| 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 | | 288.65 | 12.00 | 16.75 | 3.10 | 0.00 | 320.50 |
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| New Balance Miles: 94.00 | Saucony Cortana III Miles: 53.25 | Saucony Kinvara Miles: 4.00 | Brooks PureConnect Black Miles: 42.25 | Brooks PureFlow Miles: 95.00 | Mizuno Wave Sayanora Miles: 8.00 | Saucony A5 Flat Miles: 12.00 |
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| | 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 |
| Redstone with Mike and Craig. 13.25 miles, averaged 7:20/mile. Was snowing, windy, and nasty. Can't wait for summer.
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| | Comments(2) |
| | 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 |
| Cottonwood Plains Loop, plus add-on, with Mike. 8.25 miles, averaged 6:43/mile.
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| Saucony Cortana III Miles: 8.25 |
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| | 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 |
| am - fossil creek park, 4 miles, no watch
noon - power trail to spring creek trail, 7 miles, averaged 7:20/mile. Did some strides on the way back.
Finally decided to retire my beloved Saucony Kinvara I's. 4 years and nearly 1800 miles, a very nice shoe. But the exterior is starting to fall apart.
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| Saucony Kinvara Miles: 4.00 | Brooks PureConnect Black Miles: 7.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 8.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Power Trail to Poudre Trail. 10 miles, with 8 miles being tinman tempo pace. Tempo portion averaged 5:45/mile. Averaged 6:03/mile for the entire run.
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| Brooks PureFlow Miles: 10.00 |
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| | 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 |
| am - Fossil Creek Park, 4 miles, no watch
noon - Power to Spring Creek, 7 miles, averaged 7:35/mile.
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| Mizuno Wave Sayanora Miles: 4.00 | New Balance Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.25 | 0.00 | 3.75 | 0.00 | 0.00 | 11.00 |
| power trail to poudre trail south, 11 miles. Did 5x4-minute fartlek, 2-minute recoveries. Interval pace was 5:15-:5:20/mile. Not great, but not bad either.
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| Brooks PureFlow Miles: 11.00 |
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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 |
| Power TRail to Spring Creek Trail. 9 miles, averaged 7:40/mile. Raining.
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| Saucony Cortana III Miles: 9.00 |
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| | 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 |
| Ran with Mike on the dirt county roads east of Timnath. 15 miles, averaged 6:29/mile. Beautiful day.
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| | 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 |
| noon - power trail to spring creek trail. 8 miles, averaged 7:29/mile.
pm - fossil creek mile, 4 miles, no watch.
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| Mizuno Wave Sayanora Miles: 4.00 | Brooks PureConnect Black Miles: 8.00 |
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| | 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, 5 miles, easy.
noon - Power Trail to Poudre Trail. 7 miles, 7:54/mile. Did 6 strides.
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| Saucony Cortana III Miles: 5.00 | New Balance Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 4.00 | 2.00 | 0.00 | 0.00 | 12.00 |
| Workout. Power Trail to Spring Creek Trail, did 2x-3-mile tempo. Splits were (5:37, 5:39, 5:36) and (5:26, 5:21, 5:16). 12 miles, total, averaged 6:30/mile. Felt pretty decent.
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| Brooks PureFlow Miles: 12.00 |
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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 |
| am - Fossil Creek Park, 4 miles, no watch.
noon - Power Trail south. 6 miles, averaged 7:25/mile.
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| Brooks PureConnect Black Miles: 4.00 | New Balance Miles: 6.00 |
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| | 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 |
| am - Easy 5 and some strides, Fossil Creek Park, no watch. 5K race tomorrow!
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| | Race: |
Sharin O' The Green 5K (3.107 Miles) 00:15:46, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.90 | 0.00 | 0.00 | 3.10 | 0.00 | 12.00 |
| Sharin O The Green 5K today. I was thinking I was in shape enough for 15:30-15:40 range, under good conditions. We had a pretty strong wind during the second half of the race, and I ended up at 15:46 and 3rd place, which I was happy with...estimating about a 10 second loss of time due to the wind, based on other people's performances. So I'm close to where I thought I was at...not in great shape, but not terrible for March, and trending upward. Now I have 4 weeks until the Horsetooth Half, and I hope to make good strides in fitness by then.
