I'm retired from racing. Really.

January 2019

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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
710.500.003.000.00153.50867.00
Road N2 Purple Miles: 193.00Road M2 3 Orange Miles: 90.50Trail N2 2 Orange Miles: 67.00Trail M2 3 Miles: 36.00Trail M2 Lime/black Miles: 75.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM- legs were sore and tired after 2 hours at a trampoline park last night. Slow- 5 miles at over 9 min pace average.

Happy New Years, everyone!

Road N2 Purple Miles: 5.00
Weight: 0.00
Comments
From Jason D on Tue, Jan 01, 2019 at 20:05:28 from 73.144.88.57

Happy New Year, Jon. Best wishes to you and your family.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Lunch- field is still muddy so we moved frisbee to the softball field. 6v6. My team dropped 3 passes in the endzone so were soon down 0-2. We then scored 5 out of 6, so won 5-3. I played pretty well- a couple bad passes but generally reliable, throwing a few points and catching at least 1.

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

AM- legs, specifically quads, even more sore and tired today. Almost feels like I ran an ultra recently. Plodded along on the treadmill for 4 miles at slower than 9 min pace. GE trail is still closed, track is flooded (with 2 to 3 more inches of rain expected by Fri night), and I don't want to run busy roads in the dark, so treadmill is the best option. Tired today, only 5 hours sleep the past few nights.

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

AM- I wasn't sure how I'd feel today give the soreness and tiredness of the rest of the week. It is a cold, rainy morning so I hit the treadmill again wanting at least 6 miles. I felt good enough to extend to 7, then 8. 68 min. Less sore and tired, but still not great.

There's over 4000 people who started accounts on FRB. I remember back when you could reasonably comment on all the blogs, or at least all the new blogs. Well, FRB is back to that point- there are exactly 4 people who joined within the past year and have posted within the past month. There are 89 total people who have posted in the past month, in fact. The days of so many people being on it are over.

Breakdown of active people (active meaning posted within a month)

Joined in 2018: 4

Joined in 2017: 0

Joined in 2016: 6

Joined in 2014-15: 11

Joined 2009-2013: 34

Joined prior to 2009: 34

It's amazing to me how many people have left. To us few who remain, well done.

Road N2 Purple Miles: 8.00
Weight: 0.00
Comments
From allie on Fri, Jan 04, 2019 at 21:48:39 from 73.53.95.221

interesting stats. i post/comment far less frequently now, but i can't cut it out completely because everything is here -- 10 years of my daily life! that said, i have a fitbit on the way, and i think the biggest reason for the decline are new gadgets and apps that are easier/faster to use and provide a lot more data without any effort.

i don't plan on leaving though, regardless of how great the fitbit is. :)

From Jon on Fri, Jan 04, 2019 at 23:25:23 from 96.33.86.208

Allie, I definitely appreciate the history of my blogs, too. I don't run with any gadgets (I have a Suunto that I haven't charged in years) so maybe that explains why I prefer this to Strava or similar. Either way, I'm glad Sasha keeps this going.

From Rob Murphy on Sat, Jan 05, 2019 at 07:15:09 from 67.177.30.39

This blog was a pioneering endeavor at first. It's interesting to me that it didn't continue to evolve with the technology and social media. That being said, I know several people who don't post here anymore because they stopped running and competing seriously. It was a life phase that passed.

From jtshad on Sat, Jan 05, 2019 at 14:15:39 from 65.129.148.50

I have been watching this change too. There are a number of folks who keep dual logs (here, Strava) due to the differing tools and analysis as well as the alternate communities. I too like the simplicity of this blog as opposed to the complexity of the other sites. That being said, many/most of my best friends have been developed via the FRB and I truly love the people who I still connect with here.

From Jon on Sat, Jan 05, 2019 at 22:01:10 from 96.33.86.208

Rob, I'm not surprised it hasn't updated for new technology. I remember Sasha did add linkedin options once. But I don't think he had the time/interest to make it compatible with GPS watches, etc. I like it as-is.

I would guess a majority of the people who don't FRB don't run much now, either. Many still do, but I'd guess more don't. And like Jeff, I have some lifelong friends thanks to this simple site.

From Jason D on Wed, Jan 09, 2019 at 21:42:09 from 73.144.88.57

My blog participation is way down from my peak years of 2012-2015, but if my blog entry is late a day I feel like I did something wrong. I still check in on my favorites. Always sad to see people go, especially people with long bids, like Tyler (originally from Washington and moved to Lafayette, Louisiana). He was an early blogger and a pretty consistent one since I have been on the blog, which is 7 years now.

Strava is a great dataverse, but people rarely comment or get on long tangenty goodness that used to happen on the blog.

Megan and I will have a conversation and wonder where we were for (in a recent example New Years) a particular time and I always say, "Let me check the arbiter," which of course means "the blog." It helps me to situate myself in time and link up with people who have been essential life and running influences. That's a big deal to me.

From JG on Sat, Jan 19, 2019 at 11:15:28 from 174.228.15.74

Jon, I joined in 2011 when I first decided to commit to consistent training and strive to be a competitive (recreational) runner. I attribute most of my success to the people on this blog. In fact, I often cite you as having given me the best running advice I ever received: 'Try to run an hour a day, it does not matter how far or fast.'

I am returning to the blog attempting to adhere to that advice, I was surprised to see a lot less people posting. I am not a Strava person, but know that is the route many have gone. The support that is here has always been appreciated and I look forward to tracking my progress on here as I regain my strength and speed in 2019!! Happy Trails

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

lunch 4 ez. Nice day, sunny and 60. Finally didn't rain today.

Road M2 3 Orange Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Finally a nice weather day for frisbee. 60 deg, sunny- we went to the baseball field. 7v7. I didn't throw too well but otherwise was fine. My team had some drops, too. We were down 2-3 when I had to leave for a meeting. I guess my team then lost 2-5. 

Weight: 0.00
Comments
From Little Bad Legs on Mon, Jan 07, 2019 at 16:13:21 from 50.200.167.170

60 degrees in January sounds pretty nice...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

50 deg and a bit of a breeze for frisbee. 6v6. My team got whupped the whole time- we were slower, didn't do good cuts, bad throws, and dropped some passes. Lost 5-1.

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

Am 6 miles on treadmill at around 8:30 pace

Road N2 Purple Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Lunch- 6v6 on a sunny but cool day. Teams were not split evenly- my team was me, Travis, Haley, Claire, Ty, Joe T (back after 6 months of injury). Other team was Adrian, Kevin, Sam, Dave, Verdin, Tom. The other team had more speed and the 3 best throwers. Sure enough, in the warmup the other team scored the first 3 points and whupped us up and down the field. Then, just when we started game to 5, our only good long thrower, Travis, left. I told the other team if they let my team score more than 2 points, they were slacking. But, somehow, we did a lot of precise throws and hustle (multiple goal line stands), plus them doing some hard throws and some drops. We won 5-3! One of the more surprising scores in a long time.

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

6v5 frisbee on an overcast day with damp ground. We actually played all 11, with my team a bit faster but only having 5 players. We held our own and perhaps were even winning. Just as the game to 5 started, Dave twisted his ankle from my team and left. We picked up Verdin for even 5v5. Other team scored, then Jeff dropped an easy pass, and we were down 0-2. Played pretty even from there on, although overall the other team played very clean game and we made a few mistakes- I had a bad turnover when we were down 3-4 and we quickly lost 3-5. I felt like we let one get away as we could have won but had too many self-inflicted wounds.

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

AM 9 miles on treadmill, 8:30-8:00 pace.

Road N2 Purple Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Great day for frisbee- 50 deg, sunny, slight breeze. 13 people, other team had a sub. My team was struggling at first with poor throws and drops. Sam got on a tear and threw or caught 4 or 5 straight points. In the game to 5, there were no turnovers at first till 2-2 score. Then it got a bit sloppy but my team won 5-3 in the end. 12 people stayed for another game. The other team scored first, but then we scored 3 straight to win 3-1.

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

AM 6 ez, around 8:30 pace

Had cake and ice cream after lunch with a bunch of coworkers. Out of the ~15 of us there, 3 will be gone from the company this week and 2 more by end of the month. My inbox is filled with emails from other people saying it's their last day. Sad times. But really not much to do other than buckle down and get to work, while realizing that it's just a job so keep it in perspective. But the amount of empty cubes around here (heck, whole empty rows) is stunning. My best friend at GE, and the only guy I can really talk to, is leaving for another division this month, too. The only thing constant is change. 

Road M2 3 Orange Miles: 6.00
Weight: 0.00
Comments
From jtshad on Fri, Jan 18, 2019 at 06:43:06 from 65.129.148.50

Argh, as we have talked sorry about the work stresses. We too are feeling the effects of retirements/departures, we had over 5% of our office employees leave in December and about 3 more this month. We are full on doing less with less right now...but at least we are not furloughed. Hang in there.

From Jon on Fri, Jan 18, 2019 at 19:26:01 from 96.33.86.208

Jeff, you are indeed lucky to still be paid right now. 800k on furlough- that's a lot of people.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

It's been said more games are lost than won, and my team proved that today. 18 people, 2 subs per team. We did fine in warm up, but then during game to 5 we were doing hard throws, stupid throws, and hard AND stupid throws. Predictably, we had a lot of turnovers. Lost 5-2. I even bruised my thigh on Alex's knee, so I'm pretty sore. After, we had 6v5 game to 3, my team won 3-1 (having an extra person helps). 

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

Run in a drizzle. Quad is fairly sore so only ran 2 miles. It hurt a bit less by the end.

Road M2 3 Orange Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

9 people showed up for frisbee on a cold (just above freezing), breezy day. The sun was out, though, so temps really didn't feel too bad. We split teams 4-5 with the smaller team having more speed (my team). The other team started wupping us by the end of warmup as they used their extra person well, so we changed to zone as the game to 5 started and had lots of success with it. We were up 4-1 and won 5-2, which was surprising. Then we won second game 3-1. Not often the team down a person wins with that big of margin. My team was me, Dave, Tom, Kevin. Other team Sam, Jeff, Simon, Haley, Alex.

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

AM- as the trail is still (!!!) closed, ran on treadmill again. Temps in the 20's so I didn't mind being inside. Felt terrible at first and considered a short run but kept plugging along for 8 miles.

Road M2 3 Orange Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

8 people for frisbee on a cool, overcast day. The rain stopped just before we played. My team probably had a slight advantage which was exacerbated by the other team making more errors. In the warmup, we actually did such things as only allowing 2 people to touch on offense, then the other 2 people, then requiring 20 straight passes before scoring. In game to 5, we won 5-2, then won second game 2-1.

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

AM Trail still closed. 10 miles. I only planned on 8 but felt good so kept going. Most of it 8:30 pace, up to 8:00 by the end. My longest run since Feb last year, I believe.

