I'm retired from racing. Really.

Harbison 50k

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Location:

Greenville,SC,

Member Since:

Feb 24, 2007

Gender:

Male

Goal Type:

Other

Running Accomplishments:

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

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

Former World Record holder in 100 x 5k relay 

Ultra history:

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

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

Short-Term Running Goals:

Goals 

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

Long-Term Running Goals:

Unretire at some point

Run a sub-6 hr 50 miler

Win a 100 mile ultramarathon

Personal:

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

Favorite Blogs:

Miles:This week: 9.00 Month: 89.00 Year: 1251.00
Fastwitch Lifetime Miles: 82.50
Trail N1 Lifetime Miles: 86.50
Road N1 Lifetime Miles: 31.00
Trail M2 Lime/black Lifetime Miles: 228.50
Road N2 Black And Green Lifetime Miles: 409.00
Road N2 3 Grey Lifetime Miles: 208.00
Road M3 Black And Blue 2 Lifetime Miles: 225.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2871.00361.2045.7012.60211.503502.00
Fuel Miles: 24.50Hoka Bondi B Miles: 191.00Peak Miles: 106.00NB 860 Miles: 228.00Float 2 Miles: 108.00SC2 Miles: 15.00XT Wings 2 Miles: 29.50Crossmax Miles: 90.50ERide Miles: 243.00Fastwitch Miles: 17.00Test Shoe 5 Miles: 269.00Fuel Trail 4 Miles: 146.50Fuel XC 2 Miles: 199.50Trail N1 Miles: 56.50Progrid Guide TR Miles: 194.00Road N1 Miles: 12.00Stinson Miles: 123.00Trail M2 Miles: 266.50Trail N2 Miles: 117.50TS 6 Miles: 250.00Road M3 Miles: 187.50Road M3 2 Miles: 125.50Fuel 2 (road) Miles: 29.00Road N2 Miles: 8.00TS 7 Miles: 241.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

HOLY CRAP...

My dive off the deep end of ultra running may now be complete.  I have done something unimaginable even just a few months ago- I applied to the Barkley.  I wasn't one of the unlucky 35 souls who got officially accepted, but I was placed number 13 on the wait list.  And I've already moved up to number 11.  From what I'm hearing, 10-20 people get in from the list every year, which means my chances are very good.  And so, until further notice, I'm training and planning to run the Barkley this year!  Nuts! 

Lunch- 10 miles running.

Fuel Miles: 10.00
Weight: 0.00
Comments
From Cody on Mon, Dec 31, 2012 at 16:54:53 from 76.27.36.99

Barkley is nuts. Its not a race, its a hike-fest with crazy rules. Bring a machete for bushwhacking.

From Cody on Mon, Dec 31, 2012 at 17:12:17 from 76.27.36.99

Email me the date when you find it out (if you don't know it already) Is it march 30th this year?

From Rob Murphy on Mon, Dec 31, 2012 at 21:15:13 from 24.10.249.165

I love their website. They have a 60 mile "Fun Run".

From Jon on Mon, Dec 31, 2012 at 21:19:56 from 107.203.52.135

Cody it's April fools weekend. Not sure if that means before or after apr 1 this year.

Rob- the race doesn't officially have a website. The whole thing is strange, errr, unique, that's for sure.

From Steve Piccolo on Mon, Dec 31, 2012 at 21:26:53 from 64.134.231.243

You seem a good fit for Barkley. Good luck getting in.

From Rob Murphy on Tue, Jan 01, 2013 at 09:49:49 from 24.10.249.165

Yeah... it said it was the unofficial website.

Saw your comment about The Road on Bam's blog. If you like The Road you should check out a book called "The Dog Stars" by Peter Heller. Takes place entirely in Colorado probably ten or twenty years from now after a mysterious flu epidemic has wiped out about 99% of the population.

From Adam RW on Tue, Jan 01, 2013 at 10:31:53 from 67.171.121.150

Definitely a nice way to start the year getting something on the new calendar. Happy New Year to you and your family.

From Dale on Tue, Jan 01, 2013 at 13:38:45 from 69.10.215.11

Agreed

From David Nelson on Tue, Jan 01, 2013 at 13:49:13 from 67.168.183.133

Are you entering the Chuckanut lottery on Friday?

From Jon on Tue, Jan 01, 2013 at 14:51:35 from 107.203.52.135

Rob-I'll have to check it out.

David- planning on it, yes. I have some airfare I have to spend, and I figure that race is as good as any.

From Jon on Tue, Jan 01, 2013 at 14:51:47 from 107.203.52.135

Are you?

From David Nelson on Tue, Jan 01, 2013 at 15:00:18 from 67.168.183.133

I was talking to a buddy this morning about it, he ran last year but isn't sure he'll try again. If you toss your name in the lottery I'll do the same. At very least I'll be up there to volunteer, but having an entry would be some good winter motivation.

From Jake K on Tue, Jan 01, 2013 at 18:46:48 from 67.177.11.154

I knew it wouldn't be long before you threw your name in the hat for this one! :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch-10 miles with the biggest lunch run group ever, 10 runners. Quite the herd. Did upper body work after, something that I think will help at Barkley.

Finally caught up on 6 months of blogging, and a bunch of race reports (all except TNF San Fran).  Read here, if you want.  The entire 6 months is shorter than my Bear 100 race report, at least.

2012 Year in Review and a Look Ahead

To be honest, I have mixed feelings about 2012.  For no reason in particular, I don’t felt it was quite as good as 2011.  I ran the most miles ever and was relatively injury free, both positives.  I won 7 races ranging in distance from 1 mile to 50k and set 5 PR’s, including 4 in one race at a relatively-satisfying Umstead 100.  Winning StumpJump was an unexpected highlight.  But for some reason, I think I left a bit on the table.  Not racing Waldo was definitely a mistake, and I had a number of races where my performance range from a bit subpar (Uwharrie, Iron Mountain) to downright abysmal (TNF 50). 

For 2013, I expect myself to improve.  I plan to keep mileage about the same but want to increase the number of Big Workouts (especially hill work), which I feel decreased over the last few years.  Beyond that, I want to keep racing, running, and having fun. 

Planned races:

January- Harbison 50k

February- Mt. Mitchell Challenge or marathon

March- Probably Chuckanut 50k, if I get in the lottery

April- The Barkley Marathons, if I get in from the wait list (I’m number 11).  Yes, this is THE Barkley and is completely nuts.  I plan to train accordingly.  For the record, I never would have imagined running this race even a few months ago and now I find myself strangely excited.  If I don’t get in the Barkley, I’ll do Promise Land 50k

May- recover, or go Massanutten 100 (wait listed) if I didn’t do Barkley

June- nada

July- White River 50 (yup, 2 trips to Seattle for races)

August- maybe Laurel Valley 35, maybe nothing

End of year- plan to do TNF Atlanta 50, then Pinhoti 100, the Lookout Mtn 50.  Might do Georgia Jewel 100 or Grindstone 100 instead of Pinhoti 

Hoka Bondi B Miles: 10.00
Weight: 0.00
Comments
From Dale on Wed, Jan 02, 2013 at 09:25:36 from 69.10.215.11

See you at White River. I really need to end my DNF streak there.

From jtshad on Wed, Jan 02, 2013 at 09:35:43 from 141.221.191.225

Still a very impressive year! Keep up the great running and racing successes.

From Jake K on Wed, Jan 02, 2013 at 19:42:10 from 67.177.11.154

Enjoyed that review Jon. A very consistent year and you accomplished a lot. Sometimes keeping that kind of consistency is just as impressive as a major breakthrough.

From Bret on Thu, Jan 03, 2013 at 14:54:17 from 96.45.118.12

Looks like you had a very nice year - very consistent and with PR's and wins. Hope you get into Barkley - I have heard so much about the race - will love to read one of your always entertaining and interesting reports on that one.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

Lunch- ab class then 8.5 miles with some of the guys.

Hoka Bondi B Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

Lunch, 5.5 ez with Todd and Aaron. Harbison 50k tomorrow as my first race of the year, basically a warm up. Should be fun.

Hoka Bondi B Miles: 5.50
Weight: 0.00
Comments
From Rob Murphy on Fri, Jan 04, 2013 at 21:49:06 from 24.10.249.165

Good luck tomorrow and have fun.

Race: Harbison 50k (31.2 Miles) 03:58:02, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.0031.000.000.000.0032.00

Quick report- Harbison 50k today in Columbia, SC.  Nice race, almost all singletrack with some technical portions.  Lots of fun.  Felt good and ran well, considering I'm just starting training again and wasn't focused on this. Shaun Pope won it in 3:47, I got second in 3:58, and 4 total runners under 4 hrs.  The old course record was 4:10, so competitive race today.  I wanted to break 4 hrs (my PR is 4:06 as a split at Umstead 100) and win, but 1 out of 2 ain't bad all things considering.  Final stats were 3:58:02 for 31.2 miles with about 2000 ft climbing.

Update 2 months later- finally did a Race Report compilation, including for this race. It's all on my Greenshortsrunning blog.  

Peak Miles: 32.00
Weight: 0.00
Comments
From Jake K on Sat, Jan 05, 2013 at 15:52:58 from 67.177.11.154

Well done, congrats Jon. Nice way to start off the year.

From Rob Murphy on Sat, Jan 05, 2013 at 15:57:03 from 24.10.249.165

Congratulations. You're running well.

From Bam on Sat, Jan 05, 2013 at 15:58:18 from 89.126.28.24

Great run Jon. That's a huge PR and with some tough climbing on top of those miles it must make it all the sweeter. Nicely done.

From Cody on Sat, Jan 05, 2013 at 18:18:31 from 76.27.36.99

Nice Job Buddy!

PR! and its only Jan 5th. Hope that wasn't your only goal for the year!

From J Cole on Sun, Jan 06, 2013 at 09:18:38 from 75.138.122.66

Congrats on an awesome race!

From Bret on Mon, Jan 07, 2013 at 13:09:15 from 216.234.133.229

Congrats on a great race!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Lunch- wow, my calves are shredded.  My right knee is slightly tweaked, but pretty much everything else is ok.  I don't think my calves have ever been so sore, though.  Still limped through 5 miles, then did 20 min of Barkley upper body work.

NB 860 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

PM- PM with Barry, Carl, and Aaron. Nice night for a run.

We have some nice weather coming. Fri to Sun will be high of mid 70's, low of high 50's. happy winter, everyone in Utah.

Hoka Bondi B Miles: 10.50
Weight: 0.00
Comments
From Cody on Wed, Jan 09, 2013 at 12:22:58 from 107.0.33.130

I hate you

From Jon on Thu, Jan 10, 2013 at 19:04:43 from 107.203.52.135

So come visit.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- 10 slow miles, then 30 minutes foam roller and BUBW (Barkley Upper Body Work).  Calves are finally not too sore anymore.

5 day weather forecast for 3 locations, Idaho Falls ID, Logan UT, and Greenville SC.  See if you can guess which one is which.  Nah nah nanny boo boo!

 

Float 2 Miles: 10.00
Weight: 0.00
Comments
From jtshad on Thu, Jan 10, 2013 at 08:13:03 from 141.221.191.225

Thanks for rubbing it in. But you know what this message means...are you up for long term visitors?

From Jon on Thu, Jan 10, 2013 at 19:04:27 from 107.203.52.135

Jeff and Cody, you guys are more than welcome to come visit for as long as you want. Or you could move here! As long as you don't mind a crying baby at 2 am.

From Rob Murphy on Fri, Jan 11, 2013 at 20:08:21 from 24.10.249.165

Have you considered that, just maybe, living and training in such an environment makes one soft and that our more extreme conditions contribute to our extreme toughness and fortitude?

Just sayin.

From Jon on Sat, Jan 12, 2013 at 05:31:11 from 107.203.52.135

Rob- I'll gladly admit cold is hard. And I'll let you guys keep your toughness and fortitude, and I'll keep my 70 deg winter days... :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.002.5010.00

Lunch- 7.5 miles run and some bike.

NB 860 Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.500.000.000.000.0015.50

AM- first per-work run since before Christmas. 8 ez. New, big TVs at the gym.

Lunch- 7.5 in the rain with the guys, then BUBW.

SC2 Miles: 8.00Float 2 Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.500.000.000.000.0013.50

AM- Met Aaron at PM, and then Justin joined us at the top for part of it.  Nice, warm, very humid morning.  Added on some off-course hills as Barkley work.  I had wanted 3 hrs or so, but my right knee really started twinging so I cut it short.  Finished with 13.5 miles and somewhere over 2000 ft climb in 2:17 ish. 

We have about a week till our baby is due, so if I'm absent from FRB for a few days, that is why. 

Looking at my goals for the year, focused on workouts.  Last year, I did 12 workouts of at least 12 miles plus 5 races in the first half of the year, then 8 workouts plus 5 races in the second half of the year.  I want at least 30 BW this year.

XT Wings 2 Miles: 13.50
Weight: 0.00
Comments
From Kendall on Sun, Jan 13, 2013 at 13:08:32 from 208.54.39.224

Great goals for 2013. Good luck with goals, training and racing.

PS sorry about the Broncos, bummer.

From Jon on Mon, Jan 14, 2013 at 18:53:55 from 107.203.52.135

Thanks, Kendall. Except for the Broncos- that one hurt a bit.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- 10 miles on a drizzly day, then BUBW.

Hoka Bondi B Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.503.000.000.000.0018.50

Lunch- 8 in the rain, mostly by myself.

PM- PM with a crew of 6, a new record.  Barry, Aaron, Carl, Justin, newcomer Seth, and myself.  Usual loop on a rainy, muddy, puddly night, except that everyone decided to run the last 3 miles back on the road.  Except that I didn't really want to, and someone challenged me to run the trails faster than they could on the road.  Game on- had lots of fun dashing and splashing my way down the mud for the last 3 miles at maniac pace, and beat 3 of the 5 guys.  Good times.  I needed a workout, anyways, and my knee felt ok.  Finished with 10.5 miles in 1:50 with 1400 ft climb. 

Crossmax Miles: 10.50Hoka Bondi B Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

AM- 5. Tired today.  Not running/legs tired- sleepy tired.  Plus I've got a pretty decent cold.

Lunch- 8 with Phil in the rain.  It rains a lot around here.  We have one of the big 5k's around here this Saturday.  It's the only race I've done every year, and I set my road 5k PR there last year.  We'll see what happens this year.  I know Phil's gunning to beat me.

Float 2 Miles: 5.00NB 860 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Pouring rain all day, plus a lunch meeting, leads to a 10 mile treadmill run in the late afternoon.  Listened to Crockett's podcast and watched Karate Kid II.  We even have a chance of snow tonight, which would be the first in over 2 years.

NB 860 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

Am- 10 ez. The gym has 5 tv's and all 5 were covering Lance and Manti. Usually lance on 3 and manti on 2.

Lunch 8 on the trails by work. I caught a toe and went down hard. In a puddle. Hardest fall in years, bad enough it knocked the wind out of me and I had to sit down for 5 min recovering. Counted blood from 11 wounds and hit my knees so hard I seriously think I bruised my left kneecap. Could hardly walk the rest of the day. All this happened, of course, cause I have a 5k race tomorrow. Of course I do. Should be fun. If I can run that is.

Float 2 Miles: 10.00Hoka Bondi B Miles: 8.00
Weight: 0.00
Comments
From Rob Murphy on Fri, Jan 18, 2013 at 19:24:52 from 24.10.249.165

Sorry about that!

We don't have puddles. Only ice.

Race: Run Downtown 5k (3.11 Miles) 00:16:01, Place overall: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.900.000.003.100.0013.00

AM- Ran Run Downtown 5k today, breaking my PR by over 20 seconds and taking 5th overall at a very competitive race.  One of the best 5k's of my life.  Good day.  Full race report on my green shorts blog. Race results here.

I have such an ultra-mindset that I don't even put any non-trail ultras on my race schedule (shown at left).  I wonder if that's a bad thing. 

ERide Miles: 7.00Fastwitch Miles: 6.00
Weight: 0.00
Comments
From Jake K on Sat, Jan 19, 2013 at 12:00:57 from 98.165.228.80

Jon, that's FAST! Well done man!!

Congrats on a really nice PR

From Rob Murphy on Sat, Jan 19, 2013 at 12:02:12 from 24.10.249.165

As a person who coaches primarily 5k runners, this makes me question everything I think I know.

Congratulations!

From Bam on Sat, Jan 19, 2013 at 12:07:08 from 89.126.28.24

Great race report. Congrats on the huge pr. Imagine what you would have run if you hadn't done 18 yesterday and your knee was ok. Then, imagine if you were to do some speed work... You showed the young guns what's what:-)

From Jon on Sat, Jan 19, 2013 at 12:24:17 from 107.203.52.135

Thanks, guys.

Rob, I wouldn't suggest ultras and high mileage for high school runners, though. 16 year olds aren't built the same as us old guys.

Bam- yeah, I could definitely do faster still. But it's just not worth it for me given my race priorities and limited time/energy. So my 5k's will have to be off my 100 mile training :)

From Holt on Sat, Jan 19, 2013 at 12:55:21 from 67.2.252.43

Dang Jon, turn on the jets!

From Jason D on Sat, Jan 19, 2013 at 13:12:53 from 24.1.80.94

You should try to hurt yourself more often, Jon. Nicely done. A huge PR in the 16-minute range is a very fine improvement. It shows, as you have said, that high mileage and workouts like 10 mile Tinmans go a long way (you had mentioned your last PR was off similar training).

From Rob Murphy on Sat, Jan 19, 2013 at 13:17:32 from 24.10.249.165

I looked back over your 5k times from four and five years ago. You are way faster now.

From Jon on Sat, Jan 19, 2013 at 13:31:53 from 107.203.52.135

Rob- actually, that observation is probably skewed by Striders 5k. Don't know if you've done that one, but it's brutally, hands-on-knees steep uphill for the first 1.5 miles. My only reasonable 5k was a 16:35 at a 4th of July race in 2009. But yes, I'm faster now, for whatever reason.

From Adam RW on Sun, Jan 20, 2013 at 10:27:12 from 67.171.121.150

Ultra mindset/16:01 5K.

Truly an amazing combination. Nice running!!!

From Dale on Sun, Jan 20, 2013 at 11:26:46 from 69.10.215.11

Next time, go out and catch a toe and fall hard a couple of times in the week before your 5Ks. Evidently, that's a valid pre-race taper strategy.

Nice race.

From SlowJoe on Sun, Jan 20, 2013 at 14:48:27 from 69.131.141.92

Screaming fast 5k, congrats. Amazing how you seem to keep improving in the short stuff.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I'm in the mood for some videos after my race yesterday.  The first is a cool animated running man.  The second is Matt Hart's first running video, probably my favorite.  The last is another Matt Hart vid that has lots of Hardrock 100 footage.  All reposts, but what's wrong with posting good stuff again? Bon appetit.

Onwards from AKQA on Vimeo.

 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.006.500.500.004.0022.00

Am- planned on a med run. Did 5 miles, then wanted to liven it up so did a mile at 10% grade and 6 mph. Then another mile of the same, and then another, but increased grade at the end to 15%. 1 flat. Mile bored me, so I did 4 tempo miles, then 1 cool down. 14 miles total.

Lunch- very tired and sore from Sat and my morning run. 3 hrs between runs is not enough recovery. 4 with Webster on trails, then 4 xt, then BUBW.

Going to the hospital at 5 am for baby delivery tomorrow. It might interfere with my runs, but that's ok. This is a very special, once in a lifetime experience. Ok, maybe four times in a lifetime.

Float 2 Miles: 4.00ERide Miles: 14.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

At the hospital by 5 am today.  Just after lunch, our little girl was born- we now have 4 beautiful children.

Picked up the other kids later in the day and snuck in 6 quick miles before taking them to meet their new sister.  Pretty happy to get in a run any which way.  Tomorrow will probably be similar.  

NB 860 Miles: 6.00
Weight: 0.00
Comments
From Bam on Wed, Jan 23, 2013 at 03:10:07 from 89.126.28.24

Congratulations Jon: a 5k pr and a baby girl within a couple of days - doesn't get much better.

From Dale on Wed, Jan 23, 2013 at 10:09:44 from 69.10.215.11

Congratulations!

From Bret on Wed, Jan 23, 2013 at 12:11:37 from 216.234.133.229

Congratulations Jon!

From jtshad on Thu, Jan 24, 2013 at 13:17:56 from 141.221.191.225

Congratulations on the new arrival to the Allen clan. Glad to hear everyone is doing well.

From Jake K on Thu, Jan 24, 2013 at 13:28:13 from 174.253.185.137

Congrats Jon. Which of the 4 do you love the most? :-)

From Holt on Thu, Jan 24, 2013 at 13:29:02 from 204.113.55.41

sorry to be belated - congratulations to you guys!

From Jason D on Thu, Jan 24, 2013 at 14:28:05 from 24.1.80.94

Congratulations to you both, Jon. Sounds like you and the young fella are really out-numbered now though!

From Jon on Thu, Jan 24, 2013 at 19:03:55 from 107.203.52.135

Thanks, everyone. Jake- all of them! Jason- yeah, I didn't have any brothers growing up, so it's kinda normal now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Everyone came home from the hospital. Ran 10 at the gym in the evening.

Float 2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.000.000.000.000.0022.00

Am- 12 at the gym

PM- 10 around the neighborhood on the chilly evening before dinner.  My garmin is wearing out (not beeping anymore and short battery), so I used some prize money from StumpJump to buy a Suunto Ambit, which I've heard great things about.  I wore both today.  I had heard the Ambit measures short, but it said 9.91 miles vs 9.94 for the Garmin- negligible difference.  Garmin said 601 ft gain/loss, Ambit said 591 gain/640 loss.  Pretty close again.  My avg heartrate was 133.

Also, I received a letter in the mail today with the Guinness World Record cert from the Greenville Track Club 100 x 5k we did a couple summers ago.  Guess I'm officially a WR holder- pretty cool.


Test Shoe 5 Miles: 22.00
Weight: 0.00
Comments
From Bret on Fri, Jan 25, 2013 at 06:46:01 from 216.234.133.229

Very cool - record holder!

From Rob Murphy on Sat, Jan 26, 2013 at 14:46:56 from 24.10.249.165

Pretty cool. I've spent a lot of time on that Eastside High track.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- They started school at regular time today and then sent everyone home 2 hours later because of an ice storm. That they already knew was coming. And ended up barely hitting us. Annoying. Anyways, I went for a run around my home in the freezing rain (26 deg and rainy). Ambit said 750 ft climbing as I did some extra hills on the steep parts of the soccer fields. Did I mention the Ambit finds satellite signal in about 3 seconds? 10 miles in 1:22 (with lots of steep, short hills).

Test Shoe 5 Miles: 10.00
Weight: 0.00
Comments
From Dale on Fri, Jan 25, 2013 at 17:33:46 from 69.10.215.11

Did I miss your Ambit review? How's the battery life and usability compared to Garmin's offerings? I think my 310XT may be headed for the graveyard this year.

From Jon on Fri, Jan 25, 2013 at 18:17:01 from 107.203.52.135

Dale- I just started using it this week. Different than the Garmin, so I'm adjusting. Haven't done any runs over 90 minutes so can't attest to the battery life yet.

From Cody on Sat, Jan 26, 2013 at 21:58:04 from 76.27.36.99

I would love an Ambit. Too pricey still. I wish I could review one....For like 3 years....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

Lunch- 20 miles around home in just over 2.5 hrs with 1200 ft climb.  Felt ok, though a bit of a twinge in my left shin. 134 avg heart rate.

Test Shoe 5 Miles: 20.00
Weight: 0.00
Comments
From Rob Murphy on Sat, Jan 26, 2013 at 16:01:21 from 24.10.249.165

We're doing the heart rate thing now?

From Jon on Sat, Jan 26, 2013 at 16:59:12 from 107.203.52.135

It came with my ambit, so might as well. Useful data. Besides, I only wear the GPS 4-6 times a month, so won't go overboard with it.

From Rob Murphy on Sat, Jan 26, 2013 at 17:03:05 from 24.10.249.165

I wasn't being judgmental.

From Cam on Sat, Jan 26, 2013 at 18:25:06 from 38.121.39.242

you are doing Barkleys? oh gosh. Good luck! Are you planning on teaming up with anyone like Jared did?

From Jon on Sat, Jan 26, 2013 at 18:38:16 from 107.203.52.135

Cam- I'm number 10 on the wait list which means I have a good chance to get in, but not guaranteed. And I'm sure I'll work with people as best I can, though I'm certainly no Jared.

From Cam on Sat, Jan 26, 2013 at 18:55:22 from 38.121.39.242

I wish you all the best! Really excited to have someone to check up on and hear about the training and hopefully race. Wow, I can't even imagine it- especially solo. I am in awe by Jared but without Brett I think it would have been a different story...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

AM- 8- wore my Hokas and my shin felt pretty good

Lunch- 9 miles with the guys, plus BUBW.  Didn't wear my Hokas and my shin hurt.  Plus we got kicked off a little stretch of trail near work we sometimes run.  That sucks. 

Hoka Bondi B Miles: 8.00ERide Miles: 9.00
Weight: 0.00
Comments
From Ken on Tue, Jan 29, 2013 at 07:15:13 from 70.39.231.44

Maybe if you would have just given Bubba a straight answer to his questions...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

Lunch- 8 with the guys. Topic of conversation was getting kicked off the trails yesterday.

PM- If it's Tuesday night, it must mean Paris Mtn.  A big group tonight- Justin, Carl, Barry, Seth, and new comer Josh. Wore the new watch which measured 4% shorter than everyone else's, plus a bit less elevation.  Hmm.  10 miles and 1200 ft at a leisurely pace in 1:50.   

Oh yeah, did I mention that it was a very pleasant 70 deg at 6 pm today.  T-shirts (or no shirts) for the entire run tonight.  Quite comfortable. 

