Strength for today and bright hope for tomorrow

November 15, 2024

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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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

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

From jtshad on Sat, Dec 24, 2011 at 16:39:34 from 69.20.183.178

Wow, what a workout...looking good for the Trials!

Have a blessed Christmas!

From Rob Murphy on Sat, Dec 24, 2011 at 17:29:39 from 76.27.122.13

I'd say that workout went a long way towards making up for the rest of the week. Very impressive.

I'm going to try that workout (only slower obviously) as I get closer to Boston.

From Jon on Sat, Dec 24, 2011 at 18:37:04 from 98.71.175.203

Merry Christmas to you and your family, Paul. Looking forward to seeing how you do at Houston.

From Jake K on Sat, Dec 24, 2011 at 22:52:17 from 69.131.218.205

Now that's a nice Christmas workout! :-)

Good running Paul and Merry Christmas. You're gonna be ready for a good one in a couple weeks.

From Aaron Kennard on Thu, Dec 29, 2011 at 01:28:39 from 98.245.117.176

Nice run! We're excited to follow you at the trials. Wish we were going to watch! Unfortunately not to be for Nan this time around.

From Paul on Thu, Dec 29, 2011 at 09:07:31 from 184.96.161.223

Thanks Aaron, sorry to hear that Nan is not able to run the race. Maybe we can hook up this spring, as I am thinking about running Bolder Boulder, now that it is almost a "local" race for me.

From Aaron Kennard on Thu, Dec 29, 2011 at 17:00:05 from 98.245.117.176

Cool Paul, I'm sure we will. I'm pretty sure I'll be running bolder Boulder this year too.

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