Road N2 Purple Miles: 10.00
Weight: 0.00
Comments
From Little Bad Legs on Fri, Jan 25, 2019 at 21:50:18 from 73.67.128.35

Awesome! Love seeing this.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Lunch- mid 40's, sunny, a little breeze. 8v7, my team had the sub. The other team had more speed so we did an effective zone and won 5-3. I caught 2 or 3 scores and generally threw well, though missed 1 catch I should have made. 8 people stayed for game to 3. I was covering Kevin on the other team, and he had 3 ridiculous, diving catches for scores. The other team won 3-1.

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

Sunny day, breezy, 50 deg. 6v6. I threw terribly at first (first 5 or 6 throws were comically bad). Then calmed down and did better, but not great. My team won 5-3. Then 4v4, my team played poorly and lost 3-1. 

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

AM 8 miles. Tired and slow- 8:30 pace the whole time. But I got it done, so at least I can say that.

I've been very lacking on sleep for a long time. I was proud of myself for getting in bed by 10 pm last night with 6:30 am alarm, but then couldn't fall asleep and woke up far before alarm so still only got 6 hours. That's a lot better than normal, but I'm still tired. Someday I'll be able to sleep.

Road N2 Purple Miles: 8.00
Weight: 0.00
Comments
From steve ash on Wed, Jan 30, 2019 at 15:27:59 from 67.2.62.136

I have the same issue at times especially when rotating to a day schedule on days off. Meditation and scriptures work for me.

From Jon on Fri, Feb 01, 2019 at 07:28:02 from 165.156.40.43

Steve, I can't imagine rotating schedules. That would really mess with sleep and life as a whole.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

9 people on a cool, very windy day. Sunny but in the 30's. It was the windiest it's been in a long time. My team had 5 with more speed, the other team has 4 with better throwers. They scored the first 3 and we were overall pretty even in warmup. In the game to 5, my team won 5-2. Interestingly, 6 of the 7 points were INTO the wind, not with the tailwind. Some crazy throws, as expected. Fun. It would have been better if we had even teams.

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

AM 9 miles on the treadmill. They've cleared all but 1 downed tree on the GE trail so hopefully it will reopen soon. Felt good today- started at 8:30 pace but kept bumping it up to 8:00 pace, then last 2 miles were 7:53 and 7:45. First sub-8 miles of the year. Then chiropractor for my neck/back/shoulder before heading to work.

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

AM only needed 4 hours work so decided to do a little morning run, then frisbee. 4 easy. Found out the GE trail is now open- I'll start running it again next week. I've missed it.

Lunch- sunny, 50's, and again windy. Not as windy as Wednesday, but still windy enough that it played a significant factor in the game. I think we had 14 people, though 1 left halfway through so my team had a sub. The other team had 5 fast guys plus one guy good at throwing. My team had 3 fast guys. Lots of turnovers due to the wind and crazy throws (which are related). We went up 3-1, then it was tied 3-3, then 4-4 before my team pulled out the win. We actually won twice, with me catching the first winning point before the other team belatedly said we fouled them and asked for a redo. Several other fouls were called before my team won. Fun day, kind of crazy with the wind.

Road N2 Purple Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

am upper 50s and sunny. Slow and easy 4. Biggest weekly mileage in seven months. Strange, as I used to be at least 2-3 times higher each week. 

Road N2 Purple Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Lunch- perfect day for frisbee, 65 deg, sunny, a little breeze. My team had better throwers, the other team had a little more speed. We ran a hard zone and the other team was ill suited to break it, so we killed them. 5-1, then 3-1. I had a few bad throws at first, but then just did easy throws, had some good catches (several long scores), and some good def with several knockdowns in the end zone. 

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

Lunch- great day for a run for 2 reasons. First, after almost 2 months, the GE trail reopened so I ran on my beloved dirt again. Second, it's sunny and 75 deg. Wonderful. I did 9 miles on the trail, at least half around 8 min pace. No animals, lots of people as I ran at lunch instead of my typical morning slot. The thing I found most interesting is that there are 2 new large areas of standing water (aka swamps) complete with lots of croaking frogs. It hasn't rained in 6 days, so it's an overall reflection of how wet the past year has been and how high the water table is.

Trail N2 2 Orange Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Lunch- a small rainstorm kept people away but 6 brave souls showed up today. Granted, it was still 65 deg, so good temps. Windy, but not as much as last week. 3v3. My team was a bit faster, the other team better throwers. The other team got up 0-2, then 4-2, then we tied 4-4 before losing 5-4. Lots of turnovers. I had lots of defensive plays but not quite enough. Wind always makes throws an adventure.

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

AM working from home the next few days as Marci and my two oldest are going to Orlando. Grabbed a quick run from home before starting work. Well, not quick regarding speed- 5 miles around 9 min pace. Pretty slow and tired.

Road M2 3 Orange Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

15 people for frisbee, other team had sub. Sunny, breezy, warm. I played pretty well, minimal bad throws. Lots of hussle. We won 5-3, then 3-2.

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

Wife and 2 oldest kids are at Disney World for the weekend, so I'm home with 3 younger kids. No chance to run. I did take my son to see Monster Jam, so that was fun.

Weight: 0.00
Comments
From Little Bad Legs on Sat, Feb 09, 2019 at 20:35:01 from 73.67.128.35

How was Monster Jam? Never been and I'm thinking I'll take my kids next month.

From Jon on Sun, Feb 10, 2019 at 11:08:34 from 96.33.86.208

We've been three times and enjoy it. My boy is 7 now and simply loves it. It's fairly inexpensive, at least for our arena.

From Little Bad Legs on Mon, Feb 11, 2019 at 20:51:01 from 50.200.167.170

Just bought tickets...my kids are beyond excited. Was yours indoors and if so, do you recommend ear plugs or noise cancelling headphones?

From Jon on Tue, Feb 12, 2019 at 07:33:43 from 165.156.40.32

The Monster Jams I've attended were all at an indoor basketball arena. We took some of the orange foam ear plugs and there were adequate. I don't think you need to go as far as noise cancelling headphones. You will see some kids with ear muffs (monster jam style). It's loud, but not nonstop.

From Tom K on Tue, Feb 12, 2019 at 08:06:42 from 47.206.60.114

We took our sons to Monster Jam years ago in the stadium where the Bucs play. Walking around and seeing the other stuff before the show is almost better than the show. The RC monster trucks, the motorcycles in the globe, seeing the trucks up close, all that stuff. You will want to reduce the sound. The Monster Jam headphones that are super cool and look like truck tires will squeeze your kid's head. They are crazy tight, or my kids have unusually large heads.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

It was overcast and rainy last night and this morning but was not raining at lunch. 48 deg, little breeze. 10 people played but Travis tweaked is knee and left, so my team had a sub. We were getting stomped during warm up and then were down 0-2 at the start of game to 5. Then the other team started having more unforced errors and we played better, scoring the final 5 to win 5-2.

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

AM- It's been raining all morning so it was muddy. Rain was fairly light/intermittent when I ran. 9 miles, 8 deer, plus something small (quick glance of a small 4 legged creature- maybe a fox, coyote? Don't think it's a skunk).

Trail N2 2 Orange Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Sunny, breezy, 50 deg. 13 people, my team had sub. Wind played a factor. I played ok- had a few terrible throws, 1 bad drop, but lots of good throws. In the game to 1, the other team scored first, then we traded points till 3-4. Then Travis threw a hard catch to me that I had to dive for but scored. 4-4. Final point, my team scored.

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

Late morning run, 50 deg and sunny. 10 miles on GE trail- I usually see animals only on sunrise runs and people later in the day, but I saw 2 deer and 6-8 turkey today but no runners. I felt good, starting just over 8 min pace and increasing from there. Last mile was 7:26. 78.5 minutes total.

Trail N2 2 Orange Miles: 10.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

50's and overcast, 5v5. I felt tired- my legs didn't have the regular kick today. My team had a speed advantage and did better in the warm up. I had some bad throws but also some good throws. Game to 5, my team was up 2-1. From that point on we imploded, dropped catches, stopped running to the disc, with lots of bad throws. We never scored again and lost 5-2. It was a massacre.

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

AM planned on 4-6 mile run but had a run in with a dog just before 1 mile. It wasn't resolved until a car came by to help out. I went home and called animal control, but found they aren't open on the weekend. I wasn't in the mood to run more after that.

Road M2 3 Orange Miles: 2.00
Weight: 0.00
Comments
From jtshad on Sun, Feb 17, 2019 at 04:41:35 from 75.174.42.10

Are you ok? Did you get bit or injured? Glad that someone came by to help. Was the owner around and/or concerned?

From Jon on Sun, Feb 17, 2019 at 18:40:19 from 96.33.86.208

I guess I wasn't very clear- I'm fine, didn't get bit despite a few close calls and kicks towards the dog's head. The owner was not around. I've seen that dog out a lot without restraint- I went back to get a picture but it had disappeared. If I see it again, I'll get a pic and will call animal control.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

No frisbee today as some of GE was on holiday, some (including me) had bring-your-kids to work day (I brought 4, and they loved it), and the rest were hampered by muddy field due to weekend of rain. After my kids left at 2 pm, I have 8 miles on GE trail. Saw 8 or so turkeys in the trees, no other animals or people. 68 min or so. Mid-60's and sunny, nice running weather.

Trail N2 2 Orange Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

AM upper 30's and rainy (ridiculously rainy- it's rained 4 inches this week with almost non-stop rain predicted through Sunday) so I did 7 miles in an hour on the treadmill. 30's and rainy is my last favorite running weather.

Trail N2 2 Orange Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM mid 30's and rain, so I assumed no frisbee today. 6 miles easy on the treadmill.

My wife has been training for months for a half marathon this Saturday. It's predicted to be rainy and low 40's, which is not ideal. I told her that at least she isn't running the 40 mile Mt Mitchell Challenge this weekend, which runs to the highest mountain on the east coast. They currently have a winter weather advisory with 30 deg temps and freezing rain predicted for Friday and Saturday.

Road N2 Purple Miles: 6.00
Weight: 0.00
Comments
From jtshad on Wed, Feb 20, 2019 at 08:10:13 from 141.221.191.225

Good luck to Marci! Praying for strength and better running conditions.

From Jason D on Thu, Feb 21, 2019 at 20:38:38 from 73.144.88.57

Best of luck/conditions to her!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM Thunderstorms and below 40 temps led to another treadmill run. Seriously, how often do you have hard rain and lightning at 7 am? 8 miles at 8:30-ish pace.

Road M2 3 Orange Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Lunch- frisbee was cancelled due to extreme rain, so I went running. Even though it was mid-40's, I was sick of treadmill so went outside, and convinced John Korsedal to come with me. I probably haven't run with him for 2-3 years. Very muddy and wet, lots of puddles to splash through. John did 7 miles, then I did 3 more. Generally 8:00 pace, last mile was about 7:45. Felt good and thought of going further but decided to not push it as my achilles/foot is still iffy.