Hoka Bondi B Miles: 18.00
Weight: 0.00
Comments
From jtshad on Thu, Jan 31, 2013 at 12:46:26 from 141.221.191.225

OK, knock it off with the bragging about the weather...we will pay you back this summer! ;)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.005.000.000.005.0015.00

AM- Planned on a big workout.  Ran on the GE track with Dan.  It was 65 deg, humid, and very windy.  At 6 am.  In January.  Is this really winter?  Anyways, 4 mile warmup, then started tempo.  I felt pretty good the first 3 miles, then struggled with the 4th, and fell apart the 5th (slowing to 6:30 pace) so pulled the plug.  Cooled down and went inside for some biking.  10 miles total running.

Hoka Bondi B Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

PM- Worked from home today to help out Marci and the kids.  Finally went to the gym in the evening for a 10 mile run.  I don't run at the gym often, but the free babysitting sure is nice.

Hoka Bondi B Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Pm- 8 around home. Been working from home the past few days, and now the in-laws are coming tomorrow which should help a ton with the 3 old kids and the newborn.

Test Shoe 5 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0024.000.000.000.0024.00

AM- Ran the Bench Marathon trail again for the 4th time since June, starting with Byron and Lester.  Rather cold- 22 deg at the start, 36 at the finish.  I was going to wear my running pants for the first time in 2 years, but Byron showed up in a singlet and shorts and shamed me to strip down.  The goal today was to set a FKT of 4:05, though sub-4 was preferred (fast goal of 3:50).  Ran pretty hard the whole way out, with Byron sticking close, never more than a minute or two behind.  What a great run- I really love this trail.  Hit the bench turnaround in 1:53, and swapped my gear for a couple minutes.  Byron arrived just as I pulled out at 1:55 (previous times I reached the bench at 2:08 and 2:06, so this one was a lot faster).  I've negative split twice, but that's difficult since the second half is net 500 ft uphill.  Anyways, pushed pretty hard (not 50k race hard, but 90% ish), though had a few gear issues (frozen camelbak hose) and pit stop that slowed me.  Finished in 3:53:37, a new FKT.  I figure I can maybe run 3:50 or 3:45, but probably not much faster than that other than a race.  Byron ran like a maniac and finished in 4:07, his fastest bench by a long shot.

Leg didn't hurt, which is good and a reflection on how good it is to run on dirt.  24 miles, 5000 ft climbing.  Wore the Suunto and it worked well, though the HR monitor doesn't work with a camelbak (chest strap messes up the HR sensor).  It agreed with the Garmin on distance with .1 miles, and almost the same on elevation, too.  Anyways, fun morning.  Now the inlaws come for 10 days so I better go clean the house. 

Hoka Bondi B Miles: 24.00
Weight: 0.00
Comments
From Cody on Sat, Feb 02, 2013 at 16:51:54 from 76.27.36.99

Congrats again... I need to come try that one. Someday

From Jon on Sat, Feb 02, 2013 at 18:47:15 from 107.203.52.135

If you ever come visit, I've got some great runs for you to do.

From jtshad on Mon, Feb 04, 2013 at 14:11:18 from 141.221.191.225

Congrats on a strong run and the FKT!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.500.000.000.000.0022.50

Am- 12 miles while watching recaps of the Super Bowl.

Lunch- 10.5 with the guys. Then 20 min of BUBW.

ERide Miles: 10.50Test Shoe 5 Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.0010.000.000.000.0016.00

AM- Working a second shift test today, so slept in a bit and did a BW after a morning meeting.  Ran to the soccer fields and did laps on the .8 mile, paved trail.  It was about 40 deg, and the trail is moderately hilly and there was a brisk headwind on the side that is uphill- looking at my heartrate data, my HR was about 140 on the downhill sides and 160 on the uphill sides.  3 miles warmup, then started the workout with splits of 6:18, 6:32, 6:31, 6:20, 6:16, 6:21, 6:21, 6:13, 6:26, and 6:22.  About 6:00 pace on flat terrain, and the pace variations were generally related to which laps I had 2 uphills vs 2 downhills.  Felt pretty good overall, much better than last Wednesday.  Finished 16 miles overall in 1:49:35.

Hoped to be done with work at 8 pm to sneak in an evening run but testing took forever at work today and I didn't get home from work till 11. Going to sleep now.

Test Shoe 5 Miles: 16.00
Weight: 0.00
Comments
From Rob Murphy on Tue, Feb 05, 2013 at 18:28:10 from 24.10.249.165

Nice workout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

AM- 10

Lunch- 10 more with the guys.  Rather tired and slow, unsurprisingly. 

Hoka Bondi B Miles: 10.00Test Shoe 5 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.002.0010.00

Skipped the morning workout with Dan on account of very little sleep last night thanks to some daughters. Ran a while in the rain at lunch with the guys, then a bit of biking. Signed up for Paris Mtn 10 mile trail race on Saturday, which Justin and Barry are doing. First ever race on Hike Only Brissy Ridge, the roughest trail in the park. Should be fun.

ERide Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- too little sleep for morning run again, so ran 6 with the guys at lunch and 4 behind GE.

Test Shoe 5 Miles: 10.00
Weight: 0.00
Race: Expedition Paris Mtn trail race (10 Miles) 01:10:02, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.0010.000.000.0014.50

AM- Expedition Paris Mtn 10 mile trail race.  Nice cool morning to do a beautiful trail race.  Saw Barry and Justin at the start, plus a few other fast folks like David Workman who beat me last year at Shut In run.  This is the first race I've seen that ran the most technical trail in the park, Hike only Brissy Ridge.  Race started decently fast, with a few people ahead of me.  After 3 miles, the 5 mile runners turned off, leaving only one runner ahead of me as we went up Sulphur Springs.  I caught him just at the top and pushed hard down Kanuga to build a gap on the guys behind me.  Then we hit Brissy Ridge and slowed quite a bit with all the root-covered steep ups and downs.  I'll admit, though, I struggled less on this steep section than I expected and was able to run almost all of it.  I could still see 2 runners within a minute or so of me at the road crossing at the top but I guessed I'd have an advantage the last 3 miles downhill since I know the trail so well.  Finished in 1:10, David was 1 min behind, and Barry and Justin were also pretty close.  Great morning on a run on a nice race (even had mile markers, rare for a trail race).  Ambit put the race at 9 mile and 1400 ft climbing.

I might get out on a run later today- we'll see.  I wanted 100+ miles this week but missed 2 runs due to lack of sleep/family. 

Update 2 months later- finally did a Race Report compilation, including for this race. It's all on my Greenshortsrunning blog.  

Peak Miles: 14.50
Weight: 0.00
Comments
From Bam on Sat, Feb 09, 2013 at 12:03:50 from 89.126.28.24

Congrats on the win and another great race. You've started this year in fine form...

From Bret on Sat, Feb 09, 2013 at 14:27:02 from 96.228.167.228

Congrats on the race win!

From Jake K on Sat, Feb 09, 2013 at 14:29:34 from 174.253.176.80

Nicely done Jon!

From jtshad on Sat, Feb 09, 2013 at 14:30:54 from 69.20.183.178

Congrats! How is the baby doing?

From Jon on Sun, Feb 10, 2013 at 16:07:26 from 107.203.52.135

Thanks, everyone.

Baby Quincy is well, Jeff. Eating and growing like a weed. We blessed her in church today before Marci's parents head back to IF.

From Rob Murphy on Sun, Feb 10, 2013 at 16:17:47 from 24.10.249.165

You rule!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

Am 8

Lunch 10 in a drizzle plus BUBW

ERide Miles: 10.00Test Shoe 5 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.006.000.000.0022.00

Am- BW with Dan. Ran on GE track, 3 x 2 miles (well, 2.05 or so is 3 laps of the track). Times were 11:51, 11:39, 11:19. Going for memory. 16 miles total.  Definitely fastest miles on a workout in a long time, 5:48 to 5:40 avg.

Lunch- 7 of us went very slow for 6 miles.

NB 860 Miles: 6.00Test Shoe 5 Miles: 16.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.005.0012.00

AM- Had to be at work at 5 am, so finally got out for one run at 9 am.  Calves were very sore from yesterday and I'm tired from running and not sleeping, so I wanted to run as far as felt good then xt.  Ended up running 7 miles, then biked for a while.  Running was bearable only because of the Hokas.  Those things are a miracle on sore and recovery days.

Hoka Bondi B Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.000.000.000.000.0022.00

Am- planned 10-12, ended up with 14 ez. Felt very good.

Lunch- 8 miles with the guys. Just a high mileage, easy recovery day.

ERide Miles: 8.00Test Shoe 5 Miles: 14.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch- slept 8 hrs last night, it was heavenly.  Ran with a group of 5 at lunch around Shannon Lake (couldn't do Oak Grove lake cause the tunnel under the freeway was closed due to a fatal accident- scary).  8 easy miles.  BUBW.

Doing a nutso trail run as training for Barkley tomorrow.  Probably 5 hrs and as much vert and nasty trail as I can find.  It's supposed to be below freezing and rainy/snowing.  Like I said, Barkley training. 

Test Shoe 5 Miles: 8.00
Weight: 0.00
Comments
From Cody on Fri, Feb 15, 2013 at 21:36:42 from 76.27.36.99

Sounds fun. Don't get lost. Oh wait that's only proper training

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.500.000.000.000.0016.50

AM- Pretty epic trail run today.  I was gone for over 8 hrs.  Goal for today was 20+ miles with as much vert as possible as Barkley training.  I normally don't like Jones Gap as it's too steep and technical, so it fit the bill for today.  Picked up Justin and he modified the plan by starting at Oil Camp Creek.  Temps were about 38 and none of the rain/snow predicted to start at 6 am- looks like the weather would be great.  We ran up .5 mile to Pinnacle Pass trail and ran up and over it (plus up and over and up and over- lots of ups), then very steep down to Jones Gap.  Then we ran up the steep Hospital Rock trail, climbing 1700 ft in less than 3 miles, half in one mile.  We then ran along Cleveland Connector.  It started snowing a bit at this point and we were excited- the most snow we had seen in a two years.  Little did we know that it would change from a touch of snow to huge flakes that quickly accumulated, just as we descended the most technical trail of the day (including several roped sections) to Rainbow Falls.  This 2 mile section dropped over 1600 ft and was quite interesting with tons of snow-covered rocks.  By the time we reached Jones Gap trailhead 40 minutes later, about 2 inches of snow had accumulated.  We decided that running back up Pinnacle or Rim of the Gap trail would be crazy, as they have some exposed, off-camber portions that are bad enough when dry, much less when snowy/icy, so decided to run the 4 miles back to the car.  It ends up the park was closed, too, due to the trecherous conditions.  We ended up hitch hiking with a guy in a gator, so I had a fun (cold) ride back.  The total run ended up at 16.5 miles (Ambit- 15.2, Garmin- 16.4, Sporttracks- 16.5) and about 4300 ft climbing (Garmin put it at 5600 ft) with 4.5 hrs running time and just under 5 hrs total time.  Didn't get my 20 miles, though.

Stopped by the store on the way home to buy some wool gloves for Barkley, as I was reminded today that fleece gloves are cold when wet!  Then played and went sledding in the snow with my kids!  Here's a few pictures of the adventure:

 

Some of the off-camber exposed rock to cross.  Weather looked very nice. 

 

 

Nice vista from Pinnacle Pass 

 

 

We would drop down to the left and ascend the ridge across the valley 

 

Just starting to snow- can hardly see it 

 

 

Descending the snow-covered-rocks with rope assist 

 

 

 

Rainbow Falls visible in the background 

 

 

 

 Snow everywhere

Fuel Trail 4 Miles: 16.50
Weight: 0.00
Comments
From Jake K on Sat, Feb 16, 2013 at 16:51:20 from 67.177.11.154

When it snows that much in NY or Boston, you hear about it on the news for a week! (Modified Rob M joke) :-)

Enjoy the winter weather!

From Rob Murphy on Sat, Feb 16, 2013 at 17:14:56 from 24.10.249.165

Always nice to see the Jones Gap pictures. My wife appreciated it to - we spent her first Mother's Day up there.

Great run!

From Jon on Sat, Feb 16, 2013 at 17:58:24 from 107.203.52.135

Jake- if it snows that much in NY, we hear about it for a week before, they declare an emergency so they can take millions of $$$ of our money in federal aid, and we hear about it for weeks after as the Storm of the Century (2013 edition) :)

Rob- definitely some pretty technical trails up there, and lots of scenery and waterfalls.

From Cam on Sat, Feb 16, 2013 at 18:45:53 from 66.91.192.184

adventure runs with a big side of fitness! nice job Jon.

Hope you will be able to run through the yellow gate as many times as your heart desires! : )

From JimmySG on Sat, Feb 16, 2013 at 18:54:58 from 67.172.232.21

Now that looks like a lot of fun! Thanks for sharing the adventure...

From Cody on Sat, Feb 16, 2013 at 18:58:46 from 76.27.36.99

Looks awesome! What a fun day!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

AM- 10 ez

Lunch- 8 more with the guys.  Pretty nice day for a run.  Although I did a mile by myself on the trails and got chased by a turkey. Several times, for a quarter mile or more.  He was pretty ticked at me for running in his territory, I guess.  First time for everything.  I found it humorous but was also willing to kick him or grab a stout stick if he got much closer (he pursued from anywhere from 20 ft to 40 yards back).

Float 2 Miles: 8.00Test Shoe 5 Miles: 10.00
Weight: 0.00
Comments
From Rob Murphy on Mon, Feb 18, 2013 at 20:47:12 from 24.10.249.165

Funny story. That turkey had better watch its' attitude come November.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.006.000.000.000.0018.00

AM- Planned on 12 but was tired so I slept in a bit.  Still ran 12 miles, with 6 at increasing tempo (6:07 to 6:03 to 6:00 pace).  

Lunch- 6 ez

My race this Saturday is Mt Mitchell marathon, the shorter race of the Mt Mitchell Challenge.  The Challenge goes to the top of Mt. Mitchell, the highest mountain east of the Rockies.  All trail, lots of vertical, and lots of snow/cold.  Last year, for example, it was 8 deg at the start, well below 0 wind chill on top, and they had big issues cause all the water at aid stations froze.  After relatively little precipitation this winter, a lot of snow has fallen there the past few weeks.  Hopefully we can still run the race.  Here's a picture from earlier this month on the race course.

 

Hoka Bondi B Miles: 6.00Test Shoe 5 Miles: 12.00
Weight: 0.00
Comments
From Cam on Tue, Feb 19, 2013 at 20:07:28 from 166.137.208.15

... This race will include a hockey puck or curling broom ??

From jtshad on Wed, Feb 20, 2013 at 09:10:13 from 141.221.191.225

or cleats for climbing ice walls...or maybe a sled for coming down hill!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

Lunch- 8.5 miles on the track and roads

Test Shoe 5 Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch 6 miles on a nice day.

Test Shoe 5 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

PM- 4.5 ez with my dad in the drizzle.  Parents are in town this weekend to see the new granddaughter.

The marathon tomorrow should be interesting.  Freezing rain may require reroute, so that should be fun. 

Test Shoe 5 Miles: 4.50
Weight: 0.00
Comments
From Bam on Fri, Feb 22, 2013 at 13:02:03 from 89.126.28.24

Good luck tomorrow.

From Jake K on Fri, Feb 22, 2013 at 14:30:46 from 155.100.226.191

Make sure you wear your arm sleeves! No sense in risking hypothermia out there.

Race: Black Mountain Marathon (25.7 Miles) 03:18:06, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.3025.700.000.000.0027.00

Quick report- ran the very enjoyable, surprisingly technical Black Mtn marathon today.  Lots of mud, rocky trails, some ice, and cold rain.  A good time was had by all.  Full report later (today?).  Finished 2nd place, pretty happy with that.  Hard to beat a nice trail marathon.

Update 6 weeks later- finally did a Race Report compilation, including for this race. It's all on my Greenshortsrunning blog.  

Peak Miles: 27.00
Weight: 0.00
Comments
From jtshad on Mon, Feb 25, 2013 at 07:56:54 from 141.221.191.225

Nice job!

From Jake K on Mon, Feb 25, 2013 at 20:46:38 from 67.177.11.154

Mmmmm cold mud, can't beat that!

Nice job Jon... Hope you recover quick and go kick some butt @ chuckanut!

From Jon on Tue, Feb 26, 2013 at 20:32:19 from 107.203.52.135

Thanks, guys. It was a really fun race.

From Rob Murphy on Tue, Feb 26, 2013 at 20:37:18 from 24.10.249.165

Great race. 3:18 seems pretty impressive.I love Black Mountain. There's a Baptist conference center near there named Ridgecrest where I spent many a summer camp when I was a kid.

You could google Black Mountain College for an interesting history lesson.

From Kendall on Thu, Feb 28, 2013 at 23:10:41 from 208.54.4.222

Wow...nice work Jon. Impressive time and results. Best of luck at Chuckanut.

From Bam on Fri, Mar 01, 2013 at 02:42:22 from 89.126.28.24

Well done on the second place. I had a gander at the race website and it looks like a tough old course - too tough for a wuss like me:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.006.0020.00

AM- Legs are a lot less sore than I thought they would be, except when foam rolling.  As part of Barkley, I hopped on a stairmaster for 45 min, then ran 6 miles.  Feels strange to run after stairs.

Lunch- 8 more ez.  Definitely feel better than usual after a hard marathon, so that's a good sign.  My quads are still amazingly bombproof.  Still have to go easy to not risk injury, though. 

Test Shoe 5 Miles: 14.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.500.000.000.000.0013.50

PM- Had to take my parents to the airport this morning, so no run.  Did make the Paris Mtn run for the first time in a month with Justin, Seth, Josh, and Barry.  13.5 miles on a chilly, foggy night after a long day of rainstorms.  It's somewhat mystical and eerie running through fog at night, very quiet.  We practically had the whole place to ourselves- only saw 4 people.  2:20, 1600 ft climb.

Test Shoe 5 Miles: 13.50
Weight: 0.00
Comments
From Rob Murphy on Tue, Feb 26, 2013 at 19:42:37 from 24.10.249.165

Sounds like a great run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.004.0020.00

AM- 6 running plus 30 min stair climber.  Legs are still definitely recovering from the marathon.

Lunch- 10 with Jim and Dan.  Pretty nice day to run out, as opposed to the last 2 days when it was very cold and rainy (2 inches of rain in 2 days). 

Test Shoe 5 Miles: 16.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.000.000.000.000.0019.00

Am- 11 Lunch- 8 more with the guys. Combine insufficient sleep with my highest mileage of the year, and I'm feeling downright worn out. Blah. Heck 2 of the past 3 days i didnt get home in the evenings until 9 pm. But taper for Chuckanut 50k starts next week, and that will lead into the Barkley, where I have moved up from 13 on the wait list to 3. At this point, I'm assuming I'll get in it.

I ran 378 miles in Feb.  If it had 30 or 31 days, it would have been in the 400's, which I've only done a few times. 

Float 2 Miles: 8.00Test Shoe 5 Miles: 11.00
Weight: 0.00
Comments
From Jake K on Thu, Feb 28, 2013 at 21:14:01 from 67.177.11.154

already up 10 spots... nice kick!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.007.000.000.000.0019.00

AM- First time my legs haven't felt sluggish all week, so I did a little workout.  3 miles warmup, 7 miles MP in 42:30 or so, then 1 cooldown.

Lunch- an hour plus BUBW

Ultrarunning magazine just came out with the 2012 Year In Review.  I heard I was in it, so asked Crockett to email me a page (thanks, Davy).  Sure enough, there I was on the Top 100-mile times.  Number 22 in the country.  Pretty cool.  I still think I have a 14:30 in me, although I don't think I'll ever run a fast 100 again.

 

ERide Miles: 8.00Test Shoe 5 Miles: 11.00
Weight: 0.00
Comments
From jtshad on Sat, Mar 02, 2013 at 08:40:49 from 69.20.183.178

Very cool to be mentioned at the top of the list! Man, there are some fast older guys too!

Great running this week!

From Neasts on Sat, Mar 02, 2013 at 20:15:32 from 75.169.62.136

I was up late last night reading through my issue, too. I didn't know you were a famous ultra person right here in our midst. Congratulations!

From Adam RW on Sat, Mar 02, 2013 at 20:50:10 from 67.171.121.150

Wow! Congratulations.

From Jon on Sun, Mar 03, 2013 at 06:28:09 from 107.203.52.135

Thanks, guys. Jeff, the old guys definitely do well. Gives me hope.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

PM- Today is my lovely wife's 30th birthday.  We woke early and drove the Columbia so she could attend the temple, then drove home and opened presents.  I snuck in a quick 8.5 mile run here.  Then went to dinner and came home to a surprise birthday party, where 10 of her girlfriends kidnapped her for a night of partying.  I've just got the kids in bed and plan to hit the sack soon as I'm very tired and definitely getting sick with a sore throat, stuffy, etc.

Test Shoe 5 Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I'm finding myself thinking more and more about the Barkley. Less than 4 weeks away, so time to get serious. Should be fun. How much fun, you ask? This much fun...

 That's last year's winner.

Weight: 0.00
Comments
From David Nelson on Sun, Mar 03, 2013 at 23:00:08 from 24.16.181.53

Chuckanut's no slouch, but it'll be a walk in the park next to the story that goes with that photo.

I went and checked the course yesterday, it's in pretty good shape save for a few trees over trail and more water than usual on the Long Lake stretch. But not too muddy, which is good, and still no snow. Krissy made some course changes that should help also, though the finish line won't be as pretty (changed from a park to a parking lot).

From Jon on Mon, Mar 04, 2013 at 18:34:55 from 107.203.52.135

Good to hear. I don't think I told you, but I changed to the Fri 5:30 pm flight, and leaving Sunday around noon (I think). Looking forward to it- starting the taper on Thursday.

DOes it still have a 10k at the start and a 10k at the finish on bike trail?

From Jason D on Mon, Mar 04, 2013 at 18:41:53 from 24.1.80.94

Do you have to wrestle a bear at mile 30?

From Cam on Tue, Mar 05, 2013 at 00:20:55 from 66.91.192.184

Did you see John Fegyveresi on the front page of Reddit? It was surreal, I am friends with him on facebook and then I saw someone had posted his Antarctica picture. I wish people understood the gravity of his and Brett's accomplishments. Jared of course too.

Barkleys! Man I can't wait to hear all about it!

From Bam on Tue, Mar 05, 2013 at 05:10:35 from 89.126.28.24

Don't do it Jon - you'll destroy all that beautiful 5k speed:)

I'd never heard of the race, so I looked it up. Proper crazy stuff. 100 miles in a week is tough. 100 miles with all that climbing and other messy stuff in less than 60 hrs is just pure nuts.

Mind you, looking at your race schedule for this year, maybe you should give it a lash:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.002.0018.00

AM- 8 miles plus some stair climbing and BUBW.  I moved up again on the wait list to number 2!!!  Crazy.  Just 2 more drops and I'm officially in the Barkley marathons, something I never would have even dreamed of applying for 6 months ago.

PM- 8 more by myself. 

Hoka Bondi B Miles: 8.00ERide Miles: 8.00
Weight: 0.00
Comments
From SlowJoe on Mon, Mar 04, 2013 at 18:52:14 from 69.131.141.92

I was just reading about Barkley...hope you get in. The sadistic side of me wants to read that race report. I imagine the training consists of having someone flog you repeatedly with brambles? Anyway, good luck.

From Rob Murphy on Tue, Mar 05, 2013 at 06:12:59 from 24.10.249.165

I'm really pulling for you Jon.

I think stair climbing would be really valuable for certain kinds of trail running. If I ever do the Grand Canyon again, I will spend a lot of time on that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch- 6 ez

Planned to go to Paris Mtn but I've been feeling increasingly sick with a cold, with even my voice almost going out this morning.  My lunch run wiped me out much more than it should have, so I bagged the evening run.  I don't want to risk worse sickness the week before a big race. 

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

9 years ago today, Marci and I were married. Man, it's gone fast and been fun and crazy.

Still sick- really couldn't sleep last night, coughing all day. Did 15 min abs and did a little 30 min run. Felt tired. Gotta get better within a week.

Fuel Miles: 4.00
Weight: 0.00
Comments
From Cody on Wed, Mar 06, 2013 at 20:33:59 from 76.27.36.99

Happy Anniversary!

From Cam on Thu, Mar 07, 2013 at 21:49:38 from 66.91.192.184

being sick sucks. My sympathies.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

At home sick, so no run. First goose egg since dec 19. At least I'm getting lots of rest for my taper!

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

Feeling a modicum better so I went to work.  Didn't even take running clothes so I would tempt myself.  Still hoping to get better.

After work, I walk in the door to see a beautiful homemade meal sitting on the table- chili soup, cornbread, corn on the cob, chips and homemade guac.  Then I hear my 4 year old in the bathroom crying, so I walk in to see her sitting on the pot.  She looks up at me and starts puking, so I naturally try to catch all of it in my hands.  Welcome home indeed.  Then, after washing my hands, my wife dashes to the bathroom and starts puking herself.  We figure this came from my 1 year old, who was throwing up all Wed night.  So, dinner was just my 1 year old, my 6 year old, and me, eating the food.  Now I hope I don't get the stomach flu on top of my cold. 

I was planning to taper this week, but figured I'd have 75 miles, rather than 30.  Oh well- most important is to recover.  Mileage is irrelevant for both Chuckanut next Saturday and the Barkley at the end of the month. 

Weight: 0.00
Comments
From SlowJoe on Sat, Mar 09, 2013 at 13:21:30 from 69.131.141.92

Hope you can stay healthy - those stomach bugs are hard to avoid once they're in the family.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

It's been a few crazy days with me sick plus a puking wife and 3 kids. I think I've finally turned the corner a bit though. 5.5 easy miles- didn't feel great but it was nice to be moving again. Gotta get better for Chuckanut in 7 days. Definitely had more taper this week than planned.

