| 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 | | 2563.45 | 58.70 | 105.40 | 6.20 | 0.00 | 2733.75 |
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| Brooks Launch (3) Miles: 141.25 | Asic DS Trainer (2) Miles: 251.50 | Brooks Launch (4) Miles: 514.75 | Saucony Hattori Miles: 99.50 | Saucony Kinvara Miles: 397.50 | Asics Blur 33 Miles: 513.25 | Saucony Guide TR Miles: 15.00 | Saucony Type A Miles: 48.00 | Asics DS Sky Speed 2 Miles: 439.25 | Brooks Green Silence Miles: 232.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
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ez 6.5 miles, at about 8:00/mile
*** We'll I haven't written in personal blog in...forever. So it's with great delight that I announce a (gasp) new blog entry on my (unofficial) Olympic Trials course map and elevation profile. For those who don't know me, I am a map nerd. I used to do maps like this "for fun" all time, but it's pretty rare now days. Fortunately the holiday weekend let me bust the rust off my keyboard and mouse.
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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 |
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am - easy 5 miles, Fossil Creek to Mason. Averaged 7:55/mile pm - 8 miles, Mason Trail. Averaged 6:49/mile. Beautiful, warm day. |
| Brooks Launch (3) Miles: 8.00 | Asic DS Trainer (2) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 6.00 | 0.00 | 0.00 | 14.00 |
| Medium Workout. Did 14 miles, with 6x1-mile LT intervals, 2-minute recovery. Power Trail to Spring Creek to Poudre River, and back. Intervals were 5:03, 5:01, 4:59, 4:57, 4:50, 4:43. Felt very good, gotta love tapering. |
| Brooks Launch (4) 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 - Power Trail, 4 miles, 8:05/mile average noon - did an out-and-back to the west side of town. 9 miles, averaged 6:48/mile. Felt great.
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| Brooks Launch (3) Miles: 9.00 | Asic DS Trainer (2) Miles: 4.00 |
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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 |
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am - 5.5 miles, Fossil Creek to Mason, no watch.
noon - 7.5 miles, Fossil Creek Park. Averaged 6:50/mile. Did some strides.
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| Brooks Launch (4) Miles: 5.50 |
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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 |
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am - Power Trail, 4 miles, averaged 8:30/mile.
noon - out-and-back on Swallow Rd. 9 miles, averaged 6:50/mile.
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| Brooks Launch (3) Miles: 4.00 | Asic DS Trainer (2) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.75 | 0.00 | 0.00 | 0.00 | 0.00 | 15.75 |
| Did a loop, Mason Trail to Spring Creek Trail, to Fossil Creek Trail. 15.75 miles, averaged 6:49/mile. |
| Brooks Launch (4) Miles: 15.75 |
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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 |
| Fossil Creek park, 5 miles, averaged 7:30/mile. |
| Saucony Hattori Miles: 5.00 |
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| | 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 |
| Power Trail to Spring Creek Trail. Did 2 miles at MP in the middle, in 10:11 (5:04, 5:07). Averaged 6:22/mile for 10 miles. |
| Brooks Launch (4) Miles: 10.00 |
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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 |
| AM - easy 5 miles, Power Trail south. Averaged 8:15/mile noon - easy 5 miles, home and back for lunch. Averaged 7:15/mile.
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| Brooks Launch (3) Miles: 5.00 | Asic DS Trainer (2) Miles: 5.00 |
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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, south. 6 miles, no watch. Did some strides in the middle. Well, that's just about it for the taper. Tomorrow is my travel day, and I plan to take it off, other than some walking or maybe some light jogging to work out the flight. Friday is an easy 3-4 miles, probably on the course. Saturday is the race. I couldn't have asked for better weather this winter to train in. I have been able to wear shorts more often than not. Other than losing a few days to moving and to having a slight headcold, it's been a great December. And I am of the opinion that runners are too anal, and missing a day here or there really makes no difference. ;-) So I'm ready to go.
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| Brooks Launch (4) Miles: 6.00 |
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| | 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 |
| travel day, I took the day off running. Travel out to Houston was good and uneventful. Met Karen from the blog and chatted with her during the shuttle ride. Arrived at the host hotel at about 2pm. Checked in with USATF, checked my race gear (they are wayyy anal). Then got a 20 minute massage that turned out to be 50 minutes...and very deep. Both good things, although I'm glad I got it today and not tomorrow. Showered, then ate dinner. Everything here is very nice. My roomate is Peter Gilmore, although he has not arrived yet. Wish that my family were here, although Zoe got sick last night, so it's a good thing on multiple counts that they stayed. Now that I'm here I really realize how much I've moved on...I know very few people, and rather wish I was at home rolling around with my kids. Well, if I can just make it to Saturday, I will feel "at home" once I start running | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Easy three miles on the dourse, with some strides at the end. After breakfast, took a course tour, then met a client who lives out here and also runs, and we checked out the Houston Marathon expo. Then had lunch, went to the technical meeting, got my bib, and then dropped off fluid bottles. After that had about an hour free before dinner. Mer Emily Bates for the first time while waiting in line for dinner, so my blogger count is up to two. After dinner, I've been killing time with the NFL Network (aka - the Tebow Channel). Definitely ready for the main event.
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| Brooks Launch (4) Miles: 3.00 |
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| | Race: |
Olympic Trials Marathon (26.2 Miles) 02:20:31, Place overall: 55 | | 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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2:20:31, 55th place. Went through a lot of rough moments, but fought hard and didn't quit on the race. Was rewarded with a memorable last 4 miles. Will write more later. Thanks everyone for the support. Splits: 5:00, 5:09, 5:06, 5:09 (44th place), 5:03, 5:07, 5:12, 5:06, 5:29(!), 5:18, 5:10, 5:13, 5:05 (1:07:03 for 13 miles), 5:13, 5:27, 5:17, 5:37 (now in 71st place), 5:29, 5:38, 5:51, 5:52, 6:01, 5:47, 5:24, 5:30, 5:17, 1:10 (55th place). Results with splits are listed here, and also here. It's actually quite fascinating to me, to recreate the race from numbers. For the first 16 miles or so, you can see nice packs, people running the same splits...but the last 6 miles are just total chaos. Everyone's splits were all over the pace, people making huge moves upward, and other people going through epic crash-and-burns. Utter carnage. Cool stuff, I'm glad they had timing mats at every mile. Here's kind of a photo journal for my race report: 
The pace early on felt great. Just clicked off 5:05-5:10 for the first 8 miles of the race, got in a great rhythm. Was it too fast? Oh, definitely! But I wanted to roll the dice. And I was excited about it. Maybe I could be the Trent Briney of this year? I know others had similar thoughts. Unfortunately, side stitches threw me off after Mile 8, and I had to slow down for miles 9-10 to try to work them out. I worked a bit of it out, and then latched on to the next pack who had caught me, and got a good pace going again through Mile 14. But then during Mile 15 my legs quickly became toast. Yup, too fast early one! A death-march soon started. It was dispiriting knowing that I had 11 miles left and that my legs were gone. Side stitches came and went the whole race, which made things even worse, and threw off whatever rhythm I could muster. I acknowledge that I probably could have ran better if I went out more conservatively, but I don't necessarily regret it. Since I ran the 2008 Trials, and this would likely be my last Trials, I had nothing to lose, and I didn't see much to gain by running 2:18-2:19. Trying for 2:14-2:15 sounded a lot more interesting.
My face was sore afterward from grimacing so much. :-) It's definitely the tensest I've been during a marathon, due to the side stitches. I had a hard time relaxing my arms and shoulders too.
Speaking of side stitches, here's a shot that captures that. Yup, nothing like trying to sustain 5:10-pace while clutching your gut with one hand. The guy in orange chucked his yellow PowerAid all over the course a little bit later in the race...made me grateful that my stomach problems were not of that variety. 10 minutes later he passed me again, though, much to my surprise. I ended up passing him for good with a couple miles left. "Battle for 60th". Those are the dramas that they don't show on NBC but definitely should. I do respect Luke Watson a lot for heaving the entire contents of his stomach, and then regrouping enough to finish the race. Most people wouldn't. There were a lot of unheralded performances like that out there within the mid-packers that people will never know about.
More grimacing. Right here I'm thinking: "Man I hate this. I'd better grimace to make myself feel better." It didn't work though. I never came so close to dropping out in a marathon. Miles 15-17 were absolute low points. I almost did drop before the last lap, but then thought of all the friends and family back home, on the Blog, at my work, and yes even on Facebook, who had been SO supportive of me. And I knew then that I needed to finish at any cost, even it it meant 7 minute miles and a lonnngg period of pain. This is Trials baby, can't quit! I prayed to God for the will to finish, and He granted me that. Before the start of the last lap, at Mile 18, I made the decision to keep going. I was rewarded by not just finishing, but finishing well.
Here's the thing, though: we ALL felt terrible. Just look at these other guys. That was one thing that kept me going, knowing that if I just stuck with it, other people would die worse than me. And eventually the side stitches went away, I passed some people, and received some positive feedback and mental encouragement from that. My legs responded to my positive emotions, and I ended up running the last 5K in about 16:45, and passed about 15 people. The big lesson: never quit on a marathon. You just never know what can happen. I've never dropped to 6-minute pace and then bounced back to 5:20 pace, but there's a first for everything. The last 4 miles were certainly painful, but very exhilarating.
