| 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 | | 270.40 | 2.50 | 4.00 | 3.10 | 0.00 | 280.00 |
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| Asics DS Sky Speed 2 Miles: 56.00 | Asics Blur 33 Miles: 101.25 | Asic DS Trainer (2) Miles: 26.00 | Brooks Launch (4) Miles: 64.25 | Saucony Hattori Miles: 5.50 | Saucony Kinvara Miles: 21.00 |
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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 |
| Fossil Creek to Mason to Troutman, and back. 8 miles, averaged 6:38/mile. |
| Asics DS Sky Speed 2 Miles: 8.00 |
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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 Willow Springs to Harvest Park, and back. 8 miles, 6:55/mile. |
| Asics Blur 33 Miles: 8.00 |
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| | Race: |
FireKracker 5K (3.11 Miles) 00:15:52, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.90 | 0.00 | 0.00 | 3.10 | 0.00 | 6.00 |
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Decided on a whim to run the local 4th of July 5K at City Park. Mostly because I thought it would be fun to embarrass myself and try to run a 5K on a hot day while completely out of shape. Also, there was money three deep, to $250 to the winner, and there is always the chance that no one good will show up. Although I thought it was more likely that I would place 4th...which is what happened. Course was pretty flat. Temps were probably in the 70s at the start. So not too bad, but definitely warmer than what I like for a race. Was sweating profusely a mile into it.
Went out decently hard at the start and led for the first mile, which was 4:56. I had no gauge of speed due to not doing any workouts since early May, but it didn't feel like it was that fast. Until the 2nd mile, then the first mile caught up to me. Three people passed and pulled away during Mile 2, and I felt slow and out-of-sync. Was 10:08 at 2 miles, meaning that the 2nd mile split was 5:12. I was seriously doubting I would break 16 minutes, but was also in the dreaded 4th position, sluggishly watching the money waltz away down Taft Hill Road. With about half a mile left, another guy caught me, putting me in 5th. But he stayed pretty close, and I passed him with a quarter mile to go and hung on to take 4th. Both 4th and 5th are equally meaningless, but 4th is still better. Or so they tell me anyway. No, it was good to have a little fight at the end and finish out the race on a positive note, rather than whimpering in like a beaten dog. Every race, every place, right? The last mile ended up actually being somewhat decent, about 5:05, I think. Although it might have been short, as the last 0.1 seemed too long. But it was also uphill for the whole last stretch, so maybe it was just very slow, and not long. It was the only hill in the course. So ended up 4th place with a 15:52. Top 3 went 15:29, 15:31, and 15:36. 5th place was 15:55. Although I wanted to place higher, I was pretty content with my time, given the 40 mpw and no speedwork that has defined my summer so far. Coming into the race, I figured 15:50 was about the best case scenario, and that's where I ended up, although last year my time would have finished 2nd. So you never know. But this gives me a starting point and a reference for the rest of the summer, as I try to get in respectable shape again. My next race is in about a month, and is the USATF CO half marathon championships, so should have pretty good comp, as $1000 is on the line. So I better get my sorry butt in gear.  During the first mile, leading the race.
Finishing up the race.
| | Comments(8) |
| | 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 |
| Fossil Creek/Mason/Power Trail loop, 8 miles, averaged about 7:05/mile. |
| Asics Blur 33 Miles: 8.00 |
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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 up to Horsetooth, then back on Lemay. 8 miles, 6:56/mile average. |
| Asic DS Trainer (2) Miles: 8.00 |
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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 |
| Cathy Fromme Prairie to Roland Moore Park, and back. Averaged just under 6:00/mile on the first half, and then puttered out a little bit coming back. 13 miles, averaged 6:20/mile overall. |
| Asics DS Sky Speed 2 Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.75 | 0.00 | 0.00 | 0.00 | 0.00 | 2.75 |
| Ran around the neighborhood. 2.75 miles, averaged 7:36/mile. |
| Asics Blur 33 Miles: 2.75 |
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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 |
| Fossil Creek to Mason Trail to Horsetooth and back. 9 miles, averaged 7:20/mile. |
| Brooks Launch (4) Miles: 9.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 2.50 | 0.00 | 0.00 | 0.00 | 9.00 |
| Power Trail. 9 miles, did some unstructured fartlek on the way back. Averaged 7:00/mile overall for the run. |
| Asics Blur 33 Miles: 9.00 |
| | Comments(6) |
| | 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 |
| Fossil Creek to Mason to Boardwalk to Power Trail, back home. 8 miles, averaged 6:45/mile. Actually felt good this morning, perhaps the mini-workout yesterday sloughed some rust off. |
| Asic DS Trainer (2) Miles: 8.00 |
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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 Harvest Park. 9 miles, averaged about 7:05/mile. |
