I'm retired from racing. Really.

FireKracker 5k

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Location:

Greenville,SC,

Member Since:

Feb 24, 2007

Gender:

Male

Goal Type:

Other

Running Accomplishments:

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

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

Former World Record holder in 100 x 5k relay 

Ultra history:

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

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

Short-Term Running Goals:

Goals 

Enjoy running, stay fit (and maybe lose a few pounds). Play ultimate frisbee.

4 year coach of Langston Middle School- love it

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:

Click to donate
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Miles:This week: 18.00 Month: 77.00 Year: 761.50
Fastwitch Lifetime Miles: 82.50
Trail N1 Lifetime Miles: 86.50
Road N1 Lifetime Miles: 31.00
Trail M2 Lime/black Lifetime Miles: 297.00
Road M3 Grey And Yellow Lifetime Miles: 324.00
Road N2 Purple 2 Lifetime Miles: 222.50
Road N2 4 Grey Lifetime Miles: 29.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
649.500.000.003.00177.50830.00
Road M3 Black And Blue 2 Miles: 86.50Road N2 3 Grey Miles: 91.50Road M3 Grey And Yellow Miles: 184.50Trail M2 Lime/black Miles: 38.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

1 hour elliptical and weights.

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

90 min ice skating with the family, no other workouts

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

Lunch- today was work holiday so we got 9 people at frisbee. Sunny, 50, little breezy. The other team had a sub. Very fair teams- we broke the other team first and scored 1-0, then traded points the rest of the way till we won 5-4. Then we won 3-1. Fun times. Had 3 teenagers/college kids there. My knee was painful and limiting but not so much I couldn't play. 

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

one hour elliptical and weights

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

PM- 6v6 frisbee. Tied 3-3 then my team won 5-3. Then 4v4, my team won 3-1.

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

An hour crosstraining and weights, while watching the movie Everest. That was a pretty dramatic period on the mountain, tragic. 

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.007.007.00

PM- xt on elliptical for over an hour while watching Rams-Seahawks. Ran into coworker Paul, who I have only seen a few times since Covid, so we grabbed dinner afterwards and chatted for 2 hours.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.003.006.00

Lunch- first run in quite a while. Didn't want to do it- knee still painful but improving. 3 run, 30 min xt.

Road M3 Black And Blue 2 Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.002.005.00

3 run, 2 xt, 1 weights

Road M3 Black And Blue 2 Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Chilly and breezy for frisbee. 6v6- the other team scored first then my team won 5-2. Both teams didn't play great with drops and bad passes, sometimes comically so. Laughed. Then had 5v5 for next game- tied 2-2, there were dozens of turnovers and it was hard to complete passes (the cold and wind didn't help, but mainly it was just one of those strange days). My team lost 2-3.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.001.506.00

PM 4.5 run 1.5 xt weights

Road M3 Black And Blue 2 Miles: 4.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

xt

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.002.005.00

3 miles run, 2 xt, weights

Road M3 Black And Blue 2 Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

PM 7 miles. Longest run and best I've felt in a while. I tried to donate blood on Saturday but almost passed out about halfway through so had to stop. I guess not losing a while unit of blood helped the run.

Road N2 3 Grey Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Lunch- 5 miles running, weights. Feel good again.

Road N2 3 Grey Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

PM- 14 people for frisbee. Perfect weather- in the 50's with no wind. Fun game with some long points. I had a half dozen bad throws but otherwise played good- I think I threw 3 or 4 scores for our team. No drops. My team won 5-3 and 3-2.

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

PM- some sore/tight muscles and tired right from the start. Almost turned around within the first 5 minutes, but ran 3 miles at 9-ish pace. All I had time for before a work meeting and then my kid's birthday party

Road N2 3 Grey Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4v4 frisbee so lots of running. Great weather, mid-50's and minimal wind. Pretty even game- I had one terrible drop on a long bomb that hit my hands, plus a coupld throws, but otherwise played good. My team eeked out a 5-4 win.

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

Lunch 5 miles and weights. Then off to watch my daughter get baptized.

Road M3 Black And Blue 2 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Lunch- only had time for 3 miles before my first-ever acupuncture treatment.

Road N2 3 Grey Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Lots of rain tomorrow so we did frisbee today. Warm, mid-60's and humid with wet field from rain yesterday and this morning. 11 people, the other team had a sub. 

We got down 0-2 with some untimely turnovers. Tightened up a bit and eventually tied it 4-4 but lost. Then we did a second game and quickly won 3-0. Then we did a 4v5 (my team down a player) and lost 1-3. Lots of running.

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

Lunch- run and weights. Right hammy/quad a bit weak/sore the last mile.

Road N2 3 Grey Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

PM- 4 miles. That's all

Road M3 Black And Blue 2 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Sunny and low 40's for frisbee. My team had 4 people, the other team played with 5. Pretty even during the warmup- definitely some funny turnovers. On one point, the rest of my team was getting water, so it was just me on defense against 4 people. They flubbed the second pass and I got it, then threw it to Dennis for the point when he ran in. Almost a solo point!