Above is the photo of the sprint to the finish. One last guy to get...I was pretty pumped though. This was my 20th marathon, but the first time I ever had someone to sprint with at the finish. I tried to encourage the other guy as I went by, "hey, we made it!!" Meb, Abdi, and Hall were standing near the finish wearing American flags...I gave them a thumbs-up as I went by. Ah, the cheesy things you do when you finish marathons... Glad I had the honor to run again, glad that I persevered. 2:20:30 is still one of my better times. Placing 55th out of 111 starters is almost an exact median, which the stats geek in me thinks is kind of cool. Funny that I finished in almost the exact same spot as 4 years ago (I was 52nd), but ran almost exactly 2 minutes faster. So it's a Trials PR? Gotta find a PR in everything. Also, it's my half marathon PR, so there was some fruit today. What's in the store the rest of the year? Probably just some local stuff, as I lie low and get to know the Colorado racing scene. I think this will be my only marathon for 2012, since I've done 4 in a 12-month span I probably need a year off. But I'm sure I'll re-evaluate later. Thanks all for the support. T
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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, 4 miles, about 7:30/mile. Felt crappy. |
| Asic DS Trainer (2) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.75 | 0.00 | 0.00 | 0.00 | 0.00 | 3.75 |
| 3.75 miles, averaged 8:08/mile. Gotta start somewhere. |
| Brooks Launch (3) Miles: 3.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.75 | 0.00 | 0.00 | 0.00 | 0.00 | 5.75 |
| Power Trail, south. 5.75 miles, averaged 7:15/mile. |
| Brooks Launch (4) Miles: 5.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Lunchtime run. 6.5 miles, averaged 6:40/mile. It's amazing how much better I feel each consecutive day I run. Legs have some pop in them again. |
| Saucony Kinvara Miles: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.25 | 0.00 | 0.00 | 0.00 | 0.00 | 7.25 |
| Horsetooth Rd over to Mason St and back home for lunch, then back to work. 7.25 miles, averaged 6:28/mile. |
| Asic DS Trainer (2) Miles: 7.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.75 | 0.00 | 0.00 | 0.00 | 0.00 | 5.75 |
| Work to Warren Farms, and back. 5.75 miles, averaged 6:15/mile. |
| Brooks Launch (3) Miles: 5.75 |
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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 |
| easy 4 miles on the Power Trail. Un-timed. |
| Brooks Launch (3) Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.75 | 0.00 | 0.00 | 0.00 | 0.00 | 5.75 |
| Fossil Creek Trail, 5.75 miles, no watch. |
| Brooks Launch (4) Miles: 5.75 |
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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 |
| lunchtime loop, 9 miles, forgot my garmin. |
| Saucony Hattori Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.75 | 0.00 | 0.00 | 0.00 | 0.00 | 6.75 |
| Ran home for lunch. 6.75 miles, averaged 6:50/mile. |
| Asic DS Trainer (2) Miles: 6.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.75 | 0.00 | 0.00 | 0.00 | 0.00 | 6.75 |
| Ran down to Fossil Creek Park from work, and then home for lunch. 6.75 miles, averaged 6:18/mile. |
| Saucony Kinvara Miles: 6.75 |
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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 |
| Ran home for lunch, plus through a couple neighborhoods. 5.25 miles, averaged 6:50/mile. |
| Brooks Launch (4) Miles: 5.25 |
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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 |
| Power Trail to Trilby to Lemay. 7 miles, averaged 6:50/mile. |
| Brooks Launch (3) Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
| Lunchtime Loop. 9.5 miles, averaged 6:45/mile. |
| Brooks Launch (4) Miles: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Fossil Creek to Mason Trail out to Horsetooth and back. 7.5 miles, averaged about 7:10/mile. |
| Brooks Launch (3) Miles: 7.50 |
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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 |
| Ran home from lunch and back. 4.5 miles, averaged 6:45/mile. |
| Saucony Kinvara Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.75 | 0.00 | 0.00 | 0.00 | 0.00 | 5.75 |
| Hmm, was it just me, or was the blog down for most of the day? Oh well. Ran 5.75 miles this morning on the Power Trail. No watch. Didn't run yesterday because I had no real reason to. |
| Brooks Launch (3) Miles: 5.75 |
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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 |
| Mason Trail. 8 miles, averaged about 7:00/mile. |
| Asic DS Trainer (2) Miles: 8.00 |
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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 |
| Ran to Fossil Creek trailhead, and back. About 6 miles. |
| Brooks Launch (4) Miles: 6.00 |
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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 |
| Power Trail to Spring Creek to Mason. 10 miles, averaged 6:45/mile. |
| Asic DS Trainer (2) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Fossil Creek to Mason to Horsetooth Rd, and back. 7.5 miles, no watch. |
| Brooks Launch (3) Miles: 7.50 |
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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 |
| Very windy today (30-40mph), but also very warm. Kept it short, about 5.25 miles, ran home for lunch and back. No watch. |
| Saucony Kinvara Miles: 5.25 |
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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 |
| Lunchtime Loop, 10 miles, averaged 6:20/mile. |
| Brooks Launch (4) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.75 | 0.00 | 0.00 | 0.00 | 0.00 | 9.75 |
| Power Trail down to Trilby, and then back through Fossil Creek Park. 9.75 miles, averaged 6:44/mile. |
| Saucony Hattori Miles: 9.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Fossil Creek trail, 8.5 miles, averaged 6:01/mile. Nice day. |
| Brooks Launch (4) Miles: 8.50 |
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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 |
| Ran home for lunch. 5.25 miles, no watch. |
| Asic DS Trainer (2) Miles: 5.25 |
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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 |
| Ran out to Fossil Creek Reservoir and back. 10 miles, averaged 7:07/mile. |
| Brooks Launch (3) Miles: 10.00 |
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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 |
| Lunchtime Loop. 10 miles, averaged 6:00/mile. |
| Brooks Launch (4) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.75 | 0.00 | 0.00 | 0.00 | 0.00 | 6.75 |
| Fossil Creek to Mason and back. 6.75 miles, averaged 7:15/mile. |
| Asic DS Trainer (2) Miles: 6.75 |
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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 |
| Power Trail to Poudre River. 7 miles, averaged 6:20/mile. |
| Saucony Kinvara Miles: 7.00 |
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| | 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 |
| fossil creek trail to Harmony Rd, and back. 11 miles, averaged 7:17/mile. |
| Brooks Launch (4) Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Fossil Creek Park to Provincetowne and back. 7.5 miles, averaged 7:24/mile. |
| Saucony Hattori Miles: 7.50 |
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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 |
| Lunchtime Loop. 10 miles, averaged 6:20/mile. **** I posted on the forum as well, but I am looking for a double jogging stroller (ie - for two kids). There's a few on eBay, but I thought I'd try the friendly people of the fastrunningblog first...is anyone looking to get rid of one?
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| Brooks Launch (4) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.75 | 0.00 | 0.00 | 0.00 | 0.00 | 9.75 |
| Fossil Creek Trail to Taft Hill Rd. 9.75 miles, averaged 6:58/mile. |
| Asic DS Trainer (2) Miles: 9.75 |
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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 |
| Ran from work to Fossil Creek Park, and then to our apartment for lunch, and then back to work. 7 miles, averaged 6:35/mile. |
| Saucony Kinvara Miles: 7.00 |
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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 |
| Mason Trail to Spring Creek Trail. 10 miles, averaged 7:03/mile. |
| Brooks Launch (4) Miles: 10.00 |
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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 Poudre River Trail, and back. 9 miles, forgot my watch. |
| Brooks Launch (3) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 3.00 | 4.00 | 0.00 | 0.00 | 14.00 |
| Ran the first 7 miles of the Horsetooth Half Marathon course (elevation profile is here). Ran a few miles at race pace, the hardest effort I've done since the Trials. This course is tough. The first two miles have almost 500' of elevation gain, and then a lot of steep downhill, with more uphills mixed in. I ran out to the base of Bingham Hill before it was time to turn around. Going back was even harder, but I took it pretty easy. Splits for the first half of the run were 6:45, 6:54, 5:28, 5:36, 5:46, 4:55, 5:04. 7 miles in 40:27, about 5:46/mile. I think I will be hard-pressed to break 1:12 on this course, but I've got 6 weeks to work the hills a bit more. Ended up averaging 6:38 for the entire 14-mile run.
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| Brooks Launch (4) Miles: 14.00 |
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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 |
| Ran from work to Fossil Creek Park, and then back to our apartment for lunch, then back to work. 7 miles, averaged 6:45/mile. Did some strides in the middle. Legs are a little sore from Saturday (which is sad), but it felt good to run. |
| Saucony Kinvara Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.25 | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 |
| Lunchtime Loop. 10.25 miles, averaged 6:24/mile. |
| Brooks Launch (4) Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.75 | 0.00 | 0.00 | 0.00 | 0.00 | 9.75 |
| Ran from work to downtown to pick up my packet for the 5K this weekend. Warm and windy. 9.75 miles, averaged 6:56/mile. |
| Asic DS Trainer (2) Miles: 9.75 |
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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 south. 8 miles, averaged 6:45/mile. Did some strides near the end. |
| Saucony Kinvara Miles: 8.00 |
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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 |
| easy 6 miles during lunch. Averaged 7:09/mile. |
| Brooks Launch (3) Miles: 6.00 |
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| | Race: |
Sharin O The Green 5K (3.1 Miles) 00:15:37, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.90 | 0.00 | 0.00 | 3.10 | 0.00 | 11.00 |
| Ran my first race in Ft Collins today, the Sharin O The Green 5K. It is a fundraiser for Partners Mentoring Youth, and was very well-attended (2700 runners). The course, although flat, fast, and USATF-certified, unfortunately was designed to accommodate maybe 500 runners, so it was a bit messy out there. The Fort Collins running scene proved to be pretty decent, as three of us broke 16 minutes. I ended up winning by 8 seconds. After a fast start (to clear out of the mess of people), I settled after about a quarter-mile, and then took the lead just before the mile mark, and then led to the finish, without serious challenge. But when I finished, I was surprised how close the next two guys were. Mile splits were 4:59, 5:01, and 4:56, although I think the last marker was a little short, because the last 0.1 was long for sure. Probably about a 15:30-ish effort, due to all the weaving and going off-course I had to do at the end to avoid walkers with baby strollers and dogs. And that was my goal coming in, to run about 15:30, so I was pleased with the effort despite not being in stellar shape. I think I can count the 5K's I've run since 2007 on one hand, and I hate that burning feeling in my chest...but a fun way to spend the morning. Results are HERE.
Perfect morning to run, about 55 degrees and no wind.
I ended up winning a $100 gift certificate to a local sporting goods store, and a free entry to another race. I'll take it. We went and watched the St Patty's Day parade afterward. And then got big burritos.
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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 on the Fossil Creek Trail. Tried out my new Asics 33s, and liked them. Kind of minimilist, without the crazy |
| Asics Blur 33 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 |
| Ran home for lunch. 5.25 miles, averaged 6:56/mile. |
| Brooks Launch (4) Miles: 5.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.75 | 0.00 | 0.00 | 0.00 | 0.00 | 9.75 |
| Lunchtime Loop. 9.75 miles, averaged 6:15/mile. |
| Saucony Kinvara Miles: 9.75 |
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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 Trilby to Fossil Creek Park to home. 9 miles, averaged 6:55/mile. |
| Asics Blur 33 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.25 | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 |
| Lunchtime Loop. 10.25 miles, averaged 6:25/mile. |
| Brooks Launch (4) Miles: 10.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.75 | 0.00 | 0.00 | 0.00 | 0.00 | 3.75 |
| Didn't get to run during lunch, so I just did a little loop with the kids after work. 3.75 miles, no watch. |
| Saucony Hattori Miles: 3.75 |
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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 |
| Trail run. Parked at the Coyote Ridge trailhead, and then up the Coyote Ridge Trail to Ridge Rock Trail to Blue Sky Trail (south), and back. 15 miles total. It was fun, but I got a bit bored and frustrated for having to run so slow during the last few miles. Ended up at 9:15/mile pace for the run. |
| Saucony Guide TR Miles: 15.00 |
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| | 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 |
| been sick, so I haven't run yet this week. Feeling fat and groggy. | |
| | 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 |
| Been sick most of the week, but finally felt well enough to get outside a run a few miles. Ran home for lunch and back. 4.5 miles, no watch. |
| Brooks Launch (3) Miles: 4.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.75 | 0.00 | 0.00 | 0.00 | 0.00 | 5.75 |
| Power Trail south. Still coughing some, but energy is there. Bought a house today too.