Trail N2 2 Orange Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

AM- Marci was gone all morning at her half marathon (she ran 2:02 despite wind, cold, and rain- good job). I snuck out for 4 mile run and felt fine. No watch. Breezy and rainy. Since Jan 2018, this is only my second 40 mile week, which is funny since I used to be at least 40-45 miles by Tuesday of each week.

Road M2 3 Orange Miles: 4.00
Weight: 0.00
Comments
From Jason D on Sat, Mar 02, 2019 at 20:22:40 from 73.144.88.57

Good for her.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

55 and sunny, little breeze. First frisbee in a week so lots of people showed up. Grass was wet and soft. My team had 2 subs, other team had 1. I had a few bad throws, 1 drop, 1 awesome diving catch, and generally played ok. But we got down 4-2 before losing 4-5. 10 people stayed for second game which we lost 2-3. Doh. Still fun. I tossed a high one to Alex, saying "I like my odds" before he did indeed catch it for a score over Keven. Fun.

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

Frisbee Tuesday as we missed last week and it's supposed to rain the rest of the week. 12 people showed up in beautiful, 60 deg and sunny weather. My team was getting stomped in the warmup but, sure enough, we won the real game 5-2. We got down in the second game 0-2 before tying it but then losing 2-3.

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

Lunch- it didn't rain too much, so we played frisbee. Upper 50's, overcast, little breeze. 11 people showed up, so my team had the extra player. The other team was stacked and really pushed us around. In the game to 5, they scored, then us, they scored again. Then, with the wind at our back, it took us 5 min or so to finally score- it was brutal. The other team scored 2 quick points so we were down 2-4, even with the extra person. Ouch. We scored, by which time they were exhausted from the extra running. We got a turnover to tie it 4-4. On the last point, I intercepted a pass, then immediately threw a terrible pass right by their endzone. Fortunately, Adrian then threw a bad pass and we got it back, but Scott had to throw a miracle pass over 3 defenders right to Dave. From there, we worked it down for the winning score. Considering we had an extra person, they did awesome. Teams were me, Scott, Elisha, Dave, JP, Travis against Sam, Adrian, Verdin, Kevin, and new guy Nick (who is super fast, aggressive, and good catcher). Kevin knocked me down once with a brutal bicep to the head but I'm ok. Good, tiring game.

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

AM- gym closed at work so I ran 6 slow miles (9:00-8:30) around home before heading to work.

Road M2 3 Orange Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

No frisbee due to more rain so I ran 1 loop of GE trail at 8:45-8:30 pace. Saw about 22 turkeys. One was stuck on my side of the fence so he freaked out a bit.

Trail M2 3 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

AM 4 easy

Rain again today. We signed my second daughter up for soccer. In a month so far, she's had 3 practices and all 4 games have been cancelled due to rain. Hopefully it will dry out at some point so they can actually play. They have 6 more Saturdays for games and are supposed to have 12 games in the whole season. 

Road M2 3 Orange Miles: 4.00
Weight: 0.00
Comments
From Rob Murphy on Sun, Mar 03, 2019 at 11:43:41 from 67.177.30.39

Nobody's playing soccer in Utah now either what with the foot of snow on the ground.

From Jon on Mon, Mar 04, 2019 at 14:50:47 from 165.156.40.43

True. Would you say early March snow is more expected in Utah, though? I'd think it is.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Today is not a frisbee game for the highlight real. 7v7. Lots of drops, bad throws, etc- by everyone, including me. I had 2 drops and lots of stupid, bad throws. My team was whupped in warmup but then were ahead 2-0 before losing 5-4. We did win the next game 3-1. I was tired today but generally just played pretty poorly.

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

Left foot has been acting up with a touch of pf so I skipped the run today and did an hour of xt.

Realized something today. I have a coworker who is also a professional nature photographer- in the past few years, he spent a week by himself taking pictures in Norway, another week in Iceland, plus LOTS of days camping outside taking pics. When I look at my vacation from the past 4 years, almost all my days out of the office are either me working from home when my wife is out of town or travelling with or to extended families (2 trips out west, trips with families on east coast, etc). The ONLY time my immediate family (me, wife, 5 kids) have travelled by ourselves is a one day trip to Great Wolf Lodge last year.

My time off is already booked for this year- another week home while Marci is at girls' camp, 1.5 weeks with Marci's family in upstate NY, 1 week with family coming Sept/Oct, plus a few days in July when my sister comes with her family. 

I really need a vacation. Maybe I'll quit my job and go hike the Appalachian Trail by myself. Don't get me wrong, I enjoy seeing family, but for that to be my ONLY time off for 4 years...

Weight: 0.00
Comments
From steve ash on Tue, Mar 05, 2019 at 14:20:49 from 67.2.2.249

Hang in there Jon:)

From jtshad on Tue, Mar 05, 2019 at 15:09:10 from 141.221.191.225

Yes, hang in there, the issues at work can make life looked bleaker than it is. You "vacations" don't sound bad (time with family is always good), but not sexy compared to his. But you lead different lives so it is an apples to oranges comparison.

Taking time for you (and you and Marci) is important though and finding something to recharge with all the stresses is necessary.

From Rob Murphy on Tue, Mar 05, 2019 at 20:45:22 from 67.177.30.39

When you move away from family you basically consign yourself to visiting family on vacation. Over the past 18 years, almost all of my time off has been spent visiting my family or Ann's family.

We'll go to Hawaii and Europe when we retire. I hope.

From Jon on Tue, Mar 05, 2019 at 21:22:15 from 75.136.125.182

Jeff, good points. Tomorrow is our 15th anniversary... and I'm not sure we'll even see each other...

Rob, that is an excellent point moving away from family. We made the decision to only visit out west once every 3 years (partly cost related) but somehow family trips pop up often. Extended family time is nice, but it was just strange to see how few vacations my immediate family has gone on.

We are coming with you to Europe and Hawaii!

I guess a bit of this also stems from seeing people with different situations (i.e. 2 incomes, no kids, etc) and their travel abilities vs mine. That's my issue, not theirs.

From Rob Murphy on Wed, Mar 06, 2019 at 06:44:39 from 67.177.30.39

The worst thing you can do is compare yourself to millennials. They seem to have unlimited time off and unlimited funds for travel.

And stay off Instagram! Other people's perfect, adventure-filled lives will only make you feel worse.

From Jon on Wed, Mar 06, 2019 at 07:15:51 from 165.156.40.43

"Comparison is the thief of joy."

-Theodore Roosevelt

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Lunch- 11 people for frisbee, my team had the sub. We were probably a bit better but lost terribly. I actually played well- no drops, very few bad throws. My team self-destructed, though- so many throws right into the ground or drops. Today is Tom's 45th birthday and he is usually Mr. Reliable- he tracks his turnovers and usually has 0 or 1 most days. Today, he had 3 during the first 2 points. It was comical how bad my team played, plus the other team was making all kinds of crazy/lucky catches. At least 2 of their points came as my team turned it over right by their endzone. My team went down 0-2, then scored 1, then we were down 3-2 before they scored 2 straight to win 5-2. I just laughed how many unforced errors my team had, and it wasn't me for once! Fun, crazy game.

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

Lunch- rain expected tomorrow (or maybe not?), so we played frisbee today instead. 7v7, which is a bit more crowded then I like. I had 1 drop at the start of the game and a few stupid throws, but generally played ok. Very competitive game. My team was up 2-0 and 3-1, then it was tied 3-3 before we won 5-3. The highlight was Dennis (on the other team) catching a beautiful long bomb just short of the endzone, then throwing a nice pass... right to Graham, who was not on his team. It was so funny we took an unplanned break and Graham fell down laughing. We've all done it, but that was hilarious and very impactful.

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

Well, it rained with 45 deg temps but 6 people still showed up for frisbee. First time ever with 4 games the same week. 3v3. My team had a bad case of butterfingers, with many, many drops (Sam dropped 2 sure scores and a bunch more not in the endzone, Dave dropped all over the field, and I had 2 or 3 near the start). We lost 5-3. Still fun. I had 2 great scores at the end, both toe draggers.

Found out today that the past 6 months (Sept to Feb) are the wettest on record in 145 years. 2018 as a whole was the 6th wettest on record. And there's still more rain predicted. Given the amount of rain today, I'm pretty sure my daughter's 5th soccer game of the year will be cancelled (i.e. all of them). It's pretty absurd.

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

Lunch- great weather today (minimal wind, overcast, upper 60's) so 18 people showed up. I guarded Graham all game. Everyone played much better than last week- fewer drops and bad throws. A lot of the turnovers were off contested throws rather than bad plays. I had 2 blocked throws and 1 or 2 bad passes but otherwise played great- some good long throws, good short/medium throws, no drops. Even teams, but my team won 5-2. 5v5 for the next game, with me and Dave switching to the other team. We got down 2-0 (mainly due to a few key mistakes by Claire, plus I overthrew Tom once in the endzone), but we scored twice and made a defensive stop on the last point. However, we immediately turned it over near their endzone and they scored for the win.

It wasn't supposed to rain today. But then it did rain. Again. Of course. One of my coworkers told me it's rained every Friday since November.

Weight: 0.00
Comments
From Little Bad Legs on Mon, Mar 11, 2019 at 20:06:03 from 66.87.113.78

Correct me if Iím wrong, but it sure seems like the team youíre on wins most games. Are you the MVP? :)

From Jon on Mon, Mar 11, 2019 at 21:10:26 from 75.136.125.182

No, I'm not the best. There are some darn good players, more consistent than me, younger, some better throwers, some better catchers. I'm pretty well rounded, though- fast enough to cover almost everyone on defense, lots of endurance for end of games, good catcher (except on the jumpballs, which I don't get into due to past injuries). My throwing is too sporadic, ranging from great to poor. That being said, I do track the scores for fun, and my teams win about 2/3 of the games. So if we were a baseball team, we'd be in the pennant race.

When I first started playing with this group 4 years ago, it was much more laid back- no one threw forehand, no one did stall count. I introduced both. But, over the past few years, we've increased the intensity, some of the weaker players stopped coming, and the new people are generally much better (and younger- hard to keep up with an athletic 23 year old). For a company lunch group, we're pretty dang good- in fact, a few joined the local city league as a team and won the tournament. I have an advantage as I've been playing off and on for 25 years (some in HS, lots in college, even more for the first 5 years after college, almost none for 8 years during my ultra career, then a lot the past 4 years) while many of the players are new-ish to the sport and still picking up on tactics and skills.

I'm just happy to have a fun group for regular games.

From Jon on Mon, Mar 11, 2019 at 21:10:58 from 75.136.125.182

(That was a very long answer to a short question that I don't think even anticipated an answer)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM- first run in 1.5 weeks. PF isn't feeling a lot better but I figured it was time to go anyway. I brought my headlamp but didn't need it. 8 miles on wet/muddy GE trail. Saw about 18 turkey and 8+ deer, no people. Good to be out there again.

