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Joe Colton's Off Road Run

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Member Since:

Jun 11, 2009



Goal Type:

Local Elite

Running Accomplishments:

5K- 16:37

6K CC - 19:55 

4 miles- 22:10 

10K- 34:38

15K- 49:57 

Half Marathon- 1:12:03

20K - 1:08:38 

Marathon- 2:35:49

Short-Term Running Goals:

Stay fit and have fun doing some local races.

Get my youth cross country team, off the ground.

Long-Term Running Goals:

Feel energized. Stay healthy and balanced


Four awesome kids ages 4, 8, 10, and 12 years old. Love to run, play, and write. Married to entrepreneurial Aaron.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Book Dissolved Lifetime Miles: 6539.00
Altra Intuition Lifetime Miles: 35.00
Race: Joe Colton's Off Road Run (15 Miles) 01:36:53, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Enjoyed camping in the canyon where todays race was held (apparently also a very busy train route).  When the 3rd train of the night woke us up around 4:30 a.m., Aaron just got up and went running.  The kids slept another couple of hours and at 6:30 a.m. we all woke up and ate breakfast.  Aaron got back 30 minutes later and we hiked around a little bit to warm up (the temp was still in the low 40s) and broke camp.  Drove the 7 miles down the canyon to the race start and I got out to get my race bib and shirt.  Saw Tony (my teammate), made a potty stop, and ran a 1 mile warm-up. Stretched for a few minutes, did one stride, and chatted with Nuta (whom I've now raced three times and am well aware of her speed).  I asked her if she was doing the 10 mile or the 15 mile and she said 15 (I knew from last year's results that she had won the 10 mile course in 6:12 pace).  She asked if I had run it before and I said no, so she told me a bit about the course, warning me about the tough final two miles before the turn around and wishing me luck.  She said she has done quite a few training runs on that road because it is great for altitude training on a hilly but smooth road.  After running the race, I can attest to the fact that it is very challenging course and could be strengthening if run often.

The race started around 9 a.m. and I felt pretty comfortable with Nuta for a couple of miles.

Mile 1 - 6:19  Little bit rolling, net uphill though

Mile 2 - 6:31  Little more uphill

My heart rate started to go up and my respiratory rate was obviously faster than Nuta's so I decided I'd better be smart and not kill myself in the first quarter of the race.  Slowly let Nuta go.  After all, I had a lot of climbing to do and I'm not exactly "hill trained."

Mile 3 - 6:37   more climbing

Mile 4 - 6:44  still climbing, took a gu at the aid station right before mile 5

Mile 5 - 6:37 seems to be a theme here...climbing, climbing, climbing

Mile 6- 6:23  little less climbing 

Mile 7 - 7:30 serious climbing (200 ft gain in this mile) respiratory rate shot through the roof

Mile 8 - 6:33 the mild climb equalled itself out because 7.5 mile point was the turn-around.  Nuta had a solid minute on me at the turn-around but I still wanted to give a good effort in catching her and I knew I had a steep downhill mile ahead of me so I tried to use the momentum to see if I could reel her in a bit.

Mile 9 - 5:37 (200 ft drop) At the end of this mile my legs were really throbbing from the pace change and hammering down the hill.  Nuta seemed to be just as far ahead of me, if not farther and I decided again to just run my own race and not kill myself to try and catch her.  I could have decided to run beyond my pain threshold and blow my quads out trying to catch her and then probably still fallen short.

Mile 10 - 6:11 What goes up must come down and I'm really appreciating the downhill at this point.  Took another gu at mile 10 aid station.

Mile 11 - 6:10 more down

Mile 12 - 6:26 starting to feel pretty fatigued here.  My quads were pretty much screaming at me and my head was starting to feel a little dizzy with the heat and sun, so I pulled back on the throttle a bit.

Mile 13 - 6:23 ran by the river and enjoyed the cool air coming off the water totally unaware of anyone else around me and just enjoying the beauty of the canyon

Mile 14 - 6:18 just keep moving forward.  Tired though.

Mile 15 - 6:30 rolling but net downhill.  I'm completely spent. Apparently I went out a little too fast because this mile was faster going up the hill than coming back down at the end.  Oh well.  I'm just glad to be finished.

Total time - 1:36:53 (6:30 AP) with around 800 ft elevation gain/loss

Saw Bean and Dianne (more teammates) at the finish.  Dianne had run the 10 miler and Bean is injured but came up to hike around and cheer.  Tony came in around 1:50 and we whined together about the intense 7th mile heartbreak hill.

Nuta finished about 2 minutes ahead of me, so she had put another minute on me on the downhill. Overall I was very pleased with my effort considering my lack of hill training.  It was also the longest run I have done in a couple of months, so I'm pretty happy with how my body held up.

