| 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 | | 328.25 | 19.00 | 32.50 | 0.00 | 0.00 | 379.75 |
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| Brooks PureFlow Miles: 75.00 | Saucony Cortana III Miles: 23.00 | Saucony A5 Flat Miles: 29.25 | New Balance Miles: 132.00 | Brooks PureConnect Black Miles: 21.25 | Saucony Kinvara V Miles: 95.75 | Brooks Launch White Miles: 4.50 |
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| | 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 |
| Easy 6 miles, with some strides. Power Trail to Spring Creek Trail. Averaged 7:10/mile.
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| Brooks PureFlow Miles: 6.00 |
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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 |
| Indianapois. 4 miles with Jake. No watch.
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| Saucony Cortana III Miles: 4.00 |
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| | Race: |
500 Festiva Mini Marathon (13.109 Miles) 01:07:25, Place overall: 18, Place in age division: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.90 | 0.00 | 13.10 | 0.00 | 0.00 | 19.00 |
| 500 Festival Mini Marathon (aka "Indy Marathon", aka "Half Marathon"). This was my 3rd time running this race, and I was hoping this would be the year to break the Top 10. Not be, as 10 Kenyans broke 1:05. Unusual depth this year, and I had my lowest finish (18th), despite running my fastest time (1:07:25).
So I did get a course best, which is a positive, but over a minute off my PR, which is a negative. We had a decent day to run, with temps right around 50 degrees, but about a 10-15 mph breeze at some points. Fortunately, the last couple miles had a net tailwind, otherwise I think my finish would have been worse.
Never really felt sharp at any point durng this race. Startws out right behind Jake, but then I let him go after 2 miles, as I was happy with opening in 10:04 2-mile and did not want any faster. Was 15:45 at 5K, then slowed a bit...next 5K was 15:58, and the following 5K in 16:02 (15K spit was 47:45). Just hung on the last 4 four miles, but coudn't make up much ground, other than passing blown-up Kenyans jogging it in, and a couple local runners. Another positive was -that no one passed me during the race.
I got within 3 seconds of Jake at Mile 7, but then he pulled away as we left the Speedway, and ended up about 25 seconds ahead at the finish. But I did beat one of the guys that beat me at Horsetooth 3 weeks ago, so I'll take that as improvement at least.
I was surprised to only be 18th with the time I had; while not stellar, sub-1:08 is usually good for top 10...but not even close this year. Apparently the Kenyans all got the memo about the $3500 cash prize, and the winner was 1:01:50-ish, with 6 total under 1:03. Usually the race is won with a low 1:03. I think I was the 4th American.
My right quad starting hurting at 1 mile in, which is crazy, since I haven't had any quad issues and did not feel it any other day. It hurt more as the race went on, but just kind of dealt with it...but was hobbling during the cooldown until it loosened up. My left leg feels like it did a moderate workout and my right leg feels like it ran St George. Weird.
So not a great race, did not feel sharp or good at any point in time, but not a disaster either. It's a course best, so I'll have to take that. Got 7 weeks until Grandmas, and I do think I'm on the right trajectory, it's just a matter of getting the mileage and quality workouts during that time, and I think it can be a pretty good marathon.
Splits: 5:02, 5:02, 5:10, 5:00, 5:17, 5:06, 5:03, 5:14, 5:06, 5:22, 5:04, 5:13, 5:13, 0:29
The wind affected the variability of splits! Every other mile was slow...
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| Saucony A5 Flat Miles: 19.00 |
| | Comments(9) |
| | 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 |
| noon - easy 4 miles, Power Trail. Right quad is still sore, but is starting to recover. 8:00/mile.
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| | Comments(3) |
| | 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, south. 10 miles, averaged 7:20/mile.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 6.00 | 0.00 | 0.00 | 15.00 |
| Big Workout. Ran with Mike. Warmed up 5 miles (Power Trail to Poudre), then then 6x1-mile @ LT, with 2-minute recoveries. Quad is still a little sore from the race Saturday, but the workout went alrights.
