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Painters Half Marathon

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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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
131.904.5016.100.0053.00205.50
Brooks Axiom Miles: 31.75Nike Air Pegasus Miles: 36.00Nike Elite Miles: 13.75Saucony Tangent Miles: 14.25Brooks Adrenaline 8, #1 Miles: 15.00Brooks Adrenaline 8, #2 Miles: 29.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.500.000.000.000.000.50

Started off the New Year with a goose egg. I ran the dog around the block, but I didn't feel like doing much else. Everything felt fine while running, but my upper hamstring/ischium still hurts when I bend over, and knee is still not quite right (although is definitely much better). Perhaps I may swing out of this physical and mental funk in a few days. I'll probably try running and cross training again tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

AM - ran the dog around the block

noon - amazingly warm out today, about 50 degrees. I was planning on doing some cross training, but couldn't pass up the weather. My knee was feeling about 98%, and hamstring was about the same or a little better than yesterday. I ran the Landfill Loop (in shorts) at a fairly brisk pace, but didn't wear a watch. Knee felt good, and other than a few weird little twinges, the hamstring had no pain during the run. I guess I'll keep running on it until I have a good reason not to. After lunch, I ran back to work, and then ran to the post office and the bank.

Brooks Axiom Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.250.000.000.001.0012.25

Whenever we have a warm spell, it is always followed by a snow storm and the deathly grip of cold. This week is no exception. Yesterday was 50 degrees, then came the rain, which turned into snow. Temperature dropped to about 10 degrees. And all the rain/snow freezes into ice. Perfect day for the treadmill, but I elected to run outside anyway to get some social time in with Cody. It was certainly very cold (my hands froze), but the roads were actually okay in some spots, where there was a layer of snow on the ice. We ran a short Millville Hill Loop, and averaged just over 8:00/mile for 11 miles. I stopped at the gym on the way back, and did 10 minutes on the arc trainer, and then some leg extensions. My knee is almost feeling 100%, but I can still feel some twinges and pain in my hamstring. We'll see what a day off tomorrow does.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

Another snowy day, and roads were bad. I ran to the gym, then did 5 miles on the treadmill averaging about 6:45/mile. Then ran home, and then back to work.

Nike Air Pegasus Miles: 7.50
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.500.000.000.000.009.50

AM - ran the dog around the block. Then ran to work.

PM - did the Logan Loop from work. Averaged about 7:05/mile. It was snowing, but not very cold, so the roads were slushy but tolerable. Knee is feeling quite good, and hamstring seems to be getting better. I'll keep my fingers crossed.

Brooks Axiom Miles: 9.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

AM - ran 1.5 miles to breakfast

noon - ran home, then did the Landfill Loop. Averaged 6:39/mile. Very mild weather today. Roads are wet, but grippy. Ran back to work.

Nike Air Pegasus Miles: 8.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Goose egg today. Just plain too busy. Plus my knee is tight again. I don't get this recession thing. I've got work coming out my ears with both my day job and my home business.

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.501.500.000.004.009.00

My knee is still not right, so I mixed in some cross training today. I ran to the gym the long way through River Heights and did about 1.5 miles of tempo, just to see how the pace. Felt. It felt good. At the gym, I did 4x4-minute fartlek on the elliptical, with 2-minute recovery intervals. Did some single-leg extensions afterward, and then back home.

Nike Elite Miles: 4.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.500.000.000.000.0013.50

AM - ran the dog around the block

PM - ran the Young Ward - Icon Loop with Jon. Took it easy and chatted, but still felt quite tired at the end of the 13-mile run. Painters will be interesting. Maybe I should run the 5K instead of the half. 7:30/mile average pace.

Nike Air Pegasus Miles: 13.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.500.000.000.004.0010.50

AM - jogged the dog around the block

noon - ran to the bank, then ran to the gym the long way through River Heights. At the gym, did 4x4-minute fartlek on the elliptical. Then did 2x10 with each leg on the 4-way hip @ 70 lbs, and 2x13 with each leg on the leg extension machine @ 40 lbs. Ran home, then back to work.

