I'm retired from racing. Really.

Run Downtown 5k

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Location:

Greenville,SC,

Member Since:

Feb 24, 2007

Gender:

Male

Goal Type:

Other

Running Accomplishments:

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

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

Former World Record holder in 100 x 5k relay 

Ultra history:

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

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

Short-Term Running Goals:

Goals 

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

Long-Term Running Goals:

Unretire at some point

Run a sub-6 hr 50 miler

Win a 100 mile ultramarathon

Personal:

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

Favorite Blogs:

Miles:This week: 15.00 Month: 95.00 Year: 1257.00
Fastwitch Lifetime Miles: 82.50
Trail N1 Lifetime Miles: 86.50
Road N1 Lifetime Miles: 31.00
Trail M2 Lime/black Lifetime Miles: 228.50
Road N2 Black And Green Lifetime Miles: 409.00
Road N2 3 Grey Lifetime Miles: 214.00
Road M3 Black And Blue 2 Lifetime Miles: 225.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2753.70173.5016.5026.30129.003099.00
Road N2 Miles: 401.50Fuel 2 (road) Miles: 286.00Stinson Miles: 97.50Road M3 2 Miles: 258.50Road M3 Miles: 167.00Road N1 Miles: 19.00Trail N2 Miles: 114.00Trail N1 Miles: 30.00Trail M2 Miles: 116.00Fastwitch Miles: 44.00Trail M2 2 Black Miles: 152.50Hoka Bondi B Miles: 121.50Road M3 3 Miles: 216.00Fuel Trail 4 Miles: 21.00Road M2 Miles: 135.50Trail M2 3 Miles: 98.60Test Shirt 1 Miles: 86.50Trail N2 2 Orange Miles: 82.00TS 8 Miles: 324.50Road N2 2 Grey Miles: 49.00Test Shirt 1 Miles: 9.00Test Jacket 1 Miles: 5.00TS 9 Miles: 175.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

PM late afternoon 4 miles. Wasn't much but I didn't feel great. I was planning on a solid week or more off after LM. Due to illness, it's ended up being 2.5 weeks with just a couple runs. Based on how I'm feeling, I need it. I put in for Massanutten lottery today, so my lottery fate will be determined by the stock market Jan 10.

belated thoughts on last year:

ran 3502 miles for the year

1175 were trail miles

418 trail race miles (12 races) (368 miles 2012, 364 2011, 394 2010, 190 2009)

8 road race miles (2 races)

263 PM miles (24 trips)

240.5 LR miles (12 trips)

101 other trail miles (2 LR, 2 MR, Oregon and scout camp)

133.5 GE trail miles (26 days)

17 BW

 

420 speed miles, 212 xt miles, 2115 road/tm miles

 

2009 3331,  2010 3104, 2011 3769, 2012 3911, 2013 3502

 

Highlights- set 50k PR and 5k PR in 2 weeks, very unexpected on 5k

Won 5 races, 3 ultras, plus podium at 3 more

Barkley- most awesome race ever

Good win at TNF Atlanta, plus best 100 ever at Pinhoti

425 miles racing, most ever- 14 races in 6 states

3500 miles total, lowest since 2010. 33% were trails

 

Lowlights-

Hmm- nothing too bad. Getting lost at LM was a bummer. Being sick before Chuckanut and having it affect me at Barkley. That's all for now.

Road N2 Miles: 4.00
Weight: 0.00
Comments
From Dale on Wed, Jan 01, 2014 at 19:00:36 from 69.10.215.11

Happy New Years. Sorry to hear you're having bad lottery luck. Maybe just an excuse to try some new things.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- low 40's and rainy, let's go for a run. And, how about 2 guys in the group run with no shirts on!  Yes, we runners are bright, we are. 10 miles, rainy.

Fuel 2 (road) Miles: 10.00
Weight: 0.00
Comments
From J Cole on Thu, Jan 02, 2014 at 20:54:09 from 174.62.204.171

I'd bet my life savings that one of them was Aaron.

From Jon on Fri, Jan 03, 2014 at 05:04:03 from 107.203.52.135

Yes, he was the first.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch- big group for a Friday. 9 guys. 25 deg, cold. 1 hr.

Road N2 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM- slept in, went for a run. It was 21 deg, so I wore my running pants, the first time I've worn them on a regular run in 3 years. 8 easy miles in an hour.

Stinson Miles: 8.00
Weight: 0.00
Comments
From Rob Murphy on Sat, Jan 04, 2014 at 17:00:46 from 24.10.249.34

Brrrrrr.

They'll probably cancel school on Monday.

From Jon on Sat, Jan 04, 2014 at 17:43:16 from 107.203.52.135

I did see some ice on the ground...

From J Cole on Sat, Jan 04, 2014 at 17:45:22 from 174.62.204.171

Almost 40 degrees warmer than here this morning. Hope your fancy pants kept you warm!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

AM- 7 ez

Lunch- 10 more. Aaron won the lunch run group No-shave November contest this year, upsetting reigning champ Jason. As an award, Jason shaved his beard and gave it to Aaron in a baggie. Aaron carried the bag with us all run, spreading the beard along the route.  Yes, we are strange, but not abnormally so for a group of distance runners.

A bit chilly, but not as cold as it will be tomorrow. Coldest temps in 20 years. Not near as cold as much of the country, but cold for here. Rumor is Atlanta is colder than Anchorage.

Road M3 2 Miles: 10.00Fuel 2 (road) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

Lunch- 9.5 on a cold day, 5 deg windchill. Aaron ran in shorts and shirt, no gloves or hat.

Kitchen water won't work, maybe frozen pipes. This isn't good. At all.

Road M3 2 Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- much warmer today, 30 deg when we started. Lake, neighborhood, track, 10 miles. 

Kitchen pipes thawed out at home. Doesn't look like any pipes burst, so that's lucky. Some of our friends had some attic pipe burst and are dealing with major damages. Ouch.

Massanutten 100 lottery is on Friday. Hopefully this one is kinder than the rest- there's 364 entrants for 208 spots, so better odds than Western. Looking at the applicants, if 167 to 175 get in, that's a pretty top-heavy field right there. http://www.vhtrc.org/application/applicantsList.php?race=MMT

Road M3 2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

Lunch- 5 miles with the guys, then 5.5 more with just Todd. 40 deg, much nicer out.

Road N2 Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

AM- 10

PM- Mid-afternoon run in a drizzle with Dan. Just under an hour.

Fuel 2 (road) Miles: 10.00Road N2 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- Some major rain (i.e. 1+ inch per hour) and constant lightning from 5 am till 7 am. I waited till it didn't seem death was imminent, then went for my run. 10 miles around home, and didn't see another person, strangely. 45 deg and mizzle/fog felt like perfect temps for running. 

Carried my TV upstairs today. Ever since someone built a house behind ours, we lost reception for NBC and Fox, only getting CBS. Yes, only one channel. Anyways, apparently I can get more channels upstairs so now I can watch football on the TV instead of streaming on a tiny screen on my computer. Nice.

The DOW worked in my favor yesterday, so I finally got in a lottery after 2 years of no luck. Massanutten 100, here I come! It should be a very good field, too- Karl Meltzer, PI teammate Nick Pedatella, Brian Rusiecki, John Dennis, Pierre Loic Derange, Jason Lantz, David Frasier, Jeremy Waldrop, Jeremy Pade- stacked.

Road M3 Miles: 10.00
Weight: 0.00
Comments
From Cody on Sat, Jan 11, 2014 at 13:39:12 from 76.27.36.99

Congrats on the lucky draw! Looks like your kind of race. Rocky.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.000.000.000.000.0021.00

Finally posted my Pinhoti 100 mile race report. Working on more posts, too. 

AM- 12

Lunch- 9 more. Nice day for a run. Big group of guys- we started with 10, and still had 9 when we got back to GE after an hour. Seeing 9 guys running is an impressively big pack that you rarely see.  Kinda fun.

Road M3 2 Miles: 9.00Road N2 Miles: 12.00
Weight: 0.00
Comments
From Neasts on Sun, Jan 12, 2014 at 21:53:59 from 71.213.44.145

Nice report and thoughts on your race. First, let me ask, spider eyes?! As much as I like the "no pacers" idea, I think when I do my first 100 I will want a pacer. It's just such an unknown quantity to me that I'm a little too scared to do it on my own, even if all the pacer does is assure me the hallucinations I'm seeing are not real. (Wait, were those spider eyes real?) The worst is no food at the end. Thank goodness for the good soul who shared. Congrats on the podium finish!

From Jon on Mon, Jan 13, 2014 at 04:10:55 from 107.203.52.135

I had pacers on my first 4 hundreds, and they can help, esp for new runners.

Yes, spider eyes. There are tons of spiders down here, and headlamps literally cause their eyes to glow. Kinda weird. I could see dozens at a time.

Thanks for the comment.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

Lunch 9.5

Fuel 2 (road) Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.001.5010.00

Lunch- it's Todd's birthday, so we ran to his house and ate some of his chocolate birthday cake. That was a lunch run first. Plus abs class.

Fuel 2 (road) Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

PM- missed the lunch run group, but finally got out at 2:30. 11 miles, most of it behind GE on the trails there. They aren't hilly, but it sure beats the road.

Road M3 2 Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

AM- 5 on a cold morning with Dan and Todd

Lunch- 9 more. I was offered a free entry to Run Downtown 5k tomorrow, so I took it on a whim. Hadn't planned on this. In the past 3.5 months, I've done 2 speed workouts totaling less than 10 miles combined. Last year, I completely surprised myself by setting a PR at this race and almost broke the 16 minute mark. Not expecting similar results tomorrow, but I'll give it a go.

Road M3 2 Miles: 9.00Fuel 2 (road) Miles: 5.00
Weight: 0.00
Race: Run Downtown 5k (3.11 Miles) 00:16:48, Place overall: 12, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.900.000.003.100.0016.00

AM- The Run Downtown 5k is the only race I've done every year in Greenville. I had no intention of running it this year until I was offered a free bib yesterday and my morning church-cleaning commitment fell through. And so, despite having only run 9 miles of speedwork since the start of October, I found myself toeing the line again. It's a fairly big (1400 runners) race with a fast field- winning time was 14:52. It's never flat, with about 200 feet climbing. Temps were cold, mid-20's and breezy. After a long warmup with Dan, we shed layers and were ready to run. I stood next to James Brooks, who was aiming for sub-16 and invited me to do the same. I assured him I would be closer to my slowest RDT than my fastest. His girlfriend, Kim Ruck, was nearby and seemed primed for a good race.

They started us and we surged down the hill, then spread out as we climbed for .8 miles. I found myself in 12th place and the 4th GE runner behind Jim, Phil, and Dan. Mile 1 felt fast yet not labored. I was hoping for a 5:20-ish but the clock read 5:30. Mile 2 is downhill and everyone in front of me pulled away while there was a pack of 4 or 5 runners just behind, pushing me to a 5:22. The pack behind me fell back except for one set of footsteps. Cheering voices told me it was Kim. With extra incentive to not get chicked, I kept pushing hard and held my breathing at appropriate level. The last 1.1 was 5:55, giving me a final time of 16:48, still in 12th place. It seems about the right time given my training. Results here.

Hour long cooldown with a group of 8 GE runners as the sun slowly warmed us. Good race, all things considered. I'm sure I could break 16 minutes if I ever trained for it, but don't think I will. Ultras are a bigger priority, and life is a tradeoff.

  2011 2012 2013 2014
Mile 1 5:37 5:21 5:12 5:30
Mile 2 5:26 5:20 5:10 5:22
Mile 3.1 5:55 5:52 5:39 5:55
Finish 16:58 16:34 16:01 16:48
         
place 16 15 5 12
Temp 30 deg 45 deg 32 deg 25 deg

Road N1 Miles: 4.00Fuel 2 (road) Miles: 12.00
Weight: 0.00
Comments
From run100sdp on Sat, Jan 18, 2014 at 17:55:21 from 99.115.10.91

Nice write up, 5k are always humbling when you are focused on Ultras. You can still turn the legs over fast.

From Rob Murphy on Sun, Jan 19, 2014 at 11:52:11 from 24.10.249.34

I always look forward to your Run Downtown race report! Congrats once again.

There's a nice article at theatlantic.com called "The Small Wonder of Greenville SC". Mentions GE.

From Josh E on Sun, Jan 19, 2014 at 22:09:44 from 75.162.251.201

Nice to brush the wheels off and see what they can do. Pretty good for no anticipation or specific preparation.

From Adam RW on Mon, Jan 20, 2014 at 14:17:56 from 138.26.42.154

Hi Jon, Looks like you had a good time. Can never complain about a free workout with nice competition to push the effort. I like the side-by-side comparison of your 4 years. Have a great week.

From Jake K on Mon, Jan 20, 2014 at 15:01:43 from 199.190.170.28

You have one of the best fast training miles to actual 5K time ratios!

From Jon on Mon, Jan 20, 2014 at 19:17:21 from 107.203.52.135

Thanks, guys. Rob, I read that article about Greenville. Jake- not sure if that's a good thing or bad thing...

From Superfly on Mon, Jan 20, 2014 at 20:17:06 from 74.211.21.81

Yeah Jon your well diversified in your running portfolio. Good job!

From jtshad on Thu, Jan 23, 2014 at 16:30:01 from 141.221.191.225

Great race once again. You have range young man!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.500.000.000.000.0022.50

AM- 13 miles while watching highlights of the games yesterday. All I can say is, The Broncos are going to the Super Bowl, baby! Boo Yeah!  Awesome. First time since I was on my mission many moons ago. Run- started at 7:30 pace, finished sub 7 pace, 95 minutes.

Lunch- 10 of us again, an impressively large group. 9.5 miles. Hot Dan pushed the pace the last 2 miles to try to stay ahead of my gasseous stench.

Fuel 2 (road) Miles: 13.00Road N2 Miles: 9.50
Weight: 0.00
Comments
From J Cole on Tue, Jan 21, 2014 at 10:17:37 from 132.177.236.143

Its hard to pull for the Broncos after their last Super Bowl appearance (they somehow beat GB and the best quarterback to walk the earth). But who doesn't want to see Peyton get another ring and watch Pete Carroll get beat?

From Jon on Tue, Jan 21, 2014 at 17:05:12 from 68.115.155.150

Actually, that was two SB ago. Their last one was against Atlanta. Does that make a difference?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM 8

Lunch 8 more with the guys. I wasn't talkative, which was freaking Jim out.

Stinson Miles: 8.00Fuel 2 (road) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.004.500.000.0010.00

Lunch- workout with some of the guys on a cold day (25 deg and breezy). Ran to the lake, then did 5x1 lap (~.86 miles each) with ~90 sec rest. I didn't want to run too hard due to fatigue, tightness in hammies, and my race coming up on Saturday. Times were 5:04, 5:08, 4:56, 5:01, 4:34 (Todd convinced me to push him to sub 4:50 on the last one and I finally started feeling good). 10 miles total.

Road M3 2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

AM- 8

Lunch- and 7 more.

Fuel 2 (road) Miles: 8.00Road N2 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

Lunch 4.5 on a cold day. It will be low teens windchill tomorrow for my 15.5 mile trail race. Still might wear shorts.

Stinson Miles: 4.50
Weight: 0.00
Race: Expedition Paris Mountain 15.5 mile (15.5 Miles) 02:00:48, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.0015.500.000.000.0018.50

AM- Another great Go Run Trails race this morning, the Expedition Paris Mtn trail race. They upped the game this year, adding a 15.5 mile option on top of the 10.5 and 5 mile races from last year. It was a very cold morning, 20 deg and windy, with windchill around 10 deg. 10 deg windchill? Let's wear shorts! Actually, between two tops with zippers, I was able to regulate my temp well enough to stay not too cold. 

Had a good crew at the race- Aaron, Lynn, and Seth in the long race, plus Barry and Aly in the 5 mile (Aly's first trail race). I saw David Workman at the start, and he's always good competition. The race ran every trail in the park except the short Firetower and Turtle trails, with three big climbs. The initial climb up Sulfer Springs welt well, with 2 guys ahead in shorter races, and David right behind. The wind was strong from the south and it was much colder whenever we were exposed to it. I stretched it out on the flat SS to the second aid station, then we hit the paved downhill portion- 1 mile with 400 ft descent flew by in about 5:15 and felt easy. Hiker only Brissy Ridge was slow, as always, but I slowly pulled away from David and gained on the one 10 miler ahead. Then it was time for a big circle of North Lake then the climb up Kanuga. Figuring it was all downhill from here (well, mostly), I started pushing it a bit as I started catching the slower 10 milers. Finished first place in 2:00:49, four min ahead of David in second. Lynn got 5th overall, edging out Aaron. I froze for a few minutes, then had to leave for a baptism at our church (I changed but didn't shower first- stinky).

This was another nice race- well marked, gummi bears at the aid station(!), and a well thought out, challengin course. My watch measured ~15 to 15.25 miles with 2200 ft climbing. Fun morning, good win. And I was glad my legs felt good despite this being my highest mileage training week since Labor Day.

Photos courtesy of GoRunTrails facebook page

Trail N2 Miles: 18.50
Weight: 0.00
Comments
From Cody on Sat, Jan 25, 2014 at 19:30:12 from 76.27.36.99

Nice!