Splits were 5:09, 5:13, 5:09, 5:09, 5:09, 5:07.
Cooled down 3 miles. 15 miles total, averaged 6:15/mile.
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| Brooks PureFlow Miles: 16.00 |
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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 |
| am - Fossil Creek to Mason Trail. 6 miles, no watch
noon - Power Trail to Spring Creek Trail. 9 miles, averaged 7:30/mile.
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| Saucony Cortana III Miles: 6.00 | New Balance 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 |
| am - Fossil Creek to Mason Trail. 7 miles, no watch.
noon - Ran home. 8 miles, averaged 7:30/mile.
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| Brooks PureConnect Black Miles: 7.00 | Brooks PureFlow Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 22.00 | 0.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| Long run with Mike. Boyd Lake, 22 miles, averaged 6:36/mile
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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 |
| noon - Power Trail to Poudre Trail. 10 miles, averaged 7:32/mile. Thought about doing a workout today, but am still a bit sore a fatigued from the Indy race combined with last week's training. So very slow and easy today.
pm - Fossil Creek Trail, 5 miles, no watch.
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| New Balance Miles: 5.00 | Saucony Kinvara V 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 |
| noon - Power Trail to Spring Creek Trail. 10 miles, averaged 7:18/mile. Did some strides.
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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 | | 6.00 | 10.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Big Workout. Met Mike at work, and then we warmed up 3 miles and did a 10-mile MP tempo, cooled down 3 miles.
Route was Power to Sping to Poudre south, to Arapahoe Bend. Had tailwind the first 5 miles, and headwind the last 5 miles.
Splits were 5:37, 5:34, 5:27, 5:21, 5:16, 5:36, 5:40, 5:36, 5:30, 5:16
Pretty pleased with this workout. Splits weren't amazingly fast, but we eased into the workout, conserved energy with the tailwind, and then were able to finish decently strong going into the headwind. 10-mile tempos are never easy.
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| Saucony Kinvara V Miles: 16.00 |
| | Comments(2) |
| | 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 |
| am - Cottonwood Loop, 7 miles, averaged 7:48/mile
noon - Power Trail to Spring Creek Trail. 8 miles, averaged 7:18/mile
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| New Balance Miles: 7.00 | Brooks PureFlow Miles: 8.00 |
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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 |
| am - Fossil Creek to Mason Trail, 6 miles, no watch.
noon - Power Trail to Poudre Trail north. 9 miles, averaged 7:17/mile.
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| Saucony Cortana III Miles: 6.00 | Saucony Kinvara V Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 23.00 | 0.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| Long Run. 23 miles with Mike. We did the first 5 miles on a mix of bike trail and dirt (mud) trails up the foothills until we eventually popped out onto Centennial on the Horsetooth course. Ran from there into Bellvue, and then headed up toward Rist Canyon. Turned around at 10 miles and came back on the Poudre Trail and then south on Overland. Ended with 2 laps around Spring Canyon park on trails.
23 miles total, averaged 6:42/mile. The first half was fairly slow due to the hills and muddy trails, but we probably averaged 6:15-6:20 for the last half. Refueled with omlets.
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| | Comments(2) |
| | 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, ez 5 miles, averaged 7:20/mile.
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| Brooks PureFlow Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.30 | 0.00 | 6.20 | 0.00 | 0.00 | 20.50 |
| am - Big Workout, with Mike. Warmed up 4 miles on Power/Spring Creek Trails (west), then did 10x1km, with 75s recoveries.
Splits were (3:11, 3:08, 3:10, 3:10, 3:10), (3:01, 3:02, 3:00, 3:04, 2:59).
First 5 were net uphill, then turnaround, last 5 were net downhill...although more of a gradient than a true hill.
Felt really good, given that it was a little warm out, plus just 2 days after a 23-miler. Fitness is definitely setting in.
16 miles, total, averaged 6:26/mile.
pm - Altitude Run Club. 4.5 miles, average 7:37/mile.