In the game to 5, my team started playing very well with few turnovers, and the other team worked the disc down the field but turned it over 4 or 5 times near or in the endzone. My team won 5-1, a blowout even though down a person.

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

Lunch- 5 run, weights

Road N2 3 Grey Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

PM 7 miles in about an hour, weights

Road N2 3 Grey Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 run

Road M3 Black And Blue 2 Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

PM- 16 people for frisbee (too many). I played poorly- I had trouble completing passes that should not have been hard. We got beat 5-2. Then we did a second game and won 3-1, with all our points being scored by 13 year old Noah.

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

Leg was gimpy so did xt and then weights

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

9 people came to frisbee- we played 4 vs 5, I was on team with 4. Mid-50's, blustery wind that kept changing directions and making throws excting. My team won 5-2 aided by some bad turnovers by them and lots of patience by us. Then 1 person left so I switched teams, 4v4. My team won 3-1.

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

Lunch 4 run and weights. Left Achilles has been finnicky so I didn't want to push it more.

Road M3 Black And Blue 2 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

PM- ran 4 during my kid's soccer practice. Would like to do more but my Achilles was still sore.

Road M3 Black And Blue 2 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

PM- frisbee. 6v5, the other team played with an extra man all game. They scored first and we traded points till 3-3 but we were never able to score on turnovers. They scored twice at the end to win 5-3. We won second game 3-1, then lost 2-1.

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

xt and weights

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.004.006.00

Lunch- ran 2, then stopped due to my sore calf/achilles. Did some xt.

Road M3 Black And Blue 2 Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.002.005.00

PM 3 run 2 xt. It's a very rainy week.

Road N2 3 Grey Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.005.006.00

Only ran one mile due to calf/achilles, then xt and weights

Road M3 Black And Blue 2 Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

I probably should not have played, but I went to frisbee. I was hobbled and my limp was bad by the end. 6v6. In the game to 5, my team led 2-0, then the other team led 3-2, then my team won 5-3. My team lost 4v4 with score of 3-1.

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

First workout in 1.5 weeks due to painful achilles. did 30 min elliptical and then weights

Weight: 0.00
Comments
From jtshad on Sun, Feb 28, 2021 at 09:00:28 from 75.174.12.167

Sorry about the Achilles issue. Hope it gets better soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

elliptical and weights

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.003.004.00

I actually ran 1 mile today, then elliptical and weights

Road N2 3 Grey Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.003.005.00

2 miles running, xt

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

Played a bunch of pickleball today for the first time ever. It was fun.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.001.004.50

At gym

Road M3 Black And Blue 2 Miles: 3.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.002.005.00

PM- Had a nasty stomach bug that took me out of commission for a few days. Finally felt better today and wanted to test out the leg. Felt ok but twingy. Hmm. 

Road N2 3 Grey Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Finally played frisbee again- upper 70's. 5v5. other team had a sub. My team won 5-3.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.001.004.00

No workout yesterday with all the kids' activities, but I did donate blood. Rainy today so no sports- went to the gym. Ran 3 miles, 1 xt, weights

Road N2 3 Grey Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Ran 4. That is all.

Road M3 Black And Blue 2 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.001.505.00

No workout Thursday- long day at work getting ready for family trip on Friday. Friday was the first time we drove to Dollywood and drove home the same day- so lots of walking (weather was mid-40's with intermittent rain, so not ideal). Went to the gym on Saturday, 3.5 run, some xt, and weights.

Road N2 3 Grey Miles: 3.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Lunch- ran 4 outside. First outside run in quite a while (due to weather, injury, and not running)

Road M3 Black And Blue 2 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.003.507.00

AM- 3.5 miles running before leg hurt enough to stop, 35 min xt, then weights. Multitasking the whole time, listening to work meetings.

Road M3 Black And Blue 2 Miles: 3.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

First frisbee in a while for me. 60's and overcast, no wind. 5v5, other team had a sub. Slight advantage to the other team but fairly even. My team had some errors and lost 5-1. Ouch. Then we won 3-1.

Weight: 0.00
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
4.000.000.000.000.004.00

AM- 4 miles around home, then weights

Road M3 Black And Blue 2 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Lunch- 5 miles. Nice weather. Leg didn't hurt much.

Road M3 Black And Blue 2 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Lunch- 3 miles and weights

Road N2 3 Grey Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

xt

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

Sunny but chilly and windy for frisbee. 5v5 but other team had advantage (we had the 13 year old who isn't as good as everyone else). Bad day for games- we lost 5-2, 3-1, then 2-1. Ouch. My leg didn't feel bad, though.

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

PM- 6 miles running, felt fine. Weights.

Road N2 3 Grey Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Dollywood and Pigeon Forge Mon to Wed so no running. Today I did 5 miles plus weights.