The first of many 1st place finishes this year!

From J Cole on Sun, Jan 26, 2014 at 08:38:48 from 174.62.204.171

Congrats! Sounds like an awesome time.

From Rob Murphy on Sun, Jan 26, 2014 at 09:02:40 from 24.10.249.34

Congratulations once again Jon.

From Superfly on Sun, Jan 26, 2014 at 09:32:25 from 74.211.21.81

Nice win!

From Steve on Thu, Jan 30, 2014 at 20:02:51 from 50.192.59.250

This does not sound fun at all.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.500.000.000.000.0019.50

AM- 10

Lunch- 9.5 with the guys. I don't remember how long the run was, but I think it was 9 or 10 miles. Split the difference. Something I ate last night had me visit the bathroom 7 times between waking up and the end of my lunch run. Marci said the kids had lots of dirty diapers, too. Just in case you wanted to know.

Road M3 2 Miles: 9.50Fuel 2 (road) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.000.000.000.000.0019.00

AM- 12 at 6 am with Hot Dan. Cold and windy. Ran all over town in the dark with no headlamp. 

Lunch- 7 more. Lunch meeting got cancelled so I ran into a subway (literally) towards the end of the run for a footlong. It snowed here today, too, which means they shut the whole town down. We'll see if I can even go to work tomorrow. Easier to work from home.

Stinson Miles: 12.00Road N2 Miles: 7.00
Weight: 0.00
Comments
From J Cole on Tue, Jan 28, 2014 at 22:10:11 from 66.87.124.247

Dad sent me a picture of the blizzard. There were spots where you could literally only see the top of the grass.

From Superfly on Wed, Jan 29, 2014 at 09:35:57 from 209.33.217.210

Looking pretty strong man. What's the next big thing on your schedule?

From Jon on Wed, Jan 29, 2014 at 15:42:35 from 107.203.52.135

Justin- I know, it was CRAZZZY man. you hear about Atlanta?

Clyde- Thanks- not as strong as you, though, Mr. High Mileage. My next race is 40 mile Mt Mitchell Challenge, to the top of the highest mtn in the eastern US. Snow, ice, wind- love it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Worked from home today. Got out for an afternoon hour run. It was colder than I thought it would be. 

I put on my ski coat yesterday for the first time in years. Based on the ski passes, the last time I went skiing was February 2007. Wow, 7 years ago. I had no idea it was that long ago. Surprising. Don't tell Jake.

Fuel 2 (road) Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.0010.000.000.000.0016.00

AM- BW, 4 mile warmup, then treadmill temp (13 deg and icy out don't make for good running). I wanted to start at 6:30 pace and increase each mile, but wasn't feeling great so had to back it down from 6:10 to 6:15 for a while before finally kicking it up the last few miles, finishing sub-6. 10 mile tempo in 63:45, then 2 cooldown. 16 total. 

Treadmill miles aren't so bad when watching Seinfeld on Mike & Mike while getting ready for the Broncos in the Super Bowl on Sunday.

Feeling a little under the weather- just stuffy and sniffles. The storm on Tuesday dumped 1 inch of snow in Greenville. They cancelled school Tuesday at noon, sending the kids home early. Then cancelled Wed. And then, despite dry roads, cancelled school on Thursday, as well. If they had this mentality in Canada, the school year would be 2 weeks long.

Road M3 2 Miles: 16.00
Weight: 0.00
Comments
From Jake K on Thu, Jan 30, 2014 at 20:55:45 from 67.177.11.154

3 days off for 1 inch! So awesome.

From Jon on Thu, Jan 30, 2014 at 21:32:34 from 107.203.52.135

Just found out they're doing a late start tomorrow, too. Ridiculous.

From Rob Murphy on Thu, Jan 30, 2014 at 21:45:18 from 24.10.249.34

There is no more hard core state for NOT canceling school than Utah. I've had one 2 hour delay in my 12 years here. The buses roll up to my kids school with chains on all the tires.

Greenville is another matter entirely.

From Fritz on Thu, Jan 30, 2014 at 22:28:41 from 98.202.9.237

Did you see this article on how much snow it takes to cancel school? Our plows can do the job. From K-12 I recall school being cancelled twice.

http://www.theatlantic.com/education/archive/2014/01/map-how-much-snow-it-typically-takes-to-cancel-school-in-the-us/283470/

From Jon on Fri, Jan 31, 2014 at 05:06:56 from 107.203.52.135

Fritz, love that. Hadn't seen it.

From J Cole on Fri, Jan 31, 2014 at 06:40:27 from 132.177.236.143

Back at the beginning of the month we (NH) got a dusting and they closed the university. That night we got 3 inches and had a 4 hour delay. The next day it rained and turned it all to scary ice, had to be here at 8am. At least Greenville has some sort of plan for what to do, even if its overkill.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Lunch- 7. Nice day. Sang a bunch of Weird Al songs during the run.

Stinson Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
24.000.000.000.000.0024.00

AM- early morning run on the FHT with Merle. Snow/ice off-and-on during the run, never deeper than an inch. I've had a bit of a cold and have only slept maybe 15 hrs total the past 3 days, so I was pretty worn down. We ran towards the bench and Merle pulled away right from the start. I just ran easy till I saw him coming back, 11.5 miles and 2:10 into the run. Merle was surprised I turned around 1/2 mile before the bench, but I didn't really care. The way back was pathetically slow, a good "tired, bonking, run/walk on dead legs" kind of run. These are no fun during the run, but I've found they help in races. Even added a few detours on the way back. Finished 24 miles in just under 4:40, with 4500 ft climbing (had I gone to the bench, I'd be well over an hour slower than my fastest bench run, one year ago exactly). This is my highest mileage training week since August, so that's good. Painful, yet good run.

Last run with these shoes- I've had them for years and years, at least 3 or 4 years. They are worn out and not feeling too good on my feet anymore. They had a great life, though, including 7 hours at the Barkley and 60 miles at the Bear 100.

Have I mentioned the Broncos are in the Super Bowl tomorrow?

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

Lunch 10. Still tired.

Computer died today. I haven't backed the info onto our backup drive for 6 months. Oops.

Road N2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.003.0010.00

Lunch 7 with some of the guys, then some xt.

Fuel 2 (road) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.500.000.000.000.0020.50

Am 10

Lunch ab class, then 10.5 more.

Fuel 2 (road) Miles: 10.00Road N2 Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.500.000.000.000.0015.50

Am 8

Lunch 7.5. Quite the interesting conversation today about science vs religion, creationism vs evolution. Animated conversation.

Road M3 2 Miles: 8.00Fuel 2 (road) Miles: 7.50
Weight: 0.00
Comments
From jtshad on Fri, Feb 07, 2014 at 08:37:14 from 69.20.183.178

Did Bill Nye run with you?

From Jon on Fri, Feb 07, 2014 at 17:32:38 from 107.203.52.135

Ham vs Nye is what started the conversation

From Rob Murphy on Fri, Feb 07, 2014 at 18:18:40 from 24.10.249.34

Did the discussion get heated and end with "I'll pray for you"?

Science, religion, creation, evolution. I choose all of the above.

From Jon on Fri, Feb 07, 2014 at 20:05:34 from 107.203.52.135

Rob, not really heated. Well, not overly so. No praying, either.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

Lunch 4.5 with Jim to SAMs club and back

Fuel 2 (road) Miles: 4.50
Weight: 0.00
Race: Foothills Drifter 6k trail race (3.73 Miles) 00:22:31, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.004.000.0010.00

AM Time for another good Half Moon Outfitters race, this one at Lake Connestee. I've done 3 of their races in the past, winning all. The promised rain last night didn't happen, so weather was cool but nice. I warmed up on course and found they changed it from past years, definitely making it slower and more technical. Perfect. Started very fast to not get trapped on single track, being in first place within 50 yards. I ran hard and felt good, and all the footsteps behind me quickly fell away except for one, Tim Gibbons, who was within 5 seconds at mile 1. I just kept pushing, though, as best I could with all the turns, trees, and roots. Couldn't see him by mile 2. Crossed a bridge at mile 3 to a cheering Barry, then finished on the very technical, slow new portion. I loved it. Finished in first in 22:31, Tim was 22:50. Cheered in friends, cooled down with Jason, then stayed for awards (HM is very generous) and the awesome door prizes.

Enjoyable day. This was my third race in fourth week, with another race, the infamous and challenging Mt Mitchell Challenge 40 miler in two weeks. It's not often I run this hard on technical trails, so it's nice to mix things up.

Results http://go-greenevents.com/resultsdetail/id/1568

Trail N1 Miles: 10.00
Weight: 0.00
Comments
From Jake K on Sat, Feb 08, 2014 at 15:49:02 from 67.177.11.154

Nice W, Jon!

From RileyCook on Sun, Feb 09, 2014 at 09:21:51 from 73.52.134.194

Congrats on the win!

From Jon on Sun, Feb 09, 2014 at 19:40:02 from 107.203.52.135

Thanks, guys

From Rob Murphy on Sun, Feb 09, 2014 at 19:51:27 from 24.10.249.34

Yawn!

Jon won another race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.000.000.000.000.0022.00

New race report. Now I'm only 3 races behind. http://greenshortsrunning.blogspot.com/2014/02/getting-lost-lookout-mountain-50-mile.html

AM 12 while watching the Olympics

Lunch10 miles. Tied a record with 13 guys running. That's a huge group barreling down the road. In the cold rain, no less.

It might snow tomorrow so they already cancelled school.

Fuel 2 (road) Miles: 12.00Road N2 Miles: 10.00
Weight: 0.00
Comments
From jtshad on Tue, Feb 11, 2014 at 07:48:59 from 69.20.183.178

Will you get more than an inch? Cancelling on threat of snow...different worlds!

From Jon on Tue, Feb 11, 2014 at 17:45:45 from 107.203.52.135

2 inches so far, though nothing stuck on the roads. But up to 8 inches more tonight, then .5 inch layer of pure ice. Most likely this will be a whole week off school.

From Adam RW on Tue, Feb 11, 2014 at 18:51:27 from 71.45.96.54

Threat of snow today and school canceled as well as tomorrow. None has fallen though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.0010.000.000.000.0022.00

AM BW while watching cross country skiing at the Olympics. I enjoy watching that sport for obvious reasons. Anyways, 4 mile warmup, 10 mile tempo in 62:13. Started 6:20 pace, finished sub 6. Not in A+ shape right now! just passable. 16 miles total in 1:47. Then foam roller. That's the only stretching I do with any regularity.

Lunch- I talked the group into running the muddy, snowy trails behind GE. Enjoyable in the snow, a rarity around here. 6 miles. Probably have to work from home tomorrow.

Trail N1 Miles: 6.00Road M3 2 Miles: 16.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

AM the whole city is shut down due to snow, so I'm working from home. Fedor lives nearby, so we ran 50 min on the snow packed, empty roads in the snow and wind. Then I added on extra. 14ish miles. Good practice for Mt Mitchell Challenge next week.

Stinson Miles: 14.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Lunch- working from home. We ended up with 4 or 6 inches of wet snow, and it's now 40 deg and melting fast. My run was an absolute slush fest. Not sure when my toes have been so cold. It will be a hard slog next week if they are this cold in the race. Ran to the soccer fields, the tried my MicroSpikes for the first time. They worked well for traction but the weight was more noticeable than I hoped. Finished with 9 miles.

Trail M2 Miles: 9.00
Weight: 0.00
Comments
From Cody on Thu, Feb 13, 2014 at 16:16:22 from 107.0.33.130

I used to hate the extra weight, but have now gotten used to it. Sounds like a logan winter run...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.001.5010.00

Lunch uneventful run, other than slush and all the stopped cars due to wrecks backing up traffic onto all the side roads. Faster to be on foot today. 8.5+1.5

Fuel 2 (road) Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Lunch- helped someone move, then met Lynn and Aaron at Paris Mtn. I have way too many trail shoes, but I didn't have any in my car in a day they were actually needed for snow, ice, and mud. We ran into Joe VanLeeuwen and he joined us for most the run. Didn't do hike only sulphur springs and couldn't get to lower Kanuga due to ice, so ended up doing an out and back on BR and upper Kanuga. 94 min, 9-ish miles. Taper now for Mt. Mitchell next week.

Fuel 2 (road) Miles: 9.00
Weight: 0.00
Comments
From Cody on Sun, Feb 16, 2014 at 16:06:44 from 76.27.36.99

Where are your boy scout skills? Be prepared!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Lunch- nice 7 mile run with a big group. Did 4 laps of Mt Zion Christian School XC course.

Road N2 Miles: 7.00
Weight: 0.00
Comments
From J Cole on Fri, Feb 21, 2014 at 06:21:14 from 132.177.236.143

Good luck at Mt Mitchell! Looks like you'll have some "considerable clouds" to deal with according to Wunderground.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.001.500.000.006.00

Lunch- ran to the lake, then did 2x1 lap repeats (.85 miles each). Times were 4:56, 4:39 (5:45 and 5:25 pace). 6 miles total. 

Not sure what the race conditions will be like Saturday. Snow, ice, warm, mud, rain, cold, wind? Maybe all of the above.

Road N2 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Lunch- 5 miles with Phil.

Stinson Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Lunch- 3. Feeling very tired and just Blah this week. Not how you want to be feeling pre-race.

Road N2 Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.000.003.50

Lunch- ez 3.5

RD just said we're running on trails all the way to the summit tomorrow, so it looks like my Microspikes will come in very useful!  I wasn't sure if they are worth carrying for 40 miles, but I figure I will.

Road M3 Miles: 3.50
Weight: 0.00
Comments
From Cody on Sat, Feb 22, 2014 at 13:40:16 from 76.27.36.99

Hope you are killing it!

Race: Mt Mitchell Challenge 40 mile trail race (37.5 Miles) 05:24:35, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.0037.500.000.000.0038.50

Quick report- placed 3rd overall at Mt Mitchell Challenge. Had felt a bit "blah" all week leading up to the race and was worried it would carry over. It did, a bit. Legs felt flat on the initial 3 road miles, but then I found I could climb ok once on trail and I moved from about 10th to 4th by mile 13, well behind the lead pack of 3 runners. The Toll Road was muddy and had lots of flowing water but minimal snow.  Then we started towards Mt Mitchell on a trail with intermittent snow- I had a bit of a low patch and tried to just stay relaxed, moving, and save my energy for the downhill. The last climb to the summit was nuts- it was 900 feet up in 1.4 miles over technical trails that are most comparable to an ice skating rink. Seriously icy- took me 30 min. Paul flew by me here. I summited and enjoyed the views for a minute, then ran down the road back to the Blue Ridge Parkway (normal singletrack path closed due to ice). I was surprised to see previous race leader Jason Bryant just ahead - he started walking down the road, never a good sign. I then played leapfrog with Paul for the next 2 hrs, battling it out for the final podium spot- I passed him, then stopped for a pit stop, then passed him again but he stayed just behind me. I yielded again with another pit stop at mile 31, then pressed hard to catch again, finally passing him at mile 34 just after the 23% grade paved road leading into Montreat. I put a few minutes on him in the last 5k. It was fun to race against him, though- it's been a long time since I had such a back and forth battle for an entire race. I finished the 37.5 miles with 4800 ft climbing in 5:24. Dane finished in CR 4:46, Shaun Pope was just under 5 hrs. Even if I had felt better, I couldn't have caught either of them.

Had a good time eating food and talking to some of the great runners before heading home to my supportive wife and kids.

I've been awake since 3:45 am and it's almost 10 pm. I'm going to bed now. After some ice cream, of course.

Trail M2 Miles: 38.50
Weight: 0.00
Comments
From Rob Murphy on Sat, Feb 22, 2014 at 20:08:25 from 24.10.249.34

Nice report Jon and great race. Enjoy your down time.

From jtshad on Sun, Feb 23, 2014 at 08:34:26 from 69.20.183.178

Yet another great race. Congrats on the performance.

From Dale on Sun, Feb 23, 2014 at 12:19:36 from 69.10.215.11

Nicely done!

From Cody on Sun, Feb 23, 2014 at 17:04:36 from 76.27.36.99

Sounds like an awesome race! How did the spikes work? Were they worth hauling all over?

Jon and his pit stops....

From Steve on Sun, Feb 23, 2014 at 20:43:55 from 63.139.4.194

900 feet in 1.4 is steeper than the Mt Logan climb up Dry Canyon, I think. On ice. Pretty cool! There will be a day when I get enough guts to try one of these races. Great run!

From Jake K on Sun, Feb 23, 2014 at 21:02:54 from 67.177.11.154

Nice race Jon. Way to battle.

Why does a 23% road even exist!?

From Jon on Sun, Feb 23, 2014 at 22:08:14 from 107.203.52.135

Steve- the bit at the end is even steeper- 1100 ft in 1 mile. Painful to run down.

Jake- it goes up to a water tower and trail parking lot, from the looks of it. It's crazy steep, that's for sure.

Cody- RD said wouldn't need spikes, so I didn't take them. If I had, I'm sure they could have saved me 10 minutes on the last climb. Oh well.

From J Cole on Mon, Feb 24, 2014 at 06:43:15 from 132.177.236.145

Congrats! I wonder if I can set a treadmill to 23%...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I really should change the name of my FRB page...

