Strength for today and bright hope for tomorrow

May 2011

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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
243.2515.754.000.000.00263.00
Asic DS Trainer Miles: 47.75Asics Heavy Shoe Miles: 59.75Brooks Launch (2) Miles: 51.00Saucony Kinvara Miles: 56.75Brooks Launch Miles: 47.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Smithfield Canyon, 7 miles, 6:24/mile average. Felt good today, and it was a nice day to run.

Asic DS Trainer Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.250.000.000.000.008.25

Birch Creek Canyon with Carson, 8.25 miles, 7:40/mile average

Asics Heavy Shoe Miles: 8.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Ran from Logan to Smithfield. 7 miles, 6:50/mile average.

Brooks Launch (2) Miles: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.250.000.000.000.0012.25

Ran to the doctor. Had my 6-month rheumatologist appointment. Ran home. 12.25 miles total, averaged 6:45/mile.

Asic DS Trainer Miles: 12.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Smithfield Canyon with Carson. 7:20/mile average

Saucony Kinvara Miles: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.750.000.000.000.0014.75

Smithfield Canyon, 14.75 miles. Ran until the dirt road turned into a river, and then turned around. Ran hard. Averaged 6:18/mile for the run.

Brooks Launch (2) Miles: 14.75
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.750.000.000.000.007.75

Raining and yucky today. I made myself get some miles in, and did my banking errands during the run. 7.75 miles, averaged 6:32/mile.

Saucony Kinvara Miles: 7.75
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.250.000.000.000.006.25

Ready lacking motivation to run in the rain. Dropped the car off to get a safety inspection and managed to get 6.25 miles before I was sick of it, then picked up the car. Averaged 6:45/mile.

Asics Heavy Shoe Miles: 6.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.500.000.000.000.0011.50

Did the Bear River Loop to check out the flooding. Beautiful day today. I ran brisk/tinman tempo pace the whole way. Averaged 6:07/mile for 11.5 miles.

Asic DS Trainer Miles: 11.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
19.750.000.000.000.0019.75

I'm getting Lasik surgery this afternoon, so no running the rest of the week, as I recover. So I did my long run this morning. 19.75 miles, ran out to the Logan River trail, up to the start of the single-track, and back. Beautiful day, but the last 3 miles was a death-march. I really needed that run though.6:37/mile average pace.

Brooks Launch Miles: 19.75
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.250.000.000.000.008.25

Ran my banking errands, then ran up Smithfield Canyon and Birch Creek a little ways to look at the rivers. No flooding, but very close, especially at some of the lower road culverts. 8.25 miles, 7:16/mile average.

Asics Heavy Shoe Miles: 8.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Smithfield Canyon, until the road turned into a river channel. Turned around at the sandbags. Then added on some mileage by going up Summit to Hillside and back on the canal trail. 8 miles, 6:35/mile average.

Asic DS Trainer Miles: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

Bear River Ranch out-and-back, 13 miles, tinman tempo pace. Averaged 5:56/mile.

Figured out my racing schedule a little bit more. I'll be running the TOU Half and TOU Marathon. They are both great races, and I don't have to go anywhere. Maybe if I can get in good shape, I can take a stab at Hobie Call's record. I thought about doing St George this year, but think I will do it next year instead. I do have a little bit of unfinished business there.

Saucony Kinvara Miles: 13.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.000.000.000.008.00

Birch Creek. Muddy. 8 miles, averaged 6:59/mile.

Brooks Launch Miles: 8.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Upper Smithfield Canyon Rd to Smithfield Canyon. 10 miles, 6:52/mile average.

Asics Heavy Shoe Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.003.000.000.000.0020.00

Wonderful day to run today. I did my favorite long run workout: 10 miles up Hollow Rd and Blacksmith Fork, and then 10 miles back down. I actually like the uphill more than the downhill. Got a workout PR today, 20 miles in 1:55:40 (5:46/mile). Averaged 5:58/mile on the uphill portion (had a tailwind), and then 5:36 on the downhill, into the headwind. Splits were 6:14, 6:08, 5:58, 6:10, 6:08, 5:57, 5:52, 5:38, 5:41, 5:51, (turnaround), 5:37, 5:50, 5:45, 5:42, 5:40, 5:28, 5:35, 5:29, 5:22, 5:26. Bumped into Scott during Mile 18, and he turned around and pushed me a bit that mile. Great workout, good confidence-booster three weeks out from UVM. My mileage has no been there, but I think I still have most of the fitness. A couple 70-mile weeks will help as well.

Brooks Launch Miles: 20.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

North Smithfield out-and-back. 9 miles, 7:25/mile average.

Asics Heavy Shoe Miles: 9.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.004.000.000.0014.00

Did a workout today. Ran up Smithfield Canyon at a brisk pace (6:30-6:40/mile), then did 2x2-mile with 2-minutes recovery coming back on the downhill. Hit 9:38 (4:55, 4:43) and 9:27 (4:45, 4:42) for the splits. Good workout, lots of good downhill pounding. 14 miles total, averaged 6:22/mile.

Saucony Kinvara Miles: 14.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Met some people for coffee in Logan, and then ran home from there. 9 miles, averaged 7:02/mile.

Asic DS Trainer Miles: 9.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Canal trail to 1600 E, down into North Logan, and back. 9 miles, 6:51/mile. Felt really good.

Brooks Launch (2) Miles: 9.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Birch Creek Canyon, 9 miles, 7:05/mile average. Great day to run.

Asics Heavy Shoe Miles: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
16.254.000.000.000.0020.25

Long run. Ran the new Smithfield "Not Yo Mama's" Half Marathon course. As advertised, it is very hard, lot of hills, not your traditional Utah half marathon where you just shoot people straight down a canyon. Should be a fun race (in July). With some extra miles, ended up with 20.25 miles, averaged 6:18/mile for the run.

Brooks Launch (2) Miles: 20.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Forrester Acres plus some random mileage. It rained off and on the whole run. Averaged 6:50/mile for 9 miles.

Asics Heavy Shoe Miles: 9.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.258.750.000.000.0015.00

Big Workout today. Kind of a mixed bag. The first 3/4 of the workout was really good, and the last bit fell apart, and I ended up cutting it short by a little. I think it was a combination of warmer temps + hitting my early intervals a bit too fast, and the combination did me in.

The workout was 4-3-2-1 at MP, with 2-3 minutes recovery jog. The 4-mile set was 5:17, 5:16, 5:22, 5:22. The 3-mile set was 5:19, 5:16, 5:19. Was still feeling pretty good. Then the 2-mile set I hit the first mile in 5:11 (with a slight tailwind), then turned to go uphill and into crosswind and just lost it. My pace was slowing pretty rapidly, so I bailed abut 0.75 into the last mile of the set (5:28-pace), and then skipped the last mile interval. I think if I had either backed off my pace to 5:25/mile in the early miles, or had ran earlier in the day (rather than at noon), I probably would have been okay. Oh well, still a decent workout. Live and learn. But it's too close to Utah Valley to go into the tank for a workout.

Saucony Kinvara Miles: 15.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
243.2515.754.000.000.00263.00
Asic DS Trainer Miles: 47.75Asics Heavy Shoe Miles: 59.75Brooks Launch (2) Miles: 51.00Saucony Kinvara Miles: 56.75Brooks Launch Miles: 47.75
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