| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 248.05 | 0.00 | 5.00 | 0.00 | 20.50 | 273.55 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 3.00 | 12.00 |
| Oh boy, a blank training calendar! Started the year out by running to the gym, doing 30 minutes on the elliptical, lifted, stretched, and then ran back home and continued north to 2200 N, out-and-back. Left the watch off, since it's a holiday and all.
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I've added a new blog entry on my webpage about New Years Goals | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.30 | 0.00 | 0.00 | 0.00 | 0.00 | 8.30 |
| Did a modified Providence Hill Loop with 6x100m strides in the middle. Covered 8 miles in 55:10 (6:53/mile). Strides were on a slight downhill and I tried to focus on leg turnover and form. Jogged around the block with the dog afterward. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 3.00 | 11.00 |
| Warmer out today. I ran from work to the gym and hit the paved River Trail on way. I did the Golden Mile each way at brisk pace and collected 5:30 splits (6:03/mile pace). Then I stopped at the gym and did 30 minutes on the elliptical, and then some chin-ups and lunges. Ran back to work via the TOU course and average around 7:00/mile. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day off
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I've posted a new blog entry on my webpage on "Itchin' to Race" | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM - Went to gym and lifted weights, stretched. PM - Ran a brisk-pace run, a similar landfill loop to last week, except added a mile by doing an out-and-back to 200N near the landfill. Picked it up for the middle three miles and ran mile splits ranging 6:05-6:15 for that stretch. Added 4x100m strides near end. They felt slow, but I tried to focus on form. Averaged 6:24/mile for the entire 9-mile run. It's interesting reading people's logs who live along the Wasatch Front. It sounds like they have received much worse weather than Logan all winter. I have only had to shovel snow once, and it was only about 2 inches. Footing and road/sidewalk conditions have been excellent here. It's surprising to me, because usually I'm envious of people running in Salt Lake since Logan tends to get the short end of the weather stick. Oh well, it's been a really bad winter here for skiing, but fantastic for running. I'll take it while I can get it! | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Ran a big loop out to Young Ward and around through Icon and back on Golf Course Rd. Ran with Cody, who has one of those fancy Garmin 305 thingys. Our first four mile splits were in the 6:40's and 6:50s, then we turned into a headwind and hit 7:10-7:15 for awhile, and then picked it up to 7:00 pace when we got more favorable wind again. With 1 mile to go we were averaging 7:01/mile, so we picked it up a little to dust the 7-minute guy, who made a guest appearance in Logan. All in all, a pretty good run, and I'm happy to be holding 7:00/mile pace on my longer runs. 53 miles running this week, 55 scheduled for next week. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Ran a modified Providence Hill Loop in 61:10 (6:48/mile pace) with 6x100m strides in the middle. Beautiful sunny day here with no hint of haze in the air.
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I've posted a new blog entry about How fast "Super-Tergat" could run at St George. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM - easy 8 miles, out to First Dam and back, then 1 mile with dog. Ran close to 7:00/mile pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Gorgeous day today, short-sleeves weather. I decided to do my long run of week today, since the weather is forcasted to get very cold soon, plus I am leaving on a yurt trip Saturday morning and probably won't be able to run. I ran a big loop into Millville and up onto the bench, and back through Providence and River Heights and then on into Logan via Center St. It's a hilly route, and I tried to work the hills to start building that "hill strength". Ended up running 6:38/mile pace for the run. I am very pleased with how training is going right now. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 3.00 | 12.00 |
| Ran to gym and did 30 minutes on elliptical, then some chinups and stretching. Ran back home via the TOU course and grabbed the dog for a half mile, dropped the dog off, and did an out-and-back to the end of the paved river trail, with 6x100m strides in the middle. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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I didn't have time to run until night, so I slipped on my reflective vest and braved the icy Logan roads to the gym. I wanted to do a Tinman tempo today, so I decided to try the treadmill rather than slide around on the dark roads the entire time. I've probably ran on a treadmill two or three other times, so had to focus on not flying off the thing. Looking at the TV above and to the right of my head definitely was not an option due to safety reasons. I started off at 6:45 pace, and kept myself entertained by increasing the speed by 0.2 mph every 5 minutes. I hit 5:49/mile pace near the end and was feeling pretty good at that effort. Running is a lot easier without wind resistance. 6:18/mile pace for the overall workout. Ran back home to cool down. I weighed in today at 130.5 lbs. I'm wearing jeans that I had in high school again.
