I'm retired from racing. Really.

Western States 100

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Location:

Greenville,SC,

Member Since:

Feb 24, 2007

Gender:

Male

Goal Type:

Other

Running Accomplishments:

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

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

Former World Record holder in 100 x 5k relay 

Ultra history:

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

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

Short-Term Running Goals:

Goals 

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

Long-Term Running Goals:

Unretire at some point

Run a sub-6 hr 50 miler

Win a 100 mile ultramarathon

Personal:

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

Favorite Blogs:

Miles:This week: 9.00 Month: 89.00 Year: 1251.00
Fastwitch Lifetime Miles: 82.50
Trail N1 Lifetime Miles: 86.50
Road N1 Lifetime Miles: 31.00
Trail M2 Lime/black Lifetime Miles: 228.50
Road N2 Black And Green Lifetime Miles: 409.00
Road N2 3 Grey Lifetime Miles: 208.00
Road M3 Black And Blue 2 Lifetime Miles: 225.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2157.0057.506.002.00123.002345.50
TS 9 Miles: 20.00Road N2 Miles: 28.00Road M3 3 Miles: 237.00Road N2 2 Grey Miles: 405.50Trail M2 Miles: 31.00Road M3 Miles: 95.00Trail M2 3 Miles: 35.50Road M2 Miles: 332.50Fuel 2 (road) Miles: 133.50Hoka Bondi B Miles: 40.00Stinson Miles: 106.00Trail M2 2 Black Miles: 110.50Test Shorts (hours) Miles: 20.88Trail N2 2 Orange Miles: 93.50Fuel Trail 4 Miles: 95.00Trail N2 Miles: 30.50TS10 Miles: 214.00Road M3 2 Miles: 55.50Road M2 2 Miles: 113.00Test Shirt Short Miles: 7.00Test Shirt Long Miles: 4.00Test Shirt Med Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- started the year off with 10 miles. 

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 miles at LR. 

It appears the flu afflicting my family for the past week has finally landed on me. I was pretty miserable at work all afternoon. Bugger.

TS 9 Miles: 10.00
Weight: 0.00
Comments
From jtshad on Mon, Jan 05, 2015 at 11:12:46 from 141.221.191.225

Hope you get over the flu quickly.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Home sick all day, barely got out of bed. I did update several key items in the information shown to the left. Can anyone identify the key changes?

Weight: 0.00
Comments
From Cody on Tue, Jan 06, 2015 at 12:47:02 from 107.0.33.130

World Class?

Your baby on the way?

Kicked off the now-disbanded team.

any others?

From Jon on Tue, Jan 06, 2015 at 13:10:34 from 107.203.52.135

Didn't change goal type. Baby and sponsor, yes. Other change was World Record to Former WR

From Cody on Tue, Jan 06, 2015 at 14:51:15 from 107.0.33.130

I got most of them I guess...

We (probably just me) are still waiting for your schedule to be decided...

From Jon on Tue, Jan 06, 2015 at 18:49:19 from 107.203.52.135

It's simple so far-

March- Georgia Death Race

June- Western States 100

And... that's it.

No idea what else I'll do, if any. Possibly none others until fall. At this point, going into WS with minimal races doesn't worry me.

From Little Bad Legs on Tue, Jan 06, 2015 at 19:36:46 from 67.189.70.187

Western States in June?! Awesome, man. I'll be cheering for you from Washington.

From Cody on Wed, Jan 07, 2015 at 16:05:28 from 107.0.33.130

The Georgia Death Race sounds awesome! I have heard about it. Looking forward to hearing all about your experience there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Sick, at home.

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

Not sure why, but I updated my blog. A few key memories from last year, a small look forward. Basically my year in running in under 1000 words.

http://greenshortsrunning.blogspot.com/2015/01/looking-forward-looking-back.html

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

No run. But I did my therapy exercises and went to work. Should be able to run tomorrow. The low was 10 deg this morning- brr. 

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

Am 4 miles of actual running. They were as slow and tiring as you would expect after a week of the flu. But it was great to be out there.

Road N2 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM- 8 miles on a cold morning (in the 20's). Felt slower than I actually ran, so I guess that's good.

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

AM- started off the week with just over an hour listening to the recap of the football weekend. Pretty bummed the Broncos lost. That was a pretty sad game.

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

Lunch- 10 miles with the guys. It was 40 deg, windy, and raining, cold enough that even the normally resiliant Aaron was commenting how cold it felt. 

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

AM- 10. Not very fast. Not very pretty. Didn't quit.

Went to PT again this afternoon. The therapist said he was very pleased with the improvement, and gave me some new exercises. Then he was interested in ultras so asked me questions about them for over an hour.

Road 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 miles with the guys. Chilly and breezy out. Also did my physical therapy 3 times throughout the day. Sitting 100 feet away from the company gym has its perks.

Road N2 2 Grey Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.003.008.00

Yesterday was the first run I felt good at since the flu, and as good as I felt yesterday, I felt equally as bad today. Slogged through 5 miles with the guys before stopping with the rest of them. Added a little xt at the end.

Road N2 2 Grey Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.500.000.000.000.0015.50

AM- It was chilly this morning, below freezing, so it might have been smart to wear tights, but my legs survived. Whereas yesterday I struggled through 5 miles, today I felt good- first 2 miles were 14:40, and I think I maintained pace till the last mile. The only sore thing was my quads, which I've been beating to pulp 2 or 3 times a day with my physical therapy. Ran 15.5 miles total in 1:52 or so.

This is my first week above 60 miles since... let's see... August. Wow, that's pretty sad. Nowhere to go but up, at least. And my 8 extra pounds is slowly coming off, aided by the flu.

Road M3 3 Miles: 15.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Am 11

Road M3 3 Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

PM- Paris Mtn with Barry. Only my second trail run in 4 months. While I can chug through road runs these days, apparently taking this much time off the trails results in loss of trail legs. I struggled the whole time, working harder than usual on the uneven terrain and crawling up the hills. Pretty pathetic. But it was great to be out there. Weather was great, too- mid 60's, quite nice. 11 miles or so in 1:50.

Trail M2 Miles: 11.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch- felt terrible for 45 minutes, then felt slightly less bad (still not good). Called it a day at 8 miles. Blah.

Road M3 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Lunch- as bad as I felt yesterday, I felt fine today. 11 miles or so. 

I'm being reminded that when I'm getting back in shape, roughly 1/3 of the runs are good/great, 1/3 are mediocre, and 1/3 are terrible. It will be this was for another month or more, I imagine.

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

Am 10

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

AM- upper 30's, blustery wind, drizzly- perfect weather for a winter SC run. My legs felt spunky right from the start as I ran Georgia Road area, my normal, rolling hills route. I've been listening to the Mormon Channel podcasts "Conversations" recently, which make the runs pass quickly. First road run I've worn GPS in 6+ months. I was moving pretty well, hitting the half marathon mark in 1:34 or so. My last 2 miles were about 6:45 pace, which I think is pretty darn good supposing they were net-uphill with a headwind and I felt like I was slowing down. I'm sure I'll feel terrible in some upcoming runs but it was nice to feel great today. Now I just have to work on adding distance/time back and incorporate more trails. Finished just over 15 miles in 1:45-ish (I think I averaged just under 7 min pace) with about 1000 ft climbing.

Road M3 Miles: 15.00
Weight: 0.00
Comments
From Rob Murphy on Sat, Jan 24, 2015 at 09:54:19 from 24.10.247.181

Great run Jon. That pace would have fit right in with Fritz's group this morning. The group I accidentally fell into.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

Am 8

Lunch 8. There was a large group of lunch runners, 11 in all.

Today was my first double since Sept 2. That's a long gap.

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

PM- Paris Mtn with only Seth (no one else made it). Colder than last week, below 40 deg. Usual loop, 10 miles and 1300 ft in 1:45 or so.

Trail M2 Miles: 10.00
Weight: 0.00
Comments
From Rob Murphy on Tue, Jan 27, 2015 at 19:53:41 from 24.10.247.181

Sorry…58 here in Salt Lake today.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

PM- Water main broke today so there were no showers for a while at the gym. They got it fixed mid afternoon, so went running then with Fedor and Aaron. 10 miles. One bad part was the water was technically restored, but not the hot water. Let's just say the shower was very brief and invigorating.

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

Lunch 10. Bought western states plane tickets yesterday. Getting real.

Road M3 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

AM- 9. Felt good, went a bit faster than normal.

Road M3 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.500.000.000.000.0017.50

AM- went to PM to watch my friends run the PM races I've done most years. I ran almost all the trails in the park in the process, even the little out-n-backs, though realized I missed half the lake loop. Oh well. It was chilly and I generally felt good. Longest run by an hour in 5 months. Finished with 17.5 miles and 2300 ft climbing in 2:45 or so.

I plan to stabilize my mileage between 75-80 for a month or so, hoping to get my knee better. I keep doing my therapy multiple times per week- it's improving, but still not great.

Trail M2 3 Miles: 17.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.500.000.000.000.0018.50

It's not often the whole month fits in 4 calendar weeks. It does this month.

AM- 11

Lunch- 7.5 on a windy day. At least it wasn't too cold, upper 40's.

Knee isn't happy today. I actually cut my second PT session short. Gotta get ready for Western. 3 friends from SC bought tickets in the past week to come to California to crew/pace.

Road M3 3 Miles: 11.00Road M2 Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I was supposed to go to Paris mtn with Barry and Seth. However, my all day headache worsened all day until, while driving to PM, a sneeze basically caused my head to explode and brought tears to my eyes. I finally admitted the pain would not allow a run so headed home, where I've sat in a dark room all evening. Goose egg for the day.

Good news for fans of Once A Runner 

Weight: 0.00
Comments
From jtshad on Thu, Feb 05, 2015 at 09:10:46 from 141.221.191.225

Pretty cool about the prequel. Looking forward to reading it and maybe being inspirational to Justin for his HS running career.

Hope you start feeling better.

From Jake K on Thu, Feb 05, 2015 at 09:18:58 from 159.212.71.69

Jon you need to learn about formatting hyperlinks :-)

From Jon on Thu, Feb 05, 2015 at 18:59:42 from 107.203.52.135

I know, Jake. I can do it from my computer but not my iPad, and I do most my entries from my iPad.

There, you happy now?

From Jake K on Fri, Feb 06, 2015 at 08:39:48 from 159.212.71.17

Excellent work.

I didn't think about the iPad thing. It's possible to make clean links using one but it's kind of a pain in the neck so not really worth it.

From Jon on Sun, Feb 08, 2015 at 16:17:54 from 107.203.52.135

How about I just say I'm too lazy and we leave it there :)

From allie on Sun, Feb 08, 2015 at 16:39:17 from 73.207.133.226

is the "soon to be five" comment recent or old? either way, i can't believe you have five (or almost five) kids now!

From allie on Sun, Feb 08, 2015 at 18:10:51 from 73.207.133.226

http://i.imgur.com/9WInbSb.jpg

From Jon on Sun, Feb 08, 2015 at 18:40:53 from 107.203.52.135

Allie- I just put the comment up recently, but we are expecting the baby to arrive this week.

That's an awesome link! Anyone who takes the time to accurately type that in should get the job automatically. Reminds me of the Dear Santa letter I saw where, rather than say what toy he wanted, the kid wrote out the whole Amazon link. By hand. In crayon.

From Jon on Sun, Feb 08, 2015 at 18:42:25 from 107.203.52.135

http://images.thehollywoodgossip.com/iu/t_full/v1385994914/dear-santa-amazon-letter.jpg

From allie on Sun, Feb 08, 2015 at 18:57:07 from 73.207.133.226

haaa! very cute.

good luck with the new arrival.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- 10. Big group of lunch runners, 11 of us.

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

4 of the 6 at home have some stomach bug with either vomitting or the runs, and I'm one of them. I still went to work, not too wisely, but barely had any appetite or energy and didn't dream of running. Tomorrow doesn't look too good, either. Hopefully things will pick up by Saturday. Bummer of a week. In unrelated news, we plan to induce Marci next Thursday if she doesn't deliver before then, so this is my last week with 4 kids.

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

no run again. stomach.

Weight: 0.00
Comments
From Bob on Fri, Feb 06, 2015 at 17:10:33 from 98.222.16.15

Get well soon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

PM- first run back post-stomach flu. Predictably slow and sluggish and painful. Slogged through 4 miles before calling it a day.

Road M3 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

PM- Paris Mtn with Barry- we started early so didn't even need headlamps. As bad as I felt yesterday, I felt great today- amazing how quick you can bounce back. We spent most of the times railing against government, wars, etc- the usual libertarian arguments. Of course, bacon was discussed, too. 10 miles in 1:37. Threw the shoes in the trash after, too- worn out and my arches are starting to hurt in them. They were my first pair of trail M2's. Don't worry, I've got more than a dozen other PI shoes still in the box.