Legs are pretty sore today, not surprising given I ran 20 straight miles downhill (not often you do that), with 9.6 of it being paved. No running, no way. Did a 45 min yoga class and some foam rolling.

Got a little press. http://t.co/J2l81zDWOf

Weight: 0.00
Comments
From Jake K on Tue, Feb 25, 2014 at 16:44:43 from 159.212.71.200

"I ran 20 straight miles downhill (not often you do that)"

Uhhhh, you do remember living in Utah and what all the races are like here, right? :-)

I'm glad you are optimistic that the Broncos are going BACK to the Super Bowl. They'll have a great matchup against the Bills in the AFC title game!

From Rob Murphy on Tue, Feb 25, 2014 at 18:34:28 from 24.10.249.34

The Broncos WENT to the Super Bowl.

Or was that a high school team that swiped the Broncos uniforms?

From Jon on Tue, Feb 25, 2014 at 21:16:16 from 107.203.52.135

Yes, Jake, I do remember the Utah races well. Except this race dropped almost as much in mile 37 as TOU marathon does over 26 miles. :) And yes, let's not mention Alta Peruvian.

That being said, living away from the canyons of Utah has jaded me even more to the "PR's" everyone one runs at those Utah races. At least trail races go up the mountains before they go down them.

Touche, Rob. They sure looked like a JV HS team. But better to have gone and lost than to not go. Like the Bills...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

PM- did some cross training and foam rolling while watching Olympic skiing. Should be go for running tomorrow.

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

Lunch- 15 min abs class, then 6 easy miles running with the guys. Rolling green loop.

Fuel 2 (road) Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch- 8 with the guys. Then foam rolling. I really like foam rolling. Feels so good after a hard downhill race. Ok, it hurts. But that's good, right?

Road N2 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch 10, inc 3 behind GE. Everyone is doing Reedy River 10k tomorrow. I got them a discounted entry. They all think I'm doing it too. But I'm not. Oh well.

Road M3 2 Miles: 10.00
Weight: 0.00
Comments
From J Cole on Sat, Mar 01, 2014 at 13:49:50 from 174.62.204.171

I like the Reedy course but I found it to be an entirely forgettable race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.505.000.000.000.009.50

Feeling good this morning but only had an hour for a run, so went to the soccer field and did fast-ish loops around the .8 mile, hilly loop. Laps were 5:00, 5:06, 5:04, 5:04, 4:58, 4:48 (6:00 to 6:20 avg pace). Felt relaxed and good, definitely could have done a lot more. Total run was 1:02:20. 9.5 miles.

Road N2 Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

AM- 10 with Dan and Seth.

Lunch- 10 in the rain with the guys.

Road M3 2 Miles: 10.00Fuel 2 (road) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.0010.000.000.000.0022.00

AM- BW. 3 mile warmup, then did 2 MP miles 6:12 pace or so, then 1 mile at 10 % grade at 10:00 pace. Repeated 2 more times, increasing flat pace each time and incline 1 percent. Added one last sub6 mile at the end, then cool down. So ended up with 7 miles in under 43 min and 30 min climbing. Not too bad, but tired after.

Lunch very slow 7 with the guys on a cold, windy day. 42 miles in 2 days.

Fastwitch Miles: 15.00Fuel 2 (road) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

AM- 10. 

Lunch- 8 more. 

My mileage so far this week is 60 miles. All of last week I ran 39.5. Now, what's the 10% rule again?

Road M3 Miles: 8.00Road M3 2 Miles: 10.00
Weight: 0.00
Comments
From J Cole on Wed, Mar 05, 2014 at 20:33:31 from 174.62.204.171

The 10% rule works 90% of the time, every time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

Lunch- 8.5 ez on a cold, windy day.

Today is Marci and my 10th anniversary. We made reservations at a very nice local restaurant... but then ended up having to take our 1 year old with us due to some babysitter confusion. A quiet, romantic dinner for 2 ended up a noisy, squawking, not at all romantic dinner for 3. I'm sure we'll have some memories from this one. A lot different than our 5th anniversary, when we spent 2 relaxing hours at Melting Pot.

Road N2 Miles: 8.50
Weight: 0.00
Comments
From Jason D on Thu, Mar 06, 2014 at 19:02:58 from 24.1.80.94

Congratulations to you both, Jon.

From Rob Murphy on Thu, Mar 06, 2014 at 20:01:40 from 24.10.249.34

Congrats on the wedded bliss. I'm guessing you will look back with smiley memories of that dinner someday.

I've got my 20th coming up in four months. Probably need to do something special seeing as it's a round number anniversary.

From Cody on Thu, Mar 06, 2014 at 20:04:42 from 76.27.36.99

Congrats! Its a miracle she stuck around!! jk

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.500.000.000.000.0012.50

AM- 7

Lunch- 5.5. It was upper 30's and breezy, but the rain stopped just as we started so it actually was kind of pleasant.

Road M3 2 Miles: 5.50Road N2 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

AM- Ran Palmetto trail/Hogback mountain with Aaron, Lynn, and Joe. Aaron was real tired and we kept waiting for him, and he sent us ahead at mile 5. Joe turned around at 9. Great weather for a run, with some light snow on the trail in spots. Saw a big group of turkeys. Perfect time of year to run this- no thorns or stinging nettle yet. I ran easy to stay with the others until mile 13. Felt good, strong. Wish I had felt this way during Mt Mitchell. 4100 ft climbing, just under 20 miles, in 3:25 running time. I need to come do hill repeats on the initial climb, which ascends 1400 ft in 1.8 miles.

First 100 mile training week since August. Hope I can string 2 more together the next 2 weeks. Daylight savings will make Monday morning's run fun.

Trail N2 Miles: 20.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.500.000.000.000.0022.50

AM- 12

Lunch- 10.5 with the guys. Quick pace the last half. Great weather- around 60 deg, sunny. High is upper 70's tomorrow.

Road M3 Miles: 12.00Fuel 2 (road) Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.502.006.000.000.0021.50

AM- BW on the GE track. Nice day for running- 50 deg with a slight breeze, not humid. Warmed up 4 miles with Hot Dan and Seth, then did the workout solo. Workout was 4x2mile (actually 2.05 miles, being 3 times around the GE track) with 2 min rest. Wasn't feeling perky before so knew I would ease into it. First one was 12:34 (6:07 pace), then 11:52, 11:46, 11:35 (5:39 pace). I'm not in top speed shape by any means, but always good to do some faster stuff. 3 mile cooldown on the trails. 

I rarely listen to music on a run but did today to ward off track boredom. I found it appropriate that Johnny Cash's "Hurt" came on mid-way through the last repeat. "I focus on the pain... the only thing that's real."

Every shoe I own makes the right shoe with the forefoot narrower than the left shoe. Either that, or my right forefoot is wider than left. I'm going with the former.

Lunch 6.5 slow, tired miles.

Fastwitch Miles: 15.00Road M3 Miles: 6.50
Weight: 0.00
Comments
From Cody on Wed, Mar 12, 2014 at 21:38:49 from 76.27.36.99

Blame it on the shoe! I like that approach!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

AM- had a lunch dentist appointment to fix a chipped tooth, so my 2-easy runs became 1 morning run. My calves were very sore when I woke up- too many Fastwitch miles. My legs were still very tired. My body was tired due to 3 very short nights. The only people running were Dan, Jim, and Todd, and Dan had said they would go fast. Nothing quite like running sub-7 miles on tired legs in the dark and rain. Yeah, it was a painful run. 12 miles in 1:24.

Stinson Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.500.000.000.500.0019.00

Lunch- 7. Tired, didn't even try to join some of the others for a workout.

PM- Supposed to run in the mtns but everyone bailed and I wasn't feeling great, so I just ran on the trails behind my work. Did one 6 mile loop, then was headed out again. At the 7 mile mark, I stumbled onto 4 turkeys. 3 ran away, but the male puffed up and strutted. I backed off, but he charged me. I hurdled a fence and ran down the trail, with the turkey in hot pursuit. For 3 full minutes- seriously. He chased me for half a mile. I snagged a 4 foot branch along the way, and had to take a few swings to keep him off me. Finally, he stopped his pursuit.

At that point, I decided to circle way around through the trees and thick, thorny undergrowth back to my trail. After about 4 minutes of carefully picking my way... "gobble gobble!" Thomas the Ticked-off Turkey, the Spawn of Satan himself, was just meters away and in full pursuit. I had no choice but to run full speed the other way, using my arms to shield my face from the thorns as best I could. I somehow stumbled into a herd of deer who scattered, but the turkey followed for another 200 yards. He finally left me alone. I found a .75 mile section of trail to run back and forth on the rest of the run, with my heartrate finally slowing after several miles.

Post-run, I can count at least two dozen scratches on my legs and my shirt is snagged and torn in at least 10 places. 

In related news, turkeys have now moved above mosquitoes and canadian geese on my "least-favorite animals" list. I've had a few run ins with this turkey, but this was by far the worst. I hate turkeys. Just wait till Thanksgiving.

Finished with 12 miles. And yes, I'm counting some of it as speedwork.

Fuel 2 (road) Miles: 7.00Trail M2 2 Black Miles: 12.00
Weight: 0.00
Comments
From Rob Murphy on Thu, Mar 13, 2014 at 21:47:44 from 24.10.249.34

Seriously? I thought for sure this story was going to end with you opening a can of whup a** on that turkey and trudging home with the carcass draped over your shoulder so you could drop it on the kitchen counter for your wife to cook for dinner.

From Jake K on Thu, Mar 13, 2014 at 21:51:23 from 12.9.178.2

Gobble gobble

From Cody on Thu, Mar 13, 2014 at 22:17:46 from 76.27.36.99

HA!!!!

From Cody on Thu, Mar 13, 2014 at 22:18:12 from 76.27.36.99

At least you finally changed your blog title!!!

From Jason D on Thu, Mar 13, 2014 at 23:05:15 from 24.1.80.94

I thought Canadian geese were mildly testy, but I would take my chances with those beaks rather than a turkey spurring me. Turkeys are good runners, but their forward lean is a bit extreme. I find that wild turkey isn't quite as tasty as your standard Thanksgiving bird.

Careful out there. I've heard stories of them messing up cars trying to fight their own reflections!

From allie on Fri, Mar 14, 2014 at 10:50:16 from 65.130.174.35

haaa! great story.

From Burt on Tue, Apr 15, 2014 at 10:25:39 from 184.101.194.1

Rob is right. You would have never survived as a caveman.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

AM- 7. Not near as exciting as last night's run. No animal incidents.

Lunch- 7 with Barry and Aaron. Ran the turkey trails from last night but no sign of the culprit. I was hoping to see him again, with company this time. Had a few other people recount their own turkey tales.

Road M3 Miles: 7.00Road N2 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

AM- Quick easy run at Croft State Park, site of the upcoming Blind Pig 100. 17 miles in 2:45 or so and 1500 ft climb or so. Arches/PF are both bugging me a bit and I was predictably tired supposing this is my highest mileage training week since 2012. Listened to a few running podcasts and the last of Oct General Conference. 

Trail M2 2 Black Miles: 17.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.000.000.000.000.0022.00

AM- 14 steady and easy.

Lunch- 8 with the guys on a rainy, windy, 35 deg day. Although the rain stopped shortly after we started, so it wasn't too bad. Either way, I was dressed warmly enough.

Stinson Miles: 8.00Road N2 Miles: 14.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.0010.000.000.000.0022.00

AM- Poor weather outside, so did a treadmill BW (with several running buddies also choosing to run alongside). 4 mile warmup where my legs felt tired and made me doubt my plan. But once I cranked the pace, I felt fine. 10 mile tempo in 60:57, starting at 6:11 pace, increasing to 6:00 at mile 9, then more increases in the last mile till 11 mph at the end. 2 mile cooldown. 16 miles total in 1:44 or so. Hungry now.

Lunch- 6 ez. Lunch run topics today included Goonies, Back to the Future, pirates, Barney, and teletubbies.

Stinson Miles: 6.00Road M3 2 Miles: 16.00
Weight: 0.00
Comments
From J Cole on Tue, Mar 18, 2014 at 16:33:28 from 174.62.204.171

Tele-tubbies is the name of the telemark ski club we've started.

I ate a turkey sandwich today and thought about you.

From Jon on Tue, Mar 18, 2014 at 21:07:24 from 107.203.52.135

I hope it tasted delicious.

From Rob Murphy on Tue, Mar 18, 2014 at 21:33:44 from 24.10.249.34

10 miles in 61 minutes? 11 mph?

I see 400 meter intervals in your future.

From Jon on Wed, Mar 19, 2014 at 04:45:45 from 107.203.52.135

Why is that, Rob? I don't think I've done 400’s since HS or college. That's a lot different than 10 mile tempos. In fact, it's probably been 3 yrs since I ran on a track.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.000.000.000.000.0019.00

Lunch 8 with the guys

PM- PM run with Aaron and Lynn. 11 miles, 2:48 or so. Fairly empty trails. 1300 ft climb.

Road N2 Miles: 8.00Trail M2 2 Black Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

AM- very tired 12 miles. Slow.

Lunch- 8 with Scott and Jim. Legs felt better after a few miles. Great weather out, upper 50's, but I wore a warm fleece shirt to try and get some heat tolerance in case any upcoming races are hot.

Road M3 Miles: 8.00Road N2 Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.002.009.50

Lunch 7.5 ez with Webster and Aaron. Then a bit of biking.

Road N2 Miles: 7.50
Weight: 0.00
Race: Milliken Earth Run (3.11 Miles) 00:16:47, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.900.000.003.100.009.00

AM- Ran one of the Corporate Shield races in Gvl today, the Milliken Earth Run. It's a 5k run all on the beautiful arboretum of the Milliken campus. It's rolling hills on a mowed-weeds course, very lumpy and bumpy with some roots- pretty much a high school XC course. In other words, I love it. I won it two years ago but knew there would be some competition in the field of 600, plus my legs were tired from the end of a 100 mile week. My family came, which was great, and we enjoyed the nice, 50 deg and sunny weather.

Warmed up, then started the race side by side with Jim. In fact, we led right from the gun- no high schoolers darted off the front or anything. Jim and I ran step for step the first mile in 5:11, then he pulled ahead and had about 2 second on me a few minutes later. There was one set of footsteps behind us, but eveyone else was way back. We hit a gradual downhill and I caught and passed Jim. I thought he might come with me but I gapped him and kept extending my lead. Mile 2 was 5:29, then the last 1.1 was 6:06. Final time was 16:47, slower than my 16:30 win a few years ago. Jim finished 17:09, Ashley 10 sec was behind him, then there was a gap before a slew of GE guys came in. Jim hadn't felt good all race, but a group of us cooled down. Seeing my win excited my girls, who then insisted on running a little ways with me, too. Fun race. 

Third 100 mile week in a row is over, now it's time for a very easy taper to Leatherwoods 50 mile next week. Should be competitive, with Brian Rusiecki and Shaun Pope battling for the prize money. Then it's recover and a little more training for Massanutten 100.

Unfortunately, 3 of my kids are sick and Marci's starting to get sick, too. This only happens to us the week before a race. Which means, I'll start feeling bad the next couple of days. I hate it when months of training goes down the tube thanks to a poorly-timed virus.

Weight: 0.00
Comments
From Rob Murphy on Sat, Mar 22, 2014 at 21:19:11 from 24.10.249.34

Most versatile runner on the blog hands down.

From Jon on Sun, Mar 23, 2014 at 06:29:02 from 107.203.52.135

Thanks, Rob. Although is that kind of like winning the Miss Congeniality award at a beauty show?

From J Cole on Sun, Mar 23, 2014 at 08:27:22 from 174.62.204.171

No leprechaun outfit this time?

From Jake K on Sun, Mar 23, 2014 at 17:42:35 from 67.177.11.154

Great run Jon. Hope you can stay healthy this week!

From Superfly on Tue, Mar 25, 2014 at 13:08:17 from 74.211.21.81

Good job on the Earth run! :) Did you drive a Subaru and wear Teva's to the race:) j/k.

From Steve on Wed, Mar 26, 2014 at 00:42:24 from 66.87.64.207

That's some training, dang!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

Lunch- 45 min easy. We'll call it 5.5 miles. I have a lot more free time while tapering.

Road M3 Miles: 5.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch- chilly out today. 6 with the guys. Feeling excited for the race. Weather is supposed to be rainy and cold on a course known for being muddy and slippery. Jason lost his shoe 3 times in the mud last year and said traction was an issue. And it's horse trails, so they get all chunked up. Sweet.

Road N2 Miles: 6.00
Weight: 0.00
Comments
From Cody on Tue, Mar 25, 2014 at 21:23:42 from 76.27.36.99

The nastier the better (for you)!!

From Jon on Wed, Mar 26, 2014 at 20:09:31 from 107.203.52.135

Hopefully.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Lunch- it snowed yesterday. It was 44 deg out with a cold wind blowing. I saw white things everywhere and figured it was small flower petals or something. Then they started hitting my windshield and melting. Wow- snow in SC at the end of March. 5 minutes later, it was gone.

4 miles today, with 4 strides. I barely feel like my run has started and it's already over. Short.

Road N2 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.500.000.000.000.002.50

AM- 2.5 miles.

Fuel 2 (road) Miles: 2.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Pm 2 ez. Driving to race now. Predicting rain and thunder all day.

