Strength for today and bright hope for tomorrow

August 2013

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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

 

 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
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
312.7525.5017.000.000.00355.25
Brooks PureConnect Miles: 54.25Brooks Launch White Miles: 83.25Mizuno Wave Sayanora Miles: 128.25Saucony Kinvara 3 Miles: 21.25Brooks PureConnect Black Miles: 62.00Brooks Green Silence Miles: 5.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.250.004.000.000.0013.25

Power Trail. 12 miles, did 5x4-minute fartlek with 2-minute recovery on the way back. Pace started at about 5:30, and progressed down to about 5:10 by the last interval. Averaged 6:45/mile overall.

pm - ran to Seth's kindergarten and back. (it's faster than driving there). We'll call it 1.25 miles.

Brooks PureConnect Miles: 12.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Fossil Creek to Mason. 10 miles, averaged 7:13/mile.

Brooks Launch White Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
17.000.000.000.000.0017.00

Poudre Trail, Windsor trailhead. 17 miles, averaged 6:30/mile. Broke in my new Mizuno Waves...first time ever in Mizunos. 

Mizuno Wave Sayanora Miles: 17.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
3.500.000.000.000.003.50

Neighborhood Loop. 3.5 miles, no watch.

Saucony Kinvara 3 Miles: 3.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

Power Trail to Poudre Trail. Forgot my GPS again, but did 12 miles, mostly at a tinman tempo pace.

Brooks PureConnect Black Miles: 12.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.000.000.000.0010.00

Boyd Lake. 10 miles, averaged 7:35/mile.

Brooks Launch White Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.250.000.000.000.0011.25

am - Cottonwood Plains Loop. No watch, 6.25 miles.

pm - Fossil Creek. 5 miles, no watch 

Saucony Kinvara 3 Miles: 5.00Mizuno Wave Sayanora Miles: 6.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.004.000.000.0013.00

Power Trail to Poudre Trail, 13 miles, Did 7x3-minute fartlek with 90s recovery on the way back. Intervals were about 5:15/mile pace, plus or minus 5 seconds or so. Averaged 6:25/mile overall

Brooks PureConnect Miles: 13.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.000.000.000.009.00

Power Trail to Spring Creek Trail. 9 miles, averaged 7:15/mile.

Mizuno Wave Sayanora Miles: 9.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
20.000.000.000.000.0020.00

Camped near Red Feather Lakes last night, and then Mike and I ran Deadman Rd this morning. Did 20 miles, and averaged 7:15/mile. I felt pretty sluggish on the long uphills, but perhaps to be expected for 9500' elevation. First 20-miler in quite some time, perhaps since December 2011. And it feels like it.

Brooks Launch White Miles: 20.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Southridge Greens Loop. 5 miles, easy.

Mizuno Wave Sayanora Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.250.000.000.000.0012.25

noon - ran home for lunch. 8.25 miles, averaged 7:15/mile

pm - fossil creek park, 4 miles.

Brooks PureConnect Miles: 4.00Brooks Launch White Miles: 8.25
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
10.000.003.000.000.0013.00

Power Trail to Poudre Trail. Did 15x60s fartlek on the way back, 45s recovery. 13 miles, averaged 6:30/mile.

Brooks PureConnect Black Miles: 13.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
11.000.000.000.000.0011.00

Power Trail to Poudre Trail, south. 11 miles, averaged 7:05/mile.

Mizuno Wave Sayanora Miles: 11.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.000.000.000.000.0012.00

am - fossil creek to mason. 6 miles, no watch

noon - Power Trail to Spring Creek Trail. 6 miles, averaged 7:10/mile

Saucony Kinvara 3 Miles: 6.00Brooks PureConnect Miles: 6.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.008.000.000.000.0020.00

Long run today. The Pachev family was in the north Denver area, so Sasha and Benjamin drove up and met me in Loveland. Benjamin did 10 miles and Sasha and I did 20, on the Loveland trail system. Did a 4-mile tempo early in the run, and another 4-mile tempo near the end. The first set felt pretty smooth and easy, and averaged just over 5:40/mile. Started the second set near mile 14, so on tired legs, but progressed down with splits of 5:50, 5:24, 5:18, and 5:08 (or something like that, I'm too lazy to go get my garmin and check). Solid run, and it felt good to successfully complete some hard running at the end of a 20-miler. Averaged 6:40/mile overall.

