| 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 | | 2643.45 | 223.20 | 131.45 | 18.35 | 0.00 | 3016.45 |
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| Saucony Cortana III Miles: 223.25 | Mizuno Wave Sayanora Miles: 54.25 | Saucony Kinvara 3 Miles: 4.00 | Brooks Launch White Miles: 24.50 | Brooks PureConnect Black Miles: 197.00 | New Balance Miles: 480.75 | Brooks PureFlow Miles: 452.25 | Saucony Kinvara Miles: 4.00 | Saucony A5 Flat Miles: 181.20 | Saucony Kinvara V Miles: 410.75 | Nike Zoom Fly Miles: 369.50 | Asics Blue/Yellow Miles: 325.51 | Saucony Trail Shoe Miles: 74.25 | Saucony Kinvara V Blue Miles: 161.00 |
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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 |
| Cottonwood Plains Loop. 6.25 miles, no watch. Planned on doing a second run in the afternoon, but then just didn't feel like it after my big burrito for lunch. Houston will not be pretty.
Hip regressed during the workout yesterday, but was stable for most of today's run.
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| Saucony Cortana III Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 7.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Power Trail to Poudre Trail north. Warmed up 6 miles, and then did 7 miles at somewhat of an MP tempo. Splits were 6:14, 5:52, 5:41, 5:36, 5:51, 5:43, 5:45.
Hip still sore, but better than the last 3 days, and probably the best workout I've had since it flared up.
13 miles total, averaged 6:20/mile.
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| Mizuno Wave Sayanora Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| noon - Power Trail to Poudre Trail (south). 9 miles, averaged 7:40/mile.
pm - fossil creek park. Shorts and t-shirt running today!
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| Saucony Kinvara 3 Miles: 4.00 | Brooks Launch White Miles: 9.00 |
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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 |
| Snowed last night and this morning, and then a neighbor came over to help install a remote start to our van. So I didn't get out to run until late afternoon, and only did 5 miles, which is well and good. Fossil Creek Park, no watch.
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| Saucony Cortana III Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| noon - Power Trail to Spring Creek Trail. 9 miles, averaged 7:20/mile.
pm - fossil creek park. 4 miles, no watch
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| Brooks Launch White Miles: 4.00 | Saucony Cortana III Miles: 9.00 |
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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 |
| Had to go to Lamar, CO for work today. Had extra time when I arrive, so did a run. 13 miles on random roads in and around Lamar, did a few miles of tempo and a few strides, but roads had too much intermittent snow to get much going. Lamar is not an inspiring place to run either, kind of the antitheis of the front range. Got chased by several dogs.
13 miles total, averaged 6:59/mile
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| Mizuno Wave Sayanora Miles: 13.00 |
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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 |
| Had a 4-hour drive home, long enough to do a little thinking. I decided to pull the plug on Houston, and take the next couple weeks off to rehab my hip and groin. Running at 80% is no fun, and would just make for a pretty pointless weekend at a US Championship event...those are only fun when you're at the top of your game, not the bottom. Fortunately, I was flying Southwest, and could easily transfer...now going to Indianapolis first weekend of May for the Indy Mini Marathon, which will get me a legitimate PR attempt in the half this year. I feel much better about that than about running a guaranteed crappy race in houston.
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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 taking time off. I had a two-week pass to Fort Collins Club, so have been going there to do about 30 minutes of elliptical, plus some weights to strengthen hip/groin area. Doing stretching and core strength at home. Will resume running when my 2 week pass runs out. Pain is at a 0 when just walking around, so this is completely elective...just need a hard "reset" to get ready for a full year, I think.
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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 |
| Finished my two weeks off, and ran 4 miles today. Averaged 7:55/mile. Everything felt fine, although hard to tell if my hip has improved for good...won't know until I do more mileage.
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| Mizuno Wave Sayanora Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Was sick the last two days, so did not run. Felt a little better today.
Fossil Creek Park, 4 miles, averaged 7:40/mile. Shorts and t-shirt, gotta love it.
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| Saucony Cortana III Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Power Trail. 5 miles, averaged 7;45/mile.
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| Brooks PureConnect Black Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Sick the last two days...having a hard time getting going with training. Felt a bit better today, so ran 4 miles. Averaged 7;25/mile.
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| Saucony Cortana III Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Power Trail, 5 miles, averaged 7:15/mile.
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| Brooks PureConnect Black Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Power Trail, 5 miles, no watch
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| Saucony Cortana III Miles: 5.00 |
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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/Mason Trail. 7 miles, averagae 7:12/mile. Snowing.
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| Mizuno Wave Sayanora 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 Spring Creek Trail. 6 miles, no watch.
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| Brooks PureConnect Black Miles: 6.00 |
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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, 6 miles. Averaged 7:40/mile. High of 3 degrees today. It's really hard to get any momentum with training right now.
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| Saucony Cortana III Miles: 6.00 |
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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, 7 miles, 7:30/mile.
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| Brooks PureConnect Black 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, 7 miles, averaged 7:35/mile.
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| Saucony Cortana III Miles: 7.00 |
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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 |
| Met Mike at his house and ran on the Spring Creek Trail. 9.25 miles, averaged 6:40/mile.
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| Mizuno Wave Sayanora Miles: 9.25 |
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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 |
| Fossil Creek to mason with Mike. 7.25 miles, averaged about 6:50/mile.
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| Brooks PureConnect Black Miles: 7.25 |
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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 with Daryl. 7 miles, averaged 7:10/mile.
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| Saucony Cortana III 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 to Spring Creek Trail. 7 miles, averaged 7:10/mile.
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| Brooks PureConnect Black 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 to Poudre Trail. 7 miles, averaged 7:35/mile.
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| Saucony Cortana III 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 to Spring Creek Trail. 7 miles. Tried to keep it a bit up-temp, and ended up averaging about 6:30/mile.
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| Brooks Launch White 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 to Poudre Trail. 7 miles, averaged 6:48/mile.
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| Brooks PureConnect Black Miles: 7.00 |
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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 |
| Power Trail/Mason Trail/Fossil Creek Loop with Mike. 8.25 miles, averaged 6:42/mile.
50 miles this week, woohoo!
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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 |
| Redstone Canyon with Mike. 10 miles, averaged 6:42/mile. Sunny and in the 60s, shorts and no shirt felt awesome.
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| Saucony Cortana III 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 |
| Power Trail to Spring Creek Trail. 8 miles, averaged 7:33/mile.
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| Brooks PureFlow Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 2.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Power Trail to Poudre Trail. 7 miles, did a couple miles of tempo at the end (5:55, 5:49). Averaged 6:48/mile overall.
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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 Spring Creek Trail, 8 miles, averaged 6:55/mile. Did some strides.
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| Brooks PureConnect Black Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 3.00 | 0.00 | 0.00 | 8.00 |
| Power Trail to Spring Creek Trail. Did 8x2-minute fartlek with 60s recovery on the way back, with a tailwind. Ran 5:15-5:25/mile pace during the intervals. Nothing great, but most importantly the hip had no pain.
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| Brooks PureFlow 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 Spring Creek. Easy 8 miles. Very windy.
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| Saucony Cortana III Miles: 8.00 |
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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 |
| Lory State Park trails with Mike and Craig. 12 miles, averaged 7:30/mile.
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| Brooks PureFlow Miles: 12.00 |
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| | 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 |
| Neighborhood Loop. 3.5 miles, averaged 7:40/mile.
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| Brooks PureConnect Black Miles: 3.50 |
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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 Creek. 9 miles, averaged 7:15/mile. Did 8 strides on the way back.
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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 Poudre Trail. Brisk tempo. Averaged 6:15/mile overall for 8 miles...6:30-6:40 on the way out into the wind, and 5:50-6:00 on the way back.
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| Brooks PureFlow 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 |
| Easy 9 miles.
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| Saucony Cortana III Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 4.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Power Trail to Spring Creek Trail. 9 miles, did 7x3-minute fartlek, with 90s recovery. Interval paces were about 5:20/mile on average. Averaged 6:15/mile for the entire run. Felt really good.
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| Brooks PureFlow Miles: 9.00 |
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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 Trail, south. 9 miles, averaged 7:20/mile.
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| Brooks PureConnect Black Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
| Redstone with Mike and Craig. 13.25 miles, averaged 7:20/mile. Was snowing, windy, and nasty. Can't wait for summer.
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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 |
| Cottonwood Plains Loop, plus add-on, with Mike. 8.25 miles, averaged 6:43/mile.
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| Saucony Cortana III 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 |
| am - fossil creek park, 4 miles, no watch
noon - power trail to spring creek trail, 7 miles, averaged 7:20/mile. Did some strides on the way back.
Finally decided to retire my beloved Saucony Kinvara I's. 4 years and nearly 1800 miles, a very nice shoe. But the exterior is starting to fall apart.
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| Saucony Kinvara Miles: 4.00 | Brooks PureConnect Black Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 8.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Power Trail to Poudre Trail. 10 miles, with 8 miles being tinman tempo pace. Tempo portion averaged 5:45/mile. Averaged 6:03/mile for the entire run.
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| Brooks PureFlow Miles: 10.00 |
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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 |
| am - Fossil Creek Park, 4 miles, no watch
noon - Power to Spring Creek, 7 miles, averaged 7:35/mile.
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| Mizuno Wave Sayanora Miles: 4.00 | New Balance Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.25 | 0.00 | 3.75 | 0.00 | 0.00 | 11.00 |
| power trail to poudre trail south, 11 miles. Did 5x4-minute fartlek, 2-minute recoveries. Interval pace was 5:15-:5:20/mile. Not great, but not bad either.
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| Brooks PureFlow Miles: 11.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Power TRail to Spring Creek Trail. 9 miles, averaged 7:40/mile. Raining.
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| Saucony Cortana III Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Ran with Mike on the dirt county roads east of Timnath. 15 miles, averaged 6:29/mile. Beautiful day.
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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 |
| noon - power trail to spring creek trail. 8 miles, averaged 7:29/mile.
pm - fossil creek mile, 4 miles, no watch.
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| Mizuno Wave Sayanora Miles: 4.00 | Brooks PureConnect Black Miles: 8.00 |
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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 |
| am - fossil creek park, 5 miles, easy.
noon - Power Trail to Poudre Trail. 7 miles, 7:54/mile. Did 6 strides.