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| Asics Blur 33 Miles: 5.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 6.00 | 0.00 | 0.00 | 0.00 | 13.50 |
| Finally got to run with someone today, a guy named Jordan who I met through the race I did the other week. Met Jordan at Hughes Stadium, and we ran along Horsetooth Reservoir, then up Bingham Hill, and back on Overland for a nice loop. Did some tempo miles, although we had both been sick during the week so we agreed not to push it. I had zero pop going up the hills, but downhills and flats felt okay. Just kind of cruised in the last few miles. Averaged 6:15/mile for the 13.5 mile run. Splits were 7:21, 6:59, 5:37, 5:45, 5:42, 5:31, 5:35, 6:08, 6:07, 6:25, 6:26, 6:33, 6:43.
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| Brooks Launch (4) Miles: 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.75 | 0.00 | 0.00 | 0.00 | 0.00 | 8.75 |
| Ran down to Provincetown and back. 8.75 miles, averaged 7:14/mile. |
| Asics Blur 33 Miles: 8.75 |
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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 |
| Ran home for lunch. 6 miles, averaged 7:19/mile. |
| Brooks Launch (3) Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.75 | 0.00 | 0.00 | 0.00 | 0.00 | 9.75 |
| Lunchtime loop. 9.75 miles, averaged 6:40/mile. Finally got some rain today, hurray! |
| Saucony Kinvara Miles: 9.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.75 | 0.00 | 0.00 | 0.00 | 0.00 | 8.75 |
| Power Trail south to Trilby, then through Fossil Creek Park. 8.75 miles, averaged about 6:50/mile. |
| Asic DS Trainer (2) Miles: 8.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.25 | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 |
| Lunchtime loop. 10.25 miles, averaged 6:29/mile. |
| Brooks Launch (4) Miles: 10.25 |
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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 |
| Fossil Creek Trail. 10 miles, averaged about 7:15/mile. |
| Asics Blur 33 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 to get our moving truck. Then moved to our new house (counts as cross-training?). Then dropped the truck off and ran back home, plus a few extra miles to pick up my car. 12 miles total for the day, averaged about 6:10/mile. Tried to keep everything pretty brisk. |
| Brooks Launch (4) Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.25 | 0.00 | 0.00 | 0.00 | 0.00 | 4.25 |
| Easy little loop on the neighborhood trails, down to the neighborhoods south of Carpenter St. 4.25 miles, easy. |
| Asic DS Trainer (2) Miles: 4.25 |
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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 out to Poudre River Trail, and back. 9 miles, averaged about 6:40/mile. |
| Asics Blur 33 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Ran home for lunch, and back. 8.5 miles, averaged 6:50/mile. |
| Asic DS Trainer (2) Miles: 8.50 |
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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 |
| Fossil Creek to Mason and back. 10 miles, averaged 7:04/mile. Light drizzle, it was nice. |
| Brooks Launch (4) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.25 | 0.00 | 0.00 | 0.00 | 0.00 | 9.25 |
| Trilby to Shields to Fossil Creek Trail. 9.25 miles, averaged 7:15/mile. |
| Saucony Kinvara Miles: 9.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.75 | 0.00 | 0.00 | 0.00 | 0.00 | 8.75 |
| Power Trail south to house for lunch. And back. 8.75 miles, averaged 6:20/mile. |
| Asics Blur 33 Miles: 8.75 |
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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 |
| Trilby to Shields to Fossil Creek Trail to Spring Creek Trail to Mason Trail to Fossil Creek Trail, back home via Lemay. 15.5 miles, averaged 6:30/mile. |
| Brooks Launch (4) Miles: 15.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.75 | 0.00 | 0.00 | 0.00 | 0.00 | 8.75 |
| Ran home for lunch, via Power Trail. 8.75 miles, averaged 6:50/mile. |
| Asic DS Trainer (2) Miles: 8.75 |
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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 |
| Pelican Marsh trail out to Carpenter, to Timberline, to Boyd Lake. Very slow, sloggy run for some reason. 10 miles, averaged 7:25/mile. |
| Asics Blur 33 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Ran home via Power Trail. 8.5 miles, averaged 6:20/mile. Averaged 5:45/mile for the first 5 miles, so got a little bit of tempo in. |
| Brooks Launch (4) Miles: 8.50 |
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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 |
| Fossil Creek Trail to Mason Trail, to Swallow St., and back. 10 miles, averaged 7:16/mile. |
| Brooks Launch (3) Miles: 10.00 |
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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 |
| Easy 6 on the Power Trail and Spring Creek trail. 6:38/mile. Did a few strides too. |
| Asics Blur 33 Miles: 6.00 |
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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 |
| Dropped the car off to get serviced, then put the kids in the double stroller and ran downtown to pick up my race number for the Horsetooth Half at the New Belgium Brewery. Then ran back. 5 miles. Race tomorrow. I think the hills will eat me alive. |
| Brooks Launch (3) Miles: 5.00 |
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| | Race: |
Horsetooth Half Marathon (13.1 Miles) 01:11:57, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.40 | 0.00 | 13.10 | 0.00 | 0.00 | 16.50 |
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Ran the Horsetooth Half Marathon this morning. This is a classic Fort Collins race, the 39th edition this year. The course starts at Hughes Stadium, and immediately climbs up the dam to Centennial Dr., which is about a 500' climb right off the bat. From there the course rolls a bit, with a net downhill, to Mile 7, and then the last really substantial hill through Mile 8. The last 5 miles are gentle downhill along the Poudre River Trail, although is more or less flat. All in all, it's a 230' net drop from start to finish, but is probably the hardest half course I've done due to all of the hills in the middle. For the sake of record-keeping, today was my 26th half marathon. Weather was good. A little warm, with temps in the mid-60s by the end, but it was the sun more than the actual temperature that made it warm. Still, can't complain, especially right after Boston. A little bit of breeze, not bad by northern Colorado standards. Had a cross-wind or tailwind on the first half, but then a headwind for the last 5 miles. Prize money was $500-$300-$100, so I knew there would be decent runners. On top of that, there were tiered time bonuses for breaking 1:11, 1:10, 1:09, 1:08, and 1:07. After doing a few workouts on the course, though, I knew that even sub-1:11 would be pretty darn tough, and close to impossible with my recent slacker training. But one can dream. The race started, and we had a pack up 4 guys for the first uphill mile, which I was surprised to hit in 6:14. We separated down to 3 people during the second uphill mile, which was a 6:12. So far, so good, as this was faster than I expected, and I felt pretty relaxed. During the third mile (or maybe sooner, I don't really remember), a guy in orange separated, and put about 50 yards on everyone. I soon left the people behind me, and established myself as a clear 2nd place. This is how the race remained for the rest of the way (not be a spoiler, but you probably already read the race report heading anyway). I was trying to stay patient, and wait until after the last hill after mile 8 to really push hard and catch the first place guy, if he didn't come back before that. I thought that if he was a poser, there was a good chance he'd come back before that though. Mile 3 was mostly downhill, and was 4:55. Mile 4 had mixed up and down, and was 5:19, followed by 5:16 for Mile 5. The guy in orange would come back a little bit, and then extend again, so the gap remained about 10 seconds. Still lots of time though... During Mile 5 we made a short climb before the dam, and then "fell off", a 6-8% downhill. Painful more than fast. The next mile was nice steady downhill though, and I was 4:57 for Mile 6, but the guy in orange still extended a little bit. He might be for real, but the Bingham Hill at Mile 8 would reveal that for sure... Miles 7 and 8 were both 5:24, and included the final hill (Bingham Hill). I might have closed on the guy in orange a little bit, but he was still running strong.
Mile 9 was 5:21, coming off the downhill. Not fast enough, and my legs were, and had been, feeling pretty hammered from the first half of the race. The good news was that I ran really well on the hardest parts of the course, but the bad news was that I didn't have legs left for the flat part along the Poudre River Trail. Up until now I was thinking I might break 1:11 or even 1:10.
On top of that, the paved trail was very exposed, so we got direct sun and a headwind that I estimate at about 5-10mph. Ordinarily, this wind would not be a big deal, but it was enough to put a hurt on at a point when I didn't have much to give. I was hoping to hit close to 5-flat for the last 4-5 miles, and close the gap on the leader, but instead was 5:34, 5:35, 5:27, and 5:35 for miles 10-13. The guy in orange ended up beating me by 50 seconds, 1:11:07 to 1:11:57. Third place was about 1:13-flat. For a while I was sure that I'd get under 1:11 and get a $100 time bonus, but that quickly fell apart during the last miles. Oh well, $300 is still good for a morning's work. I feel like I ran a pretty good race, and hit the time that I was hoping for. First half of the race was great, but then I just wasn't fit enough to recover from the hills enough to engage the flats, or deal with any sort of headwind.
Turns out the guy who beat me was Jason Delaney, who I ran with at Boston last year for the first 10 miles or so. Jason ran the 2008 Trials, and narrowly missed qualifying for this year's. He has also won Des News and Top of Utah marathons several years ago. Nice guy, and a worth opponent to get beat by. Next up is the Colorado Half Marathon, which should be MUCH fast than this race, as it is a classic "Utah-style" downhill half marathon. It is the reward for running this race. Some pics from the local newspaper: 
Delany in foreground, me in background. Going up Bingham Hill, near mile 7. Note Delany's sweet 'stache.
Going up Bingham Hill, near Mile 7.
