| 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 | | 59.50 | 10.00 | 2.50 | 0.00 | 0.00 | 72.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Easy distance on the roads. Felt strong during the first half, but then my quads got sore then second half of the run, probably because of downhill running yesterday and the race the weekend before. Still, it felt good to be outside on a beautiful Sunday morning! | | Add Comment |
| | 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 |
| 7 miles elliptical, 2.5 miles running. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 2.50 | 0.00 | 0.00 | 10.00 |
| 7 miles elliptical, 3 miles running. I finally got a new heart rate transmitter, so I decided to try a threshold workout on the elliptical just based on HR. Since my max HR is ~200, I tried 2x7:30 intervals with my HR at 170-175 (85-87%) with 2:30 rest between. It took a little fiddling with the machine to get the proper resistance (I initially had it too high and went anaerobic quickly--not good for an LT workout), but I finally found a sustainable setting where I could keep my HR in the 170s and get a threshold "feel". It seemed to work out fine, although I was probably annoying the other people next to me by my profuse sweating. This little "experiment" was short, but now that I know it works I'll probably do 4x7:30 intervals next time. The great thing about the elliptical is that I should be able to do LT workouts more frequently, since my recovery should be faster in a non-impact setting. Ave HR for entire session: 148 Ave HR for LT intervals: 172 | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 5.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 6 miles easy running; 6 miles elliptical, 5 of which were at "mp" effort. I originally wanted to just run today, but my knee was fairly sore, so I kept the running down and hopped on the elliptical instead. The good news is that my back has been feeling pretty good the last couple days, and also my weight has finally dipped below 140. If good for nothing else, the elliptical helps shed pounds. My clothes are noticeably looser. I'm trying to pin down what sort of heart rate I need on the elliptical to get a threshold or a marathon pace workout. I assumed that my threshold HR would be 175-180 and my marathon HR would be 160-170. I decided one way to figure it out would be to look at my HR records from races over the last three years (yes, I wear a monitor when I race). Here's the breakdown of AVERAGE HR: Marathons: Ogden (05): 173 Park City (05): 170 Des News (05): 168 TOU (03): 178 TOU (04): 179 TOU (05): 170 St. George (05): 179 Typically for these marathons my HR started near 150 and drifted up to the 190s by the end of the race. I'm going to say that my MP heartrate for elliptical workouts is 170-175. Half Marathons Moab (04): 186 (hot that year) Moab (05): 184 Great Salt Lake (03): 182 Great Salt Lake (04): 180 Surprisingly, not a ton different from my MP heartrate. Actually, not a whole lot surprising in some ways, since my half pace is about the same as my marathon pace. I'll put my threshold HR at 180-185. 10k SLC Classic (03): 186 SLC Classic (04): 184 Des News (03): 183 Ogden NUTS (06): 185 Not at all different from half marathon. 5k Draper (03): 183 Draper (04): 183 Heart of Holladay (03): 184 Not at all different from half marathon or 10k. VO2Max HR? I suppose over 190... Looking back, I've recorded max HR's of over 200 for all distances, from 5k through marathon. | | Comments(2) |
| | 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 |
| My body told me a take a day off and I listened to it. Slept in and got some rest. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.50 | 0.00 | 0.00 | 0.00 | 0.00 | 11.50 |
| 6 miles elliptical. Ave HR 145. 5.5 miles running. Ave HR 136. Running today felt a lot better than on Wednesday, as my knee was much less sore. My back didn't feel too bad, although it was pretty stiff we I got up. Stretched my hip flexors and SI joint after my run and felt quite a bit looser. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 5.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 18-mile long run with Dave, Ben, and Jon. Ran up to Spring Creek Campground and back, so about half was on dirt, which felt good. Jon and I picked it up to about 6:00/mile pace for several miles during the second half of the run, and that felt pretty good. Ave HR for entire run: 143; Ave HR during "brisk" portion of run: ~160. My knee and back both felt okay, but still have a ways to go. If they feel good tomorrow I may do some light running and then back to the elliptical for next week. I'm having some weird issues with other areas of my body though. The outside part of my left quad is slightly numb. I've never experienced this before. My wife thinks it could be from a pinched sciatic nerve in my lower back. Although it doesn't bother me or affect daily activities, I don't like it when my body does weird things, so if it's still numb by Monday I'll give my PT a call and see what he thinks. Also, the bottom of my left foot from the rear of my arch to my heel feels "bruised". It's not a sharp pain, nor from a specific point location, but I'm always paranoid when it comes to foot pain because the first thing that comes to mind is "stress fracture". I've never had a stress fracture though, and don't know what they feel like. It could be my arch supports, so I've got a new pair of Brooks in the closet that I'll start wearing and see if that makes a difference. A lot of my random aches and pains just go away on their own in a few days, but I want to keep on eye on this. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 59.50 | 10.00 | 2.50 | 0.00 | 0.00 | 72.00 |
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