| 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 | | 424.65 | 26.00 | 6.00 | 6.85 | 8.00 | 471.50 |
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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 |
| After about a year away, I'm back on the Blog so that I can track my training for the Colorado Marathon (early May). Hoping to break 2:30. Plan to get mileage up to upper 70s or so.
I ran a 10K yesterday, so took it easy today. 6 miles total. Ran about 1.5 as errands, then 3 miles, then picked up Seth or the last 1.5 miles.
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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 out to Poudre Trail east. 8 miles, 7:20/mile. Snowy and cold.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 5.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 1-mile warmup, then 5-mile tempo at MP. Ran the Power Trail up to Spring Creek trail, west. Beautiful day, sunny, 45 degrees, and no wind.
Splits were 6:03, 6:00, 6:04, 5:58, 5:44.
9 miles total, 6:29/mile.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8 miles, Power Trail south. Very warm today (but windy). Wore shorts and a t-shirt, which is always nice in February. Averaged 7:43/mile.
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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 west. 8 miles, averaged 7:38/mile.
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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 north. 8 miles, averaged 7:38/mile.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Long run. Did 4-mile progressin run to Mike's house (6:30, 6:10, 6:02, 5:42), then Mike and I did 4 more miles at about 6:55 pace. Then I finished out at about 7:25/mile pace. 16 miles total, averaged 6:59/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 |
| 8 miles super-easy. About 8-minute pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.50 | 0.00 | 0.00 | 0.00 | 0.00 | 4.50 |
| Easy 4.5 miles. Very cold out.
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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 west. 8 miles, 7:40-ish per mile. Very cold.
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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 |
| Workout. Warmed up 2 miles, and then did 4-x1-mile, with half-mile rest. Splits were 5:32, 5:26, 5:26, 5:26. Cooled down a couple miles.
My left hamstring tightened up near the end of the workout, and then got quite sore during the cooldown. Will have to monitor that.
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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 |
| Hamstring is still sore. Taking the day off.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 8.00 | 9.00 |
| Hamstring still sore. I ran a mile with Seth to test it out, and then decided to finish out the day on the bike (1 hour)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.75 | 0.00 | 0.00 | 0.00 | 0.00 | 2.75 |
| 2 miles with Seth, and then another 0.75 on my own to test the hamstring. Still improving, but still not ready for prime time.
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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 miles on the Power Trail, about 8:05/mile. Tried to push the hamstring a little, and it got fairly sore by Mile 3. Will keep monitoring it.
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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 |
| Two miles, easy.
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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 |
| 4 miles on the Power Trail, averaged 8:12/mile. Hammy is still nagging, but improved over last couple days.
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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 7:52/mile. Hammy still improving daily.
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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. 7:26/mile. Hamstring is almost 100%. No pain, but can feel that it's "there" just a little bit.
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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 |
| am - 16 mile long run. Averaged 7:06/mile.
pm - 1 mile with Seth.
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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 |
| 2.5 miles with Seth, and then 3.5 miles on my own.
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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, 8:05/mile. Very windy.
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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 |
| 1-mile warmup, then 5-mile MP tempo, followed by cooldown. Splits were 6:02, 5:47, 5:51, 5:52, 5:58.
12 miles total.
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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 |
| Poudre Trail from house. 7:58/mile. 7 miles.
pm - did 1 miles with Seth.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Arapahoe Bend and Rigden Reservoir. 7.5 miles, 7:28/mile.
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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 |
| am - Poudre Trail from house. 7 miles, 7:24/mile
pm - ran a mile with Seth
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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. Ran to Mike's house (3 miles), and then Mike joined for the next 12 miles (went down to Boyd Lake and back). Then back to my house for the final 3 miles. The middle of the run, we were hitting mostly 6:30-6:40/mile pace, with a 6:10 thrown in there randomly.
18 miles total, averaged 6:59/mile.
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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 |
| 3 miles with Seth, and then 1 mile on my own.
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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 |
| Altitude run club. Did 3 miles before the club run with Mike, and then 5 with the club run. Averaged about 7:00/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 |
| 10 miles, brisk. Averaged about 6:40/mile.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Not feeling well in morning, so missed run. Ran 1 mile with Seth after work.
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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 |
| 4 miles on Power Trail, with strides.
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| | Race: |
Sharin O The Green 5K (3.107 Miles) 00:16:24, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.40 | 0.00 | 0.00 | 3.10 | 0.00 | 19.50 |
| am - ran the Sharin O The Green 5K. The course is a City Park this year, same as the old FireKracker 5K course. Pretty fast route. Weather was perfect, about 40 degrees, sunny, and no wind.
