| 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 | | 312.65 | 6.00 | 15.00 | 3.10 | 0.00 | 336.75 |
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| Brooks Launch Yellow Miles: 126.00 | Saucony Hattori Miles: 26.50 | Saucony Kinvara 3 Miles: 64.75 | Saucony Kinvara Miles: 32.50 | Brooks Green Silence Miles: 35.50 | Brooks PureConnect Miles: 56.50 |
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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 |
| Bacon Strip. 10 miles, about 7:00/mile. Finally feeling normal again. Wasted week due to sickness, but that's the way the ball bounces sometimes. |
| Brooks Launch Yellow Miles: 10.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Easy Sunday loop. 6.25 miles, averaged 7:45/mile. |
| Saucony Hattori Miles: 6.25 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
| Ran home for lunch. 8.25 miles. No watch. |
| Saucony Kinvara 3 Miles: 8.25 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.25 | 0.00 | 0.00 | 0.00 | 0.00 | 12.25 |
| AM - Fossil Creek Park. 4 miles, no watch. noon - ran home for lunch. 8.25 miles, averaged 7:20/mile.
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| Saucony Kinvara Miles: 4.00 | Brooks Launch Yellow Miles: 8.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 5.00 | 0.00 | 0.00 | 13.50 |
| Power Trail to Spring Creek to Poudre. Got rerouted a bit due to trail construction, which interrupted my workout at times. Did 8x1000m with 60s recovery. Felt okay, but sluggish on the last half of the set. To be expected, I suppose, since I missed most of last week from illness. Splits were 3:12, 3:12, 3:08, 3:10, 3:21, 3:11, 3:16, 3:14. Ran 13.5 miles total, averaged 6:15/mile.
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| Brooks Green Silence Miles: 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
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AM - ran south past Cottonwood Plains, and back. 4.5 miles, no watch. Got registered for the USATF Half Marathon Championships this June in Duluth. Now I have to get in shape! noon - ran home for lunch. 8 miles, averaged 7:20/mile.
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| Brooks Launch Yellow Miles: 8.00 | Brooks PureConnect Miles: 4.50 |
| | 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 |
| am - fossil creek park. 4 miles, no watch. pm - spring creek trail, west. 8 miles, averaged 6:58/mile. |
| Saucony Kinvara Miles: 4.00 | Saucony Kinvara 3 Miles: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.25 | 0.00 | 0.00 | 0.00 | 0.00 | 16.25 |
| Power Trail to Spring Creek to Mason to Fossil Creek Loop. 16.25 miles, averaged 7:10/mile. Windy, but fortunately the snow had stopped. |
| Brooks Launch Yellow Miles: 16.25 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Sunday loop. 6.25 miles, no watch. |
| Saucony Hattori Miles: 6.25 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.75 | 0.00 | 0.00 | 0.00 | 0.00 | 12.75 |
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am - fossil creek trail. 5 miles, no watch. noon - ran home for lunch, 7.75 miles, averaged 6:55/mile. Did some strides. |
| Saucony Kinvara Miles: 5.00 | Saucony Kinvara 3 Miles: 7.75 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 6.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Power Trail to Spring Creek Trail. Did 2x3-mile, with half-mile recovery. Splits were (5:36, 5:43, 5:44) and (5:20, 5:24, 5:16). First set was net uphill, second set was net downhill, which is why the two sets are so lopsided. 14 miles total, averaged 6:25/mile. |
| Brooks PureConnect Miles: 14.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.75 | 0.00 | 0.00 | 0.00 | 0.00 | 12.75 |
| AM - Fossil Creek Park, 5 miles, no watch noon - ran home for lunch. 7.75 miles, averaged 6:55/mile.
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| Brooks Green Silence Miles: 5.00 | Brooks Launch Yellow Miles: 7.75 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
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am . south past Cottonwood Plains. 4.5 miles, no watch. 42 degrees at 5:45am, spring is here!
noon - Power to Poudre. 8 miles, averaged 6:55/mile. Did some strides.
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| Saucony Kinvara Miles: 4.50 | Saucony Kinvara 3 Miles: 8.00 |
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| | 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 |
| 7 miles with some strides. 6:55/mile average. |
| Brooks Launch Yellow Miles: 7.00 |
| | Add Comment |
| | Race: |
Sharin O' The Green 5K (3.107 Miles) 00:15:26, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.90 | 0.00 | 0.00 | 3.10 | 0.00 | 15.00 |
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Sharin O The Green 5K, the annual St Patty's Day 5K in Fort Collins. Weather was really good, mid-40s and no wind. The semi-loop course was flat and fast, just some long inclines and declines, but no real hills.
Got up at 6AM, and warmed up 4 miles from my house while coffee brewed. Then drove over to the course at 7:30, and warmed up another 4 miles by running the entire course, and then some extra, strides, etc. Did about a half mile of MP tempo during the warmup. Saw Hunter Paris at the start. I beat him at the Horsetooth Half last April, and he beat me at the Equinox Half in September. I had never raced him in a 5K, but figured we may be evenly matched.
Three of us took off at the start, but one guy dropped back after about a half mile, so then it was just Hunter and I, running side-by-side. Right before the mile marker, though, a runner in a Boulder Running Center singlet came up behind us, and then just glided by with minimal effort. He had one of "those" strides that I could tell from there that both Hunter and I were hosed. Hunter and I both went with him, and we had a pack of three for a while. Went through the first mile in 4:52, which was about what I wanted. During the second mile, the course looped around several blocks. The first mile was just a straight-shot down Peterson Ave., so the turns were a welcome change. I struggled to keep up with the BRC guy, and Hunter started dropping back a little bit. I felt strong, but not terribly fast. Which is how most 5K's feel for me these days. Second mile was 5:03, and the BRC guy had opened up a decent-sized gap on me.