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| Saucony Cortana III Miles: 5.00 | New Balance Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 4.00 | 2.00 | 0.00 | 0.00 | 12.00 |
| Workout. Power Trail to Spring Creek Trail, did 2x-3-mile tempo. Splits were (5:37, 5:39, 5:36) and (5:26, 5:21, 5:16). 12 miles, total, averaged 6:30/mile. Felt pretty decent.
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| Brooks PureFlow Miles: 12.00 |
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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 - Fossil Creek Park, 4 miles, no watch.
noon - Power Trail south. 6 miles, averaged 7:25/mile.
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| Brooks PureConnect Black Miles: 4.00 | New Balance 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 |
| am - Easy 5 and some strides, Fossil Creek Park, no watch. 5K race tomorrow!
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| | Race: |
Sharin O' The Green 5K (3.107 Miles) 00:15:46, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.90 | 0.00 | 0.00 | 3.10 | 0.00 | 12.00 |
| Sharin O The Green 5K today. I was thinking I was in shape enough for 15:30-15:40 range, under good conditions. We had a pretty strong wind during the second half of the race, and I ended up at 15:46 and 3rd place, which I was happy with...estimating about a 10 second loss of time due to the wind, based on other people's performances. So I'm close to where I thought I was at...not in great shape, but not terrible for March, and trending upward. Now I have 4 weeks until the Horsetooth Half, and I hope to make good strides in fitness by then.
Mike won with 15:30 (he was 15-teens last year). Another guy I didn't know was 6 seconds ahead of me, and 4th place was 4 seconds behind me...so I managed to stay in the money. Mile splits were 4:53, 5:10, 5:10, :33. I hate 5Ks.
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| Saucony A5 Flat Miles: 12.00 |
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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 |
| Power Trail to Arapahoe Bend with Mike. 15.75 miles, averaged 6:56/mile. Felt pretty good after the race, although got a little sore during the last half of the run.
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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 |
| noon - Power Trail to Spring Creek Trail. 8 miles, averaged 7:40/mile.
pm - south neighborhood route, 4 miles, no watch.
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| Brooks PureConnect Black Miles: 4.00 | Saucony Cortana III Miles: 8.00 |
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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 |
| Power Trail to Poudre Trail, 12 miles. Pretty windy today, but tried to run some tinman tempo. Averaged 6:35/mile for the run.
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| Brooks PureFlow Miles: 12.00 |
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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 |
| noon - Power Trail to Spring Creek Trail. 8 miles, averaged 7:25/mile. Did some strides on the way back.
PM - Fossil Creek Park with Zoe, 4 mile, no watch.
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| Brooks PureConnect Black Miles: 4.00 | New Balance 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 | 5.00 | 0.00 | 0.00 | 12.00 |
| Workout. Power Trail to Poudre Trail. Warmed up 3 miles, then did 8x1km, with 60s recovery.
Splits were 3:14, 3:12, 3:12, 3:13, 3:14, 3:12, 3:07, 3:08.
3-mile cooldown. 12 miles total, averaged 6:26/mile.
Felt decent, but it's definitely an early-season workout.
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| Brooks PureFlow Miles: 12.00 |
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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 south, down to Carpeter and back up through my neighborhood and back on Powr Trail. 10 miles, averaged 7:40/mile.
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| Saucony Cortana III Miles: 10.00 |
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| | 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 with Mike and Craig. Ran from Mike's house, past Dixon Reservoir, and then the first 8 miles of the Horsetooth Half course. Came back on Overland and through Spring Canyon Park. 18 miles, averaged 7:10/mile. Snowing the whole time.
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| Brooks PureFlow Miles: 18.00 |
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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 |
| Cottonwood Plains, 5 miles, no watch.
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| Brooks PureConnect Black Miles: 5.00 |
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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 |
| Anaheim, CA for work. I miss Colorado, this place is not that great. Santa Ana River Trail, 12 miles total. Total hellhole. Ran brisk for about 8 miles. Averaged 6:29/mile overall. Can't wait to get home.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 6.00 | 0.00 | 0.00 | 12.00 |
| Workout. Did 6x1-mile, with 2-min recoveries. Power Trail to Spring Creek Trail.
First 2 were into the wind, last 4 with the wind.
Splits were 5:35, 5:35, 5:19, 5:20, 5:13, 5:20.
Not a great workout, but I'll have to live with it. Travel is hard on training.
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| Brooks PureFlow Miles: 12.00 |
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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 |
| noon - ran home and back. 8 miles, avraed 7:19/mile
pm - fossil creek park, 4 miles, no watch
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| Brooks PureConnect Black Miles: 4.00 | Saucony Cortana III Miles: 8.00 |
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| | 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 |
| Horsetooth Half course. 17 miles, averaged 7:09/mile. Ran the uphills hard.
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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 |
| Cottonwood Plains Loop. 6.25 miles, no watch.
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| Brooks PureConnect Black Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| am - fossil creek to mason trail. 8 miles, averaged 8:10/mile. Did some strides
pm - cottonwood plains, 5 miles, no watch.
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| Saucony Cortana III Miles: 5.00 | Brooks PureFlow Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 9.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Workout: 3x3-mile, with half-mile recoveries. Route was Power Trail to Spring Creek Trail. Warmed up 2 miles.
(5:45, 5:45, 5:46), (5:41, 5:24, 5:30), (5:29, 5:38, 5:48)
Cooled down 1 mile.
Not great, but it's done.
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| Brooks PureFlow Miles: 13.00 |
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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 |
| Easy 10 miles, Power Trail to Poudre Trail south. Averaged 7:24/mile.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 8.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Workout. Power to Poudre. Did 10x1km, 60s recoveries.
Warmed up 3.5 miles.
Splits were 3:09, 3:13, 3:11, 3:09, 3:12, 3:08, 3:07, 3:07, 3:07, 3:09
Cooled down 2 miles. Felt pretty good overall.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| am - fossil creek park, 5 miles easy
noon - Power Trail to Spring Creek Trail, 8 miles, averaged 7:39/mile
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| Brooks PureConnect Black Miles: 8.00 | Saucony Cortana III Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.50 | 0.00 | 0.00 | 0.00 | 0.00 | 18.50 |
| 30K Death Loop. Had a good group:Mike, Spencer, Seamus, and James, and myself. Very tough loop that goes around Horsetooth Reservoir, with a lot of climbing during the last half of the run. All 5 of us crashed pretty hard, but it was a good run. Averaged 6:50/mile overall.
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| | 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 |
| Ended up just doing 3.5 miles (neighborhood loop). Legs were not sore, but pretty fatigued from yesterday. Pace was a blistering 8:20/mile.
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| Brooks PureFlow Miles: 3.50 |
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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 |
| Fossil Creek with Zoe. Very windy, and the stroller was like a sail.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| noon - Power Trail to Poudre Trail south. 10 miles, averaged 7:24/mile Did some strides.
pm - Fossil Creek Park, 4 miles, no watch.
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| Brooks PureConnect Black Miles: 4.00 | Saucony Cortana III Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 7.00 | 2.00 | 0.00 | 0.00 | 14.00 |
| Workout. Met Mike and my office, and we did 4-3-2-1 on Power/Poudre Trail, plus some roads.
Splits were (5:35, 5:26, 5:29, 5:34), (5:31, 5:33, 5:22), (5:16, 5:36)
During the 2-mile interval, I got pretty fatigued and faded badly during the last mile. So I cut off the workout there and didn't do the last 1-mile interval (no point in running a 6-minute mile at this point).
Okay workout, but I still have a ways to go in building fitness. 14 miles, averaged 6:14/mile overall.
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| Brooks PureFlow Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| am - Boyd Lake, 10 miles, averaged 8:04/mile.
pm - Power Trail with Duncan. 4 miles, no watch.
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| Saucony Cortana III Miles: 4.00 | New Balance 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 - Power Trail from my house. 5 miles, no watch.
pm - Power Trail south from work. 5 miles, averaged 7:30/mile.
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| Brooks PureConnect Black Miles: 5.00 | Brooks PureFlow Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 miles wth some strides. 7:04/mile. Feel good, but the weather tomorrow is supposed to be wretched for a race: 3-5" of snow and 20mph wind.
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| | Race: |
Horsetooth Half Marathon (13.109 Miles) 01:12:58, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.90 | 0.00 | 13.10 | 0.00 | 0.00 | 16.00 |
| Horsetooth Half Marathon. This was my 3rd time running this race, and the 41st year for the event overall. Although technically my slowest time, still a better race than my first year, just because of conditions. We had temps around 32 degrees, a 10mph headwind, and pellet-like snow for much of the way. Plus I took a good digger on a snow-covered wood bridge along the bike path...landed straight on my stomach and almost knocked the wind out of me.
Mike, Hunter, myself, and one other guy formed a pack of 4 for the first 5 miles. We dropped the other guy on the downhill before Bingham Hill. My legs were feeling pretty beat down from the hills by the time we got to Bingham (Mile 7), but I was sticking to Mike and Hunter okay, and helped shared the lead through mile 7.
As we left Overland and got onto the Poudre bike trail, we did a sharp hairpin to get on the trail and I did not take it well, and the two other guys got about 10 meters on me right there. I started catching them a little on the bridge, but did not realize how slick it really was. Also, flats are called "flats" for a reason. Completely wiped out and landed straight on my belly. Got up pretty quick, but almost fell again on the next little turn. I've been on ice that is more grippy than a slush-covered wood pedestrian brige.
Finally jogged off the brige (it is very long, goes over wetlands), but now Mike and Hunter had about 50-75m on me. I spent the last 4 miles trying to catch Hunter (Mike ran away with the race), but couldn't close any ground. I did not feel too bad today...felt like a hard tempo at times...but just couldn't go any faster. The cold and wind did not help with the turnover. Not quite a bad as 2009 Striders Half, though.
So it was an okay race, but not great. I'm not in as good shape as I was at this point last year, but I already knew that. Things are heading in the right direction, though, and as long as I stay healthy I feel optimistic about Duluth...still a long ways off.
Mike won with 1:12:08, Hunter 2nd in 1:12:29, and then myself in 1:12:58. Without the fall, there's a chance I could have given Hunter a better run 2nd, although he looked pretty sharp today.
