Strength for today and bright hope for tomorrow

Week starting Mar 28, 2010

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Fort Collins,CO,

Member Since:

May 15, 2003



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.


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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Saucony Trail Shoe Lifetime Miles: 247.50
Hoka Clifton Lifetime Miles: 491.50
Saucony Type A6 Lifetime Miles: 186.50
Saucony Zealot Lifetime Miles: 478.75
Saucony Kinvara 6 Lifetime Miles: 433.50
Saucony Kinvara 6-2 Lifetime Miles: 358.75
Brooks Pure Connect Blue Lifetime Miles: 337.25
New Balance Trainers Lifetime Miles: 314.50
New Balance 1400 Racers Lifetime Miles: 65.00
Brook Pureflow Lifetime Miles: 99.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
Brooks Axiom Miles: 5.25New Balance 790 Miles: 7.75Saucony Tangent Miles: 10.50Brooks Adrenaline 10 Miles: 16.75Brooks Launch Miles: 17.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles

AM - Canal Trail with Carson. 7:23/mile average.

PM - Forrester Acres with Seth. 5.25 miles.

Brooks Axiom Miles: 5.25New Balance 790 Miles: 7.75
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles

Met Carson at Mack Park, and then I had to take a pit stop at the 7/11. Feeling much better, we then went out to the cemetery do to a workout of 6-8x1000m. Each big cemetery loop is almost 1000m, and I figured I could get the exact distance by adding on a little bit to the loop. After I got home, I checked my start/finish line on gmap, and determined I was a little bit short, more like 985m, which equates to about 3 seconds based on the pace I was running.

 Interval Adjusted Time
 1 3:07
 2 3:10
 3 3:08
 4 3:06
 5 3:06
 6 3:07

So I was hitting most of my splits in 3:03-3:05, which equate to 3:06-3:08. I was pretty pumped about being able to run 1000s this fast, this early in the season, definitely a good sign for Saturday. It was a windy day this morning, but it turned out that we had a head wind on most of the downhill portions, and a tailwind for the inclines, so that worked out pretty well. I really like using the cemetery loop for intervals. It seemed to go by faster than on a track, plus it better simulates road conditions, as the loop as both uphills and downhills (but not too steep anywhere), and it is a nice, level blacktop surface with no traffic. I'll definitely keep doing workouts there.

I stopped the workout after 6 intervals, since it was my first session of the year, plus I have a race on Saturday. Didn't want to push too hard, and I was definitely feeling it by the end.


Saucony Tangent Miles: 10.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles

Ran home from work. Driving headwind with snow pelting my face the entire way. Garmin battery died, so didn't get pace, but that's probably a good thing.

Brooks Adrenaline 10 Miles: 8.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles

I'm a little bit under the weather today, so am laying low. Don't feel terrible, but I want to give myself a chance to race on Saturday so am being conservative. I guess running into a headwind  with driving snow for 8 miles last night was not good for my immune system.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles

Feeling better today. I ran home from work, and enjoyed a nice tailwind for once. Weather forecast looks grim for tomorrow. When I wake up, if it's snowin', I'm not goin'. Thankfully, I didn't ask for a comp for this race, so I'm free to enjoy a DNS.

Brooks Adrenaline 10 Miles: 8.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles

I was signed up to run the Striders Half today, and felt ready to race, but I ended up with a big DNS. I got up at 4:30AM, checked the weather outside, then checked the weather in Huntsville via internet, then checked the road conditions on Sardine Canyon via internet, then went back to bed. I think I'm just getting mentally weak, today it did not seem worth it to risk life and limb to drive up to Ogden Valley for the opportunity to be miserable for 13.1 miles. Plus being miserable for the hour before the race, and the hour after the race. I did that and bought the t-shirt last year. All weather reports were indicating snow, 28 degrees, and 15mpw headwind. Bleh. Felt a little bad about wasting $45 on the entry fee, but at least I like Striders, so I'll consider it a donation, or maybe payback for the hundreds of dollars I've taken from them over the years in prize money.

Slept in until 8:15AM, a 2010 season-best.

Got up, ate breakfast, drank coffee, worked for a little while, and then headed out for a run. The snow was mostly melted from the roads, and weather was still cold but pretty decent for running. I was starting to regret not racing, especially when I felt pretty sharp during the whole run.

I needed to get a hard workout it, given that I missed a somewhat important tune-up race to Indy. So I took Hillside to Summit down to Center St, and then headed up Smithfield Canyon for some fun. First two miles of warmup were 6:40 and then 6:02. Smithfield Canyon was a winter wonderland, very pretty with all the snow, and I had the whole road to myself.

I picked up the pace when I started going up the canyon. Hit a 5:52 and 6:04 on my first two miles, which is really good for me in this canyon. Then a 6:15, which is about normal. And then the road started getting snowy, so I had to slow down in places, but still kept it brisk. 6:36 and 7:15 for the these two miles. At this point, there was about 6 inches of fresh snow in the road, much more than what was at my house. I had tire treads to run in, but it was still fairly slow. I was feeling a lot better about not racing, given that I was at the elevation of the race start line (~5400').

I got to the gate to the campground, and then turned around here, and started going downhill. 6:22 for the first downhill mile. The snow was pretty grippy, and good to run in. I was also getting some headwind on the downhill, which explained why the uphill felt so good. It was starting to snow too. Feeling increasingly good about not racing.

Once the snow cleared up, I started a short half marathon-pace tempo. First mile was 5:25, slowed partially by patchy snow. But the road continued to improve as I descended. Next three miles were 5:11, 5:09, 5:11. Felt absolutely great at this pace, and considered it a decent workout, especially combined with the earlier uphill tempo. I had to fight the headwind a little bit, but it was not very strong.

Made a pit-stop at the 7-11 on Center St at the end of the tempo, and then got some more miles by doing an out-and-back on the trail to Forrester Acres, then took the long way home on Summit. Averaged about 6:30/mile on these cooldown miles. Averaged 6:12/mile for the entire run of 17.5 miles, which I'm pretty happy with, and had plenty of spunk at the end.

I suppose one good thing about not racing today (beside not killing myself on Sardine Canyon) is that I don't have to recover from anything. I did 4 straight weeks of 70+ during March, and had an easier week last week. Now next week I'm ready to jump up to 80 miles, and hope to hold mid-80s until my half marathon in Indianapolis in early May. I would love to run 1:06-something there, and feel like I'm starting to get in pretty good shape. I'd still like to find a tune-up race sometime this month, maybe I'll do the USU track meet in a couple weeks. That would be interesting.

After I finished my run today, I found the Striders Half race results and also read Matt Rowley's reports. Sounds like I made the right choice. Teren running 1:14 is a pretty good indicator, as is Ben VanB at 1:15 (expected 1:11 out of him or so). And the list goes on. It looked about 5 minutes slow, and sounded very painful. I really wished I could have raced something (I've got the itch), but Striders would have just been frustrating to me, just as it was last year. So it goes.

Brooks Launch Miles: 17.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
Brooks Axiom Miles: 5.25New Balance 790 Miles: 7.75Saucony Tangent Miles: 10.50Brooks Adrenaline 10 Miles: 16.75Brooks Launch Miles: 17.50
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