| 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 | | 312.75 | 25.50 | 17.00 | 0.00 | 0.00 | 355.25 |
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| Brooks PureConnect Miles: 54.25 | Brooks Launch White Miles: 83.25 | Mizuno Wave Sayanora Miles: 128.25 | Saucony Kinvara 3 Miles: 21.25 | Brooks PureConnect Black Miles: 62.00 | Brooks Green Silence Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.25 | 0.00 | 4.00 | 0.00 | 0.00 | 13.25 |
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Power Trail. 12 miles, did 5x4-minute fartlek with 2-minute recovery on the way back. Pace started at about 5:30, and progressed down to about 5:10 by the last interval. Averaged 6:45/mile overall.
pm - ran to Seth's kindergarten and back. (it's faster than driving there). We'll call it 1.25 miles.
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| 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 |
| Fossil Creek to Mason. 10 miles, averaged 7:13/mile. |
| Brooks Launch White Miles: 10.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Poudre Trail, Windsor trailhead. 17 miles, averaged 6:30/mile. Broke in my new Mizuno Waves...first time ever in Mizunos. |
| Mizuno Wave Sayanora Miles: 17.00 |
| | Comments(2) |
| | 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 |
| Neighborhood Loop. 3.5 miles, no watch. |
| Saucony Kinvara 3 Miles: 3.50 |
| | Add Comment |
| | 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 |
| Power Trail to Poudre Trail. Forgot my GPS again, but did 12 miles, mostly at a tinman tempo pace. |
| Brooks PureConnect Black 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 |
| Boyd Lake. 10 miles, averaged 7:35/mile. |
| Brooks Launch White Miles: 10.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.25 | 0.00 | 0.00 | 0.00 | 0.00 | 11.25 |
| am - Cottonwood Plains Loop. No watch, 6.25 miles. pm - Fossil Creek. 5 miles, no watch |
| Saucony Kinvara 3 Miles: 5.00 | Mizuno Wave Sayanora Miles: 6.25 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 4.00 | 0.00 | 0.00 | 13.00 |
| Power Trail to Poudre Trail, 13 miles, Did 7x3-minute fartlek with 90s recovery on the way back. Intervals were about 5:15/mile pace, plus or minus 5 seconds or so. Averaged 6:25/mile overall
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| Brooks PureConnect Miles: 13.00 |
| | 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 |
| Power Trail to Spring Creek Trail. 9 miles, averaged 7:15/mile. |
| Mizuno Wave Sayanora Miles: 9.00 |
| | Add Comment |
| | 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 |
| Camped near Red Feather Lakes last night, and then Mike and I ran Deadman Rd this morning. Did 20 miles, and averaged 7:15/mile. I felt pretty sluggish on the long uphills, but perhaps to be expected for 9500' elevation. First 20-miler in quite some time, perhaps since December 2011. And it feels like it. |
| Brooks Launch White Miles: 20.00 |
| | 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 |
| Southridge Greens Loop. 5 miles, easy. |
| Mizuno Wave Sayanora Miles: 5.00 |
| | Add Comment |
| | 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 |
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noon - ran home for lunch. 8.25 miles, averaged 7:15/mile
pm - fossil creek park, 4 miles.
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| Brooks PureConnect Miles: 4.00 | Brooks Launch White Miles: 8.25 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 3.00 | 0.00 | 0.00 | 13.00 |
| Power Trail to Poudre Trail. Did 15x60s fartlek on the way back, 45s recovery. 13 miles, averaged 6:30/mile. |
| Brooks PureConnect Black Miles: 13.00 |
| | 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 |
| Power Trail to Poudre Trail, south. 11 miles, averaged 7:05/mile. |
| Mizuno Wave Sayanora Miles: 11.00 |
| | Add Comment |
| | 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 |
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am - fossil creek to mason. 6 miles, no watch
noon - Power Trail to Spring Creek Trail. 6 miles, averaged 7:10/mile
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| Saucony Kinvara 3 Miles: 6.00 | Brooks PureConnect Miles: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 8.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Long run today. The Pachev family was in the north Denver area, so Sasha and Benjamin drove up and met me in Loveland. Benjamin did 10 miles and Sasha and I did 20, on the Loveland trail system. Did a 4-mile tempo early in the run, and another 4-mile tempo near the end. The first set felt pretty smooth and easy, and averaged just over 5:40/mile. Started the second set near mile 14, so on tired legs, but progressed down with splits of 5:50, 5:24, 5:18, and 5:08 (or something like that, I'm too lazy to go get my garmin and check). Solid run, and it felt good to successfully complete some hard running at the end of a 20-miler. Averaged 6:40/mile overall. |
| Mizuno Wave Sayanora Miles: 20.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| dealing with either sickness or allergies. Took yesterday and today off. Feeling lethargic. | | Add Comment |
| | 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 |
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AM - 8 miles, Fossil Creek to Mason Trail. Averaged 7:30/mile.