Sasha, you're my hero. Thanks!
Click here for an update an my webpage blog. Big bloggy news.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 2.50 | 11.50 |
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Butt-cold this morning with some new snow, so I decided to opt out to the treadmill again. This time I got one farther back for a better TV viewing angle. It was sweet. This treadmill also had a little feature that showed your position if you were running on a track and counted your track laps. So basically it was trying to take your mind off something boring (treadmill) with something equally boring (track). I wasn't too keen on that feature. But I did appreciate the dual fans to keep me cool. After a 5-minute warmup on elliptical, I jumped on the treadmill for 30 minutes at 6:40/mile, then did 10 minutes on the elliptical, and another 30 minutes on the treadmill at 6:40/mile. Cooled down with 10 minutes on the elliptical. Way too much indoor training for me. Hopefully that is all the treadmill I will have to do for the year. Did some light lifting and stretching afterward. This is the end of my running week, as I will be going on a yurt trip from Saturday through Monday. Hopefully I will get back in time on Monday to get a run in so that I can keep up with the 6 days/week thing. 55 miles total for this week, 60 scheduled for next week.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Yurt trip. Left Logan at 8AM and hiked up to the Bunchgrass Yurt. Skiied a few shots, and I managed not to kill myself in the trees. I haven't skiied as much this year as I anticipated due to poor snow, but I was pleased with how my running fitness carried over to the uptrek. I felt good and was not very tire from the hike in. 
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day two of yurt trip. Epic day. Skiied the toughest shot I've ever attempted, an avalanche chute off of White Pine Knob into the White Pine drainage. Snow conditions were safe, but I was more concerned about cliffs and rocks. We all made it down, although I had my share of spills, but nothing life threatning. When I looked back up at it, I thought it was pretty stupid to ski that, but what's done is done. 
Home sweet yurt 
Twin peaks, Mt Gog and Magog
That's what we skiied down...what was I thinking?! After that we toured up the White Pine drainage and summitted a ridge that we fondly called "Mt Crustmore", because it ended up be very icy and almost impossible to skin up. It took hours to get everyone up it, and by the time we all made it, it was time to turn around and go back to the yurt because of darkness. Half our group, including myself, did a shot on the face called "Magic Land" which was the destination of the horrendous uptrack. Magic Land was quite magical, and I finally got some good turns in the trees. We then uptracked and skidded down Mt Crustmore and reached the bottom by dark. We then hiked back to the yurt the dark. Very cold. 
Top of Mt Crustmore, entering the realm of MagicLand.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Skiied out of yurt back to vehicle by 1PM. Other than dead truck battery, no mishaps. It was good to take my mind off running for a few days, but now it's back to the grind! I did a 9-miler as soon as I got home, otherwise I probably wouldn't get around to it. It took me a few miles to get my running legs back, but I managed to average 6:55/mile pace for the run, and felt pretty good aside from sore quads and butt.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Still working the yurt trip out of my legs. Ran 9 miles easy plus 6x100m strides. Very cold. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Waited to run until 2PM to maximize sun and warmth. It wasn't too bad, according to my beard-o-meter (if the beard accumulates ice, it is too cold!). Did a Tinman tempo on the First Dam Run 10k course in 37:55 (6:05/mile pace). It took me a couple miles to get going, but ended up being a decent run. Cooled down afterwards back to the office.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Easy 10 miles on Providence Hill Loop, with 6x100m strides. 7:19/mile pace for entire run. I've had a hard time getting going this week. It might be the cold, but is more likely just a "tired" phase of my training. Or maybe a combination of both. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 2.00 | 0.00 | 3.00 | 12.00 |
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AM - Went to gym and did 30 minutes on elliptical. Stretched afterward. Weight 130.
PM - Warmer today. Modified Landfill loop from work, with 4x3-minute CV fartlek in middle. I have a new toy to wear, the Timex Bodylink. It is a GPS and HR monitor. I figured out how to use it during the first few minutes of my warmup, and then ran the fartlek. CV pace is supposed to be in between V02Max and LT, a little slower than 10-k pace. My 3:00 intervals were: 5:16/mile pace (HR 164) 5:18/mile pace (HR 171) 5:11/mile pace (HR 173) 5:17/mile pace (HR 175 Average pace for entire run 7:10/mile (skewed due to walking and figuring out toy). Ave HR for run 146. Max for run 181. Fun stuff. | | Comments(5) |
| | 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 |
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Did 8 miles with Cody, 4 miles on my own, and 1 mile with the dog. Route was all over the place. Pace was around 7:10/mile. Cold, but felt pretty good. Ave HR 140.
