Strength for today and bright hope for tomorrow

December 22, 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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to Ukraine's Armed Forces

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

Mon, Jun 10, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
5.00	6.00	3.00	1.00	0.00	15.00

Boyd Lake, 15 miles. Did 4-3-2-1 with 4-minute, 3-minute, and 2-minute recoveries, respectively. Splits were (5:45, 5:38, 5:19, 5:26), (5:16, 5:15, 5:15), (5:27, 5:21), (4:57).

Felt okay. This was my first morning workout, as it is now too hot to work out at noon. Morning are always a bit of a rough start for me, but usually feel fine after a few miles.

Averaged 6:06/mile for the entire run.

Brooks PureConnect Miles: 15.00

Comments

From allie on Tue, Jun 11, 2013 at 10:17:00 from 161.38.221.168

that's a great workout.

i think the last time i did a 5-4-3-2-1 minute workout, there was a joke that the minutes should be miles. it was a joke though...

From Paul on Tue, Jun 11, 2013 at 10:21:29 from 65.114.209.66

I've tried 5-4-3-2-1 before, and I've never finished it. 15 miles is just a lot of tempo...if you do the 5-4 too fast, then you're smoked for the rest.

Minutes sounds better than miles to me...

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