| 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 | | 139.25 | 28.20 | 7.25 | 8.00 | 8.00 | 190.70 |
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| | 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 distance | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 2.25 | 0.00 | 0.00 | 10.00 |
| 1x1600m (5:34), 1x800 (2:39), 1x1200 (4:32); ave HR 154 | | 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 |
| final long run before TOU. Ran up Franklin Basin road a ways and then back to car. Tried to work the downhill. Ave HR 165 | | 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 |
| easy distance; ave HR 139 | | 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 |
| easy distance; ave HR 133 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| 6x800m (2:39, 2:39, 2:39, 2:36, 2:37, 2:31); ave HR 140 | | 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 |
| easy distance; ave HR 134 | | Add Comment |
| | Race: |
Alta Peruvian Downhill Dash (5 Miles) 00:23:30, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 5.00 | 0.00 | 12.00 |
| On a whim, some friends and I registered for the Downhill Dash a couple days before the event and then drove down to run it. Such a fun race! I knew how the race made me sore before TOU a couple years ago, so this year I didn't bring along racing shoes or even a singlet; just ran it in trainers and a t-shirt, hoping that would slow me down some, and that the shoes would lessen the impact. Well, I should know better; I'm too competitive to hold back much. Once the gun went off and we started running, I could look around to see the competition. Sasha (faster than me), Demetrio Jr (faster than me), and Albert Wint (sometimes faster than me). But that was it, no Joe, no Corbin, no one else. I knew that if I could beat one of those guys, that would mean $50 cash, plus a free stay with food at the Peruvian Lodge that winter. As a skiier, that was enought to get the competitive juices going. But I laid low the first few miles to see how the race was stacking up in the front, and how strong everyone was. The race up front was extremely tactical with Sasha and Demetrio battling the wind. Albert was up there with them too. I didn't want to be running that fast, so I was about 100m back by two miles. At about 3 miles Albert dropped off a little from Sasha and Demetrio, and I saw my window, and started my surge. A runner by himself is always easier to catch than a pack. I threw it into high gear for the last 2 miles, and passed Albert with about a mile or so left. I also closed on Sasha and Demetrio over the final mile, and I finished with a good amount of juice left in the tank. Demetrio won, Sasha second. Hopefully doing this race makes me stronger for TOU, not weaker. Mile Splits 4:53 - this sounds fast, but is slow on this course 4:38 4:58 - coasting, is mile off? 4:03 - short mile 4:58 - long mile (9:01 for last two miles) | | 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 |
| easy distance; ave HR 140 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| easy distance; ave HR 138 | | 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 |
| easy distance, plus 4x100m strides; ave HR 145 | | 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 distance | | Add Comment |
| | Race: |
Top of Utah Marathon (26.2 Miles) 02:39:22, Place overall: 6, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 26.20 | 0.00 | 0.00 | 0.00 | 26.70 |
| Top of Utah Marathon. 2:39:22. This was the 4th race of the Grand Slam circuit, and I had St. George in two weeks, so the goal of this race was to run fast enough to get my confidence up, but slow and even enough to make a fast recovery and race my best in two weeks. In other words, don't leave it all on the road in this race. Conditions were cool and a little rainy at first, then cool and sunny by the end. The wind and rain was a problem during the first 10 miles of the race, and it really threw me out of rhythm. I let the pack go from the beginning and just focused on running my own pace. I started out with 6:00/miles, but slowed with the weather conditions. Plus, the rain made me have to urinate, and I had to make several stops just in the first 10 miles. In addition, my lower back was tight and giving me problems. So things werre not going well, but I was still thinking more about St. George and wasn't too concerned. After my first pee stop (Mile 5), and runner named Jeff caught me, and we talked and decided to trade off taking the wind each mile. This worked out really well for both of us, and I had someone to pace with and talk to through the canyon. We held steady 6:15-6:20 miles through Mile 12, and I had recovered from my erratic start, plus my back was loosening up, and I was getting inspired to run fast. I started picking it up a little and went through the half in 1:21:50. At that point I got really inspired and decided that I wanted to try to negative split and break 2:40, and hit my St. George pace for a few miles in the process. My legs agreed. I cranked it up to sub-6:00 pace until Mile 22, and held a pace slightly over 6:00 into the finish. I came up on Sasha with 1.5 miles to go, but could not catch him. He ended up beating me by 11-12 seconds. Second half split was 1:17:32, so a 4:18 negative split. Confidence is high into St. George. Mile Splits/Ave HR 5:59/149 - nice easy start 5:59/161 5:56/161 6:05/159 - wind and rain picks up. Not feeling great 6:40/159 - pee stop 6:17/160 - running with Jeff now 6:19/162 6:18/156 - good steady rhythm, HR dropping 6:15/156 6:37/152 - 2nd pee stop, caught back up to Jeff afterward, so not much lost time 6:16/157 - HR still very low 6:18/160 6:01/165 - picked it up here, left Jeff 5:51/170 - now inspired to run fast 5:43/175 - my goal St. George pace 5:40/179 - out of the canyon but still increasing speed. This is good 5:47/179 5:45/181 5:57/184 - getting a little tired, but no wall 6:04/184 - uphill out of Millville 5:52/182 - downhill into Providence 6:14/181 6:05/186 -- pass Demetrio Jr. 6:00/187 -- see Sasha, can I catch him? 6:00/188 -- closing slowly on Sasha 6:05/192 - still closing on Sasha, but not fast enough 1:15/194 - couldn't get him | | 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 |
| took a couple days off after TOU. My back is really messed up, so am seeing a chiropractor. easy distance today, but running is painful. ave HR 134 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| easy distance; ave HR 134 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| easy distance | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| easy distance; ave HR 135 saw the chiropractor several times this week, and am feeling quite a bit better | | Add Comment |
| | Race: |
Bonneville Shoreline Trail Race (5 Miles) 00:31:30, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 5.00 | 0.00 | 0.00 | 6.00 |
| Bonneville Shoreline Trail Race. 5 miles, 31:30. I did this race for my final workout. It was a local race raising money for the Utah Conservation Corps, a very cool Americorps group. The course is all dirt road and dirt trail. It is an out-and-back, and goes downhill from the Green Canyon campground, past the parking lot, and then up onto the rolling Bonneville Shoreline Trail. We ran the trail to near its terminus at HWY 89, and then did a 180 turnaround and retraced the route back to start. It was a small race, so running into people was not an issue. I was still a little fatigued from TOU, but had fun with it and tried to keep an LT effort. 6:18/mile pace, which I thought was okay for how difficult the terrain was. There was one very fast runner who was a former USU runner, so he destroyed everyone. No mile splits. Ave HR was 179. My back felt okay. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 | 8.00 |
| 60 minutes on elliptical. Trying to save back. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 2.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Landfill loop with 2 miles at mp pace (5:33, 5:36). ave HR 155 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| easy distance; ave HR 140 | | 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 |
| easy distance + 4x100m strides; ave HR 127 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 139.25 | 28.20 | 7.25 | 8.00 | 8.00 | 190.70 |
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