Strength for today and bright hope for tomorrow

Week starting May 30, 2010

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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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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
85.000.005.000.000.0090.00
Brooks Adrenaline 9 Miles: 5.75Brooks Adrenaline 10 Miles: 25.50Saucony Tangent Miles: 19.75New Balance 790 Miles: 11.50Brooks Launch Miles: 27.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.250.000.000.000.0014.25

AM - Saddleback out-and-back, 8.5 miles. Very slow, 7:40/mile.

noon - Forrester Acres with Seth. 5.75 miles. No watch.

Brooks Adrenaline 9 Miles: 5.75Brooks Adrenaline 10 Miles: 8.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

Today was a workout day, but I did not want a tempo as hard as last week (need to change it up some). Plus I was a little sore and worn out from Saturday's run combined with Memorial weekend festivities (who knew I could get so sore from kicking a football?). I ran the Bear River Loop at a brisk pace, just tried to keep things honest. And of course it was raining. It is always raining here in Utah, or at least this spring it is. By halfway through the run, I was soaked to the core. But it was alright, fortunately not cold or anything, so most of it felt good, but I got kind of sick of being wet for the last few miles. Ended up with 14 miles. Hit the first 10 miles just a hair under 60 minutes, so right under 6:00/mile average. Toned down for the last few, but added some strides during the last couple miles. Averaged 6:09/mile for the full 14 miles.Nice bread-and-butter type run.

Saucony Tangent Miles: 14.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

AM - canal trail, 5.5 miles. About 7:20/mile.

PM - ran home from work, hit the canal trail. 9.5 miles, 6:42/mile average.

New Balance 790 Miles: 5.50Brooks Launch Miles: 9.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.250.000.000.000.0014.25

AM - Smithfield Canyon. 8.5 miles, 6:50/mile average. Did some strides on the downhill portion.

PM - Forrester Acres with Seth. 5.75 miles, averaged 7:12/mile.

Saucony Tangent Miles: 5.75Brooks Adrenaline 10 Miles: 8.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.500.000.000.000.0014.50

AM - canal trail with Carson. 6 miles, 7:20/mile average pace.

PM - ran home from work. 8.5 miles, 7:05/mile. Did a few strides too.

New Balance 790 Miles: 6.00Brooks Adrenaline 10 Miles: 8.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.005.000.000.0018.00

Did a decent workout today. I drove out to the start of Hollow Rd, and did and out-and-back on the TOU course. Basically I ran to near the half marathon start and back. I wanted to keep a brisk pace going up, and then do a 3-2-1 (mile) workout coming down at half marathon race pace, quarter mile recovery between each rep. My first 6 miles were all between 6:15 and 6:00, and things were feeling really good on the uphill. I realized about halfway that the reason it felt so good was because I had a tailwind, meaning I would get a headwind on the downhill, interval part of my workout. Oh well, I just tried to enjoy the tailwind while I could. I also realized that it was getting pretty hot out, and that I hadn't hydrated all morning, unless a pot of coffee counts. I think that it does not. So dehydration could be an issue, as could the heat. It was only 70 degrees out, but if you convert that to Logan Standard Temperature, it comes out to about 90 degrees. Keep in mind I wear gloves still most mornings.

Anway, the last 3 miles of the uphill portion felt really good, and I hit mid-5:50s on them. At the turnaround point at 9 miles, I had averaged 6:04/mile for the whole uphill portion of the run. Aided by the tailwind, but still not bad, and it felt really good. I took a quick potty stop at an outhouse in the picnic area, and then started down. Did one mile in 5:55 to get a feel for the headwind and the downhill. Despite going downhill now, the effort to do 5:55 was the same as it was on the uphill with the tailwind. Interesting.

At mile 10, I started my 3-mile interval. Obviously, that made the head-wind worse, since I was running faster into it. Hit 16:31 for 3 miles (5:15, 5:19, 5:17). It did not feel good. I was really starting to feel dried out at this point. The wind was cooling me off, but it was also evaporating my sweat faster. I wished that someone had cached some Gatorade in the bushes for me, but that was not the case.

Took 0.25 miles recovery (2 minutes), then started the 2-mile interval. This one started better, but finished worse. 10:18 for 2 miles (5:03, 5:15). The last half mile I started feeling pretty bad, and pretty much turned it off the last quarter. And then I turned off the workout for the day as well, and nixed the last interval. I could tell that I was dehydrated, and that the sun was getting to me. I was sweating less and less (a bad thing), and having a tough time catching my breath. I cruised in the last couple miles on Hollow Rd with some low-6's. Amazing how much backing off just a little bit helps. I fininshed the 18 miles in 1:45:54, which is 5:53/mile. So still a pretty good day, despite really messing up my workout by not hydrating enough and by waiting too late in the morning to run (it was about noon when I finished).

But I survived. And this run concluded my first 90-mile week since fall of 2007. Training over the last month has been good. My primary goal was to get my mileage up to 90, and actual workouts were secondary to the overall volume. So mission accomplished. I'm looking forward to the UVM Half in a week, and then will do a short 10K training cycle in preparation for Des News, and then from August through October the sole focus will be the marathon.

Brooks Launch Miles: 18.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
85.000.005.000.000.0090.00
Brooks Adrenaline 9 Miles: 5.75Brooks Adrenaline 10 Miles: 25.50Saucony Tangent Miles: 19.75New Balance 790 Miles: 11.50Brooks Launch Miles: 27.50
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