| 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 | | 70.00 | 5.50 | 4.00 | 0.00 | 0.00 | 79.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Easy 5 miles: some with the dog, then over to my friend's house to feed their dogs, then back home, then to the Planet Walk. (1120: 392 miles)
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 5.50 | 0.00 | 0.00 | 0.00 | 12.00 |
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Workout. 20 minutes warmup, 30 minutes of tinman tempo, 20 minutes cooldown, with 10x100m strides. Once again, I did the North Logan-USU-Boulevard Loop, only I added a 1-mile out-and-back at the apex of the loop to put on some distance. | Mile | Split | Comment | | 1 | 5:30 | big downhill, then slight up | | 2 | 5:48 | mostly uphill
| | 3 | 5:40 | 1/3 downhill; 2/3 uphill
| | 4 | 5:38 | 2/3 downhill; 1/3 uphill | | 5 | 5:40 | rolling | | 5.5 | 5:21/mile pace
| flat; ran with Seth |
The tempo went pretty well. I bumped into Seth Wold on the last half mile, and he joined me for the remainder, which naturally sped things up a bit. Nice day to run today, about 40 degrees and sunny. 6:12/mile average pace for the run.
(Elite: 118 miles)
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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noon - 9.5 miles easy on the Providence Hill Loop. It was snowing for most of the run, but stopped near the end. I guess winter is finally here. 6:59/mile average pace. (Triax: 282 miles) PM - 4.5 miles easy, running to the gym, and then 20 minutes of treadmill at the gym. Slippery out. (1120: 396 miles)
| | Comments(10) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.50 | 0.00 | 0.00 | 0.00 | 0.00 | 13.50 |
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AM - easy 4.5 miles, just around. Still slippery out, so kept it very slow, no sudden movements. 8:05/mile average pace. (Adrenaline blue: 435 miles) PM - easy 9 miles. Took the canal trail, and then came back on the First Dam Run 10K course. 7:10/mile average pace. (Elite: 127 miles) | | Comments(3) |
| | 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 |
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Easy 9 miles from work on the Landfill Loop via Planet Walk. 7:08/mile average pace. (Triax: 291 miles)
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 4.00 | 0.00 | 0.00 | 11.50 |
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Workout. 10x2-minute LT fartlek with 1 minute recovery. Ran it on the Millville out-and-back route, so rolling hills. Warmed up for 2.5 miles, then started the workout. | Interval | Distance (mi)
| Pace (min/mile)
| | 1 | 0.39 | 5:09 | | 2 | 0.38 | 5:22 | | 3 | 0.40 | 5:04 | | 4 | 0.38 | 5:21 | | 5 | 0.40 | 5:05 | | 6 | 0.38 | 5:15 | | 7 | 0.39 | 5:08 | | 8 | 0.38 | 5:18 | | 9 | 0.40 | 5:04 | | 10 | 0.39
| 5:10 |
Variance in pace usually corresponded with uphill vs. downhill. This was a pretty good workout, and didn't feel too hard. Harder workouts will resume next week... (Elite: 139 miles)
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.50 | 0.00 | 0.00 | 0.00 | 0.00 | 14.50 |
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Ran to the end of the single track of the River Trail and back from my house. I met Jon at the trail head, so got in about 6 of the miles with him, which made it better. There was about 3 inches of snow on the trail, so the going was slower and harder. I felt kind of tired from yesterday, and was glad to be done with the run. It has now been 4 weeks since Trials, and I should be adequately recovered enough to do some harder training again in preparation for Houston. 100-110 miles/week is on order for the month of December. Should be interesting, as I've never tried to train this much over the winter. But I'm willing to do whatever it takes to reach the next level, snow or no snow. (Triax: 306 miles)
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 70.00 | 5.50 | 4.00 | 0.00 | 0.00 | 79.50 |
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