Float 2 Miles: 5.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

Lunch- 5.5 easy with a big pack of guys.  Really not sure if I'm getting better or not.  Going to test myself on a 90+ min run tomorrow, and maybe a few fast miles on Wed.  If I don't feel on top of it, I won't go to Washington.  This is the first time I've been sick in a while and I'm pretty tired of it.  

Float 2 Miles: 5.50
Weight: 0.00
Comments
From Rob Murphy on Mon, Mar 11, 2013 at 18:56:27 from 24.10.249.165

Are you staying hydrated, sleeping, and taking mega-doses of vitamins?

Or you could find a Pentacostal church in Pickens County that's having a healing service. Couldn't hurt, might help.

From Jon on Mon, Mar 11, 2013 at 19:51:38 from 107.203.52.135

How about snake healers?

From Rob Murphy on Mon, Mar 11, 2013 at 20:07:37 from 24.10.249.165

Changed it to mega. Those maya-doses will kill you.

Yeah, you might could find some snake handlers up in Pumpkintown or Possum Kingdom.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

PM- PM with six guys, including newcomer Jason. I was using this to see if my legs got fatigued after an hour but they felt fine. Normal loop, 10 miles.

Fuel XC 2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch- 8 with 9 guys.  Main topic of conversation was planning Aaron's wedding, since he just got engaged.  I felt pretty crappy.  I'm going to do a bit of a hard run tomorrow and decide if I go to Chuckanut based on how I feel.  Right now, 60% chance I go.

ERide Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.003.000.000.000.007.00

Am- wanted a workout to see if I should go to Seattle. Did a little run with 3 miles MP and felt ok. Not great, but good enough. So I'm going, but with low expectations. Heck, I even went to the doctor today cause now I have an eye infection on top of my cold.

In other news, I was invited to join Team PI, one of 20 ultra runners sponsored by Pearl Izumi. The team includes Nick Clark, Nick Pedatella, Dylan Bowman, Scott Jaime, and many others. I'm very excited. My singlet arrived today, so I'll be wearing it this weekend. My days of wearing greeny green shorts and my SGRC red singlet are over.

https://www.dropbox.com/s/b23ecxkqmh7v5fj/IMG_8847.jpeg

SC2 Miles: 7.00
Weight: 0.00
Comments
From Vis on Thu, Mar 14, 2013 at 22:01:47 from 199.127.68.82

Congrats on the PI invitation. Very, very cool.

From Little Bad Legs on Fri, Mar 15, 2013 at 10:33:24 from 173.151.112.249

Congratulations on the team invite and good luck this weekend. I'm sure you're going to do great.

From Cody on Fri, Mar 15, 2013 at 15:34:26 from 107.0.33.130

Congrats! That is sweet. No more green shorts. At least the beanie is still kosher (pre race). Hope the race goes well. Wish I could be there...

From Ben VanBeekum on Sat, Mar 16, 2013 at 09:14:53 from 67.169.244.46

Sweet uniform, just a tad bit jealous, just a bit!

From Dale on Mon, Mar 18, 2013 at 09:01:48 from 69.10.215.11

Hey, congrats on making Team PI!

From Jason D on Mon, Mar 18, 2013 at 19:53:05 from 24.1.80.94

Good for you, Jon. Congratulations. I was going to make a green shorts reference, but I see that they unfortunately don't have something to fit the bill. I love their shorts.

Race: Chuckanut 50k (31 Miles) 04:20:33, Place overall: 20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.5031.000.000.000.0032.50

Ran the beautiful Chuckanut 50 k. Had low expectations and just wanted to enjoy myself. Mission accomplished. Nice course, wet and rainy, nice people, fun weekend with David Nelson and many other runners. Finished 20th overall. Technically my second fastest 50k race ever, somehow. More later.

Update 2 weeks later- finally did a Race Report compilation, including for this race. It's all on my Greenshortsrunning blog.  

Peak Miles: 32.50
Weight: 0.00
Comments
From Neasts on Sun, Mar 17, 2013 at 15:35:43 from 75.169.58.228

Congratulations on accomplishing your goals! Can't wait to read the report.

From Jake K on Sun, Mar 17, 2013 at 17:37:31 from 98.202.146.178

Nice job Jon. And belated congrats on the PI sponsorship!

From Kendall on Sun, Mar 17, 2013 at 19:31:20 from 208.54.4.169

Fast times at the Chuckanut. Congrats on the PR and results under less than ideal conditions. Looking forward to the details.

From Kendall on Sun, Mar 17, 2013 at 19:35:54 from 208.54.4.169

...okay, not a PR. Sick fast anyway. PI, PR, so much to keep track of.

From David Nelson on Mon, Mar 18, 2013 at 23:31:41 from 24.16.181.53

Well said, and good race. Don't forget to mention the soup on the full report.

From Adam RW on Tue, Mar 19, 2013 at 13:57:11 from 128.110.93.43

Sounds like the way every weekend should be spent.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Got home at midnight. Spent 24 hours and 6000 miles traveling and was away from home for 65 hours, all to run a 4 hour race. What strange creatures we are. Thanks to David Nelson for a fun weekend and being a great host.

And, 64 hours into the trip while cruising at 34,000 ft, I officially was notified that I'm in the Barkley. Oh nuts. To putti in perspective, that means I will spend up to 60 straight hours running.

Weight: 0.00
Comments
From J Cole on Mon, Mar 18, 2013 at 08:53:10 from 75.138.122.66

Can Barkley ever REALLY be put in perspective? I hope PI makes briar pants.

From Camillo on Mon, Mar 18, 2013 at 15:03:09 from 95.233.160.19

Jon,

in the true spirit of the Barkley marathons I can only offer you my "condolences" and a serious good luck.

From Jon on Mon, Mar 18, 2013 at 18:28:14 from 107.203.52.135

Justin- yeah, I won't be wearing any of my new PI stuff. Don't want to shred it.

Camillo- that is indeed the appropriate response.

From Kendall on Mon, Mar 18, 2013 at 23:59:36 from 208.54.4.198

"while cruising at 34,000 ft, I officially was notified that I'm in the Barkley"...that's about half of the elevation of Barkley as well. We'll be pulling for you. Woo-hoo...."oh nuts" classic.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Got home from Seattle after midnight, woke early for work, and had a lunch meeting.  Plus I ran a 50k on Saturday and I have the hardest race in the world in a couple of weeks, so recovery is important.  In other words, no run.  My calves are a tiny bit sore, and I'm definitely tired, but I feel good other than that.  Run in the mountains tomorrow.

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

PM- Paris Mtn with the biggest group ever, 7 of us.  Justin took us adventuring onto some new trails, while Carl was kind enough to let me pester him with Barkley questions.  Again.  And give me some gear afterwards.  Wore my new Pearl Izumi Emotion Trail N1 shoes- liked them.  10 miles with 2k or so climbing based on Justin's watch, as I didn't wear mine.

I'm now 4 or 5 race reports behind again.  Apparently going from 2 to 4 kids in 18 months was the breakpoint for having enough time to do good race reports.  And with Barkley preparation needing all my time for the next 11 days, I'm not sure I'll ever do a report again! 

Trail N1 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Lunch- easy 5 mile run.  At least it should have been easy.  Apparently I'm still really not recovered from Chuckanut and from a 2 hr run yesterday, cause it felt more like 15 hard miles.  Ugh.  Plus abs and BUBW.  Just over a week till the big day.

ERide Miles: 5.00
Weight: 0.00
Comments
From Dale on Wed, Mar 20, 2013 at 22:29:39 from 69.10.215.11

That's what jet-setting across the country does to you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Still feeling run down and tired.  Had meetings till 2 pm, then headed to the gym to do some cross training, as I wasn't feeling up to a run.  Unfortunately, I discovered I hadn't put a pair of shorts in the car, so I was SOL.  No workout today.  Oh well.

Weight: 0.00
Comments
From Adam RW on Thu, Mar 21, 2013 at 19:50:03 from 67.171.121.150

Bummer. Sounds like your subconscious was telling you to take the day off. So many people seem to be run down right now. I thought spring was supposed to be healthier than winter...

From Jon on Thu, Mar 21, 2013 at 19:58:52 from 107.203.52.135

Adam- I still haven't recovered from being sick, travelling across the country, a hard 50k, and not enough sleep. Plus, with a very slow 100 miler next week, I really don't have much to gain, anyways. Rest is probably what I need most.

From Adam RW on Thu, Mar 21, 2013 at 20:01:04 from 67.171.121.150

I would say any one of those things would wipe out a mere mortal. Nice job keeping it going. And I agree rest was a good idea today. I feel like a slacker talking my off days with only a cold and barely half a century of miles the last few weeks :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.002.003.00

Lunch- fitness assessment at the gym.  Happy to say all my upper body workout has helped since my last test in Dec- my situps improved from 40 to 60, my pushups from 32 to 41, and even my VO2max inched up a bit, while body fat stayed around 8%.  Now if only I can feel a bit better for next week.  Finished off with some biking.

Float 2 Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch- 8 on a cold lunch run.  Biggest group of guys ever- 11 of us.  Quite the crew.  Feeling better, except I've got a nasty sore throat and possibly swollen glands at the back of my throat?  I packed 20,000 calories of food to carry with me during the Barkley last night, and have another 10,000 more for in camp.  That's a lotta grub.

If you want to follow the race on Saturday (as best you can), follow @barkleymarathon on twitter, search for #barkley or #bm100 on twitter, or go to barkleymarathons.com and read the updates on the right.   There's also an unofficial facebook page https://www.facebook.com/TheBarkleyMarathons?ref=hl.  All of this is unofficial, of course, cause the Barkley Marathons doesn't even have it's own website!

Rumor has it there's also going to be a New York Times article on the Barkley on Thursday or Friday, so keep your eyes open. 

ERide Miles: 8.00
Weight: 0.00
Comments
From Rob Murphy on Mon, Mar 25, 2013 at 19:17:32 from 24.10.249.165

I will be following for sure.

I just got done reading about reading about Killian Jornet in the NY Times. He just munches berries he finds growing along the trail and sips from streams from time to time.

From Dale on Mon, Mar 25, 2013 at 19:36:30 from 69.10.215.11

Make sure you pack your knife so you can quickly dispatch the rats in the tunnel if it rains.

From Jason D on Tue, Mar 26, 2013 at 19:40:56 from 24.1.80.94

I'll be following, Jon. I still haven't had time to read up fully on the race, but I know you have implemented some non-running workouts for prep, and it also looks like a lot of tree climbing from the very 90s website.

From Cody on Wed, Mar 27, 2013 at 20:32:57 from 76.27.36.99

I'll be following...Good luck.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch- late lunch run with Phil, Jim, and newcomer (and only 19-year old) Kyle.  8 miles, maybe a bit more.

Float 2 Miles: 8.00
Weight: 0.00
Comments
From Rob Murphy on Wed, Mar 27, 2013 at 18:26:59 from 24.10.249.165

Did you see the long article on Barkley in the NY Times today?

"A Race as Hard to Enter as it is to Finish" is the title.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Lunch- 7.  I was running late but guessed the right route the big group take so met some of them halfway through- is that I sign I spend too much time with them?

 Packing for Barkley Marathons tomorrow and leaving either tomorrow night or Fri morning.  McKinley got sent home from school with a fever, so I really hope it doesn't happen to me.

In related news, the New York Times published an article on the race today.  Cool- I guess it's officially mainstream now.   

ERide Miles: 7.00
Weight: 0.00
Comments
From Cam on Thu, Mar 28, 2013 at 03:11:28 from 66.91.192.184

read that article today! Really cool.

Hey best of luck man! I'll be cheering you on from Hawaii.

I'm sure you already checked this out- but its too priceless to not risk.

http://barkleymarathons.com/?articles=11-2012-brett-maune-520308

From Bam on Thu, Mar 28, 2013 at 03:37:22 from 89.126.28.24

'The Race That Eats Its Young' - brilliant.

I feel sorry for Ryan Brazell: the virgin with no chance of finishing - that's some pressure.

I hope all goes well and that you've managed to avoid the'fever'. Good luck and I can't wait to read the report.

Footnote: How did the NYT get that picture of my feet?

From Oreo on Thu, Mar 28, 2013 at 08:50:17 from 206.81.136.61

I just heard you were doing this..! Good Luck - have a great time.

From Jake K on Thu, Mar 28, 2013 at 12:10:02 from 155.100.226.191

The hay is in the barn on this one. I'd wish you good luck, but you don't need it. Just let that 5K PR carry you through the first 100 miles and then kick it in for the last 30-50, or however long it is.

From Neasts on Thu, Mar 28, 2013 at 12:38:53 from 71.213.43.229

“There is no Web site, and I don’t publish the race date or explain how to enter,” said Cantrell, an accomplished ultrarunner who has never come close to completing his own race. “Anything that makes it more mentally stressful for the runners is good.”

That about says it all. My heavens, is there something stronger than "good luck" I can wish to you??!!

From Tom K on Thu, Mar 28, 2013 at 12:59:09 from 71.228.90.171

This is amazing. I agree, "Good luck" is not strong enough.

I'll go back to training for my flat, warm, paved, sea level 10k now...

From jtshad on Thu, Mar 28, 2013 at 14:27:32 from 141.221.191.225

I would say good luck, but I am not sure luck with be of any help. Have fun? God bless? Be careful!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

This photo is from the Art of Manliness website and seemed appropriate given the task I am undertaking this weekend.  

 

What better way to spend your life than to live it to the fullest, rather than shirking and simply wearing out... 

Weight: 0.00
Comments
From Bam on Fri, Mar 29, 2013 at 06:51:27 from 89.126.28.24

Superb, Jon. Superb.

From Jake K on Fri, Mar 29, 2013 at 10:57:49 from 155.100.226.191

Great post!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Am- 4 ez. Packed and leaving now. Next report will be post-Barkley.

NB 860 Miles: 4.00
Weight: 0.00
Comments
From Rob Murphy on Fri, Mar 29, 2013 at 08:03:21 from 24.10.249.165

Good luck Jon.

I never did inquire about your land navigation skills. I trust they are superbly honed.

From Bret on Fri, Mar 29, 2013 at 09:23:18 from 216.234.133.229

Good luck Jon - hope it all goes well and as planned. Should be quite an experience.

Race: The Barkley marathons (27 Miles) 15:57:20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.0036.000.000.000.0042.00

Awesome. More later, after sleep. The coolest, toughest race I've ever been at.  Report coming soon- in the meantime, I finally caught up on 4 months worth of race reports, available on my Greenshortsrunning blog.  Barkley report will be next.

Update- my Barkley race report has now been posted. 

XT Wings 2 Miles: 16.00Fuel Trail 4 Miles: 26.00
Weight: 0.00
Comments
From Cody on Sun, Mar 31, 2013 at 21:00:35 from 76.27.36.99

First question. 6 easy miles at Barkley?

Second. You doing it again?

Final. Why?

Dying to know the details....

From Oreo on Sun, Mar 31, 2013 at 22:03:01 from 63.248.232.195

First.. Glad you're alive! Second - what Cody said...

Looking forward to the details... How'd you like that conch shell...

From SlowJoe on Mon, Apr 01, 2013 at 09:14:57 from 155.219.241.10

Looking forward to reading more about it as well, congrats.

From Dale on Mon, Apr 01, 2013 at 09:37:19 from 69.10.215.11

Yeah, what they said!

From Jake K on Mon, Apr 01, 2013 at 10:01:19 from 155.100.226.191

DNF?!?! :-)

Seems like making it two loops puts you on a very small list of folks that have made it that far. Nice going Jon.

From Cam on Mon, Apr 01, 2013 at 22:05:05 from 66.91.192.184

Two loops is great man!! Seriously. The fact that Neither Jared or John finished this year is a testament to not just how gnarly the race is, but how bad it was this year.

Maybe next year will be the one!

From jun on Tue, Apr 02, 2013 at 14:17:53 from 205.158.160.209

Wow, I had no idea you were running that this year. Two laps is very impressive. Can't wait to read more about it.

From Jon on Wed, Apr 03, 2013 at 20:04:45 from 107.203.52.135

Report is coming, guys. I didn't make it two loops, though- more like 1.333. Officially, that's 20+7 miles, but it's actual length is more like 36 miles or so. Then it was 6-8 easy miles back to the start after I quit (well, not so easy- so foggy we could hardly see, plus hard rain). And Cody, yes- I definitely plan to apply again. I'm hooked hardcore.

From Superfly on Thu, Apr 18, 2013 at 21:00:07 from 74.211.21.81

Holy.Crap. That course sounds crazy. Up and down Everest... twice and then some. Sounds intense for sure. Your a legend now man.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I haven't done a single minute of exercise since the race.  I'm wrapping up the Barkley race report and it should be posted within a day or two.  It's picture and word heavy, fitting for a race of such epic-proportions, and hopefully enjoyable.  In the meantime, I'll let you ponder this quote Joe Grant posted on his blog the other day:

"Mountains are the means, the man is the end.  The goal is not to reach the tops of mountains, but to improve the man."

- Walter Bonatti

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

Well, I've finished my Barkley race report, right up until the point where I quit.  But at the Barkley, just quitting can be a multiday ordeal, so I won't be able to post for another day or two.  It will be worth it. 

Lunch- some xt.  First workout in 10 days.

It's that time of year again.  I mean, springtime is just rough in South Carolina.  Brutally nice.

 

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

15 hr day at work, so no working out and no blogging.

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

The waiting is over!!!  My Barkley race report is finally posted.  It's the longest race report I've ever written or hope to write.  I hope it's enjoyable, interesting, and entertaining.

Weight: 0.00
Comments
From Bam on Fri, Apr 12, 2013 at 15:03:31 from 89.126.28.24

Wow. I read every word and recommend that all who come here do so too. Awesome Jon.

You have picked up invaluable experience, which will help you finish in future.

Well done and congrats on quitting. I'm glad that through the fog you found somebody to quit with - it would have been a nightmare finding your way out of there on your own.

Thanks for taking the time to write up such an enjoyable report. It was truly remarkable.

From J Cole on Fri, Apr 12, 2013 at 20:14:32 from 75.138.122.66

Longest report til next years Barkley write up?

I second everything Bam said above. Really good read.

From Jon on Fri, Apr 12, 2013 at 20:57:56 from 107.203.52.135

Thanks, guys. Especially for your kind words, Bam- I really appreciate it. Yeah, if the fog didn't let up, I would have rather spent 10 hrs up there all night waiting to make my way out in daylight than get lost. That would have been a long night, but ooooh the stories I could tell.

From Kam on Fri, Apr 12, 2013 at 20:58:55 from 199.192.101.88

Holy crap.

Your new blog title is well earned.

From Jon on Fri, Apr 12, 2013 at 20:59:48 from 107.203.52.135

Justin- nah, it will be shorter in the future (assuming I get in again). I'll be the low-key veteran... "the second half of loop 3 went well other than the 30 minute delay due to a mother bear and pack of wild boar. Fortunately, a well placed lightning strike solved that problem and allowed us to finish the loop 5 hours later."

From Bret on Sat, Apr 13, 2013 at 13:27:34 from 96.228.167.228

I read your report with fascination at the event and was warmed by the camaraderie and personal connections you described. Well done in the race and well done with the story you earned to tell. Impressive all around. Congrats.

From Jake K on Sat, Apr 13, 2013 at 13:44:32 from 67.177.11.154

Very entertaining and interesting report Jon. Took me 2 days to finish reading, but well worth it.

Congrats, again.

From Jon on Sat, Apr 13, 2013 at 18:28:27 from 107.203.52.135

Thanks, Bret and Jake. Although I'm surprised it took 2 days to read- I thought it would take more like 30 minutes. I didn't realize I had made it quite long enough to be a multi-day novel :)

From Rob Murphy on Sat, Apr 13, 2013 at 18:45:07 from 24.10.249.165

You should be a poet or a novelist instead of an engineer.

From Jake K on Sat, Apr 13, 2013 at 19:26:57 from 67.177.11.154

it only took 2 days because i took a break halfway, trying to fully appreciate the timescale of how long you were running.

From Kendall on Wed, Apr 17, 2013 at 02:18:53 from 70.196.193.138

Thanks for the detail. Finished reading today. I remember reading or hearing about Wasatch for the first time years ago, I was so intrigued and in awe. Years later, having completed Wasatch, those same feelings come back reading about Barkley--the enormity of this race is fascinating and yet daunting. Inspiring!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Ultimate frisbee at work. Love this game. Even wore my soccer cleats from 10 years ago.

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

AM- I hadn't planned to. Run this morning, but both Jason and Justin wanted to go, so I joined in. 10.5 miles around home. Jason is moving into a neighborhood near mine, which will be nice

PM- ran a mud run with my wife and another couple. Had an absolute blast and was covered in mud. 3.5 miles, 30 obstacles, 53 min, and tons of fun. Muddiest I've ever been!

Progrid Guide TR Miles: 3.50Fuel Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

PM- Had a lunch meeting so didn't go to the gym for a run till 2:30 pm.  Consequentally, I was on a treadmill watching 5 tv's when the news started coming in about Boston.  Didn't seem real at first.  What a simply tragic event.  So sad.  Violence is never the answer.

Road N1 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

Lunch- 6 miles with the guys

PM- 10 miles at Paris Mtn. Almost 80 deg, so warm and sweaty. 5 of us out there, 3 even went for a swim midrun. Nice to get in a PM run, first in a month.

Hoka Bondi B Miles: 10.00NB 860 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

PM- mid-afternoon run due to my training during lunch.  I can tell my two weeks off has affected me- I was pooped right from the start today, and it never got better.  80 deg temps didn't help.  At least it was on the dirt trails behind GE.  I saw 2 deer, a turkey, and a snapping turtle the size of a dinner plate... and almost no people.  That was nice.  9 miles.

Some good thoughts on Boston from a runner... 

ERide Miles: 9.00
Weight: 0.00
Comments
From Kendall on Wed, Apr 17, 2013 at 20:55:06 from 208.187.252.10

Great article, thanks for sharing.

"Run for Boston!"...love it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Lunch- Todd led us to a new little trail he found in Devenger neighborhood.  Always nice to be on some dirt.  9 miles in all.  Felt a lot better than yesterday, but still sluggish.

Float 2 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Lunch- 9.  Going camping with my 2 oldest girls right after work today.

ERide Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

PM- 6 by myself.  Feeling a bit sick- need to get to bed before midnight.

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

Lunch- ran 10.5 miles with some of the guys.  Gorgeous, mid-60's, and sunny weather.  Unfortunately, sick kids and lack of sleep appear to have caught up with me.  I've been feeling a bit under the weather but found myself absolutely drained after the run and haven't felt better since.  I think I have a fever, plus a cough, runny nose, sore throat, etc.  Blah.  Going to bed now.  I'm finally ready to get back to real training now, after almost 2 months of pretty low mileage, so would really like to get well and get running.

Float 2 Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Home sick, so no run today.

Weight: 0.00
Comments
From Neasts on Wed, Apr 24, 2013 at 12:42:39 from 75.169.56.70

Ugh. The days that I know I really shouldn't be running are the days that I'm not a bit sad or anxious about missing it, I feel so cruddy. Good to listen to your body.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- feeling substantially better today, which is good because I have a test I am running 2nd shift at work, so have to go in no matter what.  Got another good night sleep, then went for a nice morning run wearing some demo Smartwool compression socks and some new Hokas.  The hokas are probably a half size too big, but that's how I'm buying my shoes these days- tired of too-small shoes.  Plus my foot felt like it had a bruise near the arch so I wanted the extra cushion.

Stinson Miles: 10.00
Weight: 0.00
Comments
From Dale on Thu, Apr 25, 2013 at 10:17:13 from 69.10.215.11

Glad you're feeling better.

I am in the "tired of too-small shoes" club with ya. Wish the Altra's and Hoka's would have a child.

I just saw you're running White River this year. I'll see you there. I need to get that monkey back off of my.....back. Plus, its a great race in some beautiful country. Go find a 6-mile long downhill and pound your quads after a long run a couple of times before you run it, though, or the last stretch will be very, very long.

From Jon on Fri, Apr 26, 2013 at 06:05:38 from 107.203.52.135

Bad news, Dale- I'm not running WR. I had planned to, but I'll be in Oregon a few weeks before and don't really ant to fly back again. Have fun at it, though.

From Dale on Fri, Apr 26, 2013 at 08:56:43 from 69.10.215.11

Shame. Its a really nice race, despite being the site of my only 2 DNFs and only finishing the thing once.

From Jon on Fri, Apr 26, 2013 at 18:20:04 from 107.203.52.135

Dale- yeah, I really wanted to do it. Heard nothing but good things. Just can't justify or afford that many more flights across the country with time away from family.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

Officially withdrew from MMT 100 today.  Not in any kind of shape to run it, and was only staying on the wait list to increase my lottery chances next year.

AM- 6 ez this morning.  Beautiful weather this time of year, esp for morning runs.

Lunch- and the weather is also beautiful for lunch runs.  Just gorgeous.  10 miles with the guys- 6 of us at the start, I think, just Jim at the end. 

Unlike in Utah where Hokas are everywhere (**cough cough Karl cough**), I have only seen one other wearer here.  I sure get comments on them. 

NB 860 Miles: 6.00Stinson Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.500.000.000.000.0020.50

AM- Dupont with Justin and Aaron.  Upper 40's at the start, low 50's at the finish, and overcast with threatening rain.  Rain must have kept everyone home cause I only saw 4 bikers and no one else the entire time.  Did 12 miles with the guys, then they went home while I did a while more by myself.  Given my sickness and out of shapeness and purposeful lack of calories, I knew it would be a slog.  It was.  What I didn't expect was my left ankle to seriously hurt on every single step.  It was quite painful, even though I can't recall twisting it and it's not swollen or anything.  Will monitor that.  Got the run done, though.  20.5 miles, under 3.5 hrs, 2500 ft climb.