Trail M2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.500.000.000.000.0015.50

AM- 8. My plantar is still hurting from yesterday. I'll have to wear my Strassburg sock tonight.

Lunch- 7.5. Pretty nice day out for the 7 of us who ran.

We're heading to the hospital at 5 am tomorrow to deliver another precious baby. This will be number 5, another girl. 

Road M3 3 Miles: 7.50Road N2 2 Grey Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

PM 7.5. After leaving Marci and the new baby at the hospital. I'm a dad, again!

Road M3 3 Miles: 7.50
Weight: 0.00
Comments
From Jason D on Thu, Feb 12, 2015 at 20:39:20 from 68.80.27.222

Congratulations to you and Marci, Jon.

From Bret on Sat, Feb 14, 2015 at 12:04:01 from 99.1.220.106

Congrats Jon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Am 10

Road M2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Pm brought the wife and new baby Josie from the hospital today. Ran 8 miles or so on a very windy day in the afternoon.

Road N2 2 Grey Miles: 8.00
Weight: 0.00
Comments
From allie on Sat, Feb 14, 2015 at 19:46:58 from 73.207.133.226

congrats

From Little Bad Legs on Sat, Feb 14, 2015 at 21:43:17 from 66.249.84.249

Awesome. Congrats to you both.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

It's 19 degrees outside with 25 mph winds and gusts to 45. The windchill is 4 degrees. We are expecting .3 inches of ice tomorrow, plus snow. Brr.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.008.000.000.000.0015.00

AM- Planned to run on the tm for a while. Was feeling pretty good at mile 6 so increased the speed to 8 mph, then kept increasing .2 mph every mile, till mile 14 was at 10 mph. Finished 15 miles in 1:44 or so. Didn't even feel hard till about 6:15 pace. I'll count it all as MP, which is what it is these days.

Road M2 Miles: 15.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

AM greenville got a solid coating of ice last night, probably .3 to .4 inches. Working from home but took a run using my pretty new MicroSpikes, my first real ice run. They worked awesome, with no slipping even on solid ice and steep hills. I don't think I would want to wear them for an ultra as they would be heavy but they work great. Just wish I had bought them in Utah rather than waiting for South Carolina. 9 miles or so.

Road M3 3 Miles: 9.00
Weight: 0.00
Comments
From allie on Tue, Feb 17, 2015 at 16:55:30 from 73.207.133.226

apparently you don't need winter spikes in utah anymore.

From Rob Murphy on Tue, Feb 17, 2015 at 17:06:31 from 24.10.247.181

Nope, sunny and beautiful. Close to 60 again tomorrow.

From Jon on Tue, Feb 17, 2015 at 20:19:58 from 107.203.52.135

And in the meantime, they cancelled schools for the second day in a row tomorrow. Mind you, the roads are completely dry here. And they are already considering delaying or cancelling Thurs and Fri due to expected low temps (~10 deg).

I'm from Minnesota, y'all. This southern ice is nothing to mess with. But once it's gone, cancelling school for several more days is just lame, all because "it's cold" or "there might be a bit of ice on a road somewhere". All you northerners can mock away, we deserve it.

Lame.

From Rob Murphy on Tue, Feb 17, 2015 at 20:37:36 from 24.10.247.181

But it's a lot worse up in TR and it's snowing on Paris Mountain.

From allie on Tue, Feb 17, 2015 at 20:54:44 from 73.207.133.226

it didn't even snow here today and there were people calling into work saying they couldn't come because they were "snowed in".

no.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- 10 on a cold, windy day while learning about pig farms.

Going to be a low of 5 deg and a windchill below 0 the next few nights. Record colds.

Road M3 3 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

AM- 15. Nice and boring on the treadmill, as running outside wasn't really an option.

Road N2 2 Grey Miles: 15.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM 10

Fuel 2 (road) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

PM- Ate a big plate of Bucky's BBQ for lunch, then had a bit of stomach discomfort during an afternoon run, but still had a good time. 17 miles in 2:02:50 with 1100 ft climb on what I'm calling the tri-counties run (Gvl, Laurens, and Spartanburg counties). Wore my HR monitor, avg was 172 which seems higher than I expected.

Hoka Bondi B Miles: 17.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

AM- I'm home all week on paternity leave. Took my mom to the airport at 5:15 am, then ran an hour. After taking an hour break to get my 2 oldest ready for school and drive the carpool, I ran another 50-odd minutes. Nice day for a run, much warmer than recent well-below freezing temps. Around 50 deg and light drizzle. Felt ok, slower the second half (I don't advise splitting a run in two with an hour break). 15 miles.

Road M3 3 Miles: 15.00
Weight: 0.00
Comments
From jtshad on Tue, Feb 24, 2015 at 13:56:35 from 141.221.191.225

When Justin was born I took 3 months of paternity leave. Great time...don't know if I would/could do it again.

But now that he is 15, would love to be able to keep that kind of connection. the mind of a teenager...ugh.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Most of the country would call our weather a light dusting of snow that isn't even sticking to the roads, maybe 1/4" snow total so far. In South Carolina, we call it a snow day with no school. Last week, the kids only attended school two days due to weather, and both were delayed start. I'm betting we have 2-3 more snow days this week. SMH.

PM- 10 miles on a snow day. Felt pretty sluggish and wasn't sure I'd make it past 4 miles. Rather than run my endless loops of the soccer fields, I headed out into distant neighborhoods so it wouldn't be possible to stop short of an hour. On this snow day, the roads were dry and there was basically no snow even on the grass. At least the kids didn't have to go to school ;)

Road M2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.006.000.000.000.0015.00

PM- We are supposed to get 5-8 inches of snow tomorrow, which will mean the schools will shut down the rest of the week. That will make for 4 snow days and 2 delayed starts in the past 9 school days. I wanted to get in a BW on dry ground. 6 miles warmup, then 6 miles doing laps on the hilly bike path around the soccer fields. Splits were 6:40, 6:39, 6:35, 6:23, 6:12, and 6:07. Wore my HR monitor- not sure it was accurate, as it said my HR dropped to 175 on the downhills but was 205-210 on the uphills, peaking at 213 on the last lap. I'm pretty sure my heart doesn't really go that fast, but I was working hard. Finished with 15 miles in 1:47 with 900 ft climb.

Road N2 2 Grey Miles: 15.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM- 8 miles nice and slow on another snow day. Of course, we got about .5 inches of snow and the roads are already clear, but school is cancelled.

This sums up how it feels 

http://youtu.be/kdggmS0c0lI

Fuel 2 (road) Miles: 8.00
Weight: 0.00
Comments
From allie on Thu, Feb 26, 2015 at 14:26:25 from 73.207.133.226

haha, great video.

we ended up with 0" last night -- the roads were completely dry and clear this morning and yet they still cancelled school for the full day and postponed opening many colleges and businesses until noon. complete waste of time.

From Jon on Thu, Feb 26, 2015 at 14:49:45 from 107.203.52.135

I hear you, Allie. They just delayed school on Friday, too, even though the snow is completely gone.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

School is delayed Friday, even though the roads are 100% dry and snow is melted by evening Thursday.

In summary, in the past 2 weeks, we had 1 holiday, 4 snow days, 3 delayed days, and 2 regular days, in response to one storm with .3 inch ice, one storm that left a light snow dusting, and one storm that snowed .5 inch. Less than 1 inch total snow/ice. Oh yeah, plus a state-wide state of emergency. Amazing.

AM- 8 easy before taking the kids to school. My easy pace today was sub-7:30, while yesterday was a struggle to break 8:00 pace. Funny how that goes.

PM- 6 ez. Pretty sluggish.

Road M3 3 Miles: 8.00Road M2 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

I think I'm actually figuring out a running schedule for the year. I'm going to sign up for Promise Land 50k end of April as my only test race pre-Western. Eric Grossman has repeatedly told me it's his favorite race anywhere, very pretty. Then June is Western States, obviously. In the fall, I'm leaning towards Barkley Fall Classic in September (winner is auto-entry to Barkley, a valuable thing). Maybe do JFK 50 mile as a fall add-on. Nothing for sure, but those are where I'm leaning right now.

AM- Out for my first 20 miler since... Aug? Sept? Windy and chilly. I was hungry and thirsty by mile 5 so it was a good bonk run. Ran some new roads in the Georgia Road area. Very tired by the end but still moving 7-7:30 pace, with last mile 6:50. 20 miles in 2:28 with 1300 ft climb.

Wore my HR monitor again. Avg 175, with often 180-190 on uphills and max of 206. This seems very high, but I took my pulse by hand once and it was above 180. Does this seem normal to everyone? My resting HR is 40-50, depending on fitness. 

Stinson Miles: 20.00
Weight: 0.00
Comments
From steve ash on Sat, Feb 28, 2015 at 09:45:05 from 174.27.245.106

Seems pretty high especially for someone in their 30s. Dehydration? If you haven't run long for that amount of time it may be just cardiac drift. I'm no expert so grain of salt here.

I also had a monitor one time that was not a Polar and it seemed to measure 10 beats or more while running compared to the Polar. Yet they were identical at rest..

From Jon on Sat, Feb 28, 2015 at 11:34:30 from 107.203.52.135

Good thought, Steve- maybe dehydration made it go higher. If you asked me a month ago, I would guess my HR is 150 on long runs. Maybe I'm just completely wrong.

From Bret on Mon, Mar 02, 2015 at 13:13:05 from 216.234.133.229

Have you ever done a trial/test to determine your own max HR? If not, there are multiple formulas out there based on age and gender. Generally 220-age=max HR.

If you are trying to do strictly aerobic efforts - the recommendation is to keep the Heart Rate Reserve to no more than 75%. That's not 75% of your max HR. The formula for that is maxHR-restingHR x .75 + restingHR. So if you are 30. Using the formula above - 220-30 = 190 bpm is your hypothetical max. HR. Then, 190-50(resting HR) x .75 + 50 =155 bpm is your 75% HRR.

I would think though given that you had HR numbers in the 180s on a long run - that your actual max HR is probably much higher than the 190 - and so I would suggest that you do some self testing to get that number dialed in as well as your resting HR.

From Jon on Mon, Mar 02, 2015 at 21:12:29 from 107.203.52.135

Good numbers, Bret. Given that I am 36, I knew my 220-age is well below what I was actually running at, and my 75% would be 150. I was never below 150 on the entire 20 mile run. Hmm.

Yeah, I'll have to figure out my actual max. I've seen ways to do it- hill climb, etc.

From Cody on Mon, Mar 02, 2015 at 21:18:56 from 76.27.37.71

You can see all my HR on Strava. That said, everyone is different. I would guess you would be in the 150's not 180's unless its a tempo or higher effort.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

AM- 10

Lunch- pretty good size group, 9 of us. 7 miles. Beautiful day, upper 50's. 

Happy 32nd Birthday to my beautiful wife!

Road M3 3 Miles: 10.00Road N2 2 Grey Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.001.000.000.000.0016.00

PM- Left work early and did 4 miles solo at Paris Mtn before meeting Seth and Barry. We did the regular route except I convinced them to go up and then down Kanuga twice. I wanted to beat up my legs on the downhill. The second time was really quite fast, especially the second half of it when Barry was right behind me. We were going all out, mile race effort. That mile was a 6:34, over technical terrain with lots of turns/switchbacks. It then started to rain the last 5 miles and got dark just before the car, plus was a chilly 40 deg or so. I finished with 16 miles and 2100 ft climbing in just over 2:30. Good run, tired and hungry by the end. One gu was not enough calories for an evening 150 minute run.

Trail M2 2 Black Miles: 16.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

Am 8

Lunch 8. The predicted high of 75 was an overestimate by about 20 deg.

Road M3 3 Miles: 8.00Road M2 Miles: 8.00
Weight: 0.00
Comments
From Rob Murphy on Wed, Mar 04, 2015 at 21:05:14 from 24.10.247.181

Nice week going!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- 10. First half in the rain with Fedor, second half with Mariani.

Road M2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.0010.000.000.000.0015.00

AM I had planned to do two short runs, but then got a late start and wanted to get home early on account of it being our 11th anniversary and all, so just did one run. Then I figured as long as I was going long, I should do a little speed work even though I was tired. 4 miles warmup, then did 7:00 pace and increased each mile till end was 6:15 pace. 15 total in 103 min or so. Watched Mike and Mike 15th anniversary the whole time.

Fuel 2 (road) Miles: 15.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Very, very busy day, but was able to sneak out for just over an hour mid-afternoon for a 9 mile run. Then I showered and was immediately out the door again.

I haven't had a long trail run in the mtns for over 6 months. This is not good for my Western States training. And next Saturday doesn't look promising, either, as we have youth temple baptisms. I'll go there straight after work at 4:30 pm and will probably get home just before midnight.

Road M2 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- after 3 straight weeks of increasing miles, I figure I needed a down week. Losing a morning hour to daylight savings made it that much better to sleep in (or not get up more than an hour earlier). 10 miles with a couple guys at lunch. Knee was slowly getting better but has stagnated, maybe getting worse.

