Strength for today and bright hope for tomorrow

December 31, 2024

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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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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Saucony Trail Shoe Lifetime Miles:						247.50
Hoka Clifton Lifetime Miles:						491.50
Saucony Type A6 Lifetime Miles:						186.50
Saucony Zealot Lifetime Miles:						478.75
Saucony Kinvara 6 Lifetime Miles:						433.50
Saucony Kinvara 6-2 Lifetime Miles:						358.75
Brooks Pure Connect Blue Lifetime Miles:						337.25
New Balance Trainers Lifetime Miles:						314.50
New Balance 1400 Racers Lifetime Miles:						65.00
Brook Pureflow Lifetime Miles:						99.50

Tue, May 31, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
6.25	8.75	0.00	0.00	0.00	15.00

Big Workout today. Kind of a mixed bag. The first 3/4 of the workout was really good, and the last bit fell apart, and I ended up cutting it short by a little. I think it was a combination of warmer temps + hitting my early intervals a bit too fast, and the combination did me in.

The workout was 4-3-2-1 at MP, with 2-3 minutes recovery jog. The 4-mile set was 5:17, 5:16, 5:22, 5:22. The 3-mile set was 5:19, 5:16, 5:19. Was still feeling pretty good. Then the 2-mile set I hit the first mile in 5:11 (with a slight tailwind), then turned to go uphill and into crosswind and just lost it. My pace was slowing pretty rapidly, so I bailed abut 0.75 into the last mile of the set (5:28-pace), and then skipped the last mile interval. I think if I had either backed off my pace to 5:25/mile in the early miles, or had ran earlier in the day (rather than at noon), I probably would have been okay. Oh well, still a decent workout. Live and learn. But it's too close to Utah Valley to go into the tank for a workout.

Saucony Kinvara Miles: 15.00

Comments

From Superfly on Wed, Jun 01, 2011 at 12:22:18 from 74.211.21.81

I wouldn't sweat it at all. The first 95% of the workout was amazing. Who cares about the end... you'd already did the biggest part at a stellar level.

I'm pumped for next week and feeling pretty good too. Sometime next week we'll have to plan at least a dinner or something on Friday.

From Paul on Wed, Jun 01, 2011 at 13:34:45 from 24.10.141.104

No, I'm okay with it. I'm feeling good, just made a tactical error with the warmer weather. If I was just plain flat, or out of shape, the entire thing would have felt bad, but the fast start with the very quick crash indicates heat to me. I'm glad I shut it down when I did, rather than trying to gut through it. It happens.

Glad your feeling good. I'm looking forward to next week, and running a new marathon (for me)

From Logan Fielding on Thu, Jun 02, 2011 at 02:00:53 from 174.52.244.129

I can run early Friday morning if you are available. We head back home about 9:30am.

From Paul on Thu, Jun 02, 2011 at 11:43:14 from 24.10.141.104

Logan - early Friday is good. Is 6AM good?

From Little Bad Legs on Sat, Jun 04, 2011 at 14:38:04 from 68.186.75.3

Paul- I copied this workout today and thought I was going to die. Thanks a lot ;) Where did you learn of this workout (as well as others you run)?

From Paul on Sat, Jun 04, 2011 at 19:54:16 from 24.10.141.104

It's a variation of a tinman workout (coach on therunzone.com). Looking at your workout, I think you made the same mistake I did and ran it too hard. But at least you finished yours. (nice work). It should be hard, but not too hard (marathon pace should be pretty easy actually, unless you are not really running marathon pace). The original workout is actually 5-4-3-2-1. I've adapted it to 4-3-2-1, because I can't complete it otherwise.

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