| 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
|
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 245.40 | 0.00 | 7.00 | 3.10 | 0.00 | 255.50 |
|
| Brooks PureConnect Miles: 66.00 | Brooks Launch Yellow Miles: 6.00 | Saucony Kinvara 3 Miles: 59.25 | Saucony Hattori Miles: 8.75 | Brooks Launch White Miles: 96.00 | Saucony Kinvara Miles: 5.00 | Brooks Green Silence Miles: 4.75 |
|
| | 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-mile progression run: started with an 8:30 mile, ended with a 5:50. Okay, not the hardest progression workout, but technically it fit the bill.The key is to start slow... 10 miles, averaged 7:02/mile.
|
| Brooks PureConnect Miles: 10.00 |
| | Add Comment |
| | 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 |
| Fossil Creek to Mason with Zoe. 6 miles, no watch. |
| Brooks Launch Yellow Miles: 6.00 |
| | Add Comment |
| | 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, no watch, did some strides. 5K tomorrow...I've ran about 50 miles and 0 workouts since Duluth, so who know what will happen.
|
| Saucony Kinvara 3 Miles: 5.00 |
| | Comments(1) |
| | Race: |
FireKracker 5K (3.107 Miles) 00:15:11, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.90 | 0.00 | 0.00 | 3.10 | 0.00 | 10.00 |
|
FireKracker 5K. Last year I ran about 15:50 and took 4th. This year I wanted to improve on that. The good news is that I am/was in much better shape this year, the bad news is that I peaked two weeks ago, so I was not sure what I had left to give today. Turned out to be a pretty good day, though. Conditions were a little warm, but some cloud cover, which helped. Low 70s at the start of the race, and no wind. Definitely could be worse for July 4, but yesterday was in the low 60s at 8AM, so I was hoping for cooler. This year they upped the prize money from $200 to $300 for the win, plus an extra $50 for getting under the course record of 15:16. This was enough to bring up some guys from Boulder and there were 3 or 4 BTC or BRC guys in the mix this year, along with the locals. The course is a loop, and is quite fair, some long inclines and declines, and the only bad uphill is the last 0.1 to the finish. The race started, and everyone took off, especially the crazy flag-bearing guy. I think every 4th of July race has this guy: shirtless dude that sprints out ahead of everyone waving a big American flag, and then dies off after 400m. No sure if that follows flag etiquette or not. I was in maybe 10th or 12th after a half mile. I wanted to get out a little slower this year, because last year I took it out and led the race, and then faded badly during the second half. By one mile, I had moved into 6th or so, and I went through the mile in 4:59. Leaders were maybe 1 second up. During the second mile, a guy in a white singlet took off (turned out to be Andrew Lesser, a teammate of mine who I have not met), and myself and Spenser Lynass (another teammate) followed him from a short distance. Everyone else faded away. I didn't think it was that big of a surge...I just thought everyone else went out too hard...and I was starting to hurt a bit too. I was surprised when we went through Mile 2 with a 4:47 split...extra surprising because this mile is a net uphill. I made what was probably a tactical mistake by trying to take water at the Mile 2 mark...just wanted to douse my head and cool off. It was not unbearably warm, but pretty hot compared to my last few races. I should have just gutted it out and stayed focused. I had caught up to Spenser at that point, but then he pulled about a second ahead when I went for the cup (with had very little water in it anyway). Spenser starting surging and Andrew, who had maintained a sizable lead, was fading a bit. With a half mile to go, we both caught and passed Andrew, so I moved into 2nd place. Spenser was still a few seconds out ahead of me, and not really coming back, and that point I didn't really want any part of 5K pain. I managed to hold my position and sprint up the last uphill to the finish. Last mile was 4:57, last 0.1 was 27s. Final time was 15:11. Spenser won with 15:07, and Andrew was 15:17. 4th place was 15:39, and 10 guys ran 16:00 or faster. Collected $200 for my efforts. Both Spenser and I broke the old course record, but no bonuses for being runner-up. :-) Pretty happy that all the money went to the local Fort Collins guys and not to the Boulder/Denver ringers. It was a clean sweep for Altitude Running Team. I'm pretty darn happy with this race. I wasn't sure what I would have in the tank after Duluth, being sick, and then slacking off for the last 10 days, but I guess it was just an extended taper. This is my fastest 5K ever at altitude (at least on a legit course), and my fastest 5K overall since 2001. (I was a senior in college the last time I broke 15:20). So that feels pretty good. Afterward, Seth ran the kids race, and then we all went out and watched the parade. Nice morning.
