| 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 | | 284.25 | 12.00 | 17.00 | 0.00 | 10.00 | 323.25 |
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| Saucony Tangent Miles: 20.25 | Asic DS Trainer Miles: 75.00 | Saucony Kinvara Miles: 59.00 | Asics Heavy Shoe Miles: 52.00 | Brooks Adrenaline 10 Green Miles: 6.00 | Brooks Launch Miles: 44.00 | Brooks Launch (2) Miles: 50.00 | New Balance 790 Miles: 7.00 |
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| | 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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AM - Smithfield Canyon, 8 miles. Did some strides on the way back. My garmin was out of juice, so I went watchless, but the pace felt decent.
PM - treadmill, 5 miles.
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| Saucony Tangent Miles: 5.00 | Asic DS Trainer Miles: 8.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 6.00 | 0.00 | 0.00 | 14.00 |
| Big Workout. Warmed up for two miles, and then did 6x1-mile with 2:00 recovery jog. I did them on the Young Ward - ICON Loop. Splits were 5:13, 5:14, 5:22, 5:15, 5:16, 5:19. The 5:22 split was because a large angry dog started chasing me, so I stopped and aggressively lunged at it while yelling. Probably cost me 10 seconds. 14 miles total, averaged 6:19/mile for the entire run. I was pretty pleased with the intervals given how cold it is and how many layers I was wearing. |
| Saucony Kinvara Miles: 14.00 |
| | Comments(5) |
| | 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 |
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AM - Smithfield Canyon, 8 miles, 6:40/mile average. Cold, but not too bad.
PM - treadmill. 4 miles.
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| Saucony Tangent Miles: 4.00 | Asics Heavy Shoe Miles: 8.00 |
| | Add Comment |
| | 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 |
| AM - Hyde Park, 7 miles, 6:44/mile average. PM - Forrester Acres, 6 miles, no watch.
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| Brooks Adrenaline 10 Green Miles: 6.00 | Asic DS Trainer Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 6.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Long run, with some MP tempo within. Didn't go great, but the miles matter more than speed at this point. 6 miles worth of tempo, and splits were 5:39, 5:29, 5:33, 5:30, 5:30, 5:34. And then I was pretty much done, but unfortunately I still had 11 more miles left in the run. Death march the rest of the way. 20 miles total, averaged 6:33/mile for the entire run. 85 miles for the week. |
| Brooks Launch Miles: 12.00 | Brooks Launch (2) Miles: 8.00 |
| | Comments(1) |
| | 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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AM - Smithfield Canyon, came back on Upper Canyon Rd and Summit. 8 miles, 7:14/mile.
PM - Forrester Acres. 7:10/mile average pace. Bought my plane tickets for Boston today!
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| Asics Heavy Shoe Miles: 8.00 | Asic DS Trainer Miles: 5.00 |
| | Comments(8) |
| | 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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AM - north end of Smithfield and back. 8 miles, 7:11/mile average. Snowy roads, but a beautiful, clear morning.
PM - ran some route, don't remember. 5 miles, pace was about 7:05/mile.
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| Saucony Tangent Miles: 5.00 | Brooks Launch Miles: 8.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 5.00 | 0.00 | 0.00 | 15.00 |
| Big Workout. Warmed up by taking Hillside and Summit down to the Smithfield Cemetery, then did 8x1000m on the cemetery loop at CV pace, with 60s recovery jog. It was cold, about 20 degrees out, but other than that a pretty nice day to run. The workout went pretty well. My interval splits were 3:15, 3:12, 3:10, 3:10, 3:10, 3:08, 3:09, 3:07. About as good as I can hope expect for early February. Cooled down for 6 miles. Averaged 6:24/mile for the entire 15 miles.
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| Saucony Kinvara Miles: 15.00 |
| | Comments(1) |
| | 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 |
| noon - 9 miles, Smithfield Canyon. 6:44/mile average pace. PM - 4 miles, Hillside to Summit. No watch. |
| Asics Heavy Shoe Miles: 4.00 | Asic DS Trainer Miles: 9.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
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AM - Hyde Park and back. 7 miles, 7:04/mile average.
PM - Planet Walk & Willow Park, 6 miles, slow. Left shin/ankle hurts.
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| Saucony Tangent Miles: 6.25 | Brooks Launch Miles: 7.00 |
| | 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 |
| Took today off as a precaution to the pain in my shin (think it's an inflamed tendon or tendon sheath). I haven't missed any days lately due to sickness, so perhaps I'm due anyway. Beautiful day though. i enjoyed my free time by sitting out on my deck in the sun.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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AM - Smithfield Canyon, 8 miles, 6:56/mile. Glorious day, wore shorts and a t-shirt. After rest, icing, and NSAIDs all weekend, my shin/ankle had calmed down and I couldn't feel any pain, so I gave it a go this morning. Everything felt fine until I got just a little pain during the last mile. Will continue with ice and anti-inflammitories, and take it easy, will see what happens.
PM - Forrester Acres with Seth. 6 miles, no watch. Tendon felt okay.
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| Brooks Launch Miles: 6.00 | Brooks Launch (2) Miles: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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AM - out-and-back to north end of Smithfield. 8 miles, 6:50/mile average. Another day for shorts and a t-shirt, even nicer than yesterday.
PM - Forrester Acres with Seth, 6 miles.
