| 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 | | 23.30 | 0.00 | 0.00 | 0.00 | 64.00 | 87.30 |
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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 | 4.00 | 4.00 |
| 40 minutes on elliptical plus lifting and stretching | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.30 | 0.00 | 0.00 | 0.00 | 5.00 | 5.30 |
| 45 minutes on elliptical, 6 minutes on stair-stepper, 3 minutes running on treadmill. My foot was in a bit of discomfort, so I laid off the running. Lifted weights and stretched. | | 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 |
| Labor Day -- no work. It also means that the gym is closed, but that's okay. I jogged out to the Logan High sports fields (0.25 miles), then did 2x200m barefoot strides in the grass, at 1:05 each. The idea of barefoot strides is to strengthen the feet, so I thought I'd give it a try. It felt okay. Then I put my shoes back on and did the 0.5 grass loop in 4:05, which is a post-injury PR. I'll take what I can get at this point. Perhaps next time I'll break the 8-minute mile barrier. Did a hike out to White Pine Lake with friends later in the morning. Fortunately it was a fairly soft dirt trail most of the way. My foot was a bit sore and tired by the end, but felt better after icing. Hopefully it will not make me worse but make me stronger. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| biked to gym; 30 mintues on elliptical plus lifting and stretching. For all the use I gave to my foot and groin yesterday, they don't feel much worse. The foot is a little more tender than usual, but nothing like it was back in May and June, so I think it held up well. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.25 | 0.00 | 0.00 | 0.00 | 3.00 | 3.25 |
| biked to gym; 30 minutes on elliptical; lifted with legs and stretched. Did some jogging around block with dog. Foot and groin feel some continued improvement. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 3.50 | 4.00 |
| biked to gym; 35 minutes on elliptical plus stretching. Jogged around block with dog. My foot has had more improvement, and I barely felt anything running today. Just need to get the left groin feeling good now. I go in for a 2-hr deep massage after work today; hopefully that will help. My orthotics are in, and I will get those on Monday. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 | 4.50 |
| Note: Thursday and Friday entries are switched, but I'm too lazy to fix it. biked to gym; did 40 minutes on elliptical and then 9 minutes on the stair-stepper. Stretched. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.75 | 0.00 | 0.00 | 0.00 | 3.50 | 5.25 |
| Jogged easy with dog around block, the walked out to Logan High rec fields and ran a mile in the grass in 8:20. Felt pretty good, as the massage I got yesterday really helped out my left adductor muscle, which has been problematic lately. Then I took my shoes off and did 2x200m barefoot strides in the grass in 52 seconds each. These felt really good, and were actually at 7 min/mile pace, which is my usual pace when I'm healthy. Regardless of whether they were actually 200m or not, they were each over 10 seconds faster than the strides I did on Monday on the same field, so it marks significant improvement. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
| biked to gym; did 40 minutes on elliptical, lifted, and stretched. I got my custom orthotics today. We did a few more pressure tests and the doctor made some last adjustments to make sure everything was correct and my body balanced. I broke them in around the office today, and will try running a mile in them tomorrow. They are actually fairly comfortable, and I wanted to run today, but held off. I am used to having an arch support by now, but the orthotics are quite a heel lift. I will have to keep stretching my calves and achilles to avoid complications with that. I plan to keep doing barefoot strides every week in grass (at least until it snows) to keep my feet strong. Also, I'm probably only going to wear them for running; I prefer birks for everyday wear, which don't have a heel lift. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 3.00 | 5.00 |
| morning: ran 0.5 miles around block with dog. Then went out to LHS athletic fields and did 1 mile in grass in 8:02 (PR). Then kicked off my shoes and did 4x200m barefoot strides (52, 48, 46, 46). The last two strides were both 6 seconds faster than on Saturday, and 18 seconds faster than the time before that. Quite an improvement! My foot was a little sore afterwards, and I iced and massaged with ibuprofin/arnica cream. This was my first run with the new orthotics and they felt fine. Evening: biked to gym; 30 minutes on elliptical, lifted, and stretched | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 4.00 | 4.50 |
| biked to gym; 40 minutes on elliptical, then lifted weights and stretched. Jogged easy 0.5 miles around block with dog. It felt only so-so, not great. My foot is doing quite well, no bad effects from yesterday. The left side of my groin is still giving me trouble though. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 4.00 | 4.50 |
| raining and hailing like buckets in Logan, so I drove to the gym instead of biked. 40 minutes on elliptical, the 0.5 miles on treadmill in 4:30. I started at 10 minute/mile pace and worked up to 8 minute/mile pace. Felt decent. Lifted and stretched. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
| 40 minutes on elliptical; lifted and stretched | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 | 3.00 |
| feeling a little tired; did 30 minutes on elliptical and some lifting and stretching. Left adductor is sore. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 3.50 | 4.00 |