Trail N2 2 Orange Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Nice day for frisbee, slight breeze, sunny. 12 people showed up, though Benson hurt his hand and Dave left early so we ended up 5v5. My team was generally playing well but started making some mistakes (bad throws) during the game and were soon down 3-1 and 4-2. We rallied with 2 points (4th point was a beauty throw from Graham to Sam). Lost 5-4 in the end. Tom (other team) made some nice defensive plays on long throws to Sam. I played well- 1 or 2 incomplete passes, but otherwise no real mistakes. I did miss a very hard hammer catch and landed with my elbow on the lip of the disc, which hurts. But fun day. Looks like rain again Friday, so probably won't play.

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

AM 50 deg morning run. Saw a few GE workers but no one on the trail. Several groups of turkeys, including a big Tom, who I haven't seen in a while. 7-10 deer. 8 miles or so

Trail M2 3 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM- strong thunderstorms today (I got soaking wet in my 15 second dash from car to office) so I ran 8 miles on treadmill. Continues the tradition of rain on every Friday. I just hope my kids can finally play their sports tomorrow (T-ball tonight for 2 of my kids is already cancelled, meaning they have not even had a practice yet- every practice has been cancelled!!!). It doesn't look good as it rained hard in the morning and it's raining again for a few hours at lunch. It's rained 80 inches in the past year, folks. 80 inches. It's absurd. 

Road N2 Purple Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Lunch 6v6 frisbee. Other team had more speed, we were a little better throwing. I played well- a couple bad throws but generally good. My team was up 3-1, then had a few turnovers near the endzone and it was soon tied 3-3. We scored, other team scored, we got near the endzone but had an incompletion, then they won. 4-5. More running than usual today. Then game of 3v3 which my team won 3-1.

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

AM- Temps around freezing and I didn't feel like getting dressed, so TM run. 7 miles. Sore and tired the whole time, especially my lower back. Not the best run but got it done.

Road N2 Purple Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Lunch- 50 deg and windy, a little nippy for frisbee. 13 people, my team had a sub. The wind played a big factor in both short and long throws. My team wised up by the end and did smarter throws, hence fewer turnovers. We won 5-2.

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

AM- 8 on GE trails. Saw 8-10 deer and lots of turkey, 20+. On the final return trip, the turkeys had moved onto the trail and a tom was puffing up and then charging me. I wasn't in the mood to fight him so routed way around the rain ponds, which included 5 minutes of mud and water, and then briars. One shoe was submerged in mud up to my ankle. Fun. Slow today, 8:30-9 pace.

Trail M2 3 Miles: 8.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

AM 7v7, sub on my team. Pretty even teams, windy. My team made more unforced errors. Some were ok throws that the wind impacted, but a lot were just hurried/unwise throws. We also had a LOT of drops. I played pretty well, though I did have a few throws the wind caught. We lost 5-2. Pretty good whupping. We did have a 4v4 second game which we won 2-1.

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

Lunch- mid 60's and windy. 8v8. My team did good in warmup. Game to 5, we got worked- lots of dumb throws, some drops, etc. I also felt like there was a lack of effort on defense, so they kept having throws to wide open receivers. I got a bit frustrated, for the first time in probably a year. We were down 0-3, then scored one, then it was 1-4, then we scored 2 straight. Down 3-4, they had two super extra lucky catches and went on to win. Frustrating. 4v4 for next game, my team was up 2-0, then 2-2 before we finally won. Thank goodness. 

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

AM- 50 deg, a bit muddy from rain last night. My quads were sore and I felt ploddish all ran. Did 9 miles, 8:15-8:30-ish pace. Saw ~20 turkey (had to bushwack and jump a creek once to avoid an aggressive tom), 5 deer, and a coyote. 

Trail N2 2 Orange Miles: 9.00
Weight: 0.00
Comments
From Jason D on Thu, Mar 28, 2019 at 11:08:25 from 141.210.128.230

I've only seen a few coyote in my life. My dad has only seen a few in his life and he's spent a good amount of time in the woods (but they live out in the boondocks). Man, are they eerie when they howl at night! In my experience suburban animals do not give much of a hoot for people. I have attempted to pet several deer. Got pretty close, but not quite.

From jtshad on Thu, Mar 28, 2019 at 11:22:39 from 141.221.191.225

Living in a high arid desert we see coyotes all the time, chasing the antelope out in the sage brush!

From Jon on Thu, Mar 28, 2019 at 12:43:03 from 165.156.40.43

Coyotes have only been in this area for a few decades. Lots of talk about seeing them more recently, including swiping some pets. I've not seen them here until the past few years when I run on the trails at my work, and only about a half dozen times or so.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Lunch 6v6, then one guy left from my team mid-game. 40's, windy (again). My team had an issue with throwing good scoring opportunities out the back of the endzone so were down 3-1. Then we stopped doing that and scored 3 straight. Eventually won 5-4. Second game 4v4, we lost 2-3.

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

AM- a bit chilly out this morning, just above freezing. 9 miles on GE trails, 8:00-8:45 pace. Saw about 16 deer and 10 turkey. Right quad feels sore and weak still.

Trail M2 3 Miles: 9.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

70 deg, sunny, windy. 7v7, other team had 1 sub. My team had better throwers plus we ran a good zone, and the other team couldn't break it with the players they had. It was a 5-0 shutout, first once since Sept. We stomped them, and that's even with making some mistakes. They did have chances to score, but never did. Next game we won 3-1. 

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

AM 4

Road M2 3 Orange Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

I've been getting very little sleep so collapsed into bed last night at 9:30 and was asleep soon after. Unfortunately, my body decided it had slept enough at 3:41 am. Oh well, I tried. 

Lunch- 6v6 on a cool, windy, sunny day. Good competitive game- I covered Graham all day with mixed success. Had a couple terrible throws but the rest were passable. No drops. My team was down 0-2, then tied 2-2, then 4-4, and we eventually won although both teams had a chance on the last point. Game ended on a bomb from Sam to Julian that seemed uncatchable but hung up just enough with the wind for Julian to run under it.

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

AM 7 miles. Felt terrible right from the start and decided I'd stop at 4 if I didn't feel better. I didn't get a lot better but slogged through 7 miles.

I ran on the treadmill because it was supposed to be cold and rainy. Come to find out it actually snowed a bit during my run. Snow in South Carolina in April. 

Road M2 3 Orange Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Perfect weather for frisbee- 65 deg, sunny, not much win. 6v6 with a sub on my team. I'd say my team was a bit better. I played subpar with too many bad throws. Jason tore up his arm and had to go get bandaids from Dave's car, so my team played down 4 players vs 6 for a few minutes and almost stopped them- kind of fun to try. For the real game, we won 5-3, then switched it up and won 2-1 with 5v4 (I was on the team with more once I switched sides).

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

Lunch- rain predicted tomorrow so 10 people showed up for frisbee today. Gorgeous weather- sunny, 70 deg, a little breeze but not so much to stop throws. Pretty fun game with lots of long throws. Elisha caught 3 of our points plus another long bomb just outside the endzone. I had 3 or 4 defensive plays I'm real proud of, each saving a point, including when where I was guarding the thrower who had an open receiver and I made him misfire. I had one bad throw but otherwise was accurate enough. Tom had a long, arcing bomb to me as I split two defenders in the endzone but it came in at ankle height and bounced off my fingers- that would have been an awesome catch. Next time. We played well (Tom said we only had 4 turnovers all game?) and won 5-3. Tired, but it's a good tired. Tom finally broke his losing streak, which had started March 6 on his 45th birthday.

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

Felt pretty tired today (maybe donating blood contributed). I've also been feeling weakness in my right inner hip flexor and lower back. Due to steady rain, I ran on the treadmill. Started slow and didn't pick it up much, but I did extend past the planned 5 miles. Stopped at 8 miles, 8:40-8:25 pace.

I had my body fat measured today. Back when I was training a lot and running ultras, I was generally 6-8%, which is very thin. As I ended my career in 2014/15, I had inched up to 10-11%. I'm now 20 pounds heaver and measured 17%. I guess that's still less than 82% of population, but higher than I'd prefer. Donuts just taste too good, and frisbee doesn't burn as many calories as straight running.

Road M2 3 Orange Miles: 8.00
Weight: 0.00
Comments
From jtshad on Fri, Apr 05, 2019 at 08:03:37 from 174.27.51.24

Too bad carrots and yogurt do not taste as good as donuts! Moderation and balance...have fun but keep active. Plus all the work and family stresses don't help with overall health and life balance. Keeping you in my prayers. Now, go run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM 6 miles, 8:40 to 8:15 pace

Road M2 3 Orange Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Lunch- in the 70's, overcast, a bit breezy that increased as we progressed. 15 people, other team had sub. Good back and forth game, my team won 5-4 (I threw winning pass to Julian). Then 4v4 second game. With game tied 2-2, my team snatched defeat from the jaws of victory- we had 5 or 6 passes into the endzone that were incomplete for a wide variety of reasons (carried too far, curved the wrong way, hard to read, dropped). We found every way to NOT score. Other team finally won 3-2.

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

AM- 7 holy-slow miles on muddy GE trail. 9:30-9:00 pace. 1 deer, 1 group of turkeys with a male, and 1 coyote. Slow, tired, sore, old. Blah. Staying up till 1 last night watching the game probably didn't help. It was exciting, though.

Trail M2 3 Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Lunch- 75 deg, sunny, a little breeze. GRRR- we definitely let the win get away from us today. My team was playing well and up 3-1. Then, we started doing horrible turnovers- drops, blocked throws, and mainly bad passes. I think 3 or 4 the other team's points came when they turned it over near their endzone, but then our thrower was SUPER slow in picking it up, letting the D get set up, and then we did a bad throw and immediately turned it right back over to them. Definitely more a case of us losing today than them winning. It's ok to get beat, but it's frustrating to beat yourself. We lost 5-4.

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

Lunch- 80 deg and sunny, touch of humidity. Rain tomorrow so we had 12 people for frisbee today. My legs are noticably more tired and sore with no days rest- it was rough. My team was whupping on the other team in the warm up- we probably scored 5 straight points and were generally doing whatever we wanted. Sure enough, per tradition, the real game started, we made a couple quick mistakes and were soon down 0-2. We fought back to a tie, then alternated points with the other team always scoring first. They made very few mistakes. We ended up losing 4-5. Doh. Whoever plays worse early usually wins in the end.

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

Lunch- the rain actually held off but not enough people interested in frisbee today so I did rare lunch run. Upper 70's and humid. Felt terrible, stopped to stretch and walk a few times. Thought of stopping at 3 miles but kept going to 6. Blah. Felt a bit better by the end. Say a small group of turkeys, 5 or so.