| | Comments(6) |
| | 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 |
| Power Trail to Edora Park. 12.25 miles, averaged 7:00/mile. |
| Brooks PureConnect Miles: 12.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.75 | 0.00 | 0.00 | 0.00 | 0.00 | 3.75 |
| Neighborhood Loop. 3.75 miles, no watch. |
| Saucony Hattori Miles: 3.75 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Loveland Trail to Walmart. 9.5 miles, 7:20/mile average. |
| Brooks Launch White Miles: 9.50 |
| | Add Comment |
| | 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 |
| Fossil Creek to Mason. 6 miles, no watch. |
| Saucony Kinvara 3 Miles: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| Power Trail. 10 miles, with 6x3-minute fartlek, 90s recoveries. About 5:40/mile pace on the intervals. Averaged 7:00/mile overall. |
| Brooks PureConnect Miles: 10.00 |
| | Add Comment |
| | 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 Trail to Mason Trail. 10 miles, averaged 7:30/mile. |
| Brooks Launch White Miles: 10.00 |
| | Add Comment |
| | 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 Mason Trail Loop. 8 miles, averaged 7:20/mile. |
| Saucony Kinvara 3 Miles: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.50 | 0.00 | 0.00 | 0.00 | 0.00 | 14.50 |
| Fossil Creek to Mason to Spring Creek to Power Trail loop. 14.5 miles, averaged 7:10/mile. |
| Brooks PureConnect Miles: 14.50 |
| | Add Comment |
| | 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 |
| Southwood Greens Loop, 5 miles, averaged about 7:00/mile. |
| Saucony Hattori Miles: 5.00 |
| | Add Comment |
| | 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 |
| A rare summertime noon run, as it was a bit cooler today. Did Power Trail to Poudre Trail, 9 miles, averaged 6:34/mile. |
| Brooks Launch White Miles: 9.00 |
| | Add Comment |
| | 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. 10 miles, averaged 7:34/mile. |
| Saucony Kinvara 3 Miles: 10.00 |
| | Add Comment |
| | 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 |
| 10 miles, Mason Trail to Coventry. 7:10/mile average. |
| Brooks Launch White Miles: 10.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.25 | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 |
| Power Trail, then east out to Strauss Cabin Rd. 10.25 miles, averaged 7:09/mile. Did some strides. |
| Saucony Kinvara 3 Miles: 10.25 |
| | Add Comment |
| | 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 |
| Red Stone with Mike. 16 miles total, averaged 6:28/mile. |
| Brooks Launch White Miles: 16.00 |
| | Add Comment |
| | 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, Southridge Greens Loop. |
| Saucony Kinvara Miles: 5.00 |
| | Add Comment |
| | 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. 10 miles, averaged 7:15/mile. |
| Brooks Launch White Miles: 10.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 4.00 | 0.00 | 0.00 | 12.00 |
| Power Trail to Edora. 12 miles total, did 10x2-minute fartlek with 60s recovery on the way back. Averaged 6:44/mile overall for the run. |
| Brooks PureConnect Miles: 12.00 |
| | Add Comment |
| | 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, got some heavy rain, which felt nice. 10 miles, averaged 7:03/mile. |
| Brooks Launch White Miles: 10.00 |
| | Add Comment |
| | 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 to Mason . 10 miles, averaged 7:14/mile. |
| Saucony Kinvara 3 Miles: 10.00 |
| | Add Comment |
| | 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 |
| Camping at Stagecoach State Park, near Steamboat Springs. Ran the trail around the entire lake. 11.5 miles, averaged 6:45/mile. |
| Brooks Launch White Miles: 11.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.75 | 0.00 | 0.00 | 0.00 | 0.00 | 11.75 |
|
noon - Power Trail to Spring Creek Trail. Forgot my GPS, but did some tinman tempo effort. About 7 miles total.
pm - neighborhood loop. 4.75 miles, averaged 6:45/mile
|
| Brooks Green Silence Miles: 4.75 | Brooks PureConnect Miles: 7.00 |
| | Add Comment |
| | 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, averaged 7:05/mile. |
| Brooks Launch White Miles: 10.00 |
| | Add Comment |
| | 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. 10 miles, averaged 7:37/mile. |
| Saucony Kinvara 3 Miles: 10.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 245.40 | 0.00 | 7.00 | 3.10 | 0.00 | 255.50 |
|
| Brooks PureConnect Miles: 66.00 | Brooks Launch Yellow Miles: 6.00 | Saucony Kinvara 3 Miles: 59.25 | Saucony Hattori Miles: 8.75 | Brooks Launch White Miles: 96.00 | Saucony Kinvara Miles: 5.00 | Brooks Green Silence Miles: 4.75 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|