Road M3 2 Miles: 2.00
Weight: 0.00
Race: Leatherwoods Mountains 50 mile (50 Miles) 08:31:00, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
51.000.000.000.000.0051.00

Quick report- ran, without a doubt, the muddiest, sloppiest race of my life today. Fun, painful, challenging. Finished a distant second to Brian Rusiecki in 8.5 hrs. Rain, rain, mud, water, and more mud. My left knee is absolutely jacked up, too, probably from all the slipping and sliding. Great course with lots of climbing, good aid, perfect markers. 77 starters, 43 finishers.

Trail M2 Miles: 10.00Trail M2 2 Black Miles: 40.00
Weight: 0.00
Comments
From Paul on Sun, Mar 30, 2014 at 09:24:41 from 174.29.44.114

Sounds awful, so I'm sure that means you loved it. Nice job.

From Jake K on Sun, Mar 30, 2014 at 10:24:25 from 67.177.11.154

Nice... barely a 50% finisher rate... that sounds like a race right up your alley.

From Dale on Sun, Mar 30, 2014 at 19:51:27 from 69.10.215.11

What, no Barkley? Sounds like a pretty decent replacement on the misery index. Nice job.

From Rob Murphy on Sun, Mar 30, 2014 at 20:04:32 from 24.10.249.34

Nice!

Take care of that knee. They're important.

From Jon on Sun, Mar 30, 2014 at 20:40:45 from 107.203.52.135

Dale, I was still on the Barkley wait list, number 20 or so.

Thanks, guys.

From Kendall on Mon, Mar 31, 2014 at 11:24:26 from 208.187.252.62

Congrats Jon! My kind of fun. Saw some pictures and it looked awfully wet.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

Lunch- knee is improving but still noticeably sore, so there is no way I was going for a run, even though it was a gorgeous, 75 deg day outside. Did some elliptical and a bunch of foam rolling (quads are sore, not much else). 

Enjoyed following the Barkley on twitter, cheering for Jared to his finish. Congrats to him. As @runwicked said, “Jared Campbell is going to do well when the zombie apocalypse happens.”

Q: I'm debating what races to do later this year. Registration for Grindstone and JFK 50 open tomorrow. I've also considered TNF San Fran again, or Hellgate. Opinions?

Picture from Saturday:

Weight: 0.00
Comments
From Jake K on Mon, Mar 31, 2014 at 20:27:10 from 67.177.11.154

My parents are moving close to where JFK is... just South of Hagerstown MD. That seems like an interesting course - mix of trails and flat running... you are good at both, so you could be competitive there.

From Cody on Mon, Mar 31, 2014 at 20:48:11 from 76.27.36.99

Go Jared! He's my hero!

From Cody on Mon, Mar 31, 2014 at 20:50:34 from 76.27.36.99

Do JFK and test out your speedy legs (at least for the second half).

From Dale on Tue, Apr 01, 2014 at 20:30:24 from 69.10.215.11

Hellgate sounds like one of those quirky runs that's right up your alley...

From Dale on Tue, Apr 01, 2014 at 20:39:10 from 69.10.215.11

Or how about the Spartathalon...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

PM long day at work, finally got out for a run at 5. Did 42 min on the trails behind GE. Knee didn't hurt at all, yeah. Small muscle soreness, but lots of muscle fatigue. It was very, very slow. Which is just fine. We'll call it 5 miles.

Road M3 2 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch- I'm assigned to a new project at work, and it's rather hectic. I fear it may cut into my running. I got out for a late lunch run, just as Jim was wrapping up. He ran 40 min with me, then I went behind GE by myself. Just as I was turning around to get back for a meeting, I found Tom the Turkey behind me. Sure enough, he gave chase again, which was very painful on still-tired legs. I circled around a loop and lost him, then headed back to the gym. 8 miles or so in an hour.

Road M3 2 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, including a few with Jim behind GE hunting the turkey. Hot out- mid-80's. The temp jumped 30-40 deg from last week so feels very hot. I got my first sunburn of the year today.

Road N2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

Lunch 12. Uneventful. Very thirsty by the end.

Hoka Bondi B Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

AM- slept in a bit, then went for a run around home. Jason was going to come, but backed out with some lame excuse about his wife going into labor. **Priorities**  Anyways, today is the first run I felt some spring in my steps. First bit was easy, then picked it up and the rest was 7 min pace or faster. 13 miles in 1:35 on rolling roads. Mid-50's, nice run.

Road M3 Miles: 13.00
Weight: 0.00
Comments
From Quintus Cassadamius on Sun, Apr 06, 2014 at 14:18:58 from 24.10.249.34

If I had a wife she would know to schedule such events around my runs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.5010.000.000.001.5022.00

AM- Pouring rain and 45 deg out led to a TM BW. 3 miles warmup, 10 miles tempo slowly increasing pace in 60:30, 1 mile cooldown. Sweaty, lots of grunting. 14 miles in 90 min.

Lunch- very rainy, chilly run with the guys at lunch. Forgot bandaids, so actually had to take off my shirt when I started getting some bad nippage. I had arm warmers, though- so arm warmers and no shirt. My knee, which hasn't hurt since last Tuesday, really started hurting again. Bummer. And my calves and Achilles. Looks like I did a bit too much this morning. 6.5 miles run, then a bit of eliptical.

Fastwitch Miles: 14.00Fuel 2 (road) Miles: 6.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch 10. Knee is improving, Achilles hurt. Not so much that I didn't do. A full run, though. No speed work for a while.

Road M3 2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Lunch 11 miles in 84 min, inc SAMs club with Jason and Jim.

Road M3 2 Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- 10. Went into the hilly Huntington neighborhood for the first time in a couple of years. Finished with a mile on trails. Not much else to say.

Road M3 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.003.5013.00

Lunch- Right at the start, Paul saw the turkey abotu 30 yards away from the track, the closest I've ever seen him. He puffed up and strutted around, but didn't chase us. Paul agreed with me that he is a huge turkey, puffed up or not. Once Aaron and Rob showed up, we decided to chase him to put some fear of humans back in him, but he quickly disappeared into the woods. Jason, Paul and I ran to Sam's club, then Jason and I ran to the tunnel. Then I did some xt. 9.5 miles run, 26 min xt (1:38 total).

Hoka Bondi B Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.000.000.000.000.0019.00

AM- Perfect morning for a run, 50 deg. Met Jason and we ran around the Georgia Rd area at a descent clip over hilly roads. Saw 4 runners, 0 bikers. Ran 19 miles in 2:15 with 1200 ft climbing. Felt good, lots of 6:45-7 min miles. Avg HR 139 (rare for me to wear the monitor). Lots of people in SC own big dogs.

Barry and I are working the aid station this evening at the Blind Pig 100, the first 100 miler ever in SC. Should be fun. It's a loop course, 11 loops, so we'll see lots of runners.

I'm pleased with how this week turned out. I wanted 100+ miles, but my knee was achy enough on Monday that I scratched the remaining doubles. To still get 80+ miles on singles is acceptable.

Hoka Bondi B Miles: 19.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

AM- 10

Lunch- 10 more. It's spring break here, so not as many people around. I did the last 20 minute by myself, heading behind GE. Guess who I ran into? My good friend the turkey. He chased me, again. When I got near the track, I stopped to keep egging him on, curious how far he would come. He approached me on the track, so I went into the parking lot. He kept coming, about 50 yards into the midst of cars. He's a brave, stupid turkey. Only an arriving pickup scared him back. He then tried to scare a group of 3 guys on the track. I told them it was too bad none of them had a shotgun. Unfortunately, I'm not sure I'm going to keep heading back there alone until spring is over- this turkey is too annoying.

Road M3 Miles: 10.00Road M3 3 Miles: 10.00
Weight: 0.00
Comments
From Jake K on Mon, Apr 14, 2014 at 21:21:25 from 98.202.128.218

You are going to really enjoy Thanksgiving dinner this year after you slay that beast!!!

From jtshad on Tue, Apr 15, 2014 at 09:17:16 from 141.221.191.225

Bring a shotgun (or at least a shovel or something to whack it) next time and get some meat for a good dinner next time!

In the immortal words of Teddy Roosevelt from Night at the Museum, "Who's evolved?" Show this turkey what you are made of!

From Jon on Tue, Apr 15, 2014 at 21:18:35 from 107.203.52.135

Trust me, I've thought of that. Don't think GE would like me bringing a shotgun on company property, though...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.500.000.000.000.0018.50

Lunch- 8-ish miles on a rainy-ish day with a couple of guys. Slow-ish and tired-ish.

PM- PM with Barry and Seth. Very tired, slow, and light-headed the first 30 min, then started feeling a bit better for the rest of it. Typical loop, 10.5 miles or so in 1:40-something.

I'm all about generalities today.

Hoka Bondi B Miles: 10.50Road M3 3 Miles: 8.00
Weight: 0.00
Comments
From Rob Murphy on Tue, Apr 15, 2014 at 21:20:38 from 24.10.249.34

Why the light headedness? The reason I ask is because I experience that a lot on afternoon runs but never on morning runs.

From Jon on Thu, Apr 17, 2014 at 19:58:51 from 107.203.52.135

Not sure, Rob. Think I was just tired, and didn't eat enough food today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

Lunch- 12. Cold and sunny and windy today- mid 40's. Looked as warm as last week, but it wasn't. Tired and slow, still. Need to sleep more.

Road N2 Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.000.000.000.000.0022.00

AM- plodded through 13 miles in 97 min. Started to wonder mid-run if I was doing too many normal runs (possibly junk miles?) and should cut back mileage to be able to get some meaningful speedwork. Thoughts?

Lunch- Legs were pooped before I started, whole body is tired and achy (I really think I'm getting sick, plus 3 of my kids are sick), and ankle really hurts. Decided to start a run but wasn't sure I'd make it more than a mile. Ended up plodding through the full 9 miles.

One good thing about sick kids- my two oldest were in bed at 7:30 (~90 min earlier than usual- and this is spring break week), my 2 year old was down by 7:50, and the 1 year old by 8:15. Marci is gone at a church activity. It's 9:14 pm and I'm going to bed. Might be my earliest bedtime in 5+ years. I need it.

Hoka Bondi B Miles: 9.00Fuel 2 (road) Miles: 13.00
Weight: 0.00
Comments
From Rob Murphy on Thu, Apr 17, 2014 at 19:26:59 from 24.10.249.34

Hmmm…I'm not a big fan of the term "junk miles". If you're running, you're getting some benefit. That being said, there are times when it is appropriate to cut back some and focus on speed.

I've always been impressed by the fact that Scott Jurek almost always did mile repeats on the track every week or two during the height of his greatness.

200s and 400s at close to max effort are great for leg strength which I would think would be great for you.

All that and it's just good to shake things up once in a while. Even if it's just for a couple week cycle.

From Jon on Thu, Apr 17, 2014 at 19:56:26 from 107.203.52.135

I didn't know that about Jurek, Rob. When I do speedwork, it's usually long tempos (8-10 miles) or repeats (4x2mile). It's a bit late to make a difference for my hundred in May, but I think I'll add some shorter, faster stuff during the summer. Thanks.

From Rob Murphy on Thu, Apr 17, 2014 at 20:28:56 from 24.10.249.34

Sounds good. Sometimes I do things like 8 X 200 just because it feels good and feels so much different than what I usually do.

Anything that makes you sore is good don't you think? You can be averaging 80-90 mow with no problem and then you throw in some real speed stuff and you're sore the next day. You're body has to be making some positive adaptations right?

From Jon on Sat, Apr 19, 2014 at 16:59:49 from 107.203.52.135

Good point, Rob. When I do trail runs, one of my biggest goals is to run hard enough downhill that my quads are sore. Positive adaptations.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- 10. When Jim is out of town, I always end up doing the last 10-20 min alone.

Road M3 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.500.000.000.000.0021.50

AM- Everyone was busy, so it was a solo Sat long run. My ward boy scout troop backpacked in to Virginia Hawkins falls on the FHT, so I figured I'd go visit. It was supposed to be cold, windy, and rainy, but ended up not so bad- the rain sstopped just as I started and it was 50 deg. As bad as I felt Tue-Thur this week, I felt fine today. It took me 75 min to go 7 miles in to the troop, where I stopped and chatted a few minutes. They told me it had rained hard all night. I kept going on the FHT till just before the NC border, then turned around, catching the troop half way back, walking with them for a few minutes. A few older boys who are on the track team and wanted to beat me had left the rest behind earlier. I caught them with several miles to spare- not really a fair fight, with them carrying backcpacks. It started raining just as I finished. 21.5 miles and 3600 ft climbing in 3:42. Everything felt fine during the run but my fickle knee really tightened up after and is still sore. I'll definitely have to milk this through MMT.

The most notable item of the run: with less than 400 yards to go, I was steadily running up a hill, just looking ahead, grinding up. Suddenly, "wham!" I was brought to a complete stop and almost leveled with a blow to the head that jarred my teeth and hurt like the dickens. Unsure what had just happened, I looked up and observed a 4-inch diameter branch crossing the trail at hairline height that I had completely missed. It was just high enough to not be in my view as I looked down, and just low enough to contact my noggin. I think my visor is the only thing that prevented blood, though I do have a bit of a bump. That may be the hardest I've ever run head-first into something on the trails.

Trail N2 Miles: 21.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

AM- 9

Lunch- we did a late lunch run so we could watch Meb kick some trash at Boston. Now that was a good race- exciting, and he held off everyone at the end. Watching Shalane before that, I was hoping she would tuck into the pack, but she pushed hard and died. Lots of fun following the FRB'ers and other friends. Fun the see Seth Wold surge up with the leaders for a few miles, too.  Boston is to runners as March Madness is to basketball fans- streaming webcasts rock. Anyways, it was a Phil run, "an honest pace" as he would say. In other words, started at 7 min pace and just got faster from there. Jim and I did 80-some odd minutes, 11 or 11.5 miles. We'll round down this time.

Road N2 Miles: 11.00Road M3 3 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.500.000.000.500.0021.00

AM- Brilliant morning for a run, 50 deg and beautiful. 11 miles, mainly around the GE track. Took Rob's advice and did a bit of fast stuff, ended up doing 4x 1 min, as fast as I could, with 2-4 min in between. Kind of a fartlek of sorts. Good stuff.

Lunch- 10. Warm.

Road M3 Miles: 11.00Fuel 2 (road) Miles: 10.00
Weight: 0.00
Comments
From Rob Murphy on Tue, Apr 22, 2014 at 19:40:56 from 24.10.249.34

Di you time those one mile efforts?

From Jon on Tue, Apr 22, 2014 at 21:36:55 from 107.203.52.135

They were 1 minute efforts, so yes. 60 seconds each.

From Rob Murphy on Tue, Apr 22, 2014 at 21:45:27 from 24.10.249.34

Oh yeah.. 4 x 1 minute not 4 x 1 mile!

Nice work anyway. A 21 mile Tuesday.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.003.009.00

AM- 6 on the track. Wanted more, but my knee was bugging me. Ever since Leatherwoods, but especially the past week, my knee has felt... off. Loose, somehow, not stable. Sometimes painful and weak, like standing up or going down stairs. It's a bit worrisome seeing as I have Massanutten 100 in 3 weeks. Probably time for some good R&R. Trying to milk it through the race, then I plan to take off at least 2-4 weeks entirely from running.

Lunch- skipped lunch workout due to my knee and being very, very busy at work. I'll be glad when this week is over, as I'm responsible for a very important document that has to be completed on Friday.

Road M3 3 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- skipped morning run due to knee and fatigue. Lunch run was nice, if a bit warm. 74 min.

Fuel 2 (road) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

AM- 10 with Jim and Jason. Nice temps, though Jason still soaked through his shirt and shorts.

Lunch- an hour. Jim agreed that 3-4 hrs between runs is really not enough time to recover much.

I finished a huge document at work that I've been working on for a year and was due today. Just in time. Nice to have it off my plate. In other news, the whole family signed up for a 5k next Friday- we'll push the jogging stroller with the youngest 2, and the rest of us will run/walk.

Road M3 Miles: 8.00Road M3 3 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

0. Proving once again that if you don't get in your run first thing Sat morning, it probably isn't going to happen. That's ok- it was a very busy day, and my knee needed the rest. I'm officially in taper time, anyways.

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

AM- 12

Lunch- 9. My left ankle is really bugging me, which is a new thing on top of my balky left knee. Not sure what is causing all these issues. I think I'm going to cancel most remaining doubles and just do singles till MMT 100, after which I'll take 2-4 weeks entirely off running.

Road N2 Miles: 9.00Road M3 3 Miles: 12.00
Weight: 0.00
Comments
From Rob Murphy on Tue, Apr 29, 2014 at 19:30:24 from 24.10.249.34

Hope that works for you. Extra recovery time between runs might be good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.001.000.0011.00

Lunch- 10 miles. The weatherman was predicting severe thunderstorms all day but it never developed. Nice.

PM- Our Boy Scout troop has been doing the Personal Fitness merit badge, which includes a mile run every 2 weeks. Today was the last day so I agreed to run it. We even offered I would buy pizza if any of the boys could finish within 40 seconds of me. The loop was actually about .93 miles and I ran 4:53, while the next boy was 5:55. No pizza. Good hard mile, though.

