| 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 | | 66.45 | 0.00 | 3.75 | 0.00 | 0.00 | 70.20 |
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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 |
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AM - Woke up and my legs felt like I ran a hilly 10K yesterday...quads a bit tired and sore, outside of the calves battered, and general fatigue. I ran an easy mile with the dog to test things out. No pains, just the usual effects of a hard 10K, so that's good. The legs felt better after the little jog. I'll try another short run later today to continue to work the race out. PM - Easy 4 mile out-and-back on paved river trail. Legs are feeling better. 7:40/mile pace. Ave HR 137 - a sign of good recovery. | | Comments(3) |
| | 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 (Millville out-and-back) at 7:30/mile pace. Did 6x100m strides midway through the run, and stopped at the gym near the end and lifted weights. Finished up with a block with the dog. Ave HR 141. Max 169 during the strides. Still recovering from the race, but I think I'll be ready for a workout tomorrow. | | Add Comment |
| | 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 |
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I've posted a new entry on my personal blog about a cool race result database called Athlinks. Check it out if you're interested in that sort of nerdy stuff. ************** Snow this morning, so I waited until 3:30PM to do my run. It's nice having a very flexible job, and I actually owe some of my winter fitness to being able to wait around to run on good footing. Indeed, the snow today had melted, and roads were wet, but grippy. The sun came out as well, and it was actually very nice out. Good day for a workout. I had a 7-mile Tinman tempo scheduled, but I wasn't sure how it was going to go due to some of the 10K still being in my legs. I wanted to work on hills some, so I did the 12-mile Millville-Providence-River Heights loop, which goes up and down the benches. I warmed up for three miles, then started the tempo. I was sluggish the first miles, but then things clicked during the remaining 6 miles, and it ended up being an excellent workout that felt good. I was able to work the hills, but still feel fast and strong on them, so I think the races have served to increase my fitness over the last couple weeks. Tempo mile splits were 6:08, 6:00, 6:26, 6:12, 6:03, 5:47, 5:52. First two miles were rolling, the next three had a lot of uphill, and the last two had a lot of downhill. HR stayed in the 170 range during the tempo, and peaked at 180 on the hills. Average pace for entire 12-mile run was 6:24/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 |
| North Logan out-and-back. 7:10/mile pace. Did 6x100m strides midway. Ave HR ~145. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.20 | 0.00 | 0.00 | 0.00 | 0.00 | 5.20 |
| Got up at 5:30AM, commuted to Denver. 4 hours of meetings. Commuted back to Utah. Got home at 10PM. I hate commuting, especially the airplane kind. I'll be glad for my 4-block walk to work tomorrow. I managed to squeeze in 5 miles when I got home (Gym-to-gym loop), despite just wanting to go to bed. But it felt good to work the travel out of my legs. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.25 | 0.00 | 3.75 | 0.00 | 0.00 | 12.00 |
| Did 5x4-minute CV fartlek (2:30-minute rest) on Mendon Road. Pace was 5:20-5:30/mile for all the intervals. Did a mile at "brisk" pace (6:20) before and after the fartlek session. Finished off the workout with 4x100m strides. I didn't feel very sharp today, but still gave myself a good workout without wearing myself out too much. Kind of a "blah" week this week; I'll be glad when it's over. | | Add Comment |
| | 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 |
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Long run with Jon and Cody. Long and slow. And cold! It was about 0 degrees when we started, and 10 degrees when we passed the Providence bank near the end at 9AM. My hands and other certain appendages were in a fair amount of pain. We finally caught the 8-minute guy by the end. I needed slow today, it's been a long week with both work and running. I look forward to tackling a good week of training next week. 70 miles total for the week, the same scheduled for next week. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 66.45 | 0.00 | 3.75 | 0.00 | 0.00 | 70.20 |
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