. 

Peak Miles: 20.00
Weight: 0.00
Comments
From J Cole on Sat, Jun 23, 2012 at 19:44:07 from 75.138.120.244

Almost! I saw the new three lakes trail last weekend. You lost me after hilltop loop though. Pretty jealous of the awesome run. I spent the day instead taking the "highest gross score" award at the Cytec golf tournament. I even won a sleeve of "environmentally friendly" golf balls for it.

From Jon on Sun, Jun 24, 2012 at 05:04:06 from 74.177.123.81

Highest score is good, right? ;)

From Bryce on Sun, Jun 24, 2012 at 14:50:21 from 76.27.58.194

Nice run, lucky to have so many miles of trail so close...sounds almost better than Utah...well except the 90% humidity thing. See you Saturday.I'll be at Dry Canyon aid...I'll make you the same offer I made Cody..let me know if you want me to take him out for you..:)

From Jon on Sun, Jun 24, 2012 at 17:09:15 from 74.177.123.81

How about taking out Cody AND Joe?

From Rob Murphy on Mon, Jun 25, 2012 at 12:46:25 from 24.10.249.165

That does sound like a great run. Wish I could join you. Although I recently realized that there are plenty of incredible places almost literally in my own backyard I have yet to check out. For example, the cover photo on the new issue of Trail Runner is in Big Cottonwood Canyon and I didn't even recognize it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.000.000.000.000.0019.00

AM- 7

Lunch- 12 on a pretty warm day, the last while by myself.

Busy next few weeks- fly to Utah, run Logan Peak, drive to Idaho for a week, drive to Provo for another week, drive to Colorado to pace at the Hardrock 100, then fly home.  Wow.

Float 2 Miles: 7.00NB 860 Miles: 12.00
Weight: 0.00
Comments
From Rob Murphy on Mon, Jun 25, 2012 at 18:12:19 from 24.10.249.165

You going to be able to squeeze in a run with me?

From Jake K on Mon, Jun 25, 2012 at 19:28:52 from 67.177.11.154

i want to run w/ Jon too! I'm even willing to make it a true trail run and bring my handheld bottles (which are really convenient but I won't admit it in public :-)

From Jon on Mon, Jun 25, 2012 at 21:36:59 from 74.177.123.81

Hmm... well, I'm heading straight to Logan, then Idaho, then Provo, then Colorado. But... after I get back from Hardrock, I might be up for a run sometime July 16. Let's talk as it gets closer. I don't have anything planned that day (that I know of- wife has to confirm). I'll be staying in Tooele, though.

Jake, it's better to just admit that handhelds are the new "in" thing.

From Rob Murphy on Tue, Jun 26, 2012 at 10:13:16 from 24.10.249.165

Why would a person stay in Tooele?

From Jake K on Tue, Jun 26, 2012 at 10:17:52 from 155.100.226.54

or Provo?!?!

From Jon on Tue, Jun 26, 2012 at 17:45:58 from 74.177.123.81

My sis-in-law lives in Tooele. And I'm not staying in Provo, we're going to Aspen Grove camp up Provo Canyon past Sundance. Better?

From Jake K on Tue, Jun 26, 2012 at 19:07:11 from 67.177.11.154

yes much better!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

 AM- 6

Lunch- 8 plus In It To Win It obstacle course at work.  Pretty fun, especially the dizzy bat spin and run. 

Looks like I'm leaving SC at the right time.

 

Fuel Miles: 6.00Fuel Trail 4 Miles: 9.00
Weight: 0.00
Comments
From Rob Murphy on Wed, Jun 27, 2012 at 08:26:07 from 24.10.249.165

I vited for Ron Paul today in the Utah primary. A protest vote but a vote just the same.

Romney pulled in his usual Stalin like numbers in Utah with 93 percent of the vote. My man Ron Paul came in second with 5 percent.

From Jon on Wed, Jun 27, 2012 at 16:44:16 from 74.177.123.81

Good for you. And I think it's funny you did the Stalin/Romney comparison, rather than making me do it.

From Rob Murphy on Wed, Jun 27, 2012 at 17:01:25 from 24.10.249.165

Believe it or not, they actually had "elections" in the old USSR. They would actually announce with a straight face that Stalin had received 100% of the vote.

Romney's close!

From Jon on Wed, Jun 27, 2012 at 18:12:48 from 74.167.72.2

Yes, same thing in China.

Of course, they've somehow convinced us that our elections are more worthwhile because our votes for one of the two nearly-identical candidates from the two-headed superparty matters, and that things will somehow change for the better "if only we choose A instead of B."

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Lunch- 5

ERide Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

Lunch- 4.5 ez.  Hot weather coming.  Definitely can't write what we were talking about during today's run.  Looking forward to some cooler, non-humid weather the next few weeks.  My car thermometer said 101 deg F today on the way home from work.

ERide Miles: 4.50
Weight: 0.00
Comments
From jtshad on Thu, Jun 28, 2012 at 16:31:44 from 204.134.132.225

When are you going to be in Idaho Falls again? Let me know so we can hopefully hook up.

From Rob Murphy on Thu, Jun 28, 2012 at 17:23:20 from 24.10.249.165

Only 98 here in Salt Lake presently.

From Jon on Thu, Jun 28, 2012 at 18:15:36 from 74.177.123.81

Jeff- Arrive late Jun 30, leave early July 7.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Went to the airport to fly to SLC, then run Logan Peak trail run tomorrow... except my flight was cancelled.  They rebooked me to arrive Saturday night at 11 pm, which obviously means I will miss my race tomorrow.  This sucks.  A power outage at Chicago stopped a lot of planes from flying out last night.  Anyways, I guess I have it better than some people, like a couple near me whose son is getting married tonight.  And the people next to me in the hour-long rebooking line are aspiring ultra runners, so we had fun talking.  

I guess I now have 2 open days to head to the mountains of South Carolina.  Not where I wanted to be, but better than nothing.  Of course, the record highs of 105 expected this weekend are going to make these runs very sweaty.  Bring it on.

Weight: 0.00
Comments
From Jake K on Fri, Jun 29, 2012 at 08:29:53 from 155.100.226.54

Total bummer Jon - that just stinks. Sorry to hear it.

From Dale on Fri, Jun 29, 2012 at 08:38:26 from 69.10.215.11

Ouch. Probably too late now but drive to Atlanta and fly direct on Delta. Last minute flights can be cheap if they have seats to fill...

From Jon on Fri, Jun 29, 2012 at 08:42:45 from 74.177.123.81

Yeah, I looked, Dale. $800 to $1400 one way. Guess that means no seats to fill.

From Dale on Fri, Jun 29, 2012 at 08:50:05 from 69.10.215.11

No Frequent Flyer miles? 40k miles + 2.50 gets you from ATL to SLC by 9:10pm.

From Jon on Fri, Jun 29, 2012 at 10:05:25 from 74.177.123.81

I have some miles, but not 40k. Unless someone is donating. Not much I can reasonably do at this point without spending $600+ dollars.

From Dale on Fri, Jun 29, 2012 at 10:35:19 from 69.10.215.11

How many miles are you short of 40k? I might be willing to donate, but looks like there is a transfer charge that depends on the quantity.

From Jon on Fri, Jun 29, 2012 at 12:13:02 from 74.177.123.81

Hey everyone- Dale is the most awesome person in the world. Thanks to him, I'm going to LP after all! I'm going to be dang tired with only a couple hours sleep, but I'll be there. Dale is awesome.

From Dale on Fri, Jun 29, 2012 at 12:15:32 from 69.10.215.11

Dale is awesome. Not that I'm into self-promotion.

Better change your blog title.....again.

I did mention the condition, right?. Must trounce Cody.

Go get 'em.

From Cody on Fri, Jun 29, 2012 at 12:22:27 from 107.0.33.130

Dale is awesome!!

Especially if I ignore his last statement. I can look past his faults especially if he gets jon here so Joe AND I can trounce him!

From Dale on Fri, Jun 29, 2012 at 12:24:09 from 69.10.215.11

Dale is awesome.

Actually, I was getting ready to write on your blog that I was sending Jon your way so you could trounce him. I'm actually just really into the carnage and trash talking that will inevitably occur.

From Cody on Fri, Jun 29, 2012 at 12:28:02 from 107.0.33.130

I would hate to hear the whining if Jon couldn't come. He would always wonder (and talk about) how close he could have come to 3rd place....

From Cody on Fri, Jun 29, 2012 at 12:29:46 from 107.0.33.130

Dale, why don't you take back the miles you gave him and you come run LPR. It would be better competition...

From Dale on Fri, Jun 29, 2012 at 12:30:09 from 69.10.215.11

Dale is awesome.

Actually, he was telling me that he could beat you on 30 minutes sleep. Something about you being first loser or something.

From Dale on Fri, Jun 29, 2012 at 12:31:37 from 69.10.215.11

Dale is awesome.

Damn. Only 20k miles from Seatac to SLC. If only I had the miles.....

From Predog on Fri, Jun 29, 2012 at 12:51:36 from 71.195.198.250

Dale, I thank you from the bottom of my heart. It's nice to know that people on the blog still do stuff like this. Winning the race isn't enough. It would only be a hollow victory without beating Jon.

From Dale on Fri, Jun 29, 2012 at 12:53:28 from 69.10.215.11

Wait, so now Jon's only going to come in like 4th? Wow, I didn't know I was backing such a longshot. I might've reconsidered.....

From Dale on Fri, Jun 29, 2012 at 12:54:31 from 69.10.215.11

Oh, and lest everything think I'm crazy generous, Jon is compensating me for my miles. I think we agreed on like $100 for 1 frequent flyer mile. My math may be a tad off.

From Jon on Fri, Jun 29, 2012 at 12:59:01 from 74.177.123.81

Dale is awesome.

Nuff said.

From Jon on Fri, Jun 29, 2012 at 12:59:59 from 74.177.123.81

Dale is awesome.

We'll figure out the Cody vs. Joe vs. Jon bit on the course tomorrow.

From Dale on Fri, Jun 29, 2012 at 13:01:59 from 69.10.215.11

Actually, I think I'm contractually obligated to root for Cody so he doesn't bring up the time I put my truck in the ditch during the ragnar relay in WA, nearly ruining our short-lived course record.

From Cody on Fri, Jun 29, 2012 at 17:16:06 from 107.0.33.130

Eh, the statute of limitations is up on that contract. Put your money on Joe (predog)

Race: Logan Peak trail run (28 Miles) 04:11:58, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.0028.000.000.000.0029.00

AM- Full report will come later- I'm very busy with family stuff now in Idaho.  But, I made the race thanks to Dale buying me a plane ticket (Dale is awesome), although only had 3 hrs of sleep the night before.  I'll give details later, but finished 3rd.  Fun, fun day.  Been at the in-laws ever since.

The local Herald Journal did a great article on the race, including talking about Dale's generosity and how 4 of us broke the old CR, lead by Seth Wold.

Full race report and story of Dale is now posted, 5 months later.

Peak Miles: 29.00
Weight: 0.00
Comments
From Adam RW on Mon, Jul 02, 2012 at 21:50:06 from 155.101.152.123

Glad you made it. That was amazing about Dale and that is a great write-up. Enjoy your family time.

From Superfly on Tue, Jul 03, 2012 at 10:36:04 from 74.211.21.81

Great job Jon. I was bummed last week when I read your post that you were just going to have to skip it and run in the mountains back in SC. So glad you were able to get to Logan and run the race. That was a win in it's self. Have fun in Idaho.

From Dale on Tue, Jul 03, 2012 at 13:49:34 from 69.10.215.11

Grats! Sounds like the lack of sleep didn't hurt too badly.

Now stop it already, this is getting embarrassing.

From Steve on Tue, Jul 03, 2012 at 15:01:13 from 66.87.65.201

Awesome article! There will come a day when I'm off this road crap and running trail races..

From Jake K on Thu, Jul 05, 2012 at 09:31:53 from 155.100.226.54

Great article.

Glad you were able to make it here and run the race. Awesome run on a hectic travel day and little sleep.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

AM- Most comfortable running weather in months, thanks to cool nights in Idaho Falls.  But egads, are my legs sore- that's a good thing, though, to toughen me up for Waldo.  Ran an hour around Community park, but couldn't run at all down even the smallest hills thanks to very sore quads and calves.  Ouch.

NB 860 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

AM- 12 to Community Park and then dirt roads along canals.  Tired and thirsty, but moving a lot better than yesterday.  Could run downhill now, though still painfully.  I imagine I'll be a lot better in the next day or two.

NB 860 Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.000.000.000.000.0021.00

AM- 2 hrs around Idaho Falls- first cheering for my niece and nephew who were doing the local 5k, as well as Shadley, who I think placed 7th overall.  Then a few miles by the river.  16-ish miles total.  Soreness is going away but not gone.

PM- ~5 more, half with Marci, then by myself.  Now going to the always excellent IF fireworks display.

Float 2 Miles: 16.00NB 860 Miles: 5.00
Weight: 0.00
Comments
From jtshad on Wed, Jul 04, 2012 at 13:55:20 from 69.20.183.178

Great seeing you this morning, thanks for the support.

I will call you a bit later to plan a couple of runs.

Tomorrow around 5am work for you? Or a lunch run around the greenbelt at around 11am?

Ditto for Friday?

From Jon on Wed, Jul 04, 2012 at 19:41:18 from 174.27.29.144

Give me a call. Tomorrow 11 doesn't work- we're going to Rigby lake.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.000.000.000.000.0021.00

AM- Didn't get home from the fireworks till after midnight, then up before 5 am to meet Jeff.  Nice 1 hr run around the river.  We had 2 years of catching up to do.  Then I ran down the canal near his house for a few miles before coming to an abrupt stop due to a run in with a skunk.  Thankfully I saw him first and had backed up 15 or 20 feet before he noticed me and assumed a defensive posture.  Turned around at that point and wound my way back to the car.  Just under 2 hrs, 15 miles, and home by 7 am.  Thanks, Jeff.

PM- 6 more.  Only 65 deg and rainy today, so nice for running.  Soreness is gone.

NB 860 Miles: 21.00
Weight: 0.00
Comments
From jtshad on Thu, Jul 05, 2012 at 08:02:12 from 204.134.132.225

Great running with you again. Glad I peeled off before your skunk run in, if we had been talking we might not have stopped in time.

Have a great day with the family at the lake.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

AM- Met Jeff again at 5 am, running about an hour with him around the river. Then I went back to the river, adding on till I had 20 miles in about 2:38. It was a cool but nice 50 deg out. The first week or two after an ultra I can run ok for about 90 min, but slow down quite a bit on runs longer than that.

Float 2 Miles: 20.00
Weight: 0.00
Comments
From J Cole on Sat, Jul 07, 2012 at 12:08:54 from 75.138.123.245

Its a near frigid 98 here today. Enjoy that balmy weather while you can.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

9

Float 2 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

AM- In Aspen Grove, UT.  Ran to the top of Mt Timpanogos for the first time ever- it was awesome.  15 miles, 5200 ft or so.  Lots of mountain goats- at least 25-30, plus a wolverine.  And I even made it back to Aspen Grove in time for breakfast (which ends at 9 am).  Up in 2:20, down in 1:20.  Definitely has some steep and technical portions.  But the technical stuff and the high altitude should definitely help me at Hardrock on Friday, where I'll be pacing Tim Adams from Grouse Gulch to Maggie's Gulch (28 miles), while Joe and Cody pace other sections.

