Strength for today and bright hope for tomorrow

November 15, 2024

15% off for Fast Running Blog members at St. George Running Center!

Location:

Fort Collins,CO,

Member Since:

May 15, 2003

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

Unaided PR's:
5K: 14:48 (Track - 2001)
10K: 30:45 (Track - 2001)
10K: 31:32 (Bolder Boulder - 2013)
Half Marathon: 1:06:09 (Duluth - 2013)
Marathon: 2:17:54 (Grandma's) - 2014)
Marathon: 2:19:47 (Indianapolis Monumental - 2013)
Marathon: 2:19:49 (Indianapolis Monumental - 2010)

Aided PR's:
10K: 29:38 (Des News - 2011)
Half Marathon: 1:05:30 (TOU Half - 2011)
Marathon: 2:18:09 (St George - 2007)
Marathon: 2:17:35 (Boston - 2011)

Short-Term Running Goals:

Diagnosed with Ankylosing Spondylitis in June of 2008. Started taking Enbrel in March, 2009.

Run as much as I can, and race as well as I can. Make the most of however much time I have left as an able-bodied runner.

Training for the 2018 Colorado Marathon

Long-Term Running Goals:

Run until I'm old, and then run some more. Stand tall.

Personal:

1 wife, 2 kids. 1 cat. Work as a GIS Specialist/Map Geek

Endure and persist; this pain will turn to your good. - Ovid

Therefore, since we have been justified through faith, we have peace with God through our Lord Jesus Christ, through whom we have gained access by faith into this grace in which we now stand. And we rejoice in the hope of the glory of God. Not only so, but we also rejoice in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope. And hope does not disappoint us, because God has poured out his love into our hearts by the Holy Spirit, whom he has given us. - Romans 5:1-5

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Saucony Trail Shoe Lifetime Miles:						247.50
Hoka Clifton Lifetime Miles:						491.50
Saucony Type A6 Lifetime Miles:						186.50
Saucony Zealot Lifetime Miles:						478.75
Saucony Kinvara 6 Lifetime Miles:						433.50
Saucony Kinvara 6-2 Lifetime Miles:						358.75
Brooks Pure Connect Blue Lifetime Miles:						337.25
New Balance Trainers Lifetime Miles:						314.50
New Balance 1400 Racers Lifetime Miles:						65.00
Brook Pureflow Lifetime Miles:						99.50

Tue, May 25, 2010

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
4.00	10.00	0.00	0.00	0.00	14.00

Awesome morning today. The rain finally stopped and it cleared up. It was brisk but sunny out, so I decided to make my run brisk as well. I did the Saddleback-Bear River Ranch route, west of town. Out-and-back, 14 miles total. About 12 miles worth of tempo, although I eased into it during the first two miles. Then cooldown for the last two miles. It was a great workout, and I felt wonderful. Splits were 5:55, 5:53, 5:29, 5:32, 5:31, 5:37, 5:25, 5:31, 5:19, 5:20, 5:29, 5:28, 6:22, 6:52. I averaged 5:32/mile for the 12-mile tempo, and averaged 5:28/mile if you take out the first two "ease in" miles. Hit 13.1 miles at 1:13:25. So all-in-all, a pretty good day. I was really happy to hit sub-5:30s coming back on the uphill portion of the out-and-back route. It's definitely a good sign that training is coming along very well.

Saucony Tangent Miles: 14.00

Comments

From Dustin on Tue, May 25, 2010 at 12:06:56 from 204.113.48.77

Very nice workout!

From Bonnie on Tue, May 25, 2010 at 13:34:14 from 64.119.33.134

Nice workout and I really like the new picture Paul, your push-off looks perfect!

From steve ash on Tue, May 25, 2010 at 19:14:08 from 174.52.96.106

Nice.. I like that workout.

From Jon on Wed, May 26, 2010 at 00:54:19 from 75.169.158.126

Paul- there are only a handful of people on the blog who can even run a 1:13 at a race, and you do it as a normal workout! 1:06, here you come!

From Ben VanBeekum on Thu, May 27, 2010 at 00:42:37 from 67.169.246.116

Hey what workout do you think is the most beneficial for marathon training? Also, whats the longest tempo run you do for marathons?

From Paul on Thu, May 27, 2010 at 08:10:00 from 174.27.230.30

Ben - workout above is about the longest I'll tempo for (10-12 miles of tempo, plus warmup and cooldown). For me tempo runs are the bread and butter of marathon training, and give me the most bang for the buck. The tempo does not necessarily be that hard (it can be slower than MP), but it should be decently long in duration.

From Holt on Thu, May 27, 2010 at 11:32:00 from 204.113.55.41

I'm sold on tempos - I just wish I could throw them down like you! Great job Paul. See you up at UV.

From Paul on Thu, May 27, 2010 at 11:36:18 from 174.27.230.30

I don't know Dave, I'm not the one hammering 5:15 pace for 10 miles! Yeah, UVM will be fun. Looking forward to seeing y'all there, and glad I'm not doing the marathon!

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