I warmed up 3 miles from my house, and then Seth and I drove over for the race. We got there about 15 min before the start. We dropped our clothes at the Altitude Running tent, and then I dropped Seth in the appropriate spot for his pace (about 10-min miles), and I went up to the front.
Goal was to run low-16s and contend for the win. The former was doable, but not the latter today...for some reason Tyler McCandless showed up from Boulder/Denver for a $150 prize pot race. Oh well. The race was pretty uneventful. McCandless took off from the gun and ran 15:01. Another guy was also way out ahead of me and finished in 15:36. But I managed 3rd with 16:24...would have been under 16:20, but I stopped at the start-line timing mat, thinking it was the finish, but I still had to go another 10 meters. People yelled at me to keep running, and I eventually figured it out, but it cost me about 5s.
I felt pretty solid today, but have absolutely no speed. My splits were about 5:17, 5:15, 5:14, so at least I'm steady.
Cooled down by running back on the course immediately after finishing, and found Seth just past the 2-mile mark. We ran the rest of his race together, and he finished in just over 32 minutes.
PM - met Mike at Discount Tire (I had my snow tires taken off), and we did about 11.5 miles...Mason Trail to Coventry to Cathy Fromme. Averaged about 6:55/mile, which felt kind of hard after a 5K. Got 19.5 miles for the day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
| Super-easy 5.5 miles to Arapahoe Bend. Really tired from Saturday. Averaged about 8:10/mile.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Power Trail, south, 8 miles. Averaged about 7:50/mile. Still tired from Saturday.
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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 7:25/mile. Feeling more peppy, but still dragging a little. I definitely don't recover like I did when I was 30...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.25 | 0.00 | 0.00 | 3.75 | 0.00 | 13.00 |
| Workout. Warmed up 3 miles on Power Trail to Spring Creek, then did 6x1000m on the Poudre Trail, with 90s recovery. Splits were 3:18, 3:18, 3:17, 3:20, 3:17, 3:18
Cooled down to get 13 miles total (6:46/mile)
Workout was solid, but I have a ways to go.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8 miles, Power Trail to spring Creek Trail. 7:35/mile.
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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 |
| 8 miles, with some strides.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Long run, then out-and-back from Davis Ranch Rd and then up Rist Canyon, almost all the way to Old Flowers Rd. Not a great run, due to steep grade. But did get all 20 miles. Averaged 7:55/mile overall. Hit some 6-flat miles on the downhill part.
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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 |
| 4 miles to to Drake Rd, and back. Very easy, just over 8-min/mile. Legs sore from yesterday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8 miles, Power Trail to Spring Creek Trail. Averaged 7:50/mile. Legs still pretty sore from Saturday.
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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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.50 | 0.00 | 0.00 | 0.00 | 0.00 | 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 8.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Workout. Did about 8 miles at MP. Had a tailwind going out, and then a nasty headwind coming back, followed by sleet. Yuck. Splits were 6:05, 5:53, 6:05, 5:40, 5:39, 6:27, 6:30, 6:08.
14 miles total, averaged 6:35/mile.
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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 |
| 8 miles, power trail to spring creek trail. Averaged 7:05/mile.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.75 | 8.00 | 0.00 | 0.00 | 0.00 | 19.75 |
| Long run. Did the first 11.5 miles of the Horsetooth Half course, and then looped back to the start line for just under 20 miles total. I did the first 8 miles as MP tempo. Splits were 7:33, 6:58 (first 2 miles up stupidly big hills), 5:45, 5:52, 5:52, 5:12 (big downhill), 5:42, 6:33 (all uphill).
Averaged 6:40/mile for the full long run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.75 | 0.00 | 0.00 | 0.00 | 0.00 | 3.75 |
| Easy, slow recovery run. Just under 4 miles.
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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 to Poudre. 8 miles, averaged 7:55/mile.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8.
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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 |
| Workout. Warmed up 4 miles, then did 6x1-mile, with 0.25-mile recovery jogs. Interval splits were 5:30, 5:32, 5:31, 5:22, 5:25, 5:20. Cooled down about 4 miles. 15 miles total, averaged 6:40/mile.
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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 |
| Arapahoe Bend with Jac. 7.25 miles, averaged about 8:20/mile.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy 8 from my house up to the Poudre Trail. Averaged just under 8-min/mile.
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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, 22 miles, Boyd Lake and back. Kept the pace honest, and averaged 6:50/mile overall. Good run. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 424.65 | 26.00 | 6.00 | 6.85 | 8.00 | 471.50 |
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