Strength for today and bright hope for tomorrow

Bolder Boulder 10K

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesPaul's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
2003200420052006200720082009201020112012201320142015201620172018
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

 

 

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
329.5514.0030.707.250.00381.50
Saucony Kinvara 3 Miles: 78.25Brooks PureConnect Miles: 124.00Brooks Launch Yellow Miles: 62.50Saucony Hattori Miles: 14.00Brooks Green Silence Miles: 38.50Saucony Kinvara Miles: 38.25Saucony A5 Flat Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.000.000.000.000.004.00

Yet another 10-12 inches of snow today (sigh). Nabbed about 4 miles after work

Saucony Kinvara 3 Miles: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.800.006.200.000.0014.00

Power Trail to Spring Creek to Poudre. Did 10x1km with 60s recoveries. Splits were 3:10, 3:13, 3:10, 3:11, 3:14, 3:09, 3:10, 3:10, 3:08, 3:10. Not the sharpest workout, but serviceable.

14 miles total, averaged 6:04/mile.

Just got my registration in for Bolder Boulder, so that is officially my next race. Will not be running the Colorado Half this Sunday.

Brooks PureConnect Miles: 14.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.250.000.000.000.0014.25

AM - South loop from house. Beautiful cold morning. 6.25 miles, no watch.

noon - ran home for lunch. 8 miles, no watch. Did some strides.

Brooks Launch Yellow Miles: 6.25Saucony Kinvara 3 Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.0010.000.000.0018.00

Absolutely spectacular day for a long run and workout. One of the "thank God to be alive" type days. Anyway, did 18 miles, an out-and-back on the Loveland/Boyd Lake Trail. Warmed up 5 miles, did a potty stop at Boyd Lake S.P., and then started the workout, a 4-3-2-1 mile session with 4-minute, 3-minute, 2-minute recovery between intervals, respectively. Pretty standard workout, but missed the pace...was supposed to be MP, but was really more a half marathon pace effort. But it felt great.

Splits were  (5:17, 5:16, 5:14, 5:15), (5:15, 5:10, 5:09), (5:09, 5:16), (5:04). Average pace was 5:56/mile for the 18-mile run.

Brooks PureConnect Miles: 18.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Fossil Creek Park to Mason Trail. 7 miles, about 7:30/mile.

Saucony Hattori Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.750.000.000.000.0013.75

Fossil Creek Park to Mason Trail. 6 miles, no watch.

noon - ran home for lunch. 7.75 miles, averaged 7:15/mile.

Brooks Green Silence Miles: 6.00Saucony Kinvara 3 Miles: 7.75
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

AM - Fossil Creek Park to Mason Trail, 6 miles, no watch.

noon - Power Trail to Spring Creek Trail. 8 miles, 7:00/mile, some strides.

Saucony Kinvara Miles: 6.00Brooks Launch Yellow Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.000.006.000.000.0014.00

Power to Spring Creek to Poudre. Did 6x1-mile with 2-minute recovery. Splits were 5:11, 5:12, 5:08, 5:01, 5:02.

14 miles total, averaged 6:07/mile.

Brooks PureConnect Miles: 14.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.750.000.000.000.0013.75

am - fossil creek park, 6 miles, no watch.

pm - Power Trail to Spring Creek Trail. 7.75 miles, averaged 7:10/mile.

Brooks Launch Yellow Miles: 6.00Saucony Kinvara 3 Miles: 7.75
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.250.000.000.000.0014.25

AM - Cottonwood Plains loop. 6.25 miles, no watch.

noon - Power Trail to Spring Creek. 8 miles, 6:50/mile. Did some strides.

Saucony Kinvara Miles: 6.25Brooks Green Silence Miles: 8.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

Parked at the Poudre Trail on Shields St, and ran up the Poudre Trail until the trail ends in Bellvue, then continued up Rist Canyon. Pretty decent climb the last 4 miles, about 700 ft. Rist Canyon was very beautiful, everything is very green right now. Enjoyed the downhill on the way back and hit a few miles under 5:30. All in all, kept the entire run fairly brisk, and averaged 6:13/mile for 18 miles.

