| 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 | | 254.90 | 21.00 | 0.00 | 6.85 | 0.00 | 282.75 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Power Trail, 6 miles, averaged 7:52/mile. Hammy still improving daily.
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| | 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 |
| Power Trail to Spring Creek Trail, 8 miles. 7:26/mile. Hamstring is almost 100%. No pain, but can feel that it's "there" just a little bit.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| am - 16 mile long run. Averaged 7:06/mile.
pm - 1 mile with Seth.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 2.5 miles with Seth, and then 3.5 miles on my own.
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| | 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 |
| Power Trail to Spring Creek Trail, 8 miles, 8:05/mile. Very windy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 5.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 1-mile warmup, then 5-mile MP tempo, followed by cooldown. Splits were 6:02, 5:47, 5:51, 5:52, 5:58.
12 miles total.
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| | 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 |
| Poudre Trail from house. 7:58/mile. 7 miles.
pm - did 1 miles with Seth.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.50 | 0.00 | 0.00 | 0.00 | 0.00 | 7.50 |
| Arapahoe Bend and Rigden Reservoir. 7.5 miles, 7:28/mile.
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| | 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 |
| am - Poudre Trail from house. 7 miles, 7:24/mile
pm - ran a mile with Seth
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| | 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. Ran to Mike's house (3 miles), and then Mike joined for the next 12 miles (went down to Boyd Lake and back). Then back to my house for the final 3 miles. The middle of the run, we were hitting mostly 6:30-6:40/mile pace, with a 6:10 thrown in there randomly.
18 miles total, averaged 6:59/mile.
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| | 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 |
| 3 miles with Seth, and then 1 mile on my own.
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| | 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 |
| Altitude run club. Did 3 miles before the club run with Mike, and then 5 with the club run. Averaged about 7:00/mile.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles, brisk. Averaged about 6:40/mile.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Not feeling well in morning, so missed run. Ran 1 mile with Seth after work.
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| | 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 |
| 4 miles on Power Trail, with strides.
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| | Race: |
Sharin O The Green 5K (3.107 Miles) 00:16:24, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 16.40 | 0.00 | 0.00 | 3.10 | 0.00 | 19.50 |
| am - ran the Sharin O The Green 5K. The course is a City Park this year, same as the old FireKracker 5K course. Pretty fast route. Weather was perfect, about 40 degrees, sunny, and no wind.
I warmed up 3 miles from my house, and then Seth and I drove over for the race. We got there about 15 min before the start. We dropped our clothes at the Altitude Running tent, and then I dropped Seth in the appropriate spot for his pace (about 10-min miles), and I went up to the front.
Goal was to run low-16s and contend for the win. The former was doable, but not the latter today...for some reason Tyler McCandless showed up from Boulder/Denver for a $150 prize pot race. Oh well. The race was pretty uneventful. McCandless took off from the gun and ran 15:01. Another guy was also way out ahead of me and finished in 15:36. But I managed 3rd with 16:24...would have been under 16:20, but I stopped at the start-line timing mat, thinking it was the finish, but I still had to go another 10 meters. People yelled at me to keep running, and I eventually figured it out, but it cost me about 5s.
I felt pretty solid today, but have absolutely no speed. My splits were about 5:17, 5:15, 5:14, so at least I'm steady.
Cooled down by running back on the course immediately after finishing, and found Seth just past the 2-mile mark. We ran the rest of his race together, and he finished in just over 32 minutes.
PM - met Mike at Discount Tire (I had my snow tires taken off), and we did about 11.5 miles...Mason Trail to Coventry to Cathy Fromme. Averaged about 6:55/mile, which felt kind of hard after a 5K. Got 19.5 miles for the day.
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| | 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 |
| Super-easy 5.5 miles to Arapahoe Bend. Really tired from Saturday. Averaged about 8:10/mile.
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| | 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 |
| Power Trail, south, 8 miles. Averaged about 7:50/mile. Still tired from Saturday.
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| | 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 |
| Power Trail to Spring Creek Trail. 8 miles, averaged 7:25/mile. Feeling more peppy, but still dragging a little. I definitely don't recover like I did when I was 30...
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.25 | 0.00 | 0.00 | 3.75 | 0.00 | 13.00 |
| Workout. Warmed up 3 miles on Power Trail to Spring Creek, then did 6x1000m on the Poudre Trail, with 90s recovery. Splits were 3:18, 3:18, 3:17, 3:20, 3:17, 3:18
Cooled down to get 13 miles total (6:46/mile)
Workout was solid, but I have a ways to go.
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| | 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 |
| Easy 8 miles, Power Trail to spring Creek Trail. 7:35/mile.
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| | 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 |
| 8 miles, with some strides.
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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 run, then out-and-back from Davis Ranch Rd and then up Rist Canyon, almost all the way to Old Flowers Rd. Not a great run, due to steep grade. But did get all 20 miles. Averaged 7:55/mile overall. Hit some 6-flat miles on the downhill part.
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| | 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 |
| 4 miles to to Drake Rd, and back. Very easy, just over 8-min/mile. Legs sore from yesterday.
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| | 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 |
| Easy 8 miles, Power Trail to Spring Creek Trail. Averaged 7:50/mile. Legs still pretty sore from Saturday.
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| | 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 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 8.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Workout. Did about 8 miles at MP. Had a tailwind going out, and then a nasty headwind coming back, followed by sleet. Yuck. Splits were 6:05, 5:53, 6:05, 5:40, 5:39, 6:27, 6:30, 6:08.
14 miles total, averaged 6:35/mile.
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| | 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 |
| 8 miles, power trail to spring creek trail. Averaged 7:05/mile.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.75 | 8.00 | 0.00 | 0.00 | 0.00 | 19.75 |
| Long run. Did the first 11.5 miles of the Horsetooth Half course, and then looped back to the start line for just under 20 miles total. I did the first 8 miles as MP tempo. Splits were 7:33, 6:58 (first 2 miles up stupidly big hills), 5:45, 5:52, 5:52, 5:12 (big downhill), 5:42, 6:33 (all uphill).
Averaged 6:40/mile for the full long run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 254.90 | 21.00 | 0.00 | 6.85 | 0.00 | 282.75 |
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