| 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
|
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 317.55 | 17.00 | 6.70 | 0.00 | 0.00 | 341.25 |
|
| Brooks Launch White Miles: 33.00 | Mizuno Wave Sayanora Miles: 63.25 | Brooks PureConnect Black Miles: 84.75 | Saucony Cortana III Miles: 102.25 | Saucony Kinvara Miles: 40.00 | Saucony A5 Flat Miles: 10.00 | Brooks PureConnect Miles: 4.00 |
|
| | 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.
| | Add Comment |
| | 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 |
| noon - Power Trail to Spring Creek Trail. 8 miles, averaged 7:28/mile.
pm - Fossil Creek Park. 4 miles, no watch
|
| Brooks Launch White Miles: 4.00 | Mizuno Wave Sayanora Miles: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 6.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Workout. Did a 12-mile progression run, Power Trail to Poudre Trail. Splits were 6:58, 7:06, 6:47, 6:36, 6:19, 6:18, 5:50, 5:48, 5:40, 5:44, 5:33, 5:23. Averaged 6:11/mile overall.
|
| Brooks PureConnect Black Miles: 12.00 |
| | Add Comment |
| | 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 |
| Got hit with the Siberian cold front last night. Today was 10 degrees, icy, and a little windy. Perfect for running. Bundled up and plodded through 9 miles at about 8:20/mile pace. Power Trail to Spring Creek Trail. Quality is out the window for at least a few days, but I'll do what I can.
|
| Saucony Cortana III Miles: 9.00 |
| | Comments(1) |
| | 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 |
| Still Siberia-like outside, high of 5 degrees today. I feel like I'm back in Logan, but at least the air is clean. Did 12 miles, Power Trail to Poudre Trail. Averaged 7:20/mile.
|
| Mizuno Wave Sayanora Miles: 12.00 |
| | Add Comment |
| | 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. 9 miles, no watch.
|
| Brooks Launch White Miles: 9.00 |
| | Add Comment |
| | 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 |
| Fossil Creek to Mason to Hilldale to Cathy Fromme, and back. 16-ish miles. Garmin was not charged, but tried to keep the pace fairly brisk.
|
| Mizuno Wave Sayanora Miles: 16.00 |
| | 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 |
| Fossil Creek to Mason. 7 miles, averaged 7:15/mile.
|
| Saucony Cortana III Miles: 7.00 |
| | 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 7:00/mile.
pm - fossil Creek Park. No watch. 4 miles.
|
| Saucony Kinvara Miles: 9.00 | Brooks Launch White Miles: 4.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.50 | 11.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| Tinman Tempo, 11 miles worth. Averaged 6:06/mile overall.
|
| Brooks PureConnect Black Miles: 12.50 |
| | Comments(3) |
| | 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 |
| Was in San Diego for a meeting, but found a spare hour where I could go for a run. Definitely enjoyed the sun, green grass, ample oxygen, and 65-degree temps. Did 9 miles, averaged 6:26/mile.
|
| Saucony Cortana III Miles: 9.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Power Trail to Poudre Trail south. 11 miles, averaged 6:30/mile
|
| Mizuno Wave Sayanora Miles: 11.00 |
| | 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 - 7 miles, Power Trail to Spring Creek Trail. Averaged about 7:30/mile.
pm - fossil creek to mason trail. 6 miles, no watch.
|
| Brooks Launch White Miles: 6.00 | Brooks PureConnect Black Miles: 7.00 |
| | Add Comment |
| | Race: |
Santa Stampede 10K (6.214 Miles) 00:32:37, Place overall: 1 | | 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 |
| Needed a race, so I drove down to Littleton to run the Santa Stampede 10K. It was a fun event, and a decent course. Mostly flat, but it was on a bike trail, so there were a fair amount of sharp turns, and also quite a bit of ice and snow still from the storm a week ago. So the course was not as fast as it good have been.
Thought I would get good competition here, but I think most of the top area runners were out at Bend for the club XC champs. I went out pretty slow the first mile, and mostly tried not to fall on the ice, and feel out the rest of the field. By the end of Mile 1, I had moved up into 3rd place (5:11). The first place guy (Matt Levassuir) had about a 3 second lead on the rest of us.
During Mile 2, I moved into 2nd place, but Matt was still a little bit ahead, although I was gaining. Caught Matt by the end of the second mile, which was 5:09. During the 3rd mile, I made a little move and got a small gap on Matt, although I could still hear him (5:03 for Mile 3). Was feeling okay.
During Mile 4, I continued to pull away, and could not longer hear anyone behind me. The course although started heading back south, and I now had a headwind, which continue the rest of the way in. (5:14)
The last two miles, I kind of regressed into "just finish the race mode", and I wasn't really too into it. The headwind had a big part of that attitude. Was 5:19 for Mile 5, and then a wonderful 5:33 for Mile 6. Coasted in the last 0.2. I ended up with 32:37...about 35 seconds ahead of 2nd place.
Ended up having a choice of some nice sunglass or a free pair of new balance shoes as the 1st place prize...I took the sunglasses since I had just broke the ones I won at The Other Half several years ago.
