| 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 | | 316.40 | 48.50 | 21.35 | 0.00 | 0.00 | 386.25 |
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| Brooks PureConnect Miles: 22.50 | Saucony A5 Flat Miles: 16.00 | Brooks Launch White Miles: 88.00 | Saucony Kinvara Miles: 48.50 | Mizuno Wave Sayanora Miles: 92.00 | Brooks Green Silence Miles: 6.00 | Brooks PureConnect Black Miles: 75.00 | Saucony Kinvara 3 Miles: 38.25 |
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| | 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, easy.
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| Brooks PureConnect Miles: 3.50 |
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| | Race: |
Colorado Run Half Marathon (13.109 Miles) 01:11:02, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.90 | 7.00 | 6.10 | 0.00 | 0.00 | 16.00 |
| Did tye Co.orado Run Half Marathon this morning. This was a pretty low-key event with a few hundred people. Point-to-point course with about 150ft net elevation drop...but lots of rolling hills and sharp turns made for a fair, if not slow, course. Treated this like a paid tempo run, and cruised at a medium to hard effort to take first (and $200) by about 5 minutes. Splits were 5:03, 5:27, 5:30, 5:33, 5:15, 5:23, 5:46, 10:32 (2 miles), 5:28, 5:19, 5:43, 5:23, 35s.
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| Saucony A5 Flat Miles: 16.00 |
| | Comments(7) |
| | 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 |
| Took it easy today, 6 miles on the Power/Spring Creek Trail during noon hour. Garmin died midway, but I was doing about 7:30-pace.
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| Brooks Launch White Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| am - Loveland Trail toward Walmart. 8 miles, averaged 8:05/mile
noon - Power Trail to Spring Creek trail, east. 6 miles, averaged 7:15/mile
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| Saucony Kinvara Miles: 6.00 | Mizuno Wave Sayanora Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| am - fossil creek to mason. 8 miles, averaged 7:34/mile.
noon - Power trail, 6 miles
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| Brooks PureConnect Miles: 6.00 | Brooks Launch White Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| am - some route, don't remember. 8 miles, averaged 7:25/mile
noon - Power Trail to Spring Creek Trail. 6 miles, no watch
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| Brooks Green Silence Miles: 6.00 | Brooks PureConnect Black Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 7.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Boyd Lake, 20 miles. Tried to do a 4-3-2-1 workout, but bailed after the 3-mile segment. Calves and achilles were protesting the whole time, and I wasn't hitting target paces, so I thought that was my body's way of telling me to pull the plug. Tempo splits were (5:27, 5:29, 5:35, 5:29), and then (5:41, 5:32, 5:29). Averaged 6:50/mile for the 20 miles (but last 7 miles were about 8-minute pace). Blah.
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| Mizuno Wave Sayanora Miles: 20.00 |
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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 |
| Power Trail. 5 miles, averaged 7:20/ mile
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| Saucony Kinvara 3 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| noon - Power Trail to Poudre Trail, 9 miles. Averaged 7:14/mile.
pm - fossil creek trail, 5 miles, no watch
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| Saucony Kinvara Miles: 5.00 | Brooks Launch White Miles: 9.00 |
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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 |
| am - fossil creek trail, 5 miles, no watch
pm - power trail to spring creek trail, 8 miles, averaged 6:35/mile
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| Saucony Kinvara 3 Miles: 5.00 | Mizuno Wave Sayanora Miles: 8.00 |
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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 | 0.00 | 0.00 |
| Didn't get a run in today. Between a long day in the field, plus constant rain, plus parents in town, plus a tender set of achilles, it just didn't happen. In the meantime, I'm doing a lot calf massage, stretching, and calf raises on the stairs to get the achilles working right again. I've had this issue pop up occasionally, and it usually goes away with some care.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 6.00 | 0.00 | 0.00 | 15.00 |
| Big Workout (in the rain). Warmed up 3 miles, then did 6x1-mile at threshold pace, with 2-minute recovery jog between intervals. Route was Boyd Lake trail. Splits were 5:12, 5:05, 5:09, 5:01, 5:01, 5:05. Felt pretty good, and the achilles hung in there long enough. 15 miles total, averaged 6:21/mile.
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| Brooks PureConnect Black Miles: 15.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| am - easy 10 miles out to Strauss Cabin Rd. Averaged about 7:20/mile
pm - Fossil Creek Trail, 4 miles, no watch
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| Saucony Kinvara Miles: 4.00 | Brooks Launch White Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 10.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| Long Run/Big Workout. Ran out to Strauss Cabin Rd, and then north of Harmony near Arapahoe Bend to survey the flood damage. Crazy stuff. Did a 10-mile MP tempo to finish out the run. Tempo splits were not great, but it's a starting point for these long runs. Splits were 5:35, 5:31, 5:33, 5:26, 5:36, 5:40, 5:34, 5:49, 5:42, 5:46.
21 miles total, averaged 6:17/mile overall.
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| Mizuno Wave Sayanora Miles: 21.00 |
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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 |
| Fossil Creek Trail, 5 miles, averaged 7:30/mile.
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| Brooks PureConnect Miles: 5.00 |
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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 |
| pm1 - Power Trail to Spring Creek. 10 miles, averaged 7:15/mile. Did a few strides.
pm2 - Fossil Creek Trail, 5 miles, no watch
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| Saucony Kinvara 3 Miles: 5.00 | Brooks Launch White Miles: 10.00 |
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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 |
| am - Fossil Creek to Mason Trail. 8 miles, averaged 7:30/mile.
pm - Power Trail to Poudre Trail. 7 miles, Averaged 7:15/mile.