| Asics DS Sky Speed 2 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.75 | 0.00 | 0.00 | 0.00 | 0.00 | 8.75 |
| Ran a new route today, out the south end of our neighborhood and into the north end of Loveland. Found Loveland's trail system, and ran on that for a little while. It was really nice, will have to explore out there some more. The nice thing about living on the south end is that I can double-dip running routes for both Fort Collins and Loveland. 9 miles, averaged 6:53/mile. Did some strides during the second half of the run. |
| Asics Blur 33 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 |
| Quasi long run today. Tried out a new route, part of the 21-mile segment of the Poudre River Trail between Windsor and Greeley. (obviously I didn't do the whole thing). The Windsor trail head is only about 10 minutes from my house, which is probably closer than the trailhead to the Fort Collins segment. Anyway, it was a nice run. I did an out-and-back, 7.5 miles each way, so 15 miles total. Kept the pace pretty brisk and consistent the whole way, and ended up averaging 6:15/mile for the run. |
| Brooks Launch (4) Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.75 | 0.00 | 0.00 | 0.00 | 0.00 | 2.75 |
| Easy lap around the neighborhood |
| Saucony Hattori Miles: 2.75 |
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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 |
| Boyd Lake and back. 10 miles, averaged 6:59/mile. Did a few strides on the way back. |
| Asics Blur 33 Miles: 10.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 4.00 | 0.00 | 0.00 | 10.00 |
| Power Trail to Drake, and back. Did 10x2-minute fartlek with 1-minute recoveries. Pace on the hard segments were in the neighborhood of 5:15-5:20. 10 miles total, averaged 6:44/mile for the run. |
| Asics DS Sky Speed 2 Miles: 10.00 |
| | Comments(2) |
| | 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 |
| Fossil Creek to Mason to Hinsdale, and back. 10 miles, averaged 6:54/mile. |
| Asic DS Trainer (2) 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 |
| Observatory Village and back. 10 miles, averaged 7:34/mile. |
| Asics Blur 33 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 |
| Loveland Trail, west. 10 miles, averaged about 7:05/mile. Did some strides. |
| Saucony Kinvara Miles: 10.00 |
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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 |
| Bacon Strip loop, plus some extra distance, for 16 miles total. Was hoping for some faster-paced running, but it was already 70 degrees by 6:30, and 80 degrees by the time I finished, so the quality just wasn't there today. Kind if a deathmarchm actually. 16 miles, averaged 6:50/mile. |
| Asics DS Sky Speed 2 Miles: 16.00 |
| | Comments(3) |
| | 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 |
| Boyd Lake. 11 miles, averaged 7:14/mile. Did some strides on the way back. |
| Asics Blur 33 Miles: 11.00 |
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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 |
| Power Trail to Edora Park. Did some tinman tempo on the way back, 5.5 miles at about 6:00/mile pace. 11 miles total, averaged 6:50/mile. I can never run very fast this early in the morning; I can't wait for fall so that I can go back to lunch hour workouts. |
| Asics Blur 33 Miles: 11.00 |
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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 |
| Fossil Creek to Mason to Hinsdale neighborhoods. 11 miles, averaged 7:00/mile. |
| Brooks Launch (4) Miles: 11.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.75 | 0.00 | 0.00 | 0.00 | 0.00 | 10.75 |
| Power Trail - Fossil Creek Loop, plus some added on. 10.75 miles, averaged 7:15/mile. |
| Asics Blur 33 Miles: 10.75 |
| | Add Comment |
| | 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 |
| Trilby to Shields to Cathy Fromme Praire. 11 miles, averaged 7:05/mile. Did some strides on the way back. |
| Saucony Kinvara Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.25 | 0.00 | 0.00 | 0.00 | 0.00 | 17.25 |
| Ran the first 10.5 miles of the Horsetooth Half Marathon course at tinman tempo pace, the came back on Overland to complete the loop. 17.25 miles. Averaged 5:55/mile for the first 10.5 miles, and 6:19/mile overall. |
| Brooks Launch (4) Miles: 17.25 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.75 | 0.00 | 0.00 | 0.00 | 0.00 | 2.75 |
| neighborhood loop, 2.75 miles |
| Saucony Hattori Miles: 2.75 |
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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 |
| Boyd Lake. 12 miles, averaged 7:35/mile. |
| Asics Blur 33 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 |
| Trilby out to Coyote Ridge Trail. Took the trail up to about 5700' before it was time to turn around. Enough to catch a nice morning view. Did some tempo on the way home, about 6 min pace. Averaged 7:14/mile for 12 miles. |
| Brooks Launch (4) Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 270.40 | 2.50 | 4.00 | 3.10 | 0.00 | 280.00 |
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| Asics DS Sky Speed 2 Miles: 56.00 | Asics Blur 33 Miles: 101.25 | Asic DS Trainer (2) Miles: 26.00 | Brooks Launch (4) Miles: 64.25 | Saucony Hattori Miles: 5.50 | Saucony Kinvara Miles: 21.00 |
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