| 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 | | 264.05 | 12.00 | 17.85 | 3.10 | 0.00 | 297.00 |
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| Saucony Kinvara V Blue Miles: 31.25 | Gaudy Blue And Yellow Sauconies Miles: 83.00 | Asics Blue/Yellow Miles: 31.00 | Saucony Kinvara V Blue2 Miles: 68.00 | Saucony Kinvara V Miles: 11.00 | Saucony Trail Shoe Miles: 22.00 | Nike Zoom Fly Miles: 22.75 | Saucony Type A6 Miles: 19.50 | Brooks PureFlow Miles: 3.50 |
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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 |
| Neighborhood-Power Trail-Lemay loop. 7 miles, 8:00/mile.
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| Saucony Kinvara V Blue Miles: 7.00 |
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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 to Spring Creek Trail with Mike. 10 miles, averaged 6:28/mile.
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| Gaudy Blue And Yellow Sauconies Miles: 10.00 |
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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 to Poudre Trail. 10 miles, with strides .Averaged 7:12/mile.
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| Asics Blue/Yellow Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 0.00 | 3.75 | 0.00 | 0.00 | 10.00 |
| Power Trail to Poudre Trail south. Did a 7x3-minute fartlek. Pretty darn slow, about 5:30-5:45 pace on the intervals. 10 miles total, averaged 6:50/mile.
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| Gaudy Blue And Yellow Sauconies Miles: 10.00 |
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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 to Spring Creek Trail. 10 miles, averaged 7:05/mile.
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| Saucony Kinvara V Blue2 Miles: 10.00 |
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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 Trail, 4 miles, no watch
noon - Power Trail to Poudre Trail, 8 miles, 7:10/mile.
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| Saucony Kinvara V Miles: 4.00 | Saucony Kinvara V Blue Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 4.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Redstone Canyon with Mike and Craig. Did a little bit of tempo at the end, got down to 5:30-pace by the last mile. 14 miles total, averaged about 6:40/mile.
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| Saucony Trail Shoe Miles: 14.00 |
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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 |
| Ran to Altitude Running store and back. 7 miles, 7:30/mile.
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| Gaudy Blue And Yellow Sauconies Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 4.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Boyd Lake with Mike. 11 miles, did about 4mp miles on the way back. Averaged 6:15/mile overall.
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| Saucony Kinvara V Blue2 Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.75 | 0.00 | 0.00 | 0.00 | 0.00 | 4.75 |
| In Phoenix, ran on some random neighborhood roads from my hotel. 4.75 miles, averaged 7:45/mile.
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| Gaudy Blue And Yellow Sauconies Miles: 4.75 |
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| | 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 |
| Power Trail to Spring Creek Trail. 8 miles, 6 strides on the way back. Averaged 7:13/mile.
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| Asics Blue/Yellow Miles: 8.00 |
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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 |
| Power Trail. 5 miles, did some strides on way back. Averaged 7:02/mile.
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| Nike Zoom Fly Miles: 5.00 |
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| | Race: |
Sharin O The Greek 5K (3.107 Miles) 00:15:44, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.40 | 0.00 | 0.00 | 3.10 | 0.00 | 8.50 |
| Sharin O The Green 5K. Perfect morning: low 40s, sunny and no wind at race time. I tried to take it out fairly conservative and make sure I ran within my fitness level. Started out in 6-7 place for the 1st mile, moved up into 4th during Mile 2, and dropped the folks behind my during the last mile. Tried to catch up to 3rd, but the 3rd place guy surged hard and ended up 2nd, whereas I died off the last 600m, so never really got close to him.
Much better race than the 4-miler last month, and I was 2 seconds faster than last year at this same race (although last year was a little windy). So a step forward in any case.
Mile splits were 5:00, 5:06, 5:03.
Canyonlands next week!
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| Gaudy Blue And Yellow Sauconies Miles: 5.00 | Saucony Type A6 Miles: 3.50 |
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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 |
| Fossil Creek to Mason to Cathy Fromme, with Kent. 12 miles, averaged 8:10/mile.
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| Gaudy Blue And Yellow Sauconies Miles: 12.00 |
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| | 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 |
| noon - ran home. 7.75 miles, averaged 7:40/mile.
pm - run club at Altitude. 5 miles, about 7:50/mile.
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| Saucony Kinvara V Blue2 Miles: 7.75 |
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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, 4 miles, no watch.
pm - Power Trail to Spring Creek Trail. 8 miles with strides, averaged 7:04/mile.