Nike Air Pegasus Miles: 6.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

Ran the dog around the block. Then ran to the chiropractor for my final set of x-rays. I'll get results Thursday. Ran back to work. Averaged a little under 7:00/mile.

Brooks Axiom Miles: 7.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.253.003.000.000.009.25

AM - ran the dog around the block, then ran to breakfast.

noon - did the First Dam Run 10K route as a tuneup for Painters. It's been awhile since I've done a real workout on the roads, so I wanted to make sure I still have "it" and push into LT pace. Mile splits were 5:57, 5:41, 5:52, 5:22, 5:21, 5:24. I started dragging the last mile, but it was still a solid run. I think with a little raceday magic, I might be able to pull out a 1:11 or 1:12 or so. Fitness/endurance is definitely not where I want it to be, but speed is okay. We'll see!

Nike Elite Miles: 9.25
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

Recovery day. Ha. Just ran the dog a few times. We're driving to St. George in the afternoon, so want to save my energy!

I saw the chiropractor for the last time today, for final x-ray results. My neck angle is now 38 degrees, which is pretty good. The progression went: 18 degrees, 22 degrees, 33 degrees, 38 degrees. So my "arc of life" is restored. The only negatives were that my the bottom part of my neck didn't want to budge, so that didn't change much. And the x-rays of my lower back didn't show much change, so no increase of curvature there. However the disc spacing of the lowest vertebrae increased by 25%, which is a postive, since it was a bit too narrow before (potentially suggesting a bulge).

So that's that. No more Pettibon method. It certainly helped my neck, but didn't change my life or anything. My problem is auto-immune, and not mechanical. So fixing my posture will not fix my problem. However, bad posture can make the existing inflammation much worse, thus it was still good thing to do and will probably minimize posture-related problems. Plus, if my neck ever fuses, it will fuse in the correct alignment, so that my chin isn't stuck down in my chest or anything (I'm not kidding). yea!

Brooks Axiom Miles: 1.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.750.000.000.000.005.75

Ran with Clyde on part of the Painters course this morning. It was quite nice to have sunshine and clean air. Averaged around 7:15/mile.

Brooks Axiom Miles: 5.75
Comments(3)
Race: Painters Half Marathon (13.11 Miles) 01:11:31, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.150.0013.100.000.0014.25

Painters Half today.

 Mile Split Comment
 1 5:40out slow - good for me, since I hadn't warmed up yet
 2 5:38still a slow pace
 3 5:17the pack finally picked it up
 4 5:19 
 5 5:35up the big hill
 6 5:15 
 7 5:19cruisin'
 8  
 9 10:57 (5:28 pace)
wearing down
 10 5:16must have been downhill...
 11 5:31 
 12 5:24trying to stay strong to the finish
 13.1 6:11 (5:30 pace for 1.1)
 

 

It was a good race day. Weather was chilly early on, but was sunny with no wind, so pretty much perfect. Gloves, arm sleeves, and compression socks with shorts and a singlet were very comfortable, and it warmed up a lot as the race progressed.

We had a good group at the start, including Holt, Hayden, Sasha, Jeff Mc, and a few others who I didn't know as well. The race went out very slow, which suited me, because it usually takes me a few miles to warm up. After a couple miles, the pack of about 6-7 people really started moving, but I was feeling good and snappy by then, and just tucked in behind whoever was leading at the moment and tried to run good tangents. At mile 5, we went up the biggest and longest uphill stretch. Jeff(?) kept things moving along that segment, and I think Sasha dropped somewhere in there. So by Mile 6, it was just me, Jeff, Hayden, and Dave.

