| 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 | | 286.15 | 51.00 | 25.10 | 0.00 | 0.00 | 362.25 |
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| Brooks PureFlow Miles: 124.25 | New Balance Miles: 125.75 | Brooks PureConnect Black Miles: 38.25 | Saucony Cortana III Miles: 45.00 | Saucony A5 Flat Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 9.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Workout: 3x3-mile, with half-mile recoveries. Route was Power Trail to Spring Creek Trail. Warmed up 2 miles.
(5:45, 5:45, 5:46), (5:41, 5:24, 5:30), (5:29, 5:38, 5:48)
Cooled down 1 mile.
Not great, but it's done.
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| Brooks PureFlow Miles: 13.00 |
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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 |
| Easy 10 miles, Power Trail to Poudre Trail south. Averaged 7:24/mile.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 8.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Workout. Power to Poudre. Did 10x1km, 60s recoveries.
Warmed up 3.5 miles.
Splits were 3:09, 3:13, 3:11, 3:09, 3:12, 3:08, 3:07, 3:07, 3:07, 3:09
Cooled down 2 miles. Felt pretty good overall.
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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 park, 5 miles easy
noon - Power Trail to Spring Creek Trail, 8 miles, averaged 7:39/mile
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| Brooks PureConnect Black Miles: 8.00 | Saucony Cortana III Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.50 | 0.00 | 0.00 | 0.00 | 0.00 | 18.50 |
| 30K Death Loop. Had a good group:Mike, Spencer, Seamus, and James, and myself. Very tough loop that goes around Horsetooth Reservoir, with a lot of climbing during the last half of the run. All 5 of us crashed pretty hard, but it was a good run. Averaged 6:50/mile overall.
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| | Comments(1) |
| | 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 |
| Ended up just doing 3.5 miles (neighborhood loop). Legs were not sore, but pretty fatigued from yesterday. Pace was a blistering 8:20/mile.
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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 | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| Fossil Creek with Zoe. Very windy, and the stroller was like a sail.
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| | 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 |
| noon - Power Trail to Poudre Trail south. 10 miles, averaged 7:24/mile Did some strides.
pm - Fossil Creek Park, 4 miles, no watch.
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| Brooks PureConnect Black Miles: 4.00 | Saucony Cortana III Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 7.00 | 2.00 | 0.00 | 0.00 | 14.00 |
| Workout. Met Mike and my office, and we did 4-3-2-1 on Power/Poudre Trail, plus some roads.
Splits were (5:35, 5:26, 5:29, 5:34), (5:31, 5:33, 5:22), (5:16, 5:36)
During the 2-mile interval, I got pretty fatigued and faded badly during the last mile. So I cut off the workout there and didn't do the last 1-mile interval (no point in running a 6-minute mile at this point).
Okay workout, but I still have a ways to go in building fitness. 14 miles, averaged 6:14/mile overall.
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| Brooks PureFlow Miles: 14.00 |
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| | 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 - Boyd Lake, 10 miles, averaged 8:04/mile.
pm - Power Trail with Duncan. 4 miles, no watch.
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| Saucony Cortana III Miles: 4.00 | New Balance 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 |
| am - Power Trail from my house. 5 miles, no watch.
pm - Power Trail south from work. 5 miles, averaged 7:30/mile.
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| Brooks PureConnect Black Miles: 5.00 | Brooks PureFlow Miles: 5.00 |
| | Comments(1) |
| | 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 wth some strides. 7:04/mile. Feel good, but the weather tomorrow is supposed to be wretched for a race: 3-5" of snow and 20mph wind.
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| | Race: |
Horsetooth Half Marathon (13.109 Miles) 01:12:58, Place overall: 3 | | 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 |
| Horsetooth Half Marathon. This was my 3rd time running this race, and the 41st year for the event overall. Although technically my slowest time, still a better race than my first year, just because of conditions. We had temps around 32 degrees, a 10mph headwind, and pellet-like snow for much of the way. Plus I took a good digger on a snow-covered wood bridge along the bike path...landed straight on my stomach and almost knocked the wind out of me.
Mike, Hunter, myself, and one other guy formed a pack of 4 for the first 5 miles. We dropped the other guy on the downhill before Bingham Hill. My legs were feeling pretty beat down from the hills by the time we got to Bingham (Mile 7), but I was sticking to Mike and Hunter okay, and helped shared the lead through mile 7.
As we left Overland and got onto the Poudre bike trail, we did a sharp hairpin to get on the trail and I did not take it well, and the two other guys got about 10 meters on me right there. I started catching them a little on the bridge, but did not realize how slick it really was. Also, flats are called "flats" for a reason. Completely wiped out and landed straight on my belly. Got up pretty quick, but almost fell again on the next little turn. I've been on ice that is more grippy than a slush-covered wood pedestrian brige.
Finally jogged off the brige (it is very long, goes over wetlands), but now Mike and Hunter had about 50-75m on me. I spent the last 4 miles trying to catch Hunter (Mike ran away with the race), but couldn't close any ground. I did not feel too bad today...felt like a hard tempo at times...but just couldn't go any faster. The cold and wind did not help with the turnover. Not quite a bad as 2009 Striders Half, though.
So it was an okay race, but not great. I'm not in as good shape as I was at this point last year, but I already knew that. Things are heading in the right direction, though, and as long as I stay healthy I feel optimistic about Duluth...still a long ways off.
