| 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 | | 325.25 | 49.00 | 13.50 | 2.00 | 0.00 | 389.75 |
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| Saucony Kinvara V Blue2 Miles: 41.00 | Saucony Zealot Miles: 52.50 | Brooks PureConnect Miles: 48.00 | Hoka Clifton Miles: 153.75 | Saucony Kinvara 6 Miles: 66.50 | Saucony Kinvara V Blue Miles: 23.00 |
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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 - Power Trail. 5 miles, no watch
noon - Power Trail to Spring Creek Trail. 8 miles, 8:00/average.
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| Saucony Kinvara V Blue2 Miles: 8.00 | Saucony Zealot Miles: 5.00 |
| | 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 |
| am - Kathy Fromme Prairie with Kent. 5 miles, no watch
noon - Power Trail to Spring Creek Trail. 8 miles, averaged 7:45/mile.
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| Brooks PureConnect Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 8.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Workout. Warmed up 2 miles, then did 8-mile MP tempo. Splits were 5:46, 5:47, 5:43, 5:41, 5:38, 5:40, 5:41, 5:38.
Cooled down 3 miles. 13 miles total, averaged 6:22/mile.
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| Hoka Clifton Miles: 13.00 |
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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 7:32/mile.
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| Saucony Kinvara 6 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Long Run. 20-miler to Boyd Lake/Loveland. Averaged 7:22/mile.
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| Hoka Clifton Miles: 20.00 |
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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 |
| Neighborhood Loop. 4 miles, 7:55/mile.
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| Saucony Zealot Miles: 4.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 8.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Big Workout. Ran with Mike. Warmed up 3 miles, did then 8-mile MP tempo. Cooled down 3 miles. Power Trail to Poudre Trail north.
Splits: 5:46, 5:41, 5:49, 5:37, 5:33, 5:37, 5:24, 5:21.
14 miles total, averaged 6:12/mile.
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| Hoka Clifton Miles: 14.00 |
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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 Trail. 5 miles, no watch. Very windy.
noon - Power Trail to Spring Creek Trail. 9 miles, 7:45/mile. Less windy.
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| Saucony Kinvara V Blue2 Miles: 5.00 | Brooks PureConnect Miles: 9.00 |
| | Comments(1) |
| | 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 - Power Trail. 5 miles, no watch.
noon - Power Trail to Poudre Trail south. 9 miles, 7:42/mile.
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| Saucony Kinvara V Blue Miles: 9.00 | Saucony Zealot Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 5.00 | 0.00 | 0.00 | 14.00 |
| Big Workout. Warmed up about 2.5 miles, then did 8x1km @ CV pace. Cooled down 5 miles afterward. 14 miles total, averaged 6:48/mile
Splits: 3:20, 3:14, 3:11, 3:11, 3:11, 3:10, 3:09, 3:10
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| Saucony Kinvara 6 Miles: 14.00 |
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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
noon - Power Trail to Spring Creek Trail. 8 miles, 7:30/mile.
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| Saucony Kinvara V Blue2 Miles: 8.00 | Saucony Zealot Miles: 5.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Long run. Start from my house, then went Trilby to Shields to Kathy Fromme Praire. Met up with Mike at his house at Mile 6, then continued with Mike along the Spring Creek Trail to Power Trail, and then back home. 20 miles total, averaged 7:15/mile. It was snowing the whole time, but a nice temperature (about 30 degrees), no wind, and the snow was nice and soft and grippy to run on. Good run.
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| Hoka Clifton 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. No watch. 5 miles.
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| Saucony Zealot Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 10.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Big Workout. Warmed up 1.5 miles, then did 4-3-2-1 workout. Wasn't fantastic, but I made it through...just felt a bit sluggish.
Splits: (5:57, 5:48, 5:43, 5:34), (5:40, 5:45, 5:37), (5:36, 5:24), (5:27)
Cooled down for 2.5 miles
15 miles total. Averaged 6:29/mile.
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| Hoka Clifton Miles: 15.00 |
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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 |
| Big snowstorm last night, so I missed my morning run. I got 10 miles in the late afternoon, once the snow stopped and the trails were cleared. Averaged about 8:20/mile.