Fuel Trail 4 Miles: 15.00
Weight: 0.00
Comments
From jun on Wed, Jul 11, 2012 at 10:24:00 from 205.158.160.209

So glad you finally got up Timp. It's my favorite. That's a great trail too. I generally run the Timpooneke trail which starts from the AF Canyon side, but I've done Aspen Grove too and I love it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.500.000.000.000.0017.50

AM- Ran some of the great trails around Aspen Grove and Mt. Timp.  9.5 miles in 1:37 with lots of climbing (nothing flat around here).  Ran right by a cow moose, not more than 10 yards away.  Lots of aspen trees here.

PM- 8 miles more, to Stewart Falls, Sundance, and towards Timp again.  8 miles, 1:26.  Slow moving with all the hills. 

About 3600 ft climbing for the day. 

Peak Miles: 17.50
Weight: 0.00
Comments
From Jake K on Wed, Jul 11, 2012 at 08:49:16 from 155.100.226.54

Now THAT is how to do it in Utah county! Nice runs the last couple days.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

AM- Mt. Timpanogos again, this time with my dad.  Mostly hiking, a bit of running.  Tons of wild flowers.  What a gorgeous mountain.  Talked to some guys at the top who say the Timpanokee route (sp?) is a lot easier than the Aspen Grove route.  I'll have to try the other way sometime.  5200 ft.

XT Wings 2 Miles: 15.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.500.000.000.000.0012.50

AM- 12.5 miles in 2:01 around Aspen Grove with 2500 ft climbing. Took Lame Horse trail, then did the 252/147 loop.  Trail 252 is some of the sweetest, softest, purdy-est singletrack I've ever set foot on.  147 is rockier, but has some views of the Mt. Timp wilderness that are simply indescribable.  What a beautiful area.  Saw 5 deer and a bull elk with a nice rack.  And, for the last hour, I finally regained my trail running ability that I lost sometime after leaving Logan- I was able to run full-speed down any trail, no matter how rocky or technical, without slowing or giving a single thought to foot placement.  I sure could have used that 2 weeks ago at Logan Peak.

Leave for Silverton, CO in the morning for Hardrock.

Peak Miles: 12.50
Weight: 0.00
Comments
From Holt on Thu, Jul 12, 2012 at 18:08:03 from 67.2.240.4

Good luck Jon...enjoy!

From Rob Murphy on Thu, Jul 12, 2012 at 18:14:29 from 24.10.249.165

Have fun Jon. We Murphy's will be in Cortez, CO tomorrow night on out way to Santa Fe.

Happy pacing!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Drove to Hardrock with Joe and Cody in Ouray, CO.  Thought I might start pacing on Fri, but it ended up being a bit later.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
27.000.000.000.000.0027.00

Paced Tim Adams at Hardrock from Grouse Gulch to Maggie's Gulch, 27 miles, 9200 ft climb 8100 loss.  Amazing views, incredibly challenging terrain.  My duties stretched from 3 am to 3:30 pm, with Cody before and Joe after.  Tim was a trooper and finished in 41 hrs 53 min.  What mountains, what a race.  Highlights were summiting Handie's Peak at sunrise and watching Tim pull a fawn out of quicksand.  I'll write more and include lots of pics later.  Still on vacation now with almost no computer time the past 3 weeks.  Busy weekend- lots of driving, lots of crewing, lots of waiting, lots of pacing, almost no sleep.  Fun times.

As best I can tell, I spent 29 hours running/hiking this week, which I think is a record.  Almost all of it was on trail.  I won't know vert until I can hook my garmin up to my computer, but I think I did probably 30k or more feet, which would also be a record for me.  And 29 hours divided by 87 miles means I averaged 20 min miles for the entire week.  That would definitely be my slowest average week ever!  Lots of new records.

Put a bit of a write up and posted some pics from pacing on my GSR Blog

XT Wings 2 Miles: 27.00
Weight: 0.00
Comments
From Jake K on Mon, Jul 16, 2012 at 08:29:47 from 155.100.226.54

Jon - you are one of the few people that gets an "A+" on my "People who know how to vacation" scale!!!

From jun on Mon, Jul 16, 2012 at 12:07:20 from 205.158.160.209

Killer. Sounds like an amazing weekend. I was glued to Twitter the whole time.

From Jon on Mon, Jul 16, 2012 at 21:05:13 from 67.2.73.179

Thanks, guys. It was a fun weekend and vacation, that's for sure.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

AM- In Tooele.  Woke up at 8 after 8 hours of sleep, threw on my road shoes and grabbed a bottle, and went for whatever run struck my fancy.  Wasn't planning on trails, but 2 miles in neighborhoods found me looking up at ATV trails in the mountains above.  Ventured up and down some steep trails, then found myself on the East Fork Trails in the mountains.  I hadn't charged my garmin from HR yet, but ended up with about a 2 hour run.  Guesstimate 14 miles and 2500 ft climbing- not bad.  Felt tired but was able to move very well on everything except the steepest climbs.  Saw 5 or more deer, turkey, etc.  

PM- Drove out to some trails only to be chased home by a nasty, nasty thunderstorm.  Almost continual lightning convinced me that the run wasn't worth the danger after only 3 miles.

Float 2 Miles: 14.00Peak Miles: 3.00
Weight: 0.00
Comments
From jun on Tue, Jul 17, 2012 at 13:21:55 from 205.158.160.209

When are you flying home? We are running Timp via the Timpooneke trail in AF canyon if you want to join. We'll be done by 8am or so.

From Jon on Wed, Jul 18, 2012 at 05:45:15 from 74.177.97.254

I'll have to take a rain check- already gone.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM- only had time for a slow 6 before flying home.  Discovered I put on 5 pounds.

Float 2 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Long day travelling last night, finally got to bed well after midnight.  Up early for work, and got my run in with Phil and Jason after work.  9-ish miles on new test shoes.

Test Shoe 3 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.000.000.000.000.0022.00

AM- 10 on the track and GE trails.

PM- 12 more.  Felt a bit tired and sluggish, but enjoyed listening to some podcasts about ultrarunning. 

Test Shoe 3 Miles: 22.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.005.5016.00

AM- Way too tired for my BW, so slept an extra 45 min and death slogged 6 miles.  I think my first mile was 9:30 or something, and I didn't speed up much from there.

PM- 4.5+5.5.  Felt a tiny bit better than this morning.   

Test Shoe 3 Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.000.000.000.000.0022.00

AM- Justin and I ran from Rocky Bottom up to Mt Sassafras (highest point in SC), a few miles past, then back to the car.  Then we ran up Sassafras again.  Yup, we aren't too bright.  Justin was pretty beat by the end, but I started feeling real good the last couple hours- I actually ran the 4 miles down from the mtn 10 minutes faster the second time than the first.  22 miles, 4:38 with 6500 feet climbing.

I ran 32 miles Mon-Wed, then finished Thu-Sat with 60 more.  So I ended up with decent mileage.  Very high mileage next week with the Camp Croft marathon Saturday as a training run before starting my taper for Waldo 100k a few weeks later.

Looks like the UROC keeps getting better for this year- Nick Clark just signed on.  Almost makes me wish I was doing it.  But Waldo in Aug, StumpJump 50k in Oct, and TNF 50 in Dec is plenty for me.

Hoka Bondi B Miles: 22.00
Weight: 0.00
Comments
From Paul on Sat, Jul 21, 2012 at 20:17:01 from 70.58.8.113

Did I tell you I met Nick Clark a couple weeks ago? He ran the local July 4th 5k...I think it was less than a week after his Western States run. He calked the 5k "a good cooldown".

From Jon on Sat, Jul 21, 2012 at 20:41:16 from 74.177.97.254

No, you didn't mention that. He's a nice guy, and very famous (in the admittedly small ultra world). He has pretty good leg speed, too, though I can't imagine he did well at a 5k one week after WS.

We also met a few runners at Hardrock from Fort Collins who were crewing a guy there.

It's a shame you live so close to the mountains and don't do major trail runs and ultras. How about you either trade me houses, or start running ultras? Sound good?

From Paul on Sat, Jul 21, 2012 at 21:12:03 from 70.58.8.113

I think he ran about 17:45, although he's usually mid-16s. He actually does quite a few of the road races around here.

I signed up on the FoCo trail runner yahoo list-serve, but haven't ran with anyone yet. After my half matathon in early August I need to hit the trails to get my quads in shape for the 25k in September, which has 3000' of ascent, followed by 3000' of drop...I'm really not ready for that, but it should be a good challenge to train for something new. There is a good trailhead that links to a lot of stuff, about 5 min drive from my house. I liked the trails and mountains in Cache Valley much better, though. Good stuff was a lot more accessible there. I'm not too impressed with the CO foothills, after living so close to Smithfield Canyon, Birch Canyon, and other gems.

From Jon on Sun, Jul 22, 2012 at 15:15:10 from 74.177.97.254

That 25k looks like fun- and it's less than half the vert of Logan Peak, so you've got experience on that. But toughening the quads is definitely smart.

Yes, Utah is unique with the very close proximity of the steep mountains. Colorado has more foothills before getting to the big stuff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.009.000.000.000.0022.00

AM- 9.  Felt good.

PM- MW with 3 warmup, 9 MP, 1 cooldown.  Was going to do 10 MP, but left calf started feeling a bit strained.  Finished at 13 miles in about 1:25.

Test Shoe 3 Miles: 22.00
Weight: 0.00
Comments
From Cody on Tue, Jul 24, 2012 at 11:55:12 from 67.177.0.196

nice. that is a big day!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.500.000.000.003.0023.50

Lunch- 7 outdoors with the guys on a very hot day, then 3.

PM- PM with Justin.  95 deg and as humid as it gets- I didn't drink enough today so was very dehydrated and absolutely crawling.  We reached the spigot at 2 hrs and I drank 20 oz right away, plus 50 more oz in the next 45 min.  Wow, I was tired.  13.5 miles with 1500 ft climb in 2:22 (yes, that slow).  Talked about water the whole time rather than the normal topics of food and bacon.

45.5 miles in 2 days, which I think is a training record, and 105.5 miles in the past 5 days.  That might also contribute to my fatigue this evening.

Fuel XC Miles: 13.50Test Shoe 3 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

AM- 10.  One of these days I should start tapering for the trail marathon I have on Saturday.

PM- 8 with Aaron.  

63.5 miles in the past 3 days, and 123.5 in the past 6.  I'm pretty sure both are records for me.

Hoka Bondi B Miles: 8.00Test Shoe 3 Miles: 10.00
Weight: 0.00
Comments
From Jake K on Thu, Jul 26, 2012 at 11:00:13 from 155.100.226.54

20 miles a day becomes pretty routine after about a year of it :-)

From Paul on Thu, Jul 26, 2012 at 11:13:54 from 198.176.242.185

Well after doing 100's, a marathon becomes kind of the equivalent of a 5K, right?...don't really taper for those, other than run easy the day before.

From Rob Murphy on Thu, Jul 26, 2012 at 11:24:01 from 24.10.249.165

Yep, 18 miles isn't much of a taper.

By the way Jon, over on my Deseret News race report you'll see that Jake took another one of his gratuitous slams at ultra runners.

From Jake K on Thu, Jul 26, 2012 at 11:26:29 from 155.100.226.54

You are such a trouble-maker, Rob.

Jon - you'll like this... it obviously can't happen this year (b/c we are going to run out of vacation days)... but Andrea wants to do the Trans-Rockies stage race next year. We're going to try and get Saucony to sponsor a team (the entry fees are outrageous).

From Jon on Thu, Jul 26, 2012 at 19:36:08 from 74.177.97.254

Exactly right, Paul- one day easy, that's it.

Rob- thanks for the heads up. Been too busy to comment on most of the Des News reports, though I did read a few of the marathons and read about the short "10k".

Jake- Never heard anything but rave reviews of Trans-Rockies.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

AM- 8 ez.  Felt pretty good.

Lunch- 6 more with Aaron and Jason.  Summer is hot.

Maybe I'll start a taper tomorrow?  7 day run total of 137.5.  Makes Tim Olson's peak mileage of 120-150 seem not quite so out of reach.  Although most of my mileage was road, while his is trails.

Test Shoe 3 Miles: 14.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

PM- 6 slow miles on a hot day.  Jim just got back from 2 weeks in France, so ran with him.

Test Shoe 3 Miles: 6.00
Weight: 0.00
Race: Camp Croft Challenge Trail marathon (22 Miles) 03:06:30, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.0022.000.000.000.0027.00

AM- quick report.  Full report... sometime in the future, after all the other late race reports.  Wanted a last good workout so ran the Camp Croft trail marathon in Spartanburg, SC.  Typical SC trail- very muddy and chunky (esp. the horse trail part), lots of roots and constant small ups and downs, combined with 80-90+ deg humid day and tons of spider webs.  Ran with a relay runner, Clint, for the first 10 miles in 1-2 (well, someone was ahead but took a wrong turn and we never saw him again), then ran the last 12-ish by myself in the lead.  Went easy at first, gradually upped the pace but would have liked a few more hard miles at the end.  RD biked the course at 25.8 and swears that is the length, but my garmin called it 21.  I'll split the diff (since I know garmin's have issues in SC with thick foilage and switchbacks) and call it 22.  Anyways, won the race in 3:06 and 1800 ft climbing, with 2nd place 17 min back, then added on some more miles for fun and cause I didn't get all the miles I expected.  Marci and the kids got there just in time to see me finish, and we did some fun (sweaty) hiking afterwards.  Good day, good way to end my peak mileage before starting a slow taper for Waldo.  2nd highest mileage week this year after the Umstead week, and I feel good.

Finally made a bit of a race report as part of this blog post

Hoka Bondi B Miles: 27.00
Weight: 0.00
Comments
From Jake K on Sat, Jul 28, 2012 at 14:16:35 from 67.177.11.154

Great cap to another awesome week of training Jon. Congrats on the win! You're running well - keep it up!

From Rob Murphy on Sat, Jul 28, 2012 at 19:50:41 from 24.10.249.165

Nice job Jon. Always feels good to win right?

Someday when you're in Spartanburg you need to eat at the Beacon.

www.beacondriveinn.com

From Adam RW on Mon, Jul 30, 2012 at 20:54:45 from 128.110.239.124

Great win Jon. The last fees years it has been great watching you dominate.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

AM- 8 ez. Feel good other than the bit of PF I've been fighting for a month.

Lunch- 10 on another hot day. Summer will end eventually.

ERide Miles: 10.00Test Shoe 3 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.003.5015.50

Lunch- 5 in the pouring rain with Dan and Jim.  Lots of rain- high of 75 today and 2.74 inches of rain, complete with 12 hours of flash flood warning.  Basically ran through puddles all run.