Road M2 3 Orange Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

Well, I've finally done it. I'd been having quad/back pain for a while, and I think the Wed/Thursday back to back frisbee games pushed my pains too far. While throwing some frisbees and playing soccer on Saturday, my right ham and quad started hurting so bad I could not run. I did foam roller yesterday, and today I did elliptical, stretch, and some drills while watching the marathon. Hopefully a few days or weeks off will get me back on track.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.500.000.000.003.003.50

PM- did some elliptical and stretching after work. Legs are already feeling much better, enough that I gave them a little shake out on the treadmill. Later, I tried playing tag with my kids but still felt enough soreness to stop. No frisbee tomorrow.

Road M2 3 Orange Miles: 0.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

AM xt and stretch

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

AM- XT then stretch, then a trip to the chiropractor.

Black Thursday- Mass layoffs among engineers at GE Power today. My team lost 40% of fellow application engineers, the guy sitting 1 cube down is gone, 2 former teammates, 4 people in the team I work with... it goes on and on. 17 in my department. It's an absolute bloodbath. There were 11 engineers doing what I do on my team 3 years ago. Now there's 3 of us, and I'm the only one with more than a year on the team. And the amount of work has increased significantly. I will miss all the people that are leaving- so many good, hardworking, nice people. 

Weight: 0.00
Comments
From Bret on Thu, Apr 18, 2019 at 12:45:42 from 216.234.133.229

Sorry to hear about that Jon...

From jtshad on Thu, Apr 18, 2019 at 12:51:43 from 141.221.191.225

Sorry to hear this continues to go on, without the promotion it really sucks. Hang in there. There are a couple of job postings here again...and more to come.

From Rob Murphy on Thu, Apr 18, 2019 at 16:59:27 from 67.177.30.39

That is so stressful. You're in my thoughts.

From Jason D on Thu, Apr 18, 2019 at 19:25:50 from 73.144.88.57

Wishing you the best, Jon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Lunch- beautiful weather, not beautiful frisbee. 7v7, other team had a sub. My team got stomped- turned it over a lot. Lost 5-1. 12 people for second game, we still played poorly but won 3-2. My back/quad/ham are super sore again afterwards. More layoffs again at work today, too, including the guy in my building who I'm closest to and talk to a lot. He's going through a nasty divorce and now he's been laid off. Brutal.

Weight: 0.00
Comments
From Little Bad Legs on Mon, Apr 22, 2019 at 12:48:28 from 66.87.112.19

Brutal is putting it lightly. Sorry to hear.

It seems like the layoffs have been a somewhat frequent occurrence (quarterly?) the last few years. Iíve worked in that environment before and itís not easy. Best of luck to you and your coworkers.

From jtshad on Mon, Apr 22, 2019 at 13:00:03 from 141.221.191.225

Sorry it continues to be stressful and sorry about your friend. Praying for guidance for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

only slept 2 hours last night. Figured working out this morning was as good of use of time as anything, but very sore from frisbee yesterday. 30 min elliptical, stretching. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

Very sore and tired today. Did 20 min very low on elliptical. Back hurt all day today- I think last year when it acted up was during layoffs, too. 

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

lunch- due to expected rain tomorrow, 6 of us showed up to play today. I'm less sore than yesterday but still far from 100%. 3v3 is LOTS of running. We started the game to 5 early as we were getting tired. My team won 5-3. I played pretty well, although had a couple very hard (but catchable) catches I missed. Then we did hot box just for fun- we didn't keep score but my team definitely scored more.

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

No workout of any kind. The lack-of-motivation continues at work. A coworker and I decided to go see Avengers midday. Good movie. Then watch daughter's soccer game right after work. 2 more soccer games tomorrow, then wife and oldest gone the rest of the day with church stuff.

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

My right quad/groin was still a little tight but feeling better so I decided to play ultimate. However, it twinged on every step and, after about 10 minutes, started getting more and more painful. After 20 minutes, I quit, limping badly. Really tweaked my groin. This stinks. I'll limping all over now. I've never had much of a muscle or groin issue, but this feels pretty serious. It will stink if I'm out of commision for a while. As my wife said, 40 has not been kind to me.

In some happy news, my 6 and 7 year olds are on a baseball team. The 7 year old hits the ball almost every at bat. My 6 year old had never gotten a single hit in the first 6 games, and only hit a foul tip in the most recent one. She is so happy and bubbly even though she wasn't hitting it, though. But she's been practicing, and today she got her first hit! She was so happy, and her team was doing well so hit her all the way home. Then she got her second, and then third hit. She scored on all 3 at bats today, and was literally jumping up and down. So cute. After, she was singing a song about how she can't believe she actually hit the ball. Gotta love kids

Weight: 0.00
Comments
From jtshad on Thu, May 02, 2019 at 07:08:03 from 141.221.191.225

Sorry about the injury, hope you can get over it quickly.

Fun about your kids and the fun they are having in baseball! These simple pleasures can make life look a lot brighter.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.001.001.00

Tried stationary bike. Hurt. Tried elliptical. Hurt. Threw in the towel for who-knows-how-long.

Weight: 0.00
Comments
From Little Bad Legs on Fri, May 03, 2019 at 15:16:30 from 73.67.128.35

Sorry to hear. Wishing you a speedy recovery.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

A little bit of crosstraining

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

XT and stretch

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

AM some elliptical. Tried biking, but it hurt so stopped. 

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

XT and stretch

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

40 min xt, interrupted for 30 min to talk to a coworker. Then stretch/strengthen.

Weight: 0.00
Comments
From jtshad on Mon, May 13, 2019 at 07:30:39 from 141.221.191.225

Feeling any better? Any better with work?

From Jon on Mon, May 13, 2019 at 20:29:41 from 75.136.125.182

Feeling a bit better, but not as much as hoped after 2 weeks. Work still plods along- my coworkers are cleaning out their desks and showing up only once-in-a-while. 3 weeks left till the last day for many of them, which will be a tough day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.003.004.00

AM 30 min elliptical, then tried a mile running, which was slow and painful (not sure if pain is just from lack of use or injury- we'll see how I feel tomorrow)

Road M2 3 Orange Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

No running today- being cautious. Some xt, stretching, strengthening. This might be my modus operandi for a while.

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

XT and lots of strengthening/stretching

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

Nothing yesterday except some walking. 30 min elliptical today followed by almost an hour of strengthening/stretching.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

AM 2 plus S&S

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

Laid 28 bags of mulch on Saturday, and then about 55 bags Monday. Pretty sore and tired from that- it's about 38 pounds per bag. That's 1.5 tons of wood. Oofdah. 30 min xt and some stretching. Weights again tomorrow.

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

Am 3 plus over an hour lifting

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

xt and stretch

Read some of my old FRB posts from 2007-09. I used to have some funny things to say, and there was a lot more comments back then. 

For example, my comments on Paul and Logan pacing me: http://jon.fastrunningblog.com/blog-Top-of-Utah-Marathon/09-15-2007.html

or these:

http://jon.fastrunningblog.com/blog--Multiple-choice-test-today-You-k/10-31-2007.html

http://jon.fastrunningblog.com/blog--10-miles-around-Logan-with-joggi/10-16-2007.html

Ahh the good ole days when the FRB was popular and growing, and I was fast.

 

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

XT, lift, stretch. Did some hard work this weekend (moving people from church) and definitely set back my leg recovery.

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

xt and a little foam roll

I obviously haven't been at frisbee for a month due to my injury, but our group is dwindling due to people moving, leaving the company, injury, or just not coming. We had a long stretch of 10-15 most days. Lately, they've frequently had 6-10. 10-12 is ideal, but no real prospect for new people.

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

AM- felt tired so cut my normal XT to 10 min, then weights.

Left work early to head to a restaurant for social gathering with a bunch of coworkers, including 6 of whom are laid off (tomorrow is last day for most). Sad to see them go. Then donated blood in the evening. I should have eaten dinner first- got very lightheaded in the breakroom after, so they wheeled me back into the donation room, put my feet up and ice packs all over. That was fun. At least I didn't pass out, which I've done once or twice. Had a headache the rest of the day.

Weight: 0.00
Comments
From jtshad on Tue, Jun 04, 2019 at 09:33:24 from 141.221.191.225

Man, sorry the work environment is so tough and isolating right now. Anything I can do let me know, I am here if you need to chat.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

 weights and elliptical

A twenty year old young man from my church was killed in a car accident today. I was his scout leader, young men leader, and home teaching companion for years. Sad. So unexpected. Hug your kids tight tonight, parents. And wear a seat belt. And all my co-workers I talk to were laid off last week, so I had to mourn in silence all day at work Surreal day. I really feel for his parents and siblings. I love that kid. 

Weight: 0.00
Comments
From Little Bad Legs on Mon, Jun 03, 2019 at 20:45:39 from 73.240.35.38

So sorry to hear. Thatís just...awful.

From steve ash on Mon, Jun 03, 2019 at 22:07:14 from 67.2.26.202

Hope your ok Jon. Things will work out..

From jtshad on Tue, Jun 04, 2019 at 09:32:18 from 141.221.191.225

Sorry for the loss of your friend. Prayers for you and his family. Prayers for you and the struggles you are going through.

From Jason D on Wed, Jun 05, 2019 at 20:23:55 from 73.144.88.57

Sorry for your loss, Jon. I hope things turn around for you.

From Bob on Thu, Jun 06, 2019 at 07:50:17 from 12.104.218.250

Wow, such sad news. Painful.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

PM- did a bit of an elliptical interval workout, with 10x1min hard. Had some sore muscles from the new weightlifting I've been doing recently. I just want to get my legs better so I can run and play frisbee, honestly.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

AM- I was pretty tired today so I only did 20 min slow on elliptical, but then I did an hour of my hardest weights yet. I'm doing more and more lifts each time. Today I added bicep curl and 500m rowing.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

xt

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

XT and weighlifting

I'm working from home while watching 4 kids next week as my wife and oldest kid are at girls' camp. I can't run and don't have a gym membership, so really won't be able to work out till the week after.

It rained today, the first significant rain in 2 weeks. Poured during the evening, up to rainfall of 4 inches per hour. This happened while attending an outdoor funeral. That made it exciting. Totalled 2 inches of rain. My grass sure needs it. Although it's supposed to rain every day till mid-week next week, so I guess our mini-drought of 2 months is over.

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

I had hoped 1.5 weeks without working out would help my leg heal but it didn't seem to do much. Lifted twice this week, elliptical every weekday (10-30 min), then ran 1/2 mile on 2 days.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.500.000.000.003.003.50

Running while watching World Cup, then some lifting. I think I ran half a mile, too

Road N2 Purple Miles: 0.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.002.003.00

XT, run 1 mile (longest in a long time, actually felt ok- plan to do more), then weight lifting

Road N2 Purple Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.003.005.00

AM- elliptical, then ran 2 whole miles- longest run in 2 months. Woohoo. Then tried lifting- on the hip abductor maching, I could barely push due to pain/weakness/soreness after that run.