Trail M2 Miles: 20.50
Weight: 0.00
Comments
From Rob Murphy on Sun, Apr 28, 2013 at 18:37:26 from 24.10.249.165

Hey Jon. I don't know how far back you pop on people's blogs to check for a reply to a previous comment.

Bucca di Beppo is a great place for a large group wanting lots of carbs. They call themselves "Immigrant Italian Dining". Lots of red sauce instead of the more trendy Northern Italian food these days. It's family style so you pass around big dishes of ravioli, spaghetti, etc..

They have a big table that seats 12 called "The Pope's Table". It's got a bust of the Pope in the center under glass. Still haven't updated it to Francis.

It's a chain so you can check out their website.

We finalized Andy's adoption 7 years ago and went there after. So we've been going back every year on the same day.

From Jon on Sun, Apr 28, 2013 at 18:51:40 from 107.203.52.135

Cool- I've never heard of it, but it looks like they are in Charlotte and Atlanta. I might have to try it sometime.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

At home on a rainy day with 3 vomiting kids.  

Weight: 0.00
Comments
From Adam RW on Thu, May 02, 2013 at 21:23:17 from 155.101.152.169

Ouch... Not the best way to spend a day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

PM- Didn't get out for my lunch run till 3 pm.  These mid-afternoon runs are tough as I'm tired from my day at work and haven't eaten much.  But I've pretty much figured out the first 30 min feel terrible, then I start feeling better.  Today was that way, too.  Did 11 or so miles on the mud behind GE (a weekend of steady rain left everything very sloppy and added to the enjoyment).  Good times.  Tired legs are to be expected since I'm trying to force my body back into shape and have a lingering cold.

Fuel XC 2 Miles: 11.00
Weight: 0.00
Comments
From Bob on Mon, Apr 29, 2013 at 20:36:42 from 67.176.195.62

I hate running after work and the 30 minute ordeal is spot on as well. Way to get it done.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.500.000.000.002.0018.50

Lunch- 6.5 run, then some bike.  Great weather.

PM- PM with Barry, Aaron, and Carl.  Wore another of the new Pearl Izumi shoes, this time the Trail N2.  Great shoes.  And I got them appropriately muddy to break them in.  10 miles, 1:40-something, 1300 ft climb. 

ERide Miles: 6.50Trail N2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

AM- 15 slow before heading to work at noon. Tired, and ankle kills

PM- 5 ez. Felt a bit more energetic. At work till midnight.

NB 860 Miles: 15.00Stinson Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

AM- 8 miles on a misty, foggy, wet morning.  Felt pretty good, much better than yesterday morning.  I'm trying to pack in the miles Mon-Fri this week because I'm taking my 2 daughters to crew Justin on the 77 mile Foothills Trail this weekend.  He starts running at 3 am, we crew him starting at 5:30 am, and will go at least for 18-20 hrs, and maybe 24+ hrs.  It should be fun but, needless to say, I won't get in any runs.

Lunch- 10 with the guys.  Heard about Dan's 5 min PR marathon of 2:43 last weekend in Ohio.  Rainy still.  

Fuel XC 2 Miles: 10.00Stinson Miles: 8.00
Weight: 0.00
Comments
From Bob on Thu, May 02, 2013 at 19:42:13 from 67.176.195.62

Jog in place? ;)

From Jason D on Thu, May 02, 2013 at 22:37:44 from 24.1.80.94

I'm with Bob. Nelson Mandela used to log miles in his prison cell :) I think the non-mileage of running is important though (maintaining a blog of wise guy and gal runners, for instance).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch- 8 on another wet day.

Heading out now for a day or two in the mountains with my daughters, crewing Justin on the 77 mile Foothills Trail.  They just put out a flood warning for tomorrow due to expected heavy rains- that should make it fun (especially the trail portion along the known-to-flood Chatooga river).  Justin is going to do great. 

Stinson Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Slept 1 hr, then crewed Justin on the FHT as he completed his epic adventure till midnight. Home at 1:30 am, tired. Epic rainstorm with cold and 4-6 inches in 2 days, but Justin still finished. It was a fun, tiring weekend with my daughters watching Justin's toughness. Some hiking, a bit of running, too.

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

PM- late afternoon run, but Jim came so I wasn't alone.  11 miles or so.  Nice weather- you wouldn't have known that it rained 4 inches over the weekend.

Fuel XC 2 Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

Lunch- 10 on a nice day

PM- PM with just Aaron.  Nice temps, muddy, and rainy off and on.  Of course, more rain.  It really started raining hard after we were done.  My new shoes are now very muddy and wet.  Usual route, no garmin, 100 min. 

It's rained 6 inches in the past 10 days, and it's raining hard again.  Crazy, this weather. 

By coincidence, Aaron and I ran into a few runners whose names I knew but had never met- Bo Millwood, who was supposed to pace Justin, Tiana Marie of GTC fame, and Tina. We saw lots of bikers and hikers on the PM trails, but not many runners.

ERide Miles: 10.00Trail N1 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

AM- 9. Felt good.

PM- 8. Felt very tired and slow. Very tired. Ran on the trails behind GE again.  My new Hoka Stinsons are definitely no longer white after all the mud-inducing rain we've had the past week. 

NB 860 Miles: 9.00Stinson Miles: 8.00
Weight: 0.00
Comments
From Rob Murphy on Wed, May 08, 2013 at 20:39:55 from 24.10.249.165

So they're kind of a rusty reddish color?

From Cody on Wed, May 08, 2013 at 21:10:43 from 76.27.36.99

Hoka's stink in the mud. And the snow.

From Jon on Wed, May 08, 2013 at 21:13:45 from 107.203.52.135

Yup, Rob, good old South Carolina red clay. Gets into everything. I don't really mind for my running stuff, but it's impossible to get out of carpets.

Cody, yeah. Well, I wouldn't know about the snow. And they weren't bad in the mud I was in today, cause it wasn't super slick. Either puddles or thick mud. ONly slipped once. I guess not having hills helps with that, too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM- perfect morning for a run outside- a cool, crisp temp at the start, just warm enough to not freeze and cold enough to not sweat.  6 muddy miles with only 2 deer for company behind GE, then 2 miles with 6 or 8 long striders.

Lunch- 8 more with a good group of guys.  Nothing exciting other than finding a copperhead snake on the side of the road just as we were about to step on it, causing several screams and frantic jumps.  We realized on the way back that it was actually dead- it might provide a whole summer of excitement.

Fuel XC 2 Miles: 8.00ERide Miles: 8.00
Weight: 0.00
Comments
From Neasts on Fri, May 10, 2013 at 08:34:15 from 75.169.56.70

Haha, man screams! I watched a movie last night that has perhaps the best man scream ever.

From Jon on Fri, May 10, 2013 at 15:35:28 from 72.37.244.100

Man screams plus frantic flailing and jumping!

What movie?

From Neasts on Fri, May 10, 2013 at 18:29:07 from 208.54.32.230

O Brother Where Art Thou, horny toad scene. Classic!

From Jon on Sat, May 11, 2013 at 10:07:56 from 107.203.52.135

"They done loved him up and turned him into a horny toad!"

I watched that movie just a few months ago. Love it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Lunch- Went further than planned, ended up around 11 miles with the guys on a hot, sweaty day.  Got some good enjoyment with the copperhead snake from people who weren't with us yesterday.

Fuel XC 2 Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.000.000.000.000.0021.00

AM- too tired to get out of bed for my trail run, so slept in an extra 90 min, then read the happenings at Transvulcania.  Left at 7:30 am on my run on a warm morning.  Only had one piece of chicken for dinner last night and ~10 almonds for breakfast, so figured I would be nice and carb depleted.  Tried to maintain an even pace- wore my HR monitor and it stayed around 140 most of the time, finishing at 145.  Hilly course with lots of roadkill (lots of poisonous snakes smushed on the road).  Nice to get out in the country- not many cars, though saw tons of road bikers training.  Definitely slowed down the last 30 min, esp. the last 2 miles.  Saw the family garage sale shopping so ended up pushing the youngest two home.  21 miles, just under 2:40, 1200 ft climbing.

ERide Miles: 21.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I've been curious if my Suunto Ambit actually had the 15 hr battery life the company claimed, so I put it to the test.  I charged the watch fully and then immediately put it outside with a clear view of the sky.  I came back the next day and it was dead, so I downloaded the data.  It looks like the watch lasted for 14:25, which is pretty close to 15 hrs.  In that time, the watch says it moved .34 miles and climbed 30 ft.  I expected the position and elevation uncertainty to add up to more than that, so I'd say overall I'm happy with the watch performance in my test.

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

PM- planned on morning run, but sick 4 month old screaming all night only resulted in about 4 hrs of sleep for me and less than an hour for Marci (happy mother's day, indeed) so I turned off my alarm.  Still pretty tired at work.  Finally got out for a mid-afternoon run, doing about 11 miles behind GE.  Saw the deer and turkey and actually saw 2 people, too.  Felt good, especially considering my stomach was filled with chicken fajitas.  One of these weeks I'll do a double on Monday.

Fuel XC 2 Miles: 11.00
Weight: 0.00
Comments
From Adam RW on Mon, May 13, 2013 at 19:59:18 from 155.101.152.65

I'm with Garfield, Monday's are evil. 4 hr of sleep doesn't help any...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.500.000.001.500.0019.00

AM- new test shoes.  Cold this morning- 42 deg.  Ran 4 miles behind GE with my deer and turkey friends, then did a bit of fast speedwork on GE track.  5 laps with about 440 meters of each lap almost all out (times were between 1:22 to 1:25).  Haven't run that fast in a long time.  Good to get the legs moving.  8 miles total.

Lunch- 11 more. Wore a black, long sleeve for extra heat training but still didn't sweat much.  I just don't sweat.

TS 6 Miles: 19.00
Weight: 0.00
Comments
From Jason D on Tue, May 14, 2013 at 20:45:02 from 24.1.80.94

Doesn't seem to affect you much even though it's hot there does it?

From Jon on Wed, May 15, 2013 at 19:21:23 from 107.203.52.135

Jason- I've never met anyone who sweats less than me, that's all I can say. It's especially evident during the hot summers here, when everyone else is immediately wet and I'm barely sweating.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.000.000.000.000.0022.00

AM- 10 miles on the trails behind GE.  Nice morning for a run.

PM- Paris Mtn with Aaron, Jason, and first time with James.  Hottest day of the year, 89 deg, but I didn't really notice it too much.  Did the normal loop but added HO BR.  Also jumped into the lake halfway through so ran the rest of the way with squishy shoes.  12 miles, 2600 ft climb, 2 hrs. 

Fuel XC 2 Miles: 12.00Road N1 Miles: 3.00TS 6 Miles: 7.00
Weight: 0.00
Comments
From Rob Murphy on Wed, May 15, 2013 at 19:32:05 from 24.10.249.165

Hottest day?!

We have already hit 93 in Salt Lake. Of course you still don't sweat really.

From Jake K on Wed, May 15, 2013 at 19:57:59 from 67.177.11.154

Yeah in SC it's 89 and 94% humidity. Here it's 93 and 11% humidity.

From Jon on Wed, May 15, 2013 at 20:55:32 from 107.203.52.135

Yeah, Rob, Jake's right. You know that. Hot and humid is much worse than slightly hotter and not at all humid...

From Jon on Wed, May 15, 2013 at 20:59:07 from 107.203.52.135

SLC hi/low for next 5 days:

87/62

85/59

74/54

70/51

65/46

Greenville hi/low

88/62

85/62

85/64

79/64

78/64

Let's talk Sunday, when your hi is my low... :)

From Rob Murphy on Wed, May 15, 2013 at 21:03:22 from 24.10.249.165

You know spring in Utah. There's nothing it can't do.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.005.0016.00

AM- Ran 5 miles behind GE.  The male turkey charged and chased me again several times and got close enough that I had to grab a branch and charge back at him, yelling.  Twice.  Kind of funny.  Then 3 miles on the track- planned to do some speed, but my bum ankle hurt so much I could barely run by the end.

Lunch- Planned to run 10-12 but quit at 3 due to ankle.  Then some xt.  My internet self-diagnosis is Peroneal Tendonitis.  Anyone ever had this?

ERide Miles: 5.00Road N1 Miles: 3.00TS 6 Miles: 3.00
Weight: 0.00
Comments
From Jason D on Thu, May 16, 2013 at 20:42:58 from 24.1.80.94

I've never had tendonitis, but I have tweaked it. In one instance it was a bit painful, the other instance I was able work through it with easy runs. Is it when you push off? Like you don't have full strength? It can almost feel like the ankle because it is related in that it (the per. tendon) makes your foot pronate. If you stand on one foot and go up on your toes it kind of feels like it is collapsing. I'm going to guess right foot.

The usual regimen helped me (pain reliever and ice on the side and bottom of the foot), but if you have some hard-soled shoes they actually help (as strange as that might sound). Not your Hokas! When it happens I wear my Keen sandals. Good luck!

From Dale on Thu, May 16, 2013 at 20:50:09 from 69.10.215.11

Kinda. When I rolled my ankle at WR50 two years ago, part of the fallout was Peroneal Tendon pain for quite some time. I was a mess with my hip and ankle issues at the time, but IIRC compression socks helped with reducing the irritation and plenty of calf work (stretch, roller, raises). But what do I know?

From Jon on Sat, May 18, 2013 at 19:54:29 from 107.203.52.135

Thanks so much, guys.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

Pm a bit of ez cross training to rest the ankle. They did have fajitas, fruit, bagels, and cookies at the gym so I probably wasn't calorie negative. Ok, definitely wasn't.

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

AM- Drove to Jason's house, then went to Oconee to run the entire Chattooga 50k course we are racing next week.  It rained very hard on the 90 min drive but stopped just as we arrived.  Temps were around 70 and very humid the whole time.  At least there weren't too many spiders- I hit maybe 10 webs the whole time.  We started running 3 miles down a road and, after several false starts, found the race trail.  We ran up the Cherry Hill campground, down Big Bend trail to Chattooga River and the FHT, then along the FHT to the turnaround and back to the car.  21 miles with 3500 ft climb in 3:45.  A huge husky was on the trail and decided to join us for 4 or 5 miles of the run- not sure who owns him, but he was nice enough.  I also caught a toe and took a digger, and it appears I literally jammed the knuckle on my middle toe in the process- it's rather swollen and sensitive.  Also had 2 ticks and felt pretty good, though my ankle was still complaining loudly and regularly.  I'll do my best to rest it for the 50k next weekend, then milk it through the trail 14k in June before a longer rest.

 

Like I said, very humid and wet.  Running in fog...

 

What a green, lush location.  Beautiful, with soft pine trail.

 

Lots of downed trees and stream crossings

 

Jason on the banks of the Chattooga River.  Run if you hear banjos... 

Trail M2 Miles: 21.00
Weight: 0.00
Comments
From Bob on Sat, May 18, 2013 at 17:13:02 from 67.176.195.62

Last pic comment was priceless!! What an awesome setting.

From Jon on Sat, May 18, 2013 at 19:56:00 from 107.203.52.135

Well, it is where they filmed Deliverance!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

PM- Wanted to rest the ankle, so just a little easy spinning. Ankle doesn't hurt at all when I walk, so it's hard to tell how it's doing. I'll try a run tomorrow to see how it feels.

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

Lunch- 9 with the guys.  Warm day.  Ankle was improved but not great.  Well enough to run the race this weekend, at least.  Should I be worried that I now discount 50k's as not that far?

TS 6 Miles: 9.00
Weight: 0.00
Comments
From Rob Murphy on Tue, May 21, 2013 at 19:04:36 from 24.10.249.165

No, it's just a testimony to your super hard-core nature.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

PM- got out for a late afternoon run. Rained on me, starting and stopping same time as me. 8 miles.

I gave an hour long presentation to a Boy Scout troop today on lessons for life from ultra marathons. First time I've done anything like that. It was fun, and a good excuse to look at way too many pretty mountain pictures.

TS 6 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- 10 miles with the guys.  Ankle didn't hurt at all, good sign.  Included 20 min on the mud.

TS 6 Miles: 10.00
Weight: 0.00
Comments
From Rob Murphy on Thu, May 23, 2013 at 20:19:55 from 24.10.249.165

I like how you have a bunch of guys you work with to run with.

Glad the ankle's feeling better. Good luck in your sprint ultra (I may have just coined a new phrase!) this weekend.

From Jason D on Thu, May 23, 2013 at 20:29:26 from 24.1.80.94

So it was more the ankle than p. tendon, eh? Whatever it was, good to see it's better.

From Jon on Thu, May 23, 2013 at 20:32:33 from 107.203.52.135

Rob- one of my running buddy's here calls them Baby Ultras.

Jason- still not sure what it is. I still think it's tendon, but I think it's early enough that it can heal quickly. We'll see how it handles a 50k on Sat.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

PM- Ran 35 min to Sams Club, then 2 laps on the track with 5 or so strides.  Ankle was bugging a bit but it should be well enough for tomorrow.  The low tonight is 43 degrees- much colder than normal this time of year.  I might even have to wear gloves at the race!

TS 6 Miles: 6.00
Weight: 0.00
Race: Chattooga River 50k (32 Miles) 04:58:26, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0032.000.000.000.0032.00

Quick report- won the scenic, challenging Chattooga 50k, edging out Jason by 5 min. Only one of 4runners ever to go under 5 hrs. Very tired now.

Full race report up on Greenshortsrunning blog

Trail M2 Miles: 32.00
Weight: 0.00
Comments
From Ken on Sat, May 25, 2013 at 20:03:59 from 71.85.101.246

Show off! Well done my friend

From jtshad on Sun, May 26, 2013 at 08:24:18 from 69.20.183.178

Congrats on another ultra win and in a great time. Keep running strong, you are an inspiration to perseverance.

From Rob Murphy on Sun, May 26, 2013 at 09:25:07 from 24.10.249.165

That's great Jon. Great race, great time.

I suppose 5 minutes is "edging out" in the ultra world.

From Superfly on Sun, May 26, 2013 at 09:57:29 from 74.211.21.81

Great job on the win and being in the now group of 4 runners. Pretty impressive!

From Cody on Mon, May 27, 2013 at 17:57:28 from 76.27.36.99

Another Win! Go Jon! Very impressive especially considering your niggles and lack of "Jon worthy training".

From Jake K on Tue, May 28, 2013 at 13:04:06 from 67.177.11.154

Nice going Jon. Since your recaps leave much to the imagination, I looked up the course... pretty tough! Drops ~1000 feet in the first 3 miles and then goes straight back up? That's a hard way to ease into a 50K.

From Holt on Tue, May 28, 2013 at 13:54:26 from 67.2.246.148

I'm glad we got a course description from someone! Way to go Jon, great racing!

From Paul on Tue, May 28, 2013 at 14:12:55 from 65.114.209.66

Nice work, congrats on the win.

From Jon on Thu, May 30, 2013 at 20:01:16 from 107.203.52.135

Thanks, everyone.

Jake, I hope to do a report eventually. More info- 32 miles, 5100 ft climbing, all single track, some technical, only one bear.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

No official run, but went to a church picnic and played a bunch of volleyball and ultimate.  Definitely some running there.  Soreness isn't too bad, so I'll try a run tomorrow.

Weight: 0.00
Comments
From Rob Murphy on Mon, May 27, 2013 at 20:34:02 from 24.10.249.165

This is interesting to me. I've lived in Utah almost 11 years now and I've never heard of or seen an LDS Church picnic on Sunday and definitely no ultimate or volleyball on Sunday. If these are common occurrences and I'm just missing them, I am willing to stand corrected.

However, in the Southern Baptist church I grew up in what we called "dinner on the grounds" after Sunday services was a long tradition with lots of fried chicken, iced tea, horseshoes, volleyball etc.

Makes me wonder if some southern culture is wearing off on Mormons in South Carolina?

From Jon on Mon, May 27, 2013 at 21:08:40 from 107.203.52.135

Rob, today is Monday. Memorial Day, a national holiday. No work, with all kinds of picnics. Don't worry, church picnics on Monday is allowed. ;)

From Rob Murphy on Mon, May 27, 2013 at 21:16:04 from 24.10.249.165

Holy crap what a Moron I am. Should I delete that post? Nah. I'll let it stand as a monument to my confusion.

We actually visited the Fort Douglas cemetery today and I had my daughter research a Utah native who died at Pearl Harbor. So we did honor Memorial Day.

Y'all should try that "dinner on the grounds" thing though. Minus the iced tea of course. :)

From Holt on Mon, May 27, 2013 at 21:22:34 from 67.2.246.148

Nice one!

From Jon on Mon, May 27, 2013 at 21:33:09 from 107.203.52.135

As kids, we knew we couldn't play with friends on Sunday but if we got together with family, we could play with our cousins. No iced tea, of course.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

PM- Paris Mtn with Justin.  He's just starting again after FHT and I'm post-race, so we did some upper loop miles.  65 min, so I'm calling it 6.5 miles.  Not too hot, and good to get caught up, plus Justin gave me all the borrowed clothes.  Not that I'll be needing warm gloves, pants, and shirts for a while.  Bumped into a bunch of runners after in the parking lot so we chatted for a while.  Runners are such nice people.

TS 6 Miles: 6.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

2 pm run with Brandon for 50 min and Jim for a full 1:22.  Pretty warm out today.  Ran the lake neighborhood loop then to Sams Club.  Feeling pretty good, though my ankle is still painful as is my bruised rib (ouch- that one is a first for me).  I'm not sure what I'd do if I didn't have any niggles- maybe doubt if I was still alive.

TS 6 Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.002.5010.00

Lunch- ran some with the guys. Ankle hurt real bad. Stopped early to xt rather than hurt more. What a pain.

TS 6 Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

Ankle hurts like H-E-See-Kay, so I didn't even try running.  Xt instead.  This is getting frustrating- I might have to shut it down for a while, maybe even before my 14k in June.

I do find it interesting that I don't feel like I ran much this month and don't feel in A shape, yet still ran 341 miles, my second highest May ever.  Most years, I was 200-300.  Shows how much my mileage has increased and my mileage has changed the past 3-4 years. 

Weight: 0.00
Comments
From Rob Murphy on Fri, May 31, 2013 at 20:33:13 from 24.10.249.165

What happened to your ankle?

From Jon on Fri, May 31, 2013 at 20:47:36 from 107.203.52.135

Not sure. Never twisted it or anything. Started kind of aching just between the ankle bone and achilles, though it moves around some. Been about a month now, and it's getting worse. I think it's tendonitis of some sore. Especially hurts when pushing off running uphill.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Just posted my race report from my win at Chattooga River 50k last weekend.  Only a week late, I'm getting quicker at posting!

Weight: 0.00
Comments
From Jason D on Wed, Jun 05, 2013 at 20:23:59 from 24.1.80.94

Nice work coming in under goal. I've never seen a black bear in the woods. Many people are afraid of them, but they are super timid and very hard to hunt from my understanding. I like how community oriented trail running sounds, even though I know there are attempts to really commercialize it. Good stuff.

From Jon on Wed, Jun 05, 2013 at 21:20:41 from 107.203.52.135

Thanks, Jason. Yeah, I hope to see a bear, though not too close (obviously). The trail community are such nice people, and I haven't had any issues with over commercialization. Just like road racing, you can pick your races for what you want.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

PM- Back at it to see how 3 days rest treated my ankle.  Ran on the TM so I could stop anytime.  Felt no pain for 5 miles, then started bugging again.  Probably should have stopped at 7 or 8, but pressed on for the full 10 miles I had planned.  I think I'll be able to carry on a few more weeks till my 14k, then take a week or two off.  But I'm skipping the speedwork I had planned on doing to prepare for the race (other than an 8k race this weekend).  Not that speedwork will help me much against the likes of Bobby Mack, anyways.

TS 6 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- didn't think my ankle would feel good after yesterday, but it didn't hurt at all.  Go figure.  Ran about 45 min with Joe, Phil, and Eric, then ran to Sams Club by myself through the mud.  Good times.  10 miles in all.

TS 6 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.004.000.000.008.50

AM- Meetings all day, so ran on the GE track this morning.  Wanted to do some speed, my first time in many weeks.  Warmed up about 4 miles, then started doing 6 x 1 lap (~1100m per lap).  Last time I did this was 3x3 laps, with avg pace 3:46-3:57 per lap.  I didn't think I'd be that fast, especially when the warmup was slow and tiring.  First repeat was 4:05, so I hoped that was shaking off the cobwebs.  Second was 3:59, then a pit stop.  The last 4 were better- 3:56, 3:55, 3:53, and 3:48.  Felt good by the end, if not in great top-end shape.  I guess we'll find out on Saturday at the 8k race.  8.5 miles or so.

TS 6 Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.500.000.000.000.0016.50

AM- it started raining yesterday afternoon and has now rained more than 3 inches. Wow. Anyways, ez 6.5 miles in the rain today before going to school for my kindergartener's last day.

PM- 10 on the tm.  Didn't feel like getting rained on. 

TS 6 Miles: 16.50
Weight: 0.00
Comments
From Jake K on Thu, Jun 06, 2013 at 10:31:15 from 67.177.11.154

3 inches of rain is crazy... that's like 30 inches of snow in Utah!

From Jon on Thu, Jun 06, 2013 at 19:25:57 from 107.203.52.135

Yeah, Jake, they get some crazy thunderstorms here. Inches of rain per hour. It's nuts.

Of course, it only happened cause I watered my lawn for the first time in weeks...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM- only had time for 8 this morning, plus lunch meetings so no other runs.  8k race tomorrow morning, my first one since college.

TS 6 Miles: 8.00
Weight: 0.00
Comments
From Jake K on Fri, Jun 07, 2013 at 18:09:07 from 174.239.98.194

You'll want to start your kick 0.03 miles earlier than you would in a 5 miler. Or 42 kilometers earlier than you would in a 50K.