| biked to gym; 35 minutes on elliptical, 0.5 miles on treadmill at 6% grade at 9:00/mile pace. Daniels' treadmill chart converts that roughly to 7:00/mile at 0% grade. It seems that running on an uphill gradient is easier on my groin, so I will try it some more. Lifted and stretched as well. Did 5 or 6 sets on the adductor machine (like a thighmaster with weights), increasing weight each set. It's funny, the first set hurt my groin with just 20 pounds, but by the last set (at 80 pounds) there was very little pain. My adductor felt stronger for the rest of the night too, so I'll try to do that again. After months of PT, my adductors are still weaker than most childrens', so continuing to strengthen those to normal levels and beyond will be key for injury-free running. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 4.00 | 4.50 |
| biked to gym (in dark). Chilly morning, made me think of how cold it is waiting around for TOU to start. I'll be in my nice, warm bed though. Did 40 minutes on elliptical (wanted to quit after 30, but forced myself to finish over the protest of my quads). Lifted and stretched. Jogged 0.5 miles around block with dog. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| parents are in town, so no time to go to gym. I did manage to sneak out after work and biked over to my favorite paved trail along the Logan River for a run. They have a mile marked out, so I ran an out-and-back for 2 miles total. Total time was 14:28, and both mile splits were 7:14. At least I still have my sense of pacing. It felt good to get on one of my normal running routes, and not just do laps around the LHS fields. I would have preferred grass or dirt, but the pavement didn't feel too bad. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 | 4.00 |
| 40 minutes on elliptical; lifted and stretched. No ill effects from run yesterday. | | Add Comment |
| | 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 |
| No time to run today, as I was selling maps at the TOU expo all late afternoon and evening. Met a few other bloggers, which was very cool. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Ran from my house to the TOU finish line, doing the last 1.5 miles on the TOU course. Got a split from Mile 25 to 26 at exactly 8:00. Felt pretty good, especially considering I was standing up at the expo all night. Did 4x150 barefoot strides on grass at the TOU finish line before the first finishers came in. I was quite impressed with all performances at TOU. Several bloggers had hefty PR's and exceeded goals. Several of my other friends killed their goals as well. I think there were something like 37 people total under 3:00, and one American qualified for trials, "breaking the seal" for the TOU race. I imagine the race can build off this year and have even better comp next year. Hopefully I can be part of that field. | | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Have a bit of buggy cough, so "slept in" this morning. In evening, I ran out to LHS rec fields, then did 3x0.5mile laps, continuous. Splits were all 3:45 (7:30/mile pace). Then did 4x200m barefoot strides in grass: 45, 41, 42, 40. So my mile pace is about 30 seconds faster than last time, and my strides several seconds faster, approaching 5:20 pace. Strides in particular felt good, and I'm digging the barefoot thing. Maybe I'll get some Nike Free's when it gets cold. I'm starting to think that my strides are less than 200m, but I measured it on Google Earth, and it's pretty much right on, over if anything. I'll take the GPS next time, to validate. | | Comments(1) |
| | 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 |
| Still have annoying cough. It was a busy day today, as I had deadlines to meet at work, had to take my parents to SLC airport (3-hr round trip), and then had an evening financial class. No time for any sort of workout, other than some stretching and theraband exercises at home right before bed. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Very little time again today. I did manage to sneak out of my chiro's office while waiting for an adjustment and do a couple miles plus barefoot strides at Hyrum park. My groin felt a bit looser, so still some improvement. I will probably try 3 miles by the end of the week. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.00 | 2.00 | 4.50 |
| Biked to gym. On way to gym stopped at Logan River Trail and ran to end of trail and back, about 2.5 miles. Tried to do the little loop at the end of the park, but found that it was completely overgrown and impassible. I guess it's been awhile since I've ran there. My two Golden "Mile" splits were right around 6:35 each, so 40 seconds faster each way than last week. Good improvement in my stride. If Cody's measurement is right and my math is correct, then that comes out to 7:14/mile pace, which ironically is what I thought I ran there last week before I found out it was short. Did 20 minutes of elliptical at gym, then lifted and stretched. Good day. | | Comments(1) |
| | 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 |
| annoying cough and lethargic feeling still lingering. Took today off and got some rest. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 2.00 | 5.50 |
| Still coughing, but it may be a bit better. Biked out to the Logan Canyon River Trail this morning, and battled a mightly canyon wind the last mile or so. Once I got to the trail and parked my bike, it was a bit better because the trail is sheltered. Ran ~2 miles to where the single-track begins, then turned around and came back ~1 mile, as I planned to do about 3 miles and then walk for cooldown. Got bored with walking, though, and ran another 0.5 miles, then walked in the remaining quarter mile back to my bike. Biking home was much easier since the mighty canyon wind was now at my back. Pace today was slow, but it's the longest I've gone so far post-injury, so that's fine. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 23.30 | 0.00 | 0.00 | 0.00 | 64.00 | 87.30 |
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