Road M3 3 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

PM- Ran PM by myself. Modified long loop with upper kanuga plus twice going down kanuga hill. Knee really is bothering me. Temps were great, upper 60's and humid. It sprinkled the last 45 min, too. Finished with 14 miles and 1800 ft climb and 172 avg HR in just under 2:10.

Trail M2 3 Miles: 14.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch- 8. A bit tired. Knee is rather painful, probably need some more time off. Hmm, I really don't want to. I have a feeling I'll be battling this till after Western States.

Road M2 Miles: 8.00Test Shorts (hours) Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch- hour on a beautiful day, mid-60's. I think we've generally reached the nice time of the year.

Stinson Miles: 8.00Test Shorts (hours) Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.003.006.00

Am 3+3

Church youth temple baptisms in the evening. Met at the church at 4:15 pm and got home at 12:45 am. Took a bit longer than when in Utah.

Road M2 Miles: 3.00Test Shorts (hours) Miles: 0.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

Lunch- after the late night, I slept in till 8:44 (longest in years). Didn't feel like running in the rain so waited a few hours till lunch. Nice 14 mile run in under 1:43. Typical hilly roads- Georgia Road the whole way.

Road M3 3 Miles: 14.00Test Shorts (hours) Miles: 1.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- 10

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

No run due to knee pain.

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

Pm. Still no run. 8 xt

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.009.009.00

PM- knee pain. 9 xt while watching UAB beat Iowa St and a few other games.

Test Shorts (hours) Miles: 1.12
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.000.000.000.000.0021.00

PM- At this point, I've basically given up on racing Western States and want to just be able to complete it. No matter how my knee is feeling, that means I need to get in a long run, as I haven't gone more than 3 hrs since Sept. No time for long run tomorrow so did one today, with lots of company. Went to the familiar stomping grounds of Paris Mtn and ran a short 7 mile loop with Barry and Seth. As we approached the cars, Aaron and Lynn were just starting (this was planned). We all ran up Sulfur where B and S turned home. The other 3 of us ran the normal route except did a double Kanuga hill at my request (that's 3 straight runs with DK, a 400 ft climb in 1.1 miles). I only took 2 gu's the whole run and really started bonking at mile 16. It felt great to actually have very tired legs. Added a bit at the end and had 21 miles and 3000 ft in 3:25 or so. Avg HR 165.

Man, the drive home felt great with tired long-run sore legs. I love that feeling and it's been a long time since I've felt that way. I really hope my knee is tolerable tomorrow. 

Trail N2 2 Orange Miles: 21.00Test Shorts (hours) Miles: 3.50
Weight: 0.00
Comments
From Cody on Sat, Mar 21, 2015 at 11:44:31 from 76.27.37.71

Good training run! If you can get that thing healed up you can still do some serious damage at WSER. Don't give up!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.002.0010.00

Lunch- beautiful 70 deg day. 8+2.

Fuel 2 (road) Miles: 8.00Test Shorts (hours) Miles: 1.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.500.000.000.000.0014.50

PM- PM with Barry and Seth. Pretty warm, above 70 deg. Felt pretty bad the first 45 min (hike only Brissy Ridge didn't help), then felt ok the rest of the run. HR was a lot lower, not sure what to make of it- 145 avg, lowest ever for a run. 14.5 miles and 2000-ish feet in 2:22.

Trail N2 2 Orange Miles: 14.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.008.008.00

PM- Long day at work, 11+ hrs in all. Snuck in a quick hour of xt before heading straight to church for YM, although I almost immediately left to take my daughter to urgent care due to some increasing reactions from a bug bite several days ago. She'll be fine.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.006.000.000.0010.50

Lunch- Dan asked me this morning if I wanted to do a workout. I was wary due to knee but he said he was feeling sluggish so I should be able to keep up. Ran to lake, did 7 loops of .86 miles, so about a 10k. 5:10, 5:17, 5:12, 5:06, 5:08, 5:04, 4:53, 35:53 total. That works out to 5:50-ish pace. I never would have guessed I could do any sub-6 miles, much less a sub-36 min 10k. First sub-6 miles since August. 10.5 miles total.

Last night I took Aspen to urgent care due to a bug bite that seemed to be causing nausea, headache, and stiffness. Today, Quincy has a fever and Zach is throwing up in massive quantities and frequency. His first one was while lying on my pillow, which is now in the garbage. Thank goodness for our waterproof mattress cover, at least. One of those days, I guess.

Road N2 2 Grey Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.000.000.000.000.0021.00

PM- left work and drove straight to the Palmetto trail for a nice solo trail run up Hogback Mtn, with the nice hill of 2000 ft in 4 miles. It was mid-40's and windy the whole time, with rain the first hour, so a bit cool. Felt ok, a bit slow up the climb. I love the top ridge running (I thought it was super technical when I first arrived in SC, now it seems easy). I literally didn't see a single person the entire run, just some very nice views. With 2 miles to go, I stopped at the bottom of the big climb and ran back up .7 mile and 550 ft, just for kicks and giggles. Finished with 21 miles and 4600 ft climb in under 3:40. Next week I aim for 4 hrs. Knee felt pretty good, but quads are sore (which I wanted). I'll see how sore I am tomorrow to decide if I run or not. HR was lower today, 153 avg. Last mile was sub-7:30 despite pretty tired legs. I've still got a long ways to go to be ready for an ultra.

I did have a first-ever running experience when I stopped for a bathroom break halfway through and found I forgot my toilet paper. The leaves worked great.

Fuel Trail 4 Miles: 21.00Test Shorts (hours) Miles: 3.75
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- 10. Heating up this week, upper 70's and 80's. My knee is less sore than my quads are, 3 days after pounding them on Hogback. That's a good sign, I guess. I know I can toughen up my legs.

Fuel 2 (road) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.500.000.000.000.0011.50

PM- PM with Barry in 80 deg temps. 11.5 miles, I was dragging a bit. 1500 ft climbing 158 bpm, 1:54.

Trail N2 Miles: 11.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.003.0010.00

Lunch 7+3

Fuel 2 (road) Miles: 7.00Test Shorts (hours) Miles: 1.25
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- 10 miles in a mizzle.

Road N2 2 Grey Miles: 10.00Test Shorts (hours) Miles: 1.25
Weight: 0.00
Comments
From allie on Thu, Apr 02, 2015 at 17:47:34 from 73.207.133.226

i've not heard that term, but the internet says it's a thing.

misty drizzle?

From Jon on Thu, Apr 02, 2015 at 18:06:54 from 107.203.52.135

I think it originated in Seattle. Heavier than a fog/mist, lighter than a drizzle. It's enough to get my glasses all wet but not my shirt, at least for a while. Happens somewhat regularly.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.000.000.000.000.0019.00

PM- Afternoon long run with Barry. He and I ain't too bright- we decided to run one of the hardest, slowest, most technical trails in the state. On the hottest day of the year (80 deg). At the hottest part of the day. After a day of work. Yeah, it was slow but great training.

We met at Table Rock state park. I've run here some but never gone to the namesake rock, so we went that way, along with TONS of other hikers. The trail up was much more technical than I expected, with some of it forcing us to walk/climb both up and down. Reached the overlook at 3.5 miles in 55 min (it was beautiful), then ran back to the junction with the Ridge trail. Once on the ridge trail, we would only see 2 people for the next 2 hours, climbing steadily to Pinnacle Mtn, the second highest point in the state. At this point we were 1:50 into the run but had gone 6.7 miles. We descended to FHT and ran a few miles on it.

At the 8 mile mark, I noticed we had climbed 4400 ft and descended 2900. That's a lot of vert, but it was downhill from here. We ran back to the parking lot and I dropped Barry off at the 3:15/13.5 mile mark. I ran another hour by myself with just over 5 miles, and I felt good- ran up the whole thing, even the steps we had walked up initially. Finished just before sunset with 19 miles in 4:10. Suunto says 5300 ft climbing, garmin says 6900 ft. Avg HR 160. Then had to drive home, arriving around 9 pm. Long day.  Run link here.

My knee hurt every step of the run, but doesn't seem too much worse for the wear today. Taking it day by day for now. 

Here's a few pictures.

Barry and I on top of Table Rock

Barry at Pinnacle Mtn

 

This is fairly easy trail for today, though much steeper than the camera makes it look (this trail drops 300 ft in under .2 mile)

 

Trail N2 Miles: 19.00Test Shorts (hours) Miles: 4.25
Weight: 0.00
Comments
From jtshad on Sat, Apr 04, 2015 at 09:08:31 from 69.20.183.178

Great run, nice pics. Looks like you are having fun.

Happy Easter to you and your family.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.008.000.000.000.0013.00

AM- still had a little quad soreness but much less than after last week's run. Knee seems ok. Wanted to do a little fast stuff today, but on the treadmill (flat bothers my knee less). 4 miles warmup, then started at 9.2 mph and increased .2 mph each mile, with 3 miles at 10 and the last at 10.2. So 8 total fast, then 1 cooldown.

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- no one showed up for lunch run other than me. 10 miles solo. Great weather, cool, overcast.

Road M2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch 10. Above 80, warm.

Road M2 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 80 deg again. Ran most with Roush, then Aaron.

Road N2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
23.000.000.000.000.0023.00

PM- Drove up to Dupont for a solo run after work. Some friends are running a 25k there tomorrow so I ran to the course and did it backwards, with some add ons. Lots of sweet singletrack out there. I was pretty darn tired by the end. Finished with 23 miles and 2600 ft climb in 3:35 or so, 143 avg heart rate. Only saw 5 people the entire time.

The drive home was eventful. I was driving down a windy, mountainous, rutted dirt road that is only a single lane wide. 5 miles down it, there was a full-size semi tractor towing a 53' Fedex trailer up this road. Of course, it didn't fit- the trailer started sliding off one side towards the creek while the cab was pressed against the mountain on the other side of the road. Yes, the road was completely blocked. I have no idea how they will get him out. I turned around and stopped by the fire station 10 miles later so they could send the sherriff. Added about an hour to my drive home. All I can say is, if you're driving a semi with full trailer, NEVER try to drive up a single lane dirt road. Even if your GPS tells you to. Common sense here, people.

Hoka Bondi B Miles: 23.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Lunch- 7 with the guys. My right foot had a new pain in the arch, felt like something bone-ish. Have to monitor this.

Fuel 2 (road) Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No run, foot

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

Tried doing some xt on elliptical and bike. Even that hurt my foot. Pretty frustrated and kind of depressed. At this point, I just want to limp through Western (which isn't any sure thing) and then throw in the towel. I've been injured since August.

Weight: 0.00
Comments
From jtshad on Thu, Apr 16, 2015 at 16:01:30 from 141.221.191.225

Sorry to hear about the injury...too young to throw in the towel. Hope you can figure it out and get healed up.

Injuries suck!

From Bob on Fri, Apr 17, 2015 at 08:08:04 from 163.191.36.14

Hang in there Jon. I agree, you still have some great races ahead of you.

From Jon on Fri, Apr 17, 2015 at 14:32:39 from 107.203.52.135

Thanks guys. Been a rough 8 months.

From Rob Murphy on Fri, Apr 17, 2015 at 14:40:44 from 163.248.33.220

Grrrr.. I guess I haven't been paying close enough attention to your blog and didn't know it was that bad.

Sorry Jon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

PM- Interesting day. Enjoyed watching the marathon and cheering for a work buddy who ran a strong 2:37, with very consistent split.

My foot has finally started to hurt less to the point that I decided to try a run today. I was very busy all day but finally was ready to head to the gym about 4 pm... just when a tornado warning sounded and we all had to go to shelter. Fortunately, the gym is one of the storm shelters, so I grabbed my bag and ran on the treadmill while 200 people lounged about. I did 6 miles with minimal pain, though we'll see how it feels tomorrow. I'm doubtful I'll run Promise Land this weekend, though. If I don't, it will be 4 straight races I register for and then DNS due to injuries since Sept (Grindstone 100, JFK 50, Georgia Death Race). Still going to the doc tomorrow to check it out, though.

Road N2 2 Grey Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch- ran 6 miles, felt ok. Then went to doctor's office. X-rays showed nothing, he thinks I just have some tendon inflamation of the Henry's Knot. I'm feeling much better but just have a bad feeling that trying to run 33 miles this weekend will overdo it and aggravate the foot. So, as much as I really wanted to do Promise Land, I'm planning to DNS. Bummer. That is 4 straight races I have DNS, and I will go into Western not having raced in over 10 months. Huh.

Road N2 2 Grey Miles: 6.00
Weight: 0.00
Comments
From jtshad on Fri, Apr 24, 2015 at 18:36:39 from 69.20.183.178

Glad there are no fractures. Tendon's can recover with time and rest.

Sorry about the race, but good decision for future running/racing.

