Strength for today and bright hope for tomorrow

December 22, 2024

15% off for Fast Running Blog members at St. George Running Center!

Location:

Fort Collins,CO,

Member Since:

May 15, 2003

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

Unaided PR's:
5K: 14:48 (Track - 2001)
10K: 30:45 (Track - 2001)
10K: 31:32 (Bolder Boulder - 2013)
Half Marathon: 1:06:09 (Duluth - 2013)
Marathon: 2:17:54 (Grandma's) - 2014)
Marathon: 2:19:47 (Indianapolis Monumental - 2013)
Marathon: 2:19:49 (Indianapolis Monumental - 2010)

Aided PR's:
10K: 29:38 (Des News - 2011)
Half Marathon: 1:05:30 (TOU Half - 2011)
Marathon: 2:18:09 (St George - 2007)
Marathon: 2:17:35 (Boston - 2011)

Short-Term Running Goals:

Diagnosed with Ankylosing Spondylitis in June of 2008. Started taking Enbrel in March, 2009.

Run as much as I can, and race as well as I can. Make the most of however much time I have left as an able-bodied runner.

Training for the 2018 Colorado Marathon

Long-Term Running Goals:

Run until I'm old, and then run some more. Stand tall.

Personal:

1 wife, 2 kids. 1 cat. Work as a GIS Specialist/Map Geek

Endure and persist; this pain will turn to your good. - Ovid

Therefore, since we have been justified through faith, we have peace with God through our Lord Jesus Christ, through whom we have gained access by faith into this grace in which we now stand. And we rejoice in the hope of the glory of God. Not only so, but we also rejoice in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope. And hope does not disappoint us, because God has poured out his love into our hearts by the Holy Spirit, whom he has given us. - Romans 5:1-5

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Saucony Trail Shoe Lifetime Miles:						247.50
Hoka Clifton Lifetime Miles:						491.50
Saucony Type A6 Lifetime Miles:						186.50
Saucony Zealot Lifetime Miles:						478.75
Saucony Kinvara 6 Lifetime Miles:						433.50
Saucony Kinvara 6-2 Lifetime Miles:						358.75
Brooks Pure Connect Blue Lifetime Miles:						337.25
New Balance Trainers Lifetime Miles:						314.50
New Balance 1400 Racers Lifetime Miles:						65.00
Brook Pureflow Lifetime Miles:						99.50

Fri, Apr 13, 2007

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
13.00	0.00	0.00	0.00	0.00	13.00

CV interval workout on the track today. Did 6x1000m with 200m jog in between (~1 minute). Started out by warming up 1 mile, and then doing Tinman Tempo on the way up to the USU track. Averaged around 6:00/mile during tempo, half of which was uphill. I was feeling good, which I was thankful for, since I hate doing track workouts when I'm tired, as they are mentally difficult as it is. The intervals went well too. They were 3:13, 3:15, 3:13, 3:15, 3:13, 3:08. My goal pace was 3:15 (5:12/mile pace), so I hit that. The last interval I opened it up a little bit on the last 600m. HR averaged in the mid-170s for the intervals, and peaked at 184 on the last one. It definitely doesn't tick like it used to...

Ran up through campus after the intervals, and then down to the mouth of Logan Canyon on Hwy 89, and back on Canyon Rd and the canal trail.

Ave HR for entire run 154. Ave pace for entire run 6:45/mile.

(Adrenaline orange: 219 miles)

Comments

From cody on Fri, Apr 13, 2007 at 16:56:10

Great Workout!

From Jon on Fri, Apr 13, 2007 at 19:31:57

What is this tinman tempo you always talk about?

From ashman on Fri, Apr 13, 2007 at 20:40:11

Killer workout!

From Paul Petersen on Fri, Apr 13, 2007 at 22:24:50

Jon, "Tinman Tempo" is defined as the pace you can hold for 3 hours. It is roughly one minute slower than your 5k pace. Its namesake comes from the fact that the coach that came up with it has the nickname of "Tinman". The idea is that it provides a strong aerobic stimulus without wearing you out, so it's good to do during any phase of training, including base-building. I incorporated it this year and have had a lot of success with it. So has Cody.

From Jon on Fri, Apr 13, 2007 at 22:30:35

So it's just a bit slower than marathon pace? Maybe 6:15 to 6:30 for me?

From Paul Petersen on Fri, Apr 13, 2007 at 22:40:37

Yes, for a sub-3hr marathoner, it will be a little slower than MP.

From Cody on Fri, Apr 13, 2007 at 23:36:12

I do one workout a week that includes 4-8 miles of a Tinman Tempo. Paul sold me on the idea and I have seen the positive results. I would suggest it to anyone.

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