I'm retired from racing. Really.

January 2023

Previous YearRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesJon's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth View
Graph View
Next Year
JanFebMarAprMayJunJulAugSepOctNovDec
200720082009201020112012201320142015201620172018201920202021202220232024
15% off for Fast Running Blog members at St. George Running Center!

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
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 30.00 Year: 253.00
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: 61.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
283.500.000.000.00662.50946.00
Road N2 Purple 2 Miles: 67.00Road N2 4 Grey Miles: 37.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.006.0010.00

At work all day yesterday with no meetings, almost no emails, and few people in the building. Yet didn't get in a workout. Doh. Made up for it today, 60 min elliptical and 4 mile run.

Road N2 Purple 2 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

It rained over 3 inches last night and today but stopped at noon. 8 people showed up for a very wet, muddy frisbee game. Kind of breezy but warm (in the 60's). My team was doing much better in the warmup so I was worried. In the game to 5, it was tied 2-2, then my team won 5-2. Next game, my team was down 0-2 but scored 3 straight to win.

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

I did an hour of elliptical and weights. Didn't feel like running but walked about 3 miles.

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

We knew it would be a big frisbee group so we went to Pittman park. 20 people game so we did two 5v5 games. My first game was tied 3-3 before losing 3-5. Second game we combined into a big 7v7 game and then I switched teams into it due to people leaving. My team won 5-2. We were there a solid 90 minutes.

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

elliptical and weights

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.006.009.00

elliptical and run

Road N2 Purple 2 Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

12 people for frisbee. My team won 5-1, then I switched teams and my new team lost 3-5.

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

Cool and windy today. 6v6 plus a couple kids playing some of it. My team was behind 1-3 but came back to win 5-4. On the next game, it took so long that we called the game at 1-0 when the other team scored.

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

Only had time for elliptical

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

Only had time for a short elliptical workout. One of my normal weekdays where I leave home at 6 am and don't get home till after 9 pm.

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

7v7 for frisbee. My team was getting our butts kicked in warmup so of course we won 5-1. Then lost 2-3.

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

I did an hour elliptical, walked 2 miles (legs felt dead tired), then did weights

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

20 people at frisbee- I hate having 3 subs. It was windy so there were lots of turnovers and long points. People also left early so it was 6v6 by the end. My team won 5-4 in a close game.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.006.008.00

Long day of wrestling tournament, chores, etc. Finally went to gym after dinner.

Road N2 Purple 2 Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

Elliptical and hard weights/core class

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.005.007.00

Elliptical and run

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

11 people at frisbee. My team had sub. Cool and windy but sunny. My team trailed 1-2 but won 5-2. 8 people stayed for game 2, my team won 3-1.

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

Been sick and busy. Finally made it to the gym today for some elliptical

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

Cool, windy. 6v6, my team won 5-3. 5v5, my team won 5-3. 4v4, my team won 2-1. Nice to get a 3-0 day.

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

elliptical

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

7v7 on a cool, windy, sunny day. My team won 5-3.

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

Just elliptical

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

Just elliptical again. Still sick- not fun. Went to bed at 9:30 tonight

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

17 people for frisbee- weather was nice, mostly cloudy, slight breeze, upper 60's. My team won 5-1 then 5-4. I don't think I had any bad throws or drops at all. I did feel pretty bad, though, as I donated blood yesterday and still have this lingering cold.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.006.007.00

Elliptical and had time for 1 mile run

Road N2 Purple 2 Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

we had an even 6v6, then dave showed up and joined other team, so they should have been better. However, my team barely turned it over and they did a number of times near their endzone. My team won 5-2.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.006.009.00

Elliptical and run

Road N2 Purple 2 Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.006.009.50

Elliptical and run again. Felt good on the run, upped the pace a bit.

Road N2 Purple 2 Miles: 3.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Overcast, misty, muddy, 60 deg, no wind. 11 people, my team subbed. The other team had Logan (the unstoppable player) and was on a scoring streak. My team scrounged our way back, which I was very proud of, but lost 4-5. Second game, we actually won 5-4.

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

elliptical

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

90 min elliptical

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

elliptical

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

Elliptical and hard weight/core class.

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

13 people at frisbee. my team had sub. mid-70's. Very windy at start but it slowly died down. My team was getting beat bad enough that other team offered to trade players. Nonetheless, we only lost 3-5. Then won 3-0. I had lots of bad throws.