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| Saucony Type A Miles: 14.50 | Asics Blur 33 Miles: 2.00 |
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| | 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 |
| Treated myself to a day off today. Definitely a bit sore and tire from yesterday. I've found that I can run pretty good race times off of low mileage, but it's the recovery that really suffers the most. |
| | 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 |
| Still fairly sore. I ran around the neighborhood this morning and explored some of the trails and side streets. 3.5 miles, about 7:40/mile. |
| Asic DS Trainer (2) Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| Still a little sore from Sunday. Ran home for lunch, and then back to work. 7.75 miles, averaged 7:10/mile. |
| Brooks Launch (4) Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
| Ran up the Power Trail, out to Harvest Park, and back. Explored some nice neighborhoods. 8.25 miles, averaged 7:45/mile. |
| Asics Blur 33 Miles: 8.25 |
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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 |
| Ran home for lunch, and back. 10 miles. |
| Brooks Launch (4) Miles: 10.00 |
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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 |
| Fossil Creek to Mason Trail to Harmony to Coventry, and back. 10 miles, averaged 6:20/mile. |
| Saucony Kinvara Miles: 10.00 |
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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 |
| Ran out to Fossil Creek Reservoir, and back. 8 miles, 7:15/mile. |
| Asics Blur 33 Miles: 8.00 |
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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 |
| Ran from work, north on Power Trail to Spring Creek Trail, to Poudre River Trail, and back. 9 miles, averaged about 6:30/mile. |
| Brooks Launch (4) Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| Ran home for lunch, and back. 7.75 miles, averaged 6:54/mile. |
| Saucony Kinvara Miles: 7.75 |
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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 |
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AM - dropped car off at shop and ran to work on the Spring Creek and Power Trails. 4.5 miles, averaged 7:01/mile.
PM - ran back to pick up the car. 4.5 miles.
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| Asics Blur 33 Miles: 9.00 |
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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 |
| Fossil Creek to Mason Trail, and back. 8 miles, averaged about 7:20/mile. Did a few strides on the way back. |
| Saucony Kinvara Miles: 8.00 |
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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 |
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Power Trail north to Spring Creek Trail. 7 miles, averaged about 6:40/mile.
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| Saucony Hattori Miles: 7.00 |
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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 |
| Power Trail, north. 4.5 miles. |
| Asics Blur 33 Miles: 4.50 |
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| | Race: |
Colorado Half Marathon (13.1 Miles) 01:07:49, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.40 | 0.00 | 13.10 | 0.00 | 0.00 | 15.50 |
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Ran the Colorado Half Marathon today. Had perfect conditions, temps in the upper-40s, and a gentle tailwind for most of the course. Ran alone from start to finish, and ended up winning by 10 minutes. I was hoping to get some competition, as two guys broke 1:08 last year, but they were obviously no-show. Oh well. It was a beautiful course, and a nice day to be out. On top of winning a half to start my morning, I was able to make it home, shower, go to church, and then make it back downtown for awards at noon. Pretty good way to spend my Sunday morning. The only bummer was that I missed the course record by only 6 seconds, and getting the record was my primary goal going into today. Coincidentally, my last mile was about 7 seconds slower than any other mile during the race, so I think I can see where I could have improved. Not too trashed after this race; it was a pretty mellow, downhill course with about 350' of total drop. The only hard part was retaining focus during the last 4 miles, where I was having to go around all of the 10K runners/walkers on a bike trail. But I was pleased with my effort and time, especially given the 50-60 mpw I've been averaging. This is was "retirement" is all about. Mile splits were 5:04, 5:12, 5:06, 5:08, 5:03, 5:16 (the one uphill of the course), 5:03, 5:10, 5:12, 5:05, 5:13, 5:16, 5:23. 
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| | 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. No races until mid-August. No hurry. |
| | 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 |
| Easy 4 miles, around neighborhoods. Found Zoe's shoes at the park. |
| Brooks Launch (4) Miles: 4.00 |
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| | 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 |
| came down with a cold overnight, no running today. |
| | 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 |
| ran around the neighborhood. 4.5 miles, averaged 8:00/mile. Almost over my cold. |
| Asics Blur 33 Miles: 4.50 |
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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, about 6:40/mile. |
| Saucony Kinvara Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| ran home for lunch, Power Trail to Trilby. 7.75 miles, averaged 6:57/mile |
| Brooks Launch (4) Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran home for lunch, and back. 7.5 miles, no watch. |
| Asics Blur 33 Miles: 7.50 |
|
| | 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 |
| Didn't feel like running, so I didn't. |
| | 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 Spring Creek Trail to Poudre River Trail, and back. 8 miles, averaged 6:47/mile. |
| Brooks Launch (4) Miles: 8.00 |
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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 |
| Drove out northeast of town and ran the "Bacon Strip" loop, which is an undulating 10-mile route on a wide, dirt county road. The dirt road with the tire tracks kind of looks like a strip of bacon, I guess. Anyway, it's supposedly a staple in the training regimes of Fort Collins marathoners, and if you can do it twice in a row you're ready for a marathon, or so they say. I have no need for silly things like marathons, so I just did it once. It was a great workout route, simply non-stop rolling hills, all on soft dirt. No traffic at all, I think I saw one car during the 10 miles, plus had good views of the front range, and nice prairie scenery. First half is a net uphill, plus with a slight headwind, but then the back half was that much faster as a result. You can really roll on this route, despite the hills, I'll definitely do it regularly. Ended up running 59:50 for the 10 miles, so 5:59/mile. Good workout.
|
| Brooks Launch (4) Miles: 10.00 |
| |
| | 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 |
| easy four miles, all I had time for before church. Air was smoky and foul from the wildfire. |
| Brooks Launch (3) Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| Ran home for lunch, and back. 7.75 miles, no watch. |
| Asic DS Trainer (2) Miles: 7.75 |
|
| | 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 |
| Didn't feel like dragging myself out of bed early. Day off. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| Ran home from lunch, and back. Sprinkled rain on the way back, which felt nice. 7.75 miles, averaged 6:48/mile. |
| Asic DS Trainer (2) Miles: 7.75 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran home for lunch, via Lemay. 7.5 miles, no watch. |
| Brooks Launch (3) Miles: 7.50 |
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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 |
| Perfect day to run, mid-50s and slight breeze. Ran from work, north on the Power Trail, brisk up-tempo pace. Had an interesting experience, where a runner actually caught me from behind while I was tempo'ing. This doesn't happen much, especially in southeast Fort Collins. The guy ask me if I want to work out with him, which sounded good to me. Turns out his name is Rob Watson, #4 ranked Canadian marathoner who recently ran 2:13 at Rotterdam. He went to CSU several years ago, and is in town staying with friends before Bolder Boulder, where he is running on the Canadian team. It was really nice to run with someone, especially someone of that caliber, and we cruised along at 5:30-5:40 pace for most of it. Ended up with 7 miles, averaged 5:42 overall. Felt really good the whole time, it's amazing how cool weather helps. |
| Asics Blur 33 Miles: 7.00 |
| |
| | 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 |
| Fossil Creek to Mason Trail, and back. 12 miles, averaged 6:58/mile. |
| Saucony Kinvara Miles: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| Trilby to Shields to Cathy Fromme natural area trail. 11.5 miles, averaged 6:50/mile. |
| Brooks Launch (4) Miles: 11.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| Ran home for lunch, and back, via Power Trail. 7.75 miles, averaged 6:58/mile. |
| Saucony Kinvara Miles: 7.75 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran home for lunch, and back, via Lemay. No watch. 7.5 miles. |
| Asic DS Trainer (2) Miles: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| Ran home for lunch and back, via Power Trail. 7.75 miles, averaged 7:00/mile. |
| Asics Blur 33 Miles: 7.75 |
|
| | 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 |
| Easy morning run, Fossil Creek park to Mason Trail, and back. 6 miles, 7:25/mile average. Am I the one out there who runs tons of out-and-back routes? |
| Brooks Launch (3) Miles: 6.00 |
| |
| | 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 |
| Parked at Kathy Fromme Prairie, and ran from there. Got out to Roland Moore Park, and then came back. 12 miles total, averaged 6:16/mile. |
| Brooks Launch (4) Miles: 12.00 |
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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 |
| Fossil Creek to Mason Trail, and back. 6 miles. |
| Asics Blur 33 Miles: 6.00 |
|
| | 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 |
| Did a loop, Trilby to Power Trail to Boardwalk to little hidden road, to Mason Trail to Fossil Creek, and back on Lemay. Turned out to be exactly 8 miles, which is nice. Averaged 7:18/mile. Hot out. |
| Saucony Kinvara Miles: 8.00 |
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| | 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 |
| Easy morning run through the neighborhood and out to Carpenter St, to Timberline, and then through a new city natural area trail that I hadn't been on before. 6.25 miles, averaged about 7:30/mile. |
| Asics Blur 33 Miles: 6.25 |
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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 |
| Easy run on Power Trail and through some neighborhoods. Ran back on the dirt trail behind the neighborhoods. Ran through a wetland by accident. 6 miles. |
| Brooks Launch (3) Miles: 6.00 |
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| | 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 |
| Drove out to Edora Park, and then ran Spring Creek to Poudre River trail. 12.5 miles, averaged 6:30/mile. |
| Brooks Launch (4) Miles: 12.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.75 | 0.00 | 0.00 | 0.00 | 0.00 | 3.75 |
| Ran home for lunch. Had Stacy drive me back because the air was terrible from the fire. |
| Saucony Kinvara Miles: 3.75 |
| |
| | 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 |
| Got up early this morning to run, got dressed, and then looked out the window and couldn't see the mountains due to smoke. Decided that was a pretty good indicator that air has gotten worse, not better, so went back to bed. |
| | 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 |
| Still taking some time off. The air is a little cleaner now, but I'm using the fire as an opportunity to let a sore shin/tendon mend. Plus, I'm just not very motivated. | |
| | 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, north. 6 miles, nice and easy, averaged 7:15/mile. |
| Asics Blur 33 Miles: 6.00 |
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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 |
| Spring Creek Trail, 10 miles, averaged 6:46/mile. Clearest day we've had all week... |
| Brooks Launch (4) Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.75 | 0.00 | 0.00 | 0.00 | 0.00 | 2.75 |
| Easy jaunt around the neighborhood . 2.75 miles. |
| Saucony Hattori Miles: 2.75 |
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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 |
| Fossil Creek Trail to Mason Trail. 6 miles, averaged 7:11/mile |
| Asics Blur 33 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Did a loop up the Power Trail, over on Oakridge, and then back on Highcastle and Fossil Creek Park. 6.5 miles, averaged 7:02/mile. |
| Asic DS Trainer (2) Miles: 6.50 |
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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 |
| Out-and-back on Carpenter. 6 miles, averaged 7:25/mile. |
| Asics DS Sky Speed 2 Miles: 6.00 |
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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, Fossil Creek Park. Garmin went dead in the middle, but I can attest it was pretty slow. |
| Saucony Kinvara Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Power Trail/Highcastle Loop. 6.5 miles, averaged about 7:20/mile. |
| Asics DS Sky Speed 2 Miles: 6.50 |
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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 |
| Bacon Strip. 10 miles averaged 6:48/mile. |
| Brooks Launch (4) Miles: 10.00 |
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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 |
| Fossil Creek to Mason Trail to Harmony and back. 7 miles, averaged 6:38/mile. |
| Asics Blur 33 Miles: 7.00 |
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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 Willow Springs, and back. 6 miles, averaged about 7:30/mile. |
| Asics DS Sky Speed 2 Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
| Fossil Creek/Power Trail Loop. 8.25 miles. |
| Brooks Launch (4) Miles: 8.25 |
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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 |
| Ran down Trilby and then through a neighborhood I hadn't been through before. It had a dirt trail around the perimeter, which was nice. Fairly clear morning, not much smoke in the air. 7 miles. |
| Asics DS Sky Speed 2 Miles: 7.00 |
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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 |
| Power Trail/Fossil Creek Trail loop. 7 miles. GPS quit in the middle of the run. I think it's on its last legs, as it does not seem to hold a battery charge anymore. But I've been using it almost every day since 2007, so I can't complain. |
| Saucony Kinvara Miles: 7.00 |
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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 |
| Parked at Cathy Fromme Prairie, and ran the paved trail to Sprung Canyon Park, and then ran the dirt foothill trails around there for about 5 miles. Then back to the car. 12 miles total, averaged 6:55/mile. |
| Brooks Launch (4) Miles: 12.00 |
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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 |
| Fossil Creek to Mason to Troutman, and back. 8 miles, averaged 6:38/mile. |
| Asics DS Sky Speed 2 Miles: 8.00 |
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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 Willow Springs to Harvest Park, and back. 8 miles, 6:55/mile. |
| Asics Blur 33 Miles: 8.00 |
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| | Race: |
FireKracker 5K (3.11 Miles) 00:15:52, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.90 | 0.00 | 0.00 | 3.10 | 0.00 | 6.00 |
|
Decided on a whim to run the local 4th of July 5K at City Park. Mostly because I thought it would be fun to embarrass myself and try to run a 5K on a hot day while completely out of shape. Also, there was money three deep, to $250 to the winner, and there is always the chance that no one good will show up. Although I thought it was more likely that I would place 4th...which is what happened. Course was pretty flat. Temps were probably in the 70s at the start. So not too bad, but definitely warmer than what I like for a race. Was sweating profusely a mile into it.