Take care.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

PM- 10. Foot felt pretty good. I still haven't officially withdrawn from the race this weekend. I probably could do it but shouldn't for the sake of Western States health. Tough choice.

Road M2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

Lunch- 8.5 with the guys.

Officially withdrew from Promise Land today. That's 4 straight DNS. Hopefully this pays off with being healthier at Western.

Road M2 Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Lunch- 8 on a beautiful day

Then went camping after work with my 2 eldest daughters and went on a 2-3 mile hike with a bunch of running thrown in. The camping was great, with steady rain all morning that didn't stop us from another hour long hike, followed by a breakfast at Stax Original diner. Good morning.

Road M2 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Lunch- 9 miles. Another beautiful day. This is the perfect weather time of year for running.

Road M2 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.500.000.000.000.0011.50

PM- PM with Seth. 11.5 miles, 1800 ft climb, just under 2 hrs. Beautiful weather. Perhaps the most people I've ever seen on the trails at the park. And that's saying something. Even the back loop was packed.

Trail M2 2 Black Miles: 11.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.006.000.000.000.0010.00

PM- missed the lunch run, so ran by myself on the track after work. Decided to go a little bit fast- did 3 warmup, then a 6 mile tempo that averaged 6:24 pace, then 1 cooldown. Felt controlled, not straining, but good to stretch the legs a bit.

I'll be in Atlanta for work the next 2 days. Might get some trails there along the Chattahoochee river.

Road M2 Miles: 10.00
Weight: 0.00
Comments
From allie on Wed, Apr 29, 2015 at 16:20:22 from 24.99.46.55

cochran shoals!

From Jon on Wed, Apr 29, 2015 at 20:44:00 from 107.203.52.135

Yeah, that's actually exactly where I'll be. Although I'm going to be running the singletrack in the area rather than the gravel trail.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Pm 6 at chochran shoals trails in Atl. Muddy, kinda rocky, nice singletrack.

Trail M2 2 Black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

AM- 7 on the Chochran Shoals trails in Atl. Nice singletrack. 65 min.

Trail M2 2 Black Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Busy day, no run. My mileage is pathetic.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.008.0018.50

AM- figured I should do some XT to lose weight, as I can't run as much as I'd like. 8

Lunch- 10.5 miles. The weather will be warm this week- high increasing every day till Sat will be in the 90's and low in the 70's. Good Western States heat training. I also have the heat on in my car, and it got so hot my phone overheated.

Road N2 2 Grey Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.504.500.000.000.0018.00

PM- I wanted to try to toughen my quads for Western plus do a long run as I won't get one this weekend. Drove to Paris Mtn and run up to Kanuga, where there is a 1.12 mile long hill that drops just over 400 ft. I ran down it somewhat hard then back up, 4 times. Down times were 8:48, 8:39, 8:20, 8:06. Aaron, Lynn, and Seth showed up near the end and joined me for the last one. After I finished, we had 5.5 miles back to the car but I was absolutely dead. I had developed a sore throat and felt generally a bit sick for the past day and this workout really killed me. Honestly, those miles felt like mile 80 of an ultra, which had me worried. We finished and I collapsed on the ground for a few minutes. By the time I got home, I was shivering uncontrollably and had a fever. I'm home sick today. At least I know why I felt so bad at the end there.

The run was 18 miles in 2:55 with 2500 ft climb. Now to rest and get better.

Fuel Trail 4 Miles: 18.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

PM- no run yesterday as I hardly got out of bed sick. Went to work today and finally made it for a little run at the end of the day. Wasn't sure I'd have the energy for any miles but aimed for 4. Felt good enough to do 6, then pulled the plug.

Road M2 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

Lunch 8.5

Road M2 Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.006.0016.00

Let's see if I can stay healthy and get in a solid 5 weeks of training before Western. Started off the week with XT in the morning and a hot lunch run (80's and humid) of 10 miles. Felt good.

Road N2 2 Grey Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.500.000.000.000.0014.50

PM- Went to PM on a hot day (mid-80's, humid). Ran the first part with Barry and Seth, then did Kanuga reps. Hard down, easy up. Down were 8:30, 8:21, and 7:52 (fastest timed lap ever). Then Aaron showed up and we ran the rest of the way together. Finished with 14.5 miles and 2000 ft climb in just under 2:30. 

Fuel Trail 4 Miles: 14.50
Weight: 0.00
Comments
From Quintus Cassadamius on Tue, May 12, 2015 at 21:39:37 from 24.10.247.181

Are you a mountain climber or a runner?

From Jon on Wed, May 13, 2015 at 04:18:39 from 107.203.52.135

I've been called a mountain goat more than once :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch 10. Not near as humid today.

Road N2 2 Grey Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.008.0016.00

AM- 8 xt

Lunch- below 70 deg, much nicer than the rest of the week. An hour with Fedor and Aaron.

TS10 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.500.000.000.000.0020.50

Evening run 20 in the mountains. Worked all day then drove to Rocky Bottom. Ran 3 miles towards LV then turned onto a dirt road I had seen lots of strava foot traffic on. 7 miles later, it rejoined the FHT. I ran to Laurel Fork Falls, then back on FHT till the same road, went the other way for some exploring. Ended up finishing just before sundown with 3400 ft climbing in 2:45 or 2:50 and 20.5 miles. Only saw 4 people on the trail the entire time.

Fuel Trail 4 Miles: 20.50
Weight: 0.00
Comments
From Rob Murphy on Fri, May 15, 2015 at 20:53:36 from 24.10.247.181

Well that's pretty impressive.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.006.0016.50

Am- 6 xt

Lunch- 10.5 with a pretty large LR group. Warm out.

TS10 Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

PM- Paris Mtn with Barry and Seth. Hard thunderstorm that afternoon that cleared up prior to the run. Made for a muddy trail, very muggy, but only 1 person in the first half of the run. Normal route 10 miles.

TS10 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.008.0018.00

Am xt

Lunch 10 with the guys. It was pretty hot out. The fact I was wearing two lack shirts, one long sleeve, probably didn't help. Holy sweaty, Batman.

TS10 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.506.000.000.000.0010.50

Lunch- lake workout with Dan, the same one we did Mar 26 (when it was 20 deg cooler). 7 laps = 6 miles or so. Laps were 5:09, 5:07, 5:06, 5:09, 5:02, 5:06, 5:09, 35:50 total. This one was much harder, too- definitely hot. I was working hard from the get go and started dying on lap 4, so Dan ran wide on the curves for me to catch up. Monkey jumped on my back the last 600 yards. But we got it done, and faster than before. 10 or 10.5 miles total.

TS10 Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.000.000.000.000.0021.00

PM- I'll download data later but did 21 or so miles and 5000 ft climb from Table Rock State Park to the top of Sassafrass, plus a bit more, all after work. Didn't get home till 10. Tired but felt pretty good. See how my knee and feet are tomorrow. 4:20.

Fuel Trail 4 Miles: 21.00
Weight: 0.00
Comments
From Rob Murphy on Fri, May 22, 2015 at 21:26:49 from 24.10.247.181

Good one. Thoughts and positive vibes going out to your knee.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

Am probably just over 13 miles on a wonderful morning. Dib the last 3 miles with kids on bikes and strollers.

TS10 Miles: 13.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.003.000.000.000.0015.00

PM- Paris Mtn on a warm, humid day (upper 80's). Ran to Kanuga but felt pretty blah. Ran somewhat hard down but wasn't feeling great- times were 9 min or so. Repeated 2 more times, then half a lap more before the Honnette's arrived and I threw in the towel and ran back with them. Just one of those days. 15 miles and 2100 ft climb in just over 2.5 hrs, I think.

TS10 Miles: 15.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.002.000.000.008.0020.00

Am 8 xt

lunch 10 mile death march. Did ok the first 7 miles, a bit slow. Then fell apart and limped in at 8-8:30 pace. Wearing black long sleeve shirt didn't help. 

Pm played an hour of ultimate. In work clothes. With lots of running. That's gotta count for something.

TS10 Miles: 10.00
Weight: 0.00
Comments
From Rob Murphy on Wed, May 27, 2015 at 20:18:00 from 24.10.247.181

You're working hard these days. Get your sleep.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch- 8. I wasn't suffering quite as much as yesterday but it was still pretty ugly. I'm really sluggish. Didn't make the whole 10 miles I wanted. 

Pm 40 min in a 190 deg sauna, plus 5 min in a steam room. Hot. Sweaty. Websites say to heat acclimate by starting at 15 min and build up to 45-60 min, so the fact I could stay a long time right at the start was encouraging. Of course, they also say to not start heat acclimating until 2-3 weeks pre race.

TS10 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.500.000.000.000.0018.50

PM- Went to Rocky Bottom after work. Ran up Sassafrass plus down a bit towards Caesar's Head, then back to the car. First 10.6 miles had 3000 ft climbing. Then ran the other way on FHT and back. Got caught in the dark plus a hard rainstorm the last 10 or 15 min. I had my headlamp but batteries were low so I was glad I didn't need it more. Finished with over 18.5 miles and 4600 ft climb in 4:05 or so. Garmin said 5800 ft climb. I didn't see a single person on the trail during my entire run, not one person. Saw a bunch of squirrels, though. Got home after 10:30 pm.

Trail N2 2 Orange Miles: 18.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Thought of doing a short trail race but some aches convinced me a long weekend rest was best again. I haven't run on a Saturday since March 14. Long stretch of 5 days/week.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.006.0016.00

AM- 6 xt

Lunch 10

TS10 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.000.000.000.000.0016.00

PM- PM solo. Rather than doing lots of Kanuga repeats, I did 1 kanuga, 1 pipsesewa, and 1 sulphur springs loop. Got soaking wet when a brief but strong thunderstorm moved through. Finished with 16 miles and 2200 ft in 2:40. Then went to the gym and spent an hour in the 190 deg sauna. So much sweat. Marci and all the kids were asleep by the time I got home, and they will be again tomorrow since I won't get home till 10:30 or so from Young Mens. 

TS10 Miles: 16.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.008.0018.00

AM xt

Lunch- 10 run. Started off very slow and painful the first 2 miles, which was to be expected. But by mile 2 or 3, I actually started feeling fine and even pushed the pace a bit the rest of the way. Good run. Not too hot, either, which helps.

TS10 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

Lunch- cool today, below 70 deg. Ran 10.5 miles with Roush. Nice run.

TS10 Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Lunch 7. Did one hour sauna after work. 

TS10 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
21.000.000.000.000.0021.00

AM- Scrubbed the mtn run on account of so much to do before we leave in 2 weeks. Typical Georgia Rd run, 21 miles in 2:34 or so. 1300 ft climb and 7:22 avg pace. Felt good, if a bit tired at the end. I think this is my highest running week in 3 months. I still don't feel like I'm in good shape, and I'm not happy I haven't had a long run of over 4.5 hrs or 23 miles, but, barring injury, I feel more confident in Western States than I have since December.

TS10 Miles: 21.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

Lunch- 9.5 with the guys. Kinda warm out (80 deg at the finish), plus I wore two long sleeve black shirts and a black beanie. Yeah, I sweat a lot.

Road M2 Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

PM- PM with Barry and Seth. Pretty warm, very humid. They were doing a long run of 20-ish miles. I intended to do 14 or so but ended up stopping just over 10. 10.5 miles run, probably 1200 ft climb or so. On the way home, I had 45 min of a terrible thunderstorm complete with hail. In the past 3 days, we have over 3 inches of rain. Weather station said this storm gave us 1.5 inches in 45 minutes.

I stopped by the gym for my sauna hour. While everyone else ran inside quickly, I slowly meandered in, as I was already soaking wet and just going to sweat more. It was kind of fun to not care about getting wet. The sauna was pretty difficult- my HR was over 120 by the end, just sitting there. I made it the full hour, though. It was so hot that the book binding glue came undone, though.

TS10 Miles: 10.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

So last year, 10 days prior to Grindstone 100, I broke my left foot middle toe by stubbing it on furniter at home and wasn't able to run for a month. Last night, 18 days prior to Western States 100, I stubbed my right foot toe really hard again. I don't know if it's broken. It doesn't hurt quite as bad as last time, but it's painful to walk and it woke me up with pain at 3:45 this morning, and I was never able to fall back asleep. This is really quite frustrating. I'm hoping and praying I can still run on it. Even if it's broken, I'm planning to go. I just can't believe it happened again- I can't recall ever jamming toes this bad in my entire life, other than these two times. What are the odds both were immediately prior to 100 mile races? This is ridiculous.

I went to the Doctor. Just severe jam, not broken. But it's more colorful than last time. My newly jammed right foot...

Has a matching set in the left foot from last fall

Weight: 0.00
Comments
From allie on Sat, Jun 13, 2015 at 12:47:09 from 24.99.46.55

owwww. sorry. even a mild toe stubbing can be pretty painful, but full-on jamming or breaking it -- ouch.

are your big toenails permanently gone?