 

Road M3 2 Miles: 10.00Road N2 Miles: 1.00
Weight: 0.00
Comments
From Cody on Tue, Apr 29, 2014 at 20:48:34 from 76.27.36.99

That still counts as a double...

From Jon on Wed, Apr 30, 2014 at 20:10:26 from 107.203.52.135

meh

From Rob Murphy on Fri, May 02, 2014 at 14:40:30 from 24.10.249.34

Nice! I assume that's a .93 PR?

From Jon on Sat, May 03, 2014 at 05:34:56 from 107.203.52.135

Yes, Rob, I guess it would be.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- 10 miles. We were supposed to have severe thunderstorms for 2 days now. Nothing. I won't complain.

Road N2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

AM- We're doing some testing at work and I was supposed to cover 1 pm till 1:30 am, so I slept in a bit and then drove to Paris Mtn for a run. First time I've been there in a while- in fact, only my 5th run there this year. Way below average. Nice day, lots and lots of hikers with tons of dogs, plus 2 school groups, but not a single biker. Watch was having GPS issues, but it was a pretty standard loop of 10.5 miles in 1:37 and 1400 ft climb. Good day.

When I arrived at work, they had testing issues so the test was cancelled. I had to stay at work till 8:30 just to get in my hrs. The last few hours were pretty boring.

Running the Swamp Rabbit 5k tomorrow with the family (wife, oldest 2 daughters, then double jogger). Haven't decided yet if I'll run fast, then run it again to catch my family, or just go with them the whole way. 5000 runners, so not a small race.

Fuel Trail 4 Miles: 10.50
Weight: 0.00
Race: Swamp Rabbit 5k (3.11 Miles) 00:17:08, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.400.000.003.100.0014.50

Lunch- no one wanted to run at lunch due to the race this evening, so I ran the neighborhood loop by myself. 6.5. Nice weather today, low 70's.

PM- Ran the wonderful race of Swamp Rabbit 5k. It's only $6 and is huge- 5000 registered runners. You get a shirt, 5 aid stations on the course, typical food after, plus all the hot dogs and chips you want, a live band, bouncy castles and tons of giveaways for the kids. Not bad at all. We decided this would be a good race for my daughters to experience, so all 4 of us registered, with the youngest 2 in the jogging stroller. I figured I'd run with the fam, but Marci told me to run fast to get points for GE, then run the course again to catch up with them. I wasn't feeling great before and had a new ankle pain, but figured it would work itself out. It did. Started off in 7th to 8th place for the first mile, not too far behind the leaders. 2nd mile is very hilly and slow, but I passed a couple guys just before the 2 mile mark (11:11), then one more in the last mile on the bike trail. Finished in 5th overall, 17:08 (10 seconds slower than a few years ago), and 1st in my age group. Not bad for a race of 5000 runners.

Grabbed some water, then ran it again. Caught the walkers before mile 1 and proceeded to pass 2000 of them in a mile (literally), finally catching Marci just before mile 2. Had fun running in with them. They had started in the very back with the strollers and had also passed 2000 runners (it took them 6 min to cross the start line in a 5k) and had a chip time of 42:30. Not bad for a 5 year old, a 7 year old, and a mom pushing 2 kids. Way to go, guys! Then we ate lots of food while the kids bounced on the castles and I talked to lots of runners. Didn't get home till 10 pm.

Road N2 Miles: 8.00Road M3 3 Miles: 6.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

AM- nice morning for a run. Felt like I was really slogging but was around 7:30 pace. Right ankle was sore off and on. Not sure what to make of it. Mainly ran around the soccer fields watching the tournament games. 13 miles.

Stinson Miles: 13.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- I probably should have started this a week earlier, but I started my heat training today. On the warmest day of the year (record high of 91 deg), I ran at lunch with a t-shirt, a black long sleeve, and another long sleeve. Wowzers was it hot!!! That was pretty miserable. Ran a full 10 miles. On the drive home after work, I turned on the heat as high as it would go, cranked the fan, and even put the air on recirculate. By the time I got home, I was drenched in sweat and could not take my keys out of the ignition cause they were so hot. I'm honestly guessing they were 140 deg or higher. Remind me to never do Badwater.

Road M2 Miles: 10.00
Weight: 0.00
Comments
From J Cole on Wed, May 07, 2014 at 20:18:56 from 73.182.188.6

Because that's what your car needed: to smell worse than the normal stinky shoe smell.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.002.009.00

Lunch- it was a bit hotter today and I wore even more warm clothes, but was better hydrated and was not as uncomfortable than yesterday. Still hot, though. I don't normally suggest wearing a fleece top, a long tech top, and a t-shirt in 83 deg temps. Anyways, ran 7 miles and then did a bit of xt.

Road M3 3 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

PM- Paris Mtn with Merle, first time we'd run together in a long time. He had already run an hour before and it was high 80's temp, so the pace was pretty easy. Usual route, 10.5 miles.

Fuel Trail 4 Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch- 8 miles somewhat slow. Mid-80's. Only wanted 7 but Jim's back and talked me into an extra mile.

Evening- How come all the adventures with kids only happen when their mom is out with her friends?  

Road M3 3 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.002.000.000.006.00

Lunch- ran with everyone to the lake, then Jim and I did 2 faster miles (5:40-ish pace, which actually felt real easy- we were even talking back and forth some- I guess that's what a taper will do for you) with Bart tagging along for one lap. 6 total miles, maybe a bit more. But I'll round down.

Going to a church Father-Son campout tonight. It will be Zach's first, and I'm excited. We'll see how he does.

Road M2 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

PM- 6.5

Road M2 Miles: 6.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch- 6 with the guys. Experimented with my sun arm sleeves that supposedly cool you when wet. Tried them on and off- not sure it makes much of a difference. It would if you could fill them with ice, that's for sure.

Sometimes before races I'm excited. Sometimes I'm determined to win or place high. Sometimes I have a pit in my stomach (not sure why... but those races usually don't end up well). Sometimes I'm ambivalent, indifferent. I'd say the last one is how I'm feeling this time. I think it's how I felt before Pinhoti, too, and is somewhat a reflection of increased racing experience. 

Road M2 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Lunch late run with Webster and Barry. Went behind GE and, sure enough, ran into the turkey. He even chased us for 20 seconds or so. They agreed that he is a very large, intimidating bird. I hope someone shoots him soon. 5 miles or so. Feeling ready for Massanutten this weekend, though I haven't started packing.

Road M3 3 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

Lunch- ran with Aaron and Paul, mainly hearing about Aaron's recent vacation to Norway and Sweden. Sounds like a great place. 4.5 miles with 4 short strides at the end.

They are predicting 2-5 inches of rain between now and Fri at the race location, complete with flash flood warnings. But the race weather should be nice- low of upper 40's, high in the upper 60's. So good air temps but wet feet.

Fuel 2 (road) Miles: 4.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

You can follow along with the Massanutten 100 live at this site: http://www.vhtrc.org/mmtlive/

I am bib 5, and the race starts at 4 am Saturday morning.

Work all day and pack, no run

Weight: 0.00
Comments
From Bob on Tue, May 13, 2014 at 19:43:53 from 67.176.195.62

Have a great race champ!

From Cody on Tue, May 13, 2014 at 20:43:00 from 76.27.36.99

Good Luck Jon! Run like the wind!!!

From Rob Murphy on Wed, May 14, 2014 at 19:44:13 from 24.10.249.34

Have a great one Jon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

AM 3 ez w 4 strides. Leave within an hour.

As you're waiting for updates tomorrow, read Dakota's thoughtful race report. http://www.irunfar.com/2014/05/dakota-joness-2014-transvulcania-report.html

Road M3 Miles: 3.00
Weight: 0.00
Comments
From Jason D on Fri, May 16, 2014 at 06:46:36 from 24.1.80.94

Good luck, Jon. I won't be up at 4:00 to track you, but given that you will be out there for a while there's plenty of time!

Race: Massanutten Mountain Trails 100 mile run (103.7 Miles) 21:00:55, Place overall: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
104.000.000.000.000.00104.00

Report later. Crazy, absurdly rocky race. Ran 95 miles with Jason Lantz, really enjoyed having someone to talk to for 20 hrs. Wet the whole time from record rainfalls and extreme flash flooding, washing out bridges and rerouting the race. Did I mention it was ridiculously rocky? Massanutten ROCKS!

Trail N2 Miles: 54.00Trail M2 2 Black Miles: 50.00
Weight: 0.00
Comments
From Paul on Mon, May 19, 2014 at 15:08:04 from 207.224.39.118

Sounds like hell on earth to me, but glad you enjoyed it. :-)

From jtshad on Mon, May 19, 2014 at 15:13:29 from 141.221.191.225

Congrats on a strong race. Only you would indicate crappy conditions and then say it ROCKS!

From Cody on Mon, May 19, 2014 at 15:50:01 from 107.0.33.130

Sounds like a perfect race! Excited to read all about it...

From Bob on Mon, May 19, 2014 at 20:35:54 from 67.176.195.62

Sounds like an ankle popper and with water it sounds impossible. Congrats.

From Kendall on Tue, May 20, 2014 at 12:58:46 from 208.187.252.62

Congrats on top 5 Jon. Looks like Karl pulled off another big win. Give me snow, mud, wind...rain no thanks.

From Jake K on Sun, May 25, 2014 at 21:12:14 from 98.202.128.218

That's pretty amazing that you ran 20 hours with one guy in a race.

Sounds like your type of conditions :-) Nice work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

Lunch- first workout since MMT. 15 minute ab class, then 30 minutes arc trainer.

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

No working out today, but I did donate blood. I'm O negative and CMV negative, so they are always asking me to donate. As a bonus, I didn't pass out this time (unlike 2 previous times...).

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.002.500.000.002.50

Lunch- played 45 minutes of ultimate frisbee. Between donating blood yesterday, the sprinting, and the heat/humidity, I was pooped. Seriously, 5 seconds of sprinting reduced me to a standstill for a minute. Pretty sorry. Fun game, though. 2 guys wore GPS and said they went 2.5 miles. Good enough for me.

Weight: 0.00
Comments
From Rob Murphy on Fri, May 30, 2014 at 20:56:40 from 24.10.249.34

This makes me feel guilty. I used to donate blood all the time but I stopped when I started seriously running again.

From Jon on Sat, May 31, 2014 at 05:47:59 from 107.203.52.135

Rob, I only donate after big races during downtime. Donating during a training cycle would not be wise.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch- big group of 12 guys. I did 6 miles and felt terrible. It was good to be running again.

Hey SLC runners- I'll be getting a ride to SLC with Cody the evening of July 13 and flying out July 14 at noon. I have a cousin near the airport, but was thinking it was worth asking if anyone is interested in putting me up and taking me on a little trail run that Monday morning before I go to the airport (I won't have a car so would need a ride if I don't stay at my cousin's house). Anyone available and interested? I figured a chance to crash with FRBers and trail run in SLC should never be missed.

Road M3 2 Miles: 6.00
Weight: 0.00
Comments
From Rob Murphy on Mon, Jun 02, 2014 at 21:59:23 from 24.10.249.34

You're welcome to my guest bedroom Jon.

My feelings won't be hurt if you find a real trail runner to stay with. :-)

From Jon on Thu, Jun 05, 2014 at 09:34:26 from 107.203.52.135

Awesome, Rob. I'll drop you a note as it gets closer to see if this will still work for both of us.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No run- went to a party at my first grader's school instead, where I proceeded to accidentally dislocate my 16 month old's elbow when I picked her up. Fortunately, it went back in after 20 minutes, just before we were going to the doctor.

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

Lunch- 8 miles on a humid day in the high 80's. Hot. Legs felt pretty darn tired, though a bit better than Monday. I have a month to get myself in shape before heading to Colorado to run the Hardrock 100 course and then maybe crew or pace during the race.

Road M2 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

AM- Working noon till 2 am tonight, so slept in a bit today then took an easy morning run. Well, it was supposed to be easy, but instead it was slow and super hard/painful. I couldn't have run an 8 min mile if my life depended on it today.

Road M2 Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

Lunch- 9.5 miles with the guys. Felt pretty crappy until the 1 hour mark, when we started discussing inflation and the fed. That gets me fired up, ranting, so we picked up the pace and I forgot about feeling tired.

Road M2 Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- 10.

My mileage this week was right where I wanted it to be. I would like to steadily increase 20 mpw for 3 weeks, then have a bit of an easy week before the Hardrock week, where I expect to run 100-150 miles in the San Juan mtns, which would be a doozy of a week.

Road N2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- home with redeye (it had been infected and itchy for a few days, but my very late work night Thursday night set it off such that it's bright red now), but there's no reason I can't go running. Did 10 miles by myself on a fairly warm day (86 deg and humid). Legs are incrementally getting better, less fatigued.

Road N2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- small group of guys today. 10 miles.

Road M2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Lunch- 11 miles. Lots of discussion on gun control, war, and related topics. I didn't start it.

Road M3 Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

PM- new shoes. Ran at PM for the first time in a while with Aaron, Joe, and Jim (Jim's annual trip when his family is out of town). I felt bad the first third, still bad but used to it the second third, and then kind of ok the last bit when we're going downhill. Always nice to run trail. 10 miles, just over 90 min.

Trail M2 3 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Lunch- 9 with the guys. Discussed Iraq, TV shows... I don't remember what else. Lots.

I finally joined the 21st century today- I got an iPhone. We'll see how Ting works.

I signed up for a race tomorrow for some reason. I kinda wish I hadn't. I'm in terrible shape, I don't like the race, it starts at 6:16 am (meaning I have to wake up at 5 am), it's a road 8k, and my infected eyes have been itchier than they have ever been in my life this entire week- and I'm sure waking up early won't make them happy. Anyways, I'll run my best but am not expecting much. I'm normally not this grumpy going into a race. Oh well.

Road M3 2 Miles: 9.00
Weight: 0.00
Race: Sunrise run 8k (4.97 Miles) 00:29:06, Place overall: 10, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.005.000.0010.00

AM- 10th overall at Sunrise run, probably better than I deserved. Will write more later- gotta go shower for a date with my wife now.

Ran the 8k this morning. Given that I'm just starting training again, I wasn't expecting much. I ran a 28:01 last year in what was a bad race, and was honestly expecting 30-33 min. Woke up early (race starts at 6:16 am, sunrise), warmed up, then started a few rows back. Intentionally didn't wear a watch cause I didn't want to know my time, just run based on how I felt. Started somewhat slow (for a race) and felt I maintained a decent pace. I was in 11th just before the first mile, then passed 2 guys and was passed by 1 in turn. That put me in 10th, where I would stay the rest of the race, though I had a guy within 5-10 seconds behind me all race to keep me honest. When I turned towards the finish line, the clock read high 28's and I tried to keep it within a minute of last year. Finished in 29:01, though I guess the clock was off and actual time was 29:06, and I was third GE guy. Either way, I was happy all things considering. Cooled down with Phil and Jason. 

My get in shape push continues next week with a planned 80 miles, then 100. One month from now I'll be at Hardrock, where I estimate I'll run 120-140 miles at high altitude. That should just about kill me if I don't die.

Road N1 Miles: 10.00
Weight: 0.00
Comments
From Rob Murphy on Sun, Jun 15, 2014 at 08:16:37 from 75.100.219.196

Good call on the shower!

Not a bad time for that race. I'm hoping you'll do the Paris Mountain Road Race someday.

From Jon on Sun, Jun 15, 2014 at 18:37:18 from 107.203.52.135

Yeah, Rob, maybe this year will be the year. I've run the course, or at least Altamont. Everyone speaks highly of it. Did you know they changed it to an official half marathon instead of 20k now?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- pretty darn hot and humid today, so not too fast, either. 10 miles.

Road N2 Miles: 10.00Test Shirt 1 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch 10 miles. Hot and humid, like usual. Mid 90s this week.

Road M3 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.500.000.000.000.0016.50

Lunch- 6. Hot

PM- PM with the Honnette's and Joe. It had rained, so very humid. Not much to say, other than Joe made the best of a pretty classic looking digger. 10.5 miles in 1:45. Or something like that.

Road M3 2 Miles: 6.00Trail M2 3 Miles: 10.60
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.001.5010.00

Lunch slow 8.5 on a hot day. Everyone else stopped, so I went into the gym and watched a little World Cup while biking.

Road N2 Miles: 8.50Test Shirt 1 Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

AM- 8 with Jason.

Lunch- 6.

Road M3 2 Miles: 6.00Road M2 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.500.000.000.000.0019.50

AM- Dupont state forest with Jason and his friend Gordon. Left ankle/achilles was ok, but not great. 3:10, 2200 ft. Nice day for a run, good temps for the summer (65 deg and very humid), muddy. I fell crossing a river, that was a first, but it was only 6 inches deep or so there. Got a nice picture of a copperhead on the trail, too. Just a little bugger, less than 18 inches.

Trail M2 3 Miles: 19.50
Weight: 0.00
Comments
From Rob Murphy on Sat, Jun 21, 2014 at 14:01:30 from 75.134.145.181

Great pictures. Great run.

From Bob on Sat, Jun 21, 2014 at 19:44:19 from 50.178.92.40

Cool pics

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

AM- 8. Felt very good.

Lunch- 10 more. Felt the opposite of very good.

