| 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 | | 248.25 | 4.00 | 21.00 | 0.00 | 0.00 | 273.25 |
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| New Balance 790 Miles: 14.00 | Saucony Hattori Miles: 22.50 | Brooks Launch (2) Miles: 66.75 | Saucony Guide TR Miles: 7.00 | Asic DS Trainer Miles: 44.50 | Saucony Kinvara Miles: 36.00 | Asics Heavy Shoe Miles: 37.50 | Saucony Type A Miles: 15.50 | Brooks Launch (3) Miles: 29.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.75 | 0.00 | 0.00 | 0.00 | 0.00 | 12.75 |
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AM - canal trail, 7 miles, no watch.
noon - Forrester Acres with Seth. 5.75 miles. No watch. Actually, my garmin 205 died permanently. Guess I need to find something else. Any recommendations?
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| New Balance 790 Miles: 7.00 | Saucony Hattori Miles: 5.75 |
| | Comments(5) |
| | 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 |
| Smithfield Canyon to the start of the single-track, 16 miles, no watch. Saw a moose, pretty low, at about 5400'
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| Brooks Launch (2) Miles: 16.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Went to Jackson Hole for the holiday, and stayed at Colter Bay. Had a great time, and took a mini-vacation from running too. Ran a leisurely 7 miles on nice single-track going around Jackson Lake, with great views of the Tetons and that wonderful pine smell. Took Tuesday off completely. |
| Saucony Guide TR Miles: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Ran to Logan for coffee, and then back a couple hours later. 14 miles total, averaged about 6:45/mile. Did some strides on the way back. |
| Asic DS Trainer Miles: 14.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Smithfield Canyon, 13 miles, kept a pretty brisk pace most of the way. Averaged 6:20/mile. Overcast and muggy. |
| Saucony Kinvara Miles: 13.00 |
| | Add Comment |
| | 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 |
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AM - canal trail, 7 miles, no watch.
PM - Forrester Acres with Seth, 5 miles, no watch.
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| Asics Heavy Shoe Miles: 7.00 | Saucony Hattori Miles: 5.00 |
| | 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 |
| Went out to Blacksmith Fork to do a workout. The first half went well, but the second half ended up being a deathmarch due to heat. Averaged 5:57/mile on the uphill and then faded to about 6:05 average on the downhill. The last few mile were in the 6:30 range. 18 miles total. |
| Brooks Launch (2) Miles: 18.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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AM - Birch Creek Canyon, 8.25 miles, no watch. The canyon is beautiful right now.
PM - Forrester Acres with Seth. 5.75 miles, no watch, and a stop at the playground.
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| Asics Heavy Shoe Miles: 8.25 | Brooks Launch (2) Miles: 5.75 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 4.00 | 0.00 | 0.00 | 13.00 |
| Smithfield Canyon, 13 miles. Did a workout, 7x3-minute fartlek, with 90s recovery jog. Did 4 on the uphill, and the last 3 on the downhill. Averaged about 5:45/mile pace on the uphill reps, and about 4:35-4:40/mile pace on the downhill reps. Averaged 6:20/mile for the run. |
| Saucony Kinvara Miles: 13.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.25 | 0.00 | 0.00 | 0.00 | 0.00 | 14.25 |
| Ran to Logan (7.1 miles). Ran back (7.1 miles). Didn't have the patience for my garmin to collect satellites, so ran watchless. 14.25 miles total. |
| Asic DS Trainer Miles: 14.25 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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AM - Smithfield Loop, 7 miles, 7:00/mile average. Did some strides in the middle too.
PM - Forrester Acres with Seth. 6 miles, no watch.
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| Asics Heavy Shoe Miles: 7.00 | Saucony Hattori Miles: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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AM - canal trail, 7 miles, no watch. Did some strides at the end. Smithfield Half Marathon is tomorrow!
