| 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 | | 72.80 | 0.00 | 9.00 | 0.00 | 0.00 | 81.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy run to end of paved river trail and then to LHS rec fields to do a couple laps in the grass and then 4x200m barefoot striders. Ran home and then did a few blocks with the dog. Didn't bother wearing a watch today, so no idea of pace. The ball of my foot has been feeling pretty stable, and seems to have even gotten a little better since Thursday. I still feels a little bruised/inflammed when I push down on it, but doesn't bother me much while walking or running. I think switching to the lower-heel OTC insert has helped. So far no complications from not wearing my custom orthotics, now for the third day in a row. (Adrenaline yellow: 430 miles) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.50 | 0.00 | 5.00 | 0.00 | 0.00 | 13.50 |
| Workout day. I ran up to the USU track, and did a 2-mile tinman tempo along the way (6:00/mile pace or so) to warm up. On the track, I did 8x1000m at CV pace (~5:15/mile) with 200m rest (1:10). I took 600m (3:00) after the 4th interval to break it up into two sets. The workout felt very good, and I hit my time goals. The ball of my foot was rather tingly and swollen-feeling by the end, but not really it any pain. Ran home afterward, iced the foot, drank some gatorade, and ate couple cookies before going back to work. HR peaked at 187 on the last interval, when I cranked it up a little bit the last lap. Feels good to be on a track! (Adrenaline orange: 143 miles)
| Interval | Time | Ave HR | Cadence | Stride Length
| | 1 | 3:14.5 | 171 | 102 | 4'10" | | 2 | 3:16.3 | 175 | 100 | 4'10" | | 3 | 3:16.0 | 178 | 100 | 4'10" | | 4 | 3:15.6 | 179 | 100 | 4'11" | | 5 | 3:15.6 | 177 | 100 | 4'10" | | 6 | 3:16.3 | 178 | 99 | 4'11" | | 7 | 3:15.1 | 181 | 100 | 4'11" | | 8 | 3:11.8 | 181 | 101 | 4'11" |
| | Comments(7) |
| | 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 9-mile North Logan out-and-back. 7:08/mile pace. Ave HR was 146 (a little high), perhaps not as easy as I thought...some recovery is needed from the workout yesterday. Ball of foot felt pretty good. SI feels decent.
Ave stride length: 4'0" Ave cadence: 91 (Adrenaline black: 368 miles)
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.50 | 0.00 | 0.00 | 0.00 | 0.00 | 9.50 |
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Easy distance (Landfill Loop), plus 4x150m barefoot striders in the grass. 7:06/mile pace. Ave HR 150. Over cast and cool, a nice day for running. (Adrenaline yellow: 439 miles)
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.30 | 0.00 | 0.00 | 0.00 | 0.00 | 14.30 |
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For anyone interested, I've posted on entry on my personal blog about the potential effects of taking days off. The entry stems from a message board discussion here, so mostly other people's ideas, but an interesting topic. ********************************** Ran up to Dry Canyon, then did the Deerfence/Bonnville trail over to Millville Canyon. No snow, very little mud, and generally good footing (for that trail anyway). I tried to work the hills up to the trail and then work hard on the trail itself to get a good aerobic (and occasionally anaerobic) workout it. Kept the HR above 160 for most of this run and averaged around 7:30/mile. Once I got off the trail, I tried to keep a 6:30 pace for most of the rest of the run, which put my HR in the mid- to upper-150s. All in all, a good medium-long run and a good workout without being too format about it. (Cascadias: 34 miles)
| | Comments(15) |
| | 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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9 miles, easy pace. Ran up to 1st Dam and came back on canal trail, then ran south to Stewart Nature Park, did a loop, and came home. Feel a little beat up from the hills yesterday. Ave HR 143. (Adrenaline black: 377 miles)
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.50 | 0.00 | 4.00 | 0.00 | 0.00 | 19.50 |
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AM - Easy 8.3-mile run with Cody this morning. Ran up to USU track and did some 100m striders. Hit a nice pace going back down. 7:15/mile pace overall. (Adrenaline orange: 151 miles) PM - Ran 11.2 miles with Cody and James down Blacksmith Fork via 2-car shuttle. I wanted to get a good downhill workout in preparation for the Ogden half and the Ogden marathon. The plan was to warm up for a couple miles and then do a 4-mile tempo at half marathon pace. I would hoping I would be able to run 5:15-5:20 pace on the downhill and have it feel easy. Unfortunately, a strong headwind damped both my spirits and my stride. I ran 22:20 for the tempo, so a 5:35/mile average. HR was in the upper 170s (88-89% max) for the bulk of it. I felt like I could never get going and that there was never "enough" downhill. Still, it was a good workout, and my pace was very steady on all the splits I got. I actually felt pretty good afterwards during the rest of the run (aside from being very hungry), and the 7:00-pace was comfortable. So that was good. Ave HR for entire run: 152 Max HR during tempo: 181 Ave pace for entire run: 6:30/mile I feel like I don't really have a great indicator of my true race potential right now. All of the Ogden races have been so hilly that times are meaningless. I was hoping this workout would give me an idea of where I'm at, but the headwind made it hard to correlate to the Ogden course. My body got the workout it needed for sure, but my mind is still wondering. I'm pretty sure that sub-1:10 should be doable though.
81 miles for the week (yea!). 79 miles scheduled for next week. (Burn: 77 miles)
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 72.80 | 0.00 | 9.00 | 0.00 | 0.00 | 81.80 |
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