From Jon on Sat, Jun 08, 2013 at 15:37:12 from 107.203.52.135

I should hire you as a coach, Jake. Or at least a race strategist.

Race: Sunrise Run 8k (4.97 Miles) 00:28:01, Place overall: 16
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.005.000.0012.00

AM- Sunrise run 8k, another of the Greenville Corporate shield events.  It's a fairly large race, with almost 900 people this year, and is somewhat top heavy.  I had never done it before and it was my first 8k since college.  I had planned to use this as a speed workout for my trail 14k in a few weeks, though I had hoped to be in much faster shape.  My ankle injury has restricted my for 6 weeks now.  Add on that this week has been very bad for sleep plus a slight cough, and I wasn't overly confident.  The GE team looked to be stacked, with maybe 10 people under 30 min.  My last fast race was the RDT 5k in January where I crushed my PR, finishing in 16:01.  My 8k PR is 27 min, so I hoped to be somewhere in that ballpark.  It's nice to wear my green shorts again, too, and even had a few people recognize me and thank me for my blog posts.

Woke at 5 am, ran a bit, drove to the race, ran more with the guys, then lined up.  It was warm (70 deg) and very muggy.  I planned to follow my normal philosophy of starting as fast as I can, assuming my endurance will let me hang on.  We started and I found myself around 10th place.  Mile 1 went by in 4:57, though everyone thinks it was short since it did not feel like we were running that fast.  Kyle was the only GE guy ahead of me, though Dan and Jim were immediately behind me.  I felt great through about mile 2, though Dan did pull ahead (I didn't see mile markers 2 and 3, so no splits).  I felt ok during mile 3 but just couldn't move as fast as I wanted.  Jim and Phil both pulled away from me rapidly around mile 4, though they both said that it was more me slowing down than them speeding up.  I was definitely not enjoying life and just wanting the race over- today, my go-out-hard philosophy didn't work well.  One more GE guy, Jacob Behal, pulled away a minute later and I was alone with my fatigued legs the rest of the way.  I turned the final corner as the clock counted to 28 min, with me finishing in 28:01.  My shirt was soaked with sweat, though most of the guys were so bad that even their shoes were squishy.  Ahh, summer races.  Winning time was 25:23 for the men, 29:24 for the women.  Results here.  

Overall, a very blah race.  I just didn't have a good run, and probably didn't deserve one based on training, sleep, etc.  Admittedly, 28 min 8k isn't bad.  Most years, it would have been top 5-10 at this race, and never lower than number 2 GE runner.  This year, though, I finished 16th overall and 6th GE runner.  Wow.  We definitely have a good team- I dare say we could be competitive at a normal college meet (not top level, but mid-level).  Not bad for a bunch of married-with-kids, 40-hr-a-week mid-age guys.  

Finished with a long cooldown, then went to REI garage sale.

Hopefully I can feel better at my next race.  Jim provided some words of encouragement, reminding me that he dropped out of a 5k last weekend cause he felt so bad, and now he ran well today.  Anyways, I plan to get in a few more speed workouts. 

Fastwitch Miles: 11.00TS 6 Miles: 1.00
Weight: 0.00
Comments
From Rob Murphy on Sat, Jun 08, 2013 at 21:49:03 from 24.10.249.165

Loved that race report. That was the last race I ran in Greenville before I moved to Utah.I used to have my cross country runners do it every year.

I think 28:01 is a really solid time. I like how you keep one toe in road racing.

From Jon on Sun, Jun 09, 2013 at 05:26:12 from 107.203.52.135

Thanks, Rob. Honestly, I only do it because my company pays for it, and cause I view it as a good workout. It's been fun re-learning how to race fast, though- prior to moving to Greenville, I hadn't regularly raced anything short since college, other than the Striders races (which are not PR courses).

From Paul on Sun, Jun 09, 2013 at 08:53:55 from 70.59.13.6

Nice job. Spot yourself a minute for the humidity.

Is it ironic that you ran a road race yesterday, while I did a long trail run?

From Jon on Sun, Jun 09, 2013 at 16:02:36 from 107.203.52.135

Paul- yes, the heat and humidity slow me down. But, to be fair, most my college 8k races were cross country, sometimes very hilly, and at altitude, so it evens out.

Ahh, the irony. Don't worry, I'll be doing a trail run next Saturday, too.

From steve ash on Mon, Jun 10, 2013 at 13:09:30 from 174.52.100.252

Definitely not a bad time at all and considering the results it looks pretty competitive. Overall I'd say you have done really well. How many people at our age can say they have a sponsor?

From jtshad on Mon, Jun 10, 2013 at 13:20:00 from 141.221.191.225

Good race all things considered. That is an amazing range you have and to be competitive through the whole spectrum in impressive.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

Am- 12 ez on the treadmill followed by a very long day at work.  Left foot, both calves, and both sides of groin are sore.  I guess Sat was a challenging race, after all.

TS 6 Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.004.0012.00

What a rainy few months. Well above average, with rain almost every day. It has already rained over 5 inches at my house in June, with two-thirds of the month to go. The average month has 4 inches total. Now it's going to heat up, too- mid 90's the next few days.

Lunch- 8 run, 4 xt.  It's definitely getting hot, and I'm getting a cold.  Ironic.  Someone call Alanis Morissette. 

TS 6 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Supposed to run this morning, but felt like I was getting sick and was very tired, so skipped it.  Then felt worse and worse during the day so had to skip my Paris Mtn trail run with Jason.  I have to feel pretty bad to skip one of my rare trail runs.  Blah.  Plus long hours at work.  

Weight: 0.00
Comments
From Bob on Wed, Jun 12, 2013 at 20:14:45 from 67.176.195.62

Get well, rest up. Trails will patiently wait for you.

From Neasts on Thu, Jun 13, 2013 at 20:26:21 from 71.32.225.219

Yep, the trails will always be there. You won't even remember you skipped a day this time next week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Lunch- felt moderately better, so went on a lunch run with Paul and Aaron.  Egads, it was hot and humid- in the 90's.  First hot week of the year.  50 minutes with those guys, then I ran the trails to Sams club.  11 miles total.

TS 6 Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.503.000.000.000.0017.50

AM- wanted a bit of fast running. Warmed up 3 miles and felt tired and sluggish, so almost quit. Warmed up 1 more mile and went ahead and cranked it up. Ended up with 3 miles at MP, then a bit of a cool down. I had planned to be in much better shape right now for my next race. Life got in the way.

Lunch- only 80 deg today, so much nicer than yesterday. Still warm, though. 10 miles with a big group. Fruit at the gym, too, so gotta love that. We compared sweat after the run and the others accused me of not even having sweat glands.

TS 6 Miles: 17.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.000.000.000.000.0021.00

AM- Finally made it up for a trail run again.  I felt like running the FHT but didn't really want to run the Bench, where I knew I would push myself.  So I ran a trail I've never done before- 5.5 miles RT to the waterfalls at Estatoe Gorge and back.  Then ran FHT to the beach at Joccasee, which includes a little bit at the end I've never done before, either.  Saw Merle along the way- he was taking 4 runners on their longest run ever (17 miles) in prep for a 50 miler they signed up for in the fall.  I ended up with about 21 miles in just under 4 hrs running time and 3800 ft climbing.  Wasn't even too hot or too many spider webs.  As soon as I got home, I had to go clean the church for a few hours, then go to Lowe's to get some paving bricks, then mow and trim the lawn, all of which took me until 8 pm.  I really need a nap.  But first I have to start preparing my lesson for church tomorrow.  At least time goes fast when busy.

The week ended up higher mileage than expected, given that I only had 24 miles mid-morning on Thursday.  Unfortunately, I've missed many planned speed sessions, which isn't good for my fast 14k next weekend.  We'll just have to see how it goes. 

TS 6 Miles: 21.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM- 8

Lunch- 8 more.  Not too hot, rather pleasant today.  Although the other guys didn't think so and ended up completely sweaty. 

TS 6 Miles: 16.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.500.000.000.000.0021.50

Lunch- 9 with a few of the guys.  It rained this morning (and very hard last night) so it was very humid.

PM- PM with Justin (fresh off lasik surgery), Jason, and Merle.  The most mud and puddles I've ever seen at PM, probably due to the 4 inches of rain last night.  Went the long way- 12.5 miles and 1500 ft in 2:14 or so. 

NB 860 Miles: 12.50TS 6 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Lunch- planned on about an hour, but my ankle really hurt and I felt just plain tired all over.  Turned around early and stopped at 32 min.  Not how I wanted to feel race week.

TS 6 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch- wasn't sure I wanted to go running cause I still felt tired and sick, but dragged my butt outside to try at least a few minutes.  Ended up running all planned 6 miles to Sam's Club, then doing 4 strides.  We're leaving in the morning for Charleston, and my race is Sat morning.  After that, I think I'll take a week or two completely off before I start my long grind of base building towards Pinhoti in Nov.  I need a break, which is sad since my past 3 month have been fairly low mileage anyways.  For example, I averaged 88 miles per week in Jan and Feb this year, but only 58 mpw in Apr and May.

TS 6 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

AM- 3.5 by myself, then a mile with both my girls riding their bikes alongside.  Our 5 year old, who is normally somewhat timid, decided this week to remove her training wheels and taught herself how to ride in just 1 day.  

TS 6 Miles: 4.50
Weight: 0.00
Race: Awendaw 14k trail race (8.5 Miles) 00:58:29, Place overall: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.008.500.000.0015.50

Report later. Had a blast at the inaugural trail race competing against some awesome runners. Now to finish my vacation in Charleston.

Belated update- put a few thoughts on my blogspot page

Trail N1 Miles: 15.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Week off from running.  R&R before a long build up to Pinhoti 100 in November.

 I did get my metabolism tested at the gym.  Based on their data, my resting metabolism rate is in the top 1% for calorie burners, meaning I burn far more than most people just by sitting still.  Add in my running calories, and I average needing over 3100 calories a day.  Yummy. 

Last year, I ran 2035 miles Jan to Jun.  This year, 1669.  So basically, I'm a month behind this year vs last.  Might be the first year since I joined FRB that I don't increase my miles.

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

Great day today- Marci took me to a spin class first (5 miles xt), then we went and picked tons and tons of blueberries for a while (I might have eaten just a few), then to a dairy farm/creamery for fresh ice cream.  After that, I mowed the lawn and then we went swimming for a few hours.  Lots of fun family time.

Rest week is over and I'm ready to get back at it, especially after following the Western States 100 today.  I'm starting a slow build up to Pinhoti 100 in November.  Should be a blast.

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

Lunch- 2nd half of the year is here, so it must be time to get back to work. 8 miles with the guys, then 2 miles on the trails. Rained a while, then was just humid but not too hot. What a rainy spring/summer.

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

PM- Paris Mtn on a relatively cool but humid evening after some thunderstorms.  Usual loop of 10 miles in 1:43 with Merle and Jason.  As surprisingly good as I felt yesterday after my rest week, I felt equally as bad today.  Just slow and tired- got dropped several times.  Oh well.

Progrid Guide TR Miles: 10.00
Weight: 0.00
Comments
From Bob on Tue, Jul 02, 2013 at 20:09:35 from 67.176.195.62

Keep it up champ.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch- 8 with Fedor.  Super sluggish again.

Fuel XC 2 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No run. Instead, spent 16 hrs traveling, including 9 hrs on airplanes with 4 kids, 2 of them lap children, to reach Oregon. The kids were actually well behaved. It's kind of fun to have your 22 month boy sit on your lap for 8 hours. Needless to say, we didn't watch any fireworks.

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

Am- 13 mile run in 1:41. Headed west from West Salem into some beautiful, very hilly farm country full of Christmas trees, blueberries, and wineries. And I didn't miss the heat or humidity at all. 1600 ft climbing.

NB 860 Miles: 13.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.000.000.000.000.0021.00

AM- 21 miles on the very hilly roads around Salem. 4 or so miles dirt road, the rest pavement. Felt super sluggish and terrible the first 2 hrs but then felt much better the last hour. Probably started at 9 min pace but had some sub 7 and even sub 6 sections by the end. Milked 1 gu and 1 bottle for the entire run. 2500 ft climbing (like I said, hilly) in 2:50 or so. It's nice to feel good at the end of a run.

NB 860 Miles: 21.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

AM-12 on the beach in Oceanside, OR. Nice beach to run on, though not much vert other than the 200 ft trail from the house. Plus running on the flat, soft surface sure strains my calves a bit. Think I'll head into the woods next.

Trail M2 Miles: 12.00
Weight: 0.00
Comments
From Rob Murphy on Mon, Jul 08, 2013 at 10:54:27 from 163.248.33.220

Vacation? Nice spot.

I'm waiting on you comment about my post yesterday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

AM- 12 very slow miles winding around the neighborhoods trying to find trails wherever I could. Saw 2 deer within 10 to 20 ft. Ran to a lighthouse then down a huge cliff to the beach. Enjoyable run, if slow. 2000 odd ft climb, 12 miles in 2 hrs. Cool and very foggy.

NB 860 Miles: 12.00
Weight: 0.00
Comments
From J Cole on Tue, Jul 09, 2013 at 15:00:13 from 199.254.206.4

Cliffs and fog. Any Barkley flashbacks?

From Jon on Thu, Jul 11, 2013 at 13:23:23 from 76.2.30.26

Nope. Nada. I was never lost.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.500.000.000.000.0013.50

AM- headed up into the hills above Oceanside on the logging roads today.  Most of the roads I ran were nice dirt/gravel roads, but some were long abandoned and overgrown with weeds.  Saw 3 deer and only 1 guy in a truck.  As bad as I felt yesterday, I felt great today- even ran some sub-6:30 miles at the end, basically doing a 4 or 5 mile tempo.  Kinda cool running through some deep, dark woods where you almost need your headlamp, then through some clear-cut sections with nice views of the Tillamook valley and the ocean.  Nice day.  13.5 miles total with 1800 ft climb in 1:50.

Trail M2 Miles: 13.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

AM- ez 9 miles or so. Mix of road, dirt road, and beach. Plan on long run tomorrow.

NB 860 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.500.000.000.000.0021.50

AM- 21.5 miles on the logging roads around Oceanside. Enjoyed myself and felt good. Saw 6 adult elk, then later saw a spotted baby elk by itself. Also found the way to the tower at the high point on the peninsula. 3300 ft climbing, 3:05.

Trail M2 Miles: 21.50
Weight: 0.00
Comments
From Bob on Fri, Jul 12, 2013 at 17:57:55 from 67.176.195.62

Could use some of those views round here. Tired of scenery. Nice run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.500.000.000.000.0013.50

AM- I rarely run the day after a long run so wasn't sure how I would feel. Ended up ok, if sluggish. Last run in Oregon, so I tried to find new stuff. Ran single track to the lighthouse and beach, then ran down the closed highway (landslide in Jan took out a section). On the far side, I found a dirt road that led to a state park where I ran 2 miles on the beach before turning around. On the way back up the dirt road, I found another single track that I followed a ways till it turned the wrong direction. After following a game trail and then 20 min of bush whacking (good Barkley training?), I was back near the lighthouse for the run back. Very slow run with lots of detours, technical terrain, and stops. 13.5 miles with 2300 ft climbing in 2:25 or so.

This was my highest mileage week in 2 months. I only had 6 runs but that totaled 12 hrs 20 min running, so generally fairly long runs.

Trail M2 Miles: 13.50
Weight: 0.00
Comments
From Adam RW on Sun, Jul 14, 2013 at 06:40:53 from 71.45.96.54

WOW! Much nicer than a shoulderless round in SC...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- 10 with the guys.  Back to the heat and humidity of SC.  We arrived home after 2 am this morning, after a 16 hr travel day.  Bleh.  At least the kids were generally well behaved on the flights. 

I know I keep repeating this, but it has been so wet here.  Greenville averages 4 inches of rain per month and 48 per year (pretty consistent).  In the first 2 weeks of July, it rained 20 inches at the airport here.  That's after one of the wettest June's ever, too.  It's nuts!  20 inches of rain in 14 days.  My grass has never looked so good but I'm not sure I can ever cut it because it's always too wet. 

ERide Miles: 10.00
Weight: 0.00
Comments
From Jake K on Mon, Jul 15, 2013 at 19:51:41 from 67.177.11.154

I can't even imagine that much rain.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Lunch- 6 miles with Barry, then 5 by myself on the dirt/mud.  Hot and muggy.  The blackberries are finally ripening by Sam's Club so I stopped and ate 30 or so.  Delicious.  11 miles total.

 I highly suggest popping over to Justin Cole's FRB today.  Looks like someone is learning and reflecting... 

Road M3 Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- it was a warm one today.  10 miles with the guys.  Started with a group of 9, so pretty big group.

Fuel XC 2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

Lunch- ez 6 win the guys

PM- Paris mtn with just Jim. Hot and humid. I'd almost say it's summer. Jim hit his head on a branch and had blood streaming down his face for a while. I took a fall near the end and dirtied myself up. I'd say it's the dirtiest I've ever gotten from a fall, partly cause it was on soft dirt and I was soaked with sweat. Both knees, both hands, my right arm, and somehow my entire back from shoulder to mid-butt (guess it pulled my shorts down some). We passed by a campground a mile later so I tried to wash off in the bathroom but it was futile, till I realized there was a shower. I hopped right in and cleaned up quite a bit, then finished the run. I was already soaking wet, but that was definitely my first mid-run shower. 12 miles and 1400 ft climbing in 1:55.

Fuel XC 2 Miles: 6.00Trail N2 Miles: 12.00
Weight: 0.00
Comments
From Adam RW on Thu, Jul 18, 2013 at 20:47:09 from 71.45.96.54

That "trail" by my house is not what I expected. Very short. However, I heard there are some good ones within a 20 minute drive. I'll have to check them out. I think this is a campground there so I'll look for showers to keep cool. We've actually had it relatively easy compared to the rest of the country.

From Cody on Fri, Jul 19, 2013 at 20:24:28 from 76.27.36.99

I like the mid-run shower idea. Love it actually.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM- 8.  Fresh fruit Friday in the gym, so I pigged out.  Yummy.  Felt bad the first mile of the run (tired/sluggish) but managed to keep going the full hour.

Lunch- 8 with the guys.  Stopped by the blackberry bushes, too.  Very hot/muggy- after the run, we all pretty much collapsed next to the fruit table.  I think I ate 5 or 6 watermelon slices, plus other food. 

Fuel XC 2 Miles: 8.00Road M3 Miles: 8.00
Weight: 0.00
Comments
From Cam on Fri, Jul 19, 2013 at 20:16:00 from 67.222.234.132

Fruititarian? : )

From Jon on Fri, Jul 19, 2013 at 20:21:02 from 107.203.52.135

Might as well have been today. Except I also had 3 donuts and a brownie. Don't think that's fruititarian-kosher.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.000.000.000.000.0022.00

AM- drove to Rocky Bottom to get in some good hillwork.  Ran FHT up Sassafras, then decided to go down the trail towards Caesar's Head rather than Table Rock to see what that was like.  I only made it a mile, which was slow due to excessive undergrowth even though it dropped almost 800 ft.  Decided to go back to regular FHT rather than bushwack.  Got back to Sassafras, having traveled a whopping 6 miles in 1:45 (17:30 avg pace).  Most of the steep climbing for the day was over, though, as I had already climbed 2600 ft and had probably 2/3 of the walking done.  Cruised down the FHT towards TR, which had relatively few spider webs even though I only saw 5 people all run.  Decided to go all the way to Bald Knob overlook, 10 miles from the car.  Felt generally good after about the 2 hr mark and was glad to get in some nice heat work, hill work, and a good long run.  Finished with just over 22 miles (almost 22.5) and 5800 ft in 4:48.  I'm also getting my summer hydration plugged in- I only drank 110 oz and 3 S-caps, and didn't take any leaks after the first hour (as opposed to previous, where I drink more and keep stopping every hour).  No need to run over-hydrated since I'm only going a few hours.  85 deg at the finish and still very humid, with me just beating the afternoon thundershowers.  Finished with a dip in the creek and drove home, arriving at 3 pm, over 8 hrs after I left home.  Solo run meant I got through 6.5 hrs of ultrarunning podcasts, too.

If I ever had ultra buddies visit, I'd either take them on this run or on the Bench Marathon.

Trail N2 Miles: 22.00
Weight: 0.00
Comments
From Steve on Sat, Jul 20, 2013 at 22:39:27 from 66.87.6.192

Serious training run, wow...

From J Cole on Mon, Jul 22, 2013 at 09:04:38 from 199.254.206.4

I can promise you that you didn't miss anything between Sassafrass and Caesar's Head. It's a boring stretch through there with few vistas.

If someone from out west visits, I think you should take them on Hogback mid summer. That way they know just how badly southern vegetation hates runners.

From Jon on Mon, Jul 22, 2013 at 17:16:55 from 107.203.52.135

Good idea. Stinging nettle, thorny plants. And countless ticks, too!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

AM- early morning run with Jim and Dan.  Wasn't too warm or humid, relatively speaking.  Quads had soreness of maybe 1 out of 10, so that's something.  It means I did at least a little bit of good pounding on Sat.

Lunch- 10 more with some of the guys.  A bit more tired and slow, plus warmer.

Fuel XC 2 Miles: 10.00NB 860 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

Lunch- longish lunch run. Even picked some wild blackberries again. 12 miles or so. Not as hot or humid today.

Fuel XC 2 Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.008.000.000.000.0022.00

AM- wanted to get in my first workout in forever. 3 miles warmup, then 8 mile tempo. Started easy at 6:30 pace, then steadily increased the pace to sub 6 by the end.  12.5 miles total in 1:22 or so.

Lunch- Got my gait analyzed at the gym.  My leg length difference affects my stride (right is .5 inch shorter), but I've always known that.  Ran a bunch, too- 9.5 miles total.  Rather hot and sweaty out today.

Pretty tired by the end, especially the last mile.  I realized I've done 110 miles in the last 7 days.  That's about as high as I ever go. That's almost Jake mileage, minus all the sub-5 min workouts.  Looks like I'm even on top of the mileage board, though a lot of that is cause most the Utah runners were racing today.

Fuel XC 2 Miles: 9.50Road M3 Miles: 12.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.500.000.000.000.0018.50

Lunch 6

PM- last Paris Mtn run with Justin before he leaves for New Hampshire. Met him, plus Aaron and Lynn, at BOP, then ran into the park to meet Barry and Josh. Ran up SS and the Brissy Ridge to upper kanuga, which we rarely run. By sheer luck, we ran into Jason, bringing our group to 7. Ran down to the lake. We could see some dark clouds and lots of lightning but no rain yet. Justin took us on some crazy route after the lake, mainly off trail on a sewer line with quite a few thorny bushes. At least a front moved through, dropping the temps 10 degrees. Finally ended back on BR and ran down. With about 2 miles to go, the skies opened up in typical SC torrential rainstorm. The trails flooded almost instantly, and we were soon running in ankle deep water. And deeper- it's nuts how hard it can rain. 70 deg and a hard rain can be quite enjoyable, splashing and singing. Ran to Barry's truck and hopped in the back for a ride back. Then went to Five Guys for burgers and brownies. Good run, enjoyable evening. I'll really miss him. Finished with 12.5 miles in 2:15, 1700 ft climb, 1900 ft loss.

128 miles the past 7 days of running.

Fuel XC 2 Miles: 12.50ERide Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

AM- 4.5 ez and slow. then water park and blueberry picking.

I ordered some Smartwool gear from their website Mon night and got 5-7 business days shipping. It arrived Wed. Guess they don't have huge demand for their warm gear in July. Especially going to South Carolina.

Hoka Bondi B Miles: 4.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.000.000.000.000.0019.00

AM- very last run with Justin before he leaves to NH for grad school. Drove to DuPont through a thick fog with thunder rumbling. This being this summer, the skies opened up for a while and we got soaking wet and ran much of the run with ankle deep puddles and mud. I still cant believe the severity of these storms. Even had to reroute a few times due to dangerously flooded streams. No rain the last two hours. But being wet isn't really bad when it's 75+ degrees out. Finished with 19 miles and 2200 ft climbing in 3:19, going from memory. Now to clean the house, help a guy move all his stuff out of his house and into my garage, then have a party for 2 families moving next week. Busy day, all on 4 hrs sleep. Good to get one last Justin run, though. It's been a fun two years and he'll have fun at grad school. I'm just never going to call him Doctor, that's for sure. By sheer coincidence, looks like I hit 2000 miles even for the year today. That is all.

 

With Justin after the run 

Crossmax Miles: 19.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.500.000.000.000.0021.50

AM- 11

Lunch- typical lunch run- started off with 7 guys, then pared it down until it was only Jim and I by the end of 10.5 miles.  That happens most days.  Jim and I inevitably do 2-4 laps around the track at the end for extra miles (each lap is .68 miles).  Legs felt real good today.  Going to try a workout with Hot Dan in the morning. 

NB 860 Miles: 11.00Road M3 Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.305.502.700.000.0020.50

AM- BW with Dan, similar to Feb 12 workout.  Long repeats on the GE track, 3 laps each = 2.05 miles per repeat with 90 sec recovery.  2 miles warmup, then first interval was 12:21.  I then took a pit stop and joined Dan for 2 laps in 7:59, then 11:55 for 3 laps.  Dan stopped here but I did one more repeat in 11:41, plus added on a makeup lap of 3:46.  Pretty good workout considering how I feel.  Avg pace was 6:01 at start and improved every repeat till last was 5:32 pace.  Finished with about 4 miles cooldown.  I think 14 miles total in 90 or 95 min.

 Lunch- 6.5 ez with Rob and Todd. 

ERide Miles: 6.50Road M3 Miles: 14.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

AM- too tired to get out of bed at 5:30 am

Lunch- 12 miles.  Started with 9 guys, winnowed down to just Jim by the end.  Like usual.  

Headed up to Scout Camp tomorrow in the Smokies.  Plan to run the famous Art Loeb trail through Shining Rock Wilderness, which I've never seen.  Looking forward to it. 