Brooks PureConnect Miles: 18.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.000.000.000.000.007.00

Fossil Creek Park to Mason Trail. 7 miles, no watch.

Saucony Hattori Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.250.000.000.000.0014.25

AM - Fossil Creek to Mason Trail. 6 miles, no watch.

noon - ran home for lunch. 8.25 miles, no watch. Hot out.

Saucony Kinvara Miles: 6.00Brooks Launch Yellow Miles: 8.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.500.000.000.000.0014.50

AM - Cottonwood Plains Loop. 6.25 miles, no watch.

noon - ran home for lunch. 8.25 miles, averaged 7:14/mile. Did some strides.

Brooks Green Silence Miles: 6.25Saucony Kinvara 3 Miles: 8.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.005.000.000.000.0014.00

Power Trail to Poudre Trail. Tried to do 2x3-mile tempo intervals, but it was close to 80 degrees out, and all of the water fountains along the trail were still turned off. Needless to say, the workout was not optimal.

First set was 5:24, 5:27, 5:27. Did 3-minute recovery jog. Next set was 5:33, 5:28, and then I shut down the workout, and jogged it in. Felt like if I pushed another mile, bad things would have happened. It was better than nothing, but with the weather finally warming to summer temperatures, I probably need to start doing workouts in the morning before work, rather than during my lunch break.

14 miles total, averaged 6:24/mile.

Brooks PureConnect Miles: 14.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.250.000.000.000.0014.25

AM - Cottonwood Plains loop. 6.25 miles, no watch.

noon - Power to Spring Creek. 8 miles, averaged 6:58/mile.

Saucony Kinvara Miles: 8.00Brooks Launch Yellow Miles: 6.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

am - Fossil Creek to Mason, no watch, 6 miles

pm - Power Trail to Spring Creek Trail. 8 miles, averaged 6:58/mile. Did some strides on the way back

Brooks Green Silence Miles: 6.00Saucony Kinvara 3 Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.506.002.500.000.0018.00

Bacon Strip for one last hilly run before Bolder Boulder. Did one full loop, and then an out-and-back for a total of 18 miles. Did 6 miles of MP tempo on the second part of the first loop, but couldn't get much going. Ran these miles at 5:40-5:50 pace. During the last 4 miles of the run, I did a fartlek of 60s on, 45s off. Had a net downhill and a tailwind for this segment, so it felt alright, a good way to finish off a long run. I think I ended up with 12 or 13 intervals.

Averaged 6:25/mile overall for the 18 miles. 

Brooks PureConnect Miles: 18.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

day off. Felt like I was due.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
7.750.000.000.000.007.75

Took the morning off, and then did 7.75 miles during my noon run, no watch.

Brooks Launch Yellow Miles: 7.75
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.004.000.000.0014.00

Power Trail to Poudre Trail. Did 10x2-minute fartlek on the way back, with 60s recoveries. Pace was 4:40-4:55/mile on the interval portions, but had a tailwind for most of it, so can't read into it too much. 14 miles total, averaged 6:29/mile.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.250.000.000.000.0014.25

AM - Fossil Creek Park to Mason Trail. 6 miles, no watch.

noon - ran home for lunch. 8.25 miles, no watch.

Saucony Kinvara Miles: 6.00Saucony Kinvara 3 Miles: 8.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.003.002.001.000.0014.00

Power Trail to Poudre Trail. 14 miles. Did a 3-2-1 workout. (3-minute recovery after the 3-mile, and 2-minute recovery after the 2-mile).

Splits were (5:36, 5:33, 5:30), (5:11, 5:04), and 4:59.

Averaged 6:20/mile overall for the run.