About 15 minutes after I finished, Aaron and I grabbed the kids and did the family fun run together (1 mile).  Aaron ran with Abe and Breanne and I walked, ran with, and carried Ali.  Ali and I actually turned around at the quarter mile check-point just as Abe passed us at his 3/4 mile check-point.  We did our half mile in about the same time as Breanne and Aaron finished their 1 mile.  Abe ran the whole way and finished strong.  Breanne ran with Aaron and kept telling him how much fun she was having and how cool it was to run her first "race."  The kids all got little finisher's medals and toy prizes, which they loved.  We ate some post-race grub and stayed for the awards ceremony (I got a $25 gift card to Boulder Running Company and a Timex watch).  Fun day!

From allie on Sat, Jun 19, 2010 at 19:18:04 from

sounds pretty brutal. or pretty and brutal? nice job. BF freedom run will be cake for you after this one.

the camping sounds fun too. choo-choo!

From Bonnie on Sat, Jun 19, 2010 at 19:54:39 from

Wow, what a fun weekend, camping a hard 15 mile race as a long run ... sounds like heaven!! Nice job Nan! And nice job Abe and Breanne!

From Jon on Sat, Jun 19, 2010 at 20:32:58 from

Uh oh, Nan, you're slipping. After 7 straight wins since joining the FRB, you've all of a sudden had two-2nd place and a 5th place finish in your last 4 races. If you don't shape up, we're going to kick you off the blog!

Just kidding. Nice work on what sounds like a fun and challenging race. Looking forward to seeing what you can do in a few weeks at the 15k.

From Scott Ensign on Sat, Jun 19, 2010 at 20:42:15 from

how can you run that fast at 9000 feet? way to go. you are going to destroy the field at BF freedom run. no trains here in Providence. very quiet and peaceful. and real beds too. all the trains in Cache valley run by Jon's house. well, sort of.

From Nan on Sat, Jun 19, 2010 at 20:42:47 from

Allie-Pretty AND Brutal. Great combo, eh?

Bonnie-It was super fun to see the kids enjoy running.

Jon-I know, I should just throw in the towel now huh. LOL. I am totally getting my bum kicked lately. The weird thing is that I'm even running a little faster this year than I did last year. Is the rest of the world just improving at a rate faster than me? What is their secret?

I also just realized that the last time I ran a 16 miler (or longer) was Dec. 09. Oh man I need to get those long runs going again.

From Nan on Sat, Jun 19, 2010 at 20:45:00 from

Scott-Glad to hear the trains won't be blasting us out of sleep at your house. I wondered if Aaron even heard them because he grew up in Draper right behind the train tracks and has since been a super deep sleeper. But I realized he must have heard them when he finally got up and left the tent after the 3rd one.

From Lily on Sat, Jun 19, 2010 at 20:59:10 from

You did fab for your elevation! I love to read what you're up to. Congrats on the 2nd place finish. It is something to be proud of!

From Lindsey Dunkley on Sun, Jun 20, 2010 at 02:36:03 from

Good race...the course sounds really hard! Way to be so strong with all the climbs and altitude. Great job!

From Kelli on Sun, Jun 20, 2010 at 18:49:02 from

OH, nice prizes! Great job. Sounds like it was a fun trip for the entire family (aside from the darn trains!)

From Burt on Mon, Jun 21, 2010 at 01:21:42 from

Jon - Nan is still undefeated in the marathon. Which reminds me, I'm undefeated in duathlons. I guess I'm as big of a rock star as she is.

From seeaprilrun on Mon, Jun 21, 2010 at 07:37:44 from

That is crazy fast on that kind of course at altitude like that! That is so awesome that you can hang with a runner of Nuta's caliber. Great job on the race!

From jun on Mon, Jun 21, 2010 at 12:12:44 from

Congrats. Sounds like a really hard race. Amazing.

From MichelleL on Mon, Jun 21, 2010 at 13:04:28 from

Wow, Nan. That sounds like a hard race. You are a smart woman to pull back when you did. Great race.

From Aaron Kennard on Mon, Jun 21, 2010 at 19:30:59 from

I concur in the congrats...and since I was there and saw how tough the course was, I can tell you all that she ran an amazing race. 8th overall including males, the next female was 13 minutes back in a 7:19 pace compared to Nan's 6:28. It was up hill over 100 feet per mile for the first half, which is pretty dang steep to be holding a sub 6:30 pace for so long...and she never trains on stuff like that. I'm totally impressed as usual.

From jess1 on Mon, Jun 21, 2010 at 20:57:23 from

Wow - sounds like the perfect weekend all around. Congrats. How fun to see the kids excited about running!

From Carolyn in Colorado on Mon, Jun 21, 2010 at 22:25:28 from

Congratulations on a great finish in a tough race!

From Nan on Mon, Jun 21, 2010 at 23:45:37 from

Thanks, everyone!

The hills were definitely intense compared to what I normally race on but nothing compared to any mountain ultra course. I think the altitude did take a subtle toll on my heart and lungs though.

Burt-Undefeated in duathalons AND undefeated in fights with cars?! You ARE a rock-star.

Aaronius-Thanks for supporting me 100% and for talking me out of feeling disappointed with my effort. :)

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