I'm retired from racing. Really.

Sunrise Run 8k

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Member Since:

Feb 24, 2007



Goal Type:


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:


None for now

Long-Term Running Goals:

Unretire at some point

Run a sub-6 hr 50 miler

Win a 100 mile ultramarathon


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: 11.00 Month: 38.00 Year: 698.50
Fastwitch Lifetime Miles: 82.50
Trail N1 Lifetime Miles: 86.50
Road N1 Lifetime Miles: 31.00
Stinson Lifetime Miles: 541.50
Trail M2 2 Black Lifetime Miles: 418.50
Trail M2 3 Lifetime Miles: 495.60
Trail N2 2 Orange Lifetime Miles: 418.00
Road M2 3 Orange Lifetime Miles: 333.50
Road N2 Purple Lifetime Miles: 284.00
Trail M2 Lime/black Lifetime Miles: 51.00
Race: Sunrise Run 8k (4.97 Miles) 00:28:01, Place overall: 16
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles

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

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

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

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

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

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

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

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

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

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

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

Nice job. Spot yourself a minute for the humidity.

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

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

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

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

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

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

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

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

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