:-)

April 29, 2024

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Location:

Orem,UT,

Member Since:

Mar 31, 2008

Gender:

Male

Goal Type:

Other

Running Accomplishments:

5k:

CJC 21:47

10k:

Payson Onion Days
9/08	47:13
9/09	47:09

(aided Spectrum 43:18)

Half Marathon:

Hobble Creek
8/08	1:41:50
8/09	1:39:01

Painters 1-17-09 - 1:39:49

Marathon:

1: 2005 Toronto 3:55
2: 2006 Marine Corp. 4:40 (ouch)
3: 2007 St George 3:46
4: 2009 St George 3:43

Short-Term Running Goals:

Stay healthy!

Would like to BQ - need to shave 23 minutes off PR.

Long-Term Running Goals:

Keep running.

When I started running my wish that turned into a goal was to qualify for Boston. Just so I could say "I qualified for Boston."

AFTER BQ, I think I will do some Tri events. For sure some Half Ironman events, and see where that takes me.

Personal:

Married to Kelly (with a 'Y')

:-)

Favorite Blogs:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Cumulus 11 (Aug 10) Lifetime Miles:						155.95

Wed, Aug 05, 2009

Running Miles	Swimming Yards	Bike Miles
6.00	0.00	0.00

Well, got out a little late and had to be be to work a little earlier so I had to abbreviate my planed workout. My legs were feeling SOOOOO tired. Found every lap difficult.

I ran 4x800 with 200 slow between. Ran 1.5 before and after. Wimpy speed workout!

Lap Time Mile Pace

1 3:10 6:20
2 3:10 6:20
3 3:22 6:44
4 3:23 6:46

Ran the 1.5 after to add some extra miles/cool down. Wasn't a "cool down." AP was 7:38.

PM - 10.5 mile bike ride up Suncrest and back down. Hard ride on a mountain bike, all the little road bikes just pass me like I'm not there.

Have a great day!

:-)

Click Smile for a good video.

Asics Cumulus 10 (Apr09) Miles: 6.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

Comments

From Snoqualmie Ridge Runner on Wed, Aug 05, 2009 at 13:49:06 from 70.56.91.1

Whatchyoutalkin'boutwillis - - that ain't whimpy at all...if it's hard for you then it was a good workout! Where you at a track?

From Jon A on Wed, Aug 05, 2009 at 14:00:33 from 67.214.249.195

Thanks Jeff, it was hard, guess I just felt like more miles were needed.

Yeah, I ran at the high school track.

How is the recovery going?

From Smooth on Wed, Aug 05, 2009 at 15:35:56 from 71.36.75.185

CONGRATULATIONS Jon!!! You ran 4 Yassos! NICELY DONE!!! GREAT WORKOUT!!! and you DIDN'T die!!! So PROUD of ya!!! Those are AWESOME splits!!!!

From Jon A on Wed, Aug 05, 2009 at 15:47:46 from 67.214.249.195

Smooth, The splits were ok, but shouldn't I be doing more like 6-8 x 800's at this point? I think I would be DEAD if I did.

:-)

From Britta on Wed, Aug 05, 2009 at 17:20:45 from 72.130.108.181

Hey there! It has been awhile! Hope things are still going great for you.

From Kelli on Wed, Aug 05, 2009 at 18:01:24 from 71.219.100.174

We only ran 4, not moving to 6 for a few more weeks, and 8 a few weeks after that! My running group is smart----so they must be right. Do you know what they say about 800's? They supposedly indicate your marathon time (so 3 minutes and 22 seconds means 3 hours and 22 minutes. I bust my butt trying to get 3:15!!!)

Where is the bike race Saturday? We talked our kids out of the ward campout (thank goodness bribery works) so we will be running the Lehi JRP Saturday instead of Friday. Are they going to be on the trail?

From Smooth on Wed, Aug 05, 2009 at 18:06:06 from 71.36.75.185

Jon,

It's all good! 4 is a GREAT start. Next week you can do 6. It will be ideal to string 10 Yassos 2-3 weeks out.