Brooks PureConnect Miles: 14.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.250.000.000.000.0011.25

am - cottonwood plains loop. 6.25 miles, no watch

pm - fossil creek park, 5 miles no watch. 

Brooks Green Silence Miles: 6.25Saucony Kinvara 3 Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.500.000.000.000.0011.50

Arapahoe Bend, did 4 laps on the dirt trail with Mike. 11.5 miles, averaged 6:45/mile.

Brooks Launch Yellow Miles: 11.50
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Easy 5 miles with some strides, no watch. Bolder Boulder is tomorrow.

Saucony Kinvara 3 Miles: 5.00
Comments(3)
Race: Bolder Boulder 10K (6.214 Miles) 00:31:32, Place overall: 7, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.750.000.006.250.0012.00

Bolder Boulder this morning, my first 10K since 2011, I think. Goals going in were Top 10 and sub-32.

Race started and everyone goes out super-crazy. Probably had 10 guys in costumes out ahead of me. Amazing these guys qualify for the A wave, but gotta love it. I tried to stay at a reasonable pace and not get sucked out.

I spent the first 3 miles moving up in position, was probably 20th after 1 mile, 10th after 2 miles, and pulled into 5th by Mile 3. Even with supposedly trying to stay patient, I think I got out just a touch too hard. First three miles were 4:57, 4:59, and 5:05. Was 15:32 at 5K, and I could feel it.

Stayed in touch with the back of the lead pack through 5K, and then the top 4 guys pulled away a little bit. I ran by myself for Mile 4, which was 5:12. The 4th place guy fell off the pack, and I started reeling him in during Mile 5, although I was struggling too. Mile 5 was mostly downhill, but I could only manage 5:00. I got passed into 6th place somewhere in here.

I knew the last mile was an uphill to the stadium, and based on how I was feeling, I knew it would be a struggle. And I also knew that guys were coming up on me, so that gave me some fine motivation to give an honest effort. I finally passed the guy ahead of me that I had been reeling in, but got passed myself by a couple other guys. Entered the stadium, and could feel another person breathing down my neck, and gave it everything I had around the last curve and into the finish. Managed to hold off the guy behind me, and almost caught (or re-caught) the two guys ahead of me.

Mile 6 was 5:13. Final time was 31:32. I thought I finished 6th, but ended up 7th upon looking at the final results. Guess the last mile was kind of crazy, so lost track. But I was 1 second out of 5th, and 6 seconds out of 3rd...if my ability to close a 10K was just a little better, I think my placing would have been higher, but I'm not really that kind of runner anymore. Pretty happy with this time...I think can count this as my "uphill altitude 10K PR"

Saucony A5 Flat Miles: 12.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.500.000.000.000.008.50

Easy run home for lunch. 8.5 miles, averaged about 7:30/mile. Legs have no life in them after Boulder Bolder, although surprisingly am not sore at all.

Brooks Launch Yellow Miles: 8.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.250.000.000.000.0014.25

am - Fossil Creek Park to Mason Trail. 6 miles, no watch.

noon - ran home for lunch. 8.25 miles, averaged 7:30/mile.

Saucony Kinvara Miles: 6.00Saucony Kinvara 3 Miles: 8.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

Power to Poudre Trail. Legs still fatigued from the race, so kept things pretty easy. 14 miles, averaged 6:50/mile.

Brooks PureConnect Miles: 14.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
14.000.000.000.000.0014.00

AM - Fossil Creek to Mason Trail. 6 miles, no watch.

noon - Loveland Trail toward Walmart. 8 miles, forget the pace. 

Brooks Green Silence Miles: 6.00Saucony Kinvara 3 Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
329.5514.0030.707.250.00381.50
Saucony Kinvara 3 Miles: 78.25Brooks PureConnect Miles: 124.00Brooks Launch Yellow Miles: 62.50Saucony Hattori Miles: 14.00Brooks Green Silence Miles: 38.50Saucony Kinvara Miles: 38.25Saucony A5 Flat Miles: 12.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com