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

Somehow hurt the top of my foot Wednesday but decided to play today. Still hurt but not enough to slow me down. 6v6, windy. I played poorly- lots of bad throws, my aim was just off- missing open receivers on easy passes by 5 feet. It happens. My team lost 3-5 (and I felt lucky it was that close), then won 2-1.

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

xt

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

hour elliptical and weights/core class

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

No workout other than running around for 4+ hours trying to herd cats, aka 48 middle school kids at their first every track meet. I was proud of how hard they worked- we had kids clearing the bar in the high jump at 4 heights despite never doing it until today, kids doing their first ever relay, etc.

Weight: 0.00
Comments
From Jason D on Sun, Mar 05, 2023 at 22:26:56 from 73.161.42.48

That's a fine, if chaotic, thing indeed!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

11 people at frisbee on blustery day. Other team had a sub. They struggled throwing, we won 5-2 and 3-0

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

11 people for frisbee, my team had sub. They had Logan but a few new players. Dennis showed up from Charlotte, first time we've seen him in a year. They scored first but we dominated the rest of the way, winning 5-3. The next game was pretty relaxed/low key, my team lost 3-1. Alex covered me much of today and I actually dominated him- I think I caught 4 or 5 long scores against him. Sam said afterwards that he'd normally give me a 0% chance of catching with that matchup (Alex is tall, fast, young, and can jump), but I won all but 1 of the chances today. Nice when that happens. I also threw well, with 1 stupid throw. Don't think I had any other turnovers, and even had a beauty long throw to Dennis around Logan, which had to be perfectly placed. Probably means I'll play terrible on Friday.

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

xt

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

7v7 on a cool and very windy day. My team won 5-2 then lost 3-1.

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

elliptical. still waiting for my foot to get better.

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

elliptical and strength class

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

more elliptical. tonight was the second and final track meet for the middle school team. They did well, especially considering only had 1 practice. A girl even won the high jump despite never doing it before today. The girls won the meet so took home a big trophy, the boys got second.

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

elliptical and weights

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

xt

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

elliptical and strength class

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

Finally played frisbee. It's spring break. We were expecting 8 people but only 7 showed up, so my team added a 10 year old as our 4th member. Hot, very windy, tired people led to lots of turnovers at first. We eventually added another pair of 9-12 year olds which gives the game a different feel. Despite really struggling at first, my team eventually won 3-2. Two of our points were even caught by the kids. No one wanted to play more, we were pretty hot and tired.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.006.008.00

Foot finally not hurting anymore. Did an hour elliptical and my first run in over a month, only 2 miles to test it out. Felt ok, hopefully it's fine tomorrow. Then will ramp up mileage again.

Road N2 Purple 2 Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.500.000.000.006.006.50

Elliptical and a bit of run before my foot started twinging. Then strength class.

Road N2 Purple 2 Miles: 0.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

4v4 frisbee, though an extra guy showed up so we had someone switching teams. My team figured out how to score while down a person first, and stole the first point from the other team. We traded points, though my team had missed opportunities (I dropped an easy catch in the end zone that would have put us up 3-1). At 3-3, the extra guy left and my team suddenly struggled a bit. We ended up losing 5-4. We did an extra game, had a bad drop, and lost 0-1.

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

Elliptical and my first ever kettlebell class

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.500.000.000.001.002.50

No frisbee. did a bit of elliptical then decided to join my first yoga class in years. Then had time for a short run before going back to work.

Road N2 Purple 2 Miles: 1.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.504.50

short workout only today, too many meetings at work

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.006.008.00

elliptical and run. foot didn't hurt.

Road N2 Purple 2 Miles: 2.00
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 hot day (mid-80's) with pretty strong breeze to make throws hard. I had quite a few not great throws. My team lost 4-5 then won 3-2.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.006.008.00

Ran 2 miles after an hour elliptical. Did Barre class, first time ever.

Road N2 Purple 2 Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

Steady rain all day so no frisbee. I signed up for a yoga/stretching class but was the only one due to empty office so ended up just doing elliptical, then donated blood.

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

xt

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

elliptical, short run, strength class

Road N2 Purple 2 Miles: 1.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.003.005.00

Despite PERFECT weather, we had to cancel frisbee due to lack of numbers. We've cancelled 5 of the last 9 times. Went to gym late and did a bit of stuff instead.