Mike won with 1:12:08, Hunter 2nd in 1:12:29, and then myself in 1:12:58. Without the fall, there's a chance I could have given Hunter a better run 2nd, although he looked pretty sharp today.
Splits were 6:37, 6:30, 5:13, 5:39, 5:27, 5:01, 5:32, 5:17, 5:28 (with fall), 5:13, 5:28, 4:50 (short), 6:00 (long)
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| Saucony A5 Flat Miles: 16.00 |
| | Comments(7) |
| | 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 recovery run, Power Trail to Spring Creek Trail. 9 miles, averaged 7:30/mile. Sore from yesterday, but body is in tact.
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| | 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 |
| noon - Power Trail to Poudre Trail south. 10 miles, averaged 7:09/mile. Still fairly sore from the race.
pm - Fossil Creek Park with Zoe. No watch.
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| Saucony Cortana III Miles: 4.00 | Brooks PureFlow Miles: 10.00 |
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| | 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 |
| noon - Power Trail to Poudre Trail. 10 miles, averaged 7:20/mile. Did some strides.
pm - neighborhood loop, 4 miles, 7:45/mile.
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| Brooks PureConnect Black Miles: 4.00 | New Balance Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 5.00 | 1.00 | 0.00 | 0.00 | 14.00 |
| Workout. Took it a little easy today, as legs are still in recovery mode from Sunday. Not too bad, but enough to know to lay off a little bit. Plus it feels like I am fighting off some sort of bug.
Power Trail to Spring Creek west. Warmed up 3 miles, then did 3-2-1 at MP. Splits were (5:40, 5:37, 5:40), (5:34, 5:26), (5:18).
Felt pretty good overall, just kept relaxed and didn't try to push it up much.
Ended up with 14 miles overall, 6:30/mile.
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| Brooks PureFlow Miles: 14.00 |
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| | 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 - fossil creek to mason, 6 miles, no watch.
pm - Power Trail south, then up Southridge Greens. 8 miles, averaged 7:19/mile.
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| Saucony Cortana III Miles: 6.00 | New Balance Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 10.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Long Run/Big Workout. Ran Boyd Lake/Loveland and back. 5 miles of warmup, then did 2x5-mile MP tempo, 1 mile recovery between sets. Then 4-mile cooldown.
Tempo splits were (5:29, 5:37, 5:29, 5:33, 5:28), (5:32, 5:19, 5:19, 5:15, 5:20)
Felt really good. 20 miles total, averaged 6:14/mile.
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| Brooks PureFlow Miles: 20.00 |
| | Comments(1) |
| | 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. Easy 5 miles, averaged 7:41/mile.
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| Saucony Cortana III Miles: 5.00 |
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| | 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 |
| noon - Power Trail to Poudre Trail. 10 miles, averaged 7:24/mile.
PM - Fossil Creek Park, 4 miles, no watch.
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| Brooks PureConnect Black Miles: 4.00 | Brooks PureFlow Miles: 10.00 |
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| | 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 - Fossil Creek to Mason. 6 miles, no watch
noon - Ran home. 8 miles, averaged 7:15/mile. Did some strides.
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| Saucony Cortana III Miles: 6.00 | 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 | 8.00 | 0.00 | 0.00 | 15.00 |
| Big Workout. Ran with Mike from my work (Power Trail to Poudre Trail north). Warmed up 3 miles, then did 2-1-2-1-2 at LT.
3-min recoveries after the 2-mile intervals, 90s after the 1-mile intervals.
Splits were (5:10, 5:16), (5:14), (5:18, 5:18), (5:13), (5:12, 5:10)
Pretty good workout. It was slightly warm and a little windy, so I'm really pleased with splits given that.
15 miles total, averaged 6:20/mile overall.
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| Brooks PureFlow Miles: 15.00 |
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| | 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 - Easy 5 miles, Fossil Creek Park. No watch.
noon - Spring Creek Trail. 9 miles, averaged 7:30/mile.
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| Saucony Cortana III Miles: 5.00 | New Balance Miles: 9.00 |
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| | 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 - Cottonwood Plains Loop. 6.25 miles, no watch
pm - Spring Creek Trail. 7.75 miles, averaged 6:58/mile
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| Brooks PureConnect Black Miles: 6.25 | Brooks PureFlow Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 7.00 | 1.00 | 0.00 | 0.00 | 18.00 |
| Long Run/Big Workout. Boyd Lake, 18 miles. Warmed up 5 miles, then did a 8-mile mp tempo (although last mile was more like LT).
Splits were 5:25, 5:25, 5:19, 5:23, 5:27, 5:14, 5:17, 5:05.
Felt great.
Cooled down 5 miles. Averaged 6:05/mile overall.
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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, no watch
noon - Power Trail to Spring Creek. 7 miles, averaged 7:09/mile. Did some strides.
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| Brooks PureConnect Black Miles: 7.00 | New Balance Miles: 5.00 |
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| | 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 |
| Little workout. Warmed up 6 miles, then 5-mile mp-ish tempo. Averaged about 5:35/mile. Terrible winds here the last few days, averaging about 30 mpw. I did most of the tempo with tailwind, since it's a taper week. :-)
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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 |
| Easy 10 miles, Power Trail to Poudre Trail south.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 286.15 | 51.00 | 25.10 | 0.00 | 0.00 | 362.25 |
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| Brooks PureFlow Miles: 124.25 | New Balance Miles: 125.75 | Brooks PureConnect Black Miles: 38.25 | Saucony Cortana III Miles: 45.00 | Saucony A5 Flat Miles: 16.00 |
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