| 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 23.50 | 30.00 |
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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 |
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It's a gorgeous day here in Logan. After church I put on my shorts and long-sleeve shirt and tested my leg for a short run. I ran just across the first bridge of the Planet Walk and back, which is about two miles total. I was completely pain-free for the first 200m, then I could feel "it" the rest of the way, but it was better than my last time out. Slow progress is still progress, right? I wore a watch to get a sense of pace. I was just under 8-minutes for the first mile, then I dialed it back for the second mile and hit about 9 minutes. I think my body will run about as fast as it can until it feels pain or discomfort, so I think going from >9-minute pace to <8-minute pace might be better progress than I initially assessed. I think if I had kept it 9+ pace to start out with today, I would have gone pain-free longer. In any case, not a bad little run, and I enjoyed being out there in the sunshine. I'll enjoy being on the first page of the mileage board will it lasts... | | Comments(10) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| Worked myself over again at the gym. 20 minutes on the arc trainer, 30 minutes on the bike. I got my HR up to 168, my new bike PR. Made a big sweat spot. Afterward I threw some weights around: - 2x15 upright bench press machine thing @ 90 lbs
- 2x10 4-way hip @ 70 lbs (all 4 positions, both legs)
- 1x20 arm curls @ 20 lbs
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| Similar sweat-fest as yesterday: 20 minutes on the arc trainer, 30 minutes on the bike. Then heaved some weights: - 2x15 lat pull-downs @ 100 lbs
- 2x17 single-leg calf raises @ body weight
- 1x12 shoulder press @ 90 lbs
- 1x10 shoulder press @ 90 lbs
And as usual, more PT and core work to come later at home. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| 20 minutes on the elliptical, 30 minutes on the bike. Lifted:
- 1x15 bench press @ 115 lbs
- 1x13 bench press @ 115 lbs
- 1x25 arm curls @ 20 lbs
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 4.00 | 5.00 |
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I went to the gym this morning rather than the evening. I figured that would be a good Valentine's Day present: actual time after work. I did a total of 1 mile running, in transit to and from the gym. The running was very slow, but pretty much pain-free. But I think the reason it was pain-free was because it was so slow, but I'll run slow for now if that's what it takes. At the gym, I did 15 minutes on the arc trainer and 25 minutes on the bike. Even though this was a little bit less cross training than usual, I still managed to sweat more. Afterward, did 1x12 chinups.
| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.50 | 0.00 | 0.00 | 0.00 | 4.50 | 5.00 |
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AM - went to PT. Did the heat pack and then ultrasound again. During my "heat pack session", I actually dozed off and got in a 15-minute nap. Take 'em where I can get 'em, I guess. Then did 10 minutes on the bike, 3x10 @ 75 lbs on the 4-way hip, and 10 minutes on the stair stepper. PM - had chiro adjustment, then went to gym, where I ran half a mile on the treadmill at 9-minute pace, and then did 25 minutes on the bike. The run felt pretty good, but I didn't want to push it. Maybe I will go farther tomorrow. | | Add Comment |
| | 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 |
| Long run today: 3 miles! Actually, I did 3.1 miles, because I wanted to do a 5K. Total time was 29:59. That's 9:38/mile for those keeping track. But the good news is that there was no real pain. Or not much anyway. After about half a mile it felt a little "tweaked", but stayed stable and didn't turn into pain. I think if I had gone faster or further, it would have become pain, but for now this will work. My main problem right now is that my form feels really sloppy, like my body has forgotten how to run properly. Hopefully that will come back. A year ago, Lybi's goal was to beat my 10K PR in a 5K. She has done that easily now, and has recently massacred by old 8K PR in a 5K as well. Now the tables have turned. My new goal is to beat Lybi's 5K time...in a 5K. I need to shave off over 5 minutes from today. If I can achieve that, then I will turn my attention to beating Sasha's kids in a 5K.
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 0.00 | 0.00 | 0.00 | 23.50 | 30.00 |
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