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| Saucony Kinvara Miles: 7.00 | Mizuno Wave Sayanora Miles: 8.00 |
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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 |
| noon - Power Trail to Spring Creek Trail. 9 miles, averaged 7:20/mile. Did some strides on the way back.
pm - fossil creek trail with Zoe. 5 miles, no watch.
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| Saucony Kinvara 3 Miles: 6.00 | Brooks Launch White 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 | 6.25 | 0.00 | 0.00 | 15.00 |
| Big Workout. Ran Power Trail to Poudre Trail. Warmed up 6 miles, then did 10x1km with 60s recovery. Workout was pretty blah. As usual, I did not feel sharp (have not felt sharp since June). Achilles were hurting by the end. Splits were 3:13, 3:12, 3:16, 3:13, 3:12, 3:11, 3:10, 3:15, 3:13, 3:15.
The last three intervals were on dirt, so that slowed things up a little bit.
15 miles total, averaged 6:30/mile.
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| Brooks PureConnect Black Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.50 | 0.00 | 0.00 | 0.00 | 0.00 | 15.50 |
| AM - Power Trail to Harvest Park. 8 miles, averaged 7:50/mile
noon - ran home. 7.5 miles. Averaged 6:54/mile. Was running late for a meeting, so had to do a bit of a forced tinman tempo on the way back.
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| Saucony Kinvara Miles: 7.50 | Brooks Launch White Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 10.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Long Run. Bacon Strip with Mike and Craig, who joined me for the first loop. Bacon Strip is a very hill dirt-road course outside of town. Did some MP effort on the second 5 miles of each loop. Effort was MP, but pace certainly wasn't. I'm looking forward to just nailing a workout sometime, but until then I just need to put in the miles, not force anything, and wait for my body to come around. Tempo splits were 6:07, 6:03, 6:01, 6:05, 5:47. Then 6:03, 6:02, 6:13, 6:10, 5:43 during the second loop.
Did reach 100 miles this week, first time since December 2011. Also, today I exceeded last year's total mileage.
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| Mizuno Wave Sayanora Miles: 20.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Cottonwood Plains Loop. 6.25 miles, averaged 7:20/mile. Felt good.
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| Saucony Kinvara 3 Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 7.50 | 0.00 | 0.00 | 0.00 | 15.00 |
| Big Workout. Power Trail to Poudre Trail. Warmed up 5 miles, then did 7.5 miles of tempo. Quite windy today, so the splits were greatly affect by which direction I was running: 5:59, 5:56, 5:46, 5:26, 5:29, 5:20, 5:31, 5:45.
15 miles total, averaged 6:20/mile.
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| Saucony Kinvara Miles: 15.00 |
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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 |
| AM - Fossil Creek to Mason. 7 miles, no watch.
noon - Power Trail to Spring Creek trail. 8 miles, averaged 7:21/mile.
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| Brooks PureConnect Miles: 8.00 | Mizuno Wave Sayanora Miles: 7.00 |
| | Comments(2) |
| | 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 |
| noon - Power Trail south to Carpenter. 10 miles, averaged 7:20/mile. A bee flew inside my sunglasses and stung my eyelid on the way back. That is not a pleasant experience.
pm - Fossil Creek with Zoe. My eyelid is half swollen shut and the right side of my face jiggles when I run. But maybe the bee toxins will give me superhero running strength.
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| Saucony Kinvara 3 Miles: 5.00 | Brooks Launch White Miles: 10.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 7.00 | 3.00 | 0.00 | 0.00 | 15.00 |
| Big Workout. Power Trail to Poudre Trail. Did standard 4-3-2-1 workout, with 4 minutes, 3 minutes, and 2 minutes recovery between each respective set. Finally nailed a workout...it's been several months since I've race this week...must really be the bee venom. Splits were (5:22, 5:20, 5:21, 5:19), (5:18, 5:14, 5:16), (5:10, 5:12), and (5:21). The last mile was a net uphill with headwind.
15 miles total, averaged 5:59/mile overall.
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| Brooks PureConnect Black Miles: 15.00 |
| | Comments(2) |
| | 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 |
| noon - Power Trail to Spring Creek Trail. 9 miles, averaged 7;14/mile. Rained for most of it.
pm - Fossil Creek Park to Mason Trail. 6 miles, no watch. Still raining.
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| Saucony Kinvara 3 Miles: 6.00 | Brooks Launch White Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 22.00 | 0.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| Long run. Did Redstone Canyon with Mike and Craig. 22 miles total. No workout today, but the pace was honest, averaged 6:45/mile overall.
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| Brooks PureConnect Black Miles: 22.00 |
| | Comments(1) |
| | 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 |
| noon - Power Trail south. 9 miles, averaged 7:17/mile. Did a few strides.
pm - Fossil Creek Park. 4 miles, no watch.
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| Saucony Kinvara 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 | | 316.40 | 48.50 | 21.35 | 0.00 | 0.00 | 386.25 |
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| Brooks PureConnect Miles: 22.50 | Saucony A5 Flat Miles: 16.00 | Brooks Launch White Miles: 88.00 | Saucony Kinvara Miles: 48.50 | Mizuno Wave Sayanora Miles: 92.00 | Brooks Green Silence Miles: 6.00 | Brooks PureConnect Black Miles: 75.00 | Saucony Kinvara 3 Miles: 38.25 |
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