60 miles for the week, 60 scheduled for next week. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| The snow last night cleared out the air and the inversion has temporarily lifted. Much warmer and less "soupy" today, which made for an enjoyable run. I ran an out-and-back into Millville. I was testing the Adeo for the first time, and it took me awhile to get the gps connected reliably, but eventually it worked and held the satellites. The mile splits I was getting were all the 6:35-6:55 range, and I felt pretty good. Listened to a Toad the Wet Sprocket concert and This American Life podcast through the Adeo. This was my first experience with running with music and it wasn't half bad. Ave HR 150 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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AM - lifted weights PM - Backward landfill loop; did 3.5-mile Tinman tempo in middle with 6:00 mile
splits. Felt good. Did 4x100m strides near the end. 6:18/mile pace for
overall run. Average HR 163 for tempo, 145 for non-tempo.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Did a 10-mile out-and-back up to North Logan on 1200 E. 6:50/mile pace for the run. Today is a GREEN burn day in Logan, making for nice running. Ave HR 148.
I'm still looking for 4 more runners for my Relay del Sol team. Entry fee has been comped. We are a "competitive" team, meaning 7:00/mile pace or faster. But the main focus is fun. Interested bloggers feel free to contact me.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
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Day off. Went to the gym and did 30 minutes on the treadmill. Weighed in a 130 lbs. Today is a YELLOW burn day in Logan. Please idle your truck for only 30 minutes or less.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 3.00 | 0.00 | 0.00 | 10.00 |
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CV fartlek run out to Millville and back on TOU course. 4x100m striders during cooldown. Fartlek was 4x4-minute intervals with 3-minute rest. 0.75 miles (5:20/mile pace), ave HR 166 0.73 miles (5:28/mile pace), ave HR 174 0.75 miles (5:20/mile pace), ave HR 176 0.77 miles (5:10/mile pace), ave HR 176 (slight downhill, so faster) Felt good. Ave HR for workout 158. Max HR during fartlek 184.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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AM - lifted weights at gym. Weighed in at 130 lbs. PM - Easy run; did big loop around Logan and rocked out to Mutual Admiration Society. 6:41/mile pace.
Red burn day in Logan today. The air is pure soup. I was feeling sick to my
stomach during the run because of it. I'll try to get up either Blacksmith or Logan Canyon tomorrow for my long run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
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Jogged around the block with the dog. Then Cody came by and picked me up (and Dan too) to run in Blacksmith Fork. The goal was to get out of the inversion and we were successful in that. We parked near the 6.75 mile mark of the TOU course and ran up the canyon toward Hardware Ranch. Turned around at 6.5 miles (near the start line) and came back downhill. I did 6x100m strides near the top. We kept a good pace for most the run, and my mile splits were 7:05, 7:05, 7:12, 7:17, 7:17, 6:54, 6:49, 6:51, 6:40, 6:17, 7:11, 7:08, 6:28. 6:56/mile pace for the entire run. HR monitor was having a hard time. It was great getting out of the smog and seeing blue sky and breathing clean air. Toward the end of the run it actually started getting pretty warm. 61.5 miles this week, 63 scheduled for next week. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.25 | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 |
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Easy out-and-back to Millville. 6:48/mile pace. Air quality was a bit more tolerable today. I didn't feel sick while I ran. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM - Lifted weights 10-mile run (modified Landfill Loop) with 4.5-mile Tinman tempo in middle and 4x100m strides near end. Tempo part was 6:01/mile pace with ave HR 167. Overall run was 6:23/mile pace with ave HR 158. Yellow burn day today. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 3.00 | 4.00 |
| Crosstraining day. Had my wife drop me off at the gym on the way back from the chiropractor, and did 30 minutes on the elliptical. Jogged home 1 mile from the gym. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Easy run (Providence Hill loop) with 6x100m strides in the middle. 7:03 pace for the entire run. The inversion finally blew out (for now), so a pretty nice day today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 248.05 | 0.00 | 5.00 | 0.00 | 20.50 | 273.55 |
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