From Jon on Sat, Jun 13, 2015 at 19:22:14 from 107.203.52.135

Allie- yes, I had them removed, and I'm happy I did.

From jtshad on Sun, Jun 14, 2015 at 07:21:28 from 69.20.183.178

Dang man! Praying that you heal up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

AM- went to sauna. Instead of the normal 180-190 deg F, the temp was 215 F. Wow, hot. Did 30 min, then some elliptical. Then clumped around all day in my new walking boot to immobilize my injured toe.

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

AM- 45 min sauna, then xt. Toe is already feeling better. I'm thinking I'll try a run on Monday if it keeps improving. 

Weight: 0.00
Comments
From Rob Murphy on Sun, Jun 14, 2015 at 06:03:15 from 74.40.191.3

Sounds like you have dodged a bullet with the toe. I'm betting one more day of rest and you''ll be fine.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- figured my toe felt up for a run. It was a hot day (90 deg and somewhat humid), so I overdressed for heat training- 2 long sleeve shirts and a beanie. Holy hot. Made it over 75 min, though.

TS10 Miles: 10.00
Weight: 0.00
Comments
From SlowJoe on Mon, Jun 15, 2015 at 18:06:55 from 45.18.50.53

Is western states usually hot, or does the altitude keep the temps reasonable?

From Rob Murphy on Mon, Jun 15, 2015 at 18:16:54 from 24.10.247.181

Nice and hard core!

From Cody on Mon, Jun 15, 2015 at 20:24:33 from 76.27.37.71

Nice! Well done

From Cody on Mon, Jun 15, 2015 at 20:25:19 from 76.27.37.71

SlowJoe - temps are usually over 100F at western. HOT

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- 40 min sauna

Lunch- 10 mile run. Hottest day of the year. Above 90 deg when we ran, with a high near 100.

TS10 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.003.000.000.000.008.00

AM- 8 miles on the TM. It was hard to start at 8 min miles but slowly pushed it up. After 4 miles or so I started a little 3 mile tempo (6:30-6:00 pace). 8 total. Then 35 min sauna.

TS10 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM- 6 while overdressed. The bone in the ball of my foot where my jam was is hurting pretty good right now. Might rest it.

TS10 Miles: 6.00
Weight: 0.00
Comments
From SlowJoe on Sat, Jun 20, 2015 at 10:28:43 from 45.18.50.53

Looking forward to that WS race report. Hope the foot holds up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

PM. In Winter Park, CO. Rested foot for a while, still not better. I think I'd be in good shape if not for it. Did 4 miles overdressed. Felt ok.

Final countdown to Western Stakes. I watched the Unbreakable movie this morning. I've been sleeping terribly, waking up 3:30 am most days, maybe due to 8500 ft elevation. Not the rest I wanted pre race. Race temps should be hot, above 100 deg F.

I will be bib 65. You can follow me at www.ultralive.net/ws100

They will also have love video on USL.tv and will have optional GPS tracking all race. Pretty cool. Not sure i will carry the gPS, but if I do, you can see where I am all race to the foot.

I'm very excited but calm. This is a race I've wanted to do for a long time. Uninjured and trained, I'd hope for top 10. As it is, I'm just hoping to finish. I've got a very relaxed view and plan to enjoy the whole journey with no pressure. Much different than any race I've done before. I'm looking forward to it.

Trail M2 3 Miles: 4.00
Weight: 0.00
Comments
From allie on Wed, Jun 24, 2015 at 09:23:58 from 24.99.46.55

best of luck out there.

From Bret on Wed, Jun 24, 2015 at 16:26:35 from 107.77.94.22

Good luck - hope it's a great experience for you.

From Rob Murphy on Wed, Jun 24, 2015 at 16:28:19 from 24.10.247.181

Good luck Jon. Hope you can find some reasons to be positive.

From SlowJoe on Wed, Jun 24, 2015 at 16:38:31 from 45.18.50.53

Looking forward to reading about it...I've checked out the website a couple times.

From Vis on Wed, Jun 24, 2015 at 17:21:12 from 199.201.102.37

Good luck. Have fun.

From Bob on Fri, Jun 26, 2015 at 12:25:16 from 163.191.36.14

Good luck Jon. Excited for you. Always wanted to do that race, but don't think it's possible for me. Take it easy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Am 2 ez with Seth.

Picked up my stuff today. I will carry GPS transmitter all race so you can see where I am all day. Let's go have fun.

Stinson Miles: 2.00
Weight: 0.00
Comments
From SlowJoe on Sun, Jun 28, 2015 at 05:04:13 from 45.18.50.53

Congrats on the sub-24 hours, Jon. Looked like a really strong second half!

From Little Bad Legs on Sun, Jun 28, 2015 at 08:41:41 from 67.189.70.187

Incredible race! I followed along on ultralive. Can't wait to read about the adventure. Congratulations on such an impressive accomplishment.

From Bob on Sun, Jun 28, 2015 at 18:41:23 from 98.222.16.15

Congrats Jon!

Race: Western States 100 (100.2 Miles) 22:50:58, Place overall: 62
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
100.000.000.000.000.00100.00

Had a very enjoyable experience at the amazing Western States 100 and was lucky enough to even earn the coveted sub24 hr silver buckle. What a challenging, beautiful, well-run race. Truly a bucket list day with some great friends. Even saw the most inspiring running finish of my lifetime by Gundhild Swanson, the first 70+ yr female finisher, who ran the last section as fast as former Olympian and female winner, Magdalena Boulet, and was cheered in to beating the time limit by 5 seconds(http://www.usl.tv/gunhild-swanson-2015-western-states-finish/). I won't forget this race.

Trail M2 2 Black Miles: 70.00Trail N2 2 Orange Miles: 31.00
Weight: 0.00
Comments
From Rob Murphy on Sun, Jun 28, 2015 at 20:08:48 from 24.10.247.181

This post made my day. Thanks.

From Steve on Sun, Jun 28, 2015 at 20:35:14 from 66.87.127.117

Freakin incredible. What a time.

Someday.

Are you going to write up some more detail of this one?

From steve ash on Sun, Jun 28, 2015 at 20:42:26 from 67.2.75.218

Jon, I can't really appreciate what you went through on this. Needless to say my hat is off to you.. Congratulations:)

From Jon on Sun, Jun 28, 2015 at 21:02:26 from 70.98.131.18

Thanks, guys. Steve, I probably will for memory sake. This is my last ultra, at least for a long time. If i do, I'll post it here.

From Fritz on Sun, Jun 28, 2015 at 21:33:47 from 70.208.3.225

Great job Jon. I may just have to run this one some day.

From allie on Mon, Jun 29, 2015 at 06:20:51 from 24.99.46.55

awesome job, jon. i'm glad it went well. congrats.

From jtshad on Mon, Jun 29, 2015 at 07:47:02 from 141.221.191.225

Congrats on a great race! Quite an accomplishment, especially with all the issues lately.

From Bret on Mon, Jun 29, 2015 at 12:55:17 from 166.170.5.55

Well done Jon - glad to see you do as well as you did - and it seems you really enjoyed the experience - which is even better.

From SlowJoe on Mon, Jun 29, 2015 at 18:18:48 from 45.18.50.53

Yeah I'd love to hear the details too, when you get a chance.

Why are you not running anymore ultras?

From Bob on Tue, Jun 30, 2015 at 07:23:20 from 70.194.64.196

Terrific job Jon! I can't imagine doing two 50s in a row.

From Blake Bennion on Wed, Jul 01, 2015 at 23:51:17 from 107.191.0.118

That's so amazing, I can't even imagine the courage, toughness, and hard work you've put into this. Congratulations!

From Jon on Thu, Jul 02, 2015 at 06:52:04 from 159.118.169.112

Thanks, everyone. Looking back over the past week, I have no regrets and only good memories of the race. Such a fun time.

SlowJoe, we recently had our 5th kid, with the oldest only 8 years old. It's a lot of work. And training adequately for mountain ultras where I live is very difficult with long drives. Plus I've been injured for a year, plus have big church and work responsibilities. Add it all up and I need a long break with different focus in life. I still might do some shorter trail runs occasionally, and will keep running some, but I'm done for now. I talked about it with other runners during the day and others are feeling burnt out, too. I'm at peace with it. I'm looking forward to more reading, kid time, and sleep! My wife says she has a huge list of home projects, too.

From SlowJoe on Thu, Jul 02, 2015 at 07:14:09 from 12.182.148.249

Yep, that makes sense. That is a lot of young kids!

I've enjoyed reading about your ultra adventures over the years, and I'm pretty sure you've inspired many (myself included) along the way.

From JimF on Thu, Jul 09, 2015 at 14:27:15 from 68.60.236.232

Incredible! That is an amazing achievement. Congratulations!

From josse on Thu, Jul 30, 2015 at 20:41:04 from 174.52.140.157

Wow hats off to you! I will never do this one or this distance it's just 73.8 miles to far:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Finally figured I should get off my duff and do something today. Actually, I did two things.

Jack

Squat

 

Any questions? I'm enjoying retirement from running so far. 

Weight: 0.00
Comments
From Rob Murphy on Mon, Jul 20, 2015 at 19:34:12 from 24.10.247.181

I just pictured Matt Foley - Motivational Speaker.

From Jon on Mon, Jul 20, 2015 at 20:05:42 from 107.203.52.135

http://images.fineartamerica.com/images-medium-large-5/chris-farley-as-matt-foley-art.jpg

From Bob on Tue, Jul 21, 2015 at 09:44:00 from 163.191.36.14

Ha! You'll be back. Unless you start rollin and smoking "doobies". Then again, I've read ultra runners using Mary J to improve performance as a pain killer.

From SlowJoe on Fri, Jul 24, 2015 at 16:35:46 from 45.18.50.53

You'll have plenty of time for retirement when you're...LIVING IN A VAN DOWN BY THE RIVER.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch- 30 days after Western States 100, I did my first run. Upper 80's and humid, plus a fast pace, made for hard running for me. Did the first 4 miles with a group of 11, then 4 of us cut out early, slowed down, and ran 2 miles back. My legs were dead (as expected) and calves were almost cramping. The problem with running ultras, though, is you learn to run for hours on dead legs. It makes me feel like I should keep going on days like today (just cause I figure I could) when it's best to stop  early. I have to set myself hard limits when I'm just coming back. That limit is 30-50 min this week. Finished with 48 min 6 miles.

Road N2 2 Grey Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No run, donated blood instead. That should make tomorrow's run that much better.

Weight: 0.00
Comments
From Rob Murphy on Tue, Jul 28, 2015 at 19:38:37 from 24.10.247.181

Back to running and doing good for your fellow man.

Kudos!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Lunch- I don't suggest trying to run with a moderately fast group when you are out of shape, it's hot and humid, and you donated blood the day before. If you are crazy enough to try this, you will get absolutely dropped within 2 miles and limp home at 9+ min pace. Ouch. 4 miles. Still sore from Monday, and tired. I guess this is to be expected for getting back in shape.

Road N2 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Spent the morning with my son at the dentist getting some cavities fixed. He screamed for an hour straight. Kids don't like the dentist.

Weight: 0.00
Comments
From Jason D on Thu, Jul 30, 2015 at 21:19:48 from 45.46.20.59

Neither do adults! Not fun for a young guy especially I imagine.

From allie on Fri, Jul 31, 2015 at 13:59:31 from 24.99.46.55

the dentist is a scary place. even if there's nothing done to you that actually hurts, it still feels like a form of torture.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM- 5 in 44 min. Yeah, that slow. The good news is, I didn't even think I would make my planned 4 miles after the first 10 min, but ended up feeling good enough by mile 4 to add on one more.

Road M2 Miles: 5.00
Weight: 0.00
Comments
From Rob Murphy on Fri, Jul 31, 2015 at 20:46:25 from 24.10.247.181

I'm hoping to average faster than that at Jupiter Peak tomorrow. :-)

From Jon on Sat, Aug 01, 2015 at 06:46:51 from 107.203.52.135

Your goal is 2:02, my fastest time ;)

From SlowJoe on Sat, Aug 01, 2015 at 18:35:01 from 45.18.50.53

Pffff, I've gone slower...with all my blood too.

From Rob Murphy on Sat, Aug 01, 2015 at 19:35:31 from 24.10.247.181

I have no problem running 2:02 for 15 miles on a normal run around my neighborhood. Why should the Jupiter Steeplechase be any different?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Lunch- tried running with the guys, lasted 1.5 miles. Ran 4 total on a hot day (high today was mid-90's) in about 35 min. I hope to run 4-5 days this week, maybe with a day or two of some ultimate thrown in. I'm not sure if it's the extra 8 lbs I'm packing around, but this is more out of shape than usual for just a month off.

Fuel 2 (road) Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM- TM 5. Surprisingly, my patella tendonitis is not completely better despite all the rest.