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| Brooks Launch White Miles: 4.50 | Saucony Kinvara V Miles: 16.00 |
| | Comments(1) |
| | 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 |
| am - Fossil Creek to Mason. 6 miles, no watch.
noon - Power Trail to Poudre Trail west. 9 miles, averaged 7:22/mile.
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| New Balance Miles: 9.00 | Brooks PureFlow Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 9.00 | 1.00 | 0.00 | 0.00 | 16.00 |
| Big Workout, progression run with Mike and James. Power Trail to Poudre south, to Araphoe Bend.
Splits were 7:28, 6:42, 6:20, 5:49, 5:57, 5:48, 5:36, 5:28, 5:23, 5:25, 5:17, 5:17, 5:08.
Cooled down 3 miles. 16 miles total, averaged 6:08/mile.
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| Saucony Kinvara V Miles: 16.00 |
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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 |
| am - Donath Lake Loop. 6.25 miles, no watch
noon - Power Trail to Spring Creek Trail. 8.75 miles, averaged 7:22/mile.
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| Brooks PureConnect Black Miles: 6.25 | New Balance Miles: 8.75 |
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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 |
| am - Power Trail - Mason Trail loop. 8 miles.
pm - Fossil Creek to Mason Trail. 7 miles, no watch.
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| Saucony Cortana III Miles: 7.00 | Brooks PureFlow Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Double Bacon Strip with Mike and James. Averaged 6:41/mile. Just cruised it...have Bolder Boulder on Monday!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.75 | 0.00 | 0.00 | 0.00 | 0.00 | 5.75 |
| Power Trail. Did some strides on the way back. Bolder Boulder tomorrow.
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| Saucony Kinvara V Miles: 5.75 |
| | Comments(2) |
| | Race: |
Bolder Boulder (6.214 Miles) 00:32:18, Place overall: 13, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.30 | 0.00 | 6.20 | 0.00 | 0.00 | 16.50 |
| Bolder Boulder. Not a great race, rather disappointed in the time and place...although certainly won't let it ruin my day. Never felt good at any point, every mile split was slower than last year. Only difference is that last year I tapered, whereas this year I had a 106-mile week under my belt going into. So it goes with marathon training. Not sure how to approach Duluth now, as no race I've done this year point to 2:18, or even 2:20. But workouts lately have been great.
Warme up 2 miles, ran the race, warmed down 2 miles, and then did 6-mile shakeout when I got home.
Mile splits were 5:03, 5:05, 5:16, 5:16, 5:08, 5:19. Moved up through most of the race; 2 guys passed me, but I passed one back. Just slow every mile was the problem.
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| Saucony A5 Flat Miles: 10.25 | New Balance Miles: 6.25 |
| | Comments(3) |
| | 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, averaged 8:05/mile. Tired.
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| Brooks PureFlow Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| am - Power Trail-Mason Trail loop. 8 miles, no watch.
noon - Power Trail to Poudre. 8 miles, averaged 7:24/mile.
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| Brooks PureConnect Black Miles: 8.00 | New Balance Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 23.00 | 0.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| I ended up taking Thursday and Friday off. Was a bit under the weather. Still had a sore throat this morning, but enough energy. Drove out to run the Poudre Trail in Windsor, but it was flooded, so came back home and ran the Boyd Lake-Loveland route from my house. Tried to keep the pace pretty honest, and ran the second half faster than the first half.
23 miles total, averaged 5:59/mile (2:17)
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| Saucony Kinvara V Miles: 23.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 328.25 | 19.00 | 32.50 | 0.00 | 0.00 | 379.75 |
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| Brooks PureFlow Miles: 75.00 | Saucony Cortana III Miles: 23.00 | Saucony A5 Flat Miles: 29.25 | New Balance Miles: 132.00 | Brooks PureConnect Black Miles: 21.25 | Saucony Kinvara V Miles: 95.75 | Brooks Launch White Miles: 4.50 |
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