Mizuno Wave Sayanora Miles: 20.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

dealing with either sickness or allergies. Took yesterday and today off. Feeling lethargic.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

AM - 8 miles, Fossil Creek to Mason Trail. Averaged 7:30/mile.

noon - Power Trail to Edora. 5 miles, averaged 7:15/mile

Brooks PureConnect Miles: 5.00Brooks Launch White Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.504.500.000.000.0014.00

noon - Power Trail to Spring Creek Trail. 9 miles, did 4.5 miles of tempo on the way back. Withered in the heat a bit, so splits were not fast. Did 2.5 miles at 5:40 and 2.0 miles at 6:00. Averaged 6:20/mile for the entire run.

pm - Fossil Creek Trail. 5 miles, no watch.

Brooks Green Silence Miles: 5.00Brooks PureConnect Black Miles: 9.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

noon - Power Trail to Spring Creek to Poudre. 8 miles, forgot my watch.

pm - Cottonwood Plains.  5 miles, no watch

Brooks Launch White Miles: 5.00Mizuno Wave Sayanora Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

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

noon - Power Trail to Spring Creek Trail. 6.75 miles, averaged 7:05/mile.

Saucony Kinvara 3 Miles: 6.75Brooks PureConnect Miles: 6.25
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
12.008.000.000.000.0020.00

Long run. Fossil Creek to Mason Trail to Spring Creek trail, 20 miles total. Warmed up for 4 miles, then did 8 miles mp tempo. Limped in the last 8 miles. Tempo splits were 5:49, 5:46, 5:36, 5:40, 5:31, 5:33, 5:17, 5:18. Averaged 6:34/mile overall.

Mizuno Wave Sayanora Miles: 20.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.000.000.000.000.005.00

Southridge Greens Loop, 5 miles, no watch.

Brooks Launch White Miles: 5.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

AM - Power Trail to Observatory Villeage. 9 miles, averaged 7:55/mile.

noon - Power Trail south. 4 miles, averaged 7:30/mile.

Brooks PureConnect Miles: 4.00Mizuno Wave Sayanora Miles: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
9.000.005.000.000.0014.00

Big Workout. Unfortunately, I forgot my garmin at work, so just wung it. Warmed up for 7 miles (Power to Spring Creek), then turned around and farlek'd most of the way back. Pretty good workout, but have no idea of pace. Did about 12 reps, and 14 miles total.

Brooks PureConnect Black Miles: 14.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

AM - Loveland Trail toward Walmart. 8 miles, averaged 7:25/mile

PM - Power Trail to Edora. 5 miles, averaged 6:45/mile.

Brooks Launch White Miles: 8.00Mizuno Wave Sayanora Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
8.005.001.000.000.0014.00

Big Workout. Ran to Boyd Lake and back. Warmed up 6 miles, then did 3-2-1 mile tempos, with 3-minute, and then 2-minute recovery (1 minute recovery per mile in the respective set is my general rule of thumb).

Splits were (5:39, 5:32, 5:19), (5:32, 5:20), (5:06)

14 miles total, averaged 6:25/mile overall.

Brooks PureConnect Black Miles: 14.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
13.000.000.000.000.0013.00

am - Fossil Creek to Mason, 9 miles, averaged about 7:15/mile

noon - Power Trail, 4 miles, no watch

Brooks PureConnect Miles: 4.00Brooks Launch White Miles: 9.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
18.000.000.000.000.0018.00

Fossil Creek Trail to Mason Trail to Coventry to Cathy Fromme Prairie. 18 miles, easy. Averaged 6:55/mile.

Mizuno Wave Sayanora Miles: 18.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
312.7525.5017.000.000.00355.25
Brooks PureConnect Miles: 54.25Brooks Launch White Miles: 83.25Mizuno Wave Sayanora Miles: 128.25Saucony Kinvara 3 Miles: 21.25Brooks PureConnect Black Miles: 62.00Brooks Green Silence Miles: 5.00
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