Fuel 2 (road) Miles: 5.00
Weight: 0.00
Comments
From Rob Murphy on Tue, Aug 04, 2015 at 17:36:19 from 24.10.247.181

Those are probably "phantom pains" you are feeling in your knee.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM 5

Fuel 2 (road) Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

Lunch- ran with Dave Kadji and Russel Beard for the first time ever. Good for the pace I'm moving these days. No one got struck by the nearby lightning and it only rained a little.

Fuel 2 (road) Miles: 5.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Lunch- an hour of Ultimate frisbee. We'll call it 3 miles.

Weight: 0.00
Comments
From Rob Murphy on Fri, Aug 07, 2015 at 19:45:36 from 24.10.247.181

Cool way to spend a lunch hour. Throw in a few push-ups and sit-ups and you've got a decent workout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

AM- More ultimate. We'll call it 4 miles this time.

Weight: 0.00
Comments
From J Cole on Sun, Aug 09, 2015 at 16:02:59 from 73.219.19.229

Have you ever worn a GPS while playing ultimate? I've been experimenting some with mine. It makes for some fun maps.

https://connect.garmin.com/activity/823618609

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM- started off the week with a nice 6 mile run.

Fuel 2 (road) Miles: 6.00
Weight: 0.00
Comments
From The Warbeast on Mon, Aug 10, 2015 at 10:58:25 from 209.33.233.226

That's the way to do it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

AM- 7 and change with Kajdi and Beard. 1 hr running time- my first hour long run in 6 weeks.

Road N2 2 Grey Miles: 7.00
Weight: 0.00
Comments
From Rob Murphy on Tue, Aug 11, 2015 at 19:27:58 from 24.10.247.181

Congrats. Be careful though, you're flirting with double digits.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

7. Last mile was at 7:30 pace. Yee haw.

Road N2 2 Grey Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

AM- 5.5 with Dave and Russell. People generally don't really believe that I'm retired from racing. And if they do believe me, they don't really know how to react or what to say. I'm not sure they know they can talk to me about things other than running. 

Road M2 Miles: 5.50
Weight: 0.00
Comments
From SlowJoe on Thu, Aug 13, 2015 at 19:55:26 from 45.18.50.53

Hey, are you really retired from racing?

(Just wanted to pile on)

From Cody on Fri, Aug 14, 2015 at 14:18:46 from 107.0.33.130

I don't believe you anyways...and I refuse to talk to you until you sign up for a race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Lunch ultimate frisbee game

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

No running. But I was gone for 14 hours to take my 2 oldest girls rafting. Even though it was overcast and rainy, we had a grand old time. Kinley loved the rapids (tornado water, as she called it). Aspen loved the smooth parts. We even had 2 adults get tossed from our boat.

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

AM- ran 7.5 miles in just under an hour. Knee still is not well, but everything else is feeling a bit better. Slowly getting better in shape.

Road N2 2 Grey Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM- ran 8 miles in just over 60 min. First 8 mile run since Western. Felt good, much less tired and sluggish. Knee is not happy, though- swollen, sensitive. I'm not sure it will ever get better.

Road N2 2 Grey Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

Lunch. Very humid, warm day. I ran with Jim and Aaron, about 8.5 miles. Felt ok, but was struggling by the end, as much due to humidity as anything. To quote Allie, 74DP.

Road N2 2 Grey Miles: 8.50
Weight: 0.00
Comments
From allie on Sun, Aug 23, 2015 at 07:46:55 from 24.99.46.55

ha! yep. although ATL DP is usually 70-71. 74 is terrible.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch just Dave and I. Moved along fairly well, his GPS said we averaged 7:22 for the run. It was super humid again. I'm ready for cooler fall temps.

Road N2 2 Grey Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

lunch- ultimate frisbee

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

AM- 8. Pace went from 8 min to 7:30 miles.

Always run through the tape, right Molly?

Road N2 2 Grey Miles: 8.00
Weight: 0.00
Comments
From Jason D on Mon, Aug 24, 2015 at 19:39:26 from 68.80.27.222

Whoops! And on the inside too.

From Rob Murphy on Mon, Aug 24, 2015 at 19:40:57 from 24.10.247.181

Why don't they ever learn? I thought distance runners were supposed to be smart?

From Jon on Mon, Aug 24, 2015 at 19:51:37 from 107.203.52.135

Gotta feel for her. Exact thing happened to her at XC Nationals, though- lost to Sara Hall. Always run through the tape.

From Jason D on Mon, Aug 24, 2015 at 19:54:32 from 68.80.27.222

Her celebration, though stupid, does seem less cocky (say, like Bolt) and more genuine excitement but, man, don't do that!

From SlowJoe on Tue, Aug 25, 2015 at 09:10:55 from 12.182.148.249

That happened to me once - I was celebrating getting 171st place, and BOOM. 172nd.

From allie on Tue, Aug 25, 2015 at 17:47:54 from 24.99.46.55

ahhh! it's tough to watch that.

amazing finishing effort by infeld.

From jtshad on Wed, Aug 26, 2015 at 05:45:47 from 173.198.176.201

Good for Infield for fighting the whole way. Bonehead move by Molly, especially on a stage this big!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch- 8 miles with Adam, Aaron, and Fedor. Warm, not super hot. 65 minutes or so.

Road N2 2 Grey Miles: 8.00
Weight: 0.00
Comments
From allie on Tue, Aug 25, 2015 at 17:48:46 from 24.99.46.55

'not super hot' was today's weather in ATL as well. a nice glimpse of things to come.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch- 8 miles with the guys. Pretty big group, as many as 9. Yeesh, I felt tired today compared to the past few days.

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

Lunch- 7.5 or 8 with Kajdi and Russell.

Road M2 Miles: 7.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

Lunch- some running, then ultimate frisbee. The summer heat is starting to break the past few days. Lows at night are finally dipping below 70 deg, high's are in the upper 80's. Much nicer. Weather is usually quite pleasant through Thanksgiving or later.

Road M2 Miles: 1.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

AM- 9 miles. First 9 mile run, I think. Ended at 7:20 pace or so. Sweated a lot.

Road M2 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Lunch- 9 miles or so with the guys. It was pretty warm out today.

Road M2 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.004.008.00

Good thoughts here on ultra runners and DNFs. http://ultra168.com/2015/09/02/whats-with-the-utmb-dnf/

AM- ran 4, then gave my knee a break for 4 xt

Road N2 2 Grey Miles: 4.00
Weight: 0.00
Comments
From Rob Murphy on Wed, Sep 02, 2015 at 06:15:55 from 24.10.247.181

I have a theory. Running 100 miles makes you really tired and so a lot of people quit so they can go take a nap.

From Jon on Wed, Sep 02, 2015 at 20:45:27 from 107.203.52.135

Interesting theory. How will you prove it?

From Jason D on Sat, Sep 05, 2015 at 14:25:12 from 68.80.27.222

What do you think the recovery time for a 100 miler is? For me I think a marathon takes me 4-5 weeks. Sure I feel fine after 10-14 days but it's still there even if I can't feel it.

Some interesting thoughts.

From Jon on Sat, Sep 05, 2015 at 19:12:52 from 107.203.52.135

Jason- good question. I'm not sure as I've never tried to do any back to back. I've heard from some grand slammers that they never really recover during the summer with 3-5 weeks between races. I think if you want to be fully recovered to race hard again, you'd need at least 2-3 months, but some people can go sooner. I tend to be conservative. Plus it depends what you mean recovery. Davy Crockett does some long runs almost every weekend, but generally aren't speedy or anything, just long slogs. I'll feel ok after 3 weeks, too, when not running hard, but lose the edge for a while longer.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Lunch- only got 4, kinda tired and slow

Road M2 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Lunch- run 2, then ultimate frisbee

Road M2 Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch 8 with Jim and Aaron.

Road M2 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch- no rain when we started. Then a sprinkle. Then a moderately hard rain, enough to soak the shoes in under a minute. Then it really started coming down, with puddles everywhere and streams across the roads. Not quite "red thunderstorm" hard, but only 1 step below.

8 miles or so.

Did I mention it rained?

To be honest, rainy and 75 deg is quite enjoyable. Just makes the clothes a bit heavy afterwards.

Road M2 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

An hour with Jim, Aaron, Dave, and Russell. We moved along pretty fast today.

Road N2 2 Grey Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Just realized I didn't run Monday but moved all my runs up a day. Oh well. Played 45 min of Ultimate today. Good times. 6 on 6.

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

AM- longest run since Western. 10 miles even in 77 min or so.

It was 52 deg this morning. It felt freezing cold. Coldest morning by 10 deg since May or so.

Road N2 2 Grey Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM- 8 before all day training

It is my son's 4th birthday today. How fun to watch these kids grow up.

Road M2 Miles: 8.00
Weight: 0.00
Comments
From jtshad on Wed, Sep 16, 2015 at 15:41:41 from 141.221.191.225

Happy birthday to your son! It just keeps going by faster and faster!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM 6

Today is one of those long days. I left home at 6:30 for a run, then had 9 hours of training at work, then 2 hours of catching up at work on the work I've been missing due to training. Now I'm heading to church for Mutual night, then a meeting after that. I'll probably get home between 9:30 to 10 pm, which means it's over a 15 hour day. At least it keeps me out of trouble, even if I don't see my family.

Road N2 2 Grey Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM 8

Road M2 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM- 8

PM- ward campout. Whole family came, but Marci and I drove separate cars. This proved fortuitous as none of our kids got to bed before midnight, and then the 2 year old woke up screaming and could not be calmed. I drove home from 1:30-2:30 am with her. Hope Marci and the other 4 fare well in the morning. I'm not sure Marci knows how to take down the tent. And I'm very bummed I'm going to miss the huge breakfast, including bacon. But it's 3 am now and I've been sleep deprived all week. I think I'm going to bed now.

Road N2 2 Grey Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch- went to the gym with 1 kid while the rest were still camping. 6 mile run. Felt good. This is the first week since June that I've run 6 days, and my highest mileage by 10 mpw.

Road M2 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- 10 watching Mike and Mike.

Road M2 Miles: 10.00
Weight: 0.00
Comments
From Rob Murphy on Tue, Sep 22, 2015 at 01:27:21 from 24.10.247.181

I've started watching more and more Mike and Mike in the morning and less and less politics and news which is just plain depressing these days.

Both Mikes are high on my "people I'd like to have a beer with" list.

From Jon on Tue, Sep 22, 2015 at 02:15:51 from 107.203.52.135

Rob, same with me. I don't watch Sunday football anymore, and NFL is the only sport I at all follow, so it's my chance to catch up on the weekend. The adjacent TV's have foxnews and CNN, and I agree that they very quickly become annoying and depressing. So I know sports is kind of just a distraction, but at least it's entertaining and not depressing. But I can't run on treadmills during the day- the news shows and ESPN are far worse then, just boring.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Lunch- 9 with Dan, Aaron, and Jim. It was below 70 deg and cloudy, quite cool. Coolest lunch run since April or May.

Road N2 2 Grey Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch- 8 with the guys. 

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

PM- 8

Road N2 2 Grey Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

AM- 9 miles. Decided mid-run to do my first sub-7:30 miles in months (aka what passes as speedwork these days). Bumped it up to just under 7 min pace for 2 miles, then added a third as I was feeling good. 9 miles total.

Road N2 2 Grey Miles: 9.00
Weight: 0.00
Comments
From SlowJoe on Sat, Sep 26, 2015 at 01:05:11 from 107.77.100.27

Woah Jon, you are a retiree now - I hope you took a nap break between those miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No run. Woke up very early to fly to Denver. My parents are leaving for an 18 month church mission to India next week so my sisters and I all surprised them by flying out for this weekend. The surprise was a success.

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

PM- flew back from Denver and got a short 6 miles in.

Road N2 2 Grey Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.000.006.50

lunch 6.5. It's been overcast and rainy for a week. No one in SC saw the blood moon. I was lucky I saw it in sunny Denver.

Road N2 2 Grey Miles: 6.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Lunch- 9. Nothing really to report. Mariani made the BQ cutoff by 50 seconds- exciting for him. I'm looking forward to Conference this weekend, and we plan to potty train my 2 year old. And both my girls won their soccer games last week, the first time that has happened. I was in Denver so didn't see any of it, of course. Hope the games aren't rained out this weekend. Sept is normally the driest month and we've had over 5 inches of rain.

Road N2 2 Grey Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Lunch- 9 miles, most of them a fair amount quicker than usual. The weather has been cool and rainly lately, 3-4 inches in the past week and always overcast. A HUGE storm system is predicted to drop 14+ inches of additional rain by Sunday. Might be some flooding.

Road N2 2 Grey Miles: 9.00
Weight: 0.00
Comments
From allie on Thu, Oct 01, 2015 at 18:04:55 from 24.99.46.55

it's soggy here as well -- rain was relentless saturday - tuesday. it's nice and cool though, which is great.

i hope it doesn't get too crazy in your area. 14 inches is...a lot of water.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- 10. Rain on and off all day, starts in earnest late tonight. Flooding. 