Fuel 2 (road) Miles: 8.00Road M2 Miles: 10.00
Weight: 0.00
Comments
From Bob on Tue, Jun 24, 2014 at 19:39:53 from 50.178.92.40

Nice, my kind of negative split.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

AM- 7

Lunch- 10 more. Only a few lunch runners today.

Road M3 Miles: 10.00Road N2 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.002.0016.00

Am 6

Pm 8+2

Fuel 2 (road) Miles: 8.00Road M2 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

Lunch 6 in the gym while watching the first half of soccer. 

PM PM with Aaron and Lynn. Typical 10. I felt pretty dang tired during my lunch run and feared that would bode poorly for my evening run. But, my legs actually felt great tonight- lots of energy, best in weeks. Funny how it is.

Road M3 3 Miles: 6.00Trail N2 2 Orange Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.500.000.000.000.0015.50

AM- 9

Lunch- 6.5. Glad it's Friday. Tomorrow I'll do a short run, watch my kids for a while, follow Western States, do some shopping, and moderate Western States. Happy Statesmas.

I ran doubles every weekday this week. I might have done that once or twice in my running career, but it's not often. I wanted to hit 100 miles this week but had trouble getting up for long morning runs, so instead did lots of short morning runs.

Fuel 2 (road) Miles: 6.50Trail M2 3 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

AM- Met Jim, Hot Dan, and Roundhouse Rob in Simpsonville. 13 miles down into Fountain Inn and back, then some more with Jim at the end. Legs were definitely telling me they aren't use to this mileage. But I achieved my "kick myself in shape goal" of 40-60-80-100 miles. Slightly exceeds the 10% rule... Now an easy week before 120 mile at Hardrock in a week.

Hoka Bondi B Miles: 18.00Test Shirt 1 Miles: 18.00
Weight: 0.00
Comments
From Jake K on Sat, Jun 28, 2014 at 10:01:04 from 98.202.128.218

I don't think the 10% rule really applies to a runner at your level :-)

Have fun in Colorado. Hard to beat the San Juans.

From Holt on Sat, Jun 28, 2014 at 10:54:11 from 67.2.251.26

I was thinking the same thing... It's more of a guideline!

From Jon on Sat, Jun 28, 2014 at 12:04:09 from 107.203.52.135

I think it's not a bad guideline if you're going higher than you've been. But when you're just building back to where you routinely train, just run like normal.

From J Cole on Mon, Jun 30, 2014 at 17:15:55 from 73.182.188.6

Make sure you spend some time on your roof so you're ready for the altitude.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.002.5010.00

Lunch- just under an hour running with the guys. Then, as my hip was hurting a bit (new niggle) and it's a recovery week, I stopped early and did a bit of biking.

Road M3 3 Miles: 7.50
Weight: 0.00
Comments
From Rob Murphy on Mon, Jun 30, 2014 at 18:52:02 from 24.10.247.181

So on your lunch "hour" you have convenient access to a bike and a place to ride it?

From Jon on Mon, Jun 30, 2014 at 20:48:06 from 107.203.52.135

Lunch two hours- just under an hour running with the guys. Then, as my hip was hurting a bit (new niggle) and it's a recovery week, I stopped early and did a bit of stationary cycling.

There, now it's more detailed.

From Rob Murphy on Mon, Jun 30, 2014 at 21:01:32 from 24.10.247.181

OK. I'm just imagining a pretty great place to work.

From Cody on Mon, Jun 30, 2014 at 21:04:07 from 76.27.36.99

I know...2 hours huh? Pretty sweet setup. Exercize equipment...trails with Turkeys. Are thy hiring?

From Rob Murphy on Mon, Jun 30, 2014 at 22:07:08 from 24.10.247.181

All I know how to do is talk about history and run Cody. I'm guessing there's no market for that.

From Jon on Tue, Jul 01, 2014 at 04:15:57 from 107.203.52.135

We have a gym on campus with lots of equipment (that's how I can watch World Cup during lunch). They even provide soap and towels. There is also a .68 mile rubber track, 4 miles of dirt trails, and I can take 2 hr lunches most days.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.002.000.000.000.008.00

PM- missed my lunch run due to work, so went to the gym in time for the world cup game. Felt great during the run, starting at 7 min pace. At mile 5, I decided to do a 6:30 mile, then 6:00 mile. 8 miles total. Then drove home for the second half. It was a pretty good game, even if the US lost. It was 96 deg and very humid outside, so a treadmill run was nice, too. 8 miles, 55 min.

Road M2 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

PM- Paris Mtn with Jason and Jim. It was 95 deg and very humid when we started, with a heat index well over 100. It was still over 90 when we finished. Ugh. Jim always pushes the pace on these runs, and so it was pretty quick. 11 miles and 1300 ft climb in 1:45. Jason even went swimming at North Lake. Tomorrow will be an easy day, then I have a 5k race on Friday. Easy run Sat, then fly Monday to Utah to drive to Colorado for Hardrock week next week. Should be fun.

Trail N2 2 Orange Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

Lunch- ran the trails behind GE with Jim and Jason. It was insanely hot and humid- I was really struggling on the way out. Fortunately, at the Sam's Club turnaround, the blackberry bushes were in full swing- we stopped for 6-7 minutes, stuffing our faces with ripe, delicious blackberries. I probably ate 40 or more. The run back was more enjoyable as the headwind cooled us. 45 minutes running, I'll call it 5.5 miles. Slow and easy rest day.

Road N2 Miles: 5.50
Weight: 0.00
Race: Red, white, and blue shoes 5k (3.11 Miles) 00:16:40, Place overall: 18, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.003.000.009.00

Ran RWB shoes 5k. Felt ok, finished in 16:40 or so. It's a pretty fast race. Winning time was 14:16, and I was 5th GE runner. Then helped the kids run a kids race, went swimming, took a nap, and went to a nice neighborhood BBQ and fireworks display.

Road N1 Miles: 5.00Road M2 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM- Slept in a bit till 6:30, then went for an easy hour jog. Nice temps, upper 60's. Started at 7:40's, finished at 7:10's. Now I'm packing for my trip on Monday. The rest week has me feeling pretty good, though I'm sure the high altitude and climbing of Hardrock are going to be rough on me. The current plan is to do 10 hours of running on Tuesday, 5 hrs on Wed, 2-3 hrs on Thur, hike Grant-Swamp pass for iRF at the start of the race, then pace Stuart Air for 20+ hrs on Fri/Sat. I'm figuring 125+ miles, 45,000 ft climbing, and 45+ hrs total running, all of which will be new records. All at high elevation. 

Road M3 2 Miles: 8.00
Weight: 0.00
Comments
From J Cole on Sun, Jul 06, 2014 at 18:53:54 from 73.182.188.6

Cant wait to follow this adventure.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.500.000.000.000.0016.50

Day 1 softrock. Cody and I started at KT aid station, went up to Island Lake (gorgeous) and Grant-Swamp Pass, ran down the backside (the top part is ridiculously steep and rocky) to Chapman aid where Beth, Tim, and Azusa crewed us. Then hiked up Oscar's pass. Not a very fun pass, plus it started hailing rather hard on us near the top and over into American Basin, which is a very pretty trail. Finished in 7:23 with 5300 climb and 7200 descent. What a neat course.

Trail M2 2 Black Miles: 16.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Softrock day 2- went from Telluride, up over Virginius Pass, then down to Governor's Basin. The truck broke down on Bethany so Cody and I had to run a little ways towards Ouray. Just under 10 miles in 4:16 with 4200 ft climb and 3400 descent. Virginius was much better to run than Oscar's pass.

Trail N2 2 Orange Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Day 3 softrock- ran 3 miles up Bear Creek/Engineer with Cody and Bethany. What a neat trail cut out of the side of a cliff. 6 miles RT in 3:10 with 1700 ft climb and drop.

Trail N2 2 Orange Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
64.500.000.000.000.0064.50

AM- ran up to Grant Swamp with a satellite phone and camera to take pics of the leaders and report their times to iRF. That was fun. 6 miles, 3000 ft climb, 3000 ft descent. Cody was supposed to come but preferred to go to the ER instead with acute liver failure, though he ended up ok.

PM- paced Stuart Air 58.5 miles at Hardrock 100, from Ouray to finish. Hopefully I'll write more later, but it was a great experience. We ran into Timmy Olson at Engineer and summitted with him in a crazy lightning storm (strikes 200 yards from us) with Timmy using my headlamp, ran into Grouse in a driving rain, went over Handies with it raining/windy bringing me close to hypothermia, and ran down to Burrows. Stu hurt his foot/ankle here so walked most of the rest of the way. The section to Pole Creek was long as always, but we laid down in a sunny field for 10 min once the sun was up. The rest was pretty slow but very scenic and Stu was determined to finish despite pain that repeatedly brought him to his knees in tears (literally). The climbs and descents are ridiculously steep. Stu finished just under 36 hours and 26th place. We ran together for 58.5 mles in 24:46 (my longest time run ever, and longest run with someone ever). It was a priveledge to see Stuart finish. 17800 climbing, 16500 descent.

Finished the week with 97 miles with 32000 ft climbing and 31800 descent in 42 hrs 4 min. Wow, over 40 hours of hiking/running. The latter 3 are all certainly records.

Trail M2 2 Black Miles: 6.00Trail M2 3 Miles: 49.50Trail N2 2 Orange Miles: 9.00
Weight: 0.00
Comments
From Bob on Mon, Jul 21, 2014 at 18:23:05 from 50.178.92.40

I can't imagine how difficult that event must be. Seems impossible.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Stayed at the generous Rob Murphy's house before flying home Monday. Famous FRB-ers Jake and Andrea were there, too, so I was finally able to meet them.

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

Lunch- 7. Slow, but no soreness.

Road M3 3 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Lunch- 9 with the guys. Legs were very fatigued- I could keep up on the downs and kind of the flats, but didn't stand a chance on the up. No soreness, though.

Road M3 3 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Lunch- 7 slow in 58 min. Jason, one of the lunch run group stalwarts, told us today he is moving in 6 weeks. Boo. He was even voted the funniest lunch run member, so we'll need a new vote.

Put a few details about last week's adventures. I'll add more with pics later. Maybe.

Road N2 Miles: 7.00
Weight: 0.00
Comments
From Rob Murphy on Thu, Jul 17, 2014 at 19:54:11 from 24.10.247.181

Funny running buddies are the best.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch- planned on 10, stopped at 6 as it's recovery week and I wanted to go eat free fruit.

Road N2 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM 6 before heading to the temple for youth baptisms. Unlike the short trip when we were in Utah, it's now an 8 hr trip.

Road M2 Miles: 6.00
Weight: 0.00
Comments
From Rob Murphy on Sun, Jul 20, 2014 at 21:38:22 from 24.10.247.181

I just went to LDS.org and they say there's a temple in Columbia. That's only an hour if you do 90 mph.

From Jon on Mon, Jul 21, 2014 at 04:28:06 from 107.203.52.135

15 min to church, 15 min at church waiting, 1:45 drive, 30 min prep, 2 hr in temple, 1 hr at restaurant after, then drive back and drop all kids off. Add it up, I was gone 8 hrs.

From Jason D on Mon, Jul 21, 2014 at 10:47:08 from 68.80.27.222

This is unrelated, but it looks like the 100 x 5k record was broken. I first thought, "doesn't Jon on the blog own that?" Looks like it took a bunch of young guns.

From Rob Murphy on Mon, Jul 21, 2014 at 10:51:09 from 24.10.247.181

I see know. You are a true runnerstopwatch on everything!

From Jon on Mon, Jul 21, 2014 at 16:44:43 from 107.203.52.135

Jason, who broke it? We heard someone was trying. It's not the stoutest record.

From Jason D on Mon, Jul 21, 2014 at 20:44:32 from 68.80.27.222

Some Iowa runners. I can't find the link. It's an interesting record but it seems like people are willing to go after it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.500.000.000.000.0011.50

Lunch- did a bit longer run than normal, 11.5 miles or so. Still not fully recovered from Hardrock week.

Road N2 Miles: 11.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

AM 8 with Dan

PM usual loop at paris mtn with Aaron, Lynn, and Jason. Still a bit fatigued. Started splashing through the numerous mud pits half way through and got very muddy by the end. That was fun.

Trail N1 Miles: 10.00Road M3 3 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

AM- 8 at ICAR by myself

Lunch- late lunch run with a big group of 8. It was sunny and hot, hottest day in a long time. I was ok for the first hour, then struggled. Finished with 10 miles.

Road M3 2 Miles: 8.00Road M3 3 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- 10 with the guys, including a run to the bamboo forest near Sam's club to pick some blackberries. Not as many as a few weeks ago, but still delicious.

Road N2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.000.000.000.000.0019.00

AM 9 at Icar. 

Lunch- 10. Friday. At last. I'm doing the work of 4 people at work, so at least the time passes quickly. Very quickly. Next week I was hoping for 100 miles but I have a 16 hr test on Tuesday and a lunch meeting with my new team lead on Wed, so this is doubtful.

Fuel 2 (road) Miles: 9.00Road M2 Miles: 10.00Test Shirt 1 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.000.000.000.000.0021.00

AM Marci asked me to not go run in the mtns like I planned, so I ran the normal roads around home. It was hot, I was somewhat tired, and my one water bottle ran out with an hour left, but I kept trucking along. Slowly. Finished with 21 miles in 2:40 or so. Not a bad week considering my leg fatigue, lack of sleep, and how busy I am with life.

Hoka Bondi B Miles: 21.00
Weight: 0.00
Comments
From Bob on Sat, Jul 26, 2014 at 11:05:51 from 50.178.92.40

How do those Hoka's feel? Opinion so far?

From Jon on Sat, Jul 26, 2014 at 18:52:18 from 107.203.52.135

No complaints. They're good for some extra cushion when you have niggles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.500.000.000.000.0013.50

Am 13.5 around home. Ran into Jason F so did 6 miles with him. Now Marci and I are heading to Columbia for Stake temple day while a kind ward member watches our four kids for seven hours.

Hoka Bondi B Miles: 13.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

AM- 10 at Icar, plus a little on a golf course and dirt trails I found. Turkey sighting

Lunch 10. Not too hot today, low 80's

TS 8 Miles: 20.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.008.000.000.000.0020.00

AM- Icar run, with a bit of faster stuff. Wasn't actually too fast- haven't looked at splits, but ran generally 6-7 min pace over hilly terrain for 8 miles. 12 total.

PM- 8, the last bit with Rob.

TS 8 Miles: 20.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.005.0012.00

Today was one of the strangest occurances on a run in my life. I slept in 30 min rather than run, and I heard it start raining at 6 am. By 8 am, they were issuing flash flood notices as we had 3 inches of rain with 1-2 additional inches coming per hour. It let up by noon, when Aaron, Jim and I went running.

We did the normal Oak Grove. However, we saw something strange walking in the middle of the road. As we approached, we discovered it was a lobster. Not a crawdad or anything, a full-up lobster, probably 8 inches long walking down the road. We looked at it, tried to get it out of the road (it wouldn't grab our stick), then kept going. 30 yards further on, there was another lobster in the road. What in the world? How are there two lobsters walking down the road in the middle of South Carolina? Easily on my top 10 list for strangest things I've ever seen on a run. So strange, unexpected. Ran 7 drizzly miles, then xt.

TS 8 Miles: 7.00
Weight: 0.00
Comments
From jtshad on Fri, Aug 01, 2014 at 11:19:54 from 69.20.183.178

Too funny! Invasion of the crustaceans! You should have grabbed them for dinner!

From Kendall on Fri, Aug 01, 2014 at 17:05:36 from 208.187.252.62

Petite filet mignon, some butter BAM!

That IS weird.

From Rob Murphy on Fri, Aug 01, 2014 at 17:10:54 from 24.10.247.181

Here's my theory. Mom picked up two live Maine lobster's for dinner. Eleven-year-old daughter found out how you boil them alive and set them free.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.006.000.000.000.0020.00

Am. Raing still so stayed in. 4 miles ez, 6 miles in 38:40, then 1 mile cool down. That is all

Lunch. Rain finally stopped. 9 with Jim, Aaron, and rob. Sadly, we saw 2 very squished lobsters in the middle of the road today. The SC lobster invasion didn't last long and was a brutal failure. Unless those were just the scouts for the main invasion force. I still have no idea how lobsters made it 200 miles inland.

The rain gage in my backyard (the kiddie pool) says it rained over 5 inches in 30 hours. Weather.com says we got 8.8 inches in 3 days. Not bad.

TS 8 Miles: 20.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.506.000.000.000.0014.50

AM- Camped out with the daughters last night, so had a bit of a late start to my run. Ran out on Georgia road. Felt pretty ok on the way out. The way back had a headwind and lots of gradual, grinding uphills but I found myself able to click off 6:45 miles without problems, and the flat/no wind miles were 6:15-6:30. Nice to feel good. In fact, I was telling people just this week that my legs have never felt better than "B" since I got back from Hardrock, which was really getting me worried for Laurel Valley run next weekend. But, these past two good days of running finally have me feeling like my race goals might be in reach, esp. since they were at the end of a 100 mile week with LOTS of work stress and very little sleep. Anyways, finished with 14.5 miles in 1:45.

No lobster sightings, though.

