| 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 | | 170.80 | 30.20 | 18.00 | 2.00 | 0.00 | 221.00 |
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| Saucony Kinvara V Blue Miles: 60.00 | Nike Zoom Fly Miles: 44.25 | Brooks PureFlow Miles: 7.00 | Saucony Kinvara V Miles: 13.00 | Saucony A5 Flat Miles: 37.25 | New Balance Miles: 9.00 | Asics Blue/Yellow Miles: 38.25 | Saucony Trail Shoe Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 4.00 | 2.00 | 0.00 | 0.00 | 14.50 |
| Workout with Mike, Power Trail to Poudre south. Did about 4 miles of mp tempo, and then some fartlek afterward. Not real motivated.
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| Saucony Kinvara V Blue Miles: 14.50 |
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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 |
| 10 miles.
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| Nike Zoom Fly Miles: 10.00 |
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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 park, 5 miles, no watch
noon - Power Trail to Poudre Trail. 8 miles, 7:40/mile
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| Brooks PureFlow Miles: 5.00 | Saucony Kinvara V Miles: 8.00 |
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| | Race: |
Bacon Strip 10 mile (10 Miles) 00:54:37, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 10.00 | 0.00 | 0.00 | 20.50 |
| Did the Bacon Strip 10-miler today, my 3rd year doing this race. Sadly, the founder of the race, Jane Welzel, 5-time Olympic Trials qualifier, passed away from pancreatic cancer just a few weeks ago. The race was about 3 times biggers than normal this year, in honor of Jane, I would think.
Mike and I did "double-bacon" this morning, which was two loops. We got to the race early, and did the loop once...10 miles in 6:30/mile pace. Nice warmup. .We then did the race, Mike pulled away from me at Mile 8, and I kind of ran out of gas. I ended up at 54:37, and Mike was 54:10. No course record for either of us, but not bad considering it was our second loop, and the last 10 miles of a 20-miler. Bacon Strip is absurdly hilly and on dirt, by the way.
Splits: 5:33, 5:35, 5:27, 5:33, 5:33, 5:16, 5:23, 5:22, 5:35, 5:06
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| Saucony A5 Flat Miles: 10.25 | Nike Zoom Fly Miles: 10.25 |
| | 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 |
| Power Trail to Poudre Trail south. 10 miles, averaged 7:30/mile.
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| Saucony Kinvara V Blue Miles: 10.00 |
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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 |
| noon - Power Trail to Spring Creek Trail. 8 miles, averaged 7:30/mile.
PM - Cottonwood Plains out-and-back. 5 miles, no watch
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| New Balance Miles: 5.00 | Asics Blue/Yellow Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 4.00 | 2.00 | 0.00 | 13.50 |
| Workout with Mike, last one before the marathon. Did 6x1-mile, 2-minute recoveries, Spring Creek Trail west.
Splits were 5:21, 5:14, 5:16, 5:04, 5:00, 4:54.
13.5 miles total, averaged 6:20/mile
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| Saucony Kinvara V Blue Miles: 13.50 |
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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 |
| Power Trail to Poudre Trail south. 10 miles, averaged 6:59/mile
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| Nike Zoom Fly Miles: 10.00 |
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| | 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 |
| Ran the Old Flowers Rd with Mike. This is a 4WD road up at the top of Rist Canyon, starts at about 7000'. We climbed up to about 8500', then it was time to turn around. Did 12 miles total, averaged 7:50/mile. Nice run, will have to come back here.
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| Saucony Trail Shoe Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4ish miles
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| Asics Blue/Yellow Miles: 4.00 |
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| | 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.
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| Saucony Kinvara V Blue Miles: 9.00 |
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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 |
| noon - Power Trail to Spring Creek trail east. 6 miles, averaged 6:59/mile.
pm - 4 miles on dirt track behind Loveland Jr High. Did 6 strides.
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| New Balance Miles: 4.00 | Asics Blue/Yellow Miles: 6.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 2.00 | 0.00 | 0.00 | 9.00 |
| Last mini-workout, with Mike. We did a 2-mile tempo in 10:35. Splits were 5:18, 5:17. Felt good.
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| Saucony Kinvara V Blue Miles: 9.00 |
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| | 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 7 miles.
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| Asics Blue/Yellow Miles: 7.00 |
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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 |
| Easy 5 miles, strides.