Went out decently hard at the start and led for the first mile, which was 4:56. I had no gauge of speed due to not doing any workouts since early May, but it didn't feel like it was that fast. Until the 2nd mile, then the first mile caught up to me. Three people passed and pulled away during Mile 2, and I felt slow and out-of-sync. Was 10:08 at 2 miles, meaning that the 2nd mile split was 5:12. I was seriously doubting I would break 16 minutes, but was also in the dreaded 4th position, sluggishly watching the money waltz away down Taft Hill Road. With about half a mile left, another guy caught me, putting me in 5th. But he stayed pretty close, and I passed him with a quarter mile to go and hung on to take 4th. Both 4th and 5th are equally meaningless, but 4th is still better. Or so they tell me anyway. No, it was good to have a little fight at the end and finish out the race on a positive note, rather than whimpering in like a beaten dog. Every race, every place, right? The last mile ended up actually being somewhat decent, about 5:05, I think. Although it might have been short, as the last 0.1 seemed too long. But it was also uphill for the whole last stretch, so maybe it was just very slow, and not long. It was the only hill in the course. So ended up 4th place with a 15:52. Top 3 went 15:29, 15:31, and 15:36. 5th place was 15:55. Although I wanted to place higher, I was pretty content with my time, given the 40 mpw and no speedwork that has defined my summer so far. Coming into the race, I figured 15:50 was about the best case scenario, and that's where I ended up, although last year my time would have finished 2nd. So you never know. But this gives me a starting point and a reference for the rest of the summer, as I try to get in respectable shape again. My next race is in about a month, and is the USATF CO half marathon championships, so should have pretty good comp, as $1000 is on the line. So I better get my sorry butt in gear.  During the first mile, leading the race.
Finishing up the race.
| |
| | 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 |
| Fossil Creek/Mason/Power Trail loop, 8 miles, averaged about 7:05/mile. |
| Asics Blur 33 Miles: 8.00 |
|
| | 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 up to Horsetooth, then back on Lemay. 8 miles, 6:56/mile average. |
| Asic DS Trainer (2) Miles: 8.00 |
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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 |
| Cathy Fromme Prairie to Roland Moore Park, and back. Averaged just under 6:00/mile on the first half, and then puttered out a little bit coming back. 13 miles, averaged 6:20/mile overall. |
| Asics DS Sky Speed 2 Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.75 | 0.00 | 0.00 | 0.00 | 0.00 | 2.75 |
| Ran around the neighborhood. 2.75 miles, averaged 7:36/mile. |
| Asics Blur 33 Miles: 2.75 |
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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 |
| Fossil Creek to Mason Trail to Horsetooth and back. 9 miles, averaged 7:20/mile. |
| Brooks Launch (4) Miles: 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 2.50 | 0.00 | 0.00 | 0.00 | 9.00 |
| Power Trail. 9 miles, did some unstructured fartlek on the way back. Averaged 7:00/mile overall for the run. |
| Asics Blur 33 Miles: 9.00 |
| |
| | 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 |
| Fossil Creek to Mason to Boardwalk to Power Trail, back home. 8 miles, averaged 6:45/mile. Actually felt good this morning, perhaps the mini-workout yesterday sloughed some rust off. |
| Asic DS Trainer (2) Miles: 8.00 |
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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 Harvest Park. 9 miles, averaged about 7:05/mile. |
| Asics DS Sky Speed 2 Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.75 | 0.00 | 0.00 | 0.00 | 0.00 | 8.75 |
| Ran a new route today, out the south end of our neighborhood and into the north end of Loveland. Found Loveland's trail system, and ran on that for a little while. It was really nice, will have to explore out there some more. The nice thing about living on the south end is that I can double-dip running routes for both Fort Collins and Loveland. 9 miles, averaged 6:53/mile. Did some strides during the second half of the run. |
| Asics Blur 33 Miles: 8.75 |
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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 |
| Quasi long run today. Tried out a new route, part of the 21-mile segment of the Poudre River Trail between Windsor and Greeley. (obviously I didn't do the whole thing). The Windsor trail head is only about 10 minutes from my house, which is probably closer than the trailhead to the Fort Collins segment. Anyway, it was a nice run. I did an out-and-back, 7.5 miles each way, so 15 miles total. Kept the pace pretty brisk and consistent the whole way, and ended up averaging 6:15/mile for the run. |
| Brooks Launch (4) Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.75 | 0.00 | 0.00 | 0.00 | 0.00 | 2.75 |
| Easy lap around the neighborhood |
| Saucony Hattori Miles: 2.75 |
|
| | 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 |
| Boyd Lake and back. 10 miles, averaged 6:59/mile. Did a few strides on the way back. |
| Asics Blur 33 Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 4.00 | 0.00 | 0.00 | 10.00 |
| Power Trail to Drake, and back. Did 10x2-minute fartlek with 1-minute recoveries. Pace on the hard segments were in the neighborhood of 5:15-5:20. 10 miles total, averaged 6:44/mile for the run. |
| Asics DS Sky Speed 2 Miles: 10.00 |
| |
| | 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 |
| Fossil Creek to Mason to Hinsdale, and back. 10 miles, averaged 6:54/mile. |
| Asic DS Trainer (2) Miles: 10.00 |
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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 |
| Observatory Village and back. 10 miles, averaged 7:34/mile. |
| Asics Blur 33 Miles: 10.00 |
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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 |
| Loveland Trail, west. 10 miles, averaged about 7:05/mile. Did some strides. |
| 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 |
| Bacon Strip loop, plus some extra distance, for 16 miles total. Was hoping for some faster-paced running, but it was already 70 degrees by 6:30, and 80 degrees by the time I finished, so the quality just wasn't there today. Kind if a deathmarchm actually. 16 miles, averaged 6:50/mile. |
| Asics DS Sky Speed 2 Miles: 16.00 |
| |
| | 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 |
| Boyd Lake. 11 miles, averaged 7:14/mile. Did some strides on the way back. |
| Asics Blur 33 Miles: 11.00 |
|
| | 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 Edora Park. Did some tinman tempo on the way back, 5.5 miles at about 6:00/mile pace. 11 miles total, averaged 6:50/mile. I can never run very fast this early in the morning; I can't wait for fall so that I can go back to lunch hour workouts. |
| Asics Blur 33 Miles: 11.00 |
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| | 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 |
| Fossil Creek to Mason to Hinsdale neighborhoods. 11 miles, averaged 7:00/mile. |
| Brooks Launch (4) Miles: 11.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.75 | 0.00 | 0.00 | 0.00 | 0.00 | 10.75 |
| Power Trail - Fossil Creek Loop, plus some added on. 10.75 miles, averaged 7:15/mile. |
| Asics Blur 33 Miles: 10.75 |
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| | 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 |
| Trilby to Shields to Cathy Fromme Praire. 11 miles, averaged 7:05/mile. Did some strides on the way back. |
| Saucony Kinvara Miles: 11.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.25 | 0.00 | 0.00 | 0.00 | 0.00 | 17.25 |
| Ran the first 10.5 miles of the Horsetooth Half Marathon course at tinman tempo pace, the came back on Overland to complete the loop. 17.25 miles. Averaged 5:55/mile for the first 10.5 miles, and 6:19/mile overall. |
| Brooks Launch (4) Miles: 17.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.75 | 0.00 | 0.00 | 0.00 | 0.00 | 2.75 |
| neighborhood loop, 2.75 miles |
| Saucony Hattori Miles: 2.75 |
|
| | 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 |
| Boyd Lake. 12 miles, averaged 7:35/mile. |
| Asics Blur 33 Miles: 12.00 |
|
| | 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 |
| Trilby out to Coyote Ridge Trail. Took the trail up to about 5700' before it was time to turn around. Enough to catch a nice morning view. Did some tempo on the way home, about 6 min pace. Averaged 7:14/mile for 12 miles. |
| Brooks Launch (4) Miles: 12.00 |
|
| | 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 |
| in the field all day. Did not run. |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 5.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Traveling for work this week, and ran in Montrose, CO this morning. I found a bike trail via Google Maps, and did 12 miles on it this morning. Did some tempo on the way back. Averaged 6:52/mile overall. |
| Asic DS Trainer (2) Miles: 12.00 |
| |
| | 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 |
| Back in the Fort. Power Trail, 12 miles, averaged 7:28/mile. |
| Asics Blur 33 Miles: 12.00 |
|
| | 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, down past Boyd Lake to Eisenhower St on the Loveland trail system. It was a beautiful morning, nice and cool. My calves and achilles were yelling at me the last half of the run, but other than that it was good. I think my achilles have about had it. 18 miles, averaged 6:38/mile. |
| Asics DS Sky Speed 2 Miles: 18.00 |
|
| | 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 |
| Jog around the neighborhood. |
| Saucony Hattori Miles: 2.25 |
|
| | 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 |
| Tribly to Shields to Kathy Fromme Prairie. 12 miles, averaged 7:35/mile. Did some strides on the way back. |
| Asics Blur 33 Miles: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 4.00 | 0.00 | 0.00 | 12.00 |
| Power Trail, 12 miles. Did 7x3-min fartlek with 90s recovery. Pace ranged from 5:05 to 5:25, depending on topography. Averaged 6:50/mile overall for the 12 miles. |
| Asics DS Sky Speed 2 Miles: 12.00 |
|
| | 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 |
| Fossil Creek to Mason. 9 miles, averaged 7:20/mile. |
| Brooks Launch (4) Miles: 9.00 |
|
| | 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 |
| Harvest Park. 7 miles, averaged 7:33/mile. Did some strides on the way way. |
| Asics Blur 33 Miles: 7.00 |
|
| | 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 |
| 5 miles with some strides. |
| Asics DS Sky Speed 2 Miles: 5.00 |
| |
| | Race: |
Mt Sneffels Half Marathon (13.1 Miles) 01:10:50, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.90 | 0.00 | 13.10 | 0.00 | 0.00 | 17.00 |
|
Ran 1:10:50 at the Mt Sneffels half, which also served as the CO USATF championships. Good field, and I fell a little short, placing one spot out of the money. In a nutshell, I went out too hard the first 4 miles, hung on to 4th place until mile 8, stayed in contact until Mile 11, but then was crushed by the last hill to finish about 25s back from 4th. Bummer. I think I underestimated both the toughness of the course, and also the effect of racing at 7500' altitude. The legs were just bricks the whole way. Beautiful course though, gorgeous area of Colorado. Mile splits were - 11:07 (2-mile split. Uphill, then downhill, then uphill, then downhill. Really tough start. Running with the leaders)
- 5:09 (drop to 4th)
- 5:04
- 5:19
- 5:13
- 5:23
- 5:23 (get passed into 5th place at Mile 8 marker)
- 5:12
- 5:18
- 5:52 (last big uphill)
- 5:35
- 5:31
- 40s
www.coloradorunnermag.com for race details and pics. 