TS 8 Miles: 14.50
Weight: 0.00
Comments
From Rob Murphy on Sat, Aug 02, 2014 at 19:19:16 from 24.10.247.181

A high level of fitness you've got there. Nice run.

No comment on my lobster theory?

From Jon on Sat, Aug 02, 2014 at 19:45:02 from 107.203.52.135

Actually, Rob, someone in the neighborhood releasing them was our most probable theory, too. Unless lobsters are migrating up freshwater creeks.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

AM- 11 around Icar. Skipped the lunch run as I had to get home a bit early to feed the missionaries dinner. Of course, they were subsequently almost an hour late.

Semi-taper week in preparation for my third running of Laurel Valley 35 mile on Sat.

TS 8 Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM 8. Was planning on 10 but was slow and didn't have enough time. It's taper week so I don't care.

Lunch 8. Was planning on 10 but was very slow and tired. It's taper week so I don't care.

Road M3 3 Miles: 8.00TS 8 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch- 6 slow and easy. Feeling a bit better than yesterday. Hot today.

TS 8 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Lunch- 5 ez

TS 8 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Been very tired and had to be at work early, so no morning run. Running a lab test all day, so no afternoon run. Hadn't gotten home before 9 pm for the past few days, so no evening run. Goose egg. That's ok- taper.

It rained all day today and supposed to rain tonight and tomorrow. The SeaBass (Seth and Barry Aid Station) will get rained on tonight. Those two guys are driving up 90 minutes tonight, backpacking in 2 hrs, sleeping in the rain, and doing the reverse tomorrow- all to deliver some gu's and water to Jason and me at a 30 second stop. That's a good running buddy. Anyways, it's going to be rainy and cool (low 65, high 75). The temps will be great, the humidity will stink, there will be mud/water, and the thousands of stairs and bridges will be very slippery. In other words, time goals might be out the window. Hopefully the rain will keep the spider webs away, at least, or else I'll be running through 1000 or more webs tomorrow. Industrial strength webs.

Anyways, Jason picks me up at 2:50 am in the morning to drive to the race. That is nuts. And isn't going to help with my sleep depravation, either. :)

Weight: 0.00
Comments
From Kendall on Fri, Aug 08, 2014 at 15:37:02 from 208.187.252.62

What race you headed to Jon?

From Rob Murphy on Fri, Aug 08, 2014 at 15:41:35 from 24.10.247.181

Sounds lovely!

From Jon on Fri, Aug 08, 2014 at 15:41:53 from 107.203.52.135

Kendall, I'm running the 20th edition of the Laurel Valley 35 miler. 35 miles across the most rugged mountains in South Carolina, with no road crossings or aid stations. Yup, it's a tough one.

From Kendall on Fri, Aug 08, 2014 at 15:48:06 from 208.187.252.62

Good luck over there. Looks like you're the defending champ and CR holder. Go get it!

From Jon on Fri, Aug 08, 2014 at 15:50:52 from 107.203.52.135

I'm defending champ, definitely not CR holder. I've never broken 6 hrs, but it's been done 11 times. I think it has the most impressive CR of all races I've ever done- 5:02. If I struggle to break 6 hrs, then 5 hrs is insanely fast.

From Jon on Fri, Aug 08, 2014 at 15:52:43 from 107.203.52.135

To give you an idea, guys have run 5:5X six times, 5:4X 3 times, and the two fastest times are 5:29 and 5:02. When you run almost a minute per mile faster than anyone else, it's impressive. Clark Zealand really brought it in 2000.

From Rob Murphy on Fri, Aug 08, 2014 at 15:59:19 from 24.10.247.181

Good luck, have fun!

From Kendall on Fri, Aug 08, 2014 at 16:06:02 from 208.187.252.62

Sorry my bad. Web site listed you with the fastest time (maybe I'm doing something wrong). An hour faster than YOUR fastest time in a 5-6 hour race IS impressive. Good luck with that sub 6.

From Steve on Sat, Aug 09, 2014 at 00:15:58 from 66.87.127.166

It'll be a cool race report to read. Kick some butt!

Race: Laurel Valley endurance run (32 Miles) 05:58:43, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.0032.000.000.000.0032.00

5:58:43 despite a painful cramping quad the last 2 hours. That one hurt but I got it done. In the 20 year history of the race, only six guys have broken the 6 hour mark. Well, now make that 7. Pleased to have achieved a four year goal. Here was my short description on facebook:

Happy to achieve a 4 year goal by finally breaking the 6 hr mark at Laurel Valley run yesterday. Ran the entire way by myself, was aided by some awesome friends at SeaBass (Seth and Barry aid station), dragged a cramping quad for 2 hrs, and ran through many hundreds of spider webs. Race went great, then bad, then painful, and I had no shortage of excuses if I missed my 6 hr goal (which I thought I would). But as long as you can move, you move forward and let the end settle itself. In the end, I dragged my useless right leg up the last 500 steps and across the finish line ahead of my long-sought goal time. Lesson learned- push for your goals even when they seem in doubt, and you can achieve more than you think.

Per my usual pre-race tradition, I didn't sleep one minute last night. I'm rather tired and heading to bed now. 

Trail N2 2 Orange Miles: 32.00
Weight: 0.00
Comments
From Cody on Sat, Aug 09, 2014 at 13:04:08 from 76.27.36.99

Nice, I didn't doubt you would pull it off!

From Rob Murphy on Sat, Aug 09, 2014 at 14:24:30 from 24.10.247.181

Great work Jon.

Sorry about the sleep. I went through a year-long stint of not being able to sleep before races. Then it just went away. Hope it does for you.

From MarkS on Sun, Aug 10, 2014 at 01:29:02 from 98.202.129.174

Thank you for the very inspiring post. Gives me a new determination to meet my own goals.

From jtshad on Mon, Aug 11, 2014 at 09:40:51 from 141.221.191.225

Congrats on a strong race and getting the sub-6 hour mark! Get some sleep!

From Steve on Tue, Aug 12, 2014 at 22:57:43 from 66.87.82.230

Geez, crazy sucker!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

Lunch- big group today. I ran 5.5 miles and was pretty dang sore and tired. Apparently we have fresh water lobsters now, as the road around Oak Grove lake had 15 or more squished along the way.

We've had lots of rain recently, with 2 weekends in a row of 6+ inches in a few hours leading to flash floods. The storm this weekend washed away cars, blew up a bldg, destroyed roads, flooded lots of areas, and even killed 2 people. Pretty intense. I slept soundly through the whole thing because I was so tired Saturday night.

TS 8 Miles: 5.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Long day in Atlanta, no run.

Weight: 0.00
Comments
From Rob Murphy on Tue, Aug 12, 2014 at 19:42:34 from 24.10.247.181

More and more bloggers moving to Atlanta these days. Pretty soon you'll have some running partners there.

From Jon on Wed, Aug 13, 2014 at 16:30:00 from 12.11.119.154

I was there for work, no time for a run. It's a huge town, anyways, so I try to avoid it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch 8 miles. Legs felt somewhat better but my left ankle is quite painful. It might be these shoes, not sure.

TS 8 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Lunch- 9. My ankle really hurts the first 15 min of the run, then warms up. I think something is wrong with it.

Hoka Bondi B Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM- An hour at Icar with Jason. Only 2 more runs with him before he moves. We'll really miss him.

Lunch- Another hour. Fresh fruit Friday in the gym, only 2 left this summer.

Saw the most recent Running Times today- it had an article about Sasha Pachev and his running marathons in Crocs.

TS 8 Miles: 16.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Feeling beat up (left ankle, right knee, plus others) and needed to sleep in. Took the family for a few hours of Ultimate Frisbee instead. Definitely some running there.

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

Lunch- 10. Ankle felt better today, but still have some other pains and I'm still tired. I forget how long it takes to recover from hard races.

TS 8 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.000.000.000.000.0019.00

Lunch- 9.5

PM- 9.5 at PM with Aaron, Lynn, and Seth. Got stung by a yellow jacket and made several pit stops- yup, one of those kind of days. But the hot weather ended up missing us as a rainstorm pushed it out. Always good to run on dirt.

Trail M2 Miles: 9.50TS 8 Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

Am 8 at icar

Lunch 10 more, with 6 miles behind GE. Very hot and humid today. Plus, 37 miles in 25 hrs make for a tired Jon.

TS 8 Miles: 18.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.504.500.000.000.0010.00

AM- Met Dan and Jim, ran to the lake for a workout. Wanted 6x1 lap (about .86 miles each) with 50 seconds moderate running rest (i.e. very active recovery). First 4 laps were 5:08, 4:58, 5:00, 5:10. I really died the last one as they were 20+ seconds faster than me. I took a 4 minute run to recover, then tried 1 more and was happy to get another 5:00 before calling it a day. 10 miles or so total.

Lunch- busy, wasn't able to get in a run. 

Talked to my Bishop for a while last night. I found out his house was in the middle of the huge, flash-flood storm last week. His neighborhood got 11 inches of rain in under 2 hours. That is insane. His house flooded, some of his yard washed away, his neighbors cars were under water and had to call the fire department to rescue them. That is some rain.

Test Shirt 1 Miles: 40.00TS 8 Miles: 10.00
Weight: 0.00
Comments
From jtshad on Fri, Aug 22, 2014 at 09:41:28 from 69.20.183.178

Hope that everyone is ok. Crazy weather all over the US this year!

From Jon on Fri, Aug 22, 2014 at 19:56:51 from 107.203.52.135

Jeff, I hear you guys had some monsoon-type rain, too.

From Rob Murphy on Fri, Aug 22, 2014 at 20:15:13 from 24.10.247.181

Rainiest August in Utah that I can remember by far

Nice workout. Did you wear spikes? :-)

From Jon on Sat, Aug 23, 2014 at 03:56:07 from 107.203.52.135

Rob, I don't even own spikes. Not even racing flats!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

AM- 8 on TM

Lunch- 9 with the guys. It was one of the hottest weeks of the summer this week. And humid, of course.

TS 8 Miles: 17.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM 16 miles in just over 2 hrs. Not really much to say about it.

My right knee is still hurting. I've decided it's a leftover from my quad cramps in laurel valley that aggravated or misaligned my knee. It hasn't been happy since.

TS 8 Miles: 16.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.500.000.000.000.0022.50

AM- 10

Lunch- 8 with a small group

PM- Today was a rare 3-run day (maybe my second only). We have approval to officially open the trails behind GE into a marked trail but had to do some minor trail work. 7 of us ran out, moved rocks, ran a bit more. 4.5 miles running. Wore the same shirt as this morning and, boy, it stank. I thought so, and everyone else was complaining, too.

TS 8 Miles: 22.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

Lunch- the big day finally arrived: Jason's last day at GE Greenville. The biggest group of lunch runners ever gathered, all 16 of us (plus non-running Todd) where we listened to a song Jason sang for us (with custom lyrics, of course), then we all went for a nice run, including the hill neighborhood and a visit to the peninsula. Picture 16 guys running down a road- impressive sight. I did 9 miles. Jason will be missed.

PM- had to skip Paris Mtn tonight as I instead spent the afternoon at the pediatric orthopedic doctor. Our youngest broke a bone near her elbow and we thought she might need surgery. Fortunately, she just ended up with a nice, purple cast. She's already used to it.

Ended up getting 6 ez miles while watching the kids at soccer practice.

TS 8 Miles: 15.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.003.000.000.000.0018.00

AM- 10 miles at Icar. Ran some of the end ones faster. DOn't know how many, don't know how fast. 

Lunch- 8

I've got to stop waking up from stress at 4 am and get more rest. Unfortunately, tomorrow is going to be an 18 hour work day. That's not going to help any, being at work from 7:30 am till 1:30 am.

TS 8 Miles: 18.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

AM- 8.5 or so with Moss at Icar.

Had a lab test all day, so no lunch run. The test was supposed to run until 1 am and then 8 hours again Friday, but we had problems and ended at 5 pm, so that was nice. I need the sleep.

TS 8 Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

AM-  9 on tm. 

Lunch- 7 more. Last fresh fruit friday of the year, and it was a good one- delicious blueberries, grapes, watermelon, pineapple, and oranges.

TS 8 Miles: 16.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

20 mountain miles on FHT with Jason. Same run as I did with Barry here http://jon.fastrunningblog.com/blog--New-post-on-my-GSR-page-nbsp-Awesome-/09-03-2011.html

Except 35 min slower today, rather hot out, and my right knee still hurts. Jason thinks I have tendinitis. We bet lunch on how many people we would see in our 4:15 run. He guessed 5, I guessed more. We saw exactly 5 so I had to buy. It hasn't rained for a week, so the stairs and bridges were perfectly dry and not at all slippery. That is the first time I've ever seen that on FHT.

Trail M2 Miles: 20.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Slept in, played ultimate, and went hiking with the fam. Felt great.

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

Am 10 at icar. Very warm

Lunch 8. Egads it was hot. The guy at the gym said the feels like temp was 103. Sure felt like it.

Knee is getting worse.

TS 8 Miles: 18.00
Weight: 0.00
Comments
From jtshad on Wed, Sep 03, 2014 at 16:15:13 from 141.221.191.225

Sorry about your knee, time to rest for a bit?

From Jon on Wed, Sep 03, 2014 at 19:28:08 from 107.203.52.135

Probably, Jeff. I'm trying to get through Grindstone 100 in 4 weeks, then a 50 miler in November. Then I'll shut it down for a long time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Lunch- did a few laps by myself. Hot, hot, felt terrible. Then ran the new GE trail we are building to check the planned locations for mileage and directional signs. We added a few more. I'm worn out. Did an hour but probably only ran 5 or 6 miles.

TS 8 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

0. rest bum knee

Weight: 0.00
Comments
From Rob Murphy on Fri, Sep 05, 2014 at 10:33:11 from 163.248.33.220

Good luck with the knee. Is this something you've had before or a new injury?

From Jon on Fri, Sep 05, 2014 at 15:10:37 from 107.203.52.135

Started at Laurel Valley race last month after my quad cramped. I think it is patella tendinitis. Maybe.

From Cody on Fri, Sep 05, 2014 at 20:38:26 from 76.27.36.99

Get well soon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Zippo

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

Nada

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

Lunch- wanted to run, but yesterday was the first day my knee started feeling a bit better, so I didn't want to immediately aggravate it again. Did some XT instead. Might run tomorrow.

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

Lunch- ran 7. Knee was annoying the whole time. Hurt more afterwards, too. Needs more rest. 

Road M3 3 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch 8. Knee felt same as yesterday, so that's good.

Road N2 Miles: 8.00
Weight: 0.00
Race: Moonshiner Night Trail Race 5k (3.11 Miles) 00:18:50, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.003.000.008.00

PM- Time for the annual Moonshiner 5k, a night 5k on trails, which makes it a very unique and fun race (plus they give $200+ swag to the winner). I won the past 2 years in 18:45 and 17:58. I wasn't too sure how it would go this year on account of only running 3 days out of the past 9, plus my injury, but I would go try. Warmed up 4 or so miles, said Hi to a few friends, then waited while the ranger tried to clear a new downfall tree on the trail at the .5 mile mark (he never got it off). The thunderstorms that threatened to cancel the race ended just in time but the trails were all muddy, which I love.  We started and I led from the gun, except when someone passed me right at the tree, leaving me in 2nd for half a mile. Passed him back and got a bit of a gap on the small road section (I could tell I was working as hard as I could as my hands and arms were going tingly), then steadily pulled away on the downhill trail. The headlights were close enough that I had to keep pushing, but I ended up winning by 24 seconds. Half Moon Outfitters always does a great job, and running this race is a fun tradition. Cooled down with the Honnette's and Brandon Arquette, an ex-GE guy who finished 2nd. Saw a huge frog on the trail, too.

Knee felt ok. We'll see how it is tomorrow.

Trail N1 Miles: 4.00Trail N2 2 Orange Miles: 4.00
Weight: 0.00
Comments
From Bob on Sat, Sep 13, 2014 at 20:07:47 from 98.222.16.15

Contests on another win. Hope knee heals up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch 10. Felt kinda slow and sore, kinda ok.

Road M2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

PM- Paris Mtn with Lynn, Aaron, and newcomers Brandon and Meghan. Took a hard digger- bloody knee and hand, scraped hip and elbow. Ow. Did a little extra. Somewhere around 11 miles.

Trail M2 Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- 10.

We opened the new GE trail today. 3.5 miles of trail. This was the culmination of 2-3 year effort.

Road M2 Miles: 10.00
Weight: 0.00
Comments
From jtshad on Thu, Sep 18, 2014 at 08:31:09 from 141.221.191.225

Cool deal about the GE Trail!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- ran 10. GE trails, then shannon lake.

Road N2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch 10 with Jim and Aaron.

Road M3 3 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Ward camp out with 3 of the kids, then a birthday party, mow the lawn, then Kinley's 8th birthday party. No run. Knee needs the break, anyways. They say it's better to be healthy and undertrained than injured at a race. I'm going to be injured and undertrained.

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

Lunch- 10. 8 guys, I think, biggest post-Jason era.

Road M3 3 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Pm. Lab test at work, snuck away for PM with the Honnettes. High was only 65 deg today. Brrr. 11. Then back to work.

Trail M2 Miles: 11.00
Weight: 0.00
Comments
From Rob Murphy on Tue, Sep 23, 2014 at 20:37:27 from 24.10.247.181

Honnettes?