Work is now comical. The last remaining regular person on my cube row quit so I'll be alone most days (one guy comes in about 8 hours per week). And another person on my team quit (YTD 2 laid off, 2 voluntary leave). 4 of us left, doing more work than when we had 12. And, good news, I finally got the LONG promised promotion to Senior Engineer today- yeah! But the promotion money increase is pathetically small, low single digits. Like I said, comical/ridiculous now. Things just pile on. I'm still at work today, it's 6 pm, I've been here since 7 am. I really need to stop working so much. I just find it hard to walk away from work or give a B- effort instead of A+ effort on everything.

Jeff, no need to comment about your condolences. I appreciate the thoughts. At this point, I'm just laughing to myself and shaking my head. It's funny.

Road N2 Purple Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.003.004.00

Gym at 3 pm to try to watch world cup soccer. Satellite was on the fritz so I only saw about 5 min of the first half, then the first 15 min of second half before going back to work. Elliptical plus run 1 mile. No lifting, as I felt sore/tired and didn't want to push it. I'll do it tomorrow.

Road N2 Purple Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

Went to the gym and saw a yoga class was doing, so decided to do that. Then some elliptical, then weights. Now going home to watch USA vs France

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.500.000.000.003.003.50

Elliptical, a bit of a run, then a lifting for upper and lower body, 3 sets and high weights- most I've done.

Road N2 Purple Miles: 0.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.003.005.00

Went to the gym to watch the world cup, but the dish was on the fritz again so maybe saw 5 minutes of the game, 5 minutes of jumpy video, and 40 minutes of black screen. Annoying. Did run 2 miles, at least.

Road N2 Purple Miles: 2.00
Weight: 0.00
Comments
From Rob Murphy on Tue, Jul 02, 2019 at 21:43:36 from 67.177.30.39

The US won 2-1.

From Jon on Tue, Jul 02, 2019 at 22:53:06 from 75.136.125.182

Ha. Thanks. I did watch the last 10 min at a coworker's desk

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

elliptical and then weights, heavy weight low rep

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

2 miles with Aspen as Zach biked along. First miles not on the treadmill since April.

Road N2 Purple Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Ran at GE for the first time in months. 3 miles on track. Doozy of a day- humid, sunny, heat index over 100F. After work, played 18 holes disc golf with friends- the motion showed my groin is still not healed.

Road N2 Purple Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.002.003.00

2 xt, 1 run, weights. Groin is improving, hip feels ok.

Road N2 Purple Miles: 1.00
Weight: 0.00
Comments
From Little Bad Legs on Sat, Aug 03, 2019 at 07:17:45 from 66.87.127.244

Iím glad to see there has been some improvement!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.002.004.00

2 mile run, xt, felt ok. Going to try frisbee tomorrow for the first time since April.

Road N2 Purple Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

Played ultimate frisbee today- purposefully only jogged, but it generally felt ok. My throws were actually decent, too- I think I threw 3 or 4 of the 5 points my team scored. We won 5-4. Wife going to Idaho for wedding tonight to Monday, so I'm working from home. Might not get many workouts in.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

Planned to go paddleboarding with the kids today but it was cold and a bit rainy, so we cancelled. I went to frisbee at work, instead. 5v5. My team was down 2-3 but scored 3 straight to win 5-3.

Weight: 0.00
Comments
From jtshad on Mon, Aug 05, 2019 at 09:48:05 from 141.221.191.225

Glad to see you back. Good that you are able to engage in Ultimate again, needed for the mental and physical well being.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Frisbee again. Played harder than last week and felt it- my groin is a bit touchy today, I likely won't play Wednesday, and maybe Friday. 4v4 with lots of scoring and turnovers. In the game to 5, my team kept turning it over right on the goal line between drops and bad throws. We were down 0-2, fought to 3-2, then gave up 3 straight and lost 5-3.

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

elliptical and weights

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.002.003.00

2 miles elliptical, 1 mile run, while watching ESPN the Ocho

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.500.000.000.001.502.00

Busy, bad day at work (advice: Don't buy any GE stock... which means it will probably go up)- finally got away to the gym at 5:30. Planned to run a few miles and weightlift but felt terrible, sore, tired so stopped just a few minutes in and did a little elliptical, then back to work.

 

Road N2 Purple Miles: 0.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.002.003.00

AM ran 1 mile, xt 2, then lift. Left work at lunch to head to a lake with the family for some paddleboarding. I sure got a workout pumping up 2 paddleboards then paddling around the lake. Definitely building some upper body muscle.

Road N2 Purple Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Am 2 miles run. Had to twice stop to stretch my quad/groin, but I made it. Then quick weights as I had a meeting.

My grandpa passed away today. Now I only have 1 grandma left. He was 90 and had dementia for a number of years. I'll be flying to Colorado for the wedding.

Road N2 Purple Miles: 2.00
Weight: 0.00
Comments
From Jason D on Mon, Aug 12, 2019 at 18:15:00 from 73.144.88.57

Sorry for your loss, Jon. Best wishes and save travels.

From Bret on Tue, Aug 13, 2019 at 12:50:08 from 216.234.133.229

My sympathies for your loss Jon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

2 mile run on GE trail. First run there since April, I think. A bit more sore after. 

Road N2 Purple Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

no workout, but I did go to the lake and paddleboard with my family before heading to the airport.

Weight: 0.00
Comments
From jtshad on Wed, Aug 14, 2019 at 15:48:40 from 141.221.191.225

Sorry for the loss of your grandfather. Safe travels. You and your family are in my prayers.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.000.003.50

AM 3.5 with my dad in Delta Colorado. Longest run in a while. Felt ok. Might work up to 4 miles or so in the next week.

Road N2 Purple Miles: 3.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Ran 2 miles on GE trails. Felt ok. 6 deer. Then weights.

Road N2 Purple Miles: 2.00
Weight: 0.00
Comments
From jtshad on Thu, Aug 22, 2019 at 06:00:47 from 75.174.47.140

Checking in, hope all is well with you and your family.

Any improvements at work?

From Jon on Thu, Aug 22, 2019 at 07:49:47 from 165.156.40.33

Hey Jeff, thanks for the note. Family is doing well, kids started school this week and enjoying it. Work is still work- a friend from work was just diagnosed with brain cancer and given 6 to 24 months to live. It's amazing all the adversity people can have in life.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

XT

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

AM 3 miles in 28 min on GE trail. 6+ turkeys.

Trail M2 Lime/black Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Lunch- hot and humid, decided to see if my legs were up to frisbee. Definitely didn't go all out, and they were generally ok. 10 people. My team lost the first point, then dropped the kickoff and were down 0-2. We then scored 3 straight, gave up 1, then scored 2 to win 5-3.

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

AM 4 miles on GE trail, longest run since April. Felt pretty good, did about 8:30 pace the whole time. Left Achilles is sore all day after. 5 turkeys, 3 deer. Then weights. There was a stretch where the weeds had grown and some stinging grass made my shins swell up and itch for a while.

Trail M2 Lime/black Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

Another 11-12 hour day at work. I did sneak in 30 min elliptical at least

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

Lunch- frisbee. 7v7 with a sub on my team. I didn't run much but was throwing very well right until my last 2 throws. My team won 5-4.

Been working very long hours recently, and sleeping poorly. Last night, though, I was tired at 9 pm so actually went to bed (which I usually don't do till 11:30 or midnight- and if I try to go to bed earlier, I toss and turn for hours). I fell asleep at 9:15 and slept till 6:30. 9 hours- wow. Still tired, but that felt nice.

It's my dad's birthday today. I won't say how old he is. But he's pretty young still. And good looking, of course.

Weight: 0.00
Comments
From Rob Murphy on Wed, Aug 28, 2019 at 21:09:01 from 67.177.30.39

I've been taking melatonin 2-3 days/week. Sleeping much better.

Also, it helps when I'm really tired. Back when I ran 70 mpw, sleep was rarely a problem.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

AM run on GE trail 4 miles (8 or so turkeys), then weights. Now that's I'm running a bit again, my left achilles hurts again. 

Trail M2 Lime/black Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

xt

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

AM 4 on GE trail with about a dozen deer and half dozen turkeys, then weights.

Trail M2 Lime/black Miles: 4.00
Weight: 0.00
Comments
From jtshad on Tue, Sep 03, 2019 at 09:01:25 from 141.221.191.225

Good to see you out running. Try to stay dry later this week and be safe with the approach of Dorian.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Tossed and turned in bed for 4 hours last night, finally fell asleep after 3 am.

Lunch- hot and a bit of a breeze- 6v5 frisbee. My team had more throwers, the other team had a lot more speed. They were whupping us during the warmup. Once the game started, we did a zone and it actually worked fairly well. Tied 2-2, we finally forced some turnovers and won 5-2.

Weight: 0.00
Comments
From Rob Murphy on Thu, Sep 05, 2019 at 10:41:15 from 163.248.33.245

Whupping?

I suppose you're officially a southerner now.

From Rob Murphy on Thu, Sep 05, 2019 at 10:41:47 from 163.248.33.245

You need to break out with "opened up a can of ass-whup".

From Eugene on Thu, Sep 05, 2019 at 10:47:05 from 174.223.8.235

as a southerner i feel obligated to clarify i believe itís a can of whup-ass rather than ass-whup

From JD on Thu, Sep 05, 2019 at 11:27:15 from 75.169.5.27

^^^ can confirm ^^^

From Jon on Thu, Sep 05, 2019 at 14:50:43 from 165.156.40.42

I concur with Eugene's wording. Sorry, Rob.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.003.004.00

Snuck out between meetings for a workout. 30 min elliptical, 1 mile run, then back to work.

 

Road N2 Purple Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM 5 miles on GE trail. Longest run since April. Slowish, 8:45-9:00 pace. Saw 1 deer, 3 turkey, and heard 2+ coyotes howling. Felt ok, not great. Ankle/achilles sore. Lifted afterwards.

Trail M2 Lime/black Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Hot and humid for frisbee. 5v5 plus my team had a sub. My team also had a very new guy. We were semi-competitive but made some mistakes (I had a few bad throws after having very few the past few weeks) and we lost 5-3.

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

AM 4 miles on trail. 3 turkeys and a deer. I guess there was a decapitated deer head on the trail yesterday but it was gone today. Then lifting.

My oldest daughter is in 7th grade and had her second cross country meet of the year today. She's generally been 4-8th runner on the team. It was very hot (upper 90's) but I challenged her to start fast to see what she could do. It was a big help due to a bottleneck on the course. She ran hard, pushed through feeling bad, and finished first on her team. It's neat to see her push herself.

Trail M2 Lime/black Miles: 4.00
Weight: 0.00
Comments
From Rob Murphy on Tue, Sep 10, 2019 at 20:52:58 from 67.177.30.39

Do middle schoolers still compete on high school teams or do they have middle school sports in Greenville now? I always has 7th and 8th graders on my team at Berea.