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| Saucony Kinvara V Blue2 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 - 5 miles, power trail
noon - 10 miles - power trail to poudre trail south
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| Brooks PureConnect Miles: 10.00 | Saucony Zealot Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 2.50 | 2.00 | 0.00 | 15.00 |
| am - Workout. Warmed up 3 miles, then did 20x1-minute fartlek, with 45s recoveries. Cooled down 2 miles. 12 miles total. Pace during the intervals was not terribly fast, due to the cold and me just not being very fast. But it was a LT to V02 effort.
pm - Power Trail, 3 miles.
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| Saucony Kinvara 6 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 - Power Trail. 5 miles, no watch.
noon - Power Trail to Spring Creek Trail
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| Brooks PureConnect Miles: 10.00 | Saucony Zealot Miles: 5.00 |
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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 the first 17 miles with Mike (Boyd Lake). Averaged 6:50/mile for this part. Then dropped Mike off, and did 5 more miles without a watch (Fossil Creek). This part was extremely slow, and I was feeling the distance pretty hard. But got 22 miles total. 97 for the week.
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| Hoka Clifton Miles: 22.00 |
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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. Ran with Mike. Power Trail to Spring Creek. Warmed up 5 miles, then did 6x1-mile, with 0.25-mile recoveries.
Splits: 5:20, 5:17, 5:06, 5:11, 5:07, 5:02
First 2 reps were on a slight incline, last 4 on slight decline. Trail was a little icy in the a few spots, which slowed things down in places.
Cooled down 3 miles. 15 miles total, averaged 6:23/mile.
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| Saucony Kinvara 6 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 Trail. 5 miles, no watch
noon - Power Trail to Poudre Trail south. 10 miles, 7;45/mile.
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| Saucony Kinvara V Blue2 Miles: 10.00 | Saucony Zealot Miles: 5.00 |
| | Add Comment |
| | 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 to Coventry. 10 miles, averaged 8:45/mile(!). Had ice-fog last night, so trail very slick. I wore my yak-trax, and those helped a lot, but it was still very slow-going
pm - Power Trail. 5 miles, no watch.
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| Saucony Kinvara V Blue Miles: 10.00 | Brooks PureConnect Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 13.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| am - Big Workout. Boyd Lake route. Warmed up 3 miles, then did a 10-mile MP tempo. The trail was drifted over in places, which slowed things down a little, here and there. Felt decent. Pace wasn't too fast, but the workout felt easy too.
Splits: 5:46, 5:53, 5:44, 5:57, 5:33, 5:43, 5:39, 5:51, 5:36, 5:39
15 miles, averaged 6:42/mile.
pm - easy 3 miles around the neighborhood.
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| Saucony Kinvara 6 Miles: 3.00 | Hoka Clifton 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 - 9 miles, Fossil Creek to Mason. 7:45/mile
pm - 6 miles, power trail to Harmony. No watch
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| Brooks PureConnect Miles: 6.00 | Saucony Zealot Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 19.75 | 0.00 | 0.00 | 0.00 | 0.00 | 19.75 |
| Long Run. Did Fossil Creek to Mason to Spring Creek to Poudre, and back on Power Trail. 19.75 miles, averaged 7:40/mile.
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| Hoka Clifton Miles: 19.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Random neighborhood route. 4.5 miles, about 8:00/mile
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| Saucony Zealot Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 10.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| noon - Big Workout. Warmed up for 2 miles (Trilby to Shields) then did 2x5-mile MP tempo from Shields to Kathy Fromme to Spring Creek, and back the same way. 1-mile recovery between the sets.
Splits: (5:38, 5:44, 5:46, 5:50, 5:21), (5:43, 5:35, 5:20, 5:32, 5:40)
The splits that were 5:40 or over were all net uphill miles, and the sub-5:40s were net downhills.
Cooled down 2 miles afterward. 15 miles total, averaged 6:25/mile.
pm - 4 miles, very easy.
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| Saucony Kinvara V Blue Miles: 4.00 | Hoka Clifton Miles: 15.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 0.00 | 0.00 | 0.00 | 10.50 |
| Had a cold the last few days, so did not run. Did an easy 10.5 miles today, Power Trail to Spring Creek Trail.
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| Saucony Kinvara 6 Miles: 10.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 325.25 | 49.00 | 13.50 | 2.00 | 0.00 | 389.75 |
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| Saucony Kinvara V Blue2 Miles: 41.00 | Saucony Zealot Miles: 52.50 | Brooks PureConnect Miles: 48.00 | Hoka Clifton Miles: 153.75 | Saucony Kinvara 6 Miles: 66.50 | Saucony Kinvara V Blue Miles: 23.00 |
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