PM - Forrester Acres with Zoe, 6 miles, no watch. Zoe is much easier to push than Seth. And she doesn't pester me to stop at every playground we go by.
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| New Balance 790 Miles: 7.00 | Brooks Launch (2) Miles: 6.00 |
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| | Race: |
Smithfield Half Marathon (12.9 Miles) 01:09:22, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.50 | 0.00 | 13.00 | 0.00 | 0.00 | 15.50 |
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Long day, so I'll try to keep this short... Ran the Smithfield Half Marathon today. Got up at 4:30AM, had some coffee and oatmeal for breakfast, read a little bit, and then drove around Smithfield setting up yard sale signs (our church had a big yard sale & block party today, right after the race). Got back home at about 5:45AM, used the potty, and then raced down from my house to the Smithfield Rec Center, about a mile. Had a couple minutes before the race started, so got to use the bathroom again, and then it was time to go. I love local races that I can run to from my house. So much easier. This was the inaugural race, and I am pleased that Smithfield is putting on a half. With only the TOU Half, Cache Valley was overdue for another, and will certainly accommodate it. The course is tough though, not your prototype cream-puff Utah downhill screamer. This is truly "Not Yo Mama's Half" (the actual race name). It is a loop course with over a thousand feet of cumulative ascent and descent. But it's all very pretty, with a mixture of farmland, city, and canyon running. I eased into the race with a 5:40 first mile on the slight downhill, and nobody went with me. Kept that same ~5:40 pace on the next two uphill miles. And then dipped under 5:30 for miles 4, and 5 past the golf course, which were net downhill. I was feeling pretty good, and enjoying the run. These are all routes that I run on every day, but it felt especially good to run it early in the morning, and with flats and a singlet. Miles 6-8.5 were going uphill in the canyon. I was surprised to maintain a 5:30/mile pace, although markers may not have been great. Hit the turnaround at Mile 8.5, took some gatorade, and then started down. The downhill really clicked, and the rest of the miles were sub-5. I passed the entire field going the other way (about 200 runners), and we all exchanged "good job" to each other. Kind of fun. This race truly had a small-town feel to it, and I like it. Very laid-back. Got out of the canyon after Mile 11, and was still feeling good, and had a net downhill to Skyview, with the exception of the last quarter mile, which is up. As I was checking my watch during the last couple miles, I realized that a low-1:10, or even sub-1:10 was possible, which surprised me. My initial goal was to break 1:15, given the difficulty of the course, but halfway through I figured I was get around 1:12, but now it was looking even better. As I neared the finish, it didn't quite measure up. Sure enough, mile 13 was something like a 4:20 mile, and then the 0.1 was about right. So I ended up at 1:09:22, but the course was short by at least 35-40 seconds, maybe more. Maybe every mile was short, who knows. They measured it with a garmin this year, but maybe they'll use a bike or a jones counter next year. It's all good. Fun race, and I'm glad I ran it. All in all, city of Smithfield did a great job on the first-year event, and I hope to see it grow over the years. Good prizes too.
Ran home, and then set up and ran the yard sale the rest of the day.
Splits: 5:40, 5:41, 5:41, 5:26, 5:12, 5:28, 5:31, 6:15, 5:06, 4:51, 4:41, 4:49, 4:45, ?
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| Saucony Type A Miles: 15.50 |
| | Comments(15) |
| | 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 |
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AM - canal trail, 7 miles, no watch. A bit sore and tired from the race Saturday. Although I ran alone, I ran hard. Will need a bit of recovery.
noon - ran to the bank and back, 3 miles, no watch.
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| Asics Heavy Shoe Miles: 7.00 | Brooks Launch (2) Miles: 3.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.25 | 0.00 | 0.00 | 0.00 | 0.00 | 12.25 |
| Bear River - Benson Loop. 12.25 miles, averaged 6:50/mile. Hot out. |
| Asic DS Trainer Miles: 12.25 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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AM - Birch Creek Canyon, 8.25 miles, no watch.
