| 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 | | 218.35 | 11.00 | 32.40 | 6.75 | 8.00 | 276.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 6.00 | 0.00 | 0.00 | 10.00 |
| Track workout: 3200m (11:33), 1600m (5:33), 3200m (11:39), 1600m (5:25); ave HR 152 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| easy distance; ave HR 129 | | 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 |
| easy distance; ave HR 136 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 | 10.00 |
| combined elliptical and running; 6x100m strides; ave HR 132 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 3.00 | 9.00 |
| treadmill + elliptical + running; ave HR 142 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 4.00 | 1.75 | 0.00 | 11.00 |
| track workout: 4x1600m (5:36, 5:40, 5:31, 5:35); 3x800m (2:37, 2:38, 2:36); 1x400m (1:09) | | 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 |
| easy distance | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| easy distance + 5x100m strides | | Add Comment |
| | Race: |
Ogden NUTS 15-k (9.3 Miles) 00:53:39, Place overall: 4, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 9.30 | 0.00 | 0.00 | 13.30 |
| Ogden NUTS series 15k. 53:39. Another NUTS race, another time getting my butt whupped on the finishing kick. But by a different person at least. The course is in Eden and is an semi-loop with gentle climbing the first half and equally gentle downhill the second half. So another negative-split course. I went out easy and picked off people over the first half and then shifted into high gear once I caught the downhill on the second half. I came up behind Tim Wight and worked off him for a couple miles until I finally caught him with about a mile to go. We worked together the last mile, which was nice, but when it came down to the kick, he had an extra gear that I didn't have, and I ended up in 4th by a second or two. Still a better kick than my previous NUTS races, so I feel okay about it. This was my first 15k ever, so technically a PR. Mile Splits: 5:48 5:58 6:03 5:57 6:01 5:26 - downhill now 5:34 5:32 5:39 1:41 - last 0.3 | | 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 |
| Easy distance | | 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 |
| Easy distance + 6x100 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Easy distance | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 1.00 | 0.00 | 8.00 |
| 4x400m. Was supposed to do 6x400 for Moab tune-up, but lower back was so out-of-wack that my biomechanics just felt awful and I could barely muster 75-second pace. At that speed 400s are a waste of time, so I cut the workout short. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 miles at Arches. Lower back is REALLY irritated, and don't know how I will race tomorrow... | | Add Comment |
| | Race: |
Canyonlands Half Marathon (13.1 Miles) 01:18:17, Place overall: 9, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 13.10 | 0.00 | 0.00 | 17.10 |
| Canyonlands Half Marathon. Took 9th overall with a time of 1:18:17. Very strong headwinds through the entire race, probably slowed pace down at least 10 sec/mile, more in some areas. Mile splits were 5:33, 5:41, 5:55, 5:56, 5:47, 5:51, 5:54, 5:53, 5:46, 5:56, 6:15, 7:30, 5:50. I got out fast, but realized after two miles that I wasn't "on" today. The headwind had some to do with that, but it mostly physical. I regrouped and slowed my pace to around 5:45-5:55 and held that strong through Mile 10, putting me on pace for a low 1:16 (which is a decent time for me at Moab). Miles 11 and 12 I came out of the canyon and the headwind doubled going into town. This section cost me about a minute from my race, as the combined wind + mental breakdown slowed my pace to 6:15 and 7:30 for those two respective miles. 7:30!! What is that?! Mile 13 I finally turned out of the dust storm and picked it back up to 5:50, indicating to me that the breakdown on Miles 11 and 12 were more mental than physical. In retrospect, my biggest mistake in that race was letting myself get all alone for essentially the entire race. I ran with Chris Rogers for a couple miles early on, but then let him go. Chris stayed about 15 seconds ahead of me for nearly the entire race (until Mile 12). Neal Gassman passed me around Mile 5, and I had the chance to to go with him and surge back up to Chris, but I passed on that, a decision I now regret. Had Chris and I ran together and traded leads, I'm sure we both would have run at least a minute faster in the wind. Oh well, live and learn! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.10 | 0.00 | 0.00 | 0.00 | 0.00 | 0.10 |
| So Sunday after the Moab Half I could barely walk early in the morning due to my right knee being very stiff (Patellofemoral Pain Syndrome; "Runner's Knee"). Not to mention my lower back is still messed up, so aside from some light hiking, I took the day completely off. Along with disappointing performance at Moab, this very discouraging, and makes me doubt I will run Ogden | | Comments(1) |
| | 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 |
