| 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 | | 62.70 | 8.00 | 2.00 | 0.00 | 0.00 | 72.70 |
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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 |
| Day off. Went for a long walk with my wife and dog to enjoy the nice day. My legs are feeling pretty good after the race yesterday, with less soreness and fatigue compared to the 10K. I think this is due to: - The 10-mile course was slightly more forgiving (particularly the first half)
- Threshold pace is easier to recover from than V02Max (at least for me)
- The previous races have stressed my body in a positive way and promoted good adaptation
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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 |
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Gorgeous, wonderful day. About 60 degrees and sunny. I ran the the North Logan-USU loop and did 6x100m striders in the middle. 6:54/mile pace for the run. Felt good, with little soreness or fatigue from the race. I'll try a workout tomorrow. (Adrenaline black: 339 miles) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 8.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Yet another awesome day out. I did an 8-mile tempo today on the Young Ward Loop. I didn't have a GPS, so used the grid system wherever I could in order to get splits. First mile was about 5:55. The next couple miles I couldn't get because of irregular-spaced roads. The next four miles I was hitting MP, and was locked in on 5:40/mile. The last mile I scaled it back some and tried to hit about 6:00-pace. The 5:40's felt very comfortable, and I was very happy with this workout. It's nice to run on something pancake-flat, rather than those hills in Ogden! 6:10/mile pace for the overall run.
Did some running with the dog to round out the mileage. (Adrenaline orange: 115 miles)
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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 |
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Ran from work to the canal trail and met James. We then ran out to 2nd Dam and back on the River Trail. The trail was free of snow and mud in most places (not all though). In a few days it should be totally dry. Easy pace today, but picked it up on the way back. (Adenaline black: 350 miles)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.50 | 0.00 | 2.00 | 0.00 | 0.00 | 13.50 |
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Did a bit of a "fun run" today. I was supposed to do 8x1000m on the track, but I lost my spirit when the the LHS track was in use by a bunch of high school kids. Go figure. So I ran 2 miles at "brisk" pace in the grass field around the school. 6:30/mile pace on the grass. Then I took the shoes off and did 4x200m barefoot strides in the grass. Times were in the 33-34s range. It felt good to go barefoot again. Then I headed up toward USU's campus to try to hit their track, and surged up every hill I hit along the way for a bit of a hill fartlek. Once I got to the track (thankfully it was empty), I did 800m to calibrate the Polar RS800 I'm testing. Then I did a 3200m tempo in 10:40 (5:22, 5:18), which is my goal half marathon pace. It felt pretty solid, but I don't think I could have held it for 11 more miles...Ran down the hill back to my office to finish up. 13.5 miles total for the day, a good overall workout with a lot of variety. Some Polar RS800 stats: Ave HR: 149, Max HR 180 (during tempo); Ave HR during tempo: 172
Ave stride length: 4ft, 2in, ave stride length during tempo: 4ft 11in
Ave Cadence: 89, Max Cadence: 103 (during tempo); ave cadence during tempo: 98 It's evident to me that I can waste tremendous amount of time playing with this thing.
Still having some SI irritation. It often goes away by the end of the run, but I just need to keep stretching it, and the chiro will help too. Also, the ball of my foot (just underneath my big toe) has been hurting lately. I need to keep an eye on it, but I'm not sure what it is. It has been going on at very low levels for several weeks, or even months, but became more pronounced after the 10-mile race. Maybe it's time to ditch the orthotics... (Adrenaline orange: 129 miles)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Easy distance. Ran around Providence and then on paved river trail, then back home. Nice day. I ran today without my custom orthotics, just my OTC PowerSteps. It felt a little weird, and definitely a lot lighter. And my head didn't explode, nor did the sun crash into the moon because of it. The reason I tried this is because I was hypothesizing that the ball of my foot was hurting because of too much pressure due to the heel lift of the orthotic. Today the ball of my foot felt a bit better, a good sign, but more runs will prove this or not. It's possible that I've worn out the orthotic (I've already put 1400 miles on them, which is probably beyond "typical" use), or my body has changed since the pressure test, thereby making the orthotic ineffective. Or both. SI joint felt a bit better this morning as well, and stayed good during the run.
7:30/mile pace. Ave HR 141. (Adrenaline black: 359 miles) | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.70 | 0.00 | 0.00 | 0.00 | 0.00 | 16.70 |
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Went to Lava Hot Springs last night, and then soaked in the springs most of this morning. Needless to say, when I got home I felt more like taking a nap than doing on long run, but fortunately I had Jon, James, Cody, and Dan to run with today. We ran from the canal trailhead (dugway) and ran to the end of the River Trail and back (Guivena Malibu). The trail was icy and muddy in some spots, but much of it was in very good shape. Another week like this last week should melt the rest of the ice. Conversation abounded and pace was slow (8:15/mile). Just what the doctor ordered for today. Plus the soft surface was good, and I broke in my new Brooks Cascadia's. They are now completely covered with mud, so no longer tennis ball green. Ave HR 139 Ave Cadence 89 Ave stride length 3ft 7 in (much shorter strides on the slippery trail) (Cascadia: 20 miles) | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 62.70 | 8.00 | 2.00 | 0.00 | 0.00 | 72.70 |
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