Splits were 6:37, 6:30, 5:13, 5:39, 5:27, 5:01, 5:32, 5:17, 5:28 (with fall), 5:13, 5:28, 4:50 (short), 6:00 (long)
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| Saucony A5 Flat Miles: 16.00 |
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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 |
| Easy recovery run, Power Trail to Spring Creek Trail. 9 miles, averaged 7:30/mile. Sore from yesterday, but body is in tact.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| noon - Power Trail to Poudre Trail south. 10 miles, averaged 7:09/mile. Still fairly sore from the race.
pm - Fossil Creek Park with Zoe. No watch.
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| Saucony Cortana III Miles: 4.00 | Brooks PureFlow Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| noon - Power Trail to Poudre Trail. 10 miles, averaged 7:20/mile. Did some strides.
pm - neighborhood loop, 4 miles, 7:45/mile.
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| Brooks PureConnect Black Miles: 4.00 | New Balance Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 5.00 | 1.00 | 0.00 | 0.00 | 14.00 |
| Workout. Took it a little easy today, as legs are still in recovery mode from Sunday. Not too bad, but enough to know to lay off a little bit. Plus it feels like I am fighting off some sort of bug.
Power Trail to Spring Creek west. Warmed up 3 miles, then did 3-2-1 at MP. Splits were (5:40, 5:37, 5:40), (5:34, 5:26), (5:18).
Felt pretty good overall, just kept relaxed and didn't try to push it up much.
Ended up with 14 miles overall, 6:30/mile.
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| Brooks PureFlow Miles: 14.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM - fossil creek to mason, 6 miles, no watch.
pm - Power Trail south, then up Southridge Greens. 8 miles, averaged 7:19/mile.
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| Saucony Cortana III Miles: 6.00 | New Balance Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 10.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Long Run/Big Workout. Ran Boyd Lake/Loveland and back. 5 miles of warmup, then did 2x5-mile MP tempo, 1 mile recovery between sets. Then 4-mile cooldown.
Tempo splits were (5:29, 5:37, 5:29, 5:33, 5:28), (5:32, 5:19, 5:19, 5:15, 5:20)
Felt really good. 20 miles total, averaged 6:14/mile.
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| Brooks PureFlow Miles: 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Power Trail. Easy 5 miles, averaged 7:41/mile.
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| Saucony Cortana III Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| noon - Power Trail to Poudre Trail. 10 miles, averaged 7:24/mile.
PM - Fossil Creek Park, 4 miles, no watch.
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| Brooks PureConnect Black Miles: 4.00 | Brooks PureFlow Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| am - Fossil Creek to Mason. 6 miles, no watch
noon - Ran home. 8 miles, averaged 7:15/mile. Did some strides.
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| Saucony Cortana III Miles: 6.00 | New Balance 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 | 8.00 | 0.00 | 0.00 | 15.00 |
| Big Workout. Ran with Mike from my work (Power Trail to Poudre Trail north). Warmed up 3 miles, then did 2-1-2-1-2 at LT.
3-min recoveries after the 2-mile intervals, 90s after the 1-mile intervals.
Splits were (5:10, 5:16), (5:14), (5:18, 5:18), (5:13), (5:12, 5:10)
Pretty good workout. It was slightly warm and a little windy, so I'm really pleased with splits given that.
15 miles total, averaged 6:20/mile overall.
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| Brooks PureFlow Miles: 15.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| am - Easy 5 miles, Fossil Creek Park. No watch.
noon - Spring Creek Trail. 9 miles, averaged 7:30/mile.
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| Saucony Cortana III Miles: 5.00 | New Balance Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| am - Cottonwood Plains Loop. 6.25 miles, no watch
pm - Spring Creek Trail. 7.75 miles, averaged 6:58/mile
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| Brooks PureConnect Black Miles: 6.25 | Brooks PureFlow Miles: 7.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 7.00 | 1.00 | 0.00 | 0.00 | 18.00 |
| Long Run/Big Workout. Boyd Lake, 18 miles. Warmed up 5 miles, then did a 8-mile mp tempo (although last mile was more like LT).
Splits were 5:25, 5:25, 5:19, 5:23, 5:27, 5:14, 5:17, 5:05.
Felt great.
Cooled down 5 miles. Averaged 6:05/mile overall.
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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 |
| am - Fossil Creek Park, 5 miles, no watch
noon - Power Trail to Spring Creek. 7 miles, averaged 7:09/mile. Did some strides.
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| Brooks PureConnect Black Miles: 7.00 | New Balance Miles: 5.00 |
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| | 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 |
| Little workout. Warmed up 6 miles, then 5-mile mp-ish tempo. Averaged about 5:35/mile. Terrible winds here the last few days, averaging about 30 mpw. I did most of the tempo with tailwind, since it's a taper week. :-)
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| Brooks PureFlow Miles: 12.00 |
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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 |
| Easy 10 miles, Power Trail to Poudre Trail south.
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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, with some strides. Power Trail to Spring Creek Trail. Averaged 7:10/mile.
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| Brooks PureFlow Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Indianapois. 4 miles with Jake. No watch.
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| Saucony Cortana III Miles: 4.00 |
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| | Race: |
500 Festiva Mini Marathon (13.109 Miles) 01:07:25, Place overall: 18, Place in age division: 6 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.90 | 0.00 | 13.10 | 0.00 | 0.00 | 19.00 |
| 500 Festival Mini Marathon (aka "Indy Marathon", aka "Half Marathon"). This was my 3rd time running this race, and I was hoping this would be the year to break the Top 10. Not be, as 10 Kenyans broke 1:05. Unusual depth this year, and I had my lowest finish (18th), despite running my fastest time (1:07:25).
So I did get a course best, which is a positive, but over a minute off my PR, which is a negative. We had a decent day to run, with temps right around 50 degrees, but about a 10-15 mph breeze at some points. Fortunately, the last couple miles had a net tailwind, otherwise I think my finish would have been worse.
Never really felt sharp at any point durng this race. Startws out right behind Jake, but then I let him go after 2 miles, as I was happy with opening in 10:04 2-mile and did not want any faster. Was 15:45 at 5K, then slowed a bit...next 5K was 15:58, and the following 5K in 16:02 (15K spit was 47:45). Just hung on the last 4 four miles, but coudn't make up much ground, other than passing blown-up Kenyans jogging it in, and a couple local runners. Another positive was -that no one passed me during the race.
I got within 3 seconds of Jake at Mile 7, but then he pulled away as we left the Speedway, and ended up about 25 seconds ahead at the finish. But I did beat one of the guys that beat me at Horsetooth 3 weeks ago, so I'll take that as improvement at least.
I was surprised to only be 18th with the time I had; while not stellar, sub-1:08 is usually good for top 10...but not even close this year. Apparently the Kenyans all got the memo about the $3500 cash prize, and the winner was 1:01:50-ish, with 6 total under 1:03. Usually the race is won with a low 1:03. I think I was the 4th American.
My right quad starting hurting at 1 mile in, which is crazy, since I haven't had any quad issues and did not feel it any other day. It hurt more as the race went on, but just kind of dealt with it...but was hobbling during the cooldown until it loosened up. My left leg feels like it did a moderate workout and my right leg feels like it ran St George. Weird.
So not a great race, did not feel sharp or good at any point in time, but not a disaster either. It's a course best, so I'll have to take that. Got 7 weeks until Grandmas, and I do think I'm on the right trajectory, it's just a matter of getting the mileage and quality workouts during that time, and I think it can be a pretty good marathon.
Splits: 5:02, 5:02, 5:10, 5:00, 5:17, 5:06, 5:03, 5:14, 5:06, 5:22, 5:04, 5:13, 5:13, 0:29
The wind affected the variability of splits! Every other mile was slow...
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| Saucony A5 Flat Miles: 19.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| noon - easy 4 miles, Power Trail. Right quad is still sore, but is starting to recover. 8:00/mile.
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| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Power Trail to Poudre Trail, south. 10 miles, averaged 7:20/mile.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 6.00 | 0.00 | 0.00 | 15.00 |
| Big Workout. Ran with Mike. Warmed up 5 miles (Power Trail to Poudre), then then 6x1-mile @ LT, with 2-minute recoveries. Quad is still a little sore from the race Saturday, but the workout went alrights.
Splits were 5:09, 5:13, 5:09, 5:09, 5:09, 5:07.
Cooled down 3 miles. 15 miles total, averaged 6:15/mile.
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| Brooks PureFlow Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| am - Fossil Creek to Mason Trail. 6 miles, no watch
noon - Power Trail to Spring Creek Trail. 9 miles, averaged 7:30/mile.
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| Saucony Cortana III Miles: 6.00 | New Balance Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| am - Fossil Creek to Mason Trail. 7 miles, no watch.
noon - Ran home. 8 miles, averaged 7:30/mile.
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| Brooks PureConnect Black Miles: 7.00 | Brooks PureFlow Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 22.00 | 0.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| Long run with Mike. Boyd Lake, 22 miles, averaged 6:36/mile
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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 |
| noon - Power Trail to Poudre Trail. 10 miles, averaged 7:32/mile. Thought about doing a workout today, but am still a bit sore a fatigued from the Indy race combined with last week's training. So very slow and easy today.
pm - Fossil Creek Trail, 5 miles, no watch.
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| New Balance Miles: 5.00 | Saucony Kinvara V 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 |
| noon - Power Trail to Spring Creek Trail. 10 miles, averaged 7:18/mile. Did some strides.
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| Brooks PureFlow Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 10.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Big Workout. Met Mike at work, and then we warmed up 3 miles and did a 10-mile MP tempo, cooled down 3 miles.
Route was Power to Sping to Poudre south, to Arapahoe Bend. Had tailwind the first 5 miles, and headwind the last 5 miles.
Splits were 5:37, 5:34, 5:27, 5:21, 5:16, 5:36, 5:40, 5:36, 5:30, 5:16
Pretty pleased with this workout. Splits weren't amazingly fast, but we eased into the workout, conserved energy with the tailwind, and then were able to finish decently strong going into the headwind. 10-mile tempos are never easy.
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| Saucony Kinvara V Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| am - Cottonwood Loop, 7 miles, averaged 7:48/mile
noon - Power Trail to Spring Creek Trail. 8 miles, averaged 7:18/mile
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| New Balance Miles: 7.00 | Brooks PureFlow Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| am - Fossil Creek to Mason Trail, 6 miles, no watch.
noon - Power Trail to Poudre Trail north. 9 miles, averaged 7:17/mile.
