| 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 | | 332.55 | 26.00 | 34.20 | 0.00 | 0.00 | 392.75 |
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| Mizuno Wave Sayanora Miles: 118.50 | Brooks Launch White Miles: 75.25 | Saucony Cortana III Miles: 98.50 | Saucony Kinvara 3 Miles: 22.00 | Saucony A5 Flat Miles: 33.50 | Brooks PureConnect Miles: 9.50 | Brooks PureConnect Black Miles: 19.50 | Saucony Kinvara Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 8.00 | 0.00 | 0.00 | 16.00 |
| Big Workout. Power Trail to Poudre Trail. Warmed up 2 miles, then did 4x2-mile at MHP, with 3-minute recovery between sets. Splits were (5:04, 5:12), (5:08, 5:07), (5:09, 5:08), (5:07, 5:08).
Really solid workout, quite happy with it. 16 miles total, averaged 6:26/mile overall.
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| Mizuno Wave Sayanora Miles: 16.00 |
| | Comments(2) |
| | 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 Spring Creek Trail. 9 miles, averaged 7:21/mile.
pm - Fossil Creek Trail, 5 miles, no watch. Just picked up a pair of Cortana 3's, so tried them out. Seem nice.
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| Brooks Launch White Miles: 9.00 | Saucony Cortana III Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
| am - Southridge Greens Loop. 5 miles, no watch.
noon - Power Trail south, to house, and back. 8.25 miles, averaged 7:29/mile.
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| Saucony Kinvara 3 Miles: 5.00 | Mizuno Wave Sayanora Miles: 8.25 |
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| | 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 Poudre Trail. 8 miles, easy, with some strides coming back. Averaged 7:35/mile.
Bacon Strip 10-miler is tomorrow. Think we dodged the snow for now.
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| Brooks Launch White Miles: 8.00 |
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| | Race: |
Bacon Strip 10-miler (10 Miles) 00:53:52, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 10.00 | 0.00 | 0.00 | 16.50 |
| Bacon Strip 10-mile race today, which also served as a Big Workout. Last year I ran 54:31, so the primary goal was to beat that. Mike came out to run it too, so at least there would be some competition.
Nice temperature, upper 40s, but was a bit windy...a 15-20mph wind out of the NW, meaning we would have strong headwind from start to Mile 4, tailwind from 4-9, and then headwind into the finish. If I had to pick a wind direction, it's about the way I'd want it, as it makes the 2nd half of the race easier. Even though the last mile is into the wind, at least the last mile is virtually all downhill.
The Bacon Strip is a 10-mile loop on the dirt county roads northeast of Fort Collins. It's a well-known training course of the locals, and known especially for its non-stop, challenging hills. The first 4 miles are rolling hills with a net uphill, and the remainder is rolling hills with a net downhill. Most of the downhill is in the last mile though.
The race started, and Mike and I agreed to trade off leading on the first 4 miles, when we were going into the headwind. Mike took Miles 1 and 3, and I took 2 and 4. Neither of us are very good wind blocks though. Still, it was good to have someone to work with on these tougher miles. Miles 1-4 were 5:39 (long mile), 5:47, 5:38, and 5:44. The wind and the hills were a bear, but I felt pretty good.
We turned the corner and headed east for the next mile, now with a tailwind. Pace felt like we were jogging, and we were able to recover a bit. Mile 5 was 5:39.
Turned the corner and were now heading south for the next 4 miles, still with a net tailwind. Now it was time to really get rolling. These next 4 miles felt really good. I dropped Mike at about Mile 8. Splits for 6-9 were 5:17, 5:08, 5:11, and 5:08. Pace felt like a nice fast tempo, very sustainable.
Turned the last corner and headed west for the last mile to the finish. This was a downhill mile, but the headwind was very strong. I was thankful for the downhill, otherwise it would have been brutal, and my legs went from feeling very good to being pretty tired. It's amazing what wind can do. Last "mile" was 4:38, but was a bit short. I was just measuring mile markers from the county road intersections, but the first mile starts behind the intersection, so is "long", and thus the last mile increment is a bit short. This is a $10 race, so there are no mile markers, but they are not really needed if you are familiar with the course. Even with being short, the last mile was probably would have been sub-4:50, based on how close the finish line was to the intersection. So I can live with that.
Ended up about 25 seconds ahead of Mike, and we both beat my time from last year. I was 53:52, and was pretty happy to get under 54:00 on that course. It was a nice confidence-builder. Now just have two weeks of peak marathon training, and then the taper.
