Strength for today and bright hope for tomorrow

Week starting Dec 18, 2011

15% off for Fast Running Blog members at St. George Running Center!

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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to Ukraine's Armed Forces

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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
65.00	15.00	0.00	0.00	0.00	80.00

Asic DS Trainer (2) Miles: 37.50	Saucony Kinvara Miles: 10.25	Brooks Launch (3) Miles: 16.00	Saucony Hattori Miles: 6.00

Sun, Dec 18, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
10.25	0.00	0.00	0.00	0.00	10.25

Ran up to CSU campus and back. 10 miles, averaged 7:55/mile.

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Mon, Dec 19, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
0.00	0.00	0.00	0.00	0.00	0.00

taking today off, as I'm still fighting against some sort of cold that my whole family has had. Don't feel too bad, but don't want to push the issue. At this point, health is more important that miles.

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Tue, Dec 20, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
5.50	0.00	0.00	0.00	0.00	5.50

Still a bit under the weather. Running short and easy felt pretty good. Ran home for lunch, and back. Averaged about 7:15/mile. 5.5 miles.

Asic DS Trainer (2) Miles: 5.50

Comments(5)

Wed, Dec 21, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
10.25	0.00	0.00	0.00	0.00	10.25

Feeling quite a bit better today, but still took it easy and got some extra sleep this morning. Ran the Power-Spring Creek-Mason loop during lunch. 10.25 miles, no watch.

Saucony Kinvara Miles: 10.25

Comments(6)

Thu, Dec 22, 2011

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

somewhat-Big Workout. Ran the Power Trail north to Spring Creek to Poudre River Trail. Did a brisk pace to tinman tempo, and hit some miles around 5:50. Averaged 6:27/mile for the 16-mile run. Was slowed some by all the snow on the roads, but once I got to the trail, everything was bone-dry. Gotta love a city that clears their bike trails better than their roads.

Brooks Launch (3) Miles: 16.00

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Fri, Dec 23, 2011

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

AM - Power Trail north, 10 miles, averaged 7:29/mile.

PM - Power Trail south. 6 miles, averaged 7:20/mile.

Saucony Hattori Miles: 6.00	Asic DS Trainer (2) Miles: 10.00

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Sat, Dec 24, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
7.00	15.00	0.00	0.00	0.00	22.00

woof, I'm totally beat. Long Run & Big Workout today. Warmed up two miles, then did 3x5-mile tempos at marathon pace, with 1-mile jog between sets.

1st set: 5:48 (snowy, with uphill), 5:42 (uphill), 5:38 (mostly uphill), 5:28 (end of uphill, start of downhill), 5:13 (downhill)

2nd set (all miles mostly flat): 5:19, 5:24, 5:18, 5:19, 5:15

3rd set: 5:28 (uphill), 5:33 (uphill), 5:35 (uphill), 5:13 (downhill), 5:06 (downhill)

Good overall workout. The 2nd set was definitely the best, just because I was able to get in a good rhythm. Felt good to end the workout with a couple fast miles too.

Cooled down for 3 miles, with the last 1.5 being a bit of a death-march. I did not take any water, gel, or energy drink during the run (which is typical for my workouts and long runs). This makes the last couple miles tougher than it needs to be, but I believe it helps come race day.

22 miles total, averaged 6:06/mile overall.

This was not the week I wanted it to be, due to illness during the first half, and I missed 5 of my 12 scheduled runs. But was still able to salvage a decent second half of the week. One more big week next week, and then a two-week taper.

Asic DS Trainer (2) Miles: 22.00

Comments(7)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
65.00	15.00	0.00	0.00	0.00	80.00

Asic DS Trainer (2) Miles: 37.50	Saucony Kinvara Miles: 10.25	Brooks Launch (3) Miles: 16.00	Saucony Hattori Miles: 6.00

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