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| Saucony Cortana III Miles: 6.00 | Saucony Kinvara V Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 23.00 | 0.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| Long Run. 23 miles with Mike. We did the first 5 miles on a mix of bike trail and dirt (mud) trails up the foothills until we eventually popped out onto Centennial on the Horsetooth course. Ran from there into Bellvue, and then headed up toward Rist Canyon. Turned around at 10 miles and came back on the Poudre Trail and then south on Overland. Ended with 2 laps around Spring Canyon park on trails.
23 miles total, averaged 6:42/mile. The first half was fairly slow due to the hills and muddy trails, but we probably averaged 6:15-6:20 for the last half. Refueled with omlets.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Power Trail, ez 5 miles, averaged 7:20/mile.
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| Brooks PureFlow Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.30 | 0.00 | 6.20 | 0.00 | 0.00 | 20.50 |
| am - Big Workout, with Mike. Warmed up 4 miles on Power/Spring Creek Trails (west), then did 10x1km, with 75s recoveries.
Splits were (3:11, 3:08, 3:10, 3:10, 3:10), (3:01, 3:02, 3:00, 3:04, 2:59).
First 5 were net uphill, then turnaround, last 5 were net downhill...although more of a gradient than a true hill.
Felt really good, given that it was a little warm out, plus just 2 days after a 23-miler. Fitness is definitely setting in.
16 miles, total, averaged 6:26/mile.
pm - Altitude Run Club. 4.5 miles, average 7:37/mile.
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| Brooks Launch White Miles: 4.50 | Saucony Kinvara V Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| am - Fossil Creek to Mason. 6 miles, no watch.
noon - Power Trail to Poudre Trail west. 9 miles, averaged 7:22/mile.
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| New Balance Miles: 9.00 | Brooks PureFlow Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 9.00 | 1.00 | 0.00 | 0.00 | 16.00 |
| Big Workout, progression run with Mike and James. Power Trail to Poudre south, to Araphoe Bend.
Splits were 7:28, 6:42, 6:20, 5:49, 5:57, 5:48, 5:36, 5:28, 5:23, 5:25, 5:17, 5:17, 5:08.
Cooled down 3 miles. 16 miles total, averaged 6:08/mile.
|
| Saucony Kinvara V Miles: 16.00 |
|
| | 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 |
| am - Donath Lake Loop. 6.25 miles, no watch
noon - Power Trail to Spring Creek Trail. 8.75 miles, averaged 7:22/mile.
|
| Brooks PureConnect Black Miles: 6.25 | New Balance 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 |
| am - Power Trail - Mason Trail loop. 8 miles.
pm - Fossil Creek to Mason Trail. 7 miles, no watch.
|
| Saucony Cortana III Miles: 7.00 | Brooks PureFlow Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Double Bacon Strip with Mike and James. Averaged 6:41/mile. Just cruised it...have Bolder Boulder on Monday!
| |
|
| | 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. Did some strides on the way back. Bolder Boulder tomorrow.
|
| Saucony Kinvara V Miles: 5.75 |
| |
| | Race: |
Bolder Boulder (6.214 Miles) 00:32:18, Place overall: 13, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.30 | 0.00 | 6.20 | 0.00 | 0.00 | 16.50 |
| Bolder Boulder. Not a great race, rather disappointed in the time and place...although certainly won't let it ruin my day. Never felt good at any point, every mile split was slower than last year. Only difference is that last year I tapered, whereas this year I had a 106-mile week under my belt going into. So it goes with marathon training. Not sure how to approach Duluth now, as no race I've done this year point to 2:18, or even 2:20. But workouts lately have been great.
Warme up 2 miles, ran the race, warmed down 2 miles, and then did 6-mile shakeout when I got home.
Mile splits were 5:03, 5:05, 5:16, 5:16, 5:08, 5:19. Moved up through most of the race; 2 guys passed me, but I passed one back. Just slow every mile was the problem.
|
| Saucony A5 Flat Miles: 10.25 | New Balance Miles: 6.25 |
| |
| | 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. 8 miles, averaged 8:05/mile. Tired.
|
| Brooks PureFlow Miles: 8.00 |
|
| | 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 |
| am - Power Trail-Mason Trail loop. 8 miles, no watch.
noon - Power Trail to Poudre. 8 miles, averaged 7:24/mile.
|
| Brooks PureConnect Black Miles: 8.00 | New Balance Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 23.00 | 0.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| I ended up taking Thursday and Friday off. Was a bit under the weather. Still had a sore throat this morning, but enough energy. Drove out to run the Poudre Trail in Windsor, but it was flooded, so came back home and ran the Boyd Lake-Loveland route from my house. Tried to keep the pace pretty honest, and ran the second half faster than the first half.
23 miles total, averaged 5:59/mile (2:17)
|
| Saucony Kinvara V Miles: 23.00 |
|
| | 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 to Harmony and back. 5.75 miles, no watch.
|
| Brooks PureFlow Miles: 5.75 |
|
| | 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 |
| Have not been feeling well for the past few days. Was feeling better by evening and did the club run at Altitude after work. 5 miles, slow pace.
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.25 | 0.00 | 0.00 | 0.00 | 0.00 | 16.25 |
| feeling a bit better
am - Donath Lake Loop. 6.25 miles, no watch.
noon - Power to Spring Creek. 10 miles, averaged 7:42/mile.
|
| Saucony Cortana III Miles: 6.25 | Brooks PureFlow Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 8.00 | 0.00 | 0.00 | 20.00 |
| Big Workout, ran with Mike. We did 4x2-mile, with 3-min recoveries. Was a little warm this morning (>70), but a slight breeze helped cool things.
Route was Power Trail to Spring Creek.
Warmed up 3 miles.
Splits were (5:17, 5:15), (5:22, 5:17), (5:20, 5:05), (5:11, 5:10).
This was a nice workout. Some splits were slowed down by having to "portage" the trail underpasses, which were flooded by Spring Creek.
16 miles total, averaged 6:18/mile.
pm - 4-mile shakeout on Fossil Creek trail. No watch.
|
| Brooks PureFlow Miles: 4.00 | Saucony Kinvara V Miles: 16.00 |
|
| | 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 |
| am - Fossil Creek to Mason. 6 miles, no watch.
noon - Power Trail to Spring Creek. 10 miles, averaged 7:22/mile.
|
| Brooks PureConnect Black Miles: 16.00 |
|
| | 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 |
| am - Power-Mason-Fossil Creek Loop. 8 miles, no watch
noon - Power Trail to Spring Creek Trail. 8 miles, averaged 7:09/mile. Did some strides.
|
| New Balance Miles: 8.00 | Brooks PureFlow Miles: 8.00 |
|
| | Race: |
Unleash the Beast 5K (3.107 Miles) 00:16:40, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 3.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| Helped out at the 5K race this morning, which my sponsor puts on. They didn't need me during the actual race, so I grabbed a number and did a workout. Splits were about 5:25, 5:25, 5:10. Took 2nd.
Did a cooldown with some of the guys, and then met up with Mike and ran 13 more miles, up to Horsetooth Reservoir and back. Ended up with 21 miles for the day, spread out over several hours.
|
| Saucony Kinvara V Miles: 21.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 7.00 | 3.00 | 0.00 | 0.00 | 14.00 |
| Medium Workout, with Mike. Power Trail to Spring Creek Trail.
Workout was the classic 4-3-2-1. We eased into it, so started slow, but ended well.
(5:48, 5:52, 5:31, 5:26), (5:11, 5:18, 5:17), (5:16, 5:12), (5:05)
14 miles total, averaged 6:01/mile. Taper time.
|
| Saucony Kinvara V 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. 5 miles, no watch.
noon - Power Trail to Spring Creek. 9 miles, averaged 7:10/mile.
|
| New Balance Miles: 9.00 | Brooks PureFlow Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.25 | 0.00 | 0.00 | 3.75 | 0.00 | 14.00 |
| Medium Workout with Mike. We went on pretty much every trail from my work, but kept having to turn around due to flooding.
Warmed up 5 miles, then did 6x1km, with 75s recovery. Pace was probably close to VO2Max
Splits were 3:03, 3:04, 3:04, 3:03, 3:04, 3:01
It was pretty warm out, and I think the heat worked us over more than anything. The last real workout is in the bag, and now just have a little 5K on Sunday, and then Duluth.
14 miles total, averaged 6:45/mile.
|
| Saucony Kinvara V Miles: 14.00 |
| |
| | 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 - Donath Lake Loop. 6.25 miles, no watch
noon - Power Trail south. 6.75 miles, averaged 7:15/mile
|
| New Balance Miles: 6.25 | Brooks PureFlow Miles: 6.75 |
|
| | 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 |
| am - Fossil Creek to Mason. 7 miles, no watch.
noon - Power Trail, 5 miles, averaged 7:20/mile. Did soime strides.
|
| Brooks PureConnect Black Miles: 7.00 | Saucony Cortana III Miles: 5.00 |
|
| | 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 |
| Easy 7 miles, with some strides. Mason Trail to Coventry to kathy Fromme Prairie. Averaged 7:05/mile.
|
| Saucony Kinvara V Miles: 7.00 |
|
| | Race: |
Father's Day 5K (3.107 Miles) 00:15:36, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.50 | 0.00 | 3.00 | 0.00 | 11.00 |
| Father's Day 5K, did it as a little tune-up for Duluth, as well as a cherry-pick money race. Ended up winning by almost 2 minutes. Splits were very even: 5:00, 5:08, 4:53...but 2nd mile was obviously long and 3rd mile short, so held about 5-minute pace the whole way. I have zero foot speed right now, but recovered instantaneously, so I guess I'm ready for a marathon.
|
| Saucony A5 Flat Miles: 4.00 | New Balance Miles: 7.00 |
| |
| | 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 |
| am - Fossil Creek Trail. 4 miles, no watch.
Last double-day!
|
| Brooks PureFlow Miles: 4.00 | Nike Zoom Fly Miles: 6.00 |
|
| | 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 |
| Power Trail to Spring Creek. 6 miles, averaged 6:57/mile.
|
| Nike Zoom Fly Miles: 6.00 |
| |
| | 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 |
| Power Trail, easy 5 with strides. Averaged 6:50/mile |
| Saucony Kinvara V Miles: 5.00 |
|
| | 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 |
| In Duluth, 4 miles and strides with Mike. |
| Nike Zoom Fly Miles: 4.00 |
|
| | Race: |
Grandmas Marathon (26.219 Miles) 02:17:54, Place overall: 17 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 26.20 | 0.00 | 0.00 | 0.00 | 27.20 |
| Grandmas Marathon. Obviously I'm thrilled with the race, did not think I had the fitness. Tremendous pack effort today. About to board a plane, so will write a full report tomorrow.
