Strength for today and bright hope for tomorrow

December 2015

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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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Saucony Trail Shoe Lifetime Miles: 247.50
Hoka Clifton Lifetime Miles: 491.50
Saucony Type A6 Lifetime Miles: 186.50
Saucony Zealot Lifetime Miles: 478.75
Saucony Kinvara 6 Lifetime Miles: 433.50
Saucony Kinvara 6-2 Lifetime Miles: 358.75
Brooks Pure Connect Blue Lifetime Miles: 337.25
New Balance Trainers Lifetime Miles: 314.50
New Balance 1400 Racers Lifetime Miles: 65.00
Brook Pureflow Lifetime Miles: 99.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
325.2549.0013.502.000.00389.75
Saucony Kinvara V Blue2 Miles: 41.00Saucony Zealot Miles: 52.50Brooks PureConnect Miles: 48.00Hoka Clifton Miles: 153.75Saucony Kinvara 6 Miles: 66.50Saucony Kinvara V Blue Miles: 23.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

am - Power Trail. 5 miles, no watch

noon - Power Trail to Spring Creek Trail. 8 miles, 8:00/average.

Saucony Kinvara V Blue2 Miles: 8.00Saucony Zealot Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

am - Kathy Fromme Prairie with Kent. 5 miles, no watch

noon - Power Trail to Spring Creek Trail. 8 miles, averaged 7:45/mile.

Brooks PureConnect Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.008.000.000.000.0013.00

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.

Hoka Clifton Miles: 13.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Power Trail to Spring Creek Trail. 9 miles, averaged 7:32/mile.

Saucony Kinvara 6 Miles: 9.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

Long Run. 20-miler to Boyd Lake/Loveland. Averaged 7:22/mile.

Hoka Clifton Miles: 20.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Neighborhood Loop. 4 miles, 7:55/mile.

Saucony Zealot Miles: 4.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.008.000.000.000.0014.00

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.

Hoka Clifton Miles: 14.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

am - Fossil Creek Trail. 5 miles, no watch. Very windy.

noon - Power Trail to Spring Creek Trail. 9 miles, 7:45/mile. Less windy.

Saucony Kinvara V Blue2 Miles: 5.00Brooks PureConnect Miles: 9.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

am - Power Trail. 5 miles, no watch.

noon - Power Trail to Poudre Trail south. 9 miles, 7:42/mile.

Saucony Kinvara V Blue Miles: 9.00Saucony Zealot Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.005.000.000.0014.00

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

Saucony Kinvara 6 Miles: 14.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

am - Fossil Creek Trail. 5 miles, no watch

noon - Power Trail to Spring Creek Trail. 8 miles, 7:30/mile.

Saucony Kinvara V Blue2 Miles: 8.00Saucony Zealot Miles: 5.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

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.

Hoka Clifton Miles: 20.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Power Trail. No watch. 5 miles.

Saucony Zealot Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.0010.000.000.000.0015.00

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.

Hoka Clifton Miles: 15.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

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.

Saucony Kinvara V Blue2 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

am - 5 miles, power trail

noon - 10 miles - power trail to poudre trail south

Brooks PureConnect Miles: 10.00Saucony Zealot Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.002.502.000.0015.00

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.

Saucony Kinvara 6 Miles: 15.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

am - Power Trail. 5 miles, no watch.

noon - Power Trail to Spring Creek Trail

Brooks PureConnect Miles: 10.00Saucony Zealot Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
22.000.000.000.000.0022.00

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.

Hoka Clifton Miles: 22.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.006.000.000.0015.00

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.

Saucony Kinvara 6 Miles: 15.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

am - Fossil Creek Trail. 5 miles, no watch

noon - Power Trail to Poudre Trail south. 10 miles, 7;45/mile.

Saucony Kinvara V Blue2 Miles: 10.00Saucony Zealot Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

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.
 

Saucony Kinvara V Blue Miles: 10.00Brooks PureConnect Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.0013.000.000.000.0018.00

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.

Saucony Kinvara 6 Miles: 3.00Hoka Clifton Miles: 15.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

am - 9 miles, Fossil Creek to Mason. 7:45/mile

pm - 6 miles, power trail to Harmony. No watch

Brooks PureConnect Miles: 6.00Saucony Zealot Miles: 9.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.750.000.000.000.0019.75

Long Run. Did Fossil Creek to Mason to Spring Creek to Poudre, and back on Power Trail. 19.75 miles, averaged 7:40/mile.

Hoka Clifton Miles: 19.75
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.500.000.000.000.004.50

Random neighborhood route. 4.5 miles, about 8:00/mile

Saucony Zealot Miles: 4.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.0010.000.000.000.0019.00

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.

Saucony Kinvara V Blue Miles: 4.00Hoka Clifton Miles: 15.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.500.000.000.000.0010.50

Had a cold the last few days, so did not run. Did an easy 10.5 miles today, Power Trail to Spring Creek Trail.

Saucony Kinvara 6 Miles: 10.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
325.2549.0013.502.000.00389.75
Saucony Kinvara V Blue2 Miles: 41.00Saucony Zealot Miles: 52.50Brooks PureConnect Miles: 48.00Hoka Clifton Miles: 153.75Saucony Kinvara 6 Miles: 66.50Saucony Kinvara V Blue Miles: 23.00
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