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| Saucony A5 Flat Miles: 10.50 | Saucony Cortana III Miles: 6.00 |
| | Comments(8) |
| | 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 |
| Fossil Creek to Mason Trail. 7 miles, averaged 6:58/mile
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| Mizuno Wave Sayanora Miles: 7.00 |
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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 |
| noon - Power Trail to Spring Creek Trail. 10 miles, averaged 7:17/mile.
pm - Power Trail up to Harmony Rd. 5.5 miles, no watch.
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| Brooks PureConnect Miles: 5.50 | Saucony Cortana III Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.80 | 0.00 | 6.20 | 0.00 | 0.00 | 16.00 |
| Big Workout. Power Trail to Poudre Trail. Warmed up for 4 miles, then did 10x1km with 60s recoveries. Cooldown 4.5 miles, 16 miles total.
Interval splits were 3:10, 3:11, 3:06, 3:11, 3:09, 3:08, 3:04, 3:06, 3:04, 3:02.
Pretty happy with the workout. I wasn't feeling real bouncy today, still dragging a bit from racing Saturday, so its a good sign to have a strong workout with good splits despite not feeling terribly peppy. Good sign of fitness.
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| Mizuno Wave Sayanora Miles: 16.00 |
| | Comments(3) |
| | 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 |
| am - ran in Denver before a conference. Found a great park near Denver U. that had a 2.5-mile dirt loop along the perimeter. Unfortunately, I did not have enough time for my full run, due to getting stuck in traffic earlier, so only 7.25 miles. Averaged 6:55/mile
pm - once again, got shorted on time due to work. Got 5 miles in, on the fossil Creek Trail. No watch.
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| Brooks Launch White Miles: 7.25 | Brooks PureConnect Black Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 8.00 | 0.00 | 0.00 | 0.00 | 16.25 |
| Big Workout. Did 6 laps on the dirt trail around Washington Park, in Denver. Did a progression run for the first 13 miles, and then cooled down for the remainder, with some strides.
Progression splits were 7:35, 6:54, 6:43, 6:27, 6:10, 5:55, 5:40, 5:37, 5:28, 5:22, 5:26, 5:22, 5:20.
Would have liked to have done a few more hard miles, but was running out of gas. Still, a decent workout.
16.25 miles total, averaged 6:12/mile.
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| Mizuno Wave Sayanora Miles: 16.25 |
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| | 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 |
| noon - Power Trail to Poudre Trail, south. 10 miles, averaged 7:10/mile.
pm - Fossil Creek to Mason Trail. 6 miles, no watch.
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| Saucony Kinvara 3 Miles: 6.00 | Brooks Launch White Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 21.50 | 0.00 | 0.00 | 0.00 | 0.00 | 21.50 |
| Long run. Met up with Mike and did Soapstone Prairie. There are a ton of trails of out there, and we picked some random route and ended up with about 21.5 miles. Mostly single-track dirt trails on rolling hills, elevation around 6500-7000', but we kept an honest pace. Averaged 7:04/mile for the duration. Solid week of training; only one more hard week until the taper.
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| Saucony Cortana III Miles: 21.50 |
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| | 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 |
| Nice 10-miler, Fossil Creek to Mason to Coventry. Averaged about 7:20/mile.
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| Saucony Kinvara Miles: 10.00 |
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| | 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 |
| noon - Power Trail to Spring Creek Trail. 10 miles, averaged 7:27/mile.
PM - fossil creek trail to Mason trail. 6 miles, no watch
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| Brooks Launch White Miles: 10.00 | Brooks PureConnect Black Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 6.00 | 4.00 | 0.00 | 0.00 | 16.00 |
| Big Workout. Did the Power Trail to Poudre Trail. Workout was 4-3-2-1, with 4-minute, 3-minute, and 2-minute recovery, respectively.
Tempo splits were (5:26, 5:20, 5:27, 5:23), (5:18, 5:10, 5:06), (5:08, 5:16), (5:04).
Good workout, felt strong, although the 3-mile set was probably too fast. The 2nd mile in the 2-mile set was slow due to long uphill dirt segment.
16 miles total, averaged 6:04/mile.
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| Mizuno Wave Sayanora Miles: 16.00 |
| | Comments(3) |
| | 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 |
| noon - Power Trail to Poudre Trail, south. 10 miles, averaged 7:23/mile.
pm - Cottonwood Plains. 6 miles, averaged 7:20/mile.
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| Saucony Kinvara 3 Miles: 6.00 | Saucony Cortana III Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 10.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Big Workout. Warmed up 3 miles on Power Trail, then 10 mile MP tempo on Spring Creek Trail (west), and then 3-mile cooldown on Power Trail. Definitely a bit fatigued from the workout Tuesday, combined with the last several weeks of training, but the workout went pretty well, and I felt stronger as it went on (definitely a sign it's time to run a marathon).
