| 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 | | 75.00 | 11.00 | 6.25 | 0.75 | 0.00 | 93.00 |
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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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Interesting news for 2012 Olympic Trials: the standards just got a lot tougher. Also, no more St. George (or other downhill courses). I've blogged about it HERE, for anyone who cares. Easy 5 miles with dog and on Planet Walk. Didn't wear watch. Roads and sidewalks were very icy. (Adrenaline blue: 440 miles)
| | Comments(12) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 8.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Big Workout. 15 miles with 8 mile MP tempo and 10x100m strides. Nice day, over 40 degrees and some sun. I did the Millville Hill Loop (now wish I didn't). I warmed up for three miles and then started the tempo. | Mile | Split
| Comment
| | 1 | 5:20 | rolling
| | 2 | 5:24 | 3/4 downhill, 1/4 uphill
| | 3 | 6:25 | all uphill
| | 4 | 6:00 | 1/2 uphill, 1/2 flat
| | 5 | 5:37 | 1/4 uphill, 3/4 downhill
| | 6 | 5:15 | all downhill
| | 7 | 5:16 | 1/2 downhill, 1/2 flat
| | 8 | 5:25 | rolling, gradual uphill
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It went well except for the uphills and also had some stomach issues that caused for to stop for short amounts of time at 2 miles and again at 4 miles. Not good. But the last 4 miles I got into a pretty good rhythm and worked through the stomach issues. I will not do this route again for a tempo for a few weeks. I need to get stronger first. The Millville Hill just killed me. But the workout is in the books at least. Only 9 more Big Workouts until Houston. Every one makes me stronger, right? 6:10/mile average pace for the run.
(Elite: 154 miles)
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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AM - got up and stumbled/ran to the gym in the dark, and then did treadmill for about 40 minutes at just under 7:00/pace. HR was pegged at around 150, probably because it is very warm in the gym. Stumbled home, and then around the block with the dog. 7 miles total for the morning. Took a righteous nap afterward for 1:15:00, which is a good time for me. Heh heh. As my mileage gets back over 90 and 100, I need to be disciplined enough to take lots of naps. That means good time management. (1120: 403 miles) noon - easy 9 miles on the Landfill Loop. (Triax: 315 miles)
| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Easy 8 miles this morning, just around town. Slow. I wish the weather would stay like this all winter! (Adrenaline blue: 448 miles)
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 6.25 | 0.75 | 0.00 | 15.00 |
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Big Workout today.10x1000m @ CV pace, plus 6x200m strides @ 3k pace. 200m rest between intervals (~1 minute). Warmed up for a couple miles, then stopped at home to change into my flats, and continued over to the LHS track (which was gleefully empty, one good thing about December). | Interval | Split
| | 1 | 3:05 | | 2 | 3:07 | | 3 | 3:09 | | 4 | 3:09 | | 5 | 3:08 | | 6 | 3:08 | | 7 | 3:08 | | 8 | 3:09 | | 9 | 3:07 | | 10 | 3:06 |
The first four 200's were 34 seconds, the last two were high 33's. This workout rocked me pretty hard, but I was glad to complete it and get it under my belt. My goal pace was actually 3:03/K, but since I didn't come close on any interval, perhaps my CV pace should be re-assessed. Maybe at sea level I could have done it. On the positive, this is the most 1K intervals I've ever done, and probably the fastest too. It just seemed like a poor workout at first because the bar was set a bit high, but I'm happy with it now. Sure hurt though. My calves started getting sore after the 6th interval, and are still sore now. I think it's just growing pains to getting back into harder workouts and wearing flats again. Also, my form felt sloppy, and I'm still carrying about 3 extra pounds from post-Trials slacking and Thanksgiving/vacation eating. My body will reach its "high-mileage equilibrium" in a couple weeks, and I think that will help. Cooled down afterward, then stopped back at home, showered, and got in 00:40:00 of napping. Time to get back to work! (Elite: 160 miles) | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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AM - 0.5 miles with the dog, then 0.5 miles to the gym, 5.5 on the treadmill, and 0.5 home. A little misty, but not raining at the time. On tv, it looked like the Wasatch Mnts were getting hammered. Calves are still a little sore from yesterday.
(Adrenaline blue: 455 miles) Napped for 01:04:00 after my morning run. PM - easy 9 miles on the Landfill Loop. Snowing, but not sticking (yet). 7:10/mile pace. Ave HR 141. (1120: 412 miles)
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 3.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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Long run. Ran the TOU course backward to the Hollow Rd./Blacksmith Fork intersection and back. Did the first 12 miles easy, then 3 miles of tinman tempo, then 3 miles of cooldown with 10x100 strides. Tempo miles were 5:45, 5:48, 5:39. The first mile was largely the stretch along Hwy 165, the second mile included the long uphill through Millville, and the third mile finished off the uphill and started the downhill into Providence. Weather was nice for first half, but then I hit a nasty, cold canyon wind near Blacksmith Fork (I forgot about those), and was very grateful to turn around at halfway to get a tailwind and the slight downhill. By Providence it started snowing pretty good. I felt tired the whole run, and was quite glad to be done. 6:47/mile average pace for the run. 93 miles total for the week, 101 scheduled for next week.
I am reviewing the Nike Sport Kit + Nano thingy, so today I was techno-runner. I wore an iPod and a Garmin, plus had the food pod thingy in my shoe. I wish I could keep the Nano; it's pretty darn cool. It's amazing how many songs you can listen to during a 2-hour run. I got through most of Smashing Pumpkins Siamese Dream (good running album), U2 Pop, Glen Phillips Mr. Lemons, and part of the Wailin' Jennys Firecracker. Definitely beat running by myself in the cold, wind, and snow. (Triax: 333 miles)
| | Comments(13) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 75.00 | 11.00 | 6.25 | 0.75 | 0.00 | 93.00 |
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