Road N2 Purple 2 Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.003.005.00

elliptical, short run, hard kettlebell class

Road N2 Purple 2 Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.004.006.00

elliptical, run, yoga class

Road N2 Purple 2 Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.006.008.00

First Saturday gym day in a long time

Road N2 Purple 2 Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

only had time for elliptical

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.500.000.000.004.005.50

Elliptical, run, and hard strength class

Road N2 Purple 2 Miles: 1.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Hot day, mid-80's. 6v6. My team won 5-1 then lost 1-3

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

Went to gym. Felt terrible, only did a bit of elliptical. Not sleeping much, and still sore from weights on Tuesday. 

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

Hot, sunny, somewhat windy day for frisbee. 11 people so my team had sub. Close game, my team won 5-4.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.006.009.00

Elliptical and run

Soccer season is finishing up. I have kids on 2 rec teams and 1 school team- all teams are undefeated (8-0, 8-0, 9-0). Each has 1 game left before end of season tournaments. Between the 3 teams, they've scored 103 points and only given up 10 points total. I'd say those are pretty good teams. And my cross country team will hold tryouts in May, so I'm already looking forward to that.

Road N2 Purple 2 Miles: 3.00
Weight: 0.00
Comments
From jtshad on Thu, Apr 27, 2023 at 07:12:39 from 141.221.191.225

Hope you have a good turnout for the CC tryouts!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.504.50

Elliptical then weights

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

Rained most of the day, sometimes hard, but stopped late afternoon. In the 50s and cloudy still. 5v5. My team probably should have lost but we won 5-3 and 3-1.

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

elliptical then very tough kettlebell class. Back and hammys will be sore

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

It rained almost 7 inches the past 3 days so field was very wet today. 11 people, my team had sub. My team won 5-1 then lost 2-3.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.006.009.00

elliptical and run

Road N2 Purple 2 Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

Elliptical then 45 min strength class

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.003.005.00

only time for a short workout

Road N2 Purple 2 Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

5v5. My team won 5-3, then 3-2. I had a crazy amazing catch, grabbing a hammer throw that was barely above the ground and quickly travelling away.

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

First day of cross country tryouts.

In 2021, we had 39 try out and kept 38

Last year, we had 54 who wanted to be on the team, and kept 46

This year, we have 72 trying out. I think we'll likely keep between 46-50. I am really not looking forward to cutting anyone. Hopefully a few will decide to not come to the time trial- I'd rather than self-cut than me have to cut runners who want to stay. My son is an incoming 6th grader and will likely be right at the limit.

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

13 people on a pretty hot, sunny day (summer is coming), my team had sub. We had the worse team- 3 weak throwers, slower, and we got whupping in the warmup. So, following Jon's law, we won 5-4 and 3-2. I think I played well- I don't think I had a single drop or bad throw.

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

Felt super tired. Did elliptical and a bit of lifting.

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

Lunch- humid day. 5v5, other team had sub. My team should have lost but did better in warmup, then got stomped 1-5 in the game. We all had bad throws, but I had a ton of them. Then we did 3v3 and lost 2-3. Not a day for the highlight reel.

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

got a bit of gym time

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.500.000.000.006.007.50

Some elliptical during the day, then some running at cross country practice in the evening

Road N2 Purple 2 Miles: 1.50
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.003.007.00

elliptical, run, strength class

Road N2 Purple 2 Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.006.009.00

elliptical and run

Road N2 Purple 2 Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.004.007.00

elliptical and treadmill/XC practice

today was the official XC time trial for my team. 4 boys were a no-show, so we had 34 try out, and I think we'll keep 27 to run plus 3 conditional. 6 girls were a no-show, so 29 ran, and we'll keep 21 plus 3 conditional. That means we'll dress 48 on race day plus 6 more trying to earn their way onto the race day team. Up to 54 at practice. That will be nuts.

Road N2 Purple 2 Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

xt

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

16 people at frisbee. They had better throwers and the fastest guy, we had more average speed. We lost 3-5 then won 3-2.

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

16 people on a very windy day. My team lost 4-5 then won 3-0.

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

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

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.003.008.00

elliptical then my longest run in a while. didn't feel great before starting the run, but once I got chugging, I felt ok.