Road M3 Black And Blue 2 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.003.004.00

A bit of running and elliptical. Planned to weight lift but felt very low energy so didn't.

Road N2 3 Grey Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

PM- ran in 85 deg heat during my daughter's soccer practice- oofdah. Actually had to stop after 12 min as I felt terrible. A bit of a rest, bathroom break, and big drink and I decided to go a few more minutes. Felt better and chugged along for 45 min or so- not a fast pace, but nice to keep going.

Road N2 3 Grey Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4v4. My team was a bit outmatched but the other team could not catch a thing in the warmup- I think my team scored 7 or 8 of the first 9 points. Game to 5, the other team scored first and no team ever broke point, so we lost 4-5. Then my team won second game 3-2. Good times.

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

Long day of work, soccer game, and soccer practice. Made it to the gym after youngest 3 kids in bed. Ran 5 miles, weights.

Road M3 Black And Blue 2 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

9 people at frisbee so Noah alternated teams. We traded points till 3-4 with few turnovers. We forced a turnover but gave it back and lost 5-3. I had some great long throws but some incomplete ones, too. Still fun.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.002.006.00

AM- first workout in a while. So sluggish. 4 slow miles, some xt, then weights.

Road N2 3 Grey Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

6v6 for frisbee on a very windy day. My team fought back from being down 3-4 to win 5-4, but then we lost 0-3.

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

AM 6 run, weights. Rainy outside, so last day of rec soccer games is a washout. My 6th grader has one more game on her school team before the MS tournament.

Road N2 3 Grey Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Made it to the gym after the kids were in bed, thanks to a long day at work. Quick 4 mile run and weights, finishing right as it closed at 10:30.

Road M3 Black And Blue 2 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM- ran 5 miles at the gym while listening to a work training meeting. Exciting.

Road N2 3 Grey Miles: 5.00
Weight: 0.00
Comments
From jtshad on Thu, Apr 29, 2021 at 05:55:47 from 75.174.44.181

At least this a good way to multitask.

Hope you and your family are doing well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

4v4 frisbee today- hottest day of the year so far (mid-80's and sunny). Felt tired. My team was up 3-1 but lost 5-3. 

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

PM- 4 on a hot afternoon

Road N2 3 Grey Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Went to gym at 9 pm. Had time for 5 miles, foam roller, and weights

Road M3 Black And Blue 2 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

PM- 6v6 frisbee on a sunny, warm, blustery day. I thought my team was outgunned and the other team scored the first point. After a very long point, my team scored, and then followed that up with 4 more hard faught points. I would not have guessed we would win 5-1.

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

Achilles/ankle sore, so did elliptical and weights

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

5v5 frisbee. My team won 5-1, then I switched teams and my new team won 3-2.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.004.007.00

Run, elliptical, weights

Road N2 3 Grey Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Run 4 and weights before donating blood.

Road M3 Black And Blue 2 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Pounded the pavement during the day. 4 miles. Felt really slow- only remembered later that I donated blood yesterday, so I'm sure that didn't help. I've been having some pretty bad ankle pain for the past few weeks, and today my hips also hurt. My shoes used to last 500 miles, but I think I need to retire them early. The shoes are still my old Pearl Izumi shoes, so manufactured in 2014. I'm sure sitting on a shelf for 7 years doesn't help them. And, I'm about 40 pounds heavier than my lean racing days, also leading to shorter life. Hopefully changing shoes will help with my ankles.

Road N2 3 Grey Miles: 4.00
Weight: 0.00
Comments
From jtshad on Tue, May 11, 2021 at 16:52:48 from 141.221.191.222

Hope you feel better and new shoes help. Unfortunately they don't help much about getting old! Hang in there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

Elliptical and weights

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

Lunch- 6 miles in 53 minutes. My ankles felt much better with brand new shoes.

Road M3 Grey And Yellow Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

5v5 frisbee on a beautiful day. I could definitely tell I recently donated blood- fatigued, slow to recover from a run. My team lost 5-3.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.003.006.00

Evening- 3 run, 3 xt, weights

Road M3 Grey And Yellow Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

80 deg and sunny, 6v6 frisbee. I was having a few throwing issues but was catching just fine so caught quite a few long bombs. I also blocked 4 or 5 of Tom's throws. My team won 5-4.

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
4.000.000.000.000.004.00

85 deg and sunny with some wind. 6v6 plus my team had sub. We won 5-4, then had 5v5 game we won 3-0.

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

Tired of road and treadmill so drove to GE trails. Holy cow was it hot and I'm out of shape. I ran and walked about 4.5 or 5 miles. Saw somewhere between 2-5 deer (not sure if some were repeats on the way back) and no turkey or people.

Trail M2 Lime/black Miles: 4.50
Weight: 0.00
Comments
From Rob Murphy on Sun, May 23, 2021 at 17:22:05 from 67.177.30.39

More trails are good for the soul.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

PM- 90 deg for the first day of middle school cross country tryouts. 37 kids showed up. Had some fun activities, I think it went well. Then I went to the gym for 3 more miles and lifting.