PM- Didn't go to PM cause I got stuck late at work and everyone else had bailed due to work and rain concerns, so I ran at GE.  7+3.5. About 5 miles less than planned today.  Oh well.

Looks like Nathan HPL #28 vests are on sale at Zombie Runner if anyone wants to buy a classic, useful item.  Of course, the new ones look even better. 

Fuel Miles: 7.00Test Shoe 3 Miles: 5.00
Weight: 0.00
Comments
From Jake K on Wed, Aug 01, 2012 at 08:37:59 from 155.100.226.54

I picked up a Nathan HPL pack in the spring - I think its the one that is slightly bigger. Its become my favorite pack for hiking (assuming you don't need to bring much stuff, which I usually dont). Those packs are really well designed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- 10 with the guys 

Want to know a bit more about Hardrock 100?  Watch this video, or at least from the 4:30 min mark for a couple minutes and you'll see why it's the toughest, most beautiful race in the country.

 

Hanging out at Hardrock 100 - 2012 from Carson Rickey on Vimeo.

 

 

NB 860 Miles: 10.00
Weight: 0.00
Comments
From Adam RW on Fri, Aug 03, 2012 at 10:07:42 from 155.101.152.123

I like the sound track, a bunch of songs I have never heard before but so fitting. I definitely see why you like the trail running, the beauty is amazing. The downhills just look crazy though! Not sure if you saw my post a couple weeks back but I am super curious what you could do. The challenge is 10 minutes on the treadmill at 15%, you change the speed to whatever you can handle and see how far you can get. Give yourself a 5 sec leeway before starting the timer to allow the treadmill to get up to speed. My first and only attempt was 1.06 mi. Something is telling me that you will bury that.

From Jon on Sat, Aug 04, 2012 at 06:06:41 from 74.177.97.254

Fun challenge, Adam. Maybe I'll try it in a month after my race. But 6 mph at 15% is a pretty good clip.

From Adam RW on Sat, Aug 04, 2012 at 10:44:45 from 67.182.250.241

It was fun and opened my eyes (or reopened them) to the challenge of the climb. Waldo is on my wife's b-day. Have fun with it and I look forward to seeing what you do for the 10min.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.0010.000.000.000.0021.00

Gotta love the days when you wake up at 3 am for absolutely no reason and can't fall asleep despite an hour of lying in place.  Oh well, might as well go for a run now.

AM- Planned to do the BW I missed yesterday.  3 mile warmup, then planned on 2x4mile at faster than MP.  Felt like trash the first 1.5 miles of the workout and couldn't get going faster than 6:05-ish pace, but then kind of settled in and just sweated it out.  Decided at mile 4 to not take a break, decided at mile 7 to extend the workout to 9 miles, then all the way to 10.  10 miles in 61 min.  2 miles cooldown, giving 15 total in 98 min.  Last BW before Waldo 100k.

Lunch- 6 more with Aaron, Scott, and Dan.

It's still a bit far to look at the weather forecast for Waldo, but they are expecting highs of mid-60's this week and lows below 40.  Brr.  I might freeze to death.  Although normal temps are 80/50.  For me, though, I hope they get a nasty heat wave- the hotter it is, the more to my advantage.

SC2 Miles: 15.00Test Shoe 3 Miles: 6.00
Weight: 0.00
Comments
From Andrea on Thu, Aug 02, 2012 at 18:10:45 from 67.177.11.154

I don't think I will ever wake up at 3am and say, might as well go for a run :)

Nice workout! Way to stick it out and end up making the workout longer.

From Adam RW on Fri, Aug 03, 2012 at 09:50:48 from 155.101.152.123

Sounds like good practice for a Ragnar...

From Jon on Fri, Aug 03, 2012 at 12:32:32 from 74.177.97.254

Nah- I've sworn off Ragnars. If I'm going to be up all night, I want to just be running the whole time myself in an ultra.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch- 8 with the guys

Test Shoe 3 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.500.000.000.000.0017.50

AM- 8.5 miles pushing Zach in the stroller, then 9 by myself. Definitely easier with no stroller. Last run of 2+ hrs before Waldo.  My 413 miles in Aug was my second most ever, and I'm feeling pretty good for the race.  It should be competitive and gorgeous scenery.  

Test Shoe 3 Miles: 17.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.001.008.00

Lunch- 7 plus 1 xt.  Taper, taper, taper.

Test Shoe 3 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.005.000.000.000.0011.00

AM- Thunderstorm, so my planned outdoor run with Dan moved indoors.  Rather enjoyed watching the Olympic triathlon- very enjoyable.  3 mile warmup, 5 mile tempo in 30:30, 3 mile cooldown.

Fuel Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

PM- 10.5 miles at PM with Justin and Aaron.  Barry is back from his 3 month motorcycle tour of the country.  Cool weather for once.  Wasn't hungry afterwards, so made myself a nice smoothie at home with greek yogurt, ice, milk, berries, peach, banana, and a touch of vanilla.  Yummy.

Peak Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

Lunch- 6.5 with some of the guys.

I know some of the country is in a drought, but Greenville is getting wet.  In the past 2 weeks alone, we've had over 8 inches of rain.  Thunderstorms every evening, including tonight when it is absolutely pouring (weather.com just sent out a Flash Flood warning and said it is raining 1-2 inches per hour).  Definitely makes it more humid.  And the evening temps have been quite nice, usually 75-80.

Test Shoe 3 Miles: 6.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.001.006.00

Lunch- 5 ez with Aaron looking at some of the damaged trees from yesterday's storm, then a bit of xt.

Test Shoe 3 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

AM- ez 9 miles, though still feeling sluggish.  7 by myself, 2 with biking kids.  1 week till race day.  

Test Shoe 3 Miles: 9.00
Weight: 0.00
Comments
From Cody on Sat, Aug 11, 2012 at 19:34:36 from 76.27.36.99

Oh, I thought your race was today. anything less than 10 miles a day is a taper for you. You are really tapering for this baby....

From Jon on Sat, Aug 11, 2012 at 21:41:08 from 98.71.141.210

Same taper as UROC. Focus race deserves full taper. It's kinda nice to have a taper and post-race recovery, which means almost a month without running any doubles.

From Cody on Sat, Aug 11, 2012 at 21:47:41 from 76.27.36.99

Yeah, when you train as hard as you do you could use the taper....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch- 6 with the guys.  Mainly discussed the Olympics, the primary topic of the last 3 weeks.

Test Shoe 3 Miles: 6.00
Weight: 0.00
Comments
From Jake K on Mon, Aug 13, 2012 at 19:39:03 from 67.177.11.154

Lots of modern pentathlon and rhythmic gymnastics chatting?

From Jon on Mon, Aug 13, 2012 at 19:45:20 from 98.84.73.233

Exactly. And diving.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Lunch- 5 with Aaron and Jim.  Finally starting to feel a bit of pep in my legs.  iRunFar preview for Waldo just came out.

Test Shoe 3 Miles: 5.00
Weight: 0.00
Comments
From Adam RW on Wed, Aug 15, 2012 at 10:22:48 from 155.101.152.123

Looks like you are surviving the taper. Have fun this weekend!

From Paul on Wed, Aug 15, 2012 at 10:28:13 from 207.224.39.118

No love for you in the irunfar preview? You better go out there and teach everyone a lesson...

From Jake K on Wed, Aug 15, 2012 at 12:58:05 from 155.100.226.54

You're probably the only one of those guys who has run the MILE this year... so just remember "A miler's kick does the trick!"

Sit & kick :-)

Good luck man - you've performed really well on the big stages before... go out and kick some butt!

From Jon on Wed, Aug 15, 2012 at 17:04:34 from 98.84.72.149

Thanks, guys. I'll certainly do my best to run hard and have fun.

I'll post info on how to follow the race, if you're really, really bored.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.002.005.00

AM- 3 in the woods with 6 strides, then some xt.

Crossmax Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Lunch- 3 ez 

Just found out a wildfire popped up yesterday right next to the Waldo race course- we run by it twice at mile 24 and 47.  Not sure what this means yet- RD says more info coming today.  I sure hope they don't cancel the race, especially after I've already gotten on my plane tomorrow morning.

Assuming the race does happen, you can follow it at http://www.ultralive.net/waldo/webcast.php or on twitter by searching for #w100k

 

Test Shoe 3 Miles: 3.00
Weight: 0.00
Comments
From J Cole on Thu, Aug 16, 2012 at 04:30:33 from 71.12.88.202

Maybe they'll give you all a bucket of water and go for the Guiness record for worlds longest bucket brigade?

From Dale on Thu, Aug 16, 2012 at 10:34:43 from 69.10.215.11

Hope they get it under control quickly. They're popping up all over the place in OR and WA.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Just a few hours ago, the Forest Service closed over half of the trails covered by the Waldo course.  

http://waldo100k.org/wp-content/uploads/2011/03/level4.jpg

http://www.inciweb.org/incident/map/3126/0/

The RD is working on alternates, but is not sure if it will be approved by the FS or not.  So, I made a decision at 5 am today to not go, figuring I can save the airfare money and use it for some other race.  

Of course, I'm already second guessing myself- after all, life is about experiences, not money.  Who cares about money, anyways, in the long run.  If the race is cancelled, I'm sure I'll feel better, but I hope it isn't for the sake of the runners. As soon as I cancelled my flight, I remembered a conversation I had with Dr. David Horton before MMT 50 last year, when I told him I was thinking of not running due to sickness.  He immediately disagreed, saying to always start the race but be willing to DNF.  But if you don't start, you'll always wonder what could have been.  Well, now I'm wondering.  Live and learn, I guess.  I better find another race to do now.  

Weight: 0.00
Comments
From Burt on Fri, Aug 17, 2012 at 04:47:18 from 174.235.130.6

Dale is awesome? Okay...

They covered the Waldo trails? Oh, great! Where's Waldo?

From Dale on Fri, Aug 17, 2012 at 08:12:24 from 69.10.215.11

That really really really sucks.

From Jon on Fri, Aug 17, 2012 at 08:19:58 from 74.177.125.155

I know, Dale. Well, we'll know if 4 or 5 hours if they are running the race. If cancelled, I guess my decision (with the best info I had) is vindicated. If not cancelled, I shoulda gone. Actually, my problem was waiting too long- by the time I decided that it might be worth going, I was too late to make the flight.

Travel drama for me this year, huh? Maybe I'll just drive to races from now on!

From Dale on Fri, Aug 17, 2012 at 08:25:33 from 69.10.215.11

Bah, you made the same call I probably would've given your situation. After all, even if its held its not the *real* course. Oh, and I'm sure your wife is happy you're not out running in the woods anywhere close to a wildfire....I'm already hearing from mine that I shouldn't run CCC100 next week if the fire near there is still burning.

From Jake K on Fri, Aug 17, 2012 at 08:49:51 from 155.100.226.54

Man you are having some bad luck w/ race logistics... the travel fiasco for Logan, and now this.

If the race is held - you'll second guess it a million times... that is, until you find something else to run. So try and do that and find something else to focus on. Racing in smoke would make a great story but would probably jack up your lungs and compromise your running for quite a while afterwards (not to mention your overall health).

Sorry to hear this, though. I was thinking you were ready to throw down another UROC type performance.

From Cody on Fri, Aug 17, 2012 at 10:27:52 from 107.0.33.130

Bummer, bummer, bummer....

That said, now come and run The Bear. Or as a second (distant)choice run RRR100.

Bummer...

From Paul on Fri, Aug 17, 2012 at 10:34:11 from 198.176.242.195

Bummer man. If you makes you feel any better, our air quality over here in CO is terrible because of the pacific northwest fires...

From Jake K on Fri, Aug 17, 2012 at 10:37:49 from 155.100.226.54

You know its a bad fire year when this is happening in the Pacific NW... jeez... that's the last place you would expect this to be a problem

From Jon on Fri, Aug 17, 2012 at 10:42:38 from 98.71.134.217

Cody- I actually considered the Bear as a fill in. But I am leaning more towards UROC again, even though I have a 50k the week after it.

Jake- I was going to do my best to have another UROC. But maybe I'll go back there to try to repeat the results!

From Adam RW on Fri, Aug 17, 2012 at 11:13:59 from 155.101.152.123

I'm sorry to hear that Jon. I was just checking in to get the update link to follow you. I think you made the right choice and now that it is made don't check back. Find another race and go from there.

From Dale on Fri, Aug 17, 2012 at 12:30:44 from 69.10.215.11

Ummmm, don't look. Seriously. Just find another race.

From Jake K on Fri, Aug 17, 2012 at 12:33:23 from 155.100.226.54

There's an XTerra race tomorrow right by you. Go win that!

From Rob Murphy on Fri, Aug 17, 2012 at 12:35:56 from 24.10.249.165

I have a different mindset. Don't always start the race. But if you do, Finish it.

From Jon on Fri, Aug 17, 2012 at 13:08:26 from 98.71.134.217

I guess the race is a go on a modified course- added 3 miles. And the forest service agreed to let them use most of the trails in the area that were closed. I hope everyone has a great race. I'm pretty bummed that I won't be there, that's for sure. Unfortunate situation.

I won the Xterra race last year, Jake, but reg is closed for this year.

From Dale on Fri, Aug 17, 2012 at 13:10:25 from 69.10.215.11

There's a 5:25pm that gets into Portland at 9:20....

From Jon on Fri, Aug 17, 2012 at 13:15:12 from 98.71.134.217

Thanks, Dale- I made my own bed, this time, now I get to sleep in it. Plus that would get me to the start around 1:30 am for a 5 am start. I will just have to live with my decision.

From Dale on Fri, Aug 17, 2012 at 13:16:22 from 69.10.215.11

Sorry, bad joke.

Probably best not to be out dodging forest fires anyway...

From Burt on Fri, Aug 17, 2012 at 15:59:14 from 72.223.86.148

Oh, I get it. There's another Dale.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
28.000.000.000.000.0028.00

AM- Wanted to pound out some frustrations, so drove to Rocky Bottom and ran FHT to Table Rock SP and back.  28 miles total, 7600 ft climbing on a very humid day.  Felt good, except the last 6 miles when my lack of calories yesterday and today caught up with me.  The last 2 miles up Sassafrass were pretty miserable, but the descent wasn't bad since I can run down anything even when bonking.  5:23 for the run- good long one.  I saw 2 people in the 20 miles outside the park, and three to four dozen in the park, including running with some of the racers from the Xterra race that I won last year.

Looks like my choice to not go to Waldo cost me a very, very good chance as Western.  Of the top 10 runners in the iRF preview, 5 didn't start and 1 DNF-ed at mile 20.  And Tim Olson has auto-entry.  So, there are 3 guys fighting for 2 Western spots.  I know I could have been in that mix.  The field is so thin for men that, at the finish, 3 of the top 9 spots are women!  I blew my chance, plain and simple, and have no one to blame but myself.  Marci told me yesterday to go and I even agreed for about 1 minute... before noticing that it was already too late to make the airport in time.  Grrr.  I've already decided that if I'm ever in this situation again, I will 100% go to the race unless it is firmly cancelled.  Especially when a WS spot is up for grabs.

