| 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 | | 402.30 | 46.00 | 20.20 | 0.00 | 0.00 | 468.50 |
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| Saucony Kinvara V Blue Miles: 7.50 | Brooks PureConnect Miles: 32.50 | Hoka Clifton Miles: 135.50 | Saucony Zealot Miles: 20.00 | Saucony Kinvara 6-2 Miles: 109.50 | Brooks Pure Connect Blue Miles: 61.00 | Saucony Kinvara 6 Miles: 14.00 | Saucony Type A6 Miles: 19.50 | New Balance Trainers Miles: 63.00 | New Balance 1400 Racers Miles: 6.00 |
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| | 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 |
| noon - Power Trail to Oakridge to Mason Trail to Fossil Creek Loop. 8.5 miles, 7:45/mile
pm - Fossil Creek to Mason. 7.5 miles, averaged 8:00/mile
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| Saucony Kinvara V Blue Miles: 7.50 | Brooks PureConnect Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Long with with Mike and Craig. Boyd Lake route, 20 miles. Averaged 6:55/mile.
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| Hoka Clifton Miles: 20.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Power Trail. 4 miles, no watch.
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| Saucony Zealot Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 9.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Big Workout. Ran with Mike, and did a 12-mile progression run, followed by 4-mile cooldown...Power Trail to Poudre Trail.
Splits: 7:27, 6:33, 6:25, 5:53, 5:50, 5:48, 5:41, 5:33, 5:31, 5:26, 5:33, 5:23
So I had a de-progression on the second-to-last mile, but other than that it was about perfect.
16 miles total, averaged 6:16/mile.
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| Hoka Clifton Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| am - Fossil Creek Trail. 5 miles, no watch
noon - Power Trail to Spring Creek Trail. 10 miles, 8:00/mile.
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| Saucony Zealot Miles: 5.00 | Saucony Kinvara 6-2 Miles: 10.00 |
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| | 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 - Fossil Creek to Mason, 6 miles, no watch.
noon - Power Trail to Poudre Trail. 10 miles, averaged 7:39/mile.
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| Brooks PureConnect Miles: 6.00 | Brooks Pure Connect Blue Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.80 | 0.00 | 6.20 | 0.00 | 0.00 | 19.00 |
| noon - Big Workout. Warmed up 4 miles, then did 10x1km, with 75s recoveries. 4 mile cooldown. The workout went just ok. The good was that I finished it and I was very consistent, but it was pretty slow. To be expected at this point in high-mileage training, I suppose.
3:15, 3:13, 3:14, 3:14, 3:13, 3:14, 3:14, 3:13, 3:12, 3:10
16 miles total, averaged 7:02/mile.
pm - 3-mile shakeout run on the Power Trail. No watch.
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| Saucony Kinvara 6-2 Miles: 19.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| am - Fossil Creek Trail in the snow. 5 miles, no watch
noon - Power Trail to Spring Creek Trail. 10 miles, 8:05/mile.
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| Saucony Zealot Miles: 5.00 | Brooks Pure Connect Blue Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 24.00 | 0.00 | 0.00 | 0.00 | 0.00 | 24.00 |
| Long run. Did 6 miles on my own, Fossil Creek to Mason. Pace was about 7:30/mile. Then I met up with Mike at his house and we did 18 miles on the bike paths, at 6:50/mile average. 24 miles total for the run.
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| Hoka Clifton Miles: 24.00 |
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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 |
| Power Trail. 5 miles, 7:40/mile.
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| Saucony Kinvara 6 Miles: 5.00 |
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| | 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 |
| noon - Power Trail to Poudre Trail south with Mike. 12 miles, 7:02/mile average.
pm - Power Trail. 4 miles, no watch.
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| Saucony Kinvara 6-2 Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 6.00 | 4.00 | 0.00 | 0.00 | 20.00 |
| Big Workout. Warmed up a half mile, and then did 10x1-mile with 0.25-mile recoveries. The interval session alternated MP and LT pace. However, the first 2 reps were on an icy trail, so both of those ended up being MP (or slower). But once the trail cleared up, I settled into the workout, and it went decent.