Kelli,

I'm SO glad you bribed your kids out of camping so you and Scott can run on Sat. I'm running 18 at Lehi JRP on Sat. I sure hope the bike race is NOT on the trail.

From Kelli on Wed, Aug 05, 2009 at 18:09:07 from 71.219.100.174

What time Smooth??? MAybe we can run together. That would make my day!!!!!!!

From Smooth on Wed, Aug 05, 2009 at 18:10:22 from 71.36.75.185

I'm planning on 6am. I run slow in the 9 paces.

From Kelli on Wed, Aug 05, 2009 at 18:14:16 from 71.219.100.174

I am planning on 6 am. 9's sound good to me!

From Jon A on Wed, Aug 05, 2009 at 18:18:39 from 67.214.249.195

I just looked at the route, and the bike ride shouldn't be on the JRP at all.

For your viewing pleasure:

http://www.mapmyride.com/route/us/ut/lehi/929124750783718088

I would love to meet everyone for Sat morning run. I need to go 18 as well. I fear running with Scott, he is sooooo strong and fast.

6 works for me.

From Kelli on Wed, Aug 05, 2009 at 18:21:56 from 71.219.100.174

Scott behaves on long runs, between and 8-8:30 pace. However, with you he might get booking Mr Speedypants! We will be there at 6 am.

Tell soon to be Mrs Speedypants good luck on her bike race!

From Jon A on Wed, Aug 05, 2009 at 18:22:24 from 67.214.249.195

Kelli, do you know anyone that the 800's rule has worked for? I need to get more endurance. Do you use the last of the 800's as your estimate of your marathon?

From Kelli on Wed, Aug 05, 2009 at 18:23:48 from 71.219.100.174

Oh man!! I just clicked on that video!! HILARIOUS! I love when they all jump on the fence. Too flippin' cute!

From Jon A on Wed, Aug 05, 2009 at 18:24:08 from 67.214.249.195

Ok, I'm planning on 6 AM. It will be SO nice to run with someone!

From Kelli on Wed, Aug 05, 2009 at 18:25:40 from 71.219.100.174

About half of my running group says it worked for them last year, this year they all just aim for 3:15 on purpose. It is superstition, that is all! The goal is to always hit every Yasso at the same speed, at least for our group. They also try to have an equal amount of rest in between (so if the 800 was 3:22, have that same amount of rest in between).

You know I really know nothing, right?????

From Jon A on Wed, Aug 05, 2009 at 18:30:43 from 67.214.249.195

You know more than I!

I ran a 400 "slow" between 800's, but they didn't take 3:xx they were 2:01, 2:33, 2:39, 2:30. So, should I run those 400's slower?

From Kelli on Wed, Aug 05, 2009 at 18:34:13 from 71.219.100.174

According to my genius running group, yes. Many were doing about 600 between, but they say to seriously run a 400 that slow. They say when they do that they can usually hit pretty even times for every Yasso.

From Kelli on Wed, Aug 05, 2009 at 18:35:06 from 71.219.100.174

BTW, how is Scooby?

From Smooth on Wed, Aug 05, 2009 at 18:39:55 from 71.36.75.185

Here's an article on Yasso 800s:

http://www.runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html

From Jon A on Wed, Aug 05, 2009 at 18:40:05 from 67.214.249.195

Well, if I ran 600, that would put me at a really "slow" pace. (400 @ 2:30 = 600 @ 3:45)

I have some work to do!

I don't see Scooby that much. He was one of the layoff casualties here at work. I see him on Sunday's, but just in the hall and usually in a hurry. He is supposedly training for SGM. I think he is going for a "finish".

From Kelli on Wed, Aug 05, 2009 at 18:42:40 from 71.219.100.174

Maybe just run until you hit the same time, 500???

Did he find a new job?

From Jon A on Wed, Aug 05, 2009 at 18:50:18 from 67.214.249.195

He had a job, but then 2 weeks ago I saw him and he quit that one. I don't know right now though.

From marion on Thu, Aug 06, 2009 at 11:54:40 from 71.213.117.77

Funny video :)

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