***Executive Summary***
I can't believe it. Where did that come from?
***Full Report***
Traveled out to Duluth with my training partner Mike on Friday. We flew into Minneapolis and rented a car to take up to Duluth, which ended up being under $200 for flight + car. Nice. Did the usual pre-race things, packet pickup, spaghetti dinner, relaxed in hotel room, etc. Watched Ironman 2 on TV, which might need to become marathon tradition now. Duluth was cold and foggy, which is the only thing I've experienced there.
When I travel to races, I am always paranoid of forgetting my flats or singlet, or something crucial. I've gotten a lot more relaxed about race lately though, almost to a fault. As result of my laxness, I ended up forgetting my watch. So I would be running this race "naked"! Meh, no worries. Either I'll run fast enough or I won't, the watch won't help that. Plus, I anticipated the course would have a few clocks set up to gauge off of. If anything, it would be liberating to not have a watch.
Got up at 5:15am on Saturday, ate a bagel and a banana, drank a bottle of Emergen-C-laced water, plus 2 cups of coffee. The bus left to shuttle up to the start line at 6am sharp.
Once we got to the start, we had about an hour to use porta-potties, warm up, and drop gear.
Mike and I had been scoping out the weather literally almost every hour during the previous day. Temperature was looking to be very good (~50 degrees and cloudy), but the wind forcast keep shifting. The final forcast looked to be a very light wind (2-4 mph), but going toward the E-NE, which would be a headwind. And day of the race, that's what it appeared to be: very little wind, I'd say about 2 mph headwind at the start...not bad, but not a tailwind either! But it was definitely great conditions to run in...not hot and not windy. That's all I ask for: a fair chance to prove my fitness.
Still, even with a very slight headwind, pack running would be very important. Even an unnoticeable headwind can take it's tool in time over 26.2, and I had no margin to spare. Plan was to get in a pack, tuck in, and do not leading.
Mike and I were unsure what sort of pack we'd have for the sub-2:18 pace. The answer was: a big one! It was the most amazing pack I've even race with, better than Boston and Trials.
Our pack formed very quickly during the first mile. The lead pack (of about 20 Kenyans, plus Nick Arciniaga, went through Mile 1 in about 5:00, and our pack wisely gauged off them, let them go early, and rolled through at 5:14 (reported by someone in the group, since I had no other way of knowing!)
By the 2nd mile, our pack settled into a groove. We had perhaps 12-14 people. The truly remarkable thing is that this pack held intact all the way to Mile 20, with almost no people falling off until then. Pace felt easy, as it should have. I had no tightness or anything hurting, and health was good. All I could ask for.
Mostly I just tried to tuck in, and let other people take the leading duties, and thereby take what little wind there was. I feel like the wind picked up slightly during the race, but it was never more than 4-5 mph. We ran in and out of fog, and I felt quite cold at times (was wearing singlet and shorts, no gloves), when in the really foggy areas. I was fairly drenched early on in the race, from all the mist. Hydration strategy was this: open my mouth and breathe in!
There was a clock at 10K, and we went through it in 32:38 (5:16/mile). Seemed to be right on.
There was very little talking in the group, but a general understanding that we were all after the same thing. There were a couple Kenyans with us, but almost everyone was American, going for the Trials standard.
The pack was nebuluous and just flowed. Different people would come up and take the lead at times, but I'd say about 2 guys took it upon themselves for pacesetting duties. Fine with me. The rest of us bounced around in the pack, continually shifting, moving to get water bottles, etc. We'd share water at times, and generally watched out for each other, taking good tangents, not cutting people off, etc.
There was a clock at 10 miles, and we were at 52:15 (5:14/mile), meaning we had picked it up a little. Turns out mile 9 was a 5:05, according to one runner with a watch, so that's where we banked the time.
Apparently that split must have made people a little too comfortable. My next split was the half marathon, which was exactly 1:09:00. Taking our 10 mile split, and this half marathon split, Miles 11, 12, 13 must have averaged in the low 5:20s!
As far as how I was feeling...not terribly optmistic! I felt great through 4 miles, effortless. By 10K, I was already getting some tightness in my hammies, and a little leg fatigue. Lungs felt awesome...breathing like an easy jog. By half marathon, my legs were still tight, feeling a little beat up, and pace certainly did not feel easy. But my breathing was still really good, so I used that as encouragement. But this certainly was not the easiest-feeling first half I've done, and I've felt better through 13.1 at Indy both times I ran it, at Trials, and at a lot of my Utah marathons (TOU, UVM, St George). So gauging off of how I felt, compared to past marathons, make me a little skeptical that 2:18 could happen, especially since it would take a negative split.
But I didn't dwell on it. I was there in 1:09:00. I felt okay. There was a great pack. And I would keep going.
After the half, I did not get any clock feedback until Mile 20. At this point the group was getting very serious, and there was virtually no talking anymore. We just clicked along. I could feel my body taking on accumuating fatigue, and I had no idea if pace was going south on me, but I just tried to stay focused on the current pace, and worry about time once I got to 10K left. From 17 to 20, I was just counting down the miles to 20, so that I could turn the marathon into a 10K race, which I could handle mentally.
Finally got to 20 miles, and I finally got my clock feedback: 1:44:51. Meaning we were under 5:15/mile again, and 13-20 was a blazing 5:12/mile pace for the whole pack. I think a few people saw the half split as a little slow, and tried to compensate.
But I was a little startled to find myself at Mile 20, with 10K to go, on pace for Trials, and with money in the bank...and with legs under me! At this point, for the first time, I actually thought I could make the standard...but woud take a 33:00 10K.
It was time for the race to start.
It was also time for our pack to break. Right at 20, a couple guys broke off, and I broke off with them. I pushed Mile 21 pretty hard, and immediatey regretted it within the mile. My legs went from feeling okay, to pretty bad. I could feel myself slowing, and still had 5 miles left. That 4mph headwind suddenly felt very strong, and my legs suddeny felt very heavy. Shoot.
But then my race was essentially saved by a guy coming up behind me and passing me. I knew I had to go with him. I tucked in behind, and it worked...I felt a lot better immediately, and got back in a little groove. A painful groove, but a groove nonetheless.
During the last 5 miles of the race, we got into Duluth, and hit the only real uphills of the race...as well as some nice long downhills. I tried to just survive the uphills, and make up time on the downhills. Again, I had no idea of pace during this stretch from Mile 20 to 25. I just tried to the run the pace of the guy in red ahead of me, didn't know if we were staying on or falling off. Sure felt like I was falling off!
But when we got to a clock at Mile 25, it read 2:11:16. (5:17/mile from 20-25). Doing the math, I figured if I could run 5:30, plus 1:10 for the last 0.2, then I could get 2:18! I was in disbelief. How?
The guy in red had dropped me...he was finishing really strong. I was not, and knew it was going to be very close. My legs had nothing left. I think I was fit enough to race 25, not 26.2. But with the time in my head and the crowds at my side, I willed my legs forward. Short, fast turnover, that would have to do.
There was one more random clock, no idea the mile marker, but flipped over 2:15:00 when I went by. I had 3 minutes to get to the finish. Tried to go faster, but it didn't work.
Finally made the final turn, and I could see the finish, and the finish line clock. 2:17:15. I had 45 seconds to make the final stretch, but it must have been 200 meters...a long finish. Sooo many times, I've underestimated how long it takes to finish, from when I can first see the clock. Watching it click over 2:18 would not be acceptable.
It was painful watching that clock click over though. My legs were pretty much locked up, and the finish seemed so far away. I was already going all out, but when I saw it flip over 2:17:40, I tried to find one more gear and just laid out whatever was left. Now that was painful! My "finishing kick was more of a stumble. But the clock said :52 when I I crossed the mat.
Wow.
Where did that come from?
Why were all my tuneup races so slow? I had no indicator this was possible...
How did I negative split despite not feeling great at the half?
Thank you God for good legs and good health.
Thank you for the opportunity of a 3rd Trials.
Can't believe it.
5:33 pace for the last 1.2; it was all I had in me and it was barely enough.
|
| Saucony A5 Flat Miles: 27.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| On vacation (family road trip to Michigan and then Indiana). Ran from our motel in Grand Rapids, just down 44th St to Division and back. 2 miles total, felt pretty bad. As expected for first day back post-marathon.
|
| Nike Zoom Fly Miles: 2.00 |
|
| | 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 |
| Grand Rapids again. This time ran west n 44th, to Buck Creek trail. Estimated 3 miles, no watch.
|
| Nike Zoom Fly Miles: 3.00 |
|
| | 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 |
| In Livonia, MI (Detroit suburb). Ran from our hotel down to 7-mile Rd, and then 7-mile down to Gill, and back. Ended up being abouut 4.5 miles total, according to GMap. No watch. Felt a bit better today, starting to get my stride back.
|
| Nike Zoom Fly Miles: 4.50 |
| |
| | 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 |
| Same thing as yesterday.
|
| Nike Zoom Fly Miles: 4.50 |
| |
| | 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 |
| In Brazil, IN. Ran on the county roads from my parent's house. 5 miles, no watch.
|
| Nike Zoom Fly Miles: 5.00 |
|
| | 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 |
| At my parent's again, similar route as yesterday, except 6 miles this time. Felt the best I've been since the marathon.
|
| Nike Zoom Fly Miles: 6.00 |
|
| | 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 |
| Last day in Indiana. 7 miles, similar route as previous days.
|
| Nike Zoom Fly Miles: 7.00 |
|
| | 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 |
| Neighborhood Loop. 3.5 miles,no watch.
|
| Saucony Cortana III Miles: 3.50 |
|
| | 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 |
| Fossil Creek to Mason. 8 miles, no watch.
|
| Saucony Kinvara V 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 to Poudre Trail. 8 miles, averaged 7:06/mile.
|
| Nike Zoom Fly 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 - Mason - Fossil Loop. 8 miles, no watch.
| |
|
| | 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, averaged 7:10/mile.
|
| Saucony Kinvara V 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 |
| Power Trail to Spring Creek Trail. 8 miles, averaged 6:55/mile.
|
| Nike Zoom Fly 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 |
| Boyd Lake with Mike. 10 miles, averaged 6:41/mile.
|
| Saucony Kinvara V Miles: 10.00 |
|
| | 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 |
| Neighborhood Loop. 3.5 miles, no watch
|
| Asics Blue/Yellow Miles: 3.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Power Trail to Spring Creek Trail. 9 miles, averaged 6:40/mile.
|
| Nike Zoom Fly 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 |
| In Sterling for work. 8 miles on some county rd. Averaged 6:20/mile.
|
| Brooks PureFlow 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 |
| Donath Lake Loop. 6.25 miles, averaged 6:31/mile.
|
| Asics Blue/Yellow Miles: 6.00 |
|
| | 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 |
| Camped at Rocky Mountain National Park last night. This morning Mike and I ran some trails nearby the Moraine Park Campground. Did about 10 miles.