Fuel Trail 4 Miles: 28.00
Weight: 0.00
Comments
From Rob Murphy on Sat, Aug 18, 2012 at 15:18:07 from 24.10.249.165

Sorry about all the frustration Jon.

If you stick with it long enough you'll outlast the current ultra boom and you'll be able to register for Western States on race day.

From Jon on Sat, Aug 18, 2012 at 15:19:46 from 98.71.134.217

Good thought, Rob. I'm sure that will happen right after running drops in popularity so much that Boston can allow race day reg, too, and NYC can get rid of its lottery :)

From Rob Murphy on Sat, Aug 18, 2012 at 15:44:53 from 24.10.249.165

In 1999 I registered for Boston three weeks before the race.

From Cody on Sat, Aug 18, 2012 at 21:59:18 from 76.27.36.99

Bummer. Again...

From Seth on Sun, Aug 19, 2012 at 19:51:23 from 67.177.36.131

That sucks man. Looks like you were ready to crush it based on your run today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

AM- 10

Lunch- 10 more.  Pretty nice day for a run, and we were pushing the pace fairly hard. 

NB 860 Miles: 10.00Test Shoe 3 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.500.000.000.004.5023.00

Lunch- 5.5 run with Scott, 4.5 xt

PM- PM with Barry, Justin, and Aaron.  Heard all about Barry's adventures in AK this summer.  Raining- we were soaked by the end, so I enjoyed splashing in the mud.  13 miles in 2:03 with 1500 ft climb.  Last run with my Fuel XC shoes- put them in the trash at Barry's.

71 miles the past 3 running days.  Hard this week, then easier next week before Iron Mtn 50 mile on Friday. 

Fuel XC Miles: 13.00Test Shoe 3 Miles: 5.50
Weight: 0.00
Comments
From Jake K on Thu, Aug 23, 2012 at 19:59:47 from 67.177.11.154

Big week shaping up - I see you've got a new 50 on the schedule for next weekend. Glad you were able to find something.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

AM- 8 around the house before taking Kinley to her first day of Kindergarten.  Our family has now started school.

Lunch- 10 with Dan and Jim.  I now have 89 miles in the last 4 running days. 

NB 860 Miles: 8.00Test Shoe 3 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.506.500.000.000.0011.00

Way too tired when my alarm went off at 5:10 this morning, so slept in an extra hour.

Lunch-  ran 2.5 miles warmup on a sunny day to the lake to join some of the guys.  Wanted a BW, but felt like crap so figured it wouldn't happen.  But, Jim coaxed me to join him running laps of the .85 mile loop around the lake to see if I started feeling better.  I never did feel better, but managed to pick up the pace almost every lap.  Lap times were 5:56, 5:44, 5:32, 5:22, 5:24, 5:09, and 5:11 (for reference, 5:09 is 6 min pace).  Felt very pooped by the end, but it was nice to eek out a workout when I expected none.  Finished just over 11 miles in 1:18 with 6.5 fast-ish.

100 miles even in my past 5 running days. 

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

AM- 10

Lunch- 10 more, mainly on Pelham.  120 miles in the past week on 6 days running.

ERide Miles: 10.00Test Shoe 3 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

AM- Dupont with Justin and Aaron.  Nice run up there, as always.  18 miles and 4100 ft climbing per Garmin Connect in 3:04.  We only saw 5 people the first 2 hours, then dozens the last hour.  Legs are appropriately tired given the high mileage (138 miles the past 7 days running, 110 this week).  This year is by far the highest mileage-wise.  I already have 10 weeks over 100 miles this year- last year I had 3 total, and 5 in 2010 and 2009.  I should end up with more 100 mile weeks this year than the rest of my life combined.

Now mini taper for a good 50 miler next weekend.  Should be fun.  After that, my focus race will be The North Face 50 in San Fran, with StumpJump 50k and Shut In Run in between.

Crossmax Miles: 18.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.005.0021.00

AM- 6+5

Lunch- 10 more.  Guess I'll start a mini-taper soon. 

Hoka Bondi B Miles: 10.00Test Shoe 3 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch- 8 ez

Test Shoe 3 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.001.004.00

AM- 3 miles with Todd, then a bit of xt.

Test Shoe 3 Miles: 3.00
Weight: 0.00
Comments
From Adam RW on Wed, Aug 29, 2012 at 20:21:15 from 155.101.152.123

Have fun at Iron Mountain.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

AM- 3xt

Weight: 0.00
Comments
From Tmck on Fri, Aug 31, 2012 at 09:18:22 from 69.20.160.195

I was looking at Paul Petersons blog from last year and saw that you gave up tv cold turkey. Are still doing that?

From jtshad on Fri, Aug 31, 2012 at 09:24:04 from 204.134.132.225

Good luck this weekend at the Iron Mountain 50M!

From Jon on Fri, Aug 31, 2012 at 11:42:34 from 98.71.131.64

Tmck- we have a tv now but with only a couple over-the-air channels. I often go weeks without watching any. We did go 5 years at the start of our marriage with no tv, then 2 years with dish, then 1 year no TV, and now 1 year with just a few channels that we never watch.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

AM- 4 strides, 3 white tail deer, 1 spider web, 0 people.  All in 3 miles behind GE.

ERide Miles: 3.00
Weight: 0.00
Comments
From Jason D on Fri, Aug 31, 2012 at 18:16:40 from 24.1.80.94

Good luck tomorrow. I'll be looking for the results/report.

Race: Iron Mountain 50 mile trail run (50 Miles) 08:03:33, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
51.000.000.000.000.0051.00

Quick report- legs felt tired and a deep fatigue in the legs right from the start (probably due to 200 miles in 2 weeks, including the race and from not sleeping the night before due to crying baby in tent- Zach did not sleep at ALL). Didn't feel energetic but stuck with leaders till mile 29, then entered a dark place and walked most of next 5+ miles. Started feeling a bit better, then came around and felt great from mile 40 to the finish- it's great fun to have turnarounds and run fast again. Ran 3rd to 5th all race, finishing 3rd, about 30 min behind where I hoped to be (8:03 for 50 miles with 8500 ft climbing). Not the most spunky race, but enjoyed being on some beautiful and challenging trails in the mountains. Great low-key race with good competition. Arrived home at 9 pm with the family after we bagged trip to Pigeon Forge, TN. Collapsed into bed for a solid 10 hour sleep.

Finally made a bit of a race report as part of this blog post

Random thought- Even though I've finished a few 100 miles, they are tough. Sitting at the finish of this 50 miler, I couldn't fathom getting up and running the course again. It's nuts. And the Bear 100 would have 30% more vert!  So, I guess what I'm saying, is good luck with that whole Bear 100 thingy, Cody. ;)

Crossmax Miles: 51.00
Weight: 0.00
Comments
From Jake K on Sun, Sep 02, 2012 at 14:59:29 from 67.177.11.154

Nice race Jon!

No Pigeon Forge?!?! Its the laser-tag / go-karts capital of the world!

From Bret on Sun, Sep 02, 2012 at 16:39:52 from 71.43.123.107

Good race Jon -- I don't know how you ultra guys do it. Very impressive on a day when you had to work through some issues. Congrats.

From Rob Murphy on Sun, Sep 02, 2012 at 16:59:04 from 24.10.249.165

Nice race Jon.

I think you know the answer to your random thought. It all relates to your mindset going in and what you've prepared yourself to expect right?

From Jon on Sun, Sep 02, 2012 at 17:20:01 from 98.71.132.79

Good point, Rob. Yeah, I guess it's all about expectations. That, and I'd definitely go a bit slower at the start of a 100.

From Cody on Sun, Sep 02, 2012 at 20:55:22 from 76.27.36.99

Ugh I didn't know it would be hard. Crap. Nice race even with all the overtraining (oops I mean high mileage) you do. You are my hero

From jtshad on Mon, Sep 03, 2012 at 07:31:26 from 69.20.183.178

Good race and congrats! You are inspiring to go as long as you do and compete so well.

I can't fathom running 100 miles...that is just so impressive to even think of running that far.

From Dale on Mon, Sep 03, 2012 at 12:36:33 from 69.10.215.11

Its always nice to come out of those dark areas we find ourselves in during ultra races. Helps to demonstrate how things tend to turn around even when it looks pretty bleak. Nice job on tired legs.

From Adam RW on Mon, Sep 10, 2012 at 19:52:52 from 155.101.152.123

Glad to see you managed even with baby sleep deprivation. It is so hard for me to comprehend the whole after my first marathon I took a five mile "break" another five mile warm back up to hammer another 10 miles, without ever really stopping...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Almost no soreness, but I took a few days off cause I know the fatigue in my legs on Sat was real.  Plus, I'm busy at work, home, and have come down with a bit of the sniffles.  Maybe tomorrow.  Once I start, it will be straight on till TNF 50 in December, so I'm going to rest first to be stronger later.

I heard a song by Genesis on the radio driving home today- except the exact song was on two stations, and the songs were maybe within 3 or 4 seconds of each other.  Funny how that happens sometimes.  "I keep changing the channel but the same song is on!"

Weight: 0.00
Comments
From J Cole on Thu, Sep 06, 2012 at 19:20:00 from 75.138.122.66

Well I've been waiting, waiting here so long... She seems to have that invisible touch yeah... something something... straight into my heart

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.006.007.00

Lunch- tried to run and legs still felt completely dead, so bailed and headed to the bike.

ERide Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Woke up in the wee hours of the morning for no reason and couldn't sleep, so changed the car's oil and sprayed outside the house for bugs in the dark.  Never done those in the dark before.  No run- legs are pooped still and I'm still feeling under the weather.

 News from the Allen homefront

Weight: 0.00
Comments
From Bret on Fri, Sep 07, 2012 at 07:58:34 from 64.128.133.66

Congratulations Jon - thanks for sharing.

From Cody on Fri, Sep 07, 2012 at 08:06:01 from 107.0.33.130

Congrats!

Super cool!

From Jake K on Fri, Sep 07, 2012 at 18:46:09 from 67.177.11.154

Congrats Jon!

I've never checked out your "family" blog before - your kids are super cute!!!

From jtshad on Sun, Sep 09, 2012 at 19:14:43 from 69.20.183.178

Congrats!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch- honest to goodness run today.  Still tired, but not horribly so.  6 miles with Jim and Aaron.

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

AM- another tired 6 miles.  I'll try to get a lot of sleep the next 2 nights and see if I really start feeling better.  I'm not sure how much fatigue is due to my sickness, how much due to race recovery, and how much due to overtraining.  One strange thing is that I hardly ran this week and felt like I ate the normal (i.e. 80-100 mile training week) amount, but am at my lightest weight in years.  Weird.

Right after the run I went to a Honda dealer and bought a 2007 Odyssey.  Gotta fit 4 car seats now, you see.  The best part is that I'll now get Marci's Camry, and sell my 1995 Toyota Tercel (with no air conditioning and 196k miles).  The Tercel has been a great car, though, and I'll really miss it.  My first car ever, 40+ mpg, plenty of speed and power, and never once broke down. **sniff** **sniff**

NB 860 Miles: 6.00
Weight: 0.00
Comments
From Steve Piccolo on Sat, Sep 08, 2012 at 20:51:06 from 209.181.86.132

We have a 2007 Odyssey and have enjoyed it so far. And hopefully I won't have to part with my 1993 Camry for awhile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

After a summer of heat and humidity, this sure looks mighty nice.

 

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

Lunch- 8 with a bunch of guys. Man, my legs still feel like complete crap. Gotta start feeling better one of these days, right? At least the Broncos won last night.

ERide Miles: 8.00
Weight: 0.00
Comments
From Jake K on Mon, Sep 10, 2012 at 19:26:07 from 67.177.11.154

The Peyton era has begun. I just hope the poor guy doesn't break his neck. They are a pretty fun team to watch.

From Rob Murphy on Mon, Sep 10, 2012 at 20:55:29 from 24.10.249.165

Yep... Tebow was a blast for awhile but nothing beats a real quarterback.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

PM- PM with Barry, Aaron, and Justin.  First run in 2 weeks I didn't feel like trash (nice, 75 deg temps helped), even though Aaron took us on HOBR.  13 miles, 2:15.

Fuel Trail 4 Miles: 13.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- 10 with the guys.  Still recovering.

ERide Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM- 8 ez.  No lunch run due to work.

NB 860 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Lunch- Obstacle course competition at work, then a run.  9 miles total.

NB 860 Miles: 9.00
Weight: 0.00
Comments
From Matt Schreiber on Fri, Sep 14, 2012 at 20:53:49 from 66.17.102.185

Obstacle course competition at work.. Wonderful.

From Jon on Sat, Sep 15, 2012 at 05:30:21 from 98.71.135.139

Yeah, Matt- about once/3 months, they do an obstacle course. Teams of 4. Winning teams get gift cards and everything- it's great.

From Matt Schreiber on Sat, Sep 15, 2012 at 17:53:33 from 66.17.102.185

That's terrific! I think I need a career change. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM- 8 miles with Zach in the stroller.  Today is little man's first birthday- happy birthday, Zach.

 Heading out in a few minutes to sell my first car ever, the Toyota Tercel.  I'm actually real sad- I'm going from a POS car that is unique, has character, is fun to drive, has no air conditioning, and is easy to spot to a silver Camry, one of the most common car's on the road.  I feel like I'm losing a little piece of my soul.  It's been a great car (200k miles, never broken down, 40+ mpg) and will be missed.   

Float 2 Miles: 8.00
Weight: 0.00
Comments
From Rob Murphy on Sat, Sep 15, 2012 at 19:34:42 from 24.10.249.165

My first car was a 1980 Tercel - orange. The first year Toyota made the Tercel. I sold it for scrap when it broke down in Newberry, SC in 1998 with 249,000 miles on it. There was a time when I could fit all my worldly possessions in my Tercel.

Happy birthday to Zach.

I did a for real trail run today. Now I'm tired.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- 10.  Definitely starting to feel some life in my legs.  No lunch run due to testing all day at work.

Float 2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.500.000.000.003.5019.00

AM- 9

Lunch- 6.5 in the rain with Aaron and not hot Dan, then some xt. 

ERide Miles: 9.00NB 860 Miles: 6.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.500.000.000.000.0020.50

Lunch- 8 with Scott and Jason

PM- PM with Justin, Aaron, and Carl.  12.5 miles, 2:10.  Man, the weather is great this time of year.  2000 ft climbing.

Crossmax Miles: 12.50Fuel Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.005.008.00

Home with another eye issue.  Ran 3 miles, plus a bunch of xt.

Test Shoe 4 Miles: 3.00
Weight: 0.00
Comments
From jtshad on Fri, Sep 21, 2012 at 07:56:00 from 69.20.183.178

Your "wisdom" has come into question! With a range of 1 mile to 100 mile races, is it any wonder? ;)

From Jon on Fri, Sep 21, 2012 at 20:07:48 from 98.71.145.176

Ehh. Fine, I responded once more. Maybe if I add on some 200 mile races, then someone would believe me. Although I'm not sure why they would! :) I'm done, now.