| Alright, I'll give this blog thing a try...I'll go back and fill in the last two weeks as well later today. I finally decided "enough is enough" and went to see a PT today. I saw an orthopedic and a chiropractor over last fall, but have decided to go with a PT approach now. The PT spent about 2 hours with me, tested all my muscles and joints, and told me to start stretching my left hip flexor and right SI Joint for my lower back, and keep stretching my hamstrings and strengthen my quads for my knee. It was a good basic visit and I will see him again next week to do more treatment and maybe a running analysis. I did an AM and PM session today to aid in recovery while keeping my volume up. I did 30 minutes on the elliptical trainer each session (feels good on the knee), 10 minutes each session on a treadmill at an incline, and 5 minutes each session of "real" running. I don't know if elliptical counts as "real" miles, but I can easily sustain a heart rate of 140-150 for the entire session, which is about what my heart rate is at 6:45-7:00 miles, so I'm counting it as "mileage". Futures blogs will be shorter! | | 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 |
| 5 miles on road @ 7:10 pace + 6x100 striders. 30 minutes elliptical + 5 minutes treadmill in gym. Striders felt good and smooth, and recovery from Moab is going well. Back and knee felt pretty good today, as stretches seem to be helping. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 4.00 | 0.00 | 11.00 |
| 5x1200 on track @ 5k-10k pace. 2:30 rest between intervals. Pace ended up being 80 seconds/lap (5:20 mile pace). Felt pretty strong and steady, but still not overly "snappy". I definitely need to work on my speed. My knee felt pretty good, and lower back was a little irritated, but not affecting my biomechanics as much as before, so in all I was fairly pleased. | | 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 |
| 14-mile medium-long run with Ben and Dave. We did an out-and-back up Canyon Rd up onto the River Trail, up to the single-track. Canyon winds were fierce and there was a lot of snow still on the trail (the frustrating thing about training in Logan). The whole run felt good and we picked it up to about 7:00/mile on the way back. My knee and back have been tolerable the whole week so far, which has been encouraging. They still have a ways to go, though, but the stretching, strengthing, ice, ibuprofin, and Xtraining all seem to be helping. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 30 minutes on elliptical; 3 miles running easy on road and track with 6x100 striders. Lower back is rather irritated today, which affected my stride some. Knee a little bit more sore than usual as well, but tolerable. | | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 4.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 18-mile long run today. I tried to keep the pace strong throughout, and did about 4 miles at marathon effort on the hilly Bonneville trail in the middle of the run. This was the longest run of my year so far, and felt great. I was a little bit tight at first, but really loosened up as run went on. I had what I think is a major breakthrough with my knee last night. I stretched my hamstrings long and hard, more than I ever have before, and my knee went from being pretty stiff and sore to feeling quite good. My lower back felt quite a bit better too. This morning I got up and my knee was pretty sore again, but I did some good hamstring stretching before and during my long run, and it ended up feeling pretty good by the end of the run and my biomechanics felt fluid. The test will be to see how it feels tomorrow in recovery from my long run. One more note of interest: this is my first week over 70 miles since August 2004. I never got over 65 last year. | | Comments(2) |
| | 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 |
| Recovery day. Easy 6 miles AM, easy 6 miles PM. Knee and back felt pretty good both sessions, hopefully a sign of progress. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 2.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14-mile medium-long run. Hit some good hills in the middle of the run with a marathon-pace effort. Did 8x100 strides near the end of run, and felt very snappy and fast during them, a good sign. My knee felt great, but lower back got quite irritated as the run went on. Saw the PT today and got a series of core-stabilizing exercises. My progress was good over the week, and my flexibility increased noticeabley, in both hamstrings and back. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6-mile easy recovery run. My back felt a bit better than yesterday, although my knee did not feel as good as yesterday, but still pretty good considering the duration and hills of the previous workout. Biomechanics felt good today. | | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 5.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12-mile run with "slow tempo" in the middle. Tried to really focus on running the downhill portion fast, as the Ogden NUTS Half I'm doing this weekend will have a lot of downhill. Tacked on 6x150 on the track at the end of the workout. Knee felt decent, but not perfect; lower back was fairly irritated by end of run. | | Add Comment |
| | 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 |
| Recovery day, slow running. Body felt so-so. My back felt a pretty stiff and sore this morning, which could partially be from the core-stabilizing exercises I recently started doing. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy, short day before Ogden NUTS Half Marathon. My body was very stiff, and lower back quite irritated when I woke up, so I did 30 minutes on the elliptical plus 5 minutes running to and from the gym. I spend a good while stretching afterwards and feel a little better after that. I weighed myself at the gym today (I don't have a scale at home), and I'm still at 143 lbs. Haven't lost a pound, even though my pants feel looser, but I guess it's my imagination. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 218.35 | 11.00 | 32.40 | 6.75 | 8.00 | 276.50 |
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