Trail M2 Lime/black Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.500.000.000.000.001.50

Day 2 cross country tryouts. Not sure how far I ran- we will call it 1.5.

Trail M2 Lime/black Miles: 1.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

13 people came to frisbee, my team had a sub. Very hot, humid, and windy (sunny and low 90's). My team won 5-4, beating a zone by the other team. We won second game 3-1.

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

PM- only ran 1 mile setting up the cones for cross county. It was 90 deg, though. My car was in the shop and it was my first real day back at work since last March, so I was only home about an hour between 7 am and 8:30 pm.

For cross country, a couple of our slowest kids didn't show up for the time trial. In the end, the AD and I agreed to keep 38 kids instead of the planned 32, meaning we only had to cut 1 kid (to be fair, he ran 2 miles in 35 minutes, almost 15 minutes slower than the next slowest person). I'm glad we aren't cutting the others. It will be a big, hectic, fun team. We are returning 25 runners and adding 13 new ones. 

Trail M2 Lime/black Miles: 1.00
Weight: 0.00
Comments
From Jason D on Wed, Jun 16, 2021 at 21:07:50 from 73.161.42.48

This sounds like quite an adventure. I hope you are enjoying it, Jon. I hope you and your family are well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5v5 frisbee. My team never led till we won 5-4. Then I went to the gym, ran a few more miles and lifted.

Road M3 Grey And Yellow Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5

Road M3 Grey And Yellow Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

3 run and weights

Road M3 Grey And Yellow Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

5v5 plus my team had sub at frisbee. No team led by more than one. My team lost 5-4. We won second game 3-2.

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

Hot, humid, sunny day. 4v4. My team didn't have the speed or throwers to win, and, sure enough, we lost 5-2.

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

PM- 7 miles and weights. Best I had felt in a while on a run, and my longest run. Could have kept going further.

Road M3 Grey And Yellow Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

very slow run

Road M3 Grey And Yellow Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 run and weights

Road M3 Grey And Yellow Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

15 people at frisbee. My team lost 5-3 and 3-2. We never led.

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

PM 5

Road M3 Grey And Yellow Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

I think we had 13 people, with the other team having a sub. My team won 5-4 and 3-2.

Weight: 0.00
Comments
From Nic on Sun, Jul 04, 2021 at 15:53:58 from 174.248.253.108

Howís life and running? I ended up having a high tibial osteotomy and cartilage restoration procedure in October last year with the goal of being able to run again. Very very painful procedure and recovery. I started feeling better and even tried jogging last month but had a strange pain in the back of my leg that I got checked and found a deep vein thrombosis blood clot. So now Iím on blood thinners and canít do any physical activity. Still hoping to run again but it will be a few more months.

Race: FireKracker 5k (3.11 Miles) 00:23:57
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.003.000.004.00

AM- travelling for a month. My whole extended family did the Idaho Falls FireKracker 5k. My first race in 4 years, and I haven't run for 3 weeks. I ran most of it with my 13 year old daughter and my niece's husband, Brenden. He pulled away just after 2 miles (meaning it's the first time I'm not the Griffin family champ ever since I joined the family), and I pulled away from my daughter with half a mile to go, encouraging her to keep up. She fell 30 yards or so behind but pushed hard with a last kick. Alas, she was too late and I beat her by a few yards but less than a second. Since most my runs are 8:30 pace or slower, I thought sub-24 was ok. Interesting how much slower I am now than 7 years ago, though. My family won 3rd place in the team division, netting us a box of long sparklers.

Road M3 Grey And Yellow Miles: 4.00
Weight: 0.00
Comments
From Rob Murphy on Wed, Jul 07, 2021 at 13:53:00 from 67.177.30.39

"The journey of 100 miles begins with a 5k"

- Confucius

From Jon on Thu, Jul 08, 2021 at 12:16:43 from 165.225.10.151

Nice!

Except this won't be a journey back to 100 milers...

From Rob Murphy on Thu, Jul 08, 2021 at 13:28:18 from 67.177.30.39

That's good since 100 miles is excessive :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

First frisbee in a month. Made lots of mistakes. Teams were very uneven (I said so right at the start) and we lost 5-1. Then we had a game with fewer people and my team won 3-1.

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

First run in a while. Felt terrible. 4 miles.

Road M3 Grey And Yellow Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Hot for frisbee. My team won 5-3.

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

AM cross country optional workout. 17 kids came. Only 1 puked.

Road M3 Grey And Yellow Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

5 and weights

Road M3 Grey And Yellow Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

5v5. My team won 5-3 then lost 2-3.

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

Lunch- 5v5 frisbee, my team won 5-3

PM- cross country practice. 17 kids came. Lots of rumbling thunder in the distance.

Road M3 Grey And Yellow Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

AM 5 miles at about 45 min. Felt... fine.

Rob Murphy, where did you go?

