Strength for today and bright hope for tomorrow

Fort Collins Thanksgiving 4-miler

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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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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
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
66.500.004.004.000.0074.50
Brooks Launch White Miles: 8.00Saucony Kinvara 3 Miles: 5.00Saucony Cortana III Miles: 25.00Brooks PureConnect Black Miles: 11.00Mizuno Wave Sayanora Miles: 14.00Saucony A5 Flat Miles: 8.00Saucony Kinvara Miles: 3.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Trilby dirt road with Mike. 8 miles, averaged 6;45/mile

Brooks Launch White Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

noon - Power Trail, 5 miles, no watch

pm - random route in Loveland, 6 miles, about 8:00/mile

Saucony Kinvara 3 Miles: 5.00Saucony Cortana III Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.004.000.000.0011.00

Little Workout. Did 20x60s fartlek, with 45s recoveries. Power Trail to Poudre Trail, 11 miles total.

Brooks PureConnect Black Miles: 11.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Easy 6 miles. Picked up my race bib at the Fort Collins Club. No watch

Mizuno Wave Sayanora Miles: 6.00
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Race: Fort Collins Thanksgiving 4-miler (4 Miles) 00:20:04, Place overall: 12, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.004.000.0012.00

Did the Fort Collins Thanksgiving Day 4-mile race this morning. This is a great race...lots of competition and depth. Usually takes sub-20 to get in the top 10. I wasn't sure if I was up for under 20 minutes today, as I'm still getting my feet under me after the marathon. Goal was to go out slow, and then negative split, try to hammer the last 2 miles.

Warmed up on the course (4 miles), did some strides, and then started the race. I kept myself in about 25th place or so over the first mile...deliberately tried to keep it slower and relaxed. Was surprised to still be 5:05 at the mile, which is a very gradual uphill.

Started to steadily pass people, and then locked into a pace behind a pack of 5 and laid low until the 2-mile mark. 2-mile split was 4:57, which seemed short, as I didn't pick up the pace, and it's still a slight uphill.

Feeling good at 2 miles, and now with a net downhill the rest of the way, I opened it up during the 3rd mile. Threw a big surge right at 2 miles, and left the pack behind. Managed to catch and pass another 3 people during the stretch on Mountain Ave. Mile 3 was 5:05, which I'm sure was long.

Tried hard to keep pushing for the last mile, and this was the fastest stretch of road in the race, but more-or-less just hung on. Caught up to Lee Troop with about 1000m left, but he ended up out-kicking me over the last quarter mile (no shame in that, since he's a former 13:14 5K guy). I didn't have a great finish, as I had lost a lot of my drive. Oh well, it's an off season race. Last mile was 4:59.

I ended up 20:04, 12th overall and 1st in my age group. Money was 6 deep, but I believe I won a pie for my age group win.

Technically, this is a 4-mile race PR, although I've run faster in 10K's, and even in the half marathon. But I'll take it, pretty happy with it.

David McNeil won with 18:49, Fernando Cabada with 18:50, then Brandon Birdsong 3rd with 18:59. My training buddy Mike was 4th with 19:22, his best time on that course.

Saucony A5 Flat Miles: 8.00Saucony Cortana III Miles: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.500.000.000.000.0011.50

 

am - power trail to mason trail loop. 8 miles, about 7:45/mile

pm - neighborhood loop. 3.5 miles, no watch

 

 

 

 

Saucony Kinvara Miles: 3.50Mizuno Wave Sayanora Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
15.000.000.000.000.0015.00

 

Redstone Canyon with Mike, Craig, and Abby. 15 miles, averaged 6:52/mile.

Saucony Cortana III Miles: 15.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
66.500.004.004.000.0074.50
Brooks Launch White Miles: 8.00Saucony Kinvara 3 Miles: 5.00Saucony Cortana III Miles: 25.00Brooks PureConnect Black Miles: 11.00Mizuno Wave Sayanora Miles: 14.00Saucony A5 Flat Miles: 8.00Saucony Kinvara Miles: 3.50
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