Road N2 2 Grey Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Today is St George marathon and StumpJump 50k, both races I've done and enjoyed. I may be retired from racing but I still am excited for my racing friends and follow along. Given the rain outside today, it seems fitting I did both races in bad weather years, and that SJ is expecting lots of rain today. Run strong, friends, and enjoy.

I actually appear in the video 3 times. Can anyone figure out where? https://www.youtube.com/watch?v=OhEWT4qp-4M

Speaking of bad weather, it's currently 53 deg, pouring buckets, and 20 mph winds. I think I'll go for a nice run in a minute.

Ran 8 miles. Felt good, probably around 7 min pace. The good news about running in the rain is, once you are wet, you can't get any wetter.

Road N2 2 Grey Miles: 8.00
Weight: 0.00
Comments
From allie on Sat, Oct 03, 2015 at 12:51:15 from 24.99.46.55

if that was you in your signature green shorts, i saw you at the start line and the bridge crossing. i couldn't find the third one but my guess is you were the one playing with lava.

that looks like a really cool race -- beautiful area.

From Jon on Sat, Oct 03, 2015 at 13:26:11 from 107.203.52.135

Yes, that was me, Allie. Good job. The other one is I won the race (got lucky) was they were handing the trophy to me at the end of the video. All you can see is my hands and mid-section, though, so kind of a trick question.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- Let's start the week off right with a nice 10 mile run. Felt pretty tired, a bit hard to hold the pace. 75 min.

Road M2 Miles: 10.00
Weight: 0.00
Comments
From SlowJoe on Mon, Oct 05, 2015 at 19:14:38 from 107.77.100.95

Just glad you can run and don't have to swim everywhere the way the media has been talking about SC!

From Jon on Mon, Oct 05, 2015 at 19:23:53 from 107.203.52.135

Yeah, some of the state really got pounded. We only got 8 or 9 inches at my house per the weather stations. Still a lot, but didn't cause any damage here. The mid and coastal parts really were tore up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM- only had time for 8

Road M2 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- 10. Ho hum.

Road M2 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 Dave and Russell. It was 70 deg and sunny, quite the perfect day for running. Just splendid.

Road M2 Miles: 10.00
Weight: 0.00
Comments
From allie on Fri, Oct 09, 2015 at 17:04:32 from 24.99.46.55

october at its finest.

From Rob Murphy on Fri, Oct 09, 2015 at 17:21:52 from 24.10.247.181

84 here in Salt Lake tomorrow.

From SlowJoe on Fri, Oct 09, 2015 at 18:14:45 from 107.77.72.122

Nice! 97 here this weekend. #7monthsofsummer

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Lunch- 3 running, then about 40 min ultimate. It was a windy day and we only had 7 people. The wind can sure do some strange things to a frisbee.

Road M2 Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Am 10

Road M2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- 10 miles on the GE track, the first 3 with Dan. Started fast due to joining Dan and then felt like I slowed down, but didn't. I guess that's a good sign. I think my pace was 7:15-7:20 ish.

Fuel 2 (road) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

It's my birthday, but I definitely can't run 37 miles. Or even 37k. In fact, I've got a bit of a shin pain right now (shin splints?)- anyways, I did 37 minutes of elipitical. It was glorious.

Weight: 0.00
Comments
From Cody on Wed, Oct 14, 2015 at 21:06:24 from 76.27.37.71

Whimp.

That said, I ran 0 miles in 0 mins of exercise today. So you beat me.

From Rob Murphy on Sun, Oct 18, 2015 at 13:55:38 from 24.10.247.181

Belated happy birthday wishes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- 10 miles. Felt ok, considering I hadn't run since last Tuesday, I think. I had a bit of a leg pain (shin splints, I'd guess) that responded very favorably to rest. And I really hurt my neck/upper back on Thursday apple picking with my kids, carrying them around and having them stand on my shoulders trying to pick high apples. I was in pretty good pain for 2 days and still have some lingering soreness, but it's much better today than Friday. Anyways, expect to be back to normal running this week. Who knows, maybe I'll even hit the 50 mile mark.

Stinson Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

Lunch- 9.5. It was my first lunch run with the guys in a while.

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

Lunch- 10. Such beautiful weather this time of year for running.

Stinson Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Lunch ultimate frisbee

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.004.0010.00

AM- made it 6 miles running before the returning shin pain convinced me to quit before it gets worse. Added some xt. I really think it's due to these shoes being dead- this was my last run with them.

Road M2 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

AM- 9.5. Rainy and cold out, so I enjoyed the TM watching Mike and Mike instead. I used to hate the TM, now it's not bad, at least sometimes. 4:30 am runs in Logan got me used to it.

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

Lunch- 10 with the guys on a mizzly day.

Fuel 2 (road) 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

Fuel 2 (road) Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch- 3 running then almost an hour of ultimate frisbee.

Fuel 2 (road) Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

I've eaten a bowl of oatmeal, an apple, some pizza, and a whole lot of treats today. Must be Halloween. I did make it out for a 5 mile run between soccer games. That means this is my first 50+ mile week since Western in June.

Stinson Miles: 5.00
Weight: 0.00
Comments
From SlowJoe on Sun, Nov 01, 2015 at 11:38:25 from 107.77.72.32

Hopefully that was all in one dish, ala Elf.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- 10 miles. Between the local marathon/half happening last weekend, and a very hard, cold rain this morning, I didn't see anyone running outside. But there were only a few people on the TM, too. I enjoyed getting caught up on the NFL weekend, and was pleasantly surprised about the Broncos win. Sorry, Paul.

Fuel 2 (road) Miles: 10.00
Weight: 0.00
Comments
From Rob Murphy on Mon, Nov 02, 2015 at 19:36:36 from 24.10.247.181

Wait, why isn't Paul a Broncos fan?

That game was a nice surprise wasn't it? If they keep the running game going like it was last night and as Peyton gets more comfortable with the new offense (which he will), I think this could be the year.

Still early, but clearly Elway knows what he's doing.

From Jon on Mon, Nov 02, 2015 at 20:11:03 from 96.33.87.148

Paul is a GB fan. He's from up in that neck of the woods. I don't think moving to Denver has changed anything.

I didn't watch the game but looked at the score a few times. When it was 17-10, I was a bit nervous. That defense is good, to hold Rodgers to that few of yards.

From Rob Murphy on Mon, Nov 02, 2015 at 20:24:52 from 24.10.247.181

Denver may be the best sports town in America. Super loyal fans win or lose. It would be hard to live there and not get caught up in it.

From Jon on Tue, Nov 03, 2015 at 18:09:33 from 96.33.87.148

It is a pretty good sports town. Far enough away that there's not in-town rivals, loyal fans, etc. I was glad to grow up there sports-wise. Plus, I was there during the Broncos' Super Bowl wins and the Avs' Stanley Cups.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch- 8 miles, most of it with Todd. A bit faster than 7:30 pace. Nice weather, misty, cloudy, 60 deg. Comfortable for running. Then free lunch courtesy of GE.

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

AM- 10. I'm having to run a lot of mornings as I have lots of dentist appointments recently. I have two implants due a youth bike accident and it appears they have to be removed and replaced, though bone loss is so extreme that they'll likely have to pull the two adjacent teeth and put the implants in those locations, then give me a 4 tooth bridge. Even though we've hit our medical deductible for the year with our new kid, this all goes under dental insurance, which pays a pittance. I'm looking at $10-15k out of pocket. Ouch. This all on top of the fact my medical premiums are shooting up again next year. They are up 49% in 3 years. Everyone I speak to has similar increases, yet the "official" inflation rate for medical expenses and premiums is low single digits. Government statistics are meaningless at best, purposeful lies at worst.

Stinson Miles: 5.00Road N2 2 Grey Miles: 5.00
Weight: 0.00
Comments
From Steve on Wed, Nov 04, 2015 at 20:40:27 from 12.251.244.54

It's insane. My insurance is the most expensive thing next to the mortgage.

From Jon on Thu, Nov 05, 2015 at 06:16:08 from 104.129.204.76

And it's only going up more and more. Making it tough for sure, Steve. The insurance industry (car, home, and especially medical) has it pretty good today.

From allie on Thu, Nov 05, 2015 at 19:11:51 from 24.99.46.55

i had to pay $4k out of pocket for an implant a few years ago because i hit my deductible in january after just one visit. blah.

good luck with all of that -- it sounds complicated but hopefully it's a fairly smooth process without too much pain. :0

From Jon on Fri, Nov 06, 2015 at 05:51:38 from 104.129.204.69

Dental insurance is sure set up different than medical. In medical, there is an out of pocket max, above which you pay 0. In dental, it is ok for normal items but not expensive like implants, etc, where there is a max insurance for the year above which you pay 100%.

Oh well.

From allie on Fri, Nov 06, 2015 at 07:24:06 from 66.249.88.82

yes, hitting my deductible was the wrong term. what i meant was that i maxed out my coverage (which was something tiny to begin with) and the rest was out of pocket. it was all very confusing...and clearly i still don't understand :)

From Rob Murphy on Fri, Nov 06, 2015 at 07:58:10 from 163.248.33.220

This is a small price to pay for those of us lucky enough to have employer based health insurance to make it possible for the previously uninsured, and those in high risk groups, to be able to afford decent coverage under the Obamacare exchanges.

From Rob Murphy on Fri, Nov 06, 2015 at 07:58:27 from 163.248.33.220

Right?

From allie on Fri, Nov 06, 2015 at 08:35:10 from 66.249.88.71

absolutely

From Rob Murphy on Fri, Nov 06, 2015 at 09:23:14 from 163.248.33.220

I'm having a hard time even detecting my own sarcasm let alone others!

We are dealing with open enrollment now too. Frustrating. Basically having to choose between much cheaper insurance with astronomical deductibles and much more expensive premiums.

From allie on Fri, Nov 06, 2015 at 10:57:32 from 50.232.250.30

i don't know what 'sarcasm' means. or 'premiums'

all i know is i'm still paying for that tooth. i often point to it when i smile to make sure people see it and appreciate it so i get my money's worth.

From Jon on Fri, Nov 06, 2015 at 17:42:19 from 96.33.87.148

Open Enrollment- always fun.

From Jason D on Fri, Nov 06, 2015 at 21:04:40 from 68.80.27.222

Allie "Premium Sarcasm" Moore.

Sorry about the expense, Jon. Dental insurance is crazy. I know medical and other kinds are crazy but for regular stuff it's cheaper just to pay it for dental. This of course isn't true in your case.

I had terrible insurance in grad school and I am lucky my wife has decent insurance, otherwise I would be SOL.

I did manage to actually "beat the house" with my Purdue insurance. It somehow covered all but $300 of a $2300 (?) MRI. That was more than I paid in during my time there. The university has extracted (wink, wink) more than that from me overall though.

And now I should probably apologize to all of you for that! I would say that I will pay for your social security but I have added much to that either.

My understanding for medical bills is that as long as you pay them *something* then they don't come to kneecap you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- have lunch meetings so woke up early for run. Ran on GE track and was happy to see Moss show up a lap in. We ran 45 min together. He won the local marathon last weekend in 2:35 last Saturday so gave me the report. Probably the fastest run in months, as I was around 7 min pace for most of the run. Finished 10 miles in 72 min or so.

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

Lunch- frisbee was cancelled due to rain and wet grass, so I ran instead. 9 miles, most of it with Todd and Jim.

Stinson Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Planned to run but ended up being so busy all day (4 hrs helping someone move in ward, 3 hrs picking up furniture and shopping, 4 hrs home projects for Marci) that I canned it. We didn't even have soccer today- both practices this week and the games were nixed due to excessive rain (plus some thunderstorms early this morning). It's really been a wet month- we got 7 inches of rain at the weather station nearest my house in the past week, and over 19 inches of rain since the start of Oct.

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

AM- normal Monday morning run watching Mike & Mike. It was cold and rainy (again/still) so no thought of going out. Starting to retire some of my shoes, so digging up some old ones that have mileage on them still. 

Road M3 2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

PM- My first trail run in 134 days (not that I'm counting), as Western States was my last time on dirt. And first PM run since Jun 9. Ran 8.5 miles with Barry and Seth in 90 min. Felt pretty good- legs were fine, stomach wasn't happy due to huge, greasy, late lunch. So nice to finally make it out there again. Good thing Barry reminded me to bring my headlamp as the last 30 min were in the dark. A bit muddy from all the recent rain, but perfect weather tonight with some nice leaf viewing.

In the "the Fed says there's no inflation" department, the per-person fee to enter SC state parks has just gone up from $2 to $5. Ouch. I had to write a check as I only had $2 with me, other than some bigger bills.