Road M3 Grey And Yellow Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

AM 6

Road M3 Grey And Yellow Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

6v6 on a very hot (mid 90's) day. No wind. My team won 5-3 then 3-0. Kevin was in town for the week, first time we've seen him in a while.

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

6v6 frisbee. Hot and very muggy, overcast, almost no win. My team won 5-3 then lost 2-3.

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

AM- cross country practice. 2.5 miles at Lake Conestee. 17 kids showed up again. School and the real season starts in just over 2 weeks.

Trail M2 Lime/black Miles: 2.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Ran 4 and weights

Road M3 Grey And Yellow Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Frisbee- my team won 5-0 despite playing 4 of the 5 points down a player, 3 against 4. I'm darn happy with that. Then we lost 2-3.

At 10:30 pm, ran 3.5 or 4 miles with the cross country daughter

Road M3 Grey And Yellow Miles: 3.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

Sore/tired from yesterday double workout and I didn't want to overdue it. 40 min xt, then weights.

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

7 people again for frisbee. My team won 5-4, then we played another game but stopped when it was 1-1 after Haley bounced off me and got hurt.

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

Cross Country practice. 19 kids today.

Trail M2 Lime/black Miles: 2.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

10 pm run with my daughter. Didn't feel good.

Road M3 Grey And Yellow Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

AM- at gym on treadmill during hours of work calls. Felt terrible even before I started so I walked a mile, and wasn't sure I could run at all. Ended up alternating walking and running miles for a while. Ran 4, walked 3. Then lifted weights. I'm glad I got some run in. I'm not sure all the reasons I've felt so tired the past few days- not enough sleep, poor diet, out of shape? I'm sure they all contribute.

Road M3 Grey And Yellow Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Ran 2 miles with my daughter before work. Thought we'd have frisbee today so didn't want to run too far. However, thunderstorms and not enough players led to frisbee cancellation. Maybe I'll do more tomorrow, if my ankle feels better (randomly started hurting today)

Road M3 Grey And Yellow Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

Leg hurts. I'm a bit worried. maybe did too much on Tuesday? 40 min xt and weights today

Weight: 0.00
Comments
From Mike on Fri, Aug 13, 2021 at 06:56:54 from 168.213.12.2

Your mileage work looks just fine, so that's surprising to read.

I do have to say, sometimes with the treadmills, it is easy to make very minor incorrect movements in form and then repeat the error for the thousands of steps on the treadmill- especially if you keep it at the same pace throughout and don't vary the incline. Just a thought.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

First official cross country practice was rained out but I ran 2 miles with my daughter after dinner. Tomorrow looks like a washout, too, thanks for Fred. Kinda bummed- I have lots of fun things planned for the kids, and our season is already short (finished Sept 28)

Road M3 Grey And Yellow Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Got stuck late at work due to several tornados on the ground (5 in all), missed my chance to workout due to family stuff in the evening. Cancelled cross country second day in a row. We will have at most 5 practices before our first meet.

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

Hot and muggy day, 10 people at frisbee. Both teams pretty sloppy at first, especially my team. We turned it around just in time and won 5-1. Then won second game 2-1.

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

Finally had cross country practice- went well, especially the reverse time trial. I went to the gym after for more running and to lift

Trail M2 Lime/black Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

I think we had 13 people today. My team lost 5-3 and 3-2.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.003.006.00

3 xt 3 run

Road M3 Grey And Yellow Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

PM- 3 miles at cross country practice

Trail M2 Lime/black Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.003.005.00

AM- elliptical and weights

PM- somewhere around 2 miles during cross country practice

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

Hot and humid, 6v7 (my team had sub). We were tied 4-4 and other team scored but insisted they only had 4 points still (they didn't keep good score). Then we won 5-5 :)

Won second game 3-1

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.003.006.50

PM cross country practice and gym including weights.

Tired of life. Covid. Work. Just all of it.

Road M3 Grey And Yellow Miles: 3.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Got beat 5-1 at frisbee

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

Ran about 7 during very hot mid-day at Hartness, trying to map out a cross country course.

Trail M2 Lime/black Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.500.000.000.000.001.50

PM- somewhere around 1.5 miles as part of XC practice

Road M3 Grey And Yellow Miles: 1.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.504.50

AM- some elliptical

PM- first XC meet of the year. Part of Hurricane Ida was moving through during warmup and most of us got SOAKED, but the boys were excited and enjoyed the rain. Everyone ran well- it was just a scrimage, but both boys and girls had 7 of the top dozen runners. Girls had 7 of the top 8. Pretty good.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.003.006.00

AM- xt and weights

PM 6v7 (other team had sub). My team won 5-3 and 3-1. Carlos was on fire, scoring most of the points for my team.

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

Didn't really get much running yesterday at XC practice.

Lunch- beautiful day today, around 80 deg a slight breeze. 6v6. Game was tied 2-2, then we lost 5-2. Won second game 3-2.