From Cody on Tue, Sep 23, 2014 at 21:16:37 from 76.27.36.99

Now he's just making stuff up!

From Jon on Wed, Sep 24, 2014 at 04:29:29 from 107.203.52.135

Aaron and Lynn Honnette. What else would you call them? :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Training all day at work and I'm sick. Snuck in 8 miles before going to Boy Scouts. Two night in a row of being gone from 7 am till 9:30 pm. Long days make for tired Jon. Plus I don't see my kids at all.

Road N2 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Stubbed my middle toe real bad last night- it's all swollen and purple today, very painful. No run. I'm just hoping it is stubbed and not broken. Figures this happen one week before my big 100 miler of the year.

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

Walking to check on my kids Wed night, I didn't turn on the light in the hallway and ran into some furniture, toe first. Yes, it hurt.

Went to the doc Fri morning for an X-ray.

The yellow arrow is pointing to the bone that broke off my toe when I stubbed it. That chunk also happens to attach to the tendon that flexes the toe. Not something you want to run 2.5 million steps with at Grindstone 100 next week.

Anyways, I'm pretty bummed about this. I'm going to an Orthopedic specialist Monday morning, but I'm likely done running for at least a month or two, which means my racing season is over. Bummer. I was very excited for the next two races.

Weight: 0.00
Comments
From jtshad on Mon, Sep 29, 2014 at 14:45:50 from 141.221.191.225

Sorry about the bad news, that sucks. Get healed up.

Now, besides the purple toe, those are some knarly toes! You must be an endurance athlete with a foot like that! :)

From Bob on Wed, Oct 01, 2014 at 20:56:35 from 98.222.16.15

That stinks! You'll be back before you know it.

From Rob Murphy on Wed, Oct 01, 2014 at 21:04:15 from 24.10.247.181

When was your last pedicure?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No 36 mile run on my 36th birthday today. Still enjoying being fat and lazy, resting my toe and my whole body. Probably take 2-4 more weeks off.

Weight: 0.00
Comments
From Bob on Fri, Oct 17, 2014 at 16:50:13 from 98.222.16.15

Happy Birthday! That's ok, you have time to prep for 37.

From Rob Murphy on Fri, Oct 17, 2014 at 17:13:04 from 24.10.247.181

Happy late birthday Jon. Avoid extreme activities now that you're in your late 30s. They are really hard on the knees and heart.

From Jason D on Fri, Oct 17, 2014 at 19:03:57 from 68.80.27.222

Happy birthday, Jon. Enjoy your rest. And maybe get yourself a pedicure for your birthday :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

PM- didn't do anything after breaking my toe for almost 4 weeks now, except put on 5 lbs. Better start doing a bit of XT. Another few weeks till I run again, though.

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

PM- xt

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

Very tired recently. Went to bed at 9 last night, woke up tired. Of course, it was 4:30 am when I awoke.

Pm 4 xt. Work is about to get crazy busy, and I'm changing jobs, too.

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

AM- 5. 

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

Am 5

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

5 xt, then work till midnight

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

AM- 4 xt. I think I'm actually going to run tomorrow, first run in exactly 5 weeks since I broke my toe. It's still swollen and red but not painful. We'll see how it goes. I need to at least run to stop the weight gain :)

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

Lunch- went for my first run in 5 weeks today. Longest break in years. Ultras definitely prepare you for the first run back when out of shape- sluggish, tired, blah. That's how the body felt. But it was good to get out with Webster and Aaron. 4 miles, slow.

Road M3 3 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Sick at home today- no workout.

Weight: 0.00
Comments
From Rob Murphy on Thu, Oct 30, 2014 at 09:42:41 from 163.248.33.220

Did you gain much weight the last few weeks?

From Adam RW on Thu, Oct 30, 2014 at 11:39:16 from 138.26.42.154

Hope you are 100% again soon!

From Jon on Thu, Oct 30, 2014 at 20:05:13 from 107.203.52.135

Rob- 6-7 lbs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Lunch 5 miles with Webster, Jim, Aaron, and Pfister. My groin and knee were very sore. Then had a grand time taking the kids around tonight. Such fun ages.

Road N2 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Lunch- 5 behind GE with some of the guys.

Road N2 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

Lunch 7.5 with the guys. Felt tired still, but improving

Road M3 3 Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

In Atlanta for work, found some trails near the hotel. 5 or so slow but nice miles in 45 min.

Road M3 3 Miles: 3.00
Weight: 0.00
Comments
From Rob Murphy on Thu, Nov 06, 2014 at 06:18:47 from 24.10.247.181

Atlanta is becoming a hub of activity on this blog.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

Lunch- 6 of us today. Did 65 minutes- my first 1 hour run since coming back. Starting to not feel *quite* as bad.

Road M3 3 Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM- only had time for 5 miles before soccer. Plan to run 60 min every day next week.

Road M3 3 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch- 8. Starting to worry a bit. My knee, injured while not running, is not getting better. It's getting worse. Hmm.

Road M3 3 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch 8 with Dan, Aaron, and Jim

I've now put on about 8 or more pounds since September. I got a skinfold test at the gym today. All my previous body fat measurements were 6.5-8.1%. I was 11.7% today. Quite the increase.

Road N2 2 Grey Miles: 8.00
Weight: 0.00
Comments
From Rob Murphy on Tue, Nov 11, 2014 at 19:44:10 from 24.10.247.181

Are you going to post a picture of your gut?

From Cody on Tue, Nov 11, 2014 at 20:18:14 from 76.27.36.99

Nice PR!

From Jon on Fri, Nov 14, 2014 at 15:43:02 from 107.203.52.135

Here you go, Rob:

http://jjvirgin.com/wp-content/uploads/2013/03/JJ-fat-belly.jpg

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No run, rest knee

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

Lunch 8 with Barry and Aaron

Road N2 2 Grey Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch- 8 miles with the guys. It was very cold- mid 30's and windy. First time I've worn long sleeve shirt since last spring. Brr. Seriously, it was below 40- soo cold! I thought I was going to die or worse. Or at least be a human popsicle. My snot rockets were frozen solid before they hit the ground. I felt my skin freezing with 5 seconds, my eyelids kept freezing shut when I blinked, and I could feel frostbite forming on my toes. My fingers were cold for at least 3 hours after, and that includes during the 15 minute hot shower. Although, my knee didn't hurt during the run, so either the cold helped or it was numb. I'll take it either way.

Test Shirt 1 Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM- it really was pretty cold for my run today. Mid 20's and windy with windchill of 14 F. Dressed up a bit. Ran 6 uneventful miles. I like running around the soccer field watching the older kids play their games. I played for 11 years so it brings back some memories.

Road M3 3 Miles: 6.00Test Jacket 1 Miles: 1.00
Weight: 0.00
Comments
From Burt on Sat, Nov 15, 2014 at 20:40:08 from 174.17.82.224

Teapot! You're still around here? Nice miles on the year!

From Jon on Mon, Nov 17, 2014 at 19:35:57 from 107.203.52.135

Hey Burt. Still here, basically logging miles at this point (not much social interaction anymore, just once in a while). How are you?

From Burt on Mon, Nov 17, 2014 at 20:29:14 from 174.17.82.224

Sadly, I'm not as social as I once was. Having no time and injuries will do that to you. But still hanging around. Made some great friends here. Keep on keepin' on!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.003.0010.00

Lunch- The very hard morning rain stopped just in time for the lunch run, which was fortuitous as 40 deg and rainy isn't the most enjoyable weather. Nice 7 miles then a bit of xt.

Road N2 Miles: 7.00Test Shirt 1 Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

PM- Paris Mtn with Barry and the Honnette's. A bit cold, 35 deg when we started, but I dressed appropriately. Started at the middle lot as Barry and I didn't want the full loop. Ended up doing 7 miles, no watch- I actually felt great the whole time with no knee pain. I even sang a bunch of Christmas carols (to the chagrin of my run-mates). Running leaf covered trails at night for the first time in two months was a bit of an ankle turner, though.

Trail M2 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- Finally made it back to a 10 mile run. Felt fine- still have knee pain, but not getting worse. I think there were 10 of us today, which we think is a record for most guys on a run in November when it is low 30's temp. But who's keeping track. It's fun to run with a group that big.

Road N2 2 Grey Miles: 10.00
Weight: 0.00
Comments
From Rob Murphy on Thu, Nov 20, 2014 at 10:33:55 from 163.248.33.220

Congrats on the double digit run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

PM- busy day so missed morning and lunch run. Jim ended up busy all day, too, so we hooked up for a 5 pm run. Did the GE trails twice, plus a track loop, with the last 3 miles after dark which made it a bit exciting. Saw 2 people and 1 deer the whole time.

Road N2 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- 10 with a big group of 9. Knee isn't great. But the conversation is always crazy.

Road M3 3 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

AM- ran the roads around home with Jason. About 13 miles. Good to catch up. Clocked the 11th mile at 7:11, so we weren't going too slow.

Road N2 2 Grey Miles: 13.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch 10

Road N2 2 Grey Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

Lunch 10, or more. 78 min.

Road M3 Miles: 10.50Test Shirt 1 Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.001.5010.00

Lunch- pretty sparse at work today but we still got 4 of us on the run. Maybe 5. Ran over an hour, then did some xt.

Happy Thanksgiving, everyone!

TS 9 Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- 10 on a cool, windy Thanksgiving morning. Now time to cook and eat! Happy Thanksgiving- we are so blessed! When I arrived home, all 4 of my kids were cuddled on a single couch cushion watching the start of the parade.

Test Jacket 1 Miles: 1.00TS 9 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

Lunch- tried running on my knee, which I hadn't done in a few days due to pain. Made it 1 mile before I pulled the plug. One stinking mile. Going to see a sports med doc tomorrow. Self-diagnosis is torn meniscus, but we'll see what the expert says. It's funny- I broke my toe at home, and then injured my knee at Ikea. I don't get injured running, just the other areas of life. You would think mountain running would be more hazardous than shopping and walking at home. Nope. 

TS 9 Miles: 1.00
Weight: 0.00
Comments
From Cody on Tue, Dec 02, 2014 at 07:59:36 from 107.0.33.130

Hope the Doc can help!

From jtshad on Tue, Dec 02, 2014 at 09:01:13 from 141.221.191.225

Hope you can get it figured out and healed up as quickly as possible. Yep, seems like we get injured doing the easy things at times.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.008.008.00

Did some XT today

Weight: 0.00
Comments
From Jason D on Wed, Dec 03, 2014 at 20:38:54 from 68.80.27.222

What's the diagnosis on the knee?

From Jon on Thu, Dec 04, 2014 at 19:01:06 from 107.203.52.135

Not sure. MRI next week. Most likely roughness on the inner surface of the kneecap.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.008.0010.00

PM- 8 xt and a few miles running. Didn't feel too good. But I'm stubborn.

TS 9 Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.008.008.00

AM xt

Weight: 0.00
Comments
From Cam on Sat, Dec 06, 2014 at 10:59:04 from 107.188.160.203

The curse is broken!

From Cam on Sat, Dec 06, 2014 at 17:05:29 from 107.188.160.203

I got in too!! : )

From Jon on Sat, Dec 06, 2014 at 18:05:58 from 107.203.52.135

Congrats!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.002.000.000.000.004.00

AM- only had a few minutes before going to the temple this morning and wanted to get some physical exercise, so tested out the knee with a short run in the rain. Ran 2 miles easy, then wanted to do a big quicker, so did a 6:40 and 6:25. Felt good to run a bit faster. Knee felt... ok. It better improve because, after 4 years, I finally was drawn in the Western States lottery. June 27, See you in Squaw.

Test Shirt 1 Miles: 1.00Test Jacket 1 Miles: 1.00TS 9 Miles: 4.00
Weight: 0.00
Comments
From Jake K on Tue, Dec 09, 2014 at 15:27:07 from 199.190.170.28

Congrats on finally getting an entry. Now you gotta get healthy so you can use it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.003.008.00

AM- some running (as much as I thought I could before my knee started altering my stride), some xt. MRI tomorrow, then talk to the doc tomorrow to see what they found.

TS 9 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.004.0010.00

Had my MRI today. Results on Thurs. 

PM- ran 6 before stopping due to knee pain, and did some xt. I've gained about 7 or 8 lbs that I'd like to take off.

Weight: 0.00
Comments
From Cody on Wed, Dec 10, 2014 at 08:11:28 from 107.0.33.130

Anxious to see the results! At least you get quick results. With the results of my back MRI 2 years ago I had to wait 3 weeks. I ended up getting the files and reading them myself while learning what to look for on youtube. I ended up with the correct diagnosis.

From Jon on Wed, Dec 10, 2014 at 20:22:43 from 107.203.52.135

Why did you have to wait so long?

From Cody on Wed, Dec 10, 2014 at 21:02:33 from 76.27.36.99

I picked a good doc, but a busy one. You think they could have done better than that though! Part of it was they had just given me a dose of steroids and there wasn't anything they could do until I responded to those meds anyways. Some answers would have been nice though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.003.5010.00

AM- ran some with Jason, felt good, then xt.

TS 9 Miles: 6.50
Weight: 0.00
Comments
From Cody on Wed, Dec 10, 2014 at 20:22:48 from 76.27.36.99

Txt me your results tomorrow!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.002.009.00

AM- 7 run, 2 xt

TS 9 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.002.0010.00

Am 8+2

TS 9 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

AM- 9. No knee pain during, just after.

Test Shirt 1 Miles: 1.00TS 9 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM 10

TS 9 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.004.0010.00

AM- 6+4

TS 9 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM-10 

TS 9 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- 10 around the lake with Jim and Phil. First run with Phil in a long time.

Test Shirt 1 Miles: 1.00TS 9 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- 10

TS 9 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- I decided to mix it up a bit this morning by running 10 miles. It was 40 deg, rainy, and breezy. Felt good and ran a bit faster, 70 min or so.

Sadly, Pearl Izumi has decided to disband the Ultra Team, so I'm officially not sponsored anymore. Several of the runners (Dylan Bowman, Kaci Lickteig) have already been swept up into other teams. 

Test Jacket 1 Miles: 1.00TS 9 Miles: 10.00
Weight: 0.00
Comments
From Cody on Sat, Dec 20, 2014 at 21:21:07 from 76.27.36.99

Try for a milk company!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM- Woke up after only 4 hrs of sleep for no apparent reason (only been averaging 5 hrs recently) and went for a pre-run dawn. Drizzly, foggy, cool. Didn't see a single person.

Today is the Allen Family Day of Service. Cookies to neighbors, donuts to the local firehouse, money to Salvation Army ringers, thank you cards to people, etc- should be fun.

Test Shirt 1 Miles: 1.00TS 9 Miles: 8.00
Weight: 0.00
Comments
From jtshad on Tue, Dec 23, 2014 at 13:08:48 from 69.20.183.178

Merry Christmas to you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM- just under 6 miles, most with my dad, who is in town for the holidays. In the afternoon, we went over near Great Smoky Mtn national park to ride the Polar Express train. The kids loved it.

Test Shirt 1 Miles: 1.00TS 9 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- 10 miles in the rain. Flood warning today, lots of rain. Downloaded the Serial podcast this week and am listening to it- pretty interesting. Glad I can listen one after another rather than waiting one week between episodes.

We are having the 4th annual Christmas Eve party at our house, where we mainly invite some friends who don't have family nearby. It's lots of fun, complete with way too much food and a snowball fight (paper fight) for the kids. Merry Christmas, everyone!

Test Jacket 1 Miles: 1.00TS 9 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

PM- Afternoon run with my dad, and the 2 oldest girls biking along. Merry Christmas, everyone!

TS 9 Miles: 4.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

No official run, but I did play 2 hrs of soccer. That's gotta count for something.

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

AM- Nice 12 mile run after sleeping in.

TS 9 Miles: 12.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

PM- Lots of sickness in my family. All of us, basically, though I'm among the better off. Poor pregnant Marci and our 2 year old have it the worst. Plus we spent the day potty training our 3 year old, which actually went really well (he wanted Cars stickers rather than food as a reward). Did sneak out for 1 hour run, though. Also went to see the Hobbit. I've enjoyed all the LOTR movies and it's a bit sad to think this was the last one I'll ever see.

Test Shirt 1 Miles: 1.00TS 9 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- 10

TS 9 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2753.70173.5016.5026.30129.003099.00
Road N2 Miles: 401.50Fuel 2 (road) Miles: 286.00Stinson Miles: 97.50Road M3 2 Miles: 258.50Road M3 Miles: 167.00Road N1 Miles: 19.00Trail N2 Miles: 114.00Trail N1 Miles: 30.00Trail M2 Miles: 116.00Fastwitch Miles: 44.00Trail M2 2 Black Miles: 152.50Hoka Bondi B Miles: 121.50Road M3 3 Miles: 216.00Fuel Trail 4 Miles: 21.00Road M2 Miles: 135.50Trail M2 3 Miles: 98.60Test Shirt 1 Miles: 86.50Trail N2 2 Orange Miles: 82.00TS 8 Miles: 324.50Road N2 2 Grey Miles: 49.00Test Shirt 1 Miles: 9.00Test Jacket 1 Miles: 5.00TS 9 Miles: 175.50
Weight: 0.00
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