Strength for today and bright hope for tomorrow

Week starting Oct 03, 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
85.8015.006.200.000.00107.00
New Balance 790 Miles: 13.00Brooks Adrenaline 10 Miles: 11.00Saucony Kinvara Miles: 15.50Brooks Adrenaline 10 Green Miles: 24.00Brooks Launch Miles: 17.75Saucony Tangent Miles: 8.25Saucony Type A Miles: 17.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Got a 2-hr massage yesterday. Hit the spot.

Ran an easy 6 miles this afternoon on the canal trail. No watch.

New Balance 790 Miles: 6.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.300.006.200.000.0020.50

AM - Big Workout. Turned out to be a beautiful morning, as the change in weather appears to be holding off at least for a few more hours. I warmed up for about 3 miles, including a potty stop at Mack Park. Did some brisk pace stuff and a few strides to try to prime the engine.

The workout was 10x1000m at CV pace, 60s recovery jog between reps. CV is slower than 10K pace, but faster than half marathon pace. The workout went quite well. I had a bit of a slower start (as usual), but got in a groove for the majority of it. Just tried to let the workout come to me and not force things, and waited until the final rep to open things up a bit, and that felt great.

Interval splits were 3:12, 3:12, 3:11, 3:07, 3:07, 3:07, 3:06, 3:07, 3:05, 2:59.

Cooled down for 5 miles afterward. 15.5 miles total, averaged 6:21/mile.

noon - Planet Walk from work. 5 miles, no watch. Got rained on, but then it quit, so it was actually fairly nice out. Fly to Denver this afternoon for work.

Brooks Adrenaline 10 Miles: 5.00Saucony Kinvara Miles: 15.50
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.500.000.000.000.0012.50

Ran in Westminster, CO this morning. We have a client here, so I make this trip once or twice a year. Usually I just plod my race through some random run, but this year I asked Nan for a little bit of direction, and she referred me to the Big Dry Creek Trail, which I was able to find just a couple miles from my hotel. Did an out and back on the trail, and ran about a mile past City Park. Very nice trail for running, and it was nice to avoid traffic, and also get some dirt. The creek, by the way, is neither big nor dry. Saw a coyote and about 300 prairie dogs. Averaged 7:00/mile for 12.5. Beautiful morning for running.

Brooks Adrenaline 10 Green Miles: 12.50
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.250.000.000.000.0015.25

AM - canal trail, 7 miles, 7:22/mile average.

PM - ran home from work. It was a little stormy, but I had a sweet tailwind the whole way. 8.25 miles, 6:50/mile average.

New Balance 790 Miles: 7.00Brooks Launch Miles: 8.25
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.250.000.000.000.0016.25

AM - Birch Creek Canyon. 8 miles, averaged 7:20/mile.

PM - ran home from work. 8.25 miles, averaged 7:30/mile.

Saucony Tangent Miles: 8.25Brooks Adrenaline 10 Green Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.500.000.000.000.0015.50

AM - out-and-back on the county roads north of Smithfield. 9.5 miles, averaged 7:15/mile. Did a few strides in the middle.

PM - canal trail, 6 miles, 7:30/mile average

Brooks Adrenaline 10 Miles: 6.00Brooks Launch Miles: 9.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.0015.000.000.000.0021.00

Big Workout / Long Run / Race Simulation. Caps off a Big Week. Et cetera.

Drove down to Forrester Acres and parked. Warmed up for a couple miles, then changed into my racing flats. I've been doing most workouts in the Saucony Kinvara's, but wanted to do this workout in my Type A's, to get a better feel for them. Plus, the Type A is a much faster shoe. The Kinvara's are great for workouts, but they are rather "squishy", like running on a gym mat, as someone else put it. The Type A's are a true flat, and I was curious to find the difference.

I set out a squeeze water bottle with Emergen-C mixed with water, and 2 Hammergels attached via rubber band. One Hammergel was caffeinated, the other "tropical". I intend to use all of these things (water bottled, emergen-c, h-gel) at Indy, so want to make sure they will work okay, not upset my stomach, etc. I set up the mini aid station on my car.

The workout was 3x5-miles at MP, with 1-mile recovery jog between intervals. The last interval could be a little faster than MP if I felt okay. I had sketched out a perfect 5-mile loop on the county roads from Forrester Acres. At the end of each interval, I would hit my "aid station", take a full gel, and a fair amount of liquid.

The route itself is kinda-sorta flat, but not really. Long gradual downhill toward the Bear River for the first 2 miles, then flat for about half a mile, then uphill for 2 miles, then flat for the last half miles. The long gradual climb is kind of a grinder when you're tired, although not really noticeable if you're just jogging. It's about as flat as you get around here, and the closest I could get to the Indy course.

I dialed in 5:20/mile as "MP". Yes, I will need to run faster than that at Indy, but given that I'm at 4600' altitude and at the tail end of a 107-mile week, I thought 5:20 would be pretty ambitious.

The workout itself went really great. I love how the Type A's felt (other than on the 1.5-mile gravel stretch...uggh! hate gravel!). There is a reason they are a racer and the Kinvara's are trainers.

Interval splits were: 

  • 26:38 (5:15, 5:20, 5:22, 5:24, 5:17)
  • 26:35 (5:17, 5:20, 5:19, 5:22, 5:17)
  • 26:14 (5:08, 5:13, 5:19, 5:19, 5:15)

The first two set felt pretty easy and controlled (relatively speaking). Breathing was really good all the way to the end. Mile splits generally followed the topography, although the gravel tended to slow down Mile 2. The last set I let it out a bit on the first couple miles, and probably paid for it on the last 3 miles, but I survived, and was happy to keep all 5 splits under 5:20. It was hard though, but I guess since I substituted this workout for a race, hard is good.

All my accessories (drinks, bottles, gu) worked out pretty well.

Changed shoes after the last set, and cooled down for 2 miles. 21 miles total for the day, averaged 5:52/mile for the entire run. 107 miles total for this week, my most ever. The next 2 weeks are just maintenance (mid-90s), then a two-week taper, so I've seen the worst of things at this point.

Saucony Type A Miles: 17.50Brooks Adrenaline 10 Green Miles: 3.50
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
85.8015.006.200.000.00107.00
New Balance 790 Miles: 13.00Brooks Adrenaline 10 Miles: 11.00Saucony Kinvara Miles: 15.50Brooks Adrenaline 10 Green Miles: 24.00Brooks Launch Miles: 17.75Saucony Tangent Miles: 8.25Saucony Type A Miles: 17.50
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