5:58, 5:46, 5:29, 5:12, 5:31, 5:15, 5:31, 5:17, 5:31, 5:08.
3-mile cooldown. 16 miles total, averaged 6:44/mile overall.
pm - 4 miles easy on Power Trail, no watch
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| Brooks Pure Connect Blue Miles: 20.00 |
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| | 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 - Kathy Fromme Prairie with Kent. 6 miles, about 8-minute pace
noon - Power Trail to Spring Creek Trail. 10 miles, 8:05/mile pace.
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| Hoka Clifton Miles: 6.00 | Saucony Kinvara 6-2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| am - Fossil Creek Trail, 6 miles, no watch
noon - Power Trail to Spring Creek Trail. 9 miles, 7:45/mile
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| Brooks PureConnect Miles: 6.00 | Brooks Pure Connect Blue Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| am - Fossil Creek to Mason. 6 miles, no watch.
noon - Power Trail to Spring Creek Trail. 6 miles, 7:31/mile.
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| Brooks PureConnect Miles: 6.00 | Hoka Clifton Miles: 6.00 |
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| | Race: |
Frosty's Frozen 5 and 10 (15 Miles) 01:22:22, Place overall: 1 | | 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 |
| Did my marathon sim workout today at the Frosty's Frozen 5 and 10 in Littleton. This is a 5-mile race at 9am, and a 10-mile race at 10:15am, with an option to "double" both. I elected to do both, with the plan to do a hard tempo workout. The goal coming in was 27:00 for the 5-mile, and 55:00 for the 10-mile. Came pretty close to that goal, as I was a little faster in the 5 (26:48) and a little slower in the 10 (55:36).
Nice day, a little cold (about 25-30 degrees), but sunny. There was a gentle breeze during the 5-mile, which turned to a stronger wind on the 10-miler. Due to course layout, there was headwind on the first half of each race, and tailwind on the last half, so I negative split both race. Wind was definitely stronger for the 10-miler, which slowed down the first half quite a bit.
I won the 5-miler by 10 seconds, and the 10-miler by several minutes. Good effort overall, and a nice step forward in my training, as I think the 100-mile weeks are starting to be absorbed by my body, and my legs felt good the whole way.
5-mile splits: 5:19, 5:32, 5:17, 5:13, 5:26
10-mile splits: 5:31, 5:41, 5:44, 5:34, 5:42, 5:32, 5:27, 5:27, 5:21, 5:32
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| Saucony Type A6 Miles: 19.50 | Saucony Kinvara 6-2 Miles: 2.50 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy 4 miles on the Power Trail. 7:50/mile.
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| | Add Comment |
| | 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 - Fossil Creek to Mason. 6 miles, no watch.
noon - Power Trail to Poudre Trail south. 10 miles, 7:52/mile
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| Brooks PureConnect Miles: 6.00 | New Balance Trainers Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| noon - "Recovery Workout". Took it relatively easy for my first workout this week in order to have a good recovery from the hard effort on Saturday. Did 12 miles of "brisk" pace (averaged 6:08/mile), and then cooled down with 4 easy miles for 16 total.
pm - shakeout run after work, ran to Runner's Roost to pick up the pair of New Balance racers I won at the race Saturday, then back. About 4 miles total.
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| Hoka Clifton Miles: 20.00 |
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| | 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 - Kathy Fromme Prairie with Kent. 6 miles, averaged about 8:10/mile.
pm - Power Trail to Spring Creek Trail. 10 miles, averaged 8:15/mile. Just when I thought I couldn't run any slower...gotta love marathon training.