Mike won with 15:30 (he was 15-teens last year). Another guy I didn't know was 6 seconds ahead of me, and 4th place was 4 seconds behind me...so I managed to stay in the money. Mile splits were 4:53, 5:10, 5:10, :33. I hate 5Ks.
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| Saucony A5 Flat Miles: 12.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.75 | 0.00 | 0.00 | 0.00 | 0.00 | 15.75 |
| Power Trail to Arapahoe Bend with Mike. 15.75 miles, averaged 6:56/mile. Felt pretty good after the race, although got a little sore during the last half of the run.
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| | 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 |
| noon - Power Trail to Spring Creek Trail. 8 miles, averaged 7:40/mile.
pm - south neighborhood route, 4 miles, no watch.
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| Brooks PureConnect Black Miles: 4.00 | Saucony Cortana III Miles: 8.00 |
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| | 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 |
| Power Trail to Poudre Trail, 12 miles. Pretty windy today, but tried to run some tinman tempo. Averaged 6:35/mile for the run.
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| Brooks PureFlow Miles: 12.00 |
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| | 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 |
| noon - Power Trail to Spring Creek Trail. 8 miles, averaged 7:25/mile. Did some strides on the way back.
PM - Fossil Creek Park with Zoe, 4 mile, no watch.
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| Brooks PureConnect Black Miles: 4.00 | New Balance 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 | 5.00 | 0.00 | 0.00 | 12.00 |
| Workout. Power Trail to Poudre Trail. Warmed up 3 miles, then did 8x1km, with 60s recovery.
Splits were 3:14, 3:12, 3:12, 3:13, 3:14, 3:12, 3:07, 3:08.
3-mile cooldown. 12 miles total, averaged 6:26/mile.
Felt decent, but it's definitely an early-season workout.
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| Brooks PureFlow Miles: 12.00 |
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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 |
| Power Trail south, down to Carpeter and back up through my neighborhood and back on Powr Trail. 10 miles, averaged 7:40/mile.
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| Saucony Cortana III Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Long run with Mike and Craig. Ran from Mike's house, past Dixon Reservoir, and then the first 8 miles of the Horsetooth Half course. Came back on Overland and through Spring Canyon Park. 18 miles, averaged 7:10/mile. Snowing the whole time.
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| Brooks PureFlow Miles: 18.00 |
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| | 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 |
| Cottonwood Plains, 5 miles, no watch.
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| Brooks PureConnect Black Miles: 5.00 |
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| | 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 |
| Anaheim, CA for work. I miss Colorado, this place is not that great. Santa Ana River Trail, 12 miles total. Total hellhole. Ran brisk for about 8 miles. Averaged 6:29/mile overall. Can't wait to get home.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 6.00 | 0.00 | 0.00 | 12.00 |
| Workout. Did 6x1-mile, with 2-min recoveries. Power Trail to Spring Creek Trail.
First 2 were into the wind, last 4 with the wind.
Splits were 5:35, 5:35, 5:19, 5:20, 5:13, 5:20.
Not a great workout, but I'll have to live with it. Travel is hard on training.
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| Brooks PureFlow Miles: 12.00 |
| | 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 |
| noon - ran home and back. 8 miles, avraed 7:19/mile
pm - fossil creek park, 4 miles, no watch
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| Brooks PureConnect Black Miles: 4.00 | Saucony Cortana III Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Horsetooth Half course. 17 miles, averaged 7:09/mile. Ran the uphills hard.
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| | 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 |
| Cottonwood Plains Loop. 6.25 miles, no watch.
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| Brooks PureConnect Black Miles: 6.25 |
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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 |
| am - fossil creek to mason trail. 8 miles, averaged 8:10/mile. Did some strides
pm - cottonwood plains, 5 miles, no watch.
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| Saucony Cortana III Miles: 5.00 | Brooks PureFlow Miles: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 288.65 | 12.00 | 16.75 | 3.10 | 0.00 | 320.50 |
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| New Balance Miles: 94.00 | Saucony Cortana III Miles: 53.25 | Saucony Kinvara Miles: 4.00 | Brooks PureConnect Black Miles: 42.25 | Brooks PureFlow Miles: 95.00 | Mizuno Wave Sayanora Miles: 8.00 | Saucony A5 Flat Miles: 12.00 |
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