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| Nike Zoom Fly Miles: 5.00 |
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| | 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 |
| 2 miles with strides.
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| Brooks PureFlow Miles: 2.00 |
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| | Race: |
Denver Rock and Roll Marathon (26.219 Miles) 02:26:42, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.80 | 26.20 | 0.00 | 0.00 | 0.00 | 27.00 |
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Ran the Denver Rock and Roll Marathon to cap off my fall racing season. It was a very good race for me, and I felt great the whole way, rare for a marathon. Ended up winning by almost 15 minutes, but I did have half marathon runners to pace with for the 1st half of the race at least.
I really liked the course...ran through a lot of great neighborhoods and parks in metro Denver. Lot of turns, which I actually liked (I hate long straight-aways). Lot of rolling hills, especially the 1st half, combine that with the 5280' altitude, the course is very fair. I wanted to respect the hills and the altitude, plus the fact that I did not train nearly as hard as previous marathons, so paced the race conservatively.
A lot of the mile markers were off, but I'll add my mile splits later. According to the race tracking, I was 17:06 at 5K, 34:33 at 10K, 55:44 at 10-mile, and 2:06:06 at 23-mile. Ended up at 2:26:42, which is 5:35, so I think I paced it pretty even. I did not catch a half split, but I think I must have been in the low-1:13s.
With 3 miles to go, I wanted to lay the hammer down at bit, as the last 3 miles would be downhill, but every time I tried to increase my stride, my calves would go on the verge of cramping up, so I just had to lay back and stick with the status quo. Other than the calf cramping, my body felt great. Breathing was really good too...wasn't sure how a loop marathon at altitude would go, but it wasn't too bad. I think the last non-downhill altitude race I've done was Park City in 2005...
Weather was beautiful, cool and overcast, with no wind. The sun came out right after I finished, which was perfect timing. Crowd support was pretty good, and the whole route was on closed roads, which of course is great. So I'd definitely do this race again, although probably not next year or anything.
I'm definitely greatful for the win...it's always good to get through a whole season healthy and to get a good peak at the end. Even though the race wasn't that competitive, it was still Colorado's largest race, so the media was making kind of a big deal about it...I had 4 microphones and a camera shoved in my face withins seconds of finishing...kind of funny.
I'll do the Fort Collins Thanksgiving 4-miler next month, but other than that I'm done for the year. Goals for next spring/summer are to work on my 5K/10K, try to break 15:00 in the 5K, and then do a fall marathon before getting ready for LA in 2016.
Mile splits: 5:01, 4:53, 6:39, 5:47, 5:33, 5:30, 5:54, 5:07, 5:24, 5:53, 5:09, 6:15, 16:30 (13-15), 5:04, 6:07, 5:03, 5:43, 5:37, 5:45, 5:32, 5:55, 5:40, 5:41, 5:40, 1:10.
(as you can see, most of the splits were off!)
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| Saucony A5 Flat Miles: 27.00 |
| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| I recovered from the marathon surprisingly fast. No real soreness after a day or two. So I did an easy 4 miles today; felt pretty good. Averaged 7:30/mile.
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| Nike Zoom Fly Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.25 | 0.00 | 0.00 | 0.00 | 0.00 | 2.25 |
| Did have much time today, but squeezed in just over 2 miles right after work.
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| Asics Blue/Yellow Miles: 2.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Power Trail, easy 4 miles.
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| Saucony Kinvara V Blue Miles: 4.00 |
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| | 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, no watch.
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| Asics Blue/Yellow Miles: 6.00 |
| | Comments(1) |
| | 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 |
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| Nike Zoom Fly Miles: 5.00 |
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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 |
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| Asics Blue/Yellow Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| Power Trail to Spring Creek. 5 miles, averaged 7:15/mile.
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| Saucony Kinvara V Miles: 5.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 170.80 | 30.20 | 18.00 | 2.00 | 0.00 | 221.00 |
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| Saucony Kinvara V Blue Miles: 60.00 | Nike Zoom Fly Miles: 44.25 | Brooks PureFlow Miles: 7.00 | Saucony Kinvara V Miles: 13.00 | Saucony A5 Flat Miles: 37.25 | New Balance Miles: 9.00 | Asics Blue/Yellow Miles: 38.25 | Saucony Trail Shoe Miles: 12.00 |
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