 
|
| Saucony Type A Miles: 15.00 | Brooks Launch (4) Miles: 2.00 |
| |
| | 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 |
| Fossil Creek Park with Zoe. 5 miles, averaged 7:15/mile. |
| Saucony Kinvara Miles: 5.00 |
|
| | 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 |
| Loveland Trail, west. 10 miles, averaged 7:30/mile. |
| Asics Blur 33 Miles: 10.00 |
|
| | 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 |
| Trilby to Shields to Cathy Fromme. 12 miles, averaged 7:27/mile. |
| Asic DS Trainer (2) Miles: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 4.00 | 0.00 | 0.00 | 0.00 | 13.00 |
|
AM - Power Trail, 5 miles, 7:30/mile.
PM - ran home for lunch via Power Trail, and back on Lemay. Did about 4 miles of tempo at 5:40/mile on the way home. Averaged 6:18/mile overall for 8 miles. Nice, cool day today.
|
| Asics Blur 33 Miles: 5.00 |
|
| | 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 |
| slept in, didn't run |
| | 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 |
| We camped with friends near Red Feather Lakes last night, which was a good staging area for a Saturday morning long run. I woke up at 5:30am, and decided to head out a little early. It was a beautiful morning, and I ran Manhatten Rd up to Red Feather Rd, to Deadman Rd. Once I got to Deadman Rd, it was all dirt, and all uphill, starting at about 8400' and peaking at 9600' a little before my turnaround. Was averaging about 7:30/mile for the first uphill 9 miles, and then hit about 5:45-6:00 for most of the way back, until I got back to Manhatten Rd and had to deal with a few long uphills that sucked the juice out of my legs. Ended up with 18 miles total, and averaged 6:58/mile. It was a good run for getting both some vertical and some altitude, both which I really need to train for before my next race. And it was beatiful scenery, good solitude. |
| Brooks Launch (4) Miles: 18.00 |
|
| | 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 |
| Kathy Fromme Prairie, 5 miles, averaged 6:57/mile. |
| Saucony Hattori Miles: 5.00 |
|
| | 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 - Carpenter out-and-back. 5 miles, averaged 7:55/mile.
noon - ran home for lunch. 8 miles, averaged 7:04/mile.
|
| Saucony Kinvara Miles: 8.00 | Asic DS Trainer (2) Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 4.50 | 0.00 | 0.00 | 13.00 |
| Power Trail, 13 miles. Did 8x3-minute fartlek with 90s recovery. Ran about 5:10-5:30 on the intervals, depending on topography. Averaged 6:46/mile overall for the 13 mile run. |
| Asics DS Sky Speed 2 Miles: 13.00 |
|
| | 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 / Power Trail loop. 8 miles, averaged 7:47/mile.
PM - Fossil Creek Park with Zoe. 5 miles, no watch.
|
| Saucony Hattori Miles: 5.00 | Asics Blur 33 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 4.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Boyd Lake, 13 miles. Did a progression run, starting at 8-minute pace and eventually getting down to 5:25 for the last mile. Successful workout in that each mile was actually faster than the previous mile... Averaged 6:37/mile for the entire run.
|
| Asics DS Sky Speed 2 Miles: 13.00 |
|
| | 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 |
|
Easy 5 miles through neighborhoods and Fossil Creek Park. Averaged about 7:45/mile.
noon - ran home for lunch. About 8 miles, no watch.
|
| Saucony Kinvara Miles: 8.00 | Asic DS Trainer (2) Miles: 5.00 |
| |
| | 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 |
| Poudre River Trail, Windor trailhead. 16 miles, averaged 6:42/mile. Nice and steady the whole way. |
| Asics Blur 33 Miles: 16.00 |
|
| | 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 to Mason Trail. 8 miles, averaged 7:21/mile. Did a few strides on the way back.
Decided recently to bail on the Lead King 25K in Sept due to scheduling conflicts and the drive time to the race. I could have pulled it off, but it would have made for a very stressful several days for me and my family. The upside is that I can now do the Equinox Half, which is basically the first half of the Colorado Marathon, all in Poudre Canyon. $500 to the winner and $0 to second...apparently I will be running against the 2011 winner of the Bolder Boulder citizen race, also ran low 1:05:xx at RnR Vegas last year. That should give me some motivation! PM - Fossil Creek park with Zoe. 5 miles, no watch.
|
| Saucony Kinvara Miles: 5.00 | Brooks Launch (4) Miles: 8.00 |
| |
| | 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 |
| Boyd Lake, with 6x1-mile, 2-minute recovery between intervals. Splits were 5:25, 5:13, 5:12, 5:04, 5:20, 5:17. (last couple of miles were uphill). Did a few strides during cooldown. 13 miles total, averaged 6:32/mile. |
| Asics DS Sky Speed 2 Miles: 13.00 |
| |
| | 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 - Harvest Park. 8 miles, averaged 7:44/mile.
PM - Fossil Creek Park with Zoe. 5 miles, no watch.
|
| Saucony Hattori Miles: 5.00 | Asics Blur 33 Miles: 8.00 |
|
| | 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 |
| Cathy Fromme Prairie. 13 miles, easy. Averaged 7:18/mile. |
| Asics DS Sky Speed 2 Miles: 13.00 |
|
| | 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 - Fossil Creek loop. 8 miles, averaged 7:20/mile.
PM - Fossil Creek Park with Zoe. 5 miles, no watch.
|
| Saucony Kinvara Miles: 5.00 | Asic DS Trainer (2) Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 19.50 | 0.00 | 0.00 | 0.00 | 0.00 | 19.50 |
| Ran the first 11.5 miles of the Horsetooth Half course, plus some extra to form a loop. My garmin died as soon as I turned it on (must have left it on yesterday, as I charged it a couple days ago). So I was without pace or distance, so I just guessed a route that would give me 18 or 19 miles, which is what I wanted. Run first, ask questions later. Ended up being 19.5 miles on gmap pedometer. No idea of pace, although I tried to keep it honest for most of the run, but then it ended up being a death march the last 5 miles on Overland. Water or gu probably would have helped, since I haven't ran this long in a while, but oh well. I was incredibly thirsty by the end.
Tour De Fat is today in Fort Collins. 20,000 people dressed like fools on bicycles, waltzing around downtown all day. I passed many of them on my run, saw a lot of tutus. Needless to say, since I am a curmudgeon I will not be going, but I did buy a case of New Belgium in honor.
|
| Asics DS Sky Speed 2 Miles: 19.50 |
| |
| | 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 |
| Ran out on the trail in our neighborhood, and then up the trail in Stanton Creek neighborhood. No watch, but I will estimate 4 miles-ish. |
| Saucony Hattori Miles: 4.00 |
|
| | 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 to Mason Trail to Troutman Park. 9 miles, averaged 7:04/mile. Did some strides on the way back. PM - Power Trail with Zoe. 5 miles, no watch.
|
| Brooks Launch (4) Miles: 5.00 | Asics Blur 33 Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 6.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Power Trail to Spring Creek Trail. 14 miles total. Did some tempo on the way back, 7 miles at 5:40-5:50. Didn't feel snappy, but it was better than nothing. Averaged 6:51/mile for the total run. |
| Asics DS Sky Speed 2 Miles: 14.00 |
|
| | 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 |
|
High Castle - Lemay Loop. 5.75 miles, averaged 7:51/mile.
noon - ran home for lunch. 8.25 miles, averaged 7:14/mile.
|
| Asic DS Trainer (2) Miles: 5.75 | Asics Blur 33 Miles: 8.25 |
| |
| | 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 - south out of neighborhood. 6 miles, averaged 7:35/mile.
noon - ran home for lunch. 8 miles, averaged 7:02/mile.
|
| Saucony Kinvara Miles: 8.00 | Brooks Launch (4) Miles: 6.00 |
| |
| | 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 |
| Power Trail to Spring Creek Trail to Poudre River Trail. Did 8x1km with 60s recovery jog. Splits were 3:06, 3:09, 3:06, 3:06, 3:07, 3:08, 3:05, 3:02. Felt pretty good. Ended up with 14 miles total, averaged 6:18/mile.
|
| Asics DS Sky Speed 2 Miles: 14.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 19.50 | 0.00 | 0.00 | 0.00 | 0.00 | 19.50 |
| Did a big loop: Trilby to Shields to Cathy Fromme Prairie to Spring Creek Trail to Power Trail. 19.5 miles, averaged 6:49/mile. Just kind of cruised the whole way, and felt for the most part. |
| Asics Blur 33 Miles: 19.50 |
| |
| | 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 - loveland trail. 9 miles. Averaged 7:49/mile.