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| New Balance Trainers Miles: 10.00 | New Balance 1400 Racers Miles: 6.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.00 | 0.00 | 8.00 | 0.00 | 0.00 | 20.00 |
| Big Workout. Did 4x2-mile with 0.25-mile recoveries on the Spring Creek Trail. Warmed up 3.75 miles, then started the workout. Did 3.5 miles of cooldown.
Splits: (5:32, 5:31), (5:20, 5:33), (5:16, 5:19), (5:20, 5:30)
Was a little breezy, which hurt the splits, but it's all about effort, I guess.
16 miles total, averaged 6:47/mile.
pm - 4-mile shakeout. No watch
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| Saucony Kinvara 6-2 Miles: 20.00 |
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| | 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 - fossil creek trail, 6 miles, no watch
noon - Power Trail to Poudre Trail. 10 miles, 7:45/mile average.
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| Saucony Kinvara 6 Miles: 6.00 | New Balance Trainers Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 21.50 | 0.00 | 0.00 | 0.00 | 0.00 | 21.50 |
| Long Run, double-bacon strip with Mike, Craig, and Abby. Added on another 1.5 miles at the end to round out at 2:30 for total time. Beat the 7-minute guy during the last two miles, so 21.5 miles total, 6:59/mile average.
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| Hoka Clifton Miles: 21.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 8.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Big Workout. Warmed up 6.5 miles, then did a 8-mile MP tempo. Pretty windy today, and the first couple miles were into the wind, and the last 6 were with a tailwind. Enter workout kind of stunk, even the miles with tailwind. I felt pretty decent, but everything was slow.
Splits: 6:13, 5:43, 5:33, 5:39, 5:35, 5:37, 5:56, 5:58
Cooled down for 1.5 miles. 16 miles total, averaged 6:45/mile.
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| Saucony Kinvara 6-2 Miles: 16.00 |
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| | 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 - 6 miles, Fossil Creek to Mason, no watch
noon- 10 miles, Power Trail to Spring Creek Trail. 8:08/mile
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| Brooks Pure Connect Blue Miles: 6.00 | New Balance Trainers Miles: 10.00 |
| | Add Comment |
| | 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 - Kathy Fromme Prairie with Kent. 6 miles, 8:10/mile
noon - 10 miles, Power Trail to Poudre Trail. 7:45/mile.
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| Saucony Zealot Miles: 6.00 | New Balance Trainers Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 8.00 | 2.00 | 0.00 | 0.00 | 19.00 |
| am - Fossil Creek Trail, 3 miles, no watch
noon - Big Workout. Did the classic 4-3-2-1 workout. Power to Spring Creek. Went pretty well. Splits: (5:32, 5:36, 5:34, 5:26), (5:33, 5:30, 5:18), (5:19, 5:20), (5:14)
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| Saucony Kinvara 6 Miles: 3.00 | Saucony Kinvara 6-2 Miles: 16.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| am - Fossil Creek Trail, 6 miles, no watch.
noon - Power Trail to Poudre Trail. 9 miles, 7:19/mile.
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| Brooks Pure Connect Blue Miles: 6.00 | New Balance Trainers Miles: 9.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Long run, last one. Did Boyd Lake route, 18 miles. Felt pretty crappy and slow. Averaged 7:32/mile. Done training, time to taper. Hopefully when I freshen up, there is something there.
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| Hoka Clifton Miles: 18.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Power Trail, 4 miles, easy.
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| New Balance Trainers Miles: 4.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 402.30 | 46.00 | 20.20 | 0.00 | 0.00 | 468.50 |
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| Saucony Kinvara V Blue Miles: 7.50 | Brooks PureConnect Miles: 32.50 | Hoka Clifton Miles: 135.50 | Saucony Zealot Miles: 20.00 | Saucony Kinvara 6-2 Miles: 109.50 | Brooks Pure Connect Blue Miles: 61.00 | Saucony Kinvara 6 Miles: 14.00 | Saucony Type A6 Miles: 19.50 | New Balance Trainers Miles: 63.00 | New Balance 1400 Racers Miles: 6.00 |
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