From Jon on Wed, Sep 11, 2019 at 17:34:23 from 75.136.125.182

I think the regular schools still go up to high school. My kid is at a charter school, so a group of the private middle schools (mainly the religious schools) form a league and do their own teams.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Am 5 on GE trail. no turkeys, 3 deer. 8:15-8:30 ish.

Trail M2 Lime/black Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.500.003.000.000.004.50

AM- Rather than run the trail, I decided to do the bench and run competition at the gym. You bench a % of your bodyweight as many times as you can (I had to bench 70%) then run a 5k. Each bench rep subtracts 30 seconds from your time. I haven't done much benching and no fast running in years so thought it would be interesting. I just wanted to beat a runner who did 4 reps, and Ken (gym manager) who did 9.

I did 11 reps, which I was happy with. I didn't want to overdo the run and injure myself, so started conservative. First mile was 8:06, second was 7:45 (note: I very rarely run faster than 8 min pace these days). I really kept increasing speed on the last mile and was working very hard- at the end, I was running sub-6:30 pace. Last 1.1 was at 7:09 pace, total time 23:43. Long cry from where I used to be, but good to get the legs moving. Who knows, maybe I'll sign up for an actual 5k again sometime soon. 

Road N2 Purple Miles: 4.50
Weight: 0.00
Comments
From jtshad on Thu, Sep 12, 2019 at 08:12:31 from 141.221.191.225

So did you beat the other guys?

From Jon on Sat, Sep 14, 2019 at 11:13:54 from 75.136.125.182

I beat the two guys I wanted to.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Frisbee on a hot, muggy, sunny day. 7v7, plus my team had a sub. We kept making mistakes, including a few bad throws by me, but were tied 2-2. They scored 2, then we fought back to win 5-4, aided by a couple questionable calls.

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

Frisbee day, 11 people. The other team played 6 for a while, then started subbing before the real game. It was a pretty well played game- I don't think there were any turnovers for the first 6 points. My team finally broke the other team and went up 4-3, then won 5-3 when Dennis dropped a kickoff. We didn't want him to go out with shame, so we played an extra point and almost scored, but the other team got it. I played fine- I honestly can't remember a single bad throw or missed catch today, though I may be forgetting one. Not a spectacular day for my play, but solid. Fun game today. I'm definitely lacking endurance compared to what I used to have. 30 extra pounds and 10% as much running will have that effect.

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

AM- it wasn't pretty, but I ran 6 miles today on GE trail. 8+ deer, no turkeys. Sore today, including a balky knee. Weights.

My daughter's school hosted their cross country meet today. I was the lone timer. Fortunately, I didn't mess up.

Trail M2 Lime/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.002.002.00

AM easy xt only

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

Stretch and weights only

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

Just foam roll/stretch. Going to dig out my patella tendon strap to see if that helps the knee.

Weight: 0.00
Comments
From steve ash on Fri, Sep 20, 2019 at 18:40:01 from 67.2.71.135

Keep going Jon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Knee feeling a bit better with my patella strap so played frisbee. Didn't play particularly well- quite a few bad throws. 5v5, other team had a sub. Hot and sunny, a little variable breeze. My team was down 4-2, tied it 4-4, but lost.

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

AM- figured I'd try a run. It didn't go well. Quad was really sore/tight/painful- ended up walking the last mile. I did see 8 deer, 6 turkey, and there was a coyote 10 yards away at the start that didn't even notice me till I called out, at which point it scampered away.

Trail M2 Lime/black Miles: 4.00
Weight: 0.00
Comments
From jtshad on Tue, Sep 24, 2019 at 19:10:54 from 65.129.143.27

Sorry that you are hurting again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

elliptical, stretch

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

XT, weights.

Spent Thursday through Sunday in Charlotte with my wife as my parents watched our kids. Enjoyed the Whitewater Center (rafted twice, and have the bruises to prove it), Aladdin, a comedy show (I had never heard of Preacher Lawson before but he was one of them and was hilarious- easy to see why he was a finalist on America's Got Talent... though, as he said, he lost to a 12 year old ventriliquist), Billy Graham Library, and enjoyed the NASCAR hall of fame a lot more than expected. I even won the NASCAR simulator race my last time. Now back to the grind.

My middle school daughter had her last cross country race of the season. She ran pretty well. Her team got 3rd, and the boys won conference. It's fun to cheer for them and watch them run.

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

AM first run in a week. Wasn't sure how my quad and knee would do, so first ran 2 miles on GE track. Slow but felt ok, so did 2 miles on the GE trail. Saw 2 deer.

97 degree high today. Tomorrow is 98. That's 20 deg above normal, and 5 deg above record highs from the 1930's. Isn't it supposed to be fall already?

Road N2 Purple Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

AM humid day, very sweaty run. Felt ok, wasn't moving too slow- 8:15 or so. 4 miles, 2 turkeys, 1 deer. Plus weights. High is 98 deg today, which will set all time October temperature record in Greenville by 5 degrees. Old high was from 1884.

Trail M2 Lime/black Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Lunch- 95 deg and sunny for frisbee (on a related note, the high tomorrow will be 69 deg. That's a big difference around here). 11 people. My team went up 1-0, then someone from the other team left and I swapped teams. Were down 1-4, fought back to 3-4, but then lost. I don't think I had any bad throws or drops, but could have done better on defense and the other team was pretty good.

Weight: 0.00
Comments
From Rob Murphy on Fri, Oct 04, 2019 at 14:09:49 from 163.248.33.245

I just calculated - it's approximately a 26 degree difference.

From Jon on Fri, Oct 04, 2019 at 18:50:01 from 96.33.83.28

Are you sure you're not a math teacher?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Frisbee on a 75 degree day (finally)- 6v6 with a sub on my team. The other team was killing us in the warmup, then started pulling it together, but made some bad throws and drops in the game so lost 5-3. I don't think I had any bad throws or drops, but could have done better on defense. My pulled groin is hurting a bit.

Weight: 0.00
Comments
From jtshad on Mon, Oct 07, 2019 at 14:56:10 from 141.221.191.225

I saw the news about GE pensions, does this affect you and create issues (not that GE hasn't done that already) that impact you adversely?

From Jon on Mon, Oct 07, 2019 at 21:15:32 from 96.33.83.28

Yes, I'm impacted. They are freezing all pensions. They aren't cashing them out, though- they will hold my current accrued pension until I retire at age 65, at which time I will be eligible for a very small (inflation-reduced) monthly payment. It's not every day you lose $500,000+ in expected retirement pay...

What can you do other than shrug?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

xt and weights

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

PM ran GE trail after work. 6 turkeys. Felt ok- less niggles than I expected, well enough I may try frisbee tomorrow.

Trail M2 Lime/black Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

6v6 frisbee. My team was really struggling- I think the other team scored 4 or 5 to start the warmup. We switched to a zone and started having more luck by taking away the long bomb and forcing the other team to make lots of throws. The disc point took over 5 minutes. In the game, the other team scored 2, then we scored 3 straight, then tied 3-3. We scored, they scored, then we closed it out with a 5-4 win. Hard fought game today with some long points and lots of running. My legs felt pretty good. I played well, too- I don't think I had any turnovers or bad throws in the game. Fun times.

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

Today is my 41st birthday. I guess my bithday is bad luck for frisbee. 10 people, 70 deg and sunny. My team was doing better in the warmup, including some hard hammers. In the game to 5, Sam kept throwing hard hammers that we weren't catching, Tom missed 2 knockdown on long bombs, I threw a disc at Chris's feet, and we overall did our best to lose. We did, 5-2.

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

XT and lifting

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

AM- high 50's and steady rain, ran on muddy GE trail. 3-5 deer, 6 turkey. Left hip is hurting for some reason after the run.

Trail M2 Lime/black Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

sore hips, so stretch and upper body lifting only

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

hips feeling a bit better, so did 10 min xt then lower body weights

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

Decided to play frisbee even though it may hurt my hips. 65, overcast, but humid. 6v6. My team was getting worked at the start- we alternated bad throws with drops. I think we only scored 1 of the first 7 or 8 points. It was terrible. We finally started getting things together after 20 or 30 minutes. Game to 5 started- we went up 2-1, then down 3-2, then 3-3, then down 4-3, then tied at 4. Both teams had several chances to win at the end, but we lost 4-5. I played mixed- some good throws, but some bad throws (I threw a bad one into the endzone on the last point). Some good D, some bad (knocked an awesome bomb away from Dennis, but gave up a few and ran out of juice- donating blood didn't help that). Some good catches, some bad (one great long score with Dennis all over me, but another that he knocked away). Fun, even game. I wish I was in the shape I was 3 years ago, not 30 pounds heavier and always fighting 1-2 niggles at a time. Such is age and too much food.

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

XT and lifting

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

AM 2 miles on GE trail and didn't see any deer or turkey- that's uncommon. 1 mile on track. Stretch.

Road N2 Purple Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

AM 4 on the treadmill (so I could stop quickly in case my hips started hurting, which they didn't). Then pretty good weightlifting.

Road N2 Purple Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Lunch- 13 people for frisbee, my team had sub. Right at the start, Kevin dislocated his pinkie finger. He popped it back in, buddy taped it, and kept playing. We had more speed and really dominated the game to 5, winning 5-1. They had some bad turnovers just before scoring. I had a couple of terrible drops but otherwise did fine. 10 people stuck around for another game- other team scored 2, then my team scored 2, then they won 3-2.

Busy weekend- church trunk or treat tonight, then I'm working an aid station early tomorrow morning with my eldest daughter for the local marathon, then attending Matilda the musical with 4 kids, then watching a soccer game. Sunday, we head to Atlanta after church to meet Marci's sister and her family, who is coming for a week to see us and enjoy a Southern Halloween. I hope it doesn't rain.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.001.002.00

AM- spent the past few days having fun in Atlanta. This morning, easy 1 mile jog and XT plus weights.

Road N2 Purple Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Am wanted to run at least 4 as long as my hip allowed it. Felt generally ok, ran 5. 

Happy Halloween today, everyone. The manager of my work gym loves this holiday so puts up tons of scary decorations and dressed scary clown style, plus there was food, pumpkin carving, etc. It was great.

Road N2 Purple Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

50 deg, sunny, light breeze for frisbee. 7v7, other team had sub. Very evenly matched. Some bad throws but very competitive today. I had a couple forced throws early but got that out of my system and threw well during the game. No drops. No team ever had a lead of more than 1. My team won 5-4. Some of the points took a long time with tough defense. Fun game today.

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

45 min elliptical plus weights

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

6v6 frisbee- 55 deg, partly cloudy, small breeze- perfect weather. I played fine, no drops and throws were fine. The team that received the kickoff scored every time, so my team won 5-4. Good game.

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

elliptical and weights. Woke up at 5 am to get in my workout before an early morning meeting that someone had scheduled. I got to my desk just in time for the meeting to start. At the same time, the rescheduled the meeting to another day. Sigh.

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

AM ran 4 miles on GE trail. Actually felt real good. 3 deer, 8 turkeys.