PM - Fossil Creek Park with Zoe. 5 miles, averaged 7:44/mile.
|
| Saucony Hattori Miles: 5.00 | Asics Blur 33 Miles: 9.00 |
|
| | 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 - Highcastle Loop. 5.75 miles.
PM - ran home for lunch. 8.25 miles, averaged 6:55/mile. *** This is pretty good: Paul Ryan Race Time Calculator
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| Saucony Kinvara Miles: 8.25 | Asic DS Trainer (2) Miles: 5.75 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 6.00 | 0.00 | 0.00 | 14.00 |
| Awesome day to run. It had rained all night and all morning, but had stopped by my lunch time. Cool and humid. Ran Power Trail out to Poudre River Trail. Did 3 miles warmup at 6:30/mile pace, and then did 3x2-mile with 2-minute recovery jog between intervals. Splits were: - 10:31 (5:18, 5:13)
- 10:24 (5:15, 5:08)
- 10:12 (5:08, 5:04)
Good workout. Ended up averaging 6:05/mile overall for 14 miles.
|
| Asics DS Sky Speed 2 Miles: 14.00 |
| |
| | 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. 6 miles, averaged 7:50/mile.
noon - ran home for lunch. 8 miles, no watch.
|
| Asic DS Trainer (2) Miles: 8.00 | Asics Blur 33 Miles: 6.00 |
|
| | 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 - Harmony - Willow Springs Loop. 6.5 miles, averaged 7:50/mile.
noon - ran home for lunch. 7.5 miles, averaged 7:05/mile.
|
| Saucony Kinvara Miles: 7.50 | Brooks Launch (4) Miles: 6.50 |
|
| | 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 |
| Parked at Edora Park, and ran Spring Creek Trail over to Poudre Trail, past Shields St. Did a tinman tempo for 14 miles, and averaged 5:43/mile for the duration. Splits were 6:04, 5:50, 5:44, 5:43, 5:40, 5:46, 5:49, 5:40, 5:42, 5:39, 5:34, 5:31, 5:32, 5:46. Felt really good, nice and relaxed the whole way. |
| Asics DS Sky Speed 2 Miles: 14.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| Fossil Creek to Mason. 7.75 miles, averaged 6:59/mile. |
| Saucony Kinvara Miles: 7.75 |
| |
| | 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, 9 miles |
| Asics Blur 33 Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.25 | 0.00 | 0.00 | 0.00 | 0.00 | 10.25 |
| Fossil Creek to Mason. 10.25 miles, averaged 7:35/mile. |
| Asic DS Trainer (2) Miles: 10.25 |
|
| | 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 |
| 10.5 miles, some loop. Averaged about 6:10/mile. |
| Asics DS Sky Speed 2 Miles: 10.50 |
|
| | 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, 8 miles, averaged 7:55/mile. |
| Asics Blur 33 Miles: 8.00 |
|
| | 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 |
| Fossil Creek to Mason Trail. 6 miles, averaged 7:30/mile. |
| Saucony Kinvara Miles: 6.00 |
|
| | 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 |
| Four miles around the neighborhood. Half marathon is tomorrow. |
| Asics DS Sky Speed 2 Miles: 4.00 |
|
| | Race: |
Equinox Half Marathon (13.1 Miles) 01:07:54, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.40 | 0.00 | 13.10 | 0.00 | 0.00 | 18.50 |
| Equinox Half Marathon. Was hoping to run under 1:06 here, as it is a downhill course with a similar gradient as TOU. Thought I was in shape to do this, but I guess I'm not. Ran with Jeremy Freed of Boulder for the first 7.5 miles, and then he surged and took off, pretty much leaving me in the dust. After that, I started to struggle a lot, and my pace really slowed quite a bit, especially the last three miles. With about 1.5 to go, another guy passed me, and I didn't do much to stop him. Ended up 3rd place overall, with a time of 1:07:54. It's not a terrible time, but I've run much faster, so I'm a bit disappointed. Still, it was a beautiful day to run down Poudre Canyon, and it was a pretty good way to spend a Sunday morning. Splits: 4:55, 4:54, 5:02, 5:04, 4:58, 5:00, 5:09, 5:09, 5:14, 5:22, 5:29, 5:30, 5:33, 31s. I guess if I could do it again, I'd go out slower, but at the time I felt it was the right pace, as it was similar to what I've done at TOU and UVM in the past.
|
| Saucony Type A Miles: 18.50 |
| |
| | 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 |
| Woke up today with a mild head cold, plus my legs are pretty sore. It's funny...this kind of downhill race would not have made me sore while I was living in Utah, but the downhill training opportunities are much more limited out here in Fort Collins. Not surprised that I got sick either, as my whole family got sick last week. I'm always to last to pick up the bugs, but it's almost unavoidable. |
| | 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 |
| still under the weather, and sore. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| Ran home for lunch. Finally (mostly) over my cold. Legs are still a little sore, though, which is just embarrassing. 7.75 miles, averaged 7:14/mile. |
| Brooks Launch (4) Miles: 7.75 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.25 | 0.00 | 0.00 | 0.00 | 0.00 | 11.25 |
|
AM - neighborhood loop. 3.5 miles, averaged 8:20/mile.
noon - ran home for lunch. 7.75 miles, averaged 6:44/mile.
|
| Saucony Hattori Miles: 3.50 | Asics Blur 33 Miles: 7.75 |
|
| | 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 |
| Cathy Fromme Prairie to foothills trail. 17 miles. Averaged 7:30/mile. |
| Asics DS Sky Speed 2 Miles: 17.00 |
|
| | 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 |
| Easy run around the neighborhood. 3.5 miles, no watch. |
| Saucony Hattori Miles: 3.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| Ran home for lunch. 7.75 miles. |
| Asics Blur 33 Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
| Ran home for lunch. 8.25 miles, averaged 7:01/mile. |
| Saucony Kinvara Miles: 8.25 |
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| | 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 |
| Power Trail - Spring Creek Loop at lunch. 10.5 miles. Did about 4 miles of light tempo in the middle, at about 5:55/mile. Averaged 6:25/mile overall for the run. |
| Asics Blur 33 Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| Ran home for lunch. 7.75 miles, averaged 7:01/mile. Cold out! |
| Saucony Kinvara Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| Ran home for lunch. 7.75 miles, no watch. |
| Asics Blur 33 Miles: 7.75 |
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| | Race: |
Bacon Strip 10-miler (10 Miles) 00:54:31, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 10.00 | 0.00 | 0.00 | 15.00 |
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Did a small local race this morning, the "Bacon Strip" 10-miler. The Bacon Strip is a well-known training route on the dirt county roads east of town. It is rolling hills the whole way, which gives the dirt roads somewhat the appearance of bacon. The first half is harder than the second half, as there is about 200ft of net climb over the first 4.5 miles, but then runners are treated to a net drop over the last half (although the whole thing is rolling up and down). On top of that, today there was a prevailing headwind for the first half, and tailwind for the last 5 miles. It was pretty cold today, in the mid-30s, but not bad for race performance. Pretty good for racing, actually. I didn't expect anyone to run with me during this race, and that's how it panned out, as I led from start to finish. I felt really good the whole way, even on the uphills, probably one of my best overall races of the year. I wore long sleeves, which covered my garmin, and I managed to go the whole race without checking my watch or looking at any splits. That was the way to go, and I just ran by feel, and had a pretty fun tume doing it. Plus, finishing and looking at my splits afterward was a little bit like Christmas (hopefully no lumps of coal though). I especially felt like I was moving really good on the second half, which was WAY easier than the first half due to the wind and net downhill. My final time was 54:25, so just under 5:30/mile. This exceed my expectations, given the difficult reputation of the course. My mile splits ended up being 5:51, 6:01, 5:42, 5:47, 5:42, 5:15, 5:14, 5:10, 5:10, 4:48. The longest downhill was on the last mile, so that was a fast one. The whole thing felt great though. Enjoyed bacon and coffee at the finish line. This was a great "old school" race. No timing chips, just bib tags on a board, very grass-roots, and fun, friendly local event.