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| Brooks PureFlow Miles: 10.00 |
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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 |
| Southridge Greens Loop. 5 miles, averaged just under 8:00/mile.
| |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 7.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| am -fossil creek to mason, 7 miles, tinman tempo, about 6-min pace
pm - mason trail north, with Altitude Run Club. 4 miles, no watch.
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| Saucony Kinvara V Miles: 7.00 |
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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 Trail south. 9 miles, averaged about 7:30/mile
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| Nike Zoom Fly Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 4.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Boyd Lake with Mike. Did some tinman tempo. Averaged 6:20/mile for the 10 miles.
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| Saucony Kinvara V 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 |
| Spring Creek. 9 miles, averaged 7:07/mile.
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| Asics Blue/Yellow Miles: 9.00 |
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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 to Spring Creek. 6 miles, with strides, averaged 7:00/mile.
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| Brooks PureFlow Miles: 6.00 |
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| | Race: |
The Human Race 5K (3.107 Miles) 00:15:36, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 3.00 | 0.00 | 11.00 |
| Ran The Human Race 5K this morning. Had a very nice day...upper 60s and overcast, no wind. I took 2nd to James, who had a nice PR of 15:25. He surged ahead at the 1 mile mark and did a big negative split; I didn't try to go with him. I ran a small negative split (5:04, 5:04, 5:00), and was pretty happy with the overall time (15:36) and effort, given my lack of training since Duluth.
| |
| | 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, 6 miles, no watch
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| Asics Blue/Yellow Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 6.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Boyd Lake with Mike. Did about 6-7 miles worth of tinman tempo. 11 miles total, averaged 6:19/mile overall.
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| Saucony Kinvara V 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 Coventry with Mike. 11 miles, average 6:30/mile
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| Saucony Kinvara V Miles: 11.00 |
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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 |
| Loveland Trail to Walmart. 9.5 miles, averaged 7:15/mile.
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| Asics Blue/Yellow Miles: 9.50 |
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| | 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 |
| Neighborhood Loop. 3.5 miles, no watch.
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| Brooks PureConnect Black Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
| Redstone with Mike. 13.25 miles, averaged 6:45/mile.
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| Nike Zoom Fly Miles: 13.25 |
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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 |
| Power Trail to Poudre Trail south. 10 miles, averaged 7:15/mile.
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| Asics Blue/Yellow Miles: 10.00 |
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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 |
| Boyd Lake. Did tinman tempo for about 8 miles. Averaged 6:09/mile for 11 miles.
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| Saucony Kinvara V Miles: 11.00 |
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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 Trail. 10 miles, averaged 7:00/mile.
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| Nike Zoom Fly Miles: 10.00 |
| |
| | 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 |
| Fossil Creek to Mason. 7 miles, no watch
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| Brooks PureFlow Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles around the Ridgway State Park campground.
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| Asics Blue/Yellow Miles: 5.00 |
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| | Race: |
Mt Sneffels Half Marathon (13.109 Miles) 01:10:30, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.90 | 0.00 | 13.10 | 0.00 | 0.00 | 18.00 |
| Mt Sneffels Half Marathon. Unfortunately, was not in great shape for this one, but I took it out conservatively and ended up at least finishing decently strong.
The course is at 7800', with lots of uphill the 1st 2 miles, and then net downhill on dirt roads the rest of thee way. It is deceptively hard. Mario Macias won with 1:06:10, over Jeffrey Eggleston's 1:06:36. Two Kenyans, Geofrey Terer and Stanley Boen, finished about 45 seconds ahead of me...they were coming back the last couple miles, but I would have needed about 2 more miles to catch them! I ended up at 1:10:30, which was 20 seconds faster than my time here two years ago, and not terrible off of my 50 mpw I've been running.
Mile markers were all over the place, so I'm not going to bother posting splits. What I did pick up was that I ran a slight negative split. Ran the last 11 miles alone, but it's a beautiful course and I enjoyed the day.
|
| Saucony A5 Flat Miles: 16.00 | Asics Blue/Yellow Miles: 2.00 |
| |
| | 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 |
| Neighborhood Loop, 3.5 miles, no watch.
| |
|
| | 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 Trail south, with Mike. 9 miles, averaged 6:56/mile.
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| Asics Blue/Yellow Miles: 9.00 |
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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 |
| noon - Power Trail to Spring Creek. 7 miles, averaged 7:05/mile
pm - Lemay, Southridge Greens, Fossil Creek. 4 miles, averaged 7:30/mile
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| Brooks PureConnect Black Miles: 4.00 | Nike Zoom Fly Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 4.00 | 0.00 | 1.50 | 0.00 | 12.00 |
| Workout with Mike. We did a "neuromuscular workout" (according to Mike). 30 minutes continuous with 45s at 5K pace followed by 2:15 at about 5:50/mile pace...repeated 10 times. Kind of hard, because you don't get any easy recovery, but I got used to as the workout went on, and it wasn't too bad. We were about 4:55-pace on the 45s parts, and 5:45-5:50 on the slow tempo portions. 12 miles total, averaged 6:24/mile.
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| Saucony Kinvara V Miles: 12.00 |
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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 |
| am - fossil creek. 4 miles, no watch
noon - Spring Creek to Poudre. 7 miles, no watch.
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| Brooks PureFlow Miles: 4.00 | Nike Zoom Fly 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 |
| am - fossil creek. 4 miles, no watch.
noon - Power Trail to Spring Creek. 7 miles, averaged 6:45/mile.
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| New Balance Miles: 4.00 | Asics Blue/Yellow Miles: 7.00 |
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| | 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 |
| Boyd Lake. 17 miles, averaged 7:00/mile.
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| Nike Zoom Fly Miles: 17.00 |
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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 |
| 12.5 miles with Mike. Averaged about 6:45/mile. Supposed to be a workout day, but was just too hot.
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| Asics Blue/Yellow Miles: 12.50 |
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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 |
| 9 miles, averaged 6:40/mile.
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| Nike Zoom Fly Miles: 9.00 |
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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 |
| 11 miles, brisk. Averaged about 6:10/mile.
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| Saucony Kinvara V Miles: 11.00 |
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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 |
| am - Fossil Creek, 4 miles, no watch
noon - Power Trail to Spring Creek Trail. 8 miles, no watch.
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| New Balance Miles: 4.00 | Asics Blue/Yellow Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Camped at Glacier Basin in Rocky MOuntain Natiional Park. Ran up to Bear Lake trailhead fromo the campground. First half is straight uphill, and then back down. 10 miles total, no watch.
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| Nike Zoom Fly Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.75 | 0.00 | 0.00 | 0.00 | 0.00 | 13.75 |
| Lory with Mike. Just under 14 miles, averaged about 7:10/mile
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| Asics Blue/Yellow Miles: 13.75 |
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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 |
| noon - Power Trail to Spring Creek. 8 miles.
pm - club run at Pateros Creek. 4 miles.
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| Nike Zoom Fly Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Power Trail to Spring Creek. 9 miles, averaged 7:10/mile.
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| Asics Blue/Yellow Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 3.00 | 3.00 | 0.00 | 0.00 | 12.50 |
| Workout with Mike. We did 3-2-1 temp. Started at MP for the 3-miler, and then LT for the 2 and 1-milers. About 3-min recover between sets.
Splits (5:35, 5:30, 5:25), (5:16, 5:11), (5:09)
12.5 miles total, averaged 6:20/mile.
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| Saucony Kinvara V Miles: 12.50 |
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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 |
| am - Fossil Creek Park, 4 miles, no watch
noon - Power Trail to Poudre Trail, 8 miles, averaged 7:20/mile
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| Brooks PureFlow Miles: 4.00 | Nike Zoom Fly Miles: 8.00 |
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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 |
| am - fossil creek park, 4 miles, no watch
noon - Power Trail to Sprng Creek. 7 miles, averaged 7:45/mile.
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| New Balance Miles: 4.00 | Asics Blue/Yellow Miles: 7.00 |
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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 |
| Bobcat Ridge with Mike and James. Did 3.5 laps on the loop trail. Ended up with 14.5 miles, averaged 7:55/mile.
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| Nike Zoom Fly Miles: 14.50 |
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| | 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 |
| Neighborhood Loop. 3.5 miles, no watch. Did a few strides.
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| Brooks PureFlow Miles: 3.50 |
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| | Race: |
Colorado Run Half Marathon (13.109 Miles) 01:11:37, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.90 | 11.10 | 2.00 | 0.00 | 0.00 | 20.00 |
| Colorado Run Half Marathon today. This is a nice local race. Mike and I did it as a hard tempo run. We ran together until the last 100m, then Mike took off. He has a 3:42 1500m PR, so that sealed it. Got $150 for 2nd. Nice morning; felt pretty good.
Splits were 5:23, 5:43, 5:22, 5:43, 10:36 (2-mile), 5:27, 5:59 (long?), 10:55 (2-mile), 5:30, 5:09, 5:07, 35.