The slippery footbridge near Mile 6(?) again was treacherous this year, as it claimed Hayden.  He went down just behind me, but appeared to pop up pretty quick (he had some very nice war wounds after the race though). The fall caused Hayden to drop back, and we lost Holt soon afterward as well, so it was Jeff and I to the finish. Jeff was running strong, and picked it up to 5:15 pace. I was able to match for a couple miles, but started laboring, and he pulled away in the neighborhoods around Mile 8-9 (I don't quite remember). It wasn't so much one move, but just keeping a hard steady pace. My own pace dropped a bit, and he put on about 5s/mile for the rest of the race.

For the last few miles, I just tried to focus, keep my form good, and work as hard as I could. I was fairly pleased my pace didn't drop more than it did, given the training mileage I was doing. I knew I was somewhat fit, but not extremely fit, so holding 5:30 or faster was quite fine my me.

The course weaved to the finish, and I ended up at 1:11:31. Jeff barely broke 1:11:00. Hayden was about a minute behind me, then Holt, then Sasha. I think the chip spotted us a couple seconds, because my watch was slower, but I'll take it.

It was a good course. Honest, but not excessively hard either. There were certainly a lot of hills (more than I expected), but none of them were monsters, so we could keep a good rhythm going. A very fair course, and I liked it. Some parts of it were pretty as well, which is always bonus. I had fun racing with the pack of guys we had today, as I honestly had no idea who would come out on top. Kudos to Jeff for running a very good race and winning over what I thought was a solid field.

My goals coming in were to run in the 1:11-1:12 range (see Wednesday's blog), and I did that, so I am happy with it. This is my 5th fastest half marathon, and 3rd fastest on an unaided course. And I'll call it a post-A.S. PR.

 

 


Saucony Tangent Miles: 14.25
Comments(30)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.500.000.000.004.005.50

I started my new schedule/training regimen today. The idea is that I'm going to free up more time by getting up at 5AM instead of 6AM, and also that I will be doing about 50-50 running/cross training for the foreseeable future, simply to take strain off my body. This means no marathons for the time being (as I believe cross training doesn't simulate the unique demands of a marathon adequately), but I hope to get in 3 hard workouts/week on the elliptical (opposed to just 2 on the roads), increase overall intensity and pace, and focus on the 5K through half marathon distances. It should be fun, and a change of pace. Hopefully my body will allow me to train hard at the shorter distances, and even get some PR's. I'm excited after the Painter's Half about running, and think I can go under 1:09:00 in Indianapolis this May with this running/cross training hybrid approach.

Today I am still recovering from Painters. I don't have much soreness, which is great, but the hamstrings are tight, and have general fatigue from the race. So I kept things light. I ran to the gym (0.5 miles), then did 30 minutes on the elliptical, 10 minutes on the arc traininer, then ran home, and jogged the dog around the block.

Brooks Adrenaline 8, #1 Miles: 1.50
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.500.000.000.004.006.50

Ran to the gym, did 30 minutes on the elliptical, 10 minutes on the arc trainer, and 1 mile on the treadmill. Then then 2x10 on the 4-way hip machine @ 80 lbs, and 1x80 on the leg press @ 100 lbs. Ran home, and then ran the dog around the block. Left SI hurts today.

Brooks Adrenaline 8, #2 Miles: 2.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.005.008.00

Ran to the gym, and did a 5x4-minute fartlek on the elliptical, with 2 minutes recovery between intervals, along with warmup and cooldown. Ran home, then ran to coffee.

Brooks Adrenaline 8, #1 Miles: 3.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.003.007.50

Ran to the gym, did 30 minutes on the elliptical, 3 miles on the treadmill. Ran home, then ran the dog around the block.

Brooks Adrenaline 8, #2 Miles: 4.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.000.000.000.004.506.50

Ran/skated to the gym. It rained all night, and the roads were glare ice in many spots. Treacherous for both running and driving. At the gym I did 1 mile on the treadmill, 30 minutes on the ellitpical, and 15 minutes on the arc trainer. Then I did a couple sets of leg extensions and 75 seconds of leg press. Ran/slid home. The dog did not get a walk today.

