| 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
|
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 62.00 | 8.00 | 4.00 | 0.00 | 0.00 | 74.00 |
|
| | 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 |
|
AM - ran the dog around the block, then did the Planet Walk. It was raining, which felt kind of nice. Legs are tired from weekend running adventures, but not too bad, and no soreness. PM - ran the Landfill Loop (5.5 miles) with Jon, Joe, and Cody. Easy pace, 7:38/mile.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 4.00 | 0.00 | 0.00 | 14.00 |
|
AM - ran the dog around the block PM - Big Workout; 5x4-minute CV fartlek with 2-minute recovery, followed by 4x30s hill charges. Jon, Cody, and I did this workout on the North Logan Loop. Met at the fairgrounds, then warmed up about 4 miles to the top of 1000 N, then started the fartlek. | Interval | Distance | Pace
| Comment | | 1 | 0.79 | 5:05/mile
| pretty much all downhill
| | 2 | 0.73 | 5:29/mile
| 2/3 uphill, 1/3 downhill
| | 3 | 0.73 | 5:29/mile
| all uphill
| | 4 | 0.77 | 5:13/mile
| slight downhill/flat
| | 5 | 0.77 | 5:12/mile
| slight downhill/flat
|
Jon was flying today, so I was just trying to keep up with him. All in all, a pretty good workout, considering my legs weren't spunky going into it. But I was happy with the pace today. We cooled down a few miles, and then I did my hill charges up the Boulevard. Fun stuff. This morning I had my quarterly rheumatologist appointment. Not much to report, other than he wants me to take my NSAIDs more consistently. Humph. They also took my weight, blood pressure, and heart rate. I don't remember my blood pressure, but I weighed in at 131 lbs with all my clothes, wallet, shoes, and keys, so I think I've dropped a few. And my resting heart rate was 44, a new PR. The nurse looked a little surprised and asked me if my heart rate is always this low. I tried to think of something witty and clever to say, but could not think of anything, so just said, "Uh, I'm a runner". Then I wen to the chiropractor. He x-rayed my neck last week, and this week we got to look at the results. My neck angle only changed a little, up from 18 degrees to 22 degrees. But my head is also more "plumb" with my shoulders, and also vertebrae spacing has increased, so all that is good. Just looking at the side-by-side x-rays, I could see improvement. He seemed to think the next month would lead to bigger changes. We shall see.
| | Comments(1) |
| | 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 |
|
Easy 9 miles, assembled piecemeal over the morning. Ran with the dog, ran to work, to breakfast, to the chiropractor, back to work, back home, and then a few laps at Logan High grass fields. 9 miles in all.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 8.00 | 0.00 | 0.00 | 0.00 | 14.50 |
|
AM - ran the dog around the block. PM - Big Workout. I did an 8-mile tinman tempo on the Hyde Park Hill Loop. I wasn't feeling very spunky at all on the warmup, so I decided to relax and take whatever my body gave me today. No need to beat the world with a tempo run. Warmed up 4 miles, then started the tempo. Splits were 6:21, 5:58, 7:01, 6:31, 5:58, 5:59, 6:05, 6:02. Slower splits represent the bigger hills. Average pace for flat stretches were about 6:05-6:10. I was glad to just to get the workout in the books. Cooled down 2 miles. 14 miles total at an average pace of 6:40/mile.
| | Add Comment |
| | 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 |
|
AM - ran the dog around the block, then went out to the Richards Hollow trailhead (near Blacksmith Fork Canyon) with Stacy and Seth to captain our aid station for the Bear 100. Ultra race aid stations are a lot of work. I basically worked from 6:45-10:15PM last night on picking up and getting gear/food ready, then worked the aid station from 8:30-1:30 today, followed by about an hour worth of tear-down and loading/unloading back in Logan. Then I have to take all the drop bags to Bear Lake tomorrow, and take the gear and supplies back to Smithfield on Sunday. But it's worth it to see the look of joy on ultra runners' faces when they see that I have cooked potatoes and pre-cut honeydew melon. Last year I manned the aid station all alone, which was difficult. This year I brought my family, and also recruited the Allen family. Jon is a natural at helping thirsty trail runners, and I think I saw a few glimmers of inspiration in his eye as he watched them run off. I told Jon I would crew for him if he ever gets the 100-mile bug. Jon and I got in a few miles down Lefthand Fork Rd. as we waited for the first runners. Only a few though, because the runners came quick. I took a nice digger on one section, hitting a rock with my foot and pitching head-first in slow motion. It was so slow that I managed to do a barrel-roll as I hit the ground, which dissipated most of the impact. I came out with surprisingly few scrapes and bruises, thanks to my quick thinking. :P. Jon remarked that it was incredibly graceful.
PM - finished out the bulk of my mileage by running out to the end of the Canal Trail and back (6 miles). Then ran the dog around the block again. Very slow pace, around 8-min/mile.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Long run, 18 miles from my house to past Spring Hollow and back on the River Trail and Canal Trail. I ran with my iPod today, and tried to relax and keep it as a recovery day. 7:58/mile average pace. | | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 62.00 | 8.00 | 4.00 | 0.00 | 0.00 | 74.00 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|