noon - Power Trail to Edora. 5 miles, averaged 7:15/mile
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| Brooks PureConnect Miles: 5.00 | Brooks Launch White Miles: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 4.50 | 0.00 | 0.00 | 0.00 | 14.00 |
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noon - Power Trail to Spring Creek Trail. 9 miles, did 4.5 miles of tempo on the way back. Withered in the heat a bit, so splits were not fast. Did 2.5 miles at 5:40 and 2.0 miles at 6:00. Averaged 6:20/mile for the entire run.
pm - Fossil Creek Trail. 5 miles, no watch.
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| Brooks Green Silence Miles: 5.00 | Brooks PureConnect Black Miles: 9.00 |
| | Add Comment |
| | 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 |
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noon - Power Trail to Spring Creek to Poudre. 8 miles, forgot my watch.
pm - Cottonwood Plains. 5 miles, no watch
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| Brooks Launch White Miles: 5.00 | Mizuno Wave Sayanora Miles: 8.00 |
| | Add Comment |
| | 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 |
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AM - Cottonwood Plains Loop. 6.25 miles, no watch.
noon - Power Trail to Spring Creek Trail. 6.75 miles, averaged 7:05/mile.
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| Saucony Kinvara 3 Miles: 6.75 | Brooks PureConnect Miles: 6.25 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 8.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Long run. Fossil Creek to Mason Trail to Spring Creek trail, 20 miles total. Warmed up for 4 miles, then did 8 miles mp tempo. Limped in the last 8 miles. Tempo splits were 5:49, 5:46, 5:36, 5:40, 5:31, 5:33, 5:17, 5:18. Averaged 6:34/mile overall. |
| Mizuno Wave Sayanora Miles: 20.00 |
| | 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 |
| Southridge Greens Loop, 5 miles, no watch.
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| Brooks Launch White Miles: 5.00 |
| | Add Comment |
| | 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 - Power Trail to Observatory Villeage. 9 miles, averaged 7:55/mile.
noon - Power Trail south. 4 miles, averaged 7:30/mile.
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| Brooks PureConnect Miles: 4.00 | Mizuno Wave Sayanora Miles: 9.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 5.00 | 0.00 | 0.00 | 14.00 |
| Big Workout. Unfortunately, I forgot my garmin at work, so just wung it. Warmed up for 7 miles (Power to Spring Creek), then turned around and farlek'd most of the way back. Pretty good workout, but have no idea of pace. Did about 12 reps, and 14 miles total.
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| Brooks PureConnect Black Miles: 14.00 |
| | Comments(5) |
| | 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 - Loveland Trail toward Walmart. 8 miles, averaged 7:25/mile
PM - Power Trail to Edora. 5 miles, averaged 6:45/mile.
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| Brooks Launch White Miles: 8.00 | Mizuno Wave Sayanora Miles: 5.00 |
| | Add Comment |
| | 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 |
| Big Workout. Ran to Boyd Lake and back. Warmed up 6 miles, then did 3-2-1 mile tempos, with 3-minute, and then 2-minute recovery (1 minute recovery per mile in the respective set is my general rule of thumb).
Splits were (5:39, 5:32, 5:19), (5:32, 5:20), (5:06)
14 miles total, averaged 6:25/mile overall.
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| Brooks PureConnect Black Miles: 14.00 |
| | Comments(2) |
| | 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 to Mason, 9 miles, averaged about 7:15/mile
noon - Power Trail, 4 miles, no watch
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| Brooks PureConnect Miles: 4.00 | Brooks Launch White Miles: 9.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Fossil Creek Trail to Mason Trail to Coventry to Cathy Fromme Prairie. 18 miles, easy. Averaged 6:55/mile.
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| Mizuno Wave Sayanora Miles: 18.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 312.75 | 25.50 | 17.00 | 0.00 | 0.00 | 355.25 |
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| Brooks PureConnect Miles: 54.25 | Brooks Launch White Miles: 83.25 | Mizuno Wave Sayanora Miles: 128.25 | Saucony Kinvara 3 Miles: 21.25 | Brooks PureConnect Black Miles: 62.00 | Brooks Green Silence Miles: 5.00 |
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