From Jake K on Sat, Sep 22, 2012 at 07:59:15 from 67.177.11.154

You guys are missing the forest for the trees on this one. Whoever the guy is, he clearly knows more about running that most of us combined. If you've ever read anything by Lydiard, Howill, Daniels, Canova, and then read his blog for a few weeks (and the comments) you'd understand that he knows all of their stuff inside and out. Plus, he's incredibly encouraging and giving solid advice to lots of people on the blog... giving tons of positive feedback and spending lots of time doing that.

I know a lot of guys on the blog do the workouts that "Tinman" suggests. Well, Tom Schwartz posted anonymously on internet forums for YEARS (and it turned out he wasn't all that great of a runner himself). But that doesn't mean his advice wasn't worth anything. Same goes for Jack Daniels, who posted anonymously as "jtupper" for a long time.

When something is good and benefiting other people, let it ride.

I should have probably written this in a private message, but I don't care if its public.

Hope you don't take this as me being hostile, I just think its unfair to rip on someone for having big goals and different ideas. Sasha's goal is to run 2:08 in the marathon. Mine is to come in the Top 15 at the Olympic Trials. We've never done anything that would suggest that is possible. But I thought the whole point of this blog was to have crazy huge dreams and then go for them?

From Jon on Sat, Sep 22, 2012 at 08:48:41 from 74.177.124.194

Fair comment, Jake. I wasn't trying to be mean. Just a bit interested that he didn't realize how big of goals he'd set for himself (3 age group WR), plus seemed to have lots of words of wisdom of things that were "true" even though he'd never tried them himself and hadn't seen how effective they could be. Lots of good coaches aren't great runners (or football players, etc)- I realize that. I guessed it just caught my attention how much confidence he has in his ideas and the guarantee of WR success, and how he seemed a bit condescending towards some others (i.e. mocking the Utah WR list or claiming he's got it and many of us others done).

I've been on FRB a long time. For a number of years, I went to great lengths to comment of EVERY single race anyone ran with a hearty congrats, and to comment on EVERY single new member's postings. That obviously couldn't last forever given how busy my life is (full time job, running, wife and 4 kids, etc). Now I've basically restricted myself to generally following a few blogs of people I know. I'm sorry if my words to BAM came across harsh on my first comment, though he quickly attacked what I wrote. I wish I had never seen his blog and started reading all of it. I will again restrict myself to my limited few friends and not get worked up at all about anything. Life's easier that way and I don't have time or energy elsewise. Peace.

From Jon on Sat, Sep 22, 2012 at 08:51:25 from 74.177.124.194

Final thought- maybe all of us have a little Pete Magill in us, responding to his 6 hour marathoning neighbor... (see jtshad's blog)

From Jake K on Sat, Sep 22, 2012 at 10:17:11 from 67.177.11.154

I hope I didn't come off as a jerk. I know you have been here since the beginning and you have a lot of other (more important) commitments these days. I admire and greatly respect the way you guys balance family and being top notch runners and still taking some time to share w/ the community on here.

Peace all around! :-)

From Jon on Sat, Sep 22, 2012 at 12:25:10 from 74.177.124.194

No worries. I'm just gonna shut up and run now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Lunch- 11 with the guys.  The last 30 min was with Phil and Jim, so fast paced.

Test Shoe 4 Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.500.000.000.000.0021.50

AM- had to be home by 8:15, so I ran a bit out Georgia Rd area, averaging mid-7's for 13 miles.  Then picked up Zach in the stroller and added on 8.5 more miles.  Running with the stroller definitely slows you down, especially given the very hilly terrain here plus a breeze today.  Finished 21.5 miles in 2:53 with 1500 ft climbing.  Nice and easy long run to continue trying to bring my legs around in StumpJump.  

Test Shoe 4 Miles: 21.50
Weight: 0.00
Comments
From Jake K on Sat, Sep 22, 2012 at 10:14:57 from 67.177.11.154

8.5 w/ the stroller? What's the longest you've ever pushed that thing?

I saw an article about Max King yesterday and that he's running StumpJump. I was seriously considering trying to finally end his XTerra streak tomorrow, but I just can't justify the risk since I've already booked plane tickets for some other races this fall.

From Jon on Sat, Sep 22, 2012 at 12:08:40 from 74.177.124.194

I've pushed it for 22 miles, I think. Those are long days.

You should go beat Max. Seriously. Just do it- you only live once! Plus, then you'd wear him out more for StumpJump.

Where are you flying to race?

From Jake K on Sat, Sep 22, 2012 at 12:57:19 from 67.177.11.154

Probably Phoenix for a 10K, definitely Monterey Bay for a 1/2, and Vegas for a 1/2.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.007.000.000.000.0022.00

AM- busy in the morning so didn't have time for a BW.  Did 3 warmup, 7 miles at 6:00 pace, then 1 cooldown.  11 miles total, 1:12.

Lunch- 11 with the guys. 

Fastwitch Miles: 11.00Test Shoe 4 Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.500.000.000.002.0020.50

Lunch- 6 miles run with the guys, 2 xt.

PM- PM with Barry, Aaron, and Justin.  Ran different routes and no GPS- estimate 12.5 miles or so.  First run where it got dark this year.  Felt tired.

Hit 3000 miles for the year.  This is the earliest ever, beating Oct 18 of last year.  Definitely still feeling beat down and fatigued, but hoping I keep feeling a bit better as I try to build miles to TNF San Fran, with StumpJump next week.

Fuel Trail 4 Miles: 12.50Test Shoe 4 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.003.5011.00

Lunch- 7.5 on foot, 3.5 xt.  Thinking of backing off the mileage more than planned so that I have a decent shot at feeling ok for StumpJump.

Test Shoe 4 Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.002.5010.00

Lunch- 7.5 run, then some bike.  It's going on a month now that I feel terrible with lead legs.  At this point, I'm hoping to do ok at StumpJump and then take a week or so off, and see if that helps to start TNF training.

Test Shoe 4 Miles: 7.50
Weight: 0.00
Comments
From Adam RW on Fri, Sep 28, 2012 at 13:20:20 from 67.182.250.241

Sounds like a smart plan. Only one week to go anyway.

Race: Moonshiner Madness Night trail race 5k (2.9 Miles) 00:18:45, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.003.000.008.50

I had heard great things about the only night trail race around, the Moonshiner Madness 5k at Paris Mtn.  I wanted to do it cause (1) it's a trail race, (2) it's at night- how often do you run night races, and (3) top 3 finishers win shoes.  However, I have felt terrible all month, and today was worst of all.  So I was going to run my hardest but fully expected to feel like crap and get the turd kicked out of me.  

I changed at GE and ran a mile, then drove to Barry's house and met Aaron.  We ran 1.5 miles into the park, dallied around (including running into Deborah and David Nigh, who I spent an hour talking to at the airport in June when my flight was cancelled, fellow commiserators), then lined up with a large field of 300 other competitors.  It was a downhill start on road for .25 mile and Aaron had warned me to go fast so I wouldn't get caught on the singletrack.  Well, I started hard and found myself alone in the lead within a minute.  I had a 5+ second lead by the time we hit the trail.  This was not expected but was very welcome, as I dislike running behind people on trails (especially rooty/rocky trails at night), plus didn't have glare and shadows from other headlamps near me.  We had another road stretch up the mountain where I hit the 1 mile mark in 6:19.  It was 85 deg so I was sweating nicely and breathing hard, but I felt strong and wasn't straining or pushing.  I felt great and was thoroughly enjoying the run.

Just before 1.5 miles, we turn onto singletrack for the remainder of the race.  I estimated I had a 20 second lead on the chase pack, and was surprised no one had closed on me.  Once on the singletrack, every ounce of energy was spent concentrating on running hard and not tripping or flying off a turn.  Even though I know these trails very well, running fast at night is very difficult.  I loved it!  Mile 2 flew by in 6:37 with lots of twists and bumps, dodging rocks, roots, and low branches.  Every race should be like this- fun and crazy, with more than a hint of danger.  I never saw any lights gaining on me (can't really look when running hard on trail) and finished in 18:46, with 6:42 pace for the last .9 miles, including a nice uphill at the end).  Aaron surprised himself by finishing 2nd place a minute back, and then it was a steady stream of people for the next hour.  I was very happy with the win and that I felt good and fast for the first time in a full month- hopefully it portends well for next week.  Results here.

Cooled down some, then had the awards.  Won a cool disco ball in a jar plus... 750 ml of real moonshine, plus Native sunglasses!  2nd and 3rd place got shoes, but the winners got alcohol and sunglasses.  Wasn't what I expected, but can't complain.  Did a short interview, then ran 1.5 miles back to Barry's with Aaron.  Arrived home at 10 pm- long day.

I highly recommend the Moonshiner to anyone around Greenville.  Half Moon Outfitters puts on great races with TONS of swag (shirts and socks for all) and lots of door prizes and awards.  Plus it's a trail 5k at night- how cool is that?!?  Good times.

Now I've got to drag myself away from watching Cody and company at the Bear to get some needed rest. 

Peak Miles: 8.50
Weight: 0.00
Comments
From Rob Murphy on Fri, Sep 28, 2012 at 21:41:12 from 24.10.249.165

That sounds like a lot of fun. Nice race,

From Steve on Sat, Sep 29, 2012 at 07:44:51 from 66.87.72.60

Yeah, I want to do one of those. I'll hang behind and try to annoy you with my flashing headlamp.

From Jason D on Sat, Sep 29, 2012 at 10:12:18 from 24.1.80.94

I would have thought the lamps would have let you know where people were, but I can see how this would be annoying (like when loud foot strikers running behind me I tend to run faster to get away from them). Too bad about the shoes, but enjoy the moonshine. I'm guessing you have been appropriately warned :) ?

From Bret on Mon, Oct 01, 2012 at 08:55:21 from 64.128.133.66

Congrats! -- Sounds like you really enjoyed yourself on this race. That's what its all about.

From Adam RW on Mon, Oct 01, 2012 at 22:01:59 from 67.182.250.241

Sounds like it was what you needed. Hopefully this gets you out of the feeling tired and fully ready for StumpJump.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

AM- took 6 year old McKinley with me to the swamp rabbit trail, a paved rail-to-trail type of path.  She has never biked more than 5 miles, but we did a 12 mile round trip.  She did awesome.  There were tons of people on the trail, most getting ready for Spinx marathon in a month.  Kinley got her handlebars caught in a bridge railing at mile 11.5, sending her flying over her handlebars and scratching her up pretty well, but she took it like a champ and didn't cry too much.  1:36 for 12 miles.  Then we helped a friend move and went to waffle house together.

Now time to get caught up on UROC and hear about Cody's DNF and hospital visit. 

Test Shoe 4 Miles: 12.00
Weight: 0.00
Comments
From Dale on Sat, Sep 29, 2012 at 13:45:13 from 69.10.215.11

Hospital visit for Cody? Yikes. I saw he DNF'ed late and it looked like he was moving okay up to that point so I was wondering what happened. Hope its not too serious (and doesn't turn him off 100 milers)!

From Jon on Sat, Sep 29, 2012 at 17:08:27 from 98.71.140.24

See his facebook page. Rhambo.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.002.0010.00

Lunch- 8 on a drizzly, overcast day.  Then a few xt.  Taper for Sat.

Test Shoe 4 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

Lunch- 10.5 with Jim and Scott.  Finally stopped raining after 2 days and 2+ inches.

Test Shoe 4 Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM- 6

Test Shoe 4 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Lunch- 5 easy on a beautiful, sunny day.

Test Shoe 4 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Nice video from the Altra guys in New Zealand to pump me up for tomorrow:

Running Photo Shoot - New Zealand (Behind the scenes).mov from Kevin Winzeler on Vimeo.

 Lunch- 4 ez before heading to Tennessee.

 

Test Shoe 4 Miles: 4.00
Weight: 0.00
Comments
From Adam RW on Fri, Oct 05, 2012 at 10:54:27 from 155.101.152.123

Have fun!

From Cody on Fri, Oct 05, 2012 at 12:25:44 from 107.0.33.130

go jump over some stumps!

Very quickly!

From Jake K on Fri, Oct 05, 2012 at 15:42:09 from 67.177.11.154

We got invited on that NZ trip to do some run modeling (not sure why they would have taken pics of me... they probably just wanted Andrea!). But that would have meant no more Saucony... plus I couldn't really take a week's vacation on about 24 hrs notice :-) The video makes me wish I found a way to go, though. Looks amazing.

Good luck in TN this weekend! Tear it up!

From Kendall on Sun, Oct 07, 2012 at 11:30:15 from 67.40.119.103

Aired last week during MNF (national!)...the local boys are hitting the BIG TIME!

Race: Rock Creek StumpJump 50k (31 Miles) 04:27:01, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0031.000.000.000.0031.00

This article pretty much sums up my day, and this one.  Full report will likely follow... after my report from my June/July races...

Short summary- won the second largest 50k in the country, as aided by some of the pre-race favorites (including runner extraordinaire Max King) taking a very unfortunate wrong turn (and choosing to DNF) before the first aid station.  Rainy and cold makes for some very slick rocks and mud, which just added to the awesome-ness of the day.  Best technical singletrack course I've ever run on (well, El Vaquero Loco and Uwharrie would be closest).  Great course, aid stations, everything- even includes a helicopter shooting footage during the race.  Good day.

Finally made a bit of a race report as part of this blog post

(in case they delete it, here's the newspaper article)

Allen, Bruxvoort win slippery StumpJump

The temperature was ideal but the footing was treacherous Saturday morning, making a StumpJump 50k record very unlikely on the single-track course beginning at Signal Mountain Middle High School.

A wrong turn ensured that it would not happen.

Jonathan Allen of Simpsonville, S.C., was the men's winner in 4 hours, 27 minutes, 3 seconds, and Salomon-sponsored Kerrie Bruxvoort from Broomfield, Colo., was the female winner as expected and 23rd overall in 5:14:15 in the Salomon Rock/Creek Series race.

Favored or not, Bruxvoort almost let victory slip away early in her first trail ultra-marathon east of the Mississippi River.

The first bridge she came to looked slick, she said, so she took a light step and then found herself sprawled out with one leg hanging over the side and her other foot stuck in a board.

"I got passed by about four women and a bunch of men. I thought, 'I'm done, one mile in,'" said the 36-year-old winner by course records of this year's Mesquite Canyon and Greenland Trail 50s, among other ultra victories. "It took me two miles to catch up [to the women]."

Whitney Garcia of Boulder, Colo., was the second female in 5:24:54, and Meghan Shaffer of Memphis was third in 5:33:35.

The top three guys had Colorado connections, too. Allen, 33, moved to South Carolina two years ago after eight years in Utah, but he was a Colorado resident through his high school years. Duncan Callahan, 29, from Gunnison, Colo., was second in 4:32:57. Finishing third in 4:47:20 was Brian Costilow, 38, who lived in Colorado for seven years before moving here last year and running in the 2011 StumpJump.

He grew up in Alabama and lived in Nashville when he ran in the second and third versions of the 11-year-old StumpJump.