Road N2 Purple 2 Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.000.003.00

10 people for frisbee, my team lost 4-5

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

xt

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.003.005.00

I had time for 30 min elliptical and 20 min run before a hard strength class

Road N2 Purple 2 Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

frisbee. Overcast, not hot. My team lost 4-5 and won 3-2.

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

elliptical and kettlebell class

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

2 miles with my son

Road N2 Purple 2 Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

xt

Watched Nuggets win the NBA championship tonight. Congrats to them.

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

14 people for frisbee on a very windy day. My team got behind 4-2 and were going into the wind, so it didn't look good. But, we played smart, got some turnovers, and won 5-4. For game 2, my team didn't really try and lost 3-1.

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

hot day at frisbee, mid-80's. 14 people. My team won 5-3 then 3-2.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.006.007.00

Road N2 Purple 2 Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

xt

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.006.008.00

xt and run

Road N2 Purple 2 Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

My left heel has been bugging me from the minute we started playing Friday, but I couldn't stop as it was Adrian's last day. 7v7, my team was down 1-3 but scored 4 straight for 5-3 win. Then we did 5v5, and I switched to the other team. My team was down 1-2 but won 3-2.

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

Heel has been very painful since Friday. Did strength class today

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

did some elliptical. Heel doesn't seem any worse for the wear.

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

Tried to play frisbee with the heel- seemed much improved from a week ago, but not 100%. We had 10 people on a VERY muggy day. My team won 5-3.

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

xt

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

xt

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

elliptical and a bit of weights

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

more elliptical

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

XC practice- rode my bike along 3 awesome singletrack miles. Did some road miles with my son after. Took a little spill right at the end and bunged up my hand and knee, but nothing too terrible.

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

xt

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

xt

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
0.000.000.000.003.003.00

did some elliptical and a strength class.

School starts in a week, which means cross country starts in a week. We've had 4 kids quit during the summer, leaving me with 29 boys and 21 girls still on the team.

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

After almost 6 weeks of not running, I figured I might as well try. Walked some, ran 1 mile. We'll see if it hurts tomorrow

Road N2 4 Grey Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.003.003.00

I did bootcamp class plus elliptical

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

elliptical

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

first xc practice of the year

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
2.000.000.000.003.005.00

XT and ran 2 miles. Seems ok. Maybe try running more often

Road N2 4 Grey Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.500.000.000.003.004.50

elliptical and ran a bit at cross country practice

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

strength class, then some running at practice

Road N2 4 Grey Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.004.006.00

Been sick for a few days. Finally felt well enough to go to gym including 2 miles running

Road N2 4 Grey Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.006.007.00

Did elliptical. Then some running at cross country practice.

Road N2 4 Grey Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.005.005.00

did some elliptical. Thought of running a bit but have been feeling crappy (basically lost my voice the past few days) so just walked a few miles instead

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

Longest run in months, since my foot injury. Hopefully no ill effects tomorrow.

Road N2 4 Grey Miles: 3.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.500.000.000.006.008.50

elliptical and run

Road N2 4 Grey Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.003.004.00

Might have overdone it. elliptical, then a very, very hard strength class. Then did some running at XC.

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

sore today. did walk 4 miles.

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

elliptical and walked 2 miles

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

some elliptical, some walking

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

Been a busy week- working from home due to office building work makes it harder to get into gym. Did some running today with my XC team. Hosting our meet next week, and I'm the RD and only one who arranges everything. Busy, busy.

Road N2 4 Grey Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

elliptical

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

Cross country meet week. Walked the entire 2 mile course setting up flags/streamers. I'm very proud of the course- lots of singletrack, a wet-foot stream crossing, and finishes with a solid 1/3 mile uphill climb of 100 feet. The race is tomorrow.

Evening- ran the course with the team

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

ran all over during the day as part of hosting our cross country meet. Delayed 1 hour due to lightning, had to run boys and girls together, but it was a success

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

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

Indian run day at practice. Not sure how much I ran, but quite a bit. 15 min with the slower group, then 20 min with the faster.

Road N2 4 Grey Miles: 4.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.006.007.00

Lunch elliptical

PM some running at XC practice

Road N2 4 Grey Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.004.009.00

gym. in the afternoon, did some running at XC meet, then went to our next race location that I'm again RD and ran the 2 mile course to map it.