Trail M2 Lime/black Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM 6 miles on GE trail. Best I've felt on a run in a long time. Started 8:45 pace, ran lots at 7:45 pace. No turkeys (surprisingly) but about 5 deer. Then did hard session of weight lifting for 45 minutes. Today was my longest run since my injury in April.

Funny fact- when I first injured my groin in April, part of my rehab was regular weighlifting. At the time, one focus was the hip adductor machine, where I could only lift about 70 lbs. The trainer recommended to bump up the weight to the max 205 lb at the end to do a few static pushing reps. Well, I can now comfortably lift the max weight on that machine. On no other weight machine am I lifting more than half of the stack (or so), but on this one machine I am lifting the entire thing. I find that funny. I wonder if my leg scissor lock is now super strong.

Trail M2 Lime/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Lunch- 7v7 frisbee on a cool, sunny, breezy day (most significant wind in months). My team did really well in the warm up which is bad, cause the better team at first usually loses. In game to 5, my team went up 3-1, then the other team scored 3 straight, then my team scored 2 straight to win 5-4. Good game. I had a couple bad throws (one of which was still caught for a score) but otherwise threw fine, did fine defense, and didn't drop any passes. Fun game today.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.500.000.000.003.004.50

Busy day- soccer, church, more soccer. Went to gym after kid bedtime. 30 min elliptical, 1.5 run, weights.

Road N2 Purple Miles: 1.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Lunch- first very windy day of the fall. 6v6 plus my team had a 12 year old playing on it. The other team had 1 brand new guy and one pretty new guy, which really hurt them when throwing with the wind. Interestingly, the first 3 points were scored into the headwind. My team went up 3-1, then 3-2, then we won 5-2. I played fine, no big mistakes or spectacular plays. Wind games always add some throwing adventure. 

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

AM- it was cold, rainy, and windy so I ran inside. 4 miles. Then weight, except leg press caused pain in my left knee so I didn't do that one for sets 2 and 3.

Road N2 Purple Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM 5 miles running. Knee hurts when I bend it deep or push hard, but not when running so that's good.

Road N2 Purple Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Still cold so ran on treadmill. 8:30-8:00 pace, 6 miles, then 45 min weight session. Knee still bugging a bit, but not when running. I'll take it. 

Road N2 Purple Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Lunch- 6v6 on the old field (it's been raining so we didn't want to tear up our new field). Very, very windy. My team played poorly- lots of bad throws, drops, blocks, etc. Lots of turnovers by both teams due to the wind, but we got beat 5-1. It was a butt-kicking. 

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

Had a good weekend, lots of kid activities. Winning doesn't matter but is still kind of fun. Zach finished his baseball season a few weeks ago with 11-1 record. Aspen's soccer finished this weekend with a 10-0-1 record (same team finished 0-6-6 last year). Quincy's soccer team finished 7-2-2. Lots of fun to cheer on the kids and see them play hard.

Frisbee today was fun. 50 deg, muddy, overcast, slight breeze. We played 4 vs 5, my team had 1 fewer person on the field. Lots of running and I really noticed the bad cold I have right now. We were tied 3-3 before we made a few mistaked (2 bad throws and 1 drop) that doomed us, so lost 3-5. But I thought we did pretty well for ourselved considering we had fewer players and could have won.

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

No workout today. I went from feeling fine to having a pretty bad cold Sunday night. Monday, I felt good enough to play frisbee at lunch, but by the evening I felt terrible- completely stuffed up, fever, sore, tired. I fell asleep on the couch at 9, moved to my bed at midnight, and slept over 10 hours. I still feel very tired and weak today so will just rest from any workouts. Unfortunately, work demands will see me put in a 10-12 hour day in the office.

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

Sick, no workout. Losing my voice- I could give James Earl Jones a run for his money with voice sound right now.

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

Happy Thanksgiving, everyone. 

After a solid 1.5 weeks straight of being very sick (let's just say I've gone to bed before 10 pm more times this month than the previous 5 years combined), I'm finally starting to feel better. My family went to a local 5-can-per-person turkey fun run. 1.5 mile loop, you can run up to 4. I ran the first loop with my 4 year old- I was very proud of her as she barely complained and ran every step in 19 minutes! We caught my 6 year old halfway through so she joined us. Marci and Kinley ran 2 loops, Aspen did 3, Zach did 2 by himself (I'm proud of him- only 8 years old). Once a family friend showed up, I ran another loop in 13 minutes. I can tell I've been sick but had fun. Nice little course winding all around a high school sports fields. Big crowd, good way to start Thanksgiving.

Road N2 Purple Miles: 3.00
Weight: 0.00
Comments
From Rob Murphy on Thu, Nov 28, 2019 at 19:40:36 from 67.177.30.39

It's crazy how gritty little kids can be.

Hope you're feeling better soon Jon.

From jtshad on Fri, Nov 29, 2019 at 09:30:43 from 65.129.138.74

Glad you are starting to feel better, hope you had a wonderful time with family.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

AM 4 at the gym while Marci and two oldest girls shop. Planned to run easy 3 but felt ok so added 1 more mile.

Road N2 Purple Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Frisbee- 5v5, but then 1 got injured, then a second, so 4v4. I swapped teams early in the game due to the injuries. My team was down 3-1, then scored, at which point 2 people on the other team had to leave so we stopped at 2-3. We hadn't even played long, just normal length. I'm declaring it win a by forfeit for my team.

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

4 miles and weights. Legs are sore.

Road N2 Purple Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

AM 4 miles easy.

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

AM 5 on the GE trail. A little cool, wished I had some ear warmers. Slow, 9-ish pace. Saw 10 deer, 0 turkeys, and actually saw one other runner on the trail, which is rare.

Trail M2 Lime/black Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Frisbee- 50, overcast, small breeze. 5v5, other team had sub. My team was KILLING ourselves all warmups- drops, bad throws, etc. We were getting our butts kicked. Game to 5 started and we went up 2-0, then gave up a goal, then scored 3 more to win 5-1. So the rule holds: whichever team does worse in the warmup wins the game. 

4v4 game 2, my team won 3-2.

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

AM Marci out of town so I'm working from home and watching my youngest. 5 miles running, then weights.

Road N2 Purple Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Am 6 at the gym

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

4v4 frisbee- cool, windy. My team struggled with the fundamentals today- bad throws, drops, bad reads, etc. Sometimes we did ok but then had long stretches of unforced errors. In the game, we were down 0-4 (ouch) before partly redeeming ourselves with 2 straight points before the other team put us out of our misery. 2-5. Ouch.

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

Elliptical only. Kind of tired and sore.

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

AM 36 degrees, windy, and steady rain all day did not sound inviting. I've had a few niggles but decided to try a run on the treadmill to see how it all felt. I actually felt good and was faster than anytime the past month, with no pains during the run. Extended to 6 miles. Then weights. Saw Aaron in the gym- he told me the lunch run group is now completely gone. It was good while it lasted.

Road N2 Purple Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Frisbee 7v7 plus my team had sub. Very even game, back and forth. We were down 3-4, scored, then the other team got the disc to within 1 foot of winning but turned it over and we patiently worked it down for the 5-4 win.

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

AM- 5 miles on treadmill as it was again cold and rainy, then weightlifting. I spent most of the day in the gym building a gingerbread house (well, actually, a gingerbread RV park complete with BBQ grill and kiddie swimming pool). I feel very unmotivated to work hard as we were informed yesterday that my group is now reduced from 4 engineers to 2. We had 12 of us 2 years ago and 6 at the start of this year. There's no way just 2 of us can do the work so I honestly don't feel like trying. I'm tempted to go all Office Space on them, and I feel pretty good about it :)

Road N2 Purple Miles: 5.00
Weight: 0.00
Comments
From jtshad on Wed, Dec 18, 2019 at 05:07:39 from 65.129.147.18

Sorry about the continued job woes. We are facing the same challenge though not due to forced reductions but retirements or people leaving for higher paying positions and the lack of ability or willingness to rehire. My division has three teams, the other two teams workload has doubled in the past 5 years, yet the staff has dropped from 13 people to 5 people who together provide 3 FTE's effort. Due in part to the supervisors absorbing the pain and not really addressing the workload until it became unmanageable. The senior leads in my office who did see it coming...retired instead of fighting. Unreasonable expectations on the job is hard and depressing, I am sorry this issue has continued for you after all this time. I pray that you find a path forward...DOE has direct hire authority right now, hint hint.

From Jon on Thu, Dec 19, 2019 at 21:09:17 from 96.33.83.28

Thanks, Jeff. I appreciate the hint but I'm still not interested in working for the government.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Goody day 2 at work. Ate too much. Then went running. Didn't puke. Moving faster than seemed reasonable given stomach grumblings. Stopped at 4 miles. GE trail- no animals, but did see some people. That's not uncommon for the mid-afternoon runs. 

Trail M2 Lime/black Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Am 5 in gym due to watching kid, then hard weight session. I'm done going in to work for the year.

Trail M2 Lime/black Miles: 5.00
Weight: 0.00
Comments
From Little Bad Legs on Sat, Dec 21, 2019 at 11:23:03 from 174.52.198.59

Enjoy your work break Jon and Merry Christmas!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Today was pretty much the perfect frisbee day. I donated blood last night but generally felt ok (winded at times). We had 14 people on a sunny, 50 deg day with almost no wind. My team made lots of unforced errors but the other team did, as well. Both teams generally did well mid-field but turned it over near the goal line. My team was down 2-0, then 3-1, then 4-2. We buckled down and scored 3 straight for the win- awesome. 8 people stuck around for another team. My team again trailed all game but won 3-2. I caught fine, had a few bad throws but generally was fine, but really had some good defense. Kevin was on the other team and is one of the younger, faster, more athletic guys who generally catches everything near him. Maybe I should donate blood more often cause I outjumped him on 4 or 5 long throws to him and kept him from scoring. It was fun and likely won't happen again.

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

AM ran 4 miles and weights

Road N2 Purple Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

AM 3 miles slow and sore. Then weights

Road N2 Purple Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

AM- a group got together from church to play ultimate frisbee. Lots of people, with ages from 8 to 40+, so we did 2 fields. Fun times. Muddy and slick, especially for those people who didn't wear cleats.

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

AM 5 running, then weights

Road M2 3 Orange Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

AM McCall Rd 4 miles. Then went to see Frozen 2 with the whole family. After, played 2 hours of Ga Ga Ball. Tore the seat of my jeans wide open. Fortunately, someone had a pair of scrubs I could put on overtop.

Finished the year way under 1000 miles, and that includes my crosstraining and frisbee. Wow. Low.

Road M2 3 Orange Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
710.500.003.000.00153.50867.00
Road N2 Purple Miles: 193.00Road M2 3 Orange Miles: 90.50Trail N2 2 Orange Miles: 67.00Trail M2 3 Miles: 36.00Trail M2 Lime/black Miles: 75.00
Weight: 0.00
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