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

No run, but was part of a group of 27 people who climbed Table Rock. I was proud my kids made it the whole way. I carried someone else's kid in a kid carrier for 4 of the 7+ miles- my legs and shoulders will be feeling it tomorrow.

Weight: 0.00
Comments
From Rob Murphy on Mon, Sep 06, 2021 at 20:25:59 from 67.177.30.39

That brings back memories.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Somewhere around 3 miles at the cross country meet (boys and girls won, boys scored 19, girls scored perfect 15), then running the course for next week. Then I spent a while cutting thorny vines and barbed wire to clear the course.

Road M3 Grey And Yellow Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

Left achilles and quads still hurting from Monday so didn't want to run. 50 min elliptical and weights.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.001.005.50

About 1.5 miles at XC practice, then 3 miles on treadmill watching football, then some elliptical.

Road M3 Grey And Yellow Miles: 4.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

15 people at frisbee- full house. My team led the whole game 1-2 points till the other team scored 2 straight to win 5-4. Ouch. Then we lost again 2-3. Bummer.

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

Somewhere around 6 miles, marking the entire cross country course for tomorrow, then running it with the team, and running back and forth with all of it.

Trail M2 Lime/black Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Busy all afternoon with the meet. It went well. Kids hated me for putting a huge hill in the last quarter mile. I love it.

Road M3 Grey And Yellow Miles: 5.00
Weight: 0.00
Comments
From Jason D on Wed, Sep 15, 2021 at 12:00:34 from 73.161.42.48

Part of the fun of cross country, which I always wanted to do after I started running but never have. Our University's cross course is laughable. It would be great for tempo running but there are only a few small inclines.

From Jon on Wed, Sep 15, 2021 at 19:28:08 from 75.136.121.106

Growing up in Colorado, some of the courses were easy but some were incredibly hard (crossing creeks and canals, running up dry streams, climbs so steep they had to string a rope, steep climbs). The harder the race, the better I did- I was not a fan of races on golf courses.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

Achilles is still sensitive so I did 50 min elliptical then weights

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

PM- annual indian run day at cross country. Sprinkling, 70's. I wasn't sure my Achilles would let me do it but I ran the whole thing- about 5 miles during the whole practice, by far the most of the year.

Road M3 Grey And Yellow Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Lots of drops and some bad throws mean we lost 5-2.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.500.000.000.004.505.00

PM- .5 miles or so in practice on a rainy day. After practice, watched MNF on the elliptical.

Trail M2 Lime/black 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 weights while on a work call. This afternoon had another cross country meet- boys and girls teams both won again.

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

11 people for frisbee, my team had sub. Very even, back and forth. My team lost 4-5 then won 3-2.

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

A few miles during cross country practice.

Road M3 Grey And Yellow Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Nice weather but bad day at frisbee- I got very frustrated and left right when the game was over. My team had quite a few drops, which is fine. But we also repeatedly had stupid throws (read: difficult, low probability, unnecessary). But what really gets my ire is when there's a lack of effort. Time and again, we would turn it over and most of the team would not make any effort on defense, standing and watching while 2 of us tried to cover 3 to 5 of the other team for an extended period. Not trying gets to me. I lost my temper. I might need to take a break for a while.

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

Ran 3 miles with Aspen

Road M3 Grey And Yellow Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.500.000.000.000.001.50

PM- a bit of running at the last cross country practice of our short season. I hope the championship race goes well tomorrow- knock on wood, both teams will continue their unbeaten season with two conference championships.

Road M3 Grey And Yellow Miles: 1.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.003.007.00

AM running, elliptical, and weights

Road M3 Grey And Yellow Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Had surgery, no physical exertion for a week or more.

Weight: 0.00
Comments
From Rob Murphy on Thu, Sep 30, 2021 at 20:26:07 from 67.177.30.39

More information please!

From Jon on Fri, Oct 01, 2021 at 08:56:38 from 104.129.204.75

It's not a big deal, just removed myself from the gene pool... :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

PM 4 slow miles on GE trails after work. Lots of turkeys, no people. Felt like I expected after almost 2 weeks off. First time running on dirt in a long time. That was nice.

Road M3 Grey And Yellow Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

XT and weights

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

AM- 5 miles. Was still slow (9 min miles?) I felt much better than my Monday run.

Road M3 Grey And Yellow Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Frisbee won 5-4.

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

It's been a very stressful week. Found out last Friday I'd likely lose my job, then found out today I will keep my job. That is a relief. Also had a 4 day vacation to Hilton Head/Savannah and my parents were here, plus turned another year older. Plus participated in a mass walkout/protest today at work (you can even see me in a few news clips). I'm glad this week is winding up. Tomorrow I should be able to play frisbee then will go backpacking tomorrow night with my oldest kid- should be great leaf views, too.

Weight: 0.00
Comments
From Bret on Fri, Oct 22, 2021 at 07:15:37 from 99.1.32.252

Sorry...that's a lot of stress. A nice easy run may provide some relief or distraction.

