| 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 | | 77.00 | 0.00 | 3.00 | 0.00 | 0.00 | 80.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM - easy 5 miles on Planet Walk and with dog. Didn't wear watch.
(Adrenaline blue: 404 miles) PM - easy 5 miles on River Heights loop and with dog. Beautiful afternoon. I ran as slow as I could. 7:55/mile average pace.
(1120: 344 miles)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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For anyone who is interested, I have posted my own course map and profile for the Olympic Marathon Trials on my personal blog. Click here. noon - easy 5 miles on Planet Walk from work. Didn't wear watch. (Elite: 5 miles) PM - easy 5 miles, some random loop. Felt great, light and bouncy. I think one horse started neighing or at least whimpering a little bit. 6:33/mile average pace. (Triax: 186 miles)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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noon - ran an out-and-back on Canyon Rd. I wanted to run on the canal trail, but it was blocked off and under construction. At the end of the run, I did 8x20-second hill surges up the Boulevard Hill, with 40 seconds recovery on the way back down. They felt pretty good. (Adrenaline blue: 410 miles) PM - 4 miles easy on Planet Walk. No watch. (1120: 348 miles) Yet another 9+ hour day at work today. This has been going on since St. George. I know a lot of Americans work 50 hrs/week, but I'm not into it. In terms of running, I would prefer to work 35 hrs/week or so. My schedule is flexible, but ebbs and flows with clients and workload. When a client needs something, I must perform immediately and efficiently. When a client doesn't need anything, I can go take a nap or go skiing. Unfortunately I am insanely busy right now, so I am working when I should be napping. At least I'm "only" running 80 mpw, rather than 100, and I'm getting a good 8 hrs of sleep at night, so it could be worse. But it could also be better.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 3.00 | 0.00 | 0.00 | 15.00 |
| Big Workout today with Logan. We did 4x200m strides on the track to warm up (35s each), and then did a 4x4-minute fartlek @ CV pace with 2 minutes recovery on the Millville Hill Loop. I told Logan he would probably hate me by the last interval, because those hills at the end are a bear. | Interval | Distance
| Pace
| Comment
| 1
| 0.77 mi
| 5:12/mile | gentle uphill
| | 2 | 0.78 mi
| 5:07/mile | rolling | | 3 | 0.78 mi
| 5:09/mile | half down, half up
| | 4 | 0.67 mi
| 5:56/mile | big big uphill
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I felt pretty good and had a good workout. My stomach was churning a little by the end, and I had to find a VPB in the woods in Providence on the way back, but was better after that. It got dark on us, so we had to slow it down quite a bit the last couple miles for the sake of footing (not that I minded slowing down). 6:32/mile average pace for the run. (Elite: 20 miles) | | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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noon - easy 5 from work on the Planet Walk. Didn't wear watch. (Adrenaline blue: 415 miles) PM - easy 5, some random route. Stopped by the gym and weighed myself (129 lbs). Finished up with a lap on the grass around the LHS fields. 7:04/mile average pace. (1120: 353 miles)
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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noon - easy 5 from work on Planet Walk. Did 8x100m strides in the middle. Didn't wear watch. (Triax: 191 miles) PM - went to the chiropractor in Hyrum, and then did an easy run nearby on Hollow Rd. I forgot my watch, so no time. Bummer. I'll just make something up: 6:51/mile. I also forgot to change my shoes, so my rotation got messed up. I feel kind of weird from having to run in the same pair of shoes twice in a row. Hopefully my head will not explode or anything.
(Triax: 196 miles) | | Comments(7) |
| | 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 today. Cody and I started from my house, ran up Center St. to Dry Canyon, then took the Bonneville Shoreline Trail to Millville Canyon, and back to my house along the Top of Utah Marathon course. The idea was to progress from 7:00 pace for 5 miles, to 6:30 for 5 miles, to 6:00 for 5 miles. The route is very hilly. It starts around 4500' and climbs to about 5100' at the mouth of Dry Canyon. From there to Millville Canyon, there are numerous rolling hills, with a peak at 5250', not to mention poor footing. From Millville Canyon, there is a nice downhill, and then small rolling hills to the end. We had to run by effort and feel to hit our "pace", rather than looking at actual pace, since the hills throw it off so much. Splits were slow, well over 7-minutes, but the effort was there. I had a lot of trouble today with footing on the trail, especially the downhills, but worked the uphills pretty hard. We finally hit pavement again at about the 8-mile mark, and I was actually quite happy about it, even though I usually prefer dirt. From there on in, it was easy to hit the proper pace. We did a couple 6:20 miles on the downhill to finish off the "6:30-effort" segment. Unfortunately, Cody's IT band seemed to be awry, so we separated ways on the last 5 miles. I hit 5:55, 5:50, 5:56, 5:53: 6:04 on this stretch to finish off the run, and everything felt pretty good. It was a beautiful sunny morning, in the upper 30s at the beginning of our run and 50s by the end. Gotta love Utah this time of year! 6:50/mile average pace for the run. (1120: 368 miles)
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 77.00 | 0.00 | 3.00 | 0.00 | 0.00 | 80.00 |
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