| 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 | | 77.50 | 17.00 | 3.75 | 0.00 | 0.00 | 98.25 |
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| Asics Heavy Shoe Miles: 17.75 | Brooks Launch (2) Miles: 28.00 | Brooks Launch Miles: 12.00 | Asic DS Trainer Miles: 14.25 | Saucony Kinvara Miles: 26.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM - Smithfield Canyon, 9 miles, 7:14/mile average. Legs were a bit flat from the race Saturday, but other than that felt fine. Did a few strides on the way back to hopefully get some spunk back. PM - Hillside to Summit to Smithfield Canyon. 6 miles, 7:09/mile average.
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| Asics Heavy Shoe Miles: 9.00 | Brooks Launch (2) Miles: 6.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM - Hyde Park Canyon out-and-back. 8 miles, 7:15/mile average. Did a few strides on the way back.
PM - Forrester Acres and back on Summit. 7 miles, 7:15/mile average.
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| Brooks Launch Miles: 7.00 | Asic DS Trainer Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 0.00 | 3.75 | 0.00 | 0.00 | 16.25 |
| Did a longer run today, with a short fartlek workout at the end. Even though the race didn't leave me sore, I didn't want to push the mid-week workout too hard, and just get in some miles with some faster running. I met Carson at Forrester Acres and we did a little out-and-back to the north end of Smithfield, and then some laps at Forrester Acres. At about 10 miles I dropped Carson off, and headed up Smithfield Canyon to finish the run with a 10x2-minute fartlek (1 minute recovery jog). Did 6 of the reps on the uphill, then the next 3 on the downhill, and the final one on mixed terrain. Kept it at about 5:25-5:30 pace on the uphill portions, 4:55-5:00 on the downhill portions, and 5:10 on the final one on mixed gradient. Felt decent, but wasn't working it too hard. But it seemed good to get the legs turning over a little bit within a longer run. 16.25 miles total, averaged 6:45/mile overall.
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| Saucony Kinvara Miles: 16.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM - Smithfield Canyon with Carson. 8.75 miles, 7:55/mile average.
PM - Hyde Park out-and-back. 6.25 miles, 7:07/mile average.
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| Asics Heavy Shoe Miles: 8.75 | Asic DS Trainer Miles: 6.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM - loop out on the county roads outside of Smithfield. 10 miles, 7:15/mile average.
PM - canal trail, 5 miles, 7:45/mile. Muddy, but not as bad as I thought.
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| Saucony Kinvara Miles: 10.00 | Brooks Launch Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 17.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| Did a long run today, the last formal long run before Boston! (I am doing race next weekend). My legs were feeling fatigued this morning from the week, and it was foggy and cold outside, with an inch of new snow everywhere. I was not looking forward to hammering out a long run. I finally got enough inertia to get in my car at about 11AM and drive out to Hollow Rd, to do an out-and-back up Blacksmith Fork Canyon. Mysteriously, the fog stopped at about Providence, and it was beautiful in Hyrum and Nibley with no snow. When I looked back, there was just a black cloud over the northern half of the valley. It was kind of like looking at Mordor from the Shire. I had a light canyon headwind for the first 8 miles, and then it shifted (as it often does by mid-day), and gave me a tailwind for the last 3 miles of uphill. Then I had a headwind for most of the way down. But it was fairly mild, thankfully. It ended up being an awesome run, despite how bad I felt earlier on, and despite dealing with a headwind in both directions. My legs started feeling decent once I got going, then just got in a rhythm on the 11 miles of uphill and kept increasing the pace. By Mile 8, I was hitting sub-6. Coming back down for the final 11 miles, I just tried to keep it solid. Nothing too crazy, but hold a brisk pace. I made a potty stop at Mile 13, and also took some shot blocks there. From a fueling standpoint, the whole 22 miles felt great, much improvement in my long runs over the last month. I ended up dong the 22 miles in 2:10:24 (5:55/mile average). Averaged 6:15/mile on the uphill, and 5:40/mile on the downhill. Hit a few under 5:30 here and there. Splits were 6:42, 6:24, 6:33, 6:39, 6:20, 6:20, 6:04, 5:59, 5:57, 6:02, 5:44, (turnaround), 5:50, 5:36, 5:42, 5:28, 5:46, 5:31, 5:19, 5:22, 5:40, 5:39, 5:26. 98 miles for the week, my peak for training. Next week will still be hard (low 90s), and then the two-week taper.
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| Brooks Launch (2) Miles: 22.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 77.50 | 17.00 | 3.75 | 0.00 | 0.00 | 98.25 |
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| Asics Heavy Shoe Miles: 17.75 | Brooks Launch (2) Miles: 28.00 | Brooks Launch Miles: 12.00 | Asic DS Trainer Miles: 14.25 | Saucony Kinvara Miles: 26.25 |
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