Trail N2 2 Orange Miles: 8.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- 10, the first 3 or so with Dan at a good clip, then a bit slower, then I really ran out of steam the last 3 miles. It was pretty chilly, 40 deg or so, but felt quite nice with a long sleeve shirt. The sun was out, the first time I've seen that in a while.

Road M3 2 Miles: 10.00
Weight: 0.00
Comments
From allie on Wed, Nov 11, 2015 at 18:09:10 from 24.99.46.55

ATL was beautifully sunny as well. yaaay.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- 7 with the guys, then I ran the newly reopened GE trail. Pretty muddy after all the rain, but still nice. Good to have that option reopened.

Road M3 3 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

2.5 run then real fun hour of Ultimate

Road N2 2 Grey Miles: 2.50
Weight: 0.00
Comments
From SlowJoe on Sun, Nov 15, 2015 at 09:21:24 from 107.77.66.56

Lightweight trail shoe, possibly good in mud...any recommendations?

From Jon on Sun, Nov 15, 2015 at 19:09:35 from 96.33.87.148

I've never owned a pair, but Inov-8 has some very light shoes with amazing tread. There's others, too, but that's the one that most comes to mind.

From SlowJoe on Mon, Nov 16, 2015 at 09:31:50 from 107.77.105.126

Thanks Jon

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- typical monday 10 miler.

Road N2 2 Grey 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 Dan and Jim

Road M3 2 Miles: 10.00
Weight: 0.00
Comments
From Rob Murphy on Tue, Nov 17, 2015 at 19:07:43 from 24.10.247.181

You're chipping away at my 10 mile lead!

From Jon on Wed, Nov 18, 2015 at 06:41:18 from 104.129.204.81

This is like a race between two tortoises...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Lunch- an hour with the guys.

Rob, this one is for you. Talks about the Middle East and Washington DC's involvement- a brief history of the ME. Thought you'd find it interesting. I think you're one of the few readers of my blog these days, anyways. This was written by Reagan's head of OMB, who was also in Congress. 

Road M3 2 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

AM- quick 4 at home. Going to my kid's school for Thanksgiving lunch in a few minutes.

Road M3 2 Miles: 4.00
Weight: 0.00
Comments
From Burt on Thu, Nov 19, 2015 at 08:43:38 from 97.117.254.186

No Jon!! Thanksgiving is next week!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Lunch- ran for 30 min, then did a solid hour of fun ultimate frisbee. I love Friday's. Especially since I have all of next week off work due to a plant shutdown.

Road M3 2 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

AM- 9.5 with Dan. It was 40 deg and a bit breezy. I might need to finally get some of my warmer clothes out.

Road M3 2 Miles: 9.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

AM- 7 miles, before heading to the Great Wolf Lodge in Charlotte with the family. We had a great time there, and the kids were about as well behaved as you could hope. Tomorrow is Thanksgiving!

Road M2 2 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- 10 at the gym so the wife could cook with kids at the daycare. Happy Thanksgiving, everyone!

Road M2 2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

AM- Marci and the girls went to play soccer, so I took the youngest 3 to the gym to avail myself of the babysitting. Made it 9 miles before they came looking for me due to a fussy baby. Not bad.

Road M3 3 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- 10. Pretty tired from staying up late to watch the Broncos beat the Patriots in OT. Good game.

Road M2 2 Miles: 10.00Test Shirt Short Miles: 2.00Test Shirt Long Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- 10 miles on a misty, drizzly day. The first half with Seth and Barry on the GE trail, the second with Aaron and Shamgar, hearing about Aaron's recent trip to Japan.

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

Am 10

Road M2 2 Miles: 10.00Test Shirt Short Miles: 1.00Test Shirt Med Miles: 1.00
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. 

Road M3 3 Miles: 8.00Test Shirt Long Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Lunch- run, the ultimate. Nice 6v6 game.

Road M3 3 Miles: 3.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

am 6. Sluggish but got it done. Then kids soccer, rest from headache, then all afternoon/evening at church meetings 

Road M3 3 Miles: 6.00Test Shirt Med Miles: 1.00Test Shirt Long Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

AM- planned on 8-10 miles, but my recurring headache was was occuring and every step was painful. Stopped after 3 miles. That was not per plan.

Road M2 2 Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

AM- 9 easy. Felt better, if still a bit of a lingering (or new) headache. Didn't have time for all 10 due to early meeting.

I'm working on a slideshow of my favorite running pictures from the past 8 years. I'll post a link here when done. It's mainly for my own enjoyment, as I doubt viewership will be broad. 

Road M2 2 Miles: 9.00Test Shirt Short Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch- 10, most with Todd and Scott.

One of the medicines the doctor gave me Monday for a sinus infection apparently has the side effect of causing the hiccups. I'm not kidding when I say I've had the hiccups at least half my waking hours for 2 straight days. This is really getting annoying.

Road M2 2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- 10 with Shamgar, Aaron, and Alvaro. Early run as today is goody day (number 2) so we could get back for the festivities.

Road N2 2 Grey Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Lunch- run, then frisbee. Great day for it. Sloppy game of frisbee, though- lots of rushed passes and drops.

Road N2 2 Grey Miles: 3.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

AM- warm but very foggy morning run. Felt good, first time my legs have had energy in a while (finally getting over my cold/sinus infection). 9 miles or so.

Road N2 2 Grey Miles: 9.00Test Shirt Short Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- 10. Not much to say. Sweaty, ran indoors watching football recap. Typical Monday. 

Road N2 2 Grey 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. Beautiful weather for running this week, low 60's at lunch.

Road M2 2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Lunch 10

Road M2 2 Miles: 10.00Test Shirt Short Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- I had a lunch meeting and it was pouring rain, so TM run again. Started at 7:30 pace, bumped it up to 7:00ish for the last while. 

Road M2 2 Miles: 10.00Test Shirt Med Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.002.000.007.00

Lunch- 4, then 45 minutes ultimate. It was 3v3 today and very windy, so there was a ton of running and bad throws/catches. More running than usual.

Road M2 2 Miles: 4.00Test Shirt Long Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

am 6. It was 27 deg out with 23 windchill. Coldest day of this winter. I finally had to go get hat, gloves, and tights out of the attic. 

Road M3 3 Miles: 6.00
Weight: 0.00
Comments
From Rob Murphy on Sun, Dec 20, 2015 at 06:28:28 from 24.10.247.181

SC may not be Minnesota, but it does get cold enough to keep your winter gear close at hand.

From Rob Murphy on Sun, Dec 20, 2015 at 16:04:00 from 24.10.247.181

20 mile lead here. These Sundays off will be your downfall!

From Jon on Sun, Dec 20, 2015 at 17:14:31 from 96.33.87.148

These were the first comments on my blog in a month.

Yes, have to keep out the cold weather gear. Although I have gone all winter a few times without ever having to wear running pants. Sometimes shorts are adequate all winter.

From Rob Murphy on Sun, Dec 20, 2015 at 17:34:53 from 24.10.247.181

I'm just ahead of you and Steve Anderson. Although Steve will probably do a R2R2R on December 31st and crush me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- 10

Road M2 2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

AM- I decided to put Rob away for good on the yearly mileage total. It took 10 hours, but I figure a 48.5 mile boost to my total should put this out of reach for him.

That'll do, Donkey. That'll do.

Just kidding- I'm sick and didn't run.

Weight: 0.00
Comments
From Jason D on Tue, Dec 22, 2015 at 20:48:12 from 68.80.27.222

Nice! I saw you bumped up on the mileage board. I thought you might be racing again.

From jtshad on Wed, Dec 23, 2015 at 08:04:13 from 141.221.191.225

A 10 hour, 48.5 mile training run? Wow, must be feeling better and having good weather (ours sucks for running!).

Merry Christmas!

From Cody on Wed, Dec 23, 2015 at 08:11:01 from 107.0.33.130

Nice!

From Ben VanBeekum on Wed, Dec 23, 2015 at 08:35:02 from 159.212.71.17

So funny! Nice job Jon. Have a Merry Christmas.

From Jon on Wed, Dec 23, 2015 at 08:48:38 from 96.33.87.148

Actually, Jeff, the high on Christmas is 75 deg. Although I'm not actually feeling better. I'm sick and haven't run since Monday. Don't tell anyone.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

back to back long runs, something I've only done once. This should really finish Rob off for the year. 

Weight: 0.00
Comments
From Rob Murphy on Wed, Dec 23, 2015 at 06:15:40 from 24.10.247.181

OK, now there was no reason for you to go and do that.

From Cody on Wed, Dec 23, 2015 at 08:11:34 from 107.0.33.130

Now you are just showing off!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Am. Now that I've beat Rob for the year, I figured being at the top of the entire FRB for the year would be nice. Easy 2247 mile run. Although it appears it won't record until the 24th. What a surprise Rob will have when I double his mileage.

Ok, I removed the mileage from the past 3 days. I've been sick so haven't run at all.

Weight: 0.00
Comments
From Rob Murphy on Wed, Dec 23, 2015 at 11:20:47 from 24.10.247.181

This is surprising!

From allie on Wed, Dec 23, 2015 at 11:31:26 from 73.181.151.151

ha!

From Rob Murphy on Thu, Dec 24, 2015 at 08:55:47 from 24.10.247.181

Sorry you're sick. Hope you're feeling better today - or at least by tomorrow.

Only the 2200 mile run surprised me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

PM- 4 miles easy. 70 deg and humid. One of those "first run back after being sick, felt very sluggish, almost like 9 min pace even though it was actually closer to 8 min pace" runs. 

Merry Christmas, everyone!

Road M3 3 Miles: 4.00Test Shirt Short Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM- Only plannedd on 4-6 but started feeling better after 30 min so pushed through 8 miles.

Road N2 2 Grey Miles: 8.00Test Shirt Med Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- 10. Felt a bit tired, sluggish, but averaged 7:30 ish.

Road M2 2 Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Am holy slow, slogged around almost 75 min at 8:15 and slower pace. Very warm and humid, almost 70 deg at sunrise. 9 miles.

Road N2 2 Grey Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No run today, in Columbia most the day, then appts around home.

The year of rain is going out with a bang, 3.5 inches of rain today (and it's only 5 pm), almost 8 inches this week. The creek by our house is normally about 4 feet wide and under a foot deep, but flooded to several hundred feet wide and 6 feet deep earlier today, almost taking out the concrete bridge. It's crazy. We've had 65 inches of rain since the start of June! My phone keeps buzzing to tell me of multiple flood warnings and flash flood warnings right now.

Weight: 0.00
Comments
From allie on Wed, Dec 30, 2015 at 15:41:30 from 24.99.46.55

my phone was buzzing all morning...so much excitement from southern storms! lots of rain here as well -- today was possibly the heaviest rain i've ever run in to date. it's quite nice when it's warm.

From Rob Murphy on Wed, Dec 30, 2015 at 16:46:02 from 24.10.247.181

I don't think we've had 60 inches of rain since I moved here in 2002.

We do have a crappy inversion though.

From Jon on Thu, Dec 31, 2015 at 05:55:49 from 96.33.87.148

Allie, I agree. This 70 deg rain is so much nicer than the normal 40 deg winter rain. I'm sure that is coming, though.

From Jon on Thu, Dec 31, 2015 at 06:21:55 from 96.33.87.148

Rob, those inversions are terrible. We would have it for a month straight in Logan. Ugh.

From jtshad on Thu, Dec 31, 2015 at 10:31:00 from 173.198.176.201

Wow, be safe! Hope it lets up soon.

Happy new year!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

AM- Dropped off the 3 youngest at the gym babysitter, then did 10 on the treadmill.

Happy New Year, eveyone!

Here's my running info from 2007 when I joined the FRB. My mileage has a strong downward trend the past few years. And my 1 race this year was by far the fewest ever, though not the lowest racing miles, as it takes a lot of 5k's to equal one 100.

Road N2 2 Grey Miles: 10.00Test Shirt Med Miles: 1.00
Weight: 0.00
Comments
From Rob Murphy on Thu, Dec 31, 2015 at 14:10:12 from 24.10.247.181

Embrace the ebb and flow Jon. Happy New Year!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2157.0057.506.002.00123.002345.50
TS 9 Miles: 20.00Road N2 Miles: 28.00Road M3 3 Miles: 237.00Road N2 2 Grey Miles: 405.50Trail M2 Miles: 31.00Road M3 Miles: 95.00Trail M2 3 Miles: 35.50Road M2 Miles: 332.50Fuel 2 (road) Miles: 133.50Hoka Bondi B Miles: 40.00Stinson Miles: 106.00Trail M2 2 Black Miles: 110.50Test Shorts (hours) Miles: 20.88Trail N2 2 Orange Miles: 93.50Fuel Trail 4 Miles: 95.00Trail N2 Miles: 30.50TS10 Miles: 214.00Road M3 2 Miles: 55.50Road M2 2 Miles: 113.00Test Shirt Short Miles: 7.00Test Shirt Long Miles: 4.00Test Shirt Med Miles: 5.00
Weight: 0.00
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