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| Brooks Green Silence Miles: 15.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
| Ran home for lunch. 8.25 miles, averaged 6:58/mile. |
| Brooks Green Silence Miles: 8.25 |
|
| | 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 Spring Creek Trail from work. 8 miles, averaged 6:16/mile. |
| Asics DS Sky Speed 2 Miles: 8.00 |
|
| | 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 |
| Ran home for lunch. 10 miles, averaged 6:31/mile. |
| Asics Blur 33 Miles: 10.00 |
|
| | 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 |
| Ran home for lunch. 8 miles, 6:30/mile. |
| Brooks Green Silence Miles: 8.00 |
| |
| | 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 |
| Ran home for lunch. 10 miles, averaged 6:16/mile. |
| Saucony Kinvara Miles: 10.00 |
| |
| | 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 |
| Boyd Lake, 15 miles, averaged 6:30/mile. |
| Asics DS Sky Speed 2 Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 0.00 | 0.00 | 0.00 | 2.50 |
| Easy run around the neighborhood. No watch. |
| Saucony Hattori Miles: 2.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
|
Ran home for lunch. 8.25 miles. No watch.
|
| Asics Blur 33 Miles: 8.25 |
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| | 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 Spring Creek Trail to Poudre River Trail. 11 miles, averaged 6:15/mile. |
| Brooks Green Silence Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| Ran home for lunch. 7.75 miles, no watch. |
| Saucony Kinvara Miles: 7.75 |
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| | 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 Spring Creek Trail, west. 11 miles, averaged 6:06/mile. Absolutely gorgeous fall day. |
| Brooks Green Silence Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| Ran home for lunch. 7.75 miles, no watch. |
| Saucony Kinvara Miles: 7.75 |
|
| | 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 |
| Fossil Creek to Mason to Claredon Hills to Cathy Fromme Prairie. 15 miles, averaged 7:05/mile. |
| Asics DS Sky Speed 2 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 |
| Ran home for lunch. 10 miles, averaged 6:45/mile. |
| Asics Blur 33 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
| Ran home for lunch. 8.25 miles, no watch. |
| Saucony Kinvara Miles: 8.25 |
| |
| | 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 |
| Lunchtime Loop. 10.5 miles. Forgot my garmin, so just tried to keep a brisk pace the whole way. |
| Brooks Green Silence Miles: 10.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| Ran home for lunch. 7.75 miles, averaged 7:02/mile. |
| Asics DS Sky Speed 2 Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| Ran home for lunch. Garmin was at the bottom of my bag, and I didn't feel like digging it out, so no watch. 7.75 miles. |
| Saucony Kinvara Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.50 | 0.00 | 0.00 | 0.00 | 0.00 | 14.50 |
| Fossil Creek to Masin to Spring Creek to Power loop. 14.5 miles, averaged 6:05/mile. |
| Brooks Green Silence Miles: 14.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
| Ran home for lunch. 8.25 miles, averaged 6:40/mile. |
| Asics Blur 33 Miles: 8.25 |
|
| | 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. 11 miles, averaged 5:58/mile. |
| Brooks Green Silence Miles: 11.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
| Ran home for lunch. 8.25 miles, no watch. |
| Saucony Kinvara Miles: 8.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
| Ran home for lunch. 8.25 miles, averaged 6:44/mile. |
| Asics DS Sky Speed 2 Miles: 8.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 0.00 | 0.00 | 0.00 | 8.50 |
| Ran home for lunch. 8.5 miles, averaged 6:34/mile. |
| Asics Blur 33 Miles: 8.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.75 | 0.00 | 0.00 | 0.00 | 0.00 | 15.75 |
| Boyd Lake. 15.75 miles, averaged 6:21/mile. |
| Brooks Green Silence Miles: 15.75 |
| |
| | 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 |
| Ran around the neighborhood. 4.5 miles, averaged 7:20/mile. |
| Asics Blur 33 Miles: 4.50 |
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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 |
| Ran home for lunch. 10 miles, averaged 6:50/mile. |
| Asics Blur 33 Miles: 10.00 |
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| | 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 |
| Lunchtime Loop. 10.5 miles, averaged 6:03/mile. |
| Brooks Green Silence Miles: 10.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran home for lunch. 7.5 miles, no watch. |
| Asics DS Sky Speed 2 Miles: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
| Ran home for lunch. 8.25 miles, averaged 6:40/mile. |
| Saucony Kinvara Miles: 8.25 |
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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 |
| Ran home for lunch. 10 miles, no watch. NCAA DI Regionals is in Fort Collins today (right now actually). The course is literally right behind my office, and I could watch the race from our parking lot or from our upstairs window. So I did. Awesome awesome day for a xc regional meet. Made me wax nostalgic for those days.
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| Asics Blur 33 Miles: 10.00 |
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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 |
| 7 miles on Fossil Creek and Mason Trail. Averaged about 6:30/mile |
| Brooks Green Silence Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| Ran home for lunch. 7.75 miles, averaged 6:55/mile. |
| Asics DS Sky Speed 2 Miles: 7.75 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| Ran home for lunch. 7.75 miles, averaged 6:20/mile. |
| Brooks Green Silence Miles: 7.75 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| Ran home for lunch. 7.75 miles, averaged 6:16/mile. |
| Saucony Kinvara Miles: 7.75 |
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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 to Poudre Trail. 9 miles, averaged 6:03/mile. |
| Brooks Green Silence Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.75 | 0.00 | 0.00 | 0.00 | 0.00 | 5.75 |
| Been traveling and/or sick the last few days,so no running. Today I felt decent and had time, so ran from out hotel in Detroit up along a bike trail that paralleled I275, up to 8-mile roaf, and then back. 5.75 miles, averaged about 7:05/mile. |
| Asics DS Sky Speed 2 Miles: 5.75 |
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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 |
| in detroit, 6 miles. Averaged 6:30/mile. |
| Asics DS Sky Speed 2 Miles: 6.00 |
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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 |
| Last day in Detroit. 10 miles, south along I275 trailway. Averaged about 6:55/mile. |
| Asics DS Sky Speed 2 Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| Finally back home and feeling well again, so hopefully the running will be more consistent from here on in. Ran home for lunch, 7.75 miles, averaged 6:40/mile.
|
| Saucony Kinvara Miles: 7.75 |
|
| | 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 Spring Creek Trail to Poudre Trail. 8 miles, averaged 6:11/mile. |
| Brooks Green Silence Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.75 | 0.00 | 0.00 | 0.00 | 0.00 | 7.75 |
| Ran home for lunch. 7.75 miles, no watch. |
| Asics DS Sky Speed 2 Miles: 7.75 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran home for lunch. 7.5 miles, no watch. |
| Saucony Kinvara Miles: 7.50 |
|
| | 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 |
| Fossil Creek Trail to Cathy Fromme Prairie. 13.75 miles, averaged about 6:40/mile
|
| Brooks Green Silence Miles: 13.75 |
|
| | 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 |
| Ran around the neighborhood. 3.5 miles, no watch. |
| Saucony Hattori Miles: 3.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
| Ran home for lunch. 8.25 miles, no watch. |
| Asics DS Sky Speed 2 Miles: 8.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 0.00 | 6.50 |
| Ran to Altitude Running store and back. 6.5 miles, averaged 6:30/mile. Altitude is a new store here in Fort Collins, and I will be on their race team this year. I'm excited to have a local sponsor, and hopefully it will serve as a good motivator as well. |
| Brooks Green Silence Miles: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran home for lunch. 7.5 miles, averaged 6:30/mile. |
| Saucony Kinvara Miles: 7.50 |
|
| | 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 |
| Lunchtime Loop. 10.5 miles, averaged 6:40/mile. Did some strides near the end. |
| Brooks Green Silence Miles: 10.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.75 | 0.00 | 0.00 | 0.00 | 0.00 | 8.75 |
| Ran home for lunch. 8.75 miles, averaged 6:55/mile |
| Asics DS Sky Speed 2 Miles: 8.75 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.25 | 0.00 | 0.00 | 0.00 | 0.00 | 11.25 |
| Harvest Park and back. 11.25 miles, averaged 6:30/mile. |
| Brooks Green Silence Miles: 11.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.75 | 0.00 | 0.00 | 0.00 | 0.00 | 8.75 |
| Ran home for lunch. 8.75 miles, no watch. |
| Saucony Kinvara Miles: 8.75 |
|
| | 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 Spring Creek Trail to Poudre Trail. 11 miles, averaged 6:20/mile. |
| Brooks Green Silence Miles: 11.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.75 | 0.00 | 0.00 | 0.00 | 0.00 | 8.75 |
| Ran home for lunch. 8.75 miles, averaged 7:05/mile. Did some strides. |
| Asics DS Sky Speed 2 Miles: 8.75 |
|
| | 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 about 7:15/mile. |
| Brooks Green Silence Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.75 | 0.00 | 0.00 | 0.00 | 0.00 | 8.75 |
| Ran home for lunch. 8.75 miles, averaged 6:55/mile. Did some strides.
|
| Saucony Kinvara Miles: 8.75 |
|
| | 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 |
| Home to Kathy Fromme Prairie to Spring Creek Canyon Park. Did 4 miles of tempo on the way back, averaged about 5:50/mile for that stretch. 1miles total, averaged 6:30/mile overall.
|
| Asics DS Sky Speed 2 Miles: 15.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.75 | 0.00 | 0.00 | 0.00 | 0.00 | 3.75 |
| Easy run. 3.75 miles, no watch. |
| Saucony Hattori Miles: 3.75 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 0.00 | 0.00 | 0.00 | 0.00 | 8.25 |
| Ran home for lunch. 8.25 miles, averaged 7:00/mile. Very windy. |
| Saucony Kinvara Miles: 8.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.75 | 0.00 | 0.00 | 0.00 | 0.00 | 5.75 |
| I was sick for most of the week, so missed a few days. Finally back at it. Eased into it today, 5.75 miles, averaged 7:00/mile.
|
| Saucony Kinvara Miles: 5.75 |
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| | 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 |
| Easy 6.25 miles. |
| Asics DS Sky Speed 2 Miles: 6.25 |
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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 |
| Easy 8 miles, to Harvest Park and back. Averaged about 7:10/mile. |
| Saucony Kinvara Miles: 8.00 |
| |
| | 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, 9 miles.
|
| Asics DS Sky Speed 2 Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 3.50 | 0.00 | 0.00 | 10.00 |
| Boyd Lake and back. Did 6x3-minute fartlek, with 2-minute recoveries. Averaged 5:10-5:15 pace on the intervals. 10 miles total, averaged 6:35/mile overall.
|
| Brooks Green Silence Miles: 10.00 |
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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 |
| Fossil Creek Trail and Highcastle St. 8 miles, averaged about 7:00/mile. |
| Saucony Kinvara Miles: 8.00 |
| |
| | 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 |
| Cathy Fromme Prairie. 15 miles, did 6 miles of tinman tempo in the middle. Tempo portion was 5:50-6:10/mile, depending on topograghy and footing (kind of snowy on some roads). Averaged 6:35/mile for the overall run. |
| Brooks Green Silence Miles: 15.00 |
|
| | 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 |
| South Lemay loop. 6.25 miles, averaged about 7:20/mile. |
| Saucony Hattori Miles: 6.25 |
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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 |
| Loveland Trail, west. 9 miles.
|
| Asics DS Sky Speed 2 Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2563.45 | 58.70 | 105.40 | 6.20 | 0.00 | 2733.75 |
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| Brooks Launch (3) Miles: 141.25 | Asic DS Trainer (2) Miles: 251.50 | Brooks Launch (4) Miles: 514.75 | Saucony Hattori Miles: 99.50 | Saucony Kinvara Miles: 397.50 | Asics Blur 33 Miles: 513.25 | Saucony Guide TR Miles: 15.00 | Saucony Type A Miles: 48.00 | Asics DS Sky Speed 2 Miles: 439.25 | Brooks Green Silence Miles: 232.25 |
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