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 9 ez around home before heading to the mtns.

PM- Interesting run.  Staying for 2 days at Camp Daniel Boone Boy Scout Camp, which happens to sit right next to Shining Rock Wilderness.  The famous Art Loeb trail finishes in camp.  I decided to save it for tomorrow so ran what I expected to be a more tame creek trail that appeared to be similar to Jardine Juniper, 2000 ft climb and 10 miles RT.  You would think after 3 years in the South I would stop underestimating the technicality of these trails, but you'd be wrong.

The trail started with a very steady climb for 3 miles along Little East Fork river.  The trail was all runnable but definately much rocker than expected.  Then it crossed the river and started a climb up to Art Loeb.  The trail was still a runnable grade, but much of it was very, very overgrown with plants from shin to above head height.  For much of it, I just ducked my head, put my arms over my face, and pushed through.  My shins got absolutely shredded, bloody and raw.  Not fun at all- I really don't recommend the upper part of this trail at all.  Finally reached a junction, but they don't mark trails in the Wilderness area.  Wanted to do a loop with Art Loeb rather than descend the overgrown trail so spent a while trying to figure out which trail was correct.  After many dead ends in 8 foot high raspberry bushes, I finally turned around to retrace my steps.  It was miserable till the river crossing.  Then, what seemed very rocky on the way up was actually quite nice on the way down and my tired legs carried me over the technical terrain with ease.  Finished with 12 miles and 2600 ft climbing in 2:43 (yes, 13+ min miles).  Very tired and thirsty, as my one bottle was inadequate for a 3 hr summer run.  It was a sign for things to come tomorrow.

Fuel XC 2 Miles: 9.00Crossmax Miles: 12.00
Weight: 0.00
Comments
From Jake K on Sat, Aug 03, 2013 at 16:39:33 from 67.177.11.154

13+ miles... at Des News, we ran 3 miles in that amount of time.

Sorry, couldn't resist, you set me up! :-)

I'm actually coming down to the Carolinas in two weeks. But I'll be at the beach, running on flat roads... heaven.

From Bret on Sat, Aug 03, 2013 at 16:55:45 from 166.147.120.154

If there is a trail called Jardine Juniper - I must run it.

From Jon on Sat, Aug 03, 2013 at 19:54:37 from 107.203.52.135

Bret- it's in Logan. Talk to Cody.

Jake- actually, my Friday run was slower. 6 hrs, 19 miles. I've run marathons faster than I ran the first 7 miles.

Have fun at the beach. You might like the flat roads, but let me know how the temp and humidity treat you.

From Jake K on Sat, Aug 03, 2013 at 21:06:51 from 67.177.11.154

I already know it will treat me. I think humidity is way tougher than altitude.

From Jon on Sat, Aug 03, 2013 at 21:12:13 from 107.203.52.135

What part of the Carolinas are you going to? Hilton Head to northern NC is about a 500 mile spread. Slightly cooler, the more north you are.

From Jake K on Sun, Aug 04, 2013 at 08:15:45 from 67.177.11.154

Wilmington area, so... south.

I really don't mind it, even the humidity... just happy to be on the ocean for a week. I run in the heat of the day when its 100+ here, so I'm not gonna complain if I have an ocean to jump into afterwards :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.000.000.000.000.0019.00

AM- Epic run on the Art Loeb trail.  This was, without a doubt, one of the most brutal, slow, painful, epic, and (at least once it was over) enjoyable training runs ever.  I mean, 6 hrs for 19 miles with half the water I needed for a hot summer run- and that doesn't start to describe it.  Anyways, started in camp and ran/hiked 3.7 miles up the start of AL.  I had been warned about some hornets/yellow jackets at one spot and thought I avoided it, but they still found me.  2 quick, very painful stings later, I moved on.  Met some campers at the saddle and we conferred on which path went where (again, I'm really not a fan of "keep the wilderness pure with no trail signs").  I ran/hiked the 1.3 miles up to the top of the famous Cold Mountain (namesake for a book and movie).  The first half was too steep to run, the second half was extremely overgrown, worse than yesterday's run.  2/3 mile pushing through bushes is just slow.  The reward was 2 overlooks that made the climb worth it.  Returned back to the saddle.  To give you an idea on how technical and slow it had been so far, I reached the saddle at 2:35 into the run.  And it was only 7 miles.  I've run marathons faster than that, y'all.

I had hoped the next section of the Art Loeb would be fast running as the trail appears to follow a ridge, but a backpacker told me it was the most technical section of all.  He was right.  Just a brutal trail following a ridge, sometimes dropping off the sides almost vertically.  I got lost and had to do some backtracking.  The section is called the Narrows and it's some of the slowest trail I've ever been on.  After about 3 miles of slow trail and over an hour later, I finally hit the only smooth, runnable trail of the day.  I cruised along, passing the confusing intersection from Thursday where I got lost (very easy to do on the unmarked trails) and pushed on till an open meadow, about 11 miles and just over 4 hrs into the run.  Time to go back.

One thing I should mention.  For summer runs, I usually plan on 25-30 oz of water an hour.  For this trip, I only took 110 total ounces.  I had really been rationing and started to notice on the way back.  At first, my hands and wrists got really puffy, then my feet swelled up.  Finally, I stopped sweating.  Yeah, that's really not a good sign.  I begged 10 oz water from some backpackers and pushed on.  The narrows was again confusing, with a couple wrong turns and even some significant backtracking when I thought I was off-course but wasn't.  I was very relieved to finally reach the saddle, 3.7 miles from the end, as I figured I could make the downhill even feeling poorly.  The downhill was again very rocky and slow and I walked some of it, partially due to technicality and partially due to how I felt.  It took me 70 minutes to get down!  I ran into a scout troop hiking up that had about 20 wasp stings between them.  When I reached the nest, I took a few extra minutes to circle way around the mean buggers.  I finally pulled into the trailhead 6.5 hrs after starting.  My watch ran for 5:56, and my "running time" was 5:25.  19 miles and 5000 ft climbing or so (garmin connect said 7000+ ft).  What a run.  I was pooped and jumped into a river, laying in the cold water and earning some stares from boy scouts.  I had missed breakfast and lunch, so had to drive 30 minutes into town for a wonderful Waffle House meal.  Great Southern run all around.

Past 2 days, 10 hours running.  Wow- pretty wiped out.  This run was perhaps my longest training run ever time-wise.  I wasn't exhausted from running fast, but it was very rough terrain and I got way too dehydrated.  Hope this will help and not hurt for my race next week.  It's interesting my race will be almost twice the distance but hopefully the same time.

 

 

A nice stream near the start.  You can tell cause my shoes are clean and dry, my legs aren't bloody, and my shorts aren't torn and wet 

 

 

View towards the Smokies from Cold Mountain 

 

 

Looking towards Asheville.  Pretty country. 

 

 

 

This is the trail, climbing over the rock.  See the almost sheer wall above and below the trail?  Terrain like this = 3 mph pace. 

 

 

Typical trail.  Yeah, not much of a trail. 

 

 

The only fast running of the day. 

 

 

View from the Bald at the turnaround.  Glad I made it all the way to this point.  You can see why they call these the Blue Ridge Mtns. 

Trail N2 Miles: 19.00
Weight: 0.00
Comments
From jtshad on Sun, Aug 04, 2013 at 09:24:57 from 69.20.183.178

Sounds like...fun?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

AM- Pretty early run to get in a few miles before cleaning camp and heading home.  Ankles and achilles were sore from yesterday's adventure and I kept turning my left ankle today.  Lower legs are pretty swollen.  Did an easy run- 3 laps of the scout swimming lake waiting for the sun to come up, then 4.5 miles out and back on the Little East Fork River trail again.  Shoes were still wet from Thur so I was squishy the whole time.  Finished with 7.5 miles in 1:13 and 1300 ft climbing.

Almost 18 hrs running this week.  Plus highest mileage week of the year, which easily could have been 20 miles higher if I didn't have 2 super-slow runs.  Going to do very easy Mon-Fri next week, then race Laurel Valley on Saturday.  35 miles across South Carolina in the middle of August with no aid stations.  Genius. 

Crossmax Miles: 7.50
Weight: 0.00
Comments
From Rob Murphy on Sat, Aug 03, 2013 at 21:28:19 from 67.190.84.253

100 mile week. Nice job.

One thing I learned today at my coaching clinic is that running is one of the most important things you can do to improve your running.

From Jon on Sat, Aug 03, 2013 at 21:45:19 from 107.203.52.135

"One of the most important"? Not THE most important?

I could tell you that without a clinic. :)

How about you send me your clinic fee next time and I'll send you some more tidbits like that. Now where's my copy of Once a Runner?

From Adam RW on Sun, Aug 04, 2013 at 09:14:18 from 71.45.96.54

Those triple digit weeks always amaze me. Especially with some of the adventures you had earning them. Congrats on what looks like a fun week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Took a 2 hr nap today. That was much needed, especially after Friday's crazy run.

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

Should be some good competition for the race Saturday.  I'm expecting to be duking it out with Jason all day.  I plan to draft off him as far as I can.  Not cause I like drafting- especially on trail runs, I prefer to be in front for better trail visibility.  But, I'll make an exception for Laurel Valley.  It's worth it to let someone else go in front and sweep the thousands (literally) of spider webs.

Lunch- 8 ez miles.  Right Achilles hurt pretty bad during and after run.  Hope I didn't overdo it last week.  Good thing this is taper week. 

Stinson Miles: 8.00
Weight: 0.00
Comments
From J Cole on Mon, Aug 05, 2013 at 20:28:58 from 50.78.251.45

Thing about drafting is, you leave open the possibility the leader has some great gas. That could be a fatal mistake... Also, looks like you could have some great non-foothills-trail-ish weather.

From Cody on Mon, Aug 05, 2013 at 20:31:21 from 76.27.36.99

Gas is Jon's secret weapon. Oops, not a secret anymore...sorry.

From Neasts on Mon, Aug 05, 2013 at 21:04:44 from 206.81.149.241

I must be getting old (OK, I know I am) because one week to taper doesn't seem like much. Good luck this weekend!

From Jon on Tue, Aug 06, 2013 at 16:03:14 from 65.207.165.18

Usually my tapers are even shorter!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

0.  Resting the Achilles.  Still hurts like H-E-Double Hockey Stick.

Weight: 0.00
Comments
From Dale on Tue, Aug 06, 2013 at 20:08:12 from 69.10.215.11

Probably just that pre-race-tweak-that-feels-like-a-major-problem injury. I'm sure it won't be a factor.

From J Cole on Tue, Aug 06, 2013 at 21:18:52 from 24.128.227.91

You dont need achilles tendons to run stairs!

From Jake K on Tue, Aug 06, 2013 at 21:26:35 from 67.177.11.154

What's the deal with your achilles (ie. what part of it is hurt)? For me its the distal attachment, and if I get my lower calves really loose and the muscles in the arch of my foot loose, then my trouble spot doesn't bother me at all.

From Jon on Wed, Aug 07, 2013 at 04:50:36 from 107.203.52.135

Jake- it's my mid and upper Achilles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

It rained again today.  Of course it did.  It's rained about 6 inches in the past 3 days.  According to the newspaper weatherman, we are now above 50 inches of rain this year and well above the average annual total, even though we're just over halfway through the year.  Wet, wet, wet, all the time.  Green, green, green.

Lunch- 6 miles xt.  Achilles is feeling a bit better, so I'll give it a bit of a run tomorrow.  For today, though, just wanted to get some blood flowing.  Stationary bike worked well for that. 

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

Lunch- 6 ez.  Very humid today.  Leg was ok, about as well as expected.  Didn't feel worse post-run, so that's good.  It feels ok on flats, mainly hurts on uphills and downhills and especially on stairs.  Good thing Laurel Valley only has 7000 ft climbing, 6000 ft descent, and 4000+ stairs...

Road M3 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Lunch- 4 ez.  Achilles isn't perfect, but it's good enough.  Wake up at 3 am tomorrow for a 5 am start.  Last time I ran 6:05, so we'll see what happens tomorrow.  It's more humid today than ever this year (that was the consensus during the lunch run), so that might affect the race.  And, I've heard a large number of thunderstorms this week has blown down a lot of trees, which would really slow us down.  Plus the wooden bridges and steps will be wet, which makes them slick.  Should be fun.

NB 860 Miles: 4.00
Weight: 0.00
Race: Laurel Valley 35 mile (32 Miles) 06:04:03, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.0032.000.000.000.0033.00

Managed to win Laurel Valley today.  What a race.  Missed out on the 6 hr mark again, unfortunately.  Hopefully I'll have time to write more tomorrow after church. A few numbers: thanks to my usual no sleep pre-race, I have been awake 40 hrs straight, ran 37 miles, and ran through at least 500 spider webs, though it may have been 1000 (sadly, not exaggerating). What a day. Well, two days.

Update- wrote up a few thoughts on my recent races.  You can read it on my blogspot page

Fuel Trail 4 Miles: 32.00Trail N2 Miles: 1.00
Weight: 0.00
Comments
From Rob Murphy on Sat, Aug 10, 2013 at 19:33:18 from 24.10.249.165

Can't wait to read the full write-up!

From J Cole on Sat, Aug 10, 2013 at 20:44:59 from 24.128.227.91

Congrats again! Looking forward to the full write up. Now TAKE A NAP!

From Cody on Sat, Aug 10, 2013 at 21:02:38 from 76.27.36.99

The first Blog I checked today! I was expecting a win and you delivered! Nice Job!

From Dale on Mon, Aug 12, 2013 at 11:57:31 from 69.10.215.11

Nice job!

From Jake K on Mon, Aug 12, 2013 at 12:44:36 from 67.177.11.154

Nice race Jon.

Those spiderwebs sound awful, though!

From Bob on Mon, Aug 12, 2013 at 20:16:27 from 67.176.195.62

Gotta luv them webs! Great job!

From Adam RW on Thu, Aug 15, 2013 at 03:27:36 from 71.45.96.54

Nice win. Have to love the stress induced lack of sleep. Glad the webs weren't man size otherwise you'd still be stuck out there...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.005.008.00

Lunch- ran 3 miles with Todd, then xt 5 more.  I felt better than expected.  Don't get me wrong- my legs felt very tired and rather sore, especially my balky Achilles which is swollen, discolored, and achy.  But I felt better than expected given the race on Saturday.

Road M3 Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Lunch- 9 with the crew. Felt pretty good, with minimal soreness or fatigue.

Road M3 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM- 3 with Dan and Jim, then 5 by myself.

Lunch- 8 more.  I felt pretty good yesterday but real tired at the start today.  Fortunately, it seemed to lessen as I kept going and I felt ok. 

NB 860 Miles: 8.00Road M3 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.500.000.000.000.0017.50

Lunch 6

PM- PM with Merle and Barry. Legs were absolute poop. Barry and Merle were running away from me the whole time. Easily. Except when they were standing around waiting for me to catch up. Slow. 11.5 miles in 1:53. We do have a cold front right now, so the high was 75. It felt so wonderful. Next two days are even cooler.

Crossmax Miles: 11.50NB 860 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.007.0015.00

Lunch 8+7 on a cold day. 62 deg and rainy when we ran.

Road M3 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

AM- 62 deg and drizzly- this is the coldest weather we've had since April or May.  Wow.  Easy 6.5 miles, felt good and relaxed.  We have tickets for baseball tonight, so hopefully the rain stops.

Fuel XC 2 Miles: 6.50
Weight: 0.00
Comments
From Bob on Sat, Aug 17, 2013 at 16:37:18 from 67.176.195.62

Have fun at the old ballpark.

From Jon on Sat, Aug 17, 2013 at 19:40:13 from 107.203.52.135

Thanks. Unfortunately, just as they scanned our tickets, the announced the game was postponed. Literally, at the same time. No game tonight...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.004.0018.00

AM- 4+4

Lunch- 10 on another drizzly day.  I've decided it's never going to stop raining. 

ERide Miles: 4.00Road M3 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.006.000.008.0023.00

AM- BW with Dan. 2 miles warmup, then did ladder interval of the .68 mile track. 1-2-3-2-1 laps with 60 to 90 sec rest. Times were ok, not great. 4:02, 7:50, 11:49, 7:48, 3:42 (pace 5:55 to 5:26). Long 7 mile cool down. Saw a hawk 5 feet off the track. Achilles hurt the whole time.  15 miles total in 1:50.

Lunch- Achilles wouldn't let me run, so 8 xt

Road M3 2 Miles: 15.00
Weight: 0.00
Comments
From Rob Murphy on Wed, Aug 21, 2013 at 05:01:16 from 24.10.249.165

I saw your comment about the linkedin button and thought the same thing. Twitter and Facebook maybe, but I don't see any overlap with the FRB and linkein.

From Jake K on Wed, Aug 21, 2013 at 07:24:20 from 174.106.30.39

One of my favorite things about FRB is the lack of auto-integration with social networks.

From Jon on Wed, Aug 21, 2013 at 20:28:12 from 107.203.52.135

I'm with you guys, esp. Jake. I like my FRB simple and social-network free. Especially LinkedIn, which I've never, ever used. If I don't share runs with my facebook friends, I sure won't share them with professional friends.

From Cam on Wed, Aug 21, 2013 at 20:30:15 from 70.58.106.73

Jon- you going to put in for Hardrock?

From Jon on Wed, Aug 21, 2013 at 20:33:29 from 107.203.52.135

I put a comment on Sasha's blog, again. Maybe a bunch of us can comment and convince him to remove it or at least make it optional.

From Jon on Wed, Aug 21, 2013 at 20:43:57 from 107.203.52.135

Cam- I don't have a qualifier recently. 3 years, in fact, since the Bear 100. And Pinhoti in Nov is not a qualifier. So no, I guess not. If I did have a qualifier, I would, though. Might as well- your odds are so low, you gotta apply every year.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

AM- 9

Lunch- 9 more.  Rather tired.  Ok, very tired.  60 miles in 3 days will do that to you, especially when you barely sleep 5 hrs a night and don't eat enough.

I'm really not liking this LinkedIn "Share" button.  If you agree with me, please comment on Sasha's blog to get it off. 

Fuel XC 2 Miles: 9.00NB 860 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.506.000.000.000.0017.50

AM- Little workout with Dan and Jim.  Tempo run at Icar over rolling hills.  Started at 5:30 am, and I was very tired right away from my mileage and lack of sleep.  2 miles warmup, 6 miles tempo ranged from 6:01-6:19, then 2.5 cooldown.  10.5 total in 1:16.  

Lunch- 7 with Paul and Roush.  Warmish.  Tiredish.  Not hungry, thanks to 2 donuts pre-run.  My mileage has ramped up but I haven't been eating enough, so tried to fix that today. 

Fuel XC 2 Miles: 7.00Road M3 2 Miles: 11.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

PM- no time for a run tomorrow, so Merle and I headed up to Dupont State forest after work for a long trail run.  There was rumbling thunder, sometimes continuous, most of the run, though it only sprinkled on us an hour or so.  Legs felt ok given the weekly mileage.  Finished with 20 miles even and 2300 ft climbing in 3:04.  Got home from the run for the first time today at 9:30 pm just in time to tuck the kids in bed.  Now I'm going to shower and sleep.

Crossmax Miles: 20.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM- man, was I sore and tired when I got out of bed. No alarm (thankfully) but still awake by 6:30. But I threw on the Hokas and felt surprisingly good once I got going. Ran my usual home loop to the soccer complex. 6 miles in 45 min. Now I have a Boy Scouts activity, then cheer on my oldest daughter at her first-ever soccer game. I'm officially a soccer dad now, I guess.

Stinson Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.000.000.000.000.0022.00

AM- 7.5 miles with Dan on the track, then the trails behind GE for 4 more.  Saw 5 deer.  It was a splendidly cool morning, only 60 deg.  Perfect temperatures- quite nice to not sweat buckets in the early morning runs.

Lunch- 10.5 with the guys.  Lake.  Typical.  It's amazing the variety of topics we discuss.  We had to accuse Jim of becoming like me today, as he was ranting about the obvious lies the press and government are telling in trying to join the Iraq war part II, The Syrian Chapter.  Made me laugh.  If only it weren't so sad.

ERide Miles: 10.50Road M3 Miles: 11.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.0010.000.000.000.0021.00

AM- BW.  Felt terrible at the start so did a 4 mile warmup, then decided to go ahead with the workout.  Felt fine once I actually started moving fast.  10 miles in under 61 min for a tempo.  15 miles total.

Lunch- Typical lunch run 6.  Warm out today.

Had a friend say he felt he was turning into me, cause he's been surprisingly agreeing with Rand Paul recently.  Ha.

NB 860 Miles: 6.00Road M3 2 Miles: 15.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.004.0019.00

AM- 8 before my feet really started hurting.  Shoes just rolled over 500 miles, so time to retire them.  Then XT.  It's the end of an era with retiring these shoes.  They are the last pair of my inital Pearl Izumi's.  I owned 2 pairs of Pace (wore them for my first 100), a road Fuel, a float, and 3 identical pair of the red trail Fuel XC.  With the retiring of this last Fuel XC today, all those shoes are now gone.  They were good shoes, but I definitely like the new PI shoes better.

PM- mid-afternoon runs are pretty miserable when you're very hungry, it's hot, running alone, have done tons of miles, tired, etc.  Very slow 7 miles or so that included some walking, sitting, and stopping.  Finished with a bit of biking.  Just one of those runs.  I guess it's training myself to run on tired legs.

Fuel XC 2 Miles: 8.00Road M3 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.000.000.000.000.0019.00

Lunch- 10 miles at lunch.  Last 3 by myself behind GE.  Egads, it was hot and humid today.  In the 90's with a heat index even higher.

PM- 9 more near the soccer fields while my eldest had practice.  Still hot and humid.  Blah.  Ready for 70 deg highs.

Progrid Guide TR Miles: 9.00Crossmax Miles: 10.00
Weight: 0.00
Comments
From Rob Murphy on Thu, Aug 29, 2013 at 19:33:37 from 24.10.249.165

You don't see egads so much anymore.

Nice day!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.000.000.000.000.0019.00

PM- These Friday evening trail long runs are tough, especially when it's hot, humid, and at the end of a high-mileage week.  Went to Croft State park- it was 85 deg and humid when I started.  Did a 5 mile loop then changed shoes cause my arch was hurting and I wanted more support.  Then did 14 more miles.  There is a variety of trails here- some very flat and smooth, some very technical and twisty.  I forgot how many spider webs there would be, though, so wasn't mentally prepared, which meant they annoyed me.  Especially the ones right in the mouth.  I felt pretty bad and had a few walking breaks around 90 min, but then felt better by the end.  Saw 1 person on the trails the entire time and two dozen or more white tail deer- they were everywhere.  Didn't take my headlamp and got caught in the dark, which is always an ankle-twisting adventure.  But there were a number of lightning bugs out, a neat experience.  Finished with a slow 19 miles and 1600 ft climbing in 3:17.

Finished with a burger and ice cream at Culvers.  Tomorrow morning, I will be a moderator for iRunFar's race coverage of UTMB, a first for me.  Follow us at this link: http://www.irunfar.com/2013/08/2013-the-north-face-ultra-trail-du-mont-blanc-utmb-live-coverage.html.  After the race, I have to help someone move all their boxes that have been filling my garage for the last 6 weeks.  It will be a busy day.

Trail N1 Miles: 5.00Trail N2 Miles: 14.00
Weight: 0.00
Comments
From Bob on Sat, Aug 31, 2013 at 18:31:10 from 67.176.195.62

Another great week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.000.000.000.000.0022.00

AM ended up not running on Sat to rest my sore PF. Still finished with 100 miles in 5 days. Got up early today, ran 1 mile then met Hot Dan at the gym to run around the neighborhoods for 10 miles. Went home and Marci wasn't ready for her workout, so I added on 6 more. 17 miles in 2:05 or so. Nice weather, felt good and relaxed. No foot pain. I love Strassburg socks- annoying to sleep in but they do wonders for Achilles or PF pain. Best treatment I've ever found.

I've felt like my training the past 2 months has been ok, but not great. A bit inconsistent. I was surprised to see I ran 380 miles both months. Made me feel a bit better. I'm feeling stronger, and am being reminded that the bulk of real base training is just a lot of average runs on tired legs.

Happy Labor Day, everyone. To all 4 of my readers. :)

PM 5 more at 10 pm. Took all my energy to keep down the greasy Mexican food from dinner, but I succeeded.

Progrid Guide TR Miles: 22.00
Weight: 0.00
Comments
From jtshad on Tue, Sep 03, 2013 at 08:39:17 from 141.221.191.225

Nice run, especially the 5 miles after the Mexican food. Hope the PF is getting better (Kami is battling it again too.)

From J Cole on Tue, Sep 03, 2013 at 15:32:31 from 24.128.227.91

I miss mexican food. I dont miss running afterwards.

From Bob on Tue, Sep 03, 2013 at 19:38:10 from 67.176.195.62

Yes heard some good things bout those socks. Self massage rolling on a baseball or softball works good for me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.000.000.000.000.0022.00

AM- 12.  I get annoyed watching the news during the run.  It's embarrasing to see all the media spouting how we need to attack Syria because Obama set a Red Line that they crossed and we can't go back on our word.  It's like a group of immature teenagers.  Which is worse- going back on your word, or killing people.  Shouldn't be a hard decision.

Lunch- 10 more. Upper 80's and humid.  Again.  Summer came late but is hanging on.

My Timex Ironman watchband is almost torn through, so I ordered another.  I got my first Timex when I was 14 or so and have never used another regular watch.  I think this is my 4th or 5th one.  I love these watches.

NB 860 Miles: 12.00Road M3 2 Miles: 10.00
Weight: 0.00
Comments
From Kendall on Wed, Sep 04, 2013 at 17:53:28 from 208.187.252.10

Ditto on the timex. I'm overdue. Didn't buy one with the 100 lap feature like i've had in the past and missed it.

