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)

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:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 11.00 Month: 11.00 Year: 519.00
Fastwitch Lifetime Miles: 82.50
Trail N1 Lifetime Miles: 86.50
Road N1 Lifetime Miles: 31.00
Trail M2 Lime/black Lifetime Miles: 246.00
Road M3 Grey And Yellow Lifetime Miles: 77.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
406.500.000.003.00109.50519.00
Road M3 Black And Blue 2 Miles: 86.50Road N2 3 Grey Miles: 91.50Road M3 Grey And Yellow Miles: 77.50Trail M2 Lime/black Miles: 14.50
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
406.500.000.003.00109.50519.00
Road M3 Black And Blue 2 Miles: 86.50Road N2 3 Grey Miles: 91.50Road M3 Grey And Yellow Miles: 77.50Trail M2 Lime/black Miles: 14.50
Weight: 0.00
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