From steve ash on Sun, Oct 24, 2021 at 18:16:59 from 107.77.229.140

I looked up a news clip on the walkout by GE employees. Conflicted feelings about vaccinations especially when they are mandated. I don't agree with that. However this vaccine has saved a lot of lives.

From Jon on Sun, Oct 24, 2021 at 19:24:08 from 75.136.121.106

There's lots of things that can save a lot of lives- lowering the speed limit to 10 mph or getting rid of cars entirely. Outlawing sugar and smoking and alcohol. I don't want my kids growing up in a world where their ability to hold a job, attend school, go shopping, or do any other normal activity is dependent on mandates such as this.

From steve ash on Sun, Oct 24, 2021 at 21:32:39 from 107.77.229.227

I get it. I work at a hospital though. Perhaps see the bigger picture? This is not a government conspiracy for control.

From Jon on Sun, Oct 24, 2021 at 22:48:10 from 75.136.121.106

I've had Covid. Many studies are now showing natural immunity is better than vaccines. For me, any mandates that don't account for natural immunity or risk levels don't deserve to be taken seriously. When I say risk level, I'm including my kids in that- when kids are at essentially zero risk, why are we trying to vaccinate 5 year olds?

Nothing new here- it's the points we've all been discussing for over a year. I just prefer to let people make their own decisions.

And Steve, whether or not it's a conspiracy for control, I was about to lose my job (and millions of people really will) over this. Is that not control? Is this really American? If someone has recovered from the disease and works from home, are we really going to fire him?

From jtshad on Mon, Oct 25, 2021 at 07:40:17 from 141.221.191.222

Jon, you have your personal decision to get the vaccine or not. GE is not taking that away from you. But in THEIR workplace, they have responsibility for ALL their employees safety and health. If your "choice" impacts the safety of others, they have a right and responsibility to protect them as well. This is a condition of employment for you, and a responsibility under the law for both GE and you. OSHA requires:

"Anticipation and Detection of Hazards

Two major keys to premier workplace safety are preparation and anticipation. In regards to preparation, it is important that both employees and managers are educated on how to handle potential dangerous situations. Anticipation is also necessary in identifying potential hazards that could cause illness or injury. OSHA states that these considerations must be followed by measures set up to protect employees from these potential occurrences.

There are many steps that can be taken in order to detect and identify hazards. Safety professionals should conduct a baseline hazard evaluation that entails a detailed inspection of the entire workplace. Such survey provides information about the types of hazards present, where they are located and the level of their severity. It is important to note, though, that an experienced professional should conduct this evaluation.

Regular workplace inspections should also be conducted in order to determine the status of potential hazards. The inspection enables companies to eliminate or control hazards detected during a baseline survey. For efficiency purposes, employees should be well trained to conduct quarterly hazards inspection.

Job-hazard analysis should also be performed in the workplace in order to identify, assess and control hazards that are associated with particular jobs. Job-hazard analysis involves the breakdown of jobs into tasks, each of which are then evaluated to determine the presence of a potential hazard. If hazards are discovered, they must be immediately eliminated.

Typically, such hazard analysis is conducted on jobs that have a history of near misses or accidents. Though the process may be complex, it has proven to be highly effective once fully implemented.

To effectively detect and anticipate hazards, it is essential to utilized data sheets. Employees should be trained to understand and use these data sheets in their daily work routines. If handling hazardous chemicals, employees should be well trained in how to avoid accidents due to negligence. Also, employees should wear protective outfits to avert any health or physical effects resulting from an accident.

Whenever there is a change of equipment, processes, or materials, management must establish measures to identify new hazards. Furthermore, in the cases of accidents, companies should investigate them accurately and thoroughly to determine their definite causes. A majority of workplace accidents are preventable; therefore, determining these causes enables managements to set up measures to eliminate further accidents."

If you made the 'choice' to come work impaired through use of a controlled substance which would then put coworkers in harms way, they company has a right and responsibility to deal with you and your decision. You can still get 'impaired' but do not have the right to do it at their workplace and endanger others.

From Jon on Mon, Oct 25, 2021 at 08:17:22 from 104.129.204.75

I'm so sick of this crap. Jeff, that is such a load of BS to try to phrase it this way. Seriously, man???

Jeff, GE has been just fine with me working in the office with no vaccine for the past 18 months. They are only requiring it now due to Biden's executive order, so let's not in any way act like this is GE's decision. Normal diseases have never been classified as a workplace hazard like this and expanding it in this way is not per the laws governing OSHA and not per common sense. This is a top down, one-sized fits all order from Biden that will have a huge negative impact on people and the economy.