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| Asics Heavy Shoe Miles: 8.00 | Asic DS Trainer Miles: 6.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 6.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Big Workout. It was warm again today, but insanely windy. I wanted to do tempo intervals as a big workout, but it didn't go as planned. Still an okay workout, plus I got all the mileage in, which is important. Warmed up at a brisk pace (6:20-6:30) for two miles, then did a 4-mile tempo. Splits were about 5:20, 5:50 (into the wind), 5:15, 5:15 (with the wind). Jogged a 3-minute recovery, and then did another two miles, about 5:20-low and then a 5:30. The windy was really bugging me, and I was about to turn to go straight into it (had been a cross-wind for the past two miles), so I cut it short. While going straight into the wind, I could barely sustain 7:30 pace. Once I got the cross-wind again, I kept it brisk, around 6:30-6:40 for the last few miles. Averaged 6:25/mile for the 15-mile run. So not a waste of time, but not what I wanted either. Other than the half marathon race, all of my sustained workouts (non-intervals) have been sub-par. |
| Saucony Kinvara Miles: 15.00 |
| | Comments(8) |
| | 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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AM - lots of new snow, but not too cold so the roads were fairly melted. Smithfield Canyon, 7 miles, 7:25/mile average.
PM - 6 miles, 7:20/mile average.
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| New Balance 790 Miles: 7.00 | Brooks Launch (2) Miles: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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AM - North Logan out-and-back. 9 miles, 7:24/mile.
PM - ran to the bank and then looped around Smithfield. 5 miles, 7:15/mile average.
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| Asics Heavy Shoe Miles: 9.00 | Asic DS Trainer Miles: 5.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Drove out to Hollow Rd, and ran up Blacksmith Fork 10 miles, and back. Had a slight canyon wind the entire way up, but that just meant I had a tailwind for the downhill portion. Pretty good run, averaged about 6:25/mile going up the canyon, and maybe about 5:40/mile going down. 2:01 for the entire 20 miles, 6:04/mile average. Definitely ran out of gas the last three miles, but I needed to get a run like that in. |
| Brooks Launch (2) Miles: 20.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM - 10 miles, Smithfield Canyon, 7:15/mile average. Very nice day, lots of new snow coating the trees, but the roads were pretty good.
PM - Hillside to Summit, back, 5 miles, 7:30/mile average.
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| Brooks Launch Miles: 5.00 | Asic DS Trainer Miles: 10.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 6.00 | 0.00 | 0.00 | 20.00 |
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AM - Big Workout. Ran up Smithfield Canyon at a brisk pace (6:35/mile for 5 miles), then started a workout of 6x1-mile with 2:00 recovery jog on the way down. The first three repeats were downhill, the 4th one was all uphill (going up Upper Canyon Rd), then 5th one was half up, half down, and the last one was downhill. Splits were 4:54, 4:50, 4:52, 5:22, 5:13, 4:59. Cooled down for three miles up Summit Dr to Hillside. 15 miles total, averaged 6:15/mile for the run.
PM - 5 miles on the Power Trail in Fort Collins, CO. 6:35/mile average. I flew out this afternoon. I have not mentioned it on this blog (since I haven't had time to write much lately), but I have recently picked up a new contract with a firm out here in Ft Collins, which has rounded out my home business (Marathon GIS, Inc) and allowed me to quit my day job. I'm out here to meet the new "bosses" and get oriented with what I will be doing for them (basically will be their in-house GIS staff). For now, I will work remotely from my home office in Smithfield, which is pretty nice.
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| Saucony Kinvara Miles: 15.00 | Asic DS Trainer Miles: 5.00 |
| | Comments(5) |
| | 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 |
| Still in Fort Collins. Ran from the hotel down the entire length of the Power Trail, then headed west on the Spring Creek Trail. And back. 10 miles total, about 7:10/mile average. |
| Asic DS Trainer Miles: 10.00 |
| | 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 |
| Last day in Fort Collins. Similar to yesterday, I ran the length of the Power Trail, but this time headed east (instead of west) on the Spring Creek trail, which then terminated at the Poudre River Trail, so I headed west on Poudre for about a mile until it was time time to turn around. Nice trails. Other than having an excessive amount of traffic lights, Fort Collins is a pretty nice town. |
| Asic DS Trainer Miles: 10.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM - north Smithfield out-and-back, 9 miles, 6:57/mile average.
PM - treadmill, 6 miles
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| Brooks Launch Miles: 6.00 | Asics Heavy Shoe Miles: 9.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 | 10.00 |
| Lots of snow last night (again), plus I really didn't feel like running, especially after shoveling off the driveway. So went XC skiing instead. Drove up Smithfield Canyon, and then skied up almost to the single-track. Took about 75 minutes, so I'll call it 10 miles. Motivation for training is pretty low right now, but at least this was fairly enjoyable, and it was nice out in the mountains. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM - north end of Smithfield out-and-back. 8 miles, 7:03/mile average. My quads were really sore from XC skiing on Saturday. PM - Forrester Acres, 6 miles, no watch. |
| Asics Heavy Shoe Miles: 6.00 | Brooks Launch (2) Miles: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 284.25 | 12.00 | 17.00 | 0.00 | 10.00 | 323.25 |
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| Saucony Tangent Miles: 20.25 | Asic DS Trainer Miles: 75.00 | Saucony Kinvara Miles: 59.00 | Asics Heavy Shoe Miles: 52.00 | Brooks Adrenaline 10 Green Miles: 6.00 | Brooks Launch Miles: 44.00 | Brooks Launch (2) Miles: 50.00 | New Balance 790 Miles: 7.00 |
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