Banged up from a "few" falls, Costilow said he "had a little sink" from about 19 miles to 25 or so and then regained his energy. He found himself leading early on when the lead pack, including multidistance star Max King from Bend, Ore., and local standout Johnny Clemmons, went in the wrong direction for a good distance.

"I was the first one behind that group," Costilow said. "I yelled at them -- I even slowed down to try to get their attention -- but I guess they were so focused on their footing and each other that they didn't hear me. A [volunteer] on the course said he told them, but they kept going."

King was clearly disapppointed but philosophical afterward, despite his long trip to compete.

"About 10 guys took the wrong turn -- or didn't take the right one," he said.

By the time they realized their mistake, they had too much time to make up and "about 400 runners" to pass, which would have been very difficult on a single-track trail. So at least most of the group came on in.

King, whose legs were tired anyway from a 100k in Virginia the previous week, ended up running about 24 miles instead of the race's 31-mile distance.

"They have a beautiful trail race here," he said. "I really prefer shorter distances, like half marathons, but I do a lot of ultras."

Allen, who had a couple of scrapes from falls -- "If you don't fall in a trail race, you're not going fast enough," he said -- wasn't with the out-front pack because he missed a turn earlier, about two miles in.

"It only cost me about 30 seconds," he said, "but I fell behind the lead group. When I got to the second aid station I asked them how far behind I was, and they told me about the other guys and said only one guy was ahead of me."

That was Costilow, and Allen ran with Callahan for awhile and eventually passed the Signal Mountain man.

"It was a fun course -- sticky and slick," Allen said, including the mud and moss among the hazards. "I thought I could've been quicker, but a win's a win. And I saw some deer today."

Since moving to the Southeast he's been trying to schedule all of the region's top trail races. He thought about the StumpJump last year but couldn't work it in, he said.

"It's a great race. This was one of the best I've seen," Allen said. "It was phenomenal."

Bruxvoort echoed that.

"The temps were great, the aid stations were wonderful, the volunteers were excellent, and it was absolutely beautiful," she said. "You just had to really slow it down on the sharp turns and the stairs and the bridges. I got off to a bad start, but I was able to get it back together.

"I feel for Max and those guys, though."

Kevin Cook of Atlanta and Whitni McConnell of Athens, Ga., were the 11-mile race winners in 1:22:35 and 1:41:12.

Peak Miles: 31.00
Weight: 0.00
Comments
From Jake K on Sun, Oct 07, 2012 at 08:20:16 from 67.177.11.154

Congrats Jon! I saw yesterday that you... staying on course is part of the trail game - you did it right and ran strong in touch conditions. I figured you were due for a big performance. Way to go man!

From jun on Sun, Oct 07, 2012 at 10:58:03 from 71.219.94.158

Way to go Jon, that is awesome. How cool it is to run with the top guys.

From Kendall on Sun, Oct 07, 2012 at 11:35:03 from 67.40.119.103

Congrats on a big win. Paying attention to the markings and course are all part of the game. An elite group and impressive win!

From Cody on Sun, Oct 07, 2012 at 15:53:47 from 76.27.36.99

Very impressive win! I liked the article too. Way to take out so many big names. Looks like a fun trail.

From Fritz on Sun, Oct 07, 2012 at 16:13:51 from 71.219.155.113

Great race and win Jon! You didn't need to mention that those others guys DNF'd :) Nice to see the green shorts are still in action.

From c h a d on Sun, Oct 07, 2012 at 19:57:32 from 166.70.238.194

Alright, so while all of us out here in Utah are running this little marathon thing, you're kicking butt and taking names in one of the biggest races of its kind in the country. Not a bad showing, sir! You rock!

From Kory on Sun, Oct 07, 2012 at 22:24:34 from 184.155.135.194

Nice work in the condition for the race. Your an incredible athlete. You keep achieving higher each time and there's no end site.

From Bret on Mon, Oct 08, 2012 at 08:45:02 from 64.128.133.66

Congrats on a great / smart race and the win Jon.

From Adam RW on Mon, Oct 08, 2012 at 19:31:43 from 67.182.250.241

"If you don't fall in a trail race you are not going fast enough." Nice! And nice win.

From Dale on Tue, Oct 09, 2012 at 09:58:49 from 69.10.215.11

Nice win!

From Paul on Tue, Oct 09, 2012 at 10:25:55 from 207.224.39.118

Congrats on the W and in taking some scalps.

From Camillo on Tue, Oct 09, 2012 at 13:37:40 from 95.234.222.148

Jon,

it is always fun to follow your adventures, congratulations on a great win!!!

From Bam on Wed, Oct 10, 2012 at 14:02:57 from 80.233.66.60

To win the second largest 50k in the US shows that you're the real deal. Congratulations with a serious helping of respect.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.006.008.00

Lunch- for perhaps the first time, my lower legs (calf, achilles, and ankles) are more sore than my quads and hammys after an ultra.  Guess that reflects the technical terrain with all the rocks and uneven footing.  Felt ok, so should be up for a decent run tomorrow.

Test Shoe 4 Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- Brr, it's cold now.  50 deg today.  10 miles with Dan and Jim.  Legs were a bit sore and sluggish, but much better than I expected.   Signed up for the GE trail 6k this Saturday, though I don't expect to be fast at all.  

I have a bunch of Southwest airfare to spend for races next year.  Anything from March to June.  Suggestions? 

Test Shoe 4 Miles: 10.00
Weight: 0.00
Comments
From Faceless Ghost on Tue, Oct 09, 2012 at 19:50:31 from 69.169.149.5

Aren't you about due for another shot at Pocatello?

From Jon on Tue, Oct 09, 2012 at 20:22:26 from 107.203.52.135

Hmm- that's not a bad idea. I'll keep it in mind. I tend to lean towards new races for me, but I never even finished Poky.

From Cody on Wed, Oct 10, 2012 at 09:16:30 from 107.0.33.130

Come-on

Joe and I are both doing the 50 at Pokey next year. Want an epic battle?

From Dale on Wed, Oct 10, 2012 at 10:25:00 from 69.10.215.11

Chuckanut 50k in March

From Jon on Thu, Oct 11, 2012 at 05:53:34 from 107.203.52.135

Dale- that's probably the best one right now. Good idea.

From Paul on Thu, Oct 11, 2012 at 07:57:19 from 207.224.39.118

Mt Evans Ascent.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.002.0014.00

At work from 8 am till 1 am doing testing, though I managed to fit in two 6 mile runs, plus some biking.  And I have to be back at work for more testing Thurs.

Test Shoe 4 Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Very tired after long work hours the past few days, plus I just finished an ultra.  Feel like I could get sick pretty easy.  Taking the day off.

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

AM- 8.  Feeling not as tired.

Test Shoe 4 Miles: 8.00
Weight: 0.00
Race: GE 6k cross country race (3.69 Miles) 00:21:58, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.004.000.0013.00

AM- 3 trail races in 3 weeks, 3 wins.  I guess that's a streak, though it won't continue at Shut In run or TNF San Fran 50.  Today was the last race of the Greenville Track Club corporate series, the GE 6k held at Conastee State park.  Did a nice warm up and felt like absolute garbage- legs were tired and sluggish.  I figured I'd still run hard, though, and see what happened.  I've learned I can never outrun my endurance at these short races, so I just start as fast as I can and then let my legs hold on the rest of the way.  Temps were nice- low 50's and breezy.

The race started with a little loop of the parking lot before diving onto twisty, rooty, fun trails for a mile.  First mile was pretty quick, 5:46, and I was in the lead with GE runner Philippe and a teenager 4 seconds back.  Mile 2 was mainly on bike trail and was 5:52, and I had built about a 15 second lead on Phil.  Mile 3 was back on enjoyable, undulating trails, including some raised wooden portions over swamp/mud and some sand and passed in 5:58.  The last .69 mile was mainly uphill.  Finished 3.69 mile course in 21:58, winning by 20-30 seconds or so.  Legs felt fine during the race and I enjoyed stretching them out on some dirt.  This is a good race, well run with a fun course and 300 competitors and 400 ft climbing.  The prizes are unique, too- GE CFL light bulbs.  I won 6 for 1st overall and 3 more for 1st team overall.  They also do door prizes of lots of gift cards, pumpkins, etc.

Cooled down with Phil and Scott by sweeping the course, picking up all the course markings, mile markers, cones, etc.  I've never run with a cone before.  Total for the day was 13 miles.  I plan to try to sleep more and continue recovering while getting back to normal mileage (90-100+) for 5 weeks of training before San Fran. 

SC2 Miles: 4.00Test Shoe 4 Miles: 9.00
Weight: 0.00
Comments
From Jake K on Sat, Oct 13, 2012 at 15:58:44 from 67.177.11.154

Nice job Jon - 2 wins could be a fluke, but 3 is definitely a streak! :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.000.000.000.000.0019.00

AM- 8

Lunch- 11 with Phil and Aaron.  Phil always keeps the pace fast, so it was under 7 min pace. 

Fuel Miles: 11.00Test Shoe 4 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.0010.000.000.000.0022.00

AM- BW- 3 miles warmup with Dan and Todd, then 10 mile tempo in ~61 min, 1 mile cooldown.  Felt just ok.

Lunch- 8 with Dan and Scott.

Today was another long day- left home at 6 am, got home after 10 pm.  Tomorrow will be a very early start, then we're leaving in the afternoon for Great Smoky Mtn National Park for a few days- should be fun. 

Float 2 Miles: 8.00Test Shoe 4 Miles: 14.00
Weight: 0.00
Comments
From Adam RW on Wed, Oct 17, 2012 at 09:31:42 from 128.110.224.235

Yuck to the long work day but I'm sure the trip will make up for it. Have fun.

From jtshad on Wed, Oct 17, 2012 at 13:08:12 from 204.134.132.225

Have a great vacation in the mountains!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM- 8

Test Shoe 4 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

PM- Nice loop in Great Smoky Mtn National Park from Elkmont campground.  Up Jake's Creek Tr to Cucumber Gap Tr to Little River to Goshen Prong, then down Little River.  Felt pretty much like crap (probably due to no sleep thanks to crying baby in our tent) so was glad much of the run was non-technical.  Took a spill, scraping my knee pretty good.  Tons of people on the Cucumber/Little River portion (maybe 40), then just a few the rest of the trails.  Beautiful area with tons of fall colors and a nice carpet of new-fallen leaves to crunch through. 12 miles with 1300 ft climb in 1:45.

Fuel Trail 4 Miles: 12.00
Weight: 0.00
Comments
From Rob Murphy on Fri, Oct 19, 2012 at 19:40:36 from 24.10.249.165

Hey Jon - nice little article in the Salt Lake Tribune up now about Davy's Pony Express run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

AM- Felt much better today.  Ran up Jake's Creek trail all the way to Jake's Gap.  Beautiful fall colors- took lots of pictures.  No people until the last 5 minutes.  Ran the entire climb (2000 ft in 4.25 miles), then cruised the technical downhill (lots of roots/rocks/leaves) until the last few miles when I picked it up to 5:30-6:00 pace.  Good run in gorgeous terrain.  Wish I could run more here.  8.5 miles in 1:18 with 2000 ft climb.

Fuel Trail 4 Miles: 8.50
Weight: 0.00
Comments
From Rob Murphy on Fri, Oct 19, 2012 at 19:42:06 from 24.10.249.165

See my new comment below - on Thursday. We must be typing simultaneously.

Sounds like you're having a good time.

From Jon on Fri, Oct 19, 2012 at 19:57:01 from 107.203.52.135

Cool article about Davy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
23.500.000.000.000.0023.50

AM- slept in, so no mountains today.  Started a long run at 11 am after a small breakfast, taking only 30 oz water and 2 gu's- yup, a bonk run.  Ran the normal roads on the SE side of town- first time on Garrett Patton Rd and Pennington Rd, and both were great with minimal traffic.  Felt good most of the way, often cruising effortlessly at sub-7 pace despite blustery wind and rolling hills.  Bonked hard at mile 21 but kept it ~7:30 pace.  Finished 23.5 miles in 2:50 with 1300 ft climbing.  Not a bad week considering only  ran doubles on Mon and Tue.  I expect the next 3 weeks will be 100+, hopefully.  It's easy to tell it's post-SGM in Utah, as I'm on top of the mileage board in the low 90's.

Test Shoe 4 Miles: 23.50
Weight: 0.00
Comments
From Jake K on Sat, Oct 20, 2012 at 14:20:42 from 67.177.11.154

Breakfast + water + gels sounds like a carboload run to me! :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.000.000.000.000.0019.00

AM- 8 ez

Lunch- 6 with the guys, then 6 by myself behind GE.  This week is the local marathon and pretty much all the lunch run group is doing it except me.  Makes for some lonely running the next 2 weeks as they are all tapering and recovering rather than doing normal runs. 

ERide Miles: 11.00Test Shoe 4 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

AM- working second shift today, so slept in a bit and then went for a nice run around home.  15 miles or so on hilly terrain, 1:52.  Great weather for a run. 

I really need to update my GSR blog.  I haven't done any race reports or anything since March. 

Test Shoe 4 Miles: 15.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.000.000.000.000.0022.00

Am- 12

Lunch- 10 more, half by myself behind GE.

Passed my goal of 3300 miles for the year,but I think I'll keep running a bit more as it will likely help my 50 miler in December.

Fuel Miles: 10.00Test Shoe 4 Miles: 12.00
Weight: 0.00
Comments
From Adam RW on Fri, Oct 26, 2012 at 08:59:07 from 128.110.226.142

What a great number!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.009.000.000.004.0021.00

AM- Medium workout.  3 warmup, 3 tempo, 1 uphill (10% incline at 6 mph), 2 tempo, 1 uphill, 2 tempo, 1 cooldown.  The tempo were 6:00 ish pace, each one faster.  The last mile was pretty quick, esp. the 12 mph last bit.  Tired by the end.  13 miles in 93 min (I think).

Lunch- 4 run, then 4 xt, and 15 min abs.  Tired, tired, tired. 

Float 2 Miles: 4.00Test Shoe 4 Miles: 13.00
Weight: 0.00
Comments
From Adam RW on Fri, Oct 26, 2012 at 08:59:58 from 128.110.226.142

Did you try the treadmill challenge yet? I think you'd crush it.

From Jon on Fri, Oct 26, 2012 at 18:47:15 from 107.203.52.135

What's the treadmill challenge?

From Adam RW on Fri, Oct 26, 2012 at 19:03:10 from 67.182.250.241

Put the treadmill to the max grade ~15%

Then set a timer. You have 10 min to go as far as you can. Adjust the speed as much as you want. I barely made it over 1 mile.

From Jason D on Sat, Oct 27, 2012 at 20:09:24 from 24.1.80.94

Here is one version of the challenge. It looks like Anton kept his shirt on just long enough to get some sponsor visibility

http://tinyurl.com/8mlyjzk

I'd first have to get over the challenge of being able to run well on a treadmill.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch- 8 ez, some of it with Jason and Aaron.  Spinx Run Fest tomorrow, with most the guys doing the marathon and a few doing the half.  I'll be doing the Foothills Trail Bench marathon by myself.

