Strength for today and bright hope for tomorrow

Sharin O The Green 5K

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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

 

 

Miles:This week: 0.00 Month: 0.00 Year: 471.50
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
254.9021.000.006.850.00282.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

Power Trail, 6 miles, averaged 7:52/mile. Hammy still improving daily.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

am - 16 mile long run. Averaged 7:06/mile.

pm - 1 mile with Seth.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.000.000.000.000.006.00

2.5 miles with Seth, and then 3.5 miles on my own.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Power Trail to Spring Creek Trail, 8 miles, 8:05/mile. Very windy.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.005.000.000.000.0012.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Poudre Trail from house. 7:58/mile. 7 miles.

pm - did 1 miles with Seth.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.500.000.000.000.007.50

Arapahoe Bend and Rigden Reservoir. 7.5 miles, 7:28/mile.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

am - Poudre Trail from house. 7 miles, 7:24/mile

pm - ran a mile with Seth

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

3 miles with Seth, and then 1 mile on my own.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

10 miles, brisk. Averaged about 6:40/mile.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.000.000.000.000.001.00

Not feeling well in morning, so missed run. Ran 1 mile with Seth after work.
 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.400.000.003.100.0019.50

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

Super-easy 5.5 miles to Arapahoe Bend. Really tired from Saturday. Averaged about 8:10/mile.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Power Trail, south, 8 miles. Averaged about 7:50/mile. Still tired from Saturday.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.250.000.003.750.0013.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Easy 8 miles, Power Trail to spring Creek Trail. 7:35/mile.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 miles, with some strides.
 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

4 miles to to Drake Rd, and back. Very easy, just over 8-min/mile. Legs sore from yesterday.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Easy 8 miles, Power Trail to Spring Creek Trail. Averaged 7:50/mile. Legs still pretty sore from Saturday.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.500.000.000.000.005.50

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.008.000.000.000.0014.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

8 miles, power trail to spring creek trail. Averaged 7:05/mile.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.758.000.000.000.0019.75

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
254.9021.000.006.850.00282.75
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