Road N2 4 Grey Miles: 5.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.004.004.00

only had time for a little elliptical. Unsurprisingly, my left heel is sore after yesterday. It's been 3 months since it first flared up.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.006.008.00

gym

Road N2 4 Grey Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

elliptical. Then soccer and the neighbor's wedding, where a black bear made a surprise visit.

Weight: 0.00
Comments
From Rob Murphy on Sun, Sep 24, 2023 at 13:26:07 from 76.149.134.98

There was a bear in my yard one morning when I lived in Pebble Creek in Taylors.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

setting up cones for practice

Road N2 4 Grey Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.006.008.00

elliptical. Then run a ton while setting up and getting ready for hosting the second race of the season. It went well

Road N2 4 Grey Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.006.007.00

Road N2 4 Grey Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.000.002.00

Played frisbee for the first time in 3 months. I'm sure my foot will hurt tomorrow. My team won 5-2 and 3-1.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.006.007.00

Happy October, eveyone- my favorite month of the year.

Did an hour elliptical. later ran some at practice

Road N2 4 Grey Miles: 1.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No workout other than running around cheering my team at the cross country conference championship. With 10 teams in the league, both my girls and boys team placed 2nd overall, and we had 1 boy and 2 girls all-conference (top 6). Our fastest girl won every race this year in course record time, and she's just a 6th grader.

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

unfortunately, my Achilles has been hurting a lot more than normal the past few days. So today, I just did elliptical. I really want to fix this and start running again. Seeing some race photos from the Bear just made it that much more true.

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

No working out the past few days, been pretty sick. Yesterday my temp went from normal to above 103 in just a few hours. Blah.

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

xt

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

Frisbee, 4v4, my team had sub. My team won 5-1 and 3-1.

Weight: 0.00
Comments
From Rob Murphy on Wed, Oct 11, 2023 at 20:14:23 from 76.149.134.98

Congratulations!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

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

elliptical. can't go in to work as they are doing construction. They actually closed the gym at work this week due to fumes from chemicals they are using on the ceiling. Hopefully I can be back in next week.

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.006.008.00

Elliptical with 3 min easy, 1 min hard. Better workout than just going moderate the whole time. Then run.

Road N2 4 Grey Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

frisbee. Played with my team having 4 and the other team 5, then we did 5v5. My team won 5-4 in a good competition (we trailed 1-3 and 3-4), then won 3-1.

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

90 min mountain bike ride with son

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

elliptical only

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

The gym at my work is closed for a month which makes it a lot harder to do elliptical. Frisbee day, 6v6 on the last evening game before daylight savings makes it much darker. I played terrible, lots of bad throws. My team trailed 2-4 but then won 5-4 despite my crappy play. I had a hard collision with a teammate where we both got knocked to the ground- my jaw ran into something hard on his body. Jaw is very sore now. I'd be a terrible boxer.

Weight: 0.00
Comments
From Rob Murphy on Mon, Nov 06, 2023 at 18:50:07 from 76.149.134.98

I don't think you've ever gone 6 days without posting.

From Jon on Mon, Nov 06, 2023 at 20:11:41 from 99.63.224.99

Hard to find time to workout with all the end-of-season stuff for kids plus my gym closed.

From Rob Murphy on Tue, Nov 07, 2023 at 07:49:08 from 163.248.33.245

No ultimate games to report on?

From Jon on Tue, Nov 07, 2023 at 07:52:30 from 68.189.152.244

We only try to play Wednesdays and Fridays. And weve lost some players for various reasons so generally only play one of those two days. Sadly. Hopefully we play twice this week as its a highlight for me.

From Rob Murphy on Tue, Nov 07, 2023 at 09:31:24 from 163.248.33.245

Ok. Just wanted to make sure you were't slipping away from the blog.

A 92 year old just became the oldest person to hike the Grand Canyon rim to rim. Want to join me in 2056 when I try to crush his record?

From Jon on Tue, Nov 07, 2023 at 11:20:35 from 104.129.205.200

No, not slipping away. Just blogging less due to infrequency of working out recently.

Did you see my post yesterday about the cross country race last Saturday? Curious if you would have done anything like that.