Tempo splits were 5:41, 5:42, 5:29, 5:33, 5:35, 5:27, 5:18, 5:21, 5:26, 5:11.
The first half is net uphill, second half is net downhill.
16 miles total, averaged 6:11/mile.
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| Mizuno Wave Sayanora Miles: 16.00 |
| | Comments(3) |
| | 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 |
| noon - Power Trail south. 10 miles, averaged 7:50/mile.
pm - Fossil Creek to Mason Trail. 6 miles, no watch
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| Saucony Kinvara Miles: 6.00 | Saucony Cortana III Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.50 | 0.00 | 0.00 | 0.00 | 0.00 | 18.50 |
| Ran with Mike and Craig. Parked at Blue Sky Trailhead, and then ran around Horsetooth Reservoir. Started on Bluesky, then through Lory, and then back down to the road (Centennial Dr). The trail was uber-muddy due to the snow yesterday, so the road seemed like a good option on the return trip, but the road is pretty darn hilly. I was pretty beat by the end. 18.5 miles total, averaged 7:15/mile. Time to taper.
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| Brooks Launch White Miles: 18.50 |
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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. Easy 3.5 miles.
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| Brooks PureConnect Black Miles: 3.50 |
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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 |
| noon - Power Trail to Spring Creek Trail. 8 miles, averaged 7:30/mile.
PM - Fossil Creek Trail, 5 miles, no watch.
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| Saucony Kinvara 3 Miles: 5.00 | Saucony Cortana III 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 |
| noon - Power Trail to Poudre Trail, south. 9 miles, averaged 7:23/mile.
PM - Fossil Creek Park, 4 miles, no watch
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| Brooks Launch White Miles: 4.00 | Mizuno Wave Sayanora Miles: 9.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 6.00 | 0.00 | 0.00 | 13.00 |
| Medium Workout. Power Trail to Poudre Trail, north. Warmed up 3 miles, then did 6x1-mile @ LT with 2-minute recoveries. Splits were 5:08, 5:06, 4:59, 5:02, 4:59, 5:02.
Felt okay.
Cooled down 3 miles, with a few strides. 13 miles total, averaged 6:26/mile.
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| Saucony A5 Flat Miles: 13.00 |
| | 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 |
| noon - Power Trail to Spring Creek Trail. 9 miles, averaged 7:08/mile.
pm - Fossil Creek, 4 miles, easy.
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| Brooks PureConnect Miles: 4.00 | Saucony Cortana III Miles: 9.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| noon - Power Trail to Poudre Trail. 8 miles, averaged 7:19/mile.
pm - Cottonwood Plains. 4.5 miles, no watch.
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| Brooks Launch White Miles: 4.50 | 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 |
| Windsor Poudre Trail 13 miles, averaged 6:50/mile. Did some strides at the end. Still not feeling great, but I guess I don't want to be feeling too good one week out...
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| Saucony Cortana III Miles: 13.00 |
| | 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, averaged 6:45/mile. did some strides
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| Brooks PureConnect Black Miles: 5.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 2.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Little Workout. Ran out to Boyd Lake and back. Did 2 miles at MP in 10:30 on a slight downhill. Just need to hold that pace for 26 miles on Saturday. 10 miles total, averaged 6:40/mile.
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| Saucony A5 Flat Miles: 10.00 |
| | Comments(3) |
| | 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 |
| noon - Power Trail to Spring Creek Trail. 6 miles, averaged 7:18/mile.
pm - Fossil Creek Trail. 4 miles, no watch.
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| Brooks Launch White Miles: 4.00 | Saucony Cortana III Miles: 6.00 |
| | 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 |
| Day off.
I don't understand how some marathoners hate tapering. What's there to hate? I could do it every day...
| | Comments(1) |
| | 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 |
| Power Trail to Spring Creek Trail. 6 miles, did some strides. Averaged 6:45/mile.
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| Mizuno Wave Sayanora Miles: 6.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 332.55 | 26.00 | 34.20 | 0.00 | 0.00 | 392.75 |
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| Mizuno Wave Sayanora Miles: 118.50 | Brooks Launch White Miles: 75.25 | Saucony Cortana III Miles: 98.50 | Saucony Kinvara 3 Miles: 22.00 | Saucony A5 Flat Miles: 33.50 | Brooks PureConnect Miles: 9.50 | Brooks PureConnect Black Miles: 19.50 | Saucony Kinvara Miles: 16.00 |
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