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| Saucony A5 Flat Miles: 13.50 | Asics Blue/Yellow Miles: 6.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| noon - Power Trail to Poudre Trail south. 9 miles, averaged 7:36/mile.
pm - Fossil creek Park. 3 miles, no watch
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| New Balance Miles: 3.00 | Nike Zoom Fly Miles: 9.00 |
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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 |
| Power Trail to Poudre Trail south with Mike. 13 miles, mostly easy, but some brisk. Still a little tired from Monday. Averaged 6:47/mile
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| Saucony Kinvara V Miles: 13.00 |
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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 |
| noon - Power Trail to Spring Creek. 9 miles, averaged 7:39/mile
pm - Fossil Creek, 3 miles, no watch
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| Brooks PureFlow Miles: 3.00 | Asics Blue/Yellow Miles: 9.00 |
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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 |
| am - fossil creek park, 4 miles, no watch
noon - Power Trail to Spring Creek. 7 miles, averaged 7:20/mile
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| New Balance Miles: 4.00 | Asics Blue/Yellow Miles: 7.00 |
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| | 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 |
| Long run. Did a loop from my house down Tribly to shields to Cathy Fromme Prairie to sprng creek Trail to Power Trail back to my house. 19.5 miles total, averaged 6:39/mile.
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| Asics Blue/Yellow Miles: 19.50 |
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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 |
| 13 miles on Power Trail/Poudre Trail. Did about 5 miles of tempo, 5:45-5:50 pace. Averaged 6:40/mile overall for the run.
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| Saucony Kinvara V Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| noon - power Trail to Spring Creek Trail. 9 miles, averaged 7:14/mile
pm - Fossil Creek Park. 4 miles, no watch
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| New Balance Miles: 4.00 | Nike Zoom Fly 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 | 3.00 | 2.00 | 0.00 | 13.50 |
| Workout with Mike. We did 8x1km, 75s recovery. Power Trail to Poudre Trail.
Splits were 3:09, 3:09, 3:09, 3:07, 3:06, 3:02, 3:01, 3:01.
Mike was really pushing the pace the last couple...he was more like 2:55-2:57, but I just let him go. Quite content with 3:01.
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| Saucony Kinvara V Miles: 13.50 |
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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 |
| noon - Power trail to spring creek trail. 9 miles, averagaed 7:30/mile
pm - fossil creek park. 3 miles, no watch
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| Brooks PureFlow Miles: 3.00 | Asics Blue/Yellow Miles: 9.00 |
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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 |
| am - Neighborhood Loop. 3.5 miles, no w atch
noon - Power Trail to Spring creek Trail. 7 miles, averaged 7:30/mile
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| New Balance Miles: 3.50 | Nike Zoom Fly 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 |
| Arapahoe Bend, 2 laps, 6 miles. Averaged 7:10/mile. Did a few strides. Fall Classic Marathon tomorrow.
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| Saucony Trail Shoe Miles: 6.00 |
|
| | Race: |
Fall Classic Marathon (26.219 Miles) 02:32:29, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.80 | 26.20 | 0.00 | 0.00 | 0.00 | 27.00 |
| Ran the inaugural Fall Classic Marathon today. Kind of funny a first-year race can be named "Classic". But anyway...
I ran entered this race on a whim last weekend, mainly because my training partner Mike was running it, and I didn't want to do a 22-miler by myself this weekend. So a marathon sounded more appealing, especially one with 2500' drop from Estes Park to Loveland. I was a little worried about destroying my quads, as I have not trained for downhill at all, but it turned out okay.
Mike and I had no competition for the race, which was fine by us. Basically it was a paid tempo run, but running 26.2 is hard no matter what pace. My calves and achilles were pretty beat up by the end, plus my groin has been sore again lately. Quads were fine.
This course was a bit harder than the website made it look. It started on a long uphill through Estes (7500'), and there were several other significant uphills. Started at 7500' and ended at 5000', so higher net elevation than any downhill Utah Marathon, plus a decent amoun of uphills, but mostly at the begining and end.
We did negative split (1:17:35, 1:14:55), so that was good. Mike and I ran together, and then I took off the last mile, and won by 4 seconds, to get revenge over him outkicking me the last 100m on the Labor Day race. The last 10K was probaby the best part of our race. The course was missing quite a few mile markers, so the splits below are the best I can do:
6:42, 5:50, 5:58, 5:38, 5:50, 5:40, 6:10, 6:07, 5:50, 5:58, 5:29, 5:43, 5:53, 28:27 (5-mi), 6:15, 11:42 (2-mi), 5:14, 6:08, 11:14 (2-mi), 5:27, 1:05 (0.2-mi)
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| Saucony A5 Flat Miles: 26.20 |
| |
| | 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 |
| Run club at Altitude. Did about 6 miles, averaged 7:30/mile. Sore from the marathon, but not terrible.
|
| Asics Blue/Yellow Miles: 6.00 |
|
| | 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 |
| noon - Power Trail to Spring Creek Trail. 6 miles, averaged 7:50/mile
pm - Fossil Creek Park. 4 miles, no watch
|
| Brooks PureFlow Miles: 4.00 | Nike Zoom Fly 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 |
| 12 miles with Mike. Power Trail to Poudre Trail south. Averaged 6:45/mile. Still feeling the marathon the a little bit, but not too bad.
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| Saucony Kinvara V Miles: 12.00 |
|
| | 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 to Spring Creek. 8 miles.
|
| Asics Blue/Yellow Miles: 8.00 |
|
| | 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 Poudre Trail, south. 11 miles, averaged 7:09/mile.
|
| Nike Zoom Fly Miles: 11.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.75 | 0.00 | 0.00 | 0.00 | 0.00 | 18.75 |
| 30K Death Loop with James and Mike. 2:04 total. Died at the end. As usual.
|
| Asics Blue/Yellow Miles: 18.75 |
|
| | 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 |
| 10-mile progression with Mike. Averaged 6:10/mile through 10 miles, then cooled down the last 4 miles for 14 miles total at 6:22/mile average. Poudre Trail north.
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| Saucony Kinvara V Miles: 14.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.25 | 0.00 | 0.00 | 0.00 | 0.00 | 12.25 |
| am - random run around Grand Junction. 6.25 miles, no watch
pm - 6 miles on the river trail in Grand Junction. 6 miles, about 7:15/mile
|
| Nike Zoom Fly Miles: 6.00 | Asics Blue/Yellow Miles: 6.26 |
|
| | 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 - Grand Junction river trail, 8 miles, averaged 7:40/mile
pm - Grand Junction river trail, 5 miles, averaged 7:05/mile
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| Nike Zoom Fly Miles: 5.00 | Asics Blue/Yellow Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 4.00 | 0.00 | 0.00 | 13.00 |
| Grand Junction River trail. Did 10x2-minute fartlek, 1 minute recoveries. Fartlek pace was about 5:20/mile.
|
| Nike Zoom Fly Miles: 13.00 |
|
| | 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 Poudre Trail south. 11 miles, averaged 7:12/mile.
|
| Saucony Kinvara V Miles: 11.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 22.00 | 0.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| Boyd Lake with Mike. 22 miles, averaged 6:39/mile.
|
| Nike Zoom Fly Miles: 22.00 |
|
| | 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 |
| Neighborhood Loop. 3.5 miles, no watch.
| |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Power Trail to Poudre south. 10 miles, averaged 7:40/mile.
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| Saucony Kinvara V Blue Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 4.00 | 2.00 | 0.00 | 0.00 | 14.50 |
| Workout with Mike, Power Trail to Poudre south. Did about 4 miles of mp tempo, and then some fartlek afterward. Not real motivated.
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| Saucony Kinvara V Blue Miles: 14.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles.
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| Nike Zoom Fly Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| am - fossil creek park, 5 miles, no watch
noon - Power Trail to Poudre Trail. 8 miles, 7:40/mile
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| Brooks PureFlow Miles: 5.00 | Saucony Kinvara V Miles: 8.00 |
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| | Race: |
Bacon Strip 10 mile (10 Miles) 00:54:37, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 10.00 | 0.00 | 0.00 | 20.50 |
| Did the Bacon Strip 10-miler today, my 3rd year doing this race. Sadly, the founder of the race, Jane Welzel, 5-time Olympic Trials qualifier, passed away from pancreatic cancer just a few weeks ago. The race was about 3 times biggers than normal this year, in honor of Jane, I would think.
Mike and I did "double-bacon" this morning, which was two loops. We got to the race early, and did the loop once...10 miles in 6:30/mile pace. Nice warmup. .We then did the race, Mike pulled away from me at Mile 8, and I kind of ran out of gas. I ended up at 54:37, and Mike was 54:10. No course record for either of us, but not bad considering it was our second loop, and the last 10 miles of a 20-miler. Bacon Strip is absurdly hilly and on dirt, by the way.
Splits: 5:33, 5:35, 5:27, 5:33, 5:33, 5:16, 5:23, 5:22, 5:35, 5:06
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| Saucony A5 Flat Miles: 10.25 | Nike Zoom Fly Miles: 10.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Power Trail to Poudre Trail south. 10 miles, averaged 7:30/mile.
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| Saucony Kinvara V Blue Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| noon - Power Trail to Spring Creek Trail. 8 miles, averaged 7:30/mile.
PM - Cottonwood Plains out-and-back. 5 miles, no watch
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| New Balance Miles: 5.00 | Asics Blue/Yellow Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 4.00 | 2.00 | 0.00 | 13.50 |
| Workout with Mike, last one before the marathon. Did 6x1-mile, 2-minute recoveries, Spring Creek Trail west.
Splits were 5:21, 5:14, 5:16, 5:04, 5:00, 4:54.
13.5 miles total, averaged 6:20/mile
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| Saucony Kinvara V Blue Miles: 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Power Trail to Poudre Trail south. 10 miles, averaged 6:59/mile
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| Nike Zoom Fly Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran the Old Flowers Rd with Mike. This is a 4WD road up at the top of Rist Canyon, starts at about 7000'. We climbed up to about 8500', then it was time to turn around. Did 12 miles total, averaged 7:50/mile. Nice run, will have to come back here.
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| Saucony Trail Shoe Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4ish miles
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| Asics Blue/Yellow Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Power Trail to Spring Creek Trail. 9 miles, averaged 7:15/mile.
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| Saucony Kinvara V Blue Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| noon - Power Trail to Spring Creek trail east. 6 miles, averaged 6:59/mile.
pm - 4 miles on dirt track behind Loveland Jr High. Did 6 strides.
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| New Balance Miles: 4.00 | Asics Blue/Yellow Miles: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 2.00 | 0.00 | 0.00 | 9.00 |
| Last mini-workout, with Mike. We did a 2-mile tempo in 10:35. Splits were 5:18, 5:17. Felt good.