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| Saucony Kinvara V Blue Miles: 8.00 | Gaudy Blue And Yellow Sauconies Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 4.00 | 1.00 | 0.00 | 0.00 | 12.00 |
| Power Trail to Spring Creek Trail. 12 miles, did 5 miles of tempo. (5:56, 5:57, 5:43, 5:35, 5:29)
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| Saucony Kinvara V Blue2 Miles: 12.00 |
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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 |
| Easy 6 miles before leaving to Moab.
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| Gaudy Blue And Yellow Sauconies Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran 4 miles up the dirt road from Pack Creek Ranch, where we are staying for the Moab race.
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| Saucony Trail Shoe Miles: 4.00 |
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| | Race: |
Canyonlands Half Marathon (13.109 Miles) 01:09:41, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.90 | 0.00 | 13.10 | 0.00 | 0.00 | 16.00 |
| Canyonlands Half Marathon. This was my 5th time running this race, and I finally got the win this year. We had great day to run...mid-50s at start, mid-60s at finish, with a slight tailwind at times. So it got a bit warm in the direct sun, but for Moab that's about as good as it gets.
I forgot to wear my watch to the start, so that will make this entry pretty short. Based on my 15:44 5K last weekend, race calculators projected me in the low-1:12s, so my goal was to break 1:12.
Without the watch, though, I had no idea of pace, so I just ran by what felt right. Turned out to be a good move. I had broken away by the end of the first mile, and ended up winning by nearly 3 minutes. My pace never felt that quick, plus I died the last couple miles (as usual...that course has a grueling, boring finish), so I was very (pleasantly) surprised to cross the finish line and see that I ran under 1:10 (1:09:41 officially). It's always nice to break your goal time by 2 minutes. So I may have to do the no-watch thing more often. The favorable wind also surely helped, although may have been canceled by the temperature...I could feel myself speed up every time I ran through shade!
So it was a really nice race for me. Beat by previous best Canyonlands time by about 2:30, and I may have to count this as my "non-downhill altitude PR" as well, as my previous best was 1:09:50 at The Other Half back in 2009.
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| Saucony Type A6 Miles: 16.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Another 4-miler from Pack Creek Ranch with Mike.
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| Saucony Trail Shoe Miles: 4.00 |
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| | 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 |
| Power Trail to Poudre Trail. 8 miles, averaged 7:45/mile. Still a bit sore and tired from the race Saturday.
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| Gaudy Blue And Yellow Sauconies 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 Trail. 4 miles, no watch.
noon - Power Trail to Spring Creek Trail. 8 miles, averaged 7:39/mile.
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| Nike Zoom Fly Miles: 8.00 | Asics Blue/Yellow Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| Power Trail to Poudre Trail. 11.5 miles, averaged 6:50/mile. Most of soreness from Saturday is gone.
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| Saucony Kinvara V Blue2 Miles: 11.50 |
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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 Trail, 4 miles, no watch
noon - Power Trail to Spring Creek Trail, 8 miles, 7:40/mile.
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| Asics Blue/Yellow Miles: 4.00 | Gaudy Blue And Yellow Sauconies Miles: 8.00 |
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| | 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 Trail, 4 miles, no watch
noon - Power Trail to Poudre Trail. 8.25 miles, averaged 7:30/mile
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| Nike Zoom Fly Miles: 4.00 | Saucony Kinvara V Blue Miles: 8.25 |
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| | 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 |
| Horsetooth Half Loop, plus one loop around Pineview, with Mike. 15.75 miles, averaged 6:49/mile
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| Saucony Kinvara V Blue2 Miles: 15.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Neighborhood Loop. 3.5 miles, no watch.
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| Brooks PureFlow Miles: 3.50 |
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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 Trail. 5 miles, no watch.
noon - Power Trail to Spring Creek Trail. 8 miles, about 7:45/mile.
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| Asics Blue/Yellow Miles: 5.00 | Gaudy Blue And Yellow Sauconies Miles: 8.00 |
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| | 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 Trail to Mason Trail. 7 miles, no watch
pm - Power Trail north to Harmony. 5.75 miles, 7:15/mile
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| Saucony Kinvara V Miles: 7.00 | Nike Zoom Fly Miles: 5.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 264.05 | 12.00 | 17.85 | 3.10 | 0.00 | 297.00 |
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| Saucony Kinvara V Blue Miles: 31.25 | Gaudy Blue And Yellow Sauconies Miles: 83.00 | Asics Blue/Yellow Miles: 31.00 | Saucony Kinvara V Blue2 Miles: 68.00 | Saucony Kinvara V Miles: 11.00 | Saucony Trail Shoe Miles: 22.00 | Nike Zoom Fly Miles: 22.75 | Saucony Type A6 Miles: 19.50 | Brooks PureFlow Miles: 3.50 |
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