Test Shoe 4 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
25.000.000.000.000.0025.00

AM- Today is the local Spinx road marathon, so I decided to run the FHT Heartbreak Bench marathon again on the trails.  It's 24-25 miles, 4800 to 5800 ft climbing (ish), lots of fun.  I wore my Ragnar hunter safety orange and saw lots of hunters and backpackers (at least the second half).  Went out moderate pace and hit the turnaround in 2:06, 2 min faster than last time.  Came back in 2:01, 4 min faster than last time.  New FKT of 4:07:57.  I love this trail- lots of singletrack, tons of pretty trees and a carpet of leaves, lots of hills.  If I stopped my potty and picture breaks, and didn't do it at the end of 100 mile weeks, I'm sure I could break 4 hrs.  Next time.  I'd have to stop negative splitting this, since I should be tired on the way back and it's 500 ft more climbing.

Fuel Trail 4 Miles: 25.00
Weight: 0.00
Comments
From jtshad on Sun, Oct 28, 2012 at 05:18:44 from 69.20.183.178

Nicely done! A great week of running! I ran with Evan Honeyfield for the first time today and he said to tell you hello.

From Jon on Sun, Oct 28, 2012 at 05:32:07 from 107.203.52.135

He's a great guy. Good to hear you we're able to meet up.

From Adam RW on Sun, Oct 28, 2012 at 13:12:18 from 67.182.250.241

Impressive that you broke your own course record on a training run...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Stayed up too late watching the broncos, so skipped the morning run. Besides, no need to go overboard with miles.

Lunch-11 miles listening to adventures from the marathon last weekend.

Sandy might dump 2-3 feet of snow in the mountains, which would sure make my race interesting this weekend.

Test Shoe 4 Miles: 11.00
Weight: 0.00
Comments
From Jake K on Tue, Oct 30, 2012 at 08:47:58 from 155.100.226.191

Its gonna be a SkiMo race! :-)

I see that LeConte is already well on its way to getting ~3 feet of snow. Crazy.

From Jason D on Tue, Oct 30, 2012 at 12:08:07 from 24.1.80.94

Do they tend to cancel trail races for anything other than lightening? Or at all? I'm guessing snow might actually increase the number of entrants! "Shut in Ridge" sounds a bit . . . appropriate.

From Jon on Tue, Oct 30, 2012 at 19:23:03 from 107.203.52.135

Jason- they can cancel them if the route in inaccesible for aid station workers, etc. Shut In might very well be affected- the Blue Ridge Parkway is closed due to snow, and that's where they set up all the aid stations and where the finish line is. We'll see what happens. No word yet.

From Jon on Tue, Oct 30, 2012 at 19:23:32 from 107.203.52.135

Yes, the do cancel them for other things, too. Lightning, forest fires, blizzards, etc.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.500.000.000.000.0021.50

Lunch- 5 with Todd and Eric, then 6 with Eric behind GE.

PM- PM with Aaron and Justin.  Barry moved, so we can no longer meet at his house that was one mile from the park (**sniff**).  Aaron and Justin are recovering from the marathon so ran 3.5 with me, then I did about 10 more miles by myself.  First headlamp run, though many more will come thanks to daylight savings next week. 

Fuel Trail 4 Miles: 10.50Test Shoe 4 Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.008.000.000.000.0014.00

Something to watch before tonight.  I'm all in favor of the Mom and Dad tax, and what they do with raisins.

 

AM- BW. 4 mile warmup, 8 mile tempo in 49 minutes, 2 mile cool down. Happy Halloween, everyone.

SC2 Miles: 14.00
Weight: 0.00
Comments
From jtshad on Thu, Nov 01, 2012 at 15:43:16 from 141.221.191.225

That is too funny! I too am in favor of the mom and dad tax...though I disagree with the comparison of 100 Grand and 5th Avenue.

From Adam RW on Fri, Nov 02, 2012 at 17:10:21 from 128.110.225.167

I'm still laughing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch- 8 with the guys. We decided we spend so much time together that our sense of humor has melded. Not sure if that's a good thing.

ERide Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch- 6 with Jim and Jason.

They've had to make the Shut In run tomorrow longer due to road closures (bonus miles)- now 19 miles of singletrack goodness rather than 17.8.  Sweet.  And Justin kindly volunteered to drop me off and pick me up at the end, so I won't have to freeze for hours on top of the mtn at the finish line while trying to hitchhike back. 

Fuel Miles: 6.00
Weight: 0.00
Race: Shut-in ridge run (19 Miles) 02:47:50, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.0019.000.000.000.0021.00

Finally made a bit of a race report as part of this blog post.

Float 2 Miles: 1.00Peak Miles: 20.00
Weight: 0.00
Comments
From Kendall on Sun, Nov 04, 2012 at 00:30:49 from 70.58.99.138

Nice work. Looking forward to the write-up. Congrats!

From J Cole on Sun, Nov 04, 2012 at 07:56:09 from 75.138.122.66

If the report doesn't include family pictures with berets and hokas then shame on you.

From Jon on Sun, Nov 04, 2012 at 09:42:25 from 107.203.52.135

Justin,I made it there 2minutes before the photo shoot ended, literally. A couple photos only for me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.000.000.000.000.0022.00

AM- 12 ez

Lunch- 10 with the guys and behind GE by myself.  I feel pretty good.  Only sore thing is my ankles, which I almost twisted them quite a number of times on Saturday- I'm sure I'll be feeling it for a few weeks.  A bit of fatigue, but that's to be expected.  Good otherwise.

Float 2 Miles: 12.00ERide Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.000.000.000.000.0021.00

Lunch- 10

PM- PM with Barry, Aaron, and Justin.  Cold and dark.  Thankfully kept us from having to watch anything about the election, leaving us free to talk about more important things like movies and bacon.  11-ish miles in 2:06.  Definitely slower on the trails after dark.  I took a pit stop next to a prickly bush (not on purpose) and ended up with tons of stickies all over my clothes, including the inside of my shorts liners.  Ouch. 

Fuel Miles: 10.00Fuel Trail 4 Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.0010.001.000.000.0022.00

AM- Woke up at 4:20 and wondered who won, then couldn't fall back asleep so got out of bed.  BW while watching election results.  I thought I'd feel tired from high mileage, but actually felt great.  4 mile warmup, then 10 mile tempo progressing from 6:10 pace to 6:00 pace by mile 8.  Mile 9 and 10 were 5:50-ish.  2 minutes before the end of the workout, I decided I was feeling good enough to add another mile, so did a 5:35 mile.  11 miles workout in 66 minutes, 16 miles total in about 1:45.

Lunch- 6 easy with Michael Grogg.  I think this is my highest 3 day training total and I didn't sleep much last night, so very tired. 

I have about 1 more week of hard training, then start a 2 or 2.5 week taper to TNF 50. 

SC2 Miles: 16.00Float 2 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM- 8

Lunch- 8 and 15 minute ab workout 

ERide Miles: 8.00NB 860 Miles: 8.00
Weight: 0.00
Comments
From Rob Murphy on Thu, Nov 08, 2012 at 19:24:15 from 24.10.249.165

Low mileage day. But the time on the Ab Blaster - or whatever - more than made up for the paltry 16 miles.

My wife voted for Gary Johnson. Combine that with my protest vote for Ron Paul in the primary and we are drifting your direction!

From Jon on Thu, Nov 08, 2012 at 20:57:25 from 107.203.52.135

Rob- yeah, it was an actual ab class with real live instructor and everything. Which means you can't slack off during it.

Don't worry, I won't tell your neighbors that you didn't vote for the Republocrats (or is it Demopublican?) candidates... of course, I didn't vote at all :)

From Rob Murphy on Thu, Nov 08, 2012 at 21:31:33 from 24.10.249.165

I live in Sugarhouse. All my neighbors are big time lefty Democrats.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.003.0010.00

I just ate 4 pieces of bacon for breakfast.  Mmmm, bacon.  Is there a better way to start off a Friday?  I would propose that there is NOT!!!

Ok, FRB-readers, 10,000 bonus points to the first person that identifies the two comedians referenced above.

Lunch- 7 with Eric and Aaron, then some xt.  My consecutive nights of less than 6 hrs of sleep are catching up with me- tired and feeling a bit sickish. 

Hoka Bondi B Miles: 7.00
Weight: 0.00
Comments
From Rob on Sat, Nov 10, 2012 at 05:30:19 from 166.137.208.28

Even Google doesn't know the answer. Kevin James?

From Rob Murphy on Sat, Nov 10, 2012 at 06:16:56 from 24.10.249.165

Hmmmm... Michael Scott said something similar in The Office episode when he burned his foot on the George Foreman grill.

From Jon on Sat, Nov 10, 2012 at 18:54:56 from 107.203.52.135

Nope, sorry guys. Jim Gaffigan is always talking about bacon and Brian Regan is the second part. Nice try, though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I'd looked forward all week to a nice 20 miler in Dupont State Forest... till I woke up feeling stuffy, tired, worn down, and with a super sore throat.  Plus, my left foot still hurts a bit.  Instead, lounged around in bed for a while, played with my family, then went shopping with my daughter for 5 hours before an 80's themed birthday party for a friend at a roller-skating rink.  Just needed a day off today- not often I run 90 miles in 5 days, anyways.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.500.000.000.000.0018.50

AM- 10 ez

Lunch- 8.5 with Jim. 

Hoka Bondi B Miles: 8.50ERide Miles: 10.00
Weight: 0.00
Comments
From Nic on Tue, Nov 13, 2012 at 18:25:54 from 66.91.141.150

Are you trying to get in the WS100 for 2013? I think I saw your name on the registered list. I'm still dreaming of someday increasing my training and running the WS100.

From Jon on Tue, Nov 13, 2012 at 19:18:58 from 107.203.52.135

Yup, Nic, I threw my name in the lottery. I was actually registered to try to race my way in at Waldo in Aug, but didn't go (which is too bad, cause I had a good chance of making it). If I don't get in the lottery, I may try to race my way in during the spring.

You should do ultras. They're great.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.000.000.000.000.0021.00

AM- 9

PM- 12 miles at Paris Mtn with Aaron in the dark.  Very nice temps out for a run (high 40's to low 50's) with relatively little traffic on the trails.  1500 ft climbing, 2:07. 

Crossmax Miles: 12.00Float 2 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

AM- 10 ez

Lunch- 7 by myself on the trails behind GE. 

ERide Miles: 7.00NB 860 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.007.001.002.000.0021.00

AM- Last BW before San Fran.  3 mile warmup, then 3 mile tempo in 18:20, then 1 mile hard climb (i.e. couldn't even talk) with 11% on the treadmill at 10:00 pace, then 3 miles in 18:10, then 1 mile climb (started at 11%, finished at 15%) in 10:00, then increased pace last 2 miles from 6:00 pace to 5:30 pace.  Finished with 2 miles cooldown.  Tired but felt good.  15 total miles in 1:43.

Lunch- 6 more with a big group of guys.  Understandably tired. 

Left the house at 5:45 this morning, got home at 9 pm.  Tomorrow will be the same- 6 am till 10 pm.  Next Tuesday will be one of the beloved 5 am to midnight (or later) work days.  Man, I gotta get more sleep, but that would require more time at home.  3 days this week, my kids were asleep before I got home in the evening.

SC2 Miles: 15.00NB 860 Miles: 6.00
Weight: 0.00
Comments
From steve ash on Thu, Nov 15, 2012 at 20:14:05 from 174.52.177.84

Jon, you are an animal.. But do get some sleep also somehow.

From Jake K on Fri, Nov 16, 2012 at 19:40:25 from 67.177.11.154

Yeah get some sleep this weekend. You're gonna kill it in San Fran!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

AM- 4.5 ez. 4 hrs of sleep last night, then gone today from 6 am till 9 pm. Somehow, I have to make this better.

Leftlanesports.com is selling hokas for 60-70 bucks, if anyone wants a pair.

ERide Miles: 4.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

Lunch trail run with Justin at DuPont. Lots of great single track, sunny, barely warm enough for just t-shirt. Good run. 18 miles in 3:05 or so, 3100 ft climbing. Last week of high mileage, now time to taper and sleep. Really looking forward to thanksgiving week to spend more time at home- today I was home for 30 minutes between 8 am and 9:30 pm.

Crossmax Miles: 18.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.003.002.000.000.0018.00

Am 8

Lunch-10 miles, including a speed workout with Dan. He wanted 2x2 mi @ 6 min pace and 90 sec rest, then 1 mi @ 5:45. Actually did 6:03, 5:55, 5:43 (didn't feel that fast), 5:50, 5:33. 67 min.

SC2 Miles: 10.00ERide Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM- 6 ez before 12 hrs at work.

NB 860 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Pm- 6

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

AM - 8 ez on quiet roads, then to a 11 am thanksgiving buffet. Happy thanksgiving, everyone!

ERide Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

0, but that's ok cause I'm tapering. Tough I did see Skyfall with Justin.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.002.000.000.000.0011.00

Am- 11 around home, including 2 mp-ish with an uphill and brisk headwind.

ERide Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch- 6 miles with a group of 7 guys.  Perfect running weather.

Full on taper time now for the North Face 50 mile Championships on Saturday.  iRunFar just did their preview and will be covering the race live.  I'm one of 30+ guys mentioned in the preview.  Should be a blast, especially since they are predicting up to 8 inches of rain and 40-50 mph winds...  Top 10 is the stretch goal, but the plan is to run competitive and do my best to place as absolutely high as I can.  There's a ton of talent, that's for sure- quite a number of sub-2:15 marathoners, expert ultra guys, etc.

Float 2 Miles: 6.00
Weight: 0.00
Comments
From Jake K on Mon, Nov 26, 2012 at 19:25:04 from 67.177.11.154

Bad weather will probably suit you well... You are no longer an unknown... But I still think you'll shock some of those guys. Good luck this weekend. Looking forward to hearing about it.

From J Cole on Tue, Nov 27, 2012 at 18:38:10 from 75.138.122.66

Like Kramer said: "His father was a mudder, his mother was a mudder"

From Jason D on Tue, Nov 27, 2012 at 19:27:11 from 24.1.80.94

Thanks for sharing the link. I'll definitely check out the live coverage. Best of luck!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 months after it happened, I finally did the full write up on Dale buying me a plane ticket and my Logan Peak race report.  Better late than never, but this story needed to be told. 

 Now maybe I can catch up on my 6 other missing race reports.  Ok, that probably won't happen... 

Lunch- 5 with Dan and Webster, 4 strides. 

Fuel Miles: 5.00
Weight: 0.00
Comments
From Dale on Mon, Nov 26, 2012 at 20:50:06 from 69.10.215.11

Correction. Used his frequent flyer miles that he gets for free when he travels to front you a plane ticket, which you repaid with cash money. Oops, I probably just admitted to breaking the law, or the Delta Terms of FF miles or something. Anyway, I'm not that generous. Nor am I independently wealthy (yet), so lets keep this in perspective. Don't need a bunch of freeloaders begging me to buy them stuff.