PM - Forrester Acres with Zoe. 5.75 miles, no watch.
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| Asics Heavy Shoe Miles: 8.25 | Saucony Hattori Miles: 5.75 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running today. Work is too busy. | | Add Comment |
| | 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 |
| Saddleback Loop, 10 miles, 6:40/mile average. |
| Saucony Kinvara Miles: 10.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 4.00 | 0.00 | 0.00 | 18.00 |
| Smithfield Canyon, up to the single track and a little beyond. Did 20x1-minute fartlek on the uphill section, with 45s recovery jog. Did a little bit of easy tempo on the way back down. Averaged 6:45/mile for 18 miles. |
| Brooks Launch (2) Miles: 18.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| in indiana at lake shaffer for the week. was sick the last two days so took it easy. ran 9 miles today, easy pace | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| ran on county roads near lake shaffer. Got a late start, so only did 6 miles. Very hot and humid, i don't know how people can live out here |
| Brooks Launch (3) Miles: 15.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.25 | 0.00 | 0.00 | 0.00 | 0.00 | 2.25 |
| Did a couple miles at Lake Shaffer before thunderstorms called me back in. Called it good for the day. After all, I'm on vacation. |
| Brooks Launch (3) Miles: 2.25 |
| | Add Comment |
| | Race: |
Greencastle 4-miler (4 Miles) 00:23:06, Place overall: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 4.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Typing this on a tablet, so will be brief. Ran a local 4-mile race today in Greencastle, which is about 25 miles from where my parents live, and also near where I grew up in Indiana. The current Wabash College coach, Roger Busch had tipped me off about this race, and we both agreed to use it as a way to get together and meet up.
Drove out to Greencastle with my mom, registered, warmed up, and met Roger. Not too hot this morning but extremely humid, so humid you could see the air. The race was at the Depauw Nature Center, which had many great trails along a river, and above and through an old quarry. Really cool place, I'll have to come back here to do some runs next time I'm in town (way better than running in Brazil, IN). The whole race was on rolling trails of packed dirt and gravel, a really great running surface.
The race had about 100 runners, no chip timing, and the old-school "thumbtack-and-posterboard" results table. Very cool. I was just hoping for a fun run and a good workout.
And that's what I got. The race started and Roger, myself, and another local runner took off. Roger and I chatted for most the race, and the other guy dropped back a few seconds after about 3 miles. Near the end, I glanced at my garmin and realized the race was almost over and said we should pick it up a little, which we did for the last quarter mile or so.
I ended up winning by about a second, although I suspect Roger let me pull ahead. In any case, I ended up giving my $50 gift certificate for a shoe store in Broad Ripple to him and his girlfriend, since I will not be going to Broad Ripple any time soon. Final time was 23:06.
It was a fun race, a true local race, which is a dwindling or dying breed. And I also one a pound of organic coffee from a local store in the raffle, perfect! Good way to spend my Saturday morning, our last day here in Indiana. We fly back to Utah tomorrow, and I will be glad to be back, to mountains and low humidity. And will get back to real training. Hopefully this 29-mile week will not derail me too much. Not that it matters. |
| Brooks Launch (3) Miles: 12.00 |
| | Comments(4) |
| | 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 with Seth. Good to be home again. |
| Asic DS Trainer Miles: 4.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 248.25 | 4.00 | 21.00 | 0.00 | 0.00 | 273.25 |
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| New Balance 790 Miles: 14.00 | Saucony Hattori Miles: 22.50 | Brooks Launch (2) Miles: 66.75 | Saucony Guide TR Miles: 7.00 | Asic DS Trainer Miles: 44.50 | Saucony Kinvara Miles: 36.00 | Asics Heavy Shoe Miles: 37.50 | Saucony Type A Miles: 15.50 | Brooks Launch (3) Miles: 29.25 |
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