Strength for today and bright hope for tomorrow

First Dam Run 10K

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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
72.256.006.250.000.0084.50
Saucony Kinvara Miles: 14.00Asics Heavy Shoe Miles: 13.25Brooks Launch (2) Miles: 8.00Asic DS Trainer Miles: 10.00Brooks Launch (3) Miles: 13.50Saucony Hattori Miles: 5.75Saucony Type A Miles: 6.50Asic DS Trainer (2) Miles: 13.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.006.000.000.000.0014.00

Big Workout. Did an out-and-back on the Saddleback route, with 6 miles of MP tempo in the middle. Tempo splits were 5:22, 5:27, 5:28, 5:34, 5:31, 5:04. Averaged 6:05/mile overall for the 14-mile run.

Saucony Kinvara Miles: 14.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

AM - north Smithfield loop. 5 miles, no watch.

noon - Smithfield Canyon, 8 miles, 6:56/mile average.

Asics Heavy Shoe Miles: 5.00Brooks Launch (2) Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Canal trail, 10 miles, no watch.

Asic DS Trainer Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.500.000.000.000.0013.50

Ran to the rhuematologist and back. 13.5 miles total, averaged 7:11/mile. Did some strides on the way back.

Brooks Launch (3) Miles: 13.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

AM - Forrester Acres, no watch. 5.75 miles.

noon - Birch Creek Canyon, 8.25 miles, no watch. Warm and very windy.

Asics Heavy Shoe Miles: 8.25Saucony Hattori Miles: 5.75
Comments(1)
Race: First Dam Run 10K (6.22 Miles) 00:31:55, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.750.006.250.000.0020.00

Ran the First Dam Run 10K today, which is a local race here in Logan. The nice thing about late-fall races is that they start at 10AM! We got some snow last night, but the roads were warm enough that it didn't accumulate on the roads, but the trees and landscape was very pretty. Cold this morning, about 30 degrees, but no wind, so it was pretty good racing weather.

In haste to get out the door, I forgot my watch or garmin, so I ended up running sans timepiece. That's okay, since today was supposed to be a hard workout or time trial anyway. It was interesting running a 10K with no idea of pace or final time until I got to the finish line. It was kind of like Christmas.

I warmed up by running the 5K course. The race started on time and I led from start to finish, although I had a bike pacer to keep me company. I know this course pretty well, because it was my weekly tempo course when I lived in Logan, although oddly enough this was my first time actually running the 10K at the FDR event (usually I do the 5K).

I was kind of stiff and creaky during the warmup, but felt pretty good the entire race. Felt like I was running hard, but still was not pushing at all, since it was uncontested. But it was definitely a hard workout. The uphill half of the race went pretty well, and on the downhill part I lost focus here and there, so just had to keep pushing whenever I felt myself letting up.

I was pleased to see 31:40-ish when I was within site of the finish line clock, and ended up officially at 31:55. I was hoping for sub-32, and am happy with this effort and time. I suppose this is technically my "unaided course altitude PR", since the only 10K's I've run faster were either on a track at sea level or at Des News.

Cooled down another 10K with Dave S. after the race, and then grabbed a few more miles after the awards to end up around 20 miles for the day.

Saucony Type A Miles: 6.50Asic DS Trainer (2) Miles: 13.50
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
72.256.006.250.000.0084.50
Saucony Kinvara Miles: 14.00Asics Heavy Shoe Miles: 13.25Brooks Launch (2) Miles: 8.00Asic DS Trainer Miles: 10.00Brooks Launch (3) Miles: 13.50Saucony Hattori Miles: 5.75Saucony Type A Miles: 6.50Asic DS Trainer (2) Miles: 13.50
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