| 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 | | 93.00 | 2.00 | 4.50 | 0.00 | 0.00 | 99.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Nice easy 4-miler on the Planet Walk. Felt pretty good, and just relaxed and enjoyed myself. Didn't wear watch. (Adrenaline orange: 451 miles) | | Add Comment |
| | 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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Big Workout this morning. 15 miles total, with 8 miles of Tinman tempo on the Millville Hill Loop and 4x200m barefoot strides in the grass at the LHS rec fields. Warmed up a couple miles, and hit 7:00 on the second mile, which has become the sign that I can start the tempo (ie - my body is finally awake). Miles splits were: | Mile | Split
| Notes
| | 1 | 6:03
| Uphill
| 2
| 5:56
| Rolling
| 3
| 6:01
| Rolling/Uphill
| 4
| 6:34
| Steep Uphill
| | 5 | 5:53
| Rolling
| 6
| 5:48
| 0.75 downhill, 0.25 uphill
| 7
| 5:38
| Downhill
| 8
| 5:38
| Flat
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I felt pretty good during the tempo, although the big gravel hill on Mile 4 is always a killer. Sub-5:40 pace on the last two miles felt very pleasant, though, conversational even. After the tempo, I held 6:40/mile pace to the LHS fields, were I did 4x200m barefoot strides in 36-38. Just tried to stay nice and relaxed. Finished up by running a few blocks with the dog. 6:18/mile average pace for the entire run. Another workout in the bank. (1120: 156 miles)
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.50 | 0.00 | 0.00 | 0.00 | 0.00 | 15.50 |
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AM - ran the TOU course backward and met Cody near Mile 22. From there I joined him to the TOU finish during his Tinman tempo. He was moving pretty good. My mile splits during the tempo were 6:17, 6:16, 6:22, 6:18. I felt pretty good for having just run a hard workout yesterday. Ran home afterward and finished up with the dog. 6:45/mile average pace for the run (7 miles). (Adrenaline orange: 458 miles) PM - 8.5-mile run with Jon. Did the canal loop with a little out-and-back to the pipeline trail. We had to stop for a short time a First Dam, as a helicopter was filling up with water at the lake for fighting fires. 7:16/mile average pace. (Adrenaline blue: 298 miles) | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.50 | 0.00 | 0.00 | 0.00 | 0.00 | 16.50 |
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AM - 9 miles on the Logan Loop. 7:09/mile average pace. (1120: 165 miles) PM - River Trail with Jon. Almost 7.5 miles. 7:53/mile average pace. (Cascadia: 280 miles) | | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.50 | 0.00 | 4.50 | 0.00 | 0.00 | 15.00 |
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Big Workout. Warmed up 2 miles, and hit 6:40 pace during the second mile. Time to go. My general route today was the modified North Logan-USU-Boulevard loop. I started with 1 mile of Tinman tempo at 6:22 (3.7% uphill grade). I intended to do 2 miles of tinman, but got pretty wiped by this hill (going from Main Street up to USU Stadium). Recovered for a couple minutes then started a 6x4-minute CV fartlek (2-minute rest). The route was very rolling, and virtually all intervals had pretty equal amounts of uphill and downhill. I figure St. George has hills and the Oly Trials course in NY has tons of hills, so I better hammer the hills in training!
| Rep | Time
| Distance
| Pace
| | 1 | 4:01 | 0.79 | 5:04 | | 2 | 4:01 | 0.76 | 5:17 | | 3 | 4:01 | 0.76 | 5:18 | | 4 | 4:00 | 0.80 | 5:02 | | 5 | 4:00 | 0.74 | 5:26 | | 6 | 4:00 | 0.77 | 5:11 |
Rep #4 was a little fast because it was 3 minutes of downhill and 1 minute of uphill. Rep #5 was slow because...I don't know! It felt terrible though. And then Rep #6 felt great. But since this was a Big Workout, it didn't end there. After the fartlek I ran easy for about a mile and then did a 2-mile tinman tempo. Splits were 5:54, 5:58. After the tempo, I ended up on the LHS rec fields to do 4x200m barefoot strides in the grass. After the first rep, my feet were FREEZING because the wet grass was so cold. It was about 50 degrees this morning in Logan, by the way. My arms and hands were pretty cold most of the run (but I loved it!). It didn't feel as good on my feet though. I ended up putting my shoes back on and doing the last three 200's on the track. The strides were 36, 36, 36, 35. They are mostly for form and not for killing myself. Another workout in the can. 15 miles total; 6:23/mile average pace for the run.
I had a dream last night that I was trying to get to the starting line of the Great Salt Lake Half Marathon. I kept wandering around Clearfield and ended up in someone's house, and I was pretty sure the race didn't start in their house. But I couldn't even find my way out of the house, and I only had 15 minutes until the race started to check in. Hopefully that will not happen to me in real life, but the Great Salt Lake Half is usually a nightmare in itself. Maybe this year I will redeem myself there.
(Burn: 205 miles) | | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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AM - easy 5 miles on Planet Walk. Bumped into Cody and ran with him for awhile. Legs tired from yesterday, but that's what easy days are for. 8:14/mile average pace. (Adrenaline orange: 463 miles) PM - easy 8 miles to First Dam and back. Didn't wear watch. (Adrenaline blue: 306 miles)
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.50 | 2.00 | 0.00 | 0.00 | 0.00 | 20.50 |
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Ran around the block with the dog, and then drove up to Hollow Rd with Logan and Cody. We ran the TOU course in reverse - 10 miles up (just past the park in Blacksmith Fork), and 10 miles down. At first we faced a nasty head wind and were averaging about 7:20/mile on the uphill, which I was actually pretty happy with, all things considered. The canyon wind died down (plus we picked it up), and our next four miles before the turnaround were averaging just under 7:00/mile pace. On the second (downhill) half, things turned into a progression run. We fooled around with 6:30s then 6:15s. Around mile 16 things got even more interesting, as the canyon wind picked up and now gave us a nice tail wind. It's like in the movie Die Hard: "Now I have a tail wind!" er... machine gun, whatever. We did a 6:07 and then a 5:54 as we came out of the canyon. I could tell Logan and I were feeding off each other a bit and simultaneously pushing the pace. We hit 5:51 as we entered Hollow Rd. Then things got crazy for some reason on Hollow Rd. Mile 19 was 5:24. Mile 20 was 5:08. This last mile is pretty much flat, plus the tailwind was gone by then, so I was pretty happy to hit that kind of split at the end of a long run and still feel in control. I wouldn't say that pace was conversational or anything (although Logan and I would grunt something to each other occasionally), but it didn't feel faster than threshold pace either. This is good, as I hope to hit sub-1:09 at Great Salt Lake Half next Saturday. We'll see. 6:38/mile average pace for the entire run. 99.5 miles for the week. I'm not ready for 100 yet. Not for a couple more weeks. (1120: 185 miles)
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 93.00 | 2.00 | 4.50 | 0.00 | 0.00 | 99.50 |
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