Example of negative impact: Me. How so? I've struggled with depression and suicidal thoughts for years. After I was notified of my impending job lost, last week was, by far, the closest I have ever come to killing myself. My wife actually had multiple friends driving around town trying to find me, she was so worried. How many deaths of despair are you willing to cause to prevent one covid death for a disease that, for the young and healthy, is very, very low risk??? Seriously, think about how many people you are willing to put out of a job, keep out of school, and otherwise negatively impact their lives even to the point of suicide, drug overdose, etc. Millions of people will lose their jobs on Dec 8 due to Biden's executive order including many at my company.

Quite frankly, I'm ashamed of the human race and how easily we give in to this tyranny. Like I said, go back 2 years in time and try explaining to yourself that we are going to force 5 year old kids to take a vaccine for a disease that is less deadly than the common flu for kids if they want to attend school, or that we'll fire millions of workers for not getting a vaccine FOR A DISEASE THEY ALREADY HAD. The 2019 you would not believe what is happening, yet now we passively accept and even cheer it.

I'm seriously considering deleting this post cause it's just more of the same crap from people. I'm so sick of divisiveness. Maybe deleting my blog, too.

Peace out, everyone, and good luck with however you choose to live your life. I just suggest we love others and let them make their own decisions in life.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Frisbee. Good game. lost 3-5.

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

Backpacking with my oldest daughter and another dad/daughter. 10 or more miles between the two days, including some running while searching for the kids for an hour who had made a wrong turn. Found them, everything was fine.

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

ran 4 and weights

Road M3 Grey And Yellow Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

12 people for frisbee. My team won 5-2 then lost 1-3

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

went to gym but felt blah. walked 4 miles only

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

Great weather for 5v5 frisbee. Great first game battle, my team won 5-4, then lost game two 0-3.

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

Dave sent out invite for frisbee game on a beautiful day so 12 people showed up. My team won 5-1 then lost 2-3.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.004.006.00

AM- xt, 2 mile run, weights.

Road M3 Grey And Yellow Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

50 overcast and breezy for frisbee. 4v5, we played short handed the whole time. Good battle- we were down 3-4 but won 5-4, then won 2-1.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.002.006.00

Ran 4, 20 min xt, weights

Road M3 Grey And Yellow Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Cool windy day for frisbee. My team had a sub, 6v7. We had quite a few unforced errors and lost 5-2.

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

AM- 4 miles running (slow and felt bad) then weights.

Road M3 Grey And Yellow Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

12 people for frisbee on a perfect day, while the sun set. Lost 4-5 then won 2-1.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.002.007.00

AM- I've decided my morning runs go better when I warm up first. So after some foam rolling and 20 min elliptical, I ran 5 miles, then did weights. 

Road M3 Grey And Yellow Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

Played frisbee. I think we lost 3-5.

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

5v5. Lost 4-5 and 1-2.

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

Run and weights

Road M3 Grey And Yellow Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

6v6. My team won 5-2 then lost 3-1.

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

6v6. Good game- my team won 5-4.

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

PM- actually had 16 people for frisbee, great game. Kinda cold especially once the sun disappears. My team won 5-3 then 1-0 (second game was supposed to be longer but was called on account of darkness).

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

Ran a low key turkey trot- it's a 1.5 mile loop on the track and fields around a high school, where you can run 1-4 loops. I ran the first loop with my 6 year old (she hit the 1 mile mark in under 10 min, which I consider pretty good). Ran part of the second loop alone and some with my 8 year old (my only child who did the 5k). Nice way to start Thanksgiving.

Road M3 Grey And Yellow Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.003.008.00

30 min elliptical and 5 mile run, then weights while watching Michigan beat Ohio State (I was rooting for Michigan so was happy when I finally watched the second half later that night)

Road M3 Grey And Yellow Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

PM 4 miles around neighborhood

Road M3 Grey And Yellow Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

6 miles and weights

Road M3 Grey And Yellow Miles: 6.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

We had a full 14 people for frisbee. My team won 5-3 and 3-2. 

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

xt and weights

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

Perfect weather, around 70 deg for frisbee. 15 people. My team lost 4-5. 

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

AM ran 7 miles (pretty slow) and felt better than expected. Furthest I've gone in a long time. Also did weights.

Road M3 Grey And Yellow Miles: 7.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

12 people for frisbee today. My team led 3-0, then the other team took a 4-3 lead, then my team scored 2 straight for the win. Some people left so I switched teams. My new team also won 2-0.

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

Frisbee- lost 4-5 on a misty, humid day

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

Lunch- 4v4 frisbee, lots of running. I thought we'd get beat but won 5-2 and then 2-0.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.002.006.00

Elliptical, run, weights

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

We had a full 14 at frisbee. Close first game, my team pulled it out 5-4. Then lost 0-2.

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

6v6 plus my team had a sub. We had several bad turnovers near our endzone and were losing 0-3. Then we went on an epic run and won 5-3.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
649.500.000.003.00177.50830.00
Road M3 Black And Blue 2 Miles: 86.50Road N2 3 Grey Miles: 91.50Road M3 Grey And Yellow Miles: 184.50Trail M2 Lime/black Miles: 38.50
Weight: 0.00
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