From Jon on Wed, Sep 04, 2013 at 18:58:35 from 107.203.52.135

Kendall- yeah, I have to 100 lap flix watch. Like everything about it. Does everything I want, plus more.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.500.000.000.000.0019.50

AM- 11, most of it with Hot Dan

Lunch- 8.5 with the guys.  There were 11 of us today- that's quite a large group to run down the road with.  Looks pretty cool. 

Either my feet are swollen from all my running recently, or my feet are now wider.  Most of my shoes now feel too narrow in the forefoot, a new problem.  It's a bit annoying.

Progrid Guide TR Miles: 8.50ERide Miles: 11.00
Weight: 0.00
Comments
From Dale on Thu, Sep 05, 2013 at 10:31:33 from 69.10.215.11

Join the club. Difficult to find shoes that fit almost-wide forefeet. Altra's give you more room there. Hoka's do not and I typically bust the side out for more room after running in them for a while. Its not only annoying, it can get downright painful on longer runs when your 5th metatarsal is getting pinched the whole way.

From Jon on Thu, Sep 05, 2013 at 20:38:13 from 107.203.52.135

Very true, Dale.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.507.000.000.000.0022.50

Lunch- 6 with the lunch crew

PM- BW at Paris Mtn.  Everyone else bailed, so I was running solo.  89 deg at the start, 85 at the finish, but not too humid so didn't feel too hot.  For all the tired, sluggish runs I've had the past month, this one was equally energetic.  The long climb at the start felt relaxed and easy.  Ran CCW around the big loop.  When I hit Kanuga, I decided to do a couple repeats up it- a 1.15 mile climb of 400 ft, somewhat rocky/technical.  First rep was 12:06, second was 11:28.  Then continued the run.  Still felt great so I found myself increasing the pace more and more, till I was eventually going race pace, racing bikers down the mountain.  I'm calling this BW with hill repeats and then downhill tempo, even.  My wife just put Next to Me by Emeli Sande on my iPod, and I listened to it several times- that's a great song to help you run fast!  Finished the great run just as it got pitch dark.  It feels good to actually have energy in a run during a high mileage week, plus I'm retiring these shoes in style.  16.5 miles with 2100 ft climb in 2:20.  Home for the first time today at 9 pm.  I'll watch a bit of the Broncos before collapsing into bed.

Road M3 2 Miles: 6.00
Weight: 0.00
Comments
From Abby Murphy on Thu, Sep 05, 2013 at 20:57:32 from 24.10.249.165

One thing about living in the west I like - you can watch all of Monday/Thursday night football.

From Jake K on Thu, Sep 05, 2013 at 21:43:03 from 67.177.11.154

And you only have to watch 3 quarters to see Peyton throw 5 TDs!

Good run(s) today.

From Rob Murphy on Thu, Sep 05, 2013 at 21:54:57 from 24.10.249.165

Yeah, Abby is a huge football fan now. I have to remember to log her out before I comment.

From Jon on Thu, Sep 05, 2013 at 22:21:53 from 107.203.52.135

Yeah, the east coast is definitely rough for sports. It's past midnight and there's still a quarter of the game left. I'm headed to bed...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.007.00

AM- woke up and, egads does my ankle hurt. Didn't twist it or anything, but it's quite painful, mainly on the bone just above the outside ankle bone. Still dragged my sorry butt to the gym for some xt. Pain didn't improve so I canned any lunch workout. We'll see where this goes. My worst case fear is a stress fracture, which would pretty much ruin the next 4-6 months. Going to bed now, as I'm tired from staying up till 1 am watching the Broncos last night.

Weight: 0.00
Comments
From jtshad on Mon, Sep 09, 2013 at 12:54:46 from 141.221.191.225

I hope the ankle issue is just a niggle like a tendon strain. Get better soon.

Well done, Broncos!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.001.0014.00

AM- my ankle/leg improved drastically each day during the weekend, so I decided to give it a go today.  Ran 4 miles easy with Hot Dan, then a little xt.  No issues.  Very relieved to have appeared to have dodged a bullet.  No more long runs in shoes with 500+ miles, that's for sure.

Lunch- ran 9 more with a big group.  No issues again.  We ran to Oak Grove lake, our most common route from work.  18 months ago, the dam broke, though the resulting flood didn't injure anyone (it's not a real big lake).  Well, they finally reopened the dam today, so we can run lake loops again.  18 months- that's a long time for a little lake. 

Hoka Bondi B Miles: 9.00Stinson Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

AM 7

Lunch 7 more

Stinson Miles: 7.00Road M3 2 Miles: 7.00
Weight: 0.00
Comments
From J Cole on Tue, Sep 10, 2013 at 20:56:53 from 24.128.227.91

I'm having withdrawals from PM Tuesday runs. Either from that or the sweet tea from cookout I got afterwards.

From Jon on Tue, Sep 10, 2013 at 20:57:32 from 107.203.52.135

Both

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.509.000.000.000.0017.50

AM- BW.  3 miles warmup, 9 miles tempo in 55:30, 1 mile cooldown.  Didn't feel energetic but got it done.  The pit stop 5 miles in sure helped feel a bit better.

Lunch- 4.5 with the LR group on a hot, humid day.  This is my recovery week, so I'm trying my best to not go over 80 miles.  I'm having a hard time keeping my miles low enough.  After three 100-ish mile weeks, 80 seems like a cake walk.  Funny how perspective works.

Progrid Guide TR Miles: 4.50Road M3 Miles: 13.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Lunch- 7.  Really not much to say about it.  Running with the LR group makes it nice.  The LR chat before is usually entertaining.

Progrid Guide TR Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.500.000.000.000.0022.50

PM- you know you finished your run late when the only dinner options are Wendy's or Waffle House. Anyways, did a Foothills trail run with Merle starting at 6 pm. Ran 6 miles towards the bench, then back to the car, then the other way to the top of Mt Sassafras. Generally slow due to a long week plus technical trails at night. Saw 2 campers the whole time, no one else. We enjoyed the Sassafras lookout at 10 pm, very peaceful. Finished 22.5 miles with 4500 ft climb in 4:45. Finally got home for the first time today at 12:45 am. Sleep now.

Trail N2 Miles: 22.50
Weight: 0.00
Comments
From Adam RW on Sat, Sep 14, 2013 at 05:01:24 from 71.45.96.54

Perfect way to end the week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

PM- busy day with hardworking, soccer, and then going to running buddy Barry's wedding in Asheville. I took running clothes thinking the wedding might finish early enough to get in a trail run in NC but didn't leave till 9 pm. Stopped by Swamp Rabbit trail in TR and ran a brisk 6ish miles instead. Felt good, my sore knee from yesterday didn't slow me down.

Hoka Bondi B Miles: 6.00
Weight: 0.00
Comments
From Rob Murphy on Sat, Sep 14, 2013 at 22:03:14 from 24.10.249.165

Every time I read your posts I get a little closer to a summer trip to Greenville.

What's wrong with a late night dinner at the Waffle House? Ain't nothin' better.

From Jon on Sun, Sep 15, 2013 at 14:14:15 from 107.203.52.135

I love waffle house, Rob. But it doesn't work well when you're trying to eat quickly to get home.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

AM- 8

Lunch- 6

Progrid Guide TR Miles: 6.00Road M3 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.500.008.000.000.0022.50

AM- 10

Lunch- workout with Jim.  Beautiful day for a workout- upper 60's, cloudy, and a slight breeze.  Ran 2 miles to the lake, then started a tempo around the .85 mile loop.  We planned on sub-6 pace, but ended up going much faster.  Hit the first 5k in 17:30, second 5k in 17:16, and finished the 8.1 mile tempo in 45:34 (5:37 avg).  All the miles were between 5:31 to 5:44.  Could have done more as I felt good (well, at least the second half, though I slowed some miles 6-8), but I have a 5k this Friday and a 50 miler next Saturday.  2.5 mile cooldown.  12.5 total in 1:20 (6:27 avg).  Fastest tempo in years for me, maybe ever.  Felt good to run fast.

Stinson Miles: 10.00Road M3 2 Miles: 12.50
Weight: 0.00
Comments
From jtshad on Wed, Sep 18, 2013 at 08:15:07 from 141.221.191.225

Great workout! Good luck in the upcoming races and have fun (stay healthy too!).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.006.0017.00

AM- 9 with Jim at 7:15ish pace, then a few xt.

Lunch- 2 run, then 4 xt.  My lack of sleep finally caught up to me, hard.  Runny nose, stuffed head, sore throat, itchy eyes- yup, I'm sick.  Blah.  Rest, hope to get well enough for my 5k on Friday night.

Progrid Guide TR Miles: 2.00Road M3 Miles: 9.00
Weight: 0.00
Comments
From J Cole on Wed, Sep 18, 2013 at 20:05:46 from 24.128.227.91

I trust that you recovered on the couch while watching survivor? Thoughts on this week?

From Jon on Wed, Sep 18, 2013 at 20:10:47 from 107.203.52.135

Oldest daughters birthday, no tv. Probably watch it Saturday.

From Jon on Thu, Sep 19, 2013 at 19:11:04 from 107.203.52.135

What were your thoughts?

Mine- hate redemption island again. So anticlimatic- "you're voted off, but you might be back." And, hate even more sending people there right away. Very, very strongly dislike that. Otherwise, it's all good.

From J Cole on Fri, Sep 20, 2013 at 07:09:50 from 132.177.236.143

Yeah, I feel like redemption island takes a lot away from the game but its nice to see a twist after several seasons of the same format. I think they're trying to hype up the whole loved ones element too. You're playing a game, stop crying about the thought of sending your boyfriend back to the resort across the island. The first couple of weeks are tough to get through, but I'm sure it'll pay off once the wheels get turning.

From Jon on Fri, Sep 20, 2013 at 15:37:07 from 107.203.52.135

Supposedly, couples can switch if one is in redemption island and the other one wants to take their place for a challenge. That could add some excitement.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No run, just rest.  Still sick- this seems to happen regularly pre-race, brought on by high mileage and lack of sleep, I'd say.  At least I have over a week to recover before the big race.  Taper time.

Weight: 0.00
Comments
From Cam on Thu, Sep 19, 2013 at 16:17:19 from 128.187.97.20

ive wondering about workouts while sick recently. hmm. also Barkley next year?

From Jon on Thu, Sep 19, 2013 at 19:12:59 from 107.203.52.135

You're thinking of applying for Barkley next year?

From Cam on Thu, Sep 19, 2013 at 19:16:22 from 69.169.153.209

I was asking if you were.

Sometime during Leadville I considered writing a application that talked about my complete lack of experience and zero percent chance of finishing - thinking maybe I could be the sacrificial runner.

From Jon on Thu, Sep 19, 2013 at 19:59:30 from 107.203.52.135

Go for it.

Yes, I'm applying again. We'll see what happens.

From Cam on Thu, Sep 19, 2013 at 20:18:53 from 69.169.153.209

Haha I wouldn't disgrace barkleys with my presence. Unless I thought I was in a+ form and could stalk Jared for a few days

Race: Moonshiner Madness Night Trail Race 5k (3.11 Miles) 00:17:58, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.003.000.008.00

Lunch- easy 3 miles with 4 strides to shake out my legs.  They felt better than I thought they would, but not great.  Still going to give the 5k race a go tonight.  I do feel generally much better today- still have my cold, but 2 nights in a row of 7.5 to 8 hrs of sleep did wonders.

PM- Moonshiner Madness night trail race 5k again.  It's a wonderful trail race after dark on the trails of my beloved Paris Mtn.  I won the race last year by over a minute in 18:45 and was hoping for similar results this year.  Saw lots of friends at the start, including Aaron and Lynn, plus the Nighs.  The race starts off with .25 mile downhill on road before .5 mile on trail.  Last year, I had a 30 second lead by the one mile mark, but this year I actually had competition with 2 or 3 guys within 10 seconds.  After the .75 mile mark, there is a steady road climb of .75 miles and I absolutely killed myself trying to pull away- I definitely did not go too slow but instead found myself running hard and already suffering terribly.  At the 1.5 mile mark, we finally hit the uphill and singletrack trail for the rest of the race.  I estimated I had a 10-15 second lead but felt the technical downhill singletrack is my strongest part of the race.  Sure enough, the headlamps behind me faded, leaving me alone to enjoy dodging the rapidly-appearing rocks, roots, and branches.  I was able to ease my effort to 95% rather than all out, which greatly lessens risk of injury on a night run.  I wanted to race by feel so didn't even wear a watch but was happy with my finishing time of 17:58.  I didn't remember my time from last year so am very pleased to have beaten it by so much.  Plus, sub-18 seems very fast to me for a race run primarily on technical singletrack in the dark, given I only ran a 17:30 on the road during a day workout this week.  Cullen Mann finished in 2nd place in 18:34 (lots of volunteers on the course thought I was him and cheered me on to his name) and Mike Coggins finished 3rd in 19:01.  Lynn won for the women, as she has all 6 years the race has been held.  

I really enjoy hanging out at this race afterwards.  They have lots of snacks, and it's cool how the finishing area seems to magically fill up with 300 runners- more and more just appear out of the dark.  The nighttime air gives it a feeling that is different than other races- kind of special.  Plus Half Moon Outfitter gives great raffle swag and prizes (I won a $50 state park pass and a Suunto Quest watch- anybody want to buy the watch???  Or I might keep it, as I always need good gear) and cool disco balls for the winners.

Overall a fun, well organized, unique race.  If you've never done one, try a night 5k trail race- definitely adds spice to your running life.  Now it's time for me to officially taper for The North Face Georgia 50 miler next week.

Trail N1 Miles: 5.00Road M3 2 Miles: 3.00
Weight: 0.00
Comments
From Cody on Sat, Sep 21, 2013 at 12:29:38 from 98.202.30.210

You are a maniac on the trails! Let alone at night! No one can run like you on a technical trail! Uh you feeling flattered? I will take the watch thanks...seriously

From Adam RW on Sat, Sep 21, 2013 at 17:34:11 from 71.45.96.54

Nice report and nice win. Glad you had a little competition this year.

From Rob Murphy on Sun, Sep 22, 2013 at 16:32:49 from 24.10.249.165

That does sound like fun. Congratulations.

No actual moonshine?

From Jon on Sun, Sep 22, 2013 at 19:05:45 from 107.203.52.135

Rob- actually, there is moonshine. Last year the winners got some. This year, they just raffled it away. Over 21 runners only, of course.

From Andrea on Sun, Sep 22, 2013 at 19:08:08 from 67.177.11.154

Nice 5k! Although running that fast in the dark on a singletrack trail sounds like a recipe for disaster! Enjoy your taper.

From Steve on Fri, Sep 27, 2013 at 12:29:08 from 65.127.208.182

Now this sounds fun. I should fly up and try this one next year

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.004.006.00

AM- herded up all the kids and dropped them off at the gym childcare.  Ran a couple miles but had a real bad sideache so moved to the elliptical.  Xt is allowed during taper time!  Then practice the church primary program for tomorrow.  Now it's time to mow the lawn (if it stops raining) and a haircut.  Tired after my late night race last night, so might take a nap, too.

Progrid Guide TR Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch- easy 6 with the guys.  Taper for Saturday's race.

Progrid Guide TR Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.002.000.000.000.008.00

AM 8 miles with two 6:15-ish pace. Broncos won last night, though I only stayed up for the first half. MNF just ends too late here on the East Coast.

Road M3 2 Miles: 8.00
Weight: 0.00
Comments
From Rob Murphy on Tue, Sep 24, 2013 at 21:19:52 from 24.10.249.165

They're a machine this year. Peyton is super motivated. Barring injury, the Broncos are the team to beat in the AFC.

From Jake K on Wed, Sep 25, 2013 at 09:01:59 from 67.177.11.154

The great thing about Manning this year so far is that you don't even have to stay up until halftime before he hits 300 yards and 3-4 TD passes. I can watch him do that and still be asleep by 8:30!

From Jon on Wed, Sep 25, 2013 at 19:37:06 from 107.203.52.135

That's the bad part for me, Jake. The games don't even start till 8:30

From Jake K on Wed, Sep 25, 2013 at 20:00:50 from 67.177.11.154

Yeah, I don't think I ever watched a Sunday/Monday night football game when I lived on the east coast. Too late!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.002.006.00

I got in bed early last night but tossed and turned until past 2 am. Not what I wanted race week. At least Senator Cruz knows how I feel right now.

PM 4 ez run 2 xt

Progrid Guide TR Miles: 4.00
Weight: 0.00
Comments
From J Cole on Wed, Sep 25, 2013 at 05:32:47 from 24.128.227.91

No worries, its only a 50 miler.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Lunch- 5 miles with 4 strides.  Trying to get caught up on sleep before the race.  Weather wise, this is a great time of year around here for running.

Progrid Guide TR Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

AM 3 ez. Go time for The North Face 50 tomorrow. Just listened to Dean Karnazas. Weather looks perfect, the course is 98% single track, and Cody and Tim are doing great Bear 100.

Road M3 2 Miles: 3.00
Weight: 0.00
Comments
From Jason D on Fri, Sep 27, 2013 at 18:48:02 from 24.1.80.94

Best of luck, Jon.

Race: TNF Georgia 50 mile trail race (50 Miles) 07:59:20, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.5050.000.000.000.0051.50

Full report now posted.

Quick report-

45 miles of running on this

Across this terrain

While making up 8 minutes on the lead pack in 10 miles before passing them at mile 45, leads to some Dean time.

Awesome race, one of my best executed ever, over a very challenging course while racing great people.  What a fun day.

Trail M2 Miles: 51.50
Weight: 0.00
Comments
From Jake K on Sat, Sep 28, 2013 at 22:07:51 from 67.177.11.154

Sorry about the Dean time :-)

But otherwise - AWESOME!!! That's a big win!!!

From Oreo on Sat, Sep 28, 2013 at 22:11:02 from 63.248.220.253

Great Job! Saw your victory on the TNF instagram post. AWESOME is right. Sweet Victory.

From steve ash on Sat, Sep 28, 2013 at 23:46:01 from 174.52.100.252

Nice work on the win Jon, looks like you made some great memories too. It must be a great feeling to win when you know you have done your best, executed, and laid it all out on the line. Congrats!

From Jason D on Sun, Sep 29, 2013 at 00:21:51 from 24.1.80.94

FANTASTIC! This is big for sure. Ultra times are always hard for me to calculate as doing well or not when I see them on the race reports, but that first place told me all I needed to know. Rest easy.

From J Cole on Sun, Sep 29, 2013 at 04:39:39 from 24.128.227.91

Congrats! Hope you make a full report and let us know the drama that happened in the last 6 mi!

From run100sdp on Sun, Sep 29, 2013 at 08:33:20 from 99.115.11.205

Nice run Jon, congrats on the win!

From Neasts on Sun, Sep 29, 2013 at 17:16:46 from 75.169.60.81

That is just awesome, Jon! Making up 8 minutes in the last ten miles is just such a feat, as everyone feels so wretched at that point. Congratulations on winning!

From James on Sun, Sep 29, 2013 at 18:49:35 from 97.117.85.73

Congrats! Great pics too.

From Dale on Mon, Sep 30, 2013 at 10:01:22 from 69.10.215.11

Congrats. I saw you camped in third. Well executed first place finish! Plus, just in case there were any cobwebs....

From jtshad on Mon, Sep 30, 2013 at 10:04:45 from 141.221.191.225

Congrats on a strong and smart race. Awesome that you were able to run that well for that long on such a bad ankle. Hope it heals up quickly.

From RileyCook on Mon, Sep 30, 2013 at 16:41:05 from 132.3.57.78

I'm with Jason...I don't know ultra times, but I know first place is good! Nice work. I also know that making up that much time in ten miles is legit...so good work Jon!

From Fritz on Mon, Sep 30, 2013 at 20:10:27 from 67.177.4.64

Great job Jon. Coming up on and passing guys in the woods with a few miles left must have been a lot of fun.

From Jon on Mon, Sep 30, 2013 at 21:10:42 from 107.203.52.135

Thanks, everyone. It was indeed fun to pass everyone right before the end of the race. And Dale, I was more than happy to allow them to sweep all (well, most) the cobwebs from the course.

From Cody on Wed, Oct 02, 2013 at 20:47:38 from 76.27.36.99

Your ankle looks like a massive spider bite gone wrong. Yuck. Awesome action pics! Great job. Another win!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

PM- some crosstraining and lots of foam rolling.  My left hammy and right quad are most sore, as are my ankles (esp. the swollen right one).

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

Lunch- 7 ez miles in 57 minutes.  Todd found what appears to be a cross country route around Mt. Zion Academy so that was nice.  Ankle wasn't happy all run, though mainly when running on anything bumpy or off-camber.

Stinson Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.003.5010.00

Lunch- some running with the guys (first Sams club trip in a long time) and some xt.

Stinson Miles: 6.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.500.000.000.000.0011.50

Lunch- 6

PM- Paris Mtn with a group of 6 of us.  Good run, though I was unsurprisingly very tired by the end.  And I twisted my left ankle pretty good, leaving me limping.  11.5 miles in 1:52.

Stinson Miles: 11.50Road M3 2 Miles: 6.00
Weight: 0.00
Comments
From Holt on Fri, Oct 04, 2013 at 07:19:11 from 204.113.55.41

Jon, I just replied to you message back on my blog.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.006.0013.00

AM 6 xt

Lunch 7

Stinson Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Woke up for a morning run but my walk to the bathroom had me feeling sufficiently beat up still that I decided to give myself an extra day rest.  After all, the key is being healthy and fit for Pinhoti 100, not meeting arbitrary mileage goals this week.  Perspective.  I don't feel at all guilty for any extra rest days or cross training within 10 days either side of an ultra.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.000.000.000.001.0020.00

AM- 12 while watching football recaps

Lunch- 7 running.  Left Achilles was absolutely killing me by the end.  Hmm.  Added a bit of xt.

Stinson Miles: 7.00Road M3 2 Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

AM- Tried to run.  Made it 2 minutes.  Not sure what is up with my ankle/foot- sprained ankle?  Sprained foot?  Tendonitis?  Strain?  Strong pain that seems to move around and come and go.  Weird and frustrating.  Ended up doing some crosstraining.

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

Lunch 9 miles. As bad as my foot hurt yesterday, it was much better today. Ran 8 miles pain free, then started twinning the last mile so I stopped.

Progrid Guide TR Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.006.008.00

PM- Foot hurt quite a bit during the day, but decided to run anyways.  Felt good enough to run a few miles, then do some arc trainer.  I probably shouldn't, but I'm going for a long trail run tomorrow.

Progrid Guide TR Miles: 2.00
Weight: 0.00
Comments
From RileyCook on Thu, Oct 10, 2013 at 19:27:09 from 174.52.234.49

Most of the time when I probably shouldn't, I almost always do anyway. Enjoy the trail run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

PM- Took Jason for his first-ever run at DuPont after work. Great place for running. I was really worried about my foot. It was fine for the first two hours but then my Achilles rapidly went downhill such that I cut the run short and was walking and limping by the end. At least I got some time on my feet. Got home at 11 pm. 17 miles with 1900 climbing in 3 hrs.

I'm signed up for a trail 6k race in the morning but I doubt I run it.

Trail N2 Miles: 17.00
Weight: 0.00
Comments
From Adam RW on Sat, Oct 12, 2013 at 06:49:06 from 71.45.96.54

Very sorry to hear about the pain. I hope it clears up soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Slept in till 8 am (latest in a long time) while wearing my beloved Strassburg sock (hate the feel but love the results).  Leg felt better but I decided to rest.  My long distance endurance is still there, I just need to get healthy.  I'll admit I've been about 50 miles below my planned mileage for each of the past 2 weeks, but not much I can do about that now.  This is showing me how hard I pushed at TNF win and how close my body is to breakdown.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.004.0010.00

Lunch- 6 run, 4 xt.  Achilles didn't feel great but wasn't painful.

I moved into a new age group today- Usher and I both turned 35 (twins?).  After work, Marci surprised me with a dinner sans kids.  We chose a wild game restaurant where we ate kangaroo, duck, and gator.  Then I went to Panera Bread for a free dessert... but apparently they don't do that anymore.  Doh.  So then we went to Culver's and got a free sundae.  I love Culvers.  And I'm very stuffed now.

Progrid Guide TR Miles: 6.00
Weight: 0.00
Comments
From Matt Poulsen on Mon, Oct 14, 2013 at 20:28:14 from 174.52.216.185

Happy Birthday! That wild game sounds tasty! I love Culver's also.

From Andrea on Mon, Oct 14, 2013 at 20:31:48 from 67.177.11.154

Happy birthday!

From jtshad on Tue, Oct 15, 2013 at 14:29:24 from 141.221.191.225

Happy birthday!

From Jon on Tue, Oct 15, 2013 at 19:06:18 from 107.203.52.135

Thanks, everyone.

From Rob Murphy on Tue, Oct 15, 2013 at 19:54:56 from 24.10.249.165

Saskatoon on Haywood Rd?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.004.0011.00

Lunch- 7 with Phil and Jim (meaning it was at an honest, Phil pace), then some xt.  Minimal pain.

Fuel 2 (road) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.008.0018.00

Am 2 plus xt

Lunch an hr plus xt.

Progrid Guide TR Miles: 8.00Fuel 2 (road) Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

AM 11 miles around home. My parents are visiting so I'm taking a few days off work.

Progrid Guide TR Miles: 11.00
Weight: 0.00
Comments
From Rob Murphy on Thu, Oct 17, 2013 at 20:14:55 from 24.10.249.165

Say hi to your dad. I read his book!

From Jon on Mon, Oct 21, 2013 at 19:12:33 from 107.203.52.135

He says thanks, Rob.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

AM 8 on a beautiful, cool morning with some fog hanging in the air. Gorgeous sunrise over a misty meadows with a few trees spread throughout. Felt tired and slow yesterday, but energetic and fast today.