I tried to reel in the BRC guy during the last mile, but he held ground, and probably pulled away a little bit more. I couldn't hear Hunter, but knew he wasn't too far back, based on people cheering. For Mile 3, the course returned the way it came, just a mile straight-shot on Peterson. But the back end of the race was going the other way, so there were lots of people cheering, which made the long stretch a little easier to handle. The last half mile I started feeling a little sick in the stomach, something that I usually don't get, and I think I pulled back a little bit because of that, maybe cost couple seconds for not kicking hard. Didn't want to chuck. Mile 3 ended up being 4:58-4:59, and I was happy to split a faster last mile at least. Final time was 15:26. BRC guy (who turned out to be Michael Chavez, 2:16 marathoner and 1:04-flat half marathoner) was 15:12. Hunter Paris was third with 15:34. Cooled down on the course with Michael; hopefully we will be able to get together occasionally to train, as he just lives across town. Collected a $100 Visa gift card for 2nd place, and then went to watch the St Patty's Day parade with the family. Enjoyed burritos and beer at Matador as a triumphant conclusion to the morning.
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| Brooks Green Silence Miles: 7.00 | Saucony Kinvara 3 Miles: 8.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.75 | 0.00 | 0.00 | 0.00 | 0.00 | 3.75 |
| Easy run through neighborhood. 3.75 miles, no watch. |
| Brooks Launch Yellow Miles: 3.75 |
| | 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 - Fossil Creek Park, 5 miles, no watch. noon - ran home for lunch. 8.25 miles, averaged 7:20/mile. |
| Saucony Kinvara Miles: 5.00 | Saucony Kinvara 3 Miles: 8.25 |
| | 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 |
| AM - ran to CR-13 and back. 5 miles noon - ran home for lunch. 8.25 miles with some strides. Averaged 7:15/mile.
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| Brooks Green Silence Miles: 5.00 | Brooks Launch Yellow Miles: 8.25 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 4.00 | 0.00 | 0.00 | 14.00 |
| Power to Spring Creek. 14 miles. Did 10x2-minute fartlek on the return trip, with 60s recovery. Pace was 5:00-5:05 on the intervals. Averaged 6:22/mile overall. Felt good. |
| Brooks PureConnect Miles: 14.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.75 | 0.00 | 0.00 | 0.00 | 0.00 | 12.75 |
| AM - Fossil Creek Park, 5 miles, no watch noon - ran home for lunch. 7.75 miles, averaged 7:05/mile.
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| Saucony Kinvara Miles: 5.00 | Brooks Launch Yellow Miles: 7.75 |
| | 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 - fossil creek park. 5 miles, no watch.
noon - ran home for lunch. 8.25 miles, no watch.
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| Saucony Kinvara 3 Miles: 8.25 | Brooks PureConnect Miles: 5.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.75 | 0.00 | 0.00 | 0.00 | 0.00 | 14.75 |
| Got a good snowstorm today. It let up a little bit, and decided to get my run in. Didn't do much of a workout due to footing, although the trails were plowed at least (one nice thing about Fort Collins is that the city plows the bike trails before the roads). Did Power Trail-Spring Creek-Mason-Fossil Creek Loop. Tried to do some tinman tempo pace where possible, and got a few sub-6 miles in. 14.75 miles total, averaged 6:40/mile. I'll take it, given the weather conditions. Solid week. |
| Brooks Launch Yellow Miles: 14.75 |
| | Comments(1) |
| | 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 |
| Easy 7 miles, no watch. Mason Trail to Harmony and back. |
| Saucony Hattori Miles: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.75 | 0.00 | 0.00 | 0.00 | 0.00 | 12.75 |
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AM - easy 5 miles, Fossil Creek.
noon - ran home for lunch. 7.75 miles, averaged 7:04/mile.
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| Brooks Launch Yellow Miles: 12.75 | Brooks PureConnect Miles: 5.00 |
| | 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 - Fossil Creek Park. 5 miles, no watch.
noon - ran home for lunch. 8.25 miles, no watch. Did some strides.
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| Saucony Kinvara Miles: 5.00 | Saucony Kinvara 3 Miles: 8.25 |
| | Add Comment |
| | 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 |
| Power to Spring Cree west, 14 miles. Did 6x1-mile with 2-min recoveries. Splits were 5:11, 5:16, 5:14, 5:12, 5:00, 4:57. Averaged 6:05/mile overall.
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| Brooks PureConnect Miles: 14.00 |
| | 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 - Fossil Creek Park, 5 miles, no watch noon - Power Trail to Spring Creek to Poudre. 8 miles, averaged 7:02/mile.
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| Brooks Green Silence Miles: 5.00 | Brooks Launch Yellow Miles: 8.00 |
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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 |
| caught the bug going around my office, have a head cold and sore throat today. Day off. Bummer, because the weather is awesome right now. | | Add Comment |
| | 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 |
| Horsetooth Half loop. 13.5 miles total. Kept it brisk, but didn't push it hard or long due to recovering from head cold. Averaged 6:25/mile. |
| Brooks Launch Yellow Miles: 13.50 |
| | 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 |
| Sunday Loop, 7 miles, 7:10/mile average. |
| Saucony Hattori Miles: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 312.65 | 6.00 | 15.00 | 3.10 | 0.00 | 336.75 |
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| Brooks Launch Yellow Miles: 126.00 | Saucony Hattori Miles: 26.50 | Saucony Kinvara 3 Miles: 64.75 | Saucony Kinvara Miles: 32.50 | Brooks Green Silence Miles: 35.50 | Brooks PureConnect Miles: 56.50 |
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