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| Saucony Kinvara V Blue Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy 7 miles.
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| Asics Blue/Yellow Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 miles, strides.
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| Nike Zoom Fly Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 miles with strides.
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| Brooks PureFlow Miles: 2.00 |
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| | Race: |
Denver Rock and Roll Marathon (26.219 Miles) 02:26:42, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.80 | 26.20 | 0.00 | 0.00 | 0.00 | 27.00 |
| 
Ran the Denver Rock and Roll Marathon to cap off my fall racing season. It was a very good race for me, and I felt great the whole way, rare for a marathon. Ended up winning by almost 15 minutes, but I did have half marathon runners to pace with for the 1st half of the race at least.
I really liked the course...ran through a lot of great neighborhoods and parks in metro Denver. Lot of turns, which I actually liked (I hate long straight-aways). Lot of rolling hills, especially the 1st half, combine that with the 5280' altitude, the course is very fair. I wanted to respect the hills and the altitude, plus the fact that I did not train nearly as hard as previous marathons, so paced the race conservatively.
A lot of the mile markers were off, but I'll add my mile splits later. According to the race tracking, I was 17:06 at 5K, 34:33 at 10K, 55:44 at 10-mile, and 2:06:06 at 23-mile. Ended up at 2:26:42, which is 5:35, so I think I paced it pretty even. I did not catch a half split, but I think I must have been in the low-1:13s.
With 3 miles to go, I wanted to lay the hammer down at bit, as the last 3 miles would be downhill, but every time I tried to increase my stride, my calves would go on the verge of cramping up, so I just had to lay back and stick with the status quo. Other than the calf cramping, my body felt great. Breathing was really good too...wasn't sure how a loop marathon at altitude would go, but it wasn't too bad. I think the last non-downhill altitude race I've done was Park City in 2005...
Weather was beautiful, cool and overcast, with no wind. The sun came out right after I finished, which was perfect timing. Crowd support was pretty good, and the whole route was on closed roads, which of course is great. So I'd definitely do this race again, although probably not next year or anything.
I'm definitely greatful for the win...it's always good to get through a whole season healthy and to get a good peak at the end. Even though the race wasn't that competitive, it was still Colorado's largest race, so the media was making kind of a big deal about it...I had 4 microphones and a camera shoved in my face withins seconds of finishing...kind of funny.
I'll do the Fort Collins Thanksgiving 4-miler next month, but other than that I'm done for the year. Goals for next spring/summer are to work on my 5K/10K, try to break 15:00 in the 5K, and then do a fall marathon before getting ready for LA in 2016.
Mile splits: 5:01, 4:53, 6:39, 5:47, 5:33, 5:30, 5:54, 5:07, 5:24, 5:53, 5:09, 6:15, 16:30 (13-15), 5:04, 6:07, 5:03, 5:43, 5:37, 5:45, 5:32, 5:55, 5:40, 5:41, 5:40, 1:10.
(as you can see, most of the splits were off!)
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| Saucony A5 Flat Miles: 27.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| I recovered from the marathon surprisingly fast. No real soreness after a day or two. So I did an easy 4 miles today; felt pretty good. Averaged 7:30/mile.
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| Nike Zoom Fly Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.25 | 0.00 | 0.00 | 0.00 | 0.00 | 2.25 |
| Did have much time today, but squeezed in just over 2 miles right after work.
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| Asics Blue/Yellow Miles: 2.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Power Trail, easy 4 miles.
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| Saucony Kinvara V Blue Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Power Trail to Spring Creek Trail. 6 miles, no watch.
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| Asics Blue/Yellow Miles: 6.00 |
| |
| | 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 |
| |
| Nike Zoom Fly Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| |
| Asics Blue/Yellow Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
| Power Trail to Spring Creek. 5 miles, averaged 7:15/mile.
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| Saucony Kinvara V Miles: 5.00 |
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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 from Mike's house and did trails. 8 miles, averaged 6:58/mile.
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| Saucony Trail Shoe Miles: 8.00 |
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| | 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 |
| Neighborhood loop. 3.5 miles.
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| Nike Zoom Fly Miles: 3.50 |
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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, averaged 6:55/mile.
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| Asics Blue/Yellow Miles: 6.00 |
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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 |
| |
| Nike Zoom Fly Miles: 6.00 |
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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 |
| |
| Saucony Kinvara V Blue 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 |
| |
| Saucony Kinvara V 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 |
| |
| Asics Blue/Yellow Miles: 6.00 |
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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 |
| Lory with Mike. 8.75 miles, averaged 7:15/mile.
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| Saucony Trail Shoe Miles: 8.75 |
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| | 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 |
| Very cold. Ran 3 miles on the Power Trail.
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| Saucony Kinvara V Blue Miles: 3.00 |
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| | 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 |
| 3 miles on the Power Trail. Still very cold.
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| Brooks PureFlow Miles: 3.00 |
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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 |
| Fossil Creek Park, 5 miles. Less cold.
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| Saucony Kinvara V Blue Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Fossil Creek Park, 5 miles, no watch
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| Asics Blue/Yellow Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Power Trail to Spring Creek. 6 miles, about 7:00/mile
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| Saucony Kinvara V Blue Miles: 6.00 |
| |
| | 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 |
| |
| Saucony Kinvara V Miles: 6.00 |
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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 |
| |
| Nike Zoom Fly Miles: 6.00 |
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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 |
| |
| Saucony Kinvara V Blue Miles: 6.00 |
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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 |
| Redstone with Mike, Craig, and Abbey. 13 miles, averaged 6:50/mile.
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| Saucony Trail Shoe Miles: 13.00 |
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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, Power Trail to Spring creek.
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| Saucony Kinvara V Blue Miles: 7.00 |
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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 |
| Power Trail, 4.25 miles.
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| Asics Blue/Yellow Miles: 4.25 |
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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 |
| Cottonwood Plains Loop. 7 mile, averaged 7:24/mile.
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| Nike Zoom Fly Miles: 7.00 |
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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. 8 miles, average 7:08/mile.
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| Saucony Kinvara V Blue Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Power Trail from my house. 5 miles, averaged 6:45/mile.
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| Saucony Kinvara V Miles: 5.00 |
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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 |
| Boyd Lake, 10 miles, averaged 7:35/mile.
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| Asics Blue/Yellow Miles: 10.00 |
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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 |
| |
| Saucony Kinvara V 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 |
| Only got 2 runs in this week due to work. Blah. Ran 9 miles today with Mike, Fossil Creek to Mason Trail. Averaged about 6:50/mile.
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| Saucony Kinvara V Blue Miles: 9.00 |
|
| | 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 to Willow Springs. 5.75 miles, averaged 7:15/mile.
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| Asics Blue/Yellow Miles: 5.75 |
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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 Trail with Daryl. 7 miles, averaged 6:43/mile.
| |
|
| | 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. 6:48/mile. 7 miles.
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| Saucony Kinvara V Blue 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 to Spring Creek. 7 miles, averaged 7:12/mile.
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| Nike Zoom Fly 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 to Spring Creek. 7 miles, averaged 7:00/mile.
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| Brooks PureFlow 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 to Spring Creek. 7 miles, averaged 6:57/mile.
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| Saucony Kinvara V Blue Miles: 7.00 |
|
| | 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 |
| Windsor Poudre Trail with Mike. 10 miles, averaged 6:23/mile.
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| Asics Blue/Yellow Miles: 10.00 |
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| | 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 |
| Neighborhood Loop. 3.5 miles, no watch
| |
|
| | 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, no watch.
|
| Saucony Kinvara V Blue 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. 7.75 miles, no watch.
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| Saucony Kinvara V 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. 8 miles, averaged 7:23/mile.
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| Nike Zoom Fly 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 to Poudre Trail. 8 miles, averaged 7:13/mile.
|
| Saucony Kinvara V Blue 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 to Spring Creek Trail. 8 miles, averaged 6:58/mile.
|
| Asics Blue/Yellow Miles: 8.00 |
|
| | 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 |
| Lory with Mike, Craig, and Matthew. 13.75 miles, averaged 7:05/mile.
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| Saucony Trail Shoe Miles: 13.75 |
|
| | 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 |
| 2 laps at Arapahoe Bend. 5.75 miles, averaged 7:45/mile.
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| Saucony Trail Shoe Miles: 5.75 |
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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 |
| Boyd Lake with Mike. 10 miles, averaged 6:17/mile. Kind of a psuedo-workout.
|
| Saucony Kinvara V Blue Miles: 10.00 |
|
| | 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 Trail. 9 miles, no watch.
|
| Asics Blue/Yellow Miles: 9.00 |
|
| | 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 to Harvest Park. 9 miles. Averaged 7:30/mile.
Registered for Canyonlands Half today. Will be good to race in Utah again.
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| Saucony Kinvara V 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 |
| Fossil Creek to Mason. 7 miles, no watch
|
| Saucony Trail Shoe Miles: 7.00 |
|
| | 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 |
| Kathy Fromme Prairie to Spring Creek. Trails were snowy, so pace was fairly slow. 15 miles, averaged about 7:50/mile.
|
| Nike Zoom Fly Miles: 1.00 |
|
| | 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 |
| Neighborhood Loop. 3.5 miles ,no watch
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Power Trail, 5 miles, no watch. It was very cold and snowy.
|
| Saucony Kinvara V Blue Miles: 5.00 |
|
| | 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 to Spring Creek Trail. 8 miles, no watch.
|
| Asics Blue/Yellow 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 |
| Fossil Creek to Mason Trail. About 7:20/mile.
|
| Nike Zoom Fly Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2643.45 | 223.20 | 131.45 | 18.35 | 0.00 | 3016.45 |
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| Saucony Cortana III Miles: 223.25 | Mizuno Wave Sayanora Miles: 54.25 | Saucony Kinvara 3 Miles: 4.00 | Brooks Launch White Miles: 24.50 | Brooks PureConnect Black Miles: 197.00 | New Balance Miles: 480.75 | Brooks PureFlow Miles: 452.25 | Saucony Kinvara Miles: 4.00 | Saucony A5 Flat Miles: 181.20 | Saucony Kinvara V Miles: 410.75 | Nike Zoom Fly Miles: 369.50 | Asics Blue/Yellow Miles: 325.51 | Saucony Trail Shoe Miles: 74.25 | Saucony Kinvara V Blue Miles: 161.00 |
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