PM Went apple picking with the family, then ran a slow 6 miles with my dad.

Progrid Guide TR Miles: 8.00Fuel 2 (road) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.004.000.000.000.0016.00

AM ran to the soccer fields for a bit of hilly speed work. No real time distance goals, just raise the heart rate. Ended up doing about 4-5 miles around 6:30 ish pace. Ran into Jason so he joined me for the last mile. 10 miles total in 70 min.

PM 6 miles in 44 min. Glad I got in all 80 miles I wanted this week. It seemed a pretty easy 80. I'd normally start my taper but I might wait an extra week as I'm already feeling rested from low mileage the last 6 weeks.

Progrid Guide TR Miles: 6.00Road M3 2 Miles: 10.00
Weight: 0.00
Comments
From Rob Murphy on Sun, Oct 20, 2013 at 16:30:09 from 24.10.249.165

Pulling for the Broncos tonight. I liked how Irsay stupidly gave Manning a little extra motivation this week. As if he needed any!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- 10 with the guys.  11 at the start, just Jim and I for the second half.  Todd found a ~mile long cross country trail around the local school which we've been enjoying- 3 loops today, with some guys heading back after each lap.  Nice and rough terrain, hilly, off-road.

Progrid Guide TR Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.003.5010.00

Lunch 48 min run, then xt. Achilles hurts again.

Progrid Guide TR Miles: 6.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.008.008.00

.

Weight: 0.00
Comments
From Adam RW on Wed, Oct 23, 2013 at 20:18:27 from 71.45.96.54

Sometimes that is all you need to say.

From Jon on Wed, Oct 23, 2013 at 20:22:00 from 107.203.52.135

I wouldn't have even put the period, except the blog makes you write something in the body or the entry won't even appear.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

PM- Paris Mtn with Barry, Aaron, and Lynn.  Cool temps (50 at the finish) and partly in the dark.  11 miles in 1:54 with 1400 ft climb.  It's my last PM Thursday night run for a while as PM will be open after 6 pm only on Tuesdays once we hit daylight savings, and I have Scouts on Tuesday.

One of the strangest things that has ever happened to me on a run occured today.  While running far from a trailhead, a young guy (maybe 18 years old?) wearing cargo pants and long sleeve shirt came running up behind me, breathing loudly and taking very long steps.  He started passing me on the rocky, technical trail.  Just as he drew even with me, he pulled a pamphlet out of his pocket and asked, "Would you like a religious tract?"  Shocked, I quickly declined his offer, saying I didn't want to carry anything.  He then passed the others in my group, also offering a pamphlet to Aaron, before quickly disappearing into the distance.  Just strange, everything about it.

Progrid Guide TR Miles: 10.00
Weight: 0.00
Comments
From Kendall on Fri, Oct 25, 2013 at 11:12:57 from 208.187.252.10

He passed you!? Sign that boy up!

From J Cole on Fri, Oct 25, 2013 at 14:18:04 from 174.62.204.171

Wow. Just wow.

From jtshad on Sat, Oct 26, 2013 at 07:52:08 from 69.20.183.178

Did you stumble onto some secret enclave in the woods?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.001.508.00

Lunch- 6.5 running with the guys (we got kicked off our newest route, the cross country route around Mt. Zion Academy- they don't want us running it during school hours.  We've been kicked off 4 or 5 running routes, now), then some xt.  Foot wasn't great.  I think I'll take 3 days entirely off in an effort to get it healed for Pinhoti 100 next week.

Road M3 2 Miles: 6.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Day 3 of 3 resting the Achilles.  Run again tomorrow to test it out and shake off the rust.  Then a few more runs before driving to Alabama on Friday.  Saturday at 6 am is Go time.

Weight: 0.00
Comments
From Neasts on Mon, Oct 28, 2013 at 19:12:38 from 71.213.44.196

Surely it takes you more than three days to grow rust. Good luck with healing the heel and with Pinhoti!

From Cody on Mon, Oct 28, 2013 at 21:26:09 from 76.27.36.99

Rest! Quit over-doing it! You will do great. Go get 'em!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

Did some good crosstraining today.  Run tomorrow.

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

Lunch- 6 miles running. Felt appropriately rusty. Achilles is...still attached. It seems the most likely obstacle for my race.

Progrid Guide TR Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.002.006.00

Lunch- 4+2.  Hope my Achilles is well enough.  Leave tomorrow morning.

Road M3 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

You should be able to follow the Pinhoti race results real time in two places.

On Twitter, search for #Pinhoti100

Follow on ultralive.net: http://www.ultralive.net/pinhoti100/webcast.php

Live Webcast times will be reported at the following Aid Stations:
2,3,5,7,10,11,14,16,18 and Finish

Ran 3 miles in the rain, including one with Aspen biking alongside. Now in AL waiting for bedtime. I'm excited for the race and hope it goes well. Given the state of my foot, realistic possibilities include everything from a DNF at mile 10 to a fast finish. I will do my absolute best.

Progrid Guide TR Miles: 3.00
Weight: 0.00
Comments
From RileyCook on Wed, Oct 30, 2013 at 20:05:32 from 174.52.234.49

Have a good race Jon!

From Rob Murphy on Wed, Oct 30, 2013 at 20:44:18 from 24.10.249.165

I'll be following. Good luck Jon.

When are you going to change your blog title? I'd say you're back in shape.

From J Cole on Thu, Oct 31, 2013 at 17:23:27 from 132.177.236.142

Good luck! I'll be up here refreshing twitter every 30 seconds.

From Jon on Thu, Oct 31, 2013 at 19:14:59 from 107.203.52.135

Thanks, guys. Time to just run.

From Adam RW on Fri, Nov 01, 2013 at 11:41:45 from 138.26.42.154

Did you drive over or fly in? Have fun!

From crockett on Sun, Nov 03, 2013 at 07:47:30 from 97.117.1.191

Congrats! Way to go.

Race: Pinhoti 100 Mile Endurance Run (100.6 Miles) 18:13:55, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
101.000.000.000.000.00101.00

Quick report- felt ok first 70 miles of race- not great, not bad.  Pretty even with few highs and lows.  I had come to terms with having just a mediocre race, edging in the top 10.  Split at 55 miles indicated 19:45 finishing time, well behind my 18 hr goal.  Started feeling better miles 70-80, then really came alive at 80 and felt great the last 20 miles.  Moved from 7th place up to 3rd in 10 miles, then held off some late charges to stay on the podium, despite going off course and going swimming in a lake twice (literally- long story).  Hard to describe how good I felt the last 20 miles.  Sure makes racing fun.  In the end, a good run on a great, beautiful course with lots of nice people.  And training buddy Jason finished his first hundred, too, in a very respectable 21:19.  Full report... eventually.  But I've run 100 miles and slept 0 hours in the past 40 hours, so I think I'm heading for some shut eye.

Update- race report here: http://greenshortsrunning.blogspot.com/2014/01/pinhoti-100-mile-race-report-aka-power.html

Fuel Trail 4 Miles: 56.00Trail M2 Miles: 46.00
Weight: 0.00
Comments
From Rob Murphy on Sun, Nov 03, 2013 at 18:16:03 from 24.10.249.165

You were smokin' those final miles Jon. Congrats to you and to Jason.

From Paul on Sun, Nov 03, 2013 at 18:38:40 from 71.215.78.30

Congrats man, nice work. How many 100 finishes is that for you?

From Jon on Sun, Nov 03, 2013 at 18:57:01 from 107.203.52.135

Paul- that would be 4 finishes.

From Jake K on Mon, Nov 04, 2013 at 08:52:10 from 159.212.71.25

So a negative split 100 miler?! That's not too shabby. Congrats on moving up to the podium with a fast finish.

From jtshad on Mon, Nov 04, 2013 at 10:26:25 from 141.221.191.225

Congrats on another great race! Impressive!

From RileyCook on Tue, Nov 05, 2013 at 13:55:01 from 208.54.5.145

To feel great the last 20 miles of a 100 has got to feel awesome! Congrats on a great race.

From Andrea on Tue, Nov 05, 2013 at 19:42:31 from 67.177.11.154

Great race Jon! Very impressive to move up to 3rd in those last 30 miles.

From Kendall on Wed, Nov 06, 2013 at 06:44:02 from 71.213.8.43

Nice work Jon! You can really do some damage feeling 'on your game' late in a 100 mile race like that--clearly you did. If you figure out what the hell happened at mile 80, please share with the rest of us. Congrats on top 3!

From steve ash on Wed, Nov 06, 2013 at 07:12:49 from 174.52.100.252

Jon, I don't know much about trail racing but enough to say Congratulations!

From Jon on Wed, Nov 06, 2013 at 19:33:19 from 107.203.52.135

Thanks, everyone. Kendall, I think the improvement was due to the bacon I ate at mile 75. Only solid food of the day. So, bacon is the key.

From Kendall on Thu, Nov 07, 2013 at 09:43:28 from 208.187.252.10

Ah, bacon strikes again. Je10 is the queen of bacon, she swears by it. (she make bacon gel!)

From Dale on Fri, Nov 15, 2013 at 11:43:43 from 69.10.215.11

Congrats on your podium finish and somehow arranging to feel peppy the last 20 miles of a 100. Something tells me it must be a bit more than bacon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Man, I haven't run since Saturday and I'm still top of the monthly mileage board...

Soreness is pretty much gone.  My troublesome Achilles was very sore Sunday/Monday, but I slept with my Strassburg Sock last night and the pain is much better.  Very minimal muscle soreness.  Still planning to take the whole week completely off.

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

I'm only 6 weeks late, but I did a race report from my win at TNF 50 miler.  Pinhoti 100 race report is next.  

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

Great NYTimes article on ultrarunning.

Lunch- 6 miles xt.  Felt ok.  Did some foam roller, too- calves and hammys were ok, but quads and IT's were definitely sensitive.

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

No workout today.  Although I did donate blood, and come mighty close to passing out afterwards.  Seriously, I had 4 ladies helping me into a wheelchair as everything went black and muffled.  Strange experience.  Nothing a few ice packs, cokes, cookies, and sitting with your feet up can't solve.

Just noticed I met my January goal of top 3 in a hundred.  Pretty cool.  I'd still like to win one outright sometime soon.

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

Lunch- first run back.  Lake and neighborhood with the guys, 7 miles. Felt ok for 4, then legs got tired and lower back tightened up.  Hot Dan ran a trail half marathon over the weekend.  He placed 3rd, but found the trail extremely technical and twisted his ankles many times.  Sounds like my kind of race.

Road M3 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

PM easy hour on the trails behind GE. Beats the road. New shoes! I think I now have every type of trail and road PI shoes.

Road N2 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch- 15 min core work, 6 mile run, then some foam roller.  Low of 25 last night and 40 deg temp when we ran- brr.  Freezing.  That's near record lows.

Road M3 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

Finally got a break from work at 3:30.  I've been feeling a bit beat up and fatigued, so I just did some moderate xt to burn off a little steam before heading back to the desk.  Wonder what it would be like to be a full-time athlete.

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

No run for the second day.  Busy at work all day long, no lunch break of any sort.  Bummer.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.000.000.000.000.0019.00

AM- early morning trail run at Issaqueenah, my first time there in a year or more.  Ran with Josh and Barry.  What a nice place to run- lots of singletrack crammed into a small, nice forest.  Barry and I ran quite a bit further north than I've ever gone before, too.  Perfect, cool but not cold temps.  Very tired legs the last 30 min as I can tell I'm still not fully recovered from the hundo.  Messed up the watch for 30 min but estimate 19 miles in 3:16 with 1700-2000 ft climbing.

Progrid Guide TR Miles: 19.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- 10 miles with the guys. Legs felt pretty tired but made it the whole way without slowing down.

TS 7 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- ran 6 miles with the early group, then ran into a later group on the way back so turned around and ran 4 miles with them.  Found out some walkers found a body right by one of our running routes a few weeks ago- that's a bit strange to consider.  

TS 7 Miles: 10.00
Weight: 0.00
Comments
From Rob Murphy on Tue, Nov 19, 2013 at 20:32:05 from 24.10.249.165

I've come across many strange things in my years of running, but never a body.

From Adam RW on Wed, Nov 20, 2013 at 18:06:18 from 164.111.221.154

Actually came across a body in St Louis. Hanging from a tree. Freaky. The police were already there but hadn't cut him down yet.

I've come across much better things in the woods. I think people assume they are the only ones out when it is raining. Let's just say I've surprised couples on more than one occasion.

From Jon on Wed, Nov 20, 2013 at 20:47:59 from 107.203.52.135

Never seen that one, Aaron...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- adventure run so Roush could get his car from the shop. GE trails, across Woodruff to Icar. Then more trails. 7 trails. I'm sick with a cold, no fun. But Marci's sister and fam are coming today for a week. Charleston next Sun to Wed.

TS 7 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.002.009.00

Lunch- cold is worse today, but still dragged myself for a 7 mile run.  I feel better during the run then I do before or after.  Did a little xt, too.

TS 7 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Lunch 9. Perfect running weather today- 55, cloudy, small breeze.

TS 7 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.500.000.000.000.0013.50

AM- Paris Mtn with Jason.  Even sicker today, nose is very stuffy and I'm coughing a lot.  I always seem to feel better during the run and can even breath through my nose, but everything stuff back up immediately after. Ran 13.5 miles in 2:18 and 1800 ft gain. Generally tired. They were getting set up for a mtn bike race this morning.

TS 7 Miles: 13.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

AM- in Charleston on vacation. It was a very cold and windy morning for a run. Did 4 miles around the Mt Pleasant hotel then set off on my first-ever run across Cooper River Bridge. 2.5 miles of concrete, zooming cars, and awesome views. And cold. Very cold and windy. I really wished I had a jacket, hat, and warmer gloves. Then back across the bridge to finish with 11 miles. 6+ miles on concrete! perhaps my most ever.

TS 7 Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- 10 miles around Mt. Pleasant, some of it on nice dirt bird watching trails.  Seek out dirt wherever you can!  Much warmer than yesterday.  Finishing up a fun vacation in Charleston, then heading home tonight to a flood watch (predicting 3-5" of rain in less than a day).

TS 7 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

AM- Ran 12 miles around home in a cold (below 40 deg) on-and-off rain. It started sleeting just before the end, then changed to a full-on snow storm (complete with huge, drifting flakes) right after I finished.  Since it only snows once or twice a winter here in Greenville, this is a big deal. My kids are loving it.

Fuel 2 (road) Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

AM- Brr, 20 deg this morning, my coldest run in years.  It even snowed for an hour yesterday here, a rarity, though nothing stuck.  13 miles on the Georgia Rd area.  Happy Thanksgiving, everyone.

TS 7 Miles: 13.00
Weight: 0.00
Comments
From Dale on Thu, Nov 28, 2013 at 19:27:59 from 69.10.215.11

Happy Thanksgiving!!

From Adam RW on Mon, Dec 02, 2013 at 07:40:17 from 138.26.42.154

Hope you had a great Thanksgiving. I was surprised by the cold this week. But things sure turnaround quickly.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

AM- Trail run at Issaqueenah with Barry and Jason.  We decided to venture into the Todd's Creek area for the first time ever.  It was interesting and challenging- the trails don't appear to get used much, they often peter out, and we did a fair amount of off-trail bushwacking.  Saw some awesome ice crystals growing out of the mud, though.  It was fun but I just can't imaging trying those trails again given how good the rest of the areas are.  8 miles in 1:55.  Then ventured to the south parking lot and added on a much quicker 10 miles in 1:25, although I didn't have much energy for an hour or so.  18 miles total with 2900 ft climbing.  28 deg at the start (brrr), 54 at the finish. Finished with the traditional Dunkin Donuts before driving home.

TS 7 Miles: 18.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

AM- 12 around my house on a windy, chilly morning.  Left achilles was a bit tender.

TS 7 Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

Lunch- 10 of us did the neighborhood loop, then Jim, Eric and I ran to Sam's Club.

TS 7 Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.004.500.000.001.0017.50

Lunch- workout with the guys.  Ran to the lake, then did 5 lap tempo of .86 miles each, no rest.  Laps were 5:12, 4:58 (got sucked out too fast with Jim and Phil), then the rest were 5:10-5:12 for a 5:59/mile avg pace for the workout.  I felt like I was slowing but I wasn't, so that's a good sign.  And by the end, I felt like I could keep doing many more laps at that pace. First speed work of any sort since Mid-Oct.  Finished 11.5 miles in 1:19.

PM- 5 more plus 1 xt.  Had to take 2 pit stops and stomach felt terrible the whole time.  That's what a late lunch will do for you.

Road M3 Miles: 5.00TS 7 Miles: 11.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

AM- 9

Lunch- 8 more on a foggy, drizzly day.  Hungry.  I guess that's what happens when you increase your mileage.  Fortunately it's the holidays to help me increase my eating.

Road M3 Miles: 8.00TS 7 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

AM- 8

Lunch- 9 on a drizzly day.  I don't think I've run a double in 2 months, and now I've done 3 this week.  I guess we'll find out if cramming for a race works, as that is what I'm trying for next Saturday.

Road M3 Miles: 9.00TS 7 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

AM- 7 of us met at 6 am (that has to be a record) and we did a rare morning run where we left GE campus onto the narrow, dark roads.  No one died, fortunately.  10 miles.  Very warm and humid (67 deg).

Lunch- 7 miles at an "honest pace" (aka fast) with Phil.  4 days in a row of 17 miles.

TS 7 Miles: 17.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

AM- slept in a bit, ran 2 easy miles, ate breakfast, went paintballing for 4 hrs, moderated iRunFar coverage of San Fran 50 miler, didn't get pulled in the Western States lottery (not near as disappointed this time as previous years), now I'm heading soon to the church Christmas party.  Pretty good day overall, I'd say.  The most painful part was getting shot in the neck point blank range by a teammate at paintball.  Ouch.  That one's gonna leave a mark.

Fuel 2 (road) Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Lunch- it was a cold, rainy day.  Bonini and I ran 4 miles, then swapped B for Jim for 5 more miles.  Pacing with Jim was about 45 sec/mile faster.  Good practice for the race Sat as it's supposed to be 37 deg and rainy.

TS 7 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.002.008.00

Lunch- 6 running, 2 xt.  

Gotta love traffic around work during the Christmas shopping season.  I left my work parking lot and it took me 25 minutes to go one mile to get dinner.  Then, it took me another 30 minutes to go 2 miles to get the church for scouts.  3 miles in 1 hr.  Wonderful.  At least I have the 21-disc "Crime and Punishment" books on tape.  That can keep me busy for a while.

TS 7 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch- ez 6 with the guys.  Goody day at work, which is exactly the best way to carbo load for my race Saturday.

TS 7 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

Lunch- busy day at work, so a lunch run was a welcome break.  I really don't remember how far we went- I seem to recall 42 min, so we'll call it 5.5 miles.

Looks like the nice weather this week is ending.  Forecast for Lookout Mountain 50 miler is 35-45 deg and rainy all day.  Should be wet, cold, muddy, and fun.

TS 7 Miles: 5.50
Weight: 0.00
Race: Lookout Mountain 50 miles (50 Miles) 08:27:39, Place overall: 9, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
51.000.000.000.000.0051.00

Quick race report- it was a rainy, cold, wet, muddy, muddy, muddy Lookout Mountain 50 mile.  The first part went well, reaching the mile 22 aid in 3:03, 22 min ahead of pace and tied for 5th, 9 min behind the leader.  Unfortunately, poor course markings saw most of the top 20 runners miss a turn, including my group.  We unknowingly ended up on the 10k course, running a loop we weren't supposed to (I was with Troy Shellhamer, 4 time finisher and 1 time winner, so we did have some idea of where to go).  We found the course eventually but then went backwards for 10 min before turning around.  Lost 30 min in all (most lost people only did an extra mile or so).  Kind of lost my killer instinct at that point and just enjoyed the rest of the mudfest (literally knee-deep shoe sucking mud at points).  Moved up from 30th to finish in 9th overall.  Had a fun time.  Running buddy Barry finished it as his first 50 ever, so congrats to him, barely edging out Jason.  Overall a bit disappointing to get lost, but still had fun in the mud and beautiful mountains.  It would be fun to try this course when it wasn't rainy, muddy, and foggy all day.

Race report http://greenshortsrunning.blogspot.com/2014/02/getting-lost-lookout-mountain-50-mile.html

Fuel Trail 4 Miles: 16.00Trail M2 Miles: 35.00
Weight: 0.00
Comments
From jtshad on Sun, Dec 15, 2013 at 08:43:26 from 69.20.183.178

Nice job once again, sorry about the misdirection and detour on the course. Another solid race and year of running for you!

From josse on Sun, Dec 15, 2013 at 18:47:05 from 70.196.199.7

It always stinks when you get off course. But good job anyways:)

From Byoung on Mon, Dec 16, 2013 at 09:20:25 from 12.198.184.98

Nice job nonetheless.. I was in the group you guys ran into when yall realized that something was wrong. Very impressive how you guys turned around and kept pushing.Good seeing you there and it was fun playing in the mud.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.000.003.50

Lunch- first run since the race. It had been raining for two days so it was muddy and sloppy everywhere, so Todd, Barry, and I went to MZCS on the XC course, slopping around the water and mud. I kept splashing the guys. I have been getting sick and right after this run really went downhill, with a fever and chills. Spent the rest of the day in bed.

TS 7 Miles: 3.50
Weight: 0.00
Comments
From jtshad on Tue, Dec 24, 2013 at 07:33:25 from 141.221.191.225

Start feeling better so you can have a fun Christmas with the family.

Merry Christmas.

From J Cole on Tue, Dec 24, 2013 at 07:48:34 from 75.138.97.218

Hurry up and get better! I've been fighting off a cold all week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Merry Christmas, to FRB-ers and everyone else wherever you are!

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

Went to bed at 9 pm last night, my earliest in years. Morning run with Jason and the in-town Justin at Paris Mtn. 28 deg at the start. My stuffy sinuses got pretty unhappy after an hour and started hurting above and behind my right eye bad enough to slow me down. Felt better after a nap and Tylenol. Good to see Justin again. 10.5, 1600, 2 hrs.

Put in my Barkley essay. Find out later this week if I'm in or not. Odds aren't in my favor and the lottery gods haven't been kind to me, but maybe I'm due.

TS 7 Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM- It was 0 deg and foggy in Logan today which means nasty inversion. Fortunately, it was a balmy 31 deg in Greenville when I ran my 6 miles.  Legs were cold but I felt much better than yesterday, minimal sinus pain.

TS 7 Miles: 6.00
Weight: 0.00
Comments
From Cody on Fri, Dec 27, 2013 at 19:29:41 from 71.219.102.129

Luckily I wasn't in Logan and enjoyed 30 degrees while on Mt Olympus

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

AM- Jim had invited me to run one of the famous road courses around here, Altamont Rd. We met at BOP, ran up and over, then back, plus a bit of off trail adventuring at the end. I'm not in great shape but heard about Jim's recent flight on a private jet to a race. Just under 15 miles and 2200 ft climbing in just over two hours.

TS 7 Miles: 15.00
Weight: 0.00
Comments
From Cody on Sat, Dec 28, 2013 at 19:40:54 from 76.27.36.99

Do you mean 2 hours? Or did you really run 15 miles an hour? Seems like you are in pretty good shape...

From Jon on Sat, Dec 28, 2013 at 20:20:19 from 107.203.52.135

Fixed

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Had stomach flu complete with puking yesterday and I was still recovering today, so didn't run. Should be back on my feet tomorrow. I got a plush bathrobe as a Christmas present, and I've worn it every day, almost all day since. I've only left the house twice since Christmas morning. Lazy. Combine the bathrobe with my current fu manchu facial hair, and I look downright white trashy, ala Ben Stiller in Dodgeball.

Weight: 0.00
Comments
From J Cole on Tue, Dec 31, 2013 at 09:19:16 from 66.87.125.88

It's not white trash unless you've got a neck tattoo. Then and only then will you be allowed in the TR walmart.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

PM- Barry suggested an end-of-year Paris Mtn run and 6 of us showed up- big crew- including Aaron and Lynn who landed at the airport just minutes before.  Nice temps, lots of fun talking, nice run. 11 miles.  Pushed me over 3500 miles for the year, my lowest mileage in 3 years. Which I'm ok with. Not really sure plans for next year- I have a 15 miler in Jan and Mt Mitchell Challenge 40 miler in Feb, and nothing else. Barkley and Western States lotteries didn't work out, so I'll probably try Massanutten to see if I can get it. 

Happy New Year, everyone.

Trail N1 Miles: 11.00
Weight: 0.00
Comments
From Adam RW on Wed, Jan 01, 2014 at 10:27:10 from 71.45.96.54

3500 being a low mileage years is amazing. Only in the running world. Overall nice year, 8 top three finishes. Happy New Year to you and your family.

From jtshad on Wed, Jan 01, 2014 at 10:32:57 from 69.20.183.178

A good year of running, have a great 2014!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2871.00361.2045.7012.60211.503502.00
Fuel Miles: 24.50Hoka Bondi B Miles: 191.00Peak Miles: 106.00NB 860 Miles: 228.00Float 2 Miles: 108.00SC2 Miles: 15.00XT Wings 2 Miles: 29.50Crossmax Miles: 90.50ERide Miles: 243.00Fastwitch Miles: 17.00Test Shoe 5 Miles: 269.00Fuel Trail 4 Miles: 146.50Fuel XC 2 Miles: 199.50Trail N1 Miles: 56.50Progrid Guide TR Miles: 194.00Road N1 Miles: 12.00Stinson Miles: 123.00Trail M2 Miles: 266.50Trail N2 Miles: 117.50TS 6 Miles: 250.00Road M3 Miles: 187.50Road M3 2 Miles: 125.50Fuel 2 (road) Miles: 29.00Road N2 Miles: 8.00TS 7 Miles: 241.00
Weight: 0.00
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