From Jon on Mon, Nov 26, 2012 at 21:12:32 from 107.203.52.135

Eh, you won't get any freeloaders. Just some admiration. I won't tell delta, either, especially since you we're donating miles pro bono originally.

From jtshad on Tue, Nov 27, 2012 at 10:12:23 from 141.221.191.225

You are mentioned on the RunningTimes website for the race!

http://www.runnersworld.com/trail-racing/elite-field-handicapped-next-weekend%E2%80%99s-north-face-50

From Jake K on Tue, Nov 27, 2012 at 19:33:24 from 67.177.11.154

Enjoyed that report!

From Jason D on Sun, Dec 02, 2012 at 18:03:20 from 24.1.80.94

Great story. And here I was thinking someone you knew named Dale changed the name of your blog when you were still logged in . . .

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Lunch- 4

Float 2 Miles: 4.00
Weight: 0.00
Comments
From Rob Murphy on Wed, Nov 28, 2012 at 19:18:05 from 24.10.249.165

I really do wish I could be joining you this weekend Jon. Best of luck to you. For some reason I really think this race will suit you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Am-3 ez with 6 strides. 32 deg out, so a bit chilly. At the airport now, heading to San Fran.

ERide Miles: 3.00
Weight: 0.00
Comments
From Jake K on Thu, Nov 29, 2012 at 11:30:06 from 155.100.226.191

Run fast!!!

Race: TNF Endurance Challenge Championship 50 miler (47 Miles) 07:11:18, Place overall: 38
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0047.000.000.000.0047.00

Quick report- ran the most disappointing race of my life in terms of expectations vs performance. Heck, I even got quadruple chicked. But, I had a blast on the muddiest run I've ever had. Rain and mud the whole time. 50 miles of mud and steep hills were very enjoyable. Bad race, fun run. More to follow.

Update 4 months later- finally did a Race Report compilation, including for this race. It's all on my Greenshortsrunning blog

Crossmax Miles: 47.00
Weight: 0.00
Comments
From jtshad on Mon, Dec 03, 2012 at 08:11:33 from 141.221.191.225

Sorry it didn't go the way you wanted, sounds like quite an experience though!

From Jake K on Mon, Dec 03, 2012 at 08:52:50 from 155.100.226.191

Seemed like the weather really shook things up. Bummer that you didn't have the competitive race you wanted, but I have no doubts that you ran hard and its good to see that you had a good time as well.

Looking forward to reading your full report 6 months from now :-)

From Fritz on Mon, Dec 03, 2012 at 21:46:28 from 67.177.4.64

Sorry that it didn't go as expected. Conditions like that definitely make things harder to predict.

International guys went 1 and 2 !?! Probably not a huge surprise. Heras at 37 years old must be a machine.

From Jon on Wed, Dec 05, 2012 at 21:36:45 from 107.203.52.135

Hope I didn't come across as upset- I actually loved the race, mainly cause I loved the mud. Didn't run well, but that happens. Interestingly enough, I tied my first 50 mile time to the second. And, the online results have moved me from 38 to 40 and now to 37. More of that and I actually might break into the top... 35 :)

From Jon on Wed, Dec 05, 2012 at 21:37:54 from 107.203.52.135

Jake- love the "6 months" shot. Hopefully it will be soon. I figure if I wait long enough, no one will be interested anymore!

From Jake K on Thu, Dec 06, 2012 at 08:53:11 from 155.100.226.191

haha, you know I'm just messing with you. It was too easy since you just posted the report from a early 2012 race a week ago.

Great year Jon. Looking forward to seeing whatever you decide to do next. I was looking at the new Trail Runner magazine last night - I gotta say, there are a lot of cool races out there!

From J Cole on Thu, Dec 06, 2012 at 18:57:54 from 199.254.206.4

15.2%- My ultrasignup score after TNF 50!

From Jon on Fri, Dec 07, 2012 at 05:41:40 from 107.203.52.135

Justin- here's a clue. It's related to a lottery this weekend.

From Cody on Fri, Dec 07, 2012 at 08:15:05 from 107.0.33.130

why its the western states 100 lottery. your odds are not good at 15.2% but better than last year. Want a pacer when you get in?

From Jon on Fri, Dec 07, 2012 at 16:50:45 from 107.203.52.135

Of course. You know anyone available?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Well, my week of doing nothing was great and I'm already itching to get running again. But, I'm going to do another week of xt or maybe very light running. I haven't even put on much weight.

On the bad side, I missed getting into Western. Now I have to hope the MMT 100 lottery is nicer to me tomorrow. 50 percent odds in that one. Interesting lottery, if you don't know about it. I'm number 748. If I miss that one, too, then I'll really have to think about what I want to run next year.

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

No running again this week, but lots of XT plans (kettle bell training, bike, frisbee, spin class, abs).  6 miles xt today.

Well, I had better than 50% odds of getting into MMT 100, and I didn't.  In face, I'm 3/4 of the way down the wait list.  With an entrants field of 205, I'm number 142 on the wait list.  That doesn't look promising.  At least I can start planning my 2013 schedule now, even if I didn't get either of the 100's I wanted.  Maybe I should run Leona Divide to try racing my way into Western. 

Weight: 0.00
Comments
From Rob Murphy on Mon, Dec 10, 2012 at 19:20:02 from 24.10.249.165

I'm going to steal a line from Jake...

Looks like a sorority babe getting ready for Spring Break workout.

No tanning bed?

From Jake K on Mon, Dec 10, 2012 at 19:43:07 from 67.177.11.154

The kettle ball sounds a little more crossfit than sorority girl.

Sorry you didn't get into those 100s. So what's your Plan B?

From Jon on Mon, Dec 10, 2012 at 20:19:37 from 107.203.52.135

Dunno, Jake. Gotta work on ideas now.

From Cody on Mon, Dec 10, 2012 at 22:00:41 from 76.27.36.99

You have unfinished business at Pocatello plus it can be the rematch of LPR 2012. Joe and I are in for sure. It's no 100 but still dang awesome

From Dale on Tue, Dec 11, 2012 at 10:53:26 from 69.10.215.11

Sounds like you should try for the Barkley 100. With all that negative karma to offset, you should be a shoo-in.

From Jon on Tue, Dec 11, 2012 at 19:09:45 from 107.203.52.135

Cody and Dale, those are both great ideas. Cody, I'd be interested in Poky during my summer trip this year except school isn't out yet. Dale... I might just look into the Barkley marathons...

From J Cole on Wed, Dec 12, 2012 at 12:39:54 from 199.254.206.4

your wife hasn't talked you into UTMB yet?

From Jon on Wed, Dec 12, 2012 at 19:44:22 from 107.203.52.135

Justin- she tried, but it's a no-go this year with a small baby. Maybe next year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

Lunch- first spin class of my life. Enjoyable.  Nice to burn a few calories, even if not near as many as I'm consuming this holiday season.

So I just went off the deep end (the plunge has been quick) and inquired with "someone who knows" today regarding how I apply for the Barkley Marathons.  Ever since I had dinner with 30% (at the time) of the finishers in the whole world of this race, it's been on my mind.  Since I didn't get into any of the other races I was contemplating, I figured I might as well try for this one.  I'm just ignorant and stupid enough to want to try it.  I may be stupid, but at least I'm not in denial about it... which would definitely be a worse place to be.  At least for those around me.

 

 

Weight: 0.00
Comments
From Dale on Wed, Dec 12, 2012 at 21:41:38 from 69.10.215.11

Hope you do it. So I'll know who to ask.

From Steve Piccolo on Wed, Dec 12, 2012 at 22:09:53 from 198.217.127.216

That should make for a fun race report!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

Tibata workout at lunch. Wow, that one was the toughest of the week.

Weight: 0.00
Comments
From J Cole on Thu, Dec 13, 2012 at 22:04:48 from 75.138.122.66

I thought tibata was bread?

From Jon on Fri, Dec 14, 2012 at 19:22:32 from 107.203.52.135

Yeah, we all said that joke about 20 times before the workout. Then the intervals started and we were too tired to talk anymore.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Lunch- about an hour of some fun Ultimate.

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

Back to running again- 6 miles at lunch.  Felt like you would expect after 2 full weeks off (my longest break since Christmas 2008).  Gotta clean out the cobwebs from the legs.

NB 860 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.500.000.000.000.0013.50

Lunch- 2x IITWI obstacle course, hopefully winning both coed and male divisions.  Tiring, especially since this one was longer than recent ones.

PM- PM with Justin and Barry on a perfect night for running- clear skies, bright moon, low 50's.  Good times.  Felt much better than yesterday.  Normal route, 11.5 miles in just over 2 hrs. 

Looks like I'm already over my highest annual mileage ever from 2012.  Might get a few more runs in this year, too.

ERide Miles: 11.50
Weight: 0.00
Comments
From Rob Murphy on Tue, Dec 18, 2012 at 20:59:36 from 24.10.249.165

Shoot, you can do 201 miles in 13 days! Finish with an even 4000.

From Jon on Thu, Dec 20, 2012 at 20:01:17 from 107.203.52.135

4k was possible if I didn't take my 2 weeks off after TNF. Not anymore :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Nada.  Stayed home with my 4 year old after she had a tooth pulled and got 2 crowns.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.501.000.500.000.008.00

Lunch- fitness assessment at work, including 1.5 miles fast, then 6 miles in the rain with Aaron, Shamgar, and Grogg.  A bit chilly and wet.

Float 2 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

AM- 5 and then 2 in my Altras.  Trying to get used to them again.  They sure make my calves a bit sore, still

Lunch- 7 with Fedor on a cool, windy day.  Cold front moving in. 

Fuel Miles: 5.00Instinct Miles: 2.00NB 860 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- slept in, played with the kids, then went for a run on a beautiful day (sunny, 50 deg). 10 miles.

NB 860 Miles: 10.00
Weight: 0.00
Comments
From Rob Murphy on Sat, Dec 22, 2012 at 13:11:58 from 24.10.249.165

Yeah, I see that cold front moved in with a vengeance!

Sounds like a good day.

From Jon on Sat, Dec 22, 2012 at 14:11:00 from 107.203.52.135

It was 32 deg when I woke up, so the cold front was here!

You've been away from SC too long...

From Rob Murphy on Sat, Dec 22, 2012 at 14:19:52 from 24.10.249.165

South Carolina was the first place I ever saw snow. At the age of nineteen after growing up in California and Florida.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM- Nice trail run with Justin at Croft State Park.  Cool and drizzly, turning to downright hard rain and puddles by the end.  Always nice to get on singletrack.  And Christmas Eve is my favorite day of the year.  Merry Christmas, everyone!  16 miles in 2:40-ish.

Fuel XC 2 Miles: 16.00
Weight: 0.00
Comments
From Rob Murphy on Mon, Dec 24, 2012 at 19:01:33 from 24.10.249.165

Great run!

Christmas Eve is pretty good.

From jtshad on Mon, Dec 24, 2012 at 21:32:27 from 69.20.183.178

Merry Christmas!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

PM- 8 miles while Zachary was sleeping and everyone else was playing. I love Christmas.

ERide Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

PM- 8 miles after dark.  40 deg and windy means 32 deg windchill- my test Saucony jacket actually came in useful (cool enough I didn't sweat and get the inside all wet).  Bench marathon tomorrow with Jeremy. 

NB 860 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
24.500.000.000.000.0024.50

AM- Met a few guys (Jeremy, Byron, and Merle) on the FHT to do the Bench marathon. Was going pretty easy on the way out- 2:12 to the bench (usually about 6 min faster, though there were some big downed trees to climb today- and I mean big). On the way back, Merle had knee pain so we walked with him a while, then Jeremy wasn't feeling well.  Then I caught Byron and we talked about Barkley a bunch, as he's a veteran of it, including 2 time Fun Run finisher.  Unfortunately, it appears my lottery luck continues and I didn't get an email from the RD saying I was chosen.  I just have no luck this year- 4 lotteries so far that were unsuccessful.  Hopefully I can get into Chuckanut, at least.  Anyways, finished the 24.5 mile run in 4:49, my slowest run by over 30 min, though I was still tired.  Too much holiday food.  Now I better rest for Harbison 50k next weekend.

Fuel Trail 4 Miles: 24.50
Weight: 0.00
Comments
From Jake K on Thu, Dec 27, 2012 at 20:13:03 from 98.165.228.80

I don't understand the lottery nonsense. It dilutes the competition and makes the sport seem kinda busch league. Someone like you, who has proven they can run at a high level against top competition, should be able to run whatever races you want!!

From Jon on Fri, Dec 28, 2012 at 05:55:24 from 107.203.52.135

The biggest challenge, Jake, is that most of the races are limited by government rules/permits to artificially low entrant numbers. The races I applied to range from 35 to 385 entrants, and they get hundreds or thousands of entrants. So some of the races could fill up with elites alone. And ones that don't do lotteries sometimes fill up online in 30 seconds.

Just kind of how it works in trail races these days. Very, very difficult together into races, especially the past 3 years. It sucks, but not much you can do. Just hope other races start.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

PM- 6.5 easy

NB 860 Miles: 6.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

PM- finally got out for my run at 3:30 pm. Ran my new favorite loop off Georgia road. Nice, rolling country roads with little traffic, only a few mean dogs, and even some dirt shoulders to run on. Cool and very windy. I normally don't run the day after my long runs since they are on Saturday, though my long run this week was Thursday. Yesterday, I had trouble hitting 8 min pace. Today, I was hitting 7 min pace rather easily even with hills and wind. Finished 17 miles in about 2:04 with 900 ft climbing.

Float 2 Miles: 17.00
Weight: 0.00
Comments
From Rob Murphy on Sat, Dec 29, 2012 at 18:11:13 from 24.10.249.165

Nice running the past few days.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

AM- Paris Mtn trail run.  Ran 14 miles total, with Justin joining for the middle 5.  Cool temps, uncrowded trails.  Felt good and enjoyed the last trail run of the year.  Even did the last bit with my Altra Lone Peaks, first run ever with them.  My calves are now a bit sore, unsurprisingly.  14 miles, 2:07 with 2000 ft climbing.

Fuel Trail 4 Miles: 11.50Lone Peaks Miles: 2.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3319.40375.5039.0016.10175.003925.00
Float Miles: 76.50Float 2 Miles: 276.00SC2 Miles: 197.50Pace 3 Miles: 34.00Instinct Miles: 36.00Test Shoe Miles: 205.50Fuel Miles: 240.50Crossmax Miles: 237.50Hoka Bondi B Miles: 283.50Fuel XC 3 Miles: 62.50Tangent 3 Miles: 23.00Fuel XC Miles: 143.00NB 760 Miles: 74.50ERide Miles: 260.00NB 860 Miles: 286.00NB 800 Miles: 5.00Fastwitch Miles: 21.50Test Shoe 2 Miles: 253.50Fuel XC 2 Miles: 41.00Peak Miles: 176.00Fuel Trail 4 Miles: 180.50XT Wings 2 Miles: 42.00Test Shoe 3 Miles: 250.00Test Shoe 4 Miles: 285.50Lone Peaks Miles: 2.50
Weight: 0.00
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