| 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 | | 270.40 | 7.00 | 16.10 | 1.50 | 0.00 | 295.00 |
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| Brooks PureConnect Black Miles: 7.50 | Nike Zoom Fly Miles: 107.75 | Asics Blue/Yellow Miles: 83.25 | Saucony Kinvara V Miles: 46.50 | Brooks PureFlow Miles: 18.50 | Saucony A5 Flat Miles: 16.00 | New Balance Miles: 15.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Neighborhood Loop. 3.5 miles, no watch.
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| Brooks PureConnect Black Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.25 | 0.00 | 0.00 | 0.00 | 0.00 | 13.25 |
| Redstone with Mike. 13.25 miles, averaged 6:45/mile.
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| Nike Zoom Fly Miles: 13.25 |
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| | 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 |
| Power Trail to Poudre Trail south. 10 miles, averaged 7:15/mile.
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| Asics Blue/Yellow Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Boyd Lake. Did tinman tempo for about 8 miles. Averaged 6:09/mile for 11 miles.
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| Saucony Kinvara V Miles: 11.00 |
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| | 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 |
| Power trail to Spring Creek Trail. 10 miles, averaged 7:00/mile.
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| Nike Zoom Fly Miles: 10.00 |
| | Comments(4) |
| | 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 |
| Fossil Creek to Mason. 7 miles, no watch
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| Brooks PureFlow Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles around the Ridgway State Park campground.
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| Asics Blue/Yellow Miles: 5.00 |
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| | Race: |
Mt Sneffels Half Marathon (13.109 Miles) 01:10:30, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.90 | 0.00 | 13.10 | 0.00 | 0.00 | 18.00 |
| Mt Sneffels Half Marathon. Unfortunately, was not in great shape for this one, but I took it out conservatively and ended up at least finishing decently strong.
The course is at 7800', with lots of uphill the 1st 2 miles, and then net downhill on dirt roads the rest of thee way. It is deceptively hard. Mario Macias won with 1:06:10, over Jeffrey Eggleston's 1:06:36. Two Kenyans, Geofrey Terer and Stanley Boen, finished about 45 seconds ahead of me...they were coming back the last couple miles, but I would have needed about 2 more miles to catch them! I ended up at 1:10:30, which was 20 seconds faster than my time here two years ago, and not terrible off of my 50 mpw I've been running.
Mile markers were all over the place, so I'm not going to bother posting splits. What I did pick up was that I ran a slight negative split. Ran the last 11 miles alone, but it's a beautiful course and I enjoyed the day.
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| Saucony A5 Flat Miles: 16.00 | Asics Blue/Yellow Miles: 2.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Neighborhood Loop, 3.5 miles, no watch.
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| | 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 |
| Power Trail to Poudre Trail south, with Mike. 9 miles, averaged 6:56/mile.
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| Asics Blue/Yellow Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| noon - Power Trail to Spring Creek. 7 miles, averaged 7:05/mile
pm - Lemay, Southridge Greens, Fossil Creek. 4 miles, averaged 7:30/mile
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| Brooks PureConnect Black Miles: 4.00 | Nike Zoom Fly Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 4.00 | 0.00 | 1.50 | 0.00 | 12.00 |
| Workout with Mike. We did a "neuromuscular workout" (according to Mike). 30 minutes continuous with 45s at 5K pace followed by 2:15 at about 5:50/mile pace...repeated 10 times. Kind of hard, because you don't get any easy recovery, but I got used to as the workout went on, and it wasn't too bad. We were about 4:55-pace on the 45s parts, and 5:45-5:50 on the slow tempo portions. 12 miles total, averaged 6:24/mile.
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| Saucony Kinvara V Miles: 12.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| am - fossil creek. 4 miles, no watch
noon - Spring Creek to Poudre. 7 miles, no watch.
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| Brooks PureFlow Miles: 4.00 | Nike Zoom Fly Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| am - fossil creek. 4 miles, no watch.
noon - Power Trail to Spring Creek. 7 miles, averaged 6:45/mile.
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| New Balance Miles: 4.00 | Asics Blue/Yellow Miles: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Boyd Lake. 17 miles, averaged 7:00/mile.
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| Nike Zoom Fly Miles: 17.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 12.50 | 0.00 | 0.00 | 0.00 | 0.00 | 12.50 |
| 12.5 miles with Mike. Averaged about 6:45/mile. Supposed to be a workout day, but was just too hot.
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| Asics Blue/Yellow Miles: 12.50 |
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| | 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 |
| 9 miles, averaged 6:40/mile.
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| Nike Zoom Fly Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles, brisk. Averaged about 6:10/mile.
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| Saucony Kinvara V Miles: 11.00 |
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| | 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 |
| am - Fossil Creek, 4 miles, no watch
noon - Power Trail to Spring Creek Trail. 8 miles, no watch.
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| New Balance Miles: 4.00 | Asics Blue/Yellow Miles: 8.00 |
| | 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 |
| Camped at Glacier Basin in Rocky MOuntain Natiional Park. Ran up to Bear Lake trailhead fromo the campground. First half is straight uphill, and then back down. 10 miles total, no watch.
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| Nike Zoom Fly Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 13.75 | 0.00 | 0.00 | 0.00 | 0.00 | 13.75 |
| Lory with Mike. Just under 14 miles, averaged about 7:10/mile
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| Asics Blue/Yellow Miles: 13.75 |
| | 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 |
| noon - Power Trail to Spring Creek. 8 miles.
pm - club run at Pateros Creek. 4 miles.
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| Nike Zoom Fly Miles: 12.00 |
| | 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 |
| Power Trail to Spring Creek. 9 miles, averaged 7:10/mile.
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| Asics Blue/Yellow Miles: 9.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.50 | 3.00 | 3.00 | 0.00 | 0.00 | 12.50 |
| Workout with Mike. We did 3-2-1 temp. Started at MP for the 3-miler, and then LT for the 2 and 1-milers. About 3-min recover between sets.
Splits (5:35, 5:30, 5:25), (5:16, 5:11), (5:09)
12.5 miles total, averaged 6:20/mile.
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| Saucony Kinvara V Miles: 12.50 |
| | 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 |
| am - Fossil Creek Park, 4 miles, no watch
noon - Power Trail to Poudre Trail, 8 miles, averaged 7:20/mile
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| Brooks PureFlow Miles: 4.00 | Nike Zoom Fly Miles: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| am - fossil creek park, 4 miles, no watch
noon - Power Trail to Sprng Creek. 7 miles, averaged 7:45/mile.
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| New Balance Miles: 4.00 | Asics Blue/Yellow Miles: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.50 | 0.00 | 0.00 | 0.00 | 0.00 | 14.50 |
| Bobcat Ridge with Mike and James. Did 3.5 laps on the loop trail. Ended up with 14.5 miles, averaged 7:55/mile.
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| Nike Zoom Fly Miles: 14.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.50 | 0.00 | 0.00 | 0.00 | 0.00 | 3.50 |
| Neighborhood Loop. 3.5 miles, no watch. Did a few strides.
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| Brooks PureFlow Miles: 3.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 270.40 | 7.00 | 16.10 | 1.50 | 0.00 | 295.00 |
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| Brooks PureConnect Black Miles: 7.50 | Nike Zoom Fly Miles: 107.75 | Asics Blue/Yellow Miles: 83.25 | Saucony Kinvara V Miles: 46.50 | Brooks PureFlow Miles: 18.50 | Saucony A5 Flat Miles: 16.00 | New Balance Miles: 15.50 |
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