Man, that sounds so far away. I'll be a relatively young 78. If you can do it at 92, I guess I can do it with you... if either of us are still alive then :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.006.008.00

My heel/achilles pretty much hurts non-stop these days. I really should go to the doctor cause it's been over 4 months and just not getting better. I did elliptical and then ran today, ignoring the pain.

My second child is the first alternate for her cross country team for state. She actually ran faster than the last varsity girl for the past month but the coach doesn't like to swap things around. The team is good, ranked 2nd in the state. The JV team would beat most varsity teams (my faster daughter got 2nd at the JV County meet with about 20 teams in the race, but would have been 29th place in the varsity in a field of 150 runners.)

Last Saturday was state qualifiers- all the teams are split into 2 heats, with the top 8 from each heat advancing to state finals next Saturday. The coach decided to rest their legs (which I don't think is necessary, as it's only a 5k and a week between races). She had all her girls run 60-90 seconds slower than normal, thinking they team would finish 5th or so (again, not what I would ever do as I don't want to tempt fate). It worked out, though, as the team still placed first in their heat, winning by 2 points.

So Saturday will be state, though my daughter won't race unless someone comes up sick or injured. Hope the team runs well. The number 1 team is much better than everyone (top 4 runners under 19 min), then there's 3-4 really close teams vying for the rest of the podium.

Road N2 4 Grey Miles: 2.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.006.006.00

Little elliptical, no more.

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

12 people. My team lost 2-5 (I had two hit me in the hands that I dropped, not something I do often). But then we won 3-0.

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

very sore after yesterday's frisbee (plus stayed up too late at Dave Matthews Band concert here in Greenville). no running, only elliptical and lots of stretching/foam rolling

Just curious, what recovery methods do FRB use? I generally foam roll and use a Stick for 15 min each day on my legs and a bit on the back. Anyone else do that, or other things?

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

elliptical

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.500.000.000.000.000.50

State cross country meet. Very rainy, cold, windy, muddy. In other words, honest XC conditions. My 2nd daughter was the team alternate but one girl got sick Friday night so my daughter was informed she'd run an hour before the race. The team was one of the pre-race favorites. Most of the team ran well- 3 were All-state (top 15). Unfortunately, the team's fastest runner (ranked 4th in the state) fell with the mud less than 4 minutes in, severely injuring her butt/leg. She still finished but was about 2 minutes and 40 places behind her normal. She's a senior so that's a tough way to finish high school XC. My daughter finished 6th for the team. The team ended up placing 3rd overall (beat 4th place by a single point), which is good considering top runner got injured and 4th runner was sick and DNS. Looking at the times, if the top runner hadn't been injured and had even a mediocre race, my daughter's team would have won. It wsa a fun season, and they seem stacked to compete for more years.

Then went and watched my 4th play in soccer tourney. In 3 games, she scored 5 of her team's 6 points.

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

Did a bunch of elliptical at the gym while watching the Broncos

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

Elliptical and 15 min weights (first time in a while)

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

5v5 frisbee. I think my team was outmatched but we played well (even though I had a number of bad throws). We unexpectedly won 5-1 and 3-2.

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

AM elliptical

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

9 people at frisbee, the other team had sub. Everyone seemed super low energy for some reason. My team led 3-1 and 4-3 but lost 4-5. Doh. And I turned it over on a bad throw when it was 4-4.

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

elliptical

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
3.000.000.000.003.006.00

xt and run

Road N2 4 Grey Miles: 3.00
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
0.000.000.000.002.002.00

elliptical and hard weights class. I don't know if it was actually that hard but I've barely lifted in 2-3 months, so I think I'm just soft.

After 10+ years of entering the lottery, former FRB-er (and current Bear 100 mile RD) Cody Draper got into Hardrock 100 yesterday. Congrats and good luck, Cody. I'd offer to pace but I would probably only make it 800 yards.

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

my quads and hammys were so sore. just did elliptical

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

frisbee on windy day. lost 3-5. 5v6, other team had sub

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

elliptical. finally made appointment to get my foot/heel/Achilles looked at

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

elliptical

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

again

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

We had 14 people and played frisbee on a nice day. My team won the very rare shutout 5-1, then won 3-2

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

6

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

3

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

elliptical

Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
283.500.000.000.00662.50946.00
Road N2 Purple 2 Miles: 67.00Road N2 4 Grey Miles: 37.00
Weight: 0.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):