Brooks Adrenaline 8, #1 Miles: 2.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.002.0010.00

Put off running this morning for a few hours, to let the rain let up. It did let up, so I called Cody to get ready to go. Of course, by the time we were both ready, it was raining again, but oh well. After being pent up in the gym all week, I was really looking forward to doing a real run, rain or not. We did a Providence loop. Not sure of the pace. I stopped at the gym near the end, and intended to do an interval workout on the elliptical, but after 10 minutes warmup on the arc trainer, and then the first interval on the elliptical, my muscles told me I was done. I think my muscles are still adjusting to the different uses on the cross training machines, plus still recovering a little from the half marathon. They were protesting big-time. I took the hint and quit for the day, and ran home.

Brooks Adrenaline 8, #2 Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.500.000.000.005.006.50

Ran to the gym. I forgot my iPod and headphones, which is potentially fatal (dying of boredom), but fortunately Jon was there and kept my mind occupied. I did 8x3-minute fartlek, with 1-minute rest. 45 minutes total. Then did a couple sets on the 4-way hip machine. Ran home, then ran the dog around the block. My hamstring is still bugging me, although it still does not hurt while running, it is also not getting any better (it's worse, if anything). So I need to resolve that somehow. I've been stretching more than usual, and also trying to do some strengthening exercises every night, as well as ultrasounding it. Fortunately, I've been to physcial therapy so many times that I already know what exercises and stretches they would assign me for this area of the body, so I've just skipped the paying money part and have taken it upon myself to do it on my own. Maybe that sounds arrogant, but I think it's more that our local PT's at the hospital lack imagination, and are very predictable.

Later this morning I will go see the Wizard of Oz (aka, my rheumatologist). I'm going to request to go on sulfasalizine. I hope that it will help my peripheral joints and also reduce stiffness. And hopefully it won't make me vomit profusely either. Some people are allergic to sulfa drugs.

Brooks Adrenaline 8, #1 Miles: 1.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.500.000.000.004.006.50

Ran to the gym. Did 10 minutes on the arc trainer, 30 minutes on the elliptical, and 1.5 miles on the treadmill. Ran home. It's 1 degree this morning, so the dog didn't get a run. I've been wearing my cheap little Polar HR monitor the last two days. My HR hangs out in the upper 140s during an elliptical session. It is a little bit higher, in the low 150s, while using the arc trainer. On the treadmill, it was in the upper 130s. Yesterday during my elliptical interval workout, it got up to 170 on the last couple intervals. So it's not a bad workout.

Brooks Adrenaline 8, #2 Miles: 2.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.005.509.00

Ran to the gym. 45 minutes on the elliptical, with 2x15-minute "tempos" with 5 minutes rest between. HR was mid-160s during the first tempo, and up to mid-170s on the second. Ran home, then ran the dog around the block, then ran to coffee.

Brooks Adrenaline 8, #1 Miles: 3.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.000.000.000.004.007.00

Ran to the gym. 10 minutes arc trainer, 30 minutes elliptical, 1.5 miles treadmill. Adductor, abductor, and leg extensions on the weights. Ran home, and then ran the dog around the block.

Brooks Adrenaline 8, #2 Miles: 3.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.003.006.50

Ran to the gym. Did 30 minutes elliptical, then 2 miles on the treadmill. Ran home, then jogged the dog around the block. Legs are tired today.

Brooks Adrenaline 8, #1 Miles: 3.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Brrr...5.5 very cold miles with Jon and Cody, and then I tacked on another 3.5 for a glorious total of nine. The top of my right hamstring was hurting today (to complement the left one), but I got a really sweet frostillicus beard to compensate.

Brooks Adrenaline 8, #2 Miles: 9.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
131.904.5016.100.0053.00205.50
Brooks Axiom Miles: 31.75Nike Air Pegasus Miles: 36.00Nike Elite Miles: 13.75Saucony Tangent Miles: 14.25Brooks Adrenaline 8, #1 Miles: 15.00Brooks Adrenaline 8, #2 Miles: 29.50
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