Okay race...felt like I really only raced the first 5K, but I guess that means that it will be a fast recovery. I have a lot of training to do before I'm in respectable shape for Houston. 5 weeks left on that, so hopefully I can string something together. But this is my last race of year, so always good to end with a win.
|
| Saucony A5 Flat Miles: 10.00 | Saucony Cortana III Miles: 6.00 |
| | Comments(6) |
| | 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 |
| Loveland Trail. 8 miles, averaged about 7:00/mile. Legs feel fresh after race yesterday.
|
| Saucony Kinvara 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 Spring Creek Trail. 9 miles, averaged 7:25/mile.
pm - Fossil Creek Park, 4 miles, no watch.
|
| Saucony Cortana III Miles: 9.00 |
| | 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 |
| Power Trail to Spring Creek Trail. Warmed up 1 mile, then 11 miles of tinman tempo, about 5:50-5:55/mile average. Cooled down 1 mile. 13 miles total, averaged 6:02/mile.
|
| Brooks PureConnect Black Miles: 13.00 |
| | Add Comment |
| | 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 |
| Ran 10.75 miles during my afternoon run (Power Trail/Spring Creek), and then an additional 1.5 after work en route to Seth's kindergarten Christmas show.
|
| Saucony Cortana III Miles: 12.25 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.50 | 0.00 | 0.00 | 9.50 |
| Had a 3x1km workout planned today, but ditched it after trying the first interval (3:12). My left outer hip inexplicibly started hurting last night, and is still hurting today. In addition, my gut was messed up (perhaps from the honey ghost habenero burrito I had last night). Either way, continuing with the workout would NOT be a good idea, so I jogged back. 9.5 miles total, 7:30/mile average. I'll try to stretch it and see if I can figure it out, but it's not an area I've had pain in before.
|
| Brooks PureConnect Black Miles: 9.50 |
| | Comments(2) |
| | 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 to rest the hip
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Went up Big Thompson Canyon, then ran from Drake to Glen Haven. First time I've been up there since the floods; the damage is pretty incredible. Ended up with 17 miles or so, no watch. Hip was okay, but sore afterward. We'll see how it is tomorrow.
|
| Saucony Cortana III Miles: 17.00 |
| | Add Comment |
| | 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 7:02/mile. Hip sore, but tolerable. Might just be the trend for the next 4 weeks.
|
| Mizuno Wave Sayanora Miles: 6.25 |
| | 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 |
| am - fossil creek/mason. 6 miles, no watch
pm - fossil cree/mason. 7 miles, no watch.
Hip about the same as yesterday.
|
| Saucony Kinvara Miles: 7.00 | Brooks Launch White Miles: 6.00 |
| | 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 |
| am - ran to the Library to drop off Hello Kitty dvd. Oh, how life changes with kids...
9 miles, averaged 7:30/mile. Very windy, but warm. Hip has improved since yesterday, but still has a ways to go.
pm - neighborhood loop. 4 miles, no watch
|
| 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 | | 13.75 | 0.00 | 0.00 | 0.00 | 0.00 | 13.75 |
| Met Mike at Arapahoe Bend, and ran the trails there. Did a tinman tempo for the first 10 miles, and averaged 6:04/mile during that time. Ended up with 13.75 miles total, averaged 6:28/mile. Hip tolerable, not getting worse at least.
|
| Brooks PureConnect Black Miles: 13.75 |
| | 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 |
| am - 6 miles, Power Trail. Averaged about 8:00/mile
noon - 7 miles, Power Trail to Harvest Park. Averaged 7:55/mile.
Broke my all-time mileage record for one year today. Original record was back from 2007.
|
| Saucony Kinvara Miles: 7.00 | Saucony Cortana III Miles: 6.00 |
| | Comments(3) |
| | 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 - Boyd Lake. 10 miles, averaged 738/mile
pm - Fossil Creek Park. 3 miles, no watch
|
| Mizuno Wave Sayanora Miles: 10.00 | Brooks PureConnect Black Miles: 3.00 |
| | 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 |
| Long run. Ran out to Cathy Fromme Prairie, then to Spring Creek Trail, and back on Mason/Fossil Creek. 18 miles total, averaged about 7:20/mile.
Hip was mostly pain-free for the first 6 miles, which is an improvement. The rest of the run was tolerable.
|
| Saucony Cortana III Miles: 18.00 |
| | 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, very little hip pain. Averaged 7:25/mile.
pm - Fossil Creek Park. 4 miles, no watch.
|
| Saucony Kinvara Miles: 9.00 | Brooks Launch White Miles: 4.00 |
| | Add Comment |
| | 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 |
| Did 14 miles with an 8-mile tinman tempo in the middle. Route was same as yesterday. Tempo pace was around 5:55-6:00/mile. (6:30/mile average for entire run). Hip got pretty sore by the middle, which I'll attribute to the faster pace.
Well, that's it for 2013 running. Pretty good year. Highlights include:
- Lifetime best mileage (3829 miles)
- Non-aided marathon PR (2:19:47)
- Non-aided half marathon PR (1:06:09)
- Road 5K PR & altitude 5K PR (15:11)
- Non-aided altitude 10K PR (31:32)
- 4-mile PR (20:05)
- Most races since 2007 (11 races)
- 1st December race ever. (okay, now I'm reaching a bit for highlights, but at the same time it's kind of interesting after 20+ years of running)
|
| Brooks PureConnect Black Miles: 14.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 317.55 | 17.00 | 6.70 | 0.00 | 0.00 | 341.25 |
|
| Brooks Launch White Miles: 33.00 | Mizuno Wave Sayanora Miles: 63.25 | Brooks PureConnect Black Miles: 84.75 | Saucony Cortana III Miles: 102.25 | Saucony Kinvara Miles: 40.00 | Saucony A5 Flat Miles: 10.00 | Brooks PureConnect Miles: 4.00 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|